Situational Awareness

As firefighters, we face numerous visible and hidden threats both on our way to the fireground and after we arrive. It is important for us to develop our situational awareness skills to help us identify the hazards and minimize risks to ourselves and the public. Furthermore, maintaining situational awareness enhances decision-making under pressure and fosters more effective responses in various situations, such as fighting a fire, rescuing a victim, or driving to a fire scene.

The OODA Loop

The OODA Loop, created by Air Force fighter pilot and military strategist John Boyd, is an excellent decision-making framework that consists of four steps: Observe, Orient, Decide, and Act.

- Observe: This step focuses on what is commonly called situational awareness. It involves making and recording observations.

- Orient: Observations are placed in context to understand the overall situation.

- Decide: Take the results of the orientation and observation steps and formulate the optimal course of action.

- Act: Execute on your decision without delay

The OODA loop helps us remain calm and relaxed during stressful situations, reducing tension and stress and improving everyone's ability to perform their tasks. It is also very helpful for preventing tunnel vision, one of the most dangerous pitfalls on the foreground. Tunnel vision occurs when stress and nerves narrow our focus, causing us to concentrate only on what is immediately in front of us. This lack of peripheral awareness can be deadly.

It is important to develop the habit of instinctively using the OODA loop. Practice it around the firehouse and even at minor calls. As you develop your observation skills, learn to use more than your sight. Paying attention to sounds and smells can teach us crucial fire information.

A firefighter checks his surroundings while training with a firehose.

Communication

Another important situational tool is communication. It is critical that we maintain constant communication with our team on the fireground. We need to inform our commanders and officers of our planned actions. For instance, if a window needs to be broken for ventilation, we must communicate this so that team members below can be aware of any falling glass.

Situational awareness is critical for first responders.  We often must make quick decisions in high-pressure, high-stakes environments. By enhancing our situational awareness, we can make more informed decisions that help us stay alert and safe on the fireground.

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Howard A. Cohen was a volunteer firefighter for 20 years. He began his firefighting career as a chaplain and retired as the deputy chief. He is currently AFM’s online program content director. He frequently presents for the Wednesday Webinars and contributes to the AFM blog.

An Introduction to the Principles of Emergency First Aid for Firefighters

by Howard Cohen

Not all firefighters are emergency medical technicians or paramedics, but we often serve as the first responders at scenes requiring life-saving first aid. Therefore, it is vital for all firefighters to possess at least a basic understanding of first aid. This short article aims to outline foundational principles for addressing trauma in situations where immediate life-saving medical assistance is needed. This article should not be seen as comprehensive first aid training. Nevertheless, with the basic and limited information provided here, and without any formal training, you may still have the opportunity to save someone’s life.

Scene Survey: The First Task

Size up: Regardless of your level of technical first aid training or medical knowledge, your first task when responding to an incident involving injuries is to gather as much information as possible about the situation. This is achieved through a thorough size up. It is crucial to assess the risks and dangers before rushing in to provide aid. Ask yourself, “What is trying to kill or harm me?” Is it traffic, wildlife, fire, an unstable building, falling objects, or floodwaters? You do not want to become another casualty or cause further harm to the patient.

Number of patients: Once you’ve ensured the scene is safe and stable, it’s time to determine how many individuals are involved in the incident. It’s easy to focus on patients who are crying out in pain and overlook those who are unconscious or not visible. Additionally, it can be tempting to rush to assist a person whose injuries seem more life-threatening than they actually are, such as someone bleeding from a superficial head injury, while another individual nearby has stopped breathing.

Primary Survey:  The Second Task

The primary survey is an assessment of the three essential life-supporting functions: the respiratory, circulatory, and nervous systems, often called the ABCDs. Any problems related to these systems present an immediate risk to the patient's life and must be addressed without delay.   

ABCDs: Once the size-up is completed, the scene is safe (or as safe as you can make it), and you have a sense of the number of patients needing aid, initiate a primary survey of the patients by checking the status of the three conditions that represent an immediate threat to life.

Airway: Check to make sure that the mouth and airway are cleared and that air is actually going in and out.

Blood is circulating: Ensure that blood is not spilling out and that it is actively circulating.

Disabled: Check whether the spine is stable and the central nervous system is functioning normally. Due to the limited scope of this article, I will not discuss further injuries related to the head, neck, or spine.

Active Bleeding Control Instructor checks the pulse and applies bandages to a patient.

Basic Life Support (BLS)

Basic life support (BLS) is the immediate treatment of one of the three life-threatening emergencies found during your primary survey.  Its purpose is to provide temporary support to keep the patient alive while a secondary survey is conducted and/or until advanced treatment is available.

The simplest way to begin a primary survey is to ask the patient, “How are you?” If he answers, you know that his airway is not obstructed (A), his heart is beating (B & C), and his brain is functioning (D). If the patient does not respond or responds in an unusual way, you will need to look more closely.  

Airway:

Airway problems result from an obstruction to the pharynx or larynx, which can be complete or partial. A complete obstruction is rapidly fatal, but it can be effectively and dramatically treated by clearing the airway. There are various ways an airway can become obstructed, such as vomit, a foreign object, swelling caused by trauma, an irritant, or an allergic reaction. It is imperative that you clear the airway, but you must do so without causing any additional harm to the patient.

Breathing:

A person can have an open airway yet still experience difficulty breathing. This may result from an injury to the brain, spinal cord, or diaphragm. The method for assisting a patient with breathing when more advanced medical care is unavailable is known as positive pressure ventilation or artificial respiration (mouth-to-mouth). The inflation rate should be around 12 breaths per minute or one every 5 seconds, with each breath lasting about 1 to 1.5 seconds. Rapid breaths can push air into the stomach, potentially leading to vomiting.

Bleeding & Circulation:

Uninterrupted blood circulation is essential for survival. There are two primary types of disruptions to blood circulation that a first responder can address: cardiac arrest and bleeding. Cardiac arrest occurs when the heart stops beating. During your primary survey, if you discover that the patient has no pulse, it indicates that her heart has stopped beating, and she is in cardiac arrest. It's important to note that in adverse situations, or if the patient is in shock, finding a pulse can be challenging. The carotid pulse is the strongest and easiest to access; it is located on either side of the larynx in the neck. If there is no carotid pulse, the heart is not beating. CPR (cardiopulmonary resuscitation) is the only treatment for cardiac arrest. Even with hands-on training, it has limited potential to restore and sustain life.

The second type of disruption to circulation results from significant blood loss. Controlling blood loss is essential as part of BLS. Bleeding can be internal, which is often difficult to identify and stop, or external, though it may not always be obvious. Addressing internal bleeding goes beyond the scope of this article and the capabilities of most first responders in the field. External bleeding is managed by applying direct pressure to the bleeding site with your hand, ideally using a cloth or bandage. This application is not intended to absorb the blood; instead, it provides uniform pressure across the wound. Prepare to maintain direct pressure for ten minutes or more. If the bleeding does not stop, remove the bandage to locate the source of the blood and then reposition your hand.  

There is no easy rule for determining when bleeding is severe. A rule of thumb is that if it looks like a lot of blood, it probably is. However, severe bleeding can be missed if the patient is wearing a lot of clothing or the blood is absorbed into the ground around the patient.

Conclusion:

Firefighters practice safely transporting an injured person.

When developing first aid skills, like all skills a firefighter must master, training and practice are essential. Additionally, reading about the principles and theories that support these skills is important. However, there is no substitute for training and practice.

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For more information, visit the following references:

Africa Fire Mission Active Bleeding Control Resources

The Outward Bound Wilderness First-Aid Handbook; Jeff Isaac & Peter Goth.

The Field Guide of Wilderness & Rescue Medicine; Jim Morrissey & David Johnson.

Opening an Unconscious Patient’s Airway with a Manual Manipulation

Red Cross CPR

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Howard A. Cohen was a volunteer firefighter for 20 years. He began his firefighting career as a chaplain and retired as the deputy chief. He is currently AFM’s online program content director. He frequently presents for the Weekly Virtual Firefighter Trainings and contributes to the AFM blog.

Fireground Tactics

by F. R. Montes de Oca

Initial arrival at a fire often poses several simultaneous challenges for the officer to address rapidly. Utilizing the Rule of 3 can help the incident commander to develop a tactical posture. They are:

1.   What do I have?

2.   Where is it going?

3.   What do I need?

The first question (What do I have?) addresses:

The terrain of an incident location or layout of a building can impact the tactics you should use.

• What is the building used for?  Living? Storage? Manufacturing?

• Is it a single or multiple-family dwelling?

• Are there victims? If so, how many? Are they exiting on their own?

• What is the square footage and how many stories?

• Are additional occupants still in the structure who need help to exit?

Similar questions can be asked for a vehicle fire: size (single, multi-vehicle or public transit vehicle. Victims out or entrapped?

The second question (Where is it going?) forces you to think about the possibility of spread:

• Do I have exposures? Is high heat or high winds affecting fire spread?

• Can I ignore the exposures and focus on the primary body of fire?

• Will I need additional resources for fire progression AND exposures?

• Must I focus all resources to rescue occupants?

Focusing on egress pathways for building occupants is imperative. Often-times with limited resources tactics must be focused solely on rescuing or assisting occupants exit the structure.

The third question (What do I need?) is based on what is discovered or decided upon by answering the first two questions. What resources needed implies deciding whether hoselines are applied directly initially or are supply lines needed – or must victim rescue be my first tactic?  

The situation is often complicated by the fire rapidly spreading due to high winds or multiple victims needing rescue. When this occurs, tactics will change quickly from suppression to rescue.

While the tactics may address the initial and additional  challenges, it is important to remain cognizant of additional aspects to ensure an effective fireground operation:

Communications, which is the critical conduit of incident management. All on-scene and responding members must be apprised of the current situation and have a clear understanding of their assignments.

Rehabbing responders operating on scene is one of the most important actions the Incident Commander can ensure occurs. Ensuring that  members take a short break every 15 minutes or so will allow crew viability and increased scene effectiveness.

Incident Safety should be the overarching effort all scene commanders should undertake. Whether on scene at a structure fire, complex vehicular accident or hazardous materials incidents maintaining the safety and well-being of responders is imperative.

If formally assigned Safety Officers are not part of the department, it is advisable to appoint someone on scene whose only function is observing operations to ensure the safety and welfare of all firefighters. Whenever possible, the individual assigned the task should possess a mix of experience and formalized safety training.

At your next emergency incident pose the three questions to assist you in developing effective tactical decisions.

In closing, Incident command truisms that help officers maintain a sharper eye on effective tactical decision-making:

• When a tactic is not working, change the tactic.

• No matter how good your plan is, have a backup plan.

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Frank Montes de Oca served as a firefighter/paramedic for over 38 years attaining positions as Chief of EMS, Training Bureau Commander, and Chief of Department. He remains engaged in managing and developing firefighter safety programs and mentoring leaders.

Successes and Updates on AFM's Active Bleeding Control Program

Africa Fire Mission (AFM), in collaboration with its international research and implementation partners, received support from the Laerdal Foundation to launch Active Bleeding Control (ABC): A Pilot Life-Saving First Aid Program in Sub-Saharan Africa. The project aims to reduce death and disability from life-threatening bleeding in Sub-Saharan Africa through contextualized training for first responders and community members. This includes a focus on reducing deaths from life-threatening bleeding in high-risk road traffic accident corridors in Nairobi. This was the first year of a three-year grant and we were able to make significant progress with implementing a contextualized program for Sub-Saharan Africa.

Volunteers participating in ABC training.

Our goal for the training of trainers was to create a replication model for training. Since the end of March 2025, volunteer instructors have trained more than 790 individuals. The training has already been conducted across two countries (Kenya and Malawi) and eight cities/ counties (Figure 3). This training equips community members with critical skills to stop lifethreatening bleeding. Participants in the Active Bleeding Control trainings come from diverse backgrounds, including transit workers, workers in the hospitality industry, students, community health promoters, public health officers, teachers, church groups, museum staff, firefighters and EMTs. Interest in the program is growing, and replication of the training is gaining momentum as our instructors actively engage with their communities. We are now over halfway to our goal of training more than 1,000 individuals in life-saving active bleeding control techniques and are actively developing strategies to expand training access for transportation personnel.

These successes highlight the need for this program and the success of our replication modelfor training. Contextualizing the Active Bleeding Control (ABC) curriculum for the Sub-Saharan African context has proven essential to the program’s acceptance and effectiveness. Our focus groups highlighted that cultural norms in many communities discourage bystander involvement in emergencies, often due to fear of legal consequences, misunderstandings about disease transmission, or social taboos around touching blood or injured persons. In some cases, people are explicitly advised not to help, out of concern for personal liability orsuperstition. Additionally, limited awareness about basic first aid practices andmisconceptions about bleeding injuries can lead to harmful delays in care. By adapting training materials to reflect local language, beliefs, and lived experiences—and by incorporating trusted community voices—we are addressing these barriers and fostering anew culture of empowered, informed responders within the community.

Empowering trainers to volunteer their time to impact their communities has also proven tobe a successful model fostering increased buy-in as well as long-term commitment for sustainability and growth of the training program.

Interested in learning more? Read our full report below:

PFAS and Firefighters in Africa

by Mike Kull

Recently there has been discussion throughout the Fire Service about the presence of and exposure to PFAS for firefighters. PFAS (per- and poly-fluoroalkyl substances) are a man-made class of thousands of “forever chemicals” that do not break down in the environment, are highly mobile, and can accumulate in the body and cause disease.

Firefighters are exposed to these chemicals several ways:

• Smoke and Soot from Fires

• AFFF (Aqueous Film Forming Foam) Firefighting Foam

• Dust, Dirt and Debris around the Fire Station

• Firefighter Turnout Gear (PPE or Personal Protective Equipment)

There are many ways to try to reduce exposure to these hazardous chemicals. Firefighters should always wear a complete PPE ensemble (Tunic, trousers, boots, gloves, hood, helmet and BA) when exposed to smoke from fires containing any man-made products. This PPE should be properly cleaned after each exposure to smoke and soot. Care should be taken when removing this contaminated gear and firefighters should thoroughly clean and shower themselves after each incident involving smoke and soot. Fire Brigades should evaluate the type and use of AFFF foam. AFFF should not be used for training, exposure should be limited, and everything exposed should be flushed with clean water. Care should be taken while cleaning the Fire Station and equipment to limit exposure to dust and soot from fires.

These are all practices that have been implemented throughout the world to limit exposure to harmful chemicals. Another exposure comes from PPE itself. Research has shown that most firefighter PPE is treated with some of these “forever chemicals.” The equipment is treated with these chemicals to meet standards and requirements for the performance and manufacture of firefighting PPE.  These chemicals may be used to increase resistance to flames and provide waterproofing in the equipment. Firefighters can be exposed to these chemicals through absorption through the skin.

The exposure to these chemicals from firefighting PPE poses a special problem for many firefighters in Africa. In other parts of the world, Fire Brigades are changing policies and procedures and procuring alternate equipment to reduce this exposure. The equipment containing these chemicals is only being used for incidents involving fire. For many African firefighters, turnout gear is worn all the time. Many firefighters do not have uniforms, and the turnout gear is worn as if it were a uniform. Many firefighters don’t have access to alternate forms of PPE that do not contain these chemicals so wearing a different type of PPE is not an option.

Summary:  

• Firefighters need to be aware of the hazard of being exposed to PFAS.  

• Firefighters need to take steps to limit their exposure to these chemicals.  

• Firefighters need to find a balance between reducing exposure to hazards and appropriately serving their communities.  

• Firefighters should explore other options for identifying themselves with uniforms instead of PPE.  

• Firefighters should only wear turnout gear to achieve a specific purpose such as training, responding to emergencies and increasing community sensitization. 

• After wearing turnout gear, firefighters should maintain the highest levels of personal cleanliness and hygiene.

For more information, visit the following pages:

Additional information at these links:

https://www.iaff.org/pfas/ 

https://www.usfa.fema.gov/blog/results-of-2nd-nist-study-on-pfas-in-turnout-gear/ 

https://nvlpubs.nist.gov/nistpubs/TechnicalNotes/NIST.TN.2248.pdf 

https://nvlpubs.nist.gov/nistpubs/TechnicalNotes/NIST.TN.2260.pdf

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Mike began serving as a volunteer with AFM in 2021. After his first trip to Kenya, he committed himself to serving the firefighters in Africa and has been volunteering with AFM ever since, and now works as Programs Director. Mike has worked in all aspects of Public Safety since 1998. He served 17 years as Fire Chief in Valley Township, Pennsylvania and also as a Forest Fire Warden for the Commonwealth of Pennsylvania. He has a background in law enforcement, EMS and the fire service, as well as politics, having served as a local elected official. Mike has a BS in Administration of Justice from the Pennsylvania State University, where he met his wife Jody. They reside in Bellefonte, Pennsylvania with their son Gunther.

Safety Versus Security: Can We Have Both?

by Jerry Bennett

During our fire training and prevention trips, one cannot help but notice the heavy security gates and bars protecting homes and businesses across Africa. Physical security is a necessary part of life regardless of where you live and work. Most of the world has cities and neighborhoods with heavy security measures such as padlocks, deadbolts, and security bars on windows and doors to prevent theft and vandalism, for good reason. Thieves will break in and steal or cause harm. At the same time, as homeowners and firefighters, we know that locks and bars designed to protect us from wrongdoers on the outside may also prevent us from fleeing danger inside our homes, especially fire and smoke. So, we must consider both risks: keeping bad people out whilst being able to escape quickly during a fire or other emergency.

The last fatal fire I responded to before retiring was a twelve-year-old boy. While he was sleeping, a blanket came in contact with a space heater and started a fire in his home. His parents had left for work and locked the children inside using a double-cylinder deadbolt (which requires a key to enter or exit). Unable to escape without the key, the boy hid in a closet and died of smoke inhalation. While double-cylinder deadbolts are less common in American homes, most homes and dormitories I have visited in Africa require a key to exit from the inside when the door is locked, usually unlocking a padlock.

Firefighters train fighting fires with a large wall as an obstacle.

So what can be done? As household leaders, consider your escape plan for your own home. If all windows and doors have security bars, could a modification be made to allow the bars to swing out after unlocking a mechanism with a key? This could be especially important in a two-story home where everyone sleeps upstairs and a fire starts in the kitchen below, preventing exit through normal means. If your home has one or more gates locked with a key, who has access to the keys, and where are they kept? Each family must make these decisions intentionally considering the possibility of fire even when parents are away from home. Consider these issues for other homes and businesses when conducting safety evaluations. Raising these concerns with home and business owners may cause them to devise creative solutions to balance security and safety.

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Jerry Bennett is a retired District Fire Chief from Illinois. He joined the AFM team in 2021 and has participated in several Mission Trips. Today, he is a member of our Board of Directors and assists AFM in planning and training.

Advancements in Mombasa's Fire Department

by Ibrahim Basafar

My name is Ibrahim Basafar, and I serve as the County Chief Fire Officer for the Mombasa County Government. I am also a PhD finalist in Law Enforcement and Legal Justice Systems at Mount Kenya University.

I recall joining the fire department from the Inspectorate department when His Excellency Abdulswamad Shariff Nassir was elected as the Governor of Mombasa County.

During a visit to the main fire station in October 2022, I was quite surprised by the conditions. There was no dedicated CFO office, recreation center, or classroom. The dormitories were in poor condition, infested with bed bugs, and lacked basic amenities like paint or fans.

The station was operating with only one functional fire engine with an unstable and leaking tank. Additionally, there were broken and leaking fire water hoses, no FFF foam, no allocated fuel, and a lack of essential protective gear such as fire tunics and breathing apparatus. There was also no established curriculum, control room, OB facility, or operational system in place. Sadly, the station had become known as a place to transfer officers with disciplinary issues from other departments.

Governor Nassir and I agreed that the fire department had been neglected and needed a complete transformation into a model department for other county and national entities to learn from. Our initial focus was on enhancing the capacity and discipline of our officers. Following this, we successfully increased the annual budget allocation for the fire department.

Today, we have 102 fire officers who have received comprehensive training in firefighting techniques, OSHA standards, first aid, and water rescue, along with internal supervisory training. Mombasa now has an Emergency Operation Center, overseen by a Fire Officer, which manages county-wide disaster and emergency responses. We have five operational fire engines and one rescue truck equipped with all necessary tools, including extraction equipment for road traffic accidents. All dormitories have been renovated, and the three main stations in Likoni, Changamwe, and Mvita have been refurbished to meet a standard fire department aesthetic.

Currently, we have 60 new, UK-standard fire tunic suits acquired by the county (not donated), 54 self-contained breathing apparatuses, UK-standard fire water hoses with branch nozzles, and a storage of 10,000 liters of AFFF foam. Continuous daily classes are conducted in all three stations using a standardized fire curriculum. Furthermore, a new fire station in Kiembeni is nearing completion at 85% and is expected to be fully operational by June 2025.

We have also extended our training to other counties and institutions, including 60 officers from Kiambu County Fire, 40 from Nairobi, 98 from Tana River (including Chief Wako), 300 individuals from various universities and colleges, and 220 ongoing trainees at the Mombasa Inspectorate school. In 2024, we conducted 52 school inspections and training sessions, as well as 50 community awareness programs.

Presently, 50% of our officers are fully equipped with standard fire tunic suits, boots, helmets, self-contained breathing apparatuses, and working uniforms.

With the continued support of His Excellency Abdulswamad Shariff Nassir, we are optimistic about achieving 100% PPE for the remaining officers in the next financial year. We also aim to build an additional fire station in Nyali, initiate a kitchen welfare program for our firefighters, and implement promotions for the existing force.

It truly makes our day when our firefighters return home safely with a sense of accomplishment.

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Chief Fire Officer Ibrahim Basafar is Mombasa County Government’s Fire Chief. He is a PhD Finalist in Law Enforcement and Legal Justice Systems at Mount Kenya University. He is an experienced Fire Officer and safety expert.

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“It’s incredible to see the advocacy and advancement taking place in the fire service in Mombassa. Collaboration, relationships, advocacy, and tenacity have been required to improve Mombassa’s fire service. We hope that other fire services in Africa can learn from what Mombassa is doing!”

- Nancy Moore, Africa Fire Mission, Executive Director

The Value of a Quality Personal Protective Equipment Program

The Value of a Quality Personal Protective Equipment Program (PPE)

 Executive Summary
Over the past decade, Africa Fire Mission's engagement with Firefighters across Africa has underscored a critical need for a Personal Protective Equipment (PPE) program. This engagement reveals a troubling trend: Firefighters often use outdated, damaged, and non-compliant PPE. Examples include PPE failing to meet international standards (National Fire Protection Association (NFPA) or European Standards (EN)) exposing Firefighters to severe hazards due to equipment that is flammable and inadequate. The issue of Firefighters operating in inadequate PPE, from street clothes to substandard boots and gloves, highlights a gap in safety standards. This paper advocates for a comprehensive PPE program encompassing adherence to international standards, proper training, and stringent maintenance practices. Implementing such a program will enhance firefighter safety and also ensure operational effectiveness in the face of life-threatening situations. Key components of this program include choosing a recognized standard to follow, acquiring compliant PPE, conducting regular training on PPE use and maintenance, and establishing oversight and documentation systems to support ongoing PPE use, care, maintenance and replacement.

Firefighter Physical Fitness

by Howard Cohen

Firefighting is a dangerous and physically demanding job. Firefighters operate in harsh and challenging environments, use heavy, hard-to-handle tools, and wear many kilos of protective gear. We need to keep ourselves in great shape to do our jobs. This means we must care for ourselves through proper nutrition and hydration, physical exercise, and sufficient rest. This is what is minimally required to properly and safely perform our jobs.

If you stop and think about it, what is the one “tool” every firefighter uses at every call? It’s our body. We depend on our bodies for all aspects of firefighting. In this sense, firefighters are like elite athletes. While we may not have to jump, sprint, or throw a ball, we are often required to crawl, drag, or haul awkwardly shaped heavy objects in extreme heat conditions that greatly tax our cardiovascular systems. But there are important differences too. Elite athletes generally perform under optimal conditions. Firefighters respond to calls during the worst weather conditions. Elite athletes typically get a good night’s sleep before their big events. First responders are often woken up multiple times during the night. Elite athletes eat a well-balanced meal with regard to their upcoming sporting event. First responders' meals are often rushed, gobbled on the run, or interrupted by calls. However, the biggest difference is that it is all about winning or losing for elite athletes. What’s on the line for firefighters is often life or death; yours, your fellow firefighters, or a civilian’s.

The good news is that achieving a firefighter's operational level of physical fitness is not hard. However, it does require a commitment to exercise regularly. There are many great ways to hone your fitness level. If you can access YouTube, search for a type of workout that appeals to you. You will discover many free options to choose from.  Ideally, your workouts will include strength training with weights or whatever heavy objects you have available to you and cardiovascular exercises, such as lunges, jumping jacks, running, climbing stairs, or any activity that gets your heart rate up. You don’t need a specific or fancy program to get in good workouts. All you need is to make a personal commitment to move your body and get your heart pumping. Any well-rounded program will benefit you in all aspects of fitness.

A good workout routine for first responders ideally includes four types of exercises.

1) Active movement exercises

2) Strength building

3) HiiT: High Intensity Interval Training

4) Deadlifts

Active movement: Exercises such as Bear Crawls, Mountain Climbers, or Spider Lunges engage nearly every muscle group and build core and cardiovascular strength and agility. Their primary purpose is to improve mobility.

Strength Building (Dumbbells): If you have them, dumbbells are preferable to barbells for first responder strength training because they allow for a greater range of motion and enhance overall muscle stabilization and activation. Dumbbells also help identify and eliminate strength imbalances by forcing the limbs to work unilaterally. If one side is significantly weaker than the other, there's no way to compensate.  They are safer to use if you are working out alone. Finally, there is no limit to how you can use them in your workout.

HiiT: High-Intensity Interval Training: HiiT workouts consist of bursts of intense activity followed by short rest periods. They provide the most benefits in the least amount of time. The advantages of HiiT workouts include burning calories quickly, improving cardiovascular health, and enhancing metabolic function. Additionally, a HiiT workout increases muscle mass and effectively improves overall fitness levels.

Deadlifts: There is a tendency to think that deadlifts are just when you bend over and lift a heavy weight.  In fact, there are many variations of the deadlift. They include squats, lunges, single leg deadlifts, suitcase squats and farmer walks. All are excellent exercises for building stronger Legs, core grip, and lower back strength.

There are no downsides to exercising and being physically fit. Physical fitness has been shown to prevent or treat various chronic health conditions resulting from unhealthy lifestyles, and it even counters certain aspects of the aging process. Studies indicate that regular exercise strengthens the heart and, when combined with a healthy diet, can reduce the risk of cancer and enhance the immune system. Being physically fit also helps lower the risk of injuries that can hinder your ability to work. Sometimes, firefighters overlook that physical fitness involves more than just working out; it also requires taking care of your body through proper nutrition, staying hydrated, getting enough sleep, and avoiding or limiting harmful substances like alcohol, recreational drugs, or tobacco.

The biggest obstacle to sticking with a fitness plan is boredom. Therefore, it is important for you to find or create a routine that holds your interest. Mix it up too. Don’t do the same workout day after day. Work out with a friend or your other brigade crew members. Make it fun. To the extent your schedule permits, making your fitness program a fixed and regular part of your daily routine is also helpful. Some people like to get their workouts in early in the morning. This way, no matter how the rest of the day unfolds, it’s a good day because you got your workout in. Other people like to work out at the end of the day. This way, they figure they have something to look forward to no matter what kind of day they are having. I get my workout in every morning after having two cups of black tea and reading the headlines in the paper. After my workout, I’m ready for whatever is coming my way.

In conclusion, this article aims to inspire you to find and commit to a personal fitness program that excites and motivates you. Honor your body—after all, it is the home of your holy soul. Now get moving and get your heart pumping!

If you want to learn more about fitness training for first responders, I recommend this article. If you would like to learn more about cancer prevention for firefighters, read this recent AFM blog post.

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Howard A. Cohen was a volunteer firefighter for 20 years. He began his firefighting career as a chaplain and retired as the deputy chief. He is currently AFM’s online program content director. He frequently presents for the weekly virtual trainings and contributes to the AFM blog.

Cancer Prevention for Firefighters: A Vital Mission

Firefighters face unique and significant health risks due to their exposure to hazardous materials during their duties. Understanding these risks and implementing effective prevention strategies are crucial for promoting firefighter health and well-being.

Understanding Cancer Risks

Firefighters are regularly exposed to hazardous substances like benzene and formaldehyde, which can lead to serious health issues, including various cancers. The increased cancer risks make awareness and understanding essential for protecting firefighters' health.

Prevention Strategies

Employing effective prevention strategies can significantly reduce the cancer risks firefighters face during their careers. Key strategies include:

• Use of Personal Protective Equipment (PPE): Wearing appropriate PPE is essential for minimizing exposure to harmful substances during firefighting. Regular maintenance of PPE ensures its effectiveness and keeps firefighters safe from hazards.

• Health Monitoring Programs: Regular health screenings and monitoring programs can help detect early signs of cancer in firefighters, promoting timely intervention.

• Training in Hazard Awareness: Providing training on hazard awareness helps firefighters recognize and mitigate risks associated with harmful exposures.

Wellness Practices

Promoting wellness practices among firefighters can enhance their overall health and well-being, mitigating health risks. Key wellness practices include:

• Healthy Lifestyle Choices: Adopting a balanced diet, engaging in regular exercise, and getting adequate rest are essential for maintaining good health and a strong immune system.

• Stress Management Techniques: Incorporating stress management techniques like mindfulness and relaxation can greatly benefit firefighters' mental well-being.

• Regular Health Screenings: Early detection of potential health issues through regular screenings can significantly improve treatment outcomes.

No matter what your position in the emergency services is, it is important to keep your health in mind!

Conclusion

Firefighters face unique cancer risks due to exposure to hazardous materials. Awareness, effective prevention strategies, and wellness practices are key to reducing these risks and promoting firefighter health. By prioritizing these measures, we can ensure the safety and well-being of those who bravely protect our communities.

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James Nyadwe is a Water Survival/Safety Expert and Trainer, Open Water Scuba Diver, and a Fire Advocate. James is passionate about sharing knowledge on safety issues on land and water that impact first responders. Additionally, James has served as an instructor for AFM’s virtual firefighter training.