Author: Dr. Barbara Edwards | Princeton, NJ

As summer winds down and fall sports ramp up, student athletes are lacing up their cleats, strapping on gear, and heading back into practice. But before the games, the drills, and the competition, there’s one important step that every young athlete should take: getting a sports physical.
It might feel like just another form to check off the list, but a sports physical is actually one of the best ways to keep student athletes safe and in the game. Paired with a good injury prevention plan, it can make all the difference in how an athlete performs—and how they feel throughout the season.

Why Every Student Athlete Needs a Sports Physical

A sports physical is different from a regular annual checkup. It’s focused specifically on how well your body can handle the physical demands of sports. Think of it as a head-to-toe look at whether your child is ready to play—safely and confidently.
During the visit, the provider reviews your child’s health history and asks about things like asthma, heart conditions, previous injuries, allergies, or any past surgeries. Then they’ll do a physical exam to check vitals–such as blood pressure and heart rate, examine joints and muscles, and assess flexibility and strength.
Sometimes the visit will uncover something that needs more attention—like lingering pain from a sprain or signs of overtraining. Catching these early can help prevent bigger problems later.

When to Schedule a Sports Physical

Ideally, you should schedule your child’s sports physical about 6 to 8 weeks before their season begins. This gives enough time for any follow-up care if something comes up during the exam. But even if you’re closer to the first day of tryouts, it’s still worth getting in—better late than never.
Many schools and athletic programs require a physical before participation, but even if it’s not mandatory, it’s a smart and proactive way to keep your child healthy.

Common Injuries Young Athletes Face

Student athletes push their bodies hard—sometimes harder than they should. With growing bones, busy school days, and high expectations, it’s no surprise that injuries can happen. Some of the most common include:

• • Sprains and strains (especially ankles and knees)
  • Concussions from falls or contact
  • Shin splints in runners and dancers
  • Overuse injuries like tendinitis or stress fractures
  • Muscle pulls or joint soreness from lack of recovery time

Not all injuries happen in dramatic moments. Many build up over time, especially in kids who specialize in one sport year-round without much rest or variation.

Injury Prevention: Small Habits, Big Results

Preventing injuries isn’t about avoiding sports—it’s about supporting kids so they can play longer, stronger, and with less risk. Here are some key ways to do that:

1. Start With a Good Warm-Up

Jumping straight into drills or games without preparing the body is a setup for injury. A dynamic warm-up (like light jogging, arm circles, or leg swings) gets muscles ready to move. Cooling down afterward with stretching helps, too.

2. Don’t Skip Rest Days

Bodies need time to recover, especially growing ones. Rest isn’t lazy—it’s essential. Without it, muscles and joints don’t repair, and the risk of injury climbs.

3. Encourage Variety

Specializing in one sport too early increases the chance of overuse injuries. Trying different sports throughout the year helps build strength in different areas of the body and prevents burnout.

4. Focus on Form and Technique

Whether it’s the way they run, jump, or lift, using proper form matters. Bad habits lead to strain. Coaches and trainers can help correct mechanics early before they become long-term issues.

5. Fuel and Hydrate

Good nutrition and hydration aren’t just for game day. Kids need balanced meals full of protein, fruits, vegetables, and whole grains to recover and grow. And they should be drinking water all day—not just at practice.

6. Use the Right Gear

Make sure shoes fit well and equipment is in good condition. Helmets, pads, braces—all of it should fit correctly and be sport-specific.

7. Listen to the Body

If your child says something hurts, take it seriously. Playing through pain might seem brave, but it can turn a small issue into something serious. Let them rest, heal, and come back stronger.

It’s About More Than Sports

Participating in sports helps kids develop discipline, resilience, teamwork, and self-confidence. But to truly thrive, they need to be healthy—not just fit. That’s why regular checkups, early intervention, and open conversations about pain and fatigue are so important.
And when an injury does happen, how we respond matters. Support, understanding, and access to the right care can make all the difference in how a young athlete recovers—and how they feel about getting back in the game.

Helping You Support Your Student Athlete

If your child is gearing up for a new season, don’t wait to take care of their health. A simple sports physical is a smart, preventative step—and one that can help them play safer, perform better, and enjoy the sport they love even more.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.

When life gets hectic, it’s easy to put your health on the back burner—especially if you feel fine. But here’s the truth: a lot of serious health problems don’t show any warning signs at first. That’s why regular health screenings matter. They help catch things early, when they’re most treatable—and often before you even notice something’s wrong.
Still, knowing which screenings you actually need (and when) can be confusing. So, let’s make it simple. Here’s a breakdown of what men and women should keep an eye on through every stage of adulthood.

In Your 20s and 30s: Build a Healthy Foundation

You might feel invincible right now—and that’s great. But even in your healthiest years, it’s smart to stay on top of a few basics.
What to check:

• • Get a yearly physical. It’s a chance to track things like weight, blood pressure, and heart rate.
  • Keep an eye on blood pressure—high numbers can sneak up with stress or poor sleep.
  • Cholesterol should be checked if you have a family history of heart disease, or other risk factors.
  • STI testing if you’re sexually active.
  • Don’t forget your mental health—check in with yourself regularly.

For women:

• • Pap smears start at 21, every 3 years (or every 5 if you combine it with an HPV test after 30).
  • Talk to your doctor about breast health, especially if you have a family history of cancer.

For men:

• • Learn how to do testicular self-exams and speak up if something feels off.

In Your 40s: Start Looking a Little Closer

Around 40, things shift. You might start to notice subtle changes—in your energy, your vision, maybe your metabolism. That’s totally normal. It’s also a good time to expand your health checklist.
What to consider:

• • Blood sugar testing to watch for early signs of diabetes.
  • Keep up with cholesterol and blood pressure monitoring.
  • Schedule an eye exam, even if you think your vision is fine.
  • If you’ve got a family history of colon cancer, talk to your doctor about early colon screenings.

For women:

• • You may need to start mammograms now—especially if breast cancer runs in your family.
  • Keep up with Pap and HPV testing.

For men:

• • Start the conversation about prostate health, especially if you’re at higher risk.

In Your 50s and 60s: Stay Ahead of Chronic Conditions

This is when prevention really becomes powerful. You’re still active and engaged—but now it’s about staying that way.
What’s important now:

• • Get your first colonoscopy around age 45 or 50.
  • Keep up with blood pressure, cholesterol, and blood sugar checks.
  • If you’re a former smoker, ask about lung cancer screening.
  • Hearing and vision tests become more useful for safety and comfort.

For women:

• • Keep up with mammograms every 1–2 years.
  • Bone density testing is often recommended after 65, but talk to your provider if you’re at risk earlier.

For men:

• • Ask your doctor if a PSA test for prostate cancer makes sense for you.

In Your 70s and Beyond: Stay Independent and Comfortable

At this stage, it’s all about staying strong, safe, and connected. Your doctor may adjust screening schedules based on your lifestyle, health history, and how you’re feeling day-to-day.
What to focus on:

• • Continue checking blood pressure, cholesterol, and blood sugar, if needed.
  • Ask if it’s time to stop some screenings like colonoscopies, depending on your past results and overall health.
  • Keep up with hearing and vision tests to maintain your independence.
  • Talk openly about memory, balance, and emotional well-being—you don’t have to navigate those changes alone.

Why Screenings Matter—Even When You Feel Fine

It’s easy to think, “I feel good, so I must be healthy.” And hopefully, that’s true! But many conditions don’t show symptoms right away. Screenings help you stay in control—and sometimes they even save lives.
And remember: this isn’t just about numbers or test results. It’s about feeling your best, staying active, and being present for the people and things you love.

Take the Next Step

If it’s been a while since your last checkup, there’s no better time to get back on track. Your doctor can walk you through what you need and tailor it to your personal health story. You don’t have to do it all at once—just start with one small step.
Your future self will thank you.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

Let’s be honest—if you feel healthy, it’s easy to think, “Why bother going to the doctor?” You’re busy, you’ve got a million things going on, and booking a check-up might feel unnecessary. But here’s the truth: your annual physical is one of the most important things you can do for your long-term health—even when you’re feeling perfectly fine.
Think of it as a routine check-up for your body, just like you’d get for your car. You don’t wait for the engine to fail before getting an oil change, right?

1. Catching Problems Early (Even the Silent Ones)

The tricky thing about many health issues is that they don’t always feel like anything at first. Conditions like high blood pressure, high cholesterol, and even early-stage diabetes often have no symptoms. You could be walking around with something quietly brewing—and not even know it.
A quick blood pressure check, bloodwork, or simple screening could reveal something that’s better caught now than later when it’s harder (and more expensive) to treat.

2. Prevention Really Is the Best Medicine

Your annual physical is about staying ahead of the game. Your doctor can talk to you about things like:

• • Your diet and nutrition
  • Sleep habits
  • Stress levels
  • Exercise routines
  • Family history and risks

Even a short conversation might lead to small changes that make a big difference—like getting more sleep, taking a daily walk, or cutting back on sugar. These tweaks can go a long way in preventing future health problems.

3. Building a Relationship with Your Doctor Matters

A big part of your health journey is having someone you trust by your side. Your annual visit is a great way to build a relationship with your doctor so they really get to know you—your history, your habits, your concerns.
That way, if something ever does come up, you won’t be starting from scratch. You’ll already have someone who understands your background and can make the best decisions with you.

4. It’s a Good Time to Check in on Mental Health, Too

Your physical health and mental health are connected. A yearly check-up gives you space to talk about things like stress, anxiety, burnout, or trouble sleeping.
Maybe you’re doing great—but maybe you’re not, and haven’t had the chance (or the right person) to talk to about it. That’s what your doctor is there for. They can offer support, guidance, or next steps that help you feel more like yourself again.

5. Staying on Top of Vaccines and Screenings

Another big reason to go? To stay current with things like:

• • Flu shots (especially in the fall)
  • Cancer screenings (like mammograms or colonoscopies)
  • Blood tests
  • Age-related vaccines (like shingles or tetanus boosters)

Your doctor can look at your age, health history, and risk factors and tell you exactly what you’re due for—and what you can skip.

6. Tracking Your Health Over Time

When you go every year, your doctor creates a kind of health timeline. They can spot trends—like slowly rising blood sugar or weight gain—and help you make adjustments before they turn into something serious.
It’s like checking your credit score regularly—you want to know where you stand and catch changes early.

7. It Can Actually Save You Money

It might sound backwards, but going to the doctor when you’re not sick can save you money in the long run. Why? Because treating a health issue early is almost always less expensive than managing a chronic or serious condition later.
Plus, many insurance plans cover a yearly physical at no cost to you, including basic labs and screenings. So you might as well use the benefit you’re already paying for.

The Bottom Line: A Little Time Now Can Pay Off Big Later

Taking an hour once a year to check in with your doctor is a small commitment that can lead to big health benefits. You’ll walk away with peace of mind, a clearer picture of your health, and a plan to stay on track.
Even if you feel fine, don’t skip it. Think of it as taking care of future you. And let’s be honest—we all deserve that kind of care.
Dr. Barbara R. Edwards is a practicing internist at Penn Medicine Princeton Health and the Academic Director for the Ambulatory Residency Program at the same institution.

When the weather gets colder, a lot of people get ready for colds, the flu, or changes in their mood that happen at this time of year. Your heart is another health issue that needs just as much attention in the winter. Cold weather can put extra strain on the heart and blood vessels, so this is a very important time to pay more attention to heart health, especially for people who already have high blood pressure, heart disease, or diabetes.

How Cold Weather Affects the Heart

Your body reacts right away when you go outside into the cold air. To keep the body warm, blood vessels get smaller, which makes blood pressure go up. This makes the heart work harder to move blood through vessels that are too tight. This extra stress can raise the risk of heart attacks and strokes in people who already have heart problems.
Cold air can also make it harder to breathe, especially for people who already have breathing problems. This combination—narrowed blood vessels and less oxygen getting to the heart—makes the heart pump faster, which puts more stress on the cardiovascular system.

Things You Should Know About Seasonal Risks

Researchers have found that heart attacks and other cardiovascular events are more likely to happen in the winter. Some contributing factors are:
Higher blood pressure: When it’s cold outside, the body tightens arteries to keep heat in, which can cause blood pressure to go up.
Less exercise: Shorter days and icy weather make it less likely that people will exercise outside, which means they are less active overall.
Holiday habits: The holidays often bring more rich foods, more salt, more alcohol, and more stress, all of which can be bad for the heart.
Respiratory illnesses: Flu and other infections that are common in the winter can make the heart work harder, especially in people who already have heart problems.

Who Is Most Likely to Get It?

Cold weather can be bad for everyone, but some groups should be extra careful:
-People who have heart disease or have had a heart attack in the past
-People over 65
-People who have high cholesterol or high blood pressure
-People who smoke
-People who are overweight or have diabetes
If you fit into one of these groups, it’s even more important to take steps to protect yourself during the winter.

Practical Steps to Protect Your Heart in Winter

The good news is that small, thoughtful changes can make a big difference in keeping your heart safe during the winter. Here are some useful things you can do:
Put on layers of clothing: Keeping your body warm can help stop the blood vessels from tightening up when it’s cold. It’s especially important to wear gloves, hats, and scarves because a lot of heat escapes through the hands and feet.
Warm up slowly: If you’re going to work out or shovel snow, give your muscles time to warm up and get used to the activity. It can be bad for the heart to suddenly work hard in cold air.
Stay active inside: If the sidewalks are too icy to walk on, do your workouts, stretches, or go to the gym at home. For heart health, it’s important to keep moving all the time.
Limit your salt intake: Comfort foods and holiday meals are often high in sodium, which can raise blood pressure. Choose meals that are balanced and include lean protein, vegetables, and whole grains.
Take care of your stress: The holiday rush and seasonal stress can be very hard on your heart. Meditation, deep breathing, or even short walks are some ways to keep stress in check.
Stay aware of alcohol consumption: A warm drink might sound good, but too much alcohol can raise blood pressure and put stress on the heart. It’s best to be moderate.
Don’t skip your medications: The cold months and your busy schedule shouldn’t get in the way of your treatment plan. Take your medications as directed and see your doctor as scheduled.
Be aware of the warning signs: You should never ignore chest pain, shortness of breath, dizziness, or unusual tiredness. Get medical help right away if you see these signs.

What Preventive Care Does

Preventive care is a big part of keeping your heart healthy all year long, in addition to making changes to your lifestyle. Regular checkups, blood pressure tests, and cholesterol checks can help find problems early on, before they become emergencies. Winter is a great time to make appointments, go over your medications, and talk about your heart health goals for the coming year.

Last Thoughts

Cold weather doesn’t always mean a higher risk of heart problems, but it does mean you need to be more aware and take care of yourself. You can help your heart through the winter by dressing warmly, staying active, eating mindfully, and putting your health first.
Dr. Barbara R. Edwards, a practicing internist at Penn Medicine Princeton Health, has over two decades of expertise in healthcare. As the Academic Director for the Ambulatory Residency Program, she is dedicated to fostering comprehensive, patient-centered care.

As the crisp air settles in and the days get shorter, it’s hard to ignore that cold and flu season is here. From crowded buses to packed grocery stores, public spaces can be a minefield for germs. With all of us navigating through these spaces, it’s only a matter of time before we cross paths with someone who’s fighting off a cold—or worse, the flu.
But don’t worry! There’s plenty you can do to protect yourself. Here are some practical and easy ways to avoid cold and flu germs in public spaces this season.

Keep Your Hands Clean—No Matter What

You’ve heard it a million times: wash your hands. But seriously—it’s the easiest, most effective way to keep germs at bay. Public spaces like stores, trains, or office buildings are full of surfaces you touch without thinking about it. Think about all the things you touch without even noticing—elevator buttons, door handles, and even ATM screens. All of these surfaces can carry cold and flu viruses, so it’s important to wash your hands regularly, especially after touching shared surfaces.
Carry hand sanitizer with you when you can’t get to a sink. Look for one that’s at least 60% alcohol, and use it often—after shopping, before eating, or even after touching your phone (which is another germ magnet).

Don’t Touch Your Face

It sounds simple, but how many times have you found yourself rubbing your eyes or touching your nose while out in public? Every time you touch your face, you’re giving germs a direct pathway into your body. When you’re out and about, try to keep your hands away from your face. If you absolutely need to touch your face (adjusting glasses or scratching an itch), use a clean tissue or a napkin. It’s a small step, but it can make a big difference in preventing infection.

Keep Disinfecting Wipes in Your Bag

Sure, you can’t sanitize every single surface you come in contact with—but you can make it a habit to wipe down high-touch areas when you can. Keep a pack of disinfecting wipes in your bag or car. Use them on things like shopping cart handles, public restroom door handles, or any surface you might be in close contact with. It only takes a few seconds and could help protect you from lingering germs.

Create Some Space Between You and Sick People

You can’t always tell who’s sick, but if you spot someone coughing, sneezing, or generally looking under the weather, it’s best to give them some space. Cold and flu viruses spread through droplets in the air when someone coughs or sneezes, so try to stay at least 6 feet away.
Of course, it’s not always possible to avoid sick people—especially if you’re in a crowded place like a subway. But doing your best to steer clear of potential exposure can go a long way in keeping you healthy.

Boost Your Immune System

Taking care of your body is one of the best defenses against cold and flu germs. When you’re healthy, your immune system is better equipped to fight off any germs you might encounter.
Make sure you’re eating a balanced diet rich in fruits, vegetables, and whole grains. Foods that are high in vitamin C (like oranges and bell peppers) and zinc (found in nuts and seeds) can help strengthen your immune system. Drink plenty of water, stay active, and get enough sleep—your body will thank you by staying strong during flu season.

Wear a Mask When Necessary

While many mask mandates have been lifted, wearing a mask in crowded, poorly ventilated spaces like public transport, airports, or grocery stores can still offer an extra layer of protection. If you’re feeling under the weather or if you know you’ll be in close contact with others, wearing a mask is a simple yet effective way to keep germs from spreading to others—and vice versa.
Even if you’re healthy, a mask can help protect you from airborne germs. It’s an easy step that can give you extra peace of mind while you’re out in public.

Be Mindful of Crowded Spaces

The more people there are in one place, the more likely it is that someone has a cold or flu. If you can, try to avoid peak hours when stores, restaurants, or public transportation are at their busiest. Go to the grocery store early in the morning or late in the evening when there’s less of a crowd. When it comes to public transportation, try to travel during non-peak hours to reduce your exposure.
It’s all about minimizing your time in high-risk environments. If you don’t need to be in a crowded area, it’s better to stay home or go when fewer people are around.

Stay Hydrated and Active

When your body is properly hydrated and moving regularly, it’s better equipped to fight off germs. Drink plenty of water throughout the day. Hydration helps your body flush out toxins and keeps your immune system functioning optimally.
Exercise also helps boost your immune system. Whether it’s a brisk walk in the park or a short yoga session at home, staying active helps keep your body strong and better able to fend off illness.

Get Your Flu Shot

Getting a flu shot is one of the best ways to protect yourself during flu season. While it’s not a guarantee you won’t get sick, the flu shot can greatly reduce your risk of getting the flu—and if you do catch it, the symptoms are often less severe. Plus, by getting vaccinated, you’re helping protect those around you who might be at higher risk, such as older adults and young children.

Stay Smart and Stay Healthy

Cold and flu season doesn’t have to mean you’re destined for a few days of misery. By following these practical tips, you can significantly reduce your chances of getting sick while navigating public spaces. Whether it’s keeping your hands clean, boosting your immune system, or wearing a mask when needed, these small actions can help you stay healthy all season long.
Dr. Barbara R. Edwards is an experienced Penn Medicine Princeton Health internist who has practiced medicine for over 25 years. She is also the academic director of the Ambulatory Residency Program at Penn Medicine Princeton Health.