Fitness Tips & Resources

Know Your Health Tips – Active Lifestyle

  1. Talk with your physician and have your blood lipid profile checked to determine if you should be more active based on your disease risk factors.
  2. Participate in a minimum of 30-60 minutes of moderately intense activity 5 times per week.
  3. Fit in exercise when you can by breaking it into multiple smaller sessions each day instead of all at once.
  4. Aim for 150 minutes of cardio exercise per week. Any kind of consistent movement is beneficial.
  5. Resistance training can help improve your numbers as well as range of motion, muscular strength, and endurance.
  6. Being flexible helps you move ‒ some flexibility exercises (stretching, yoga, or Pilates) can also help relieve muscle soreness and/or stress.
  7. Try functional fitness training, which involves movements associated with everyday life and your fireground activities.
  8. Incorporate fitness into firefighter training activities; for example, run multiple ‘reps’ of a drill dragging a hose or lifting equipment to burn more calories.
  9. Fit in more exercise time at the station by challenging your fellow firefighters to a game of basketball or flag football.
  10. Make exercise a family affair; spend your valued timed at home on a family walk, hike, or bike ride.
  11. Realize that every bit counts and the most important thing is to just get moving.

Sources: American College of Sports Medicine; National Sleep Foundation

Fitness Resources

Use these tools to help you assess your current fitness levels and which next step works for you. We recommend that you and your department members first get cleared by a physician before beginning any physical training. Then, get out there and get started!

Your Guide to Physical Activity and Your Heart
National Heart, Lung and Blood Institute

How Much Physical Activity Do You Need?
Centers for Disease Control and Prevention

Get Moving: Easy Tips to Get Active
American Heart Association

Tips for Getting Active
National Heart, Lung, and Blood Institute

Adding Physical Activity to your Life
Centers for Disease Control and Prevention

American Diabetes Association

Exercise Examples

Use these exercise examples and resources to aid you in your journey to overall fitness. It is important to stretch before and after exercising and to follow all exercise instructions so that you can have healthy and safe workout. Remember to check with your physician before implementing a fitness or stretching program.

Firefighter Fitness: Exercise Demonstration Videos
NVFC Heart-Healthy Firefighter Program

The Training Station, Inc.

Exercise Demonstrations
Spark People

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