Simple exercise steps keep force fit and mission-ready

  • Published
  • By Senior Airman LuCelia Nagel
  • 96th Air Base Wing Public Affairs
EGLIN AIR FORCE BASE, Fla. (AFPN) --  With the inception of the Air Force Fit to Fight program, Airmen had to adjust to a regular regimen of running, sit-ups, push-ups and other physical activities.

Some Airmen experienced injuries while adjusting to the new standards, resulting in a need to see a physical therapist.

“We saw a lot of knee, back and shoulder injuries at first," said Capt. Bryan Bonzo, a 96th Surgical Operations Squadron physical therapist here who was stationed at Shaw Air Force Base, S.C., when the fitness program was introduced about two years ago.

Those injuries, he said, resulted mainly from the running portion of the new fitness program. The captain attributed the injuries to Airmen's age and lack of physical fitness.

"The majority of the people who came in for treatment were in the 35- to 45-year-old age bracket," Captain Bonzo said. "As people mature, their joints get stiffer, and many people suffered inflammation due to the impact of their feet against the ground. And younger folks just heal more quickly, so we don't see them as often."

In addition, the captain said the fitness level for many was not high because Airmen were not running as much when the program began.

The good news is these types of injuries can be easily prevented, Captain Bonzo said. All it takes is a few simple steps.

First, he said, a warm-up should be performed before beginning an exercise. Simple things such as a five-minute brisk walk, running in place or jumping jacks will allow the muscles to warm slowly, decreasing the chance for an injury.

"A warm muscle will perform better than a cold one," he said.

Next, people should work on their flexibility by stretching the muscles. This loosens the muscles slightly and takes the pressure off the joints.

"This allows the joints to move properly," he said.

Regular stretching also changes tissue, making muscles longer and stronger over time.

"Sometimes it's not about flexibility, just weak muscles," he said.

It is important to note that the warm-up exercise should be performed before stretching, he said, because it does not help to stretch a cold muscle.

A cool-down should take place after the exercise, which lowers the intensity of the exercise to allow the heart to slow down and the muscles to calm.

The last part of injury prevention is to stretch afterward.

"People should stretch at least once a day, even if not exercising, to maintain their flexibility," Captain Bonzo said. (Courtesy of Air Force Materiel Command News Service)