A new school year is upon us, and you want to perform your best in and out of the gym. School, homework, gymnastics, extra curricular activities, social life, it seems impossible to cram everything into our busy schedules. But have no fear it is possible! In this article you’ll find some of the top ways to stay organized, well rested, and focused so you can take on the day, week, month, and years ahead!
The human body is made up of 75% water. The average male should drink about 15 cups while the average female should drink about 11 cups of water per day. Some of the major benefits of drinking water include: relieves fatigue, improves mood, treats headaches, helps digestion, aids weight loss, flushes out toxins, regulates body temperature, promotes healthy skin, and beats bad breath.
Now, this may seem obvious, but food plays such an important role in our overall well-being. Foods such as fresh fruit, nuts, dark chocolate, whole grain toast, asparagus, and sauerkraut increase energy. Avocados, beets, blueberries, broccoli, celery, egg yolks, salmon, olive oil, and green leafy vegetables increase focus and memory.
Age plays into how much sleep your body needs. Newborns-2 year olds need about 10-12 hours per night, 3-5 year olds need about 10-13 hours per night, 6-13 year olds need about 9-11 hours per night, 14-17 year olds need about 8-10 hours per night, and adults need about 7-9 hours per night. Getting the allotted amount of sleep per night can do more than just improve your mood; it’s essential to living a healthy lifestyle. Here are some other added benefits: improved memory, enhanced creativity, improved performance, improved grades, longer attention spans, healthy weight, and less stress.
If you’re an athlete chances are you’re already getting your allotted amount of exercise for the week at practice. If you’re a parent or coach, you should be aiming for 30 minutes of physical activity per day. Some benefits include: weight control, strengthens bones and muscles, improves mental health, and can reduce the risk of some cancers.
Schedule time to do something fun! Having fun has some major health benefits such as: stress reduction, increased serotonin levels, improved ability to cope, boosted energy, improved memory, sounder sleep, and improved connections with others.
Seems easy right? It can be if you plan and have the discipline to make it happen!
- To receive your daily dose of water try carrying a reusable water bottle with you at all times.
- To eat healthy on the go try packing a fresh fruit smoothie, kale salad with salmon, hard-boiled eggs, nuts, and sliced veggies. Preparing meals on Sunday or the night before can help you stay on track.
- Getting to bed on time can be hard especially when you’re binge watching the latest Netflix series. Discipline is required for lights out at a reasonable hour.
- Pencil out a time each day to exercise, the mental effects truly are amazing and will assist in all of the above.
- Last but not least: make time for FUN. If you fall off track don’t beat yourself up; we are only human. Making mistakes is part of life and some weeks will be better than others.
Try to be better each day and you will continually evolve into the person you wish to be. Here’s to another happy, healthy, school year!