By: Faith Brooks

Sleep is vital, yet it is very commonly overlooked in today’s society due to many factors. Getting healthy sleep routinely is extremely significant because it increases mental health, mood, cognitive functioning, metabolic health, cardiovascular health, etc. (Ramar K, 2021). Not getting the proper amount of sleep recommended can increase the chances of individuals eventually having health problems that include obesity, heart disease, dementia, etc. In this blog, I will specifically go into how sleep dramatically affects athletic performance and cognitive function while also explaining simple steps you can take to improve your overall sleep quality.

https://mymind.org/self-care-good-sleep-as-part-of-mental-health

Athletic Performance

In the general population, sleep is quite important, however concerning an athlete’s sleep it is even more important for performing at optimal levels. For an athlete to truly perform or obtain a high level of performance, prioritizing a healthy sleep pattern can increase many factors like time, accuracy, endurance, strength, cognitive function, etc. To be more specific, healthy sleep should be the foundation of an athlete’s routine and be included in training routines to improve exercise recovery and performance (Vitale KC, 2019).

Cognitive Function

Optimal cognitive function is essential to living a productive and healthy life. Our cognitive ability is something we rely upon very heavily each day. As we go through our lives as students, employees, friends, spouses, and family members it’s understood that having optimal cognitive function is in our best interest. Time after time it has been shown and proven in studies that one of the quickest ways to drastically decrease our cognitive performance is a lack of sleep. To be more specific, lack of sleep or sleep deprivation can cause negative effects on “memory, attention, alertness, judgment, decision-making, and overall cognitive abilities” (Khan MA, 2023). As you can see a lack of sleep can cause a large array of negative side effects. However, if you flip the script and make sleep quality a higher priority you can see a significant boost in these subunits that overall make up cognitive performance as a whole.

Improving your sleep quality

There are simple steps you can take to improve your sleep quality. A simple trick that I have used to help improve my sleep quality is the 3-2-1 method. In the 3-2-1 method, the numbers refer to when you should stop doing certain things that many hours before bed. Three stands for no more large meals at least 3 hours before bed. The two stands for no more water at least two hours before bed. Lastly, the one means no more screen time or bright lights one hour before bed. These are simple ways to help improve sleep quality. This method can improve many factors that correlate with sleep quality. To be more specific, steps done in this method can improve heart rate variability (HRV) which in turn improves sleep quality (Sajjadieh A, 2020). Overall it has been my primary objective in this blog to help you see the importance of sleep while also leaving you with a simple method that you can implement tonight to start facilitating better athletic performance and cognitive abilities.

References

Khan MA, Al-Jahdali H. The consequences of sleep deprivation on cognitive performance. Neurosciences (Riyadh). 2023 Apr;28(2):91-99. doi: 10.17712/nsj.2023.2.20220108. PMID: 37045455; PMCID: PMC10155483.

Ramar K, Malhotra RK, Carden KA, Martin JL, Abbasi-Feinberg F, Aurora RN, Kapur VK, Olson EJ, Rosen CL, Rowley JA, Shelgikar AV, Trotti LM. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021 Oct 1;17(10):2115-2119. doi: 10.5664/jcsm.9476. PMID: 34170250; PMCID: PMC8494094.

Sajjadieh A, Shahsavari A, Safaei A, Penzel T, Schoebel C, Fietze I, Mozafarian N, Amra B, Kelishadi R. The Association of Sleep Duration and Quality with Heart Rate Variability and Blood Pressure. Tanaffos. 2020 Nov;19(2):135-143. PMID: 33262801; PMCID: PMC7680518.

Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019 Aug;40(8):535-543. doi: 10.1055/a-0905-3103. Epub 2019 Jul 9. PMID: 31288293; PMCID: PMC6988893.

by: Hope Brooks

Hydration is a vital aspect of improving overall performance and recovery in sports health. Today it can be overlooked and not seen as important, but maintaining a hydration plan is proven to improve athletic performance, recovery, and reduce injuries in athletes. In this blog I will go into detail about how implementing a hydration plan will increase performance and other health benefits it has on individuals.

Hydration and Performance Enhancement

Staying hydrated is extremely important for athletes to perform their best. A study in the Journal of Strength and Conditioning Research found that keeping good hydration levels helps improve endurance, strength, and thinking skills during exercise (Judge, et al., 2021). If you start to get even a little dehydrated, it can alter with your performance. People may feel tired or fatigued, and will have trouble coordinating movements, as well as finding it hard to concentrate.

https://marchenyc.com/blog/ways-hydration-impacts-new-york-city-employee-productivity/

Impact on Recovery

Drinking enough fluids before and after exercising also helps your body recover faster. A study by the American College of Sports Medicine discovered that drinking plenty of fluids after working out helps your muscles refill their energy stores and get rid of waste products more efficiently (Sawka, et al., 2007). Plus, maintaining hydration helps balance the minerals in your body, which lowers the chances of getting cramps or feeling tired (Popkin, D’Anci, & Rosenberg, 2010). By making hydration a big part of your recovery routine, athletes can speed up muscle repair and perform better next time they hit the field or the gym.

Health Benefits of Hydration

Keeping yourself well-hydrated doesn’t just help you perform better in sports, it’s also very beneficial for an individual’s overall health. Drinking enough water benefits the heart by making sure important nutrients get to where they need to go and keeps your blood flowing more smoothly. Staying hydrated helps your body control its temperature, which lowers the risk of suffering from heat exhaustion or heatstroke. By keeping your hydration levels up, you’re not just looking out for your athletic performance you’re also taking care of your overall health.

https://www.sydneyspine.com.au/blog/stay-hydrated-prime-your-body-and-mind-to-perform-at-its-peak

Conclusion:

In conclusion, staying hydrated is very important for athletes. By following a hydration plan, they can perform at their best and stay healthy. Hydration helps with performance, recovery, and prevents all kinds of health issues. So, athletes should make sure they’re drinking enough water, it’s a key part of performing at their peak performance in exercise or competitions.

Works Cited

Judge, L., Bellar, D., Popp, J., Craig, B., Schoeff, M., Hoover, D., . . . Al-Nawaiseh, A. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors amond collegiate track and field throwers. Journal of Human Kinetics vol. 79, 111-122.

Popkin, B., D’Anci, K., & Rosenberg, I. (2010). Water, hydration, and health. Nutrition Reviews, 439-458.

Sawka, M., Burke, L., Eichner, R., Maughan, R., Montain, S., & Stachenfeld, N. (2007). Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise.

by: Deandre Crisp

PNF Stretching: Proprioceptive Neuromuscular Facilitation (PNF) stretching is a dynamic technique utilized by stretch therapists to enhance muscle flexibility through a specialized method known as the “contract-relax” technique. During PNF stretching, the therapist applies controlled resistance to the muscle, activating it momentarily. Subsequently, as the muscle is instructed to relax, the therapist gently guides it into a deeper stretch. Research indicates that PNF stretching, when compared to static stretching, yields significant improvements in hamstring flexibility (Kumar, 2015).

Understanding Myofascial Tissue: Myofascial refers to the intricate network of muscle and fascia, the dense connective tissue enveloping and supporting muscles throughout the body. In its ideal state, fascia is supple, adaptable, and relaxed. However, trauma such as injuries, surgeries, or prolonged poor posture can lead to fascial tightness and restrictions, contributing to tension and discomfort across the body.

Stretching Before or After Exercise: Both pre- and post-exercise stretching are invaluable components of a comprehensive fitness regimen. Prior to a workout, stretching helps to prime the muscles, increasing tissue temperature and range of motion (ROM), thus optimizing performance. Conversely, post-exercise stretching aids in the recovery process, promoting muscle relaxation and reducing the risk of post-exertion soreness. Both PNF stretching and static stretching have been shown to enhance sprinting performance when incorporated before activity (Maharjan, 2015).

Benefits of Assisted Stretching: Assisted stretching offers a myriad of benefits, including improved circulation, enhanced flexibility, increased ROM, better posture, enhanced athletic performance, expedited recovery, pain reduction, mood elevation, and stress relief.

In Conclusion: Proprioceptive Neuromuscular Facilitation (PNF) stretching emerges as a highly effective method for enhancing flexibility, improving ROM, and optimizing muscular performance. By leveraging reflexes and neuromuscular mechanisms, PNF stretching enables targeted and efficient stretching, yielding both immediate and long-term benefits for overall physical well-being. Incorporating assisted stretching techniques into a fitness routine can further enhance these benefits, promoting holistic health and performance optimization.

References
Funk DC, Swank AM, Mikla BM, Fagen TA, Farr BK. Impact of Prior Exercise on Hamstring Flexibility: A Comparison of Proprioceptive Neuromuscular Facilitation and Static Stretching. Natl Str Cond Assoc J. 2003;17(3):489–492. [PubMed] [Google Scholar]

Karthikeyan R, Thiruvenkadam IA, Nedunchezhiyan A. Static stretching vs hold relax (PNF) on sustainability of hamstring flexibility in sedentary living college students. International Journal of Physiotherapy and Research. 2016; 4(2): 1436-43.

Maharjan J, Mallikarjunaiah HS. Proprioceptive neuromuscular facilitation stretching versus static stretching on sprinting performance among collegiate sprinters. International Journal of Physiotherapy. 2015; 2(4): 619-62

by: Asia Johns

As a college student, I firmly believe that participation in athletics or sports during one’s college years can significantly benefit mental health. College students often contend with various mental health challenges, regardless of their current state. Engaging in sports not only enhances overall physical health but also contributes positively to personal well-being.

Numerous individuals aged 18-25 experience mental stressors and breakdowns. Participation in sports can serve as a calming outlet for the mind while simultaneously strengthening physical capabilities, thus fostering a healthier lifestyle. For college students, sports offer an excellent opportunity to cultivate essential teamwork skills, fostering a sense of community and support among peers and mentors.

Regular physical activity, inherent in sports participation, has been linked to reduced risk of depression, anxiety, and suicidal ideation. Additionally, sports promote improved sleep patterns, which are integral to maintaining mental wellness. The focused intensity required during gameplay often allows individuals to temporarily disengage from external stressors, contributing to mental respite.

Research indicates that students who have participated in sports during high school or college exhibit a lower risk of experiencing mental breakdowns. Many college athletes attest to the transformative impact of sports on their mental health, expressing increased comfort in navigating campus life. The collegiate athletic environment offers a robust support system, comprising coaches, parents, teammates, and professors, who are attuned to athletes’ well-being.

Notably, there has been a notable shift in the approach to mental health within collegiate sports programs. Coaches increasingly prioritize mental wellness, conducting regular check-ins with players to ensure their psychological welfare. Furthermore, teammates often provide vital peer support, fostering a culture of care and empathy among athletes.

In summary, participation in sports during college can serve as a vital tool for enhancing mental health and well-being. The holistic benefits of physical activity, coupled with the supportive community and proactive mental health initiatives within collegiate sports, underscore the invaluable role athletics play in promoting psychological resilience among college students.

https://www.ncaa.org/news/2023/5/4/media-center-college-sports-not-immune-to-mental-healthchallenges.aspxhttps://www.webmd.com/mental-health/benefits-of-sports-for-mental-healthhttps://www.athletesforhope.org/2019/05/mental-health-and-athletes/

By: Caleb Burchfield

In the strength and conditioning world, there are many ways people use to recover. Many of those ways can prove to be valuable. While there are all sorts of methods used to recover, there are several pillars of recovery that should be prioritized.

Sleep

Getting a good night’s rest can prove to be one of the most important aspects of recovery. It is recommended that everyone gets 8-10 hours of sleep every night. “One widely held view is that the need for sleep increases as a function of time spent awake, and that sleep is necessary to provide restoration with respect to molecular, cellular, or network changes, which occur specifically during preceding waking.” (Vyazovskiy, 2015) Sleep is one of the most critical components in recovery.

Diet

Diet is another important variable in recovery. How you eat can fully affect how your body recovers from resistance training. If you fill up your body with junk, that is going to weigh it down and make it feel way heavier and less efficient. If you fill your body with healthy, clean food, you are going to feel way more energetic and feel way cleaner. It is necessary to optimize the consumption of energy, nutrition, and liquids. Sometimes, just a regular diet may not be enough, and you may need to add supplements to cover areas that you cannot reach within your regular diet. According to two research papers, meat in general, butter and fatty meat caused higher levels of Exercised induced muscle damage and exercise induced muscles stress while fish, vegetable and olive oils exert a modulating effect. (Mielgo-Ayuso, 2021)

Soft Tissue

Another method of recovery is soft tissue work. This can include dry needling, cupping and massaging. Many people can be intimidated by dry needling and cupping, but some people find it highly effective for them. Massaging is the most common form of soft tissue work and it can increase or decrease neural excitation depending on the method used. It can also change the heart rate, hormonal levels, and change your mood. (Weerapong, 2005)

Final Thoughts

There are plenty of ways to approach recovery, some ways work better for some people and other ways work better for other people. Make sure to consult a professional when researching these different methods for recovery, and simply remember that recovery is an essential component of your fitness plan.  Be sure to add in breaks from exercise to allow your body to physiologically recover.  Sleep, diet, and hydration are staples in the recovery phase to recover properly.   

Works Cited

Vyazovskiy, Vladyslav V. “Sleep, recovery, and metaregulation: explaining the benefits of sleep.” Nature and science of sleep vol. 7 171-84. 17 Dec. 2015, doi:10.2147/NSS.S54036

Mielgo-Ayuso, Juan, and Diego Fernández-Lázaro. “Nutrition and Muscle Recovery.” Nutrients vol. 13,2 294. 20 Jan. 2021, doi:10.3390/nu13020294

Weerapong, Pornratshanee et al. “The mechanisms of massage and effects on performance, muscle recovery and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

by: Makella Mobly

Staying hydrated is one of the simplest, yet to most, hardest things to maintain. Drinking water may be easy to some, but not to everyone. You have to have enough water to maintain your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, mood change, cause your body to overheat and etc (CDC, 2022).

Drinking water can benefit you whether you are physically active or not. When you are physically active your body will need more water. The Mayo Clinic recommends that women need 92 ounces of water a day and men need 124 ounces (Mayo Clinic, 2022). That would be about 5 to 6 bottles of water for women and 7 to 8 for men.

How to Stay Hydrated:

• Add Flavor. Adding fruit like lemon, strawberries, oranges, limes, etc; would add flavor and make it a lot more fun to drink (Mayo Clinic Health System, 2023).
• Find a Good Water Bottle. Having a good water bottle or cup that holds as much water as you want and however you like it; will make you more likely to get enough water to drink in a day.
• Make your water for the day when you wake up or about to leave. Making it the night before is always an option, too.
• Get a water bottle or cup that is convenient for you to carry around in your daily life. Or keep it somewhere to your convenience that you will be able to drink it when you want to.

References

Mayo Clinic Health System. (2023). Tips for drinking more water. Tips for drinking more water – Mayo Clinic Health System

Centers for Disease and Control Prevention. (2022). Water and Healthier Drinks. Water and Healthier Drinks | Healthy Weight, Nutrition, and Physical Activity | CDC

Mayo Clinic. (2022). Water: How much should you drink everyday? Water: How much should you drink every day? – Mayo Clinic

by: Lydia Webb

When you hear someone refer to mental health, what they are really referring to is the state of emotional, psychological, or social well-being, affecting how one thinks, feels, and acts (CDC, 2023). While most people think of being healthy as physically fit, most don’t typically think about the state of their mind. When it comes to overall health, mental and physical health are both equally important. For example, depression increases the risk for many physical diseases, typically long lasting conditions like diabetes, heart disease, and stroke (CDC, 2023).

Image is free for use from: https://pixexid.com/image/brain-made-of-colorful-balloons-fstcjfs9

How Common are Mental Illnesses

According to the Center for Disease Control and Prevention (2023) :

❖ More than 1 in 5 US adults live with a mental illness

❖ Over 1 in 5 youth (ages 13-18) either currently or at some point during their life have had a debilitating mental illness

❖ About 1 in 25 US adults live with a serious mental illness (schizophrenia, bipolar disorder, or major depression)

Image is free for use from: https://www.educare.net.au/mental-health-awareness-is-important/

The Effects of Physical Activity on Mental Health
Studies have shown there to be positive effects in regards to exercise and mental health. According to Mayo Clinic, regular exercise may help to ease or reduce depression and anxiety by releasing “feel good” endorphins and taking your mind off of the worry. But, how much exercise and or physical activity does one need to feel these effects? While the ACSM recommends up to 150 minutes of moderate intensity and 75 minutes of vigorous intensity physical activities, this is just the recommendation to meet the goals for aerobic capacity. Any amount of exercise is beneficial in regards to building a healthy mind.

How to Get Active and Stay Active
There are many ways to get started with physical activity, the questions becomes, how does one get started with activity and avoid the cycle of getting started, falling off, and ending back up where they started. Below are a few ways to maintain physical activity after getting started:

❖ Find something that you enjoy: Finding a form of physical activity that you enjoy keeps it from feeling more like something you “should” do. But, this can be avoided if you look forward to physical activity because it is fun for you.

❖ Get support: Having friends and family to support you in your journey will help keep you motivated to stay active.

❖ Set reasonable goals: By setting obtainable goals for yourself will help to keep you focused rather than disappointed.

❖ Think of physical activity as something that is helping you: Thinking of physical activity as something that is benefiting you will make it easier to stay consistent, rather than something you should do just because you are told to.

❖ Prepare for obstacles: Knowing that there will be obstacles at some point in your journey will help you to better prepare for when those occur and minimize discouragement.

References
“Depression and Anxiety: Exercise Eases Symptoms.” Mayo Clinic, Mayo Foundation
for Medical Education and Research, 23 Dec. 2023,
www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495.

“About Mental Health.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 25 Apr. 2023, www.cdc.gov/mentalhealth/learn/index.htm.

By. Shaylin Boling

Physical activity is essential for maintaining good health and well-being. However, many individuals face barriers that hinder their ability to engage in regular exercise. These barriers can range from personal obstacles to environmental challenges. There are many different barriers one may face, and in this blog we will go over four common barriers.

Image created by Shay Boling using CANVA

Lack of Time is one of the most common barriers to physical activity. Many people lead busy lives with work, school, family responsibilities, and other commitments that leave little room for exercise. However, finding time for physical activity is possible with proper planning and prioritization.

• Schedule exercise sessions: Treat exercise like any other appointment and schedule it into your day. Just 30 minutes a day, 5 days a week to reach the physical activity guidelines (How much physical activity do adults need?, 2022).
• Look for opportunities to squeeze in physical activity throughout the day, such as parking farther from your destination so you can walk, take the stairs, and walk or stretch while talking on the phone instead of sitting, if possible. Short bouts of even 10 minutes have been shown to be effective.
• Think about the type of physical activity you are doing. The higher the intensity you work out at, the less time needed.

Lack of Motivation is another common barrier to physical activity. It can be challenging to find the drive to exercise, especially when faced with competing priorities or feelings of fatigue (Overcoming barriers to physical activity, 2022).

• Establish SMART’s goals: specific, measurable, achievable, relevant, and time bound. It is important to have a few short term goals that you can reach quicker, and one-two long term goals.
• Find activities you enjoy: Choose activities that you find enjoyable. It has been proven that the more you like an activity, the more likely you are to continue doing it.
• Buddy up: Exercise with a friend or family member for added accountability and support. Having a workout buddy can make exercise more enjoyable and help you stay motivated.

Financial Barriers can also prevent individuals from engaging in physical activity, particularly when it comes to gym memberships, fitness classes, or equipment purchases. However, there are plenty of affordable or free options available.

• Explore free resources: Take advantage of free workout videos online (TikTok, YouTube, Facebook, etc..), outdoor activities like hiking or jogging, or community programs that may offer low-cost opportunities.
• Get creative with equipment: You don’t need fancy gym equipment to get a good workout. Use household items like water bottles as weights or try bodyweight exercises that require no equipment at all.

Physical Limitations, whether due to injury, disability, age, or chronic health conditions, can present significant barriers to physical activity. However, it’s still possible to find ways to stay active within your capabilities.

• Consult with a healthcare professional: Before starting any exercise program, consult with your healthcare provider to ensure it’s safe and appropriate for your individual needs.
• Adapt activities: Modify exercises to accommodate physical limitations. For example, if you have knee problems, opt for low-impact activities like swimming or cycling.
• Focus on what you can do: Instead of dwelling on limitations, focus on finding activities that you can safely and comfortably participate in. There are countless options available, regardless of your physical abilities.

Overcoming barriers to physical activity requires determination, creativity, and a willingness to prioritize health and well-being. By identifying and addressing the obstacles that stand in your way, you can take meaningful steps towards leading a more active and fulfilling lifestyle. You now have a few ways that you can work to overcome your personal barriers, now it’s time to make it happen and reap those health benefits (Mayo Clinic, 2021).

References:

Centers for Disease Control and Prevention. (2021). Overcoming Barriers to Physical Activity. https://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html

Centers for Disease Control and Prevention. (2022a, June 2). How much physical activity do adults need?. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Mayo Clinic. (2021). Exercise: 7 benefits of regular physical activity. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389