Corporate Fitness and Active Aging

With extra time at home, are you looking for ways to enrich your day to day life? Practicing self-care allows you to use this time in social isolation to take care of yourself and help reduce stress you might have over our current situation.

Self-Care is the practice of taking deliberate action to encourage growth or maintain one’s own health. This can be your physical, mental, or emotional health, or any combination thereof! Some basic categories to use in practicing your self-care are eating, sleeping, socializing, exercising, and stimulating your mind. All of these are important to your health, but there are many ways of addressing them.

Practicing self-care by focusing on eating can look like these:

• consulting a Registered Dietician to make sure that your specific food needs are being met while you’re at home
• taking the time to make your favorite meal or trying out a new healthy smoothie recipe
• personally, I like to make sure I drink enough water every day by slicing fruit and having flavored water whenever I want

Focusing on sleep can mean:

• creating a consistent bedtime routine
• try a face mask and a calming cup of tea to relax before bed
• simply prioritize getting enough sleep each night, roughly 8 hours is a good goal

Socializing might look different now than it used to, but you can still enjoy time with others!

• Our phones and computers allow us to text, call, and even video chat with people around the world.
• Try sending cards and letters in the mail. Do you have beautiful stationery and cards that have been sitting around? Now is the time to send them to someone and spread joy!

We all know exercise is important for more than just your physical health.

• if you enjoy spending time outside, try taking a walk!
• try yoga outdoors or in your own home
• look for online exercise options like written workouts or classes that you can follow along with

Mental stimulation can look very different for everyone.

• meditation, journaling, and painting are all great options
• you can enjoy reading books or maybe try joining an online book club
• brain teasers, crossword puzzles, and online trivia competitions are great options
• include meditation or a daily Bible study in your routine

Many self-care options cover more than one of these categories. Drawing a nice bath with scented candles after exercising can help you relax before bed and wrap up a hard workout. Baking a treat and delivering it to a neighbor provides you mental stimulation and some socialization while giving your neighbor a nice surprise! Make today special by focusing on yourself and practicing self-care to preserve and promote your health in a way that works for you.

While many may have feelings of uncertainty come to mind with everything we’ve endured thus far in 2020, we’ve also experienced inspiration from the dedication of our healthcare workers and educators and witnessed innovation in how many industries are adapting to remote work forces and revised service models. The corporate fitness industry included.  

We have long stated that our it’s our amazing staff that make our business-model thrive and our hiring practices help us recruit some of the best professionals in the industry. The relationships our staff build with their members are key to our successful corporate fitness centers. One thing the current pandemic has taught us is those relationships don’t need to be nurtured within the four walls of a fitness center. As our clients’ workforces were sent home and access to typical fitness amenities became limited, our staff got to work finding opportunities to support their members’ health and wellness needs to maintain engagement. Here are a few examples on how we are keeping our clients’ workforce plugged in to a healthy lifestyle:

• Virtual Health Coaching: if you have tried to purchase fitness equipment in the last several months, you’ve likely experienced home-based cardio equipment on backorder, dumbbell racks empty in the stores and the basics for building your home gym difficult to come by. Our staff have been routinely connecting with their members via phone call and email and finding innovative ways to support their members’ evolving needs. For some it may have been relaxation techniques while kids were home with distance learning, for others it may have been working through a new exercise program within the scope of what equipment and space a member has available at home. The gratitude and thanks our staff have heard from their members in maintaining that connection has been inspiring.
• Group Fitness: we’ve been host morning, noon and night virtual group fitness classes since the pandemic started and it’s amazing to hear just how much our members love to see THEIR fitness staff and still workout with them. They’ve also enjoyed getting to experience classes with other NIFS staff across the country for variety. Not only do they have live classes available but they have a video library of recorded classes at their fingertips which have 1,000’s of views.
• Programming: let’s face it, those early weeks of the pandemic in particular were rough. Stress and anxiety levels were high and many fell into the groove of day-long snacking followed by evening binge watching of our favorite shows. Wellness programming like NIFS Commit 21, Fitness Bingo, and NIFS Stress Relief Calendar have helped employees establish personal goals and self-care routines to get back on track.
• Nutrition Services: NIFS Registered Dietitian has been hosting Healthy Lifestyle sessions on Zoom each week where everything from weight loss, to pre-and-post workout nutrition, to family meal planning is discussed. There is also a Facebook group in which healthy recipes are shared and some great discussion continues throughout the week! As the frequency of cooking at home has increased, these nutrition resources have been a great option to break out of those menu ruts and explore new healthy choices.

There’s still a good amount of uncertainty on what the rest of 2020 will bring as the country reopens, businesses welcome back their employees and kids return to school in the fall. We are reassured however that the health and fitness needs for the employees of our corporate partners will continue to be supported whether onsite in their fitness center or remotely and that all starts with our amazing staff guiding and supporting them in their journey wherever they might be.

As a fitness manager, people frequently ask me how they can lose “this” as they aggressively squeeze their belly. In response with a smile, I ask them if they have a minute to talk about it. As common as this question is, it’s very hard to give an answer that satisfies. It’s a concern most of us have because we associate a trim belly with health. There’s no single magic pill, exercise, food, or ritual that will help bring back the desired abdominal aesthetic. Fortunately, there are several simple steps that can be taken to reach a healthier body composition. Here are three ways older adults can fight belly fat as they stay safe at home:

1. Substitute Whole Grains for Sweet Treats

Up until recently, I was never much for sweets. Brownies, cookies, and chocolate really had no appeal to me. Unfortunately, spending more time at home has made their siren song grow louder. Here are some healthy substitutes. Whole grains like quinoa, barley, and oats are naturally very filling. Filled with complex carbohydrates and dietary fiber, they are a little more challenging for our bodies to digest quickly. This is a good thing! Sugary treats are okay once in a while, but we should turn our attention to more complete alternatives when our bellies and brains are in the mood for a quick fix. This can be really challenging at first, but it does get easier for most people after a week or two. In the long run, your belly will thank you!

2. Substitute Water, Seltzer, or Diet Soda for Alcoholic Beverages

I might get some dirty looks for this one, but I’m okay with it! Alcoholic beverages are a delight for most of us, but drinking too much alcohol is a sure-fire way to gain some poundage. Fortunately, there are some tasty, although buzz-less, alternatives. Cold water can be surprisingly satisfying, and adding some bubbly, lightly flavored seltzer to the mix might just do the trick. Diet soda is not without its controversy, and I see it as a personal choice very much like alcohol consumption. From a purely belly fat fighting perspective, I think most people would be better off having a drink of diet soda compared to an alcoholic beverage. Whatever it may be, the takeaway is to consider substituting some of your alcohol intake with a lighter alternative.

3. Set a Fitness Goal

If you’re not interested in moving up in pant size, you may want to set a fitness goal that you can achieve while staying home. I’m keeping this vague because sometimes doing anything is better than doing nothing at all. The previous two ways to fight belly fat were focused on controlling the caloric energy you consume. This part is about controlling the caloric energy you put out. A great goal to work up to is getting at least 30 minutes of moderate intensity aerobic activity on most days of the week. Combine this with two or three strength training sessions per week, and you’re well on your way toward a trimmer waistline! If you’re ready for that goal, great! If not, work on creating a goal that’s right for your personality, experience level, and abilities. The important thing is that you set some kind of fitness goal that you can achieve. Remember, you’ll probably feel better reaching an easy goal than failing to reach a hard one.

I’ve said it before, staying home is challenging. In many ways, it is harder than ever to fight fat and weight gain at home. In a time of apparent helplessness, we can enjoy control over aspects of our health. If you’re like me and sweets are calling your name, consider replying with a hearty meal that includes whole grains and vegetables. If alcohol has been flowing with ease, think about replacing a drink or two with a lower calorie choice. If 2020 so far has left you feeling powerless, take the power back by achieving a simple fitness goal! These suggestions are meant to be encouraging, not restrictive.

While some might feel restricted in their fitness options right now, many are becoming enlightened to a whole new means of exercising from the comfort and safety of their home. After all, necessity is the mother of invention and we are all learning to adapt. In addition, many are recognizing what a key role daily physical activity plays in their emotional and physical well-being. As stated here by the World Health Organization (WHO), “Now is a critical time to ensure we are moving more and sitting less to stay healthy.” All the reason why the Center for Disease Control (CDC) has listed exercise here as one of the key steps people can take to manage stress and cope with our current reality.

When you think of aerobic exercise in particular, what exercises come to mind? Walking, running, swimming are great ways for active older adults to increase their heartrate and get all the benefits of cardiovascular activity. But what if you can’t go outdoors, to the gym or access a pool? What can you do in limited space? It’s amazing how resourceful you can become for a highly effective workout when you put your mind to it. We are here to provide you with a 5-move aerobic workout that requires 100 square feet or less! As always, modify as needed for your personal comfort and always consult with your physician before beginning any exercise program.

Click image below for 5 heart pumping moves for your small space!

If you have been sitting for a long period of time and your body is starting to ache or feel stiff, try out these seven tips to help you loosen up. Start with number one and move down the list. It will take about 2-8 minutes depending on how long you want to spend on each one.

1. Breathe. Inhale through your nose slowly, fill your belly with air rather than just your chest, exhale slowly through your mouth by pushing the air out with “O” lips. Do this at least 3 times to relax your body.

2. Relax every muscle. Close your eyes, think about your muscles starting with the face, relax and follow this thought process down to your toes. Relax your forehead, eyebrows, and eyelids. Let your jaw muscles loosen. Release tension in your shoulders. Unclench your hands. Move your ankles and toes around and then relax them. You should now feel little to no tension in most of your body muscles.

3. Roll your shoulders. Slowly roll your shoulders forward in big circles. You should lift them as high as you can and push them down as low as you can to work through the entire range of motion. After at least 3 forward shoulder rolls, switch directions and roll them backward.

4. Reach above your head. Reach as high above your head as you can to elongate your body. Reach slightly behind you as you push your hips forward to get a lower back stretch. Return to center and then, with arms still extended above your head, lean to one side for a good stretch and then to the other side.

5. Reach to your toes. Now, with knees just slightly bent, slowly bend down to your toes. Push your hips back to get a deep hamstring stretch. Don’t let your knees lock into a hyperextended position. Think about elongating your spine; it’s okay to arch your back in this position. Hold this position for at least 15 seconds, then slowly stand back up. Repeat 2-3 times and each time, try to go a little deeper into the stretch.

6. Roll your IT band. If you have a foam roller or a rolling pin, roll your IT band for 15+ seconds on each side. Your IT band is on the outside of your thigh. It gets tight when you sit for long periods of time, and one of the best ways to release that tension is through rolling. If you don’t have a foam roller or a rolling pin, take the palm of your hand and starting at the top near your hip, push in and downward on the muscle slowly. Repeat several times to get that muscle relaxed. It may feel a little uncomfortable but rolling allows the muscle to release tension and inflammation that can be causing discomfort.

7. Massage your back muscles. The muscle that lines your spine is called the erector spinae. It gets tight when we sit for long periods of time. Make a fist and put your thumb knuckle on the muscle. Rub back and forth and in small circles. Make sure to do this on both sides of the spine from your lower back up to your mid back. You should not rub the spinal cord, just the muscle on either side. There are a few different ways to massage the muscle yourself, so just figure out what works best for you. The amount of time you massage the muscles is up to you.

Make it a priority to take breaks often to loosen your body. And when you are sitting, make sure to sit with good posture. Movement, even in small bouts, will help you take care of your body! Join me in a good 16 minute stretch, click here or view below.  

Staying home is something we are all doing more of lately due to the COVID-19 epidemic. Spending more time at home has some benefits like increased family time, less driving, and especially lowering the risk of contracting COVID-19. Unfortunately, there are also hefty drawbacks to being homebound. As we spend more time inside, we are also sitting for longer and longer periods of time. Watching movies, reading books, or napping are all fun and enjoyable seated activities. Unfortunately, doing too much of these things can have disastrous results on our health. Taking breaks from sitting every 30 – 60 minutes will improve your safer-at-home experience by reducing risk of deadly blood clots, maintaining muscle and bone health, and using up energy that would otherwise be stored as fat.

• First, sitting for extended periods of time negatively affects your body’s ability to circulate blood. When you spend too much time sitting, blood pools in the legs which can cause blood clots to form. This is known as a deep vein thrombosis (DVT). Some DVT’s are small enough to not cause any harm, but it is possible for the clot to dislodge and travel to the lungs. This can lead to a deadly pulmonary embolism. Older adults are at a higher risk for blood clots like this, especially in combination with a medical history of cancer, obesity, or recent lower body surgery. To combat the risk of DVT’s and pulmonary embolisms, take frequent breaks from sitting.
• Second, being immobile causes your muscles to shrink. The saying “use it or lose it” is true in this case. When you regularly stay seated for too long, your body adapts. The body’s ability to adapt is a marvelous thing, but it can unfortunately lead to some very negative side effects in this case. Muscles are responsible for movement. If we don’t move or exercise, there is no reason for our bodies to hold on to muscle tissue. All of this applies to bone tissue as well. If your bones do not frequently bear your weight, they will lose density and strength. This can lead to a condition called osteoporosis. Fortunately, there is a simple remedy. Get up, move around, and use your bones and muscles!
• Finally, you should take breaks from sitting because it will help you maintain a healthy weight and body composition. When we are resting in a seated or reclined position, our bodies are not using very much energy. Long periods of inactivity lead to excess storage of energy, which in this case will be body fat. If your body holds on to too much stored fat, this can increase your risk of diseases like hypertension, type II diabetes, and cancer. To properly manage the amount of fat your body stores, it’s incredibly important to use up the energy that you consume (calories). The human body naturally uses energy from food to maintain its complex systems, but physical activity is the best way to burn more calories. To fight off excess body fat and the risk of disease that comes with it, manage your energy intake and output!

Optimal circulation, lean mass maintenance, and a healthy bodyweight are all goals that we should aim for during the COVID-19 epidemic and beyond. As we reduce our risk of contracting the virus, we should also aim to reduce our risk of serious inactivity related diseases. One extremely effective way to do this is taking breaks from sitting. At least once per hour, stand up and walk around for at least 5 minutes. Use your muscles by completing a few basic exercises like marching, wall push-ups, or chair stands. All of this together will help you stay healthy and strong as you stay at home. If you find yourself sitting down for a long period of time, remember to take a break from sitting every 30 – 60 minutes.

Check out our Quick Read for Basics for Fall Prevention Programming for your residents.

We are in the throws of quarantine and you’ve gone through yet another bag of Cheetos without paying much attention to them. Sound familiar? If so, you could be eating out of boredom. Now that most people are working from home, it can be challenging not to grab an extra snack during that conference call or while typing out an email. This kind of eating can add up quickly and cause a lot of detriment to your health and weight loss goals. Focusing on your nutrition is crucial during these times where it can be difficult to workout with most gyms being shut down.

Here are a few tips to help combat boredom eating:

• Remove unhealthy snacks for your house. This one is simple, avoid the urge all together by getting rid of any unhealthy snacks that you might have. Try to replace them with the healthy options that are mentioned below.
• Drink a glass of water instead. Oftentimes you are in need of hydration rather than food and the sensation can feel similar between the two. Drink some water and then decide if you are actually hungry or not. How many bottles of water have you drank today?
• Chew sugar-free gum. Again, another simple solution, but it could help save you from a lot of empty calories. Chewing some gum can help sate some feelings of hunger and give you a little distraction from being bored. Opt for sugar-free options to avoid extra calories and sugar.
• Distract yourself. Find a way to keep yourself busy to distract yourself from hunger or being bored. Do some bodyweight exercises, go for a walk, or skype a friend or loved one over the internet! Anything to help keep your attention and prevent unnecessary snacking.
• Find a healthy replacement. If you have tried everything and need to have a snack; try to make it a healthy one! Eat something that is nutrient dense and that will provide satiety. Some examples could be an apple and peanut butter, low fat popcorn, or veggies and hummus. Fruits and vegetables are always a good option.

What ways have you found to be useful to combat boredom eating while at home? Share in the comments!

In February, you may have read about NIFS Legacy Program which was run at a number of our senior living client sites across the country. Many fitness centers were considering programs to promote cardiovascular health for Heart Health Month and this initiative had its own way of tugging at the heart strings. As I was reviewing the monthly reports that our staff were submitting highlighting their program offerings and participation in the month of February, I was touched by this quote from our Wellness Director, Candace Montgomery, at The Chesapeake in Newport News, Virginia, a LifeSpire of Virginia community. NIFS has been partnered with LifeSpire since 2016 to manage their Vibrance program across three of their communities. As you read below, you’ll understand how the resident response to this program exemplifies how LifeSpire is committed to creating joy, purpose, growth, and community in daily living for their residents and we are honored to help create these experiences.

“We took part in NIFS Legacy Project which was a huge success for our Independent Living, Assisted Living and Healthcare residents with 74 participants. It was very interesting learning about residents lives and memories that they jotted down during this project. This project was also very touching for many residents who live in Independent Living but have spouses in Healthcare. One resident in particular came to our fitness office in tears of joy about the heartwarming conversations she had with her husband in Healthcare regarding their life and their children and all of the happy memories that occurred. This is truly what the Legacy Project was all about!”  - Candace Montgomery, NIFS Wellness Director

Candace is absolutely right. That IS what it’s all about and I see and feel so much from reading her summary.

• I see a compassionate and creative wellness professional who values the stories that her residents have to share and a team-oriented approach that was needed to make this program a success.
• I see 74 residents across all continuums of care participating in a program that gives them purpose and warms their hearts (all of our hearts frankly).
• I see a couple reminiscing about the beautiful life they continue to share because they are receiving the care and support they need in a nurturing environment.
• And I see family members receiving a keepsake that will be cherished for generations to come.

All four of these bullets shine a spotlight on the impact that quality wellness programs can have on your staff, residents, and their families; all were enriched by this program.

While many know us as a fitness management company, our staff are regularly offering holistic programs of this nature to support the overall well-being of the residents we serve. In addition, we strive to bridge programs and services throughout the continuums of care to benefit all residents. Here are a few tips to help carry programs that are offered to your IL residents over to your licensed areas with a little creative planning and teamwork.

Thank you to Candace and the team at The Chesapeake for enriching lives of the residents in your community and for enriching us from afar with your story.

While practicing social distancing remains a priority for everyone, finding ways to stay physically active should also remain a priority. This is particularly true for older adults who may find themselves feeling increasingly isolated and vulnerable to remain safe. Exercise has long proven to provide numerous health benefits both for your physical well-being as well as your emotional well-being including:

• Improved blood pressure, cholesterol and blood sugar levels
• Improved immune system response
• Improved blood circulation and joint comfort
• Improved mood, sleep, and happiness levels
• Decreased feelings of depression, anxiety and stress

The National Institute on Aging has an even lengthier list of benefits if you need more convincing. Truly there is no magic pill or treatment that can provide the combined physical and emotional benefits as exercise. Yet in these uncertain times, it may feel difficult to come by safe and effective exercise options while access to fitness centers, pools and recreation outlets are restricted. Lucky for all of us, that’s the other great thing about exercise in how adaptable it can be. If you feel like throwing in the towel until you can get back to your favorite class or routine, give this some thought:

• Shorter bouts of activity are just as beneficial! You gain the same health benefits exercising at a moderate intensity for three, 10 minute bouts as you do exercising for 30 minutes straight. If you are stuck at home, consider adding in these shorter bouts of activity throughout the day to decrease boredom and maintain conditioning.
• It doesn’t require expensive equipment to get in a good workout. By adjusting your number of sets and repetitions and performing a variety of body weight movements, you can still challenge your muscles and overall endurance very effectively.
• If you’ve been doing the same routine or class for quite some time changing things up with a new at-home workout might be just the thing your body needs for a new challenge. Over time our bodies adapt to the demands we place on it so if you aren’t trying new exercises, increasing the resistance you are working against, etc., your body isn’t getting the same benefits. Utilize this time to experiment with new exercise options to challenge your body and your mind as you learn a new routine.

Now you might be asking, how do I get started? Where do I find exercise resources? How do I know if I’m doing them safely and effectively?

• Contact your gym or fitness center and see if they have trainers providing virtual fitness coaching. NIFS is proud to continue supporting the residents in the senior living communities we serve with a variety of home-based exercise options to keep our participants moving and your gym might have resources to share as well.
• Get resourceful with items you already have at home to replace the small equipment you use in your normal routine. Canned goods or water bottles can replace hand weights, a bath towel over carpet can replace a floor mat, a chair back can replace a handrail for balance work, etc.
• Explore online resources for “senior fitness” or “senior exercise” on Google, YouTube and Amazon. There may be videos for purchase and free trials you can experiment with in your endeavors at home.

Most importantly, focus on your mindset while you are exercising. Recognize that some movement is better than none each day and always listen to your body. Exercise should never be painful so if you try something new and it doesn’t feel quite right, try something else. Consider this chapter in our lives as an opportunity to try new things, keep your body moving, and play it safe. It isn’t a time to push yourself well beyond your comfort zone and limits. Also consider nourishing your body with proper nutrition. It too has a strong impact on mood, energy, and sleep quality.

Many of us suddenly have been thrust into working from home. I am sitting on a folding chair, leaning over my keyboard, looking at my laptop screen that is sitting on a folding table. Needless to say, I am not in an ergonomically sound position. The Mayo Clinic has a great blog about how to set up your workspace perfectly. If you have a real home office with an adjustable chair and monitor, please follow their directions.

Make Your Home Office More Ergonomic

We do not live in an ideal world. After two days of working from home, my back is already sore. We need to do the obvious things to make our new “offices” more ergonomic:

• Check to make sure your feet are flat on the floor and your knees are at a comfortable 90 degrees.
• Next, check your arms. Your elbows should be near your sides and at a 90-degree angle.
• Your keyboard should be a comfortable distance away so that you are not reaching or scrunched.

These are the things you can control through office design.

Sit Correctly

Your behavior will be what saves or destroys your back moving forward. There are a few simple steps and activities you can do to keep your back healthy. The first thing you need to do is to sit up straight. That means sitting up and bringing your shoulder blades back and down. You are most likely not going to be able to sit with perfect posture all day long. When you find yourself slouching, just reset and sit tall and roll your shoulders back and down again. For some of us, it might be uncomfortable to sit with proper posture because we are habitual slouchers. That’s okay too; start by sitting with great posture at the top of every hour.

Strengthen Your Back

The next activities are meant to strengthen your back. The first of these is a plank. Proper form for a plank is where you are in looking at the floor with either your elbows or hands directly beneath your shoulders; your back should be mostly flat with your pelvis rolled like you are trying to put your tailbone into your belly button. Your legs should be straight and together with either your knees or toes touching the ground. You should plan on doing planks 2–3 times a day for at least 20 seconds.

The next activity is a Superman. This is where you lie on your stomach and lift your arms and legs off the ground a few inches. You will do this 10–20 times in a row for 1–2 sets. For best results, alternate with planks.

Stretch Your Back

The last thing you can to save your back is to stretch it. We are going to do 10 cat/cows and 10 bird dogs, both at lunchtime and when you finish up for the day. These stretches are easy to do, and you will be surprised at how much better your back will feel.

Top 3 Tips to Keep Your Back from Getting Sore While Working from Home

These tips will help you survive working from home with your back intact.

Sit Up Straight

• Practice good posture.
• Sit tall with your shoulder blades back and down.

Strengthen Your Back 2–3 Times a Day

• Do 2–3 planks for at least 20 seconds.
• Do 2 sets of 10-20 Supermans.

Stretch at Lunch and When You Finish for the Day

• Do 10 cat/cow stretches
• Do 10 bird dogs

Are you working from home?  How do you incorporate a balance of sitting and moving to avoid a stiff back?  Comment below.