NFHS Voice: Lights Signal Thanks, Hope
April 24, 2020
By Karissa Niehoff
NFHS Executive Director
The closing of schools and the cancelling of spring activities is a disappointing end to high school for this year’s senior class. However, there is still reason for optimism.
We anticipate that senior athletes and activity participants in the class of 2020 will move on to the highest of leadership roles in their chosen professions in the years to come.
Prior to this year, these seniors have accrued the general benefits of high school sports and other activity programs in which students learn self-discipline, build self-confidence and develop skills for practical situations – teamwork, fair play and hard work. Not to mention that many have higher grade-point averages, better attendance records and are set for a higher success rate in their chosen careers.
Seniors in this year’s class, however, will be among the toughest graduates ever as their lives have been the bookends to two of the worst tragedies in our nation’s history. Born sometime during the 2001-02 school year, which began with the horrific events of September 11, 2001, these resilient 2020 graduates had an abrupt ending to their high school days with the ongoing national health crisis.
Understanding their disappointment of not getting to compete this spring, people from coast to coast are expressing their support for these high school students.
With an idea apparently born in Texas, further developed in Colorado and supported by many others during the past several weeks, lights at high school stadiums throughout the country have been brightening the night-time skies. The #BeALight hashtag accompanies post after post of schools participating in this recognition of seniors who are missing their final season of high school sports or performing arts.
In some cases, the lights come on at 8:20 (20:20 in military time) and glow for 20 minutes, 20 seconds – a connection to the 2020 spring season at hand. Currently, 38 states have officially cancelled spring sports and activities due to the COVID-19 pandemic, and it is likely more will follow.
Among the traditional spring sports of track & field, baseball, softball, lacrosse, tennis and golf, almost three million girls and boys will be affected by this shutdown, including upward of one million seniors.
These lights have been turned on to say thanks to those seniors and to let them know they will be missed. Their contributions to high school activity programs will be remembered forever, and the benefits they received will guide them throughout their chosen careers.
Electric bills notwithstanding, perhaps these lights can burn for 20 minutes every night until the games return later this year. The lights signify hope – a hope that these lights will burn again this fall to showcase high school sports and performing arts.
While the timing of the return of high school sports and activities will rest with each state high school association in consultation with local governments and state health officials, the positive impact on communities nationwide will be tremendous. Once all the critical medical precautions have been addressed, high school sports and performing arts could take center stage once again. Although it is still too early to forecast the return of high school sports, its impact could be extraordinary.
With the loss of many non-school and club sport opportunities due to financial issues, high school sports and performing arts could fill an even larger void in the lives of our nation’s youth. And we look forward to that time ahead when student-athletes are on the field and fans are in the stands. Be safe. Stay healthy.
Dr. Karissa L. Niehoff is in her second year as executive director of the National Federation of State High School Associations (NFHS) in Indianapolis, Indiana. She is the first female to head the national leadership organization for high school athletics and performing arts activities and the sixth full-time executive director of the NFHS, which celebrated its 100th year of service during the 2018-19 school year. She previously was executive director of the Connecticut Association of Schools-Connecticut Interscholastic Athletic Conference for seven years.
Adjust Your Workout When Gym Isn't Option
April 6, 2020
Henry Ford Health System
Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone.
Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible.
As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer.
“Anxiety over the current situation can add to a lack of motivation to work out,” says Brianna Gauna, an athletic trainer for Henry Ford Health System. “But just remember how beneficial it is to move your body, even if it is just around the house.”
How a Routine Change Affects Your Body
If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages.
“Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as you give your body a break.”
On the other hand, if you usually work out a few times throughout the week and suddenly stop, the results may cause negative effects. You may experience:
- Increased resting heart rate
- Less energy
- Change in mood or emotions
- Loss of sleep
How to Work Out at Home
Being stuck at home is not an excuse to skip a daily workout. Everyone works out a little differently, and there are plenty of options for you to stay active and try out new forms of exercise.
“Whether you are used to strength training or cardio, think about what your fitness goals are and choose activities based on what you’d like to achieve,” says Gauna.
Here are some ideas to keep you and your family active:
1. Yoga. Practicing yoga requires a great deal of muscle strength and balance. It is best for a full body workout. Look to YouTube or free apps on your phone for beginner workout videos that you can follow along.
2. HIIT workouts. These workouts are best for getting your heart pumping and increasing your stamina. Try choosing four exercises from the following list. (Search YouTube or Google for examples if you are not sure what each of these entails.) Do one exercise at a time for 30 seconds and then give yourself 20 seconds of rest before moving on to the next exercise. After you get through one rotation of those exercises, repeat three more times.
- Squats
- Push-ups
- Lunges
- Burpees
- Mountain climbers
- Glute bridges
3. Running or walking. Many apps allow you to track your run on a map, so you can plan out your route in your own neighborhood. This allows you to adjust how far you run or how much time you have for a run. A brisk walk through the neighborhood also works.
4. Biking. Biking is a great low-impact workout that works to engage and tone leg muscles. (Remember to wear a helmet!)
5. Team sports. If you are looking for something to engage you and your family, team sports are the way to go. Kick a soccer ball around, try to race through an obstacle course while dribbling a basketball or take turns throwing a football. If you don’t have the equipment, try playing keep-away with a stuffed animal or set up a relay race.
Exercise by Age and Fitness Level
The younger you are, chances are you have a faster metabolism. If you can’t get to a gym, think about how active you usually are and gauge the length of your workout from there.
If you are using this time to get started on your fitness journey, use these recommendations as a starting point:
Ages 7-17: 1-2 hours. Athletes that are used to going to weekly practices may find that two-hour workouts are more suitable.
Ages 18-30: About an hour. Look for times throughout the day that you can squeeze in workouts. Maybe you do yoga in the morning, a HIIT workout in the afternoon and a walk after dinner.
Ages 31-49: About a half hour. If you have children or a pet, you may find that you are already spending more time being active than this!
Ages 50 and up: At least 10-15 minutes. Gauge this based on your own abilities. You may live a more active lifestyle that allows you to be very active throughout the day. If you find yourself struggling to meet this mark, consider a walk during the day or stretches in the morning.
Once you get a regular fitness routine in place, work your way up to longer or more intense workouts to keep yourself challenged.
Making Your Own Equipment
If you have a treadmill, stationary bike or elliptical machine at home, now is the time to clear off the laundry it may have been collecting. If you don’t have access to weights or other gym equipment, though, that doesn’t mean you have to miss out on a quality workout. Look for things around your house that you can use in their place – get creative!
- Bags of beans, rice or pet food as added weight for squats or lunges
- Old books/textbooks as dumbbells
- A chair for triceps dips, calf raises or for stability during yoga
- Stairs to run sprints or to help you stretch out leg muscles
When your day-to-day routine is shaken up, do what you can to create normalcy in your life. If you find you have more free time throughout the day, take that time to get moving – even if it’s running up and down the stairs or going for a walk around the block.
“Don’t worry about feeling silly for switching up your routine,” adds Gauna. “Whether that’s using a random object for added weight during a workout or trying to remember how to ride a bike again on your street, think about yourself and your fitness goals first. Don’t let thoughts of what other people think of you get in the way of you reaching your goals!”
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
PHOTOS: (Clockwise from left) MHSAA Student Advisory Council members Abigail Pheiffer of Novi, Lydia Davenport of Ithaca and Trevin Phillips of Caro will be working to stay in shape while staying home these next many weeks.