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
Acupuncture is an ancient form of Chinese medicine. Thin needles are inserted into the skin at points of the body that are thought to regulate the body's flow of energy (also known as qi or chi). It often is used for common health concerns such as headaches and migraines, carpal tunnel syndrome, and back, joint, and chronic pain. For more in-depth information, read HPRC’s InfoReveal on acupuncture for pain management.
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, a30-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.”
Injury prevention is the key to optimizing soldier-athlete performance, which is why Fort Benning deployed Musculoskeletal Action Teams (MATs) to their 194th Armored Brigade and their 198th Infantry Brigade as part of a two-year pilot study. The MATs consist of physical therapists, physical therapy technicians, athletic trainers, and strength-conditioning coaches. MATs have three main principles: injury prevention, precision PRT, and human performance optimization. The MATs offer basic trainees injury screenings, early treatment of minor injuries, and instruction on proper training technique. Trainees are also given guidance on correct footwear, management skills, and strategies to prevent common exercise mistakes that may lead to injury, as well as briefings on subjects like nutrition and preventative exercises.
The aim of this study is to educate soldier athletes. By learning to manage your own health and fitness, you’re more prepared to complete your mission safely. The goal: You and your fellow soldier athletes should have less need for medical treatment facilities because you’ll be equipped with your own preventative strategies, which you can use throughout your career. This study is also being conducted at Fort Ill, OK, Fort Lee, VA, and Fort Leonard, MO. The study will wrap up in April 2013, at which time the researchers will evaluate the results.
The National Center for Telehealth and Technology just released an app called “Provider Resilience,” which aims to help healthcare providers by giving them tools to assess their own burnout, compassion fatigue, and secondary traumatic stress—conditions common among caregivers. The app also provides inspirational stories, comics to remind users to take breaks, and inspirational videos from Warfighters sharing stories of how they were helped. Providers can even track their own information over time—for example, the app tracks the user’s last day off and recommends taking at least one day of leave every 60 days (and color coordinates the responses over time accordingly). And as long as the user secures the phone, no one else can access the results.
Energy drinks have been in the news lately, mostly due to media reporting on a group (doctors, researchers, scientists, and politicians) writing to the Food and Drug Administration (FDA) to express concern over the use of these drinks by adolescents. Much of the concern has to do with the amounts of caffeine in these drinks, among other issues. Energy drinks also may contain large amounts of other stimulants, including guarana, yohimbe, yerba mate, kola nut, methylsynephrine, Citrus aurantium (Bitter Orange), and Ma Huang (ephedra). Although listing the total amount of caffeine on the label would help, consumers should be aware that there are often other stimulants in energy drinks.
The American Academy of Pediatrics has written several articles over the last year about the potential risks associated with the adolescent population using energy drinks. One very recent article outlines the harmful effects of energy drinks on adolescents, including increased heart rate, high blood pressure, anxiety, digestive problems, sleep disturbances, and dehydration. The withdrawal effects after habitually consuming energy drinks is also an issue, as it can lead to headaches and attention problems. Also, the ingestion of energy drinks by adolescents who take prescription drugs for Attention Deficit Hyperactivity Disorder (ADHD) or who have eating disorders or diabetes is another topic of concern.
The amount of caffeine contained in energy drinks is not regulated, as the FDA does not regulate caffeine in foods or beverages, except that the maximum concentration for caffeine in cola beverages is 71 mg per 12 oz. The amount of caffeine in energy drinks ranges from 50 to more than 500 mg per can or bottle. The American Academy of Pediatrics recommends that children and teens drink no more than 100 mg of caffeine per day. To put that in perspective, an eight-ounce cup of coffee typically contains about 100 mg of caffeine (or more), and the most popular caffeine-containing sodas contain around 30 to 55 mg in a 12 oz. can. Not knowing how much caffeine and other stimulants are contained in energy drinks is a potential health threat.
Furthermore, the caffeine and other stimulants contained in the energy drinks, when combined with alcohol, can mask the symptoms of alcohol intoxication, potentially leading to risky behavior. The American Academy of Pediatrics advises parents and doctors to talk to children about the dangers of mixing alcohol and energy drinks, and the Centers for Disease Control and Prevention has a fact sheet on the potential risks.
Parents, educators, and healthcare professionals need to focus on educating adolescents about potential problems associated with consuming these high-stimulant products. Companies are heavily marketing their products by featuring athletic superstars, which causes children and adolescents to confuse energy drinks with sports drinks. Generally speaking, adolescents don’t need energy drinks, and they should be made aware of the potential dangers. It’s definitely a case of “buyer beware.”
Visit HPRC’s Operation Supplement Safety (OPSS) to access resources on the informed use of dietary supplements.
Relaxation, meditation, imagery, and redirection strategies (such as distraction) may be helpful at reducing pain. These mind-body techniques can help you consciously relax your body, slow your breathing, reduce your blood pressure, and improve your sense of well-being. These techniques can also help you shift your focus to other things besides your pain. For more in-depth information, read HPRC’s InfoReveal on “Mind-body strategies for pain.”
Warfighters and family members looking to track their food choices now can use the United States Department of Agriculture’s Agricultural Research Service (USDA-ARS) National Nutrient Database for Standard Reference (called The Standard Reference or SR). This nutrient data is widely used and has been incorporated into many smart phone “apps” and interactive websites. Of particular interest is the USDA’s SuperTracker, where users can customize their dietary plan and physical activity. For more information, read how to access this nutritional data.
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.
Almost every Warfighter experiences pain at some point in his or her military career, but for many it can be a long or even chronic experience. Sometimes the treatment of pain is relatively straightforward, but at other times it needs a holistic treatment plan. And it’s no longer just a question of taking a pill. The DoD and VHA are exploring a range of alternative treatments for pain, including biofeedback, acupuncture, and various mind-body strategies that have been shown to be promising. HPRC’s new Pain Management section gives you an introduction to a variety of strategies you can do by yourself or with your doctor, and it points you to information and tools to help you understand and deal with your pain.
Army researchers have developed a special method of meal delivery for U-2 pilots on long flight missions, which can sometimes last up to 12 hours. Pressurized suits and bulky equipment limit pilot movement and prevent them from opening their helmet visors—so feeding themselves until now has been impossible. Chefs and nutritionists in Natick, MA, teamed up to create meals that meet a pilot’s calorie and nutrition needs. The meals are turned into a consistency similar to baby food and delivered to the pilot by way of a metallic tube about the size of a tube of toothpaste. The containers fit into a port on the pilot’s helmet in a way that doesn’t interfere with the suit’s pressure. Watch this video to see these tube meals in action!
What are the favorites among pilots? Caffeinated chocolate pudding and chicken-à-la-king are the most popular. Other meals include beef stroganoff, key lime pie, applesauce, and sloppy joe.