6 Tips for Maintaining Your Health as a Fighter

Participating in any type of martial art or other activity involving fighting requires you to stay as healthy as possible. There are many factors that can affect health. Here are six tips for maintaining your health as a fighter.

1. Determine What Supplements You Need

Everyone has different health needs. Some people may need extra support if they aren’t getting the proper nutrients needed because of poor eating habits. Whether you need to take vitamins, probiotic supplements, or something else, you should work with your doctor and any necessary specialists to determine what medications and supplements you need to maintain your health and quality of life.

2. Prioritize Self Care

Maintaining your health doesn’t only refer to your physical health. You need to take care of your mental health and emotional wellbeing as well. Mental and physical health can greatly affect each other. For example, if you’re feeling burned out, you’re less likely to give a sparring match your all and if you’re injured you may feel despondent. Look for ways to improve your mindfulness, such as meditation, and allow yourself to take time to relax and unwind.

3. Don’t Overexert Yourself

While staying in shape and learning the movements you need for a fight are both important, you should also try not to overexert yourself. Overexertion can lead to higher risks of injury due to exhaustion and overworking your muscles and joints. It can also cause your body and your immune system to become rundown, increasing your risk of contracting an illness. You should incorporate rest days into your routine, as well as a variety of low-impact, high-intensity and moderate exercises.

4. Get Injuries Treated As Soon As Possible

Injuries happen, and that’s expected. However, you should make sure you’re aware of common injuries you may experience and what to do about them so you can react quickly. You should understand what kinds of injuries can be treated at home and which ones will require treatment by a medical professional or a trip to the emergency room. Above all, never leave an injury untreated, no matter how minor. Doing so can cause an injury to worsen over time, which can result in severe consequences. Always begin treatment as soon as possible.

5. Always Warm Up And Cool Down

Never exercise or participate in a sparring match or fight without warming up beforehand and cooling down afterward. Warming up and cooling down will help you protect your muscles, bones and connective tissues, particularly at the joints. Doing so will greatly minimize your risk of injury during physical activity and will also lessen the soreness you may feel after working your muscles. Typically, a warmup will consist of slow, low-impact versions of movements you plan to use in your routine, as well as dynamic stretches. A cooldown should consist of movement that will help return your heart rate to normal, such as gentle stretches or light jogging.

6. Make Sure You Eat a Healthy Diet

One of the easiest ways to maintain your health is to ensure you eat a healthy diet. Try to make sure you eat balanced meals, with plenty of protein, carbohydrates, healthy fats and a variety of fruits and vegetables according to healthy eating through the CDC. Avoid too many processed foods. Drink plenty of water every day. If you’re not sure whether your current diet is as healthy as it could be, you can always talk to a nutritionist or dietician. He or she can help you make beneficial changes to your diet.

Even if you feel healthy, make sure you see your doctor regularly, typically annually, to assess your health. If you’re fighting regularly, you should also talk to nutritionists, trainers, and physical therapists, as well as be capable of maintaining certain aspects of your health on your own.


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