Filed under: Fitness
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.
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.
April 15th brings to mind the dreaded tax deadline. But it’s also the registration deadline for a much more enjoyable event: The 35th National Veterans Wheelchair Games. The games will be held in Dallas, Texas, June 21–26, 2015. Participation in the games is open to veterans who require a wheelchair for athletic competition due to spinal cord injuries, amputations, multiple sclerosis, or other neurologic conditions. Events include air pistols, air rifle, archery, basketball, bowling, hand cycling, motor rally, power soccer, quad rugby, and more! To register and get more information, go to wheelchairgames.org/registration/. And for those of you not competing, consider volunteering. See the website’s volunteer page to learn how.
As your heart beats, the amount of time between these beats varies. In other words, your heart rate is constantly changing—speeding up and slowing down. Though it might seem counterintuitive, more of this “heart rate variability” (HRV) is better for both your physical health and how you cope with stress. And you can learn to listen and use it.
Some heart-rate monitors allow you to monitor your HRV and the effects of different training routines on it. Or you can check out biofeedback to help you master stress-management techniques such as paced breathing by giving you immediate feedback about your heart rate. Either way, HRV is a tool that can help you find the optimal timing for recovery or lighter training within your long-term workout regimen. In fact, HRV can even show when you’re at greatest risk for injury.
Pushing yourself is an important part of performance optimization, but you also need to regulate your emotional and physical stress. Biofeedback can help with your emotions, and heart-rate monitors that measure HRV can help optimize your physical training over months and years. Visit “Vary Your Heart Rate to Perform Your Best” to learn more about how you can use HRV.
Two new performance optimization documents are now available on the U.S. Army Public Health Command website. The Performance Triad Guide contains useful tools and strategies for optimizing your sleep, activity, and nutrition.
The Sleep section includes ten effective sleep habits, strategies for addressing sleep countermeasures (caffeine and supplements, for example), and considerations for a sleep management plan, including relaxation techniques.
Activity has tips for meeting your exercise goals, how to achieve the functional fitness required to succeed on the PRT, as well as information on injury prevention that includes safe running strategies and shoe selection.
Nutrition provides detailed information on nutrition for performance, daily carbohydrate and protein calculators, hydration, nutrient timing for peak performance, and dietary supplements.
The Performance Triad Challenge, designed for squad and unit leaders, provides information organized into six areas: the professional soldier athlete, physical dominance, cognitive dominance, emotional dominance, sustained operations, and social, family, and spiritual information. The beginning of each module features a leader’s guide for identifying target areas for improvement.
Spring is just around the corner, so it’s time to start thinking about sports and outdoor recreation. In keeping with the Mission ReDefined campaign (a joint effort of the U.S. Department of Veterans Affairs and the U.S. Paralympics), VA encourages eligible veterans (those injured within the last six years) to apply for the 2015 National Veterans Summer Sports Clinic.
The purpose of the Clinic program is “early intervention for Veterans battling back from injury, not only strengthening their bodies but improving overall well-being and self-worth.”
Spend a week in San Diego learning about adaptive sport and recreational activities such as sailing, surfing, track and field events, kayaking, and cycling (hand and tandem). This is a national event open to Veterans from all across the country with combat injuries ranging from TBI and polytrauma to spinal cord injuries and loss of limbs.
The clinic will be held in San Diego, CA, from Sept 13–18. 2015. The deadline to sign up is May 1, 2015; visit the Registration tab at the Clinic link above for details and forms.
Parents are one of the most important factors in their children’s fitness. You can set the example. Children of active parents are more than twice as likely to be active than those with inactive parents. You also can help your children be active by driving them—or better yet, walking or biking with them—to and from activities, being active with them at home, cheering or supervising their play/activity, and getting the right equipment for their activities. It’s important to expose kids to different activities. Once they find something they like, they’ll stick with it. Above all, make it fun!
Have you ever wondered how different people’s perceptions of the same thing can be so drastically different? Take exercise, for example. You know it’s good for you, and most people should be doing more of it. Yet when asked, some people will say they love to exercise, while others see it as an overwhelming and impossible task. Our perceptions say a lot about what we value, how we’re feeling, and what we desire, which in turn affects motivations, actions, and even physical performance.
You probably find that the goals that seem more in reach are more desirable (for example, money, food, or a finish line) than the ones that seem further away. For example, when you’re at the end of a race, and you can see the finish line in front of you, you’ll probably estimate that the finish line is closer to you than it really is. Whether or not the goal is actually closer, believing that it is triggers excitement and effort towards achieving these goals.
That’s all well and good if you’re already out running that race, but sometimes getting off the couch is the hardest thing to do when you’re out of shape. Runners who are less fit and less motivated estimate distance to a finish line as being farther than do runners who are fit and more highly motivated. So even if you want to get in shape, sometimes your poor fitness can affect your perception of being able to achieve your fitness goals.
While negative perceptions might make it harder to get in shape, this doesn’t mean you can’t get in shape just because you’re less fit. Keep your eye on the prize! Exercisers who focus on an end goal and ignore the distractions around them perceive their goal as being nearer and actually perform better; most importantly, they don’t consider the exercise as difficult.
So, if you see your goals as being closer to you in your mind, you will have something to look forward to. This “prize” could be anything. It could literally be the finish line; it could be the next milestone on your route, such as the building at the end of the block; or it could even be a post-race reward, such as a healthy post-workout smoothie. Remember, some goals are harder to achieve than others, but you can stay the course by imagining what is coming and keeping the self-talk positive. This will help keep your motivation high and the prize within reach.
It’s officially “holiday season,” and maintaining your fitness can be a challenge. You might find yourself socializing and eating more, with less time (and motivation) to exercise. Get your workout routine into the holiday spirit too—without having to sacrifice a lot of time.
- Take the Guard Your Health Fitmas Challenge! Each day for twelve days, commit to doing one of these exercises.
- Try interval training with this high-intensity workout from the American College of Sports Medicine, which requires little or no equipment.
- Make workouts social by getting your friends and family involved.
That mental state dubbed “the zone” by the media is what scientists call “flow.” It happens when you perform at your best easily because you’re performing automatically, without overthinking, focusing only on what’s happening right now.
To help yourself perform better more consistently and possibly even experience flow, consider these typical blocks and how to overcome them:
- Personal demands: It’s hard to focus on the task at hand when there’s personal stuff on your brain. Do what you can in advance, and shift to the present moment with self-talk such as “focus.”
- Mission complexity and ambiguity: If it feels as if there are too many “moving parts” in a task, try to gain clarity up front. Ask questions and use mental imagery to see in your mind’s eye what needs to be done.
- Interpersonal conflict: Everyone replays arguments mentally. Resolve them at the front end or put them on hold during a mission. Routines can help you bring your attention to the here and now.
- Paralysis by analysis: Thinking too hard is another way that people sometimes get stuck. Trust your training and let your best performances unfold.
- Limited control or resources: Deciding what is in your control and what isn’t can help you focus on what’s most important in the present moment.
- Isolation: We all need other people. Be active in seeking support.
- Intense workload: If anxiety about what’s in front of you is getting in the way, try embracing excitement about whatever you’re facing.
- Boredom or underutilization: When you know you need more challenge, ask for it.
Big demands require big resources. Overcome mental blocks to performance by continuing to develop your mental resources.