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  • Congratulations, you’ve survived a summer of drum corps! An entire summer of rehearsing, performing, and traveling around the country has undoubtedly caused you to feel and look different than you did before. Now that you’re at home again and ready to dive back into real life (we’re counting down the days until audition camps begin!), here are ways you can focus on improving your overall health in the coming months.

    Stay active

    Going from 12+ hours per day on your feet to spending all day as a couch potato isn’t a healthy choice. Aim to spend at least 150 minutes every week being active! Dancing, swimming, walking, yoga, hiking, biking, lifting…plan to participate in physical activities that you love, and don’t forget to spend time on your dynamic warm-ups!

    Eat Well

    Now that you’re not eating out of a food truck everyday, you might be wondering, “What should I eat?” Aim to enjoy at least 5 servings per day of fruits and vegetables, plenty of lean proteins (poultry, fish, beans, legumes) and whole grains (whole wheat bread and pasta, brown rice, popcorn). Stay hydrated with lots of water, milk, or 100% fruit juice. Enjoy treats like candy and soda occasionally, but focus on fueling your body with plenty of nutritious choices!

    Drum Corps means eating a LOT of food to compensate for the amount of physical activity required. On top of that, meal times on the road can be rushed (especially during EPL!). Once you are home, your body no longer needs as much fuel as it did while on the road. It is important to listen to your body and its individual needs. Eat distraction-free; put your phone down and turn off the TV. Enjoy meals and snacks when you are hungry, take adequate time to enjoy your food, and stop eating when you feel full.

    Get yourself into a routine

    While it can be tempting to just lay around the house, snoozing and snacking whenever you feel like it, the quickest way to acclimate to real life again is to settle into a routine. Consistency is key: try to wake up around the same time every day, eat meals at consistent times, and fall asleep at a reasonable hour. Aim for a minimum of 8 hours of sleep per night, every night!

    Take care of any lingering issues

    Aches and soreness are almost synonymous with the activity, and it’s possible that you may be “feeling it” for several days after returning home. However, if you’re still experiencing sharp pains, lingering injuries, or illness that doesn’t clear up post-tour, you should make an appointment to be evaluated by your primary care provider or other medical professional.

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