With cuts in the Department of Defense, one of the ways to save the government money is to ensure that the health and well-being of Soldiers is maintained and that he or she does every thing necessary to prevent injury.

Part of being Army strong means following exercise guidelines before engaging in physical training or cardio at fitness centers. The website, www.hooah4health.com, has the following tips for stretching to increase flexibility, reduce muscle tension and soreness and lowering the chances of injury:

• Stretch until you feel mild tension — not pain, and hold for 10 seconds

• Do not bounce. Stretching should be static

• To get blood pumping, jog about one-fourth of a mile before beginning your warm up

• Try warm-up or cool-down stretches for the hamstring, calf, quadriceps, groin and lower back.

According to officials with Ohio State Medical Center, other ways to prevent sports injuries are to alternate exercising different muscle groups and exercise every other day. Also, it’s important to wear proper shoe support to correct foot problems that could lead to injury.

Something as simple as drinking enough water before, during and after exercise could go a long way in preventing sports injuries.

Most water needs are met through the water and beverages you drink, but some is obtained from foods such as melons, oranges, tomatoes, celery and broth soups. According to www.hooah4health.com, water helps regulate the body’s temperature; lubricates and cushions joints; protects the spinal cord and other sensitive tissues and gets rid of wastes through urination and perspiration.

To get the right amount of water, carry a water bottle for easy access; freeze some freezer-safe water bottles and carry one for ice-cold water all day long; choose water instead of sugar-sweetened beverages and improve taste by adding a wedge of lime or lemon.

Maintaining physical fitness substantially reduces the risk of dying of coronary heart disease and decreases the risk associated with stroke, colon cancer, diabetes and high blood pressure, according to the Centers for Disease Control and Prevention.

It also helps to contribute to healthy bones, muscles and joints, as well as helps to control weight and is associated with fewer hospitalizations, physician visits and medications.

The American Heart Association recommends that adults exercise moderately 30 minutes per day, at least five days a week, or 20 minutes of vigorous physical activity, at least three days a week.

The Army Weight Control Program, which falls under Army Regulation 600-9, requires that all personnel are able to meet the physical demands of their duties under combat conditions, and present a trim and fit military appearance at all times.

Preventing injury remains vitally important because it can lead to, not only temporary pain, but to disability, chronic pain and a significant change in lifestyle.

Preventing any type of injury ensures the wellbeing of the servicemember and helps to maintain resilience.

(Editor’s note: Information for this article obtained from research at hooah, Army life and Ohio State University web pages.)

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