Physical Fitness and the Ability to Survive – Part 2


Last time I talked a little about diet. As you can imagine it’s hard to cover such a complex topic in just a few short paragraphs, but it’s a good foundation to start with. As usual there was some good feedback from our readers with more sound advice.

That’s one of the nice things about writing for a blog like this; there’s always someone out there to chip in something I didn’t know. It’s a learning experience and I thank you all for reading and commenting.

Now, on to today’s post –


I’ve said this before, but allow me to reiterate for the folks who may have just started reading: being physically fit doesn’t necessarily mean you’re walking around with six pack abs and huge guns. It simply means that you can do various forms of work (exercise) at a high capacity for a sustained period of time.

As Chefbear alluded to in his comment on my last post about diet some people like strength training and others like aerobic activity and some people enjoy both. Personally, I’ve always been more into the strength training while understanding the need for aerobics. The reason I took up running lately is that Mrs Jarhead is a marathon runner and when you’re with someone who loves their sport as much as she does it’s almost impossible not to get involved somehow. So I started running again after many years of lifting weights and getting my aerobics through hiking.

Basic Exercises – The Daily Seven

Let’s say you don’t have a weight set or a gym membership, how are you going to work out?

Excellent question with a very simple answer: The Daily Seven.

The Daily Seven is a set of exercises that we used to do as PT (Physical Training) while I was in the Marine Corps. It’s actually kind of a catch-all phrase for seven different exercises you do before heading out on your run.

If you haven’t been exercising start out by doing fewer reps until you build up some tolerance, but you want to shoot for 25 to 50 reps of the following exercises:

Side Straddle Hops (Jumping jacks) – We usually did this as a total body warm up.

Cherry Pickers

Push Up


Bends and Thrusts

Mountain Climbers

High Knee Raise

Basic Crunch

Check out this video for a demonstration on how to  perform these exercises.

Here’s another version of the Daily Seven.  You’ll notice that the DI counts like this when counting reps, “One, two, three, one.  One, two, three, two.  One, two, three, three,” etc.  That simply doubles the amount of reps you do.  Sneaky eh?

After you do the daily seven it’s time for the aerobics.  In the service this was a minimum of a three mile run; however, if you have problems with knees or anything like that you might want to try biking, walking fast, swimming, whatever it is you enjoy and can do without injury.

This is a good starting point.  Once you feel you’ve mastered these you can increase the intensity by doing it faster or adding reps. 

Next:  Weight lifting and Crossfit

-Jarhead Survivor