When it comes to fitness, first responders know it’s about more than just physical appearance or strength. “There’s a clear connection between physical fitness and mental resilience,” said Shauna ‘Doc’ Springer, a licensed psychologist and expert on trauma.
According to Springer, staying physically fit helps build confidence, supports identity and allows officers to better navigate the stressors of the job. “A vigorous workout can be a powerful way to release pent-up stress,” she notes. “It also creates a sense of connection with others who share the same healthy habit.”
Physical conditioning also plays a role in how officers experience trauma. “Building physical strength and endurance can improve confidence and mastery in kinetic chaotic 51mm environments, which can reduce the impact of trauma by reducing feelings of helplessness,” Springer explained.
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Springer emphasizes that fitness doesn’t just prepare the body — it regulates the nervous system, especially for those who’ve experienced panic attacks, noting it can be “helpful to get your heart rate up in the absence of panic or adrenaline overload.”
“When you face a real threat in the work you do, you’ll be glad you made the investment in conditioning your body to adapt and respond,” she said.
With that in mind, I’ve rounded up a few of my favorite fitness tools — each designed to help you build strength, boost recovery and stay mission-ready, both physically and mentally.
Garmin tactix 8 Smartwatch
When I started looking at fitness products, I wanted to give you something that connects all of them to a single product. Enter: the Garmin tactix 8 smartwatch. The tactix 8 has advanced mapping and navigation, solar charging options, stealth mode and a complete evaluation of the user’s training readiness. It comes in 47 and 51 mm case sizes, has a full color display and tracks customizable fitness activities. It even can measure Pulse Ox and has an ECG app. For advanced users, the tactix 8 comes preloaded with the Applied Ballistics (AB) Ultralight Solver, can dive to 40 meters and can assist in aviation navigation.
Why do I run a Garmin tactix? Most people have a picture of fitness that includes a workout for a certain amount of time of day for a certain interval. Let’s say it is one hour a day, five days a week. If the other 23 hours in a day are sedentary, then the user won’t make very much fitness progress. A Garmin measures all activities and includes programmable “move” reminders.
New Balance Fresh Foam X Hierro V9
Trail running is the way to get away and get fit. The Fresh Foam X Hierro V9 has maximum cushion, a 4mm drop and a gusseted tongue to resist debris. Here’s a pro tip: I wear my old trail running shoes for doing chores around the house.
Trek Checkpoint ALR 4
The big trend in recreational cycling is gravel riding — and a gravel bike can do almost anything. A gravel bike can run on light technical trails, commuting or camping. Most gravel riders are using their bikes for running errands and going on family rides.
The Checkpoint ALR 4 is an entry-level priced bike with a simplified 1x11 gearing and mechanical disc brakes. True to its gravel design, it is nimble, but smooth when called upon for pavement. Gravel bikes can run pretty wide tires and the aluminum framed Checkpoint ALR 4 can run up to 44 mm. The Checkpoint runs a standard seat tube for riders who want to install a dropper post. And if you’re looking for a more entry-level bike, try the Checkpoint ALR 3.
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HOIST Electrolyte Beverage
I have been testing HOIST for almost a year, and can attest to its taste and efficacy. I could go on and on about the fact that it is approved for use by the DOD, but I have to share from personal experience. Some workout beverages can raise the blood sugar past the point of target performance, resulting in a diminishing return. HOIST doesn’t. It tastes better, works better and brings out the best athletic performance.
Ask any endurance athlete. If they have run past the 10K mark, they can tell you two things about hydration. Some hydration products get “icky.” The body knows it needs hydration. However, the taste says, “I can’t do this for the next few miles.” Sometimes the hydration sits on their stomach. I know runners who carry antacids on long runs.
I finally found HOIST. It works in hot weather when my body is begging for hydration and cold weather when the temperature drains my energy. HOIST comes in several flavors. It can be purchased premixed or bottled. Their newest flavor is Five-Star Punch, which I like a lot. However, my whole family, including me, absolutely love the Peach Mango flavor. We are always training and we can’t get enough. Here’s a pro tip: I keep the 16 oz IV Level bottles in my car for running recovery. However, I use the powder sticks, designed to mix into 16-20 ounces of water, for everyday use. I mix this powder about half-strength while I’m working out.
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The why
Studies show that 40 percent of law enforcement officers experience sleep disorders and more than 40 percent are classified as obese — with body fat percentages over 30 percent. PTSD has become increasingly common in the profession, as daily exposure to trauma steadily chips away at mental health. While physical fitness isn’t a cure-all, it’s a critical part of the inoculation — helping officers build resilience, regulate stress, and prepare both mind and body for the demands of the job.
