This summer, eight different NIFS fitness managers lead their residents through the Sit-to-Stand Challenge. Residents were asked to set a goal each day and complete a certain number of sit-to-stand exercises. They could group them all together or break them up throughout the day. The program was received with much enthusiasm as residents completed an average of 367 sit-to-stands per person during the month!

So, why build a program based all around one exercise? For one, it gives everyone an attainable goal. Someone might say no to something where they are asked to do 10 exercises at a time even if it’s just three days a week, but everyone has time to just do one exercise per day, right? But why the sit-to-stand? Check out these benefits:

Maintain Independence

The seemingly simple movement of getting up out of a chair is something many of us take for granted. Have you ever counted how many times you stand up throughout the day? My guess is that it’s a lot. Giving older adults the continued confidence that they can get out of a chair with no help is huge for maintaining independence and comfortable living.

Fall Prevention

When older adults are looking to maintain independence, their main concern is often fall prevention. Many times when people thing about fall prevention, they think of balance-specific exercises like a single-leg balance or a tandem walk. What’s sometimes missed is the strength and coordination aspect of balance training. The sit-to-stand is a great lower-body exercise because it incorporates most of the big muscle groups in the legs and hips. Strengthening those muscles helps maintain stability and therefore prevents falls.

“Prehab” and Injury Prevention

Another major benefit of strengthening leg muscles is the support those muscles then give to joints in the hips, knees, and ankles. If someone is thinking about a knee or hip replacement, one of the things that a surgeon might suggest is to do some “prehab” or basically to strengthen the area around the joint before surgery so that recover will be easier and rehab will be more familiar. Think of it as giving yourself a head start on recovery. Who doesn’t want that?

Just about every piece of feedback on the Sit-to-Stand Challenge sent by participants was about how much stronger they feel after just one month and about how they want to continue doing the sit-to-stands in their normal exercise routine.

Check out what our participants are saying about the impact this simple challenge had on their strength and their confidence:

“About one quarter of the way through the challenge, I found it so easy to get up out of a chair. I was amazed at how easy it was getting up. I will be keeping it up from now on, but with 8-10 per day rather than 40 per day. Good program!” –Virsile, Chelsea, MI

“LOVED the sit-to-stand challenge along with all the other motivational activities.” –Jennie, Palm City, FL

“Probably many of us hadn't realized how much more sitting we were doing during COVID quarantine. I can tell I am stronger all over, not just lower body, from the continuous reminders to stay active and fit.” -Nancy, Indianapolis, IN

If you could choose one exercise to focus on perfecting over the course of a month, what would it be?

We say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

• Name: Ashley Smith
• City, State: Indianapolis, IN
• Years with NIFS: 13 years
• Position: Coverage Supervisor and Account Manager
• What brought you to NIFS:
  I completed my internship in 2008 in the Fitness Center at NIFS headquarters in Indianapolis, IN. Being a college grad I quickly needed to find a job and one that I had just spent 4 years earning a degree in would be nice!! Corporate Fitness made sense and sounded fun. I applied for a coverage position and spent time floating around the Indianapolis sites NIFS managed which was cool, I also got to meet a TON of really cool people.
• What is the most impactful moment you have shared with a member: I think we all experience small and big wins while working with our members each day. It’s always great to see someone hit a goal, gain muscle, knock that PR out of the park or just make it through a tough workout! For me, the most impactful moments were spent creating relationships with members. When you listen to people you learn a lot about them and how to work with them in order to achieve things they didn’t know were possible.
• What separates a NIFS fitness pro from the rest: Our staff make it personal! They take the time to work with people 1-1 to customize workouts and plans to fit individual needs.
• What is your favorite thing about working at your client site: We have a great NIFS group at each site, I enjoy getting to chat with everyone each month and seeing staff help each other grow. In addition, we are lucky enough to be asked a couple times a year to help with big onsite events like judging a Bocce Ball Tournament and Run a 5K with the CEO. It’s nice because we all can get together for these events!
• What motivates you: Positivity and Albanese OR Haribo gummy candy… preferably bears, worms, things like this… but I don’t judge a gummy!
• What is your favorite hobby: It’s always changing but currently, I enjoy gardening, house planting, decorating for Halloween, arts and crafts with the kids, front yard baseball, hanging out with family and hiking, well in general just chillin’ in nature! 😊

Interested in learning more about our staffing services? Click below for what best fits your needs.

ACTIVE AGING   |   CORPORATE FITNESS

In this blog, we covered some of the basics of how exercise is vital to those living with Parkinson’s Disease (PD) in slowing the progression of the disease and managing symptoms. Now let’s chat about creating a Parkinson’s specific group fitness class for your members with PD. For me, group fitness is one of my favorite ways to exercise – something about the fun and engaging group atmosphere, accountability, motivation, and support from peers makes solo-exercise feel especially unappealing some days. Participating in group exercise can have huge benefits for your PD population too, but not just any group class is appropriate. Parkinson’s specific exercise classes can address common symptoms of PD including impaired balance and coordination, stiffness, freezing, poor posture, and limited flexibility/mobility which can in turn help to improve quality of life and help perform ADL’s more easily. Through a carefully developed exercise routine, individuals with PD may be able to slow the progression of the disease and improve their mobility and independence.

First, ensure that you (if you are the instructor), or your fitness staff have had adequate training and educational background on PD and are specialized in the training of individuals with PD to ensure classes are both safe and effective. You’ll want to encourage your members to check with their physician prior to starting a program and we recommend obtaining medical clearance as well.

While considering the unique training needs of members with PD, classes should be adapted to accommodate a variety of ability levels and include a variety of exercises which require both focus and effort. Each member should also be working at a moderate to vigorous intensity for the most effective workout. Utilize the RPE scale to ensure they are feeling somewhere between a 4-6 (moderate) or 7-8 (vigorous) out of 10. The components you want to include are aerobic, strength, balance, multitasking and flexibility for a complete workout. We recommend timing classes to be 50+ minutes in length so you have adequate time to warm up and training time inclusive of all components.

Structuring your classes: Start off with a warmup which includes raising the heart rate, warming up the body, stretching and flexibility exercises and of course some deep breathing. We want our PD members to really focus on deep breaths so they can relax and get a good stretch which in turn will combat muscle rigidity and assist in ADL’s.

Next, shift your focus to include aerobic training and strengthening exercises. Again, for aerobic exercise we want our participants to be working hard! This might be a time to consider adding in some dual tasks for cognition and coordination too! Dual tasks can be combined with any of the other training modalities so make sure to pepper those in often throughout your class. Try things like walking while counting backwards, catching a ball, standing on a foam pad while answering questions, or a variety of compound exercises. For this, just think “multitask” and have participants do two (or more!) things at once. For strengthening exercises, aim to hit the major muscle groups, but at the very least, you want to strongly address the muscles of the core, quads, glutes, back and triceps as they all lose strength and lead to poor postural changes.

Balance training is another essential training component in class as members with PD are two times more likely to fall when compared to those without PD due to slower reaction time, freezing, decline in mobility and balance, and lower body muscle weakness. You’ll definitely want to practice balance exercises and safe movement techniques in every exercise session!

Some other movements to add into your classes include boxing movements, yoga or tai chi practices, big movements, utilizing the voice loudly by counting or singing, and brain teasers or cognitive challenges. As always, end with adequate time to allow the body to cool down, stretch and some more deep breathing.

A few additional considerations as you develop your PD class include choreography and music! Studies have shown dancing and choreographed movements can help with balance, gait, confidence, movement initiation and QOL. Similarly, using music can reduce stress, improve breathing and voice quality, and make it FUN for you participants!

We say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

• Name: Joy Higbee
• City, State: Indianapolis, IN
• Years with NIFS: 9 years
• Position: Active Aging Program Manager
• What brought you to NIFS: In college, I took Intro to Gerontology as an elective my sophomore year and decided I liked it enough to minor in Gerontology. Once I graduated, I found that I really loved the older adult population and decided to move to Florida to get my Master’s Degree in Gerontology. When I moved back to Indiana, I honestly didn’t know what I was going to do with degrees and passion for fitness and older adults, but I found NIFS after a few months of looking for work and I haven’t looked back!
• What is the most impactful moment you have shared with a member: When I was an on-site fitness manager I worked about 20 minutes from where I grew up. As a result, over time I found out there were some distant connections between my family and some of the residents. One such connection was discovered when a resident’s niece came in to visit. They stopped by to say hi and we were all surprised to discover that I already knew her because she is my mom’s best friend. Small world! The impactful moment came when this particular resident passed away and we attended his funeral. He had come to the fitness center daily because that had been his routine since he was young. He didn’t need much guidance from me, but we talked every time he came to work out. At his funeral, I learned about what a difference our fitness program had made to him and how happy it made him to come visit every day. There are lots of stories of how someone lost weight or was able to walk further or other physical changes as a result of group fitness or exercise prescriptions, but it’s the ones where the fitness program made someone smile that have the biggest impact on me.
• What separates a NIFS fitness pro from the rest: The collective amount of practical experience we have on our team is incredible. Between the managers, assistant managers, health fitness specialists, and coverage staff our Active Aging team has seen it all! Together, there are literally decades of experience within our team. It’s so great to have a group of educated, talented people that you can reach out to when you come up against an obstacle.
• What is your favorite thing about working at your client site: In my current role, I love that I get to be creative when designing programs. It’s especially rewarding when feedback from the residents comes back around to me and I was able to help create something memorable, enjoyable, and educational for them.
• What motivates you: I like making a difference in people’s lives. I think too many health professions are focused solely on extending quantity of life and not quality of life. Here, we get to do both, but I think that the improved quality of life is what impacts residents the most.
• What is your favorite hobby: Probably backpacking and hiking with my family, but honestly anything outdoors is pretty appealing to me!
  

   

  Interested in learning more about our staffing services? Click below for what best fits your needs.

  ACTIVE AGING   |   CORPORATE FITNESS

Taking advantage of the benefits nature has to offer, I step outside and take a deep breath of fresh air to begin my walk. Big inhale… slow exhale, “ahhhhh…so relax…” sudden coughing interrupts… “hmm the air seems a little thick today. Not quite the relaxing deep breath I was hoping for,” I shrug it off and continue on my way. But should I simply just dismiss it? The answer is, I don’t know until I check the condition of the air quality.

Recently, here at the senior living community, we’ve started weekly walks through the beautiful campus while the weather is nice. A recent warning about air quality had me questioning why I wasn’t monitoring this regularly. If I’ve been shrugging this off, how many others are doing the same and endangering their health? So, I decided I wanted to feature the air quality condition for the community walks, but a little digging was required to get caught up to speed on the subject. Here are 4 basics to help us understand air quality.

Where can the current air quality level be found? Most weather apps will provide air quality status, including warnings. Alerts include a brief description of the condition, as well as populations who should be cautious and activities to be reconsidered. More in-depth information can be found on resources such as AirNow.gov and epa.gov. Here you can learn about everything from air quality basics to trends to global readings to activity guides.

What exactly does the Air Quality Index measure? The AQI measures 5 major air pollutants: ground level ozone, particle pollution (including PM₁₀ and PM_2.5), carbon monoxide, sulfur dioxide, and nitrogen dioxide. Healthy levels have been determined by US Environmental Protection Agency.

What is PM? PM stands for particulate matter in both solid and liquid forms. Some PM can be seen with the naked eye, like smoke, dust, and smog, while others require a microscope. Both forms are dangerous when inhaled. PM₁₀ substances are 10 micrometers or smaller in diameter. PM_2.5 are 2.5 micrometers and smaller. EPA puts it into perspective by comparing a human hair at 70 micrometers - that’s 30 times larger! When inhaled, these particles can stick deep into the lungs or even enter the blood stream, causing serious health concerns. PM originates from things like construction sites, fires, fields, power plants, and automobiles.

What AQI level is considered safe for outdoor activity? AQI rates air pollution levels on a scale from 0 – 500, associated with different colors to reflect if the conditions of the air are safe for everyone, some or no one. The basic AQI from Air Now defines the ratings as shown below:

• Green (0-50) means the air quality is good and pollution levels are not threatening.
• Yellow (51-100) means the condition of the air is moderate, but those who are unusually sensitive to air pollution could be at risk.
• Orange (101 – 150) means the air quality is unhealthy for sensitive groups, including those with heart disease and lung conditions. Activity should me limited for sensitive groups.
• Red (151 – 200) means the air quality is unhealthy, causing possible health effects for some of the general public and more serious effects to sensitive groups.
• Purple (201 – 300) means the air quality is very unhealthy and poses a health alert for everyone.
• Maroon (301 – 150) means the air quality is hazardous and initiates a health warning of emergency conditions in which everyone is more likely to be affected.

Next Step: minimizing air pollution! How are you intentional in improving the air quality?

We say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

• Name: Karen Kloss
• City, State: Hershey, PA
• Years with NIFS: 3 years
• Position: Health Fitness Specialist
• What brought you to NIFS: I was looking for another part-time job and I was brought on as part-time fitness center coverage.  I was in Corporate Fitness awhile ago and always enjoyed it.  Then a few months later a full-time position opened up and I decided to apply for it.
• What is the most impactful moment you have shared with a member: I can’t think of just one moment but there have a been a few members that never took group fitness classes and I was able to convince them to try the new Kickboxing class and ever since, it has been their favorite class.  Love seeing them learn the moves and get better each class. 
• What separates a NIFS fitness pro from the rest: We are professional, knowledgeable, and we care about our work and the members.  We motivate and develop relationships with the members.
• What is your favorite thing about working at your client site: My favorite thing at my site is instructing Group Fitness Classes.  The members here like the classes, they like to be pushed and they truly enjoy taking the classes.  And I can tell they appreciate me and the time I spend on preparing my classes.
• What motivates you: At home, seeing my kids grow up and becoming better versions of themselves.  At work, the members motivate me.  I love socializing with the members, getting to know them, and just having fun with them.
• What is your favorite hobby: Summertime – kayaking and stand up paddle boarding.  Winter - skiing.

Interested in learning more about our staffing services? Click below for what best fits your needs.

ACTIVE AGING   |   CORPORATE FITNESS

In the Active Aging community, group fitness is a large part of a resident’s daily life. Exercising solo and following a written workout plan doesn’t cut it for some residents. They need an extra motivational factor, such as being with a group and having someone instruct them step by step. Having friends around at all times is important to residents. It gives them a sense of security and accomplishment when they look in the mirror and see themselves exercising with close friends in the community.

Here are three ways to keep group fitness class fun and engaging enough for residents to return day after day.

Encourage New Participants

Retaining members in group fitness is simple, but trying to get new people interested is another trick. Establishing a rapport with residents before trying to suggest new things for them to try is a successful tactic. It shows them you care, and you’re not just trying to boost your numbers. Reach out to new residents and set up a tour. Set aside time for questions and concerns regarding the fitness center and how everything operates. Making them feel comfortable in the setting is vital.

Allow Time for Socialization

Class time is precious. Some days we are on a very tight schedule, but encouraging people to arrive to a class 5–10 minutes early can make a difference in the class flow. One way to start the class off on a positive note while allowing for some socialization is to greet all members at the door upon entering. It gives them a feeling of calmness and warmth knowing that their attendance is recognized and appreciated.

Another suggestion is to open the class with a question about a recent event that occurred within the community; for example, a community-wide meeting, a recent bus trip, or last night’s meal or party. (But be careful when asking about the food. That seems to be a hot topic at all communities.) This will allow for some interaction among residents and energize them before the class kicks off.

New residents often do not know many people when coming into a community. If a new resident comes to class, give them a warm welcome by introducing them to the group. Or, if that resident comes off as shy, quietly introduce them to their neighbor. It might turn into dinner plans for that evening!

Vary Exercises and Formats

Here are some ideas of ways to keep things fresh and challenging:

• Residents love structure and routine. Keep class schedule changes and time alterations to a minimum. Too much change ends up having a negative impact on the group fitness program.
• Many see the clock strike 10am and know there is a class going on. So, having a different type of class at 10am each day is a good way to give residents a variety of exercise.
• Keep a routine warm-up and stretch routine in each class. It allows for residents to settle in and limit confusion while getting adjusted.
• There are so many exercises and creative ways to cue an exercise, so use them to your advantage.
• A couple different variations or intensity modifications per class is a way to make sure each resident leaves the class feeling challenged. It is tough to find a happy medium between too challenging and too easy because most classes have people with a variety of skill sets in attendance even if the class is noted as “high level.”
• When providing a new exercise, speak slowly and clearly so that the residents can grasp what you are saying. Giving a brief explanation for the variation or how it will impact their strengths/weakness is also a good way to keep the residents engaged.
• Constantly teaching new information has been a successful tactic in keeping group fitness classes well attended at some communities.

As organizations are planning to reopen their offices in the weeks and months ahead, many questions are swirling around what the new office landscape will look like for both employers and employees. Some organizations are telling their employees if they can work from home full-time, they’d like for them to continue doing so permanently. Others can’t wait to return to normal office operations while also recognizing a hybrid telecommuting model will likely be the outcome.

Whatever that landscape looks like for employers upon reopening, one certainty that is clear is the need to provide flexible wellness program options to accommodate employees wherever they might be working. Last month, I shared some considerations on safety policies when reopening your fitness center. Now, check out these program and service considerations as you welcome back your employees with flexible options!

For your employees returning onsite:

• Membership Drives & Orientations: if you froze memberships to your onsite corporate fitness center over the past year, hosting a membership drive and general orientation appointments to tour the facility, receive instruction on the different makes/models of equipment, etc., can be a great starting point to help employees take that first step in getting acclimated. If you include payroll deductions for employees to use your space, consider a discount or waiving that fee for an introductory period to encourage as many people as possible to rejoin or join for the first time.
• Refresher Fitness Classes: you may have some employees who did not exercise as readily over the past year without access to the onsite amenities you provide. Consider offering low intensity “refresh” classes for employees who may feel like they can’t return to the more intense classes they once attended in fear of it being too difficult. For some individuals, the motto of “we are all in this together” also translates to getting back in shape together!

For your employees continuing to work remotely:

• Provide a Virtual Wellness Platform – much like your onsite fitness center is a hub for programs and services when employees are on campus, provide a web platform your employees can access when working from home or when traveling on business for resources to stay healthy and active. Being able to access virtual fitness classes, request a health coaching appointment, or check out the upcoming healthy living lecture makes it convenient for your employees to stay plugged into your wellness offerings wherever they may be located.
• Utilize a Virtual Meeting Service: whether you want to stream your onsite fitness classes to employees at home or provide virtual forums for your employees to meet with a health coach to discuss their lifestyle goals, utilizing platforms such as Zoom, Teams, etc., is a great means for your employees to connect face to face with your wellness staff and maintain that personal connection and support in their health journey. Check out our case study on reNew You, an engaging virtual wellness program that our members have raved about this year!

NIFS fitness management is proud to partner with organizations to help them develop a safe reopening strategy with the flexible offerings their employees need to be active. Whether you have an onsite fitness center, you are looking for a virtual wellness program model, or a hybrid of both, for your employees contact NIFS for a complimentary consultation.

We say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

• Name: Morgan Garrett
• City, State: Scottsdale, AZ
• Years with NIFS: 9 years
• Position: Senior Manager
• What brought you to NIFS: I was wanting a more consistent schedule and to work with a variety of clients.
• What is the most impactful moment you have shared with a member:  One of my clients let me know that what he looks forward to most now, is our sessions. He feels that they have improved his quality of life in the last few years and is so happy he started working out.
• What separates a NIFS fitness pro from the rest: The ability to adapt to situations and abilities of clients. To know what is going to work for each client and helping them to achieve their goals.
• What is your favorite thing about working at your client site: The atmosphere, positivity of each member. I also enjoy the direct management relations at my community.
• What motivates you: Making the fitness center fun and enjoyable for all levels of care.
• What is your favorite hobby: I enjoy golfing, hiking and traveling. I also love cooking on the grill and having friends over.

Interested in learning more about our staffing services? Click below for what best fits your needs.

ACTIVE AGING   |   CORPORATE FITNESS

We already know that exercise is a key contributor to a healthy lifestyle overall, but for those with Parkinson’s Disease (PD) this is no exception! In fact, exercise is extremely critical for people with PD, and research shows that participating in an exercise program can not only help to maintain balance and mobility, but can also slow the progression of the disease, and improve many of its symptoms! Establishing an exercise routine early on in diagnosis is key for PD management, but for any fitness level or disease stage, just getting up and moving is helpful.

Common symptoms of PD include tremors, rigidity, slowed movement, and balance and coordination impairment. Those symptoms coupled with the fatigue, muscle weakness and low power that people with PD frequently exhibit have the power to greatly affect day to day life, but they don’t have to.

It is recommended by The American College of Sports Medicine and The Parkinson’s Foundation that individuals with PD participate in 150 minutes of moderate-to-vigorous exercise per week. For the greatest benefit, exercise should be intentional, and you should look to include cardiovascular endurance, strength/resistance, balance, and flexibility exercises into a training program. Together, these modalities create a comprehensive fitness regimen and will help reduce the risk of falling and improve the ability to perform activities of daily life – like getting dressed, reaching for an object, or standing up from a chair.

Where to Start:

• Safety First! Always consult your doctor before starting an exercise program.
• Pick exercises that you will enjoy! It doesn’t matter how “great” your program is if you don’t plan to stick to it. The most important thing is to make sure you exercise regularly, so try to have a little fun while you’re at it!
• Consider joining a group exercise class! Joining in on Parkinson’s specific classes will offer you added motivation, support and socialization with others who also have PD. Additionally, you will receive instruction and any necessary modifications from trained experts.
• Exercise at an intensity that feels like a challenge.

Still unsure of how to start exercising with Parkinson’s Disease? Starting, or restarting, an exercise program alone can be intimidating, and with PD requiring some special considerations it can be even more difficult to truly know where to begin. There are numerous benefits associated with working with a qualified fitness professional – ideally a fitness professional who has an educational background and experience working with PD – that span far beyond added motivation and accountability. Working with an educated and credentialed professional is essential in properly progressing exercises, reducing risk of injury, and maximizing effectiveness for all individuals, but especially those with unique needs. Qualified professionals can not only advise you on where and how to start, but will also be able to progress you accordingly, and adapt your exercise program to meet your individual needs. They will be able check and correct your form, while also educating you on which muscles are being targeted, and why that is important in maintenance and slowing of your PD progression so that you can continue to perform daily tasks and activities.