A Healthier Coastie = A Healthier Coast Guard

Story by PA1 Donnie Brzuska, PADET Jacksonville, Fla.

Petty Officer 2nd Class Toby Crawford does a seated cable row at the Wellness Center at Sector Jacksonville, Fla. This exercise works the muscles in the upper back. U.S. Coast Guard photograph by PA1 Donnie Brzuska.

"The weight/physical fitness program is intended to contribute to the fitness for duty and appearance of Coast Guard members. To meet the operational challenges and as a uniformed Service, all members must be fit for duty and appear so in uniform. [A Coast Guardsman's] appearance must reflect credit to themselves, the Coast Guard and the country," according to the Coast Guard Physical Fitness Manual.

The Coast Guard helps members achieve these goals through a variety of means, including basic personal fitness plans, semi-annual weigh-ins, medical help, smoking cessation classes and access to exercise. While immediate supervisors are required to ensure members are living up to their fitness and health goals, the responsibility of fitness ultimately falls on the member to take the initiative to succeed in their personnel fitness plans.

"Fitness is a personal and professional commitment," said Lt. Cmdr. Eric William Runnels. "We, as armed service members, have a responsibility to remain healthy and ready for the rigors of service."

Improved fitness and a healthy weight are imperative to a member's career in the Coast Guard. The latest Physical Fitness Manual outlines strict penalties for members who don't meet minimum weight standards, including probation, loss of promotions or transfers, and eventually separation for those who fail to comply with the minimum weight standards following probation.

With these kind of implications placed on Coast Guard member's health, members should begin working toward fitness goals now. But job pressures, family commitments and painfully long workout sessions make it seem hard to start. All are legitimate excuses, but Coast Guard policies also outline a member's responsibility to his or her health. After all, health and fitness are a job requirement.  

Fitness publications recommend that a person start by identifying a primary goal. The trick to setting goals is to be specific -- whether it's to burn 20 pounds of fat or to put on 10 pounds of muscle. The first step to success is to identify one major objective for the year. The Coast Guard Basic Personal Fitness Plan allows a person to put primary long-term goals in writing along with several short-term goals that will help a member achieve their primary goals.

"People need to find their own personal motivators and use that to their advantage," said Petty Officer 1st Class Thomas Carry, who has been exercising regularly for 15 years. "By working toward a fitness goal, it can help you achieve goals in all areas of your life."

Next, a person should schedule their first three workouts. Each Coast Guard command and unit has policies regarding the amount of time allotted for exercise during the work day. By direction of the Commandant, every unit in the Coast Guard, with the exception of training centers, is required to allow members at least three hours a week for exercise as long as operational commitments allow.

Members are encouraged to use this time to improve their fitness while at work. This leaves more time at the end of the work day for family, school, or other personal or recreational activities, which are also important for a healthy lifestyle.

Lt. Cmdr. William Eric Runnels performs an exercise known as the superman. This works the lower back and is considered a core strengthening exercise. Core strengthening exercises work the muscles that support your spine including the abdominals and the lower back. U.S. Coast Guard photograph by PA1 Donnie Brzuska.

"Being able to workout during the day helps me make time outside of work to spend more time with my family and coach high school wrestling," said Carry.

A person scheduling their first three workouts should plan the date, the time and notify their supervisor. This will less likely let meetings, unit activities and planned operational commitments interfere with scheduled workouts. When planning a workout, it's important to allow for any time needed to change clothes, shower, and travel to and from the gym.

Another important part of starting any exercise routine is creating a workout log. A workout log is a book, chart or sheet of paper that a new exercise enthusiast uses to track their progress. It should include room to record the number of sets, repetitions and the amount of weight used during the exercise routine. It should also provide space to track the distance and duration of cardiovascular exercise or aerobics classes.

"By setting goals that are measurable, obtainable and realistic, you can increase the likelihood you'll succeed at your fitness goals," Carry said.

Many larger Department of Defense operated gyms offer scheduled aerobics and weightlifting programs, so a new exercise enthusiast has a planned routine stacked with proper and beneficial exercises for themselves.

There are many resources online that can help a person formulate a workout routine for themselves. Book stores and magazine shelves are filled with helpful resources and information on diet, exercise and healthy living. Many Coast Guard operated exercise facilities have information on effective exercises and diet available through the unit health promotion coordinator.

The most important part of any fitness plan, however; is getting in the gym and getting started - the sooner the better. Regular exercise has been proven to reduce stress, increase confidence, and improve moods and mental capacity. Not to mention, it prepares the Coast Guard work force for new challenges of tomorrow.

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