Staying Deployment Ready

by Department Of Defense

Our current operations in Iraq and Afghanistan require us to be ready to deploy at any moment. In order to maintain our readiness, individual service members need to develop healthy habits for everyday life. There are simple steps you can take to maximize your performance both in garrison and in the deployed environment.

The first piece of advice to stay physically and mentally fit is to have a good work/life balance. Your fitness and mental health will improve greatly if you can effectively manage your time and the stress of life. Take time for relaxation, hobbies, and socialization with family and friends. Laugh, don’t take yourself too seriously, and get plenty of sleep. I know this is not easy, but if you can achieve a reasonable balance, you will be much happier and healthier.

Stay in fighting shape

It is critical to your ability to work and perform your mission in austere environments to maintain a healthy weight. The best way to do this is to eat a diet rich in whole grains, fruits and vegetables. This will result in more energy, decreased body fat and reduced risks of many chronic illnesses. All of the services have body fat standards; follow these standards and take action if you are out of compliance with the standards.

Check out the Deployment Center

Exercise regularly

A consistent exercise regimen can build a healthy heart and control your weight. Perform aerobic exercise for at least 20-30 minutes a day, three days a week. When first starting to exercise, monitor your heart rate, and try to get it up to 60 to 80 percent of your maximum heart rate. You can calculate your target heart rate using the Mayo Clinic’s target heart rate calculator.  

You should also include weight training to your cardio routine. Weight training is necessary to build and maintain muscle mass and tone. You should work out all muscle groups focusing on the strength/skills needed to accomplish your job.

Avoid risky behaviors

Sometimes we cope with the stresses in our life by using and abusing unhealthy substances. This can severely impact our health, so abstain from excessive use of alcohol, tobacco products and casual, unprotected sex with multiple partners. Illegal drugs – don’t even consider it. Nutritional supplements are very popular among many individuals who want to get stronger or to improve their performance. These should be used with caution. Avoid the use of multiple supplements or a large amount of a single supplement.

Stay current on your immunizations and your Periodic Health Assessments (PHA)

The PHA is designed to identify diseases early and treat them before they can cause irreversible damage. It also gives you advice on how to improve your health and avoid illnesses/injuries. If you have not had a PHA in the last year contact your primary care manager, who can schedule your evaluation for you.

Mental exercise

Finally, the key to staying mentally fit is to exercise the mind. You can engage the mind by doing crossword puzzles or Sudoku or by learning new hobbies and skills.

These are just a few tips to staying deployment ready. They will help you not only be more successful in your military duties, but also to have a happier, more fulfilling life.

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