FITNESS
Keeping female officers healthy and fit
All across the country, there is an emphasis on
getting healthy and in shape – and for good reason.
Nearly one third of all Americans are obese and 67
percent of Americans are overweight. But the need
for being in good health and physically fit is even
more important for first responders and law
enforcement officers. The physical and emotional
stressors that you encounter on a daily basis push
DEBBIE
your risk factors to an extreme.
The shift work, sleep disruption and intense stress
O’BRIEN
all contribute to an even greater incidence of
obesity, heart attacks, strained relationships and
work-related injuries. Let’s complicate this dynamic by adding the
tendency for women to put their own health needs on the back
burner while taking care of everyone else.
Put it all together and we have a population of overstressed, overweight, exhausted female first responders; the very women who put
their lives on the line to protect and serve others – both their communities and their families – all at the expense of their own health.
Most people think of fitness as an effort to look good, but as the situation above clearly illustrates, our female first responders and LEOs
are in a state of dangerous health both physically and mentally. Shifts
with long high-pressure hours often disrupt sleep, creating significant
fatigue. Fatigue leads to a compromised immune system, weight
gain, work-related injuries and poor decisions. An Australian study
showed that a person working for 24 hours without sleep has the
same function as someone with a blood alcohol content of 0.10,
which could lead to delayed decisions in a life-or-death situation.
Let’s also consider that when you’re tired and stressed, it’s hard to
make time to get in a good workout. But the truth is that good nutrition and exercise helps maintain healthy sleep patterns, decrease
stress, minimize weight gain and keep you safe.
So, how can you squeeze in the time to work out and prepare
healthy foods with this hectic and stressful job? Here are few simple
ways to keep yourself healthy and fit:
•
Focus on getting in three weight training sessions per week (get
that heart rate up to about 125-145 bpm). I prefer high-intensity
weight training to cardio-only workouts because you get the
heart benefits and strength.
•
Don’t sit for too long in a patrol car or at a desk. If you’re stuck
there, tighten your abs, stand and squat 10 times every hour –
even do squat jumps when no one is looking.
•
Prepare some healthy protein, vegetables and fruits at the beginning of each week, and store in single-serve containers to graband-go.
•
Try to get consistent sleep each day. Keep your room dark and
quiet and try five milligrams of melatonin about 30 minutes
before lying down to sleep. d
Debbie O’Brien holds a master’s degree in business administration
and is a registered respiratory therapist, certified personal trainer
(NASM), fitness nutrition specialist (NASM), behavior change specialist and health & wellness coach. She can be reached at
debbie@highpowerhealth.net or 732-737-1999 for questions, comments