Officer Wellness

By Todd Duncan, Law Enforcement and Safety Specialist

In conjunction with First Responder Wellness Week in March, this Safety Short will focus on officer wellness. Heart disease remains the leading cause of death for adults¹. Major contributing factors to this include obesity, high blood pressure, high cholesterol, and diabetes. Unfortunately, law enforcement officers have one of the poorest cardiovascular disease (CVD) health profiles of any occupation². Equally alarming is that law enforcement officers have a 54% increase in suicide risk when compared to the civilian population³.  So, what’s the good news? We don’t have to accept these grim statistics. We have the power to make positive changes and protect our physical and mental health from the hazards of our chosen profession.

Your Survival Depends on Your Physical and Mental Health

Law enforcement is one of the most stressful careers in society. Officers are routinely exposed to shift work, violence, trauma, and sudden changes from being sedentary to all out physical exertion (fights, chasing fleeing suspects on foot, pushing stalled cars off the road, etc.). Additionally, research has shown that violent offenders often “size up” officers’ physical stature and tactical readiness when deciding whether to launch a deadly attack. Prevailing under these conditions requires mental and physical stamina. If you are going to survive this career over the long run, prioritizing physical and mental health is essential.

Muscle: Use It or Lose It

We begin losing muscle (sarcopenia) and strength in our 40s. Left unchecked, this loss in muscle and strength can have a major impact on the quality and quantity of our lives. While some of this is due to the natural process of aging, much of it is simply due to inactivity as we get older. The good news is that studies have shown it is possible to stave off this physical decline and gain muscle and strength into our 60s and 70s with proper exercise⁴. Key takeaway: It’s never too late to start an exercise program, and you can gain muscle and strength at nearly any age.

It Just Feels Good

Although the first week or so of a new exercise routine can bring some muscle soreness, your body adapts, and in the end, you will notice significant improvements in your energy levels and overall feeling of wellbeing. There are few things that feel better mentally and physically than the sense of accomplishment and flood of dopamine that follows a hard workout.

If Not for Yourself, Do It for Your Friends and Family 

As law enforcement officers, we are protectors by nature. Our friends and family are at the top of the list of those we want to protect. The last thing we want is to subject our loved ones to the grief and loss that comes with an untimely death from a preventable illness or accident. Think of prioritizing your mental and physical health as an investment in your family’s future. If you are like most people, you want to be able to play with your grandkids and pursue your favorite hobbies well into retirement, whether it’s hunting, fishing, motorcycle riding, cycling, traveling, etc.

We Owe It to the Citizens We Serve  

As law enforcement officers, there are times when the lives of others depend on our ability to perform difficult physical tasks under stressful conditions. We are held to a higher standard morally, ethically, and physically. The citizens we serve expect us to bring order to chaos, stay calm in the face of danger, and perform physically demanding tasks to protect the public. To fulfill our duty to protect and serve the community, we need to maintain a reasonable degree of physical and mental fitness.

Practical Steps

Starting a new exercise and/or eating program can feel overwhelming at first. But what’s important is taking that first step. Once you gain traction in one area, it becomes easier to make positive changes in other areas. The following are examples of the things you can start doing today to improve your overall health and wellbeing. And remember, perfection is the enemy of progress when it comes to exercise and nutrition, so keep it simple. If you miss a workout or decide to enjoy a piece of cake at a wedding, it’s not the end of the world. Just pick up where you left off. What matters most is consistency over the long run.

Disclaimer:  Consult with your physician before embarking on a new exercise program.

• Strength training
  • When it comes to things you can do to improve both the quality and quantity of your life, regular vigorous exercise ranks at or near the top.
  • Focus on movement patterns, e.g. push, pull, squat, hip hinge, instead of body parts.
  • Current evidence supports strength training two to four times a week for 30 to 60 minutes.
  • There are many ways to design an effective strength training program. An excellent book with sample workout routines is The New Rules of Lifting: Six Basic Moves for Maximum Muscle by Alwyn Cosgrove.

• Cardiovascular training
  • Cardiovascular exercise is essential to health and longevity. Depending on how you set up your workouts, you can get some cardiovascular benefit during your strength training sessions (i.e. circuit training). However, it is highly recommended you do some dedicated cardio throughout the week in addition to strength training.
  • The American Heart Association recommends at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. For more information on this, Google “Zone 2 cardio” and “high intensity interval training.”

• Sleep
  • The research is clear; sleep is essential to both physical and mental health, improving productivity and overall quality of life. For more on this, see Matt Walker’s YouTube video, Sleep Is Your Superpower.
  • Prioritize sleep, aiming for 7-9 hours a night (or day for those who work nights).
  • Maintain a consistent sleep schedule; try to go to bed and wake up at the same time every day as much as possible.
  • Avoid caffeine after lunch or within eight hours of bedtime.
  • Alcohol is a depressant, but it can disrupt the sleep cycle and decrease sleep quality. Long-term alcohol use can result in chronic sleep problems and disorders like sleep apnea⁵. If you choose to drink alcohol, try to avoid it close to bedtime.
  • Create an environment that enhances sleep, e.g. dark, cool (~65 degrees), and quiet.

• Nutrition
  • Total daily calories matter. Consuming more calories than you expend will result in weight gain, regardless of whether you follow a keto, carnivore, or plant-based diet. Regardless of the diet, consistently maintaining a slight calorie deficit is the key to weight loss.
  • Avoid processed foods and beware of misleading labels like “all natural” or “low fat” as neither necessarily means the product is good for you. An occasional cheat meal or snack is not the end of the world; it’s our daily habits and consistency over the long run that matter most.
  • Stick to whole and single ingredient foods as much as possible. The shorter the ingredients list on the packaging, the better. For instance, a box of old-fashioned oatmeal has one ingredient, oats. An apple has one ingredient, apple. A steak has one ingredient…you get the point.
  • Simple formula for planning your main meals throughout the day:
    • 1/3 plate (about a fist-size serving) of lean animal or plant-based protein
    • 1/3 plate (about ½ to 1 cup of complex carbohydrates such as brown rice, oatmeal, sweet potatoes, etc.)
    • 1/3 plate or more of vegetables, the more colorful the better
    • Go easy on the butter, dressings, and condiments.

• • Ditch the donuts and other junk food and opt for healthy snacks such as:
    • Fresh fruits and veggies
    • Nuts (calorie dense, so watch portions)
    • Greek yogurt
    • Cottage cheese
    • Tuna
    • Jerky
    • Shelf stable protein shakes
    • Protein blender smoothie (frozen banana, frozen berries, handful of spinach or kale, milk or water, and a scoop of protein powder).
  • Protein needs increase as we age and is especially important in slowing down age-related muscle loss. Aim for around one gram of protein per pound of bodyweight per day.
  • Meal prep can be a game changer when it comes to improving your nutrition and eating habits. By keeping pre-made frozen meals on hand, you are more likely to make good food choices. Here are just a few examples of healthy meals, most of which can be frozen in serving size containers or Ziplock bags and conveniently thawed out or heated up in a microwave later for a quick, easy meal:
    • Grilled/baked chicken breast, brown rice, and a vegetable of your choice
    • Pot of chili, cornbread, and carrot/celery sticks
    • Grilled chicken wraps with veggies and hummus
    • Meatloaf, mashed potatoes or sweet potatoes, and vegetables
    • Turkey spaghetti with whole wheat pasta and vegetables
    • Grilled sirloin steak, baked sweet potato, and vegetables

• Lifestyle choices
  • Avoid smoking and tobacco use.
  • Make a habit of getting an annual physical/wellness check, including routine cardiovascular and colon cancer screenings as recommended by your physician.
  • Regular health screenings are particularly important for personnel who are required by employers to participate in strenuous fitness for duty assessments as a requirement of membership on specialized teams such as SWAT, search and rescue, etc.
  • Educate yourself on how to avoid preventable injuries. Common causes of injury include slips and falls, motor vehicle crashes, inmate assaults on staff, training injures, and poor ergonomics and lifting techniques.
  • Limit alcohol consumption. I love a cold beer or good bourbon as much as the next person, but moderation is key. New research suggests that even moderate drinking can have negative health effects⁶–⁷ (sorry, don’t kill the messenger)

• Mental health
  • Prioritizing physical health positively impacts mental health.
  • Practice mindfulness and meditation. Regular meditation can help your brain better manage stress and anxiety that can trigger depression⁸.
  • Don’t go it alone; seek help if needed. Routine sessions with a mental health professional can help tremendously, especially when the counselor has previous experience working with first responders. Check with your employer to determine if an employee assistance program (EAP) is available.
  • Consult your employer-sponsored health plans to familiarize yourself with any mental health care services that may be available under your plan.
  • Things employers can do to promote officer wellness:
    • Examine shift schedules and help employees prioritize rest and sleep.
    • Invest in mental health awareness and stress management training.
    • Speak directly about mental health and create a culture of acceptance and support.

Below 100

Lastly, any discussion about officer wellness would be incomplete without mentioning the Below 100 initiative. Remember:

• Wear your belt.
• Wear your vest.
• Watch your speed.
• WIN- What’s important now?
• Remember- Complacency kills!

It’s never too late to begin investing in your physical and mental health. The journey of a thousand miles begins with a single step. So, what single step will you take today to begin working on a healthier tomorrow?

Additional Resources:

Officer Safety & Wellness | International Association of Chiefs of Police (theiacp.org)

First Responder Wellness Week Toolkit

Below 100 Initiative

Please contact Todd at 531-510-7446 or tduncan@nirma.info if you have any questions or would like to request training.

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[1] Hartley TA, Burchfiel CM, Fekedulegn D, Andrew ME, Violanti JM. Health disparities in police officers: comparisons to the U.S. general population. Int J Emerg Ment Health. 2011;13(4):211-20. PMID: 22900455; PMCID: PMC4734372.

[2] Franke WD, Ramey SL, Shelley MC 2nd. Relationship between cardiovascular disease morbidity, risk factors, and stress in a law enforcement cohort. J Occup Environ Med. 2002 Dec;44(12):1182-9. doi: 10.1097/00043764-200212000-00014. PMID: 12500462.

[3] Violanti, John M.; Steege, Andrea. Policing: An International Journal, 25 Jan 2021, Vol. ahead-of-print, Issue ahead-of-print, pages 18 – 31.

[4] Cannataro R, Cione E, Bonilla DA, Cerullo G, Angelini F, D’Antona G. Strength training in elderly: An useful tool against sarcopenia. Front Sports Act Living. 2022 Jul 18;4:950949. doi: 10.3389/fspor.2022.950949. PMID: 35924210; PMCID: PMC9339797.

[5] Park SY, Oh MK, Lee BS, Kim HG, Lee WJ, Lee JH, Lim JT, Kim JY. The Effects of Alcohol on Quality of Sleep. Korean J Fam Med. 2015 Nov;36(6):294-9. doi: 10.4082/kjfm.2015.36.6.294. Epub 2015 Nov 20. PMID: 26634095; PMCID: PMC4666864.

[6] https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm

[7] https://www.cancer.org/cancer/risk-prevention/diet-physical-activity/alcohol-use-and cancer.html#:~:text=Breast%20cancer%3A%20Drinking%20even%20small,their%20risk%20of%20breast%20cancer.

[8] https://www.health.harvard.edu/mind-and-mood/how-meditation-helps-with-depression