Live Smart: Health and Safety Activities for Youth Clubs

Bulletin 907

Exercising Insights

YOU WILL TEACH CLUB MEMBERS

Factors that help to reduce sports injuries.

WHAT DO YOU NEED?

Sports equipment may be needed for the game you select.

WHAT DO YOU THINK?

Ask club members: How many of you exercise every week?

Ask club members: What are your favorite ways to exercise?

Tell club members: Sports and play are excellent examples of exercise, but remember that exercise does not have to be a planned activity. Any type of activity can be exercise playing with friends, walking to class, raking leaves, and even cleaning your room. The important thing is that you are being active and exercise a little every day!

Ask club members: How many of you have heard the old saying "No pain, no gain"?

Tell club members: While it is good to push yourself to achieve goals you have set, it is not good to push yourself to the point that activity is painful. If you experience pain while you are playing, do not ignore it and expect that it will just go away. Take the time to listen to what your body is telling you.

Ask club members: Have you ever been injured while exercising? How or why were you hurt?

WHAT SHOULD YOU KNOW?

Tell club members: A sports injury can be very painful! Some, like bumps and bruises, go away after a few days. Others, like a sprained ankle, require rest and a little time off. Still others, like broken bones, may never completely return to their previous state. Although some sports injuries cannot be prevented like an opposing team's player falling into you and causing a bruise or a break some injuries can be prevented by thinking ahead and taking proper precautions.

Ask club members: What are some of these precautions?

Tell club members: There are some practical ways to decrease your risk of injury. Let's look at these one by one.

Warm Up, Stretch, and Cool Down

It is important to warm up, stretch, and cool down because these activities help to keep your muscles healthy. When you start exercising, your muscles are "cold" and can be easily torn or damaged. The best method for preventing injury is to warm up first by walking or jogging lightly. Then stop and take a few minutes to stretch before really getting into your game. Taking time to cool down is important, too, because it helps your body return to its normal state.

Some Stretching Thoughts

• We stretch to increase and maintain flexibility.
• It is best to use a slow, continuous motion rather than a bouncing motion.
• Try to stretch all of your major muscle groups legs, arms, neck, sides, etc.
• Hold a stretch for a count of 20 to 30, but do not stretch your muscles further than they would be naturally stretched during the activity.

Use Proper Equipment

This means not only to use equipment that is designed for the specific activity, but also to make sure this equipment is in good condition. For example, what are some questions you should ask yourself before biking?

• Is your bike the right size?
• Do you have a helmet that fits properly and is in good condition?
• Are your bike's chains, tires, and brakes in good working order?

Another piece of equipment people often overlook are their shoes. Over time the shock absorbing power of shoes decreases. This can lead to many problems, such as sprained ankles and even stress fractures. So keep your shoes in good repair and replace them as necessary! Remember, before the "big game," make sure you wear your new shoes a few times so you can get used to how they feel. You do not want sore feet to interfere with your fun!

Know Your Limits

Our favorite sports stars did not become stars in one day, one week, or even one year. You won't either. Set goals and work towards them. Do not become discouraged if you have a bad day every now and then. Think about all of the wonderful things you can do and not about the things you have not done. Remember, most injuries are caused by over-training. Taking it slow is much better than not being able to do it at all.

WHAT CAN YOU DO?

Now that you have some exercise basics, why not put them to use? Plan a game after your meeting. Some suggestions are baseball, kickball, dodge ball, frisbee, or capture the flag. Make sure everyone takes the time to warm up and stretch. Have club members suggest their favorite stretches. Do these stretches together make sure you are counting to 20! Have a great time!

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