Corporate Fitness and Active Aging

Ever wish you could flip a switch and silence your mind, just like you do with your phone? It’s easy to get caught up in the whirlwind of worries and stress. We’ve all been there—feeling overwhelmed by what we need to do next. But remember those times when you lost track of time, fully immersed in what you were doing? In those moments, you were truly present, enjoying the beauty of now. That’s the magic of mindfulness, and here’s the good news: you can train yourself to access that state more often. 

Mindfulness isn’t just a way to hit pause on a busy mind; it’s a tool that helps you get out of your head and into the present moment. Not only does it improve focus and creativity, but the more mindful we are, the better we handle life's challenges. 

So, what exactly is mindfulness? Simply put, it’s the practice of being fully present in the moment and accepting your experiences without judgment. 

Mindfulness is built on three key pillars: Intention, Attention, and Attitude. Think of these as your mindfulness foundations: 

• Intention is setting a conscious goal to be aware of your inner and outer world. Each day, ask yourself, “How do I want to show up today?” 

• Attention is about focusing on the present, without getting lost in the details or content of a situation. When your mind wanders, gently bring it back. A helpful trick? Focus on your breath while in conversation or during tasks. 

• Attitude is about embracing experiences as they are, with neutrality and without judgment. Cultivating a compassionate, non-judgmental perspective helps us stay grounded and aware. 

By paying attention to what’s happening right now, setting clear intentions, and approaching life with an open, non-judgmental attitude, we can foster a deeper sense of mindfulness in our everyday lives. 

Techniques You Can Try: "Sit and Know You’re Sitting," Body Scan, and Grounding Meditation 

Here are a few mindfulness techniques you might want to explore: Sit and Know You’re Sitting, Body Scan, and Grounding Meditation. 

• Sit and Know You’re Sitting: This practice is about simply sitting with awareness. Find a comfortable seat, close your eyes, and take a few deep breaths to relax. As you breathe in, acknowledge that you’re breathing in. As you breathe out, know that you're breathing out. You can silently say “in” and “out” with each breath to steady your attention. And when your mind inevitably wanders (because it will), bring patience, curiosity, and forgiveness to the moment as you gently return your focus to your breath. 

• Body Scan: This is a powerful way to become aware of the sensations in your body and release hidden stress or tension. You don’t need to “fix” anything during the scan—just notice what’s happening in your body. Here’s how: Close your eyes, take a few long, deep breaths, and let yourself arrive in the present. Relax both your body and your mind. Now, bring your awareness to the crown of your head, moving down to your forehead, eyes, cheeks, and neck. Continue down your shoulders, arms, and all the way to your fingertips. Then, shift awareness to your upper back, shoulder blades, and down your back. Notice the front of your torso, from your chest to your stomach, and move through your hips, legs, and feet. Let your whole body be at ease. Sit quietly with the experience of having a body, and when you’re ready, open your eyes and notice how relaxed you feel. 

One of my favorite quotes is, “Be where your feet are.” To help you ground yourself in the present moment, I want to share a simple, yet effective meditation called the 5-4-3-2-1 technique. This practice is fantastic for bringing your awareness back to the here and now. 

For this meditation, keep your eyes open and take a few deep breaths. As you settle into the present, become aware of your surroundings. With each step, take a moment to pause and fully absorb the experience: 

1. Notice five things you can see. 
2. Identify four things you can feel or touch. 
3. Listen for three things you can hear. 
4. Notice two things you can smell. 
5. Think of one thing you can taste (if you can’t connect with a taste right now, just note a flavor you enjoy). 

This exercise is a beautiful way to anchor yourself and reconnect with the world around you. 

In our busy lives, practicing mindfulness can be a transformative journey. By embodying the principles of intention, attention, and attitude, you can cultivate a deeper sense of peace and live more fully in the present. Remember to grant yourself grace as you progress, it's not about perfection. As you continue this path, you may discover moments of clarity and connection that enhance the quality of your life. So, take a deep breath, “be where your feet are,” and embrace the journey of mindfulness. 

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As we age, physicians and specialty doctors will talk to you about exercise and eating a well-balanced diet. We sometimes forget that brain health is just as important. Concentration on moving or getting 30 minutes of exercise per day, and strength training 2-3x a week, but is there any emphasis on brain exercises? If so, what does it look like? Are your residents participating in an craft or art? Are they doing word or cross word puzzles, easy math, or reading aloud? Are they resting their mind, or meditating?    

We all fear losing some of our memory and cognitive function.  As we age, it is normal to feel a sense of insecurity when we misplace our phone or keys, or even forgetting a step in a craft that you’ve done for many years. There are a lot of brain health exercises that the residents can participate in, it is just finding the ones they love to do where it is easy, slightly complex, but enjoyable.  

There are many simple activities that we can do to engage our brain. Here are a few easy ways to engage the brain, and possibly decrease risk of memory loss.  An easy way to help brain health is engaging with your neighbor, a friend, or a family member and discussing current life events, attending a church service, or maybe a music/ theater event.  Another simple exercise is handwriting notes or sending handwritten cards. Handwriting engages the brain more than sending a text or an emoji.  

And of course, there are “brain” games that we can play on our phones or iPads.  Look at your phone and check out the word games, or the simple math problems.  Simple math problems can engage the prefrontal cortex of the brain. Doing simple math is an easy way to exercise your mind. Keep in mind, when it becomes too stressful, you need to decrease the complexity of math problems.  Stress is not beneficial for your mind and body.  

Another awesome thing you can do for your brain health is to learn a new craft or perfecting your current craft.  Is there another advance step you can put into your current craft or skill to make it more challenging, such as learning a new stitch or a new painting style? These ideas can give you a sense of control and purpose. Lastly, meditate and rest your mind, if you love sleep, SLEEP, it is good for your body and mind.  

So how are you engaging with the residents in brain health or brain classes? What sorts of activities or classes are you hosting to entice the residents?  

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