Filed under: Fitness
The annual Army “Strong B.A.N.D.S.” campaign is set to launch for another year beginning in May. Strong B.A.N.D.S. promotes physical fitness, nutrition, optimal health, and resilience by focusing on Balance, Activity, Nutrition, Determination, and Strength—forming the acronym B.A.N.D.S. The campaign has activities at numerous garrisons to help educate soldiers, their families, and civilians. Strong B.A.N.D.S. is a campaign of the U.S. Army Installation Management Command Family and Morale, Welfare and Recreation directorate and is “designed to energize and inspire community members to live a healthy lifestyle.”
Check out the website for detailed information and to see if there is a Strong B.A.N.D.S. activity near you.
Previously HPRC reported on how much physical activity healthy adults need. This week, the spotlight’s on children and teenagers—and whether they’re getting the exercise they need.
According to the Physical Activity Guidelines for Americans, children and adolescents need at least 60 minutes of physical activity every day, including:
- Aerobic exercise for most of the 60 minutes. Most days can include either vigorous-intensity activities (such as running, swimming, and jumping rope) or moderate-intensity activities (such as walking or skateboarding), but at least three days a week it should include at least some vigorous-intensity exercise. Check out Let’s Move! for ideas on how to get active as a family.
- Muscle-strengthening activities such as playing tug of war, exercising with resistance bands, or climbing on playground equipment. Strengthening exercises should be done at least three times a week. For safety guidelines on strength training for children and teens, check out this article from HPRC.
- Bone-strengthening (impact) activities such running, jumping rope, basketball, tennis, and hopscotch. Impact activities strengthen bones and promote healthy growth and also should be done at least three times a week.
For more ideas on moderate- and vigorous-intensity aerobic activities, as well as muscle-strengthening and bone-strengthening physical activities, check out the table in Chapter 3: Active Children and Adolescents of the Physical Activity Guidelines. For more ideas on getting fit as a family check out Let’s Move, a comprehensive initiative by the First Lady. For military-specific resources, check out HPRC’s Family & Relationships domain.
Getting enough exercise is important to everyone’s mental and physical health in order to achieve optimal performance. Active-duty Warfighters usually get enough exercise in the course of their mission, but for the rest of us in the sphere of the military—family members, desk warriors, and the like—it can take more effort, so sometimes it’s helpful to review.
The Physical Activity Guidelines for Americans recommend that:
Aerobic exercise: For health benefits, adults should do at least 2.5 hours (or 150 minutes) a week of moderate-intensity exercise, or 75 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity exercise.
- For the greatest health benefits, adults should do aerobic exercise of moderate intensity for five hours, or 300 minutes, weekly, or 2.5 hours or 150 minutes of vigorous-intensity aerobic exercise, or an equivalent combination of both.
- Do aerobic activity for at least 10 minutes at a time, preferably spread throughout the week.
- Don’t know how to gauge your exercise intensity? Check out ACSM’s video on aerobic intensity or the description from the Centers for Disease Control and Prevention (CDC). Examples of moderate-intensity activities include walking at three miles an hour, water aerobics, biking less than 10 mph, and gardening; vigorous-intensity activities include jogging or running, swimming laps, singles tennis, biking more than 10 mph, jumping rope, and hiking. Another method for determining exercise intensity is to keep track of your heart rate; use this explanation from CDC for how to determine your target heart rate for various activity levels.
- A general guideline for time spent exercising is that two minutes of moderate-intensity activity is equal to one minute of vigorous-intensity activity.
- For exercise ideas, check out ACSM’s video on types of aerobic exercise and/or HPRC’s Performance Strategies on Rebuilding Cardiovascular Fitness.
Strength training: Do muscle-strengthening exercises (resistance of moderate or high intensity) that involve all major muscle groups at least twice a week.
- For muscle strengthening, try doing 8–12 repetitions for each type of exercise. Do at least one set, but try for two or three sets for more benefits, at least twice a week!
- Be sure to work out your major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms.
- For some muscle strengthening ideas, check out ACSM’s handout on basic strength-training exercises to do with just your bodyweight or their video of some basic moves you can do at home. Or try ACE’s step-by-step workouts for a total body workout, a30-minute lunch workout, total body conditioning for parents, and many more. Also, check out HPRC’s Performance Strategies on improving your Muscle Strength as well as your Core Strength!
Finally, remember to stretch after your workouts. For some basic ideas on stretching, check out ACSM’s pictorial sheet, their video on stretching basics, or HPRC’s Performance Strategies to “Improve your flexibility.”
Do you see physical education classes decreasing in your children’s schools compared to the PE you had when you were younger? Do you want to help your children be active and eat healthier, but you don’t know where to start? Tell your children’s school about the American Council on Exercise (ACE) program called Operation Fit Kids, which consists of two curricula for educators (free to download after completing a survey): one for 3rd to 5th graders and another for 6th to 8th graders. They provide seven lessons with lesson plans, worksheets, and activities a group can do to learn and practice being healthy. After all, practice makes perfect!
If you are interested in additional tips for promoting family fitness, check out HPRC’s Family domain for more ideas. And for even more exercises to try with your family, visit ACE’s online Exercise Library.
If you’re nostalgic for the excitement of the last summer Olympics, fret not—it’s almost time for the Warrior Games in Colorado Springs! Athletes and teams from each branch of service have already qualified in their respective trials and are set to compete the week of May 11-16 at the U.S Olympic Training Center in Colorado. The Warrior Games give wounded service members and veterans an opportunity to compete in adaptive sports. For some, this is a continuation of their competitive careers; for others, it’s a new experience and part of the healing process. Volunteers are needed to assist with various tasks such as officiating, scorekeeping, medal ceremonies, and more. If you’d like to be a part of this special event, apply as soon as possible. Or if you’re in the neighborhood, stop by to cheer on the athletes—admission is free! Semper Citius, Altius, Fortius!
Make family fitness a fun affair with tips, games, goal trackers, and incentives from USAF FitFamily! Families can use the website’s resources to set family fitness goals and then track progress. And check out the recipes and activity ideas that can add a little fun to getting healthy—you can even submit photos. To begin, watch FitFamily’s online video, which describes the different resources available on the website. It also provides information on activities that are available at local Air Force installations, such as community resources, outdoor adventures, and family activities.
Interested in more family fitness information? Visit HPRC’s Family & Relationships domain for more resources.
Water/pool workouts and swimming are great ways to give aching joints a break or recover from an injury and still get in a good workout. Exercising in the water provides the same aerobic fitness benefits as exercising on land. In fact, exercising in water may be less work for your heart; it pumps out more blood per beat, and heart rates are slightly slower. What’s more, pressure from the water speeds blood flow back to your heart, where your blood gets the oxygen that your muscles need during exercise.
Aquatic exercise is great for most people, including older and younger folks. Consider jumping in a pool to reduce stress and the risk for overuse injuries and as an alternative to your usual exercise routine.
The Marine Corps recently announced that as of January 1, 2014, all women must perform pull-ups as a part of their physical fitness test. A one-year transition period started January 1, 2013, to give Marines time to adjust to the new standards. Women will have to perform at least three pull-ups to pass, while eight pull-ups will earn maximum points. Training programs have already been put in place for women to improve their upper-body strength and pull-up technique. These strength-training programs will benefit any Warfighter or individual who wants to increase upper body strength. If you’re looking to shake up—or “pull up”—your resistance-training routine, give suspension training a try. It’s popular in the military because of its practicality—it requires little equipment and can be performed almost anywhere.
Check out HPRC’s Performance Strategies on developing muscular strength.
Military servicewomen are exempt from physical fitness tests for a minimum of six months after giving birth. For many, though, this may not be enough time to get back to pre-pregnancy fitness levels. To date, studies have found that after pregnancy many active-duty women had slower run times, were not able to do as many push-ups, and had lower overall fitness scores compared to their pre-pregnancy fitness tests. One Air Force study found that sit-ups were the only component of the fitness test that didn’t change after pregnancy, despite increases in abdominal circumference. While exercise is generally recommended for women during pregnancy, there are many reasons why a lot of women stop, decrease, or are unable to do physical training during this time—having a baby is exhausting! Lack of sleep and sleep disturbances, quality and quantity of family support systems, breastfeeding needs, hormonal changes, and the physical stress of childbirth all impact recovery and performance. Getting back into an exercise routine takes time and patience. Discuss any possible restrictions with your doctor before starting. Begin slowly and at lower intensities until you feel stronger. Brisk walking, especially with your baby, is good exercise and good bonding time.
Attention, sailors! The first cycle of PFAs in 2013 is just around the corner. Don’t wait until the last minute to begin your training—postponing conditioning can lead to poor performance and even injury. Spring PFAs are typically conducted in May, so there’s still time to prepare for peak physical fitness. There are several resources you can refer to in case you’re not sure where to start. For more information on the Navy’s Physical Readiness Program—including guidelines, failure process, and assessment tables—refer to OPNAVINST 6110.1J. The Navy also provides sample workouts and the NOFFS app to help you with your training plan.