This story was first published in The Straits Times on Jan 16,
2014
National service (NS) is a time that boys become
men,
but many boys view its approach with trepidation.
And unfortunately, many are so poorly prepared - physically as well
as mentally - that they end up with avoidable injuries, said Dr
Roger Tian, consultant sports physician at Singapore Sports
Medicine Centre and Changi Sports Medicine Centre at Changi General
Hospital (CGH).
He and his colleagues see a steady stream of national servicemen
and Singapore Armed Forces (SAF) regulars with injuries, mainly to
the lower back and limbs.
Dr Tian said: "The causes of these injuries are often inadequate
physical preparation or poor physical fitness prior to enlisting or
embarking on intensive training."
To prevent this from happening - and to demystify military training
- he and physiotherapist Cameron Black co-wrote a book to prepare
teenage boys for military service.
Boys To Men: The Complete Guide For National Servicemen taps the
expertise of 12 local experts from the sports medicine, sports
science and military medicine community.
The result is a book that details and illustrates at least 35
strength, flexibility and power training exercises, running drills
and training strategies to help soldiers ace the Individual
Physical Proficiency Test (IPPT).
It also illustrates the right techniques for running and lifting,
essential skills for soldiers and even spells out a nine-month
physical training programme guide for enlistees.
The skills outlined in the book are useful beyond the two years of
NS.
"Through the book, we also hope to inculcate a lifelong habit of
physical exercise, so that readers can continue to reap the
benefits of improved health, energy levels and reduced risk of
lifestyle diseases, such as hypertension, diabetes and obesity,
after they leave the SAF," said Dr Tian.
PREPARE EARLY
Dr Tian recommends not leaving NS preparation to just before
enlisting.
"It's never too early to start the exercise habit," he said.
Not only does regular exercise improve physical fitness in
preparation for national service, it has also been shown to help
young people perform better academically, have a better body image
and improved mental health. These are all important issues for
those in their late teens, he said.
"Such preparation is often neglected by enlistees, who would rather
spend their time on schoolwork, socialising, or on the Internet.
All it takes is 30 to 60 minutes of exercise, three to five days a
week, to prepare oneself physically," said Dr Tian.
For those currently active in sports, a four- to six-month period
of conditioning using the exercises in the book is recommended, he
advised. Boys who are more sedentary should start their
preparations nine to 12 months before enlistment.
BE MENTALLY PREPARED
Preparing for national service is not just about being physically
prepared.
It is equally important to be mentally prepared and this,
sometimes, requires a change of mindset.
"Mental and physical preparation is important for successful NS. If
one understands the challenges, one can anticipate and prepare for
them," said Dr Christopher Cheok, senior consultant and head of the
psychological medicine department at Khoo Teck Puat Hospital.
Knowing the pitfalls and preparing for them can help prevent crises
and personal conflicts, he said.
His own book, Will To Fight, launched in late 2012, teaches boys
how to prepare themselves mentally for NS. For instance, it talks
about how one can survive socially and deal with superiors.
Finally, a healthy diet that limits intake of fat and alcohol is
also key to a successful military stint.
Said Dr Tian: "Besides regular exercise, developing healthy eating
habits will also enable their bodies to adapt and recover better
from physical and mental stress."
A third book that is helpful for recruits-to-be is The Recruits'
Handbook, published by the Ministry of Defence, which addresses
administrative issues such as medical screening, enlistment
procedures, discipline and adjusting to life in the military.
Five coping tips
Here are five tips from Boys To Men: The Complete Guide For
National Servicemen, written by consultant sports physician Roger
Tian and physiotherapist Cameron Black, at Singapore Sports
Medicine Centre and Changi Sports Medicine Centre at Changi General
Hospital (CGH).
1. Build cardiovascular fitness and muscular strength
This heps soldiers who have to travel long distances, while
carrying heavy equipment, under specific time constraints.
Cardiovascular conditioning, for instance, through running, is
important but not enough.
It needs to be supplemented with training for strength and
flexibility as well. Exercises for muscular strength and endurance
include push-ups, pull-ups, sit-ups, squats and lunges.
Incorporate stretching exercises into your training regimen.
Of key importance are the core muscles, which form a protective
cylinder around the abdomen and lower spine and help generate
energy for many daily activities and sports. Core muscle training
includes doing forward and side plank exercises, pull-ups and
push-ups.
Do not focus too much on just one aspect of training.
2. Lift loads correctly
The repetitive nature of lifting and carrying heavy combat loads
may lead to lower-back injuries.
Do not just bend down to lift a load, or squat to lift a load as
the excessive bending of the knees increases stress to the
joints.
The correct way is known as the weightlifter's lift. Stand in front
of the load with your feet apart and bend at the hips, instead of
the knees, as you pick something up. This keeps the lower back
"straight", which is its natural posture called the neutral spine
position.
3. Stay focused
National service is a time for training. Do not let studies or
romantic relationships create additional stress, particularly at
the start.
Discuss personal issues, such as romantic relationships, family
problems, personal or family financial issues, with friends and
family before enlistment.
Inform your superior if your family problems regularly result in
crises at home and be willing to seek help.
"As national service is a big transition for many, their focus
should be on adapting to national service well for the first year,"
said Dr Christopher Cheok, a senior consultant and head of the
psychological medicine department at Khoo Teck Puat Hospital.
4. Talk about love
The starting age for national service is also when many start to
have romantic relationships which may be unstable. Many couples
will come together or grow apart.
"Prior to national service, the couple should have a frank
discussion on their relationship and their challenges," advised Dr
Cheok.
"Relationships are built on trust, communication and the commitment
of two people. If one cannot trust nor commit, then one should try
to be honest about it."
5. Do not ignore your dietary intake
Rigorous training conditions demand higher nutritional intake.
If you are not eating enough, fat and lean muscle mass will be used
by the body as fuel, resulting in the loss of strength and
endurance and compromised immune, endocrine and musculoskeletal
functions.
ST