Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
HPRC Fitness Arena: Environment
Good eye health is critical to your performance. The National Eye Institute (NEI) recommends maintaining a healthy lifestyle to keep your eyes strong and prevent vision damage. There are ways to help protect your eyesight.
- Get your eyes checked regularly.
- Wear protective eyewear (such as goggles and/or sunglasses).
- Limit staring at your smartphone.
- Avoid “computer eyes.”
- Learn about potential vision problems that can result from traumatic brain injury.
Whether you’re suffering from any eye injuries or conditions, or just have questions, check out the Vision Center of Excellence website for helpful resources. You can find eye-care providers there too.
And download the NEI’s Healthy Vision Month Fact Sheet to learn the 5 steps you can take to protect your vision.
The truth is that the jury’s still out on whether running on a softer surface has less impact on joints and muscles. Some research suggests it might not actually matter, and the forces that impact your lower body on various surfaces such as asphalt, concrete, and grass don’t increase knee pain or injury risk. One explanation is that your body automatically adapts to the surface you’re running on. That means you’ll instinctively strike harder on softer surfaces, and strike softer on harder surfaces. On the other hand, some evidence suggests that running on softer surfaces (such as grass) reduces stress on your muscles and joints.
“But it feels better when I run on soft surfaces,” you might say. That difference in feeling is likely due to the different kinds of muscles, or stabilizers, you use when running on softer surfaces, which creates a sensation of less impact, although the overall impact on your body is the same.
That’s not to say that you shouldn’t run on soft surfaces if it makes you feel better. Feeling better on a run goes a long way. However, softer surfaces such as trails, grass, or sand tend to be more uneven, which can pose a greater risk of strains and sprains.
When it comes to injury prevention and recovery, it’s also important to consider other factors such as wearing the right running shoes. And be sure to increase your running intensity and volume gradually to help avoid injury too.
The Altitude Readiness Management System (ARMS) app’s designed to predict how likely Soldiers are to experience acute mountain sickness and decreased physical performance at various altitudes. Using this new Android app (developed by the U.S Army Research Institute of Environmental Medicine), leaders can plan mountain missions around those likely to be impacted by sickness.
The ARMS app also provides an acclimatization module for planning strategic ascents and rests to minimize sickness. Altitude sickness can cause serious symptoms including nausea, fatigue, headaches, and weakness, affecting health and the mission itself too. While the app can’t prevent illness, it can help minimize the impact of mountain sickness, set appropriate expectations, and improve readiness and performance. The app has been fielded to the U.S. Army Forces Command (FORSCOM) and the U.S. Special Operations Command (SOCOM) only, but it might be available to the public soon.
Mother’s Day is set aside to honor mothers, but for service members who can’t celebrate with their moms or who can’t take time to celebrate being a mom, it can be hard. But still do your best to take time and recognize the special moms in your life.
- Show your appreciation with a handwritten note or ecard. If you’re feeling creative, make a card from scratch—just like you did as a kid—and drop it in the mail.
- Enjoy a physical activity together. Go walking, running, biking, hiking, or do yoga. Maintaining a healthy lifestyle, together or apart, can help you both enjoy Mother’s Day in the future too.
- Nourish your mom with healthy treats or a homemade meal. And consider inviting a mom who doesn’t have family nearby. Good food and conversation can make her day special too.
If you can’t be with your mom, then schedule a time to talk or video chat. Let her know how much you cherish your relationship. And ask any questions you might have wondered about, such as:
- How are we alike or different?
- What did you really think when I joined the military (or married someone in the military)?
- Is it easier being a mother now that your kids are grown?
- What do you hope the next few years will bring for our family?
If you’re feeling some sadness or anxiety, make a point to manage your stress. “Perfect” moms and/or children could evoke stress, even if you love them dearly. Consider mindfulness or other ways to cope, and make the best of this day.
Happy Mother’s Day to all military moms—service members, spouses, and mothers of service members!
Sneezing, runny nose, watery and/or itchy eyes, and fatigue? Both colds and seasonal allergies make you feel miserable, but you can take steps to avoid or at least take the edge off them. To do so, though, you need to understand which is which. The causes are distinctly different: Colds are caused by viruses, which means they’re contagious. Allergies come from sensitivity to “allergens” such as seasonal pollen, and they’re not contagious.
You can avoid colds through hygiene such as washing your hands thoroughly, especially after touching public surfaces such as handrails. You can avoid “sharing” a cold by covering your mouth or nose when you cough or sneeze or simply by staying home when you’re sick.
To avert seasonal allergies, on the other hand, you must avoid the allergens (mostly airborne) that cause your symptoms. Common allergens in spring include grass and tree pollen. It can be a challenge to exercise and enjoy the outdoors if you have allergies, but it’s not impossible. Here are some tips to help you manage your allergies:
- Know and avoid your allergy triggers. If you aren’t sure what you’re allergic to, have tests done by a healthcare specialist to help you narrow it down. Your doctor also might suggest an antihistamine, inhaler, or medication to help prevent flare-ups.
- Check the air quality in your area every day. If the pollen count (app available!) is high, avoid spending too much time outside, mowing the grass, or exercising outdoors.
- If you must be outside during high-pollen/pollutant times, wear a filter mask to keep particles out of your nose and mouth. If you have to go somewhere, keep your car windows shut.
- Shower when you come back indoors to wash pollen off your skin, hair, and eyelashes.
- Rinse out your nose with a saline spray or solution to help wash away allergens after you’ve been outside.
Many service members exposed to bomb blasts in the field walk away unscathed—or so it would seem. However, there could be some damage they’re not “seeing.”
High-pressure shockwaves from explosive blasts can cause serious eye trauma. In fact, up to 10% of all blast survivors experience significant eye injuries from projectiles thrown into their eyes, eye perforations caused by the high-pressure blast waves, or effects on the eyes associated with traumatic brain injury (TBI). If you were exposed to a blast while in the field but weren’t otherwise injured, don’t wait to set up an appointment with your eye doctor. Prompt medical attention could prevent permanent injury.
Most eye injuries are preventable if you wear protective eyewear on-duty and off-duty. There are many options to choose from the Department of Defense’s (DoD) approved Authorized Protective Eyewear List (APEL). Your vision is extremely important! For more information on protecting your eyesight, visit the Vision Center of Excellence.
Winter isn’t over yet, so here’s a reminder: You can get dehydrated in cold weather. And it isn’t always easy to hydrate, especially when you’re on a mission. If you’re active outside for less than 2 hours, it isn’t likely to be a problem. But if you’re out in the cold for hours or even days for a field deployment, the combination of heavy clothing and high-intensity exercise can lead to sweating, which contributes to dehydration.
You might not even feel as thirsty in cold weather as in the heat, because your cold-weather body chemistry could affect your brain’s ability to tell you when you need liquid. Cold weather also tends to move body fluids from your extremities to your core, increasing your urine output and adding to dehydration.
So when you’re in a cold climate, don’t rely on thirst to tell you when you need to drink. Drink often and before you’re thirsty. One way to determine your hydration status is to check the color and volume of your urine. (Snow makes a good test spot.) Dark, scanty urine indicates dehydration. Ideally, urine should be light yellow.
Water and sports drinks are the best fluids to maintain hydration, even in cold weather conditions. Carbonated and caffeinated beverages (including energy drinks) have a dehydrating effect because they increase urine flow. Also avoid consuming alcohol in cold weather. It might make you feel warm initially, but it can reduce your body’s ability to retain heat.
Enjoy exercising in the cold weather, but be sure to keep your water bottle in tow.
Is it safe to exercise when you’re sick? Those who have strict workout schedules aren’t likely to let the sniffles get in the way of their physical fitness. Exercise benefits include better weight control, improved mood, more energy, and healthier sleep. What’s more, just 30 minutes of regular exercise 5 times each week can improve your heart health and boost your immune system too.
Moderately exercising while you’re sick can be safe and, in certain cases, might actually improve symptoms such as congestion and low-energy. First, you need to determine “how sick is sick.” You can figure this out by using the “neck rule.” If you have symptoms above the neck—including sore throat, nasal congestion, sneezing, or watery eyes—then moderate workouts can continue. If your symptoms are below the neck—including cough, fever, fatigue, or body aches—then rest until the symptoms are gone. You can also use your temperature to determine whether exercising is okay. If you have a temperature of 101°F or higher, moderate or vigorous exercise isn’t safe due to risks of heat-related illnesses and dehydration.
Ultimately, the decision to exercise when you’re sick is up to you. If you’re too weak and fatigued to get out of bed, exercising might not be the best choice. If you have symptoms of a cold and your temperature is below 101°F, light to moderate exercise could be good for you. Make sure to see a doctor if your symptoms don’t improve or get worse.
Using your military Pro Mask or other commercial mask device as a method of respiratory muscle training (RMT) isn’t going to prepare you for higher elevations. Increasing the strength of your respiratory muscles which help you breathe—your diaphragm and the muscles between your ribs—will improve aerobic fitness, especially for long-duration tasks.
RMT can be achieved through whole-body aerobic exercise, upper-body strength conditioning, and some commercial RMT devices. Studies show that RMT slightly improves performance in those who are already aerobically fit (e.g., military personnel). It offers somewhat more benefit for those less fit or with chronic conditions.
Your Pro Mask was made to protect your lungs, eyes, and face from chemical and biological agents, radioactive particles, and battlefield contaminants. It doesn’t create enough airflow resistance to help improve aerobic capacity. In addition, it wasn’t designed as exercise equipment. There is no scientific evidence that suggests using commercial masks at normal altitudes will improve your performance at high altitudes. Read more about the U.S. Army Research Institute of Environmental Medicine’s (USARIEM) review of Pro Masks and commercial products for exercise training. Check out HPRC’s take on using high-altitude masks and improving work performance at higher elevations.
Training on the treadmill and “overground” running are not the same. If you’ve experienced treadmill running and find yourself more tired afterwards than you would on an outdoor run, you’re not alone. It seems athletes actually run slower on a treadmill than their normal pace outside, yet they perceive treadmill running as being more exhausting. In other words, even though it feels more difficult, treadmill running is usually less intense and less physically challenging than running outdoors.
If you’re training for an outdoor race, ideally you should run most of your training miles outside. However, running indoors can be helpful if you’re recovering from an injury since running on a treadmill is easier on your joints than running outside on concrete or even grass. When you want or need to run indoors on a treadmill, set the incline at 1–2% to increase your exertion level to more closely replicate your outdoor runs.
If you decide to run outside during a cold spell, take a look at our article with tips for staying safe in cold weather and the many resources on cold environments where you can find more ways to keep warm and hydrated even in frigid weather. Remember: Whether you stay in or venture out, any exercise is better than none!