| How to Become a Helicopter Pilot in the Army Posted: 29 Nov 2020 04:00 PM PST Serving in the Army can be a rewarding and fulfilling career choice, especially if you pick a specialized task like becoming a helicopter pilot. Getting the technical skills to fly a helicopter takes some time and a lot of hard work. Fortunately for you, the Army has a program called "from street to seat," which can get you to flight school and flying helicopters without any prior military service. Once you meet the enlistment requirements, you'll have to complete about 2 years of training and practice programs to get all the required qualifications. After this, you'll officially be an Army helicopter pilot. [Edit]Meeting the Enlistment Requirements - Complete high school and get your diploma. The Army has a minimum education requirement and you'll need a high school diploma. If you're still in school, then make sure you finish and graduate to meet this requirement, especially if you want to attend flight school.[1]
- It helps to do well in high school as well, especially in your math and science courses. Flight school involves a lot of classroom instruction, and a good understanding of math, physics, and other science fields will be a big help.
- You could still join the Army with a GED instead of a high school diploma, but it does hurt your chances of acceptance and you might not be eligible for Warrant Officer training. If possible, it's best to complete high school and get your diploma.[2]
- Enlist between the ages of 18 and 33. In general, the Army's age requirement is that you have to be at least 18 and no older than 33 to enlist. As long as you're between these ages, then you can enlist and start the process to reach flight training.[3]
- If you're 33 or 34, you may be able to get a waiver. Ask your superior officer or recruiter about your options in this case.
- You can still join the Army as old as 35, but you probably won't be accepted for flight school.[4]
- Meet the Army's physical requirements to qualify. The physical requirements for pilots are the same as the Army's overall requirements. You have to be within a specific weight and height range to qualify. You'll also need at least 20/50 vision in each eye, and wear lenses to correct your vision to 20/20.[5]
- In general, men need to be between and . Women need to be between and .[6]
- If you can't reach these physical requirements but still want to serve your country, the Army does have many other civilian jobs that you could apply for. Talk to a recruiter to see what your options are.[7]
- Apply for American citizenship before you enlist if you aren't a citizen. In general, the Army requires recruits to be US citizens before joining. However, you could still enlist if you haven't yet obtained citizenship. Just make sure you meet the citizenship requirements and submit the application before joining. That way, you can begin your training during the application processing.[8]
- You do still need a Green Card and permanent resident status to qualify for the Army, so make sure you complete all of this before applying.
- Score at least 110 on the ASVAB exam to qualify for officer training. The Armed Services Vocational Aptitude Battery, or ASVAB, is an exam that all new Army recruits have to take. The exam measures your critical reasoning, science, math, electronics, and grammar knowledge. While recruits only need a score of 31 to pass, you'll need a top score to qualify for Warrant Officer Candidate School (WOCS). Study hard and get at least a 110 to meet the requirement for officer and flight school.[9]
[Edit]Getting to Flight School - Apply to Warrant Officer Candidate School. All Army pilots have to complete Warrant Officer Candidate School (WOCS) before attending flight school to become pilots. As long as you scored at least a 110 on the ASVAB, you qualify for WOCS and can submit your application when you enlist.[10]
- Your recruiter can walk you through this process and help you with your application.
- If you don't apply for WOCS right when you enlist, you need to have at least 12 months left on your enlistment contract to qualify for WOCS. If you have less than this, you'll have to re-enlist first.
- Complete 9 weeks of basic training. All Army recruits have to complete and pass basic combat training before moving on, and you will too.[11] Basic training is a 9-week program at one of several Army forts throughout the country. You'll learn critical skills like combat, teamwork, Army procedures, and physical conditioning to prepare you for your Army career. At the end, you'll have to pass a few physical and mental tests to qualify for graduation. If you pass, you'll officially be a member of the Army.[12]
- It's best to start preparing yourself for basic training by getting in good physical shape and learning as much as you can about the Army. This will make your time in basic training much easier.
- Only about 15% of recruits fail basic training, so you have a good chance of passing as long as you prepare yourself.[13]
- Review the Army's drills and guidelines before starting officer school. After basic training, your next step is Warrant Officer Candidate School (WOCS). This is a physically and mentally intensive program, so make sure you're as prepared as possible before starting. The Army recommends reviewing all of its training, drill, ceremony, and navigation manuals before attending WOCS. This way, you'll be prepared for the knowledge portions of officer school.[14]
- If there is any gap time between basic training and starting WOCS, make sure you workout regularly to stay in top physical shape. You'll have to pass more physical tests in officer school and you'll have trouble if you let yourself get out of shape.[15]
- Report to Fort Rucker, Alabama, for WOCS. All pilot candidates have to pass Warrant Officer Candidate School after basic training, which is held at Fort Rucker, AL. This 6-week program trains aspiring pilots and other technical officers for their role in the Army.[16]
- You'll receive a packet outlining the process and your instructions for reporting to WOCS when you're accepted. If you have any questions, ask your recruiter.
- Be sure to review the Army's checklist for everything you need to bring with you to WOCS.
- You can only enter WOCS without prior Army service if you plan on becoming a pilot. Other service members must be at least a Staff Sergeant/E-6 to qualify.
- Pass the WOCS program to become a Warrant Officer. The 6 weeks at Warrant Officer school train you to become a technical specialist in the Army. You'll receive a combination of specialized classroom instruction along with further physical training. After completion of this course, you'll be a Warrant Officer and can attend flight school.[17]
- Recruits at WOCS attend different programs based on their intended career. You'll be placed in a program for aspiring pilots looking to attend flight school.
- Navigation is an important part of WOCS, especially for aspiring pilots. Review the Army manual on field navigation so you're well-prepared for this training.
- Earn a qualifying score on the SIFT exam for flight school. The SIFT exam, Selection Instrument for Flight Training, is your final step before flight school. This exam measures all of the technical flight knowledge you gained during WOCS.[18] It's scored from 20-80, and you need at least a 40 to pass and qualify for flight school. Study hard and ace this exam to continue with your pilot training.[19]
- The Army provides a study guide for the SIFT, so be sure to work with that guide to do as well as possible.
- In general, you can only take the SIFT exam twice. If you pass on your first try, then you don't have to take it again. If you fail twice, then you can't take it again.
- Apply to Warrant Officer Flight Training to continue on your path. Your final step to becoming an Army pilot is WOFT, Warrant Officer Flight Training. This is a long program and takes about a year of training. As long as you get a passing score on your SIFT, you can send in your application and start the last phase of your training.[20]
- WOFT is also at Fort Rucker.
[Edit]Completing Flight Training - Pass the classroom portion of flight instruction. All WOFT candidates start with classroom training. In this program, you'll learn about flight physics, systems, emergency procedures, and navigation. This is all crucial if you want to be a successful pilot, so pay close attention and pass your classroom instruction sections.[21]
- Since you've already gone through a lot of classroom instruction in WOCS, you should be ready for this portion of your training. Pay attention and draw on all the classroom skills you've already gained to get to this point.
- Rack up 7.5 hours of practice time on a helicopter flight simulator. Once your classroom training is over, you'll start flight training on a simulator. You'll learn basic takeoff and landing skills, flight maneuvers, and controls. After 7.5 hours on a simulator, you can move on to practicing in a real helicopter.[22]
- Choose 1 of 4 helicopters that you want to specialize with. The Army uses 4 main helicopters, and you'll have to pick one to specialize in. They're all used for different tasks, so be sure to consider what type of job you want to do before picking a helicopter.[23]
- The OH-58 Kiowa is a small reconnaissance aircraft used for scouting.
- The UH-60 Blackhawk is a transport helicopter used for evacuations and search-and-rescue missions.
- The AH-64 Apache is an attack helicopter that's used in combat missions.
- The CH-47 Chinook is a large transport helicopter used to move supplies.
- Practice on your chosen helicopter for 70 to 150 hours. Once you choose your helicopter and mission type, then you'll spend a lot of time practicing in that helicopter to become an expert. Depending on your helicopter, you'll need between 70 and 150 hours of flight time to pass WOFT. After that, you're qualified for graduation.[24]
- You'll not only practice flying the helicopter itself, but also using all the equipment you might use in flight like night vision goggles.
- There will be different procedures and maneuvers for different helicopters. If you fly an Apache, you'll probably practice selecting and strafing targets, while with a Blackhawk you'll probably practice landing in a hostile zone to evacuate injured soldiers.
- Graduate from WOFT to become a helicopter pilot. When you spend the required amount of time in flight training, you then qualify to earn your wings. After a graduation ceremony, you'll officially be a Warrant Officer pilot and can start your exciting new career as an Army helicopter pilot.[25]
- If you want to become a helicopter pilot without making the Army your whole career, the Army National Guard has similar requirements for pilot training. You can join the National Guard if you prefer to have a career separate from the Army.[26]
- If you have any questions about the recruitment or training process, you can ask your Army recruiter for more explanation.
- In general, the Army also prefers candidates with no criminal or disciplinary record, so be sure to stay out of trouble.
[Edit]References |
| How to Decorate Creme Brulee Posted: 29 Nov 2020 08:00 AM PST Deliciously rich and creamy creme brulee is a decadent and beautiful dessert all on its own, but adding a few decorative elements can elevate it even further. Since you still want that hard sugar crust to be visible so you can crack your spoon into it, use a light hand when it comes to decorations. Some well-placed berries, a bit of shaved chocolate, or a lightweight nest made of spun sugar will look elegant and add a nice supplemental flavor to the dessert. [Edit]Ingredients [Edit]Spun Sugar Nest - 2 1/2 cups (500 grams) of granulated sugar
- of corn syrup
- of water
Makes 4 nests [Edit]Caramelized Sugar Top - Sprinkle the top of the baked and cooled custard with granulated sugar. Spread the sugar over the top as evenly as possible to create a thin, solid crust. Wait to do this until right before you're ready to serve dessert. If you do it more than 30 minutes ahead of time, there's a chance the crust will soften and lose its crunch.[1]
- Some chefs prefer turbinado sugar because it melts easily, but granulated sugar works perfectly fine.[2]
- Move a kitchen blowtorch back and forth over the sugar until it caramelizes. Don't hold the blowtorch still in one place—instead, keep it moving and go over the whole creme brulee multiple times until all of the sugar is brown and hard. Keep the flame close to the sugar as you work.[3]
- If you don't have a blowtorch, don't despair! Use your oven's broiler instead. Put a wire rack at the very top of your oven and turn the broiler to high. Once it's hot, put the creme brulee on the rack and bake it until the sugar caramelizes. Keep a close eye on it—depending on your oven, it may only take a few minutes.[4]
- Let the brulee rest for 3-5 minutes so the sugar crust hardens.[5] Just a few minutes on the counter should do it, though you could even pop the creme brulee into the fridge for up to 30 minutes. This rest time is essential to getting that great crack when you break through the surface to get to the custard.[6]
- Once the caramelized crust hardens, you're ready to add any other decorations you want to use.
[Edit]Fruits and Fun Toppings - Top your dessert with beautiful berries for a tart, aesthetically-pleasing effect. Blueberries, blackberries, strawberries, raspberries—feel free to mix and match different varieties for your creme brulee decorations. Whichever berries you decide to use, make sure to leave part of the brulee's surface visible, so it's easy to crack into. Here are some fun ways you can arrange your berries:[7]
- Make concentric circles or a spiral going out from the center for a more traditional vibe.
- Spread berries over half of the creme brulee for a modern look.
- Cluster berries in the center for a minimalistic aesthetic.
- For additional flavor and sweetness, toss your fresh berries with brown sugar and raspberry liqueur before using them to decorate your creme brulee.[8]
- Give your creme brulee a tropical flavor with diced mango. Pile a few pieces of mango in the center of the creme brulee. Or, thinly slice the mango and layer the pieces around the edge of the dessert for a pretty presentation.[9]
- Pineapple and papaya are other tropical fruits that would work well.
- Sprinkle crushed pistachios over the top to add a crunchy texture. You can use raw or roasted pistachios—just make sure to remove the shell if that hasn't already been done! Rough chop them with a chef's knife and add a small handful to each creme brulee. Along with adding crunch, the green color adds a nice visual to your dessert.[10]
- Be careful to check for nut allergies if you're making dessert for guests or a party! Make a few creme brulees sans nuts, just in case.
- Add delicate chocolate shavings for a slightly bitter note. The bitterness of chocolate (especially dark chocolate) plays well with the creaminess and richness of creme brulee. Use a vegetable peeler or cheese grater to shave pieces off of a chunk of chocolate. Sprinkle the shavings over the creme brulee, or pile a few pieces in the center or off to one side.[11]
- Make your presentation a little more artistic with chocolate curls. Use a vegetable peeler to shave long, wide pieces of chocolate off of a bigger chunk—the deeper you shave, the bigger the curl![12]
- Balance a few ladyfingers along the edge of the dish as an added treat. Creme brulee and ladyfingers are delicious desserts when eaten on their own. Put them together, and the ladyfingers transform into a dunk-able accompaniment to the rich creme brulee.[13]
- Add a little mint garnish for a pop of color and dash of fresh flavor.
- Add an elegant touch to your creme brulee with edible flowers. This is a simple decoration that adds a lot of color and sophistication to your dessert. Place a few flowers in the center of the creme brulee, or arrange them off to one side.[14]
- Always double-check that the flowers you're using are safe to eat. On some blooms, the petals are safe but the stems aren't, or vice versa.[15]
- Place the flowers in a strainer, rinse them with clean water, and let them dry on a paper towel before using them.[16]
- Some commonly used edible flowers are begonias, carnations, daylilies, hibiscus, impatiens, lilac, pansies, and violets.[17]
- Use fondant to shape whimsical creatures to transform your creme brulee. Imagine—the flat pane of your creme brulee is a stage on which you can create any scene or landscape that you like. This is a great way to make themed desserts for a party! Make crabs for a sea theme, owls for a forest theme, or hearts for a romance theme.[18]
- If you want something a little simpler, make flowers out of fondant or punch out small circles to make polka dots over the surface of the creme brulee.
[Edit]Spun Sugar Nest - Create a sugar-spinning station with wooden dowels on your countertop. Take 3-4 wooden dowels (wooden spoons work just fine, too), and lay them on the counter apart. Position them so their ends extend out past the edge of the counter. Put something heavy on top of the ends still on the counter, or use tape to hold them in place. You'll use this little station to catch the sugar as you "spin" it later on![19]
- Lay a dishtowel near the station, too, so you have somewhere to set the pot once you're ready to start spinning.
- Once the sugar is ready, you won't have time to prep your dowel station. Get it ready beforehand so that the sugar-spinning process is as smooth as possible.
- You may also want to lay a piece of foil or parchment paper on the ground beneath the dowels to protect the floor from the spun sugar, which is a pain to remove once it hardens.
- Prep an ice bath in a bowl that's large enough to fit a small saucepan. Test that the bowl is big enough by putting the pan you plan to use in it. It should nestle inside without going to low that water will spill into it. Fill the bowl 2/3 full with ice and cold water, and set the bowl next to your stovetop.[20]
- It won't matter if the ice starts to melt while you're preparing the sugar. The water will still be cold enough to do its job.
- Add the granulated sugar, corn syrup, and water to a small saucepan. Use 2 1/2 cups (500 grams) of sugar, of corn syrup, and of water. Try to pour the sugar directly into the middle of the pot; pouring slowly gives you more control versus dumping the entire amount in at once.[21]
- Be careful not to get sugar on the sides of the pot. If you do, use a wet pastry brush to wipe the sides down. If you don't wipe them off, those sugar grains will crystallize and ruin the spun sugar's consistency.
- Bring the mixture to a gentle boil over medium-high heat. As you go, continue wiping the sides of the saucepan down with a wet pastry brush to keep the sugar along the sides from crystallizing. Don't stir the contents of the pan, though! Just let the mixture heat up and keep a close eye on it.[22]
- Even professional bakers mess up spun sugar sometimes! Don't worry if it takes a few attempts before you get it right.
- Let the temperature rise for 6-12 minutes until it hits . Get your candy thermometer in place and keep a close eye on it. The temperature can rise very quickly at certain stages, so you really can't risk turning away for a few minutes.[23]
- Some candy thermometers clip to the side of the pan. If yours doesn't, slide the end through a slotted spatula and balance the spatula over the pot to hold it in place. This should protect you from steam burns!
- Chill the pan in the ice bath for 45 seconds to bring the temperature down. As soon as the candy thermometer reads , transfer the pan to the ice bath. Make sure to use oven mitts so you don't burn your hands. Count to 45, then remove the pan and put it on a dishtowel near your dowel station.[24]
- If the sugar keeps getting hotter, it'll harden and be impossible to work with. You need it to reach a high temp but then go no further, hence the ice bath.
- Cool the pan out of the ice bath for an additional 45 seconds. As the sugar cools, it'll thicken. Use a fork to test the consistency—you want it to be as thick as honey before you start spinning it.[25]
- As you go and the mixture does start to harden, reheat it occasionally, so it maintains that honey-like thickness. At this stage, pay more attention to the consistency than to the actual temperature.[26]
- Dip a fork in the sugar and whip it back and forth over the wooden dowels. You'll be super happy you already have your dowel station set up! As the sugar leaves the fork and hits the air, it'll harden slightly, creating nice, thin strands of spun sugar. Keep doing this over and over again until you have enough strands to make a nest for your creme brulee.[27]
- The texture of the strands is malleable yet firm enough to hold a shape. It's a cool process and technique you can use to create sugar decorations for all kinds of desserts.
- Use your fingers to mold the strands of spun sugar into a small nest. Once the strands are cool enough to touch, push them up to release them from the dowels. Some might break, but that's okay. Gently bundle them into the shape of a nest. Make as many as you need for your creme brulees. Pop the finished nests onto a sheet tray lined with parchment paper.[28]
- Make tiny little nests or several big ones.
- Decorate your creme brulee with a spun sugar nest. Once the creme brulee is ready, gently place a sugar nest into the center. If you want, arrange a few fresh berries around the edge or inside the nest for a pop of color.[29]
- This decoration is eye-catching and elegant. The sugar melts in your mouth, adding some extra sweetness to the dessert.
- This particular recipe makes enough for 4 moderately-sized sugar nests.
- Creme brulee needs time to bake and chill before you can temper the top layer of sugar to make the delicious crust. Use that time to prep your decorative element![30]
[Edit]Things You'll Need [Edit]Spun Sugar Nest - Small saucepan
- Pastry brush
- Parchment paper
- Aluminum foil
- Candy thermometer
- 3-4 wooden dowels
- Oven mitts
- Dishtowel
- Sheet tray
[Edit]References |
| How to Stay in Shape Posted: 29 Nov 2020 12:00 AM PST When you have a busy schedule, it can be hard to find the time or energy to get the exercise you need. Fortunately, staying in shape doesn't have to mean spending hours at the gym. As long as you're finding ways to stay physically active throughout the day—even if it's just a 10-minute walk on your lunch break—you'll feel better and stay fitter. If you eat right and take care of your overall health, you'll benefit even more. It may sound like a lot, but don't worry—you've totally got this! [Edit]Physical Activity - Start slowly if you're not used to exercising. If you're not already in great shape, doing a lot of exercise can seem daunting. But don't sweat it—there's no need to sign up for a marathon if you're not ready! Take it easy on yourself and start out slow, then gradually work up to longer or more intense workouts.[1]
- For example, you might start by taking a 10-minute walk at an easy pace once a day, then gradually work your way up to a daily 30-minute jog.
- As your fitness level increases, you can start challenging yourself more. For instance, if lifting a dumbbell starts to feel easy, try adding .
- Aim for 150 minutes of moderate cardio per week. To stay healthy and fit, try to spend at least 150 minutes a week doing something that gets your heart pumping, whether it's jogging, biking, swimming, or dancing. That means working out for at least 30 minutes a day, 5 days a week.[2] If that sounds overwhelming, remember that it's totally okay to work up to this level of exercise at your own pace.
- If you're pressed for time or prefer a more challenging workout, go for at least 75 minutes of high-intensity exercise per day instead.
- At a moderate level of intensity, you should be able to talk easily, but not sing. At high intensity, you'll be breathing hard enough that saying more than a few words is difficult.[3]
- Do strength training at least 2 times a week. Strength training is any exercise that focuses on toning or building your muscles. Aim to work your muscles at least twice a week, and switch between muscle groups with every workout. Do a single set of 12-15 reps of each exercise (that is, repeat the same exercise 12-15 times in a row, then briefly rest before moving on to something else).[4] If that sounds like a lot, don't worry! Start slow and work up to more repetitions over time.
- If you're lifting weights or using an exercise machine, use enough weight so that your muscles start to feel tired after a single set. However, don't use so much that you're in pain or struggling to do even 1 or 2 repetitions.
- In addition to lifting weights, you can also use resistance bands or your own body weight to build strength. Some good body weight exercises include pushups, planks, burpees, lunges, and squats.[5]
- Always give your muscles a chance to rest between strength training workouts. For example, you could work your legs and core one day, then focus on your chest and arms the next time you work out.
- Switch between different exercises to maximize your benefits. Doing the same workout all the time can get boring. Plus, it puts you at greater risk of developing overuse injuries and muscle imbalances. To get the most out of your exercise routine, alternate between different types of exercise every day, or even within a single workout![6]
- For example, you might jog one day, then go biking or rowing the next. Try to target different muscle groups with each workout.
- Or, start your workout with 10 minutes of jumping rope, then hop on a stationary bike for 10 minutes, and finish up with a 10-minute walk on the treadmill.
- Take care not to overdo the exercise. Want to do more than 150 minutes a week? Go for it! Just make sure you don't overdo it, since too much exercise can wear you out and make you prone to injuries. Give it a rest if you find yourself frequently feeling exhausted, unusually sore, irritable, depressed, or weak after exercise.[7]
- Exercising too much can put you at risk of hurting yourself. Always stop exercising if you're feeling pain, since powering through the pain could make things worse.
- Ask your doctor if you're not sure how to work out safely. If you've been injured or have a chronic health issue, staying in shape can be a challenge. Fortunately, there are still things you can do to keep active and improve your strength and stamina. Talk to your doctor about designing a workout plan that's safe, effective, and realistic for you.[8]
- For instance, if you have trouble with your joints, your doctor might recommend a low-impact form of cardio, such as water aerobics.
- Your doctor may refer you to a physical therapist or a personal trainer who has experience working with injuries or your specific health condition.
- If you have an injury, a physical therapist can work with you on rebuilding strength and range of motion in the injured area. They can also recommend alternative workouts you can do while your injury is healing.
[Edit]Time and Motivation - Make exercise a social activity to keep it fun. If you're not the type who enjoys exercise for its own sake, getting a workout buddy can make a world of difference! Ask around among your friends, family, classmates, or coworkers to see if anyone is interested in exercising with you. Not only will it make your workouts more fun, but you can also cheer each other on and hold each other accountable.[9]
- Look for someone at a similar fitness level, whose goals are similar to yours. That way, nobody will get left in the dust or feel like they're being held back.
- Get creative and look for things you both enjoy. For example, you might sign up for a martial arts class, play squash, or go on nature walks together once a week.
- Find excuses to walk throughout the day. It may not seem as flashy as rowing or hitting the elliptical, but plain old walking is a very beneficial exercise that can help you stay in shape, feel more energetic, and get healthy. Not all exercise has to involve aching muscles and lots of sweat! Look for ways to fit walking into your basic daily activities.[10] For example:
- Next time you go to the store, park at the far end of the lot. That way, you'll have to put in some extra walking on the way to and from your car.
- If you have a choice between hopping on an elevator or taking the stairs, choose the stairs.
- When you're at school or work, volunteer to do tasks that involve walking. For example, you might offer to make a run to the bank or carry some paperwork to the front office. Or, if you're on a break, take the opportunity to just walk around or even do some pushups!
- Set specific goals for your fitness journey. Goals can help you stay focused when you're trying to stay in shape. Before you start working out, ask yourself what your goals are. Make your goals specific, realistic, and immediate, since setting goals that are too vague, big, or long-term can set you up for frustration.[11]
- For example, instead of setting a goal like "I'm going to get fit this summer," aim for something more short-term and specific, such as, "I'm going to work up to walking 2 miles a day by the end of this month."
- Don't forget to reward yourself when you meet a goal! This could be something as simple as eating a favorite snack or putting a gold star sticker next to your goal in a fitness planner.
- Split up your exercise time if your schedule is busy. Don't have time to do cardio for 30 minutes straight? Don't worry. You can still get the same benefits from doing 3 separate 10-minute workouts throughout the day—plus, you'll be more likely to stick to your workout routine if you can make it fit your schedule![12] Split up your time getting active in whatever way works best for you.[13]
- For instance, you might do a quick 15-minute jog first thing in the morning, and another one during your lunch break.
- If your schedule is really packed, you could even do a series of 5-minute mini-workouts throughout the day.
- Work up a sweat doing daily chores. If you feel like you don't have time to both exercise and get all your housework done, you're in luck! A lot of work you can do around the house and yard every day is actually pretty strenuous. If you're having trouble finding time for a workout, kill two birds with one stone by knocking out a few physically demanding tasks, such as:[14]
- Vacuuming. Get the most out of it by doing lunges while you push the vacuum around.
- Picking up clutter. Combine it with squats to get an extra workout for your legs and core!
- Scrubbing surfaces like windows, counters, or even the floor.
- Pulling weeds.
- Mowing the lawn with a push mower.
- Shoveling snow.
[Edit]Lifestyle Changes - Eat a healthy, balanced diet to maximize your workout benefits. To stay at your fittest and healthiest, combine regular physical activity with a balanced, nutritious diet.[15] Eat a diet rich in fruits and vegetables, whole grains, lean proteins (such chicken breast, tofu, or beans), and healthy sources of fat (such as fatty fish, avocado, olive oil, and nuts and seeds).[16]
- Not only will eating healthy help you maintain a healthy weight, but it can also help protect you from health problems such as diabetes, heart disease, and even some types of cancer.[17]
- Your dietary needs may vary depending on factors like your age, fitness goals, and overall health. Talk to your doctor or a dietitian about what—and how much—you should be eating.
- Keep junk food to a minimum. Aim for the majority of the foods you eat to be high in nutritional value. It's totally fine to eat things like junk food, salty snacks, and baked goods sometimes, but those things shouldn't be the focus of your meals. They don't have a lot of nutritional value and you probably won't feel your best if you eat them a lot.[18]
- Try not too eat too many foods that are high in added sugar, refined carbs (like white bread or potatoes), or salt.
- Avoid eating lots of ultra-fatty or greasy, overly processed foods, like hot dogs, pizza, and fast-food hamburgers.
- Drink plenty of water throughout the day to stay hydrated. Getting enough fluids is a crucial part of staying healthy and fit, and it's even more important when you're breaking a sweat! Throughout the day, drink enough water so that your urine looks pale yellow and clear. If it looks dark, that means you're dehydrated.[19] Your hydration needs during exercise may vary, but in general:[20]
- Aim to drink of water 2-3 hours before you work out, and within 20-30 minutes of when you start exercising.
- During exercise, drink of water for every 10-20 minutes of exercise. Don't wait until you feel thirsty, since this means you're already dehydrated! If you're exercising for more than an hour, sip a sports drink.
- Drink of water within 30 minutes after you finish exercising.
- Get 7-9 hours of sleep to help you stay energized. Getting exercise can help you sleep better. In turn, getting enough sleep boosts your energy levels and helps your body recover after a big workout![21] Plan to go to bed early enough so you can get at least 7-9 hours of sleep a night (or 8-10 if you're a teen).[22]
- Since exercise can energize you, aim to do any intense exercise at least 3 hours before bedtime.
- If you have trouble falling asleep, make sure you turn off all bright screens at least half an hour before you go to bed. Unwind with some relaxing activities, like a bit of light stretching, a few minutes of meditation, or a warm shower.
- Drink alcohol only in moderation to avoid losing muscle mass. It's totally okay to have a glass of wine now and then, but drinking too much alcohol can do a number on your body. To avoid putting on extra weight, weakening your muscles, and damaging your liver, keep any drinking in the light to moderate zone. That means no more than 1 drink per day if you're biologically female, or 2 drinks per day if you're biologically male.[23]
- The National Institute on Alcohol Abuse and Alcoholism in the U.S. defines 1 drink as of beer, of wine, or of distilled spirits.[24]
- If you're dependent on alcohol or worried that you might be drinking too much, reach out to your doctor. They can help you cut back or quit safely.
- Steer clear of cigarettes and tobacco to avoid damaging your body. You probably already know that smoking is terrible for your lungs, but it can also harm your body in a huge variety of other ways. In fact, it can reduce your muscle mass and sap your strength, making it much harder to keep in shape![25] If you smoke, make a plan to quit for the sake of your health.
- It can be extremely difficult to quit smoking. If you're struggling, reach out to your doctor for help. They can recommend effective quitting strategies or even prescribe medications that can help.
- Keep sitting to a minimum. Whether you're working a desk job, driving for long hours, or just unwinding in front of the TV, it's easy to spend way too much time sitting around. Unfortunately, spending many hours a day sitting can put you at risk of developing health problems, so look for excuses to get up and move as often as possible—even if it's just a 5-minute walk around the room every hour or so.[26]
- Even if you can't (or don't want to) go anywhere, try to stand up whenever you can. For instance, you might try using a standing desk at work, have breakfast standing at your kitchen counter, or stand up and stretch your legs while you watch TV.
- To get your blood flowing and prevent injuries, always warm-up for 5-10 minutes before you start exercising. Dynamic stretches, such as lunges or high kicks, are a great way to warm up your muscles before a more intense workout.[27]
- Be kind to yourself if you slip up or don't meet a goal. Staying in shape is a life-long process, and you're bound to have occasional setbacks. Just do your best to get back on track as soon as you can.
- Some types of high-intensity cardio exercises build the same types of muscle fibers as weight training. Get the benefits of both kinds of exercise at once with workouts like running, swimming laps, jumping rope, or even doing some heavy yard work (like shoveling the driveway or hoeing a big garden patch).[28]
[Edit]Warnings - It's normal to feel a bit of a burn in your muscles after intense exercise. But if you're in pain or you think you've injured yourself, stop whatever you're doing and talk to your doctor. Trying to "walk it off" or play through the pain can make the damage worse.[29]
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