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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: Total Force Fitness

Financial readiness—Your pre-deployment checklist

Pre-deployment checklists should include your personal finances. Financial readiness means one less thing for you and those back home to worry about.

Pre-deployment can mean a number of things to a Warfighter, from intense training or drills to saying farewell to family and friends. Preparation for deployment can be over months or at a moment’s notice with little or no time to settle your affairs. It’s important to have a checklist and contact list ready to use prior to your departure so you’re ready, whatever the scenario.

Having your personal finances in order should be a high priority. Options for being ready might include contacting a financial advisor, setting up automatic deposits and withdrawals, creating a monthly budget, checking into over-withdrawal options, adding a close friend or family member to your account to act in your absence, and reviewing your financial information and account numbers with a responsible person. Once all your financial ducks are in a row, your finances will be easy to maintain.

Your checklist should also include items such as legal documents, personal property review, auto and home insurance and maintenance, medical information, and international phone coverage.

For more information, check out DoD’s Military Deployment Guide. Finally, be knowledgeable of your rights through the Servicemember Civil Relief Act (SCRA).

Warfighter Sports Program

Disabled Sports USA provides a sports program for disabled service members who enjoy participating in sports. The Warfighter Sports Program provides over 150 events all across the U.S. for Warfighters and their guests.

Attention, all disabled service members and veterans! Staying active helps with recovery by rebuilding strength and endurance—and in so many other ways, as well. A positive mindset and a supportive community are as important as fitness, and getting involved sports such as snowboarding, cycling, wheelchair basketball, and others can build both physical fitness and mental resilience. Consider checking out the Warfighter Sports Program developed by Disabled Sports USA. It offers more than 30 winter and summer adaptive sports in more than 150 events nationwide. Instruction, equipment, and transportation are provided to Warfighters and their guests. Become a part of the team and find the events happening in your area today!

Has your sunscreen expired?

HPRC Fitness Arena: Environment, Total Force Fitness
Using sunscreen is important for protecting your skin against harmful UVA and UVB rays. But for best results, make sure your sunscreen has not expired.

Your sunscreen has an expiration date—have you checked it lately? It’s meant to last up to about three years; after that, the active ingredients start to deteriorate, making it less effective and leaving you vulnerable to sunburn and sun damage. Ideally, you should be using your sunscreen often enough that a bottle doesn’t last through the summer. If that’s not the case, check the bottle you’re currently using—if it’s old, throw it out. If you buy sunscreen that has the expiration printed only on the box or wrapper, write the date somewhere on the bottle itself with a permanent marker. Practice safe sun this summer to keep you and your family healthy and happy!

Are you Ready54?

Learn about the Air National Guard’s new resiliency resource for Airmen and their families.

The Air National Guard has launched a new resiliency resource—Ready54—designed for Airmen and their families. The website provides centralized information about the ANG, resiliency resources, and help finding the closest Wing Director of Psychological Health, Chaplain, or Family Readiness Program Coordinator. You can also submit ideas for articles and videos. Why “Ready54”? The Air National Guard motto is “Always Ready, Always There,” and the program provides resources for all 54 states and territories.

For more information on mental resilience browse through HPRC’s Mind Tactics and Total Force Fitness domains.

New website supports Air Force moms-to-be

The Air Force recently launched a new website for the moms-to-be in their ranks.


The Air Force recently launched a new website to support pregnant Airmen: Pregnancy A to Z. It provides information from real parents and physicians through videos that provide tips for the first trimester all the way through to delivery and post-partum. Check out the exercise library too—keeping fit while you’re pregnant is essential for a healthy pregnancy and an easy recovery. And the site isn’t just for moms. Dads-to-be will find helpful information as well.

For more information, check out HPRC’s website for military-specific pregnancy resources, exercising when you are pregnant, and getting fit after giving birth.

Lyme disease: a “tick-ing” time bomb

HPRC Fitness Arena: Environment, Total Force Fitness
If you plan on spending some time in the woods, whether it’s doing a PRT training run or taking a hike, consider taking some measure to protect against Lyme disease.

Lyme disease is a serious concern for those who spend a lot of time in heavily wooded areas and a especially for the DoD. It’s common in the United States and around the world and is caught from the bite of two different species of ticks—the deer tick and the western blacklegged tick.

After spending time in wooded or grassy areas, check yourself all over, including your back (enlist a friend or a mirror to help). The early removal of a tick that’s attached to you is key in preventing Lyme, since the tick must be attached for 24-48 hours in order to transmit the bacteria that cause this disease. Ohio State University conducted a study using different tick-removal tools and concluded that all three tools were effective—and confirmed that early removal is more important than the type of tool that is used. The Centers for Disease Control provides easy-to-follow tips on tick removal using just tweezers.

If you know you’ve been bitten by a tick, or begin to notice symptoms such as a bullseye rash (an early sign of Lyme infection) at a bite location, fatigue, chills, fever, muscle aches, or swollen lymph nodes, you should to see your doctor. Blood tests can be used to confirm whether the symptoms are from Lyme disease. If left untreated, more severe symptoms can occur, such as loss of muscle tone in the face (called Bell’s palsy), severe or shooting pain, and heart palpitations. A typical successful treatment includes a course of antibiotics, but there can still be lingering symptoms, called chronic or post-treatment Lyme disease syndrome. When it comes to Lyme disease, the best offense is a good defense. Some tips for prevention:

  1. Wear your military uniform properly. This can help to prevent tick bites since long pants, long sleeves, and pants that are tucked into boots minimize exposed skin.
  2. Use insect repellents such as DEET or Permethrin.
  3. If you are in a wooded area, avoid tall grasses and brush. If this isn’t possible then be sure to follow tips #4–7 below as you are able.
  4. Perform a thorough skin check—especially of the hair and base of the skull at the hairline.
  5. Shower within two hours of being outside. This can help wash off ticks that are still crawling on the skin.
  6. Examine gear and pets for hitchhiking ticks.
  7. If you have access to a dryer, put your clothes in it for an hour on high heat to kill any ticks.

If you are interested in more information on diseases and conditions that are spread by ticks, insects, or other pests, you can visit the Armed Forces Pest Management Board.

Pass the gum please!

HPRC Fitness Arena: Nutrition, Total Force Fitness
If you’ve ever seen xylitol listed as an ingredient on your favorite gum label, it may not be what you think it is. Read about its potential benefits.

Do you know that many kinds of chewing gum—including the gum in MREs—contains a sugar sweetener called “xylitol”? This natural sweetener can be good for your teeth and gums! Xylitol has been found to offer preventive dental benefits, including reduced bacteria and acids that cause cavities and significant decreases in plaque. Most studies have shown that the use of chewing gum or mints with xylitol three to five times a day, especially after eating, result in the greatest benefits. Other sugar-free sweeteners used in gum and mints offer some oral health benefits, but for maximal benefits use products with xylitol. For more information, read this health fact sheet xylitol and how it can protect your teeth. Although chewing gum or mints with xylitol helps reduce cavities, they do not replace the benefits of regular brushing and flossing.

Credit reports: friend or enemy?

Filed under: Credit, Finances, Money
 Money difficulties can be stressful. One of the ways to reduce your stress is to learn about your credit reports and how they can help you.

One of the top personal sources of stress for Warfighters (according to a 2011 DoD survey) is money. Not enough money, not enough savings, or a bad credit history—all contribute to financial stress. For information and ideas on budgeting and saving money, check out this recent HPRC article. Another tool in your financial arsenal is the credit report. But first: What is a credit report?

A credit report is simply a record of your credit history. It includes your name, social security number, home address, credit cards, loans, collections, open amounts (how much you owe), and whether you have paid your bills on time (if late, it shows how late: 31-45 days past due, 46-60 days past due, etc.). In fact, you have more than one credit report; there are three major ones, so you need to pay attention to them all.

It’s important to have good credit reports—they have the information businesses look at to determine if they want to do business with you. This means if you apply for a credit card or loan, (1) are you worthy to get credit; (2) if you qualify, then what would the interest rate be; and (3) for an interest-free credit card or loan, what would the payback period be.

A number of businesses look at your credit reports: credit card companies, banks, mortgage lenders, cell phone companies, and even your insurance company. Employers can look at your credit history as well, but they must ask for your permission first.

It’s important to look at your credit reports for accuracy, especially with identity thefts, and to review the list of open credits that you may no longer use. Open credit is open credit—it can limit you in the long run because creditors know you have open lines of credit to use. The great news is that you can ask for a free credit report every 12 months from each of the three major companies, thanks to the Fair Credit Reporting Act (FCRA). Visit the Federal Trade Commission’s (FTC) website to see how to get your free credit reports.

Exercising on the fly

Waiting for that delayed flight doesn’t have to be a boring and frustrating experience. Instead turn your airport experience into airport exercise.

If you’re going TDY soon and your travel plans include an airport, read on. Don’t just step on to the people movers between concourses and then sit around while you wait. The American College of Sports Medicine (ACSM) wants you to turn your travel experience into an opportunity to get some exercise. ACSM’s “Exercise on the Fly” task force is promoting healthy air travel by getting people to think of airports as fitness centers: Every major airport is climate-controlled, with stairs and long stretches of walking areas. For layovers that last several hours, you might even have time to find a park or gym nearby outside the terminal. The task force is working with airport officials to post signs and other materials that promote walking while you wait. They also hope to publish a list of all physical activity opportunities at about 20 major hub airports in the United States. Remember that every little bit counts, even if it’s just a brisk 10-minute walk between terminals. So next time you head to the airport, be sure to throw a pair of sneakers in your carry-on for a workout on the go.

Think you know everything about cardio (aerobic) exercise?

Cardiovascular (aerobic) exercise is a key component of health-related fitness and should be included in every balanced exercise program. Training results in a stronger, more efficient heart, which is essential to improve fitness and prevent disease.

Reports estimate that one of every four deaths is attributed to heart disease. Cardiorespiratory (aerobic) activities such as jogging, cycling, and swimming directly improve the function of the heart, which decreases the risk of coronary artery disease, high cholesterol, high blood pressure, stroke, and type II diabetes. Aerobic fitness is important enough that all active-duty service members must complete an aerobic fitness assessment, such as a maximal effort timed run, as part of their annual physical fitness test.

To delve a little deeper about the changes your heart, lungs, and blood vessels undergo when you improve your aerobic fitness, read on. One important change that occurs is that your heart’s “stroke volume”—the amount of blood the heart pumps out with each beat—increases. This comes from an increase in your heart’s strength and ability to hold a greater amount of blood. This in turn reduces your heart rate (HR) both at rest and at all levels of exercise. In fact, with consistent training, your resting HR could likely decrease as much as eight to10 beats per minute. That’s about 5 million fewer heartbeats in a year! Simply put, aerobic training means your heart has to do less work to get your job done.

Changes also occur to your blood and blood vessels with aerobic fitness. Your blood vessels increase in diameter and are better able to expand and constrict. This allows blood to move through your blood vessels with less resistance, reducing your blood pressure. And what happens to your blood? The levels of plasma (the liquid portion of the blood), red blood cells, and hemoglobin all increase, which means that your blood can carry more oxygen.

Altogether, the physiological changes mentioned here should make it easy to see why aerobic exercise is so important. If you want to learn more about how to get started improving your cardiorespiratory health through exercise, visit these Performance Strategies from HPRC.

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