Tag Archives: physical health

Think You Need Equipment to Exercise? Think again!

Think You Need Gym Equipment Blog Image

Editor’s Note: In honor of Navy Fitness Month, LCDR Heath Clifford of the Navy Physical Readiness Program has provided Every Sailor, Every Day with the second installment of how to exercise with limited space and gym equipment. Learn how to work out on a time, space and equipment “budget” and check out the newest minimalist fitness workouts below!

It has been well documented that one of the best ways to alleviate stress is through exercise.  Sailors face many challenges in balancing family life with the Navy’s current operational tempo.  In this crunch for time, all too often physical fitness is placed on the back burner.  Combine the lack of time and limits of space and equipment, Sailors find it difficult to maintain an adequate level of fitness especially during periods of deployment, causing stress levels to soar.  Utilizing input from over 750 Sailors, in 2009 Navy Subject Matter Experts worked closely with Athletes’ Performance Institute (API) to develop a program that would combat these barriers.

What is Navy Operational Fitness and Fueling System?

The Navy Operational Fitness and Fueling System (NOFFS) is designed to provide the Navy with a “world class” training resource for fleet Sailors.  Using the latest sports science methodologies, NOFFS combines both human performance and injury prevention strategies, resulting in safer training while yielding positive human performance outcomes.  The exercises used in the NOFFS system are designed to replicate the activities Sailors conduct in their operational duties: lifting, pushing, pulling and carrying.

The NOFFS contains four specialized series tailored for use on submarines, surface ships, large decks, and for group physical training.  Designed specifically for real-world space and equipment limitations, these four categories provide Sailors three different levels of exercises that are based on current fitness and capability and can be used safely without supervision or direction.

A Pentagon of Parts.

The training session will consist of 5 training components:

  1. Pillar Preparation: consists of your hips, torso and shoulders and represents the foundation for all your movement.  “Pillar Prep” primes these critical muscles to prepare your body for the work ahead- helping to protect you from injury and boost your performance during your training session.
  2. Movement Preparation: lengthen, strengthen, and stabilize your body.  “Movement Prep” consists of a series of active and dynamic stretches to help you to move.
  3. Strength: strengthen the movements needed to perform on an operational platform.  Close attention must be payed to the quality of your movement.  Select a resistance that you feel challenged with for the number of reps prescribed (body weight to bands).
  4. Cardiovascular Fitness: boost your endurance, leg strength and speed through a variety of interval training options.  The movements in this component are designed to target and develop your energy systems while efficiently burning calories.
  5. Recovery: a critical component to any training program, recovery brings balance back to your body, helping to relieve tension and the associated aches and pains while enhancing your body’s response to the training.

Break a Sweat!

The following is a challenging total body workout from the Surface Ship Series to be utilized in a confined space environment with limited equipment.  All 5 training components are addressed in this workout.

NOFFS SUFACE SHIP SERIES – LEVEL 1

Pillar Preparation (1 circuit/6 reps)

  1. Pillar Bridge (hold 30 seconds)
  2. Glute Bridge (hold 30 second)
  3. Y’s – Deck
  4. 90/90 Stretch

Movement Preparation (1 circuit/4 reps)

  1. Mini Band – External Rotation
  2. Reverse Lunge, Elbow to Instep – Kneeling
  3. Lateral Squat – Alternating
  4. Knee Hug – In Place
  5. Drop Lunge
  6. Inverted Hamstring w/ Support

Strength

Circuit 1 (x2/8 reps):
1.       Glute Bridge (reps)
2.       Push Up (Standard)
3.       Squat w/Mini Band
4.       Y’s – Bent Over (Bands)
Circuit 2 (x1/8 reps)
1.       Lateral Squat – Low Alternating
2.       Overhead Press – ½ Kneeling (bands)
3.       Lateral Pillar Bridge (30 sec hold/each side)
4.       Straight Leg Lowering – Alternating

Cardiovascular Fitness:  Perform each movement for 15 seconds and immediately transition into the next movement for the duration of the circuit. Rest 90 seconds between circuits, then repeat the circuit.

  1. Reverse Lunge – Alternating
  2. Pillar Bridge w/Arm Lift
  3. Lateral Lunge – alternating
  4. Forward Lunge, Elbow to Instep – w/Rotation
  5. Plank Running
  6. Single Leg Balance – Alphabet
  7. Split Squat – Alt. 5 sec Holds
  8. Drop Lunge – Alternating

Recovery (no equipment needed):  Hold each stretch for 2 seconds while exhaling, then relax back to the start position and continue for 10 reps each.  DO NOT BOUNCE through the end range of the stretch.

  1. Bent Knee Hamstring Stretch
  2. Knee Hug – Supine
  3. Leg Cradle – Supine
  4. Quad/Hip Flexor Stretch – ½ kneeling
  5. Triceps Stretch
  6. 90/90 w/Arm Sweep

Learn More:

NOFFS continues to grow in popularity fleet-wide. CFLs are being taught introductory courses within the 5-day initial certification course and can also receive short course certification through the CFL 2-day seminars.  For more information on the complete NOFFS Series, including exercises videos, visit https://www.navyfitness.org/fitness/noffs-training or download the NOFFS app online.

About the Blogger:

LCDR Heath Clifford, OPNAV N17 CFL Program Manager, is a certified Aerospace Physiologist by the Aerospace Medical Association with 14 years’ experience as a Naval Aerospace/Operational Physiologist with expertise in Exercise Physiology and Water Survival Training as well.  He is an avid swimmer and outdoor enthusiast and believes that nutrition, sleep, and fitness are the foundations of mission readiness and operational success.

Nutrition’s Role in Building Resilience

2017 FITmas_Nurtition_v2

Editor’s Note: The following is a guest blog provided courtesy of the Real Warriors Campaign. Navy Suicide Prevention Branch is a proud partner of the Real Warriors Campaign. To learn more, visit www.realwarriors.net.

Proper nutrition is vital to maintaining good health and mission readiness.1 In this article, you will find tips on making healthy food choices, whether at home or while deployed. You can also help boost the resilience of your whole family by sharing these tips with loved ones.

Why Nutrition is Important

One of the most important drivers of good physical and psychological health is what we eat.2 Food provides the energy and nutrients you need to be healthy. Nutrients include:3

  • Proteins (e.g. fish, chicken, beans)
  • Carbohydrates (e.g., bread, fruits, vegetables)
  • Fats (e.g., walnuts, olive oils)
  • Vitamins (e.g., vitamin D, folic acid)
  • Minerals (e.g., potassium, calcium)
  • Water

In short, healthy food is really fuel for the body. This fuel is key to your physical and mental performance, and helps maintain emotional control during field operations.4 Beyond performance, nutrition also plays an important role in protecting overall health throughout a lifetime. A diet rich in whole grains, lean protein, fruits, vegetables and low-fat dairy products helps lower the risk of certain diseases such as diabetes.3

Nutrition Tips

While healthy food options may be limited while deployed, the military has long understood the role of nutrition for service members. The military is continually working on improving the food supply for deployed warriors such as introducing the Unitized Group Ration–Express, a nutritionally complete meal-in-a-box group ration, and re-assigning some dietitians at dining facilities to implement education programs and food selection recommendations.If you are deployed, keep these helpful nutrition tips in mind:

  • To boost energy, consume complex carbohydrates such as fruits and whole grain bread
  • To meet the demand for increased energy needs in the field, increase your intake of food to prevent fatigue
  • To meet the need for increased energy in cold weather and at high altitudes, try to eat healthy, nutritious snacks in between meals and drink more than your thirst may dictate since the sensation does not keep pace with water loss.
  • Drink plenty of fluids to avoid dehydration; even mild dehydration can reduce your physical and mental performance

While home, and when possible while deployed, the following daily nutrition recommendations are important to keep in mind:1,5

Fruits and vegetables Eat at least 3 – 5 servings of colorful vegetables and 2 or more servings of fruit each day.
Grains Aim for 6 or more servings of whole grain products each day.
Fiber 20 – 35 grams of dietary fiber are recommended daily, although a low-fiber diet may be preferred during some operations.
Dairy Aim to have 3 cups of low-fat dairy products, including milk, yogurt and cheese, each day.
Meat/beans Eat 7 ounces of meat or beans (legumes) each day, with lean or low-fat choices that are heavy on fish, beans, peas, nuts and seeds.

In addition to these food groups, research is also uncovering the importance of omega-3 fatty acids to a healthy diet. Omega-3 fatty acids have been linked to decreased risk of heart disease, certain cancers, circulatory problems and high blood pressure. Researchers have also linked omega-3 deficiencies with increased risk of depression or other psychological health concerns. Some studies indicate that supplements provided to warriors who have low levels of omega-3s might provide a significant boost in their mood and additional resistance to stress.1 Seafood, including oily ocean fish such as salmon, tuna, sardines and mackerel, are among the richest fish sources of DHA, one of the most efficient forms of omega-3 fatty acids. While there is no official recommendation on a recommended daily allowance for omega-3, dietary guidelines call for increasing the amount of seafood consumed as part of a healthy eating pattern.6

What Line Leaders Can Do

As a line leader, it is important to stay informed about your service’s nutrition programs. It is also important to educate units about nutrition using guidance from each respective service.1 Finally, you should provide a model for healthy eating behavior and encourage everyone to make nutrition choices that help build resilience and contribute to mission success.

Additional Resources

Sources

1Scott Montain, Christina Carvey and Mark Stephens. “Nutritional Fitness” [PDF 4.65MB], Total Force Fitness for the 21st Century, Supplement to Military Medicine-Volume 175. Published August 2010.
2The Nutrition Source, Harvard School of Public Health. Last accessed Aug. 20, 2014.
3Nutrition, MedLine Plus, National Institutes of Health. Last accessed Aug. 20, 2014.
4Module 6: High Caliber Nutrition in the Field [PDF 1.10MB], U.S. Army Public Health Command (Provisional). Last accessed Aug. 20, 2014.
5Patricia A. Deuster and others. “Sustaining Health for the Long-Term Warfighter” [PDF 451KB], The Warfighter Nutrition Guide, Uniformed Services University of the Health Sciences. Last accessed Aug. 20, 2014.
6Covington, Maggie. “Omega-3 Fatty Acids,” American Family Physician. Published July 1, 2004.
7Health Consequences, Overweight & Obesity, Centers for Disease Control & Prevention.

5 Benefits of Working Out with a Buddy

150508-N-IU636-125

Editor’s Note: The following is a guest blog post provided courtesy of Guard Your Health. More information and tools are available at www.guardyourhealth.com.

We all know that staying fit and exercising is important. We also know that staying motivated to work out on a regular basis can be hard.

That’s why finding a good workout buddy is one of the smartest fitness moves you can make. Working out with a buddy can give you:

1. MOTIVATION

When you work out by yourself, it’s easy to lose motivation. A buddy will support you and cheer you on to help you reach your fitness goals.

2. ACCOUNTABILITY

It’s easy to bail on your own workout. But it’s much harder to ditch a workout when you know you’re going to be letting someone else down. Having a reliable workout buddy will help you stick to your goals.

3. FRIENDLY COMPETITION

As humans, we like to be competitive—even if it’s just good, friendly competition among friends. A buddy will challenge and push you to do more than you might do alone.

4. COMPANIONSHIP

Working out can be boring, especially during long cardio sessions. Having a buddy to talk with while working out will make the time go by faster.

5. WORKOUT VARIETY

A buddy can share new exercises or workouts so that you can switch up your routine. This will keep your workouts fresh, as well as keep you motivated to try new moves.

So who qualifies as a good workout buddy? Here are some tips of what to look for when choosing one:

  • A good attitude. You want someone who is encouraging and positive.
  • A compatible style of motivation. You may need a drill sergeant to get motivated, or maybe a cheerleader.
  • Similar schedules. You want someone who is dependable, as well as available to consistently work out with you at the same times.
  • Similar fitness goals. You need to share similar fitness goals to be effective workout partners.
  • You want someone who makes working out enjoyable and even fun.

Finding a workout buddy can be as easy as looking around the gym during your workout, or calling a fitness-minded friend.

WANT MORE?

 

Navy Suicide Prevention Branch is a proud partner of Guard Your Health (www.guardyourhealth.com), a health and medical readiness campaign for Army National Guard Soldiers and their families sponsored by the Army National Guard Chief Surgeon’s Office. Guard Your Health provides Army National Guard Soldiers with the information, motivation, and support to overcome challenges and make healthy decisions for themselves, their families, and their units. To learn more about improving your health, visit the Guard Your Health website, like “Guard Your Health” on Facebook, and follow @ARNGHealth on Twitter. For more tips to max your APFT and stay mission ready, subscribe to FitText, Guard Your Health’s text message program, by texting FIT to 703-997-6747.

How Stress Impacts Your Heart Health

heart-health-blog-image

Heart disease refers to numerous problems which are often related to plaque build-up in the heart’s arteries (atherosclerosis)[1]. There are a variety of risk factors for heart disease, some of which may be out of your control, such as genetics and age. Other risk factors – such as lack of exercise, an unhealthy diet or unchecked stress – can be minimized through lifestyle changes. That’s good news considering that heart disease is the leading cause of death for men and women in the United States.

Stress is a natural reaction; it is the body’s way of coping with a perceived threat. As part of the ‘fight or flight’ response, stress signals the body to produce more energy by elevating the heart rate, increasing production of LDL cholesterol and blood glucose. This response should subside when the perceived threat (stressor) is no longer present. However, when we’re unable to unwind or are exposed to stress for a prolonged amount of time, the short and long term effects can be damaging. Stress can lead to poor eating choices, missed workouts and a lack of sleep. Without action, this combination of factors may lead to high blood pressure, high cholesterol or diabetes.

According to the 2013 Fleet and Marine Corps Health Risk Assessment, only 12 percent of active duty Navy respondents and 13 percent of active duty Marine respondents indicated that they experienced work stress. However, those numbers increased as time away from home station increased. To help navigate stress, follow these tips:

Not all risk factors can be avoided, but exercising Controllability when it comes to navigating stress and making lifestyle choices can reduce risk. Small acts can help you do your part to protect your heart, improve your health and enhance your military readiness.

February is Heart Health Month. The Every Sailor, Every Day campaign thanks Navy and Marine Corps Public Health Center for providing the above information, which can be found in their fact sheets “Heart Health: Risk Factors and Lifestyle Choices” and “Help your Heart, Help your Life” located in the February HPW Toolbox.

 

[1] What is Cardiovascular Disease? (2017, January 10). Retrieved from http://www.heart.org/HEARTORG/Caregiver/Resources/WhatisCardiovascularDisease/What-is-Cardiovascular-Disease_UCM_301852_Article.jsp#.WJns3dXR_9c

Register Today! Suicide Prevention Month Webinar with Navy & Marine Corps Public Health Center

SP_Webinar_Blog_Graphic

The Navy & Marine Corps Public Health Center (NMCPHC) Health Promotion and Wellness (HPW) Department and the Navy Suicide Prevention Branch (OPNAV N171) will be hosting a webinar on suicide prevention on 30 August 2016 at 1200 EST. This webinar, entitled “Every Sailor, Every Day Starts with YOU: Understanding Evidence-Based Intervention Tools for Sailors at Risk of Suicide,” will focus on the many ways that local advocates can work together to promote a supportive command climate that integrates tools for physical and psychological health. Speakers will foster understanding of Navy’s evidence-based efforts in prevention and intervention, and focus on the following objectives:

  • Discuss the ways in which local advocates and program managers can be leaders in suicide prevention.
  • Promote understanding and application of Navy’s evidence-based prevention and intervention resources.
  • Empower culture change through collaboration, education, and action.

Navy Suicide Prevention Branch encourages all suicide prevention coordinators (SPCs) and personnel who have frequent contact with at-risk Sailors to attend. Register by this Thursday, August 25th at https://survey.max.gov/933674. You must have a Common Access Card to register for and attend this webinar. For more information, visit the HPW Webinars web page.

Navy Suicide Prevention Month is right around the corner! For materials and resources to jumpstart local efforts at your command, download the new 1 Small ACT Toolkit and look out for new content here on the NavyNavStress Blog in September and throughout the upcoming fiscal year.