What to Eat Before and After a Run

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When preparing to run, you require stamina and a lot of mental drive. You must combine exercise with a proper diet to fuel your body for optimal performance and good health before and after the run. Proper diet is also essential in ensuring your comfort when running by preventing bloating and cramps which can hinder your performance. Your body requires to recover from the loss of nutrients after you are through with running. Below, we have prepared a list of what to eat before and after a run:

What to Eat Before Running

You should have a high-carbohydrate, low-fat, and low-fiber meal not less than three hours before running to avoid indigestion, stomach discomfort, and indigestion when running. Stay away from heavy meals one day before the race since this slows down the rate of metabolism. Also, feed on familiar foods to avoid having a stomach upset in the middle of the race. You can have a cup of espresso before for more energy. You can try products from Hario in Saudi Arabia for a refreshing cup of coffee every morning.


A smoothie made from milk, frozen fruit, flax, or wheat germ is a fantastic meal to take before a run. A smoothie is also perfect for you if you get nauseated during a run when you feed on solid foods. Liquid foods are easily digested which is crucial in providing the much-needed energy to keep you going. In addition to providing nutrients during a run, a smoothie helps your body remain hydrated.

Yogurt With Honey and Granola

A mixture of half a cup of yogurt, one teaspoonful of honey and two tablespoons granola provides an excellent pre-run food. The blend is rich in simple and complex carbohydrates and is so easy to eat. You have enough energy to keep moving from simple carbohydrates while complex carbs help maintain your strength throughout the run. The protein from yogurt helps keep hunger at bay and also prevents your body from overheating which will leave you dehydrated.

Bread With Peanut Butter

You require sustained energy during a run. A slice of bread combined with a thin layer of peanut butter contains complex carbohydrates, proteins, and fats which are slowly digested, thus releasing constant energy over the run. Avoid eating solid sources of protein since these will negatively impact on your performance. The combination also has cost benefits since it is less costly compared to commercial energy bars. You can also substitute bread with an English muffin or hazelnuts. Remember to hydrate your body before the run to enhance the rate of metabolism and avoid becoming dehydrated.

During a run, your body consumes muscle glycogen leading to the breakdown of muscle tissue. It is crucial to replenish all the lost nutrients and rebuild muscles to enhance your recovery and get ready for the next run. Your nutritional needs after a run will be influenced by some factors including the intensity of a workout, workout conditions, your level of physical fitness, and current nutritional status. You can achieve this by eating the following foods after a run:

Greek Yoghurt With Fruit

Low- fat and unsweetened yogurt are rich in proteins to help in the rebuilding of your body after a run. What is more, you can blend your yogurt with milk to help raise your sugar levels. Since your body loses a lot of water when running, mixing fruits with yogurt provides the best way to replenish your fluid levels.

Banana and Almond Butter

Besides being rich in carbohydrates, bananas are high in antioxidants, vitamins, and potassium, which become depleted when your sweat. Almond butter replenishes proteins and fats, making you feel fuller for longer. You should, however, limit yourself to one tablespoon of almond butter since it is calorie-rich.

Chocolate Milk

Chocolate milk is rich in proteins and carbohydrates. After a run, your body is in much need of energy and repair of muscles. Proteins are essential in muscle repair while carbohydrates provide a boost to your mind which requires to be fueled with using sugars. A cup of low-fat chocolate milk contains 32 grams of carbohydrates, 178 calories, and 8 grams of protein.

Turkey Meat Sandwiched Between Hummus and Whole-Wheat Bread

Turkey meat is low in calorie and high in protein. Hummus is rich in unsaturated fats which helps you feel fuller for longer. Whole-wheat bread contains complex carbohydrates which are gradually released into the bloodstreams keeping hunger at bay for long.

Can Playing Sport Have Disadvantages

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There are some clearly identifiable disadvantages associated with playing sports, whether for adults or children. A recent survey by The National Council of Youth Sports discovered that more than 50 million children worldwide participate in sports. Youth sports comprises many different types of sports programs. There are school sports, club sports, recreational sports, and agency-sponsored sports such a small league. Though many athletes enjoy games and have a good experience, there may be some disadvantages as well.

  1. Injury

The injury is the most common disadvantage of playing sports. Injuries ranging from sprains, bruises, milder cuts to more severe and debilitating, for example, brain injury, loss of eyesight or hearing and fractures of various bones, are a rising common aspect of group sports. Over many years of competing and training, the body may succumb to early wear and tear which is long-term damage and impairment may occur.

According to research done by The National Center for Sports Safety, more than 4 million children aged 14 years and below are injured playing sports every year. Sports with the highest rate of injuries include the traditional games kids play. Based on this research, football tops the list, with 28 percent of football players being injured over the course of one year, followed by basketball at 25 percent injury rate, then basketball at 22 percent, soccer players at 15 percent and finally softball with 12 percent.

  1. Time Consuming

A significant investment of time is required to play a particular sport. Playing the actual game, practicing sessions, traveling to different game venues( some even may require international travel) can result in many hours away from friends or family. This sometimes may cause isolation, intense loneliness and even depression for the athletes.

  1. Aggression

The unrelenting and intense competition and the lure for big rewards lead to unruly behavior and a spirit of hostility. This forms of aggression include name-calling, swearing and temper tantrums on the field. Additionally, there are severe instances of violence recorded such as bodily harm arising from anger against referees and fellow players. Sometimes even athletes are attacked by disappointed fans.

  1. Pressure

Young athletes sometimes face pressure which affects their performance. The pressure may come from organizations, coaches, parents and sometimes even from the country. This constant pressure can lead to emotional disturbance, and athletes start engaging in illegal activities such as cheating and drug or alcohol abuse.

  1. Sport Specialization

Sports specialization means selecting a specific sport and playing that sport entirely throughout the year. At some point, children who want to be perfect in one game may drop other sports at an earlier age. According to Deborah Wuest, physical education professor and Charles Bucher of Ithaca College who was also a physical education professor at New York University, children are forced to specialize in one sport with negative effects. They argue that children should play different games with different challenges and acquire different motor skills. Early specialization may prevent children from building interests outside one sport and abilities.

  1. Burnout and Dropout

Another disadvantage of playing sports is dropout and burnout. When children start playing a particular game at a very young age, there is a likelihood that they will begin to lose interest in that specific sport. Bucher and Wuest argue that kids who experience burnout from youth sports are more likely to drop out a particular sport before reaching the peak of their career. This means they will have wasted their time practicing and playing their sport while growing up and eventually they won’t benefit from their hard work.

  1. Unequal Access

Not all children have equal opportunities to access sports. Socioeconomic status may limit a child who is interested and can play certain games from getting an opportunity to participate. This happens mostly for sports that focus more on competitive clubs than regularly agency sponsored clubs. Some of these sports include swimming, volleyball, and soccer. Parents who are not financially stable to pay for their children to join will be denied an opportunity to play.

  1. Overemphasis on Winning

Playing youth sports come with too much emphasis on winning. A research report by The President’s Council on Sports and Physical Fitness shows how the focus on competition hurts children who are participating in sports. They describe the youth sports in the United States as designed by adults to mainly focus on exclusionary and winning preventing the majority of children from starting or continuing to participate in games of their choice.

8 Surprising Health Benefits of Playing Cricket

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Cricket, also known as the gentleman’s game is an engaging game full of tasking physical activity, high demand for concentration, speed, and patience. Different from other games, a cricket match can last for some days with breaks in between. The game requires a lot of mental and physical strength since a session can last for up to 9 hours. In addition to strength, players need concentration to remain focused. However, all these demands are not in vain since the game has numerous health benefits. In fact, you can begin saving the money spent on gym subscription when you start to play cricket. Below, we share with you 8 surprising health benefits of playing cricket that will propel you to the field for a healthier you:

  1. Burn Calories

Cricket is a perfect workout to burn calories. Since this is a fast game, you can burn more calories within a short time which is a plus to incorporating exercise to your busy schedule. It is estimated that you can burn over 350 calories within one hour of playing cricket. What’s more, cricket helps increase your protein intake for strength, thus, preventing yours from frequent hunger pangs. Proteins take long to digest which enables you to feel fuller for longer.

  1. Strengthen Muscles

Cricket involves a lot of muscle exercise due to hitting, pitching, throwing, and catching the ball as you move from one wicket to the other. Each activity has specific benefits to every group of muscles involved. For instance, muscles in your legs and upper boy are strengthened as you hit and swing the ball while your chest and arm muscles benefit from the throws.

  1. Improved Motor Skills

Playing cricket helps you develop stellar motor skills for bowling, catching and batting. Cricket exercises your body’s larger muscles including the back, glutes, chest, quadriceps, and hamstrings. Enhanced muscle development is vital in weight management since fats are converted into energy for fuelling the body. Reduced breakdown of fats enhances the rate of metabolism. Cricket also helps tone your body muscles making you keep in shape.

  1. Hand-Eye Coordination

Playing cricket helps improve hand-eye coordination and peripheral eye-vision. Every action in the game calls for hand and eye coordination, be it hooking a bouncer by a batsman from his nose’s tip to the stand’s top or taking a catch by a fielder. For you to excel in the game, your hands and eyes must be in harmony.

  1. Flexibility

Cricket involves performing some actions within a limited period including diving, hooking, and bowling. Your body gains a lot of flexibility by accomplishing these activities. Improved flexibility increases muscle length which has a positive impact on performance. Flexibility is vital in preventing injury to muscles and ligaments due to overstretching

  1. Cardiovascular Health

Cricket involves short moments of sprinting which are useful for cardiovascular health. Intense physical activity increases the heartbeat rate. Increased heartbeat is a good exercise for the heart and helps prevent blood vessels from clogging. Also, when the heart pumps more blood, your lungs draw in more oxygen to be supplied to other parts of the body including the brain. Increased oxygen supply to the brain helps prevent stroke.

  1. Improves Concentration

Regular cricket helps you increase concentration as you sharpen your game skills. When playing cricket, you make quick decisions and think under pressure which enhances your ability to make a sound judgment. A batsman has to deduce ways to help him read the ball, the bowler’s and fielder’s mind. To accomplish all these, it does require not only concentration but also sharpens your mind. A bowler also needs to study the batsman’s moves for him to make a score. Your mental capability is also enhanced during field preparation where analytical skills are required to plan attack strategies. Playing cricket helps you achieve strong mental abilities and improves concentration.

  1. Balance and Agility

Playing cricket helps improve your balance and ability to move fast. You perform some activities simultaneously both when bowling and diving to catch the ball. You also learn more on how to run fast which helps improve your stability. Cricket also enhances your core stability by promoting abdominal function from where strokes are executed. The controlled movements enable your body to achieve balance and rhythm.


8 Surprising Health Benefits of Playing Football

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Football is the most famous sports in the world. When playing, players are allowed to use all their body parts except the hands. The game involves two teams, each composed of 11 players. The sport can be played professionally or by amateurs for enjoyment and fitness. Players spend 90 minutes running and defending the ball to score the opponent. People of all ages can take part in the game to reap from its health benefits and have fun. The game involves a range of movements of different intensity such as kicks, turns, twists, and sprints which help provide a perfect workout. The following are 8 surprising health benefits of playing football

  1. Enhances the Brain’s Cognitive Function

Playing football requires quick decision making which helps increase concentration. When playing football, you have to adhere to the rule of the game which teaches you to practice self-discipline, learning from positive criticism, persistence, and emotional control. Further, the game helps you develop emotional control and resilience by learning how to cope with disappointments. Finally, the game helps to build your mental strength by learning how to seek opportunities even when there seems to be none. A football player concedes defeat only when the last whistle is blown! All these lessons help your brain to be able to distinguish between life situations which appear related yet have distinct differences.

  1. Boosts Self-Esteem and Helps Reduce Anxiety

Playing football build physical strength and endurance which enhances a player’s confidence in their abilities both in the field and in other areas of their life. After registering a win in the field, your body bursts with good feelings which help get relief from the things stressing you. Playing football enables you to forget about issues that are causing you sleepless nights and can thus help reduce anxiety and stress. Football also helps foster interpersonal relationships which also help you fight against anxiety.

  1. Builds Muscle Strength

Playing football helps develop your whole body muscles. For instance, your upper body muscles become strengthened through activities such as throw-ins, shielding the ball from the opponent, and initiating movement. Your lower body muscles gain strength from jumping, sprinting, tackling the opponent, turning, and twisting. Besides muscle strengthening, playing football increases muscular endurance, core stability, and flexibility. Enhanced muscle flexibility increases your performance and reduces the chance for injury. Improved core stability is essential for maintaining balance during later stages in life.

  1. Increases Bone Strength

Bone density decreases with advancement in age. Playing football strengthens your skeletal frame’s density due to the repeated bearing of weight as you run in the field. Further, playing football enhances the elasticity of the joints’ ligature which makes your bones to be stronger and less susceptible to fractures.

  1. Enhances Coordination Between Body Parts

Coordination between various parts of the body is a significant requirement when playing football. You have to keep running, defend the ball from your opponent, and watch out for your teammates for passes. Activities such as dribbling, passing, and turning happens in a split which helps enhance coordination between various body parts including the eyes, legs, hands, and the head.

  1. Increases Aerobic Capacity

Playing football enhances your aerobic capacity to generate enough energy to enable you to run in the field for 90 minutes. Enhanced aerobic capacity is vital in promoting the rate of metabolism. A high rate of metabolism promotes the body’s overall health, vitality, and longevity.

  1. Improves Cardiovascular Health

It is estimated that a football player runs for over 5 miles in 90 minutes. The intense physical activity causes an increase in your heartbeat which is a fantastic cardiovascular exercise. What’s more, your blood vessels also reap the benefit of vasodilation making them able to accommodate an increased flow of blood and resist the build-up of fats.

  1. Improves Muscle Tone and Lowers Body Fat

Playing football exercises all the groups of muscles in your body from the glutes, biceps, abdominal, chest, and forceps among others. Muscles exercise is an energy-intensive activity which requires the use of stored energy in the form of fats. Playing football helps tone your muscles for that athletic figure you have always wished to have. Your body produces energy both aerobically and anaerobically to sustain the muscle activity. It is estimated that continuously playing football for thirty minutes can help you burn 260 calories.

10 Benefits of Running in the Morning

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Running is a popular method of keeping fit. You can accomplish your fitness goals with limited resources and equipment through running. The low demand for cash and specialized equipment explains why running has been embraced by many people around the world aiming to keep fit. Running has immense health benefits regardless of the speed involved from jogging to Olympic-type sprints. A majority of those who run, prefer to do it in the morning. But why? We answer this question by exploring the following 10 benefits of running in the morning:

  1. Burns More Calories

Going for a run in the morning when your stomach is empty enhances the burning of fats in your body. Your glucose levels are low and thus, your body relies more on stored fats for energy. Further, since running involves exercising multiple muscle groups, your body will continue to burn fats long after you are done with exercise.

  1. Enhances Metabolism Throughout the Day

Running in the morning kick-starts your metabolism on high gear and help maintain it throughout the day. A high rate of metabolism provides you with enough energy to accomplish more without having to break down. A high rate of metabolism is also vital to ensuring good feeding habits.

  1. Mood Improvement and Stress Reduction

When you go for a jog in the morning, it stimulates your body to release the feel-good hormones including serotonin, endorphins, and dopamine. You can remain happy and tolerant to stress due to the trigger effect. You will be able to see the better side of life and have a smile all day long.

  1. Promotes Easier Commitment to Exercise

When you run in the morning, very few things can interfere with your fitness program and you are not exhausted since you are straight from the bed. You can remain committed to exercise thus achieve your fitness objectives within the set time. It has been found that 90% of people who maintain consistency in exercise, run in the morning.

  1. Enjoying Nature’s Serenity

Running in the morning gives you a chance to experience nature at its best. You enjoy spectacular sights and sounds of nature including the chirping of birds, the rising of the sun from the horizon, squirrels rushing to dash in their hiding places, and moist paths due to dew. This experience is priceless and worth every effort to rise early.

  1. Less Heat and Pollution

Running in the morning helps you avoid air pollution from vehicle emission. There are few vehicles on the road in the morning, thus cleaner air. You can thus, breathe easy which make running easy. Besides, you do not risk the accumulation of toxins in your body which has the potential to cause respiratory and other diseases in the future. Running in the morning also has a benefit about temperature. Low temperatures in the morning make it easy and enjoyable for you to exercise.

  1. Increases Your Alertness During the Day

Running is a high-intensity workout which fills your body with adrenaline and endorphins which help you remain focused for the rest of the day. Running in the morning enhances your productivity at work. Besides, being alert, your mood becomes elated making you have good interpersonal relationships.

  1. Better Sleep at Night

When you run in the morning, your body becomes more responsive to cooling and recovery mechanism at night. For you to fall asleep fast and have quality sleep, your body experiences a decline in temperature. Running in the morning helps increase the temperature range making you have a better sleep. Additionally, running in the morning helps restore your sleep schedule.

  1. A Relatively Inexpensive Way to Keep Fit

Save for having to wake up early in the morning and the morning dew; you can keep fit by running around your neighborhood in the morning. You do not require special equipment and facilities to exercise. The costs associated with a fitness program are a significant consideration when evaluating alternatives during hard economic times.

  1. Great Time for Planning Your Day

Running in the morning presents the best opportunity for you to plan the activities you wish to accomplish throughout the day. Your mind is fresh and can thus afford to be creative about your ways meeting set objectives. Also, running in the morning helps kick start your day on a high.

Physical, Emotional and Social Benefits of Playing Sports

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Participation in sports has a positive impact on youth. The benefits of engaging in sporting activities are plentiful from the advantages they provide to young children to happiness and mental health, and of course the endorphins they trigger. There is no limitation to finding a sport to participate in. Below are the physical, social and emotional benefits of games.

Physical Benefits

The physical advantages of playing in a game are always self-evident. Athletic training helps develop coordination, helps strengthen bodies and promotes physical wellness. Through games, young people learn physical fitness comfortably which empowers their healthy living habits. When young athletes build up these propensities, they will probably proceed with them throughout their lives. This is important since physical wellness enables combat major health issues, for example, diabetes, heart diseases, hypertension, osteoporosis and obesity, and also helps to maintain a healthy weight and lowers levels of stress.

Obesity in recent years has multiplied in our youth and will affect more than 33 percent of the youth in the third grade, as indicated by a report done on youth sports. According to these researchers, this epidemic will keep on increasing if something is not done to educate the younger generation the significance of exercise and proper nutrition.

It all begins at early ages in childhood. True Sport Report research shows that when kids start playing sports at an early age, they will probably keep on playing all through their adolescence when the urge to participate in sports begins to decline. The physical benefits of games include:

  • Higher levels of cardiorespiratory fitness
  • Higher energy levels
  • Lower body fat
  • Increased flexibility
  • Stronger Bones
  • Stronger muscles

Social Benefits

With regards to staying in shape, young people need to realize how might this benefit them. While numerous teenagers will practice for the physical value, not all young people appreciate games or working out. They may appreciate knowing they can benefit more from exercise, particularly those which help them socially.

The social implications of school sports are critical for youth, fundamentally because of the feeling of happiness it provides. Being a member of a particular sports team offers the opportunity to develop cooperation and leadership skills, and shared experiences, including those that involve feelings of both failure and success which contribute to bonding with others and learning respect.

Additionally, studies have proved that people who participate in sports are more likely to develop a good friendship, and less likely to commit crimes due to the high supervision. The primary benefits of sports include:

  • Increased Self-Esteem and Confidence
  • A heightened sense of belonging
  • Higher levels of social confidence
  • Helps you make new friends
  • Development of team skills, such as support and cooperation
  • Recognition of leadership qualities
  • Reduced risk of negative peer influence and engagement in drug use and crimes
  • Promotion of positive friendships

Emotional Benefits

Besides the physical and social benefits of playing sports, researches have also proved there are psychological and physiological benefits too. Teenagers who are interested in games have shown less behavioural problems, high self-esteem, improved academic performance, and healthier physiological adjustment. According to research, exercising can:

  • Affect an individual’s brain physiology causing better information processing, retrieval and processing and also improved attention.
  • Lead to a better mood, enhanced creativity and memory, short-term relaxation, and improve problem-solving abilities.
  • Prove youth with opportunities to have good relationships with adults and become knowledgeable of wrong and right things, thus helping them build character.
  • Help youth learn the value of teamwork, emotional control, ability to show initiative, and these skills transfer to family life, academics and eventually the work environment.
  • Give young people self-esteem and more confidence, making them less likely to be involved in illegal drugs or have early pregnancies.

Bottom Line

People especially children develop behaviorally, physically, and emotionally at different rates. However, children should not be discouraged to play sports because they are behind in development. It is not a must that everybody should be skilled in order to benefit physiologically. It is advisable to consult your doctor before engaging in any sports activity. For strenuous exercise make sure that your heart is healthier enough. Keep in mind that you can get injured during sports and if you are worried about these injuries, consider a low impact sport such as swimming.


Eight Mental Health Benefits of Playing Sports

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When we think of sports, we picture people engaging in rigorous activities and exercises. Some people participate in sports for fun, while others do it as a workout plan for a healthy body physique. What many do not understand is that besides fitness, sports offer a variety of benefits such as; improved immunity, warding off blood pressure as well as improved mental health. Some of the mental health benefits of sports include;

  1. Improved mood

Exercises stimulate the production of chemical neurotransmitters in the brain which cause the body to release endorphins. Endorphins are happy chemicals that serve to brighten your mood. They trigger a positive feeling especially after engaging in sports. By this, you experience relaxation, reduced anxiety and hence reduced stress. Engaging in team sports enables you to unwind to acknowledge the challenge positively. Consequently, you cultivate a good relationship with teammates and friends you participate together.

  1. Reduced stress and depression

Day to day activities can reduce you to a nothing. Being physically active will keep your mind occupied and hence ward of accumulating stress that could result in depression. Physical exercises e reduces the buildup of stress hormones I the body. The medical team has proven physical exercise to be a good therapy to prevent depression. It is also during sports that the mood lifters get produced, leaving you fresh and relaxed. It is yet to be determined the correlation between sports and depression which seem to be beneficial in boosting mental health.

  1. Improved concentration

Engaging in sports ensure a maintained flow of fresh oxygen in the brain. Hence, you get to concentrate more by redirecting your focus to what you are doing. Even as you age, your mental skills remain sharp hence no instance of cognitive decline which gets associated with old age. Regular exercises also improve memory which gets instilled when practicing. Studies have shown that engaging in both aerobic, and muscle strengthening activities reinstate your mental health.

  1. Sports ensure a good night’s sleep

For people who have insomnia, participating in sports may sculpt good sleeping patterns. Instead of using sleeping which may have a negative impact on health, try indulging in sports. Research has shown that exercising some few hours before sleep renders you some quality bed moments while sleeping. You fall asleep fast limiting you from battling with the day’s thoughts when you cannot catch some sleep. By this, you will wake up the next day feeling more rejuvenated and experiencing improved moods.

  1. Reduced Laziness, Idleness and keeps your weight in check

When you are lazy, all you think is when to eat and a lot more bad thoughts crops in. When you are engaged in sporting activities, your mind gets distracted from troubling day to day issues. You got no time to think of your frustrations and hence, a boost in your mental health. Also, sports help ward off obesity by keeping your weight in check. Thus, while in sports, you get to preclude some health issues hence peace of mind.

  1. Sports help with Anger Management

Sports activities help release all the accumulated stress and frustrations. It is during exercises that you let go all the emotional downfalls that pull you back. You become open-minded, and you release your burdens of anger. In sports, you engage with different people having different characters. Hence you have to be open-minded to be able to cope in the venture. Sports boost your social life making you fit naturally in any group of people.

  1. Boosted Self Confidence

Sports equip you with new skills such as cognition and discipline which you learn through persevering. As you keep engaging in sports, you build your stamina which gives you confidence by instilling a sense of achievement. Team playing gives you confidence knowing that your association is with winners. By this, you get high self-esteem which builds your public image hence acquiring good mental health.

  1. Improved leadership traits

When children start participating in sports at a tender age, their leadership skills get nurtured. It is at this tender age that most life disciplines get instilled in the kid. When the kids train and play, they do it to win. Losing becomes a challenge they have to overcome at all costs. Thus, it is by this that they can handle any challenge in life that comes their way. Also, associating with people from different cultures gives them a chance to view life differently and hence treat everyone with equality. Even as the child grows old, his mind remains sane not to do things that negate the common good for the people.

9 Surprising Health Benefits of Playing Basketball

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Basketball is a popular sport across the world. It is much more loved because it can be played as a casual game on the local court or a competitive sport. It also offers a great way to workout requires the use of your whole body. It is a fast-paced game that involves running and jumping which is a great way to exercise. Basketball is the perfect choice if you want a sport that to keep you healthy and fit as it comes with many health benefits. Below are the top 9 health benefits of basketball.

  1. Promotes Cardiovascular Health

Playing basketball is significant for your heart health because as you keep running and jumping your heart rate increases. When you want to make sure your heart is healthy it also helps in building endurance which is necessary. Additionally, it also helps to lower risks of heart disease and stroke later in your life.

  1. Burns Calories

Do you want to reduce some weight? Play basketball. All the running, jumping and lateral movements, give you an aerobic workout which eventually will help you burn calories. After playing basketball for an hour, a person weighing 165 pounds is expected to burn around 600 calories while a person weighing 250 pounds is supposed to burn almost 900 calories.

  1. Builds Bone Strength

The physical requirements of this fantastic sport help in building and improving bone strength. Any activity a lot of lateral movements results in the formation of new bone tissues and eventually leading to stronger bones. When playing basketball, both the bones and muscles in your body become stronger as it is an activity involving pushing and tugging of muscles against bone.

  1. Boosts The Immune System

Similar to playing other sports basketball also helps in reducing stress. When stress is reduced, you will have more energy to do other tasks. Also, it helps to prevent depression by making you more social. Your immune system gets a boost as well when stress is lowered.

  1. Provides Strength Training

You get an excellent full body workout by playing basketball. This helps to develop you lean, neck, lower back, traps, deltoids and core muscles. It also helps to make your legs more muscular, and movements such as dribbling and shooting help strengthen your wrist flexors, arms and hand muscles.

  1. Boosts Mental Development

Regardless of basketball being a game that requires physical skills, it is also a mind game that requires a lot of creativity. You are required to have a lot of focus so that you can quickly and accurately process the correct action on the court and make effective decisions with the ball. It also requires dedication and more training so that you can observe you, teammates and opponents, constantly and jump to a quick conclusion based on their actions.

  1. Develops Better Coordination And Motor Skills

Hand-eye coordination is required when playing basketball as well as full body coordination. When you are more used to play this sport, you will develop these skills. Rebounding missed shots gives the training develop full body coordination while dribbling gives you practice for hand-eye coordination.

  1. Develops Self-Discipline And Concentration

There are rules to be followed while playing basketball which is similar to other sports. When you break these rule, it can lead to punishments or penalties for you or even your team. This way, you will learn self-discipline that is required as it encourages you to be more fair and competitive at the same time. Your mind also becomes more focused and alert.

  1. Improves Awareness Of Space And Body

Basketball is a game that demands spatial awareness. You need to master your position to play defense effectively or make that perfect shop. When you have a knowledge of the body and space you know exactly where you are required to be when your opponent or teammate makes a shot or passes the ball. When you develop good spatial awareness, it helps to improve your balance.


With the numerous benefits of playing basketball, it is the most significant reason for you to pick a ball and begin shooting some hoops. You can play the game with friends or alone depending on what you choose as eventually, you will get a great workout. By including this sport in your fitness routine, you are assured to get a mentally and physically fit and active for many years.

10 benefits of sports for students

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“Work without play makes Jack a dull boy” is a saying that has been used to encourage kids to take part in sports. But sports are not meant for kindergarten kids only. There are different sports activities that all students can participate in as well. As a student, participating in sports is one way of taking your body to do exercises. According to medical specialists, sports are of great benefits in improving your health. It has been proved that participating in sports helps to improve your mental health in different ways. In this article, we discuss the top 10 benefits of playing sports to students.

1. Reduced Level of Anxiety and Depression

Education is full of disappointments that are likely to cause depression in students. As a result, there are different ways students will use in order to relieve themselves from anxiety and depression. Mostly, they find a solution in taking drugs and medical pills. But these are harmful ways to get you out of stress conditions. If you want a want to relieve stress is a better way, participate in sports. Taking part in sports reduces the level of stress hormones and enhances the release of endorphins. Endorphin works to reduce stress and keeps away any depression development signs.

2. Improved Mind Concentration

If you suffer from loss of mental concentration in classrooms, playing sports is one of the best ways to solve this problem. Some sports activities that have been proved to be of great help include a mix of aerobic and muscle-strengthening games. The activities help to keep your mind sharp and as a result, you are able to exercise critical thinking and practice good judgment techniques. As a result, your academic performance is going to improve. Consider participating in such activities at least 5 times a week and experience the difference.

3. Improved Personal Moods

As discussed earlier, playing sports acts as a way of relieving stress and therefore giving you a good mood swing. It triggers the brain to release hormones that make you feel happy and relaxed. As an advice, consider participating in team sports in your school or college. This helps you to be engaged with a more satisfying and challenging sports activity, and as a result, you are able to improve your mental fitness. Team sports also give you a chance to connect with the society and friends.

4. Boosts Confidence and Self-esteem

Confidence and self-esteem are an important part of every student. Participating in sports is a calling to set individual and team goals. Your goals will vary from winning the game, having a score, being the best player, making a good trail or having fun at the field. When we are able to accomplish these goals, we boost our self-confidence in all that we do. Having confidence in you improves your self-worth and esteem.

5. A Good Way to Socialize

Engaging in team sports gives you an opportunity to interact with other students and the society at large. It gives you a chance to meet old friends and have a chance to meet new people in your life. Remember that, socialization is one of the best means to relieve stress. There are multiple team sports that you can be engaged with from volleyball, football, hockey, soccer, among others. Despite being a way to improve your mental health, socialization is also the best way to have fun.

6. Helps To Get Better Sleep

After a day full of classroom activities, you may experience difficulties getting asleep. However, spending a time in sports is one way to improve your sleep as a student. It helps you feel tired and worn-out, and for this reason, it is more likely that you will fall asleep faster. However, it is good to ensure that you do not get engaged with sports too close to sleep hours. If you experience difficulties getting asleep, consider playing your favorite sport today and experience the difference. Having a good sleep improves your mental health, and keeps you in a good mood all day through.

7. Respect for Others

One way to improve on your mental thoughts on how you see other students at school is to play sports. It is also through sport that you will learn how to respect those above us. Sports help to create a sense of authority exists in our mind. Respecting the authority and other students reduces the chances of getting your life in trouble at school. Disrespect can end you in the disciplinary department, a situation that can keep your mental health at risk. Being on good terms with other people and the authority gives you peace of mind.

8. Improved body Fitness and Shape

Keeping your physical fitness right saves you the shame that would face you when you are in bad body shapes. This keeps you out of stress and as a result of improving your mental health. When you are not ashamed of your appearance, you will be able to concentrate on your studies. In return, you will get good academic results.

9. Teamwork

Through sports, students are able to learn about the importance of teamwork not only in the field but also in their classrooms, families and their communities as well. They learn how to respect effort made by other students and the teachers for the success of their school.

10. Proper Time Management

Sports take much of the students’ time doing practices. To balance both class work and sports activities, students will have to learn how to do time management. As a student, playing sports helps you decide when to do your class assignments and still attend different sports activities.

In conclusion, playing sports is not only good for students’ physical health but also good for improving their mental health. There is a variety of sports that you can find satisfaction in as a student. Participate in playing sports today, for a chance to improve your mental health, as well as academic results.

Reasons Why Playing Sports is Important

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Playing sports is not only fun but can also become a source of rewarding lifetime careers. Sporting has immense health benefits to players and contributes to their personal development. Playing sports also benefits communities by promoting unity, generation of employment, entertainment, and infrastructural development. Playing sports has trickle-down effects that benefit both those who are directly and indirectly involved.

1.Enhances Self-Esteem and Confidence

Playing sports provides an opportunity for you to see the results of your hard work. The manifestation of success builds confidence in your ability making your self-esteem levels to rise. You become motivated from within and can put more effort to succeed where you previously experienced hardships. You get a sense of accomplishment and self-confidence which increases your happiness levels.

2.Sports Make Workouts More Enjoyable

Playing sports makes workouts more enjoyable. Unlike going to the gym where one has to be psyched up and maintain a high level of discipline, playing is more fun and enjoyable. You compete against others, and since everyone wants to emerge a winner, you end up expending more effort than you would in the gym. Further, playing sports provides one with more room to invoke their creativity

3.Promotes Teamwork

Playing sports helps you appreciate the importance of teamwork. Individuals work independently, but their efforts are collective to the success of the team. Through sports, you get to appreciate the effort of other people since you all have a common objective. You also get to appreciate how individual differences are an asset to the welfare of the team.

4.Weight Management

Playing sports helps one manage their weight, promote cardiovascular health, and improves muscle strength. Improved muscle health is vital for an enhanced metabolism thus help in weight management. Playing sports helps you burn more calories and stay in good shape. Playing sports promotes healthy feeding on whole meals to fuel the body thus help avoid junk foods which predisposes one to obesity.

5.Healthy Socializing

Sportsmen and women are less likely to engage in irresponsible behavior such as drug abuse, crime, prostitution, and smoking. Playing sports helps female layers avoid unwanted pregnancies and the resultant risk of death while procuring abortions. Sports help develop friendships that are founded on safe, healthy, and enjoyable associations. For instance, playing sports can help children discover their talents while it can help adults to live healthy lifestyles. Playing sports helps people who have scarce resources to make friendships that last beyond sporting activities.

6.Contribution to Academic Success

Sports personalities have a stellar performance in school due to high levels of discipline and proper time management. As a result, such students have low dropout rates and have a better chance of realizing their dreams in life. Sports personalities are driven by the urge to be on top of everything that they do including education, thus work harder than students who do not take part in sports.

7.Building Character Values

Playing sports helps in imparting character values such as honesty, fair play, and teamwork. Learning to respect others and following rules is useful in making one earn respect from other people. Winning or losing teaches people about the importance of humility while competing teaches people the importance of self-respect, builds mental strength, confidence and stress management. Besides, one can learn to be a leader by being in charge of their team. Additionally, playing sports helps create role models. Successful sports personalities inspire a lot of people that they too can become the best at what they are doing and that it pays to work hard.

8.Entertainment and Community Building

Playing sports helps create close friendships and keeps the community entertained. Sporting activities are used to promote cohesion among communities and entertainment. For instance, arranging tournaments among hostile communities help reduce tension. Watching sports allows one to take a break from the busy working schedule and be entertained by watching skilled sports persons display their talents. Playing sports brings people from all walks of life together and has created many of the closest friendships in my life.

9.Infrastructural Development and Creation of Employment

Tournaments like Olympics, FIFA World Cup, and other Continental Games attract massive investments in infrastructural development which create many job opportunities during the construction and management of stadia. Sportsmen and women gain full-time professional jobs from their talents. Sports help create employment for a variety of people including coaches, club managers, and agents.