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Filed under: Healthy behaviors

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Sitting can be harmful for your health

HPRC Fitness Arena:
Couch potatoes – read on!

An American Cancer Society study found that individuals who sit more during their leisure hours and are less active, died sooner than those who sat less and were more active. According to researchers, "sit more, die more." If you are a couch potato, stand up and walk around! Get out and walk the dog, plant some flowers, or play ball with the kids… your own or the neighbor's!

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Fluid replacement during operations or exercise

HPRC Fitness Arena:
There's a right way to replace the fluids you lose when you sweat.

If you sweat a lot during exercise, be sure to drink lots of fluids – but do not exceed 1.5 L/hour. Sip frequently rather than gulp; drinking small amounts of fluids at a time are more effective than drinking large amounts occasionally. Also, start drinking before you become thirsty. Click here for more information.

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How to help your skin survive the summer sun

HPRC Fitness Arena:
Summer sun can damage your skin.

Whether you are working out or relaxing, the summer sun can damage your skin. The American Academy of Dermotology recommends that you use a sunscreen of SPF 15 or higher, apply 15 to 30 minutes before going outdoors, and reapply every two hours. Make sure to cover all of your skin and use even if it’s cloudy outside.

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Monitor your heart rate to improve your performance

HPRC Fitness Arena:

Monitoring your heart rate during exercise is an excellent way to optimize your training and improve your performance. Review this article by Medicinenet on how to make sure you are in the best training zone for your goals.

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Work out with a friend

HPRC Fitness Arena:
A little friendly competition with a friend benefits you both.

Working out with a friend can ramp up performance and help you reach your fitness goals by helping you stick to your regimen and providing a source of friendly competition. Taking a friend along for a run or other workout will help you both.  Click here for more information.

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Staying fit on a budget

HPRC Fitness Arena:
There are plenty of low-cost alternatives to expensive gyms that can help you lose weight and build muscle without breaking your budget. Read on for a few examples.

Count your steps! Get a pedometer and see if you close you can get to 10,000 steps each day.

Jump rope – it not only gets your body moving but it's also a great family activity to share.

Start a fitness group. Having a buddy and working out together is a lot of fun. You can create your own fitness groups and include fun activities such as walking, hiking, running, using exercise DVDs, and playing at the park with children.

Join a local adult recreational sports league and play sports like soccer, basketball, and softball, and make new friends, to boot.

Simple exercises like push-ups, dips, crunches, and stretches can be done in a few minutes. Set aside time every day to be active.

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Strengthen your core with a few core moves

HPRC Fitness Arena:
Improve your performance with core moves.

A strong core can enhance balance and stability and may even improve your performance. For more reasons to strengthen your core,  here are seven from the Mayo Clinic. Additionally, visit the Mayo Clinic’s slideshow for core strengthening exercises.

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Warming-up provides much needed benefits

HPRC Fitness Arena:

You may be anxious to get your workout started, but take the time to warm up and you'll avoid injury and perform better. Click here for more information on why you should stretch. To review warm-up and stretching techniques, see Chapters 4 & 7 in the Navy Seal Fitness Guide.

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Protect your skin from the sun

HPRC Fitness Arena:
With the hot sun of summer, make sure your skin is protected when exercising outdoors.

With the hot sun of summer, make sure your skin is protected when exercising outdoors. This isn't just a cosmetic issue, but a health issue, as well. Apply enough sunblock of the correct type for the exercise you're performing outdoors. Visit Environment, Health, and Safety Online for general sun safety tips.

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Optimize your relationships!

HPRC Fitness Arena:
Everyone can benefit from learning relationship enhancement skills.

In our previous post, we talked about why family relationships are important for Warfighter performance. This week, we’ve identified strategies for enhancing one’s relationships, based on the latest research we’ve read. Just like our bodies, relationships can be made stronger with training.

Think about adding the following strategies to your “relationship fitness plan.” They can be used in any close relationship: with your partner, your child, other family, or friends.

1) Relationships need work before problems arise. Many programs, like the Comprehensive Soldier Fitness Program and the One Shot One Kill v2.0 Resilience Program, address this concept of prevention. Just as you don’t start training for combat the day before a mission, you shouldn’t start relationship training after issues arise. Your relationship fitness plan should include practicing these behaviors:

Appreciate your loved ones through words or deeds.

Obey the Golden Rule: Treat others as you want to be treated.

Put yourself in the other person’s shoes. When in a fight, stop and ask yourself what the true message is behind the other person’s words.

Listening openly rather than reacting to angry behavior can head off an argument.

Communicate using “I-statements,” rather than blaming statements beginning with “you.” Start with an “I” and clearly state what you want to say from your perspective.

Keep negative comments and interactions to a minimum. For every one negative comment or interaction, five positive ones are needed to balance it out.

Soften your “start-up.” Conversations that turn into fights can be predicted from the start of the conversation. If a conversation begins with angry tones, high-pitched voices, or aggressive behavior, it can quickly escalate into an argument.

Keep things in perspective. Focus on the bright side.

Have fun. Remember to laugh together and have fun.

2) Relationship problems don’t go away by ignoring them. Being proactive by addressing recurring problems can go a long way towards fewer problems and creating less stress in the long run.

3) Timing is everything. Be strategic about when you address problems. When emotions are high, you’re more likely to say things without first thinking them through. With sensitive issues, take a break and address the issue when everyone is calm. At the very least, break from the argument for the time it would take to drink a glass of water.

4) Practice good relationship skills during the good times, so you’re prepared in difficult times. Just as Warfighters constantly train in order to be prepared for the difficulties they might encounter, relationship skills require practice before they’re put to the test in stressful situations.

The above strategies can help your relationships be positive forces in your life – and with less stress and more love, you can handle the rest of your life better.

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