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 1. 
 2. Military Fitness


HERE’S THE SCIENCE BEHIND HUGGING YOUR WAY TO BETTER HEALTH, WELLNESS AND
PERFORMANCE



Command Chief Master Sgt. Ericka Kelly, Air Force Reserve Command, hugs Staff
Sgt. Courtnie Flippen, 413th Aeromedical Staging Squadron optometry technician,
July 14, 2018, at Robins Air Force Base, GA. (U.S. Air Force photo by Jamal D.
Sutter)
Military.com | By Stew Smith, CSCS®

As I’ve watched the Baltimore Orioles and their local Class AA minor league
team, the Bowie Baysox, this year, I’ve noticed that catcher Adley Rutschman is
a hugger. Rutschman was the top overall draft pick in 2019, and now he’s a
rising star through the minor and now major leagues. 

The player quickly advanced from AA in Bowie to his first big league game with
the Orioles in May. Ever since, the team has been on a tear, with winning months
in June, July and, so far, August. This record is significant because, before
this season, the last winning month for the Orioles was in 2017. 

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Science says the benefits of hugging can aid with our health, longevity and
performance. Hugging reduces anxiety, blood pressure and helps us to relax with
a clear focus on the present situation. Hugging even balances out stress
hormones. 

Why do hugs work this way?  According to UC Berkeley’s Greater Good Magazine,
“When someone hugs us, the stimulation of c-tactile afferents in our skin sends
signals, via the spinal cord, to the brain’s emotion processing networks. This
induces a cascade of neurochemical signals, which have proven health benefits.
Some of the neurochemicals include the hormone oxytocin, which plays an
important role in social bonding, slows down heart rate, and reduces stress and
anxiety levels. The release of endorphins in the brain’s reward pathways
supports the immediate feelings of pleasure and well-being derived from a hug or
caress.” 


EAT, SLEEP, BREATHE AND HUG

Our body has the amazing ability to reduce stress, improve well-being,
performance and energy simply by sleeping better, learning to breathe properly
and even hugging. These, along with proper nutrition, are natural
“performance-enhancing drugs” that allow many top performers of our day to
function at high levels. We can all use them to make our lives better as well.  

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A HUG COMMUNICATES, “I SUPPORT YOU.”

A hug says, “I have your back and you are not alone.” This is a big point to
make with people in your world, as it helps them with feelings of being alone
and isolated. Use hugs to tell your group that “we are a team, and you are
safe.” 


BOOST TO SELF-CONFIDENCE AND HAPPINESS

Hugs can add confidence in your abilities and to happiness in general. Hugging
your child, spouse or even a pet can turn the grieving process into recovery
from sadness. 


BETTER HEALTH THROUGH HUGS

White blood cells, the immune-boosting cells that keep illness at bay, are
increased through the power of a hug. 


RELAX WITH A HUG AND A DEEP BREATH

Add a deep inhale and exhale during a hug and feel the muscles relax and your
mood change within minutes. For a moment, the stress of tomorrow and the sad
news of yesterday can be reduced while you are placed in the present, where you
can function without living in the past nor be stressed about the future. 


GET THE HEART PUMPING

Hugging can increase circulation throughout the body and into achy muscles and
joints and may actually help in pain reduction. Yes, hugging can be good for
heart health. 


HORMONAL RESPONSE TO THE HUG

The hug releases oxytocin, serotonin and dopamine, all chemicals that help to
lower anxiety, stress and blood pressure. They also improve sleep, which is our
number one recovery tool. These hormones help us regulate and balance the stress
hormone cortisol and also help increase libido, lose weight, and feel relaxed
and needed. 

According to Medicinenet.com: “A 10-second hug helps the body fight infections,
eases depression, and lessens tiredness. A 20-second hug reduces the harmful
effects of stress, relieves blood pressure, and ensures a healthy heart.
Increasing the hug ratio results in reduced blood pressure, decreased cortisol,
improved healing, reduced cravings, and better immunity. Hugging a newborn child
increases the baby's weight and improves its overall development.” 

Could it be that this infectious rookie player is the reason for this sudden
improvement? Rutschman shows his team the benefits of the hug after each
well-executed play or a pitcher’s save at the end of the game. 

Regardless of the exact reasons why the Orioles are winning, this new addition
to the team has made them fun to watch again. The happiness, smiles and high
levels of performance coming sooner than expected is affecting his teammates and
fans alike. Thanks, Adley, for renewing my love of baseball and giving me good
reasons to interrupt my wife’s day with multiple hugs. Let’s Go, O’s!

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and
Conditioning Specialist (CSCS) with the National Strength and Conditioning
Association. Visit his Fitness eBook store if you're looking to start a workout
program to create a healthy lifestyle. Send your fitness questions to
stew@stewsmith.com.


WANT TO LEARN MORE ABOUT MILITARY LIFE?

Whether you're thinking of joining the military, looking for fitness and basic
training tips, or keeping up with military life and benefits, Military.com has
you covered. Subscribe to Military.com to have military news, updates and
resources delivered directly to your inbox.

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on the present situation. Hugging even...

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