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.
We all have goals—to lift a certain weight, to cycle a century, or to run a marathon in a certain amount of time. Of course, not all goals are fitness oriented; maybe you want to climb in rank at your job or finish college by a certain date. Whatever your goals are, keep in mind that they’re easier to accomplish when they’re SMART goals: Specific, Measurable, Achievable/Action-oriented, and Time-sensitive. Goals are not just about dreaming big; they’re about achieving.
HPRC’s printable SMART goals worksheet will help you to get on target. Using this tool will help you to:
- think through exactly what you’re aiming for;
- determine if the goal is a good fit for you;
- measure and monitor your success;
- pay attention to the language that you use; and
- break down the overall goal into chunks.
And for more guidance on making your goals achievable, you can check out HPRC's Answer on SMART goal setting.
Having good social support is beneficial in many ways and can come in a furry package! Pets are wonderful companions, and you benefit by having one (or more) in so many ways: They get you out exercising, increase your self-esteem, decrease a sense of isolation, and help you through tough times. If that’s not enough, there’s a growing amount of research on the use of dogs providing therapeutic benefits to individuals coping with post-traumatic stress disorder and traumatic brain injury. Dog owners are also more likely than those who don’t have dogs to meet physical activity guidelines. So if you have a furry creature at home, remember to give them a big pat for enhancing your life. Indeed, one researcher described these relationships as truly “friends with benefits.”
For Warfighters about to be deployed, pets also can come with the added stress of needing to find a temporary home. To get some tips about what to do with your pet while you’re on deployment, check out this article from HPRC and/or this Department of Defense blog.
Regular exercise can build strong muscles and bones and promote overall health. It is especially important that children exercise and learn healthy habits early on. Exercise can also boost kids’ self-esteem, improve sleep, and stimulate learning in school. But do you know what kinds of exercise your children or teens should be doing? Check out HPRC’s Answer, “Put some fun in your children’s fitness,” to find out. And visit the COAM website to learn more about the American College of Sports Medicine’s National Childhood Obesity Awareness Month.
These days there’s an app for just about everything, including injury prevention. In fact, there are many apps for that. But the truth is that most of them are not backed by science. Unfortunately, among the thousands of smartphone apps in the fitness, medical, and sports categories, only a handful provide evidence-based information on injury prevention.
After sifting through hundreds of different fitness and sports-related apps, researchers in a 2012 study found only 18 apps claiming to provide tips for injury prevention and rehabilitation. Only four of these apps contained claims for which they could find supporting scientific evidence. For example, the “Ankle” app was developed to implement an exercise program based on results from a well-conducted study. Other of these four apps appeared to be evidence-based only by coincidence, not as the result of a sound background search of the scientific literature. By comparison, five apps provided tips (such as warming up, stretching, proper shoes) to prevent running injuries despite a lack of evidence that the recommended practices actually reduce risk of injury. Other apps contained equally unsupported claims in areas such as shoulder injury, plantar fasciitis, and delayed-onset muscle soreness (DOMS). One even cited published literature that did not support its claims.
If you’re searching for injury-prevention strategies, it’s important to be wary of apps that contain inaccurate or unsupported information. The visual appeal and usability of an app may not necessarily reflect the quality of information, especially when it comes to injury-prevention tips. And while the study mentioned above is more than a year old, it’s unlikely the situation has changed. Check out HPRC’s injury-prevention resources or talk to a physical therapist if you have other concerns about injury prevention.
Chia seeds have become a staple in many grocery stores, given their nutritional value and recent attention as recipe ingredients. But will consuming this seed cause a positive drug test? HPRC has a new OPSS FAQ to answer this question, plus other information about chia seeds and what to avoid.
The “relaxation response” is your body’s counterpart to the stress response you feel during critical situations. As the name suggests, the relaxation response has a calming effect on your mental and physical state, with benefits that include less anxiety, a more positive mood, a sense of calmness and well-being, and reduced heart rate, breathing and metabolic rates, blood pressure, and muscle tension.
Sound good? You can learn how to use your body’s relaxation response for health and well-being. Various mind-body techniques such as deep-breathing exercises, guided imagery, meditation, progressive muscle relaxation, yoga, tai-chi, and qigong all train you to turn this response on. Practicing these mind-body techniques has been found to help with anxiety and depression, as well as physical conditions such as hypertension, cardiovascular disease, and types of cancer that are exacerbated by stress.
To learn more about mind-body techniques, check out HPRC’s Mind-Body Skills section.
The bill that made September 11 a national day of mourning was passed unanimously by Congress and signed into law by the President less than three months after the event that triggered it: the September 11, 2001, terrorist attacks. Patriot Day is aptly named, because it resulted in a renewed awareness of American patriotism and appreciation for the heroism of our Warfighters.
The events of 9/11 also gave rise to a growing movement to support volunteer efforts towards disaster relief, community services, and many more local and national improvements. In 2009, the Serve America Act was passed to create and support at-home volunteer service corps to encourage this volunteer movement. In recognition of the fact that it was 9/11 that fueled this burst of volunteerism, Patriot Day became “Patriot Day and National Day of Service and Remembrance.”
So take time out this September 11 not only to remember and honor those who died on that day but also those volunteers who rose to the occasion that day and every day since, especially those members of our Armed Forces who represent the ultimate volunteer effort. And, if you can, put in some volunteer time in remembrance.
School has started, and the scramble to come up with interesting and appealing lunches for your children probably has, too. If you find you’re bored with the “ham sandwich, apple, and a cookie” routine shortly after the first bell, imagine how bored your child’s taste buds will be in a few weeks! Keeping your child interested in healthy eating is as easy as ABC (and D).
Adventure: Offer your child some variety. Choose high-fiber, whole-grain tortillas or breads for sandwiches and opt for tasty spreads such as salsa, hummus, or pesto for extra flavor. Lean roasted meats such as chicken or turkey are healthy, lean sources of protein; or try fat-free refried beans for an appealing vegetarian option. Tuck some lettuce and tomatoes in for fun, flavor, and nutrients. (Keep wraps and bread from getting soggy by wrapping veggies in meat slices.) Your child doesn’t care for the taste of whole-wheat breads? No problem. Whole-grain white-flour wraps and breads offer lots of fiber but have the taste and look of traditional white-flour choices.
Butters: If nuts aren’t off limits at your child’s school, try something different than the typical peanut butter and jelly: Almond or hazelnut butter topped with fresh fruit such as bananas or mango slices, or fruit spreads such as marmalade or apple butter. Nut butters are great sources of protein with healthy fats and don’t require refrigeration—a plus if cold storage isn’t available.
Cut-ups: Cut up fresh fruits and vegetables the night before and add some to your child’s lunchbox. Cantaloupe pieces, pineapple chunks, and kiwi slices are popular with kids and full of vitamins and other nutrients. Toss in some cauliflower or broccoli florets with a side of pre-packaged dip or salsa. If you’re short on time, pre-cut fruits and veggies are available from your local grocer, but they may be more expensive.
Dessert: Oatmeal cookies, dried fruit, or low-fat yogurt (if kept at 40ºF or less) are terrific, healthy choices.
Let your child dictate just how adventurous his or her lunchtime options should be—they might surprise you! For more great lunchtime ideas, the Healthy Lunchtime Challenge Cookbook features 54 kid-friendly recipes. And remember: Safety first! Keep lunchboxes clean and cool (store in the refrigerator overnight) and provide a moist, cleansing towelette in your child’s lunchbox so he or she can wash up before eating.
Although the internet is a quick and easy way to find health information, the source may not always be reputable. The Office of Dietary Supplements at the National Institutes of Health has developed guidelines to help consumers evaluate internet-based health information. Click here to find out more.
Part of being a Warfighter is being trained to deal with all kinds of unexpected situations, but many civilians are not as well prepared. In 2004, the Federal Emergency Management Agency (FEMA) designated September as National Preparedness Month. An outcome of the events of 11 September 2001, the month-long event encourages individuals, communities, businesses, and organizations to participate in planning to survive all kinds of emergencies and disasters.
Preparedness includes four stages of a situation: prevention, protection, response, and recovery. FEMA encourages everyone to get involved through the Ready website, which includes resources to form community groups, become a Preparedness Leader, prepare your business, educate your children, draw up an emergency plan, build a disaster kit, and more. FEMA’s National Preparedness Community website focuses on citizen and community action. Individuals can join the Community to get more involved, and Warfighters can bring added value from their military training and experience.
For 2014, month-long activities have been prepared and dubbed America’s PrepareAthon! It concludes with the National Day of Action on September 30th. More than 6 million people have already registered to be involved in National PrepareAthon! Day. Visit the website link above to sign up. Get ready! Get set! Get prepared!