SUNDAY, Feb. 19, 2023 (HealthDay Information) — Spring sports activities season will probably be right here quickly, so it’s time to get children prepared after a winter break.
Sports activities can educate priceless classes, together with teamwork, good sportsmanship, good communication, making ready for fulfillment, dealing with a loss, time administration and the significance of doing all your greatest, based on Henry Ford Well being System in Detroit.
Pediatrician Dr. Stacy Leatherwood Cannon provides ideas for folks to assist children get began safely.
First, get a pre-season analysis, no matter necessities or your kid’s age, she urged. A physician can detect any imaginative and prescient points, joint issues, elevated blood strain or different considerations that will have an effect on the sports activities season.
In case your youngster was much less lively in winter, take it sluggish. Assist them work as much as growing quantities of bodily exercise and educate them to stretch earlier than and after practices and video games, Leatherwood Cannon stated.
Be sure they’re utilizing the best gear, which can embrace helmets or shin guards, cups, sports activities glasses for imaginative and prescient points or sports activities goggles if there’s a threat of eye harm.
Bear in mind sunscreen, even when it’s cloudy outdoors, she stated. Youngsters ought to apply it liberally about half-hour earlier than play or swimming. Hats, long-sleeved cotton shirts and shade also can present safety.
Vitamin issues. Leatherwood Cannon recommends fueling up with vegetables and fruit to get important nutritional vitamins and minerals. Lean protein helps construct muscle, she famous, and each children and adults want carbohydrates for endurance. Use moderation when consuming processed and sugary meals.
Encourage children to take time to heat up and funky down earlier than every sports activities exercise with a five- to 10-minute stroll or jog and stretching.
Whereas warmups steadily improve blood circulate to the muscular tissues and enhance physique temperature earlier than train, Leatherwood Cannon famous that cool downs are additionally vital. They permit coronary heart fee and blood strain to return to regular.
Hold children hydrated with loads of water about one or two hours earlier than beginning an exercise and small sips each 12 to twenty minutes throughout exercise. A toddler can lose as much as one quart of sweat throughout two hours of train, Leatherwood Cannon identified.
Water is greatest, however sports activities drinks are a very good different for longer exercise, as a result of they comprise extra carbohydrates and electrolytes.
Shouldn’t have your youngster “play via” an damage, Leatherwood Cannon stated. Off time could also be wanted for satisfactory relaxation and therapeutic.
Know the indicators of a concussion, particularly if in case you have youngsters. These embrace blurry or double imaginative and prescient, seeing stars, nausea and sensitivity to mild. Be sure your teen understands the dangers of enjoying with concussion signs.
Sleep is all the time vital. Kids between 3 and 6 years of age want 10 to 12 hours every night time. Those that are 7 to 12 want 10 to 11 hours, and 12- to 18-year-olds ought to get eight to 9 hours nightly.
The U.S. Facilities for Illness Management and Prevention has extra on children and train.
SOURCE: Henry Ford Well being System