We all know that a more active lifestyle can lead to better health. Exercise is just one aspect of well-being, however, along with diet, sleep, and emotional resilience. As athletes of all ages return to fall sports, here are a few reminders from Kinwell clinician Nawaf Alfaouri, DNP.
1. Nutrition is about more than just healthy food
Being more active places more demands on muscles and joints. Meeting your basic <<<nutritional requirements>>> will ensure greater stamina, stronger muscles, and flexible joints. According to Alfaouri, “Nutrients like calcium, vitamin D, and collagen-building amino acids are especially important for athletes because they directly support bone density and tendon integrity. Calcium works in tandem with vitamin D to strengthen the skeletal system, while adequate protein intake—particularly from collagen-rich sources like bone broth or hydrolyzed supplements—can support tendon elasticity and repair. Without these nutrients, young athletes are more vulnerable to stress fractures and joint instability during periods of rapid growth or high-training volume. “Protein requirements are significantly higher for athletes. Depending on the sport and training load, athletes may need 1.2 to 2 grams of protein per kilogram of body weight per day to support muscle repair and adaptation. High-quality protein sources distributed evenly throughout the day—including post-exercise—enhance recovery and reduce muscle breakdown.”
2. Hydration is key to maintaining strength
Water is an often-overlooked performance tool. It is essential to maintaining the strength and elasticity of tendons and ligaments. “Dehydrated tissues are more prone to microtears and chronic strain,” said Alfaouri. “Hydration also supports joint lubrication, thermoregulation, and mental clarity—factors that all influence athletic safety. Pre-hydrating before exercise and consistently replenishing fluids during and after activity are simple but powerful strategies to reduce injury risk and optimize function.”
3. Warming up and stretching is important
An article in Sports Medicine noted the importance of warming up for both physical and mental benefits. Not only can warming up increase blood flow to muscles, but it can help to focus the mind on the activity ahead. “Stretching and warming up remain some of the most evidence-based methods for reducing acute injuries,” noted Alfaouri. “A dynamic warm-up prepares the neuromuscular system and enhances proprioception—our body’s sense of position and movement. Likewise, a proper cool-down with static stretching can help minimize soreness and aid in recovery.” New to stretching? Check out our blog post on some of the <<<best stretches to start with>>>.
4. Don’t skip the cardio
Regardless of the activity, whether a walk around the block or long-distance biking, some cardiovascular fitness is essential. Well-conditioned athletes are more likely to sustain performance over time, recover faster, and experience fewer overuse injuries. “Aerobic capacity supports efficient oxygen delivery to tissues, better lactate clearance, and stronger cardiac resilience,” said Alfaouri. “Even athletes in predominantly strength-based sports benefit from some level of cardio conditioning to improve endurance and prevent early fatigue, which is often when form breaks down and injury risk spikes.”
5. Move your body in ways that work for you
Essentially, there is a <<<right way and a wrong way to move>>>. Repeatedly moving the wrong way can lead to joint damage and injury. “Whether it’s lifting weights, running, or playing tennis, reinforcing correct technique ensures that force is distributed safely across joints and muscles,” said Alfaouri. “Instruction from trained professionals and regular form checks are crucial, especially during adolescence when growth spurts can alter motor patterns.” Athletes often push through pain as a sign of dedication. But ignoring the early signs of overuse—like persistent soreness, reduced performance, or mood changes—can lead to chronic injuries and even burnout. Muscles, tendons, and bones all require downtime to rebuild and adapt. A well-structured rest plan, including rest weeks and off-seasons, keeps the body resilient and the athlete mentally engaged.”
6. Sleep improves your mental and physical strength
Sleep may seem to be the exact opposite of exercise, but it is an <<<essential component of any physical activity>>>. During sleep is when the body and mind rejuvenate, and it plays a key role in physical and mental acuity. “Athletes who sleep less than 7 to 8 hours per night are at increased risk for both physical injury and mental burnout,” notes Alfaouri. “Sleep plays a key role in clearing protein waste from the brain, such as beta-amyloid, which if left unchecked, contributes to cognitive decline. Quality sleep enhances memory consolidation, reaction time, immune strength, and overall mood—making it one of the most accessible forms of performance enhancement.”
Physical and mental health are connected
Physical activity requires the ability to focus and be in the moment. Stress, anxiety, and poor mental health can reduce this important emotional resilience. “Chronic psychological stress leads to elevated cortisol, which interferes with recovery, suppresses immune function, and worsens metabolism,” said Alfaouri. “Learning to manage stress through mindfulness, breathing techniques, and healthy coping strategies is just as important as physical conditioning.”
Kinwell Primary Care focuses on whole-person care
Here at Kinwell, we practice whole-person care, which means that we understand that <<<mental and physical health are connected>>> and should be treated together. If you have any questions related to your physical activity goals, consult with a Kinwell clinician. You can schedule an appointment online or by calling a Kinwell clinic near you.
Nawaf Alfaouri, DNP, ARNP, FNP-BC, is a board-certified family nurse practitioner who provides comprehensive primary and lifestyle medicine to patients ages 2 and up. He is dedicated to delivering inclusive, culturally responsive care that addresses the physical, emotional, and social aspects of health.
