By Gary Dowd

It’s happened to many of us: You find yourself gasping for air after climbing a few flights of stairs, or you start playing a sport again and the next day your muscles are complaining —loudly. That’s when the realization hits, “I’m out of shape.” And so begins another round of resolutions, gym memberships, and the fitness program du jour.

For the average person, being out of shape is inconvenient. For a police officer or firefighter it can become a life and death matter.

To make things worse, statistics show police and firefighters have the odds stacked against them when it comes to physical health.

Police officers are 25% more likely to die from cardiovascular disease than the average American, and heart attacks were responsible for 47% of firefighter deaths in 2007. Why? The two main culprits are diet and stress. Long shifts make it hard to eat regular, healthy meals and police and firefighters face stress on the job every day.

“The stress levels when you go from zero to sixty in a matter of seconds, and do that several times during a shift—it takes a toll on your body,” according to newly appointed Tulare Police Chief Jerry Breckenridge.

That’s why many departments and officers across the country are making health and fitness a priority.

Breckenridge says the best way to have a fit department is to lead by example.

“I work out six times a week,” he said. “From a pure business standpoint, (fitness) reduces officer injury. Fitness level also comes into play when we have to perform our job. An officer who looks fit is less apt to get into a physical altercation.

Studies have shown that incorporating all of the components of a health, wellness, and fitness program can decrease the risk of cardiovascular disease by as much as 70 percent.

But what’s the best way to get started? Whether your top priority is losing a few pounds, strengthening your arms, or increasing your cardiovascular stamina, a personal trainer can guide you down the path to fitness by creating an exercise routine for you.

Lonzo Anderson, a two-year veteran with Tulare PD decided to take control of his wellness by signing up with Rocky Molina, a personal trainer from Snap Fitness in Visalia.

“I realized I was really out of shape when I tried to put on my tactical vest for the first time since being in the gang unit, and it hardly fit,” said Officer Anderson. “Working with a personal trainer sounded like a good idea to get back in shape.”

“Many of my clients are police officers or firefighters,” said Molina. “These guys are very motivated to get fit—and that’s half the battle.

At 28, Anderson is 6 feet tall and weighs in at 260 lbs. He has good muscle strength, but wants to trim down a bit and work on his cardiovascular health.

“Lonzo really needs a program tailored to his individual needs and lifestyle,” said Molina. “He has a family and usually works the early day shift.”

But if a personal trainer isn’t for you, don’t let that get in the way of your fitness goals.

“Whatever works for you may not work for everybody,” said Molina. “The most important thing is finding and sticking with the right program to get you fit—and keep you fit.”

The Basics

You can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight permanently, exercise is essential. Be cautious when a fitness program promises rapid weight loss. Quick-fix fitness does not lead to continuing and meaningful changes.

Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. You need at least thirty minutes of aerobic exercise three or four days per week.

But far too many who start a fitness program don’t stick with it. To buck that trend, try these steps for staying motivated in your fitness program

1. Set goals. Nothing will derail your new fitness program faster than setting unrealistic goals and then falling short. Set simple, short-term goals you know you can reach—say lose 25 lbs. by the end of the year.
2. Build up slowly. Starting too hard or at too advanced a level can cause injury and put you on the sidelines before you even get started. Take it easy at first. Work up from twenty minutes of walking to an hour over a period of six weeks.
3. Try variations. To keep boredom from setting in, try different activities to work your cardiovascular system. Alternate swimming, walking, aerobics, or bike riding. Play sports like soccer or basketball with your family or friends. Keep up the variety and it won’t feel so much like exercise.
4. Enjoy yourself. The biggest challenge to staying with a consistent exercise program is lack of enjoyment. Make it fun! Try something completely different, like ballroom dancing. Exercise doesn’t have to be a chore.
5. Make physical activity part of your daily routine. Once you have a scheduled routine, it becomes less of a burden and more of an enjoyment. Look for opportunities to incorporate physical activity throughout your day. Take the stairs instead of the elevator at work. Pedal a stationary bike or do strength-training exercises with resistance tubing while you watch TV at night.
6. Write it down. Want to drop pounds? Feel more energy? Get a better night’s sleep? Put it on paper (or on your computer). Chronicle your progress for motivation to stay with the program.
7. Use the buddy system. Invite a friend or ask your spouse—or even your children—to join you. Workouts are a lot more enjoyable when you have someone to do them with.
8. Keep a journal. Write down each exercise activity, amount of weights, repetitions, how you felt, etc. This provides you with a physical record of your daily and weekly progress.
9. Flexibility is key. Don’t beat yourself up for missing a workout—or let it get you off track. We all have busy lives. Give yourself permission to take a break for a day or two and get back to your schedule as soon as you can.
10. Give yourself a reward. Have a piece of pizza or that decadent dessert. As long as it’s not part of your regular diet, it’s OK. You can afford the extra calories once in a while.

There are so many benefits to regular exercise it’s hard to argue against it. You’ll reduce stress, look and feel better, have more energy, and live longer. Getting fit isn’t just a short-term goal—it’s for life!

Author’s Note: Snap Fitness offers a membership discount to local police and fire personnel. Check with your local gym to see if they have a similar program.

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