Corporate Fitness and Active Aging

COPD (Chronic Obstructive Pulmonary Disease) is a disease that makes it hard to breathe and, according to the National Heart, Lung, and Blood Institute (NHLBI), gets worse over time. COPD is also known as Chronic Bronchitis and Emphysema, a progressive disease that produces large amounts of mucus and causes shortness of breath. The disease is most commonly caused by cigarette smoking. However, according to the NHLBI, up to 25% of those with COPD never smoked. They also say that long term exposure to other lung irritants like air pollution, dusts, and chemical fumes may contribute to the severity of COPD.  Although it is progressive and undoubtedly affects one’s quality of life, there are effective ways to prevent or manage this disease. 

According to the Mayo Clinic, preventing COPD is simple, “The majority of cases are directly related to cigarette smoking, and the best way to prevent COPD is to never smoke or to stop smoking now.” Tobacco cessation is notoriously difficult, and the Mayo Clinic recommends a structured tobacco cessation program for best results. Furthermore, those individuals exposed to chemicals at work should discuss any health and safety concerns with their supervisors. 

Beyond this clear path of prevention lies a not-so-clear area, disease management and living an active lifestyle with COPD. For many patients, Pulmonary Rehabilitation is an important aspect of the treatment plan. This rehabilitation describes a program that can assist the patient with techniques to help them breathe easier, and exercise regiment, education about the condition and counseling. Exercise is a key element of this rehabilitation and management process. Some of the benefits of exercise for those with COPD are; improved circulation, increased energy levels, and more efficient oxygen consumption. Given the nature of COPD as a pulmonary disease, the most impactful form of exercise is aerobic. With that said, stretching and strength training are also important for a healthy, balanced kinetic system. Breathing patterns are important for all individuals, but they are vital for COPD patients.

Before starting an exercise program, individuals should consult with their primary healthcare provider. For individuals with COPD, a deeper conversation may be required. Patients should consider how often they should exercise, how long they should exercise, and what types of exercise they should perform. Patients should also review the timing of their medications with their physician before starting their exercise sessions. Through exercise, a better quality of life is possible for individuals living with COPD and that’s a breath of fresh air!

Do you get bored with the same workout and find yourself feeling unmotivated in the gym at times? Yeah, it happens to me too. Exercise boredom happens to all of us at some point. It’s easy to get stuck in a routine where you almost forget that you have done the same workout for months, maybe even years. That’s fine, but your muscles need variation to grow and become stronger. I like to call this action, “confusing the body,” by switching up your exercises you prevent the body from plateauing. Exercise is meant to be enjoyed, not dreaded so why not participate in something you like!  Here are some fun ideas to combat exercise boredom.        

Take a hike

I like to hit the trails when I’m feeling stressed. It’s nice outside, and it offers the chance to change up my workout scenery. Hiking is not only good for your body, but also your mental health. Many research studies show that hiking has a positive impact on decreasing the symptoms of stress and anxiety. Fresh air, a good cardiovascular workout (weight bearing exercise) and being surrounded by nature, what is there not to enjoy? Find a local park (or National Park) and appreciate the movement your body is capable of outdoors!

Superset your exercises

Moving quickly from one exercise to another, between two different exercises can add something new to your workout. By shortening the rest period between sets, this will keep your heart rate elevated and overall increase the intensity of your workout by overloading your muscles. This keeps your workout active and exciting.   

Take your workout outside

The environment in which you work out in can become dull at times as well. Add variety to your workout by taking your sweat session outside or in a new place you have never been. Your environment affects thoughts and desires, but by changing your surroundings you can give yourself a fresh burst of motivation. Grab a pair of dumbbells, a mat, and try this workout! This can be done inside, outside, or ever when you travel. Go through both circuits 2-3 times.

Circuit 1 (30 seconds of work, 10 seconds of rest)

1. Burpees
2. Squat to Press
3. Downward dog push ups
4. Dead bugs

 Circuit 2 (30 seconds of work, 10 seconds of rest)

1. Walking Lunges
2. Plank ups
3. Straight leg deadlift
4. High Knees

 Read our blog [My Favorite Workout: Trying New Exercises or Activities]

 Try something different  

Have you always wanted to try rock climbing, kickboxing, or a different fitness class? Break out of your exercise comfort zone by trying something new for you and your body. By challenging your body in ways it is not familiar has its perks. Trying something new helps you overcome fear, stimulates your creativity, and you will even get to know yourself better. When we try new activities we naturally recognize who we are and where we are headed. You might find a new hobby, fitness class, gym, small studio, or meet some awesome workout partners along the way!

Your community is, or should be built on resident satisfaction. Your residents are your priority, but they are also your revenue. Without them, your community increases the chances of failing. It’s important to understand this when building programming at your senior living community.

Every community is different. Every resident has a specific want or need. Our job as Wellness Managers is to hone in on what those needs and wants are and to address them. How do you do this? Here are five ways to assess your wellness programs so they are continuously successful and you are meeting the demands of your residents.

#1 - Get to know your resident population

It takes some time to understand what your residents really enjoy. It’s also important to note that not all residents are the same. Where some may enjoy the social interaction and class environment, others enjoy solitary fitness or wellness programs. It’s important to identify these differences and make sure that wellness programs have variety and cover many different personalities and preferences.

#2 - Listen to ALL resident feedback and take action

This can be tough, but is necessary to grow and develop a program that residents enjoy. If a resident comes to you and says, “I don’t think this program is successful and this is why…,” it’s important to take a deep breath, and LISTEN. As hard as it may be to sit back as it feel like someone is tearing your hard work into shreds, they are providing valuable information to improve your programming. Be open to the positive and negative feedback so you can make the necessary changes for improvement.

#3 - Evaluate your wellness programs

Evaluating wellness programs is the key to success. There are many different ways to do this. The best way is to keep track of your data and evaluate it. How many residents participated in your event/program/specialty classes? Did it show an increase in overall participation for the month in which you ran the program? Did you make a survey and distribute it to residents that participated? These are all valuable ways of gathering information to see if wellness programs are a hit or a miss.

#4 - Make sure programs are evolving over time

Your programs should evolve with your residents. If you have been running the same wellness programs for five years and haven’t changed them at all, it becomes routine, less exciting for some, and participation may decrease. Give residents something new and fun to enjoy. I am not telling you to completely re-invent the wheel, but to simply add/take away/replace some aspect of your program to make it more enticing and fresh. You’ll be amazed by what small and simple modifications can do for the community and programs.

#5 - Ask for help

It’s okay to ask community leaders, colleagues and staff members for information and help to reignite or invent a completely new program. Team work is one of the best ways for a community to put on a great event. Don’t be afraid to ask for help throughout your planning.

Being proactive in assessing fitness and wellness programs will not only keep you informed about the impact you are making for your community, it will also show that you genuinely care about the goals you are trying to achieve. Your community will recognize that not only are you putting in the effort to make a program, but you are also putting in the groundwork to make that program successful, enjoyable, and have a positive impact for residents.

Click below to learn more about partnering with NIFS to manage your senior living community fitness center.

Pop in those earbuds and get moving. Exercise and music go hand-in-hand for many gym-goers. Listening to music is a great way to make your work out more enjoyable. There’s nothing like cranking up an upbeat, energetic, song that adds a little pep to your step. An excellent motivator, music helps you to keep up with the pace of your workout, and inspiring lyrics keep you moving. Those specific beats and lyrics can encourage you work harder and push you to complete your workout. Keeping up with the beat provided by music can prevent you from slacking and help you power through to reach your goals. 

Music can also be a good kind of distraction. It can help distract you from the so called “pain” or “burn” of the workout. The music can help to take your mind off the exercise that is being performed and might even challenge you to complete just “one more” repetition or finish that last mile! Those catchy tunes can make working out more bearable rather than it being quiet and listening to yourself breathe. Listening to music allows you focus more on your workout and definitely makes it a little more fun!

Have you ever had a song come on and instantly you feel your mood improve? Music can elevate your mood and get you excited about working out too. It can give you that extra boost to make you more energetic and it might even get you “in the zone.”  Music can drown out external distractions so you can concentrate on the exercise.  It also might push you to keep moving until the end of the song. Music can put you in a positive mindset providing motivation and making your workout more enjoyable.

Select songs with that perfect beat. Put together a playlist that will keep your muscles pumping and your body moving or check out some of the latest music apps specifically made to jazz up your workout. Or, skip the playlist and check out this list of 5 music apps that you can install for some motivating tunes. Just like your workout, remember to periodically change your playlist. This can make your workout be more challenging and less predictable. The more enjoyable your music is the easier your workout might just be. So, crank up that music (just not too loud) and start moving to the beat of your favorite tunes!

An interview with Ida Lee of Wyndemere Senior Living, Wheaton, Illinois.

In June of 2018, residents at Wyndemere Senior Living in Wheaton, Illinois were challenged to participate in a fitness program called, Exercise Across America. For every mile exercised, residents received 100 miles on distance on a map, towards their favorite location. By month’s end, one resident had blown past the others by walking 109 miles (10,900 map-miles towards her Los Angeles, California destination). Ida Lee walked nearly four miles a day to achieve this goal and according to Ida, June was a “bad” month as she had additional commitments that took away from her exercise time. The closest runner-up accumulated 78 miles. 

Ida Lee, age 79, has always preferred walking for exercise. She began walking longer distances in January 2018, after realizing she had extra time in her day. She also discovered that the Health app in her iPhone would track both her steps and walking distance. Recalling an exercise program that her sister did a few years ago, Ida decided in February 2018, to make walking 10,000 steps her daily goal. 

What are the three biggest benefits you’ve seen since you started walking?

Answer:  It gives me a sense of accomplishment. Walking 10,000 steps takes at least one hour and 40 minutes so it keeps me busy. It also helps stabilize my weight because I have a healthy appetite.

Do you have any tricks or secrets that help you get you going on those rough days?

Answer:  If I am really busy I don’t worry if I don’t meet the goal.  On hot days, I walk early in the morning and late in the evening.  Also, keep your phone in your pocket or in a small purse with a shoulder strap.

What do you do in rainy weather or during the winter?

Answer:  In winter, if the sidewalks are too icy, I walk the halls in our large building. Outside, I wear layers of warm clothes in winter and a raincoat on rainy days. I usually have my two Cocker Spaniels as walking companions so an umbrella is too much bother.

What tips can you recommend to others to get the most out of a walking program?

Answer: Don’t try to walk 10,000 steps all at once. Take several short walks of 30 minutes or less.  I average 100 steps per minute.

What are the biggest challenges you have with trying to get a walk in every day?

Answer:  In January 2018, I began to suffer from episodes of vertigo that lasted from 20 minutes to several hours. Most of the time, I have been able to reach my walking goal on these days.  Days when I’ve scheduled too many sit down meetings are a challenge, also.  Weekends without plans often lead to a “couch potato” problem.

What keeps you motivated to keep on going? Why do you continue to do it?

Answer: I feel so good at the end of the day if I’ve reached my goal. When I add up my total miles for a month and I’ve reached or exceeded 100 miles, I really feel I’ve accomplished something.

Ida plans to continue walking 100 miles per month as long as her body allows. “I think my two artificial knees will last a long time, especially if I keep my weight under control” says Ida.  She hopes to walk a 5K in Waukesha, Wisconsin next year.  “The last time I tried it, I injured my hip because I hadn’t trained before the walk.” Even if Ida forgoes the 5K, she will still be keeping busy.  In addition to walking, each week she attends two chair yoga classes, two balance classes, and occasional aquatic exercise classes.  Wyndemere may have to rename that fitness program Exercise Around the World just to keep up with Ida.

Interested in offering wellness for your residents?  Click below to find out about our consulting services.

Whole grains have been advertised as being part of balanced diet for as long as I can remember. Specifically, bread and cereal companies are careful to emphasize their importance as a quality source for whole grains in their marketing messages. So, why are they so special and why are they essential for a balanced diet? I will get to that in a second, but first, let’s start with what is considered a “whole grain.”

The processing that a grain goes through is what determines whether or not it can be considered whole. When a grain is processed it is stripped of most of its outer shell and other nutrient dense components, leaving just the starchy inner layer that does not have  significant nutritional value other than acting as a carbohydrate.

The anatomy of a whole grain has three important components to it, which include the bran, the endosperm, and the germ. All of these different parts have unique health benefits to them and they all need to be present for the grain to be considered whole. The outer layer of the grain is the called the bran and it is chewy and fibrous. It contains a large amount of fiber and other nutrients such as antioxidants, iron, zinc, and B vitamins. The next part of the grain is the germ, which is the base for growth for each whole grain kernel. Antioxidants, healthy fats, and B vitamins can all be found inside the germ. The last part of the grain is the endosperm. The endosperm is the soft and chewy middle part of the grain that is left over after the germ and bran have been stripped away through the refining process. This only has a small amount of minerals and B vitamins and mainly acts as a source of carbohydrates.

Grains that have all three components (bran, germ, and endosperm) can be considered a whole grain. If it’s missing one or more components, then it is considered a refined grain. An easy example would be brown rice and white rice. Brown rice is a whole grain because it is still covered by the bran and has the germ intact, making it more fibrous and tougher to chew. White rice is a refined grain because it has had the bran and germ removed leaving just endosperm which is soft and easy to chew. 

Now that you know more about whole grains and how they are classified, let’s look at some of the health benefits of grains and why they are an essential part of a balanced diet. One of the major benefits of whole grains is their ability to reduce your chances of developing cardiovascular disease. The fiber in whole grains is essential for preventing cardiovascular disease, because fiber has been shown to lower triglycerides, cholesterol; it can also help regulate insulin levels. All of these different effects help to lower the chance of developing cardiovascular disease.

Whole grains can also be protective against type 2 diabetes; because whole grains are low on the Glycemic Index they do not cause your body to release a surge of insulin when eaten, rather they cause a steady release of insulin. The nutrients and fiber in the whole grains also help with insulin sensitivity which greatly help to reduce blood sugar spikes. 

Health Bonus: Whole grains can also help with digestive health. All of the fiber and other nutrients in grains can help with healthy bowel movements and reduce the chances of constipation.

With all of these health benefits and disease fighting properties, whole grains should become a staple in your diet. Start to reduce your intake of refined grains and start looking for grains that labeled as being whole, such as: whole wheat bread, brown rice, and quinoa. Your body will thank you!

When planning exercise and physical activity programs for our active older adults, it’s sometimes easy to get lost in the nuts and bolts of programming, and as a result, we can forget to ask one important question about our programs.  “Are the residents having fun?”  We know how important fun and play is for all ages, but it’s especially crucial for senior living residents that commonly struggle with anxiety, loneliness, and depression.

Finding ways to create a fun environment is especially important when developing exercise programs because for most people exercising isn’t inherently a “fun” endeavor. This is even more the case for the average active aging resident who might have limited exposure to exercise, and when they think of exercise all they picture is what they see on reality TV shows. So, how can we can make our programming more enjoyable for all residents?

Playing sports

We don’t always think about sports when it comes to senior living, but sports play is a great way to add fun into your current programming, and to provide your residents a chance to relieve past glories, or have an experience they’d never expected to have. The best part is that every sport can be modified to fit your residents and their abilities. This past spring we introduced Chair Volleyball to the residents at North Oaks, and it was an instant hit. They had so much fun, that they played for almost an hour and didn’t realize it. Most encouraging was that the majority of the group had never played volleyball in their lives, and now had a brand new experience they could return to for social interaction and movement. 

Adding a social aspect to group fitness classes

This is the simplest, cheapest, and easiest thing you can do today. Instead of just walking through the door, teaching, and leaving; strive to make your classes more interactive. This could be as simple as having participants count repetitions when lifting weights with you. Earlier in my career I started classes off by telling a silly joke, and it became a hit. From that point on, I allowed participants to provide the jokes every day. It was simple, a lot of fun, a great opportunity for important social interaction, and was something to look forward to before each class. 

[Read More: How One Community Got Focused on Brain Fitness]

Striking up random silliness

Here is where you have a tremendous opportunity to be creative and take advantage of the personalities of each residents.  It can be as simple as playing music with different themes in the fitness center, in a group classes, or having a day where the participants wear funny hats and dress in the same color. The potential ideas are limitless and can really help create an environment where the residents are active members of your programs and not just passive participants. 

 Obviously, what every person considers to be fun will be different, but that provides an incredible opportunity to try new things and think outside of the box. Finding ways to increase the “fun level” of your programming can sometimes be a challenge, but there are plenty of easy, lost cost ways to increase the value of programs for residents.  What are some ideas that you have tried in your facility to make your programs more fun? If you’re thinking about this for the first time,  it’s time to have some fun and get creative!

Many thoughts come to mind when setting the groundwork for successfully participating in a sporting event, race or activity. Whether you are a recreational sports enthusiast or competing at a high level, everyone desires a successful event, and “success” means something different for each participant. When speaking to a recreational sports enthusiast, most will tell you that they are looking to maintain good health, have fun, and complete the event. On the other hand, the competitive athlete will define success only when they outperform others or themselves. Let’s take a look at some considerations for setting the groundwork for competing in a successful event.

[Read More: Preparing for your First Obstacle Race]

Planning – Planning your training weeks in advance before an event will pay off on the day of the event. It reduces stress and provides confidence that you prepared physically and mentally to complete the task. In addition to mapping out your training calendar, outline your goals for the event early in your training. Then, trust that the training sessions have prepared you to be successful in meeting your goals.

Organization – During the weeks prior to the event, it is important to do your homework. Create a check list with items needed for the event. Purchasing appropriate clothing and equipment early will give you time to test and exchange items if needed. Packing all the necessary items for the event a few days in advance will help eliminate stress on the day of the event.

Check the weather – If the event is outdoors, always keep in mind weather conditions for the day of the event. Pack additional clothing in advance or equipment options for unexpected weather changes.    

Visualize – It is helpful to visualize your plan of action during the event. What strategies are you going to use to meet your goals? When will it be the best time to push harder on the course or ease up? Focus on each aspect of the event. It is better to break it up in small parts as you transition from one mile to the next. Visualization prepares you mentally providing you with positive thoughts and images for a successful outcome.

Do not try anything new – It's not a good idea to try anything new on the day of the event. For example, don’t try new foods/drinks en route and don’t use new gear that hasn’t been road-tested. Stick to your plan. Your training sessions have prepared you for this day. Trying out new strategies does not prepare you for the risk of new unexpected challenges that can occur.

Expect the unexpected – It’s common for an event to stray from your plan; be adaptable and expect some variation of what you’ve outlined. A change in the course, unforeseen weather, or equipment breakdowns can occur causing disruptions in mental focus and attitude. Implement your plan B and stay the course! Do not let the unexpected defeat you.

Keep a good pace – Have a strategy in place based on your performance skills. Are you starting the event fast or slow? Are you going to remain at a steady pace throughout the course? Consider how weather conditions may affect your speed and performance. How will extreme hot or cold conditions or gusty winds effect your pace? Do you need to adjust your goals midway through the course? Consider all of these questions and more before race day.

Nutrition – It is not a good idea to try new foods on the day of the event. Many athletes are nervous on the day of the event and trying new foods can upset the stomach causing discomfort. Timing of nutrition during an event is especially important to consider for longer distances. Plan what types of food or drink you will pack for the event and when would be the best time on the course to ingest them, or will you rely on water or food stations provided on the course?

Following through with these considerations will set the groundwork for a successful event. Meeting your goals is satisfying and provides confidence for the next one!

Primal living is about refocusing your way of life to be more in touch with the essential, natural aspects of life. Living a primal lifestyle means you focus on your well-being from a natural standpoint. There are multiple aspects of life that can be shifted to follow a more primal path.

DIET - A diet that follows a primal lifestyle is one that revolves around anything that occurs naturally, such as multiple types of meat, with those meats coming from animals that are raised in natural environments (i.e., grass fed, hormone-free). To go along with those meats, follow a mix of naturally grown sources, such as vegetables, fruits, nuts, and seeds can be dietary staples. As you add in these categories of food, try to reduce sources that are not natural to the human species, such as alcohol, dairy, sugar, and processed foods (i.e., boxed cereals, candy, chips/crackers). While it is important to eat the proper foods, it is also important to stay adequately hydrated. Aim to hydrate to the point where you do not feel thirsty at all throughout the day. Water should be the primary source of hydration.

EXERCISE - The human body is designed to handle physically straining activities. It will react to these stressors, and adapt accordingly. It is natural as a human being to push the body, so it’s important to make sure that you take time to exercise in various ways such as lifting weights, walking or jogging, swimming, cycling, and stretching. These dimensions of fitness will help you become physically well-rounded. Are you not into a regimented workout program? No worries! You can count any kind of playful activity as fitting for this lifestyle. That can be throwing the football around, riding a bike around town, or even a relaxing kayak on the lake.

SLEEP - With the added exercise, the body must sleep in order to recover. Aim for seven to eight hours of  sleep a night in order to restore the mind and body properly. Not all sleep is quality sleep, so make sure that when you do sleep, you limit distractions such as phones or televisions, and allow the body to fully immerse in sleep.

Try applying these three tips on your journey towards primal living. Start with one area and once that has been implemented, you can move on to the next for a well-rounded and healthy lifestyle.

Health Fairs have become a standard offering as part of corporate wellness programs and it’s common for our staff to coordinate these events. Because traditional health fairs have been around for so long, we place a lot of emphasis on being innovative when organizing experiences. Without a creative approach, you get the same old, boring fair with the same vendors, the same pamphlets, and the same cheap pedometers/stress balls/water bottles. Still, when you’re coordinating your seventh health fair, it’s tough to come up with something new. Ultimately, health Fairs are about education so here are a few ideas on how you can give your event a breath of fresh air.

Go Wild

It’s a known fact that people love their animals! So much so that many consider them part of the family. Studies show that pets can offer a sense of enjoyment, love and add companionship to a person’s life. You can see how pets go hand in hand (or paw) with health. Try working with your local pet adoption agencies to see if they are willing to bring a variety of pets for adoption. Employees will get to see/pet/love them in person and discuss the considerations of adoption. It may turn out to be a hot spot for your health fair, so plan head with ample space to draw a crowd and a bunch of smiles.

Get Your Hands Dirty

Sustainable farming is becoming an important part of our future and along with this, so is urban farming. Small gardens, bee hives and chicken coops are popping up all across the country in people’s backyards. Community gardens are also making a name for themselves so if you don’t have the space or you don't want the daily commitment, you can volunteer at a farm co-op. There’s so much to learn about sustainable living while enjoying time outside in the fresh air, getting your hands dirty. Research what urban garden contacts you have in your community to come offer information on this topic.

Socialize

We know people are less social because of all the technology available drawing us away from community. There are some perks to the tech of course, but there is also a pretty big down side. People are losing touch, staying to themselves more, and not getting the health benefits of human contact. Ask some of your local social networking companies to attend your health fair. These groups host numerous get together's for people who may like to hike, attend events as a group, get coffee on the weekends, have discussions at book clubs, and even travel the world. Meetup is a website where you can find a variety of events in your area to join. This site gives you group options like food, music, dance, hobbies, family, photography and much more. There's something for everyone! Don’t under estimate how vital socializing can be for good health.

Hit The Road

Alternative transportation is a thriving business so why not put some options in front of your employees? In Denver, the buses and light rail welcome people’s bikes aboard as they head for their destination. We also have an automated bike sharing system where you can check out one of Denver B-cycles where they offer 700 bikes, at 82 of their bikes stations throughout the city. Just return your bike to the B-cycle station or the one closest to your destination when finished. I’m sure your city has some type of alternative transportation system, so do some research and see what you can offer about this topic at your next health fair.  

The most important take away is to keep your health fairs exciting and offer the most up-to-date information with a touch of something new and exciting. Don’t get pegged in to a corner on what type of vendors you can offer either, there’s a whole world of possibilities. Click below to access more creative program ideas from our staff.