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Airmen need to ‘keep moving’ to get fit

  • Published
  • By Airman 1st Class Amber Kelly-Woodward
  • 375th Airlift Wing Public Affairs
SCOTT AIR FORCE BASE, Ill. --  Most units perform physical training three times a week. These PT sessions normally consist of stretching, push-ups, sit-ups and a run. For many Airmen, that is the only physical activity they partake in. 

What many Airmen notice is that although they do PT three times a week, they are still not in their best shape. 

"One of the problems with the Air Force and society as a whole is weight gain," said Al Bromley, Health and Wellness Center fit program manager. "We live in a time where we don't have to move anymore we need to find ways to get up and keep moving." 

Often times, people put bad associations with exercise, such as it is too difficult. 
Exercise is more than what the physical training leaders instruct. 

The approach taken to working out is important. If someone decides to work out and they work out very hard for three hours, they will become sore, their body will remember that and they will not be likely to work out again. Not all exercise has to be strenuous. People should find activities that they like to do, even if they are not good at it. 

The type of exercise is something else to be considered. Cardiovascular exercise burns calories but is not a complete workout. Muscular training produces quicker weight loss but is more intense. 

Exercise does not even require breaking a sweat. Many people exercise in layers because they think the more they sweat the more they will lose. The human body will retain the amount of water it needs. People should also avoid weighing themselves more than once a week, because body weight fluctuates between three-five pounds due to water weight. 

Some Airmen find that they are too tired to exercise. 

"A lot of times, Airmen think they are physically exhausted because their mind is exhausted, but their muscles are not tired because they were made to be used," said Mr. Bromley. "Try working out after work, you will notice you feel better and have more energy. The hardest part is getting there." 

Workouts need to be spread out. 

"Depending on what type of shape you're in, an hour workout is too much," said Mr. Bromley. "So workout possibly twice a day. Take a class. Invite spouses, friends and co-workers to join you. If you have more people you are more likely to do it. Plus, now you're affecting their health." 

People need to listen to their body when working out. They need to be aware of their injury history. 

"Try cross training and 'active-recovery days," said Mr. Bromley. "Run some days and lift weights in between." 

The less a person moves, the slower their metabolism works and the less calories they burn. 

When at work take breaks to go for a walk or climb the stairs. 

Another trap people fall into is mindless snacking. People do not consider a candy out of the candy jar part of their caloric intake because it is not a meal. 

"We eat too much," said Mr. Bromley. "An extra 100 calories a day is 10 pounds a year." 

People do not actively manage their food intake. Many times, people go to lunch because it is that time to eat, regardless of if they are hungry. The main reason results are not seen from exercise is because people still eat the same amount of food. Then, if their desired weight is reached, they still eat the same and gain the weight back. 

Women have more estrogen which causes them to retain more fat. Men have more naturally occurring muscle mass. This explains why when a couple diets, the male usually loses weight faster. Also, everyone's intake is specific to who they are. Thus, if someone is exercising regularly, but are still not seeing results, they are still eating too much. 

The main goal is to be fitter. It is important to pass the Air Force physical standards test, but there are other benefits. The abdominal circumference standard on the Air Force physical standards test does not change with age, because the Air Force wants their Airmen to always be fit. Readiness is essential to expeditionary Airmen. Airmen need to maintain fitness to help them even when their Air Force career is over.