Filed under: Exercise
Exercising outdoors can be a fun way to get in shape, enjoy the beautiful weather and do something fun as a family. No gym or equipment is necessary for a run on a trail, bike ride, or hike—and the scenery is much better! Kids can use their scooter, skateboard, or bike to keep up with mom and/or dad. You can even include strength exercises during your outside adventure! A playground or park can be a great destination for some exercise with children. Monkey bars, park benches, and other fixtures found at playgrounds can be used for pull-ups, tricep dips, and core exercises. Here are some additional suggestions from HPRC on exercising without a gym or equipment. And before you step outside, check out these tips if you plan on hiking or running on a trail.
The Functional Movement Screen (FMS) is a tool used to evaluate how people move and identify patterns that could increase the risk of being injured. In a 2011 study conducted by the Consortium for Health and Military Performance (CHAMP), researchers found that FMS scores indicated an individual’s risk for injury. A summary of the most current information published on functional movement assessment demonstrates that the FMS is a reliable tool but that more research is needed. The upcoming CHAMP/HPRC conference will explore the role of functional movement assessment in preventing injury and enabling Warfighters to return to duty quickly, and will highlight areas for future research. Topics focus on the Warrior Athlete and civilian athletic communities, and include the epidemiology of musculoskeletal injuries, functional fitness and movement patterns, and current concepts in, as well as future research considerations for functional assessment tools.
Congratulations—you’ve decided to quit smoking! This is the first step toward a healthier and longer life. It may be difficult at first, and you may have cravings along the way, but stay strong and don’t give in. One way to fight those urges is exercise. Numerous studies have found that exercise and physical activity reduce cravings for cigarettes. The quick fix for a bad craving can be as easy as walking the dog or going out for a bike ride. Not only are you replacing unhealthy behavior with healthy ones, you’re also getting fit in the process!
The physical and emotional stress associated with post-traumatic stress disorder (PTSD) can raise your blood pressure and cholesterol and increase body mass index, all of which are risk factors for heart disease. Veterans suffering from PTSD are more than twice as likely to die from a heart attack than those without PTSD. While the exact relationship between PTSD and heart disease is not fully understood, we know that regular exercise can help prevent heart disease and other risk factors, which could be helpful for those with PTSD. Some types of exercise can be effective in reducing psychological symptoms associated with PTSD and also can play a role in reducing unhealthy behaviors such as smoking, being overweight, and physical inactivity—sometimes byproducts of trying to cope. If you think that exercise might help you or a loved one cope with PTSD, speak with your healthcare provider to assess how much and what kind of exercise is best!
A new study published in the Lancet reports that one in 10 premature deaths worldwide is related to lack of exercise, equal to 5.3 million deaths in 2008. It seems as though inactivity has become as deadly as tobacco. More specifically, researchers estimated that lack of exercise causes about 6% of heart disease, 7% of Type 2 diabetes, and 10% of colon and breast cancers worldwide. To put this in perspective, the failure to spend 15-30 minutes a day doing activities such as brisk walking could shorten your life span by three to five years. Lack of physical activity is certainly a global epidemic, but it is also highly preventable. Check out HPRC's resources on how to get you and your family physically active.
There are any number of excuses for not exercising or counting calories, but not having the ability to track your progress and have it with you at all times is a dwindling one. Smartphone physical activity applications (SPAA) are growing in popularity and making it easy for users to receive information regarding their fitness and nutrition. Finding the right one for you—among thousands—may take some legwork, but the American College of Sports Medicine (ACSM) review of the different types of fitness apps can help you choose.
A recent study identified features that consumers find most valuable— apps that include goal setting and problem solving (for example, alternative exercises for when it’s raining) seem to be the most successful. Two other features that users ranked high were automatic tracking of physical activities and receiving feedback on fitness accomplishments.
A helpful application created by the Navy Operational Fitness and Fueling Series (NOFFS) is available here. Also check out HPRC’s tip on a good nutrition tracking application. Find an application that meets your needs and bring fitness with you everywhere!
The cool-down—a practice so engrained in our exercise habits that we assume it’s important. But, the truth is, the topic is understudied, and evidence for or against cooling down is still up for debate. What is a cool-down and what is it supposed to do? The American College of Sports Medicine (ACSM) recommends a period of low- to moderate-intensity aerobic or muscular endurance activities after exercise to gradually reduce heart rate and blood pressure and remove metabolic byproducts from the system. For some, this may be a slow jog down the street, or an easy ride around the block after a workout with the hope of also preventing delayed onset muscle soreness (DOMS). The long-standing theory behind cooling down was that it helped to remove lactic acid from the system, a substance that could later cause muscle aches and soreness. However, it is believed that DOMS is the result of minor muscle damage due to novel or intense exercise, but we do know that lactic acid is not the culprit. During cool-down—active recovery—more lactic acid is removed from the system than during passive recovery, i.e., no cool-down. But is this a good thing? In a study of cyclists, researchers found that when subjects stopped exercise abruptly, lactic acid turned into glycogen, a fuel for the muscles. But when the cyclists gradually tapered off activity, less glycogen was made, leaving less energy for the muscles. These results indicate that cooling down might not be beneficial and may waste useful energy for the muscles.
On the other hand, a cool-down lowers elevated heart rates faster than passive recovery does and may prevent post-exercise dizziness. Stopping abruptly after exercise can cause blood to pool in the dilated vessels of the legs and feet, which may lead to a feeling of light-headedness and/or dizziness. Keep in mind, however, that these symptoms can also be related to other post-exercise conditions such as low blood sugar, low blood pressure, dehydration, or even hyponatremia. If you experience these symptoms, check with your doctor to find out if there are other causes.
Scientists agree that cooling down is also beneficial for people with cardiovascular conditions and heart disease where the coronary vessels are narrowed due to atherosclerosis (fatty deposits), as blood return to the heart may be compromised without it.
ACSM currently recommends at least 5-10 minutes of cool-down, with at least 10 minutes of stretching after exercise. However, more research is needed to determine the value and ideal recommendations for cooling down. If stopping exercise abruptly causes symptoms of light-headedness and dizziness, then a cool-down is a good idea.
The Navy Operational Fitness and Fueling Series (NOFFS) is an important training program for sailors and Navy health professionals, combining sports science and injury prevention information to promote optimal human performance. The exercises in the series have been designed to train sailors for the types of activities they can expect to perform during operational duties. The NOFFS program is currently available as an app for iPhone, with on-the-go reference and training assistance right at your fingertips. The app features pictures, videos, and step-by-step exercise instruction, as well as nutrition tips and information. Download the app for free from the iTunes App Store!
It’s been commonly thought that exercise can ward off the effects of sleep loss, but it turns out that exercise only mitigates sleepiness and fatigue for an hour and doesn’t seem to have any effect on boosting performance throughout the day. Although regular exercise—both strength training and high-intensity endurance—does help you sleep better, it can’t replace lack of sleep—only actual sleep will do that. The loss of sleep affects physical performance primarily by reducing your motivation to exercise—so, when thinking about your workout plan for the week, include a plan to get enough sleep.
For information on how to improve the quality and length of your sleep, check out HPRC’s Mind Tactics Sleep Optimization section. For information on how sleep loss impacts other areas of fitness, check out the HPRC’s Total Force Fitness article The impact of sleep loss on total fitness, and for information on physical fitness check out HPRC’s Physical Fitness domain.
Working out by yourself is fine if you’re self-motivated, but getting a buddy to tag along can provide the motivation needed to really ramp up your workout. Let’s face it—a bit of friendly competition can help you push harder than if you were alone. In fact, research has consistently shown that performance is substantially improved when you exercise with someone (even a virtual partner)—unless the workout is complex or involves tasks that require coordination, when the performance can degrade (i.e., "choking under pressure"). So, for best results, practice your difficult routines with a trainer, and then engage in healthy competition to optimize your performance. Keep in mind that not just any friend will do. It’s best to get a buddy whose skill level is similar to your own.