Physical fitness, key to Air Force, Airman, success

  • Published
  • By Tech. Sgt. Heather Tevebaugh
  • 319th Medical Group
GRAND FORKS AIR FORCE BASE, N.D. --  Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. It involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences qualities such as mental alertness and emotional stability.

A body that's in good physical shape and aerobically conditioned has a far better chance of enduring the rigors of the Air Force lifestyle with reduced risk of injuries.

Exercise has to become a habit and be done on a regular basis to give these benefits. It takes 21 days for a body to make something a habit. To get started, set realistic goals, give your body a chance to adjust to your new routine and, most importantly, listen to your body. If you have difficulty breathing, experience faintness or prolonged weakness during or after exercise, see a doctor.

We only have a few more days of hot or humid weather left here at Grand Forks, but here are some tips you can take with you while deployed to keep your risk of injury low. Exercise during cooler and less humid times of day: try early morning or evening. Drink plenty of fluids, especially water. Avoid alcohol, which encourages dehydration. Stop at the first sign of muscle cramping or dizziness, this is could be the onset of heat exhaustion.

For those of us that will be spending the winter bundled up at Grand Forks, here are some exercise injury prevention tips. Dress in layers, wear gloves or mittens to protect your hands, and wear a hat or cap.

Up to 40 percent of body heat is lost through your neck and head. You will have to adjust the size of your shoes if you need to wear thicker socks. Your warm up becomes more critical as the temperature drops outside. Your muscles tighten up to keep warm so give them a slow warm up before you hop on the treadmill. Drink plenty of fluids; you can get dehydrated in the winter, too. If you experience shivering, drowsiness or disorientation, stop; you may need help for hypothermia.

Here are some exercise safety tips that are good year-round. Let someone know where you're going and when you'll be back. Carry identification when exercising outside the home.

Exercise indoors when it's stormy or too cold. Don't risk a run-in with lightning or ice. Build in short warm-up with a longer cool-down period to decrease risk of injury. Avoid strenuous exercise for one to two hours after eating. Wear sturdy, well-fitting shoes appropriate for the activity. Wear brightly colored clothing when exercising outdoors and add lights and reflector tape to your body or bike if you exercise after dark. Wear helmets and safety pads appropriate for the activity. Move against traffic if you must run or walk on the road. Last but not least, don't let headphones distract you from observing traffic and safety concerns.