What it takes: Shift work and fatigue
Rotating shifts, overtime, court dates and late calls cut into sleep. Fatigue slows reaction time and judgment, and is linked to vehicle crashes and long-term heart and metabolic risks.
Police officer
Long shifts in a patrol car, heavy gear and moments of high stress.
Police work mixes long, sedentary hours in a vehicle with sudden bursts of intense physical and emotional demand. Shift work, heavy duty belts and repeated exposure to traumatic events wear on sleep, backs, hearts and mental health.
What it takes and what to do
What it takes: Stress and trauma exposure
Officers see violence, injury and death far more often than most people. Repeated exposure is linked to post-traumatic stress, depression and burnout, and stigma can make it hard to ask for help.
What to do about Stress and trauma exposure
Practice slow breathingDailyTake five minutes to breathe slowly and deeply, such as box breathing with a count of four for each step. Make time for peopleWeeklyReach out to friends, family or neighbors each week, and build in regular shared activities. Spend time outdoorsDailyGet 20 to 30 minutes in a park, yard or green space most days, walking or just sitting.What it takes: Low-back pain from the car and duty belt
Hours sitting in a patrol car seat while wearing a heavy duty belt and body armor load the lower back and hips. Sudden sprints or struggles after long sitting add strain.
What to do about Low-back pain from the car and duty belt
Set up your driving seatAs neededAdjust your seat before you drive so you can reach everything without straining your back, neck or arms. Stretch your hip flexorsDailyA kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off. Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready.What it takes: Heart health
Long sedentary stretches, shift work, stress and fast food add up to higher rates of high blood pressure and heart disease in law enforcement.
What to do about Heart health
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.What it takes: Hearing loss from firearms and sirens
Firearms training produces impulse noise loud enough to damage hearing in a single exposure, and sirens add to it. Hearing loss is permanent.
What to do about Hearing loss from firearms and sirens
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
Reach out to a doctor, peer support program or mental health professional if you have nightmares, flashbacks, feel numb or on edge, or are drinking more to cope; in a crisis call or text 988. See a doctor for chest pain, shortness of breath with exertion, back pain with leg numbness, or ringing in your ears.