Service members on active duty have many responsibilities: staying fit, learning tactical rescue skills, maintaining administrative duties and managing the endless stress of performing a potentially dangerous job day and night . When entering the military for the first time (as well as other tactical occupations), their primary goals are to perform and learn new skills quickly while under physical stress. These two abilities usually measure their job performance potential.
Job Performance
Getting fit to do your job is easy to understand. The term “tactical fitness” has been around for the last 15 years and means that people in tactical occupations must be able to do their jobs fully and be strong enough to survive their own lives, the lives of their partners or the lives of others. save a victim during emergencies. and on any possible terrain.
Accomplishing that primary mission requires a level of fitness, and the ability to use the tactical skills learned in training defines job performance. If exercise is not part of your daily programming and you are in any tactical occupation, you could be putting your life and those you protect at risk.
But physical activity is more than just doing your job; it’s also about being healthy and setting yourself up for longevity in your chosen career. Regardless of your job, we hope you will be older longer than you are younger in this life. Start preparing for the years ahead while you’re young.
Health and Wellness Now Build Longevity
If you make a career in the military, police or fire departments, realize that you will be older for more time than you will be younger. Your 20s probably won’t cause many issues, as you’re still training, working and even playing hard without many negative results from high-stress living.
Things start to change in your 30s and 40s, when the ability to work out your diet is gone and you need more time to recover from training. Life stress also increases with family life and work responsibilities, so the need to “actively pursue recovery” is the new mantra to stay healthy. This means that your sleep, nutrition and other de-stressing skills need to be practiced very seriously.
The Big Three: Sleep, Nutrition and Breathing
These are the three main types of stress recovery. Sure, sleeping, eating well and breathing are not sexy, but they also don’t require buying ice baths, infrared (IR) saunas, massage tools or compression boots. When you really want to recover from stress (physical, mental, emotional, work, family, etc.) start with the basics: Sleep, nutrition and breathing. If you have these three tools in balance, you will find that your health, well-being and job performance will improve. Also, mastering these three recovery tools is critical to longevity in your career and post-career life.
It is not easy. The long days, sleepless nights, combat deployments, job stress, family stress and bad eating habits will take their toll during your 30s, 40s and beyond. Here are the requirements to improve your health and well-being:
Sleep — No. 1: You have to get sleep. Even if you work night shifts and odd hours, sleep must be a priority. Even nutritionists will say that sleep is our No. 1 recovery tool. 1 from the stressful events that occur every day. Tips for a better night’s sleep:
- Avoid drinking caffeine long before you try to sleep. If you don’t drink caffeine eight hours before your bedtime, you will be able to go to sleep more easily, because the half-life of caffeine is 5-9 hours. (Quit Caffeine)
- Set your watch for bedtime. I wear my watch about an hour before I go to bed. This reminds me that I need to start winding down, change into sleeping clothes, stop looking at screens (phone, computer, TV) and actively prepare for sleep.
- Turn off electronics at least 30-45 minutes before going to bed and Darken your space if you do not choose to read (a book – not on a screen) at this time.
- Set a cool temperature for sleep. Studies show that 67-70 degrees Fahrenheit is a good range for falling asleep quickly. Take a quick shower to cool your body and use a fan if air conditioning is limited.
- Go dark or wear an eye mask. When it’s time to sleep, remove as many light sources from the room as possible, even during the day.
Nutrition planning (food and water): As we age, the hard life of our teens and 20s no longer applies to most people. You can’t engineer your diet, so it’s important to focus on portion control, even with healthy foods. A balanced diet requires foods rich in protein and amino acids, good carbohydrates (fruits and vegetables), fats, antioxidants, electrolytes, omega-3 fatty acids and other vitamins and minerals (supplements).
You need 80-100 ounces of water daily, as well as electrolytes, if you sweat profusely or in arid environments that leave salt stains on your clothes. If these are not in sync, you will not have the fuel to handle workloads or exercises at the capacity required to do your job or meet physical training standards. See Military.com – Diet and Nutrition Section. Food is fuel for future events, but it is also a recovery from the stress of the day, just like sleep.
Breathing is a natural stress reliever: We breathe more when we exercise. That helps, but learning how to breathe deeply to reduce stress and anxiety is a useful tool you can use anywhere for the rest of your life. You have the power to promote calm just by breathing.
The next time you’re faced with a stressful moment, whether it’s an upcoming deadline or a challenging conversation, don’t forget to take a moment to breathe. Aim for 4-5 breath cycles in that moment to effectively manage your emotions. Start by inhaling fully through your nose, then hold your breath for 2-3 seconds. Finally, exhale slowly through your mouth for 10-15 seconds. This simple technique can help ease any jitters, butterflies or anxiety you may have.
Consider incorporating this breathing exercise into your nightly routine as well. Doing this for a few minutes while getting ready for bed can greatly improve your ability to relax, setting the stage for better and more restorative rest. If you can get solid sleep (6-7 hours) most days and eat well, you can achieve most of your health, fitness and stress relief goals. Talk to friends, chaplains or counselors if you feel that you need more than the three main things of your body: sleep, nutrition and breathing.
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