Corporate Fitness and Active Aging

Improving and maintaining your balance is central to help prevent falls and avoid injury. There are many ways to enhance your current level of balance, whether it be getting your daily steps in by walking, taking weekly chair or standing yoga classes, or by strengthening your stability muscles to help keep your body standing strong. Balance is much more than simply standing on one leg. Consider this 3-step approach to improve your balance potential. 

• One Foot in Front of the Other – In addition to a weekly walking goal, consider trying a balance class or dance fitness workout. Or maybe do a few daily exercises in your home, such as Tandem Arm Swings, where you place the heel of one foot against the toes of your other foot, then swing your arms next to your sides front to back.  Have a sturdy chair within reach in case you need it. Do this 10 times then repeat on the opposite side at least once per day. 

• Strong and Stable – Your leg, core, and arm muscles play a big role in maintaining stability. The stronger you are, the more confident you’ll be in keeping your feet on the ground. You might consider taking a strengthening class so a professional can help you learn great form. If you want a few things to try at home, consider these: 
   
  • A good exercise for stronger legs is a Sit-to-Stand.  Sit at the edge of a stable chair with your arms across your chest; use the front of your legs to help you rise up; feel the chair lightly touching the back of your legs; and sit back down with control…don’t plop! Repeat for 60-seconds at your own pace.
   
  • An upper body and core exercise to try is a modified plank against a wall. Place your hands slightly wider than your shoulders against the wall and step back about 1-2 feet. Keep your body as straight as a board while bending your arms and  leaning your weight toward the wall. Hold for 10 seconds at a time and repeat 10 times.

• Stretched and Balanced – Your ability to move your body through a full range of motion helps you to maintain good posture and stability.  For example, tight hips will cause your body to bend at the crease of your body where your legs meet your trunk and keep you from being able to completely stand upright. Try a seated or standing stretch or yoga class.  For a simple hip stretch to do at home, stand next to a chair or counter, squeeze the muscles in your rear end as you push your hips slightly forward. An added benefit to this stretch is that it strengthens the rear of your body while you’re stretching the front. Hold for 10 seconds then repeat 3-4 times daily. 

Balance improvements can be made by simple changes done consistently over time. It is not a quick process but if you set up daily and weekly goals of making exercise a habit, you will see positive changes over time. Moving, strengthening, and stretching is vital for maintaining your mobility. 

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!

Ever wish you could flip a switch and silence your mind, just like you do with your phone? It’s easy to get caught up in the whirlwind of worries and stress. We’ve all been there—feeling overwhelmed by what we need to do next. But remember those times when you lost track of time, fully immersed in what you were doing? In those moments, you were truly present, enjoying the beauty of now. That’s the magic of mindfulness, and here’s the good news: you can train yourself to access that state more often. 

Mindfulness isn’t just a way to hit pause on a busy mind; it’s a tool that helps you get out of your head and into the present moment. Not only does it improve focus and creativity, but the more mindful we are, the better we handle life's challenges. 

So, what exactly is mindfulness? Simply put, it’s the practice of being fully present in the moment and accepting your experiences without judgment. 

Mindfulness is built on three key pillars: Intention, Attention, and Attitude. Think of these as your mindfulness foundations: 

• Intention is setting a conscious goal to be aware of your inner and outer world. Each day, ask yourself, “How do I want to show up today?” 

• Attention is about focusing on the present, without getting lost in the details or content of a situation. When your mind wanders, gently bring it back. A helpful trick? Focus on your breath while in conversation or during tasks. 

• Attitude is about embracing experiences as they are, with neutrality and without judgment. Cultivating a compassionate, non-judgmental perspective helps us stay grounded and aware. 

By paying attention to what’s happening right now, setting clear intentions, and approaching life with an open, non-judgmental attitude, we can foster a deeper sense of mindfulness in our everyday lives. 

Techniques You Can Try: "Sit and Know You’re Sitting," Body Scan, and Grounding Meditation 

Here are a few mindfulness techniques you might want to explore: Sit and Know You’re Sitting, Body Scan, and Grounding Meditation. 

• Sit and Know You’re Sitting: This practice is about simply sitting with awareness. Find a comfortable seat, close your eyes, and take a few deep breaths to relax. As you breathe in, acknowledge that you’re breathing in. As you breathe out, know that you're breathing out. You can silently say “in” and “out” with each breath to steady your attention. And when your mind inevitably wanders (because it will), bring patience, curiosity, and forgiveness to the moment as you gently return your focus to your breath. 

• Body Scan: This is a powerful way to become aware of the sensations in your body and release hidden stress or tension. You don’t need to “fix” anything during the scan—just notice what’s happening in your body. Here’s how: Close your eyes, take a few long, deep breaths, and let yourself arrive in the present. Relax both your body and your mind. Now, bring your awareness to the crown of your head, moving down to your forehead, eyes, cheeks, and neck. Continue down your shoulders, arms, and all the way to your fingertips. Then, shift awareness to your upper back, shoulder blades, and down your back. Notice the front of your torso, from your chest to your stomach, and move through your hips, legs, and feet. Let your whole body be at ease. Sit quietly with the experience of having a body, and when you’re ready, open your eyes and notice how relaxed you feel. 

One of my favorite quotes is, “Be where your feet are.” To help you ground yourself in the present moment, I want to share a simple, yet effective meditation called the 5-4-3-2-1 technique. This practice is fantastic for bringing your awareness back to the here and now. 

For this meditation, keep your eyes open and take a few deep breaths. As you settle into the present, become aware of your surroundings. With each step, take a moment to pause and fully absorb the experience: 

1. Notice five things you can see. 
2. Identify four things you can feel or touch. 
3. Listen for three things you can hear. 
4. Notice two things you can smell. 
5. Think of one thing you can taste (if you can’t connect with a taste right now, just note a flavor you enjoy). 

This exercise is a beautiful way to anchor yourself and reconnect with the world around you. 

In our busy lives, practicing mindfulness can be a transformative journey. By embodying the principles of intention, attention, and attitude, you can cultivate a deeper sense of peace and live more fully in the present. Remember to grant yourself grace as you progress, it's not about perfection. As you continue this path, you may discover moments of clarity and connection that enhance the quality of your life. So, take a deep breath, “be where your feet are,” and embrace the journey of mindfulness. 

As we age, physicians and specialty doctors will talk to you about exercise and eating a well-balanced diet. We sometimes forget that brain health is just as important. Concentration on moving or getting 30 minutes of exercise per day, and strength training 2-3x a week, but is there any emphasis on brain exercises? If so, what does it look like? Are your residents participating in an craft or art? Are they doing word or cross word puzzles, easy math, or reading aloud? Are they resting their mind, or meditating?    

We all fear losing some of our memory and cognitive function.  As we age, it is normal to feel a sense of insecurity when we misplace our phone or keys, or even forgetting a step in a craft that you’ve done for many years. There are a lot of brain health exercises that the residents can participate in, it is just finding the ones they love to do where it is easy, slightly complex, but enjoyable.  

There are many simple activities that we can do to engage our brain. Here are a few easy ways to engage the brain, and possibly decrease risk of memory loss.  An easy way to help brain health is engaging with your neighbor, a friend, or a family member and discussing current life events, attending a church service, or maybe a music/ theater event.  Another simple exercise is handwriting notes or sending handwritten cards. Handwriting engages the brain more than sending a text or an emoji.  

And of course, there are “brain” games that we can play on our phones or iPads.  Look at your phone and check out the word games, or the simple math problems.  Simple math problems can engage the prefrontal cortex of the brain. Doing simple math is an easy way to exercise your mind. Keep in mind, when it becomes too stressful, you need to decrease the complexity of math problems.  Stress is not beneficial for your mind and body.  

Another awesome thing you can do for your brain health is to learn a new craft or perfecting your current craft.  Is there another advance step you can put into your current craft or skill to make it more challenging, such as learning a new stitch or a new painting style? These ideas can give you a sense of control and purpose. Lastly, meditate and rest your mind, if you love sleep, SLEEP, it is good for your body and mind.  

So how are you engaging with the residents in brain health or brain classes? What sorts of activities or classes are you hosting to entice the residents?  

After spending many years in the fitness industry, I often find myself talking about nutrition and how important it is to stay hydrated. A question I hear a lot is, "Am I drinking enough water?" Many people think they are, but the truth is, a lot of them aren't. Those who tend to skimp on water usually say they don't want to keep getting up at night or they just don't like water that much.

But here’s the deal: drinking enough water is crucial for your body to work properly. It’s more than just quenching your thirst—drinking enough water is essential for keeping your organs, bones, and skin in great shape! I often tell people that “water is life!”

Let’s look at how staying hydrated affects your health.

Sweating is your body's personal air conditioning system. Whether we’re exercising outdoors on a sunny, hot day or dealing with a fever, our body produces sweat to cool us down. When we sweat, we lose fluids—so it’s important to stay hydrated to replace them.

Digestion is another key player when it comes to hydration. Water helps flush toxins from the body and prevents constipation, helping everything run more smoothly.

Our kidneys are the workhorse of our bodies. These “beans” filter waste products through urine, and they need proper hydration to do their job well. Dehydration can put stress on the kidneys and lead to damage over time.

Muscles and joints also rely on water for lubrication, making it easier for us to move and reducing the risk of discomfort or injury.

And don’t forget about your skin—hydration keeps it looking smooth, plump, and healthy. Drinking water for a more youthful appearance is certainly more affordable than all those creams that claim to make you look 20 years younger!

So, what if you’re not a big fan of plain water? There are still plenty of ways to stay hydrated! Try foods like watermelon or any melons, celery, cucumbers, lettuce, bell peppers, strawberries, oranges, grapes, and tomatoes. You can also get hydration from soup, broth, smoothies, and milk. Just keep in mind—water is still the fastest and easiest way to hydrate quickly.

Now, how much water do you really need? We often hear that we should drink at least 8 oz of water 6 to 8 times per day. That’s a good guideline, but several factors can influence your needs—things like illness, medications, exercise intensity, and even the weather. If you live in the South, the summer months are especially hot and humid, and you’ll likely be sweating more, which means your body will need even more hydration.

In closing, when you reach for that delicious glass of water, remind yourself—you’re drinking to life!

You’re on your way to 100 miles! How you get there is up to you. Yes, you can take the route most traveled and walk or run your way to hit quota. But here is a little start-up advice for anyone interested in the other low impact options available to get your miles in through the challenge:

Cycling

With the ratio of 3 miles cycled to 1 mile counted toward your quota, you want to make sure your bike is set up correctly for your body. First, while standing on the ground, the seat should be even with the top of your hip bone. This should allow appropriate length from your hips to your pedals. An easy secondary check is to sit on the bike seat and make sure your leg is straight with your heel on the pedal (rather than your midfoot, like you would to ride). Most stationary bikes do not allow an adjustment for the handles and display. But if you’re putting in miles on a spin bike, you’ll certainly be able to make it more comfortable by repositioning the handlebars to your liking. Since you aren’t worried about wind resistance, it is okay to set your handlebars up high and be in a comfortable, upright position.

One last tip for mileage tracking: Most spin bikes do not accommodate for a “gear” or level increase; meaning you will accrue miles faster the faster you pedal!

Spin Bike Safety: Unlike trail bikes or stationary exercise bikes, spin bike pedals are fixed to the fly wheel and do not slowdown like a regular cycle. Use the stop function by pressing the resistance knob if your feet come out of the pedal cage or you need to stop quickly.

Rowing

Every 1600 meters on the row machine is 1 mile towards your goal! If you have never used a row machine before, here are some quick tips to get you started on your journey:

First, slide your foot into the footrests; they have a strap to lock your toes in place and a heel cup that will allow the bottom to follow your foot up as you bring the seat back to the starting position. When you slide forward all the way (the beginning of your stroke), your shin bones should be perpendicular to the floor. If your shin bones don’t line up, adjust the sliders on the footrests to allow the appropriate movement pattern.

Once you have gotten yourself in proper starting position and tightened your straps around your foot, grab the handle, engage your core and back muscles while you use your legs to push yourself backwards. Once your legs are straight, lean back (following the movement with your body), and then pull the handle to your body with your arms to finish. To return to your starting position, reverse the order, straighten your arms, bring your upper body forward, and bend your legs to slide back to the starting position.

Resistance? There is a resistance toggle on the fan of some row machines. Best practice for continuous effort, distance rowing, is to stick in the 4-5 range (usually halfway). If you’re looking to increase strength and put in miles at the same time, you can certainly crank it up – but I would start slowly and build your rowing pattern efficiency first!

Elliptical

The elliptical machine is mile for mile in the 500 challenge. If you are just starting out or haven’t worked out regularly for some time, an elliptical is a great place to start to build you endurance. The machine is very user friendly and accommodating to most body shapes and sizes.

Step onto the machine while holding one of the fixed handles (the tall handles move with the pedals). Once you begin pedaling, the display will come on. Adjust the resistance level and incline of your pedal stroke to find the most comfortable setup for you. The pedals are very large to allow an appropriate foot placement for most heights.

In general, you want to avoid locking your knees or bouncing while on the elliptical. You should be able to keep your feet comfortably on the pedals through the entire movement. Keep it smooth and start slowly with your back straight and head tall.

Whatever mode you choose, always remember that the NIFS staff is available to help set up your machine or show you how every machine in our facility works. If you have general questions or want to try something new, please direct those questions to our staff in person or via email at any time. Most of all, have fun and stay safe on the road to 500!

When deciding what workout gear to buy, take a moment to consider key factors like weather conditions, material types, fit, comfort, and function. These features are worth reviewing before you hit “add to cart.”

In warmer weather, go for gear that’s lightweight and breathable. In colder environments, moisture-wicking base layers and insulated pieces work best. Layering is especially helpful during transitional seasons when mornings and evenings are chilly, but the sun warms up the day. Let’s take a closer look at some common performance materials.

Popular Performance Fabrics

Polyester
Polyester is one of the most widely used fabrics in sportswear and athleisure, and for good reason. It’s inexpensive to produce, durable, moisture-wicking, quick-drying, recyclable, and often blended with other fabrics for added functionality. Polyester is frequently combined with spandex for stretch or with cotton for a breathable, lightweight feel. You’ll commonly see it in sports bras, leggings, and compression garments.

Nylon
Nylon, a synthetic polymer developed in the 1930s as a silk substitute, is strong and durable—perfect for activewear that takes a beating. It provides solid support, making it a great reinforcement material in blended fabrics. You’ll often find nylon in sports bras, cycling shorts, and compression gear. In cooler weather, it offers moderate moisture-wicking and low breathability, helping you retain warmth without trapping too much moisture. In warmer temps, nylon is sometimes treated with a durable water-repellent (DWR) coating to boost its moisture-wicking capabilities.

Spandex
Spandex, developed shortly after nylon, is known for its impressive stretch and recovery. It can stretch up to five times its original length and snap back to its original shape. When blended with polyester or cotton, spandex is ideal for workout clothing that supports a full range of motion—think leggings, yoga pants, compression shorts, and swimwear. However, because it’s manufactured with toxic chemicals, it might raise environmental or health concerns for some people.

Man-Made Cellulosic Fibers (MMCFs)
MMCFs are a newer category of fabrics made from wood pulp, often sourced from eucalyptus, beech, bamboo, and similar materials. While the process has been around for over a century, it’s gained popularity in recent years as a sustainable alternative to synthetic fabrics. MMCFs are strong, durable, moisture-wicking, quick-drying, biodegradable, and recyclable. Plus, they require less energy to produce, making them a smart choice for eco-conscious shoppers.

Other Key Features to Consider

Moisture-Wicking
This fabric feature pulls sweat away from your skin and pushes it to the fabric’s outer surface, where it evaporates quickly. This “capillary action” helps keep you dry during tough workouts.

Quick-Drying
Refers to how fast a fabric dries once it becomes wet—typically a strength of synthetic materials.

Sun Protection
Some athletic clothing is designed to block harmful UV rays. Look for items labeled UPF 30 or higher, especially for long runs under the sun.

Thumbholes
A small feature with a big impact—thumbholes in long sleeves help keep your hands warm during cool-weather workouts. Some styles even include built-in mittens.

Inner Liner
Some running shorts and pants come with built-in liners that are moisture-wicking and quick-drying to reduce chafing.

Compression
Tightly fitted clothing that helps increase blood circulation, improve oxygen flow, and reduce muscle fatigue. Compression gear is often linked to enhanced performance and recovery.

Insulation
Provides warmth without adding bulk. The level of insulation and type of fill can vary, so choose what suits your climate and activity level best.

Chafe-Free Seams
Flat, welded seams placed away from high-friction areas help reduce skin irritation during movement.

Mesh Vents
Look for mesh panels in heat-prone zones like your back, underarms, or sides. These areas help release heat and keep you cooler.

Reflectivity
Perfect for early morning or evening workouts—reflective accents enhance your visibility to drivers in low-light conditions.

There are countless options and features available, so be sure to consider how your workout gear will function for your specific needs. Don’t just go for the most stylish set—think about material, performance, and your training environment. The right clothing can make a big difference in your comfort and performance.

Happy running!!

Footwear is one of the most essential pieces of equipment for anyone who participates in many forms of exercise, whether for recreational purposes or as a competitive athlete. While it may seem like a simple piece of equipment, running shoes are designed with advanced materials and proper biomechanical stability in mind, aimed at enhancing performance, reducing injury risk, and providing comfort. The right pair of shoes can significantly affect a person's exercise experience. Understanding the various factors that go into their design is necessary when deciding on the next pair of shoes.

Key Components of Footwear

Running shoes typically consist of several key components: the upper, the midsole, the outsole, and the insole. Each of these parts serves a unique purpose. Whether it be to provide stability, cushioning, durability, or responsiveness.

1. Upper: The upper part of the shoe is typically made from lightweight, breathable materials, such as mesh or synthetic fabrics, designed to keep the foot cool and comfortable. The upper also plays a significant role in the fit and support of the shoe. This is where the laces lock onto to hold the foot in place within the shoe.
2. Midsole: The midsole is perhaps the most critical part of the shoe, as it directly affects the shoe’s cushioning and responsiveness. Materials like EVA (ethylene-vinyl acetate) foam, Nike’s Zoom X foam, or Adidas Lightstrike Pro foam are cushioning technologies are used in the midsole to absorb the impact of each foot strike and provide energy return during toe-off. A well-cushioned midsole can reduce the shock transferred to the joints and muscles, helping prevent injuries such as stress fractures or muscle strains.
3. Outsole: The outsole is the part of the shoe that comes into direct contact with the ground. Usually made from durable rubber, the outsole is designed to offer traction and protect the shoe from wear and tear. The tread pattern on the outsole can vary depending on the type of shoe, with shoes for trails featuring more aggressive designs for better grip, while road shoes typically have a smoother tread for more efficient movement on flat surfaces.
4. Insole: The insole is the layer inside the shoe that sits directly under the foot. It provides an additional layer of cushioning and can be made from foam or gel materials for extra comfort. Insoles can also be customized or replaced to accommodate specific foot shapes or arch types, offering greater support and preventing discomfort.

Some of the more elite running shoes offer different plates that can be incorporated into the midsole. Training based shoes can have nylon or plastic plates and rods to increase elastic energy return, but some have carbon plates in them as well. Most racing shoes have carbon fiber plates located in the hyperresponsive midsole materials to fully maximize energy return on toe-off.

The Role of Cushioning in Shoes

One of the most important factors in footwear is cushioning. Running produces significant forces that are absorbed by the body with each foot strike. Without adequate cushioning, these forces can lead to discomfort and injury. Cushioning systems are designed to reduce the impact forces and provide shock absorption. Below are three graphs showing the ground reaction forces for the three types of foot striking when running. Graph (a) shows the forces put back onto the foot from the ground after a foot strike. Graph (b) shows a midfoot strike. Graph (c) shows a forefoot strike. All these graphs show a high peak, which is over two times the person's bodyweight in force with each step. This gets higher as you start to move toward the front of the foot more, but it you also lose the initial shock from the heel and midfoot. 

Shoe Specs to Consider

When thinking about buying a new pair of shoes there are some important things to consider about each pair before taking them home. Some of these are based around personal goals and training methods, for instance, comfort and cushion or responsiveness and energy return. Other information that is good to know when looking:

1. Weight: How heavy the shoes are can make a difference in distances and times. Not to mention the extra fatigue it can put on the legs as time goes on.
2. Stack Height: Stack height refers to the thickness of the foam underneath the foot at the thickest point. This is measured in millimeters. Many shoes now offer a high stack height that can be both comfortable and responsive. In many competitive road races, the stack height on a shoe is capped at 40mm and on the track it is capped at 20-25mm depending on the race.
3. Heel to Toe Drop: This is talking about the difference in thickness between the heel and forefoot of the shoe. Standard is usually sitting at the 8mm For example, the Nike Vaporfly 3 has a tall heel stack height of 40mm and a forefoot stack height of 32mm the difference between those two numbers makes up the difference giving you the heel to toe drop.

4. Personal Feel: A lot of times what buying a shoe comes down to is how it feels. Going into the store and trying it on is what can either sell a shoe or turn someone away from a shoe.

Running can be a great form of exercise; it can also be frustrating if you’ve hit a plateau or feel like you are not very good at it. The key to enjoying running might not be running longer but running smarter. Variable speed and intensity training techniques, such as intervals, tempo runs, and Fartlek workouts, can help build endurance, increase efficiency, and make your runs more dynamic. Whether you’re training for a 5K or a marathon, these methods can take your stamina to the next level.

Logging miles at the same pace every run might feel comfortable, but it can also hold you back. If your endurance isn’t improving despite consistent effort, it’s time to mix things up. Variable speed and intensity training introduces bursts of speed, recovery jogs, and effort changes that challenge your body to adapt. This approach keeps workouts engaging and helps you improve as a runner wether you are just starting out or training for your next marathon.

Interval Training

Intervals alternate between high-intensity bursts and recovery periods. A simple workout includes running at a challenging pace for 30 seconds, followed by a minute of light jogging, repeated for 20–30 minutes. This method enhances cardiovascular efficiency and conditions your body to sustain faster paces longer.

Fartlek Training

Swedish for “speed play,” Fartlek training adds unstructured bursts of speed to your run. Instead of strict timing, you might sprint to a stop sign, jog to the next tree, then push the pace for a minute. This technique improves endurance while keeping runs fun and unpredictable.

Tempo Runs

Tempo runs are performed at a “comfortably hard” pace—about 80–90% of your max effort. A classic tempo run includes a 10-minute warm-up, 20 minutes at a challenging pace, and a 10-minute cooldown. Training at this intensity helps you sustain faster speeds without fatigue setting in too soon.

Long Runs with Pace Variability

Instead of running at a steady pace, add variations. For example, during a 10-mile run, maintain an easy pace for five miles, pick up speed for two miles, return to an easy pace for two miles, then finish strong. This method improves endurance and race-day readiness.

Building endurance isn’t just about running more—it’s about training smarter. By incorporating variable speed and intensity techniques, you’ll boost stamina, increase efficiency, and break through plateaus. Try adding one of these workouts to your routine and see how your endurance transforms!

Sample Schedule

• Monday: Rest or light recovery jog
• Tuesday: Interval or tempo run
• Wednesday: Easy run or cross-training
• Thursday: Fartlek run
• Friday: Rest or active recovery
• Saturday: Long run with pace variability
• Sunday: Easy run or cross-training

Common Mistakes to Avoid

• Overtraining: Too much intensity leads to burnout or injury. Rest days are crucial.
• Skipping Warm-Ups & Cooldowns: Warming up prevents injury and cooling down aids recovery.
• Neglecting Nutrition & Hydration: Proper fueling sustains energy levels and improves performance.

If you have questions on what will best suit your needs and would like a more individualized training program contact your NIFS fitness center staff!

Did you know by the time we reach age 30 we have reached what is called our “peak bone mass”? According to the American Academy of Orthopedic Surgeons, most of us will reach this peak between the ages of 25 and 30. As we age, it is imperative we are aware of the signs of Osteoporosis and how we can combat these symptoms and risk factors.  

It’s estimated eight million women and two million men in the U.S. live with Osteoporosis. But what is Osteoporosis and how can we minimize its risks? Osteoporosis is a bone disease that causes bones to become weak and brittle, increasing the odds of a fracture due to a fall. One in two women and one in four men will experience a fracture due to osteoporosis.  

This bone disease is typically referred to as a “silent disease.” Most people are unaware they are living with this disease until they end up seeing their doctor for a broken bone and receive the diagnosis. Another way Osteoporosis can be found is by a bone density scan where your bone mineral density will be measured. The most common test is what is called a DEXA scan. Results from this scan will give you a T-score to determine if you have Osteoporosis. Next, let’s get into treatments and even preventions to help manage and fight off this disease!  

While your doctor may suggest medications and supplements, another important factor in aiding the risks of Osteoporosis is exercise. Let’s dive into five key exercises someone living with Osteoporosis should know.  

High Knee Marches 

This simple yet effective exercise is great for adding light impact into your routine while building stronger bones. For safety, perform this exercise on a foam pad or soft flooring.  

How to: Standing with feet hip-distance apart. Bring your knee high, alternating this movement. Work up to one minute of marching.  

Brisk Walking Carrying Weight  

Make your daily walks into “bone healthy” walks by adding weight. This can be done with a backpack or even carrying dumbbells at your sides.  

How to: Start by adding five pounds to a tightly secured backpack. A brisk walk is walking somewhere between 2.75-3.5 mph.

Heel Drops  

Add this basic move into your routine for a safe impact movement. For safety, perform this exercise on a foam pad or soft flooring.  

How to: With support from a counter or chair, rise onto the balls of your feet and drop your heels to the ground with some force. Maintain slight bend in the knees. Perform 10 repetitions and complete 3 times throughout the day.   

Foot Stomps  

Adding purposeful foot stomps into your routine is another great exercise for a weight-bearing exercise that benefits your legs, ankles, and feet. For safety, perform this exercise on a foam pad or soft flooring.  

How to: Place feet slightly wider than shoulder-width. Alternating, bend the knees and stomp your feet down to the ground. Complete 10 stomps at least 3 times throughout the day. *With foot stomps, think of the force it would take to crush a Coke can. This will be your target force point. 

Resistance Exercises  

Lastly, resistance training with weights is one of the most effective ways of preventing bone loss and the risks of Osteoporosis. Weight training builds muscle strength and bone mass.  

How to: Follow a balanced routine that includes all major muscle groups, rest breaks, and correct form. Avoid high-risk exercises that include jerking or bouncing.  

Taking proactive steps through exercise can significantly reduce the risk and impact of Osteoporosis, helping to maintain bone strength and overall health. How can you incorporate these 5 simple exercises into your everyday routine to fight off Osteoporosis?