Filed under: Exercise
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!
Inhalation of major air pollutants has been found to decrease lung function and exacerbate symptoms of exercise-induced bronchospasms, including coughing, wheezing, and shortness of breath. In order to meet oxygen demands during light- to moderate-intensity exercise, you take in more air with each breath. And when you breathe through your mouth, you bypass the nose’s natural filtration of large particles and soluble vapors. As your exercise intensity increases, you breathe faster and deeper, which also increases the amount of pollution inhaled and the depth it travels into your respiratory system.
If you live in or near a busy city, you are exposed to even more combustion-related pollutants—such as nitrogen oxides (NOx), carbon monoxide (CO), particulate matter (PM), and ozone—that can inflame your airways and worsen asthmatic responses. Exposure to freshly generated emissions is most common near areas of high vehicular traffic.
While indoor exercise is often a good alternative to limit exposure to outdoor pollutants, some indoor conditions may be just as toxic. Nitrogen dioxide (NO2)—the more toxic NOx—is usually higher in gas-heated homes and indoor areas with poor ventilation. Carbon monoxide poisoning is also more likely to occur indoors. When carbon monoxide is in your system, the blood carries substantially less oxygen, reducing performance and eventually leading to carbon monoxide poisoning. Be sure to choose well-ventilated areas for indoor exercise.
Particulate matter and ozone are two significant pollutants you may be exposed to outdoors. Inhalation of high levels of particulates has been shown to reduce exercise performance as much as 24.4% during short-term, high-intensity cycling. Women may be more vulnerable than men to certain particulates, associated with greater decrements in performance. Ultrafine particle concentrations are highest in freshly generated automobile exhaust, and these small particles can be carried deep into the lungs. However, the further away you are from fresh exhaust, the less concentrated the particulates.
Bad ozone occurs lower in the atmosphere; it is not directly emitted into the air but is created from chemical reactions between NOx, volatile organic compounds (VOCs), heat, and sunlight. Ozone levels also are higher in summer than in winter; and especially in larger, hotter cities, concentrations tend to peak around midday when solar radiation is highest. Exposure to ozone during exercise has been found to increase resting blood pressure, reduce lung function, and decrease exercise capacity.
The risks associated with not exercising at all are far greater than the risks of exercising outdoors; it just takes a little more planning on days and in conditions when pollution is bad. When planning outdoor exercise activities, follow these tips to limit your exposure to pollutants:
- Avoid exercising in areas of heavy traffic, such as along highways and during rush hour.
- During summer, exercise earlier in the morning, when ozone levels and temperatures are not as high.
- Check the domestic or international air-quality ratings to determine if it’s safe to exercise outside. Limit your time outside on Code Red and Code Orange days. Environmental conditions on these days are not healthy, especially for children, the elderly, and people with existing respiratory conditions.
- Exercise indoors when the air quality indicates high ozone and particulate levels.
- Before any demanding physical activity, limit your carbon monoxide exposure by avoiding smoky areas and long car rides in congested traffic.
Suicide is a complex issue with many contributing factors, including mental health issues. Focusing on treating mental health issues and strengthening mental fitness is key for suicide prevention. Currently, efforts within the military focus on education, early intervention, decreasing stigma towards mental health treatments, and adapting a holistic approach to fostering mental fitness—which includes exercise. Learn more about how physical activity and regular exercise can improve mental health in HPRC’s answer to “Can exercise be a part of suicide prevention?”
Are you tired of the usual morning jog or bike ride? Maybe you have a talent in a particular sport and want to take it up a notch to earn a spot on one of the Armed Forces Sports teams. You’ll find sports such as basketball and soccer, as well as sports at the more extreme end of the spectrum such as parachuting and Tae Kwon Do. One objective of the AFS program is to encourage physical fitness through sports competitions. Another is to provide means for military athletes to participate nationally and internationally. AFS holds U.S. and world championships, and in 2012 some athletes even took part in the London Olympics! If you are considering training for one of these teams, check out the Training & Exercise section of HPRC’s website.
There are many components that contribute to a Marine's optimal readiness, including physical fitness, diet and nutrition, injury prevention, and fatigue management. A balanced and effective approach for optimum performance and combat conditioning should address all four aspects. That’s where HITT comes in.
HITT is a comprehensive strength and conditioning program that takes into consideration the physical demands of operational activities to help Marines optimize their combat readiness. The HITT program focuses on the key components of superior speed, power, strength endurance, combat readiness, and injury prevention.
The four major components of the HITT program include:
- Injury Prevention (including active dynamic warm-up)
- Strength and Power
- Speed, Agility, and Endurance
- Flexibility and Core Stability
The HITT workout program can be customized as a training tool for a unit or an individual. It can also supplement your current training routine. The workouts are divided into three different modules to address each of the four components listed above.
- Athlete HITT develops basic strength and speed using barbells, kettle bells, dumbbells, speed harnesses, resistance trainers, and sleds.
- Combat HITT develops functional strength and endurance using suspension trainers, ammo cans, partner drills, and endurance training.
- Warrior HITT develops explosive power and agility using Olympic lifts, plyometrics (jumping exercises), battle ropes, cones, hurdles, and ladders.
Exercise videos provide instruction and demonstrations on how to do the exercises and movement properly. The program also uses periodization to promote long-term training improvements while avoiding over-training. Lastly, the program is categorized into specific phases, each with its own objectives and set of training parameters:
- Pre-Deployment Phase (Warrior, Combat, Athlete). The main goal is to build overall strength and performance, similar to “off-season training” in a traditional sport setting.
- Deployment Phase (Combat). The objective is to maintain overall fitness levels and reduce the risk of injuries while deployed. This is the Marine’s “in-season training”.
- Post-Deployment Phase (Athlete). The emphasis is reintegration/strengthening. If a Marine were to sustain injury or lose a significant level of performance, this phase would help get him/her return to full training status.
HITT is endorsed by the National Strength and Conditioning Associations (NSCA) Tactical Strength and Conditioning (TSAC) Department. By implementing the latest cutting-edge training methods and sound science, the HITT program builds fitness for today's tactical athlete – the United States Marine. Read more about HITT and other Marine fitness information on HPRC.
Anything can disrupt your usual workout routine—summer travels, PCS, deployments, or injuries. If you need a way to stay in shape whatever the snafu, give resistance bands a try. Resistance band training involves targeting particular muscles by pulling and stretching elastic bands. Resistance bands come in different shapes, sizes, and even colors. Some look like oversized rubber bands; others look like cables or tubes. Depending on the length and type, these bands provide progressive resistance throughout various exercises. Unlike free weights, resistance bands also can be used to target key movements, such as a golf swing or a tennis serve. This focuses the exercise on targeted areas and can lead to stronger, more powerful muscles.
Resistance-band training has been studied for all types of people and for different types of activity levels, from NCAA Division I athletes to nursing-home patients. A study with people who were out of shape found that resistance exercises led to the same kinds of improvements in weight loss and strength as weight machines. In another study, athletes who trained with resistance bands were stronger and more powerful than those who used free weights alone. Resistance bands also can help improve muscle strength and range of movement after injury.
What’s more, resistance bands are relatively cheap, lightweight, and easily portable, so you can continue training even when you’re far from a gym. However, if you’re new to resistance bands, you need to learn to use them correctly to prevent injury and maximize your workout. If you’re interested in learning more about training with resistance bands, check out this pamphlet from the American College of Sports Medicine.
You’ve heard it all before: You need to get at least 30 minutes of moderate to intense exercise each day to help prevent chronic disease and improve your health. But what do you do for the other 23½ hours? If the answer is sitting (or sleeping), then you might have what is known as “sitting disease.”
It sounds like a joke. Unfortunately, it’s not. If your typical day is spent sitting at a desk, sitting while commuting, sitting down for dinner and TV afterwards, and then going to bed, you’re putting yourself at a greater risk for chronic diseases such as heart disease, diabetes, high blood pressure, and even cancer. Studies consistently show that the more time you spend sitting or lying down, the greater your risk for chronic disease and early death. The simple act of standing up has even more physiological benefits when compared to sitting. The “active couch potato” phenomenon shows that even people who are relatively fit and meet the minimum requirements for daily exercise still exhibit risk factors for metabolic syndrome and other chronic diseases as sitting time increases. Sure, you might take the dog out for his morning walk, or maybe you even did PT before work; but the truth is that the more time you spend sitting the rest of the day, the greater the risk for disease.
You can see from the infographic below (from the American Institute for Cancer Research) that even those who engage in moderate amounts of exercise and physical activity are still at risk for cancer if 12 or more hours in the rest of their day is spent seated or lying down. The risk gets lower as people move more and sit less during the day.
Time is often a major reason that people say they don’t get enough exercise or physical activity during their day. It’s true that work can get busy, but it might just take a little creativity to turn it into a productive work AND physically active day. Here are some tips to help get you up and out of your fancy ergonomic chair.
- Bike or walk to work if possible.
- Take the stairs instead of the elevator (or at least partway if you work on a high-up floor).
- Turn your meeting into a walking meeting.
- Walk down the hall to give someone a message rather than email or call them.
- Stand up while talking on the phone.
- Don’t eat lunch at your desk; walk to the cafeteria or a nearby park, even if you packed your lunch.
- Find out if you can get a standing or walking desk at work.
- Buy a pedometer to track how many steps you take per day.
Doing what you can to increase the amount of time you spend standing, exercising and being physically active will improve your chances of a longer and healthier life,
Physical fitness is important at any age, and it’s especially important that children begin leading healthy, active lifestyles early on. Regular exercise for kids can build strong muscles and bones and promote overall health. 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.
Walk into any fitness center on base or take note of a group of soldiers training, and you’ll probably notice at least a few people in form-fitting synthetic t-shirts. The sports apparel industry has exploded in popularity over the past decade, with numerous manufacturers now competing to develop, market, and sell the newest pieces of clothing (shirts, shorts, underwear, socks), all geared to keep athletes cool while competing or training in hot environments. Is there any science behind these claims? Does tight-fitting clothing made of “high-tech” materials actually help with heat regulation and enhance athletic performance?
You heat up when you exercise, and sweating is the primary method your body uses to stay cool. Sweat evaporating off your skin is the most important method your body has to cool itself during exercise. High-tech materials are supposed to enhance “wicking”—the delivery of sweat away from the skin surface toward the clothing, which allows for evaporation—and limit the absorption of sweat by the clothing itself. Cotton, by contrast, absorbs moisture, so it’s not considered a good choice for exercise.
To date, there’s no evidence that this high-tech clothing improves thermoregulation when worn during exercise in hot environments. Specifically, researchers found no differences in heart rate or body and skin temperatures when subjects performed repeated 20–30 minute bouts of running outfitted in shorts, sneakers, and either a form-fitting compression or traditional cotton t-shirt. Research has also found that wicking sportswear had no effect on cooling when worn under a bulletproof vest or on a cycling sprint when worn under full ice hockey protective equipment. As of now, the best advice for staying cool during exercise in the heat is to wear lightweight clothing, stay properly hydrated, and listen to your body for signs of potential heat illness. For more information on performing in hot environments, please visit the “Heat” section of HPRC’s Environment domain.
Regular physical activity can make you sleep better—but how close to bedtime should you exercise? While the general opinion has been that vigorous exercise within three hours of bedtime might negatively affect your sleep, new research is reexamining this belief. Some preliminary studies have found that exercise before bed (both moderate and vigorous) didn’t negatively impact sleep quality. However, more research is needed to better understand truly how exercise closer to bedtime can impact sleep. Remember—there are many factors that contribute to a good night’s sleep. Just be aware that if you exercise in the evening, it might affect how well you sleep at night. Check out HPRC’s Sleep Optimization section for additional information.