Health and Wellness Center Published Dec. 21, 2012 Physical fitness important TINKER AIR FORCE BASE, Okla. -- Military physical fitness is an important pillar of an Airman's resiliency. This involves the ability to physically handle all aspects of the mission while remaining healthy and uninjured. Physical training will improve your performance on the job, your overall health and psychological wellness. Physical activity not only helps you physically, but helps to improve your overall health in many ways. These include reducing your risk of type 2 diabetes, cancer and heart disease; help control your weight; strengthen your bones, muscles and joints; and increase your chances of living longer. Implementing a well-rounded exercise program into your routine that incorporates endurance, strength, and flexibility training all year can build and maintain your health along with improving your mood and attitude! With the holidays here, don't stop your physical training. When you exercise, your body releases "feel good" chemicals called endorphins, which make you feel good and improve your mood. So, if you are feeling stressed out during this holiday season, exercise is a great way to handle it while improving anxiety or depression. You will find exercise gives you more energy and helps you sleep better. Find activities you enjoy and vary your routines. Activities can include walking, biking, swimming, running, ice skating, skiing, weight lifting and group fitness classes. This will help to keep you motivated and help avoid plateaus. If you are a beginner, start slow and gradually increase your intensity. Include 30 to 60 minutes of moderate intensity activities on most days of the week. Be sure to stay hydrated and allow for recovery time between exercise sessions. A physically fit Airman is a healthier, more resilient and more productive person.