Corporate Fitness and Active Aging

At NIFS, we believe great wellness programming should be intentional, measurable, and responsive to the residents we serve. Data is an essential part of that philosophy, helping us better understand resident engagement, recognize progress, and continuously shape programming that supports meaningful outcomes. JumpStart is one piece of our broader service model that helps us put that philosophy into action.

In July, we placed a special focus on taking a closer look at the progress residents were making across our partner communities. The response? WOW!

In just one month 82 residents completed their jumpstart program, and the outcomes gave us a lot to celebrate! Of the 82 residents 53 were women and 29 were men; a summary of their results are below:

22% improvement in lower-body strength.

• Think of standing up from a chair more easily, navigating stairs, and having more strength for everyday transfers.

15% improvement in upper-body strength.

• Strength that supports carrying groceries, opening doors, lifting household items and completing everyday tasks.

23% improvement in cardiovascular endurance.

• More stamina for walking through the community, participating in outings, keeping up with friends and simply doing more throughout the day.

53% improvement in lower-body flexibility.

• Supporting everyday activities like putting on shoes and socks, getting dressed, reaching toward the floor and getting in and out of a vehicle.

45% improvement in upper-body flexibility.

• Important for reaching into cabinets, putting on a jacket, brushing their hair, and other daily activities.

8% improvement in balance and stability.

• Supporting confidence while changing direction, navigating uneven surfaces and moving throughout the community.

The July results gave us plenty to celebrate, but they also reinforced something even more important: this is part of how we do wellness at NIFS. What makes these outcomes so exciting isn't just what happened in an assessment, it's what those improvements can mean in real life. More strength can mean getting up from the dinner table independently, more endurance can mean saying yes to taking a walk with a friend, more flexibility can make getting dressed in the morning a little easier, better balance can mean feeling more confident moving throughout the community and sometimes seeing those results on paper gives the resident something equally important: proof that the work they're putting in is making a difference.

JumpStart isn’t a short-term campaign or a once-a-year initiative. It is part of our standard service model and our commitment to using data to better understand the residents we serve, demonstrate meaningful progress, and program with intention.

Across our partner communities, hundreds of residents have participated in the NIFS JumpStart program, giving our teams valuable insight into resident abilities, progress, and opportunities for continued engagement. That information helps us tell a bigger story, not just about participation, but about the impact wellness programming can have on strength, endurance, mobility, balance, independence, and everyday life.

Click below to learn more about NIFS and how we take your fitness and wellness programs from good to great!

Most of us know that exercise is good for our physical health. It helps us stay strong, improve our balance, support our heart health, and continue doing the things we enjoy. But movement is not only good for the body. It can also have a meaningful impact on how we feel.

Think about the last time you took a walk, stretched after sitting for a while, or joined a fitness class. There is a good chance you felt a little more energized, relaxed, or positive afterward. Movement can be a simple way to support both our physical and emotional well-being. The best part is that you don’t need to complete a long or difficult workout to feel the benefits.

Movement can be as simple as walking down the hallway, stretching in your chair, working in the garden, or moving along to a favorite song. It might mean joining a group fitness class, completing a few balance exercises, or taking five minutes to move before starting your day. It all counts!

Movement can also give us a much-needed break from whatever may be weighing on our minds. When we are worried, frustrated, tired, or simply having a tough day, a little activity can help us reset. It gives us something positive to focus on and may help us return to the rest of our day feeling a little clearer or more refreshed.

There is also something powerful about the feeling of accomplishment that comes from moving our bodies. Maybe you walked a little farther than you expected. Maybe you tried a new class. Maybe you completed ten minutes of activity on a day when you did not feel like doing anything at all. Those small wins matter.

Of course, exercise won't make every difficult feeling disappear, and that is not the goal. We all have days when we feel stressed, sad, frustrated, lonely, or unmotivated. Movement is simply one tool we can use to care for ourselves during those moments.

The key is finding an activity that feels enjoyable and realistic for you. Try to start with just five minutes and notice how you feel. You may feel calmer. You may have more energy. You may feel proud that you did something positive for yourself.

There is no perfect workout, and every day does not have to look the same. Some days you may feel ready for a full class or a longer walk. Other days, a few gentle stretches may be enough.

The next time you need a little boost, remember that movement may be one of the simplest places to start. Move in a way that feels good, make it something you enjoy, and give yourself credit for every step.

Register your senior living community for our nationwide Move Your Mood event on Tuesday, October 6. Join us as we strive for 5,000 senior workouts in a single day!

Move Your Mood is a one-day program designed to highlight the powerful connection between physical activity and emotional well-being. The goal is simple: intentionally move throughout the day while discovering how different types of movement can positively impact your mood, energy, confidence, and connection with others. Every workout counts regardless of the activity or intensity, because movement does not have to be intense, complicated, or time-consuming to make a positive difference.

Whether you are brand-new to exercise, returning after a break, or already active most days, every bout of exercise on Tuesday, October 6 can support your community’s Move Your Mood goal and help NIFS reach our collective goal of 5,000 workouts nationwide. Every bout of exercise on any given day can help boost your mood, too!

Try one, or all, of these five simple workouts to keep moving and build momentum.

1. Take a Mood-Boosting Walk

Walking is one of the simplest ways to add movement to your day. Take a few laps around your community, walk outdoors with a friend, or follow a familiar indoor route. Start with five to ten minutes at a comfortable pace. As you feel more confident, gradually increase your time or add short periods of faster walking. You can make the experience even more enjoyable by listening to music, noticing your surroundings, or inviting a neighbor to join you.

2. Get Moving on a NuStep

NuStep equipment offers an approachable and effective workout option for people of many different fitness and ability levels. The supportive seated position and smooth stepping motion can make it especially attractive for someone who is new to exercise or unsure about where to begin.

It is also a great choice for regular exercisers who want to build endurance, increase resistance, or add variety to their routine.

Begin with five to ten minutes at a comfortable pace and resistance level. Focus on using both your arms and legs while maintaining steady breathing. You can gradually increase your time, pace, or resistance when you are ready.

3. Try a Group Fitness Class

Group fitness classes are a great way to add movement to your day while also connecting with others. Whether you choose strength, balance, cardio, yoga, or another class offered in your community, exercising with a group can make movement feel more enjoyable and help you stay motivated.

Choose a class that matches your interests and current ability level. Arrive a few minutes early, introduce yourself to the instructor, and ask about any modifications that may help you participate comfortably and safely.

Invite a friend to join you or try something new on your own. You may discover a favorite class, meet new people, and leave feeling more energized than when you arrived.

4. Move to Your Favorite Music

Choose a song that makes you feel good and move along with it. You can dance, march in place, tap your feet, sway from side to side, or perform the movements from a seated position. There is no correct routine to follow. The goal is simply to keep moving for the length of the song. For a longer workout, create a playlist with three to five favorite songs. Invite a friend or group of neighbors to join you and turn it into a fun social activity.

5. Stretch and Reset

Gentle stretching and mobility exercises can be a calming way to begin or end your day. Move slowly through a series of comfortable stretches, holding each one for approximately 15 to 30 seconds.

• Consider including:

• Shoulder rolls

• Overhead reaches

• Seated hamstring stretches

• Ankle circles

• Deep breathing

Avoid bouncing or forcing a stretch. Instead, focus on moving within a comfortable range and allowing your body time to relax.

Every Minute Matters

Your Move Your Mood workout does not need to look like anyone else’s. It may be five minutes on the NuStep, a walk with a friend, a seated strength class, or one favorite song played loud enough to make you move.

Choose activities that feel enjoyable, start where you are, celebrate each accomplishment, and remember that every movement is a step toward your goal.

Register your senior living community for our one-day event on Tuesday, October 6 as we strive for 5,000 resident workouts for mental health awareness!

The question is no longer, “Do we have a fitness center?” The stronger question is, “Are we using the fitness center to its full potential as part of our mental wellness ecosystem?”

For many senior living communities, the fitness center has traditionally been viewed as an amenity. It’s a highlight on a perspective resident tour as the place where residents can exercise. When intentionally programmed, staffed, promoted, and integrated into the broader community, the fitness center becomes more than an amenity. It becomes a meaningful part of the community’s mental wellness ecosystem. Why is this important? In a recent NIFS survey of the senior living industry, over 50% of communities reported an increased prevalence of residents struggling with depression and anxiety.

A fitness ecosystem is not just a room with equipment, or a calendar filled with classes. It is a purposeful system of programs, people, and touchpoints that helps residents move regularly, feel connected, gain confidence, and build meaningful routines. For residents navigating change, loss, stress, anxiety, depression, or loneliness, that support can be powerful. Fitness is not a substitute for clinical care, but it can be a valuable part of a community’s broader mental wellness strategy.

By now, the connection between movement and mental health is well known. The World Health Organization recognizes that regular physical activity provides both physical and mental health benefits, including reduced symptoms of depression and anxiety, improved brain health, and improved overall well-being. The Mayo Clinic also notes that physical activity can support emotional balance and may help reduce anxiety and depression.

For many residents, movement is not just about fitness. It is about feeling capable, connected, and supported in daily life. The CDC identifies reduced risk of depression, improved independent living, better bone health, and reduced fall risk among the benefits of physical activity for adults age 65 and older. When a resident feels more confident walking to dinner, joining a class, engaging in their favorite hobbies, or moving safely through their day, the benefits go far beyond physical health.

This is why community leaders should see the fitness center as more than a place to exercise. When done well, it becomes a familiar and supportive space where residents can build routines, see friendly faces, receive encouragement, and celebrate progress along the way. It creates simple but meaningful moments where residents are greeted by name, personally invited to participate, and recognized for the wins that matter to them. Those small touchpoints can make a big difference, especially for residents who may be feeling disconnected or unsure where they belong.

This ecosystem approach requires more than offering exercise classes. It requires intentional staffing, thoughtful programming, cross-department communication, and leadership buy-in. Fitness professionals should be empowered to notice changes in participation, connect residents to appropriate programs, communicate trends, and collaborate with life enrichment, therapy, nursing, food and beverage services, and resident services. When these departments work together, the fitness center becomes a hub for whole-person wellness.

For community leaders, this is where the opportunity lives. The fitness center can be more than a service residents use. It can become a meaningful part of how residents feel supported, connected, and encouraged in daily life. When fitness is intentionally woven into the community’s wellness strategy, it helps create an environment where movement feels accessible, progress is celebrated, and residents know they have a place to belong.

Click here to learn more about NIFS data-driven approach to helping residents gain strength and maintain their independence!

Think about the last time you took a walk and really noticed how your body felt. Were you light on your feet, or did you feel like you were leaning forward or shuffling a bit? How we hold and move our bodies affects how steady, strong, and comfortable we feel. 

“Walking tall” is not about looking a certain way, its about supporting your body so movement feels natural and secure. Three things help with that: confidence, a supportive core, and gentle cardiovascular activity like walking. 

Confidence Begins with Awareness 

Confidence in movement starts with simply paying attention to how your body is aligned. Imagine creating space between your ribs and hips, softening your shoulders, and letting your gaze rise. This position helps you move more freely and take steadier steps. It also allows for easier breathing and more efficient movement. 

Your Core Helps You Stay Steady 

The core includes the muscles of the abdomen, hips, lower back, and pelvis. These muscles work together to keep you steady while you sit, stand, and move. A supported core helps with balance, reduces stress on your back, and makes everyday tasks feel easier. 

Here are a few gentle core activities you can try: 

1. Seated Posture Hold
   Sit near the front of a chair. Keep your feet flat on the floor. Lengthen your spine and gently draw your lower belly inward. Hold while breathing for 10 seconds. Repeat 5 to 8 times.
2. Slow Standing March
   Stand with support from a counter or sturdy chair. Slowly lift one knee, set it down, then lift the other. Move with slow control. Perform 10 to 20 marches.
3. Weight Shift Exercise
   Stand upright with both feet under your hips. Gradually shift your weight to one foot while keeping your posture tall. Then shift back to center and to the other foot. This helps train balance and core coordination.

Cardio Supports Energy and Ease 

Walking is one of the most supportive activities for healthy aging. You do not need to walk fast or for long periods. A few short, comfortable walks each day can support heart health, boost mood, and help maintain independence. Focus on an easy pace and smooth, steady steps. 

Bringing It All Together 

Standing tall, using your core, and moving consistently throughout the day can help you feel more balanced and confident. Small changes practiced regularly add up. Begin with one moment of awareness at a time, and let that confidence grow with every step. 

At the core of any great fitness program is the belief progress is possible at any age, and this year two of our dedicated team members brought this belief to life for their residents in Arizona with the launch of their Superpowers program. The superpowers program was designed to spotlight the strength and flexibility gains residents can achieve with the right tools, guidance, and encouragement. They set out to empower residents to discover their inner superpower through intentional training, and their outcomes were extraordinary.

Strength Superpowers:

Fitness Specialist Kiona Garza led the strength portion of the superpowers program. Kiona said “it has been a goal of mine to educate our residents about progressive overload and how the body can better adapt to gaining strength through it.” She added, “I know residents get comfortable with the weights they use but if they were to keep using the same weights they would become ineffective at helping them build strength”.

Kiona’s strength program was split into 3 phases: muscular endurance, hypertrophy, and strength. Using the leg press for their 3-rep max test, residents were challenged to increase their strength by at least 25% in two months. Every single one of her participants exceeded that goal and some even achieved as much as a 200% increase in strength.

One resident, Garret W., is a standout. Starting the program with a 115 pound 3-rep max, Garrett increased to 210 pounds which was an impressive 82.6% gain. He had a goal to get stronger for his trip to Israel to celebrate his 90th birthday, and not only did he meet that goal he exceeded expectations by navigating hills, rocky terrain, and stairs with ease. His tour guide was so impressed noting that he had never seen someone Garrett's age move with such agility and independence. Garrett is living proof that age is just a number when it comes to strength.

Flexibility: The Hidden Superpower

Flexibility is often overlooked in fitness training, but Jabbar Harris another one of our dedicated fitness specialists knew just how powerful it could be. He led the flexibility portion of the superpowers program and guided residents through regular stretching routines designed to safely increase their range of motion, and comfort. One of his participants, Olivia Q., experienced dramatic improvements going from four inches short of her toes to reaching two inches past them - that's a 150% increase in flexibility! She shared with Jabbar that performing the stretches most days of the week not only improved her flexibility but also alleviated soreness in her lower back! Olivia's lower back discomfort went from a self reported “seven” to a “three”. Since completing the Superpowers program, Olivia has continued to incorporate stretching into her daily routine to maintain her new superpower.  

The superpowers program wasn't about magic, it was about movement, mindset and momentum. This program truly helped the residents we serve realize that strength isn't reserved for the young, and flexibility isn't lost with age. Through education, encouragement, and personalized programming our fitness staff empowered residents to unlock their potential. To Kiona and Jabbar: thank you for your thoughtfulness and dedication to helping the residents that we serve discover just how powerful they are!

At NIFS, we believe in the power of movement. That’s why our partnership with NuStep has become an integral part of NIFS Pump It for Parkinson’s, a nationwide initiative that raises awareness about Parkinson’s Disease (PD) while inspiring communities to take meaningful steps (literally and figuratively) toward better health.

Every April, during Parkinson’s Awareness Month, Pump It for Parkinson’s unites communities across the nation on a shared mission to highlight the critical role exercise plays in managing PD symptoms. At the heart of this event is the NuStep cross trainer, a machine that has not only become a hallmark of our program but also a gateway for residents to rediscover the joy of movement.

For many residents, the NuStep offers a level of approachability and ease that makes starting or returning to exercise possible. Its seated, low-impact design eliminates the barriers that often discourage seniors from engaging in fitness, especially those managing mobility challenges or chronic conditions.

In one community, a resident who had never stepped foot in the fitness center joined Pump It for Parkinson’s because of a PD diagnosis, and quickly discovered how enjoyable and empowering regular movement could be. Stories like this remind us why the NuStep is so much more than a piece of equipment, but also a bridge to better fitness.

The beauty of Pump It for Parkinson’s is its flexibility. The NuStep serves as the cornerstone of the event, but we encourage communities to build on it in ways that engage their residents and staff:

• Organizing a community-wide 1k walk event.
• Highlighting Group Fitness Classes: From cardio drumming to dance classes, we’ve seen communities get creative by adding group activities that complement the NuStep challenge.
• Inclusive Opportunities: Every step counts when building awareness, so we offer step-conversion charts and alternative activities like walking, biking, or using the elliptical trainer.

Parkinson’s Disease affects more than 10 million people worldwide, including many in the senior living communities we serve. Exercise has been shown to slow the progression of PD symptoms, improve balance and coordination, and enhance overall quality of life. By combining education with action, Pump It for Parkinson’s sheds light on these benefits while fostering a culture of wellness and inclusivity.

Throughout the event, communities host educational booths, share resources about PD, and invite residents and staff to learn more about how they can support those living with the disease. This blend of awareness and activity is what makes the program so impactful.

In 2024, participants nationwide achieved over 18 million steps, and this year, we’re aiming even higher and know we can meet our 25 million step goal. The impact of this program goes far beyond the numbers. Residents gain confidence, friendships blossom, and communities come together in ways that inspire lasting change. We’re proud to offer this event which has become hallmark for many senior living communities and invite you to join us in making 2025 our most impactful year yet!

Join us for Pump It for Parkinson's this April and help us bring awareness nationwide to the benefits of exercise for those living with Parkinson's Disease.

November marks COPD Awareness Month, a time to raise awareness of Chronic Obstructive Pulmonary Disease (COPD), a condition affecting millions worldwide. COPD is a chronic lung disease that makes it hard for air to move in and out of the lungs, making it hard to breathe. With COPD, everyday tasks can feel challenging, leaving many breathless and less motivated to stay active. While COPD is irreversible, regular exercise can help manage symptoms and improve quality of life.

How Exercise Helps People with COPD

You might wonder, "How can exercise help me when breathing itself is already hard?", and that is a valid question! But here’s why exercise is essential for COPD management:

1. Improved Oxygen Efficiency
   Aerobic exercises (like walking, swimming, and cycling) help your body use oxygen more efficiently. The COPD Foundation states that although exercise won't increase lung capacity, it will strengthen the cardiovascular system and muscles, helping reduce shortness of breath and making daily activities easier.
2. Stronger Breathing Muscles
   Exercise strengthens the muscles you use for breathing, including the diaphragm and the intercostal muscles. With stronger muscles, your body doesn’t have to work as hard to draw in oxygen, making breathing less of a strain (American Lung Association).
3. Increased Endurance
   Regular aerobic and strength training exercises can boost your stamina, helping you perform tasks like walking, climbing stairs, or doing household chores with less fatigue. Over time, you'll find that you're able to exercise longer without feeling out of breath.

Top Exercises for COPD

• Aerobic Exercise
  Swimming, walking and biking are great ways to improve your cardiovascular health and reduce the strain on your lungs.
• Strength Training
  Resistance exercises (using light weights, resistance bands, or bodyweight exercises) help build muscle strength, which make daily activities easier, and improve posture which can also help to make breathing easier.
• Breathing Exercises
  Practicing breathing exercises and can help reduce shortness of breath and improve your exercise tolerance. These exercises slow down your breathing and make it easier to exhale fully (American Lung Association).

While exercise is beneficial, it's important to exercise safely. Here are some tips to keep in mind:

• Consult with a healthcare professional before starting any exercise program, especially if you have severe COPD or other health conditions.
• Start slow and gradually increase the intensity.
• Use your prescribed medications.
• Stay hydrated and avoid exercising in extreme weather conditions like high heat or cold, which can aggravate COPD symptoms.

Living with COPD can feel challenging, but you don’t have to do it alone. NIFS group fitness classes offer a variety of ways to help you stay active safely and effectively, with options designed to strengthen your body, improve your endurance, and help you breathe easier. Join us to discover a supportive environment where you can manage your health and find renewed energy for the things you enjoy. Start your journey to better breathing and a fuller life today—let NIFS help you take that first step.

Are your fitness and wellness programs reaching your residents, but now you’re wondering how to take your community’s reputation to the next level by demonstrating an even bigger commitment to a healthy, active lifestyle campus-wide? Perhaps it’s time to incorporate a staff component into some of your resident fitness and wellness initiatives! There are several benefits of employees participating in challenges or broader wellness initiatives with residents in your community settings, here are the top 5!

• Improved Health and Wellness: Regular physical activity is not only beneficial for your residents, but for everyone! By participating in resident fitness and wellness challenges employees too can maintain a healthy weight, reduce their risk of disease, improve their strength, flexibility, and cardiovascular health, and improve their overall health and well-being. By participating alongside residents, they’re also more likely to stick to their goals as they become role models, supporters, and more accountable.
• Team Building: You want a strong collaborative team leading of employees leading the way at your community, right? By including employees into fitness and wellness challenges and encouraging them to work together towards a common goal, you’ll be fostering team building, collaborative programming, communication, and a sense of community which can be beneficial for them in all aspects of their lives, including at work.
• Enhanced Job Satisfaction: When employees can participate in activities which promote better well-being, they’re likely to experience increased energy levels, decreased stress, improved mood and greater job satisfaction. Increased job satisfaction and morale can lead to greater productivity, and increased employee retention!
• Positive Impact of Resident Experience: Participating in a challenge alongside one another can foster positive relationships between employees and residents. This provides them with the ability to build rapport with each other and leads to better communication, and enhanced employee-resident interactions. When your residents see that the employees are engaged and committed to healthy habits through participation more residents may be inclined to join in as well, which can improve their health and fitness outcomes and enhance their overall quality of life.
• Positive Reputation and Retention: By demonstrating a commitment to employee health and well-being, while continuing to promote vibrant lifestyle options for your residents, you will be more apt to attract and retain not only residents, but also a top performing team!

If you wish to have a productive workplace environment and retain top talent, we urge you to open some aspect of your community-wide wellness initiatives to your employees.

We know that practicing gratitude can have profound effects on our health and wellbeing, but in our fast-paced lives, it’s easy to brush off and overlook all of the good around us. Because of this, NIFS staff across the country took the month of November, in the spirit of Thanksgiving, to give thanks and practice gratitude with their residents through our own Operation Gratitude program. Some of the popular offerings and events included a month-long self-care calendar, relaxation through additional mindfulness and meditation practices, a mindful meal, journaling, workshops, small group discussions, gratitude letters and candygrams, random acts of kindness, philanthropy, and a whole lot of awe walks! Here are some of the benefits our participants observed:

• Stress Reduction: Practicing gratitude acts as a powerful stress reliever while training our minds to focus on the good things in our lives and be present in this moment. This shift in our perspective helps us to counteract daily stressors and anxiety and promotes a feeling of calm and relaxation.
• Mental Health Benefits: Practicing gratitude has been shown to reduce anxiety and depression and increase our overall quality of life. When we shift our focus to recognize and appreciate the positive aspects of our life more, we adopt a more optimistic outlook and see the “negatives” less which dramatically improves our mental health as a result.
• Physical Health Benefits: The benefits of practicing gratitude extend far beyond our mental well-being and can even positively impact our physical health. Research suggests that practicing gratitude helps to reduce inflammation, improve immune function, lower blood pressure, and improve quality of sleep.
• Enhanced Relationships: When we express gratitude towards others, we strengthen our relationships and connection with them. Practicing gratitude can lead to improved communication, increased empathy, and stronger social connections. These connections can be linked to better mental and physical health outcomes as well.
• Improved Resilience: By practicing gratitude and focusing on the positive things in our lives we develop an abundance mindset which allows us to take on challenges with more ease. Individuals who are grateful exhibit increased resiliency, adaptability, and in turn can cope with life’s surprises with a bit more ease.

Throughout month of gratitude, we engaged nearly 2,500 different residents in gratitude offerings at least once, many multiple times, and collected donations for local food banks, the Salvation Army, Family Promise, and the Alzheimer’s Association. At the conclusion of the month, and the NIFS program, residents continued to practice gratitude by sharing what they appreciated about the program. Feedback ranged from feeling lighter and brighter throughout the tasks of day to feeling free to let go of pain after chemotherapy, and everywhere in between. We at NIFS are grateful for the communities we partner with and the ability to serve their residents every day!

When programming for your community’s fitness center, don’t forget to step outside of the fitness bubble sometimes and engage residents through whole-person wellness offerings. You just might be able to reach a whole new audience, and impact your current superusers in a new way, too!

Learn more about how NIFS Programming supports wellness and impacts quality of life for your residents!