Your Body Almanac

Firefighter

Extreme heat, heavy gear, smoke, sleepless shifts and traumatic calls.

Firefighting puts enormous strain on the heart, lungs and body in short, unpredictable bursts. Heart attacks are a leading cause of on-duty firefighter deaths, smoke exposure is linked to higher cancer risk, and 24-hour shifts and traumatic calls take a toll on sleep and mental health.

01

Strain on the heart

Sudden, maximal effort in heavy gear and intense heat sends heart rate and blood pressure soaring. Sudden cardiac events are a leading cause of on-duty firefighter deaths. Fitness and knowing your heart risk factors matter.

SourcesAbout firefighter safety and health (NIOSH, CDC)Heart diseases (MedlinePlus)
Get 150 minutes of cardio a weekWeeklyAim for 150 minutes of moderate activity, or 75 of vigorous activity, spread across the week. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Check your blood pressureYearlyGet your blood pressure checked at least yearly from age 40, or sooner if you are at higher risk. Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health.
02

Smoke and cancer risk

Smoke and contaminated gear expose firefighters to chemicals that are linked to higher rates of several cancers. Cleaning gear and skin after fires and regular screening matter, and so does breathing protection. On the fireground, including overhaul, that means SCBA. An N95 or cartridge respirator does not protect against the carbon monoxide and other gases in fire smoke.

SourcesAbout firefighter safety and health (NIOSH, CDC)
Check your skin for changesAs neededLook over your whole body on a regular schedule for new spots or moles that change, itch or bleed. Get a yearly checkupYearlySee your primary care provider for preventive care, the screenings and vaccines you are due for, and questions about your health.
03

Heat stress

Turnout gear traps body heat, and firefighting is extremely hard work. Heat exhaustion and dehydration can build quickly, especially in summer or on long incidents.

SourcesHeat stress and workers (NIOSH, CDC)
Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day. Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.
04

Back and shoulder injuries

Carrying hoses, ladders and patients, often in awkward positions, makes sprains and strains the most common firefighter injuries.

SourcesSprains and strains (MedlinePlus)Low back pain (OrthoInfo, AAOS)
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready. Do dead bugsWeeklyA lying core exercise that trains your trunk to stay steady while your arms and legs move.
05

Broken sleep and traumatic calls

Overnight calls fragment sleep, and repeated exposure to serious injury and death is linked to post-traumatic stress and depression in first responders.

SourcesPost-traumatic stress disorder (NIH National Institute of Mental Health)Sleep deprivation and deficiency (NIH National Heart, Lung, and Blood Institute)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step.
06

Hearing loss

Sirens, air horns, pumps and power tools add up to noise exposure that can damage hearing over a career.

SourcesAbout occupational hearing loss (NIOSH, CDC)
Protect your hearing from loud noiseAs neededWear earplugs or earmuffs around loud noise, turn the volume down and step away when you can. Get your hearing checkedYearlyAsk about a hearing test at your yearly checkup, especially if you work around noise or notice signs of hearing loss.

When to see a professional

Get emergency care for chest pain, pressure or unusual shortness of breath, during or after a call. Ask your doctor about cancer screening based on your firefighting history. Reach out to a peer support team or mental health professional for nightmares, flashbacks or drinking to cope; in a crisis call or text 988.