Diamond Notes: Making it Easy Published July 8, 2011 By Master Sgt. Brian M. Rollefson 27th Special Operations Civil Engineer Squadron CANNON AIR FORCE BASE, N.M. -- The scenario is way too common; cramming for a fitness test two weeks prior to testing. Too often Airmen wait until a few weeks before their semi-annual fitness test to prepare. This procrastination adds unnecessary stress to the Airman's already stressful life. We all live the fast-paced lifestyle that the Air Force and more specifically the Air Force Special Operations Command requires of us. Keeping pace can be difficult. The temptations of procrastination and making excuses can be quite powerful. Soon enough, one must decide whether to take it easy and possibly fail the test or make it easy through training. The solution is simple: decide to make things easy by focusing on an active lifestyle all the time, not just when preparing for a fitness test. There are many benefits to an active lifestyle. Physical activity benefits overall physical and mental health. Not only does regular exercise improve flexibility, it can ward off depression, boost the immune system, improve mood, and promote a sense of well-being. The decision to incorporate fitness into one's daily life will make fitness testing easier. This lifestyle should include a minimum of 30 minutes of vigorous cardiovascular exercise at least three days a week. A fitness regimen should also include jogging. These runs should be anywhere from 30-60 minutes at a conversational pace. A conversational pace means that the individual should be able to carry out a conversation while conducting the physical activity. In July 2010, the Air Force implemented many changes to the fitness assessment by adding minimum requirements to each component and increasing tests to twice yearly, except for individuals who score a 90 or above. The new minimums are intended to encourage Airmen to adopt a year-round active lifestyle. The introduction of the minimums for each component resulted in Airmen concentrating on attaining the minimums. But it should be about more than just meeting the minimums. We must still try to go above and beyond. About a year ago, I was discussing the minimum component requirements as I was leading a squadron physical training session. I was advising the squadron to know their minimums in order to be successful on their fitness tests. I was stopped by an extremely fit Senior Airman that suggested: "shouldn't we be focusing on the maximums?" I wasn't expecting that statement but it made a valid suggestion. Life isn't about skating by with the minimum required. It's about maximizing your opportunities and maximizing your potential. Making fitness testing easy is simple. I encourage all Airmen to incorporate a physical training plan to their daily routines. The benefits of the active lifestyle are many. The demands associated with our choice of profession can call for each individual to occasionally step out of their comfort zone. Choose to make it easy!