The 2016 Summer Olympics begins on August 5, and many of us are looking forward to seeing the world’s best athletes compete for the gold. These Olympians are athletically gifted and have trained for the last four years to reach this pinnacle. What we see on our televisions and online during the games are athletes at their best. However, we often overlook their need for balanced training regiments, adequate sleep, exercise diversity and a well-rounded diet.
According to the Mayo Clinic, adults should sleep 7 to 9 hours per day. For many of us, busy schedules and responsibilities take away from our rest, and we settle for 5 or 6 hours instead. Unfortunately, this is not enough! To perform at a high level, whether it is working at your desk or working out in the fitness center, your body needs a full night’s rest. Athletes know this, and some of the world’s most elite athletes like LeBron James, Rodger Federer, Venus Williams and Usain Bolt sleep 10 to 12 hours a day! Mr. Bolt says, “Sleep is extremely important to me – I need to rest and recover in order for the training I do to be absorbed by my body.” Exercise recovery is just one benefit of a good night’s rest! Getting enough sleep also:
• Improves learning ability
• Repairs heart and blood vessels
• Balances hunger hormones
• Increases mood
• Supports a healthy immune system
• Enhances performance at work
Rest is not only about sleep. Sometimes we need a day off from exercise and the busyness of life. Both physical and mental rest is rejuvenating. If you are feeling fatigued in any way take time to do something that is relaxing to you. This may include a stroll outside, reading a good book or sitting and talking with friends. This will help you feel refreshed before returning to your regular routine.
Having a balanced life should include exercise, but diversity in the exercises you choose is key. Mixing up your routine can reduce injuries caused by overused muscles and bones. It also increases enjoyment and performance and creates a more balanced body. These tips will help you create a well-rounded exercise routine:
• Rest for a day after a long or difficult run
• Avoid back-to-back strength training days
• Use Pilates or Yoga to actively recover each week
• Use one day a week to focus on core strength using body weight exercises
• Alternate your cardio and resistance training days
• Take at least one day off from exercise each week or complete an active recovery day
Sleep and diverse workouts are two important aspects of an Olympian’s training routine, but having a balanced diet is the strong foundation that supports their body. Team USA dietitians and nutritionists use the Food First approach when creating programs for their athletes. This includes eating whole foods with minimal additive ingredients such as fruits, vegetables, whole grains, chicken, beans, eggs, dairy, seafood and meat. Variety in your diet provides essential nutrients to help you stay fit and healthy. When shopping for groceries, first walk the perimeter of the store. This is where you will find most of your fresh whole foods like fruits, vegetables, dairy and protein.
Like Olympic athletes, our destination is not tomorrow, next week or next month. Life is a journey, and success can be found in the daily habits we work on to become healthier individuals.
Be the best you can be today!