Filed under: Healthy Tips
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.
Worrying is normal. If you tend to think that worrying will help you prevent stress later, you're not alone. Unfortunately, it doesn't work like that. Worrying can become a problem all by itself, especially when you're worrying about something that can't be solved. Try this instead: Make a habit of writing your worries down. Keeping a journal or a record, like some people do for weight loss or a training regime (see Rule #9 in OSOK’s 10 Rules of Engagement), can help you see patterns and trends, mark progress, and simply get things off your mind. For some, seeing a concern written down allows them to "forget" it. Keep a journal in a place where you find yourself worrying a lot (except in your car—limit your writing to someplace safe), such as the dinner table or the nightstand beside your bed. When you find yourself worrying, start jotting, and over the course of the week, see if it hasn't helped you get a handle on worrying. If it helps you take action or let go, you've done your mind a favor.
Need a great post-workout beverage? Try drinking a glass or two of chocolate milk during the first 15-60 minutes after exercise to replenish glycogen stores and repair muscles.
Why chocolate milk? The carbohydrate-to-protein ratio in chocolate milk is roughly four-to-one, the best ratio for replenishing glycogen stores while providing adequate protein for muscle building and repair. One eight-ounce glass of chocolate milk provides about 200 calories. It provides carbohydrate, protein, electrolytes such as potassium and sodium, and essential vitamins and minerals such as vitamin D and calcium in an easily digestible liquid form that is inexpensive and readily available, and it tastes good! But be sure to choose heart-healthy low-fat versions.
For those who are lactose intolerant or allergic to dairy products, or for those who simply prefer a plant-based diet, fortified chocolate soymilk is a great alternative.