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.
There are so many parts to being successful in theater that it can be tough to pinpoint what contributes to success. But research has established one part—cohesiveness—that does help Warfighter performance. In fact, cohesiveness—a group’s ability to remain united while pursuing its goals and objectives—is an important piece of the puzzle for any successful group, whether we’re talking about sports teams, squads, platoons, or other kinds.
Cohesiveness can be social (among people who like each other) or task-focused (among people who work well together) or both. In groups such as athletic teams, connecting with a task focus is far more important for performance than connecting socially. Connecting through a task focus is clearly important for Warfighters too, but the stakes are higher: Warfighters often put their lives—not the outcome of a game—in each other’s hands. And cohesiveness has other benefits, such as helping with job satisfaction and overall well-being.
In order to build and maintain team/unit cohesion, experts suggest the following:
- Use influence effectively—for collective gain, not individual gain.
- Communicate clearly—give clear expectations for roles, performance, and deadlines, and offer praise.
- Minimize conflict between unit members.
- Build trust within the unit and with leadership by showing interest and concern for one another.
- Establish a positive command climate that supports teamwork yet allows for each member’s independence.
- Have a shared sense of responsibility for the overall welfare of everyone in the unit and the team as a whole.
- Value connections within the team as well as between units and organizations.
- Focus on the strengths of the group, not just its problems and challenges.
- Build resilience at the individual and group level.
Warfighters and leaders can shape norms—both formally through policy and informally through practice—so that units/groups stick together on multiple levels. For more information on building relationships visit HPRC’s Family & Relationships domain, and for more information about Total Force Fitness check out HPRC’s Total Force Fitness domain.
The word “antibacterial” is all too familiar to 21st-century consumers. Soaps and cleaning products that tout “antibacterial” or “kills germs” in large print seem to be everywhere. So it may surprise you to learn that recent studies suggest the use of antibacterial soaps may not be as beneficial as once thought. Research now shows that overuse of these soaps contributes to antibiotic resistance, which makes bacteria stronger and less responsive to antibiotic treatment—a potentially major problem in combat zones and hospitals. In addition, recent animal studies have shown that triclosan, the most common active ingredient in antibacterial soaps, may alter the way hormones work in the body. While these soaps are sometimes necessary in hospital settings, scientists caution against using them in our everyday lives.
FDA will now require that over-the-counter antibacterial soaps must prove that their benefit to a consumer’s health is greater than the current risk for harm to the user and the environment. Manufacturers of over-the-counter antibacterial soaps will be given until December 16, 2014, to provide this evidence or FDA will ban their products.
The ban will not affect hand sanitizers and soaps used in hospital settings. To learn more about the proposed ban of antibacterial soaps, read the FDA consumer update.
Do you exercise to music? If you do, you might have noticed that you run faster when a fast-paced, upbeat tune comes on.
Exercise scientists noticed the relationship between exercise and music some time ago. For those of us who aren’t trained athletes, music can have a huge effect on our performance and mood during exercise. Without realizing it, people push themselves harder during exercise when listening to fast-tempo music, which increases heart rate as well as speed, endurance, and in some cases the rate of perceived exertion. Exercisers also feel an improved sense of well-being when working out to music.
So why is it you prefer certain songs when you’re exercising? One explanation suggests that a part of your brain tries to match the movement of your body to the beat of the music. In fact, scientists have found that when you listen to music with about 125–140 beats per minute, both your heartbeat and your movements synchronize to work at the most energy-efficient, optimal level for exercise. In essence, music works with your brain to coordinate your bodily functions and optimize your workout.
The best workout songs seem to share certain characteristics:
- 125-140 beats per minute during exercise; slower for warm-ups, cool-downs, and for some endurance-type exercises
- A motivational or upbeat message
- Familiar tunes or a preferred style of music
- A tempo that matches the rhythm of your exercise
Ask your buddies about their workout playlists too. They might have something totally different to offer—a new beat to stay fit with.
For more tips on how to optimize your workout, explore HPRC’s Physical Fitness domain.
Have you found yourself checking your phone while driving? Is it more than just occasionally? Driving while distracted is simply unsafe. According to the official U.S. government website (see link below), distracted driving “is any activity that could divert a person’s attention away from the primary task of driving”—such as texting, using a cell phone, checking your hair or makeup, shaving, brushing your teeth, or just talking to your passengers. The “most alarming distraction,” according to their site, is texting, and they give an example of how it makes you blind to the road for the entire length of a football field. According to the Department of Defense Instruction 6055.04 (April 20, 2009; Incorporating Change 2, January 23, 2013), all drivers should refrain from text messaging, using cell phones, or using other hand-held electronic devices unless the vehicle is safely parked or the person is using a hands-free device. This regulation is for everyone’s safety, so put your phone away. Keep your eyes on the road and don’t drive distracted. For more information, including frequently asked questions, check out distraction.gov.
More than likely you’ve learned some great and helpful relationship skills through the years to keep your relationships strong. It can often be helpful to add some more to your tool belt to keep things going well (or to get them back on track). Check out HPRC’s “Keeping Strong Family Relationships for Military Life” for some strategies.
The Performance Triad is well underway, and the Army has been closely monitoring the progress of soldiers at the three test sites (Joint Base Lewis-McChord, Fort Bliss, and Fort Bragg). Soldiers will be assessed on their knowledge, beliefs, and attitudes about the parts of the triad—sleep, activity, and nutrition. Triad staff is currently performing injury-risk assessments for the Military Power, Performance, and Prevention (or “MP3”) program as part of an ongoing process that helps get soldiers into physical therapy and strength-training programs to help reduce the number of “medically not ready soldiers.” You can read more about the Performance Triad in HPRC’s Total Force Fitness domain.
Remember to adjust your clocks one hour ahead on Sunday, March 9, to switch to Daylight Saving Time (DST). Sleep is important to your overall performance; losing just one hour can affect it. You don’t have to feel that loss if you prepare to spring forward:
- Adjust your bedtime. This can help you accommodate losing an hour of sleep. For example, if your bedtime is 10 p.m., try going to sleep earlier the week before so that you can handle the time change when it arrives. You can do this gradually by adjusting your bedtime in 15-minute increments each day leading up to the time change.
- Take a nap. Naps can help make up for sleep debt. If you are not fully adjusted when Sunday arrives, remember that it’s okay to use naps to adapt to your new schedule.
- Re-set your sleep habits. If you’ve thought about improving the quality of your sleep, this may be a great time to re-set your sleeping habits.
- Check DST observances. If you are travelling or deployed, remember to check if the state or country you’re in observes DST or if they do so on a different day. Arizona, Hawaii, and some other U.S. territories do not.
Maintain optimal performance and make the transition smoother with these tips. For more information on sleep and performance, visit our Sleep Optimization page.
The “relaxation response” is your body’s natural reaction against the negative effects of stress; it shuts off the “stress response” when the need for it is over. Recent research has shown that the relaxation response can decrease the harmful effects of chronic stress even at the gene level. Learn about your body’s natural stress and relaxation responses, when they are and aren’t helpful, and how to control them when their natural operations fail in HPRC’s “Influence Your Body’s Stress & Relaxation Responses.”
March is National Nutrition Month, and it reminds us about the importance of healthy eating. The theme this year is “Enjoy the Taste of Eating Right.” HPRC receives many questions that ask what the best supplements are for weight loss, bodybuilding, and enhancing performance. Our message is always the same: Focus on food first. Operation Supplement Safety (OPSS) has educational resources to help spread this message, including our “Real Food” poster and “Nutrition: Fueled for Fitness” brochure. Be sure to visit OPSS for infosheets, videos, and other educational materials for Warfighters, healthcare providers, and family members.
March is National Nutrition Month®, a month-long education campaign sponsored by the Academy of Nutrition and Dietetics to promote healthy eating. This year’s theme is “Enjoy the Taste of Eating Right.” It focuses on how healthy eating and tasty food go hand-in-hand. The Academy of Nutrition and Dietetics website provides lots of great tips, tools, and resources to help you develop healthy, tasty meals for you and your family. Also, visit HPRC’s Family Nutrition section for additional resources.