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Careers / Joining Process / Food Drink and Lifestyle

Smoking

Stopping smoking has huge benefits to your health and fitness, and it’s never too late to stop.

Every cigarette you smoke causes you harm, not to mention costs lots of money. Stopping smoking is essential for good health; smokers are far more likely to develop a wide range of different diseases, including cancer and lung disease. In the military, smokers tend to be less physically fit and are more likley to suffer from injuries and illness.

It‘s never too late to stop smoking and there is plenty of support which can help you succeed. The WeQuit website is full of information on how to stop smoking with an online forum of over 40,000 fellow quitters who can help you along your journey. The NHS also have a website to help you, you can view it here.

Benefits of stopping smoking

  • Better finances: If you regularly smoke 20-a-day, you will save about £2,000 per year if you stop smoking, leaving you with more money to spend on other things you enjoy.
  • More energy: you will have more energy as your circulation improves, which will make physical activity much easier.
  • Improved military fitness, with fewer injuries and quicker healing.
  • Longer life: quitting smoking reduces your risk of coronary heart disease, stroke and certain cancers, and will add years to your life.
  • Younger looking skin: the appearance of your skin will improve.
  • Better breathing: coughing, wheezing and breathing problems will improve. Chest infections and colds will become less frequent.
  • Better smelling: the smell of stale tobacco will go from your breath, clothes and hair.
  • Improved fertility
  • Healthier loved ones: stopping smoking will protect the health of your non-smoking friends and family.

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Food, drink & lifestyle

Alcohol

The recommended weekly limit is 14 units.Try to have two alcohol free days a week. Regularly exceeding this can seriously damage your health. It will also increase your body weight, with a single pint containing 233 calories.

Hydration

Keeping hydrated can help maintain physical and mental performance. Make sure you drink enough fluid to replace your daily losses. Be aware that if you are exercising hard then you may lose more water from sweating. Choose low sugar fluids such as water and milk.

Dietary supplements

If you have well balanced diet that provides the energy you need to train, you shouldn’t need any supplements.

Dieting myths

You might need to reduce your calorie intake to control your weight. If you do, make sure you avoid the most common dieting mistakes. These include; fasting, skipping meals and using slimming pills.

Eating a balanced diet

Good nutrition is important during exercise training to provide your body with adequate energy to support physical changes and to optimise recovery.

Eating out

You can still eat out and enjoy the odd takeaway, but it’s important to choose healthy options that don’t contain lots of salt and saturated fats.

Energy density

Energy density is the amount of calories per gram of food. Choosing foods with a lower energy density means you can eat more, without gaining weight.

Energy requirements

The amount of energy you need depends on your age, size and gender, and the amount of exercise you do. You can vary your calorie intake to fuel your body when required.

Food labels

Checking the label on the back of pre-packed food will help you manage your diet, stay healthy and get the nutrients you need.

Snacking

You can still snack, but it’s important to know what you can eat without undoing all your hard work.

Stronger bones

Daily physical activity helps you stay healthy, control your weight, and get fit to join the Royal Navy.

Manage your weight

In the military, overweight personnel have an increased risk of injury and being medically downgraded as unfit for duty.

Smoking

Stopping smoking has huge benefits to your health and fitness, and it’s never too late to stop.

Vaccinations

Receiving vaccinations can slow down the joining process.

Vegetarian

There are lots of options available to you if you want to eat food that will fuel your training.