Families & DA Civilians
 

Discover how the Performance Triad benefits Families & DA Civilians


Learn more about Sleep, Activity, and Nutrition
Soldiers Sleep
Soldiers Activity
Soldiers Nutrition
Sleep
Activity
Nutrition

Sleep

Sleep is vital for maintaining physical and psychological health, quality of life, and safety. Sleep is the only time when the brain can recover from the wear and tear of daily life- the brain cannot recover during wakefulness, even if you are resting. Prioritize sleep when learning a new skill or task. Sleeping well before learning will help with attention and understanding. Most adults need 7 – 8 hours of sleep every 24 hours.

Helpful Sleep Tips:
  • Make your room dark. Block unwanted light with curtains and blinds.
  • A nap will improve alertness and performance. It also reduces mistakes and accidents.
  • Try deep breathing exercises or journaling to help settle your mind before going to sleep.
  • Use backward planning techniques to establish bedtime routine for children.
  • Maintain a consistent, regular routine that starts with a fixed bedtime and wake-up time.
  • If you experience sleep problems for more than 2 weeks, consult a healthcare provider.
To learn more about improving sleep habits, click on Health Information Products e-catalog. Type "Performance Triad" in the search box for a list of related material.


Triad TV

Triad TV

Watch videos about a variety of Sleep, Activity, and Nutrition topics.

Activity

Physical activity is essential to your performance of daily activities and your health. Your fitness level, your exercise and workout plan, and your movement throughout the day are all parts of activity. Moving during the day, in addition to physical training, is necessary to lower the risk of cardiovascular disease and other health conditions. It can be as simple as taking a walk break, standing up to stretch, or taking the long route to the restroom at work. Walking 10 – 15 minutes every hour increases blood flow, burns calories and helps maintain a healthy weight.

Helpful Activity Tips:
  • Take at least 10,000 steps per day
  • Park your car farther away from the building when going to work or shopping – you can get more steps both coming and going.
  • If you sit at a desk, set a timer on your phone or computer that alerts you to get up and move. Most scheduling or calendar programs on a computer can be set up to remind you.
  • Try to achieve at least 150 minutes of moderate or greater intensity exercise per week.
To learn more about increasing activity, click on Health Information Products e-catalog. Type "Performance Triad" in the search box for a list of related material.


Triad TV

Triad TV

Watch videos about a variety of Sleep, Activity, and Nutrition topics.

Nutrition

The quality of and quantity of food you eat plays a role in your physical, mental, and emotional performance at the gym, at work, at home, and everywhere in between. Good nutrition habits can support muscle growth, recovery, tissue repair, and immune function. It also helps individuals maintain an appropriate weight and reduce the risk of chronic disease. Eating or fueling for performance increases energy and endurance, shortens recovery time between activities, and improves focus and concentration.

Helpful Nutrition Tips:
There are 3 nutrients that provide your body with energy – carbohydrates, protein, and fat.

Performance nutrition should consist of approximately:
  • Eat enough calories to be lean and energetic, but not gain undesired body fat.
  • You can estimate this calorie need by taking your weight in pounds and multiplying by 12 (for men) or 11 (for women). Then include the calories needed for daily activities and exercise to estimate your total for the day.
  • Plan for 3 meals and 2 snacks a day. Try not to skip meals or go more than 4-5 hours without refueling.
  • Consume water throughout the day regardless of the environment or situation.
To learn more about improving nutrition, click on Health Information Products e-catalog. Type "Performance Triad" in the search box for a list of related material.

Also, check out cooking guide videos on the Performance Triad YouTube page.


Triad TV

Triad TV

Watch videos about a variety of Sleep, Activity, and Nutrition topics.