How to Stay Physically Active After Military Service: Tips and Programs for Veterans

Staying physically active after military service is essential for maintaining overall health and well-being. For many veterans, the structure of military life naturally incorporated daily physical activity. But once the uniform comes off, it can be challenging to maintain the same level of fitness, especially when balancing civilian work, family responsibilities, or dealing with service-related injuries.

Fortunately, there are many accessible ways for veterans to stay fit and lead an active lifestyle, from home workout routines to community-based programs and initiatives provided by the Department of Veterans Affairs (VA). This blog will explore practical tips and resources for veterans to maintain their physical fitness after military service. With the support of organizations like Warrior Allegiance, veterans can find the right programs and stay on track with their fitness goals.

1. The Importance of Staying Active After Military Service

Regular physical activity is crucial for everyone, but it’s especially important for veterans. Exercise helps prevent chronic illnesses, improves mood, boosts energy levels, and maintains overall physical health. For veterans, staying active can also help alleviate some of the challenges associated with transitioning to civilian life, including mental health struggles like depression, anxiety, and PTSD.

Benefits of Staying Active:

• Mental Health: Physical activity releases endorphins, which help improve mood and reduce stress, depression, and anxiety. Regular exercise is also linked to better sleep, which can significantly enhance mental clarity and emotional well-being.
• Physical Health: Exercise strengthens muscles, improves cardiovascular health, and helps manage weight, all of which contribute to a longer, healthier life. For veterans who may have experienced physical injuries during service, tailored exercise routines can aid rehabilitation and increase mobility.
• Community and Support: Staying active with others can help build a sense of camaraderie and belonging. Many veterans miss the bonds formed during military service, and joining fitness groups or activities can recreate that sense of community.

2. Accessible Workout Routines for Veterans

One of the most effective ways to stay physically active is by following simple, accessible workout routines. Whether you’re exercising at home, outside, or at a gym, the key is consistency. Veterans should find routines that work for their fitness levels and adjust them over time.

Bodyweight Exercises

Bodyweight exercises are great for building strength and flexibility without needing equipment. These exercises can be done anywhere and modified based on fitness level.

• Push-ups: Strengthens the chest, shoulders, and arms. Modifications like knee push-ups can help those with limited upper-body strength.
• Squats: Targets the legs and glutes. You can modify squats by doing them against a wall or using a chair for support.
• Planks: Builds core strength and stability. Start with shorter holds and gradually increase the time.
• Lunges: Helps with leg strength and balance. You can do stationary lunges or walking lunges depending on your comfort level.

Cardio Workouts

Cardiovascular exercise is important for heart health and endurance. Activities like walking, jogging, or cycling are great ways to maintain cardiovascular fitness. For those with mobility challenges, low-impact options like swimming or stationary cycling can be beneficial.

• Walking or Running: Start with 15-30 minutes a day and gradually increase the duration or intensity.
• Interval Training: Alternate between short bursts of high-intensity activity (like sprinting) and lower-intensity recovery periods (like walking) to improve endurance.

Adaptive Workouts for Disabled Veterans

For veterans with physical disabilities or limitations due to service-related injuries, there are plenty of adaptive workout options that focus on building strength, flexibility, and endurance in a safe, modified way.

• Chair Yoga: Improves flexibility and relaxation without putting pressure on the joints.
• Resistance Band Workouts: Using resistance bands is an effective way to build strength without heavy weights. Bands can be used for seated or standing exercises, making them versatile and accessible.

3. Community Programs for Veterans

In addition to personal workout routines, veterans can benefit from joining community-based fitness programs. These programs are specifically designed to help veterans stay active, improve mental health, and build a sense of community.

Team Red, White & Blue (Team RWB)

Team Red, White & Blue is a national nonprofit organization that connects veterans with physical and social activities. Team RWB organizes fitness events such as running clubs, CrossFit sessions, yoga classes, and cycling events. Veterans can join local chapters and participate in regular activities that help them stay fit while building a supportive community of fellow veterans.

Veterans Yoga Project

Veterans Yoga Project is a nonprofit that provides free or low-cost yoga classes to veterans. Yoga helps with flexibility, strength, and relaxation, and can be especially beneficial for veterans dealing with chronic pain, stress, or PTSD. Yoga programs are offered in-person and online, making it accessible for veterans in all locations.

Wounded Warrior Project’s Physical Health & Wellness Program

The Wounded Warrior Project offers a Physical Health & Wellness Program designed to help veterans stay active through fitness training, coaching, and physical challenges. The program includes fitness events, nutrition counseling, and access to adaptive sports for veterans with physical disabilities.

4. VA-Sponsored Fitness Initiatives

The VA offers several fitness and wellness programs to help veterans maintain their physical health. These programs provide structured support for veterans looking to stay active, whether they’re recovering from injuries or simply maintaining fitness post-service.

MOVE! Weight Management Program

The VA’s MOVE! Weight Management Program helps veterans achieve and maintain a healthy weight through physical activity and nutrition education. The program offers personalized coaching, group fitness classes, and educational workshops on maintaining a healthy lifestyle. Veterans can participate in MOVE! at VA medical centers, or through TeleMOVE!, a remote version that provides coaching by phone or online.

VA Adaptive Sports Programs

The VA Adaptive Sports Program provides opportunities for veterans with physical disabilities to participate in sports and physical activities like wheelchair basketball, skiing, cycling, and more. These programs help veterans stay physically active while fostering teamwork and social connection.

• National Veterans Wheelchair Games: Sponsored by the VA, this event offers veterans with disabilities the chance to compete in a variety of sports, including wheelchair basketball, swimming, and weightlifting.

5. How Warrior Allegiance Supports Veterans’ Fitness Goals

Warrior Allegiance is dedicated to helping veterans lead active and fulfilling lives after service. The organization offers resources, guidance, and connections to fitness programs that support both physical and mental health.

• Fitness Resources: Warrior Allegiance provides veterans with access to workout plans, tips, and educational resources tailored to their individual needs. Whether it’s developing a home workout routine or finding local fitness programs, Warrior Allegiance is there to help veterans stay on track.
• Community Connections: The organization helps veterans find local fitness groups, exercise programs, and events that foster a sense of community and connection. These programs provide veterans with an opportunity to stay active while building bonds with other veterans.
• Health and Wellness Advocacy: Warrior Allegiance advocates for increased access to fitness resources and wellness programs for veterans, ensuring that veterans can maintain an active lifestyle regardless of physical limitations or financial constraints.

Conclusion

Staying physically active after military service is essential for maintaining both physical and mental well-being. Veterans can benefit from simple, accessible workout routines, community programs that offer camaraderie and support, and VA-sponsored fitness initiatives designed to promote long-term health.

With the help of organizations like Warrior Allegiance, veterans can stay active, find programs that meet their fitness needs, and maintain a strong connection to their communities. Physical activity not only improves health but also helps veterans transition more smoothly to civilian life, fostering resilience, confidence, and well-being.