It doesn’t matter if you don’t think you need to stretch. Everyone can benefit by stretching whether you realize it or not. Stretching should be one of the first things you do in the morning, and several times a day. There are simple stretches you can do while watching TV, on the computer, or getting ready for bed. If you are doing strength training exercises, stretch in between sets. It feels good and saves time from stretching at the end of the workout! Here is a video of the top six stretching exercises to get you started.

Stretching does not have to involve a huge time commitment, but it can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

• Reduced muscle tension and soreness
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from increased circulation)

While there are many benefits to stretching, one of the best benefits is that you’re able to increase your range of motion, which means your limbs and joints can move further before an injury occurs. Post-exercise stretching can also aid in workout recovery, decrease muscle soreness, and ensure that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they’ll become injured.

Stretching comes naturally to all of us. You might notice that if you have been sitting in a particular position for a long time, you stretch unconsciously. It feels good! In addition to that good feeling, a consistent stretching program will produce large gains in flexibility and joint movement. Be kind to your muscles and they will be kind to you!

Here are some of the better and more recommended firefighter health and workout books that we can recommend:

Get Firefighter Fit: The Complete Workout from the Former Director of the New York City Fire Department Physical Training Program

The Firefighter’s Fitness Handbook

The Firefighter’s Workout Book: The 30 Minute a Day Train-for-Life Program for Men and Women

Keep reading to discover what you can do to naturally improve your heart function for a long and healthy life.

Lose weight

This should be at the top of your list to get into good physical health overall, but it is especially important to your cardio health. Overweight people are at a higher risk for developing diabetes, high blood pressure, high cholesterol and even certain types of cancer. Obesity will also cause your heart to pump harder which can lead to long term damage.

Due to the extreme temperatures that we are exposed to as firefighters, the more weight you are carrying, the more your heart and body have to work. The heavier you are, the more your body has to work to cool down also. This puts you at a higher risk of heat exhaustion and heat stroke. Imagine carrying the weight of two SCBA’s or more all the time…

Stop smoking

I know, you smokers are saying “But I tried and I can’t” or “I don’t want to”. It’s your life, do what you want. As a former smoker of over 20 years, I can honestly say that I don’t miss it like I thought I would. I feel better and am performing better on the job.

This habit can put you at a much higher risk for heart attack and stroke. Smoking is one of the most preventable causes of heart disease there is. So if you smoke, stop. If you don’t smoke, don’t start. If you live with a smoker, insist that they not smoke around you. Second hand smoke can do just as much, if not more, damage to your lungs.

The latest cancer reports can verify the toxic atmospheres that we work in are dangerous and are killing firefighters at an increasing rate. Why would you breath smoke anymore?

Exercise

Your heart is a muscle. The best way to develop any muscle is through exercise. This includes your heart muscle. Exercise gets your blood pumping and makes your heart stronger. It also reduces cholesterol levels and helps to reduce stress.

You don’t have to prepare to go and compete in the Firefighter Combat Challenge or anything like that. Even 2 or 3 days of moderate exercise a week can make a difference in your life.

Eat heart healthy foods

Foods that are rich in potassium are good for your heart. You should also try to avoid foods that are high in sodium because sodium will make you retain excess water and put a strain on your heart muscle. Studies have shown that foods that are rich in omega 3 fatty acids are good for your heart. Stop eating the high calorie, high fat junk foods and start eating a diet rich in fiber, fruit and vegetables.

It’s hard to eat healthy all the time. Depending on how busy your department is and what your schedule is like, it can be next to impossible. Find the healthiest alternative at the restaurant you are eating at. You will want to pay special attention to the fat content and sodium.

Lower your stress levels

Yeah right! But the Chief…!!!

This can be easier said than done. We all lead busy, stressful lives. If you feel that you are under too much stress, investigate ways to decrease these stress levels. There may be some things you cannot change, but some things you can. If you are trying to be perfect in everything you do, stop.

Nobody is perfect and trying to achieve perfection will cause unneeded stress in your life. Find something that you can do that will de-stress you. Some people like to exercise while others engage in their favorite hobby. Whatever you, do try to lower your stress level to protect your heart from the damage that ongoing stress can cause.

The topics are 5 of the most common ways you can improve your cardiac health and improve your life. Going quickly are the days where firefighters don’t need to be fit. With all of the studies about firefighter deaths and fitness resources that are available to us today, there is no excuse to not be exercising or getting into some type of shape other than round!

This is a new site that is dedicated to bringing you fitness, nutrition and other tips that will help you to learn more about fitness and health topics. This site is written by firefighters for firefighters.

We have A.C.E. and Coopers certified firefighters that have developed fitness plans for individuals and departments. One of our writers is a Firefighter Combat Challenge veteran!

We hope you will enjoy this site and please check back often as we get started adding great content.