Fall prevention programs and services have been a cornerstone of NIFS programming for our senior living clients across the US with our signature Balance Redefined program. Whether joining our agility workshop to condition for the next pickleball tourney or bridging into a balance class after being discharged from therapy, residents of all abilities should have access to fall prevention programs that help them stay dialed into their life’s passions.

Off the heels of our successful Pump it for Parkinson’s event this spring, NIFS wants to bring the senior living industry together once again during Falls Prevention Week in September to empower seniors across the country. One of our most popular fall prevention programs is our Empowerment Workshop. This hallmark program is run on repeat a couple of times a year at several of our client communities because residents gain so much and continually ask for it.

During this program, we empower residents through education and the realization that the floor doesn’t have to be a scary place to be. We provide them with step-by-step instructions on how to safely get up from the floor, demonstrate it for them and then allow them a safe place to try it for themselves. In addition, insight is shared that if you find yourself in the predicament of falling, there are ways you can do so more safely to minimize the risk of severe injuries. We also empower residents with education on tools in their senior living community like pendants, pullcords and assistive devices that can help them feel more comfortable in their surroundings.

Upon completion of this workshop, the resident commentary is amazing to take in and listen to how they are feeling.

• “I didn’t know I could do that.”
• “Taking a minute to breathe and not panic makes a big difference.”
• “Wow, having a plan and knowing the ways to move my body safely makes me more confident.”
• “I never would have thought to actually practice how to get up from the floor, but it feels great knowing I can do this!”

As the fear of falling is a risk factor for falls, this workshop will equip residents with improved awareness, knowledge, and skills to build their confidence while empowering them to take our Fall-Free Pledge with thousands of seniors across the US. Participating communities and their residents can be featured in a fall prevention video shared by NIFS on Friday, September 22!

Participation is FREE and easy. Register your community on our event page and we’ll train up your fitness staff on how to host the program for your residents. Your community will receive all the great promotional content, flyers, brochures, etc., to plan the Workshop for your residents and you’ll have a chance to win a free Step and Connect balance training tool and a free fall prevention consulting package from NIFS to help your community customize your own fall prevention program.

Communities and senior living operators are welcome to contact Emily Davenport for more information on how to bring this best-in-class fall prevention experience to their residents for free.

A vacation is great to “get away from it all.” It is up to you if that includes your normal exercise routine. Most of the research indicates that one week off from exercising will not take away from the progress you have made. In some instances, a week off can increase your performance by allowing lingering injuries time to heal. More than one week off can lead to declines in cardiovascular and muscular ability. During your vacation take these steps to not lose the progress you have made.

Staying active is the best way to avoid losses in physical ability. This does not have to be the same intensity as your usual workout, all movement counts. Try to do something most days of the week, it can be as simple as taking a walk or playing beach games with family and friends. If you are wanting to keep your progress and do not have access to a gym, set a goal for the week. For example, on the first day of vacation see how many pushups you can do in a row. Every day after that try to increase that number. Do the same thing for the number of squats you can do.

Stay mindful of what you eat. A couple of nice meals are a great change of pace. Try to limit the number unhealthy snacks. Extra salt and sugar are known to increase water retention and add extra pounds. Keeping your diet in check will make it easier to get back into the routine when returning from vacation.

Your vacation is a great get away but that does not mean you have to abandon all things fitness. Plan and you will be able to rest recover and set yourself up for the next round of post vacation goals.

3 tips to keeping active on your summer vacation:

1. Explore new places. Renting kayaks is a great upper body and core workout. If water isn't your think, climbing to the top of a lighthouse will engage leg muscles you may not have used in a while.  
2. Keep it simple. Bodyweight exercises like pushups and squats are great to keep the muscles moving.
3. Make it Fun. Play games, incorporate family and friends, bring a ball and be a kid again.

On the Go Workout:

20-minute get moving routine

Speed walk 5 minutes

10 Squats

10 Standing knee raises per leg

10 Pushups (incline pushups on a bench)

10 Triceps dips (on bench)

Repeat 2-3 times

You’ve probably heard some fitness myths floating through the gym, the internet, or from friends and you may even believe some of these myths yourself! It’s important to understand the facts from fiction to protect yourself from injury, and to make sure you are exercising properly. Let’s dive into some popular fitness myths that we hear daily in the gym and explain why they are just that: myths!

“No Pan, No Gain”

Pain and soreness should never be used to measure a good workout. Nor should you ever push through pain when exercising. Pain or soreness during exercise can either indicate delayed onset muscle soreness (DOMS), or an injury. If you ignore the pain you feel, repetitive movements can worsen the pain, resulting in a more serious issue over time. DOMS is normal, and usually lasts up to about 48 hours after exercise, and just means your body wasn’t used to the movement you performed. However, give those muscles a chance to recover before exercising them again to make sure that is all it was. Remember, listen to your body, it’s telling you something hurts for a reason.

"Spot Reducing Fat Exercises"

As a fitness professional, I have been asked several times what exercises a member can do to lose fat around the tummy, arms, backside, etc. Unfortunately, it is not possible to pinpoint certain areas of the body to lose fat. To lose fat, you need to burn more calories than you eat because this causes a calorie deficit. The body also does not burn fat only from the area you are working, because it uses energy from your body, leading to total body fat loss. Also, your body can be stubborn, and fat can be lost from different areas at different rates that you weren’t expecting. But please don’t let that discourage you! Know that the exercise is still beneficial and will increase strength and endurance in that area and sometimes give that part of the body a more “defined” appearance you are looking for!

“Lifting weights makes you bulky”

This saying could not be falser. Many think that heavy weights will make you bulky and light weights will make you lean. The type of weights you are lifting does not necessarily contribute to muscle growth, as most of the adaptations that make you stronger occur in your central nervous system. It is true that lifting weights will promote muscle hypotrophy leading to a size increase, but not “bulky” in appearance. In fact, to become the type of bulky you might be picturing, it takes a lot of time, hard work (and sometimes steroid use) to become “bulky”. In fact, for females, hormones prevent excess muscle mass. Muscle tissue is a lean tissue, so when paired with a good diet, strength training can help build a lean physique. Lifting heavier weights can offer several health benefits in your bones, muscles, ligaments, and brain, to name a few.

"Carbs make you gain weight"

Recent health trends have led people to believe carbohydrates are horrible for your body and cause excessive weight gain. This has mostly started to rise because highly processed carbohydrates are high in calories and sugars, leading to fat gain if eaten in excess. Complex carbohydrates like fruit, whole grains, and veggies are a valuable source of fuel used by your body and your brain to keep you alive. If you were to cut out carbs completely this would lead to weight loss, but not a healthy long term weight loss. It would also cause extreme lethargy, headaches, dizziness, and low blood sugar among some more mild side effects. The takeaway? Limit processed carbs and keep the whole foods!

"Lactic acid causes muscle soreness"

Lactic acid or lactate causing muscle soreness has been a fitness myth floating around for decades. While this myth was debunked in the 80s, many people (including some fitness professionals) still believe it to this day. Lactate doesn’t stick around in our muscles long enough after exercise to cause the soreness that we feel for the next day or two. Lactate clears out of our system about 30 to 60 minutes after exercise to be recycled into energy. The soreness we feel after exercise is the result of microtrauma (microscopic tears) in the muscle and connective tissue, leading to DOMS (mentioned above). There is a lot more science that goes into it, but this hits the basics.

Is there other information floating around the gym (or magazines) that you wonder has any truth to it? If you have access to a reputable source such a fitness professional, start there! Or, of course, the internet is full of answers, but you need to know that the website cites its findings and isn’t the thoughts of one individual. Regardless, we are glad you have interest in learning more to improve the work you do for your health every day!

With the warmer summer months, it's the most prominent time when dehydration can become a big health issue and roadblock, especially if you are exercising outdoors. The heat and humidity can make it difficult to maintain a healthy balance of fluids in the body. That's why staying hydrated is not only important for your health but also for your fitness goals. 

The Importance of Staying Hydrated

Water is essential for the proper functioning of our bodies. It regulates body temperature, helps transport nutrients, and removes waste. When we don't drink enough water, our bodies can become dehydrated, which can lead to serious health problems. Mild dehydration can cause headaches, fatigue, and dry skin, while severe dehydration can lead to heatstroke, seizures, and even death.

During the summer months, we are more likely to become dehydrated because we lose more water through sweating, and we may not be aware of how much water we are losing. Additionally, the heat can cause us to lose our appetite, which can make it harder to stay hydrated.

Exercising in the Heat and Hydration

Exercising in the heat can also have a significant impact on hydration levels. When we exercise, our bodies generate heat, and we sweat to cool down. This process can cause us to lose a lot of water, which can lead to dehydration if we don't replenish the lost fluids.

When we exercise in the heat, the risk of dehydration is even greater. This is because we lose more water through sweating, and the hot air can make it harder for our bodies to cool down. Additionally, if we are not used to exercising in the heat, our bodies may not be able to adjust to the higher temperatures, which can make us more susceptible to dehydration.

Staying Hydrated Through Water and Electrolytes

Drinking enough water is the most important thing you can do to stay hydrated. It's important to drink water before, during, and after exercise, especially if you're exercising in the heat. Aim to drink at least eight cups of water a day, and more if you're exercising or spending time outside.

Electrolyte replacement drinks like Gatorade, Powerade, Body Armor, or PRIME can also help you stay hydrated. When we sweat, we not only lose water, but also lose electrolytes like sodium, potassium, and magnesium. These electrolytes are essential for proper muscle and nerve function, and if we don't replace them, we can become dehydrated. You can use electrolyte replacement drinks to replenish these electrolytes.

5 Strategies to Stay Hydrated

Here are five strategies to stay hydrated during the summer months:

1. Drink water before, during, and after exercise. You should aim to drink at least eight cups of water a day, and more if you're exercising or spending time outside.
2. Use electrolyte replacement drinks. These drinks can help replenish electrolytes lost through sweating.
3. Plan your exercise routine. Try to exercise early in the morning or later in the evening when temperatures are cooler. If you must exercise during the hottest part of the day, take frequent breaks and drink plenty of water.
4. Wear appropriate clothing. Choose lightweight, breathable fabrics that allow sweat to evaporate, which can help you cool down more. Additionally, wearing a hat or visor can help protect your head from the sun, which can also help regulate your body temperature.
5. Eat hydrating foods. Besides drinking water, you can also eat foods that are high in water content, such as watermelon, and cucumbers.

Staying hydrated is essential for maintaining good health and achieving your fitness goals, especially during the summer months. Drinking enough water, replenishing electrolytes, and planning your exercise routine can help you stay hydrated. And don't forget to wear appropriate clothing and eat hydrating foods! Remember, staying hydrated doesn't have to be a chore. It can be fun and easy to do. So, drink up, and enjoy the summer sun!

Enthusiasm is very important in the fitness world. As fitness leaders in the community, it is our job and our responsibility to set the tone for our residents and clients. Imagine coming in for a fitness class or a personal training session and your trainer is not energetic at all. It almost seems like they don’t even want to be there. How can you expect to be excited about your workout if your trainer isn’t? Energy, whether it is good or bad, is contagious. Our job as fitness professionals is to get people excited to workout. The best way we can do this is by increasing our own enthusiasm. If we are excited about their workout, then they will be excited too.

Here are seven simple things we can all do to generate, spread, and increase enthusiasm:

1. Smiles On Our Faces – The first thing someone will see is your facial expression. A smile is a great thing to share, and it sets the tone for a positive exchange. It also opens the door to make a friendly connection with those around you. If you have a smile on your face, your clients will too.
2. Maintain Dynamic and Energetic Body Posture – Lazy posture leads to lazy emotions. If we tackle every task in our day with great posture, we will feel more confident in ourselves. Emotions can be contagious and spreading confident energy will make people feel more comfortable. Check out these tips to help your clients improve posture through stability training.
3. Pep in Your Step, Hustle in Your Muscle – Action creates motivation and a body in motion intensifies emotion. When going about the tasks for the day it is important to move with a purpose. The more focused and purposeful we go about our tasks, the more we will get done and the better they will be. Conquering the day with purpose will increase your enthusiasm and create excitement.
4. Seek and Find Good in Others – Look for the good in others and find ways to praise them for it. Compliment more people more often because it costs nothing and has a great return on investment. When someone points out something great about you, it makes you feel incredible. Imagine if you made five people feel that way. Then those people each made five people feel that way. Enthusiasm would spread like wildfire.
5. Press More Flesh – Polite greetings are always well received and tend to transfer courteous behavior. A simple handshake with a ‘hello’ or a fist bump, high five after a praise will make someone feel amazing. How did you feel when your coach gave you a pat on the back? Exactly.
6. Review Your Goals Often – Most people are excited when writing down their goals. Getting started on something new is always fun. Reviewing your goals will continuously remind you of why you were excited in the first place. Keeping that fire lit is way better than trying to reignite it later.
7. Train Hard and Train Regularly – And influence others to do the same! Training relieves stress and releases endorphins that create natural energy and good feelings. When the people around you see this, they will fall victim to the contagious nature of your energy. Once they realize how uplifting a workout can be, they will be hooked.

This is a great opportunity to reflect on how you have promoted energy and enthusiasm in your job as a fitness professional. It is okay if you hit a slump occasionally, but if you utilize these tips, you are sure to make an impact on yourself and your clients!

It is not uncommon that group fitness classes tend to be the bread and butter of a community’s fitness program. Classes provide so many benefits including guided exercises, socialization, and of course the variety and health benefits. However, there is one thing that group fitness cannot as effectively offer for individuals and that is the 1-1 focus a person may need based on their health, abilities, and understanding of the exercise. Yes, good group fitness instructors provide modifications in class, but not always can they move around the space talking to each person to make sure they are getting the full benefit of the work they’re putting in.

Cue 1-1 services!

NIFS has the benefit of managing senior fitness centers across the country, so we know how important it is to have a dedicated fitness professional who can really capitalize on engaging residents through various services beyond group fitness classes. NIFS knows how multi-dimensional health and fitness is and we make sure our staff understand that and we start each member out with a fitness evaluation (after all of the new member orientation pieces, that is!). Why? Because fitness evaluations provide both the resident and the trainer with their baseline fitness level, and not only does it shine a light on areas that need improvement through the measurements, but also how that person is feeling.

Why is it important to make sure your fitness center isn’t missing this piece of the puzzle? Because imagine everything that is left on the table for not only current users but also for non-users that your fitness center has to offer! Here are just a few questions to get you started.

• Is the equipment in your fitness center underutilized?
• How many residents are currently active at least monthly in the fitness program?
• How many residents have been oriented with the fitness center space and program?

While these questions do not seem directly related to a fitness evaluation, they are. If a resident has been through a membership process that included a fitness evaluation, their participation in the program is likely to increase. From the fitness eval, the resident became more comfortable with exercise in the fitness center space, they began to trust the knowledge the fitness center staff has to offer, and these things bring residents back to the fitness center. This increased participation will no doubt be able to provide you with a wonderful story to tell about quality of life and ease of daily activities that exercise will hopefully bring them. There will be proof that the fitness program your community offers is being mindful about each individual member and not just the regular group fitness goers.

It is easy to fall into believing your fitness center is as vibrant and active as it can possibly be when we see classes are full and feedback is wonderful! However, I am willing to bet that there is still a large group of residents not attending the fitness center offerings and we need to find out why. Reaching out individually to inactive members inviting them to the fitness center for a 1-1 fitness interaction provides the fitness center staff with not only their fitness evaluation scores and a direction to point the person in, but also provides feedback on what that person feels like they are missing.

If you found yourself wondering if your fitness center offers individualized services or how effectively they’re being offered, consider reaching out to NIFS for a consultation, we would love to assist you in identifying areas you can further support your residents!

When you were a kid, going out to play was something you likely did every day. No matter if it was riding a bike, skipping rocks at the pond, or running around the neighborhood with friends, it was just fun! Moving came naturally and easy and was not considered “exercise” to the adolescent mind even though it was most certainly keeping your body healthy. The reason I bring this up is because I want you to think about those times. They were a lot of fun, weren’t they? Sometimes in our fitness center, we will hear a member say that exercise isn’t very fun. We get it! Exercise isn’t everyone’s cup of tea, but as a fitness professional, my goal is to find a way to make it fun for you. Another thing we will often here is “I’m not as young as I was!” or “I can’t do that type of movement anymore.” It is true, with the play you did as a child, there was probably a lot of falling, bumps, and bruises and that can make a person apprehensive to get started in “play” again. But that is why we are here, to explore with you and find a form of fitness that you enjoy. Yes, the several number of changes that tend to happen to the body as it goes through the stages of life can make some things more difficult, but we want to help keep it from being the reason you decide to play less.

A regular physical activity regimen allows older adults to maintain independence as they age and navigate their way through life. The recommended goal for older adults is at least 150 minutes a week (that’s only 30 minutes of movement each day!) of moderate intensity aerobic exercise with two of those days being some type of muscle strengthening activity to improve muscle and bone health. All exercise is beneficial, but when we start aging, the most beneficial type of program would be one consisting of balance, flexibility, strength, and endurance. An equal mixture of all four and over time can provide drastic improvement in your everyday life activities as well as the overall health of your body.

Think back to younger years when stretching before and after physical activity wasn’t a thing, what were some of your favorite activities? Did you play cops and robbers with your friends, jump and splash in the pool with siblings, or play sports with friends? What are similar alternatives?

Did you really love running cross country track because it allowed you to get outside and see nature, that could now be substituted for going on weekly peaceful hikes with your family or friends. Explore local nature reserves and trails!

Did you like heading to the community pool or pond for a day with friends? Join your nearby fitness center and check out aqua classes or invite a friend to water walk!

Did you enjoy tennis? Consider taking up pickleball! A very similar game to tennis with less court to travel requiring less intense hits to get the ball across the net.

Did you belong to a bowling league? Believe it or not, virtual (Wii) bowling can be just as fun and competitive while also challenging your balance and stability!

Of course, we also suggest starting with your fitness professional! Talk to them about what you enjoy and what you don’t about exercise. We can help find ways to make it fun while increasing stamina and strength to enjoy “playing” more! Don’t forget that physical activity over time can improve quality of life and can increase longevity while decreasing other conditions that may come up. If it has been a while since you have exercised, that is okay! If you can make exercising social and fun, it can become something you love doing which helps to stay motivated instead of feeling like a chore.

In corporate fitness we find that members love a good team challenge. Whether that's creating teams of 4-5 people to work toward a goal or all coming together to reach a finish line. Our popular 500 Challenge is back, and employees are revving up those tennis shoes to clock miles this next month! We know the benefits of moving more each day with be achieved, but the fun in building community is just as beneficial. Join us and rev up your body and get moving this month!! Go big and strive to hit 100 miles in one month. Feeling intimidated by the big number? Look no further, here are a few tips and tricks to accomplish the feat!

Ask yourself… What’s my baseline?
100 Miles in 31 days averages to be about 3.2 miles per day or 22.6 miles per week. This may seem like a lot, but you may already be hitting close to that number! Take some time to track your normal daily average. How close are you to the 3.2 miles? Find fun and low effort ways to incorporate more steps into your daily routine! This could be taking the stairs, getting up and taking a short walk every hour, or taking a morning and/or evening stroll daily.

Break It Up & Schedule Steps
Be realistic about your daily schedule. What days are you more likely to get more steps? When do you have time to add a couple extra miles? Use a calendar and set a daily/weekly goal based on your schedule. Add time in to get your miles completed so you don’t find yourself falling short.

Teamwork Makes the Dream Work
Set up a time with your team, colleagues, friends, or family to accomplish some miles. When you bring others along, it can help make the activity more enjoyable and you may find yourself accomplishing more miles than you would by yourself!

Incorporate Challenges In Your Challenge
Find fun and competitive ways to meet your daily and weekly goals! This could mean striving to achieve badges on your apple watch or inviting family and friends to a step challenge. Be creative and participate in challenges outside of the 500 that will get you moving and help motivate you to exceed your 100 miles in a month!

The National Institute for Fitness and Sport (NIFS) is thrilled to have the support of the Brio Pledge as part of Pump it for Parkinson’s on World Parkinson’s Day! This nationwide event is promoting the benefits for exercise for those living with Parkinson’s Disease and 140+ senior living providers across the US are participating. Brio Living Services has committed a pledge of 60,000 steps on the NuStep Cross Trainers which their communities will track on Tuesday, April 11.

Participating Brio locations will be Chelsea Retirement Community in Chelsea, Michigan, The Cedars of Dexter in Dexter, Michigan, and Porter Hills Village and Cook Valley Estates both in Grand Rapids, Michigan. Communities will enjoy learning more about the second most common, age-related neurodegenerative condition at the Parkinson’s Education Station and employees and residents will be able to contribute steps on the NuStep Cross Trainer to go towards the Brio Pledge. NIFS is grateful for the support and collaboration of all four communities working together towards our larger goal of one million steps. This is a strong example of how not only residents can unite within a community to raise awareness but how a network of communities can unite for an even bigger impact! The Brio Pledge is a testament to the strong leadership in Brio communities and their commitment to creating healthy programming and vibrant living options for their residents.

Nicole Maag is Chief of Residential Services with Brio supported the Pledge! Brio Living Services is delighted to join the National Institute for Fitness and Sport (NIFS) and NuStep to celebrate Pump it for Parkinson’s on April 11. NIFS is a valued partner of Brio, providing wellness instruction for our residents at Chelsea Retirement Community, Cook Valley Estates, The Cedars of Dexter, and Porter Hills Village. Our residents and team members are honored to join in NIFS’ challenge of one million steps for the one million people in the U.S. who are living with Parkinson’s Disease. We hope to promote awareness for the important benefits of exercise for all of us as we age.

NIFS Fitness Manager Tyler Forbes is pumped for the event at his communities! On behalf of the fitness department here at Porter Hills Village and Cook Valley Estates we are beyond thrilled to team up and participate in the upcoming Pump it for Parkinson's event. We see the value in overall awareness of this disease and how support for those dealing with it can make such a huge impact. We are ready to ROCK!

NIFS Fitness Manager Tylene Costello has big plans for a successful event! Chelsea Retirement Community is very excited to participate because it has brought our AL, IL, memory care, and rehabilitation areas together to collaborate on this program.  We have the same goal which is to bring awareness of the benefits of exercise for those suffering from Parkinson’s.  This will be a fun way for our residents and team members to exercise in this social assembly.

NIFS Assistant Director Lindsay Knox was honored to help The Cedars of Dexter plan! The beauty of Pump it for Parkinson’s is how creative we can be to make it fun for the residents and fit the needs of the community. I can’t wait to see what the residents at The Cedars of Dexter accomplish!

NIFS wishes Brio communities the best of luck for a successful and fun event with your residents and employees and we thank you for participating!

If you are an operator or network of communities looking for a collaborative event, competition, or challenge to unite your communities and spark engagement, contact the senior wellness pros at NIFS Fitness Management.

Why 10,000 steps a day?

10,000 steps per day has become a well-known exercise recommendation to achieve better health, but how important is it to aim for that many steps per day? Some people feel that in everyday life, 10k steps isn’t very attainable and while that may feel true, that is exactly why the bar is set so high. Older adults, along with most other age groups live a mostly sedentary lifestyle and walking is one of the simplest exercises that can be recommended for someone looking to get more movement in their day. So why 10,000 steps instead of 1,000 or 5,000? Basically, studies are showing us that the more movement we have, the more our risk for several health issues decreases. For example, this journal was published linking 10,000 steps per day to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. For a healthy, older adult, 7,000-10,000 steps are ideal. However, keep in mind that if you currently live with a disability or chronic illness, your step recommendation may be different. Talk to your doctor before starting an exercise plan and setting a step goal to make sure that is the right plan for you!  

Building up to 10,000 steps

 The great news is that some steps are better than no steps, but we should all certainly be aiming for more since the average American only gets about 3,000 steps per day! Maybe you are reading this blog because you have been given the goal of 10,000 steps per day, but you aren’t sure how to achieve it. So, let’s talk about it! First, it is probably a good idea to invest in a pedometer. These can be purchased online or in stores or can use your smartphone app (most have a built-in step counter!). Better yet, if you have access to fitness professionals, tap into their knowledge and set a plan.

Here is an example of how NIFS Fitness staff might encourage a member to build steps:

• First, find your baseline. Spend a few days tracking your steps to see what your average per day step count is. Do not try to get more steps on these days because that will skew your actual average.
• Second, focus on adding 250-500 steps each day or every other day so you can feel how your body responds.
• If 250 additional steps each day leaves you feeling sore and fatigued, do not add more steps for 2-3 days, but maintain that additional 250 instead.
• Once your soreness has subsided, add another 250 steps to your daily count.

 Creative ways to add steps:

• Are you a member of a fitness center? Take an extra lap around the track or add a 1–2-minute cool down to your treadmill work out.
• Carve out time daily to get outdoors to walk around the block or walk the park path. Invite a friend along.
• Consider setting an alarm to remind you to get up and get moving!
• Going shopping? Park your car a couple of spots further away to add steps (unless it is icy or raining- then you need to park closer!)
• Stuck at home? You can do seated steps! At every TV commercial, sit up straight in your chair and start marching those arms and legs!

Senior living communities with robust fitness centers offer residents a variety of fun and unique ways to stay active along with traditional fitness, like biking, swimming, and strength training so that walking doesn’t have to be the only option to stay active. It is good to become aware of the number of steps you take because it benefits your health and the simple act of being conscious toward your step count is a great start. Having a goal to achieve a certain number of steps each day can have lasting improvements in many aspects of your life and if you find exercises that are fun for you, you will notice that achieving your step goals will be easier. Additionally, the effects of goal setting and attaining those goals you established can improve self-confidence and motivation toward exercise. You can even challenge your friends, family, or peers to see who can reach the highest steps each day. Keeping exercise interesting, fun, and attainable is important to staying engaged and committed to improving your health.

What are some ways you have managed to be less sedentary and get in your steps most days of the week?