Filed under: Exercise
If you’re looking to get healthier, stronger, more energetic, or less injury-prone, setting goals can help you achieve this type of optimal performance. Use the American Psychological Association’s five tips for “Making your New Year's resolutions stick“ regardless of the time of the year.
- 1. One at a time. Doing everything at once can lead to burnout. Tackle one issue at a time by breaking your goals into pieces to build on.
- 2. Start small. Pace yourself to go the distance. You may be eager to get started on your performance goals, but start with manageable goals and build up to the more challenging ones.
- 3. Share. Talk about your goals and progress with family and friends, as they can be your biggest supporters. It may also help them understand what you’re trying to accomplish and might interest them enough to join you.
- 4. Ask your buddies. Getting help is a sign of strength. It can help reduce the stress of trying to achieve your goals. If you know you are struggling with one aspect of your goal, the best thing to do is seek out advice and support. Use resources such as HPRC's Mind Tactics to get accurate information that can help you progress towards your goals.
- 5. Don’t strive for perfection. Perfection, if not impossible, is an ever-moving target. Don’t waste your time chasing it. Performance optimization is about being at your best, not achieving perfection. How you recover from mistakes matters—don’t abandon your goals. Learn from your mistakes instead and get back to your goals.
For more information on how to become the best that you can be, check out the HPRC’s Performance Strategies: Ten Rules of Engagement for performance enhancement.
The USDA’s SuperTracker is an interactive, online tool that will help you set personal fitness goals as well as log and track your exercise habits and progress. Create a personal profile to manage your weight, record your fitness activities, and keep a food diary. SuperTracker offers tips, support, and detailed feedback to keep you on a healthy path in 2013 and beyond. Start the New Year off on the right foot—and then the left foot, and then the right foot again!
Individuals who have incorporated the recommendation of 10,000 steps a day into their lives have seen positive changes in their health, including weight loss, lower blood pressure, decreased risk for diabetes, lower cholesterol, and better psychological health. Many organizations, including the American Heart Association, recommend walking 10,000 steps—or approximately five miles—a day for optimal health. Having a goal of 10,000 steps will get you, your family, and friends moving more every day, which reduces health risks.
A pedometer is an easy way to start counting your steps! Turn it into a fun, inexpensive challenge for your family or colleagues—see who can get the most steps in a day or week. It might be harder than you think. Here are some tips from the American Heart Association to help you get to 10,000.
If you exercise regularly—or plan to start an exercise program—chances are you’ll experience shin splits at least once. That sharp, achy, sore, and/or throbbing feeling that runs down the front of your shin, also known as “tibial stress syndrome,” is a common condition among athletes, especially runners. The pain of shin splits can come from any number of underlying causes, such as overuse injuries, “flat feet,” or a more serious injury—stress fractures—usually from excessive and/or repetitive force on your legs. Usually shin splits will heal on their own with rest and basic self-care treatments, but it’s important to recognize the symptoms early on and to give yourself time to fully heal before easing back into your usual workout. See a doctor if the pain does not seem to improve with rest, if your shin is hot and inflamed, or if the swelling gets worse. To prevent shin splits, make sure that you wear the appropriate shoes for your type of foot, warm up before working out, vary the types of surfaces you run on, and address symptoms of pain early.
Don’t belong to a gym? Don’t own exercise equipment? Deployed with no workout facility close? On TDY? Only have a few minutes during commercial breaks of your favorite TV show to work out? No problem! We have the solution, whatever your excuse. These 25 at-home-exercises from the American Council on Exercise can be done anytime, anywhere. There are step-by-step instructions for each exercise, and all can be performed in a hotel, at home, at work, or in the middle of the desert. The only equipment you need for these exercises is you—so get started today!
Many jobs involve duties that can cause minor musculoskeletal tension that builds over time until you find yourself experiencing pain. Sitting or standing for long periods of time, lifting or carrying heavy objects, and other common mission-related actions of active-duty personnel wear on the body, leading to increased risk for injury. Yoga can help to reduce this risk by improving posture, increasing energy, and stretching overused or tense muscles. If you don’t have time for yoga between work, your normal exercise routine, or family obligations, suggest sharing a quick yoga session with buddies in your unit during a break to reduce your risk for injury and help get through the afternoon. There are different styles of yoga for all skill levels.
Preventing obesity should begin at an early age, because children who are overweight often become obese as adults. And while many of us know that we need to eat right and exercise, there are also risk factors that we are born with that we can’t change. Now you can calculate your child’s risk of developing obesity with an online calculator.
The calculator was developed by a team of researchers who looked at a number of well-known biological and social risk factors for developing obesity. They were able to boil down their findings to six simple factors that provide a reasonably accurate probability of whether a child will develop obesity:
1) The body mass indexes (BMIs) of both parents. (HPRC has a link to a calculator you can use to calculate BMI.)
2) The number of people who live in the house.
3) What kind of work the child’s mother does.
4) Whether the mother smoked during her pregnancy.
5) The birth weight of the child (in kilograms). (To convert pounds [lb] to kilograms [kg], multiply pounds by 0.45359237.)
Living a healthy lifestyle is beneficial for everyone, but tools like this can help you determine whether your child is particularly at risk for becoming an obese adult, so that you can make important health changes early in life. For ideas to help your family be physically active and healthy, check out this HPRC Healthy Tip as well as the family physical fitness and family nutrition sections of HPRC’s website.
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!