Corporate Fitness and Active Aging

Functional Balance Exercises

GettyImages-73232038Most folks who have ever participated in balance training know that most exercises seem to involve only the legs. While it is important to focus on our lower extremities during our training, it is important to incorporate the use of our arms for more functional and effective training. Why? Because this will have more real-world applications! For example, practicing single leg stance is important for improving balance but most of us are not going to be in a situation where we must stand on one leg for an extended period of time. We will, however, be shifting our weight from one leg to another, swinging our arms like we do when walking, taking the stairs, dancing, or cleaning the house in real world daily activities.

So here we hope to provide you with a few balance exercises to consider for a more functional exercise for day-to-day fitness!

  • Weight shifts with rotation (golf)
    • Stand with feet shoulder width apart with right hand on a chair or balance bar.
    • Raise left hand overhead with slight bend in knees.
    • Slowly hinge at the hip and bend down, bringing your left hand to the right knee.
    • Slowly rise back up, raising left arm overhead, rotating your shoulder, head, and hips, pivoting the right foot. Most body weight should now be on your left leg. This movement should almost mimic a golf swing.
    • Repeat 10 times, and switch sides.
  • Step/lunge with rotation (walking)
    • Stand 6 inches or so away from a wall, facing the right.
    • Step forward with the left foot initiating a step or lunge.
    • Extend right arm forward, turn to the left, and touch the wall.
    • Rotate back to facing forward, stepping back to the starting position.
    • Repeat 10 times, and then switch sides.
  • Hip hinge with overhead reach (stocking shelves)
    • Stand behind a chair with feet slightly wider than hip width.
    • With slight bend in the knees, hinge at the hip forward until hands are at or just below knee level.
    • Stand back up slowly and bring hands to your chest.
    • Press both hands over head as if you were putting something up in a cabinet.
    • Bring hands back down and repeat.
      • Use a weight or a ball for a more realistic experience!
  • Single Arm Standing resistance band rows (walking the dog)
    • Attach a resistance band to an anchor point (balance bar or door handle)
    • Stand back to put tension on the band and set feet just wider than hip width.
    • Maintain posture keeping your shoulders down and elbows in as you row. Make sure to avoid trunk rotation.
    • Repeat 10 – 12 times and repeat on the other side.
  • Farmers carry (carrying groceries)
    • Grab 2 heavy dumbbells (heavier than what you would normally use for biceps curl).
    • Stand tall with good posture, shoulders back, core engaged, and a dumbbell in each hand.
    • Walk at a slow and controlled pace around a room or down a hall with a flat even floor, and nothing in the way.
    • Perform this exercise for laps or for time (20-30 seconds for beginners and up to 1 minute or more for advanced).

These are exercises that can be done with little access to fitness equipment, but we still recommend connecting with your fitness professional to make sure you are completing them safely. All these mentioned can be modified to fit your abilities and what is more important is that all these exercises can be translated into real life activities.

Keep in mind, this is all about “functional” balance. While not all exercises are labeled as functional, they are still beneficial. For example, leg presses are great for building strength in the lower body, but they do not address balance specifically. Knowing why certain exercises are functional is also a great way to keep your fitness routine engaging, because now you know why you are performing a certain movement, and how it will apply out outside of the gym!

Interested in learning more to help your residents stay fit with functional fitness? NIFS Fitness Management includes 1-1 services and group programming that can help make sure your residents fitness program keeps them engaged in the things they love to do! Contact us for consulting opportunities.

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Topics: exercise exercise at home balance functional movement exercise and aging

How to Build an at-Home Gym: What Is Essential Equipment?

509255562.jpgOpen 24 hours a day, no membership fees, and no commute; this is what you have to look forward to after you complete your at-home gym! This can be an exciting time, but also overwhelming if you don’t know where to get started on your quest to exercise at home.

Planning Your Equipment

If you build a home gym the right way, it should take a couple of years. You don’t want to build the picture-perfect gym with no money left in your pocket and lots of equipment acquiring dust. Make a plan to grow your gym as your workouts progress. You will commit to more complicated workouts, and will need heavier weights and more equipment to mix up your workouts. When you purchase a piece of equipment, you want to know you are going to use it and it is going to be part of your routine. When planning, think of the cost vs. benefit for each piece in your home gym.

If you are a runner and know you will complete most of your workouts in the winter months on the treadmill, you know the workouts you put in will outweigh the cost of the treadmill. You should splurge on this item and buy a state-of-the-art treadmill. If you are just getting into weightlifting, the benefit of an extravagant dumbbell set might not outweigh the cost. Think about what your workouts look like now, purchase that equipment, and build over the next few years.

If there are pieces of equipment that are more of a want than a need or you are working on a smaller budget, look into purchasing used equipment. Lots of websites sell gently used gym equipment. Ask your family, friends, and coworkers if they have equipment they don’t use or have suggestions on brands to purchase.

Home Gym Essentials

If you have no idea where to start, here is a list of a few essentials that are seen in most home fitness centers.

  • Adjustable bench: A sturdy, comfortable bench is vital to your workouts. An adjustable bench can be used in so many different ways.
  • Power rack: If you are looking to lift heavy and do it safely, this piece is a no-brainer. You will bench, squat, press, and deadlift using this machine.
  • Barbell and plates: These can be used for free-standing exercises or along with the power rack. Purchase the weights you know you will use and you can add to your collection over the years.
  • Adjustable dumbbells: They are an investment but will save you money and space in the long run.
  • Piece of cardio equipment: Pick a piece that you enjoy or is right for your budget. These pieces will be pricier, so choose one you know you and your family members will use.

After you have the essentials you can purchase some extra fun pieces of equipment that are typically lower cost. These may include jump ropes, resistance bands, stability balls, etc.

Planning the Space

You will also want to think about where you place your gym, what kind of flooring you use, paint color, windows, display case with awards, motivational quotes, posters, TV, etc. These are things that will be personal preference but are important and will make your gym unique. Include items that motivate you and fit your workout personality. You want your gym to be a place that you can escape to and feel motivated to work toward your goals!

 What is your favorite in home piece of equipment?  Comment below and share with us!

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Topics: exercise at home Fitness Center equipment weightlifting resistance winter

It's National Dog Day, Show Your Pet Some Healthy Love!

It’s National Dog Day!  There has been an outpouring of pet love on social media today.  Clearly people love their four legged friends.  Not only are dogs (and cats) wonderful companions, but owning a pet provides more than just sloppy kisses and mounds of fur.  It’s time to bring that relationship full circle and get active with your pet!  Here are just a few benefits of exercise in animals:Family_walk_ThinkstockPhotos-466988813

  • Helps reduce behavior problems such as chewing and excessive barking
  • Improves agility and keeps them limber
  • Reduces digestive problems
  • Improves sleep and decreases restlessness
  • Weight Management

Now that you see your pet’s health benefits from exercise just as your own.  Here are my top 5 things for you to consider and remember when you commit to get fit with your dog!

  1. Exercise Partner – Just like humans, dogs can also become obese.  Not only does walking your pet help to wear them out and burn off some energy, but it will help them maintain their weight as well as your own.  It might even end up that your dog pushes you more than you know.  Fido might keep you more accountable than your coworker does at your corporate fitness center.
  2. Establish a Smart Routine – Whatever type of activity you and your pet enjoy, fit it in at some point throughout the day. Start with short burst of exercise and work your way up.  Just as you should check with a physician prior to starting a workout regimen, your dog should have a check up to.  It’s important for you to know the needs of your dog. 
  3. Swimming – You may have felt a great workout from swimming, less impact on your joints and still gets your heart pumping.  The same goes for dogs.  Consider taking your dog for a swim, whether it’s to fetch a ball or just take a dip.  Larger dogs who may feel the impact of their weight will feel the same relief as you when they get in the water.
  4. Dog Park – Visit your local dog park and make some friends, both you and your pet.  Social wellness is just as important as your physical well-being.  We all know dogs need social interaction for behavior reasons, what about you?
  5. Hydrate – Water is just as important in animals as it is for you.  Make sure your pet is hydrated when increasing activity levels or when it’s hot outside.  What for signs of dehydration such as excessive panting, weakness, and confusion. 

Now get out and get moving after dinner and show your four legged pal some healthy love! 

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Topics: employee health benefits exercise at home healthy living

Free Workout Friday: Circuit Training for a Full Body Workout

c--users-kgootee-desktop-free-workout-friday-final-resized-600Circuit workouts are a great way to incorporate many exercises, using cardio, strength, or a combination of the two. Changing up stations throughout the workout will help increase your bouts of cardiovascular activity to increase your heart rate.  You can either choose to use time as an interval or a set number of repetitions. Don’t dilly dally and move quickly from one exercise to the next, only resting after each full round is complete.  Try for at least two rounds, if not three. 

 If you aren't much for timed workouts complete 10 reps at each stations and strive for three times around.

  • Bridge
  • Alternating lunge
  • Plank hop
  • Bicycle crunches
  • Pike
  • Superman
  • Fire hydrants
  • Leg raises

Check out this blog for another cardio circuit workout and subscribe to our blog below for more great content from NIFS Fitness Management.

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Topics: exercise at work exercise at home Free Workout Friday health and fitness

Corporate Fitness: Free Workout Friday - Progressive Overload

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As much as a proper warm up and cool down and flexibility, cardiovascular, and strength training are essential to an effective workout regimen, so are progressive overload and periodization. Progressive overload ensures that the program continues to challenge you over long periods of time in order to meet your specified goal. It is important to match any increase in training with an increase in rest and boost strength prior to increasing the overall load. Periodization refers to the planned variation of a program over time. You can’t expect to continue to get results if you do the same workout over and over again. It can be really easy to change up your workout. For example, refer to this previous blog. Repeat the same strength exercises but in a different order and add 3 more repetitions for each one. To mix up your cardio routine, choose a piece of cardio equipment you haven’t used in a while. If you’re cramped for time, don’t worry! A rowing machine is a great way to get a strength and cardio workout at the same time.

Check out this site for an overview of Progressive Overload Training. Every peak (shown with a downward pointing arrow) symbolizes a training session or a workout. Directly after each workout, performance drops while your body recovers. Once it has fully recovered, you are in your peak performance time. Follow this with another difficult training session; performance drops again while your body recovers. As you can see in the graph, your performance increases over time using Progression Overload Training.  Keep it up and join us next month for Free Workout Fridays!

Check out additional videos on our YouTube Channel.

Topics: exercise at home Free Workout Friday

NIFS Fitness Management: Free Workout Fridays Back in 2015

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It's 2015, a fresh start, a new you and what better way to start following our Free Workout Friday blog?  This year we have two new faces to keep you motivated and have scheduled out a year worth of workouts for our readers.  Let's start this first Friday off by meeting the faces behind our 2015 Free Workout Friday Blogs.

adamsMichelle Adams is a corporate fitness manager in Indianapolis.  She began working for NIFS in January 2013.  She really enjoys working in the corporate setting because she is able to get a good variety of being active with employees through teaching group fitness classes while also having the opportunity to design wellness and incentive programs.  Michelle encourages her members to take control of their own health and is very passionate about helping others with their health and wellness goals.  Michelle is currently certified through the American College of Sports Medicine as a Health Fitness Specialist, a group fitness instructor through the American Council on Exercise, and holds specialty certifications in TurboKick and PiYo.

Stephanie Hackett is a health fitness specialist at a corporate client hackettlocation in Indianapolis.  She began with NIFS fitness management shortly after completing her internship with NIFS,  Stephanie loves the variety that comes with the corporate fitness setting.  She is able to teach classes, personal train employees, and implement health promotion programs.  Her favorite part of the job is making those special connections with members to help engage them and keep them coming back.  Stephanie is currently certified through the American Council on Exercise as a personal trainer, and is GEAR Indoor Cycling certified through the Aerobics and Fitness Association of America.

Now that's you've met our staff behind FWF's, let's get started with Stephanie as she takes you through the components of a workout each week in January!

Dynamic Stretching and Warm Up

It is extremely important to give your body a proper warm up before starting a workout. For years, static stretching was the norm. Static stretching means holding a stretch in a challenging but comfortable position for generally 10 to 30 seconds at a time. Research has shown that dynamic stretching is better for you before a workout. Dynamic stretching uses controlled movements that bring muscles through their range of motion without exceeding it. It helps promote blood flow through the muscles and to prepare the body to exercise. Start your warm up with a handful of basic movements targeting the whole body. As you become more experienced, use compound movements to warm up.

Basic: (demonstration video)

  • Arm circles
  • Marching
  • Squats
  • Lunges (front and side)
  • Trunk rotation
  • Arm raises (front and side)

Compound: (demonstration video)

  • Walking lunge with trunk rotation
  • Inch worm
  • Knee hug lunge
  • Side lunge with rotator cuff activation
  • Ankle grab toe touch
  • Arm swings across the chest

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Topics: exercise at home Free Workout Friday

Corporate Wellness: Free Workout Friday - Band Workout with Partner

free workout fridayLooking for new things to do with your spouse/partner, teenage child, best friend, or even co-worker? A partner band workout is a great way to get some physical activity, work on team building skills, and have fun all in one! Partner band exercises require muscle control from both parties, so you have to pay close attention to the speed and location of your partner. This workout can be done anywhere; hotel room, on the beach, at home, in your office or conference room, in the garage/driveway, etc. All you need is a band to fit your resistance level.  So grab your partner and bands to try this workout!

  • Band rows
  • Chest press
  • One arm bicep curls
  • Tricep push backs
  • Core rotation
  • Lunges (alternating legs)
  • Outer thigh steps in combination with outer thigh tap outs

 

Only have the smaller round bands or have access to both types of bands? Try these other exercises you can do together.

  • Squat with outer thigh lifts
  • Lateral shoulder hold with outer thigh tap outs
  • Single leg squats with outer thigh tap outs
  • Push up arm tap outs
  • Glute lifts
  • Plank thigh tap outs
  • Lower back lifts

Remember to motivate your partner and hold each other accountable to do these exercises on a regular basis!

 

Topics: exercise at home Free Workout Friday fitness success Fitness Center exercies at your desk

Corporate Wellness: Free Workout Friday - Sprint Workout

free workout fridayI woke up one morning and my obliques were really sore and tender to the touch. I couldn’t figure it out because I hadn’t taught or taken a core class the day before at my corporate wellness site. Then it hit me that the only thing different I had done was sprints. I hadn’t done sprints since track practice, which was a long time ago, but I had no idea how much I use my core! I loved the feeling of my obliques being that sore, so I decided to start incorporating more sprints into my workouts.

Don’t consider yourself a sprinter? That’s ok, I’m not either! Athletes may laugh at my speed but for me it’s a “sprint”. I push myself to run as fast as I can for short periods of time. First, let’s talk about form. Use your arms and core to help pick up the speed. Control your arms and keep them tucked close to your body, elbows at 90 degree angles. Keep your toes straight and lift your knees. Be sure to keep your head/eyes up and slightly lean your upper body forward. The faster you pump your arms, the faster your legs will go! Add some variety to your life and try this sprint workout. 

  • Warm up with a slow jog for 3-5 minutes
  • Pick it up for a faster run (75%) for 1 minute
  • Sprint (100%) for 45 seconds
  • Jog (60%) for 2 minutes
  • Sprint (100%) for 1 minute
  • Go back & forth with the jog for 2 minutes and sprint for 45 seconds or 1 minute at a time for 20-30 minutes.
  • You can also take breaks to add some pushups or planks in for 1 minute intervals.

This can be done anywhere….treadmill, in your neighborhood, on an actual track, or anywhere else that you have an open space and is a safe environment.

 

Topics: corporate wellness employee health exercise exercise at home Free Workout Friday

Fitness Benefits of Gardening and Lawn Work

senior gardeningGardening and lawn work are not only good for cultivating healthy and delicious food and beautiful landscaping, but they are great ways to stay active. Think about all the tools that are used for gardening and yard work: rakes, hoes, wheelbarrows, clippers, shovels, watering cans, and many more. The use of these tools requires the work of all major muscle groups, including your legs, arms, buttocks, stomach, neck, and back.

Treat Gardening Like a Workout

Like any workout, you should always begin with a warm-up. Start with light tasks and work your way up to the heavier, more strenuous activities. For example, start by walking around your lawn or garden, thinking about your plan of action for your project. This will give you a light warm-up, while stimulating your brain at the same time. Remember, make sure you are wearing the appropriate clothing, including a hat and sunscreen.

After the warm-up, begin to gather all of your tools from the shed. You can now start digging, setting plants, carrying water, weeding, pruning, and mowing. All of these activities will increase your heart rate and tone your body. Make sure to take frequent water breaks so that you will not become dehydrated. Once you are done with your beautiful masterpiece, don’t forget to cool down. Take a slow walk around your lawn or garden and admire the hard work you have done.

Gardening Workout Reminders

There are a few important points to remember before and during your workout.

  • If you are new to gardening or your body is not used to strenuous activities, you may need to break your workout into smaller sessions.
  • When you lift heavy objects, always lift with your legs. If you need assistance with heavy objects, ask for help.

If You Don't Have a Yard but Still Want to Garden or Be Outdoors

If you do not have a large landscaping or gardening area, you can pot flowers or different kinds of herbs and vegetables for your porch or deck. You will still be working your muscles by adding dirt to the pots, digging holes for the plants, and also from the upkeep of weeding and watering the plants regularly.

If gardening is not an interest to you and you would like to get exercise outside, try walking around your neighborhood with a group of friends to admire other landscaping and gardens. You could even take a trash bag and clean up your neighborhood. You will be exercising and helping the environment at the same time! There are many ways to stay active, so make being healthy, fun!

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Topics: walking active aging exercise at home senior fitness physical activity

How to Establish a Balance Training Regimen

balance trainingThe number-one challenge that the aging population faces is balance because the number-one concern is falling!

In order to maintain balance, you must balance your day to include balance exercises! A wise person once said, “Practicing balance doesn’t make perfect; practicing balance makes permanent!” Therefore, include specific balance exercise daily, incorporate them into your exercise routine, provide a variety of balance exercises, and do different ones daily to challenge your stability.

Start with the three goals of achieving better balance:

Goal 1: Establish a Routine.

What’s the first thing you do when you get up in the morning? You usually head to the bathroom, take a shower, brush your teeth, and so on. It’s a consistent routine. So is practicing balance! Find the time, whether it 's before or after exercising, after breakfast, or before bed. Schedule in a few balance exercises and make it part of your routine.

Goal 2: Think Before You Start.

Remember, all the exercises in the world will not do any good if you don’t follow these simple safety rules:

  • Wear proper shoes. Your ankles and feet need good support. No sandals or fancy shoes!
  • Utilize your strong muscles. Strengthen the muscles that support the body (especially the lower legs and ankles). So make sure your exercise routine includes strengthening these areas.
  • A mirror is helpful. Look at yourself when you attempt to balance, check your posture, and note what your limitations (such as knee replacements or back issues) permit.
  • Stand on good flooring. Do your exercises on stable and level ground. If one side is higher or more unsteady than the other, you will be the same.
  • Use stable support. Make sure that there is a stable chair or counter available. As you practice, you will need an occasional support when you feel unsteady. The main goal is to prevent falling.
  • Avoid fast movements and position changes. Slow down! Learn to turn and react with deliberate patience. Incorrect weight shifting is the number-one cause of falls. So when you go to move or turn, remember to be as cautious as possible. What’s the real hurry? Let your body catch up with your mind’s intent.

Goal 3: Practice Being Unsteady to Become Steadier.

Sounds silly, doesn’t it? Practicing exercises that force the body to feel unsteady actually helps the body become steadier. That being said, you should also continue to challenge the body. For example, if you’re capable of supporting yourself by raising both arms out and holding them for 10 seconds, next you can incorporate holding on with one hand and lifting one leg out to challenge yourself. Eventually and over time you can regain better balance.

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Topics: exercise exercise at home balance senior fitness fall prevention balance training