Hello from the Sports Medicine Team,
We have been thinking of you all and wanted to send home some tips from us to help you over the next few weeks.
Nutrition:
1. Make sure you are drinking plenty of water. Aim for 1/2 of your body weight in ounces each day. So if you weigh 140lbs, you should aim for 70oz of water.
2. Avoid juice, soda and sports drinks. The sugar is NOT good for you or your immunity.
3. Avoid snacking all day long. Try to stick to the same eating schedule as you had when you were in school.
4. Try to combine a protein with your carbohydrate when you eat. Examples are apples and nut or seed butter of your choice, turkey sandwich, breakfast burritos.
5. When possible get fresh fruits and veggies on a regular basis!
Postural Health:
As you create individual learning environments at home, proper posture may be forgotten which causes musculoskeletal discomfort. Even with proper posture, remaining in the same position (e.g. lack of school passing periods, or scheduled breaks) can create stress and strain on muscles, tendons, and the skeletal system.
Follow this 5-minute office yoga video to relax the body and mind.
https://youtu.be/6fnLKyRJsrs
5-Minute Break - Office Yoga - YouTube
youtu.be
Take a 5-minute break at your office desk to open up your body and mind. Our bodies get so stiff and tense sitting in a chair all day long. We'll open the ch...
In addition to stretching, you can also make adjustments to chair or position periodically or stand up and walk around for a few minutes throughout the day.
Reminder of proper workstation positioning:
Forearms and thighs (when seated) are roughly parallel to the floor.
Head is level, forward facing, and balanced over torso.
Shoulders are relaxed and upper arms hang normally at the side of the body.
Elbows stay in close to the body and are bent (between 90-120 degrees).
Feet are flat on the floor or footrest
Back is fully supported
Maintaining Mental Wellness:
-Stick to a daily routine that includes a time to wake up, breaks from schoolwork during the day, and a time to be in bed by each night.
-Get 8-10 hours of sleep per night. Avoid using electronic devices when going to sleep as they can make it harder to fall asleep.
-Schedule times to call or FaceTime with friends and teammates
-Keep active! Make sure you have time for physical activity included in your daily routine. You can download the PL4TM app for lots of at-home workouts. Once you create a profile, use the code: #CBHS to get started. If you have any questions about this app specifically, email Mr. Hunley at jhunley@cbhs-sacramento.org
-Use meditation and yoga to relieve stress, anxiety, and to stay focused:
- Follow this guided meditation on YouTube: https://www.youtube.com/watch?v=JQfP989n1Yg
YouTube
www.youtube.com
- Use the Simple Habit app for meditations, podcasts about motivation and healthy habits, and relaxation techniques for before bed
-Use the Yoga for Beginners app for free, 10-15 minute guided yoga routines
We are thinking of and missing you all during this time. Please reach out to one of us if there is anything we can do to help you!
Mrs. Calista, Mrs. Kuhn and Ms. Ralph