Filed under: Recovery
Attention, all disabled service members and veterans! Staying active helps with recovery by rebuilding strength and endurance—and in so many other ways, as well. A positive mindset and a supportive community are as important as fitness, and getting involved sports such as snowboarding, cycling, wheelchair basketball, and others can build both physical fitness and mental resilience. Consider checking out the Warfighter Sports Program developed by Disabled Sports USA. It offers more than 30 winter and summer adaptive sports in more than 150 events nationwide. Instruction, equipment, and transportation are provided to Warfighters and their guests. Become a part of the team and find the events happening in your area today!
Physical and mental rehab for wounded warriors can come in the form of an undersea adventure. A 2011 study at Johns Hopkins University looked at the effects of a four-day scuba certification class on a group of veterans with spinal injuries. The benefits noted included improved muscle movements, reduction of post-traumatic stress disorder symptoms, and improved sensitivity/sensation for those with certain spinal cord injuries.
Being in the water offers a zero-gravity environment that enables Warfighters to develop the confidence and ability to do activities they may not feel comfortable doing on land. There are organizations that provide scuba lessons and outings for wounded veterans and their families free of charge, such as Adaptive Heroes, Soldiers Undertaking Disabled Scuba (SUDS), and Divers4Heroes, to name a few. Check for programs in your area and explore the great unknown!
Total Force Fitness requires optimal performance, and optimal performance requires optimal sleep. One way to get your best sleep may lie in some of the subtle sounds you hear every day. You may have heard of “white” noise, a type of random, constant sound that can filter or mask surrounding noises. Studies have now found that another kind of sound—“pink” noise—can help your sleep be even more restful than actual silence. Unlike white noise, the volume of pink noise is essentially the same regardless of its frequency. (For serious audio buffs, here’s an explanation from Georgia State University’s “HyperPhysics” department.) When you think of pink noise, think of rain falling or the rhythm of a heartbeat. This kind of noise regulates and synchronizes with your brainwaves, which enhances the percentage of time you’re in a restful, stable sleep. Pink noise might be another strategy to add to your arsenal for getting better sleep. You can get recordings of pink noise from a variety of sources online—some even free—for your smartphone or other mp3 player or cd/dvd player. A little searching should turn up something you like. And read more about the importance of sleep and how it affects your performance.
According to a recent report about post-exercise recovery and regeneration for athletes, men over 19 and women over 18 needs 8-10 hours of sleep a night (plus a 30-minute afternoon nap, as needed) for optimal athletic performance.
Continuing good sleep habits established earlier in adolescence such as regular meals, early morning light exposure, and a nightly sleep routine remain important. However, it’s also important to monitor the effects of stress and changes in sleep due to training/military operations.
Even if you’re not an athlete, the recommendations above still apply, except that your total sleep needs are seven to nine hours a night to keep you at your best.
Some additional tips for sleep:
- Regular exercise during the day can help you sleep better at night.
- If you have a question about whether to exercise more or sleep, choose sleep!
- During the night, if you wake up and after 20 minutes haven’t gone back to sleep, get out of bed, do something relaxing, and then get back in bed. You’ll probably fall right asleep.
Also, for a better understanding of your current sleep habits, afterdeployment.org has an online “sleep assessment” that you can take. For more information on how to optimize your sleep, visit the HPRC’s Sleep Optimization section.
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.
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.
The cool-down—a practice so engrained in our exercise habits that we assume it’s important. But, the truth is, the topic is understudied, and evidence for or against cooling down is still up for debate. What is a cool-down and what is it supposed to do? The American College of Sports Medicine (ACSM) recommends a period of low- to moderate-intensity aerobic or muscular endurance activities after exercise to gradually reduce heart rate and blood pressure and remove metabolic byproducts from the system. For some, this may be a slow jog down the street, or an easy ride around the block after a workout with the hope of also preventing delayed onset muscle soreness (DOMS). The long-standing theory behind cooling down was that it helped to remove lactic acid from the system, a substance that could later cause muscle aches and soreness. However, it is believed that DOMS is the result of minor muscle damage due to novel or intense exercise, but we do know that lactic acid is not the culprit. During cool-down—active recovery—more lactic acid is removed from the system than during passive recovery, i.e., no cool-down. But is this a good thing? In a study of cyclists, researchers found that when subjects stopped exercise abruptly, lactic acid turned into glycogen, a fuel for the muscles. But when the cyclists gradually tapered off activity, less glycogen was made, leaving less energy for the muscles. These results indicate that cooling down might not be beneficial and may waste useful energy for the muscles.
On the other hand, a cool-down lowers elevated heart rates faster than passive recovery does and may prevent post-exercise dizziness. Stopping abruptly after exercise can cause blood to pool in the dilated vessels of the legs and feet, which may lead to a feeling of light-headedness and/or dizziness. Keep in mind, however, that these symptoms can also be related to other post-exercise conditions such as low blood sugar, low blood pressure, dehydration, or even hyponatremia. If you experience these symptoms, check with your doctor to find out if there are other causes.
Scientists agree that cooling down is also beneficial for people with cardiovascular conditions and heart disease where the coronary vessels are narrowed due to atherosclerosis (fatty deposits), as blood return to the heart may be compromised without it.
ACSM currently recommends at least 5-10 minutes of cool-down, with at least 10 minutes of stretching after exercise. However, more research is needed to determine the value and ideal recommendations for cooling down. If stopping exercise abruptly causes symptoms of light-headedness and dizziness, then a cool-down is a good idea.
The September 27, 2010 edition of Army Times has an article that focuses on to the Army's new focus on training soldiers to eat and drink healthier items that not only prepare him for strenuous physical activity, but also fuel him throughout the endeavor and aid in his recovery afterward.