Filed under: Exercise
Too much sitting during the day is linked to multiple illnesses, including heart disease, diabetes, and even some cancers. And sitting has become an all-too-common activity in the modern workplace. One remedy to the problem is the use of standing desks. However, even standing isn’t enough to keep you at your healthiest. Another important weapon against sitting disease is movement. By adding just 2 minutes of walking every hour, you can increase blood flow to your heart and other muscles. These short bursts of movement “wake the body up” and keep important systems working. If it helps, set a timer on your phone or computer to remind you to walk around at least once every hour. This doesn’t replace the recommendations for getting regular exercise, but it will help keep you active and healthy! Get moving!
For older men, it’s especially important to lead a healthy and physically active lifestyle since the risk for certain chronic diseases increases with age. Multiple studies have found that as little as 30 minutes a day of moderate- to vigorous-intensity exercise can significantly lower a man’s risk for heart disease and related risk factors such as diabetes, high cholesterol, and high blood pressure. Age is also a significant risk factor for developing prostate and colorectal cancers, which makes prevention and risk-factor management even more important for older men.
Exercise has been linked to lower risk and rates of death for prostate, lung, and colorectal cancers, the three most common cancers experienced by men. So get out there! Take a brisk walk, go for a jog, swim, bike, play tennis, even certain heavy outdoor yard work is acceptable for this purpose. If you need more structure, try a gym—many fitness centers offer military discounts on memberships and personal training sessions. Some military facilities also offer group and family recreational activities. The important thing is to find an exercise routine that you enjoy. If it’s not fun or motivating then it’s not likely to become part of your lifestyle.
The benefits of an active lifestyle are numerous, but prevention is one goal to keep your regular exercise program on the right track. Be sure to consult with your physician before starting an exercise routine, especially if exercise is new for you. Living a healthy lifestyle and getting screened for health complications are important ways to maintain readiness, resilience and optimal performance.
Individuals who practice Bikram (hot) yoga find themselves in a 104°F room for up to 90 minutes, performing various poses and breathing exercises. This intense form of yoga claims to improve flexibility, mental focus, strength, and overall fitness. Researchers have found that Bikram yogis exhibit lower stress levels, improved endurance, muscle strength, and balance after as few as 20 yoga sessions in 8 weeks. Some older adults who participated in Bikram yoga even experienced a decrease in body-fat and improved overall glucose tolerance.
Despite these potential benefits, there are also risks with doing yoga in such an extreme environment. During a Bikram yoga session, people’s core temperature and heart rate can reach dangerous levels associated with heat illness. To reduce the risks, experts suggest sessions of 60 minutes or less, slightly lower room temperatures, and frequent water breaks. Instructors should remind their students to stay hydrated and replenish the water that they’re losing through sweat. If your instructor discourages water breaks, you should find a new instructor.
If you’re new to yoga, we recommend starting off with more traditional styles of yoga that do not involve high temperatures. Traditional styles and gentle yoga (including stretching with yoga) are also beneficial and safer for adults who may be less heat tolerant and/or are beginners.
Many people find Bikram yoga to be challenging and enjoyable, but it’s important to be smart about this kind of workout.
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.
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!