Life at sea, whatever the type of vessel that you’re on, doesn’t generally leave much time for physical activity to keep you fit and healthy. Even when we’re back on land, nowadays we lead a more sedentary lifestyle than our ancestors and consequently, health issues related to this can build up, almost unnoticed.
We found this handy guide, published by ISWAN, and it got us thinking about things you could do onboard, with limited time or space, to just keep on moving…
Although this article is aimed primarily at crews on Merchant Vessels, there are some really good points that we can all take from it, including measurements and progress markers, some simple exercises needing little or equipment, goal setting, warming up and cooling down. It also helps
If we’re truly honest, most of us aren’t as fit as we’d like to be. Or as fit as we used to be ‘back in the day’!
So first of all, we need to set some goals to see where we are now and where we’d like to get to. This guide from ISWAN will help you to assess your starting point, what your resting heart rate should be, how to assess a ‘training threshold’ for your heart rate, plus some exercises that you could do with just a Dyna-band.
https://www.seafarerswelfare.org/assets/documents/ship/SHIP-FitOnBoard_A5_20151204.pdf
Goals should follow the SMART system.
Goals can be linked to activities, measurements (such as heart rate), or specific tasks. Remember that once you’ve set them, own them. Write them down and tell others about your goal. Did you know that if you write down a goal, you are 42% or more likely to achieve it! That’s nearly halfway there before you even start! Surely it’s got to be worth a try!
So next we need to find some form of exercise that you can do onboard. The guide gives a number of static exercises that can be done even with limited space and little or no equipment, and you could devise a workout or mini circuit just using things like press ups, a step (and you can use any suitable step onboard, it doesn’t have to be a mobile one!), stretches and skipping - with or without a skipping rope. But, a skipping rope would be something small and lightweight that you could travel with easily.
If you can use a Thera-band, again small and lightweight, it opens up another range of exercises and resistance can be increased as your fitness improves.
Walking could be an option, especially if running isn’t possible, and let's face it on some vessels, a couple of circuits of the deck might make up a significant number of steps! Most of us now have smartphones with built in pedometers, so we no longer need to rely on an extra bit of kit. We’re also pretty much as familiar with the idea of completing 10,000 steps a day as we are with eating our ‘5 a day’. Of course some phones have even more sophisticated monitoring capabilities and finding the measurement that motivates you can be very helpful.
So take a brisk walk on deck if it’s safe to do so. It will raise your heart rate and being outdoors will be great for mental health and positivity. Notice the wildlife you see and connect with your senses too!
Depending on the crew, setting up some friendly competitions could help too. That could be as simple as who does the most press ups in 1 minute, or who does the most over a month. Team activities work well too, but of course takes someone with the motivation to organise the activities onboard.
There are also lots of organisations who provide targets and some fab rewards, in return for a fee. Some, such as The Conqueror Events (https://www.theconqueror.events/), offer multiple challenges via an App that tracks your progress, virtual postcards to keep you motivated, an environmental or conservation element, such as planting trees or preventing plastic pollution and a medal and digital certificate on completion. Who knows, something like this could just be the motivation you need!
If you have access to a DVD player, or are lucky enough to have streaming access, there are a million and one fitness programs available. From HIIT sessions to yoga and everything in between, even our good old NHS has a selection to choose from:
https://www.nhs.uk/conditions/nhs-fitness-studio/
Of course some vessels may have a gymnasium or even just a collection of weights and machines. If you’re not sure how to use them or struggle to put a session together, maybe consider investing in a personal trainer when you’re at home to put down some plans that you can follow. Or again, the internet can be a great source of inspiration.
It doesn’t have to be too onerous either. Red Square Medical’s own Liz Baugh started the Run Every Day program, ran every day for a year… and hasn’t stopped since! You can find out more here
https://redtogether.co.uk. The key thing to remember is that it’s not a marathon. You can just run a mile if you’ve only got 10 minutes. And that could even be in a departure lounge with a wheely case trailing behind you! (Yes, Liz has done exactly that!).
But that concept opens up so many options - just think about what you could do in just 10 minutes. Would it make it more achievable?
So that’s our ideas, but we’d love to hear your suggestions about how you get fit and stay fit onboard. We’d love to share them, change our mindset and make exercise more available and achievable. Together we can get more of us moving on a regular basis.