Did you know that 11% of the population can do 50 pushups (according to a nationwide survey)? The pushup is more than a military exercise used for group training and punishment; the pushup is an objective measure of physical fitness and cardiovascular health. A 10-year study of male firefighters (average age of 39) found that those able to perform 40 or more push-ups had a 96% lower risk of cardiovascular disease (CVD) than those who could do fewer than 10. Interestingly, push-up ability was more strongly linked to reduced CVD risk than aerobic capacity, as assessed by treadmill testing, also in the study. The True Power of the Pushup For many, the military introduced us to push-ups, or someone in the military did. I remember when my granddad (Army Veteran WWII) dropped to the floor and cranked out 20 pushups at the age of 80 and then hopped back up to his feet. I was in my teens at the time, but I understood at a young age how valuable push-ups were. Not only is it the perfect flex on the living room floor amongst friends and family, but it is the gateway to longevity and health in our later years. My grandfather remained active and independent until his last breath, nearly ten years later. Keep up this skill after serving. The Perfect Exercise - The pushup is a no-cost, highly effective way to build the chest, shoulders, arms, and the entire core system. This simple exercise measures and develops upper body strength and muscle stamina, improves bone density, and provides the functional ability to lift yourself from the floor. Easily Modified – A regular pushup involves about 65% of your bodyweight supported by your upper body and nearly your entire weight supported by your core. If you cannot do a regular pushup, try a knee pushup and reduce the effort by less than 50% of your body weight. You can also do wall or couch pushups by leaning on either to create a more diagonal angle, further reducing the weight on the arms and core. On the flip side, you can add a weight vest to make them more difficult if you are capable.

Shoveling snow might seem like a routine winter task, but it comes with significant risks, especially for older adults and people with heart conditions. Exposure to cold air causes blood vessels throughout the body to constrict, which can sharply raise blood pressure and narrow the coronary arteries, the vessels that supply blood to your heart. This combination of cold and exertion creates a perfect storm for heart attack risk, so it’s crucial to take precautions before heading out with your shovel. The added risk of icy conditions now adds falls to the equation, so there are many reasons to ask the following question: Is it safe for you to shovel snow in the cold? If you are not regularly physically active, the added strain of shoveling in freezing temperatures can be dangerous. The cold air causes the body to constrict the vessels that supply the heart with oxygen. People who are middle-aged or older, not accustomed to regular exercise, or with a history of heart issues should consider hiring someone else to do the job or using a snow blower. If you have risk factors for heart disease, high blood pressure, and general deconditioning, be smart and avoid hundreds of heart attacks each year due to shoveling snow. Did you know: Heavy snowfall (7-8 inches) is linked to a 16% increase in heart attack hospital admissions and a 34% increase in deaths for men, compared to days with no snow. (heart.org) Preparation: What to Do Before Shoveling Do not just walk outside unprepared and start shoveling. That could be a big mistake. Dress well in layers, warm up walking and dynamic stretching as you would before a workout, and drink some water. - Dress in layers: Wear a hat, gloves, and a scarf. Cover your mouth with a scarf to help warm the air you breathe. This is critical, as your body will trigger a vasoconstriction response if you start to lose body heat and feel the cold air on your skin and lungs. The colder it is, the warmer you need to dress. Consider double-sweat pants and top, boots, gloves, a hat, and a scarf, or face gator, to help warm your face and extremities. - Warm up: Do some light stretching, indoor cardio, or gentle activity to get your muscles ready for the task. Get your body warm and ready to move. - Hydrate: Drink water before heading outside to keep your body properly hydrated. During the winter months, the air is usually dry, which increases your risk of becoming dehydrated more quickly. Take water breaks often and avoid caffeine before and during cold exposure and work.

And anyone else, to be honest. These are the reasons we need to train to be the most physically capable humans we can be.