Duke and UNC Experts Share Healthy Tips for March Madness

Rival basketball fans agree: Staying active and eating well can make tournament season more enjoyable.

Mar. 16, 2026 at 5:26pm

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Experts from Duke University and the University of North Carolina, while fierce rivals on the basketball court, agree that staying healthy during March Madness is important. They offer advice on how to exercise while watching games, manage stress, and snack smartly to make the most of the tournament season.

Why it matters

The intense emotions and long hours spent watching basketball during March Madness can take a toll on physical and mental health. These experts provide practical tips to help fans stay active, eat well, and manage stress so they can fully enjoy the excitement of the tournaments.

The details

The experts recommend finding ways to stay active while watching games, such as using a treadmill or exercise bike, doing stretches during commercial breaks, or taking walks during halftime. They caution against getting too caught up in the intensity of close games, which can raise blood pressure and heart rate, and suggest taking breaks if needed. The experts also advise planning healthy snacks in advance to avoid mindless munching on less nutritious options. And they warn against jumping right into strenuous basketball activities after months of inactivity, recommending a gradual return to exercise to avoid injury.

  • The men's and women's NCAA basketball tournaments take place in March and April each year.

The players

Dr. Kelly R. Evenson

A professor in the department of epidemiology at the University of North Carolina's Gillings School of Global Public Health and a Tar Heels fan.

Dr. Michelle Kelsey

An associate professor at Duke University's School of Medicine and a lifelong Blue Devils fan.

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What they’re saying

“We would all agree.”

— Dr. Kelly R. Evenson, Professor, UNC Gillings School of Global Public Health

“That might be some of the only things we agree on.”

— Dr. Michelle Kelsey, Associate Professor, Duke University School of Medicine

The takeaway

Even fierce rivals can find common ground when it comes to promoting healthy habits during the excitement of March Madness. By staying active, managing stress, and making smart snacking choices, fans can fully enjoy the tournament season without compromising their well-being.