Usually, this time of year would be filled with women's NCAA water polo games, the beginning of high school water polo in areas across the country, club water polo games, and gearing up for the Olympics in an Olympic year. But this year is different. The emergence of COVID-19 has challenged our country and changed our plans for 2020. Now, we wonder when normalcy will return? Or when we might be able to get back to the pool to see and play the sport we love?
Challenging times like these can increase our stress and anxiety. Whether it be due to a change in our normal routine, or due to worry and fear for our own health or the health of others, it is especially imperative in times like these to take care of yourself, your friends, and your family.
Here are some tips for that water polo athlete or fan to ensure that you are staying healthy amidst all the current challenges:
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Take breaks from watching, reading, or listening to the news, especially on social media. Hearing about COVID-19 repeatedly can cause information overload and further exacerbate underlying worries and stressors.
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Keep a daily schedule and goals! Stick to them!!
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Take care of your body!
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Get enough sleep! If you are 13-18 years old, you should be getting 8-10 hours of sleep. If you are younger, you should be getting more. Now is a great time to establish healthy sleep habits that will prepare you to excel, not only against COVID-19, but also in all of your normal activities of daily living.
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Have a balanced diet. Sitting at home can entice bad habits, particularly when it comes to eating. Drink plenty of water. Don't scrounge junk foods. Remember, if you are not exercising as much, you do not need as large of portions.
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Exercise! Just because you cannot get in the pool does not mean you should stop exercising. Here are some great resources for dryland exercises outside of the pool, that can help you be ready for your next time in the pool:
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If you are not feeling well, stay home and rest.
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Connect with others, including family and friends. Discussing your thoughts with others is a helpful way of recognizing and confronting stress you may be having.
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Take time to relax.
Remember, as a water polo athlete, you are already in good shape. That is the best thing you could do to prepare yourself for a situation like this. Know that by taking the precautions recommended, you are doing the best you can to support your community and ensure that we will get through this together.
Lastly, make sure to discuss your concerns with a trusted source like your primary care physician. If you have any questions, feel free to contact me, Naresh C. Rao, DO FAOASM, at comments@sportsmedchelsea.com.
