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At this time of year there are always lots of colds drifting around. Here are some top tips to help athletes to stay healthy.
(for 'athlete' read any keen orienteer and use the ideas that could apply to you)
Training strategies
Keep a training diary
Have a recovery day every week
Alternate hard and easy loads
Start training with a low load and vary load to allow for stress of work etc
Recovery strategies
Fuel and fluid strategies
Active recovery--jogs, warm-down, stretching
Physical therapy--massage, acupuncture
Hydro-therapy--hot/cold contrasts,. Spas
Minimising Risk of Illness
Immune system suppressed for up to 24 hours after hard training, so avoid sick people and crowds (e.g. bus, cinema) as far as possible at these times.
Wash hands regularly (keep fingers away from mouth, eyes, nose)
Maintain good oral hygiene
NEVER share drink/water bottles
Avoid sharing spas/saunas
Maintain good personal hygiene
Obtain adequate quantity and quality of sleep
Keep other life stresses to a minimum.
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