Filed under: Exercise
At the U.S. Army Garrison in Kaiserslautern (Germany), the base is trying to find more ways to include families in physical fitness. They are providing classes— called “Binkies and Babes” —that spouses can do with their babies. These classes are great ways for spouses to workout with their young children, socialize with other military families, and get a great individual workout!
Overseas military families can sometimes find it difficult to both exercise and manage child care. This is one way overseas bases are moving towards Total Family Fitness. Renee Champagne, the Fitness Coordinator for the Army bases in Germany (and a military spouse herself), sees how “working out and staying physically fit may help a spouse cope during a deployment… which in turn could provide peace of mind to the military member downrange.”
For more information, see the article and video on Stars and Stripes.
There’s a phenomenon runners sometimes experience that’s commonly called “runners’ trots” – otherwise known as diarrhea – that has risk factors and that can possibly be avoided. Although the “trots” usually don’t last long and are generally nothing to worry about, they certainly can be a major annoyance, causing lost time in training or competition and even embarrassment if there is literally “nowhere to go.”
The most common risk factors cited are for those who are young, female, susceptible to irritable bowel syndrome, or lactose intolerant, as well as those who have had a previous abdominal surgery. The things we do to our bodies that reportedly increase risk are high-intensity exercise, dehydration, vertical-impact sports (e.g., running vs. biking), poor conditioning, medication, and diet. Although these are stated in the medical literature as risk factors, a recent study published in the International Sportmed Journal examined the evidence behind each of these risks to see if they hold up under scrutiny – and there’s surprisingly little evidence to support many of the statements about risk factors for developing “runners’ trots.” Most of the evidence was limited and relied on either single studies or multiple studies with varying results but a tendency toward supporting the conclusion.
Here are the conclusions of this evidence-based study:
The only strongly supported evidence was for dehydration to increase the risk of diarrhea. Female gender, younger age, high-intensity training, vertical impact, and medication had limited support and could go either way. Finally irritable bowel, lactose intolerance, previous abdominal surgery, poor conditioning, and dietary factors had very weak support. Keep in mind that little or no evidence does not make something true or false; it just means we have insufficient scientific evidence for any assumption.
So, based on the studies, how can you avoid “runners’ trots?”
- The evidence certainly supports staying well hydrated so that the bowel gets an adequate blood supply.
Even though the evidence for doing some things is not strong, they make sense and are not harmful. These include:
- Avoid a large meal 3-6 hours prior to running.
- Avoid food or drinks that have non-absorbable sweeteners (such as sorbital or sucralose), caffeine, and/or a high fat content.
- Don’t ingest concentrated carbohydrates (high glycemic index) before running.
- Be aware that energy bars and gels may contribute to the “trots” for some people.
- Avoid taking anti-diarrheal medications such as loperamide (e.g., Imodium) or Lomotil, since they can affect the ability of the body to tolerate heat.
- Wear loose-fitting clothing to reduce irritation.
- If symptoms persist for more than a few days, seek medical attention to be sure there is not an underlying cause.
Enjoy your run!
Warfighters have specific physical activity requirements, but their spouses, children, parents, and other loved ones also have physical fitness requirements for their own individual and family missions. HPRC's family section has a new area that summarizes recent guidelines for physical activity for U.S. adults, and children, and identifies military resources, interactive tools, and exercise workouts and videos. Check it out here!
Running is a great exercise to help reduce your risk of heart disease and stroke. Running improves your cardiovascular system by strengthening your heart muscle and improving your circulation. As your heart muscle becomes stronger, your heart can pump more blood more easily. This helps deliver more oxygen to fuel your working muscles and remove byproducts such as carbon dioxide.
With the holiday season upon us, finding time for our usual workouts can sometimes be difficult. Two great physical fitness resources are the American College of Sports Medicine (ACSM) and the American Council on Exercise (ACE). Each has online workouts that you can try for free.
For a total body workout that you can do at home with free weights, try this total body workout from ACE that includes videos of the warm-up, the workout, and the cool-down. For a total body workout without additional equipment, try this at-home workout.
If you have less time, try this Basic Bodyweight Strength Training Program from ACSM.
Fit in these workouts in at home through the holiday season to keep you on track.
Brazilian Jiu-Jitsu—or BJJ—focuses on ground fighting techniques, also known as grappling. You can start your training at a level appropriate to your physical fitness, but ultimately you will find that your endurance increases as your opponent also learns the techniques designed to dominate. Although BJJ requires little to no physical strength—mainly technique and balance—you will find that your muscle tone and mass increase gradually without requiring weight training.
Swimming is an excellent way to reduce the risk of disease. It works your entire body and activates all the major muscle groups; contributes to muscle strength, flexibility, posture, and endurance; promotes weight loss and stress reduction; and improves cardiovascular conditioning by lowering your resting heart and respiratory rates and making blood flow to the heart and lungs more efficient. Swimming is also very low risk for injury because it places stress on your bones, joints, and connective tissues, thanks to the buoyancy of the water. Swimming 15 to 30 minutes each day can have a very positive effect on your overall health.
Overuse injuries are a common risk associated with the rigors of physical training. A healthy tip to implement into your training program is to gradually increase your training workload by just 10% each week. This will help—but not guarantee—to reduce the risk of muscle or joint injury such as tendonitis or stress fractures caused by repetitive trauma. In essence, keep the progressive changes in your activity levels gradual, listen to your body, and make incremental adjustments in time and intensity until you reach your new fitness goals.
Many who suffer from a lot of stress also have high blood pressure and do not exercise. People who practice some form of activity or exercise benefit from less stress associated with personal, family, and work situations. Reducing stress will improve your health. Exercise helps improve your stress tolerance and also can strengthen your cardiovascular system, increase endorphin levels, and keep you mentally focused. Bike rides, power walking, and yoga are some of the many inexpensive, time-efficient ways to improve your general fitness and reduce stress. The Mayo Clinic has more good advice on how and why to reduce stress.
If you exercise in the cold, consider these tips from the American Council of Exercise (ACE; Exercising in the Cold) to stay safe. Check how cold it is before you go out, and do not exercise if the conditions are too extreme. Be sure to dress warmly (keep your head, hands, and feet warm) and dress in layers that can trap insulating dry air near your skin. In addition, avoid blowing air into your gloves and mittens because it will add moisture, which will cause your hands to be colder. For more detailed information, you can read the original American College of Sports Medicine position stand: prevention of cold injuries during exercise.