Water bottle? Check. Running shoes? Check. Earbuds? Check. It's that time of year again; when the weather is beginning to warm up and people are following through on their New Year's resolutions of getting in shape.

Local gyms are crowded, and everyone seems to be more active than usual. While physical fitness tends to be an annual fad for the average person working out to get their "beach body," Sailors are preparing for their biannual physical fitness assessment. However, it shouldn't be a passing fad.

In spring and fall of each year, Sailors are assessed on their physical fitness through cardio-respiratory, muscular strength and endurance exercises. This usually consists of push-ups, sit-ups and running, swimming or biking.

It is important for Sailors to maintain their physical health throughout the year, and not just when PFA season is approaching.

"You should exercise on a regular basis," said Hospital Corpsman 2nd Class Jenilee Gardner, a member of Medical department aboard the aircraft carrier USS George Washington (CVN 73). "Not only does regular exercise lower your health risks, but it also keeps you feeling and looking young. It's good for your overall well-being."

Cryptologic Technician (Technical) Seaman Forest Lapp, exercises consistently six days a week. Despite a busy schedule, Cryptologic Technician (Collection) Seaman Apprentice Alissa Acosta tries to exercise at least five days a week. Some people may be wondering, how much exercise is too much, or if there is such a thing.

According to Gardner, it depends on the person.

"Thirty minutes of moderate physical activity is enough to prevent health issues," said Gardner. "If someone isn't active for at least 30 minutes a day, going out for an hour could be considered too much. Exercising at least four to five days a week is a good rule of thumb."

"If working out for five days, three days should be strength or resistance training and two days should be cardio," said Gardner. "The other two days in the week should be used to rest. A four-day workout schedule follows a similar structure with three days dedicated to strength training and one day dedicated to cardio."

Physical health isn't the only way to prepare for the PFA. Nutrition also plays a part in how well someone may perform on their assessment.

"Drink lots of water," said Gardner. "Drinking water keeps you hydrated and lowers the chances of cramps."

For some, exercising can be a daunting task, while others thoroughly enjoy it.

"I really enjoy working out," said Lapp. "I just try to do better each time I go to the gym."

Anyone looking for ways to make exercising a little more enjoyable may want to try Acosta's methods.

"I listen to good music, wear fun colors and look forward to the results," said Acosta.

Exercising with others is another way to spruce up an exercise regimen. Whether a person is like Lapp, who exercises with his wife, or like Acosta who prefers to exercise alone, the important thing is to find a routine that works.

George Washington Sailors are scheduled to participate in PFA cycle 17-1 from March 20 to April 7.

For more resources to improve in health and fitness, Sailors can contact their departmental or command fitness leaders. Also, Sailors in the Norfolk area can contact the Fleet and Family Support Center at 757-444-2102 to set up a meeting with a nutritionist or fitness expert.

For more information, visit www.navy.mil, www.facebook.com/usnavy, or www.twitter.com/usnavy.

For more news from USS George Washington (CVN 73), visit www.navy.mil/.