Corporate Fitness and Active Aging

In today’s fast-paced, screen-driven world, we often lose sight of the simple, powerful connection between our minds and bodies. We get caught up in endless to-do lists, meetings, and notifications, leaving little time to pause and just be. But what if you could take small, intentional steps to bring balance back into your life? This article explores simple, effective ways to nurture that connection and create space for mindfulness, movement, and renewal.

Your mind: The silent voice folded seamlessly in your brain that is reading this article, organizing your plans for the day, and begging to hit the coffee machine one more time before your next meeting. 

Bringing mind and body back together requires effort—especially when most of us spend 8+ hours daily in front of a screen. Refocusing that attention to nurture body awareness and mindful movement calls for intentional action. Try this quick exercise a few times: 

Take a deep breath, filling your lungs. As you inhale, rise onto your toes and stretch upward, as if in that first morning stretch. Hold the position for 5 seconds. Then exhale as you lower your arms, return to your heels, and relax your neck and shoulders. 

This is what connection feels like: no screen, just your body in motion, doing exactly what you asked of it. With that in mind, here are some excellent ways to reconnect: 

Meditation – This timeless practice often gets reduced to just “a moment of silence,” but true meditation, when practiced consistently, can lead to deep positive effects. The best part? It’s incredibly accessible. Set aside twenty minutes, find a peaceful space, and get comfortable (try these common meditation positions). Here’s one I recommend: 

The Body Scan – This is a powerful way to connect with your body. Start at your feet, focus on tensing each muscle group, then fully release. Work your way up, taking 30 seconds to one minute for each group: feet, calves, thighs, glutes, core, chest, back, hands, forearms, upper arms, shoulders, neck, face, and head. You can adjust the time as needed. 

Exercise – Picture this: Your brain calling you, saying, "Hey, I need you to move this body around a bit!" When you’re inactive, your brain feels it, too. We’ve all heard, “an object in motion stays in motion,” and it couldn’t be truer for our bodies. Studies consistently show that adding even a small amount of physical activity improves mood, focus, and overall health. Good news: this doesn’t mean you need an elite athlete’s routine. Just 20-30 minutes a day can make a difference! Try desk exercises, 15-minute home workouts, chair yoga, or a quick ab routine. 

Hiking – Unplugging and hitting the trails is a great way to naturally shift your attention to sensations and movement. Look up local park resources for trail maps, lace up some comfortable shoes, and spend some quality time outdoors. 

Fitness Center Time – A fitness center is a space dedicated to movement. Whether you join a group class, lift weights, or follow your own routine, getting active strengthens your mind-body connection. Unsure where to start? A NIFS professional can help. 

Scheduling regular movement into your day brings real benefits. If you’re spending hours at a desk or focusing on deadlines, stand up whenever possible. Take short walks, step outside, or try this quick reset: inhale deeply, rise onto your toes, reach high, exhale as you lower your arms, come back down, and relax. 

Now, you’re connected! 

Popularized by James Clear in Atomic Habits, habit stacking involves pairing a desired action with something you already do daily. Examples of routine actions include waking up, brushing your teeth, or putting on your shoes. By adding a desirable action directly before or after these existing habits, it becomes easier to incorporate into your life.

Sounds simple enough, right? However, a bit of planning will help, especially if we take advantage of a natural motivator: dopamine.

Dopamine is a hormone and neurotransmitter involved in several body functions. Here, we’ll focus on its role in the reward system, or pleasure feedback loop. This system is designed to reinforce positive behaviors. When we perform an action that brings a positive feeling, our brain releases dopamine, making it more likely we’ll repeat that action.

Let’s dive into the strategy and how you can use it to replace a habit you don’t like with a more desirable action.

Example 1: Attach Your Desired Action to an Everyday Task

At the end of each workday, you may check your email, turn off your computer, and pack up your bag. To kickstart a fitness habit, try adding “put on gym shoes” as the last step. In the beginning, you don’t even need to go to the gym afterward—just build the habit of putting on those shoes. Once this becomes routine, you’re ready for the next step!

Example 2: Link a Desirable Action with a Less Helpful Habit

If you tend to eat unhealthy snacks and watch too much TV in the evenings, try replacing this with a new habit. Schedule cooking dinner first, making it a necessary step before you unwind with screen time. Cooking requires a bit of effort, but it comes with a built-in reward: a tasty meal! Plus, stacking a desirable action with a habit that triggers dopamine can help phase out the less desirable habit over time.

Example 3: Build on Your Routine with Additional Desirable Actions

After a few days of swapping work shoes for gym shoes, add a walk past your fitness center on your way to the car. With the reward system in full effect, you can keep adding steps to your routine. Soon, finishing your workday with a workout will feel natural.

Habit stacking is a powerful, practical way to transform your routine and achieve lasting change. By linking desired actions to existing habits and utilizing the brain’s natural reward system, you can create a pathway to your goals that feels both manageable and motivating.

Start small, stay consistent, and allow each new habit to build on the last. With time, effort, and the right mindset, you’ll develop routines that serve you well, benefiting both your body and your mind.

Habit Stacking with the Holiday Hustle

The Holiday Hustle program is a perfect example of habit stacking in action. The three core tasks—taking 50,000 steps per week, drinking 64 ounces of water daily, and carving out 5 minutes for yourself—are simple habits that can be linked to your existing routines. For example:

• Take steps during your lunch break or while making evening phone calls.
• Drink a glass of water with every meal or coffee break.
• Practice mindfulness or relaxation for 5 minutes right before bed or after brushing your teeth.

Once these habits become part of your daily rhythm, you can build on them by adding more healthy actions, like stretching after your walks, incorporating a morning gratitude journal, or prepping balanced meals for the week. The Holiday Hustle sets a strong foundation for your well-being, helping you maintain your health through the busy season and beyond.

Why wait until New Year’s to start building better habits? Start your habit stacking today and take the first steps toward a healthier, more fulfilling lifestyle!

‘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.