Corporate Fitness and Active Aging

As we age, staying active is crucial for maintaining our physical health, but an often-overlooked aspect of well-being is the importance of social interactions. For active older adults, combining social activities with recreational activities can significantly enhance quality of life. Recreational activities can be essential to your health in many ways, including the following:

Enhances Mental Health – Social interactions can greatly reduce feelings of loneliness and isolation, common issues among older adults. Engaging in recreational activities with peers provides a sense of community and belonging. This social engagement can lead to lower levels of stress, anxiety, and depression. Studies have shown that older adults who maintain strong social connections have a lower risk of cognitive decline and dementia.

Boosts Physical Health – When recreation is done in a group setting, it often becomes more enjoyable, encouraging consistent participation. Group activities like walking clubs, dancing, yoga classes, or team sports not only improve physical health but also increase adherence to regular exercise routines. Social support can motivate older adults to push themselves a bit more, leading to better overall fitness.

Improves Cognitive Function – Engaging in social recreational activities stimulates the mind and keeps it active. Activities like card games, board games, or even group classes for learning new skills (e.g., painting, crafts, or a new language) can help improve memory, problem-solving abilities, and other cognitive functions. The mental stimulation from these activities is essential for maintaining cognitive health as we age.

Fosters Emotional Well-being – Being part of a social group can provide emotional support, which is vital for handling life's challenges and changes, especially as we get older. Sharing experiences, laughter, and even challenges with friends can lead to stronger emotional resilience. The sense of companionship and the joy of shared experiences can enhance overall happiness and satisfaction with life.

Promotes Lifelong Learning – Participating in recreational activities often involves learning new skills or hobbies. This lifelong learning process is beneficial for keeping the brain sharp and engaged. Whether it's picking up a new sport, learning to play an instrument, or exploring new technologies, continuous learning fosters a sense of accomplishment and purpose.

Creates a Support Network – In later years, having a robust support network is invaluable. Regular social interactions through recreational activities help build and maintain your social network. Friends made through activities can offer practical support, companionship, and encouragement.

Encourages a Positive Outlook on Life – Regular participation in social recreational activities can significantly improve one’s outlook on life. Being active in a social environment creates opportunities for fun, laughter, and meaningful connections. This positivity can lead to a greater sense of overall well-being and a more optimistic view of aging.

Creating social interaction with recreational activities is vital for the holistic well-being of older adults. It enhances mental and physical health, fosters emotional support, and promotes a positive outlook on life. By staying socially active, older adults can enjoy a higher quality of life and maintain their independence and vitality for years to come. This month our client locations in senior living are engaging in programming centered around recreation and being social. Encourage your friends and fellow residents to get out there, join a group, make new friends, and keep moving!

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

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

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

We’ve all heard that staying active as we get older is important, but let's really dig into the key players: what exactly can help prevent hospital visits due to common injuries like osteoporosis-related fractures?

Here's a startling fact from the CDC... every year, more than 300,000 people aged 65 and above end up in the hospital because of hip fractures. Recovery from these fractures can take what feels like ages and often has a negative effect on your independence. Approximately 30-40% of patients resume their prior activity levels.

Now, before you shrug and think, "Okay, that's unfortunate, but it doesn't affect me," let's focus on osteoporosis and its risks. This condition weakens bones, making them fragile and prone to fractures without you even realizing it's happening. It's often referred to as a "silent disease" because it creeps up without symptoms until - boom - you've got a fracture, usually in your hips, spine, or wrists. So, if you're aging (aren't we all?), you're at risk.

But here is the good news: there are some simple exercises that can help prevent the worst of osteoporosis.

Take the leg press, for example. It's a pretty common strength training exercise where you push weight away with your legs against some resistance. The leg press helps to stimulate cells that build bones and boosts bone density.

It is important that you learn proper technique so be sure to reach out to your Fitness Center staff for help. Your Fitness Center staff will teach you proper techniques, frequency, and intensity of exercises, ensuring safety and effectiveness.

Weight-bearing exercises like the leg press don't just help your bones - they also increase muscle strength. Increasing muscular strength also reduces your risk of falling which reduces your risk of fractures. They're like your body's personal bodyguards for your bones, reducing the chances of falls or fractures.

The bottom line is this: weight-bearing exercises, like the leg press, are key when it comes to fighting off osteoporosis. Regularly getting into these workouts can help strengthen your bones, increase your strength, and keep you healthier.

How you program matters! What are you doing to effectively engage residents in your community? Click below to see how NIFS programs for effective outcomes.

Walking is a simple act that can have some impressive health benefits. Most of us walk to get from one place to another but let’s use this daily activity to feel better and take care of ourselves. Walking requires no special equipment or training, making it incredibly accessible to people of all ages and fitness levels. Whether you live in a city or a quiet suburban neighborhood, you can easily incorporate walking into your routine. Tailor your walking workouts to suit your schedule and preferences. Whether it's a brisk walk during your lunch break or a leisurely stroll after dinner, the flexibility and convenience of walking make it a sustainable exercise option for long-term health and fitness. Here are three reasons why walking should be prioritized in your fitness regimen.

1. Increased Cardiovascular Health. Walking is a form of aerobic exercise that gets your heart pumping and blood flowing. Even a leisurely paced walk can help lower blood pressure, reduce cholesterol levels, and improve overall cardiovascular health. When you regularly increase your heart rate above resting levels you can strengthen your heart, decrease the risk of heart disease, and hopefully live a little longer.
2. Weight Management. There are about 100 calories in every mile you move. Walking can be an integral piece of maintaining your weight when combined with a balanced diet. Walking can help burn calories, increase metabolism, and promote fat loss. Whether you're aiming to shed a few extra pounds or maintain your current weight, incorporating daily walks into your routine can make a significant difference in achieving your goals.
3. Bone and Joint Health. Walking is gentle on the joints while still promoting mobility and flexibility. Regular walking can help strengthen muscles, improve joint stability, and reduce the risk of conditions such as arthritis and osteoporosis. Whether you're recovering from an injury or simply looking to maintain joint health as you age, walking is an excellent choice to keep your body moving.

Walking is a simple yet powerful form of exercise that offers numerous health benefits. Whether you're looking to help your heart, manage weight, or improve bone health, incorporating regular walks into your daily routine can lead to profound improvements in overall health. So, lace up your shoes, step outside, and embark on a journey towards a healthier, happier you through the transformative power of walking.

When it comes to athletic performance and recovery, one advancement in recent years has been compression clothing. From professional athletes to fitness enthusiasts, compression garments have become a staple in many wardrobes. But what exactly is the science behind compression clothing, and how does it impact our bodies during exercise and recovery? Let's dive in and explore the world of compression wear.

The Science Behind Compression Clothing

Compression clothing works by applying pressure to specific parts of the body, typically the limbs, to improve blood circulation and lymphatic flow. This increased circulation can have several benefits for both performance and recovery.

1. Enhanced Blood Flow: During exercise, muscles require a steady supply of oxygen-rich blood to perform at their best. Compression garments help to improve blood flow by constricting blood vessels, which in turn increases the velocity of blood as it circulates through the body. This enhanced blood flow can lead to improved endurance, reduced fatigue, and enhanced overall performance.
2. Reduced Muscle Oscillation: Compression clothing has an ability to reduce muscle oscillation, or the small vibrations that occur in muscles during movement. By providing external support to muscles, compression garments help stabilize them, reducing the amount of energy expended during exercise and minimizing muscle fatigue.
3. Improved Recovery: By increasing blood flow and reducing muscle oscillation, compression garments can help to speed up the recovery process following intense exercise. This can lead to reduced muscle soreness and stiffness, allowing individuals to bounce back more quickly and continue training at a high level.
4. Temperature Regulation: Some compression garments are designed to help regulate body temperature during exercise. By wicking away sweat and moisture from skin, these garments can keep the body cool and comfortable and prevent overheating during intense workouts.

Selecting Compression Gear

When selecting compression clothing, it's important to consider factors such as fit, material, and intended use. Compression garments should fit snugly against the skin without being uncomfortably tight, and they should be made from breathable, moisture-wicking fabrics to maximize comfort during exercise.

Different types of compression clothing may be better suited to specific activities. For example, compression sleeves or socks are often used during running or cycling to improve circulation in the legs, while compression tops can provide support to the upper body during activities like weightlifting.

Compression clothing offers a range of benefits for athletes and fitness enthusiasts, from improved performance to enhanced recovery. By understanding the science behind compression wear and choosing the right garments for their needs, individuals can elevate their training and optimize their health and fitness. So, whether you're hitting the gym, pounding the pavement, or simply looking for a more comfortable way to recover after a tough workout, consider incorporating compression clothing into your routine.

Improving your running time and efficiency can seem overwhelming. Whether you are a beginner or well-seasoned runner there is always room for performance improvement.

Understanding and building an anaerobic base is vital, let’s learn more! It’s important to understand anaerobic training and how it can benefit you. Anaerobic training is exercise that occurs in the absence of oxygen and is usually seen in short high intensity bursts of exercise. Things like heavy weight training, running, or cycling sprints are all considered anaerobic forms of exercise. This seems counterintuitive to train as you are running long distances, however, sprints can assist in building your cardiovascular endurance. This form of training can increase lactate threshold, allowing runners to run faster and longer while improve running efficiency. Utilizing hill sprints, high intensity intervals, or tempo runs will get you where you desire to be!

Different then anaerobic, the primary source that drives our energy systems during aerobic exercise is oxygen. Exercises like walking, running, hiking, and swimming are usually done at a lower intensity but for a greater distance overall. Developing your aerobic capacity will allow you to utilize oxygen more efficiently which will allow you to run at a faster pace while keeping the perceived intensity low. Setting up your aerobic training will be based on what goal you set. If your goal is to run a mile as fast as you can, running 1.5 – 2.5 miles will be enough to give you a satisfactory result. But if you signed up for your local 5k, then those number will increase up to 4, 5, or even close to a 10k. This might seem counterintuitive as you are running further than is required, but further distances will pay dividends when it is time to race.

Now that we have our running training program set that’s all we should need right? Not quite, another critical ingredient is strength training. Implementing a strength training routine to your program can elevate your training and allow you to reach your goals. Utilizing strength training can increase the amount of muscular strength and core balance needed to run faster and longer. From a muscular perspective, keeping the muscles in tip top shape will allow you to run more often and will prevent injuries. Strength training can assist in mobility and allow the joints to go through their full range of motion. Supplement your running program by adding strength training at a minimum of once a week, ideally 2 – 3 times a week.

This year don’t allow yourself to achieve the same mile times. Achieve more this year by following these simple tips. Now get on the road and let’s start earning some mileage!

Westminster Village of Terre Haute was thrilled to participate in the first year of Pump it for Parkinson’s last year! My residents enjoyed the program, learning about the benefits of exercise for those fighting back against Parkinson’s Disease, as well as contributing to a nationwide goal of achieving one million steps along with thousands of other seniors in communities across the country. They also enjoyed the excitement of potentially winning a new NuStep T6 for our fitness center. Residents commented that even if we did not win the machine, at least we aided in the message regarding Parkinson’s Disease being delivered. Once the BIG Day came to an end and our community learned that we won the drawing for the grand prize, our entire community was thrilled and in shock! Now, let’s discuss three features that my residents have been LOVING about their new NuStep T6 recumbent trainer:

Seamless Setup – Numerous residents must only be instructed on how to utilize the NuStep T6 once. Residents enjoy the idea that they can sit within the machine and simply begin to move for the machine to respond to them beginning the activity. The fact that their personalized seat number setting is displayed on the screen allows residents to easily adjust as needed to fit their needs.

Walking Trails – Once residents are set and ready to go with their personalized settings, many utilize the touch screen to select the first dialogue box titled “Walking Trails”. This dialogue box is by far the most popular selection allowing participants to “travel” during exercise. Residents enjoy having me by their side as they travel through the various environments to discuss the architecture within each environment. Each trail supports users in making physical activity more engaging and less monotonous through their work out!

Workout Summary – At the completion of each workout session, the machine displays all the hard work completed for review. Residents are keen to share their workout summaries with me as they complete their workout and ask questions regarding parameters that are tracked that they may not be familiar with. This feature is a great segway into explaining the purpose of exercise utilizing the NuStep T6 while the residents learn something new regarding their physical activity capabilities and progression. I have had a few residents track their workout summaries within their personal journals so they can track their progress and share it with me on a weekly basis.

I highly recommend the NuStep T6 for senior living fitness centers both from the satisfaction in which I see my residents enjoying it as well as my vantage point as a degreed fitness professional and the motivation and engagement I see it supporting my participants in being physically active.

Which of the three categories do you think the residents within your community would enjoy the most? We are pumped to contribute our steps this World Parkinson’s Day on our new NuStep T6!

Follow us at Pump it for Parkinson's on Facebook as we strive for 10,000,000 steps to represent the 10,000,000 people worldwide living with Parkinson's Disease on World Parkinson's Day, Thursday, April 11! 

We've all been there – motivated to get fit, only to find ourselves struggling to maintain a consistent workout routine. It's a common hurdle, and the good news is that there are solutions to overcome these challenges. Let's explore four key reasons you might find it hard to stick with your workouts and how to conquer them.

One of the most common pitfalls is overestimating your fitness level, which often leads to pushing yourself too hard, too soon. You might expect immediate results and attempt exercises that your body isn't ready for, causing discouragement and soreness.

Solution: The key is to start where you are now. Don't rush into intense workouts. Understand that it takes time to see significant results. Begin with a routine that's manageable for your current fitness level. Try working out for 30 minutes, three times a week, and gradually increase intensity as your body adapts. Remember, some soreness is normal, but don't let it discourage you.

2. Workouts Don't Align with Your Lifestyle

Setting an ambitious workout schedule can be daunting. The problem is that it may not always align with your daily commitments, leaving you with little time or energy to exercise regularly.

Solution: To overcome this, create a flexible workout schedule that suits your lifestyle. Assess how many days a week you can realistically commit to exercising. Each week may vary based on your schedule. Dedicate time at the beginning of each week to plan your workouts on days when you're confident you can squeeze them in. By aligning your schedule with your lifestyle, you're more likely to stick with your fitness routine.

3. You're Not Enjoying Your Workouts

Selecting a workout program without considering your preferences and personality can lead to quick burnout. If you despise your chosen exercise routine, maintaining it becomes a struggle.

Solution: Discover a workout that excites and motivates you. There's a wide range of options to explore, from group exercise classes to strength training in the gym or even recreational activities like pickleball or hiking. The key is finding something you genuinely enjoy. It may require some trial and error, but once you discover what makes you look forward to working out, sticking to it becomes much easier.

4. Dealing with Pain

Pain can be a significant deterrent to exercise. The fear of worsening your condition may make you hesitant to start a workout routine. It's crucial to prioritize your health and consult a professional when necessary.

Solution: If you're dealing with a medical condition or pain, it's essential to consult your doctor or physical therapist. They can provide guidance on suitable exercises that won't worsen your condition. Don't be afraid to seek professional advice. In many cases, exercise can be beneficial in managing certain health conditions.

Understanding the challenges that often hinder your workout consistency is the first step toward overcoming them. By acknowledging that it's okay to start slow, aligning your workouts with your lifestyle, finding exercises you genuinely enjoy, and addressing any pain or health concerns with a healthcare professional, you can build a sustainable and enjoyable workout routine. Remember, progress takes time, so be patient and kind to yourself along the way.

Beginning in the early stages of life, everyone is told to drink water, water, and more water. With everyone instructing individuals to consume more water, what are some methods to increase our water intake? Staying hydrated is vital for the human body to continue to perform activities that we wish to engage in. The human body is roughly fifty percent water, which may emphasize the instruction to consume more water even more than before. We are going to discuss three tips to increase the overall consumption of water so that everyone can reach their desired goals. I encourage you to implement one of the three tips and analyze whether your daily water intake increased. To determine that optimal amount of water your body may need daily, reach out to your primary physician for guidance.

Three tips that may help in increasing water consumption:

• Flavored Water – Drinking plain water on a consistent basis may result in an individual getting “bored” of drinking water. A fantastic method to increasing water intake may be to invest in flavored water. Depending on the individual, the individual may want to change the flavor of water they consume daily or even weekly. This is a method to keep your choice of water nice and fresh to stay consistent. As an example, an induvial may desire to consume “grape” flavored water one week and then the next week, they may want to consume “lemon” flavored water.
• Utilizing a Labeled Water Bottle – Water bottles made via certain companies include reminders on the side of bottles regarding the time of the day. As an individual consumes water, the bottle will have the next time slot with the recommended amount of water to have consumed by that time in the day. As an example, one water bottles with labeling may encourage an individual to consume 16 ounces of water by 9:00 AM. This method has become popular for many individuals as the importance of water intake continues to grow across the nation.
• Reminders – Utilizing technology in the form of smart phones or smart computers, an individual has the capability to set electronic reminders throughout the day to consume water. This is an alternative method available in the event an individual does not have a labeled water bottle as previously discussed. With this method, individuals also have the capacity to set the amount of water to consume daily at their own desired pace throughout the day. This method is perfect for individuals who want to be in complete control regarding the management of their water intake.

Which of the three tips will you continue to practice, add, or share with a friend? Let’s all stay hydrated together!

Imagine a full exercise class, residents upbeat and ready to start, a packed schedule of personal training clients, or hallway conversations about how good the residents feel after exercising. I say imagine because during the cold months, these things aren’t always a reality.

There are many reasons why our group fitness classes have lower participation, why our personal training clients keep pushing off their session until next week, and why we don’t have as many conversations with seniors about feeling well and full of energy. As staff, we need to be prepared for these seasonal shifts and adjust as needed. Seasonal Affective Disorder can play a huge role in the lack of resident participation and engagement in the fitness center. Here are some tips that staff can implement to keep senior residents active.

Tip #1: Change the group fitness schedule.

NIFS staff collect data on class participation, and we use this data to enhance our group fitness calendar seasonally. If you know it’s too cold outside to continue your outdoor walking class, change it to a gym circuit class. You can entice those residents to take the new circuit class by incorporating use of the treadmill or other cardio equipment, along with strength machines and usage of the non-typical group fitness class equipment.

Take note that in the New Year it's great time to trial a new class with the uptick in New Year’s Resolutioners. Use that feedback to adapt and keep the excitement going through the next few months.

Tip #2: Call the residents or send them a personal note.

You know who the regulars are and when they come to the fitness center. Haven’t seen them for a week? Call them or send them a personal note that you miss them and would like to meet for a consultation to see if they need any assistance adjusting their personal fitness routine. This act of kindness goes a long way in keeping seniors engaged and staying active.

Consider creating a few handouts, such as balance and no-equipment total body workout, that can be given to residents who are struggling to come to the fitness center but are open to exercising in the comfort of their own home.

Tip #3: Run a wellness program or presentation and incorporate SAD facts and management techniques.

During the winter months, it can be easy for people to dismiss their feelings. Maybe they think they are tired after being busy decorating and baking and going to all of the social functions. But what about when the holiday rush is over? It is up to community and fitness center to staff to not only engage residents to stay active, but to also consider their overall wellbeing. Following the holiday or winter season may be a great time to focus on wellness and highlight ways to manage Seasonal Affective Disorder or be a helping hand to someone who expresses SAD symptoms.

Consider hosting the presentation or wellness social and offering a giveaway for complementary personal training, to help residents get back into an exercise routine, or a complementary massage, to help residents relax and decompress.

Put these tips into action and see how small changes can make big impacts for the senior residents and fitness center engagement!