Corporate Fitness and Active Aging

What if a single metric could help predict your risk of heart disease, diabetes, cancer, or even early death? Waist-to-hip ratio (WHR) can do exactly that! In a world focused on numbers on the scale or BMI metrics, simply comparing the circumference of your waist to your hips can provide insight into fat distribution within the body that weight and BMI cannot, a key factor in understanding overall health. Two people of the same height, weight, and body fat percentage may face disparate health risks due to fat distribution. WHR has become an essential and helpful tool in preventative medicine.

How does one measure WHR?

WHR is the circumference of the waist divided by the circumference of the hips. To measure the circumference of the waist, start by standing upright and exhale. Measure the circumference of the waist with a tape measure, placed above the belly button, at the smallest part of the waist. Measure hip circumference by positioning the measuring tape around the widest part of the hips. According to the World Health Organization (WHO), people may have abdominal obesity if their WHR is above 0.85 for women and 0.90 for men.

WHR allows for a clearer picture of fat distribution. Where the fat in your body is located could have a direct impact on your risk for specific health conditions. Too much fat around the waist, abdominal obesity, may be indicative of visceral fat, adipose tissue that surrounds the organs. This dangerous fat distribution can cause systemic inflammation, leading to higher cholesterol, blood pressure, blood glucose, and triglycerides, a type of fat in your blood, increasing the probability of developing cardiovascular disease, cancer, stroke, kidney disease, and type 2 diabetes. WHR is a superior determinant of these health risks than other metrics, including BMI, obstructive sleep apnea in males without obesity, and infertility in females.

How can we help maintain a proper WHR?

Setting realistic goals, portion control, balanced diet, getting enough sleep, and exercise are a great start. If your WHR is above the standards set by the WHO, consider speaking with a medical professional. Abdominal obesity could be a result of underlying health conditions such as thyroid disease, PCOS, Cushing’s Disease, stress, anxiety, or depression. Exercise can help manage the symptoms of these diseases. Try to achieve a minimum of 150 minutes of moderate intensity exercise each week.

While weight and BMI have long dominated health conversations, WHR allows for a clearer understanding of metabolic health and disease risk. WHR is not just about aesthetics but instead, preventative maintenance on our bodies. Understanding and monitoring your WHR are important steps in improving your overall health. With WHR, your shape tells an important story.

Why use a GPS on a road trip? Why follow the instructions when putting together a dresser? I know California is south-west, I’m sure I could get there eventually. I also know what a dresser looks like. This line of thinking gets us stuck in New Mexico with a dresser that’s wobbly and, strangely, has extra screws. Changing a habit is a lot like taking a trip or building a dresser; sure, maybe you’ll stumble into success. But wouldn’t you rather have a GPS or step-by-step instructions? It seems like that would make everything simpler. Goal setting is our step-by-step guide to making lasting changes.

Goal-setting’s impact has been defined in two ways; the first is the indirect thought-process view which states that “outcome, performance, and process goals influence behavior indirectly by affecting important psychological factors such as confidence and anxiety” (1). A study of swimmers found that those with high goal-setting ability exhibited higher confidence, less anxiety and improved performance compared to their peers with low goal-setting ability (2).

The second is the direct mechanistic view and this view “specifies that goals influence performance in one of four direct ways; goals direct attention to important elements of the skill being performed, goals mobilize performer efforts, goals prolong performer persistence, and goals foster the development of new learning strategies” (1,3). Let’s say an individual wants to lose 50 pounds in 1 year. That’s a very big goal and a very long time frame; so, for example, we would break it down to 1 pound per week. Making the goal more manageable “mobilizes effort” because the progress is much easier to see than it was prior. If the individual kept staring at 50 pounds every day, they could eventually get discouraged and their effort could diminish; comparatively, 1 pound a week doesn’t seem too bad. During this process they were also exercising for the first time and learning the skills that go along with that, skills that wouldn’t have been learned unless they set their original goal. Setting a good goal is just as important as acting on it. To set a good goal we need to go over what makes a good goal and the steps required to get there.

We define good goals with the acronym SMARTS. Specific, goals should indicate exactly what wants to be achieved; Measurable, goals need to be quantifiable to track progression; Action-oriented, goals should indicate specific actions to achieve the stated goal; Realistic, the has to be achievable in the first place, if we shoot to high we just get discouraged; Timely, goals shouldn’t continue indefinitely, they should have a set time-table; Self-determined, goals need to be set by, or with input from, the individual themself.

Let’s continue with our earlier example of losing 50 pounds in a year, or 1 pound a week. The goal meets all the criteria except “action-oriented”; to improve upon this goal we must come up with a plan of action to ensure we reach the goal. A plan of action for this goal might be as simple as walking for 30 minutes a day, 3 days a week. The action plan is part also gives us sub-goals to meet along the way.

Think of a long-term goal like a staircase, we start at the bottom and our goal – losing 50 pounds in a year – is at the top. We must approach our goal one step at a time, just as we would the stairs. So, we break the goal into smaller parts to make it more manageable, but in the earlier example we only talked about outcome goals – losing 1 pound a week – there are two other types of goals that are just as important, process and performance goals.

Process goals are important because they teach us to value the process, so we don’t get discouraged if we miss our outcome. In our example the individuals process goals would be to walk 3 days a week for 30 minutes (the action plan). Every week they walk 3 days a week is a victory and should be treated as such. Process goals, like all goals, are fluid and should be adjusted as we progress. Say, for example, walking 3 days a week is no longer challenging. At this point we should adjust our goal and make it more challenging – the best goals are moderately difficult - by adding strength sessions, increasing frequency (days being walked) or intensity (hills/stairs, jogging or time walked).

Performance goals are about competing against yourself. In this instance a performance goal might be to walk more miles than you did last month. Our individual walked 12 miles in August; so, their goal for September is to walk 14 miles. Similarly to process goals, performance goals give us something else to focus on to reduce any anxiety we may be feeling about our desired outcome. It goes back to mobilizing effort; sub-goals like these give us something to strive for day-to-day, week-to-week, and month-to-month. They help us focus on the habit we’re building regardless of the result.

Goal setting is a skill; it takes practice to set good goals and be able to follow through. It is a universal skill that can be applied to your career or personal life, we’ve just chosen to talk about it through the lens of exercise today. Hopefully, you’ll take the skills mentioned here to heart because, I’d hate for you to wind up in New Mexico with a wobbly dresser and some extra screws.

Sources:

1. Weinberg, Robert S., and Daniel Gould. Foundations of Sport and Exercise Psychology. Sixth ed., Human Kinetics, 2015.
2. Burton, D. (1989). Winning isn’t everything: Examining the impact of performance goals on collegiate swimmers’ cognitions and performance. The Sport Psychologist, 3, 105–132.
3. Locke, E.A., & Latham, G.P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705-717.

During long breaks like Thanksgiving, we adopt a different rhythm. We sleep in, move a little less, stop by the refrigerator a little more, and enjoy our unplanned days. That is normal and healthy. When the time comes to return to work and restart healthy routines, the change can feel rough. It is not about willpower—it is about habits. Once we have stepped away, our routines need time to rebuild.

Here is the good news: you do not need to do everything at once. Big goals can feel overwhelming, especially after a long weekend or traveling. Instead, focus on one small step at a time. Go for a short walk during your lunch break. Pack a healthy lunch instead of grabbing fast food. These small wins help you rebuild momentum and confidence. Over time, these small wins will add up to substantial changes.

Make things easier for yourself by setting up your environment for success. If you want to move more, keep a pair of walking shoes at your desk. If you are trying to drink more water, keep a reusable bottle next to your computer. If you want to bring healthy snacks, stock your desk drawer with nuts or fruit instead of chips. When your surroundings support your goals, good choices become automatic.

It is also helpful to reconnect with your “why.” Ask yourself: Why do I want to get back to my routine? You want to have more energy for your family after work. You feel sharper and less stressed when you eat well and stay active. Whatever your reason, keeping it in mind may help you push through those first few sluggish days.

Taking a break does not mean you have failed. Breaks are part of balance. What matters most is not how perfectly you restart, but that you do restart. Progress comes from showing up consistently, even in small ways. So today, take one small step that points you in the right direction. Go for that quick walk. Stretch between meetings. Choose water instead of soda. Getting back to it is not about being perfect… it is about progress. One step, one habit, one day at a time.

We all want to stay strong and active as we age, but real strength isn’t just about how much weight you can lift or how far you can walk—it’s about how you carry yourself. Good posture is like a superpower. It helps you move with confidence, reduces pain, and gives you more energy throughout the day. When we stand tall, everything from balance to breathing improves.

So before you push yourself with dumbbells or walk every hall of your community, start with the strength that comes from standing tall. Here are five simple ways to improve your posture and feel your best.

1. Stand Tall

The first step is self-awareness. Stand tall, take a deep breath, and imagine a string lifting the top of your head. Relax your shoulders down and back, tuck your chin gently, and feel your core engage. Using a mirror to check your posture throughout the day can help reinforce good habits.

2. Strengthen Your Core

Your core is like a natural back brace—it supports your spine and helps you stay upright. And core work is more than crunches. Try functional movements like seated marches, standing leg lifts, or Cat/Cow. Even simple balance exercises activate deep core muscles. A strong core means less back pain, better balance, and improved posture.

3. Improve Flexibility

If your shoulders round forward or your back feels tight, stretching is your best friend. Try opening up your chest by clasping your hands behind your back and gently lifting them away from your body. Tight chest, neck, and hip muscles are posture wreckers. Daily stretching helps release tension and supports better alignment.

4. Move Often

We weren’t designed to sit for hours a day. You don’t need a full workout to counteract sitting—just standing and moving every 30–60 minutes supports a healthy posture. Take a quick walk, roll your shoulders, or do a few core twists. Small, frequent movements help your spine reset and stay energized.

5. Practice Posture Daily

Posture improvement isn’t a one-and-done task; it takes consistency. Set reminders on your phone or place a “Stand Tall” sticky note on your mirror or fridge. Joining a weekly balance or fitness class can also help reinforce strong posture habits.

When you focus on posture, you’re not just standing taller—you’re moving stronger, feeling better, and living with more energy. So the next time you think about getting stronger, remember: it all starts with standing tall.

You are constantly burning calories from food and drink and turning them into energy for the countless tasks your cells complete every minute. One of the most interesting features of metabolism is something many people outside the medical and fitness fields have never heard of: set point theory.

Set point theory suggests that the human body maintains a predetermined range of body weight or fat mass through intricate physiological mechanisms. Rooted in the concept of homeostasis, it proposes that the body actively defends this “set point” much like a thermostat regulates temperature. First introduced in the 1950s and formalized through research in the 1980s and beyond, the theory helps explain why many individuals struggle to sustain weight loss long term. Evolutionarily, this defense system protected us from famine by conserving energy and promoting fat storage.

This feedback loop is regulated by the brain, hormones, and metabolic processes. The hypothalamus integrates signals from hormones such as leptin (which promotes satiety) and ghrelin (which stimulates hunger) to adjust energy balance. When body weight falls below the defended set point, the body slows metabolism and increases ghrelin release, pushing weight upward. When weight exceeds the set point, mechanisms such as increased diet-induced thermogenesis and reduced hunger cues help bring it back down. Unfortunately, our modern food environment and sedentary lifestyles can disrupt this system and gradually elevate the set point over time.

Evidence supporting set point theory comes from multiple human and animal studies. After significant weight loss—whether from bariatric surgery, weight-loss competitions, or very low-calorie diets—most individuals regain much of the lost weight within 2–5 years. Persistent metabolic slowing works to defend the original set point. Studies involving identical twins also suggest genetics play a major role, as twins show similar set points despite different upbringings. Animal research further reinforces these patterns, with rodents returning rapidly to pre-intervention weights once normal feeding resumes.

Still, the theory has detractors. Emerging research indicates that sustained lifestyle changes—consistent resistance training, regular cardiovascular exercise, and balanced nutrition—may gradually lower the body’s preferred weight range. These habits can alter hormonal sensitivity, improve metabolic function, and even influence the gut microbiome in ways that support a lower set point.

The metabolic set point theory carries important implications for weight management. It strongly discourages crash diets or rapid weight-loss fads and instead supports sustainable, gradual approaches that work with your body, not against it. Strength training, meeting cardiovascular or step goals, and maintaining a nutrient-dense diet remain the gold standards.

Recent medications such as GLP-1 agonists also show promise for shifting the set point downward, though more long-term research is needed to determine how durable these effects are. Current evidence suggests that when these drugs are discontinued, individuals regain about 60% of the lost weight within a year.

And perhaps most importantly—especially during the holiday season—this research reminds us that consistency leaves room for occasional indulgence. So go ahead and enjoy that extra serving of your favorite holiday dish, and yes… maybe even a second slice of pumpkin pie. Just remember to get back to your routine when you’re back in the fitness center!

The holidays are a time for joy, connection, and celebration — but they can also bring stress with travel, packed schedules, and disrupted routines. It’s easy for fitness habits to take a back seat during this busy season, but staying active doesn’t have to be complicated or time-consuming. Even small bursts of movement can make a big difference, helping you sleep better, reduce stress, and boost your energy.

How Much Activity Do You Really Need?

According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise each week. During the holidays, this could look like taking a brisk walk after meals, doing a short bodyweight circuit, or following a quick 10-minute yoga or core workout. The key is to keep movement simple and enjoyable. Find activities you love — join a group fitness class, head outdoors for some friendly competition, or put on your favorite holiday playlist and dance around the house. Exercise doesn’t have to feel like a chore, especially when you make it social and fun.

Plan Ahead for Success

With so many commitments during the holidays, time can slip away fast. Try blocking out small windows of time in your day for movement and treat these moments like important appointments. Using a day planner or phone reminder can help you stay consistent and accountable. Even if you’re traveling or away from the gym, you can still get a great full-body workout. Pack light equipment like resistance bands or use what’s around you — stairs, furniture, or even luggage can double as fitness tools. Every bit of movement adds up.

Why Staying Active Matters

Regular exercise does more than maintain your fitness level — it also reduces your risk of chronic diseases such as heart disease, stroke, and diabetes, while improving mood and overall well-being. You don’t have to hit a specific number every single day; what matters most is consistency over time. Make movement part of your holiday traditions by encouraging family or friends to join you for a walk, dance break, or quick bodyweight challenge. Stay hydrated, aim for seven to eight hours of sleep each night, and celebrate small wins that keep you feeling your best.

The holidays are about celebration, so bring that same spirit into your workouts. Stay active by being social, trying new activities, and incorporating daily movement challenges. With the right mindset and a little creativity, maintaining your fitness routine can feel just as rewarding as the festivities themselves.

We spend a large amount of our day sitting at our desks, meetings, or commuting, and it is easy for movement to take a backseat. What if walking could have a significant impact on how we feel and perform each day? Aiming for 10,000 steps a day is not just about fitness: it is about boosting energy, reducing stress, and improving focus throughout your day. By turning walking into a daily habit, you are not only supporting your physical health and longevity but also creating a clearer mind to show up at your best both inside and out.

For years, 10,000 steps a day has been the gold standard for daily activity and for good reason. Hitting this goal consistently offers meaningful rewards that go far beyond just movement. The most immediate benefit is a greater caloric burn. You can burn anywhere from 400-600 calories, dependent on body weight, walking speed, and terrain. That is before the additional calories you will burn throughout your day. Beyond calorie burn, walking 10,000 steps a day enhances your cardiovascular health, which becomes more important as you age to help reduce the risk of heart disease, heart attack, and stroke. Another key factor as we get older is the natural decline in metabolism. While the decrease is inevitable, consistent physical activity, especially hitting the 10,000-step goal consistently, can help slow the rate of decline and improve your body’s ability to convert food into energy. While on the topic of energy, walking regularly will improve your mental clarity and boost your mood, offering a daily dose of “feel good” and focus. Additionally, regular walking at this volume and intensity improves sleep quality, helping you fall asleep faster, stay asleep longer, and wake up more refreshed.

In addition to the immediate rewards as mentioned above, consistently walking 10,000 steps will play a huge role in long-term health and wellness. One of the most impactful being weight management. Walking at this volume will help maintain a healthy body weight through increased caloric expenditure and improved metabolism. This avenue of movement is a low-impact way to stay active without the intensity of high-impact workouts. Walking also plays a key role in supporting cardiovascular health by helping to lower blood pressure and improve circulation. Mentally, the act of walking can reduce anxiety, reduce symptoms of depression, and promote a sense of calm. These benefits are valuable in today’s fast-paced world, where stress and burnout are becoming the new normal. Furthermore, walking contributes to longevity by reducing chronic diseases and supporting overall health, improving quality of life.

Reaching 10,000 steps a day is easier said than done but here are four helpful tips:

• Break it up throughout your day: start with a morning walk, take movement breaks between meetings and tasks, and wind down with an evening stroll.
• Park farther from the entrance to the store or work.
• Take the stairs instead of the elevator.
• Make it social: invite a coworker for a walking meeting, join a walking group, or walk with your family to start or end your day. Setting clear, achievable goals is key.

Walking enhances functional fitness by improving balance, coordination, and joint mobility, which will help you stay independent and active. The immediate and long-term effects of this metric weighed against the low risks make it simple: choose movement, prioritize your health, and commit to yourself. Lace up your shoes, take the long way, and embrace the journey. The path to better health happens one step at a time.

The holidays should be a season filled with joy, but they can also bring stress and emotional overwhelm from busy schedules, family dynamics, and heightened expectations. Staying emotionally balanced during this time is essential for preserving your mental well-being.

Mindfulness can be a powerful tool for managing holiday stress. By staying present in the moment, you can ease anxiety and negative emotions. Even dedicating just 5–10 minutes a day to mindful breathing, meditation, or simply noticing your surroundings can help you feel more grounded and at peace. This mindset can also help when family gatherings bring the pressure to host or create the “perfect” holiday. Unrealistic expectations often lead to frustration or disappointment, so try embracing imperfection—focus on meaningful connections and remind yourself that shared moments matter far more than flawless details.

Physical activity and rest play important roles in emotional balance. Exercise not only benefits your body but also boosts endorphins—the brain’s “happy chemicals”—which can reduce symptoms of anxiety and depression (Rebar et al., 2015). Whether it’s a brisk walk, a workout, or playing a sport with loved ones, movement can help lift your mood. Likewise, getting enough sleep is crucial. A lack of rest can increase stress, irritability, and cognitive fatigue. According to the National Sleep Foundation (2020), maintaining a consistent sleep schedule and aiming for 7–9 hours each night supports both mental and physical well-being.

Practicing gratitude and managing your time can also reduce stress. Taking time to reflect on what you’re thankful for helps redirect focus away from worry and negativity. Try keeping a gratitude journal or sharing what you appreciate with family and friends during holiday gatherings. Meanwhile, avoid overcommitting yourself. The season can fill up quickly, and saying “yes” to everything can lead to burnout. Plan your schedule thoughtfully, prioritize what matters most, and leave room for rest, self-care, and flexibility.

Setting healthy boundaries and maintaining social connections are key to emotional wellness. With family obligations and social pressures at their peak, it’s important to communicate your limits to protect your mental health. Boundaries prevent burnout and help you stay centered. At the same time, positive social interactions can help counter stress. Research shows that strong relationships support mental health and resilience (Holt-Lunstad et al., 2010). Make time to connect—whether in person, over the phone, or through virtual gatherings—and reach out for support if you start feeling isolated.

Finally, remember to treat yourself with compassion. Being kind to yourself, especially during stressful moments, fosters resilience and calm. As Kristin Neff’s research (2003) shows, self-compassion reduces anxiety and helps people cope more effectively. Treat yourself with the same understanding you’d offer someone you care about. It can also help to be mindful of your social media habits. The constant stream of curated holiday moments can trigger comparison and stress, so try limiting screen time and focusing more on real-world connections (Przybylski & Weinstein, 2017).

Staying emotionally balanced during the holidays takes awareness and intention. By managing expectations, prioritizing self-care, and nurturing your relationships, you can create a more peaceful, fulfilling, and joyful holiday season for yourself and those around you.

Arthritis is not a sign that you are aging; rather, it is a testament to the vibrant life you have led and all the incredible things your body has accomplished for you! Just imagine the tales your joints could share. Now, it is time to embrace a new narrative for this season of your life, embracing those little creaks. By making simple adjustments to your exercise and wellness regime, you can stay active, strong, mobile, and happy. Here is what you can do to keep your joints healthy as you age.  

Adjust your Workouts 

When choosing exercises, it is essential to consider activities that are gentle on the joints but still effective in building strength and flexibility. Here are five arthritis-friendly exercises:  

• Walking: A simple yet effective way to keep moving without putting too much strain on your joints. 

• Swimming: The buoyancy of water supports your body and reduces the impact on your joints while providing an excellent full-body workout. 

• Yoga and Tai Chi: These practices focus on gentle movements, balance, and flexibility, making them ideal for improving joint function and reducing stress. 

• Cycling: Whether stationary or on the road, cycling is a low-impact exercise that helps build muscle strength and improves cardiovascular health. 

Three Lifestyle Habits to Adopt 

• Staying well-hydrated ensures that joint cartilage remains lubricated, which minimizes friction. 

• Quality sleep allows your body to recover and rejuvenate. 

• Consuming nutrient-rich foods packed with minerals can help alleviate arthritis symptoms, such as flare-ups. 

Flare-ups may occur due to changes in temperature or barometric pressure, high-stress situations, alterations in medication, and even weight gain. Understanding what causes flareups can help you manage them better.  

Consider Supplements  

Research has shown that taking natural supplements can decrease your arthritis symptoms. According to the Harvard School of Medicine, supplements like Glucosamine, Boswellia, Turmeric and White Willow Bark have shown to have beneficial effects on joint pain. Like any medication, it is important to find out if there are any contraindication’s and consult with a trained professional researching any supplement, medication, or surgery alternatives.  

Movement is Medicine  

Remember, the key to managing arthritis through exercise is consistency. Even tiny amounts of daily activity can lead to significant improvements in joint health and overall quality of life. So, lace up those sneakers, take that first step, and embrace the benefits that movement can bring to your arthritis care plan.  

Sleep is one of the most powerful tools we have for staying healthy as we age. But for many of us, a good night’s sleep can be hard to come by. Changes in sleep patterns are a normal part of aging, but the good news is there are simple changes you can make to your routine to improve your sleep quality. Finding ways to move your body during the day is a great place to start. 

Why Movement Matters for Sleep 

When you engage in physical activity, your body uses energy and experiences a slight rise in core temperature. As you cool down afterward, your body signals that it’s time to rest — helping you fall asleep faster. Exercise also reduces stress hormones, improves mood, and helps regulate your circadian rhythm. This movement doesn’t need to be high-intensity — a little activity throughout the day can lead to deeper, more restorative sleep. 

The Best Types of Movement for Better Sleep 

• Walking: A simple, low impact walk outside, through hallways, or on a treadmill is a great option. 

• Stretching or Yoga: Gentle stretching can relieve muscle tension and help you relax. 

• Strength Training: Building strong muscles supports mobility and helps reduce those nighttime aches and pains that can keep you awake. 

• Group Fitness Classes: Exercising with friends keeps you motivated and helps you stay social. This can improve your mood and lower stress. 

Timing Your Exercise  

When planning your exercise, try to move your body earlier in the day or at least a few hours before bedtime. Evening exercise can still be beneficial but avoids very intense activity right before bed — it might leave you feeling too energized to fall asleep. For example – take a walk after dinner, stretch while talking on the phone, or do chair exercises while watching TV. 

Pair Movement with a Relaxing Evening Routine 

Once you’ve added movement to your day, set yourself up for a great night’s sleep by creating a calm environment before bed. Dim the lights, avoid screens for 30 minutes, and try a few minutes of deep breathing or gentle stretching to let your body know it’s time to wind down. 

A more restful night often starts with an active day. Find small ways to add movement into your routine. Start with something simple — whether it’s a short walk, some stretching, or a fun fitness class — and you’ll enjoy deeper, more restorative sleep and wake up ready to make the most of tomorrow.