Exercising in Summers - tips for players

The summer is a great season for getting in shape, whether by playing a sport, an aerobic exercise routine, or just returning to that familiar running path -- this is the time for activity.

The coach has a responsibility for the present and future of the children entrusted to him/her beyond the purely athletic task. That is to make certain that the child does not get injured or fall ill.

Play It Safe in the Heat

• Schedule regular fluid breaks during practice and games. Kids need to drink preferably water, every 20 minutes, and more after playing.
• Prehydrate (drink water before you workout and start loosing it.)
• Have your child wear light-colored, “breathable” clothing.
• Use misting sprays on the body to keep cool.
• Know the signs of heat-related problems, including confusion; dilated pupils; dizziness; fainting; headache; heavy perspiration; nausea; pale and moist or hot, dry skin; weak pulse; and weakness. If your child experiences any combination of these symptoms or doesn't seem quite right, seek medical attention immediately.

Warming up before physical exertion will help people get the most out of their physical activity without muscle strains. In fact, people frequently perform better in their sport when they start with dynamic warm up exercises. Starting with static stretches when you are not warmed up can actually do more harm than good.

Cooling down with light jogging followed by static stretching will make sure that you can perform the next day as it helps in recovery of the muscles.

Try to maintain an even body temperature. After your workout you should not take an extremely hot or cold shower, or a sauna bath, as these can increase the workload on your heart.

If you have to exercise outdoors, take advantage of the coolest times of day -- the early morning and evening hours.

Wearing sunscreen will decrease your body's ability to cool itself off.

Taking time to exercise is taking time for your self. Enjoy it -- smile, breathe deeply and clear your mind.

The rules and duration of games should be changed to the age of the participants while the training sessions should be relatively short and well-planned.

Adult supervision is the most important safety factor in training.

Children will gain strength, but muscle size will not increase until after puberty.

A good program emphasizes proper form and technique rather than competition.

Dr Bharatinder Singh

Sports Medicine Physician

Convener, Health Services CWG 2010

Member Medical Commission of World Squash Federation

Member Medical & Anti Doping Commission Indian Olympic Association