Tips for staying in shape

  • Published
  • By Tech. Sgt Patrick Hyde
  • 39th Air Base Wing Public Affairs
INCIRLIK AIR BASE, Turkey --  Staying in shape and fit to fight is a big responsibility in the Air Force and today's military. For this reason squadrons have regular physical fitness programs throughout the year focusing on mission readiness as a main factor for staying in shape. 

"The second most important reason for staying fit is that it helps you extend your life and avoid many diseases affecting people that don't exercise," said Tech. Sgt. Charles McLean, 39th Air Base Wing Health and Wellness Center nutritionist. 

Staying fit means staying healthy by eating the right kinds of foods as well as exercising. A good balance of the four food groups is essential. 

"You should be eating five to six times a day," said Sergeant McLean. "There should be small meals in between your main meals so that you do not feel full when you eat."

Physical and emotional health can be promoted by regularly exercising for 30 minutes at a moderate intensity. Always consult a doctor before starting any new workout regimen and always begin and finish with stretching.

Exercising can promote a positive attitude and self confidence which can lead to reduced stress levels. Drinking water is also another important aspect to staying healthy.

Sergeant McLean recommends that, "Everyone should drink at least 16 ounces of water before every 30-60 minutes of aerobic exercise and the same after exercising. You should also eat immediately after your workout to speed up your recovery."

In addition to physical activity, there are other factors to staying in shape. Avoid smoking- it takes away lung capacity and labors breathing. Alcohol should be consumed in moderation and always get at least eight hours of rest every night. This balanced equation is topped off with moderately increased activity at least three to five times a week, according to Sergeant McLean.

For more information on staying in shape and staying fit-to-fight, call Sergeant McLean at 676-4292 (HAWC).