Why 10,000 steps a day?

10,000 steps per day has become a well-known exercise recommendation to achieve better health, but how important is it to aim for that many steps per day? Some people feel that in everyday life, 10k steps isn’t very attainable and while that may feel true, that is exactly why the bar is set so high. Older adults, along with most other age groups live a mostly sedentary lifestyle and walking is one of the simplest exercises that can be recommended for someone looking to get more movement in their day. So why 10,000 steps instead of 1,000 or 5,000? Basically, studies are showing us that the more movement we have, the more our risk for several health issues decreases. For example, this journal was published linking 10,000 steps per day to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. For a healthy, older adult, 7,000-10,000 steps are ideal. However, keep in mind that if you currently live with a disability or chronic illness, your step recommendation may be different. Talk to your doctor before starting an exercise plan and setting a step goal to make sure that is the right plan for you!  

Building up to 10,000 steps

 The great news is that some steps are better than no steps, but we should all certainly be aiming for more since the average American only gets about 3,000 steps per day! Maybe you are reading this blog because you have been given the goal of 10,000 steps per day, but you aren’t sure how to achieve it. So, let’s talk about it! First, it is probably a good idea to invest in a pedometer. These can be purchased online or in stores or can use your smartphone app (most have a built-in step counter!). Better yet, if you have access to fitness professionals, tap into their knowledge and set a plan.

Here is an example of how NIFS Fitness staff might encourage a member to build steps:

• First, find your baseline. Spend a few days tracking your steps to see what your average per day step count is. Do not try to get more steps on these days because that will skew your actual average.
• Second, focus on adding 250-500 steps each day or every other day so you can feel how your body responds.
• If 250 additional steps each day leaves you feeling sore and fatigued, do not add more steps for 2-3 days, but maintain that additional 250 instead.
• Once your soreness has subsided, add another 250 steps to your daily count.

 Creative ways to add steps:

• Are you a member of a fitness center? Take an extra lap around the track or add a 1–2-minute cool down to your treadmill work out.
• Carve out time daily to get outdoors to walk around the block or walk the park path. Invite a friend along.
• Consider setting an alarm to remind you to get up and get moving!
• Going shopping? Park your car a couple of spots further away to add steps (unless it is icy or raining- then you need to park closer!)
• Stuck at home? You can do seated steps! At every TV commercial, sit up straight in your chair and start marching those arms and legs!

Senior living communities with robust fitness centers offer residents a variety of fun and unique ways to stay active along with traditional fitness, like biking, swimming, and strength training so that walking doesn’t have to be the only option to stay active. It is good to become aware of the number of steps you take because it benefits your health and the simple act of being conscious toward your step count is a great start. Having a goal to achieve a certain number of steps each day can have lasting improvements in many aspects of your life and if you find exercises that are fun for you, you will notice that achieving your step goals will be easier. Additionally, the effects of goal setting and attaining those goals you established can improve self-confidence and motivation toward exercise. You can even challenge your friends, family, or peers to see who can reach the highest steps each day. Keeping exercise interesting, fun, and attainable is important to staying engaged and committed to improving your health.

What are some ways you have managed to be less sedentary and get in your steps most days of the week?

The NIFS staff often find that employees will take time away from their desk to exercise, enjoy conversation that isn't work related, or simply decompress. Our staff are great at putting the FUN into Fitness which often results in laughter during classes, conversations and that sense of community in our client's onsite fitness centers.

When it comes to health and medicine, most people think about doctors, pills, or exercise. But more evidence is suggesting that laughter can also be a part of one’s treatment and can actually improve one’s health both in the short and long-term.

According to the Mayo Clinic, when laughing there are not only emotional and mental benefits but also physical ones as well. When you laugh, your heart, lungs, and muscles get stimulated more, and in turn, more oxygen is delivered throughout your body. Laughing increases the secretion of endorphins that are released by your brain which makes you feel happy. It also aids in muscle relaxation.

There are also long-term benefits to laughter, too: Positive thoughts can release chemical messengers called neuropeptides that help fight stress and improve overall immunity. Laughter may ease pain by causing the body to produce its own natural painkillers and can also make it easier to cope with difficult situations. As a result, it can help lessen your stress, depression and anxiety and may make you feel happier. Socially, it also helps you connect with other people since people like to be around those who have a positive outlook. Making more connections with people can also improve your self-esteem.

Laughter and humor can also have the following effects on specific illnesses:

• Lowered risk of heart diseases
• Decreased risk of type 2 diabetes
• Increased pain tolerance
• Improved mood and self-esteem
• Reduced hyperinflation of the lungs in people with severe chronic obstructive pulmonary disease (COPD)
• Humor therapy (watching a 20-minute humorous movie) can lead to improved cognitive function, including learning ability, delayed recall, and visual recognition in a study that included 30 older adults.
• Comedy improv training can lead to subjective improvements in symptoms for people with Parkinsons disease.

With all of these benefits in mind, it’s a good reminder for us to have a good laugh every once in a while, and to have as positive an outlook as we can.

Training elements from boxing have become very popular in the active aging segment of the population so it stands to reason that it would be a great training element to include in a senior living fitness program. The benefits when done correctly are immense and include improved balance, cardiovascular fitness, strength, agility as well as hand-eye coordination which translate very well to the functional demands of advancing age. Training methods should concentrate on balance, safety, (lots of water breaks and watch for overexertion,) and most of all….fun! Incorporating boxing into existing group fitness classes or implementing a low impact cardio kickboxing class is a great way to jazz up your group fitness calendar for residents and it is particularly beneficial for residents with Parkinson’s Disease.

Boxing teaches a can-do spirit and instills a level of resiliency that can help those facing difficult tasks, including coming back from injury or sickness. Even though the sport of boxing is an individual one, the camaraderie and community associated with the training is ideal for building social ties and the sense of accomplishing something difficult as a group. The saying that “it’s not how many times you get knocked down but how often you get up!” is universally understood and applicable to almost everyone. Not sure how to get started? Check out the suggested progression below!

• Shadowboxing in the mirror is the best way to begin a workout as it encompasses all the techniques involved in boxing training and gives one instant feedback on how they are progressing. Teaching certain combinations like jab, cross, hook and so forth will also engage the memory and will be entertaining to the class or individual as they try to follow along. Shadowboxing is also great to do first as it is a nice low-impact workout. 30 seconds on with a 30 second break then repeat.
• Next, work on a strength element like static squats and wall push-ups to allow for a recovery of the cardiovascular system. 30 seconds for the static squat/ 30 second break and 30 seconds of wall push-ups followed by a 30 second break.
• Hand/Eye coordination is next and can be done on a speedbag, double-end bag or even playing catch with a pickleball. 30 seconds on, 30 second break.
• After that, working with a heavy bag will develop strength and balance. Hand wraps and appropriate gloves should always be used with this type of work. Those looking for a softer impact can barely ‘tap’ the bag and focus more on the cardio/balance aspects. 30 seconds on, 30 seconds break.
• Mitt work is probably the most fun part of the class or training session and a chance for the boxers to show their stuff. Form a circle or line and have the boxers step in and out for 3 to 5 punch combinations. Make sure everyone has gloves on for this exercise or they can shadowbox in your direction, and you can pretend to be an opponent while keeping safe distance.

Variations of this circuit can be repeated and or modified to allow for different abilities. Finish with 5 minutes of stretching and plenty of water. Have fun and go get ‘em champ!

Considering whether there is opportunity to kick your group fitness calendar up a notch to reach more residents? Read more here…

We have talked about the versatility of the NuStep recumbent trainer in senior living both for convenience in the fitness center layout and overall function for the population we serve in this environment. We have also provided great insight in programming a workout on the NuStep recumbent trainer and how you can creatively boost strength, endurance and aerobic function for users. That's why NuStep equipment has been a top choice for senior living communities for over 25 years. And that's why NIFS fitness pros look to NuStep.

Hear from the fitness pros at NIFS on why they love NuStep for their residents.

“We love working with the NuStep because it is an excellent option for all abilities and skill levels. The fact that it is a match for everyone, provides a safe and effective method of exercise makes it a go-to for building strength and endurance in the active aging population” – Josh, Phoenix, AZ

“No matter whether you have difficulties with your hips or joints, or have almost any other mobility difficulties, the NuStep can accommodate you. The adjustable resistance level gives all fitness levels a great workout. The hand grips and seat are adjustable to fit an incredible range of individuals in different height and weight ranges. NuStep will help to keep your muscles strong and improve blood circulation throughout your body.” – Kayla, Towson, MD

 “The NuStep is a great piece of exercise equipment when it comes to people with limited range of motion and lack of mobility. The upright posture accompanied with arm and leg movements at the right intensity can prove to be an effective cardiovascular exercise for anyone.” – Davion, Stone Mountain, GA

““I love the NuStep due to how beginner friendly it is for our residents of all ages and backgrounds. The NuStep considers all individuals with varying capabilities when being utilized.” – Michael, Terre Haute, IN

“NuStep is great because it’s easy to use and beginner friendly. Residents love using the NuStep to get their movement in, especially if the treadmill or bike is too difficult.” – Stephanie, Baltimore, MD

“I love the NuStep, because it is very user friendly! The residents are not intimidated by it, like they are with some other equipment. It’s super easy for them to adjust on their own, and they don’t have to press a lot of buttons to get it started.” – Michelle, Baltimore, MD

“Our residents love the NuStep.  It is the most popular piece of equipment in our Fitness Center.  As a fitness professional, I love the features that it offers.  The ability for people to exercise both the upper and lower body.  The ease of getting in and out, the adjustable swivel seat, the familiarity of the equipment as many people transition from rehab to general fitness.  The NuStep gives wonderful back support and is simply a terrific piece of cardiovascular equipment.  You can pump up the resistance and have a challenging workout too!” – Jane, Palm City, FL

“I love the NuStep because it is easily accessible, which is an important factor in a senior living setting. A wide variety of residents can operate the machine safely and get an effective workout as well.” – Adrian, Indianapolis, IN

It’s a no-brainer on why we chose NuStep for Pump it for Parkinson’s as we considered exercise options that would accommodate ranging abilities. This free event will provide education on the benefits of exercise for those living with Parkinson’s during Parkinson’s Awareness Month and communities can engage both their residents and employees together. Whether your participant is a newbie to exercise or very fit, the versality of the NuStep is sure to give them a great workout! We invite your senior living community to join us in this free program to help us achieve our goal of completing a million steps to honor the one million Americans living with Parkinson’s! One location will be the lucky winner of a free NuStep T6 Cross Trainer!

The prevalence of Parkinson’s Disease is on the rise. Previous numbers indicated that 60,000 Americans are diagnosed each year and new research from the Parkinson’s Foundation indicates a steep 50% increase with 90,000 Americans now diagnosed annually. For senior living providers if you aren’t seeing Parkinson’s amongst your resident population yet, it is on the horizon as diagnosis is directly associated with increased age. This may result in less than a dozen or so residents living with Parkinson’s in your community at a time, but if you consider how Parkinson’s may also be impacting spouses of those diagnosed, the impact is deep. In addition, there is a good chance you have employees and residents with loved ones impacted as Parkinson’s remains the second most common age-related neurological disorder behind Alzheimer’s Disease.

Much like Alzheimer’s, there is no cure, and the treatment path is to control symptoms. One of the best treatments to not only manage symptoms but also delay the onset is through exercise. In NIFS work supporting dozens of senior living communities across the US, I shared previously how we were receiving requests from our clients for quality exercise resources to support residents with Parkinson’s and NIFS development of our signature program Bold Moves.

As April is Parkinson’s Disease Awareness Month, many communities are looking for resources to provide Parkinson’s education to their residents and staff as well as options for quality fitness programs to cater to the unique training needs of residents with Parkinson’s. This is why we are pumped to host Pump it for Parkinson’s!

This event on Tuesday, April 11 will unite the senior living industry for a common cause. The National Institute for Fitness and Sport (NIFS) and our partners at NuStep, ICAA and Wellzesta are inviting communities to join us for this education-based fitness event. Pump it for Parkinson’s is a day-long NuStep-a-thon where we accumulate steps from senior living providers across the US with a goal of achieving 1 million steps to honor the 1 million Americans living with Parkinson’s. NIFS will be providing communities with a packet in the mail of promotional items as well as a digital resource library that can help them customize an event unique to the interests of their residents. With informative resources for your Parkinson’s Education Station, employees, residents and families can learn more about Parkinson’s, grab exercise resources and healthy recipes while also contributing steps on the NuStep!

Registration is free and a great way for a community to introduce wellness resources for Parkinson’s or celebrate the hard work of residents who are already fighting back against the disease! Take advantage of this opportunity to demonstrate your community’s commitment to being an industry leader in helping residents live well!

Every step counts and we would love for your community to join us and contribute to our goal of one million steps. Participating locations will have a chance to win a NuStep T6 Cross Trainer and will also receive a digital toolkit of Parkinson’s fitness resources including exercise videos, handouts and tips from NIFS registered dietitian. 

We work on a lot of build/design projects in retirement communities where the project is either new construction for a new community, or the plan is part of a repositioning that includes enhanced wellness spaces and services.  If you follow industry trends, you see it all the time in press releases, RSS feeds and other media avenues:  ground breakings for projects that include a state-of-the-art wellness wing, indoor/outdoor pool complex, etc.  Communities are  serious about folding resident wellness into their broader business strategy to remain viable in the market. Over my years at NIFS, I’ve had the pleasure of working on dozens of fitness center builds.  As you can imagine, I’ve learned quite a bit along the way. Below are our top five recommendations (in random order) on pitfalls to avoid during your design journey.

#5 – Don’t let your design team talk you out of consulting with an expert who is used to programming fitness spaces. 

NIFS Expertise Makes Our Approach Unique

We have designed dozens of client fitness centers to maximize function and flow in the space with diverse equipment options that meet the needs of active older adults. Check out our case study on how we took the guesswork and the legwork out of a large scale project for a client in Brentwood, Tennessee.

Find out more about NIFS consulting services by clicking below. We can help you bring the best programming, fitness center design and staffing to your community.

Regular physical activity is a major key when comes to living a healthy lifestyle and has many benefits. The biggest benefit is that physical activity helps improve your overall health overtime.

Regular physical activity can improve your heart health. The heart is to your body what an engine is to a car. Essentially, the heart makes the body go. Regular physical activity can improve the efficiency of the heart by lowering your blood pressure, reducing risk of a heart attack, and reduces risk of type 2 diabetes, heart disease, and some cancers. Regular physical activity can lead to increased bone, muscle, and joint strength which can lower risk of developing osteoporosis. 

Regular physical activity is not something that just helps your heart, bones, and muscle health. Regular exercise has shown to improve our daily moods and contributes to increased and sustained energy. Studies have shown regular physical activity helps you feel more relaxed and helps improve our sleep and sleeping patterns. Moving our bodies is also great for the mind, a number of studies have shown that regular physical activity can help depression by blocking negative thoughts, and changing levels of chemicals in the brain, such as stress hormones, endorphins and serotonin levels. Incorporating regular activity into your day can help keep your thinking, learning and judgement skills sharp as you age.

Regular physical activity is also known to play a critical role in weight management, whether that is maintaining weight or losing weight. The easiest way to start your regular physical activity is walking. Walking for 30 minutes, 5 days a week can go a long way. This type of regular physical activity can increase the chances of living longer. The risk of premature death for adults 60 years and younger starts to level off right at around 8,000 and 10,000 steps a day.

Regular physical activity is a main component to living a healthy and sustainable lifestyle. With regular physical activity you are not only going to increase your health but change your quality of life. How do you plan to increase your physical activity this week?

Want to get a full body workout without the aches and pains of traditional exercise? Aqua exercise could be perfect for you! This low impact exercise is for people of all ages and varying physical abilities. Aqua exercise is especially great for the active aging community. Common workouts performed on land such as walking, running, and weightlifting, are important for building strength and endurance, but these workouts can be strenuous on the joints, ligaments, and bones. There are many ways to exercise in the water and you can do it with or without any equipment. Moving under water is a full body exercise, working your muscles in every possible direction with decreased rick of injury due to less impact and strain. With the help of specially designed exercises, you can achieve a full body workout, activating every muscle group without dealing with stress and strain conventional exercises can cause you. Listed below are four reasons you should be exercising in the water!  

GRAVITY. The biggest difference between exercising in water versus land is the effect of gravity on your body. In our daily lives outside of water, we are constantly feeling the force of gravity at 100%. This force is most felt in the ankles, knees, hips, and back, especially during exercise. Submerging just hip deep into water will eliminate 50% of that force! If you go even deeper into water to perform your exercise, the amount of pressure on your body will continue to decrease. The water alleviates pressure off your bones, ligaments, and muscles. Because of the vast differences between land and water, exercising in a pool is perfect for individuals with chronic pain, arthritis, joint replacements, and even just general lack of strength.

HEALTH BENEFITS. It is important to always exercise according to your own physical abilities and limitations. Just like exercising on land, you can exercise in the water with the goal of elevating your heart rate and breathing for short bursts at a time. Studies have shown that older adults have seen improvements in body composition, explosive strength, functional fitness, and cognitive function after participating in several weeks of aqua aerobic exercise.

ADAPTABILITY. There are many ways you can cater your water workouts to best fit your goals and physical abilities. If you are not the best swimmer, you can purchase a floatation belt or vest which will help to make you feel more comfortable performing exercise in the water. If you want more traction in the water, you may want to consider wearing water shoes or athletic shoes into the pool. There is also equipment you can use to increase the resistance on your muscles and help to build even more strength. You can use water weights which are generally shaped like dumbbells that range in the level of buoyancy. A pool noodle is also a great tool to perform both upper and lower body movements. 

If you have never tried an aquatic workout, I challenge you to give it a chance! You can even perform the same exercises you typically do on land in the water and see the difference.

The NuStep is a great multifunctional piece of equipment. Did you know the NuStep can be used for more than just building endurance? You can build strength, cardio, AND endurance depending how you use it. This is what makes the NuStep such a versatile piece of equipment in a senior living fitness center and why NIFS has partnered with NuStep for Pump it for Parkinson’s on Tuesday, April 11! This one-day event invites senior living communities across the country to come together, learn how Parkinson’s Disease affects our friends and neighbors while raising awareness on the benefits of exercise for those fighting back against the disease! We’ll be utilizing, you guessed it, the NuStep! Participation is free and communities will have a chance to win a NuStep T6 Cross Trainer. We’d love to have your community help us meet our goal of 1 million steps to honor the 1 million people in the US with Parkinson’s Day! Visit our Pump it for Parkinson’s page to complete your community’s registration and receive free tools to help in your planning.

As for taking your residents’ workouts to the next level on the NuStep, check out these great coaching techniques!

Using the NuStep for Endurance: Besides just getting on and going, have a plan when trying to build endurance with the NuStep. To help build endurance, make sure the resistance of the machine is moderately set. About a 4-6 on your 1-10 RPE (rating of perceived exertion) scale. Make sure you are maintaining your steps per minute! To help improve your endurance over time, add one to two minutes to the duration of your exercise session every week. This can help you go for a longer amount of time without taking a break.

Using the NuStep for Strength: To build strength with the NuStep, try this simple workout. After a warmup of about five minutes, turn your resistance up to a challenging level, about a 7-9 on your RPE scale. Using only your arms (feet are resting off the peddles), row at a moderate to quick pace for two minutes. After the two minutes, switch to just using your legs (arms resting on the arm rests), also peddling at the same pace for two more minutes. After the two minutes are up and now using your full body, peddle for five minutes on the same resistance. Repeat the cycle for the duration of your workout. Building strength can help you maintain independence, increase bone health, and increase muscle mass.

Using the NuStep for Cardio: To increase your cardiovascular fitness, you can try interval or high intensity interval training (HIIT). This will help increase the functional ability of your heart and lungs. Make sure you warm up for at least five minutes at a low resistance. After your warm up, increase the resistance to a moderate-vigorous level, about a 7-9 on your RPE scale, and peddle quickly for 60 seconds maintaining your steps per minute. After the 60 seconds is over, lower your resistance to a 4-5 on your RPE scale and decrease your steps per minute for a 60 second recovery. Repeat for the duration of your workout. You can adjust the amount of time as necessary. 30 seconds on, 90 seconds off, and so forth.

Make sure you are finishing your workout with a cooldown and some light stretching. Also make sure you are using the NuStep with good posture and that the machine is adjusted correctly for you. Before starting a workout, consult your physician and exercise professional if certain types of exercise are right for you. The NuStep can be a great alternative to other equipment which may be confusing to use, difficult to get in and out of, or aggravates an ailment. Check out a variety of NuStep workouts by visiting their website!

Join us for our Pump It for Parkinson's Event and receive a free program guide and resources to host this event at your community, April 11! Click below for more information.