Corporate Fitness and Active Aging

The lack of access to a gym shouldn’t hold you back! Common reasons like “I don’t have a gym” or “I can’t afford equipment” shouldn’t stop you from prioritizing your physical health. During the COVID-19 pandemic, the renowned Arnold Schwarzenegger reminded us, “Bodyweight, or freehand, training is the oldest method in the world. Gladiators and Vikings didn’t have gymnasiums.” Bodyweight exercise can be an excellent choice for your fitness routine. Not only is it convenient, but it may, in some cases, be more effective than conventional weightlifting for improving overall fitness. The primary reason may lie within the body’s control center: the central nervous system. 

Understanding Strength and Muscle 

Muscle is responsible for strength by producing contractile force. A muscle shortens, pulling on the bones, which creates motion about a joint. The more force produced to shorten a muscle, the greater the strength in that given movement. It is not necessarily the size of a muscle but how much force is used to shorten that produces strength. In other words, big muscles do not always produce high amounts of strength. This is how individuals with smaller physiques, such as the legendary mixed martial artist Bruce Lee, who weighed nearly 140 pounds, could perform great feats of strength and power. It is theorized that the efficiency of communication between the central nervous system (CNS) and the working muscles is what is responsible for producing greater amounts of strength. 

How the CNS Influences Strength 

The brain and spinal cord send signals, known as action potentials, down the neurons to the muscle(s) they innervate with to communicate with the muscle. Upon receiving a signal, a muscle fiber will contract. The greater the signal, the greater the ability a muscle can shorten. Put simply, the more signals a muscle receives from a nerve, the more strength it can produce. 

Greasing the Groove: Mastering Movements 

So, how can we influence our nervous system to produce more of these signals? One way is to perform countless repetitions of a specific movement. For instance, to get really good at pull-ups, one must perform lots of them. Pavel Tsatsouline, the famous coach who pioneered the popularity of kettlebell training in the West, refers to this as “greasing the groove.” This is where bodyweight training comes in. Bodyweight training is great for workouts involving high repetitions due to a lack of extra resistance from a weight. 

Let’s revisit our pull-ups for an example. Choosing not to add weight to your pull-ups will allow your body to perform more repetitions. Even though you are not creating as much muscle damage (the primary catalyst for muscle growth), you are creating more opportunities for your body to “learn the movement” or “grease the groove.” Each repetition integrates the movement into your central nervous system, developing a “mind-muscle connection.” This integration allows your nervous system to send more signals, enabling greater control and thus greater force production in that movement, making you stronger over time. 

Key Movements for Bodyweight Training 

After learning how bodyweight training can help produce strength by creating a strengthening communication between the nervous system and the working muscles, what are some ways to perform bodyweight training? As with any strength training program, we must focus on a few key movements: pushes, pulls, rotations, isometric holds, and single-limb movements. 

For bodyweight training, some of the most popular movements include squats, lunges, push-ups, pull-ups, trunk twists, and planks. Starting with these exercises forms a great foundation for those just beginning in bodyweight training. Over time, as your body adapts to the workload, try varying different factors to make the exercises more challenging. Increasing the number of sets and repetitions is commonly used but is not the only factor that can be varied. The speed of the exercise, body positioning, and performing an exercise unilaterally, such as a one-handed push-up, are also great ways to increase the difficulty. 

Now that you’ve learned why bodyweight training is effective and how to implement it into your fitness routine, you can train anywhere, anytime. There are no excuses! Keep in mind that mastering the art of bodyweight training does not happen overnight. It takes time and dedication. Consistency and discipline are key to practicing these movements. 

Start off with each of the six basic exercises at a difficulty level suitable for you, and incorporate more challenging variations as your body adapts and gets stronger. 

Now get after it! 

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Extra, Extra... Read all about it! The National Institute for Fitness and Sport (NIFS) has been providing Fitness Management Services in senior living communities across the US for over 20 years. In that time, we have hired some of the best professionals in the business catering to the health and fitness needs of older adults and developing great content and programs to enrich the lives of residents. We see the benefits of empowering seniors with education and choices for safe exercise to champion their health and we are proud to partner with communities who make resident wellness a priority.

At the International Council on Active Aging (ICAA) Conference this week in Raleigh, North Carolina, we were thrilled to unveil a new service to senior living providers making NIFS expertise more accessible to more communities with NIFS Wellness Companion! For the first time, communities can take advantage of a subscription-based service to receive NIFS expert content and programs to enhance their lifestyle programming.

Residents have been loving our content and programs written by our team of senior fitness specialist and registered dietitians for decades. If wellness is a priority for your organization, NIFS now has more solutions to support your community either through our professional staffing in Fitness Management or by your own wellness champion having an array of fitness, nutrition, and health-focused content and programs at their fingertips every month with NIFS Wellness Companion.

As communities have experienced the ease of participating in free events with us the past couple of years with Pump it for Parkinson’s, it’s left many asking, “Do you sell any of your programs because this was so easy to implement, and our residents loved it?” While NIFS Wellness Companion won’t be the full arsenal of NIFS programs and services, it does infuse a level of professionalism, consistency, and creativity into the monthly programs and education communities provide their residents without the frustration of trying to brainstorm what to do, or more importantly finding the time to sit down and develop the content. We know residents thrive on consistency and fitness coordinators, lifestyle directors or life enrichment directors will have the convenience of expertly curated content at their fingertips to plug into their monthly calendars and resident engagement apps.

According to a recent survey by the ICAA, 90% of CEOs in the senior living sector believe that providing wellness programming is vital for business growth. Current residents are engaging more than ever before, and prospective residents are making decisions on where they choose to move based on wellness offerings that will help them live independently for as long as possible. With NIFS Wellness Companion, communities can demonstrate their commitment to supporting resident wellness by partnering with a national organization who specializes in senior fitness.

As a nonprofit organization with a mission rooted in enhancing healthy living through the lifespan, we are thrilled that Wellness Companion will help us reach more seniors with education and exercise options to help them live well while making the jobs of busy wellness professionals that much easier!

Want to learn more about our new subscription-based service, Wellness Companion? Click below for more information!

In today’s fast-paced world, it’s easy to let health take a back seat to our daily responsibilities. This often results in a sedentary lifestyle, which not only affects our muscles but can also slow down our digestive system. Just like a well-oiled machine needs all its parts to move effectively, our digestive system thrives on regular movement. In this blog, we’ll explore the relationship between digestion and exercise, what the science suggests, and how to incorporate practical strategies to keep things moving. Let’s dive in and unlock the way to a healthier, happier gut! 

The Science Behind Digestion and Exercise 

Exercise can affect our digestive system in many ways, mostly yielding beneficial results but occasionally leading to digestive discomfort if done incorrectly. Factors like meal timing, meal composition (amount of fat, protein, and carbs), exercise intensity, and duration all play a role. For instance, a high-fat meal before intense exercise may lead to digestive discomfort, but if the meal is given enough time to digest, it can actually improve exercise performance. So, how can exercise specifically aid digestion? 

Science shows that exercise generally has a positive impact on digestion and gastrointestinal health. It has been shown to reduce the risk of colon cancer and accelerate gastric emptying, the time it takes for food to leave the stomach, which can help relieve constipation. However, high-intensity or prolonged exercise can sometimes cause acid reflux or other digestive discomfort in certain people, particularly based on personal medical history. Finding a balanced exercise approach maximizes benefits while minimizing potential risks. 

Practical Tips for Healthy Digestion 

Now that we have the baseline understanding, how can we implement movement to improve digestion? Research supports that any form of low-intensity exercise can be beneficial, such as: 

• Walking: Walking at a leisurely pace can be a convenient option, whether it’s around the block, your office, or a nearby park for 10–20 minutes after meals. A higher step count also brings a range of other health benefits. 

• Yoga/Tai Chi: Gentle movements and stretches are ideal to aid digestion without causing discomfort. Avoid pushing the intensity to ensure that food is digested comfortably. 

• Biking: Like walking, low-intensity biking at a pace where you can maintain a conversation is a good option for digestive support. Aim for 10–20 minutes. 

Overall, exercise and digestion are closely related, and a short, low-intensity walk after meals can encourage healthier digestion by speeding up gastric emptying. Allow an hour after eating before attempting high-intensity exercise to avoid digestive discomfort. 

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‘Tis the season to keep moving! With our Holiday Hustle program in full swing, we hope you’re staying on top of your fitness goals. One of our primary targets is tracking 50,000 steps per week throughout the program — and we aim to keep that momentum going into the new year and beyond.

For some, that goal might seem daunting. If your daily routine involves long hours on your feet in work boots, wearing shoes that have outlasted their prime, or sitting at a desk for hours followed by a car commute, then it's time we talk about how to fit those steps into your day — from the ground up.

Does Your Shoe Fit?

When it comes to footwear, fashion and function often clash. This is particularly evident in the athletic shoe industry, but it also impacts business and fashion footwear. Many popular brands prioritize sleekness or a stylish heel, but sacrifice foot support and proper toe box space.

To check if your shoes are working for you, simply place your foot inside your shoe — does it feel cramped or is there a noticeable difference between the width of your foot and the sole? If your toes spill over or feel pinched, it’s time to rethink your choice. A proper fit is crucial, and many stores offer professional fittings to help you find a shoe that suits your foot's natural shape. If you're starting to feel discomfort or new pains as you take on more steps, a proper shoe fit could be the fix.

Are You Paying Attention to Your Shoes?

If you're already on your feet a lot, walking or standing, it’s essential to pay attention to the wear and tear on your shoes. Over time, shoes break down, and worn-out soles can negatively affect the alignment and function of your feet. Think of it like running shoes — dedicated runners typically replace theirs every 2-5 months because shoes have a lifespan.

Here’s how to tell if it’s time for new shoes:

• Check for worn edges or vertical creases on the sole — a sign the shoe's support is breaking down.
• Inspect the tread — is it still intact?
• Compare the wear on your left and right shoes — uneven wear can signal alignment or gait issues.

If you notice any of these signs, it’s a good idea to schedule a professional shoe fitting or visit us for an assessment.

Are Your Feet Ready for the Challenge?

A well-fitting shoe is just one part of the equation — foot strength is just as important. If you're new to physical activity or haven't been walking much recently, it's a good idea to prepare your feet and ankles for the challenge.

Here’s a simple test: Can you "draw" the alphabet with your toes (tracing each letter in the air) without cramping or tiring out? Can you flex and spread your toes (like making a fist with your feet) 10 times without discomfort?

If these exercises are difficult, don't worry! Start with small, daily stretches and exercises to build strength in your feet. You can also schedule an appointment with one of our physiologists to help improve your foot strength and flexibility.

Ditch the Shoes — Occasionally

Here’s a tip that might sound counterintuitive: sometimes, less is more. Shoes are great for protection, but they also do some of the work your foot muscles should be doing. Whenever possible, spend some time without shoes on. Walk barefoot on grass or around your home to activate your foot muscles naturally. The less support your shoes offer, the more your muscles will engage, improving both strength and flexibility.

This practice not only helps build foot strength, but it also gives you valuable feedback about your walking style, which can be helpful when selecting future shoes — especially for hiking or running.

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Time is our most precious, valuable, non-renewable resource. And we’re all running out of it. Being effective with time isn’t a one-time event. It’s a lifelong practice. It’s something we need to keep revisiting and revising. Because as we enter different seasons and stages of life, our goals and priorities change! It’s time to get clear on how to spend your time. All it takes are these simple steps.

FIRST, NOTICE HOW YOU THINK AND TALK ABOUT TIME.

Pay attention to your negative and limiting beliefs around the concept of time. The next time you catch yourself saying anything negative about your relationship with time, stop and face that negative thought or belief. Then immediately REPLACE it with the opposite, positive thought or belief. 

SECOND, YOU NEED TO BE CLEAR ON THE VALUE OF YOUR TIME.  

What activities eat up your time, but aren’t bringing you the results or joy that you want? What distractions or interruptions keep you from focusing on what matters most? What’s the one action step you can take right now to let that thing go? 

When you repeatedly prioritize the comfort of others and put your own needs on the backburner, it creates a cycle of overwhelm and exhaustion. Whether you strive to avoid conflict, appearing rude, or burning bridges, saying no isn’t always easy. But it is a message that can be delivered with compassion and love. You have the right to say no – without feeling guilty. Saying no is an act of kindness to yourself, as well as the people around you.

Here are a few ways to say no.

1. “Thanks for thinking of me for _________ but I’m not able to accept given my other commitments.”
2. “Thank you for your kind offer. While it’s not something I choose to pursue, please know how honored I am to be asked.”
3. “I have to pass on this one. I’ve been burning the candle at both ends and promised myself I wouldn’t take on one more commitment until I’ve had the chance to rest and get my energy back on track.”

FINALLY, DECIDE WHAT MATTERS MOST. 

What’s your single most important goal or project at this stage and season of your life? Write down the #1 project that if you focused on it and got it done, you know it would make an extraordinary difference in your life. What would it be worth to you to cross that finish line?  

Remember, we’re all adapting to new routines. Now is the perfect time to take a good look at your priority list. Examine your daily habits. Give yourself permission to observe and reflect. The goal is to make sure that everything you’re committing to still makes sense for your life now and moving forward.

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