Gradual descent, immediate action: Prepare now for changes to fitness standards Published Dec. 3, 2008 By Master Sgt. Paul Dean 97th Air Mobility Wing Public Affairs ALTUS AIR FORCE BASE, Okla. -- At least one Airman assigned to Dover Air Force Base, Del., believes monthly physical fitness (PT) testing is good for the Air Force and beneficial to unit members; meanwhile, the service is getting fatter. Airman 1st Class David Witz, 436th Operations Support Squadron, is the PT leader quoted in "PT Shape Up," a Nov. 24 article by Michael Hoffman in Air Force Times. The article solidifies rumors of upcoming changes to the way Airman fitness is measured and the probability of more frequent evaluations. Chief Master Sgt. of the Air Force Rodney McKinley supports the idea of more than one PT test a year and wider use of a commander's authority to conduct on-the-spot PT tests to keep Airmen on their toes throughout the year, according to Mr. Hoffman. This news comes at a challenging time of year for those Airmen struggling with weight control, battling PT avoidance, and facing tables of goodies, snacks and holiday treats during the next several weeks. If Altus AFB is a statistical representative of Air Education and Training Command bases, there are 150 or so Airmen in the obese category and many more classified overweight here, according to a study cited in the article. And although AETC is the MAJCOM with the lowest obesity rate in the Air Force, it's still 10 percent (The Air Force's overall obesity rate was measured at 11.9 percent in the same 2007 study.) When the new initiatives come into focus, regardless of whether it's stricter standards, more monitoring or both, now is the time to start embracing new and healthier habits. Chief McKinley declined to speculate on specific changes to Air Force policy, but he did note the Navy's involuntary separation policy is being looked at. "In 2007, the Navy cut 2,241 enlisted sailors (sic.) for not meeting fitness standards; the Air Force separated just 156--officers and enlisted," said Mr. Hoffman in his article. Local experts suggest easing into a different lifestyle, especially if you are starting this time of year. "For those already struggling, this isn't the time to set radical goals. It might not be a good time for [losing weight] but maybe the goal can be to maintain [your current weight through the holidays]," said Tech. Sgt. Cristina Saguin, NCOIC of the 97th Air Mobility Wing Health and Wellness Center. Radical goals are the surest way to fail, according to Sergeant Saguin. The most likely outcome will be disappointment in reaching an unreasonable target and a return to old ways. You must know yourself and recognize your realities, she said. Dr. John Batka, a civilian contract employee, licensed psychologist, and member of the 97th Medical Group Mental Health Flight, also suggests a gradual (but committed) approach to change. As defined, a habit is something adopted into your lifestyle over time; something done because it is part of who you are, how you live. When it comes to a more effective exercise program, the first step is to be sure you are [medically] up to the task. Once you are ready to exercise, start gradually. Dr. Batka said radical shifts in exercise programs will most likely have the same result as attempts to make big changes to your diet: a high risk of failure. There's a good chance of injuring yourself, even if it's only soreness, when you attempt too much right off the bat. If you make changes so drastic that you end up in pain your mind will convince your body to avoid exercising, he said. The toughest part of lifestyle change is mental according to Dr. Batka. The biggest challenges and the best chances for success depend on which cycle you manage to put yourself in: Being overweight while in an environment where you are required to meet a standard leads to increased anxiety and sometimes depression. These manifestations lead to sleep problems, poor nutrition and reduced exercise. The other cycle is the good one: Gradual change leads to a sense of accomplishment, feeling good about yourself, looking forward to weigh -ins and opportunities to exercise (the development of good habits). There seems to be little question that change is a comin'. Therefore, it seems now might be the time to start preparing. "We want people not just fit enough to pass the test, we want people fit to fight," said Chief McKinley. "Physical fitness is absolutely critical. When [people] see airmen (sic.) wearing the Air Force uniform, we want to present an image that we're sharp, we're physically fit and ready to go." The keys to changes in both diet and exercise are to set achievable goals, partner up with the right person or support group if you need to, be consistent in your efforts and be realistic about time frames. Here are tips for success provided by Dr. Batka and Sergeant Saguin: Use small plates at those holiday gatherings; sample more things, gorge on none. Avoid empty calorie items and heavy sauces. Don't skip meals; you'll only binge when you finally cave in. Look at your diet like a checking account that you want to keep at zero: what goes in has to go out (in energy) Crash diets and exercise just in time to test are dangerous and harmful; gradual is better. Weight maintenance is much easier than weight loss. Do something every day; build exercise--anything--into your schedule. Good habits build on themselves, small successes in weight loss or exercise routines will encourage you to do more. Don't put off resolutions--if you've decided it's time to change do it now (not next Monday, after the "?" party, etc.) If you decide to partner with somebody, partner with a person who already has the good habits you want to adopt (not somebody sharing your plight). Please call the Altus Health and Wellness Center for information or help: 481-5013.