Corporate Fitness and Active Aging

As Fitness Centers and gyms have opened back up after closing from the Pandemic, it’s a good time to restart our exercise routines and habits. There are many components to meet the healthy recommendation for exercise in older adults such as cardio, strength or endurance training, balance, and flexibility. To break it down, I decided to use the same model as the food pyramid and create an exercise version of that pyramid. Over the years the food pyramid has been used to simplify what quantities to eat of what food groups. Larger quantities shown in the bottom of the pyramid and the least quantities at the top. In this model the same concept applies. All components of exercise are necessary for a healthy exercise lifestyle but the exercise components on the bottom should be done more than the quantities at the top.

Cardio can be done almost every day. It is the base foundation of a healthy exercise lifestyle. It should be done about 5 days a week for at least 30 minutes (or 150 minutes/week). It helps strengthen one of the most important organs of the body: the heart. Luckily, it can be done simply through walking, biking or using cardio machines in your local Fitness Center.

Either strength training or endurance should be done at least twice a week on nonconsecutive days and includes exercises for each large muscle group of upper and lower body. Not as often as cardio but still a firm foundation to the body and upkeeping muscle strength to perform ADLs (Activities of Daily Living) like cooking, cleaning, getting around the house or other buildings and activities that make life more enjoyable like hobbies or recreational activities.

Balance and Flexibility are recommended about 2-3 times a week for maybe 10-15 minutes. This becomes important the older we get as every day injuries become more apparent due to falling and low flexibility. It is also important for seniors because as the risk of falling increases and the chances of getting severe injuries from falls increases.

The top category is Rest Days. Everyone’s rest time looks different but is important to everyone’s body. Rest can include proper sleep, rest from exercise or rest from an injury. With rest from sleep, it helps us function better during the day, being more aware of our surroundings to help reduce falls and giving us energy to exercise. Rest from exercise helps prevent an injury from over training. There is a reason strength training isn’t recommended every day. To repair the muscles from training they need to rest to recover and build back up. Rest from injury is another important element to a healthy active life. By not allowing injuries to properly recover decreases the benefits from future exercise as you aren’t able to do it 100% and it may cause more injury due to overcompensation.

There’s no one category of exercise that can help fulfill the benefits of all the different categories combined throughout the week. When residents come to ask what specific exercise, they can do to better their life, is like asking what food they can eat to decrease weight quickly. It must all be combined to reap the benefits of a healthy lifestyle. There are a lot of elements to a healthy lifestyle but broken down into a week, picking just one or two a day will help fulfill a weeks’ worth of exercise recommendation. Just like we need to eat and supply our bodies with energy every day we need to utilize the energy created in the most optimal way to better our life for the next day, week or month.

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?

We say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

• Name: Kara Gootee-Robinson
• City, State: Indianapolis, IN
• Years with NIFS: almost 18 years
• Position: Assistant Director
• What brought you to NIFS: While attending Purdue and networking between friends I was connected with a Purdue grad who worked in Corporate Fitness at one of NIFS client locations at the time.  I went to my first real interview and the rest is history.  
• What is the most impactful moment you have shared with a member: Seeing a member go from being so unsure about exercise to loving it.  Observing this member change their mindset on what exercise can be for them was truly rewarding.  They attended one class a week, it turned into two classes, then it became weekly one on one training and just seeing them enjoy coming in as a part of their routine and lifestyle was rewarding.
• What separates a NIFS fitness pro from the rest: Our staff genuinely care about their members. The connections made help people to continue coming back and staying active in their onsite fitness center.  The way we engage people helps them to form community at their sites.
• What is your favorite thing about working at your client site: The people, both members and co-workers.  I have made life long friends with people who took my classes, who I trained, and who I worked alongside for so many years. The people are why I've been with NIFS for so long. 
• What motivates you: Seeing the change in people and myself.  Making exercise a regular habit is hard, but once you do it's routine.  Once the small changes are noticed it makes it easier each day to choose to be healthy and active.  It's motivating to see others do the same. 
• What is your favorite hobby: Depends on the season, my family enjoys time on the lake from swimming in Tennessee to fishing in Minnesota.  That tends to be how we spend our summers and when things are most relaxing!
  
  

  Interested in learning more about our staffing services? Click below for what best fits your needs.

  ACTIVE AGING   |   CORPORATE FITNESS

Mindful eating is about tuning into your body’s hunger/fullness cues and cravings when eating. One uses mindfulness to acknowledge and honor any physical cues the body is feeling, and eating based off of those signals. So how is mindful eating different from dieting?

Most diets require you to restrict certain foods, food groups, or even a whole macronutrient. They tend to cause a sense of guilt when you do indulge in a particular food that is deemed “off limits,” and often times cause you to binge on those very foods down the road. Mindful eating does not require any restriction. Instead, by listening to your body’s physical cues and cravings, you are allowed to eat what you want, when you want, and stop when fullness is achieved or the craving is satisfied. Many people find that they feel more satisfied, and may even lose weight, when eating mindfully because they are more aware of their body’s signals.

Tips for Mindful Eating:

• Learn to differentiate between hunger and non-hunger cues. Are you hungry or bored?
• Eat when you feel hungry, do so slowly, and put down the fork when you feel full.
• Eat without distractions – turn off the TV, put down social media, and focus on your food.
• Learn to avoid phrases like “guilt” and “guilt-free” when talking about food. Food is not tied to morality, and therefore should not make you feel guilty.
• Appreciate your food – engage your senses by observing smells and flavors.
• Eat to maintain overall well-being – what foods will make you feel good? Eating cake all day every day will taste great at first, but it will get old very fast. You may find that your body begins to crave vegetables or lean proteins instead, as they will make you feel good afterwards.

How are you choosing healthy when it comes to food choices?  Do you find yourself being mindful at meals?

Sometimes it’s hard to juggle all the daily responsibilities in life. Balancing work responsibilities can be difficult enough but trying to also maintain a social life at the same time can feel impossible. Being able to manage your time can be invaluable in many ways. There many benefits of having time management skills and having the right strategies can improve your skills. 

To start, time management is a process in which you plan and control the amount of time dedicated to certain tasks. This will in turn boost your efficiency, effectiveness, and productivity during the day. Controlling your time will allow you to become better at organizing and in turn will help you control your time both personally and professionally. Having the necessary skills to manage your time has different benefits for people, including:

• Increased time for self
• Improved feeling of accomplishment
• Improved self esteem
• Increased satisfaction in life

The more you can limit work stress and the more time you spend on yourself, the happier you will be. So how do we improve our time management skills? Here are some strategies you can implement:

1. Know How You Spend Your Time: Making a time log of what you do during a day can help determine how you are already using your time. Over the span of a week or two, record everything you did in a 15-30 minute interval. Evaluate how you used that time. What time of the day are you most motivated? What tasks took the most time? Where do you value your time the most? Reflect on if you’re investing your time wisely, or if you need to reinvest time in other things.
2. Set Priorities: Distinguishing what is urgent and what is important determines whether you’re managing your time effectively. Some of the most important tasks are not the urgent tasks, but that does not mean that you should let the urgent tasks control your life. Determining what tasks must be done can help you gain control of your life while reducing the amount of tasks that may become urgent.
3. Use a Planning Tool: Utilizing a planning tool can increase your productivity. Writing down  tasks, making notes on your schedule, and jotting down items to remember can free up brain space to focus on other, more important tasks. Review your calendar daily, synchronize your apps if you use two different types of planning tools, and always have a backup. Some examples of a planning tool: Time Trackers, Time Savers, Calendars, Task Managers, Habit Developers, etc.  
4. Get Organized: You can’t manage your time if you’re disorganized, and research has shown that clutter has a  negative impact on perceived well-being.
5. Stop Multi-Tasking: Humans in general are not efficient at multi-tasking. Studies show that multi-tasking doesn’t save time or increase efficiency. In fact, it does the opposite. Routine multi-tasking may lead to difficulty concentrating and maintaining focus.

Time management is a skill that can be vital to one’s success. What are some other strategies that you have found to help manage your time?

We say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

• Name: Kelly Stinnett
• City, State: Terre Haute, IN
• Years with NIFS: 2.5 years
• Position: Per Diem Health Fitness Specialist
• What brought you to NIFS: I was already in the community teaching other exercise classes and I was happy to come on board with NIFS for staff coverage and greater opportunities to grow.
• What is the most impactful moment you have shared with a member: I see a lot of little moments as the most impactful "moment" with not just one but a handful of individuals. They appreciate what I do and take the time to walk up after class and say "good job" or "thank you for being here". The majority of members I get to see on a regular basis treat me like a friend and may pop their head into the office just to extend another sincere thank you. These are little things that I cherish and consider most impactful! 
• What separates a NIFS fitness pro from the rest: The NIFS resources and network allow program managers to bring new, creative, and thoughtful ways to keep incorporating much needed movement and activity into everyone’s lives who are recipients of a NIFS pro.
• What is your favorite thing about working at your client site: Relationships with members and the wonderful sense of fulfillment I get with this position.
• What motivates you: Knowing that every exercise class/program provided is creating a better quality of life for members but also for myself as I get to enjoy the exercises and socializing that is so important for aging adults.  
• What is your favorite hobby: A favorite is hard to choose. Everything outdoors, especially in the sun, would be on the top of the list. Hiking, biking, running; playing with a frisbee, football, or volleyball. Thankfully my husband and step-daughter are the same in this way and whenever we get a chance to take a trip to the park, we pack ALL of the things into the car (even a hammock, book, and guitar), never actually able to do everything, but we have them just in case!
   

  Interested in learning more about our staffing services? Click below for what best fits your needs.

  ACTIVE AGING   |   CORPORATE FITNESS

We are on the brink of a New Year and those looming resolutions start filling our head with what we should do or consider changing.  Keep a positive mindset to not allow resolutions to fall to the wayside in the New Year, allow them to become lifestyle changes.  Know that when you fall short, it's ok to give your self a restart.  Check out these nine nutrition-related New Year's resolutions to not only set, but stick to. 

1. Maintain or achieve a healthy weight. While this is a common goal for the New
   Year, maintaining or achieving a healthy body weight is essential for reducing
   your risk of many health related complications, including heart disease,
   decreased immunity, diabetes, certain cancers, osteoporosis, and infertility. Learn
   how to assess your weight status here.
2. Move more. Moving more often and participating in regular exercise can help
   you achieve and/or maintain a healthy weight, reduce your risk of chronic
   conditions, and even improve your mental health. The CDC suggests working
   your way up to anywhere from 75 minutes of vigorous-intensity exercise to 150
   minutes of moderate-intensity exercise each week.
3. Increase your fruit and vegetable intake. Fruits and vegetables are low in
   calories, but high in fiber, vitamins, and minerals, making them an excellent
   snack or side dish! Despite all of their benefits, only 20% of Americans meet their
   daily fruit intake recommendations, while just 10% eat enough vegetables!
   Adults should aim to consume around 1 ½ - 2 cups of fruit and 2 - 2 ½ cups of
   vegetables per day. Visit MyPlate.gov to determine what counts as “1 cup” of
   your favorite fruits and vegetables.
4. Eat and drink fewer added sugars. Added sugars are sweeteners and syrups
   added to foods during preparation to increase their sweetness. Added sugars
   contribute calories, but offer no other essential nutrients. When consumed in
   excess, it can be difficult to achieve a healthy eating pattern without taking in
   excess calories, which can result in weight gain and obesity, heart disease,
   and/or type 2 diabetes. Added sugars include brown sugar, corn and maple
   syrups, honey, molasses, and raw sugar. The Dietary Guidelines for Americans
   suggest limiting added sugar intake to less than 10% of total daily calories, or
   about 50 grams of added sugars each day for someone consuming about 2,000
   calories per day.
5. Cut back on your salt (sodium) consumption. Consistently high intakes of salt
   can lead to high blood pressure, a risk factor for heart disease and stroke, two of
   the leading causes of death for adults in the US. Despite the American Heart
   Association’s recommendation to consume <2,300 mg of sodium daily, the
   average adult actually consumes closer to 3,400 mg of sodium each day, almost
   150% of what is recommended! Although it is a common misconception to
   believe that salt intake can be controlled by simply removing the salt shaker from
   your table, about 75% of salt intake actually comes from prepared and packaged
   foods, such as pasta sauce, soups, canned foods, and condiments.
6. Consume less saturated fat. Like salt, excessive consumption of saturated fat
   can affect your LDL, or “bad”, cholesterol levels and increase your risk of heart
   disease. Saturated fats are primarily found in animal products, including beef,
   pork, lamb, poultry (especially with skin), eggs, cheese, butter, and other full-fat
   dairy products. They are also found in tropical oils, such as coconut, palm and
   palm kernel oils, and many baked and fried foods. The American Heart
   Association suggests consuming <5-6% of total daily calories from saturated fat.
   For an adult who consumes around 2,000 calories per day, that is around 120
   calories, or about 13 grams of saturated fat each day (9 calories/gram fat).
7. Cook at home more. In addition to helping you save money, cooking at home
   more often can help you reduce the total amount of calories, fat, and sodium
   consumed at that meal, making it easier to manage your weight and overall
   health.
8. Limit alcohol intake. Alcohol is associated with various short- and long-term
   risks, such as accidental injury, violence, certain cancers, high blood pressure,
   and mental health issues. Alcohol is also a source of calories and does not offer
   any nutritional benefit. Most professional organizations agree that men should
   limit alcohol intake to <2 beverages per day and women should try to consume
   <1 alcoholic drink per day.
9. Drink more water. Adequate water intake is essential for maintaining healthy
   digestion, removing wastes from the body, and preventing dehydration. The
   amount of water you should consume is based on many factors including your
   age, body size, and activity level, as well as the climate in which you live. The
   easiest way to determine if you are drinking enough water is to observe the color
   of your urine. If you are consuming enough, your urine should be a pale yellow,
   whereas if you are not, it will likely be a very bright or dark yellow. Speak to your
   physician or registered dietitian/nutritionist to determine your individual fluid
   needs.
   
   

If music is good for the mind, and exercise is good for the body why not combine the two at the same time?

Since I can remember, music has been a part of exercise, either playing in the background or exercising to the beat of the music. At the school gym there would be rock and roll playing while exercising on the machines. When running or walking outside I would find songs I can use the tempo of to keep a consistent pace. In group exercise class they would play upbeat motivational music to keep us moving and to help not focus on how hard we are breathing. During Yoga class, they play soft, meditation music to help calm our minds and relax into the poses and stretches we are trying to perform.

Many forms of exercise combined with different forms of music can help bring further benefit to the workout. By listening to preferred music, it can leave a positive effect on the brain and help associate what might be seen as a difficult workout more pleasurable. The exercise will be linked to the feeling of listening to a favorite song or favorite genre. With calming music during a cooldown or slower paced class like Yoga, music can bring our mind into a state of peace and relaxation.

Another benefit seen is music can keep the mind occupied while the body is working. When working out alone in a Fitness Center or at home, some people find it boring, especially having to wait during rest times before the next set or exercise. By incorporating music, the rest time becomes less tedious and more fun! Stretching the muscles at the end of a workout also takes time and patience to sit in a pose for 30 seconds up to a minute. With music that can become time to catch up on music you have been wanting to listen to or even podcasts or book audios if music is not an interest.

With today’s technology there are various methods to listen to music. There are many kinds of headphones to wear that can go over the ears or in the ears that are both corded or wireless connecting to a phone. Speakers used at home or TV channels that play almost any genre 24/7. There are even hearing aids that can wirelessly connect to a phone.

If music is not your jam that is okay too. For some, the silence during exercise can feel therapeutic. It might be the only time in the day or week that is a quiet time to reflect or not have to think about anything other than moving the body.

It is important to get exercise into the weekly routine and it can be hard to find ways to make exercise more enjoyable. It can be a mind game to be convinced to go out for a walk during a cold day or go to a fitness class that is early in the morning. There have been many strategies discovered to help beginners into the habit of routine exercise. Music might just be the missing element to a more pleasant and active lifestyle.

We say it with pride quite regularly, our amazing staff in corporate and senior living fitness centers are what help us serve our clients so well. Their strong educational background in health and fitness helps us set the bar high while their exceptional creativity and relationship building skills allows them to keep their members engaged and asking what’s coming next. Since we have the privilege of getting to know our staff across the country, we thought our followers might like to as well. Join us monthly as we throw a different NIFS team member a High Five.

• Name: Kelsey Devereaux
• City, State: Indianapolis, IN
• Years with NIFS: 6 months
• Position: Fitness Manager
• What brought you to NIFS: I was in between jobs and needed to find something more stable. I found the opportunity with NIFS and went for it.
• What is the most impactful moment you have shared with a member: Working with the residents in senior living is impactful in itself. They make you want to better yourself no matter where you are in life.
• What separates a NIFS fitness pro from the rest: The ability to transform into whatever we need to be for our client. 
• What is your favorite thing about working at your client site: Connecting with members helping them with their fitness and health goals.
• What motivates you: Being able to share new knowledge of the fitness and health industry to help clients accomplish their goals.
• What is your favorite hobby: Riding my bike through the woods for a lot of hours.....and petting dogs.
  

  Interested in learning more about our staffing services? Click below for what best fits your needs.

  ACTIVE AGING   |   CORPORATE FITNESS

When winter blows in and the days start to get shorter and colder, you can pull the blankets over your head and hibernate—or you can suit up and head outside for an outdoor winter adventure. Exercising in colder weather has distinct advantages over working out in warmer weather, so there is no reason to take a break when the temperatures drop. There are a number of advantages to working out in colder weather that most people disregard.

In the winter we do not have to deal with heat or humidity. We all know heat and humidity can be extremely dangerous to our body but can also be uncomfortable and frustrating to work out in if you are not used to it. It is easier for our bodies to adapt when the temperature begins to drop, and you may be able to workout longer in the cold than in the heat. Working out longer allows your body to burn more calories and it takes more energy to keep the body warm when exercising in the cold. Another advantage to working out during the winter is your body has a chance to soak up Vitamin D that it lacks during the winter months. Vitamin D helps boost your immune system, creates strong bones, strengthens muscles, and helps maintain blood sugar levels which can prevent diabetes.

Try these outdoor activities to help keep you active in the winter:

• Walk, Hike, or Jog
• Shovel Snow
• Rake Leaves
• Ice skating
• Sledding
• Skiing

Exercising in the cold can be beneficial, but there are things to keep in mind when being outside for longer amounts of time. Dress in layers and be sure to cover your hands, ears, and feet. Layers will allow you to stay warm without producing too much moisture on the skin which could make you even colder. Our hands, ears, and feet are where our heat escapes and they tend to have a lack of circulation, keeping them covered helps keep them warm when the temperature drops. Be aware of the signs of hypothermia and bundle up when going outside. If you are not cold and uncomfortable you are more likely to enjoy your time outside instead of running back inside shortly after going out.

Exercise can boost your immune system during the long cold and flu months. Even just 20 minutes a day can boost your immune system enough to help fight simple bacterial and viral infections. Below is a list of indoor activities to keep you active when you are not motivated to bundle up and get outside.

• Home workout 
• Active household chores like vacuuming
• Roller skating
• Yoga or group classes
• Stair climbing
• Rock climbing

Find a way to stay motivated when the temperatures drop, and the days begin to shorten this winter. Invest in a few high-quality products and clothing items so your time outside is more enjoyable and you can take in the full benefits of being outside in the fresh air. You can pick up a new activity or try something you have always wanted to do but have not had a chance. Your body will thank you.