Corporate Fitness and Active Aging

You are constantly burning calories from food and drink and turning them into energy for the countless tasks your cells complete every minute. One of the most interesting features of metabolism is something many people outside the medical and fitness fields have never heard of: set point theory.

Set point theory suggests that the human body maintains a predetermined range of body weight or fat mass through intricate physiological mechanisms. Rooted in the concept of homeostasis, it proposes that the body actively defends this “set point” much like a thermostat regulates temperature. First introduced in the 1950s and formalized through research in the 1980s and beyond, the theory helps explain why many individuals struggle to sustain weight loss long term. Evolutionarily, this defense system protected us from famine by conserving energy and promoting fat storage.

This feedback loop is regulated by the brain, hormones, and metabolic processes. The hypothalamus integrates signals from hormones such as leptin (which promotes satiety) and ghrelin (which stimulates hunger) to adjust energy balance. When body weight falls below the defended set point, the body slows metabolism and increases ghrelin release, pushing weight upward. When weight exceeds the set point, mechanisms such as increased diet-induced thermogenesis and reduced hunger cues help bring it back down. Unfortunately, our modern food environment and sedentary lifestyles can disrupt this system and gradually elevate the set point over time.

Evidence supporting set point theory comes from multiple human and animal studies. After significant weight loss—whether from bariatric surgery, weight-loss competitions, or very low-calorie diets—most individuals regain much of the lost weight within 2–5 years. Persistent metabolic slowing works to defend the original set point. Studies involving identical twins also suggest genetics play a major role, as twins show similar set points despite different upbringings. Animal research further reinforces these patterns, with rodents returning rapidly to pre-intervention weights once normal feeding resumes.

Still, the theory has detractors. Emerging research indicates that sustained lifestyle changes—consistent resistance training, regular cardiovascular exercise, and balanced nutrition—may gradually lower the body’s preferred weight range. These habits can alter hormonal sensitivity, improve metabolic function, and even influence the gut microbiome in ways that support a lower set point.

The metabolic set point theory carries important implications for weight management. It strongly discourages crash diets or rapid weight-loss fads and instead supports sustainable, gradual approaches that work with your body, not against it. Strength training, meeting cardiovascular or step goals, and maintaining a nutrient-dense diet remain the gold standards.

Recent medications such as GLP-1 agonists also show promise for shifting the set point downward, though more long-term research is needed to determine how durable these effects are. Current evidence suggests that when these drugs are discontinued, individuals regain about 60% of the lost weight within a year.

And perhaps most importantly—especially during the holiday season—this research reminds us that consistency leaves room for occasional indulgence. So go ahead and enjoy that extra serving of your favorite holiday dish, and yes… maybe even a second slice of pumpkin pie. Just remember to get back to your routine when you’re back in the fitness center!

The holidays are a time for joy, connection, and celebration — but they can also bring stress with travel, packed schedules, and disrupted routines. It’s easy for fitness habits to take a back seat during this busy season, but staying active doesn’t have to be complicated or time-consuming. Even small bursts of movement can make a big difference, helping you sleep better, reduce stress, and boost your energy.

How Much Activity Do You Really Need?

According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise each week. During the holidays, this could look like taking a brisk walk after meals, doing a short bodyweight circuit, or following a quick 10-minute yoga or core workout. The key is to keep movement simple and enjoyable. Find activities you love — join a group fitness class, head outdoors for some friendly competition, or put on your favorite holiday playlist and dance around the house. Exercise doesn’t have to feel like a chore, especially when you make it social and fun.

Plan Ahead for Success

With so many commitments during the holidays, time can slip away fast. Try blocking out small windows of time in your day for movement and treat these moments like important appointments. Using a day planner or phone reminder can help you stay consistent and accountable. Even if you’re traveling or away from the gym, you can still get a great full-body workout. Pack light equipment like resistance bands or use what’s around you — stairs, furniture, or even luggage can double as fitness tools. Every bit of movement adds up.

Why Staying Active Matters

Regular exercise does more than maintain your fitness level — it also reduces your risk of chronic diseases such as heart disease, stroke, and diabetes, while improving mood and overall well-being. You don’t have to hit a specific number every single day; what matters most is consistency over time. Make movement part of your holiday traditions by encouraging family or friends to join you for a walk, dance break, or quick bodyweight challenge. Stay hydrated, aim for seven to eight hours of sleep each night, and celebrate small wins that keep you feeling your best.

The holidays are about celebration, so bring that same spirit into your workouts. Stay active by being social, trying new activities, and incorporating daily movement challenges. With the right mindset and a little creativity, maintaining your fitness routine can feel just as rewarding as the festivities themselves.

We spend a large amount of our day sitting at our desks, meetings, or commuting, and it is easy for movement to take a backseat. What if walking could have a significant impact on how we feel and perform each day? Aiming for 10,000 steps a day is not just about fitness: it is about boosting energy, reducing stress, and improving focus throughout your day. By turning walking into a daily habit, you are not only supporting your physical health and longevity but also creating a clearer mind to show up at your best both inside and out.

For years, 10,000 steps a day has been the gold standard for daily activity and for good reason. Hitting this goal consistently offers meaningful rewards that go far beyond just movement. The most immediate benefit is a greater caloric burn. You can burn anywhere from 400-600 calories, dependent on body weight, walking speed, and terrain. That is before the additional calories you will burn throughout your day. Beyond calorie burn, walking 10,000 steps a day enhances your cardiovascular health, which becomes more important as you age to help reduce the risk of heart disease, heart attack, and stroke. Another key factor as we get older is the natural decline in metabolism. While the decrease is inevitable, consistent physical activity, especially hitting the 10,000-step goal consistently, can help slow the rate of decline and improve your body’s ability to convert food into energy. While on the topic of energy, walking regularly will improve your mental clarity and boost your mood, offering a daily dose of “feel good” and focus. Additionally, regular walking at this volume and intensity improves sleep quality, helping you fall asleep faster, stay asleep longer, and wake up more refreshed.

In addition to the immediate rewards as mentioned above, consistently walking 10,000 steps will play a huge role in long-term health and wellness. One of the most impactful being weight management. Walking at this volume will help maintain a healthy body weight through increased caloric expenditure and improved metabolism. This avenue of movement is a low-impact way to stay active without the intensity of high-impact workouts. Walking also plays a key role in supporting cardiovascular health by helping to lower blood pressure and improve circulation. Mentally, the act of walking can reduce anxiety, reduce symptoms of depression, and promote a sense of calm. These benefits are valuable in today’s fast-paced world, where stress and burnout are becoming the new normal. Furthermore, walking contributes to longevity by reducing chronic diseases and supporting overall health, improving quality of life.

Reaching 10,000 steps a day is easier said than done but here are four helpful tips:

• Break it up throughout your day: start with a morning walk, take movement breaks between meetings and tasks, and wind down with an evening stroll.
• Park farther from the entrance to the store or work.
• Take the stairs instead of the elevator.
• Make it social: invite a coworker for a walking meeting, join a walking group, or walk with your family to start or end your day. Setting clear, achievable goals is key.

Walking enhances functional fitness by improving balance, coordination, and joint mobility, which will help you stay independent and active. The immediate and long-term effects of this metric weighed against the low risks make it simple: choose movement, prioritize your health, and commit to yourself. Lace up your shoes, take the long way, and embrace the journey. The path to better health happens one step at a time.

The holidays should be a season filled with joy, but they can also bring stress and emotional overwhelm from busy schedules, family dynamics, and heightened expectations. Staying emotionally balanced during this time is essential for preserving your mental well-being.

Mindfulness can be a powerful tool for managing holiday stress. By staying present in the moment, you can ease anxiety and negative emotions. Even dedicating just 5–10 minutes a day to mindful breathing, meditation, or simply noticing your surroundings can help you feel more grounded and at peace. This mindset can also help when family gatherings bring the pressure to host or create the “perfect” holiday. Unrealistic expectations often lead to frustration or disappointment, so try embracing imperfection—focus on meaningful connections and remind yourself that shared moments matter far more than flawless details.

Physical activity and rest play important roles in emotional balance. Exercise not only benefits your body but also boosts endorphins—the brain’s “happy chemicals”—which can reduce symptoms of anxiety and depression (Rebar et al., 2015). Whether it’s a brisk walk, a workout, or playing a sport with loved ones, movement can help lift your mood. Likewise, getting enough sleep is crucial. A lack of rest can increase stress, irritability, and cognitive fatigue. According to the National Sleep Foundation (2020), maintaining a consistent sleep schedule and aiming for 7–9 hours each night supports both mental and physical well-being.

Practicing gratitude and managing your time can also reduce stress. Taking time to reflect on what you’re thankful for helps redirect focus away from worry and negativity. Try keeping a gratitude journal or sharing what you appreciate with family and friends during holiday gatherings. Meanwhile, avoid overcommitting yourself. The season can fill up quickly, and saying “yes” to everything can lead to burnout. Plan your schedule thoughtfully, prioritize what matters most, and leave room for rest, self-care, and flexibility.

Setting healthy boundaries and maintaining social connections are key to emotional wellness. With family obligations and social pressures at their peak, it’s important to communicate your limits to protect your mental health. Boundaries prevent burnout and help you stay centered. At the same time, positive social interactions can help counter stress. Research shows that strong relationships support mental health and resilience (Holt-Lunstad et al., 2010). Make time to connect—whether in person, over the phone, or through virtual gatherings—and reach out for support if you start feeling isolated.

Finally, remember to treat yourself with compassion. Being kind to yourself, especially during stressful moments, fosters resilience and calm. As Kristin Neff’s research (2003) shows, self-compassion reduces anxiety and helps people cope more effectively. Treat yourself with the same understanding you’d offer someone you care about. It can also help to be mindful of your social media habits. The constant stream of curated holiday moments can trigger comparison and stress, so try limiting screen time and focusing more on real-world connections (Przybylski & Weinstein, 2017).

Staying emotionally balanced during the holidays takes awareness and intention. By managing expectations, prioritizing self-care, and nurturing your relationships, you can create a more peaceful, fulfilling, and joyful holiday season for yourself and those around you.

Arthritis is not a sign that you are aging; rather, it is a testament to the vibrant life you have led and all the incredible things your body has accomplished for you! Just imagine the tales your joints could share. Now, it is time to embrace a new narrative for this season of your life, embracing those little creaks. By making simple adjustments to your exercise and wellness regime, you can stay active, strong, mobile, and happy. Here is what you can do to keep your joints healthy as you age.  

Adjust your Workouts 

When choosing exercises, it is essential to consider activities that are gentle on the joints but still effective in building strength and flexibility. Here are five arthritis-friendly exercises:  

• Walking: A simple yet effective way to keep moving without putting too much strain on your joints. 

• Swimming: The buoyancy of water supports your body and reduces the impact on your joints while providing an excellent full-body workout. 

• Yoga and Tai Chi: These practices focus on gentle movements, balance, and flexibility, making them ideal for improving joint function and reducing stress. 

• Cycling: Whether stationary or on the road, cycling is a low-impact exercise that helps build muscle strength and improves cardiovascular health. 

Three Lifestyle Habits to Adopt 

• Staying well-hydrated ensures that joint cartilage remains lubricated, which minimizes friction. 

• Quality sleep allows your body to recover and rejuvenate. 

• Consuming nutrient-rich foods packed with minerals can help alleviate arthritis symptoms, such as flare-ups. 

Flare-ups may occur due to changes in temperature or barometric pressure, high-stress situations, alterations in medication, and even weight gain. Understanding what causes flareups can help you manage them better.  

Consider Supplements  

Research has shown that taking natural supplements can decrease your arthritis symptoms. According to the Harvard School of Medicine, supplements like Glucosamine, Boswellia, Turmeric and White Willow Bark have shown to have beneficial effects on joint pain. Like any medication, it is important to find out if there are any contraindication’s and consult with a trained professional researching any supplement, medication, or surgery alternatives.  

Movement is Medicine  

Remember, the key to managing arthritis through exercise is consistency. Even tiny amounts of daily activity can lead to significant improvements in joint health and overall quality of life. So, lace up those sneakers, take that first step, and embrace the benefits that movement can bring to your arthritis care plan.  

Sleep is one of the most powerful tools we have for staying healthy as we age. But for many of us, a good night’s sleep can be hard to come by. Changes in sleep patterns are a normal part of aging, but the good news is there are simple changes you can make to your routine to improve your sleep quality. Finding ways to move your body during the day is a great place to start. 

Why Movement Matters for Sleep 

When you engage in physical activity, your body uses energy and experiences a slight rise in core temperature. As you cool down afterward, your body signals that it’s time to rest — helping you fall asleep faster. Exercise also reduces stress hormones, improves mood, and helps regulate your circadian rhythm. This movement doesn’t need to be high-intensity — a little activity throughout the day can lead to deeper, more restorative sleep. 

The Best Types of Movement for Better Sleep 

• Walking: A simple, low impact walk outside, through hallways, or on a treadmill is a great option. 

• Stretching or Yoga: Gentle stretching can relieve muscle tension and help you relax. 

• Strength Training: Building strong muscles supports mobility and helps reduce those nighttime aches and pains that can keep you awake. 

• Group Fitness Classes: Exercising with friends keeps you motivated and helps you stay social. This can improve your mood and lower stress. 

Timing Your Exercise  

When planning your exercise, try to move your body earlier in the day or at least a few hours before bedtime. Evening exercise can still be beneficial but avoids very intense activity right before bed — it might leave you feeling too energized to fall asleep. For example – take a walk after dinner, stretch while talking on the phone, or do chair exercises while watching TV. 

Pair Movement with a Relaxing Evening Routine 

Once you’ve added movement to your day, set yourself up for a great night’s sleep by creating a calm environment before bed. Dim the lights, avoid screens for 30 minutes, and try a few minutes of deep breathing or gentle stretching to let your body know it’s time to wind down. 

A more restful night often starts with an active day. Find small ways to add movement into your routine. Start with something simple — whether it’s a short walk, some stretching, or a fun fitness class — and you’ll enjoy deeper, more restorative sleep and wake up ready to make the most of tomorrow.  

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?