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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.

How strong are your bones?

HPRC Fitness Arena:
Strength-training for your bones.

We don’t give much thought to our skeletal systems until we do something that results in a broken bone. But bones play a vital role in a person’s general health and fitness. Our bones support us, allow us to move, and protect our vital organs from injury. They also store minerals—such as calcium and phosphorus—that are released into the bloodstream when our systems need them, for example, for muscle contractions.

Bone loss usually occurs gradually over a long period of time. By taking steps now to maintain healthy bones, you could ward off medical conditions such as osteoporosis.

One way to maintain optimal bone health is to eat foods rich in calcium and vitamin D. Without enough vitamin D, the body cannot absorb enough calcium from the foods we eat. This causes calcium to be taken our bones, which prevents the growth of new bone and results in weaker bones.

Good sources of calcium include low-fat dairy products, nuts and seeds, beans, broccoli and other leafy green vegetables, and fortified products such as orange juice that have added calcium. Good sources of vitamin D are egg yolks, fatty fish, beef liver, and milk with vitamin D. We also make vitamin D when our skin is exposed to the sun, although not everyone is able to get enough vitamin D this way.

Another way to keep your bones strong is to engage in physical activity. The best exercises are the strength-building and weight-bearing kinds such as walking, climbing, lifting weights, and dancing.

Other ways to maintain bone health include preventing falls by reducing the risk factors that you can control. Improve your balance and strength through exercise, maintain good vision, and make sure that your home is free of “falling dangers” such as poor lighting and loose rugs. Risk factors such as smoking, alcohol, medications, and body weight are also controllable. Smoking cigarettes, like vitamin D deficiency, can keep your body from using the calcium in your diet. Alcohol and certain medications (glucocorticoids, for example) also can cause your bones to become weak or lose mass. Moreover, being too thin increases one’s risk of developing weak bones that are more likely to break. If necessary, boost your diet with calcium and vitamin D supplements. Also consider talking to your physician about your bone health.

You may have heard again and again how important calcium and vitamin D are. Maybe you’ve even taken some or all of the steps above. But if you haven’t, start now and take action! Eat the right foods and exercise for strong bones.

Some tips for redeployment and reuniting

HPRC Fitness Arena:
When reuniting with your family, the “Soldier and Family Guide to Redeploying” offers tips for maintaining successful family relationships.

 

When reuniting with your family, the “Soldier and Family Guide to Redeploying” offers tips for maintaining successful family relationships. A few of their suggestions:

For Warfighters:

  • 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.

For spouses:

  • Move slowly in making adjustments.
  • Discuss division of the family chores.
  • Spend time alone with your spouse.

For parents:

  • Focus on successes and limit criticisms.
  • Expect some changes in your child(ren).
  • Spend relaxed time with your child.

Rake leaves as part of your autumn workout


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.

 

Think 10% for weight loss

Filed under: Weight loss

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.

 

Maintain healthy feet

HPRC Fitness Arena:
Filed under: Feet, Footwear

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

Nutritional and herbal supplements may help anxiety-related conditions

HPRC Fitness Arena:
A recent review found nutritional and herbal supplements may help treat anxiety and related problems without serious side effects. Scientists report the positive outcomes may be a placebo effect, but positive outcomes are still positive.

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.

Marriage Enrichment Programs


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.

 

 

The consequences of anger and why you should manage it


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.

Studies look to see if mouthpiece boosts athletic performance

According to researchers at The Citadel, wearing a small plastic mouthpiece during exercise could boost athletic performance.




mouthguard_shutterstock.jpgPhoto: Shutterstock.com

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.

Citadel puts research where mouth is

New changes coming for Army physical fitness testing

The November 7 edition of Army Times.com is reporting that a new Army PT test is coming.

barbells_shutterstock.jpgPhoto: Shutterstock.com

The November 7 edition of Army Times.com is reporting that  a new Army PT test is coming. According to the article, officials are putting the final touches on a new physical fitness test that will be proposed to Army leadership at year’s end.

Click on link below to access the article.

A new way to measure fitness

 

 

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