Exercises to Keep Police Officers Fit

August 8, 2012

As a police officer, keeping fit is a priority not only for your own safety and health, but also for the safety and protection of others that depend on you to be physically fit. You will encounter situations throughout your career as a police officer that will require you to defend yourself, run from or after things, climb obstacles or carry heavy items. By doing exercises to stay fit you will increase your ability to perform the required actions, thus helping keep yourself and others out of harms way.

Four exercises that police officers should include in their daily workout are squats, pushups, walking or running up inclines, and pull-ups.

1. Squats are one of the most basic fitness exercises, but they pack a lot of punch in a fitness program. Performing squats work your calves, hamstrings, quads and abs. Squats done with barbells or dumbbells will also help increase your strength.
2. Pushups are another basic fitness exercise that will help tone your arms and chest while building your strength. Pushups are a great upper-body workout, as they work your chest, shoulders, arms, back and abs. There are several versions of pushups, but instilling the standard version or the weaker version in your workout will help keep you fit. The standard pushup version is when you push up from your feet and the weaker version is when you push up from your knees. To get the most out of your workout, you should try the standard version as it increases the strengthening of your muscles.
3. Walking or running up inclines is the best cardio exercise for your overall fitness. Walking or running up inclines will not only keep your body fit, but it will keep your heart healthy as well. You should include walking or running up inclines in your fitness program at least 3 to 4 times a week for at least 20 to 30 minutes for the best results.
4. Pull-ups are one of the hardest exercises for those who lack upper body strength, which is why it is important for police officers to include them in their fitness program. By including 3 to 5 pull-ups in your daily fitness program, it will help strengthen your back and your arms, which will increase the strength in your upper body muscles. This upper body strength will ensure that you are able to lift your own weight with your arms or the weight of another needing assistance.