Corporate Fitness and Active Aging

Starting your fitness journey can be intimidating, but it doesn’t have to be complicated. The key is to start with the right mindset, focus on the fundamentals, and to build long-lasting habits. Fitness isn’t a quick fix; it’s a long-term commitment to yourself that takes time but comes with great rewards when done properly. Setting S.M.A.R.T. goals (Specific, Measurable, Attainable, Realistic, and Timely) can help you stay focused and motivated throughout your journey.

Individuals can get held up by the numbers on the scale, and for good reasons, but it's also important to consider the changes in mood, energy, and strength along the way. These changes are often overlooked, yet they are often the first signs of progress and can be just as important as the numbers on the scale.

When it comes to exercise, keep things simple. Having a balanced routine of strength training to develop muscle and support bone and joint health, include cardio to improve heart health and endurance, and flexibility and mobility work to keep the body moving and reduce risk of injury. Fancy equipment or advanced techniques aren’t necessary in the beginning; start with the fundamentals and build from there. For example, begin with a bodyweight squat, and once you feel comfortable with form and technique, add resistance with a kettlebell or a dumbbell. Once you understand the basics, there are plenty of progressions to keep progress moving upward.

 Burnout, overtraining, and injuries are important things to avoid when starting out. These issues are common among beginners, but even experienced athletes can fall into the same trap. The good news is that they’re preventable. When you begin a new routine, it’s always better to start slow and build gradually. Your body needs time to adapt to the new stressors that exercise places on it, and pushing too hard too soon increases the risk of overtraining and injury. A smart starting point could be 20-30 minutes per session, 2-3 days/week. Focus on proper form; it might feel repetitive at first, but mastering technique pays off. Good form not only makes your workouts safer, it also makes them more effective because you’re able to control your body and any external resistance with confidence.

Nutrition and exercise are important, having a solid foundation of both is important to reach the goals you have in place for yourself. Stick to balanced meals that include lean protein, complex carbs, healthy fats, and plenty of fruits and vegetables. Stay hydrated with water being your go-to drink. Avoid extreme diets, for example, having a regular daily calorie intake of 2,500 and cutting it down to under 1,500 overnight is often hard to maintain, unhealthy, and should be progressive if needed. For workout recovery, prioritize protein and carbs to replenish energy and support muscle repair.

You don’t need a gym membership to start. Although it can help with consistency, it’s not necessary when starting. Try simple bodyweight exercises like squats, push-ups, and planks. Add some low-impact cardio such as walking, cycling, or swimming. If you have access to dumbbells or resistance bands, basic strength movements like rows, lunges, chest press, and overhead press are all great options.

Consistency will be the secret to your success. Try to create a routine where workouts are around the same time and same day. Over time, these habits will turn into second nature. Also remember that fitness isn’t just about how you look; it's about feeling the improvement in your mood, energy, and sleep on a day-to-day basis.

As you begin your fitness journey, watch out for common mistakes. Be careful with overtraining, which can lead to burnout and injury, and avoid comparing your progress to others, it can be discouraging. Everyone is built differently, which makes everyone’s journey different and unique. Rest and recovery are just as vital to the workout itself because your body will need time to adapt to grow stronger.

Your Fitness journey is about progress, not perfection. Keep things simple, stay patient, and celebrate every small win along the way. The habits you build now will set the foundation for a healthier, stronger future.

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.