Filed under: Exercise
The post-workout recovery phase is just as important as the workout itself. Refueling with the right nutrients can help your body heal damaged muscles, build more muscle, and replace nutrients lost during exercise to prepare you for your next workout or mission. A combination of protein and carbs in a snack is the key for recovery. It’s also important to drink enough fluids for rehydration. The best time to refuel is within 45 minutes after your workout, but if you plan to have a meal within 2 hours, you can skip the snack. Otherwise, you might be eating too many calories, which would spoil all your hard work. For more guidelines and snack ideas, please visit HPRC’s Peak Performance: Refueling.
Fall sports preparations are under way for many teen athletes, making it important for them to know what and when to eat and drink to be on top of their game. Two-a-days, strength-training programs, speed training—it sounds like the workout schedule of a professional athlete, but these are often components of teen athletes’ training for sports. Fueling the Adolescent Athlete contains valuable information on how they can fuel their bodies before, during, and after practice.
Fueling comes in two forms: what teen athletes eat to fuel up and what they drink to help stay hydrated. Eating nutrient-packed meals and snacks before, after, and even during practices and games is essential for optimal performance. The right balance of carbohydrates and protein work together to fuel and build muscles.
Staying hydrated goes hand in hand with peak performance. It can be difficult for adolescent athletes to stay hydrated in heat and humidity, but drinking regularly and keeping an eye on their urine color can be helpful.
For more adolescent and family nutrition information, check out HPRC's Family Nutrition section.
The benefits of exercise in the postpartum period (six to eight weeks after delivery) include decreased physical, mental, and general fatigue, in addition to improved fitness and motivation. It may even reduce depression, as long as the exercise relieves stress rather than provokes it.
Some women who exercise during their pregnancy and immediately resume exercise after giving (vaginal) birth aren’t at risk for post-partum complications (such as excessive or prolonged bleeding, uterine inversion, or infection). However, most women don’t meet the recommendations for exercise during pregnancy, so when you do resume exercise, you should do so gradually.
You may be concerned that exercise could decrease your milk supply; however, exercising women who drink enough fluid (stay hydrated) and eat enough to meet their caloric needs continue to produce enough breast milk. Composition of breast milk remains the same with moderate exercise intensity, but vigorous exercise can cause lactic acid to appear in the milk, which could affect how well your baby accepts your milk. Consider nursing before participating in vigorous exercise.
Returning to physical activity after giving birth depends on the individual. Be sure to discuss your exercise habits and plans with your doctor before resuming your regular workout routine. Visit this web page from The American Congress of Obstetricians and Gynecologists to learn more about exercise in the postpartum period. Stay healthy for you and your baby!
Getting the right nutrients at the right time can give you the edge you need when it comes to performance. Are you drinking the right kind of beverage to keep you hydrated? Do you know what to eat after a workout to optimize your recovery? Find answers to these questions and more in HPRC’s FAQS: Fueling for Performance.
And while you’re there, be sure to check out our other Nutrition FAQs for more answers to common questions we’ve received about nutrition.
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.