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6 ways to “spring performance forward”

HPRC Fitness Arena: Mind Body, Total Force Fitness
Learn 6 ways you can spring your performance forward as you adjust your clocks 1 hour ahead.

“Spring forward” isn’t just for your clocks! It’s the perfect time to ramp up and renew your health and wellness habits and practices, so you can perform your very best. Make sure to turn your clocks one hour ahead on Sunday, March 12, to mark the start of Daylight Saving Time for much of the continental U.S. Although you lose an hour of sleep, here are 6 ways to leverage the longer periods of daylight and spring your “performance” forward.

  • Reset your sleep habits. Adjust your bedtime gradually in 15-minute increments each day leading up to the time change. For example, if your bedtime is 10 p.m., try going to sleep earlier the week before so that you can handle the time change when it arrives. And take naps to help make up for any sleep debt. If you’re not fully adjusted when Sunday arrives, remember that it’s okay to use naps to adapt to your new schedule.
  • Make the most of mornings. The impact of the hour of sleep you lose will be temporary, but you can plan carefully to minimize its effects. The good news is you’ll be waking up to brighter skies, which can help you feel more alert and awake. Try to start your day with a few minutes of mindfulness meditation or yoga. Or simply set intentions for how you’ll approach your day.
  • Change up your exercise routine. You adapted your exercise routine for the winter, and now is a good time to switch things up. Take a look at your current routine. Are there different activities you can try to test the boundaries of your physical fitness and improve your strength, endurance, and skill?
  • Head outside. The warmer temperatures and longer days mean more opportunities to connect with nature. Exercising outdoors can calm your nervous system, help you recover from stressful events, and improve your overall well-being.
  • Reevaluate goals. Your mind loves clear markers in time, such as adjusting the clock forward, to signal new starts. Review the goals and resolutions you set for yourself at the start of the year and use the after action review (AAR) process to conduct a quarterly assessment. Adjust or set new goals accordingly.
  • Spring clean. Mess causes stress. Refresh and renew your home, but don’t stop at the ceiling fans and baseboards. Clean out your pantry and refrigerator and make space for new spring vegetables and fruits to boost your diet. Toss or donate unused items and clothing to unclutter your physical environment too.

Maintain optimal performance and make the transition smoother with these tips. For more information on sleep and performance, visit HPRC’s Sleep Optimization page.

Making light of darker days

HPRC Fitness Arena: Mind Body, Total Force Fitness
You don’t have to let the cooler weather and darker days get you down.

It’s almost time to turn the clock back, and for some people, this time of year signals darker days ahead. Shorter days and less exposure to light are no longer thought to directly cause increases in depressive disorders. However, you might still observe noticeable shifts in your mood, behavior, motivation, and even your diet and physical activity routines during this time of year. The increasing darkness and downshift in temperature don’t have to mean the same for your well-being. If falling back is a time you dread, try these tips to create light in the darker days:

  • Take care of yourself. Remember that optimal performance requires recovery. Autumn is the perfect opportunity to take time for yourself. Bank some sleep before you have to run around or travel for the holidays. Get in a few extra workouts so you can savor a piece of pie at Thanksgiving dinner without the side of guilt. Rest now so that you can be resilient later.
  • Set new SMART goals. You don’t have to wait until the New Year to set resolutions. This is a great time of year to assess the goals you want to work toward in the coming year and begin establishing daily habits early, long before the ball drops in Times Square. Doing an azimuth check now can help to keep you on track through the busy holiday season and reignite a sense of purpose.
  • Perspective matters. Some of the reasons why you might feel sluggish and unmotivated during of the change in season are a proxy of your expectations: You think you’re supposed to feel that way, and so you do. Try shifting your lens. Are there things you can look forward to in the winter? Maybe you want to dig into that book you’ve put aside? Break out your snowboard and plan a trip? Focusing on what you’re anticipating rather than what you dread can make a world of difference.

Fall and winter don’t have to become the seasons of your discontent. The grass will be greener when things warm up again, but make sure you take advantage of now to enhance your well-being.

Prepare to “fall back” gently

HPRC Fitness Arena: Environment, Total Force Fitness
Daylight Savings Time changes to Standard Time the first weekend in November! Be ready with a plan to stay fit despite darker mornings and evenings.

Getting an extra hour of sleep is a dream come true for many of us. For others, the end of Daylight Savings Time means an extra hour on the town or time to catch up on a to-do list. No matter how you choose to spend your extra hour, the amount of sunlight typically decreases over the following weeks, depending on where you are in the world. The change in daylight may influence your outdoors activities, so take this time to make a plan for how to remain active in the upcoming “dark days” of Standard Time.

Plan ahead for outdoor activities in the dark:

  • If you jog or hike outdoors in the morning or evening hours, wear reflective or light-colored clothing to be easily visible.
  • Plan your route ahead of time and let someone know when and where you will be exercising.
  • Have a cell phone handy in case of emergencies.
  • Be vigilant. A head-mounted flashlight can help you see holes and debris in your path to avoid sprains and injuries. Also beware of animals that might spook as you pass them in the dark.
  • If you must wear earphones, only use one ear bud.
  • Bring a buddy or pet!

Plan fun activities indoors:

  • Move your exercise routine indoors. Whether in the gym or at home, there are plenty of ways to stay active. Try High Intensity Tactical Training (HITT) for a vigorous workout. Or take this time to give yoga a try or deepen your practice.
  • Plan activities that get the entire family involved. Even if you don’t have a gaming console, you can try dancing, hula hoop, or a jump-rope contest. HPRC has more family fitness ideas you can try.
  • Finally, think about how much sleep you usually get. Do you get the recommended seven to eight hours every night? This extra hour might be the jumpstart you need to begin prioritizing sleep. For more information on sleep tips, check out HPRC’s Sleep Optimization section.
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