Corporate Fitness and Active Aging

These are both great questions and very important to the older adult population. I hear all the time that people don’t like to drink water because they will need to go the restroom more. This can be an inconvenient especially during the night but in the long term we need to make sure we stay hydrated. Proper hydration is essential in keeping multiple systems of the body functioning properly. Most people need to drink at least three liters of water per day. You can get this water from many different sources including vegetables. If you can get one liter from what you eat during the day with a fruit and vegetable rich diet, then you will only need to drink two liters.

You need to make sure that your fluid needs are also based on activity levels. If you are more sedentary you will not need to consume as much water as if you are out doing intense activity or spending time in the heat. Fluid intake also will need to be increased during times of illness and dehydration. Medication can also increase the need for water intake. As always make sure you are having some of these discussions with your physician. The signs of dehydration can be headaches, fatigue, low blood pressure, dizziness, and nausea. Dehydration occurs when you are losing more water than you take in. When you do feel thirsty make sure to drink water as soon as possible. Delaying water intake will result in dehydration faster. Fad diets can also increase the need of water. When you feel thirsty you want to drink water as soon as possible.

It can be very beneficial to start your day with at least one glass of water. You can have this before breakfast or with your breakfast. This will help to get you on the right track for the rest of the day. I try and have another glass around 10am and then one before lunch. If you are trying to lose weight, drinking water will help you to not overeat as you will feel full sooner. In addition if you are exercising or working outdoors, make sure you have water close by and regularly drink to replace the fluids you are losing through activity.

They make all sorts of flavoring for water to help avoid the same bland taste or you can add sliced fruit for added flavor. I also try to drink a glass of water about half an hour before I go to bed, this allows enough time for me to use the restroom before I go to sleep not disturbing me during the night. This will also help to keep you from dehydration during the night and make sure your body is functioning at its highest level. Interested in better tracking your water intake? You can also purchase a water bottle that will have a measurement to show how much you should drink per hour or allow you to track overall ounces through the day as you drink and refill.

A member recently asked me how they can stay active while they are traveling or otherwise unable to make it to the gym. Here I’ll discuss several different topics to address the issue, taking into consideration space, time, equipment, and the individual’s goals. Our members’ ages are between 67 and 100, so the goals will vary depending on functional ability.

Making Space for a Workout

The first issue I want to talk about is space. If you are traveling to a hotel or condo, you might have a gym or studio on site that you can use. If you are in a camper or RV, plan to be outside under a canopy or in a separate area at the campsite. Some members are going to another house for the summer and they have planned on having an extra bedroom to complete their workouts. Most workouts can be completed in a 10-foot by 8-foot space.

Finding Time for a Workout

The next issue to consider when you’re away from your normal gym is time. Making time while on vacation or a road trip is a must. Keeping to a specific time each day can help keep you consistent. If you can’t keep one specific time, pick a time later in the day that you need to have your workout completed by. Working with a partner or trainer can help keep you consistent, too.

Equipment for Working Out While Traveling

The equipment that you use will probably be modified depending on your space and where you travel. Keep this in mind when you work on your program. Remember that body weight and unstable environments, as well as tempo, can create more progressive movements. You can also get a stretching mat, resistance bands, a stability ball, or small weights. You may also want some music to keep you moving. Here are some workouts that don't require equipment.

What Is Your Fitness Goal?

The last and probably most important aspect of any workout will be goal setting. If your goal is to lose weight, gain weight, or develop more cardiovascular ability, you need to account for these when you plan for time, space, and equipment. Make sure that you keep a log of your workouts. While you’re not in your normal routine, this can be a huge benefit if you loose track of days or are not sure how many workouts you have completed in a month.

This blog was updated on March 22, 2017.

Of course, exercise comes with inherent risks.  Fortunately, the scientifically proven benefits for regular activity far outweight potential risks for injury.  And yet, for older adults, the risk of injury may be more pronounced, as the body is more prone to falls and other injuries from working with machines. So how can staff working with older adults decrease the risk of injury for their clients?

[Related Content: 5 Senior Friendly Equipment Ideas that Won't Break Your Budget]

Working with the senior population has taught me a great deal about injury prevention and risk that is important in the clientele. For example, not every piece of equipment is safe for every individual, regardless of skill and ability and safety should be the first consideration when determining the needs of each client.  

Following are tips related to five common pieces of equipment we use with our older adult clients on a regular basis.  

The Treadmill 

One of the most commonly prescribed exercises for seniors is walking. It is an activity that can be done every day, and there is evidence to suggest it helps lower blood pressure, reduces stress, and helps maintain lean body mass. For the senior population, it is especially important to make sure each client is safe from falls and injury.  Teach clients to look forward at all times, keep the arms swinging normally as they would on a walk around the block, and slowly increase treadmill speed with comfort.  For more on treadmill safety, check out this checklist of safety tips for treadmills.

The Bike

An indoor bike and outdoor bike are similar in that they require proper adjusting prior to use. For a recumbent bike, remember to adjust the bike in a good position so that your client's feet are not reaching too far forward when pedaling. Make sure to adjust the back seat (if possible) to support good posture during the ride.  Sometimes it's a challenge to maintain good posture due to aching backs or medical procedures.  In that case, make the client as comfortable as possible, shorten the ride, or try another option for cardiovascular exercise.  

The NuStep

Adjusting the NuStep for clients involves similar steps as noted above for adjusting the bike.  Make sure that the client's feet are not reaching too far forward so that while pedaling there is a slight bend in the knee.  In addition to these adjustments, consider talking the client through how to set their time and pace to enjoy an individualized ride.  The NuStep is one of the safest pieces of equipment for seniors, and it can give a great workout for the upper body, lower body, or a combination of both.

The Selectorized Strength Machines

Adjusting the weight machines requires a good attention to detail, especially for the senior population. Some machines require adjusting seats, legs, arms, and back rests, and you will also need to adjust the weight stacks. For any senior starting out on exercise machines, it is best to have an exercise specialist adjust the settings for a customized workout.  Take care to teach the client how to manage the settings when possible so that you're fostering independence in the workout. However, for many older adults working with selectorized strength equipment is a brand new activity and you may need to work with a client over a few fitness center visits in order to help them feel increasingly comfortable with the workout.   

The Biodex Balance System

Adjusting this machine requires primarily knowing where to place your feet each time you step on it. As a critical aspect in senior fitness, balance training will help work on using both the brain and the body to prevent falls. With a correct adjustment on a balance machine such as the Biodex balance training system, clients will be ready to safely explore this aspect of your training to help prevent and reduce falls.

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If you're preparing to purchase new equipment for your community fitness center, be sure to download our whitepaper on the key questions to ask during the buying process.  Exercise equipment is expense; the whitepaper will help you be a more informed consumer.

You might know that some of the basic elements your senior fitness workout program should include are weight training, cardio activities, and as much flexibility as possible. One element that needs special attention among the senior population is balance training. Training for balance has been considered a fourth recommendation from many organizations, and there has been a much bigger emphasis on balance training in senior wellness programs in recent years.

With balance training now a part of a strong recommendation for your daily workout routine, where do you start? What is balance training? These questions are pretty common among seniors, and the perfect place to start is with training. 

Following are some tips for starting and maintaining your new balance program—that is, if you have not already been working on balance.

Start with Assistance

Even if you feel like you are pretty surefooted, start light and use something to assist with your balance activities. Anytime you work balance, you are using muscles in your body that may cause your balance to become shaky. Once you are more acclimated to the balance activities and you are comfortable with progressing, try slowly releasing the assisting device or object to get more challenge from your balance activities.

Be Consistent

Anytime you start an exercise program, consistency will be important. The same rule applies here. When working on your balance, maintaining a three-day-per-week or five-day-per-week schedule will add up in no time. Consistency will train your mind, body, and muscles to improve your balance over time.

Modify and Vary Your Program

Again, when working on balance, be cautious with your modifications. Start with light modifications and progress with different activities. For a good list of modifications and additional balance exercises you can add to your balance program, click here.

Learn to Scale When Needed

Scaling a workout is something that many do, and when working with seniors, scaling is important. When you scale your workout, you are essentially changing something to make it more individualized. In other words, if standing on one foot is too easy for you when holding on to a sturdy chair, you should scale, if appropriate, by trying a single-leg stand without holding on to the chair.

Select Your Exercises

Starting your program should be slow. Start with about one or two balance exercises and progress as you feel necessary. Starting slow will progress you into a good program, but it will also help you take it slow (just like in other aspects of your training). When you start your balance program, hold your balance activities for about 20 to 30 seconds in each position and aim to complete about two or three sets. For a good amount of exercises and demos, consider the information here to help get you started on new balance training exercises.

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If you have any additional tips that worked well when you started a balance program, please leave some helpful hints in the comments below. If you found some things to work and others to not, we would like to hear your experiences.

Interested in how we provide balance training for seniors?  Check out our whitepaper, Advanced Balance Training Programs for CCRC Fitness Center by clicking below.

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It’s that time of the year again: football season. With every year comes a clean slate for each team. Rosters are changed, stars have yet to emerge, and the underdog team is nowhere close to being discovered. With the changes the football season brings, have you ever considered your dietary habits for the season? Similar to the new football season ahead, do you plan to change your eating or drinking habits for football Sunday?

You really can keep nutrition and wellness in mind while enjoying a game party. Here are some of the worst snacks to eat while watching football, followed by suggested alternatives.

The Top 5 Worst Foods to Eat While Watching the Big Game

1. Heavy or dark beer: Heavy or dark beer is loaded with calories and often has more alcohol per volume than a lighter beer. Consuming a six-pack of this type of beer in an afternoon can easily equal half of your daily caloric intake allowance and set back your hard work over the previous few months.
2. Fattening ribs: Ribs are often loaded with fat and sodium, two culprits of poor heart health. Ribs tend to have flavorful dipping sauces and marinades that are primarily sodium infused. One serving of ribs can quickly tack on a load of sodium, which is known to cause water retention in the body.
3. 7-Layer Bean Dip: Tortilla chips, guacamole, shredded cheese, sour cream, and refried beans are all loaded with calories. If this is combined with ribs and some dark beer, it’s a diet’s worst nightmare.
4. Original potato or tortilla chips: A one-ounce serving of original-style potato chips contains about one fifth of your daily fat intake. There is even more in tortilla chips. When combined with bean dip and fatty ribs, potato chips are the straw that broke the camel’s back.
5. Nachos: Nachos often include ground beef, refried beans, sour cream, guacamole, cheese spread or whole cheese, and olives. While this may sound appetizing to some, it can quickly add up to a weight-gaining mess. If you are eating out at a local bar for the Sunday game, avoid nachos as an “appetizer” because based on the total calories in one meal, it could be considered two meals.

 The Top 5 Best Foods to Eat While Watching the Big Game

1. Light beer or wine in moderation: Light beer contains a fraction of the calories in dark brew. In addition, wine is full of flavonoids and contains fewer calories than a dark beer. Remember to exercise moderation when having any alcohol regardless of the “strength” of the source.
2. Grilled salmon: Grilling does not always need to be bad for you. In fact, grilling can be a much better option than baking. Exchange ribs for a nice piece of salmon. Salmon is full of good fat and it can fill you up quickly.
3. Fat-free onion or spinach dip: Homemade dip that includes fat-free sour cream and a dip mix can save loads of calories from entering the body. Try out your favorite flavor and mix it up frequently.
4. Baked chips or sweet potato chips: If chips are going to be consumed, buy ones that are baked. Baked chips have less fat and less sodium than fried. If you are more inclined toward the healthiest option, try fat-free and low-sodium chips.
5. Assorted vegetable tray: An assorted vegetable tray is a great snack for the game. Veggies can be dipped or used as a side dish. Swap out the nachos for veggies and try this as your appetizer instead.

For more tips for a fumble free football party, check out this article. For more help making healthy eating choices, find out more about NIFS Personal Nutrition Consulting.

Over the years, it is easy to forget about exercise when it’s not routine. Remaining sedentary over life can lead to metabolic disorders and other diseases associated with physical inactivity. A recent study suggested that about 67 percent of the older population is sedentary for at least 8.5 hours each day, suggesting a need to improve activity levels for senior health.

Exercise for elderly people should be something performed regularly, and making it fun and a routine can help in the long term. Moreover, there are numerous health benefits the older adult can receive from long-term exercise. Following are 10 reasons seniors should continue to exercise.

1. Arthritis: Exercise is one of the most crucial options for arthritis management. Regular activity helps lubricate the joints and can help reduce overall pain and stiffness that is often present among individuals with arthritis. Moreover, obesity is a risk factor for the disease, and increasing physical activity levels can help better manage the debilitating symptoms of arthritis. (Here’s another NIFS blog post about exercise and arthritis.)
2. Heart disease: Heart disease is one of the biggest causes of death in the United States. The Centers for Disease Control and Prevention state that about one in every four deaths is attributed to heart disease. More people exercising later in life can help reduce the number of individuals with heart disease through the management of blood pressure and blood glucose, and decreasing LDL cholesterol.
3. Metabolic Dysfunction (type II diabetes and obesity): Type II diabetes and obesity are two closely related diseases in which the body is in metabolic dysfunction. Exercise can help maintain proper body weight and help regulate blood glucose and insulin levels to make the body more efficient.
4. Cancer: Exercise has been shown to help improve overall cancer risk among a variety of different forms of cancer. Studies have shown a 30 to 40 percent reduction in breast cancer risk among women who perform moderate to regular exercise.
5. Hypertension: Exercise can help lower systolic blood pressure significantly through moderate-intensity physical activity. Try breaking up exercise into three bouts throughout the day lasting for at least 10 minutes each to receive blood pressure–lowering effects.
6. Depression: Exercise can have a beneficial effect on personal mood. Studies suggest that group exercise classes among older adults can help reduce symptoms of depression by 30 percent or more in exercising older adults. The modest improvement in depressive symptoms can help maintain an overall greater vitality later in life and help prevent negative feelings or thoughts that are common with aging.
7. Dementia: Dementia is a disabling condition affecting many older adults. With a wide range of mental disorders categorized as dementia, there is a great need to understand how to prevent the condition. Exercise is one prevention strategy that can help slow the mental decline. A recent study showed a 37 percent reduced risk and a 66 percent reduction in risk of dementia when older adults performed moderate-intensity exercise, suggesting every adult ought to exercise to help lower the risk of mental decline and to help prevent mental disability later in life.
8. Quality of life: Maintaining functional independence is something many older adults want. A regular exercise inclusive of strength and balance training can help accomplish this. Aim to be physically active for 30 minutes every day and to strength train at least two non-consecutive days per week.
9. Insomnia: Certain medications and life events can prevent the body from proper sleep. Higher levels of physical activity can help exhaust the body enough to place it in a position for restful and lasting sleep. Avoid strenuous exercise two hours before bed to obtain these benefits, and aim to meet the daily activity recommendations.
10. All-cause mortality: Exercise is known to reduce death from all causes. In fact, a recent study showed a 30 to 80 percent reduction in all-cause mortality when individuals exercised at an intensity level greater than 4 METS, suggesting that exercise can help delay premature death from various causes.

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