Physical Fitness is Still Imperative Post Military

As it should, Mental Health has taken the front row in today’s society. It’s important, finally to have this attention from professionals. But one should not neglect their Physical Fitness post military. The goals should include a physical fitness regimen as well as access to mental wellness resources and contacts.

We did it (PT) for Country and Command; why not continue to do it for YOU and your love ones? Do you owe them less than what you were willing to give to Platoon Sergeant, Gunny or Chief? If not for them, do it for you. There are quite a few positives when you exercise regularly.

 The benefits

·       Lowers risk of heart and circulatory diseases

·       Leads to lower resting heart rate and lower blood pressure

·       Improves memory, attention span and brain function

·       Makes you feel more positive and cuts down on stress reducing anxiety

·       When combined with a healthy diet, may help with fat loss and reduce weight thus lowering certain risks associated with being overweight or obese

·       Increases self-esteem and confidence

·       May contribute to a longer lifespan

Physical fitness is not foreign to any of us who served. It all started for many of us before our first day of boot or basic or whatever the officer equivalent is. And we maintained it to standard for years or even a full career. So whether it’s been one month or one year or more, here are some back to basics ways to get started.

Disclaimer: xUSAmp is a group of determined veterans, allies and family members who have worked in corporate HR and specialize in preparing veterans and military spouses to transition to corporate America. This post is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual. This post is meant for those of us who need to be reminded of ways to regain a general level of physical fitness to maintain some of what we may have lost post transition. In today’s pandemic climate, mandates vary by state and location. Adhere to local regulations and requirement and take appropriate pre-cautionary safety measures at all times.

Go outside. Even in winter. There’s nothing like fresh air on a brisk day to wake up the senses. We’ve all been there. Plus it’s cheap if not FREE. You can go solo or with family (small group). And no one is waiting for you to get off the machine. But dress appropriately too.

Commence with a brisk warm up and stretch – this is important especially if you’re just starting out again.

·       Running – we’ve all had to do it. Listen to your body. This is not a PT test (unless you’re aiming for PR (personal record) each outing

·       Walking – it’s as simple as that. We do it already so why not do it with intention?

·       Rucking – rucking is simply walking with a weighted backpack or rucksack. Minimal gear required (who doesn’t have an old backpack in the closet? And you determine the appropriate poundage. Don’t have actual plates or weight? Canned goods or bottles of water can suffice. A 24-pack case of water is about 25 pounds

·       Biking – another great way to get back in shape especially if your knees no longer take the regular pounding of walking and/or running

·       Group fitness – depending on local mandates, group bootcamp sessions are in question. But why not keep it a family matter? Draw up a workout with your partner or significant other. Involve your kids and show (safely) them all the hard core exercises you did back in the day. In addition to great workouts, excellent bonding experience

Mix it up

Incorporate bodyweight exercises to the above routines. Set intervals at a certain time (every 10 minutes or quarter mile or bottom of the stairs): do set of push-ups, squats, ab exercise of your choice then repeat at next interval until complete.

·       Carve out time and make it a habit

·       Put it out to the universe and hold yourself accountable

·       Strive for at least moderate intensity

·       Document by keeping a log or journal to track your progress

·       Set goals; whether is time or distance

·       Reward yourself

·       Keep improving – increase time, distance, sets, poundage, intensity, etc.

Whatever you decide, just don’t let yourself go. There’s the saying, “It’s easier to stay with the pack than to catch up with the pack.” The longer you postpone getting back in shape the longer it’ll take to get back in shape; if you even get back at all. The reality is we all are busy. As life goes on, we’ll continue to be busy. If you make excuses now, chances are there will always be an excuse later: my job, my relationship, my family, my (fill in the blank), my excuses.”

As you hit your stride, some other things to consider

·       Include time to conduct proper warm ups, stretching and cool downs to each workout session

·       Strive for minimum 30 minute workout at least 3-4 times per week

·       As you improve and regain your fitness level as well as your confidence back, mix it up

o   Bodyweight or exercises with weights

o   Stairs and/or hill workouts

o   H-I-I-T (high intensity interval training)

o   Do fun stuff too – dance, hike, roller blade, surf

·       Stay hydrated and aware of nutritional needs

·       Practice relaxation techniques (breathing/meditation/yoga/mindfulness)

·       Get adequate rest

·       Make and keep up with regular medical and dental appointments. The spot you “forgot and cancelled last minute or no showed” could have gone to a fellow veteran or family member who could really use it

As this is primarily a HR blog aimed at helping veterans transition to civilian life, there are additional (secondary) reasons why personal well-being including physical fitness is imperative not only during the transition process but professional career as well. But that is better shared for another day.

So in the meantime, what’s your post-military workout routine/suggestions?

Welcome to this blog. In this series, we will reminisce about that we did not think we would ever miss before we got out; hopefully with a good dose of healthy humor. With tips, tricks and secrets to reintegrating back to the civilian workforce and with the proper mindset. And we welcome positive feedback from those of us who have already made the transition to the real world. xUSAmp is a group of determined veterans, allies and family members who have worked in corporate HR and specialize in preparing veterans and military spouses to transition to corporate America.