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More than music: Better you, better band

The wellness of our band members is always top of mind. We want to ensure that our members are happy, healthy, and enjoying the marching band experience to its full extent. However, with all the fun that is had at band, we sometimes forget how physically demanding this activity can be until we’ve finished a long parade or until we’ve finished marching a full field show. 

Although our season doesn’t start until January, here are 4 tips that will keep you feeling your best now and when it’s time to step out onto the field.

1. Stay hydrated

Staying hydrated is essential to feeling good. During winter it can be difficult to gauge when you should be drinking water. Did you know that your body’s thirst response can be diminished by up to 40% during the winter? There are a few things you can do to stay hydrated: layer up and stay warm, add water-rich foods into your diet, and keep tabs on how much water you’re drinking.

2. Keep moving

Daily exercise is extremely important in youth. It is recommended that you exercise with 1 hour of moderate-to-vigorous physical activity every day. 

To ensure you’re achieving your physical activity requirements, check to see what your target heart rate should be when exercising. Remember that even a little bit of activity is better than no activity.

3. Rest

Make sure you are getting enough sleep! Getting enough sleep can benefit your physical health, your mental well-being, and your overall quality of life. The Public Health Agency of Canada recommends that people ages 5 – 13 get 9 – 11 hours of sleep every night, and people ages 14 – 17 get 8 – 10 hours of sleep every night.

4. Replenish

While many think physical activity is the key to staying in shape/living a healthy lifestyle, a proper diet is equally important in this goal. Take time to understand what your personal eating habits are, asking yourself “What am I doing great and where can I improve?”.

To better understand what your diet should consist of, reference Canada’s Food Guide for more information.


Winter Hydration: Can You Get Dehydrated in Cold Weather

Target Heart Rates Chart

Are Canadians Getting Enough Sleep Infographic

Canada’s Food Guide

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