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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

Get moving to help manage PTSD

Research has found that those with PTSD are at higher risk for cardiovascular disease; for some, exercise might be a great addition to other types of treatment.

The physical and emotional stress associated with post-traumatic stress disorder (PTSD) can raise your blood pressure and cholesterol and increase body mass index, all of which are risk factors for heart disease. Veterans suffering from PTSD are more than twice as likely to die from a heart attack than those without PTSD. While the exact relationship between PTSD and heart disease is not fully understood, we know that regular exercise can help prevent heart disease and other risk factors, which could be helpful for those with PTSD. Some types of exercise can be effective in reducing psychological symptoms associated with PTSD and also can play a role in reducing unhealthy behaviors such as smoking, being overweight, and physical inactivity—sometimes byproducts of trying to cope. If you think that exercise might help you or a loved one cope with PTSD, speak with your healthcare provider to assess how much and what kind of exercise is best!

Strength training for children and teens

Resistance training has become popular among children and teens. When performed in a safe, structured environment, this type of exercise can be very beneficial for improving their health and athletic performance.

At some point or another, your child or teen might pick up those dumbbells you have lying around the house. They’ve seen you lift weights as part of your regular exercise routine and decided they want to get stronger too. But you might wonder if strength training is safe for your kids.

Lifting the size weights you use might be too much for kids and teens, but in general strength training (also referred to as resistance training) can be a safe and healthy way to improve muscular fitness for children and teens, starting as early as seven or eight years old, when their coordination skills have developed enough. The goal should be improving muscular fitness while having fun and learning effective training methods.

As a parent you need to make sure your kids are supervised and receiving age-appropriate and skilled instructions in order to reduce the risk of injury. With proper technique and safe practices, strength training is not dangerous for growing bodies. However, light weights, exercise bands, or your child’s own body weight should be used to build his or her strength. Currently, there are no specific guidelines for exactly how much lifting they should do. However, according to the American College of Sports Medicine (ACSM) one to three sets of six to 15 repetitions, two to three times per week is considered reasonable.

Resistance training is not the same as bodybuilding, weightlifting, or powerlifting, which are associated with competition, high intensity, and maximum weights. The American Academy of Pediatrics and ACSM are opposed to children using these methods or the use of "one-rep-max" (a method sometimes used to assess strength) due to the increased risk for injury.

While a medical examination is not mandatory, it is recommended for children who want to begin a strength-training program. And remember that strength training is something you can do with your children. Family fitness is a great way to keep you and your child healthy and active while you spend quality time together.

Defining “heat illness”

HPRC Fitness Arena: Environment, Total Force Fitness
At some point, you’ll be required to perform in a hot environment, whether it’s on a mission or for the PRT. When you do, be on the lookout for signs and symptoms of progressing heat illness.

Heat illness is a hot topic for the military. Did you know there is a spectrum of conditions that fall under the term “heat illness,” some more severe than others? HPRC has great resources on how to prepare for exposure to hot environments and how to prevent heat illness. Read HPRC’s Answer to “What IS heat illness?” for more about what heat illness is and how to identify the signs that you might be developing more serious conditions.

Natural Medicines Comprehensive Database App

Healthcare provider app to get answers and data on natural medicines at any time.

Healthcare providers can search for safety and effectiveness ratings for commercially available dietary supplement products, potential interactions between drugs and natural medicines, and other effectiveness ratings for natural medicines used for health conditions. The Natural Medicines Comprehensive Database (NMCD) App is available for iPhone, iPad, iPod Touch, and Android. Use your .mil email address to open an account with NMCD. See more information here. And watch for the Warfighter version coming soon!

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Can You Hear Me? An Introduction to Hearing Loss Prevention

HPRC Fitness Arena: Environment, Total Force Fitness
An CDC educational webinar covers the causes of noise- and music-related hearing loss and how to prevent it.

On September 11, join an online webinar, Can You Hear Me? An Introduction to Hearing Loss Prevention, sponsored by the CDC, to discuss the primary causes of hearing loss, and learn how to prevent it. This educational event is free; however, there are a limited number of open lines, so log in early.

Lack of exercise is just as bad as smoking

It’s no news that smoking is bad for your health, even deadly. But a new study found that lack of exercise can be just as fatal.

A new study published in the Lancet reports that one in 10 premature deaths worldwide is related to lack of exercise, equal to 5.3 million deaths in 2008. It seems as though inactivity has become as deadly as tobacco. More specifically, researchers estimated that lack of exercise causes about 6% of heart disease, 7% of Type 2 diabetes, and 10% of colon and breast cancers worldwide. To put this in perspective, the failure to spend 15-30 minutes a day doing activities such as brisk walking could shorten your life span by three to five years. Lack of physical activity is certainly a global epidemic, but it is also highly preventable. Check out HPRC's resources on how to get you and your family physically active.

Taking time to readjust

Post-deployment life takes time for everyone—not just the returning Warfighter—to adjust to.

Post-deployment life presents challenges on many fronts, including, or particularly, reestablishing relationships. The relationship between children and the returned parent often takes time to rebuild—possibly several months. This amount of time is normal, and an effort should be made to not take it personally. Rather, build positive family bonding through activities like going to the park or playing games, and allow time for the relationship to redevelop.

Consumer Reports on 10 hazards of dietary supplements

The Consumer Reports website recently posted an article outlining the potential dangers of dietary supplement products.

People take dietary supplements for lots of different reasons, and some may take them because they believe they are “natural” and therefore safe. A new article from ConsumerReports.org lists 10 hazards of taking dietary supplement products, pointing out that supplements are not risk-free.

Operation Supplement Safety (OPSS) is about to launch this summer and will answer many of your questions about Dietary Supplements. Watch for HPRC’s announcement coming soon.

Xena: Warrior Princess inspires new body armor

HPRC Fitness Arena: Environment, Total Force Fitness
Congress has directed the Pentagon to develop better-fitting body armor for female soldiers after a decade of women fighting on the front lines.

Although the military does not allow women to take part in direct combat, they routinely face the dangers of war. The Pentagon was recently pressed to develop better-fitting body armor for female soldiers, recognizing that men and women have different body shapes. Women have more curves, shorter torsos, and narrower shoulders than most of their male counterparts. The current male-based body armor creates gaps and additional pressure points that leaves service women vulnerable and reduces their performance (aiming a weapon, entering and exiting vehicles, etc).

Engineers are looking to create plates that conform to the female body, similar to the armor worn by TV’s popular Xena: Warrior Princess. There are some concerns regarding weight and protection, but so far the Army has tested eight sizes, with positive feedback from women Warfighters.

Meditation and TBI

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Traumatic Brain Injury has both physical and mental aspects, and mindfulness practices such as meditation may help, but the jury is still out.

Meditation has been suggested as a possible strategy to benefit those with TBI, but currently there is not enough research on the ability of those affected by TBI to meditate or to benefit from meditation, and the few published studies report different results, so its effectiveness remains unknown. For more information, read HPRC’s Overview, and for an even more in-depth analysis of the research, read our Research Summary on the topic.

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