Hygiene is defined as “Practices conducive to maintaining health and preventing disease.” For example, we all spend a few minutes every day on our oral hygiene to maintain oral health when we brush our teeth. Although not typically considered, maintaining our physical health can be accomplished in the same way! Dedicating a little time every day to our Movement Hygiene will provide an equivalent opportunity to maintain health, prevent disease, and redefine performance with work, life and play!

While there are in infinite number of ways to build a Daily Movement Practice, in general, the emphasis should be placed on addressing (i.e. improving) or accommodating (i.e. working around) our specific needs. For example, a movement hygiene activity could be structured to INCREASE a fire fighter’s passive mobility, IMPROVE their active mobility, or REINFORCE the active mobility they currently have by using a variety of squat, lunge, hinge, push and/or pull patterns with a range of demands.

Building a Hygiene Activity

Hygiene activiites should be brief, simple to perform, and relevant to the needs of the performer. Simply because two people share similar demands (i.e. both are firefighters), does not imply they have identical needs. Hygiene sessions can also serve as a warm-up, recovery workout, or stand-alone activity that is completed before or after brushing your teeth. In other words, they can take on many forms despite the overarching aim of maintaining health, wellness and performance.

Sample guidelines with respect to the design of these sessions include:

INCREASE PASSIVE MOBILITY. Performers who have been identified as having passive mobility needs should seek to increase their available joint RoM. If physically unable to adopt specific body positions because they lack the passive mobility, they may not be able to take advantage of their experience, awareness, motivation, fitness, etc.

IMPROVE ACTIVE MOBILITY BY USING AVAILABLE ROM. Performers who have been identified as having active mobility needs should learn how to access the joint RoM that is currently available. If unable to adopt specific body positions because they lack the awareness, coordination, etc. they may not be able to take advantage of their experience, motivation, fitness, etc.

REINFORCE ACTIVE MOBILITY BY VARYING DEMANDS. Performers who have been identified as having sufficient active mobility should seek to reinforce their accessible joint RoM by performing a variety of relevant activities. Having the awareness, motivation and physical ability to move within a range of contexts (e.g. patterns, environments) will improve the extent to which behaviors persist over time.

Every fire fighter knows that lifting boxes, people, or equipment can be hard on the back. At any time, approximately 25-30% of fire fighters are likely to have back pain, while up to 85% should expect to report discomfort at some point during their career. However, rarely is a fire fighter’s mobility discussed within this context, despite evidence showing that limiting ankle mobility can increase the low back load by 23%. If unable to dorsiflex the ankle (move shin forwards over foot), more range of motion will be needed from adjacent joints such as the hips or low back to pick up an object from the floor. When the low back is forced to help out by flexing, the muscles are reoriented and less able to contribute thus requiring more work from the supporting ligaments and discs (not ideal!).

Life

Have you ever considered how much shoulder range of motion you need to perform your activities of daily living? To simply wash your back, comb your hair, get dressed, and go to the bathroom on your own requires approximately 120° of shoulder flexion and 45° of shoulder extension. If unable to access this range for any reason, other joints will need to accommodate (e.g. arch your back to raise your arms overhead), assistance from a friend or family member may be needed, or you will be forced to avoid the task altogether (which is often not an option). Those who have had their arm in a sling for any period of time would probably attest to the negative impact on their quality of life, and thus the importance of maintaining shoulder mobility.

Play

We all like to feel good and have the option to engage in some form of ‘play’, be it games, sports or physical activity with family and friends. Having access to hip mobility can provide the millions who enjoy golf, for example, with the opportunity to perform at a high level while keeping them pain free. Golf requires hip flexion during the set-up, and extension, internal rotation and external rotation during the swing. Golfers with more hip rotation are able move through a larger range during the down swing thus allowing them to produce higher club head speeds and longer driving distances. Hip mobility deficits (particularly with the lead leg) have also been associated with an increase in low back pain amonge professional and amateur golfers.  If golf is not of interest, not to worry, your hobbies are likely to be influenced by mobility too!

What is mobility?

Joint mobility is commonly described as the maximum available range of motion in in a particular direction. In other words, “How much range of motion is available?”. This information is commonly gathered using passive assessments, whereby the body segments of the individual being assessed are moved by another person, or by some other external force (such as gravity or a rope), into an end range position. Movement in this case is NOT produced via the muscular actions of the individual being assessed. For example, passive ankle dorsiflexion mobility (where the top of the foot moves towards the shin, or vice versa), can be assessed using a weight bearing lunge test, whereby from a split stance, a person shifts their weight forward and attempts to position the knee as far beyond the big toe of the same leg as possible.

Since all the activities fire fighters need or want to perform involve the ability to access various joint positions, having sufficient passive mobility (i.e. having enough range available) is important. However, having enough range of motion available is only half of the story, perhaps more important is the ability to access the range of motion that is currently available.

Most of the activities that fire fighters perform, whether work- or life-related, are also “whole-body” in nature, and require that motion be expressed from all major joints of the body in some coordinated way (e.g., walking, lifting). This is a somewhat fancy way of saying that we must actively move ourselves and cannot rely on being moved passively by outside forces like a marionette doll. Although this is stating the obvious, it is an often overlooked fact which has implications for understanding how to assess and address a fire fighters mobility needs.

In contrast to passive mobility, the active mobility about a given joint, can be viewed as the ability to actively access (by activating your muscles) the range of motion you currently have available (i.e. your passive mobility). For example, active ankle dorsiflexion mobility can be assessed using a split squat task, where an individual is asked to place themselves in a position whereby the front knee is projected beyond the big toe to a specified target, while descending into the bottom position of the split squat (front thigh parallel with the ground). “How much” RoM is accessed at the ankle can be evaluated via the position of the front knee in relation to the specified distance target.

Once an appreciation of a fire fighter’s passive and active mobility has been gained, a last potential consideration depending on the individuals demands/goals is to assess their active mobility under higher demand scenarios. For example, if a fire fighter is required to perform tasks that require ankle dorsiflexion while bearing high loads, then observing their active mobility in these conditions can be very informative in determining their capacity to safely and effectively meet the demands imposed by these tasks. A greater demand can also arise as the tasks being performed become more complex (such as lifting a tool overhead), and/or more constrained (e.g. lifting in a confined space). Whatever the case may be, observing how a fire fighter performs under such circumstances can provide critical data about their mobility.  

In summary, mobility should be viewed as having passive (i.e. the available range), and active (i.e. the accessible range) components that may be influenced by the demands of the activities being performed. Considering a fire fighter’s mobility needs in this way will allow for tailored recommendations to be made that are unique and relevant to the activities of work, life and play.

Despite vast differences in our population’s physical activity and lifestyle habits, and thus the physical capacity (e.g. strength, aerobic capacity) required to perform safely and effectively, we all need mobility. The ability to move our joints and position our body segments so that we can sit on a toilet, wash our hair, walk up stairs or tie our shoes transcends any differences that may exist in our physical demands.

Possessing the motivation, knowledge and fitness to perform a specific physical activity may mean very little without the requisite mobility. Forced to find alternative movement solutions to fulfill the need or desire to perform (e.g. tying your shoes), larger ranges of motion will be sought from adjacent joints (e.g. if hip mobility is limited, the knees or low back may be asked to accommodate).

For these reasons, mobility should be one of, if not the first piece of information gathered when assessing a fire fighter’s needs. Knowing whether they have the ability (passively or actively) to place their body in specific positions will shed light on their available movement solutions and help to personalize any exercise, education or training solutions.

Exercise on the other hand, is a type of physical activity that is planned, structured, and goal-oriented (e.g. improve a physical ability, increase energy, decrease stress). Again, there an infinite number of activities that can be used as exercise, and by extension, physical activity.

Engaging in regular physical activity (or exercise specifically) is to critical to our health and wellness. It is also necessary at times improve or maintain fire fighters’ capacity to meet the demands of the job. However, the pursuit of becoming more active is not synonymous with starting an exercise routine. Opportunities to be physically active exist everywhere!  

Although regular exercise can help fire fighters build and/or maintain their capacity to meet the demands of work, life and play, establishing resilient physical activity habits should be viewed as an essential first step. Exploring opportunities to be more active every day, in any environment will help make it easier to choose the active option.

Categorizing Physical Activity

The WHO’s Physical Activity Guidelines recommend that we engage in specific durations and intensities of physical activity each week to receive health benefits. The guidelines do not, however, define in any strict sense, the specific types of activities that should be performed. Any physical activity (performed for the recommended times at the recommended intensities) counts! Likewise, there are no specific environments favored over others.  Again, any physical activity counts!  The IGNITE program highlights three general categories to help fire fighters track how and where they are physically active. The categories of Work, Life, and Play are described below.

WORK

Any physical activity undertaken to fulfill duties and obligations during paid or voluntary work (as a fire fighter or otherwise) falls in the Work category. This does not include on duty exercise (would be categorized as play).

Examples of work-related physical activity include cleaning the apparatus, general station duties such as lifting, manipulating equipment, walking, or carrying, attending to calls, moving about the station, and/or station grounds for work-related purposes, training activities, etc.

LIFE

Physical activities undertaken in or around the home for domestic duties or completed as an essential activity of daily living fall in the Life category. This includes transportation (walking, cycling) for the sole purpose of getting to or from a particular location. These are essential activities that NEED TO BE PERFORMED.

Examples of life-related physical activity include cleaning, yard work, caring for children, house maintenance, shoveling snow, grocery shopping, taking care of pets, etc.

PLAY

Any physical activity that is not required as an essential activity of daily living or work task falls in the Play category. These activities are performed at the discretion of the individual for leisure or pleasure (may include transportation). These are non-essential activities that WANT TO BE PERFORMED.

Examples of play-related physical activity include sports, exercise, going for a walk, dancing, fishing, playing with kids, intimacy with partner.

Accumulate as many minutes as you can from each category every week!

Unfortunately, despite the overwhelming evidence in support of regular exercise, many firefighters are not meeting the weekly physical activity guidelines as recommended by the World Health Organization. The IGNITE program is committed to helping firefighters’ change their physical activity habits so they can enjoy the things they love as long as they want to enjoy them!    

Be more active by using the 4 behavioral change strategies outlined below to turn your home into a go-to exercise space!

1. Make it OBVIOUS. Be active at a specific time of day and use 1-2 dedicated spaces. A little structure, and fewer day-to-day decisions will make it easier to stick to a new routine. 
2. Make it ATTRACTIVE. Link the exercise activity to something you enjoy or crave. Be active with family, during your favorite tv show, or tie it to a personal challenge.
3. Make it EASY. Start with short bouts and limit the equipment needed. Having a few “go-to” exercise routines will also limit the decisions you need to make in the moment.
4. Make it SATISFYING. Reward yourself immediately after the activity. Incentives can help to create a positive association and improve adherence in the long-term.

Practical Example: Active during infant nap time in the kitchen (Obvious). Personal challenge of performing continuously for 10 minutes (Attractive). Three bodyweight exercises (Easy). Sense of accomplishment (Satisfying).

Push-up x 20s
Air squat x 20s
Inverted row x 20s
10 Rounds

Share any personal examples with your peers and help your community be more active together!

While intrinsically motivated (e.g. active for enjoyment, excitement and challenge) people are more likely to maintain a physically active lifestyle in the long-term (i.e. adherence), extrinsic motives can (and perhaps should) be used along the way to engage, excite and empower.  Extrinsic factors can motivate us to start something new, persevere, and redefine performance.  However, one of the potential limitations to being motivated in this way is becoming complacent when the incentive disappears. This is why knowing what factors regulate our motivation to exercise can help to create a physically active lifestyle – one in which small steps are made every day to cultivate a growth mindset, develop physical literacy, and maximize quality of life.

Many of the cited benefits to regular exercise stem from the behaviors established by engaging in physical activity, meeting the weekly physical activity recommendations outlined by the World Health Organization (150 minutes of moderate to vigorous activity), and finding a sense of joy in and connection to physical activity of any kind. This implies that they occur independently of a fire fighter’s fitness status and span their physical, psychological and social well-being. As mentioned, every fire fighter should strive to maintain a particular level of fitness to meet the demands of the job, but this may be best accomplished by emphasizing, promoting and supporting the development of physical activity habits instead of fitness outcomes.

Consider your reasons to be active…perhaps they include maintaining your waistline, improving your sex life, decreasing your 5k time or avoiding the chronic conditions that influence so many of your peers, or perhaps they stem from the way exercise makes you feel – more energy throughout the day, better sleep, sharper memories, improved self-confidence, elevated mood, etc. There are benefits that every fire fighter can achieve by pursuing a physically active lifestyle, not necessarily by attaining or maintaining a specific level of fitness.

For example, when it comes to brain health, your exercise habits are much more important than your fitness level. Engaging in strenuous physical activity can mimic the responses that come with anxiety and help you learn to improve resilience and manage these responses in other situations. Regular exercise can also produce new brain cells (increase the size of our brain) and enhance thinking skills and memory.  And the bigger and stronger your brain becomes, the longer it will take for neurodegenerative diseases such as dementia and Alzheimer’s to have an effect.

IGNITE will provide resources, support and guidelines to help every fire fighter in the NRMA in their pursuit to be more active more often.  Systems, strategies and tactics will be shared to improve fitness and performance, but an emphasis will also be placed on behavior change and making active choices easy choices for everyone.

Our demands reflect the activities we need, want, or love to do. For fire fighters, this reflects the skills necessary to safely fight a live fire and effectively assist at the scene of an accident, but also encompasses the activities performed at the end of the day such as going for a run, doing chores around the house, or playing with kids.  Every one of these activities imposes demands (physical and psychological).

Our capacity can be viewed as the ability, (e.g. strength, endurance, flexibility), desire (e.g. motivation) and awareness (e.g. perception of risk) to perform safely and effectively. What would you do if you had the ability and motivation to perform every activity you’ve ever wanted to try? This demands-capacity framework can be used as a foundation to make your exercise matter!

In the unfortunate situation that a fire fighter’s demands exceed their capacity, their risk of injury and cardiac or respiratory distress will go up, their performance will go down, and quality of life will suffer.  In these situations, we can reduce life’s demands (e.g. no more golf, no more lifting…and yes, this also applies to playing with your kids), but this is no way to live!  How you would feel if you could no longer do something you truly enjoy?

Most of us want to be active today, tomorrow and 10 years from now, and therefore we need to look for opportunities today to build our capacity to meet the demands of our lives.  This approach also offers an excellent strategy to enhance motivation and adherence to exercise in the long-term.

To gain a better appreciation for the demands of your life (i.e. your reasons to exercise), ask yourself what activities you need to perform, want to perform, or love to perform? Consider work, life and play.  You could also ask yourself what you still want to be doing 5, 10 or 20 years from now.  What we do today will influence our ability to do those things tomorrow.

While your demands can offer insight into how prepared you need to be, your capacity describes where you are right now. Do you currently have the ability, motivation and awareness to do all the things you need, want or love to do.  If something is challenging today, it could easily become more difficult tomorrow unless we choose to intervene today.  Knowing that our abilities will decline with age, what we do today become so important for our quality of life in the future.

Exercise can be used to build enough capacity to meet or exceed the demands of our lives!  Invest in your future self by being active today!