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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.

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Get fit on the job: Part I

HPRC Fitness Arena:
If you can't find time to exercise, try getting fit at work.

Can’t find time to fit exercise in during your day? Then get fit at work! Consider biking or walking to work, if practical. If not, walk around your workplace before or after work, or during work breaks, for 20-30 minutes. Lunchtime walks with a friend are fun and a stress reliever. Use the stairs rather than elevator. Check out this link for more terrific ideas: ACE GETFIT: Time saving tips for on-the-job fitness

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Save your knees with a few simple tips

HPRC Fitness Arena:
Prevent knee injury with these tips.

Try these tips from the National Institute of Arthritis and Musculoskeletal and Skin Disease to prevent knee injury while you exercise:

  • Avoid bending your knees past 90 degree when doing half knee bends or squats.
  • Avoid twisting your knees by keeping your feet as flat as possible during stretching.
  • When jumping, land with your knees bent.

Source: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.

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When to exercise and when to just stay in bed

HPRC Fitness Arena:
Exercise can help fend off illness, but what if you're already sick?

It's true that exercise can help prevent the common cold by strengthening your immune system, but you should be cautious if you are considering an intense workout when you do fall sick. Some recommendations from the American College of Sports Medicine (ACSM) are to:

  • Exercise moderately when the cold symptoms are confined to your head,
  • Stay in bed if illness spreads beyond your head - don’t “sweat out” your illness, and
  • Resume your exercise program slowly as you recover.

Check out ACSM’s guide, Clearing the Air on Exercise and the Common Cold for more information.

Exercise smart to prevent injuries

HPRC Fitness Arena:
Some tips to keep you from hurting yourself while exercising

Since injuries can occur in physically active individuals, here are a few tips to help you stay injury free:

  • Warm-up and cool-down after exercise;
  • Use proper form;
  • Spread activity throughout the week, not just the weekend;
  • Wear appropriate safety gear;
  • Increase intensity and time gradually, and
  • Cross train to prevent overuse injuries.

Click here for more information: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.

Is it time for your sneakers to hit the road?

HPRC Fitness Arena: Physical Fitness
How to know when it's time to get new sneakers.

According to the American Council on Exercise (ACE), your sneakers are ready to be replaced after three to six months of regular use, or approximately 350 to 500 miles of running. Looking at the wear patterns can provide good indicators that your sneakers need to be replaced.

When the time comes to replace your sneakers, ACE has specific suggestions to help you find the perfect, and affordable, pair. They suggest that you buy sport specific shoes, test for stability, try on shoes at the end of the day when feet are their largest, and allow room for socks. Although some sports scientists will advise you to consider your foot type when purchasing sneakers, there is conflicting scientific evidence on this recommendation.

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Exercise to avoid catching a cold or flu

HPRC Fitness Arena:
A study shows that regular exercisers are less likely to fall sick with a cold or flu.

An article published in ScienceDaily reports on a study which shows that regular exercisers are less likely to fall sick with a cold or flu. The study participants who exercised more were less likely to report a cold or flu in the fall and winter seasons, and if they did get sick, they had fewer symptoms with shorter duration. Click here for more information on this study.

Train in warm weather to improve performance anytime

HPRC Fitness Arena:
Science Daily reports on a new study published in the Journal of Applied Physiology that indicates training in warm weather not only improves heat acclimation and performance in the heat, but also improves performance in cool conditions.

Science Daily reports on a new study published in the Journal of Applied Physiology which indicates that training in warm weather not only improves heat acclimation and performance in the heat, but also improves performance in cool conditions. Click here for more details about the study.

Use safe scuba diving practices

HPRC Fitness Arena:
Filed under: Diving

Scuba diving is a risky sport. Divers should have a positive attitude, good level of physical fitness, and avoid exhibiting unsafe behaviors to minimize the risk of having a diving accident. Read more about safe diving practices avoid adverse events during a dive.

Do you know which dairy products to choose?

HPRC Fitness Arena:
Filed under: Nutrition, Diet

Milk and milk products provide calcium which is important for bone health. Choose low-fat or fat-free milk, cheese, and yogurt to reduce your intake of fat and calories. Switching from whole milk to 1% milk will save 50 calories and over 5 grams of fat per serving. Try using low or fat-free yogurts and milk in dips, salad dressings, and cream soups.

Exercise to improve the quality of your sleep

HPRC Fitness Arena: Mind Tactics

According to researchers at Northwestern University, regular exercise may improve your sleep quality and mood. They studied two groups: one that exercised four times per week for 16 weeks, and one that took part in recreational and educational activities but did not exercise. Participants who exercised reported that their sleep quality improved. They also reported fewer depressive symptoms, more vitality, and less sleepiness in the daytime. Sleep is important to good health, so stay physically active to improve your sleep quality and mood! Read HealthDay News for more details.

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