Corporate Fitness and Active Aging

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.

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.

In the golden years of life, one's perspective becomes a cherished companion, guiding the way through memories and new experiences. The importance of perspective for senior citizens cannot be overstated. It can shape the quality of their lives, influence well-being, and contribute significantly to a fulfilling and joyous retirement. In this blog, we'll delve into the significance of perspective for seniors and explore how cultivating a positive outlook can enhance their overall happiness and life satisfaction. 

The Power of Perspective

As individuals age, they often encounter changes in health, lifestyle, and social dynamics. These shifts can be challenging, but the lens through which these changes are viewed can make all the difference. Rather than focusing solely on limitations, a positive perspective allows seniors to see opportunities for growth, adaptation, and continued engagement with life. This shift fosters resilience and a proactive approach to navigating the evolving landscape of aging.

Cultivating Gratitude

Gratitude has the transformative ability to elevate one’s perspective at any age. For seniors, reflecting on a lifetime of experiences and expressing appreciation for the lessons learned and relationships forged can bring profound fulfillment. Embracing gratitude allows seniors to recognize the richness of their journey, promoting a positive outlook that positively impacts mental and emotional well-being.

Tips for Practicing Gratitude:

• Keep a gratitude journal, noting daily positives.
• Share stories of meaningful moments with friends or family.
• Engage in community service, giving back can enhance feelings of gratitude.

Finding Purpose in Retirement

A positive perspective instills a sense of purpose, a vital element for seniors entering retirement. Whether through volunteer work, pursuing hobbies, or spending quality time with loved ones, maintaining a sense of purpose contributes to a meaningful life. By viewing retirement as an opportunity for new beginnings rather than an endpoint, seniors can embark on this chapter with enthusiasm and renewed passion.

Nurturing Social Connections

The importance of social connections for seniors cannot be emphasized enough. A positive perspective enhances the quality of these relationships, fostering community and mutual support. Engaging with friends, family, and the broader community provides opportunities for shared experiences, laughter, and emotional well-being. By valuing social connections and maintaining an open-minded perspective, seniors can combat feelings of isolation and cultivate a rich tapestry of relationships.

Embracing Change

Life is dynamic, and adapting to change is a constant reality. Seniors who approach change with a positive perspective are better equipped to navigate challenges, whether it’s adjusting to a new living arrangement, embracing technology, or adapting to changing health conditions. A flexible and optimistic mindset allows seniors to face transitions with resilience and grace.

The Power of Mindfulness

In the later years of life, mindfulness becomes a powerful tool for staying present and savoring the richness of each moment. By cultivating awareness and living in the present, seniors can appreciate the beauty in small, everyday experiences. This mindful perspective fosters gratitude for the simple joys that make life meaningful.

A New Dawn of Possibilities

As the sun sets on one chapter of life, a new dawn emerges, filled with possibilities. The importance of perspective for seniors lies in its power to shape their narratives. A positive outlook not only enhances emotional well-being but also opens doors to a life filled with purpose, gratitude, and meaningful connections.

Embrace your golden perspective! Reflect on your journey, share your stories, and engage with your community. Remember, it’s never too late to shift your outlook and discover the beauty of this stage of life.

By navigating the complexities of aging with resilience, grace, and an enduring zest for life, seniors can truly thrive.

Picture this: You're gliding effortlessly across a small trampoline, the rhythmic bouncing sending a gentle wave of energy through your body. This isn't just some childhood fantasy; it's rebounding, a low-impact exercise gaining popularity among senior citizens for its myriad health benefits.

Unlike traditional exercises that can strain joints and muscles, rebounding is surprisingly gentle. The trampoline's bouncy surface absorbs the impact, allowing you to engage in a full-body workout without putting undue stress on your body.

Why Rebounding is a Perfect Fit for Seniors

As we age, our bodies become more susceptible to the effects of inactivity. Osteoporosis, weakened muscles, and diminished balance are just a few of the challenges older adults face. Rebounding tackles these issues head-on, offering a safe and effective way to improve overall health and fitness.

1. Cardiovascular Health Boost: Rebounding gets your heart pumping, increasing blood flow and oxygen delivery to your vital organs. This can help reduce the risk of heart disease, stroke, and other cardiovascular problems.

2. Bone Density Enhancement: The weight-bearing nature of rebounding stimulates bone growth, combating osteoporosis, a common concern among seniors.

3. Balance and Coordination Improvement: Rebounding challenges your vestibular system, which controls balance. This can help prevent falls, a major risk factor for older adults.

4. Stress Reduction and Anxiety Relief: Rebounding releases endorphins, those feel-good hormones that elevate mood and reduce stress. This can also improve sleep quality, a crucial factor for overall well-being.

5. Muscle Strengthening and Endurance: Rebounding engages all major muscle groups, leading to increased strength and endurance. This improves overall fitness and mobility, making everyday tasks easier.

6. Weight Management: Rebounding burns calories, aiding in weight loss or maintenance. This is particularly beneficial for seniors who may be struggling with weight-related health issues.

7. Mental Function Enhancement: Rebounding increases blood flow to the brain, boosting cognitive function and improving memory, concentration, and mood.

Facts About the Safe Use of a Rebounder

Rebounding is a safe form of exercise for most people, including senior citizens. However, it is important to start slowly and gradually increase the intensity of your workouts. It is also important to wear comfortable shoes and clothing that allow freedom of movement. If you have any health concerns, talk to your doctor before starting a rebounding program.

Here are some additional tips for safely using a rebounder:

• Use a rebounder with a sturdy frame and a padded surface.
• Place the rebounder on a level surface in a well-lit area.
• Hold onto the handlebars for support when you are first getting started.
• Land gently on the balls of your feet.
• Listen to your body and stop if you feel pain.

Embrace the Bounce: Elevate Your Senior Fitness

Rebounding is more than just exercise; it's a gateway to a healthier, happier, and more fulfilling life. Seniors who embrace rebounding often experience a newfound sense of vitality, relaxation, and mental clarity.

So, what are you waiting for? Grab a rebounder, put on your favorite music, and let's bounce our way to better health!

You wake up one day, and something feels "off." You helped your friend move into their new apartment yesterday, so you expect to be a little sore. As you take your first step out of bed, a jolt of electricity shoots up your leg, and your knee buckles. You stay down on your bad knee, staring at the ground in shock. It's happening.

I call this the "Awakening." Simply put, you are realizing that your body is feeling the wear and tear of life to this point. It’s that realization that at 40 years old, you shouldn't move through life like you're 20. The point at which an individual becomes self-aware of these aches and pains varies from person to person. Some people don’t have substantial damage to their body and can probably make it well past their 20s before being bothered. My experience, like a lot of other athletes I've talked to, is one where we start to feel the damage a bit earlier than expected. It's like a car that is supposed to be driven ten thousand miles a year but is instead driven twenty thousand. The good part of the awakening process is that it is your call to action!

Awareness is often the first step in meaningful change. If we can acknowledge that we aren’t getting any younger and that our bodies are going to break down as we age, we can start to put a plan together to at least slow down the process. I am a firm believer that movement is medicine, so in the rest of this post, I will address fitness regarding aging. Here are three key principles to help you combat the wear and tear on the body as you age through health and fitness:

1. Warmups and Mobility Work Are Your Best Friends
   Just as a newer car can heat up quickly, an older car might need a few minutes to warm up. The same applies to our bodies. If I went to play soccer without warming up like I was a teenager, I would need a stretcher back to my car. Be sure to include a solid dynamic warmup before any form of exercise. Mobility drills, especially for the shoulders and ankles, can also really help with injury prevention and aging gracefully.
2. Be Honest with Yourself
   You wake up and look in the mirror every day. For the most part, we all can at least generalize what fitness level we are at. If I had a scale of 1-5, with 5 being a professional athlete-caliber workout, why would I try those at level 1? Be real with yourself and scale the intensity and exercise selection to your current fitness level.
3. Consistency Is the End Goal
   From my experience working at a retirement community, the people who were in the best physical condition at seventy-plus years old were those who got their exercise in daily. Whether it was group fitness, individual time on the stationary bike, or walking the dog, they made sure to make it work for them. Consistency trumps all because it will allow the body to build strength and resiliency to combat the inevitable weakening that comes with time.

While becoming aware of one’s own limitations may seem discouraging, a slight shift in perspective can help. Imagine having the freedom to move through life without restriction. Ultimately, I believe we desire freedom. Our body is something we have control over, so take matters into your hands and liberate your future self today.

In the realm of healthy aging, one of the critical aspects often overlooked is the neuromotor connection in older adults. As individuals age, the intricate connections between the nervous system and motor functions become increasingly vital for maintaining overall well-being. Understanding and nurturing this connection can contribute significantly to preserving mobility, preventing injuries, and enhancing the quality of life in the later years.

The neuromotor connection refers to the intricate interplay between the nervous system and motor functions, encompassing a complex network of signals that regulate movement, coordination, and balance. In older adults, this connection undergoes natural changes, influenced by factors such as age-related neuronal alterations, decreased muscle mass, and changes in proprioception. The neuromotor systems can effect the human body in many different subsets of health.

The Impact of Aging on Neuromotor Function:

• Neuronal Changes: As individuals age, there is a gradual decline in the number of neurons and synapses, affecting the speed of nerve impulses. This can result in slower reaction times and diminished coordination.
• Muscle Atrophy: Sarcopenia, or age-related muscle loss, is a common phenomenon in older adults. Weakening muscles can lead to decreased strength, making everyday activities more challenging and increasing the risk of falls.
• Proprioceptive Changes: Proprioception, the body's ability to sense its position in space, tends to decline with age. This can impact balance and coordination, making older adults more susceptible to accidents.

Strategies to Enhance the Neuromotor Connection:

• Regular Exercise: Engaging in a well-rounded exercise routine that includes aerobic, strength, flexibility, and balance exercises can help maintain and improve neuromotor function. Activities like walking, resistance training, and yoga have shown benefits.
• Cognitive Training: Incorporating cognitive exercises into a daily routine can stimulate the brain and enhance the connection between the nervous system and motor functions. Activities such as puzzles, memory games, and learning new skills contribute to overall brain health.
• Proper Nutrition: A balanced diet rich in essential nutrients is crucial for maintaining muscle mass and supporting neurological health. Adequate protein intake is particularly important for muscle preservation.
• Regular Health Check-ups: Periodic check-ups with healthcare professionals can help identify and address potential issues early on. This includes assessing factors like vision and hearing and assessing side effects of medication that may impact neuromotor function.

The Role of Technology in Enhancing Neuromotor Function:

Innovations in technology, such as virtual reality and exergaming, offer exciting opportunities to enhance neuromotor connections in older adults. These technologies provide interactive and engaging platforms for physical and cognitive exercises, promoting both mental and physical well-being.

As the global population continues to age, understanding and addressing the nuances of the neuromotor connection in older adults becomes paramount. By adopting a holistic approach that combines physical activity, cognitive stimulation, and proper nutrition, we can unlock the secrets to healthy aging, enabling older individuals to maintain their independence, mobility, and overall quality of life. Embracing these strategies empowers individuals to age gracefully, with vitality and resilience.

As you approach your later years in life, exercise and movement can help combat some of the unpleasant effects of aging. There are many ways that you can exercise your body, but as you get older, how do you know what kind of exercise is the best and safest? The short answer is it depends. There is not just one kind of exercise that is the best. In general, incorporating aerobic exercise, strength training, flexibility, and balance work into your exercise routine will give you the most well-rounded benefits. Having the knowledge of the benefits of each type of exercise can help you determine what to prioritize based on your own individual needs.

Effects of Aging

As we age, we all know that our bodies experience wear and tear. A decrease in muscle mass, balance, and flexibility are inevitable with age, regardless of how active you are. Muscles and bones become weaker, joints become stiffer, and overall functionality declines. After the age of 30, you start to lose 3% - 5% of your muscle mass every decade. This rate increases once you reach the age of 60. Luckily, there are ways that you can reduce this rate of decline.

Exercise Recommendations

The Center for Disease Control and Prevention recommends that adults 65 and older should aim to get at least 150 minutes of moderate aerobic activity every week. When you break it down, that’s only 30 minutes each day if you exercise 5 days in a week. This can be as simple as walking the dog, gardening, or playing catch with your grandkids. Older adults should strength train, stretch, and work on balance at least twice a week. Yoga is a great way to incorporate flexibility, core strength, and balance into your weekly routine. There are several different types of yoga, and this practice can be done seated or standing, so no matter your experience or ability level, anyone can participate.

It’s easy to overcomplicate or feel overwhelmed with these recommendations. If you are currently inactive, start with exercising just one or two days a week, then gradually increase. If 30 minutes all at once feels like too much, you can split up your exercise into 10-minute bouts throughout the day. Find an activity that you enjoy doing and stick with it. As long as you stay consistent, you will notice an increase in stamina over time. Building up stamina and strength will help you improve the overall quality and quantity of your life.

It may be beneficial to seek help from a fitness professional if you are unsure of where to start. A personal trainer can help tailor an exercise routine to fit your specific needs and goals. They can also ensure proper technique to reduce risk of injury and maximize benefits.

Benefits of Regular Exercise

The benefits of exercising regularly are plentiful! Let’s break down the specific benefits for each category of exercise.

Aerobic Exercise

• Improves heart health, lung function, and circulatory system
• Prevents illness and diseases
• Increases stamina
• Lowers blood pressure and heart rate
• Regulates blood sugar
• Improves sleep
• Weight management
• Improves mood and reduces stress

Strength Training

• Strengthens muscles
• Increases muscle mass
• Increases metabolism
• Reduces risk of falls
• Prevents osteopenia and osteoporosis

Balance

• Prevents falls
• Improves posture, coordination, and stability
• Reduces risk of injuries
• Improves quality of life

Flexibility

• Increases range of motion and mobility
• Prevents injuries
• Improves circulation
• Reduces pain
• Promotes relaxation

Building an Exercise Routine

Each individual body is unique and there is no one size fits all exercise routine that everyone needs to follow. There are several factors that may come into play when deciding what to prioritize, including age, medical conditions, current activity level, and personal preference. For example, someone with osteoporosis may want to focus on strength training and balance to increase bone density and decrease fall risk. While someone who has arthritis might want to prioritize stretching to improve joint flexibility. An individual with hypertension should probably work on aerobic exercise first to decrease blood pressure and heart rate.

Following a holistic approach to exercise by incorporating pieces of aerobic exercise, strength training, flexibility, and balance into your exercise routine is your best bet for staying fit and functional as you age. Using the CDC’s exercise recommendations as a guide can be helpful, however, you have the freedom to prioritize what you think is best for your own individual needs.

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.