Filed under: Exercise
Optimal fueling includes staying well hydrated during exercise. Inadequate fluid intake can lead to dehydration that affects your mental and physical performance.
The first key is staying well hydrated throughout the day. If you start exercising with low fluid intake, you’re already behind. To stay hydrated, drink fluids such as water, 100% juice (diluted), milk or milk alternatives throughout the day. A good rule of thumb is to drink half your body weight in fluid ounces. For example, a 150-lb warrior should drink 75 fluid ounces per day. Foods with high-water content count too! Some examples of high-water-content foods are fruits (especially grapes, watermelon, peaches), vegetables (zucchini, celery, cucumbers, tomatoes), yogurt, sherbet/sorbet, and soup.
Exercise is when you can lose a lot of fluid, especially if your workouts are long, intense, or in heat or humidity. Dehydration—losing just two percent of your body weight—can lead to a decrease in performance. Drink often and drink the appropriate fluid to stay on top of your game. For more information on what to drink and when, see HPRC’s Hydration infosheet.
You may find it challenging to drink enough fluids, but some simple reminders can help. First, keep a water bottle on hand. Just seeing the water bottle is a great reminder to drink more. Also, always drink with meals and snacks. Sick of plain water? Add sliced lemon, lime, mint, cucumber, or fruit to your water. Or add to a water pitcher and keep in your refrigerator.
High-intensity exercise is no longer a new fitness fad, and your children can benefit from this type of exercise too. It’s established as the most efficient way to improve overall fitness. And with this month’s focus on military children’s health, now is the time to teach yours good habits for the future.
This doesn’t mean that you need to take your children to a trainer for high-intensity interval training. What it does mean is that they should be getting the type of exercise or play that makes them breathe hard and gets their heart thumping. Both traditional and high-intensity exercise improve fitness in children and teens. This can be useful if you find your children getting bored doing the same kind of exercise or play all the time.
Remember when encouraging your child or teen to be active to let them find the kinds of activities and play that are most enjoyable for them. If your child is a competitive athlete and/or being trained by a professional, keep an eye out for symptoms of overuse, overtraining, and other injuries. Developing kids can experience the same kinds of injuries as adults. Help your child stay fit and healthy, and keep your family ready and resilient.
You’re watching what you eat. You’re exercising regularly. You’re doing everything right. But for some reason, your weight-loss goal is just out of reach. It seems those “last 10 pounds” are often the hardest ones to shake! Fortunately, with continued effort and persistence, you likely can achieve your weight-loss goals.
If you haven’t done so already, be sure to speak with your healthcare provider or a registered dietitian to make sure the goals you’ve set for yourself are realistic, healthy, and sustainable. After that, it’s time to get to work.
Go back to square one. That is, make sure you’re as careful about what you choose to eat now as when you first started on your weight-loss journey. Sometimes we lapse into old habits over time and start “allowing” unhealthy choices to creep back into our diet patterns. Keeping a food diary will help you keep track of what you’re really eating. And don’t forget to watch your portion sizes.
Be a weekend warrior. Many people find it harder to make healthy choices on the weekend—tailgate parties, family celebrations, and road trips all offer opportunities to “slip.” But eating healthy is a full-time job, so it’s important to plan ahead: Take a low-fat dish that you’ve prepared and choose restaurants where you know you’ll have healthy options available.
Stand up for yourself. Literally. Standing, rather than sitting, can burn as many as 200 to 300 calories per day and can help prevent many types of disease. Find as many opportunities in your day to stand, walk, and move as much as you can. Check out HPRC’s blog about “sitting disease” for more information about the risks of sitting too much.
Shake things up. Varying the type and intensity of your exercise is a great way to challenge yourself and prevent boredom—and can make a big difference toward achieving your goals.
Whatever you do, don’t give up. Achieving and maintaining a healthy weight is important not only in the short term (for your performance as well as your career) but also in the long term, reducing your risk of many diseases including diabetes, heart disease, and certain types of cancer.
It’s officially “holiday season,” and maintaining your fitness can be a challenge. You might find yourself socializing and eating more, with less time (and motivation) to exercise. Get your workout routine into the holiday spirit too—without having to sacrifice a lot of time.
- Take the Guard Your Health Fitmas Challenge! Each day for twelve days, commit to doing one of these exercises.
- Try interval training with this high-intensity workout from the American College of Sports Medicine, which requires little or no equipment.
- Make workouts social by getting your friends and family involved.
Is it safe to exercise when I’m sick? This is a common question, especially from people who have strict workout schedules and aren’t likely to let the sniffles get in the way of their physical fitness. Benefits of exercise include weight control, improved mood, more energy, and better sleep. What’s more, just 30 minutes of regular exercise three or four times per week can boost your immune system and improve overall health, helping to keep those colds at bay.
Moderate exercise while you’re sick can be safe and in certain cases may actually improve symptoms (such as relieving congestion and increasing energy). But first you need to determine “how sick is sick.” You can figure this out by using the “neck rule.” If you have symptoms above the neck—including sore throat, nasal congestion, sneezing, or watery eyes—then moderate workouts can continue. If symptoms are below the neck—including cough, fever, fatigue, or body aches—then rest is in order until the symptoms are gone. You can also use your temperature to determine whether exercising is okay. If you have a temperature of 101°F or higher, moderate or vigorous exercise is not wise because of the risk of heat-related illnesses and dehydration.
Ultimately, the decision to exercise when you’re sick is up to you. If you’re too weak and fatigued to get out of bed, exercising may not be the best thing to do at that time. However, if you have symptoms of a cold and your temperature is below 101°F, light to moderate exercise may be beneficial. You should consider seeing a doctor if your symptoms don’t improve or get worse.
Training on a treadmill versus running outside – is there a difference, besides the scenery? Is one better than the other? These are frequently asked questions in the running world, especially when the weather makes outdoor running a challenge. Researchers provide a short answer: Training on the treadmill and “overground” running are not the same.
If you’ve experienced treadmill running and find yourself more tired afterwards than you would on an outdoor run, you’re not alone. Studies have found that athletes actually run slower on a treadmill than their normal pace outside, although they perceive treadmill running as being more exhausting. In other words, even though it feels more difficult, treadmill running is usually less intense and less physically challenging than running outdoors.
However, running indoors can be helpful if you’re recovering from an injury since running on a treadmill is easier on your joints than running outside on concrete or even grass.
Bottom line up front, you do run differently on a treadmill than you do outside, even if you don’t realize it. If you’re training for an outdoor race, ideally you should run most of your training miles outside. When you want to or need to run indoors on a treadmill, set the incline at 1–2% to increase your exertion level to more closely replicate your outdoor runs.
If you do decide to run outside during a cold spell, take a look at our article with tips for staying safe and the many resources where you can find more ways to keep warm and hydrated even in frigid weather. Remember: Whether you stay in or venture out, any exercise is better than none!
It seems that just about everyone is a runner these days, and it’s an essential part of being a Warfighter. Since 1990, the number of road race finishers in the U.S. has more than quadrupled. Participation in the largest road races has increased 77% in 14 years! More runners means more who need to learn about running injuries. Check how injury savvy you are with the infographic below, courtesy of the Sports Performance and Rehabilitation Department of the Hospital for Special Surgery, educational partners for the New York City Marathon.
Sweating is a normal, healthy response to exercise or to a hot environment—it’s our body’s way of regulating temperature. When sweat evaporates, it takes your body heat with it, which cools you down. But did you know that how soon you start sweating also indicates how fit you are? Fitter folks start sweating sooner, and sweat more, than the folks who are not as fit. It seems a conditioned body recognizes the change in environment (or circumstances) sooner responds more quickly than an unconditioned (less fit) one. While sweat isn’t generally a good indicator of how hard you’re working out, or the intensity of exercise, it may be a sign of how conditioned you are.
Note that, while men generally sweat more than women do, it doesn’t mean that men are more fit than women. Men and women even have the same number of sweat glands, but men’s sweat glands produce more sweat per gland.
So next time you find yourself changing out of a sweat-drenched shirt, be proud! You trained hard for that sweat!
October is Breast Cancer Awareness month; but what’s important is that, after October is over and the sea of pink has ebbed, you turn your awareness into action if you haven’t done so already. Gentlemen take note: Men can get breast cancer too. Early detection can be critical for dealing with breast cancer. Make sure you conduct regular breast self-exams. If you find anything that worries you, talk to your doctor right away.
While your genetics play a role in the development of some breast cancers, exercise is also an important lifestyle tool to reduce your risk for this and other cancers such as lung and colon cancer. It may even improve your chance of recovery if you’ve already been diagnosed. Numerous studies have found that regular exercise can reduce your risk for breast cancer by an average of 25%.
It’s never too late to start getting active. While exercise at any age can reduce your risk for breast cancer, the greatest benefit seems to be for adult women, especially those over the age of 50. It’s important to be physically active throughout the day, not just when you’re exercising. Studies have shown that sitting and other sedentary behaviors for long periods of time can negate the effects of regular exercise, for general health and cancer prevention. The good news is that household and recreational activities, followed by walking/cycling and occupational activities, have the greatest impact on reducing risk for breast cancer.
Exercise and physical activity during cancer treatment also can be healthy for mind and body, can manage fatigue, and may lower the risk of progression. If you have already been diagnosed with breast cancer, talk to your doctor about what kinds of activities are safe for you to do while undergoing treatment. Just another reason to get out and get active!
Regular exercise can build strong muscles and bones and promote overall health. It is especially important that children exercise and learn healthy habits early on. Exercise can also boost kids’ self-esteem, improve sleep, and stimulate learning in school. But do you know what kinds of exercise your children or teens should be doing? Check out HPRC’s Answer, “Put some fun in your children’s fitness,” to find out. And visit the COAM website to learn more about the American College of Sports Medicine’s National Childhood Obesity Awareness Month.