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HPRC Fitness Arena: Family & Relationships
Two techniques continue to be found to be effective no matter the age of the learner:
- Spread out your learning. When you need to learn something new, don’t cram it in right before you need it. Instead, distribute it over time in order to learn the most—and it’ll help you remember more of what you learn as time passes. So start ahead of time and diligently work towards your deadline. Then when you need the information, you may be able to remember it.
- Be put to the test! Testing allows you to evaluate your knowledge on a subject. Practice tests help you sharpen your skills through direct questioning or applying knowledge or skills in a similar task. So don’t be afraid to put yourself to the test: Use practice tests, flashcards, and/or practice problems to help yourself learn as much as you can and retain what you learn.
Some beloved techniques, such as highlighting and summarizing, may not be as effective as widely thought. Although this research focused on academic learning environments, the same information may be able to benefit military personnel as they learn new topics and skills throughout their career.
There is no one method that is the best for everyone and every task. In fact, combinations of learning methods have yet to be studied. Ultimately, you should judge these techniques according to your specific learning goals and determine what works best for you.
There are more than 200,000 women in the military today—almost 15% of active duty members. Not surprisingly then, pregnancy in the military has become a hot health topic as more and more women choose to serve. Even though most women should exercise during pregnancy, pregnant women still engage in less physical activity than their non-pregnant counterparts. Being active during pregnancy has a lot of health benefits, including maintaining a healthy weight and reducing risk of gestational diabetes and preeclampsia, stress, operative or assisted deliveries, and labor time. Remember this very important message – Don’t ignore pain or fatigue; listen to your body and consult your healthcare provider if you have concerns!
The U.S. Department of Health and Human Services (HHS) recommends that healthy pregnant women engage in moderate-intensity aerobic exercise at least 150 minutes a week, which comes out to around 20-30 minutes a day. Women who already engage in vigorous-intensity exercise can continue physical activity at this level as long as they remain healthy and check with their healthcare provider about when to adjust activity levels (and what limits they should keep in mind). A healthy fetus is not adversely affected even by vigorous exercise, but be careful that you don’t overdo it. Remember that your body is changing with pregnancy—it may take more effort to do the same exercises you did before you were pregnant, and you may not realize when you’re pushing yourself too hard. Monitor your heart rate and use tools such as the talk test to gauge intensity. The American College of Sports Medicine (ACSM) has adopted the age-based heart rate ranges for pregnant women from the Society of Obstetricians and Gynecologists of Canada.
After giving birth, you may find that the “baby weight” gained during pregnancy is stubbornly hanging around. Excess weight carries a whole host of adverse health risks, so keep moving—even walking for 45 minutes three to four times per week at low to moderate intensity can reduce risk of chronic disease. As with any exercise program, resuming activity after giving birth should be a gradual process (after consulting with your Doctor).
Certain general precautions should be taken with exercise during pregnancy. Avoid contact sports and exercises that increase the risk of falling. Avoid exercises that require stomach-down (supine) positions, with the exception of swimming during pregnancy, which doesn’t place stress on your joints like other forms of exercise do. Regular exercise before you get pregnant can help you prepare for the physical changes that occur during pregnancy and keep you ready and resilient for your family and your military service.
If you’re pregnant, keep in mind there isn’t any consensus about exercising at altitude, so it’s even more important to know the symptoms of acute mountain sickness (AMS). Take time to acclimatize if you travel to altitudes above 2500 meters and allow two or three days before exercising moderately. Wait for complete acclimatization before engaging in heavy exercise.
First and foremost, however, if you become pregnant, consult with your healthcare provider before starting or continuing any exercise routine. Also, each service branch has its own policies regarding pre- and post-natal exercise ().
Getting enough exercise is important to everyone’s mental and physical health in order to achieve optimal performance. Active-duty Warfighters usually get enough exercise in the course of their mission, but for the rest of us in the sphere of the military—family members, desk warriors, and the like—it can take more effort, so sometimes it’s helpful to review.
The Physical Activity Guidelines for Americans recommend that:
Aerobic exercise: For health benefits, adults should do at least 2.5 hours (or 150 minutes) a week of moderate-intensity exercise, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity exercise.
- For the greatest health benefits, adults should do aerobic exercise of moderate intensity for five hours, or 300 minutes, weekly, or 2.5 hours or 150 minutes of vigorous-intensity aerobic exercise, or an equivalent combination of both.
- Do aerobic activity for at least 10 minutes at a time, preferably spread throughout the week.
- Don’t know how to gauge your exercise intensity? Check out ACSM’s video on aerobic intensity or the description from the Centers for Disease Control and Prevention (CDC). Examples of moderate-intensity activities include walking at three miles an hour, water aerobics, biking less than 10 mph, and gardening; vigorous-intensity activities include jogging or running, swimming laps, singles tennis, biking more than 10 mph, jumping rope, and hiking. Another method for determining exercise intensity is to keep track of your heart rate; use this explanation from CDC for how to determine your target heart rate for various activity levels.
- A general guideline for time spent exercising is that two minutes of moderate-intensity activity is equal to one minute of vigorous-intensity activity.
- For exercise ideas, check out ACSM’s video on types of aerobic exercise and/or HPRC’s Performance Strategies on Rebuilding Cardiovascular Fitness.
Strength training: Do muscle-strengthening exercises (resistance of moderate or high intensity) that involve all major muscle groups at least twice a week.
- For muscle strengthening, try doing 8–12 repetitions for each type of exercise. Do at least one set, but try for two or three sets for more benefits, at least twice a week!
- Be sure to work out your major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms.
- For some muscle strengthening ideas, check out ACSM’s handout on basic strength-training exercises to do with just your bodyweight or their video of some basic moves you can do at home. Or try ACE’s step-by-step workouts for a total body workout, a 30-minute lunch workout, total body conditioning for parents, and many more. Also, check out HPRC’s Performance Strategies on improving your Muscle Strength as well as your Core Strength!
Finally, remember to stretch after your workouts. For some basic ideas on stretching, check out ACSM’s pictorial sheet, their video on stretching basics, or HPRC’s Performance Strategies to “Improve your flexibility.”
Do you see physical education classes decreasing in your children’s schools compared to the PE you had when you were younger? Do you want to help your children be active and eat healthier, but you don’t know where to start? Tell your children’s school about the American Council on Exercise (ACE) program called Operation Fit Kids, which consists of two curricula for educators (free to download after completing a survey): one for 3rd to 5th graders and another for 6th to 8th graders. They provide seven lessons with lesson plans, worksheets, and activities a group can do to learn and practice being healthy. After all, practice makes perfect!
If you are interested in additional tips for promoting family fitness, check out HPRC’s Family domain for more ideas. And for even more exercises to try with your family, visit ACE’s online Exercise Library.
Make family fitness a fun affair with tips, games, goal trackers, and incentives from USAF FitFamily! Families can use the website’s resources to set family fitness goals and then track progress. And check out the recipes and activity ideas that can add a little fun to getting healthy—you can even submit photos. To begin, watch FitFamily’s online video, which describes the different resources available on the website. It also provides information on activities that are available at local Air Force installations, such as community resources, outdoor adventures, and family activities.
Interested in more family fitness information? Visit HPRC’s Family & Relationships domain for more resources.
Hearing is usually one of those abilities we take for granted—until we lose it. Make sure your children know the importance of hearing, and help them by encouraging healthy hearing habits. Just like helping them make healthy food choices or exercise, you can help your kids learn healthy hearing habits. The Department of Defense has a Hearing Center of Excellence that does research and provides educational information on the importance of hearing for optimal performance. Last month they wrote a blog on nurturing healthy hearing habits in your children that offers the following three tips:
- Talk to children about the importance of protecting their hearing in their everyday lives. Awareness of noise pollution is the first step towards a lifetime of healthy hearing.
- Make it fun. HCE has links to online tools such as an interactive sound ruler, games, and videos. (The Centers for Disease Control and Prevention also has a fun “Noise Meter.”)
- Make it a family affair; discuss how you deal with noise and demonstrate what you do to protect your own hearing, such as turning down the sound on video games and MP3 players. Your children will follow your example.
If you instill good hearing habits in your children now, they will be ready as adults to cope with the kinds of noise pollution that have been leading to hearing loss among Warfighters.
Preparing federal and state tax returns can be a time-consuming and aggravating task. Good news: There’s help out there! Most military bases offer free tax advice for Warfighters and their families through the Volunteer Income Tax Assistance Program, with certified volunteers trained by the IRS to know military-specific tax issues. Also, if you are eligible, Military OneSource offers federal and up to three state returns online free.
If you are deployed, you and your spouse may quality for a tax return deadline extension up to 180 days after you return from theater. For more helpful tips—including acceptable deductibles on out-of-pocket moving, travel, and uniform costs—visit the IRS and DoD YouTube video resources.
We all know that falling in love with your significant other is a key feature of a romantic relationship—but did you know liking goes hand in hand with loving? The results of numerous studies found that those who both love and like their significant other are more likely to be happier and have more stable long-term relationships. Without both, couples are more likely to be dissatisfied or dissolve the relationship. Couples who both like and love each other are also more likely to assure each other of their feelings, be open with each other, and share tasks together—all behaviors that maintain happy relationships. Liking as well as loving your partner is the most fundamental characteristic of a good relationship.
For more information on how to enhance your relationship, check out HPRC’s Family and Relationships domain.
Military servicewomen are exempt from physical fitness tests for a minimum of six months after giving birth. For many, though, this may not be enough time to get back to pre-pregnancy fitness levels. To date, studies have found that after pregnancy many active-duty women had slower run times, were not able to do as many push-ups, and had lower overall fitness scores compared to their pre-pregnancy fitness tests. One Air Force study found that sit-ups were the only component of the fitness test that didn’t change after pregnancy, despite increases in abdominal circumference. While exercise is generally recommended for women during pregnancy, there are many reasons why a lot of women stop, decrease, or are unable to do physical training during this time—having a baby is exhausting! Lack of sleep and sleep disturbances, quality and quantity of family support systems, breastfeeding needs, hormonal changes, and the physical stress of childbirth all impact recovery and performance. Getting back into an exercise routine takes time and patience. Discuss any possible restrictions with your doctor before starting. Begin slowly and at lower intensities until you feel stronger. Brisk walking, especially with your baby, is good exercise and good bonding time.
Everyone experiences anger—it’s normal. It’s also normal that the people you love will make you angry at some point. The trick is figuring out how to manage your anger—an essential skill for yourself and your relationships. Not dealing with anger just makes the situation worse. Afterdeployment.org has handouts on different aspects of Anger and Anger Management to get you started, including Anger Cues and Measuring Anger, Myths About Anger, how to manage anger with Time-Outs, and how to create an Anger Control Plan.