‘Health and Wellness’ is a phrase that continues to dominate the news, social platforms, school communities and other spaces. But for athletes immersed in the demanding expectations of a season- which could mean rigorous training, competitions, class, NIL commitments, or work, focusing on your health and wellness might fall to the lower end of your priority list. In a busy season, finding the balance between pushing oneself to the limit and avoiding burnout is critical.
Even when you don’t have the time or energy to incorporate a lifestyle change, there are many different goals you can incorporate into your own health and wellness regimen, even if that means making one or two adjustments. Below are 15 health and wellness goals that athletes can set to stay on track and perform at their best during a hectic season.
15 Health and Wellness Goals for Busy Athletes
Maintain a Balanced Diet: A balanced diet is the foundation of good health. Focus on consuming whole, nutrient-dense foods that provide the necessary energy and nutrients to fuel their bodies and support recovery. Eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help ensure they get the nutrients they need to perform at their best.
If you’re an athlete still competing at the college level and have access to a dining hall, eating a balanced meal might be much easier than cooking at home. As an athlete who attended a smaller DI school, our dining hall was pretty well stocked with a ton of healthy options. As a graduate, it took me some time to adjust to shopping for and preparing healthy foods.
Stay Hydrated: Proper hydration is essential for optimal performance and recovery. Athletes should aim to drink at least half their body weight in ounces of water per day, and more if they are sweating heavily or training in hot conditions. This was one of my early struggles as a kid and throughout college. Set reminders, carry a water bottle around, and fuel up with fruits and vegetables that have a high water content.
Get Enough Sleep: Sleep is crucial for recovery and overall health. Athletes should aim for at least 7-9 hours of quality sleep per night to ensure they are well-rested and ready to perform at their best. As a college athlete, I really feel that a lack of rest was one of the reasons I caught mono my sophomore year. Constantly training, staying up to watch a show or two, and not prioritizing a consistent bedtime weakened my immune system. While it’s harder to get quality sleep as a new parent, I still do my best to complete tasks early and get as much rest as possible.
Incorporate Active Recovery: Active recovery activities, such as yoga, stretching, or light cardio, can help improve circulation, reduce muscle soreness, and enhance overall recovery.
Prioritize Mental Health: Mental health is just as important as physical health for athletes. They should take time to practice relaxation techniques, such as deep breathing or meditation, to manage stress and maintain a positive mindset. This also means talking to a therapist, if necessary. Finding a therapist during the pandemic was one of the best things I’ve done for my mental health. Having somebody who you can talk to, and provide you with the tools you need to navigate common challenges that athletes might face (performance anxiety, stress, social pressure, etc.) can come in clutch when you need it the most.
Listen to Your Body: It’s important for athletes to listen to their bodies and recognize when they need rest or recovery. Pushing through pain or fatigue can lead to injury and hinder performance. As an experienced athlete, you should know the difference feeling tired from a workout, versus working out on an injury or on a body that isn’t 100%. As Kurt tells me, ‘don’t be a hero’.
Set Realistic Goals: Set achievable goals that are specific, measurable, and attainable. Having clear goals can help athletes stay motivated and focused during a busy season. So, if you’ve been thinking about improving your health and wellness for some time, I don’t start by setting 10 new goals. Instead, start with an attainable goal, such as two or three lifestyle changes that you can realistically meet. This will help make implement actual change.
Take Time for Yourself: It’s important for athletes to take time for themselves and engage in activities they enjoy outside of training and competition. Activities might include participating in clubs on campus, watching your favorite show, or taking time to be alone and unwind. This can help reduce stress and improve overall well-being.
Use Proper Gear: Wearing appropriate gear, such as supportive shoes, can help reduce the risk of injury and enhance performance.
Practice Good Hygiene: Proper hygiene, such as washing hands regularly and showering after workouts, can help prevent illness and infection. I can’t tell you how many illnesses or ailments athletes got because they took shortcuts with hygiene. I showered immediately after each workout, moisturize my skin, and treat any cuts or scrapes with healing ointment. Making the time to tend to even the smallest cuts or colds can help boost your health during the busies times of year.
Monitor Progress: Keep track of training, performance, and overall health to identify areas for improvement and track progress over time.
Stay Consistent: Consistency is key to achieving health and wellness goals. Athletes should strive to maintain a consistent training schedule, diet, and sleep routine to optimize performance and recovery.
Seek Professional Help: If athletes are experiencing persistent pain, injury, or other health concerns, they should seek professional help from a qualified healthcare provider. Don’t power through with any health concern, especially if not speaking up means you could make the problem worse.
Stay Educated: Stay informed about the latest research and best practices in health and wellness for athletes. This can help athletes make informed decisions about their training, nutrition, and recovery strategies.
Stay Positive: Maintaining a positive attitude and mindset can help athletes overcome challenges and setbacks during a busy season.
Prioritizing health and wellness is essential for athletes to perform at their best during a busy season. By setting specific, measurable goals and incorporating strategies to support physical and mental well-being, athletes can optimize their performance and achieve their goals.