text: Holistic Health and Fitness Coaching
  throughout the day. Taking movement breaks every hour or performing Stability and Movement Drills during
  computer breaks, walking outside parking farther away, and taking the stairs all provide feasible ways to get
  more movement throughout the day and thus decrease sedentary time.
  13-13. The health benefits of activity are significant and numerous. They include lower all-cause mortality
  rates; increased life span; prevention of cardiovascular disease, cancer (colon and breast), type II diabetes,
  high blood pressure, and obesity. Exercise reduces the negative effects of aging, reduces dementia, and
  enhances brain function. Cognitive benefits of exercise include improved concentration, memory, and mental
  agility. Increasing physical activity decreases symptoms of depression and anxiety and improves
  psychological well-being.
  SURROUNDINGS
  13-14. A Soldier’s surroundings include the home, workplace, neighborhood, emotional network, climate,
  ecology, and healthcare environment where a Soldier goes to heal or prevent illness. Surroundings can
  significantly impact the way Soldiers feel as well as their health outcomes. For example, a messy desk
  cluttered with paper and used cups can stress some people. And a walking into a tidy clean space can
  invigorate some people to focus quickly on a task.
  13-15. In the study of epigenetics—how genes are expressed—the expression of genetic traits is linked to
  the environment. The possibilities for how biological, psychological, and social phenomena interact and how
  differences in environment might affect health are practically endless. However, if surroundings can cause
  changes in health, modifying the surroundings can also influence H2F goals.
  13-16. Changes to the environment and lifestyle do not have to be complicated or expensive. For example,
  using darker curtains, a sleep mask, or earplugs can aid sleep; while re-painting a room a brighter color or
  spending more time in nature can improve mood. Bringing a plant inside a home can improve indoor air
  quality and even the aesthetic appeal of a room. Other methods to change environment can include—
  * Asking smokers to move outside (or cut back).
  * Cleaning the house using safe household products.
  * Using a water filter.
  * Placing weapons in locked boxes.
  * Keeping cords and obstacles out of the way.
  * Increasing consumption of fresh vegetables and fruit instead of processed convenience foods.
  PERSONAL DEVELOPMENT
  13-17. Soldiers often think of work-related development as the way to forge a successful professional life.
  Developing a life outside professional spheres—personal development—balances work and play to provide
  more energy for professional success. Personal development includes hobbies, interests in art and music,
  volunteering, personal reading, and other sources of inspiration that help Soldiers to find their potential.
  Personal development might encompass or include improving financial health, spending time with friends
  and family, practicing forgiveness and gratitude, or committing random acts of kindness. These activities
  improve self-awareness and identity, build social capital, nurture positive emotions, and cultivate hope and
  optimism.
  13-18. Meaningful activities for personal development are nearly infinite, but the impact of volunteering
  on holistic health is worth particular attention. Of those who volunteered over a 12-month period, a study by
  United Health Group published in 2013 found that 76 percent reported feeling healthier, 94 percent reported
  improved mood, 78 percent reported lower stress levels, 96 percent reported enriched sense of purpose in
  life, and 80 percent reported feeling control over health.
  NUTRITION
  13-19. The sheer number of resources and suggestions available for advice on nutrition make it imperative
  for Soldiers to work in conjunction with the H2F performance team’s registered dietitian. In the absence of