5 Fitness Tips For First Responders

Updated: Aug 29, 2019

First responders are selfless community heroes that make us feel safe. It’s a lot of hard work to protect, save, and heal people—it requires tons of preparation. Here are some fitness tips for those who have to take care of themselves in order to take care of others.


1. Warm up

You may be excited to get straight to your workout, but just like in the field, it’s important to assess the situation. It can be easy to pull a muscle if you don’t stretch, and if you don’t start with slow movements, you can experience muscle soreness and increase your risk of injury later. So, slow down there, Speedy Gonzales!


2. Do Deadlifts

Are you scratching your head, wondering why this specific exercise is on our list? Well, whether you realize it or not, if you are a first responder, you’re probably incorporating the same motion at work. Firefighters have to lift hoses, people, and other heavy objects. Paramedics need to carry heavy equipment and lift people to get them on stretchers. Police officers have to occasionally lift injured people to safe locations and move heavy objects out of the way. The truth is, there are an infinite amount of situations you may need to apply your strength and technique to lifting in order to help people. So, our tip is that you include deadlifts into your training.


3. Practice Yoga

If you didn’t raise an eyebrow on the last tip, this one can be even more unexpected. As a first responder, you know you have to keep a level head and be calm and confident in some very chaotic situations. Yoga can help first responders build physical and emotional endurance. Yoga can help you manage stress, teach you how to slow your breathing and, give you techniques that help keep your head clear and focused when it matters most. The flexibility and core strength you gain through yoga can also help with other kinds of workouts.

4. Recover Correctly

Your job or volunteer position requires you to put your body and mind through some serious tension and pressure. So, as important as prep can be, post-recovery is just as important. Yes, you’ve read about taking warm baths with epsom salt and Swedish ice baths, but when you have the lifestyle of a first responder, you deserve some intense TLC. That’s why we offer specialized treatments our first responder customers love. We offer deep tissue massage, rock blade treatments, cupping therapy, TimTam Power Massages, Fascial Movement therapy, Kinesiology, and Taping. Call for a consultation so we can plan the perfect regimen for your specific needs.


5. Diet

Of course, eating well is good for you, but here are some superfoods that are great for first responders—just make sure you consult with your doctor to be aware of any potential reactions.

Maitake Mushrooms- You can get these mushrooms sliced and dried or in supplement powder form if you can’t find them in your grocery store’s produce section. Maitake mushrooms are chock-full of adaptogens, which have commonly been used to help the body adapt to stress.

Green Tea- Green tea contains a chemical called EGCG, which helps lower cortisol, your stress hormone. EGCG is also known to help improve your immune system—great for when you frequently have to be in close contact with ill patients/civilians.

Acerola Cherries & Pomegranate- These fruits contain antioxidants, which help fight free radicals (some not-so-healthy stuff linked with heart disease, cancer, and other diseases).

We appreciate the women and men who serve our community as first responders, and we want to help you take excellent care of yourselves—you deserve it! So treat yourself to a deep tissue massage or other services to help your muscles relax.


Call 575-652-6433 to schedule your appointment!


Sources:

https://www.firehouse.com/safety-health/health-fitness/article/12398508/5-exercises-every-firefighter-needs-to-do-firehouse-magazine?fbclid=IwAR2hZONuv2122fjcyic9c6-tabR90g5Yf-N07gay1KVTZmhgEsm5WcCMWWI

https://www.yogaforfirstresponders.org/

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517

https://firstresponderfitness.us/superfoods/

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/antioxidants/sls-20076428

https://breakingmuscle.com/fitness/the-best-diet-for-firefighters-and-police

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