Corporate Fitness and Active Aging

You are scrolling through social media for entertainment and inspiration, and you see the person you want to be like. They are fit, energetic, happy, and have been consistent with their workouts for years now. Maybe you’ve been exercising on and off for a while but can’t find the routine that you can stick to. Well, it’s a new year, so… “New year, new plan!”

The first step is determining your SMART goal:

S: Specific – A specific goal adds clarity to a broad statement. “I want to be fit” is a great goal, but the specific goal needs to add depth to what being fit means to you. “I want to improve my muscular strength” is more specific and leads us into the next letter…

M: Measurable – You need to be able to measure your progress. For the previous example, you can use a one rep max to test muscular strength and easily measure before, during, and after results.

A: Attainable – Make sure you are honest with yourself. Your goal needs to be challenging, but doable. Is gaining muscular strength attainable if you only go to the gym once every other week? Probably not. But it would be if you know you can commit to lifting three times per week.

R: Realistic – Similar to the attainable aspect, you need to know yourself when setting goals. Can you realistically set aside one hour a few times per week? Are you realistically going to go to the gym at 5am?

T: Time-Sensitive – If a goal doesn’t have a start and end point, it’s hard to measure progress or ever feel like the goal is complete. Pick a duration that makes sense to you and then add that to the calendar.

Sticking with the example, your goal could look something like this: I want to improve my muscular strength to feel more fit. I’m going to go to the gym at 5am three days per week for 8-weeks.

So, now that you have your smart goal, how do you stick with it?

Tip #1: Accountability Partner

Exercise with your spouse, friend, or a personal trainer. If you commit to a plan with them, you are more likely to follow through. You get the additional benefits of social wellness and can improve your mental health as well. I can vouch for this one. I have been trying for a while to find a routine to stick with. Who knew that all I needed was a workout partner for my 5:30am swims!

Tip #2: Plan & Prep Ahead

Whether you goal is to exercise in the morning, afternoon, or evening, you can make a commit to tomorrow’s workout by setting out your clothes and gear the night before. Additionally, have an idea of your meals and/or snacks to make sure you are getting the nutrition your body needs when it needs it. Gym bag packed – check. Water bottle filled – check. Alarm set – check. Determination – check.

Tip #3: Mini Goals & Celebrations

It is quite helpful to celebrate small wins along the way. Was it hard for you to wake up early for your first ever morning workout? Then set a mini goal to wake up early three times this week. If you can do that, you will buy those colorful running shoes you’ve been wanting. A celebration should make you feel accomplished but try to celebrate in a way that does not deter you from your end goal. Yes, waking up is tough, but no, your celebration shouldn’t be an extra day off of exercise.

I hope you are eager to set a SMART goal and start working hard on what really matters to you. This is your year. The time is now! Are you ready to commit?

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Popularized by James Clear in Atomic Habits, habit stacking involves pairing a desired action with something you already do daily. Examples of routine actions include waking up, brushing your teeth, or putting on your shoes. By adding a desirable action directly before or after these existing habits, it becomes easier to incorporate into your life.

Sounds simple enough, right? However, a bit of planning will help, especially if we take advantage of a natural motivator: dopamine.

Dopamine is a hormone and neurotransmitter involved in several body functions. Here, we’ll focus on its role in the reward system, or pleasure feedback loop. This system is designed to reinforce positive behaviors. When we perform an action that brings a positive feeling, our brain releases dopamine, making it more likely we’ll repeat that action.

Let’s dive into the strategy and how you can use it to replace a habit you don’t like with a more desirable action.

Example 1: Attach Your Desired Action to an Everyday Task

At the end of each workday, you may check your email, turn off your computer, and pack up your bag. To kickstart a fitness habit, try adding “put on gym shoes” as the last step. In the beginning, you don’t even need to go to the gym afterward—just build the habit of putting on those shoes. Once this becomes routine, you’re ready for the next step!

Example 2: Link a Desirable Action with a Less Helpful Habit

If you tend to eat unhealthy snacks and watch too much TV in the evenings, try replacing this with a new habit. Schedule cooking dinner first, making it a necessary step before you unwind with screen time. Cooking requires a bit of effort, but it comes with a built-in reward: a tasty meal! Plus, stacking a desirable action with a habit that triggers dopamine can help phase out the less desirable habit over time.

Example 3: Build on Your Routine with Additional Desirable Actions

After a few days of swapping work shoes for gym shoes, add a walk past your fitness center on your way to the car. With the reward system in full effect, you can keep adding steps to your routine. Soon, finishing your workday with a workout will feel natural.

Habit stacking is a powerful, practical way to transform your routine and achieve lasting change. By linking desired actions to existing habits and utilizing the brain’s natural reward system, you can create a pathway to your goals that feels both manageable and motivating.

Start small, stay consistent, and allow each new habit to build on the last. With time, effort, and the right mindset, you’ll develop routines that serve you well, benefiting both your body and your mind.

Habit Stacking with the Holiday Hustle

The Holiday Hustle program is a perfect example of habit stacking in action. The three core tasks—taking 50,000 steps per week, drinking 64 ounces of water daily, and carving out 5 minutes for yourself—are simple habits that can be linked to your existing routines. For example:

• Take steps during your lunch break or while making evening phone calls.
• Drink a glass of water with every meal or coffee break.
• Practice mindfulness or relaxation for 5 minutes right before bed or after brushing your teeth.

Once these habits become part of your daily rhythm, you can build on them by adding more healthy actions, like stretching after your walks, incorporating a morning gratitude journal, or prepping balanced meals for the week. The Holiday Hustle sets a strong foundation for your well-being, helping you maintain your health through the busy season and beyond.

Why wait until New Year’s to start building better habits? Start your habit stacking today and take the first steps toward a healthier, more fulfilling lifestyle!

The quick answer, we became experts because we have been specializing in this population for over 20 years in our work in senior living communities. It takes time and dedication to develop a niche as strong as what NIFS has within an industry. We have been part of the wellness evolution as fitness centers were included in renovations and master plans and communities looked to staffing and programming models to help their residents use these amenities safely. We’ve further witnessed consumer options evolve in the senior living landscape with more choices than ever before on where older adults choose to live including 55+ neighborhoods, IL communities, to lifeplan communities. Each environment has its own priorities and challenges in supporting the health and fitness needs of the residents who live there but all understand the necessity of providing vibrant lifestyles. The industry is expected to grow by $100 billion by 2027 alone which means more even more options for consumers. That’s where NIFS Wellness Companion comes into play as a solution in fitness, nutrition and wellness resources that seamlessly plug into the needs of senior living communities.

What makes NIFS niche in senior living special? It comes down to 3 areas of expertise.

1. We hire degreed professionals and provide them with rigorous training to become specialists in senior fitness. Few fitness professionals on the market possess the skillset to step into a senior living setting and provide aquatics programming, fall prevention services, balance assessments, group fitness classes and the background to prescribe customized exercise plans for someone 70+. NIFS staff report their skillset unique to older adult programming increases by 75% in their first year upon joining our team and 90% of these team members already possess a degree in exercise science. The needs of your residents and program are truly a specialization.
2. Because we have worked in senior living for over 20 years with our fitness management clients, we know the players and we know the motivations in your community. Your lifestyle director is a jack of all trades often playing a role with activities, the concierge, transportation and outings. They love making their residents happy and are stretched on time and resources. Marketing and sales know that the ability to showcase a vibrant lifestyle is essential to their ability to meet occupancy goals. Your nursing staff knows that residents who are physically active and engaged can stay independent longer while decreasing fall risks
3. We know your residents. We know that you have several different populations living within your community ranging from those in their late 60’s to 100+. We know that it takes variety in programs and the right approach to effectively engage them in what is being offered. This is truly where our specialization in creating content and programs is rooted. We understand the interests, barriers and goals of seniors and we have spent two decades flexing our creative muscles to effectively connect residents with education and programming that keeps them regularly engaged.

We have the unique perspective to combine that staff expertise, our understanding of the senior living space and our knowledge of your residents to provide a comprehensive digital content and programming platform in NIFS Wellness Companion that fills the gaps your wellness program may be missing.

Staying active and making healthy choices is important, especially as we get older. Strength training and maintaining a healthy body composition can make a big difference in how we move, look, and feel as we age. 

Understanding Body Composition 

Body composition is the balance of muscle, fat, bone, and other tissues in your body. As we get older, this balance tends to shift. Without regular exercise, body fat usually increases, and muscle mass can start to decrease. This change can impact your health and increase disease risks. 

Muscle loss, known as sarcopenia, often starts in your 40s and speeds up with age. At the same time, fat storage—especially around the belly—can increase, even if your weight stays the same. This shift in body composition can slow your metabolism, making it easier to gain fat. Hormonal changes, such as lower testosterone and estrogen levels, also contribute to these changes. 

Why Strength Training Matters 

Strength training, or resistance training, involves exercises that use weights, resistance bands, or body weight to strengthen muscles. It’s one of the best ways to combat age-related body changes. Here are some key benefits of strength training as you age: 

• Maintains and Builds Muscle: Strength training can help you prevent muscle loss and even build new muscle. 

• Increases Metabolism: Muscle burns more calories than fat, even at rest, so by building muscle, you’re boosting your calorie burn all day. 

• Helps Burn Fat: Strength training not only builds muscle but also helps burn fat by raising your metabolism. 

• Strengthens Bones: Lifting weights improves bone density, which reduces the risk of osteoporosis. 

• Improves Balance and Flexibility: Strong muscles around your joints help you stay steady and can reduce the risk of falls. 

• Lowers Chronic Disease Risks: Strength training can decrease the risk of diabetes, heart disease, and arthritis. 

Adjusting Your Strength Training Routine by Age 

As you age, your strength training goals may change. Here’s a general guide for each stage: 

• 40s: Focus on maintaining muscle and preventing early muscle loss. Include exercises like squats, lunges, and deadlifts to build strength. If you’re new to strength training, start slowly and increase intensity gradually. 

• 50s and 60s: Prioritize functional strength and flexibility. Exercises that improve balance, such as planks and resistance band work, are especially helpful. Make time for recovery and add stretching or yoga for flexibility. 

• 70s and Beyond: In your 70s and beyond, it’s all about maintaining independence and supporting everyday movements. Light weights, resistance bands, and bodyweight exercises are ideal. Listen to your body, and make adjustments to stay safe and comfortable. 

Additional Tips to Support Muscle Mass 

• Eat Enough Protein: Protein helps your muscles repair and grow, especially after workouts. Foods like lean meat, fish, beans, and eggs are excellent sources. 

• Stay Hydrated: Hydration keeps your muscles working well, so be sure to drink enough water daily. 

How to Start a Strength Training Routine 

If you’re new to strength training, start with bodyweight exercises, light weights, or resistance bands. As you gain confidence, you can increase the weight or number of reps. Set realistic goals and track your progress to stay motivated. Consistency is key—strength training provides benefits that build over time. For personalized support, visit your onsite NIFS fitness center, where our staff can help you get started! 

Strength training is one of the best ways to improve body composition and support your health as you age. It’s never too late to start, and by making it a regular part of your routine, you can set yourself up for a stronger, healthier future. 

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The lack of access to a gym shouldn’t hold you back! Common reasons like “I don’t have a gym” or “I can’t afford equipment” shouldn’t stop you from prioritizing your physical health. During the COVID-19 pandemic, the renowned Arnold Schwarzenegger reminded us, “Bodyweight, or freehand, training is the oldest method in the world. Gladiators and Vikings didn’t have gymnasiums.” Bodyweight exercise can be an excellent choice for your fitness routine. Not only is it convenient, but it may, in some cases, be more effective than conventional weightlifting for improving overall fitness. The primary reason may lie within the body’s control center: the central nervous system. 

Understanding Strength and Muscle 

Muscle is responsible for strength by producing contractile force. A muscle shortens, pulling on the bones, which creates motion about a joint. The more force produced to shorten a muscle, the greater the strength in that given movement. It is not necessarily the size of a muscle but how much force is used to shorten that produces strength. In other words, big muscles do not always produce high amounts of strength. This is how individuals with smaller physiques, such as the legendary mixed martial artist Bruce Lee, who weighed nearly 140 pounds, could perform great feats of strength and power. It is theorized that the efficiency of communication between the central nervous system (CNS) and the working muscles is what is responsible for producing greater amounts of strength. 

How the CNS Influences Strength 

The brain and spinal cord send signals, known as action potentials, down the neurons to the muscle(s) they innervate with to communicate with the muscle. Upon receiving a signal, a muscle fiber will contract. The greater the signal, the greater the ability a muscle can shorten. Put simply, the more signals a muscle receives from a nerve, the more strength it can produce. 

Greasing the Groove: Mastering Movements 

So, how can we influence our nervous system to produce more of these signals? One way is to perform countless repetitions of a specific movement. For instance, to get really good at pull-ups, one must perform lots of them. Pavel Tsatsouline, the famous coach who pioneered the popularity of kettlebell training in the West, refers to this as “greasing the groove.” This is where bodyweight training comes in. Bodyweight training is great for workouts involving high repetitions due to a lack of extra resistance from a weight. 

Let’s revisit our pull-ups for an example. Choosing not to add weight to your pull-ups will allow your body to perform more repetitions. Even though you are not creating as much muscle damage (the primary catalyst for muscle growth), you are creating more opportunities for your body to “learn the movement” or “grease the groove.” Each repetition integrates the movement into your central nervous system, developing a “mind-muscle connection.” This integration allows your nervous system to send more signals, enabling greater control and thus greater force production in that movement, making you stronger over time. 

Key Movements for Bodyweight Training 

After learning how bodyweight training can help produce strength by creating a strengthening communication between the nervous system and the working muscles, what are some ways to perform bodyweight training? As with any strength training program, we must focus on a few key movements: pushes, pulls, rotations, isometric holds, and single-limb movements. 

For bodyweight training, some of the most popular movements include squats, lunges, push-ups, pull-ups, trunk twists, and planks. Starting with these exercises forms a great foundation for those just beginning in bodyweight training. Over time, as your body adapts to the workload, try varying different factors to make the exercises more challenging. Increasing the number of sets and repetitions is commonly used but is not the only factor that can be varied. The speed of the exercise, body positioning, and performing an exercise unilaterally, such as a one-handed push-up, are also great ways to increase the difficulty. 

Now that you’ve learned why bodyweight training is effective and how to implement it into your fitness routine, you can train anywhere, anytime. There are no excuses! Keep in mind that mastering the art of bodyweight training does not happen overnight. It takes time and dedication. Consistency and discipline are key to practicing these movements. 

Start off with each of the six basic exercises at a difficulty level suitable for you, and incorporate more challenging variations as your body adapts and gets stronger. 

Now get after it! 

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Extra, Extra... Read all about it! The National Institute for Fitness and Sport (NIFS) has been providing Fitness Management Services in senior living communities across the US for over 20 years. In that time, we have hired some of the best professionals in the business catering to the health and fitness needs of older adults and developing great content and programs to enrich the lives of residents. We see the benefits of empowering seniors with education and choices for safe exercise to champion their health and we are proud to partner with communities who make resident wellness a priority.

At the International Council on Active Aging (ICAA) Conference this week in Raleigh, North Carolina, we were thrilled to unveil a new service to senior living providers making NIFS expertise more accessible to more communities with NIFS Wellness Companion! For the first time, communities can take advantage of a subscription-based service to receive NIFS expert content and programs to enhance their lifestyle programming.

Residents have been loving our content and programs written by our team of senior fitness specialist and registered dietitians for decades. If wellness is a priority for your organization, NIFS now has more solutions to support your community either through our professional staffing in Fitness Management or by your own wellness champion having an array of fitness, nutrition, and health-focused content and programs at their fingertips every month with NIFS Wellness Companion.

As communities have experienced the ease of participating in free events with us the past couple of years with Pump it for Parkinson’s, it’s left many asking, “Do you sell any of your programs because this was so easy to implement, and our residents loved it?” While NIFS Wellness Companion won’t be the full arsenal of NIFS programs and services, it does infuse a level of professionalism, consistency, and creativity into the monthly programs and education communities provide their residents without the frustration of trying to brainstorm what to do, or more importantly finding the time to sit down and develop the content. We know residents thrive on consistency and fitness coordinators, lifestyle directors or life enrichment directors will have the convenience of expertly curated content at their fingertips to plug into their monthly calendars and resident engagement apps.

According to a recent survey by the ICAA, 90% of CEOs in the senior living sector believe that providing wellness programming is vital for business growth. Current residents are engaging more than ever before, and prospective residents are making decisions on where they choose to move based on wellness offerings that will help them live independently for as long as possible. With NIFS Wellness Companion, communities can demonstrate their commitment to supporting resident wellness by partnering with a national organization who specializes in senior fitness.

As a nonprofit organization with a mission rooted in enhancing healthy living through the lifespan, we are thrilled that Wellness Companion will help us reach more seniors with education and exercise options to help them live well while making the jobs of busy wellness professionals that much easier!

Want to learn more about our new subscription-based service, Wellness Companion? Click below for more information!

In today’s fast-paced world, it’s easy to let health take a back seat to our daily responsibilities. This often results in a sedentary lifestyle, which not only affects our muscles but can also slow down our digestive system. Just like a well-oiled machine needs all its parts to move effectively, our digestive system thrives on regular movement. In this blog, we’ll explore the relationship between digestion and exercise, what the science suggests, and how to incorporate practical strategies to keep things moving. Let’s dive in and unlock the way to a healthier, happier gut! 

The Science Behind Digestion and Exercise 

Exercise can affect our digestive system in many ways, mostly yielding beneficial results but occasionally leading to digestive discomfort if done incorrectly. Factors like meal timing, meal composition (amount of fat, protein, and carbs), exercise intensity, and duration all play a role. For instance, a high-fat meal before intense exercise may lead to digestive discomfort, but if the meal is given enough time to digest, it can actually improve exercise performance. So, how can exercise specifically aid digestion? 

Science shows that exercise generally has a positive impact on digestion and gastrointestinal health. It has been shown to reduce the risk of colon cancer and accelerate gastric emptying, the time it takes for food to leave the stomach, which can help relieve constipation. However, high-intensity or prolonged exercise can sometimes cause acid reflux or other digestive discomfort in certain people, particularly based on personal medical history. Finding a balanced exercise approach maximizes benefits while minimizing potential risks. 

Practical Tips for Healthy Digestion 

Now that we have the baseline understanding, how can we implement movement to improve digestion? Research supports that any form of low-intensity exercise can be beneficial, such as: 

• Walking: Walking at a leisurely pace can be a convenient option, whether it’s around the block, your office, or a nearby park for 10–20 minutes after meals. A higher step count also brings a range of other health benefits. 

• Yoga/Tai Chi: Gentle movements and stretches are ideal to aid digestion without causing discomfort. Avoid pushing the intensity to ensure that food is digested comfortably. 

• Biking: Like walking, low-intensity biking at a pace where you can maintain a conversation is a good option for digestive support. Aim for 10–20 minutes. 

Overall, exercise and digestion are closely related, and a short, low-intensity walk after meals can encourage healthier digestion by speeding up gastric emptying. Allow an hour after eating before attempting high-intensity exercise to avoid digestive discomfort. 

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‘Tis the season to keep moving! With our Holiday Hustle program in full swing, we hope you’re staying on top of your fitness goals. One of our primary targets is tracking 50,000 steps per week throughout the program — and we aim to keep that momentum going into the new year and beyond.

For some, that goal might seem daunting. If your daily routine involves long hours on your feet in work boots, wearing shoes that have outlasted their prime, or sitting at a desk for hours followed by a car commute, then it's time we talk about how to fit those steps into your day — from the ground up.

Does Your Shoe Fit?

When it comes to footwear, fashion and function often clash. This is particularly evident in the athletic shoe industry, but it also impacts business and fashion footwear. Many popular brands prioritize sleekness or a stylish heel, but sacrifice foot support and proper toe box space.

To check if your shoes are working for you, simply place your foot inside your shoe — does it feel cramped or is there a noticeable difference between the width of your foot and the sole? If your toes spill over or feel pinched, it’s time to rethink your choice. A proper fit is crucial, and many stores offer professional fittings to help you find a shoe that suits your foot's natural shape. If you're starting to feel discomfort or new pains as you take on more steps, a proper shoe fit could be the fix.

Are You Paying Attention to Your Shoes?

If you're already on your feet a lot, walking or standing, it’s essential to pay attention to the wear and tear on your shoes. Over time, shoes break down, and worn-out soles can negatively affect the alignment and function of your feet. Think of it like running shoes — dedicated runners typically replace theirs every 2-5 months because shoes have a lifespan.

Here’s how to tell if it’s time for new shoes:

• Check for worn edges or vertical creases on the sole — a sign the shoe's support is breaking down.
• Inspect the tread — is it still intact?
• Compare the wear on your left and right shoes — uneven wear can signal alignment or gait issues.

If you notice any of these signs, it’s a good idea to schedule a professional shoe fitting or visit us for an assessment.

Are Your Feet Ready for the Challenge?

A well-fitting shoe is just one part of the equation — foot strength is just as important. If you're new to physical activity or haven't been walking much recently, it's a good idea to prepare your feet and ankles for the challenge.

Here’s a simple test: Can you "draw" the alphabet with your toes (tracing each letter in the air) without cramping or tiring out? Can you flex and spread your toes (like making a fist with your feet) 10 times without discomfort?

If these exercises are difficult, don't worry! Start with small, daily stretches and exercises to build strength in your feet. You can also schedule an appointment with one of our physiologists to help improve your foot strength and flexibility.

Ditch the Shoes — Occasionally

Here’s a tip that might sound counterintuitive: sometimes, less is more. Shoes are great for protection, but they also do some of the work your foot muscles should be doing. Whenever possible, spend some time without shoes on. Walk barefoot on grass or around your home to activate your foot muscles naturally. The less support your shoes offer, the more your muscles will engage, improving both strength and flexibility.

This practice not only helps build foot strength, but it also gives you valuable feedback about your walking style, which can be helpful when selecting future shoes — especially for hiking or running.

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Time is our most precious, valuable, non-renewable resource. And we’re all running out of it. Being effective with time isn’t a one-time event. It’s a lifelong practice. It’s something we need to keep revisiting and revising. Because as we enter different seasons and stages of life, our goals and priorities change! It’s time to get clear on how to spend your time. All it takes are these simple steps.

FIRST, NOTICE HOW YOU THINK AND TALK ABOUT TIME.

Pay attention to your negative and limiting beliefs around the concept of time. The next time you catch yourself saying anything negative about your relationship with time, stop and face that negative thought or belief. Then immediately REPLACE it with the opposite, positive thought or belief. 

SECOND, YOU NEED TO BE CLEAR ON THE VALUE OF YOUR TIME.  

What activities eat up your time, but aren’t bringing you the results or joy that you want? What distractions or interruptions keep you from focusing on what matters most? What’s the one action step you can take right now to let that thing go? 

When you repeatedly prioritize the comfort of others and put your own needs on the backburner, it creates a cycle of overwhelm and exhaustion. Whether you strive to avoid conflict, appearing rude, or burning bridges, saying no isn’t always easy. But it is a message that can be delivered with compassion and love. You have the right to say no – without feeling guilty. Saying no is an act of kindness to yourself, as well as the people around you.

Here are a few ways to say no.

1. “Thanks for thinking of me for _________ but I’m not able to accept given my other commitments.”
2. “Thank you for your kind offer. While it’s not something I choose to pursue, please know how honored I am to be asked.”
3. “I have to pass on this one. I’ve been burning the candle at both ends and promised myself I wouldn’t take on one more commitment until I’ve had the chance to rest and get my energy back on track.”

FINALLY, DECIDE WHAT MATTERS MOST. 

What’s your single most important goal or project at this stage and season of your life? Write down the #1 project that if you focused on it and got it done, you know it would make an extraordinary difference in your life. What would it be worth to you to cross that finish line?  

Remember, we’re all adapting to new routines. Now is the perfect time to take a good look at your priority list. Examine your daily habits. Give yourself permission to observe and reflect. The goal is to make sure that everything you’re committing to still makes sense for your life now and moving forward.

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

How Exercise Helps People with COPD

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

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

Top Exercises for COPD

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

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

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

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

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