Getting Fit to Fight -- November 2010 Published Nov. 3, 2010 By Tech. Sgt. Lindsay Newton 507th Civil Engineer Squadron TINKER AIR FORCE BASE, Okla. -- In our busy lives, it's hard to find time to exercise amid work, meetings, appointments, kids' activities, school functions, vacations and many other events. So how do we reservists find time to get in the workouts we need to pass our grueling fitness test? As a wife and mother who puts in a 40-hour-long work week, chases around a toddler, shuttles two other youngsters to baseball and soccer practices and games, and makes monthly UTAs, I have figured out a few things that might be helpful to others in the Wing who might be in my shoes. If you don't have access to a gym on a regular basis, use your outdoor resources. If you take kids to sports, bring your running shoes with you and find an area to run or walk while they practice. Or at games, take them 20-30 minutes early to warm up beforehand to get a quick walk or run in, if the coach or another parent is there. If you are at home, strap your toddler in the stroller or let the older kids ride their bikes, and take a walk around the neighborhood. While at home, take a few minutes out of your day to knock out some pushups or crunches. Do 10 pushups each morning when you get out of bed, or do them at night before you go to bed. If you watch TV with the family, do crunches during the commercials. Add more repetitions with time as they get easier to do. Also, remember little things like taking the stairs instead of the elevator or escalator, or parking at the far end of the parking lot instead of the closest spot you can find. Little changes in your daily routine can make a long-term difference! Additionally, consider working out with a partner. Whether it's your spouse, a friend, or your child, having someone to work out with is great motivation. A partner can help pass the time and keep you accountable for what you do! Another issue to address is working out during and after pregnancy. To the moms (and moms-to-be) out there: as someone who had a baby 1-½ years ago, I was very fortunate to be able to lose the baby weight very quickly in big part by staying active during my pregnancy. One suggestion is walking. It's not only the simplest form of exercise, but it's a beneficial one you can do during and after your pregnancy with your child in a stroller. Swimming is another great workout during and after pregnancy. It's a low-impact activity that gets your whole body moving, and it can also help alleviate pressure on your back. And although it might look difficult, yoga is a great form of exercise antepartum and postpartum. The stretches can help with any back or leg pain from your growing belly! Also, some yoga classes at fitness centers and yoga DVDs are pregnancy-specific and can also include workouts to help you get back into shape. Or, if you're looking for a more thorough pregnancy workout plan, look on the Internet. There are several great Web sites with various workout plans to help get you back into shape. Ultimately, ensure you don't do anything too strenuous that might put your baby or yourself in danger. Talk to your doctor about an exercise and/or diet plan that's right for you. Staying active benefits you in so many ways. It keeps your blood pressure down, helps with lower back and leg pain, and boosts your energy levels! In summary, it's hard for many of us to make time to get fit to fight. We who work multiple jobs (civilian career, the Reserve and family) must find the time to get the exercise we need, regardless if it's a dedicated daily span of time or taking a few minutes several times a day. And we moms going through or having gone through pregnancy usually have a tougher time to keep the weight down and stay fit. But, as the adage goes, where there's a will, there's a way. Tech. Sgt. Newton is a management analyst with the Oklahoma City Air Logistics Center and a commander's support staffer with the 507th Civil Engineer Squadron. "Getting Fit to Fight..." is an informational and discussional column. If you have any medical issues, you are urged to see your primary care manager. If you would like to ask a wing "expert" a fitness question, or would like to be the fitness "expert" for the month, send an email to 507arw.pa2@tinker.af.mil. All pertinent questions will be answered by the month's columnist, and the best questions and answers will be published next month.