(BPT) - Many young Americans continue to struggle with their physical and mental health — with 1 in 7 children ages 10-19 experiencing a mental health disorder, and 17% of children ages 6-17 experiencing obesity. But in an increasingly crowded landscape of armchair experts and fragmented fitness offerings, it can be difficult to know where to go for help. Enter the U.S. Army.
The Army has long been synonymous with "fitness," but as the force continues to optimize Soldier performance and readiness, it's taken the latest research and best industry practices to develop a holistic approach to Soldier health. Developed in 2020 and modeled after Special Forces and professional and collegiate athletic training, the Holistic Health and Fitness (H2F) system is changing the Army's wellness culture by moving away from a one-size-fits-all model to acknowledge the uniqueness of every Soldier, unit and mission across five domains of readiness — physical, mental, sleep, nutrition and spiritual.
The results are paying off, with units who participate in the system reporting that Soldiers are 55% less likely to require additional care for musculoskeletal injuries, 18% more likely to pass the Army Combat Fitness Test (ACFT), 7.7% less likely to have a behavioral health profile and 59% less likely to have a substance abuse profile.
But Soldiers aren't the only ones who can benefit from the H2F system. Now, the Army is pulling back the curtain with its new video series, "All You." Published on YouTube and available to everyone, "All You" takes the guesswork out of holistic health by delivering quick, actionable and effective wellness techniques directly from Army experts. The guidance you can expect on your journey with "All You" includes:
1. Try a functional workout to minimize injury and build strength
While Soldiers require a high level of physical readiness to complete the demands of their missions, many of the Army's tried-and-true workouts can be easily modified for a civilian lifestyle. Staff Sgt. Michael Matis, H2F Academy Instructor, stresses the importance of simply starting where you are, and building consistent habits to build the strength and endurance needed to reach your fitness goals. Incorporating functional movements that mimic daily activity into your workout routine is a great way to increase performance and prevent injury.
An easily adaptable exercise is the ruck march. A cornerstone of an Army Soldier's experience, the ruck march incorporates long-distance walking and running with a weighted rucksack to not only improve strength, endurance and cardiovascular health, but also build morale and camaraderie among Soldiers. Anyone can make their own ruck by adding a few weights to a backpack and taking a quick 20-minute walk outdoors or on a treadmill.
2. Practice mindful breathing to increase mental resilience
It is imperative that Soldiers build their mental resilience to adapt during difficult situations. 1st Lt. Brandan Wolfolk, an Army Occupational Therapist and yoga instructor, encourages his fellow Soldiers to proactively explore their mental resilience by practicing different techniques — such as yoga, meditation or mindfulness — and forming them into core habits.
A quick and easy way to practice mindfulness is through intentional breathing. The practice of controlling your breath can work to reduce stress and anxiety, balance the nervous system, and increase energy levels. By slowing down and breathing in for a count of four, holding the breath for a count of seven, and exhaling for a count of eight, you can help calm the mind and bring your attention back to the present.
3. Build a colorful plate to fuel your nutrition goals
With endless options at the grocery store and the constant string of new diets and eating trends, building healthy nutrition habits can easily become overwhelming and complicated. Capt. Jewel Ory, 193rd H2F Nutrition Program Director, shares the importance of bringing nutrition back to the basics, and focusing on the needs of an individual when planning meals. Ory stresses that it's not about perfection — it is better to practice consistency. Creating intentional nutrition habits 80% of the time will lead to better results than striving for flawless habits that can only be maintained 20% of the time.
By incorporating a variety of basic food groups onto your plate, you are setting yourself up for success without overcomplicating the process. Aim to include lean proteins (fish, chicken or turkey that is baked, broiled, or grilled), whole grains for a sustained source of energy (like oats, brown rice, or quinoa), a variety of fruits and veggies (the wider the variety of colors, the better), and a low-fat source of dairy (like Greek yogurt or cottage cheese).
4. Build a sleep routine to achieve optimal rest
Sleep is often the first thing that is sacrificed when life gets overwhelming — however, it is the secret to reaching your full potential in all aspects of health and performance. While eating a nutritious diet and putting in time at the gym is crucial, those efforts can begin to suffer, along with the other pillars of health, without sufficient, high-quality sleep.
For Capt. Chris Enke, 165th Infantry Brigade H2F Mental and Sleep Readiness Program Director, a go-to tool when evaluating the quality of an individual's sleep is the acronym SLANT. Applicable to Soldiers and civilians alike, SLANT represents several factors that may impact sleep:
Surface: Ensure that your mattress, pillow and bedding is comfortable and supportive
Lighting: Make your room as dark as possible and place your phone out of sight
Air Quality: Sleep in a room with fresh, clean airflow
Noise: Introduce white or pink noise to your environment to drown out any disturbances
Temperature: Adjust the temperature to stay between 65-68 degrees Fahrenheit for optimal sleep performance
5. Find your people and strengthen friendships
Spiritual readiness can be a surprising, yet crucial, aspect to an individual's holistic health. In addition to religious affiliation, the Army uses philosophical and human values to help Soldiers find purpose, motivation, core values and connection to help them endure stress or adversity.
Chaplain (Major) Scott Lovejoy, 193rd H2F Spiritual Domain lead, encourages his Soldiers to explore the importance of camaraderie. In this always-online world, it can be easy to push away meaningful conversations or stay hidden in your phone, but challenging yourself to call a friend instead of text or ask an acquaintance out for coffee can make a huge difference in feeling lonely and isolated versus feeling further connected.
Published bi-weekly by 11 a.m. EDT beginning Friday, April 11, "All You" is applicable to every stage of a person's holistic health journey. Whether you're curious where to start, rehabbing from an injury, or are well on your way to achieving your next wellness goal, start your battle-tested training with "All You" at GoArmy on YouTube.
