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FM 7-22 | Holistic Health and Fitness (H2F) Manual 2023

FM 7-22 Holistic Health and Fitness
FM 7-22 Holistic Health and Fitness

FM 7-22 “Holistic Health and Fitness” (H2F) is a comprehensive manual published by the US Army outlining its approach to physical readiness training and its emphasis on the importance of holistic health.

Holistic Health and Fitness, FM 7-22 manual, is more than just a training manual for the modern soldier.

It’s a comprehensive guide to holistic well-being, ensuring that the United States Army remains the world’s fittest and most prepared military force.

  • Whether you’re a recruit or a seasoned veteran, holistic health and fitness principles are invaluable in ensuring you’re battle-ready.

Holistic Approach to FM 7-22 

  • A holistic approach means addressing the complete well-being of soldiers, which covers their physical, emotional, mental, and social elements.
  • The FM 7-22, Holistic Health and Fitness (H2F) Manual, signifies the Army’s transition from mere physical training to a more integrated, holistic approach to the well-being of its soldiers.
  • H2F integrates physical fitness with mental toughness, sleep, nutrition, and other factors.

Critical components of FM 7-22 

The key elements of FM 7-22, Holistic Health and Fitness, include the following:

  • Physical Fitness: This entails building soldiers who can endure the physical demands of combat.
  • Mental Toughness: Soldiers should cultivate resilience, stress management, and a strong psychological foundation.
  • Nutrition: Helping soldiers fuel the body correctly for both training and recovery
  • Sleep: Recognizing the rejuvenating power of rest
  • Social and Emotional Well-Being: Ensuring soldiers have a balanced personal and social life

Army Physical Readiness Training (PRT)

FM 7-22 provides guidelines on Army PRT, detailing exercises, drills, and activities that help soldiers prepare for the physical demands of military duties. Some of the key components include:

  • Structured Routines: Covering strength, endurance, mobility, and flexibility
  • Standardized drills: ensuring consistent training across all Army units
  • Evolutionary Approach: Adapting training methods to the latest fitness research and findings

Table: Sample PRT Activities

Strength DrillsBuild muscle and power.
Endurance RunsIncrease cardiovascular fitness.
Mobility ExercisesEnhance flexibility and joint health

Power, endurance, toughness, and resilience

The FM 7-22 Holistic Health and Fitness Manual emphasizes the importance of a soldier’s mental health. This manual provides guidelines for soldiers to build mental toughness, manage stress, and develop coping mechanisms.

  • Stress management techniques, such as breathing exercises and visualization.
  • Coping mechanisms, which include strategies to handle personal and combat-related challenges,
  • Mental Training:  through workshops and programs designed to fortify the soldier’s mind

Nutrition, sleep, and recovery

FM 7-22 outlines guidelines on proper nutrition and the importance of quality sleep for recovery and optimal health. This includes:

  • Dietary recommendations for soldiers’ training and deployment needs
  • Importance of sleep, where soldiers establish routines and understand the recuperative power of rest.
  • Active Recovery: Oultine’s techniques for soldiers to recover after physical exercises, including stretching, foam rolling, and more

Injury Prevention and Rehabilitation

The FM 7-22 emphasizes the importance of proper training techniques, recovery, and rehabilitation, all of which help soldiers reduce training-related injuries. 

  • Correct Training Techniques: Soldiers should ensure exercises are done safely and effectively.
  • Rehabilitation protocols are essential for soldiers recovering from injuries.
  • Preventative Measures: Understanding the early signs of potential injuries and taking proactive steps

FM 7-22 Standardization

The Holistic Health and Fitness Manual standardizes training protocols across the Army. This ensures that all Army units adhere to proven, effective, and safe training standards.

  • Benchmarking: Establishing standards that soldiers must meet or exceed
  • Clear Guidelines: No Ambiguity in Training Methodologies
  • Continual Updates: Ensuring the manual remains relevant and updated

FM 7-22 Evolving Military Training

FM 7-22 represents the Army’s evolving approach to physical fitness. It helps the Army transition from only focusing on the physical demands of its soldiers to a more comprehensive, holistic approach to a soldier’s well-being.

  • Integration of new technologies such as wearables and virtual reality training
  • Feedback Mechanisms: Soldiers and trainers provide input to refine and improve the H2F system.
  • Research-Driven Updates: The latest in sports science and psychology is in training protocols.

Holistic Health and Fitness Approach

Physical fitness remains a critical component for the Army to prepare its soldiers to meet the demands of combat on the battlefield.

  • The United States Army recognizes that modern soldiers need more than physical prowess.
  • The Holistic Health and Fitness Manual is the Army’s answer to the multi-dimensional needs of today’s military personnel.

Important Resources

  • The most recent version of the Holistic Health and Fitness Manual available is dated October 2020
George N.