Filed under: Performance
Sleep is essential for optimal performance! The recent Warrior Resilience Conference V hosted by the Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury included a session called “Scheduling Sleep – A Clear Mind, A Combat Edge,” which highlighted how sleep is critically important to:
- Moral judgment
All of these have a serious impact on performance—not only for Warfighters, but for everyone. Lack of sleep is also linked to increased risk of motor vehicle accidents, depression, substance abuse, weight gain, heart and kidney disease, reduced immune response, and loss of focus. Make it a goal to get seven to eight hours of sleep a night, and reap the performance and health benefits.
A 2011 study of musculoskeletal injuries in an Infantry Brigade Combat Team deployed to Afghanistan found that low back pain due to stress and strain on the back (not actual spinal cord injuries) was the most common complaint. Common causes of back injury include overuse, poor physical conditioning, and incorrect body movements when lifting and moving objects. Fortunately you can decrease your chances of injuring the muscles and ligaments of your back. The key is prevention: Stretching is one way to help prevent lower back pain, but it’s essential to use correct posture and body mechanics when you pick up and move objects such as heavy ammo cans! Daily back exercises (from the Mayo Clinic) and stretches can help strengthen your core and improve your posture, and the University of Maryland offers more valuable tips for prevention. If you’re experiencing back pain, however, you need to see a qualified healthcare professional for an accurate diagnosis and exercise program.
The physical demands of military life are challenging, and if you’re not prepared, they can lead to injuries. The injury prevention series we’ll be running over the next several weeks will provide you with information and strategies for preventing some of the most common injuries: those to the knee, ankle, rotator cuff, back, iliotibial band and wrist/hand. Prevention is key: Taking time for the small stuff may have big payoff down the road. Much of what the exercises done for recovery after an injury can actually be done to prevent the injury in the first place. Stay injury-free for optimal performance! Check back soon for the first in this series.
The dietary supplement and fitness industries are filled with sport drinks, powders, bars, pills, gels, footwear, clothing, and an array of devices all claiming to provide you with a competitive advantage, whether it be improved performance or enhanced recovery. With the ever-growing popularity of team and individual sports, professional and recreational athletes of all ages are an easy target for these claims. But how many of these claims are backed by evidence-based research?
A recent report now reviews the quality of evidence behind the claims of improved sports performance made by advertisers for a wide range of sports-related products, including sport drinks, supplements, footwear, and clothing. The team identified 431 performance-enhancing claims for 104 products advertised in more than 100 general, sport, and fitness magazines in the UK and U.S. for a single month in 2012. They found that more than half of the advertisements and their associated websites provided no evidence to support the claims of enhanced sports performance. Only 146 references were found, and only 74 of these met basic criteria for research quality and almost all of the 74 were found likely to be biased or lacking scientific objectivity. Only three studies were rated as “high” quality and probably unbiased. Such lack of evidence makes it very difficult for consumers to make well-informed decisions about using performance-enhancing sports products.
This review makes it clear that many of the claims made for sports and fitness products lack reliable evidence to support them and that more and better studies are needed to help inform consumers. In the meantime, consumers should be cautious when reading claims of enhanced performance and recovery and always remember that “true” evidence-based results mean that a substantial number of independent research studies have been performed, with findings that clearly support the claims made by advertisers. Presently, there is still no substitute for sound physical conditioning and nutrition practices.
For more information on dietary supplements and how to choose supplements safely, please visit Operation Supplement Safety (OPSS). For information on physical fitness and conditioning, please explore HPRC’s Physical Fitness domain. The original British Medical Journal open-access article is available online.
Dendrobium is being used as a dietary supplement ingredient in some pre-workout products marketed to enhance physical or athletic performance. What is it? And is it effective? Read this OPSS FAQ about dendrobium to find out. Be sure to check back often, as we add answers to other questions about ingredients in performance and weight-loss supplements and how to choose supplements safely.
If you have more questions about a particular dietary supplement ingredient or product, please use our “Ask the Expert” button located on the OPSS home page.
May is National Physical Fitness and Sports month so get out and get moving—and include your family! There are lots of great reasons to add exercise to your daily routine: It decreases your risk for chronic health problems such as diabetes and cardiovascular disease and improves your mental health. Getting outside for a walk with your children can be great bonding time and may even help them (and you) sleep better at night! You can find ideas to incorporate physical activity into your life, including interactive tool kits and planners, at the Federal Occupational Health website. HPRC also provides resources (family friendly ones, too) to help you get started and stay on track!
Increasing your flexibility with a regular stretching routine can help improve your performance by allowing your joints to move with greater range of motion (ROM) with each step, swing, or turn. Stretching also is a great way to increase the blood flow to your muscles, so it can be helpful prior to PT or sporting events. You can start increasing your flexibility with simple stretching and foam rolling exercises; check out our Performance Strategies for tips on how to begin.
There are more than 200,000 women in the military today—almost 15% of active duty members. Not surprisingly then, pregnancy in the military has become a hot health topic as more and more women choose to serve. Even though most women should exercise during pregnancy, pregnant women still engage in less physical activity than their non-pregnant counterparts. Being active during pregnancy has a lot of health benefits, including maintaining a healthy weight and reducing risk of gestational diabetes and preeclampsia, stress, operative or assisted deliveries, and labor time. Remember this very important message – Don’t ignore pain or fatigue; listen to your body and consult your healthcare provider if you have concerns!
The U.S. Department of Health and Human Services (HHS) recommends that healthy pregnant women engage in moderate-intensity aerobic exercise at least 150 minutes a week, which comes out to around 20-30 minutes a day. Women who already engage in vigorous-intensity exercise can continue physical activity at this level as long as they remain healthy and check with their healthcare provider about when to adjust activity levels (and what limits they should keep in mind). A healthy fetus is not adversely affected even by vigorous exercise, but be careful that you don’t overdo it. Remember that your body is changing with pregnancy—it may take more effort to do the same exercises you did before you were pregnant, and you may not realize when you’re pushing yourself too hard. Monitor your heart rate and use tools such as the talk test to gauge intensity. The American College of Sports Medicine (ACSM) has adopted the age-based heart rate ranges for pregnant women from the Society of Obstetricians and Gynecologists of Canada.
After giving birth, you may find that the “baby weight” gained during pregnancy is stubbornly hanging around. Excess weight carries a whole host of adverse health risks, so keep moving—even walking for 45 minutes three to four times per week at low to moderate intensity can reduce risk of chronic disease. As with any exercise program, resuming activity after giving birth should be a gradual process (after consulting with your Doctor).
Certain general precautions should be taken with exercise during pregnancy. Avoid contact sports and exercises that increase the risk of falling. Avoid exercises that require stomach-down (supine) positions, with the exception of swimming during pregnancy, which doesn’t place stress on your joints like other forms of exercise do. Regular exercise before you get pregnant can help you prepare for the physical changes that occur during pregnancy and keep you ready and resilient for your family and your military service.
If you’re pregnant, keep in mind there isn’t any consensus about exercising at altitude, so it’s even more important to know the symptoms of acute mountain sickness (AMS). Take time to acclimatize if you travel to altitudes above 2500 meters and allow two or three days before exercising moderately. Wait for complete acclimatization before engaging in heavy exercise.
First and foremost, however, if you become pregnant, consult with your healthcare provider before starting or continuing any exercise routine. Also, each service branch has its own policies regarding pre- and post-natal exercise ().
Injury prevention is the key to optimizing soldier-athlete performance, which is why Fort Benning deployed Musculoskeletal Action Teams (MATs) to their 194th Armored Brigade and their 198th Infantry Brigade as part of a two-year pilot study. The MATs consist of physical therapists, physical therapy technicians, athletic trainers, and strength-conditioning coaches. MATs have three main principles: injury prevention, precision PRT, and human performance optimization. The MATs offer basic trainees injury screenings, early treatment of minor injuries, and instruction on proper training technique. Trainees are also given guidance on correct footwear, management skills, and strategies to prevent common exercise mistakes that may lead to injury, as well as briefings on subjects like nutrition and preventative exercises.
The aim of this study is to educate soldier athletes. By learning to manage your own health and fitness, you’re more prepared to complete your mission safely. The goal: You and your fellow soldier athletes should have less need for medical treatment facilities because you’ll be equipped with your own preventative strategies, which you can use throughout your career. This study is also being conducted at Fort Ill, OK, Fort Lee, VA, and Fort Leonard, MO. The study will wrap up in April 2013, at which time the researchers will evaluate the results.
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!