Firefighters: Exercise Benefits

Firefighters are vital to communities. They provide rapid emergency response in life-threatening situations, including fires, medical emergencies, and natural disasters. Beyond emergency response, they educate the public on fire prevention, safety practices, and disaster preparedness. Their selfless service and readiness to risk their lives foster trust, resilience, and a sense of security within the community.

Importance of Exercise for Firefighters

The intense physical demands, health risks, and mental stress associated with firefighting make maintaining a high level of fitness essential.

• Fire suppression and rescue tasks place extreme stress on the heart, often under hot, hypoxic conditions while wearing heavy gear.
• Musculoskeletal injuries (e.g., back, knees, shoulders) are common due to lifting, crawling, and awkward postures.
• Many departments struggle with high BMI rates and associated health risks.
• Frequent exposure to traumatic incidents (e.g., fatalities, severe injuries) can lead to PTSD, depression, or anxiety.
• Irregular sleep patterns due to shift work and emergency calls can lead to cognitive decline, burnout, and immune system disruption.

Exercise Benefits

Exercise has been shown to provide many benefits specifically for firefighters including, but not limited to the following:

• Increased muscle size, strength, power and endurance
• Improved cardiovascular fitness
• Decreased body weight and percent body fat
• Decreased occupational stress response / Improved coping
• Improved job-related performance
• Reduced heart attack risk during strenuous job tasks
• Enhanced brain function and resilience

WINGX Fitness for Firefighters

A new and innovative exercise technology, WINGX Fitness, was invented specifically to improve the health of firefighters who dedicate their lives to protecting our communities. WINGX uses patented, accommodating air resistance to provide a high or moderate intensity whole-body workout in 11, 22 or 33 minutes. It’s the only device that resists two muscle groups in each repetition while also providing an excellent cardio workout. The WINGX design enables it to offer resistance of functional movement patterns more effectively than free weights, cables, or resistance bands.

WINGX Fitness 60 Second Challenge

If you or someone you know is a firefighter, Motion Labs, Inc. is offering a 60-second challenge. Every firefighter who can complete 45 max reps in 60 seconds with the WINGX will receive a $25 WINGX Hat and $10 Dunkin Gift Card.

Want to Take the Challenge?

To take the 60-second challenge, contact Tim at 239-425-5824 or visit wingxfitness.com

Stay fit!

Dr. Mark R. Erickson, DScPT, MA, OCS, COMT, CSCS
Associate Professor Exercise Science

References

1. Skerl, K., Kozinc, Ž., & Šarabon, N. (2020). Changes in health and physical fitness parameters in professional firefighters after six months of group exercise training. Sports, 8(11), 143. https://doi.org/10.3390/sports8110143 Summary: This study evaluated changes in health and fitness in 25 firefighters after six months of supervised, twice-weekly group training. Key Findings: Significant improvements were seen in cardiorespiratory fitness (VO₂max), anaerobic performance, and flexibility. However, no significant changes were observed in body composition (e.g., BMI, body fat percentage), possibly due to the low training frequency. Conclusion: Group exercise programs are effective in improving physical performance metrics in firefighters, but more frequent sessions or combined nutritional strategies may be needed to affect body composition.

2. Hong, O., Duffy, S. A., & Choi, S. H. (2022). Exercise and occupational stress among firefighters. International Journal of Environmental Research and Public Health, 19(9), 4986. https://doi.org/10.3390/ijerph19094986 Summary: Cross-sectional analysis of 430 U.S. firefighters explored the relationship between weekly exercise duration and occupational stress levels. Key Findings: Firefighters who exercised more had significantly lower odds of experiencing high occupational stress. Each additional hour of exercise per week reduced the likelihood of stress by approximately 16%. Conclusion: Regular physical activity may act as a protective buffer against the psychological demands of firefighting work.

3. Baur, D. A., Christmass, M. A., & Macdonald, W. (2014). The effect of a novel tactical training program on physical fitness and occupational performance in firefighters. Journal of Strength and Conditioning Research, 28(10), 2713–2721. https://doi.org/10.1519/JSC.0000000000000484 Summary: A 12-week tactical circuit training intervention was tested on a group of firefighters for physical and occupational performance enhancement. Key Findings: The program led to reductions in body weight, fat mass, and BMI. Performance on simulated fireground tests also improved significantly. Conclusion: Tactical circuit training is an effective modality to enhance both fitness and job-related task performance in firefighters.

4. Nazari, G., MacDermid, J. C., Sinden, K. E., & Overend, T. J. (2016). Cardiovascular health and fitness of firefighter recruits: Adaptations during firefighter training academies. Work, 54(3), 583–589. https://doi.org/10.3233/WOR-162266 Summary: Monitored cardiovascular and fitness adaptations in firefighter recruits during a 16-week academy. Key Findings: Recruits significantly improved their VO₂max and reduced their body fat percentage by the end of the program. Conclusion: Structured training programs within fire academies lead to meaningful improvements in cardiovascular health and aerobic fitness, which are critical for long-term health in this population.

5. Kales, S. N., Soteriades, E. S., & Christophi, C. A. (2007). Emergency duties and deaths from heart disease among firefighters in the United States. New England Journal of Medicine, 356(12), 1207–1215. https://doi.org/10.1056/NEJMoa060357 Summary: Investigated the link between physical exertion during emergency duties and cardiac-related fatalities in firefighters. Key Findings: Firefighters were at a much greater risk of sudden cardiac death during fire suppression activities compared to non-emergency duties. Low physical fitness was identified as a major risk factor. Conclusion: Emphasizes the need for continuous physical training to reduce cardiovascular risk during the most strenuous job tasks.

6. Farioli, A., Yang, J., Teehan, D., Baur, D. M., Smith, D. L., Kales, S. N. (2015). Duty-related risk of sudden cardiac death among young US firefighters. Occupational Medicine, 65(6), 428–435. https://doi.org/10.1093/occmed/kqv061 Summary: Analyzed cardiac-related deaths among younger firefighters ( 45 years). Key Findings: Even in younger firefighters, sudden cardiac deaths were disproportionately associated with high-intensity job duties. Conclusion: Reinforces that cardiovascular risk is not confined to older firefighters and highlights the role of high fitness levels in reducing mortality risks even among younger cohorts.

7. Oliveira, L. P., Farinatti, P. T. V., Monteiro, W. D., De Sá, C. A. (2023). Effects of firefighting simulations on vascular and autonomic responses and cognition. Frontiers in Physiology, 14, 1215006. https://doi.org/10.3389/fphys.2023.1215006 Summary: Examined how acute firefighting scenarios affect autonomic nervous system function and cognitive performance. Key Findings: Simulations caused increased sympathetic and reduced parasympathetic activity, along with decreased working memory performance. Conclusion: High physical stress of firefighting impacts both cardiovascular regulation and cognitive function, underlining the importance of fitness and resilience training.

8. Parker, R. J., Stout, & M. (2017). How should firefighters exercise? Fire Engineering, 170(2), 55–59. https://www.fireengineering.com/firefighting/how-should-firefighters-exercise/ Summary: Described the outcomes of a 4-week fitness challenge among 29 firefighters that emphasized functional training. Key Findings: Improvements were observed in blood pressure, triglyceride levels, and body composition. Conclusion: Even brief, structured functional training can yield significant health and performance benefits in firefighters.

9. Soteriades, E. S., Smith, D. L., Tsismenakis, A. J., Baur, D. M., & Kales, S. N. (2011). Cardiovascular disease in US firefighters: A systematic review. Cardiology in Review, 19(4), 202–215. https://doi.org/10.1097/CRD.0b013e318215c105 Summary: Systematic review examining CVD prevalence and risk factors among U.S. firefighters. Key Findings: Physical inactivity, obesity, and poor aerobic fitness were repeatedly identified as key modifiable risk factors. Conclusion: Encourages mandatory fitness programs to address preventable cardiovascular risk in the fire service.

10. Nazari, G., MacDermid, J. C., Sinden, K. E., & Overend, T. J. (2018). Age, obesity, and cardiorespiratory fitness in firefighters. Journal of Occupational and Environmental Medicine, 60(12), e638–e643. https://doi.org/10.1097/JOM.0000000000001433 Summary: Cross-sectional analysis of the relationship between age, adiposity, and VO₂max in active firefighters. Key Findings: Age-related decline in VO₂max was significantly moderated by physical activity levels and lower body fat. Conclusion: Fitness maintenance is key to preserving operational capacity and reducing health risks as firefighters age.