Filed under: Fitness
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.
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!
Most people associate dehydration with hot weather. Here’s news: You can experience dehydration in cold weather too. Being active outside in cold weather for less than two hours doesn’t usually present a problem. But for long-term exposure such as a field deployment, which can last anywhere from a few days to several weeks, the combination of heavy clothing and high-intensity exercise can lead to increased sweating and the possibility of dehydration. You may not feel as thirsty in cold weather as in other climates, because your body chemistry impairs your brain’s ability to tell you when to hydrate. Cold weather also has the effect of moving body fluids from your extremities to your core, causing increased urine output and adding to dehydration.
The bottom line: When in cold climates, don’t rely on thirst to be an indicator of hydration. Drink often, before you’re thirsty. Water and sports drinks are the best fluids to maintain hydration, even in cold weather conditions. When you’re in a situation where you need to monitor your hydration level keep in mind that carbonated and caffeinated beverages (including energy drinks) have a dehydrating effect since they increase urine flow. Also avoid alcohol consumption in cold weather. It gives a temporary feeling of warmth but interferes with the body’s ability to retain heat since shivering, the normal response to maintain body temperature, is delayed.
Sometimes it’s not easy to hydrate as much as you need, especially when on a mission. One way to measure your hydration status is to monitor the color and volume of your urine. (Snow makes a good test spot.) Dark, scanty urine is an indication of dehydration. Ideally, urine should be light yellow to clear. Enjoy getting some exercise in the cold weather, but be sure to keep your water bottle in tow.
In the military, physical activity is probably part of your daily routine, but do you also have a post-workout strategy? Good recovery is just as important as the workout itself. “Recovery” can mean what you do—or don’t do—right after exercise. It also can mean taking a day off from working out altogether. Either way, it’s a critical component of your overall fitness program that can help prevent injuries.
First, it’s important to rehydrate and refuel after exercise to replace the fluids and nutrients lost during exercise, heal damaged muscles, and build more muscle. A combination of protein and carbs are the key for recovery. Some suggestions for post-exercise snacks are:
- Low-fat yogurt with fruit
- Trail mix
- Turkey wrap
- PB&J sandwich
- Chocolate milk (For more information about chocolate milk as a recovery snack, see HPRC’s Healthy Tip.)
Sometimes, after a particularly hard workout, you need a day of rest with no exercise. Listen to your body. If you have some lingering aches and pains that could worsen with exercise, take a day off. Sleep and rest are also important for proper recovery, staying fit and healthy, and achieving overall readiness and resilience. Make sure you get all the important components of your exercise routine in order to achieve peak fitness and keep injuries at bay.
As winter approaches here in the northern hemisphere, staying active requires more planning to be safe and comfortable. Here are some tips for exercising in cold weather conditions:
- Since medical conditions such as Raynaud’s, cardiovascular disease, and asthma can be exacerbated by climate changes, be sure to check with your doctor before exercising in the cold.
- Check out these tips from the Mayo Clinic, which include dressing in layers that include a synthetic material such as polyester or polypropylene close to the skin (avoid cotton, since it soaks up the sweat!) and paying close attention to your extremities, especially your fingers and toes, since the circulation to these areas decreases in cold weather.
- The American College of Sports Medicine also has a Position Stand on preventing cold-weather injuries during exercise that emphasizes being able to recognize the signs and symptoms of hypothermia and frostbite, as well as monitoring wind-chill temperature. The signs and symptoms of hypothermia can vary, but in general watch for feeling cold, shivering, apathy, and social withdrawal. Also watch for the early stages of frostbite (which precede the deep frostbite that can cause major tissue damage) in which you’ll feel burning, numbness, tingling, itching, or cold sensations.
If you pay attention to these guidelines, you can continue to stay fit all winter long.
Beginning on November 1st the U.S. Army will bring back the requirement to pass the Army Physical Fitness Test, including weight standards, in order to enroll in professional military education courses. Initially this requirement was waived due to the great demand for soldiers during OIF and OEF. Sgt. Todd McCaffrey states, "Reestablishing the Army physical fitness test and height/weight standards into our professional military education programs reinforces the efforts the Army's senior leaders have been emphasizing on standards based training and education." For information on how to meet these requirements, visit HPRC’s Fighting Weight Strategies, service-specific Physical Fitness Guides, and Policies, Standards, Reports, and Guidelines.
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!
Preparation for the PFT/PRT takes time and discipline. Training for the test should not be something you start the week prior, and the habits you begin leading up to the test should be ones you continue after the test. Weekend warriors and procrastinators are at greater risk for injury, and it’s likely that performance will be less than optimal when it comes time for PFT/PRT. If you’re just getting back into shape, be sure to do it gradually. Once you’ve resumed a regular exercise routine you may notice aches and pains associated with getting back in shape. Listen to your body. Be vigilant for symptoms of overuse injuries and knee pain, which are common athletic injuries. It’s important to address these issues early to minimize any damage and get you back in action as soon as possible. Maintaining your exercise routine after the PFT/PRT and challenging yourself along the way will keep you in soldier-athlete shape year round, and prevent deconditioning. Check back to past articles on cardiovascular, muscular and mobility fitness for guidelines and tips.
The 3rd annual Warrior Games took place at the beginning of May in Colorado Springs, Colorado. The United States Olympic Committee developed this “friendly” competition among the Navy, Air Force, Army, Marine Corps, Coast Guard, and Special Operations service men and women to promote sports programs for wounded, ill, and injured active and retired service members. If you think that these games are strictly to boost morale among wounded warriors, or to inspire the audience as they witness the amazing spirit among these military men and women, the highlights from this year’s event may change your opinion. These athletes train for months just to qualify for the Warrior Games, and many aspire to compete in the Paralympics. They devote hours every day to training for the games. Many of the competitors train together at Warrior Transition Units or other military facilities, and U.S. Olympic trainers and coaches are often on hand. You think you have what it takes to compete with the big dogs and win gold? Watch this video and decide!
Even wonder why HPRC refers to the sections of its website as “domains”? They came from an initiative within the Department of Defense that’s outlined in a special issue of Military Medicine titled “Total Force Fitness for the 20th Century: A New Paradigm.” Experts identified eight “domains” of fitness that contribute to the optimal, overall fitness and preparedness of U.S. military forces. With some reorganization (and one exception – medical), these domains are represented on HPRC’s website—Physical Fitness, Environment, Nutrition, Dietary Supplements (originally part of nutrition), Mind Tactics (psychological, behavioral, and spiritual fitness), and Family and Relationships (family and social fitness)—along with a section on Total Force Fitness that addresses how these domains come together to create Human Performance Optimization (HPO) for our military service members.