Corporate Fitness and Active Aging

The more we age, the less we move, and the more we start to take our health for granted, especially if we have been “healthy” for most of our lives. We often hear about the need to exercise more as we get older, but what about the nutrition aspect? Eating healthy foods is just as important as exercising. There are some good practices and tricks to maintaining a healthy diet and exercising plan as we age.

Why Healthy Eating Is Important

The first thing you must understand is why it is so important to eat healthier as you age. The number-one benefit is lowering risk of having chronic diseases such as cancer, heart conditions, diabetes, and bone disorders. Exercising and healthy eating work together, especially when talking about weight management.

Everyone Is Different

Individuality is a key component, and it’s very touchy when talking about exercise and the nutrition that goes with that because everyone responds to certain foods and exercise differently. Talking to a medical professional about a healthy weight based on age is a good starting point.

Choosing the Right Foods

The best and worst part of nutrition is deciding what foods to eat and which ones you will need to avoid from now on. The more we age, the more our plates should look like a salad bowl rather than an egg carton. Foods such as fruits, vegetables, whole grains, fat-free or low-fat milk, seafood, and lean meats are all good food sources to consider when taking a better approach to healthy eating. Avoid foods that contain a lot of sugar, salt, and butter, and fewer nutrients.

Portion Control

Before thinking about a healthy exercise plan, understand that you do not need to eat as much as you did when you were younger. Portion control is very real and can be the deciding factor when it comes to gaining or losing weight. Tips for avoiding overeating include

• Don’t let yourself be distracted by entertainment and lose track of how much you’re eating.
• Read about the nutritional facts on food labels.
• Once you are full, stop eating.
• Avoid going out to eat because restaurants give more food than they should.
• Try to cook meals at home that look like a salad bowl.
• Store leftovers in the fridge before you make plates.

Evaluate Your Physical Activity Needs and Find an Activity You Like

Aging happens every day, so take a step back and evaluate what needs your body has when it comes to physical activity. The first step of being active is talking to a physician about precautions you should take, especially if it has been a while since your last physical activity session. Aerobic endurance, resistance training, and balance should be the focus when it comes to being active and aging. The ACSM guidelines for adults and aerobic endurance is at least 150 minutes of moderate activity. Older adults should strive for at least 2 days of strengthening their muscles, and they should practice improvements on balance at least 3 days a week.

Physical activity does not have to be in a fitness center; finding something to enjoy is the key, such as corn toss, pickleball, shuffleboard, water aerobics, Tai Chi, yoga, or pool volleyball. Of course a balance class also helps meet goals for active older adults who are driven to exercise.

Aging can be challenging and unpredictable, but with both healthy eating and exercise, it can be easier and more fun.

Click below for our free download on the benefits of meeting with a nutrition coach.

With the weather changing for the better and the days becoming longer, this is as good of a time as any to get the family up and moving. It has been a long winter, and most of us have fallen into boring routines of being indoors binge watching Netflix or playing video games to stay out of the cold. Finally, spring is here, so it’s time to break those boring routines and switch it up!

Start with Small Trips Outside

Motivating the family to be healthier can seem like a challenge. Some tricks I use to get my family back outside is just starting small. It could be walking the dog around the block. If that seems more like a chore, try making a trip to the park. Play with the kids on the playground or find trails to walk. Bike rides and participating in local 5K run/walk events can also be a great way to get the family back up and moving after long, dreary days! 

Don’t Forget Nutrition with Fresh, in-Season Produce

Getting the family to take a healthier approach is not just about physical activity; think of nutrition as well. This is a great time to restock the fridge with some of your favorite fruits and vegetables because most likely they are fresh and in season right about now. Fresh fruit and cold-cut vegetables are great to pack for family gatherings, picnics, and even school lunches. Slow approaches to getting the family into healthier habits gives them time to adjust to the changes and make them habits. A great way to change up their nutrition is trying a new fruit or vegetable at least once a week. This way everyone will be excited to try something different while also finding new foods that are nutritious.

Healthy Habits for Life

Motivating your family to be healthier does not have to be a challenge. Encourage fun activities that the whole family will enjoy. Starting healthy habits when children are young can help them keep these habits in the future. If not everyone is ready for exercise, try motivating the family to make healthier food choices. Finding common ground can be key to getting the whole family motivated. If one person gets motivated first, it could help fuel the rest of the family’s motivation to be healthier.

What are your family's favorite activities to do together,         comment below!

I keep finding more and more news stories, magazine articles, social media ads, and even store displays that contain the words “Gut Health.” 10 years or more ago, you never heard that phrase anywhere, but now it’s all the rage. So, why all the buzz? Well, it turns out that research has linked gut health to a variety of functions in your body.

Let’s Dig Deeper

Gut Health is basically a generic term referring to a diversity of issues that can occur in the GI tract or digestive system. The GI tract includes the mouth, esophagus, stomach, small intestine, large intestine, and anus. The digestive system includes the liver, pancreas, and gallbladder. That’s a large variety of issues and organs for such a small term. “Gut microbiome” is another phrase that goes hand in hand with gut health and refers to the community of bacteria that makes up your digestive system. There are billions of bacteria in your gut microbiome, and much of that bacteria is very beneficial. However, when there is bad bacteria or damage to your microbiome or gut, your body reacts in a negative way.

The Unhealthy Gut

Some signs of an unhealthy gut include upset stomach (gas, bloating, diarrhea, constipation, heartburn), unintentional weight changes, lack of sleep or sleep disturbances, skin conditions or irritations (eczema), autoimmune conditions, or food intolerances. Researchers and physicians are finding more and more conditions that are directly linked to gut health.

Now comes the big question: what do you do? Fortunately there are a lot of ways you can change your gut health. It definitely takes time, but you will notice a difference in how you feel.

The Healthy Gut

Here are some things to do to prevent bad bacteria from forming in your microbiome, and boost those healthy bacteria levels to increase your gut health. Even if you don’t experience any symptoms mentioned above, these are good practices to keep your whole-body health in check:

• Lower your stress level. Easier said than done, of course! Exercise, meditation, socializing with friends and family, and even having a pet are all ways to reduce stress.
• SLEEP! You truly do need that uninterrupted 7 to 8 hours of sleep every night. Believe me when I tell you that sleep really matters! My gut health tells me when I am not sleeping well. I can’t digest any food properly and I feel groggy, bloated, and ill half of my day. As soon as I have several days of good sleep in a row, my body thanks me and responds appropriately.
• Eat slowly and chew your food. Your food will digest better, and it helps decrease any bloating, gas, constipation, etc.
• Stay hydrated. Staying hydrated helps the mucosal lining of the intestines and promotes digestion.
• Take prebiotics (food) or probiotics. This is something you should discuss with your physician or healthcare provider because probiotics are not for everyone. Prebiotics are in foods and help generate good bacteria. Some examples are bananas, apples, oats, garlic, and onions. Probiotics are actual living bacteria and can be taken in a supplement form or in foods such as yogurt, kefir, and kimchi. Too many probiotics can cause bacterial overgrowth, so be sure to discuss it with your physician.
• Check for food intolerances. If you notice consistent gas, constipation, bloating, rash, nausea, fatigue, or abdominal pain after eating certain foods, you may have a food intolerance. Your healthcare provider can help you test for these. Once you identify trigger foods and eliminate them, your digestive system and how you feel may improve.
• Change your eating habits. Eliminating processed foods, trans and hydrogenated fats, refined oils and sugars, conventional meats, and even pasteurized dairy products could lead to better gut health and a healthier microbiome. These foods have been shown to cause inflammation in the body, which can contribute to an unhealthy gut.

It’s Your Turn

This is a lot of information, and may even sound overwhelming! However, this is an important part of living a healthy lifestyle. Much of your body functions based on your gut health. The healthier your gut, the healthier you are in general. I am speaking from experience when I tell you that making the small changes listed above can truly help you feel better and be healthier.

You can read more about gut health here.

Training yourself to do something that feels unnatural is never easy, but it’s also never too late to learn an important skill. Balance is a focal point with our Active Aging population and something our residents are concerned with on a daily basis. Whether it be through designing exercise prescriptions to improve an individual’s balance, leading an educational presentation on aspects of balance, or leading a balance group fitness class, there are countless ways that we as professionals can attempt to help improve someone’s balance.

We recognize the importance of balance because the longer someone can maintain this skill, the longer they are able to remain independent. However, with all of this time, energy, and work dedicated to balance, I notice the same issue coming up consistently: residents are constantly looking down at their feet while they move.

The Lesson: Eyes Up!

When I moved to Virginia six years ago, I was finally in a place to fulfill a lifetime goal of mine: to own a motorcycle. I had no experience riding, I didn’t grow up around bikes, but I just was always fascinated by them and determined to learn to ride one. I am a cautious person, so before I did anything else, I participated in a Motorcycle Safety Foundation® Basic Rider course at a nearby community college. I learned many things during that course, but one lesson that has always stuck with me is instead of focusing on the road directly in front of your wheel, you should be looking down the road and keeping your eyes up. When you keep your eyes up and your focus ahead of you, you give yourself a valuable tool: time.

This is a lesson I work hard to get my residents to understand. When we walk, looking down at our feet gives us a sense of security that we know exactly where our foot is going to be and what our foot is going to land on, but it comes at a price. When our gaze is down at our feet, we can’t see what’s coming. We give ourselves very little time to identify a trip hazard in our path or to plan a route to avoid uneven or unstable surfaces. Much like riding a motorcycle, when you keep your eyes lifted, you give yourself more time to determine your best route because your brain has more time to process what you are seeing and plan accordingly.

Prepare for Balance Challenges

When we know that there are consequences to our actions, we often are very careful with those actions because we know what might result if we are careless. This awareness and concern has had the unfortunate effect of teaching us that we should fear falling and avoid it at all costs, so we look down at our feet. But just like riding a motorcycle, keeping your eyes up and looking well out in front of you may help you avoid obstacles, prepare for any balance challenges, and be safe through fall prevention.

Interested in learning more about NIFS effective balance programming?  NIFS premier fall prevention programming can help set your community apart from the rest. 

Having been an athlete my entire life, I learned at a very young age that the mindset you bring to a workout is just as important as the workout itself. It doesn’t matter if you have a great workout plan or a great trainer/coach, if you go into a training session with the wrong mindset you will be set up for failure.

Get a Positive Mindset

I always take multiple steps to bring a positive mindset to my training sessions. Whether it’s loading up an inspiring playlist (a must for a great workout), reading a motivational story, or simply taking the time to appreciate the positives in my life, I use these tools to set myself up for an incredible workout. Find what gets you into a good mood, lock it in, and carry that with you each day to the gym. This small preparation makes a world of difference.

Focus!

Now that you are in the gym and feeling the good vibes, you are all set for a good session. The only thing left to do now is focus on the task at hand and maximize your training session. Dwayne “The Rock” Johnson yelled it best: FOCUS! And boy, does it help (be sure to YouTube his “focus” gym videos. Thank me later).

It is easy to set yourself on autopilot as you go through a workout or group fitness class, but I highly recommend that you don’t! Feel each and every rep and set. Feel what your intensity is doing to your body. Notice the subtle (and sometimes not-so-subtle) signals that your body sends you during a workout. Use this information to make better-informed decisions on how, when, and where you train.

Here is my personal checklist of focal points for each and every workout. Think about these things during your next training session and you will be sure to get an awesome workout you can be proud of.

• Difficulty: Find yourself comfortably uncomfortable. Pushing your body outside of your comfort zone promotes better fitness levels. Be sure to keep your intensity high enough to get a good workout, but not so high that you fizzle out at the end. I like to keep my workouts at a 7–8 out of 10 for the majority of my workout to be sure I am maximizing my time in the gym.
• Breathing: This one is very important. On each rep I make it a point to focus on my breathing: exhaling on my concentric phase (shortening of the muscle) and inhaling on each eccentric phase (muscle lengthens). Controlling your breathing will lead to much more clarity during exercise and help you maintain a healthy heart rate and intensity. It also helps with form.
• Music, not my phone!: Be sure to set your playlist before hitting the gym. We spend enough time on our phones as it is. Set it and forget it so you can focus on the tunes and not your notifications.
• Form: To maximize your workout and prevent injury, form must always be a main focal point. I always like to look at an exercise as having a “Point A” and a “Point B.” Focus on getting from A to B as efficiently as possible, while being strong and stable from points A and B.
• Goals: Focus on what your goals are. Between sets while you are resting and jamming out, remember why you are in the gym in the first place. Appreciate the steps you are taking to reach your goals and continue to chip away at accomplishing them.

Be positive, stay focused, and be your best self!

Interested in offering onsite group fitness for your employees?  Check out our current offering for onsite group fitness for employees.  Let us bring the workout to you!

Tell me if this has ever happened to you: You are fast asleep in your warm, comfy bed. In the middle of that perfect sleep, you suddenly hear the telephone ringing. So you open your eyes, sit up, and slide your feet into your slippers. At this point, you are in a rush because you are now thinking that it could be an emergency. You take a few steps as quickly as you can to get to the phone, which happens to be all the way across the room. Suddenly, the front of your slipper nicks the carpet and you feel yourself going down and fast.

You reach for something to grab but find nothing to get ahold of, so you throw out your hands to try to stop yourself from hitting the floor too hard. Now you’re lying on the carpet in pain because your hands and arms hurt as well as anywhere else you may have hit your body on the way down.

Why Does the Carpet Hate You?

You then remember how the carpet used to be your friend at a very young age. You recall how you used to love the carpet so deeply that you would fall asleep on it at times. As you got older, the friendship seemed to fizzle out. Over the last few years, it seems as though your old friend has it out for you because every time you come across it, it takes you down—and down hard!

Fear not. There could be a much simpler solution to this problem than avoiding all carpet everywhere. Maybe the problem has more to do with your ankle mobility.

Ankle Mobility Exercises

Following are a few examples of exercises that you can do to improve your ankle mobility.

• Seated heel raises: Sit at the edge of a chair and place both feet on the ground with both knees at a 90-degree angle. While keeping your toes on the ground, raise your heels up for a count of 2 and down for a count of 2. Try doing 2 sets of 20 repetitions with both feet. You can challenge yourself by holding a weight or a heavy book on your knees for added resistance.
• Seated toe raises: Sit at the edge of a chair and place both feet on the ground with both knees at a 90-degree angle. While your heels stay on the ground, raise your toes up for a count of 2 and down for a count of 2. Try doing 2 sets of 20 repetitions with both feet.
• Seated ankle stretches: Sitting on a chair, raise one leg so that your foot is no longer in contact with the ground. Point your toes up and down. Try to do this stretch without kicking your leg up and down. Try doing 2 sets of 30 seconds with both feet.
• Seated ankle circles: Sitting in a chair, raise one leg, lifting the foot from the ground. While your leg is raised, move your foot around in circles. Try to do it without moving the entire leg. You really want to focus on only moving the foot. Try doing 2 sets of 30 seconds in both directions with both feet.

Moving Forward

Click here to get more information and images of exercises that you can do to improve your foot or ankle mobility. And click here to learn a little more about mobility and stability.

Let us know how your next encounter with that dreadful carpet went by commenting below.

NIFS Fitness Management's programming can also help residents improve their balance with regular exercise.  Check out how Balance Redefined is changing residents lives!

It so common for me to hear from clients that they know they need to count calories to be successful with weight loss.  Indeed - there is a loud drum beat for that "calories in/calories out" message where the assumption is that you have to burn more calories than you eat to lose weight.

That's been the dominant narrative in weight los for a long time.  It's taught in school, and in theory the math works.  But weight loss is so complicated that it's really inappropriate to distill the complexity down to a simple greater than/less than equation.  

A Weight-Loss Method That’s Hard to Sustain

For those who have followed this concept of “calories in, calories out,” has it been working? Many individuals I speak to have experienced hunger throughout the day and have low energy levels for daily activities. They find this eating method difficult to sustain for a long period of time and find themselves back into their old eating habits. Have you considered whether this eating method is the healthiest solution for you? Many individuals who follow this method are dissatisfied with the results. They tend to lose a majority of weight in lean muscle mass as opposed to fat loss. If that is the case, is counting calories an effective process for losing fat weight? Many share their frustrations of feeling tired and lethargic when focused on counting calories. They feel their health is jeopardized when the focus is on counting calories and exercising more.

Focusing on Food Quality

So how does one achieve good health and be content with their body composition without counting calories? One way to have a positive health outcome is to focus on quality of foods and how those foods affect your body. Quality foods will restore the body’s hormones and enable the body’s metabolism to work efficiently. The body will have the ability to break down stored fat for energy, providing a stable body weight for the long haul. Selecting quality foods keeps us full and satisfied throughout the day, and provides the body with the nutrition required to maintain good health.

Quality foods contain fiber, healthy fats, protein, and low levels of sugar. Fruits and vegetables are loaded with nutrients and contain natural sugars, which are the best choice for healthy eating without having to consider calorie counting. Healthy fats and proteins are the best choice for feeling full and satisfied throughout the day. When consumed they keep blood sugar levels stable, providing a healthy result.

So, which side will you take? The “calories in, calories out” approach, which does not provide long-term healthy results, or provide your body with quality foods rich in nutrients that enable your body’s metabolism to work efficiently and restore your body to good health? You choose. 

Fitness management services are the foundation of our business, but did you know we also offer an array of consulting services to support communities who do not staff with us? While it isn’t quite the same as having our qualified staff on the ground daily at your community, many clients have found a consulting partnership with NIFS to be advantageous in connecting their own staff, amenities, and more with an industry expert who can provide them with the direction and resources to elevate the programs they are providing their residents.

5 Consulting Opportunities with the NIFS Experts

Here are some ways that you can collaborate with NIFS to improve your fitness and wellness offerings:

1. Facility layout and design: As operators of fitness centers across the country, we know how to make spaces flow for improved member experience and overall function. We also have national buying power with top equipment manufacturers to bring your facility the right equipment for your users. Whether it’s a fitness center or pool, we can help you identify the right pieces of exercise equipment to incorporate into a creative and expertly designed space.
2. Staff hiring and training: From group fitness instructors, to personal trainers, to fitness managers, finding the right people is at the heart of what we do, and our interview and vetting process helps us find the best of the best. If you are looking for support in recognizing fitness qualifications and making the right hire for your community, NIFS can lead your interview process. We can also aid in the training process once you make your hire to get your new team member on the right path and connected to NIFS resources and programming materials.
3. Wellness program design: Let us help you identify fresh opportunities to create purpose and intention in the lifestyle cultivated for your residents. We know how to break down the silos and bring together enrichment, health services, fitness, rehab, food and beverage, spiritual services, and more for seamless programming that is both seen and felt by your residents. Conceptually, many communities struggle with getting these key stakeholders in resident well-being collaborating with a unified vision, and we can help you bridge this into reality.
4. Data collection and evaluation: It’s difficult to determine how effective your programs and services are and how many people you are reaching consistently if you don’t have data to evaluate. We can help your fitness staff develop an efficient system for tracking participation data, identify key benchmarks to measure and evaluate over time, as well craft SMART goals to continually strive toward program enhancements.
5. Group fitness program design: Residents love their group fitness classes, but are you certain that your community has an array of classes to address the main components of fitness throughout the week for varying intensity levels? We have a niche for developing robust group fitness programs as well as best practices on how to market the classes, how to attract new faces, and how to keep the classes fresh so that this resident favorite at your community reaches more individuals and remains strong.

Even if your organization does not avail itself of the full range of fitness management services that NIFS offers, you can still consider consulting with us on specific pieces of the puzzle to strengthen your fitness and wellness offerings. Not sure what to expect when utilizing our consulting services?  Check out our quick read below for more information.

Many senior living communities across the country are starting to recommend bringing your furry friend from your current residence to your community residence. Pets provide a sense of purpose, calmness, companionship, and security for older adults. Check out this post from Aging in Place about how having a pet can improve the aging process.

Stay active as you age by putting on your dancing shoes! Fred Astaire said “Dancing is a sweat job!” But you don’t have to break a sweat to obtain the benefits of dancing; they have been proven to be unsurpassable. Dancing can be a fun for your residents, it can add a social element to your community, and it's a really good way to keep exercise exciting!

Fitness Benefits of Dancing

Here is a list of some healthy reasons to dance your way to fitness:

• Improved cardiovascular, muscular strength, and flexibility.
• Promotes healthy blood pressure, cholesterol levels, triglyceride levels, and blood sugar.
• Coordination improves as you work through the different movements.
• Lung capacity can increase.
• Bone strength can increase; bone loss can be stopped or slowed down.
• Assists with weight control—half an hour of continuous line dancing can burn an average of 300 calories.
• The social aspects of line dancing are obvious. Your sense of well-being and the camaraderie you have with the other dancers is wonderful for your health.

In addition to the above, did you know that dancing is an excellent brain exercise? It integrates several brain functions at once, increasing connectivity. As people age, maintaining memory and continuing to challenge intelligence is a real priority. What better way than to dance? Dancing requires memorizing steps, and that provides mental challenges that are crucial for brain health. Consider the fact that to execute a dance you need to remember the specific steps that flow in a sequence, and the brain has to inform the body how to move in a timely manner.

Not only does the physical aspect of dancing increase blood flow to the brain, but the social aspect of the activity leads to less stress, depression, and loneliness, which can also cause memory issues.

What Dancing Can Do for Your Balance

Dancing is also all about balance. Dancing consists of changing up the steps, arm patterns, formations, speed, and rhythm. All of these factors play a significant role in maintaining balance. Just envision doing the grapevine movement, where you must maintain balance as one leg crosses behind the other all while in motion.

Read our blog [Balance Programs: Are you meeting your residents needs?]

Not to mention that when you are dancing you are also dual-tasking. Dual-tasking has shown to improve gait and balance because everyday life involves doing one or more things simultaneously (walking and talking, or moving forward and looking to the side as examples). Therefore, when you’re moving your feet one way and arms or head the other in a dance routine, you are dual-tasking. Also don’t forget the fact that you’re having to think which steps come next.

Try the Grapevine Movement

Want to get started? Here’s the simple grapevine movement. Safety always comes first. Designate a place where you can reach to hold on if necessary, and modify your movements if crossing one foot behind the other is too challenging.

A grapevine is a series of steps in one direction, stepping to the side. Count 1, 2, 3, 4 to the beat of the music and do the following:

• Step to the right with the right foot.
• Cross the left foot behind the right foot. (You can modify by just slightly stepping back and not crossing entirely.)
• Step right with the right foot, uncrossing your feet.
• Close your feet together.
• Repeat stepping to the left with your left foot as well.

See how NIFS Premier Balance Redefined Programming enhances resident wellbeing. Download our Media Kit below.