Filed under: Healthy Tips
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!
With the holidays upon us, the number of problems that you have to solve might be kicking up a notch or two. A Department of Defense and Veterans Affairs initiative, Moving Forward, has a website that gives you tools for “overcoming life’s challenges.” As you encounter challenges this holiday season, give their module a test run—it takes you through a step-by-step process for solving problems. They suggest:
- Define the problem and set goals
- Come up with alternative solutions.
- Pick one solution
- Put your solution into action and analyze the outcome.
HPRC’s website also has useful information on stress management.
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.
It’s how you react to stressful situations—not the causes of stress themselves—that can affect your future health. Research has shown that people who react more strongly and remain “stressed out” longer are more likely to develop chronic diseases such as heart conditions and arthritis.
Even if you can’t control the stressful situations you find yourself in, you can learn to control how you react to them. Simple mind-body strategies such as deep breathing and cognitive reframing can help. Try some of the relaxation strategies from the Navy & Marine Public Health Center website the next time you find yourself reacting to a stressful situation and see if they make a difference.
Part of a comprehensive fitness program involves improving your muscular strength and endurance. One way to figure out how much weight you should be lifting is to determine your one-repetition maximum (1RM). The American College of Sports Medicine recommends lifting 8–12 repetitions of 60-80% of a person’s 1RM to improve muscular strength and endurance. However, doing a 1RM test isn’t always feasible or safe if you don’t have someone to spot you. Instead, try using this this quick-and-easy calculator to estimate what your 1RM should be for a given exercise.
The holidays can sometimes be a stressful time filled with loved ones and activities. This year, try practicing one of the healthy stress busters you can find on HPRC’s website—by yourself or with your family. For example, give brief meditation a try.
You can even try this as a family: Have someone lead the meditation and give occasional cues. Note that this generally works better with older children!
For more information on strategies for stress, visit the Stress Control section in HPRC’s Mind Tactics domain.
Lugging around heavy weights and other exercise equipment while traveling or on deployment isn’t the most practical idea. Pack a couple of suspension-training straps, however, and you’ve got part of a well-rounded training routine covered. Suspension training has gained a lot of popularity among both civilians and service members alike, and more and more gyms are now offering suspension-training classes. Once the straps are securely anchored to something that won’t move and is sturdy enough to hold your weight, place your hands or feet into the loops, and your body weight enhances the effectiveness of exercises such as push-ups, lunges, core strengthening, and more. While there are various ways to adjust and adapt the exercises for less experienced exercisers, this type of workout requires some initial joint and core stability. There is also potential risk of injury, especially for beginners. Before you try this for the first time, it’s a good idea to get some advice and guidance from a suspension-training professional.
The Army has several resources to help you train for the Physical Fitness Test (APFT) and to build and maintain your fitness levels throughout the year. HPRC has issued a series of documents to help you increase aerobic fitness as well as muscular strength and endurance. Under the Army PRT tab in our Physical Fitness Program Guides section you will find links to videos that demonstrate specific preparation, conditioning, and recovery drills found in TC 3-22.20, Army Physical Readiness Training, as well as other sources of information to guide you in developing and carrying through on your training commitment.
Not being able to quiet your mind at night can be very frustrating— and it’s not just an “adult” problem. If your child has difficulty sleeping because of a restless mind, try setting aside some “worry time” during the day. Help your child create a “worry box” and personalize it through art. Children can write down their worries—each on a separate index card—and deposit the worry in the worry box. Doing this while getting ready for bedtime can be a good way to spend some quality time with your child every night. For more information on sleep strategies, visit HPRC’s Mind Tactics section.
Ever notice that pain isn’t as bad when you are doing something: hanging out with friends; playing video games; taking a walk? Simply put, distraction works—sort of like having a busy signal for your brain. Distraction may not have the other benefits of exercise and meditation, but it can help you manage pain and other problems such as depression, anxiety, PTSD, and anger.
A couple tips:
- Choose healthy distractions that make your life better, such as exercise, fostering good friendships, art...
- Don’t use too much distraction. Save it for when it can benefit you the most. If you use it too much, it loses its effect.