Corporate Fitness and Active Aging

This blog was written by Sean Holbrook. Meet our blogging fitness specialists at the NIFS website.

A month ago I wrote "Wii Fit and Wii Sports: Why They're Good for Senior Fitness," which covered the benefits of the Nintendo Wii to increase physical activity among seniors. That blog set off the proverbial light bulb in my head and made me wonder how could I incorporate Nintendo's Wii into senior fitness classes at my Continuing Care Retirement Community.

I had originally planned a four-week balance program with a three-month follow-up using the Fullerton Advanced Balance (FAB) test to be launched the following month. But I came up with a way to incorporate the Wii Fit to use the initial body test on the game as one of the pre- and post-test measurements for the program. Along with using the Wii Fit body test, participants performed a baseline assessment using the FAB test.

Based on their performance in the baseline assessments, participants would be set up with personalized exercises that focused on one to two specific areas pertaining to their balance that needed the most work. The most common areas were lower-body weakness, center-of-gravity control (standing and dynamic), vestibular impairments (inner ear), and poor use of vision.

Along with individualized exercise programs, participants were encouraged to use the Wii Fit and play balance games to become more aware of their center of gravity and work on their center-of-gravity control. The most popular balance games used during the program included ski jump, lotus focus (using it with tandem and semi-tandem balance stances), snowboard slalom, and ski slalom.

It has been about six weeks since the program began and many of the participants have begun their four-week assessments. I'm happy to report positive results. At the four-week assessment, 80 percent of the participants have shown improvements over their FAB baseline tests. The most common areas of improvement have been lower-body strength and center-of-gravity control. The participants are scheduled for a second three-month follow-up, which will give them adequate time to see significant changes in their balance and on their scores in the FAB test.

This blog was written by Veronica HofMann. Meet our blogging fitness specialists at the NIFS website.

Before you reach for that next drink, make sure you know what you are getting yourself into! Many of us know that some beverages pack in tons of calories, sugar, and fat. But there may be some on Eat This, Not That's Worst Drinks in America list that may surprise you! The sugar content in many of the drinks would rival a late-night snack binge on all of your favorite sugary foods. Here are some examples:

• Worst Water: Snapple Agave Melon Antioxidant Water (1 bottle, 20 fl oz). This has the sugar equivalent of two Good Humor chocolate éclair bars.
• Worst Bottled Tea: SoBe Green Tea (1 bottle, 20 fl oz). This has the same amount of sugar as four slices of Sara Lee cherry pie!
• Worst Energy Drink: Rockstar Energy Drink (1 can, 16 fl oz). You could just eat six Krispy Kreme doughnuts…that will boost your energy, right?
• Worst Beer: Sierra Nevada Bigfoot (1 bottle, 12 fl oz). If you want to splurge on beer in terms of carbs, you could have an entire 12-pack of Michelob Ultra for one of these!
• Worst Lemonade: Auntie Anne’s Wild Cherry Lemonade Mixer (32 fl oz). Dangerous levels of sugar in this one―same as 11 (yes 11!) bowls of Cookie Crisp cereal.
• Worst Frozen Coffee: Dairy Queen Caramel MooLatte (24 fl oz). Moo in the name should be your first clue, but here is the shocker: 12 Dunkin’ Donuts Bavarian Kreme donuts have the same amount of sugar. WOW!
• Worst Drive-Through Shake: McDonald’s Triple Thick Chocolate Shake (large, 32 fl oz). You could swap the shake for 13 baked apple pies and get the same sugar!
• Worst Smoothie: Smoothie King Peanut Power Plus Grape (large, 40 fl oz). So smoothies are healthy, right? Not this one; 20 Reese's cups has the same amount of sugar! Not to mention, who really needs 40 ounces of anything?

And the award for worst drink in America goes to:

Cold Stone PB&C (Gotta Have It size, 24 fl oz). At over 2,000 calories in just 24 oz, this is the one to avoid at all costs. That’s more than a day's worth of calories in one drink! You could have 30 Chewy Chips Ahoy cookies for the same sugar!

Usually we are guilty of grabbing drinks like these on the go or while at work. If you or your coworkers have packed on pounds due to sugary drinks, this could be a reason to speak to your employer about a worksite fitness program (if you don't already have one).

At the very least, this would be a great lunchtime conversation with coworkers. This information is shocking to most. If more people knew just how bad these drinks were, it might help them make better decisions. 

This blog was written by Dan Walker. Meet our blogging fitness specialists at the NIFS website.

Last time we looked at three of the top benefits of utilizing your company’s corporate fitness center: cost, convenience, and the environment. Today we will look at three more reasons why you can’t afford to pass up what your company has to offer in its fitness center.

Expertise

This isn’t entirely universal, but most corporate fitness center staff members are college educated and certified through a reputable organization such as the ACSM, NSCA, or NASM. This ensures a high level of expertise in helping you to exercise the right way and reach your goals.

Guidance

Many gyms have thousands of members and simply aren’t able to do much more for you than take your membership dues each month. But in corporate fitness centers, programming, classes, and education are top priorities with the goal being to get as many members as possible plugged into what is offered. Your company really sees a return on investment only if your health is improved through what the facility has to offer. You can rest assured that you are their top priority, not making money off membership dues.

Stronger Relationships

Working out with your coworkers gives you a chance to spend time with them in a new and different way. Taking group fitness classes together, working out with someone, or buddy training with someone else are all great ways to build teamwork and rapport outside the office. Often enough, different incentive programs and friendly competitions take place throughout the year, giving you yet another way to build a bond with those you work with.

The health benefits of regular exercise, which you can get at any gym, are well documented. But corporate fitness centers offer much more than your average commercial gym membership. Among those benefits are a better price, a more convenient location, a professional environment, expert staff, more guidance in your fitness journey, and a chance to build better work relationships.

If you aren’t already experiencing all the benefits your company’s corporate fitness center has to offer, go check it out today!

This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.

Why have group exercise classes remained popular since their introduction in the '80s? I don’t think it’s the leg warmers and leotards, but I could be wrong. Perhaps it is the motivation and social interaction that come with exercising with a group. Or it could be the time-efficient solution in our time-stressed culture.

Whatever it is that continues to draw people to participate in group exercise classes, this area of the fitness and exercise world goes through trends and fads much like other areas in life. Here are some trends you can expect to see in 2011.

Zumba

This Latin-inspired dance class is exploding right now. The Zumba motto, which is “Ditch the Workout; Join the Fun,” is a perfect way to describe how its participants feel about the class. “It’s so fun you forget you’re working out,” one of my members said to me. I think the bass-thumping music has something to do with it, too.

Boot Camp

You guessed it: This military-style class attracts both men and women for the no-frills approach to working out. Boot camp groups have been growing in popularity for the last several years, and they are still on the rise in 2011. Instructors lead their recruits through pushups, jumping jacks, lunges, and sprints before the sun rises.

Early mornings aren’t for you? Because of their popularity, health clubs and gyms are offering many indoor boot camps at all times of the day.

Yoga

This slow paced, gentle exercise class known for its stress-relieving style of mind and body exercise is especially popular in corporate fitness centers. In addition to the traditional style of yoga, called hatha yoga, look for other forms to emerge in 2011, like power yoga and hot or bikram yoga. 

Group exercise class offerings can be a key factor in the success of a corporate fitness center. If you don’t already offer group exercise classes in your wellness center, they may be the best motivation to get your employees to get on board with exercise.

This blog was written by Sean Holbrook. Meet our blogging fitness specialists at the NIFS website.

Does winter still have you feeling blue? Need a boost for your self-esteem? Regular exercise can improve your mood and sense of well-being; doing it outdoors can give you an extra lift!

Green exercise refers to exercise or physical activity that is performed in nature, which has shown an ability to create a calming effect as well as having a positive effect on your mental well-being. With spring just around the corner, you probably feel a bit like I do: you're ready for the fresh air, green leaves, and warm sun. Green exercise is a simple and free way to get all that and more.

You may ask yourself, how much time do I have to spend exercising outdoors to see the benefits of green exercise? Surprisingly, it takes only five minutes a day, according to a recent meta-analysis of 10 studies involving 1,252 participants. The study by Barton and Pretty (2010) showed improvements in self-esteem and mood for the overall population of the study.

Looking for ways to green your routine?

• Take a five-minute walk during your lunch break.
• Start a garden in your yard.
• Try stretching outside on your deck or patio.
• Plan a nature hike or bike ride on the weekend.

Gather your coworkers for a walk at lunch! Green fitness is one of the many ways your company can get on the corporate wellness bandwagon!

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

Do you consider fruit when you’re hungry for a snack? Instead of grabbing those chips, grab some berries! Most berries taste like a treat, anyway, with their natural sugars, and the health benefits are amazing. (Okay, some might not agree that berries are a treat, but they are very good for your body!)

Why Berries Are So Healthy for You

Most berries are packed with vitamin C, fiber, and potassium. They also contain organic chemicals that help to lower blood pressure and increase HDL (good cholesterol) levels. There are several possibilities, so don’t be afraid to branch out on your berry intake. Strawberries, blueberries, raspberries, and blackberries are good tasting and fun to add to other things.

Ways to Use Berries in Healthy Meals

The ways to incorporate berries in your diet are endless. You can

• Add them to a salad for lunch
• Make a homemade low-fat smoothie
• Add them to a relish on top of your favorite barbecued meat
• Put them in pancakes
• Add them to yogurt

When adding them to recipes, it’s best to use frozen berries. But do not add any additional sugar.

Go ahead; pick up some berries at the store tonight for a healthier you!

This blog was written by Megan Jack. Meet our blogging fitness specialists at the NIFS website.

Remember the old adage “you are what you eat”; it's more like “you smell like what you eat!” The foods we eat have a direct effect on our body odor.

We all think of perspiration as the main culprit for a person’s odor. (Think of the guy next to you at your corporate fitness center sweating up a storm and smelling less than fresh.) However, sweat itself is odorless. The odor comes from the bacteria on the skin and the toxins your body excretes. Some our favorite foods are responsible for those “stinky” toxins.

Foods That Make You Stink

According to Discovery Health, the following foods are absorbed by the blood and lungs, causing bad breath and body odor for several hours:

• Garlic and onions
• Mint and turmeric
• Blue cheese (and other fermented foods)
• Cabbage and cruciferous vegetables
• Vinegar

Even foods without a pungent odor can cause a strong bodily smell. A 2006 study conducted by Charles University suggests that men following a vegetarian diet were judged as having a more pleasant and less intense body odor compared to meat eaters.

Processed Foods Also Cause Body Odors

Another odor culprit is processed foods. These foods contain little to no fiber, and high amounts of sugar, hydrogenated oils, and refined flour. They leave a great deal of waste product behind after the body absorbs the nutrients. This waste product is then excreted by the body and can create a moderate to strong odor.

Eat a diet high in plant-based foods to keep your body odor in check. More often than not, if the food you eat has a strong smell, you will too.

This blog was written by TJ McAloon. Meet our blogging fitness specialists at the NIFS website.

The time in the lower-right corner of your computer screen reads three o’clock. You’re tired and in need of a pick-me-up. It is too late in the day for a full meal; you are about to head home for dinner in two hours. Your coworker notices you start to drag at your desk and offers some suggestions for a boost in the form of some snacks, a soda, or a cup of coffee.

Weighing Your Snack Options

You now have some options to pick up your energy level, but which is the best one? Which one can you eat or drink without worrying about putting on unwanted pounds while sitting at your desk?

The first option is coffee. The average cup of black coffee does not have any fat, has only 2.5 calories per serving, and provides that quick fix of caffeine for energy. However, the drink does not provide any nutrients and little to no vitamins. 

Could you go for a snack from the vending machine? Unless you choose one of these healthy options, you could be headed for a diet disaster.

Maybe a piece of candy or a leftover doughnut from the morning would provide that sugar rush you crave? These things will provide the quick burst of energy for you; however, once that wears off, you'll be left with a crashing feeling and be back at square one: tired, plus feeling guilty for inhaling a bag of M&Ms.

The Winner: Bring Healthy Snacks from Home

Your healthiest and best option is to opt for fruit and vegetable snacks that you can bring from home. Try packing a small bag of sliced apples or a cut-up banana. Both of these fruits are full of vitamins, antioxidants, and fiber. They can give you that burst of energy while eliminating a big crash like snack-type foods cause.

Eating the correct food at the office can help lower your stress on the job, while increasing your productivity. Who knows―eating healthy may even help you get that promotion that you deserve as well.

This blog was written by Kimm Thiel. Meet our blogging fitness specialists at the NIFS website.

An exercise a day helps keep the doctor away! Ever notice how physically fit people seem to seldom catch that bug that’s been going around the office? Well, it's not just good luck; there’s actually some scientific basis for it.

Some new (and some not-so-new) research is showing that people who get regular aerobic exercise have milder flu symptoms and for fewer days than their couch-potato counterparts. It’s no wonder various workplace health promotion programs are dedicated to this exact idea. Decrease absenteeism and up goes productivity. What a concept!

And, as if you needed yet another reason to get and stay active, here are a few more. In one study, men who walked just three to six hours a week decreased their risk of prostate cancer by almost 67 percent over sedentary men. On another note, being regularly active can reduce the risk of injury. Typically, if a muscle is strong prior to injury, the rehabilitation time following such an incident is shorter and easier.

There are a few different reasons exercise has these immune-boosting effects. The basics are that it speeds up circulation of white blood cells, your front-line bacteria and virus fighters, so they get to infection sites more quickly. Exercise also releases endorphins, those fantastic neurotransmitters responsible for decreasing stress and making you happier. In turn, this helps strengthen the immune system.

So what are you waiting for? Get moving today for a healthier tomorrow!

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

In recent years, your corporate fitness center members have no doubt been made aware of the health risks associated with smoking and inhaling secondhand smoke. Just in case you need one more reason to urge your participants to join in on National Kick Butts day (March 23, 2011), research has proven that secondhand smoke increases the chance of infertility as well as miscarriages and stillbirths.

Society has come a long way. Think back several decades ago when the dangers of smoking weren’t as well known, and women smoked throughout their pregnancies and around their small children. The more studies that surface, the more the evils of cigarette smoke are exposed, whether inhaled personally or secondhand.

If a corporate fitness member shares with you that she is having trouble getting pregnant, what encouragement can you give her? Along with general health recommendations for anyone (for example, eating a balanced diet and maintaining a healthy weight), urge her to become more conscious of situations where secondhand smoke is present. Although many counties nationwide have adopted a no-smoking policy for bars and restaurants, there are still organizations or public events that allow smoking.

It is important to encourage women who are still smokers to stop now, rather than wait until they are trying to conceive, to avoid potential infertility problems.

Although it’s impossible live a completely toxin-free existence, cigarette smoke has been a known carcinogen for many years and can be easy to avoid. Do you plan to run any corporate wellness programming for National Kick Butts Day this year?