Corporate Fitness and Active Aging

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.

We've all been there – motivated to get fit, only to find ourselves struggling to maintain a consistent workout routine. It's a common hurdle, and the good news is that there are solutions to overcome these challenges. Let's explore four key reasons you might find it hard to stick with your workouts and how to conquer them.

One of the most common pitfalls is overestimating your fitness level, which often leads to pushing yourself too hard, too soon. You might expect immediate results and attempt exercises that your body isn't ready for, causing discouragement and soreness.

Solution: The key is to start where you are now. Don't rush into intense workouts. Understand that it takes time to see significant results. Begin with a routine that's manageable for your current fitness level. Try working out for 30 minutes, three times a week, and gradually increase intensity as your body adapts. Remember, some soreness is normal, but don't let it discourage you.

2. Workouts Don't Align with Your Lifestyle

Setting an ambitious workout schedule can be daunting. The problem is that it may not always align with your daily commitments, leaving you with little time or energy to exercise regularly.

Solution: To overcome this, create a flexible workout schedule that suits your lifestyle. Assess how many days a week you can realistically commit to exercising. Each week may vary based on your schedule. Dedicate time at the beginning of each week to plan your workouts on days when you're confident you can squeeze them in. By aligning your schedule with your lifestyle, you're more likely to stick with your fitness routine.

3. You're Not Enjoying Your Workouts

Selecting a workout program without considering your preferences and personality can lead to quick burnout. If you despise your chosen exercise routine, maintaining it becomes a struggle.

Solution: Discover a workout that excites and motivates you. There's a wide range of options to explore, from group exercise classes to strength training in the gym or even recreational activities like pickleball or hiking. The key is finding something you genuinely enjoy. It may require some trial and error, but once you discover what makes you look forward to working out, sticking to it becomes much easier.

4. Dealing with Pain

Pain can be a significant deterrent to exercise. The fear of worsening your condition may make you hesitant to start a workout routine. It's crucial to prioritize your health and consult a professional when necessary.

Solution: If you're dealing with a medical condition or pain, it's essential to consult your doctor or physical therapist. They can provide guidance on suitable exercises that won't worsen your condition. Don't be afraid to seek professional advice. In many cases, exercise can be beneficial in managing certain health conditions.

Understanding the challenges that often hinder your workout consistency is the first step toward overcoming them. By acknowledging that it's okay to start slow, aligning your workouts with your lifestyle, finding exercises you genuinely enjoy, and addressing any pain or health concerns with a healthcare professional, you can build a sustainable and enjoyable workout routine. Remember, progress takes time, so be patient and kind to yourself along the way.

When you live with chronic pain, the only one who can know how much it hurts is you. Pain can be hard to describe because it’s both invisible and personal. If you can’t put into words how much pain you’re in or how it affects your life, your doctor, physical therapist or fitness trainer can’t prescribe the right treatment or exercises for you. Go through these questions to help you get the relief you need.  

What Does the Pain Feel Like?  

Be as specific as possible about how your pain feels to help your doctor figure out what is wrong.  Here are a few words you can use to describe the way your pain feels, and how your doctor might interpret them:  

• Aching, dull: muscle strains, arthritis pain  
• Shooting, electric, tingling, burning, pins-and-needles: nerve pain  
• Sharp, stabbing: injuries such as a broken bone, muscle or ligament tear, or penetrating wound 
• Throbbing: headache, abscess, gout  
• Tightness: muscle spasm

Where do you have Pain? Describe exactly where you hurt. 

Here are a few examples:   

• Deep in my shoulder joint or in the muscles near the surface. 
• Under the kneecap or in the back of the knee. 
• The outside of my hip or in my groin.  
• Is the pain in only one spot, or does it travel?  
• Does the pain remain steady, come and go, or only flare up when you move in a certain way? 

How Much Does it Hurt?  

Explain the intensity of your pain. That’s where the pain scale comes in. Your doctor will likely ask you to “rate” your pain on a scale of 0 to 10 – where 0 is pain-free and 10 is unimaginable pain. The doctor can use your score to help determine what type of treatment you may need.  

How Does the Pain Affect Your Life?  

Tell your doctor which activities you’ve had to adjust, and which ones you now avoid entirely because of your pain. The impact the pain has on your life is just as important as the pain itself.  

Examples of life changes:   

• Have you been skipping your morning walk because of the pain?  
• Are you missing out on normal activities?  
• Can you barely get out of bed in the morning?  
• Does the pain leave you so drained and depressed that you don’t want to be around people?  

When Do You Hurt?  

Try keeping a journal to help you track when in the day your pain is at its worst. The timing of pain can help your doctor fine-tune your treatment. For example, if you tell your doctor you have higher pain in the morning versus the evening, they can adjust your treatment. 

What Helps/Worsens Your Pain?  

Make note in your journal what you’ve tried to relieve the pain (rest, ice, heat, over-the-counter pain medicine). Did they ease the pain, have no effect or make it more intense?  

With a good description of your pain, your doctor will have a better chance of getting you the relief you need. But even when your doctor knows the cause of your pain, treatment might not be a quick fix. It a trial-and-error process that takes time. Be patient, but persistent.  

Sleep is an essential need that the human body requires. It is vital for the infrastructure of good health. Not getting enough sleep can have a great effect on the body physically and mentally.   

The two basic types of sleep are rapid eye movement (REM sleep) and non-REM sleep. Deep sleep is known as non-REM, while dreaming state typically occurs during REM. Generally, non-REM and REM sleep present themselves in a regular pattern of 3–5 cycles each night.  

Your body’s effectiveness to operate and feel well during the day relies on whether you are getting enough total sleep AND adequate amounts of each type of sleep. It also depends on whether you are sleeping at a time when your body is prepared and ready to sleep.  

Health Conditions Linked to a Lack of Sleep  

Adults typically need a minimum of seven hours of sleep each night. When the minimal amount is not met, health conditions such as high blood pressure, type 2 diabetes and obesity can occur or worsen.   

• High Blood Pressure: Blood pressure levels go down during normal sleep. Staying awake longer or having problems sleeping means your blood pressure is staying higher for a longer amount of time.  
• Type 2 Diabetes: Diabetes causes sugar to build up in your blood. Getting enough sleep may help people regulate blood sugar levels. Researchers believe that sleep restriction may affect blood sugar levels due to its effects on insulin, cortisol and oxidative stress.  
• Obesity: The part of the brain that controls hunger needs a healthy balance of the hormone's ghrelin (makes you feel hungry) and leptin (makes you feel full). Not getting enough sleep may cause more ghrelin levels to increase, which will make you feel hungrier than when you are well-rested.   

How Do I Get Better Sleep?  

• Stick to a routine - A regular sleep schedule will cause your circadian rhythm to stay on track. Go to bed at the same time each night and wake up at the same time each morning. Try not to vary too much, even on the weekends. 
• Physical Activity - Get enough exercise during the day. Try not to do too much physical activity within a few hours of your regularly scheduled bedtime.  
• Don’t eat or drink within a few hours of bedtime - Eating or drinking too much within a few hours of bedtime causes your organs to “wake up”. It may impair your sleep cycle and cause you to have trouble managing your blood sugar.  
• Keep your bedroom dark, cool and quiet - This type of environment is the most welcoming environment for your body to prepare for sleep.  
  
  

What do you do to prepare for sleep?