Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
Jumping rope is a good way to maintain fitness, particularly in confined environments such as on board a ship. If the pace is fast, the energy expenditure is similar to running. The Navy Seals Fitness Guide suggests the following ways to add variety into your jump rope routine:
- Boxer’s Dance: Shift weight from right to left with both feet together.
- Run: Jump to the right while lifting the right knee, then switch to left side.
- Jumping Jack: Jump 2 times with feet together then on the third time, do a jumping jack.
- Knee-toe: Tap right toe on the floor, jump to your left foot while lifting left knee up high, then switch.
This new study provides evidence for health and well-being benefits as a result of overcoming moderate adversity. Healthy coping skills are essential to overcome difficult times and bounce back stronger than before. For examples of helpful coping strategies, read this fact sheet .
When reuniting with your family, the “Soldier and Family Guide to Redeploying” offers tips for maintaining successful family relationships. A few of their suggestions:
- Take time to re-establish communication with each of your loved ones.
- Use romantic communication to help transition into love relations easier.
- Reinforce the good things your family has done.
- Move slowly in making adjustments.
- Discuss division of the family chores.
- Spend time alone with your spouse.
- Focus on successes and limit criticisms.
- Expect some changes in your child(ren).
- Spend relaxed time with your child.
Autumn is here and so are the leaves! Rake your own leaves, or your neighbor's leaves, for a great workout. Raking is an aerobic exercise and can help strengthen your core muscles. For tips on how to safely rake leaves, read this article by Medicine.net.
Want to lose weight? Whether you have 10 or 100 pounds to lose, start with a goal of losing 10% of your body weight. Losing weight can feel overwhelming – by setting short-term attainable goals, the end result won’t seem so out of reach. After you achieve the first 10% goal, reward yourself, and then set your new goal.
Your feet are so important – they work hard to get you from place to place! You walk, jog, run, cycle, and swim with your feet, so take good care of them. Easy tips include wearing comfortable shoes that fit properly, shopping in the daytime for shoes when your feet are more swollen than in the morning, walking to exercise your feet, wearing well-fitting stocking and pantyhose, and seeing a podiatrist to deal with corns or calluses.
Source: HealthDay News
A recent systematic review found that nutritional and herbal supplements may be an effective way to treat anxiety and anxiety related problems without serious side effects. Although scientists reported that positive outcomes may be due to a placebo effect*, based on the review, there is scientific evidence to support the use of certain nutritional and herbal supplements to treat these conditions. If you are currently being treated for anxiety, discuss with your physical the option of using or including a natural supplement.
* A placebo effect is the beneficial effect in a patient following a particular treatment that arises from the patient's expectations concerning the treatment rather than from the treatment itself.
If you are in an intimate relationship, take a moment to think about how your relationship is going. Relationships can often benefit from relationship enrichment programs. Each service offers relationship enrichment programs (some termed "marriage," some termed "relationships," and some termed "personal growth"). For more information, visit the Real Warriors program or the National Military Family Association websites.
- The Air Force offers “Marriage Care” as a weekend retreat post deployment.
- The Army offers single soldiers, couples, and families, relationship skill building weekend retreats called “Strong Bonds."
- The Navy, Marine Corps and Coast Guard offers Personal Growth retreats, Warrior Transition retreats, Marriage Enrichment retreats and Family Enrichment retreats under the Chaplain’s Religious Enrichment Development Operation (CREDO) Spiritual Fitness Division.
- National Guard and Reserve couples are eligible for the above programs as well as programs within the assignment state.
Domestic abuse, road rage, workplace violence, divorce, and addiction are just a few consequences of not managing your anger. Anger is a normal emotion that can spin out of control and destroy relationships and lives. Anger management techniques are proven ways to help change the way you express anger and will help you diffuse the negative emotions you may feel before they get out of hand.
Click here to read some of the popular tips on how to help you get your anger under control.
According to researchers at The Citadel, wearing a small plastic mouthpiece during exercise could boost athletic performance. The military college has been studying the mouthpiece's affect on different aspects of performance since 2004.
They want to know not only if it works, but how it works. In an article from The Post and Courier (Charleston, SC), one of the aspects researchers are studying is the mouthpiece's affect on levels of the hormone cortisol - which is associated with stress. Cortisol increases when people exercise.
When a person wears the mouthpiece, cortisol levels seem to drop back to a normal level more quickly. The studies currently under way are looking at how the mouthpiece affects performance, resistance-training, flexibility and pistol shooting accuracy.
Click below to access the article.