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Resilient Responders

Physical Fitness

Boost your operational readiness by building physical fitness through regular exercise, at least 7 hours of recovery sleep and a balanced eating plan.

Last updated 28 May 2026

As emergency responders, we need to be in good shape to complete challenging tasks such as carrying heavy equipment. Being physically fit also helps us to prevent injury.

These are some strategies that you can adopt to take care of yourself and build up your physical fitness. Additionally, these strategies allow you to manage your stress and improve your mood, helping you to cope better with demands under stress. Remember, your physical health is as important as your mental health!

Exercise

The first strategy to keep yourself in good shape is exercise. Check out some of its benefits:

A chart titled "How can exercise improve your mood?" lists 3 benefits, next to an illustration of two people exercising.

Sleep

Next, part of the process of becoming fitter and healthier lies in recovery. This involves ensuring you get the recommended amount of at least 7 hours of sleep on your rest days after a long and tiring shift, so you have sufficient energy for the next day.

Illustration showing the benefits of sleep: improves immunity, decreases stress hormone levels, and helps reset body and mind for better mood.

How much sleep are you getting? If you would like to work towards getting enough sleep on your rest days, here are some steps to building good sleep hygiene:

Illustration showing steps to building good sleep hygiene: adjusting meal timing, limiting naps to a short duration, staying active, avoiding electronics before bedtime, practicing relaxation techniques.

For the steps on deep breathing and progressive muscle relaxation, check out the page on emotional fitness!

Healthy Eating

Lastly, remember to eat healthily! Having a healthy diet is easier than you think. All you have to do is "Quarter, Quarter, Half" your plate - 1/4 plate of wholegrains or wholemeal foods, 1/4 plate of protein such as lean cuts of meat, poultry, fish, seafood, eggs, and dairy products, as well as plant-based protein such as tofu, nuts, beans, and legumes. The remaining 1/2 plate should be for different types of fruits and vegetables.

Illustration showing benefits of a healthy diet: providing energy, nutrients for muscle growth, healthy gut and immunity, improved mood.

References