5 in 2025: New Year’s Resolutions for Firefighters’ Health and Wellness
As firefighters, the new year is an ideal time to reflect, reset, and refocus on your health and wellness. The unique demands of the fire service require a blend of physical, mental, and emotional resilience. Remember, we must be brilliant at the basics and know how to do our job. However, we must also be aware of and take actions that ensure our health and wellness, which significantly contribute to our success on the fireground. By committing to the following resolutions, you can develop foundational habits that enhance your longevity, strengthen your effectiveness on the fireground, and improve your quality of life off the fireground, too.
1. Commit to Reducing Your Risk of Cancer
Cancer remains one of the leading causes of death among firefighters, making prevention an essential priority. This year, resolve to take actionable steps to protect yourself. Ensure you always wear your SCBA during overhaul to limit exposure to harmful substances and decontaminate your gear and skin immediately after fires. Wear SPF-protective clothing and protect yourself from the harmful effects of the sun. Also, commit to regular annual medical exams and cancer screenings as they are critical for early detection.
2. Prioritize Routine Physical Fitness for Optimal Heart Health
Cardiac events are another leading cause of firefighter line-of-duty deaths, underscoring the critical need to prioritize heart health. Fitness is not just about excelling in emergencies—it’s about maintaining the strength and endurance needed for a long and effective career. Make movement a daily priority by setting a goal to achieve at least 10,000 steps each day, ensuring you maintain a baseline level of activity. Functional fitness exercises such as bodyweight circuits or weighted carries can help replicate fireground demands and build operational strength. Recovery is equally important, so consider incorporating activities like yoga or swimming to improve flexibility and joint health. For those seeking guidance, the First Responder Center for Excellence offers a free online 40-day fitness class designed for recruits, but it is equally beneficial for anyone looking to improve their fitness starting point. Consistent movement and a structured approach to fitness are the keys to building resilience and preventing injuries.
3. Practice Mindfulness and Mental Health Care
Mental health is as critical as physical fitness in the fire service, and proactive care can significantly enhance your emotional well-being. Begin by dedicating five to 10 minutes daily to mindfulness practices, such as deep breathing or meditation, which help regulate stress. Keeping a journal is another valuable tool for processing thoughts and emotions after challenging shifts. Engaging in peer support programs or seeking professional counseling when needed can also provide much-needed perspective and support. Developing a routine of mindfulness and self-care strengthens your ability to navigate high-pressure, high-stress situations and contributes to overall mental resilience.
4. Establish and Maintain Healthy Routines
Routines are powerful tools for achieving long-term success. Commit to creating daily habits that support stability and productivity. Start with a consistent sleep schedule, even on days off, to optimize recovery and maintain energy levels. Set realistic and measurable fitness or health goals, such as improving your push-up count, achieving 10,000 steps a day, or increasing your water intake—and track your progress regularly. Adopt a heart-healthy diet focused on reducing sodium and saturated fats while increasing whole grains, lean proteins, and heart-friendly fats such as those found in fish, nuts, and avocados. Regular aerobic exercise, such as running, cycling, or brisk walking, strengthens your cardiovascular system and improves endurance on the fireground. Small, consistent actions add up over time, leading to substantial improvements in health, performance, and overall well-being.
5. Building Resilience
Resilience—the ability to bounce back from challenges—is a cornerstone of longevity in the fire service. Prioritize building resilience by embracing tactical napping during long shifts and practicing sleep banking to prepare for inevitable disruptions. Strengthen your social network by fostering meaningful connections with family, friends, and fellow firefighters, who can support you during difficult times, remember we are stronger together. Resilience isn’t just about surviving the tough days; it’s about thriving in the long run, both on and off the fireground.
Your health and wellness are among your most valuable assets as a firefighter and individual. By adopting these resolutions in 2025, you will invest in a stronger, healthier, and more resilient version of yourself.
Keep pushing, keep moving forward, and remember your future self will thank you for the small actions you take today.
Frank Leeb
Frank Leeb is the managing director of the First Responder Center for Excellence. He previously served as a deputy assistant chief in FDNY, retiring in June 2024 after more than 31 years. During his tenure with FDNY, Leeb held several senior staff positions, including chief of the fire academy, chief of training and chief of safety. He also has been a member of the East Farmingdale, NY, Volunteer Fire Department since 1983. Leeb holds a bachelor's degree in fire service administration from SUNY Empire State and a master’s degree in security studies from the Naval Postgraduate School, Center for Homeland Defense and Security. He served as an advisory panel member for UL's Fire Safety Research Institute's "Study of Coordinated Fire Attack Utilizing Acquired Structures" and was the keynote speaker for Firehouse Expo in 2022 and FireFusion 2024. Leeb is the author of "Cornerstones of Leadership: On and Off the Fireground." He was a presenter at the 2022 and 2023 U.S. Fire Administrator Summit on Fire Prevention and Control. Leeb can be contacted at [email protected].
