Corporate Fitness and Active Aging

Living in the country can have its share of pros and cons when it comes to getting in your recommended daily activity. Although you might not have access to a fitness center at your fingertips, here is a list of 10 ways for seniors to stay active in multiple wellness dimensions while living in a rural area: 

1. Can you dig it?  Try gardening!  Plant your seeds and reap the benefits with a bouquet of flowers, a variety of vegetables, and some new herbs to spice up your daily activity as well as your meals.
2. Enjoy some time with nature by going on a nature hike!  With the scenery ever changing, this can be a beautiful change up to your typical cardiovascular exercise routine.  So don’t delay, lace up your shoes and take a hike!   
3. Go for a swim at a local lake or community pool.  This activity uses the gentle resistance of water to strengthen your muscles.  It is easier on joints and the buoyancy of the water is effective for those with balance issues.  Don’t forget your water floaties!
4. Walk a pet.  Take your favorite companion around the block for some good company during your exercise.  Maybe you start with a short distance that increases over time as you and your pet improve your stride and endurance together.
5. Not feeling like going outside?  Then workout to a fitness DVD!  Pick out a yoga, gentle aerobics or senior boot camp DVD to do at your own pace in the comfort of your home.  What other workout DVDs do you recommend? 
6. Go to the mall!  Do laps around your local mall to get your steps in each day.  You don’t have to go into a store and make a purchase if you don’t want to, but this is a great option whether the weather is rain or shine!
7. Camping with the family.  Helping set up camp and carrying a pack can be a great way to burn calories while spending time with your loved ones.  Just avoid eating too many roasted marshmallows to gain back all of the hard earned calories that you just burned off!
8. Check off the “honey-do” list.  Kill two birds with one stone by doing chores around the house while making your spouse overwhelmingly appreciative of you!  Dust, vacuum, do the laundry or put way the dishes and work off calories all the while!
9. Do work around the yard.  Spend a nice, sunny afternoon outside by mowing, pruning and raking your yard.  Have a home improvement project that you’ve been putting off?  Then now is a great time to conquer it!  Your neighbors will be impressed by how immaculate your yard looks, and you will be reaping the benefits of your activity!
10. Play with your grandkids at a park or playground.  Tap into your inner child and participate in the games that suit your fancy!  These are memories that your grandchildren will cherish for the rest of their lives. 

What ways have you found to be fit in your area?  Keep in mind these safety recommendations to optimize your overall wellness.  Don’t live in a rural area?  Then check out this blog about Ways to Stay Fit in the City!

If you live in a city, then you have your share of challenges when it comes to keeping fit.  Although so many things can be available at your fingertips, how do you successfully stay active?  Here are 10 ways to be fit in multiple wellness dimensions for seniors living in an urban area: 

1. Stop to smell the flowers by walking around a park or botanical garden.  Research shows that green space and being outside can lower stress.  I’m not saying you have to hug a tree in appreciation…unless you want to.   
2. Enjoy a cultural experience at a museum while racking up your steps.  Many cities house museums for art, science, history and much more!  This is a great excuse to check out the latest exhibit while stepping your way towards health.    
3. Walk a pet.  Use a cute pooch as your excuse to get out and about on a regular basis.  Start slowly and increase your pace and/or distance over time!
4. If you have access to a body of water, then try sailing, canoeing, or kayaking.  This can be a fun option to mix into your routine by getting out on the water.  Don’t forget to take pictures from that different point of view to show all of your friends!
5. Take the stairs.  Stairs are everywhere throughout the city.  If this is a safe option for you, then challenge yourself with some stair routines.  Walk them, every-other step them, do sidesteps…be creative!  I usually do stairs while listening to Eye of the Tiger…and pretend I’m Rocky Balboa.
6. Explore your city’s architecture and history.  Whether it’s on foot or on a bike, explore the ins and outs of your city while getting exercise.  More and more cities are offering bike rental services so if you don’t own a bike, then try renting one! 
7. Participate in an organized race event.  Many cities host races of various lengths, causes and themes for you to participate in throughout the year.  Select a race with a meaningful cause to you and train accordingly.  This can also provide a target end-goal for your exercise regimen. 
8. Attend festivals or street markets.  This will give you an opportunity to walk around and even pick up a few fresh treats while being social with a few hundred of your closest friends!
9. Beat traffic by walking instead of driving.  Given the accessibility of many locations, try walking to and from appointments and events such as grocery stores, hair appointments, doctor’s appointments, dentists, and the theaters when appropriate.  This is a healthy option that is also good for the environment. 
10. Try a Gentle Yoga or Tai Chi class!  Both of these classes are beneficial to seniors since they are gentle on joints, promote range of motion and target on balance improvement.  Some classes will even meet outside on nice days!

What ways have you found to be fit in your city?  Keep in mind these safety recommendations to optimize your overall wellness.  Don’t live in a city?  Watch for my next blog about Ways to Stay Fit in the Country! 

Exercise is important as we age, check out our quick read for more information and share with your loved ones to keep them active, click below!

Whether you are traveling for business or for pleasure it typically means most meals are eaten out or on the go.  This can be challenging to make the most balanced choices and keeping your eating on the right track.  You want to try foods special to that region, you are busy and grabbing the first thing that sounds good, you don’t have access to a grocery store for more fresh foods can all be challenges while traveling.

The following 10 healthy snack ideas can help to keep you satisfied between meals and allow you to make balanced decisions at lunch or dinner.  These are snacks that you can bring from home that don’t require any refrigeration or utensils.  These can be easily thrown in a purse, bag or suitcase and readily available for you to grab at snack time.

Trail mix – Grab a handful of your favorite lightly salted or unsalted nuts, a handful of dried fruit, and a handful of high fiber cereal and toss in sandwich baggies for a high fiber and shelf stable snack.

Fresh fruit – Bananas, apples, pears, grapes, and citrus fruits are great options to grab from home for a sweet and tasty snack.  If you are concerned about the fruit bruising or spoiling during traveling, consider grabbing the squeezable fruit pouches.  Just be sure to pick the ones with only fruit and vegetables listed in the ingredients. 

Peanut butter sandwich – These aren’t just for kids!  2 slices of whole wheat bread can provide 8 grams of filling fiber and 2 Tbsp of peanut butter can provide 8 grams of protein.  This delicious and portable snack is perfect for traveling away from home. 

Hardboiled egg – This snack will provide you with all of the essential amino acids your body needs.  They can go a few hours without being refrigerated, so try to eat them as a morning snack if possible.  Or if you have access to a refrigerator, they will stay good in their shell for up to a week.

Jerky – This portable protein snack comes in many options such as beef, turkey, chicken, venison, and bison.  They are typically low in saturated fat and calories.  However, these can be loaded with sodium and not so good for you nitrates.  Look for lower sodium varieties and jerky with very short ingredient lists. 

Nutrition bar – These prepackaged bars can be confusing since there are so many options on the market.  Check out my blog with tips and suggestions, but as a rule of thumb grab a bar with less than 15 grams of protein, more than 3 grams of fiber, 15 grams or less of sugar, and mainly heart healthy fats. 

If you forget to grab snack when you leave home, here are some options that can be available for purchase.

McDonald’s fruit and yogurt parfait – This snack size treat has 150 calories and 4 grams of protein.  Save 30 calories and 40 mg of sodium when you skip the granola topping. 

Starbucks protein box (1/2 the box) – The full box is 380 calories which is more along the lines of a meal than a snack, but if you have someone to split with or a fridge for the leftovers, ½ the box is a great snack option.  Apples, grapes, a hardboiled egg, multigrain muesli bread, cheddar cheese, and peanut butter are all included.  

Wendy’s small chili – At only 170 calories and loaded with 15 grams of filling protein, the small chili is a great snack option.  Beware of the toppings though…the cheese will double the fat content and add 60 calories to the cup. 

Subway apple slices and cheese slice – For a perfect combination of fiber and protein, grab a bag of apple slices and 2 pieces of cheese for a snack around 100 calories total. 

The most important tip is everything in moderation!  Enjoy your travels, try something new, and get out there and explore the new city!

Download our whitepaper to receive tips for adding exercise to your worksite.

When a business makes the commitment to put in a corporate fitness center, they are making a statement (hopefully one of many) about how important their employees’ health is. It’s a substantial investment, and the project is not to be taken lightly. 

From an outside perspective, you might think there’s not much to designing this kind of space. Put up the walls, install the equipment, and you’re ready to go, right? I suppose you can charge ahead with that philosophy, but you may be leaving quite a bit to chance in terms of building a space that is safe, efficient, and effective for your employees. 

From conception to completion, we’ve had the privilege of being involved in dozens of fitness center design projects over the last several years. Below are three reasons why we think thoughtful design in corporate fitness is key to a successful fitness center program.

Selecting the best equipment influences the success of your space.

When deciding which exercise equipment you want for your space, be sure to do your homework. Every sales rep will offer to lay out your space with their equipment for free. And every rep will tell you that their equipment is the best. Carefully lay out the features that are most important to you (don’t forget about warranty), and make a pro/con list for the equipment you’re considering to determine what will work best in your space and for your employees.

Hiring the right staff will help maximize use of the fitness center.

Only about 20% of American adults are meeting the physical activity guidelines as offered by the Centers for Disease Control and Prevention. (And that’s probably a falsely high estimate because the data is gathered through self-report mechanisms.) So you can expect that less than 20% of your workforce would get enough exercise even if you didn’t put in an onsite fitness center. Simply offering a corporate fitness program isn’t enough to get employees in the inactive 80% camp to start moving. 

Corporate fitness is not an “if you build it, they will come” proposition. Having the right staff on board can make a big difference on utilization of spaces and programs through the fitness center. But you have to build the space from a user’s perspective in order to provide opportunities to maximize the programming that invites new participants. 

Your fitness management staff should be able to keep track of key metrics as well as provide a variety of programs (including group fitness classes) and services designed to draw in more users on a regular basis. 

Establishing the best possible layout will make a difference for users.

Thoughtful design will take into account the quantity and types of equipment needed in the space, as well as intended uses for the environment. For example, if you have an employee audience with an insatiable appetite for group fitness classes, don’t skimp on your studio space. Make it large enough to accommodate anticipated volume, and equip it with the right types of storage to house the group class toys. Carefully research what’s needed for the group fitness stereo, and pay close attention to work areas adjacent to the studio space to make sure that soundproofing is available where needed. 

Adequate locker room and shower space is a must, and easy access to drinking water is essential. Flooring surfaces need to be carefully considered along with where to place mirrors, how to orient equipment near and around windows, and what staff office/desk spaces will accommodate. 

And you should rely 100% on your architectural team to provide all of those elements for the space initially. But it’s not reasonable to expect that team to understand, from an operator’s perspective, how your fitness staff and employees will work and exercise in the space. Unless your architect had a previous career managing a corporate fitness center, my experience is that the architect might miss some key elements in the design that would ultimately inhibit the end-user experience.

If this brief outline of key design and program elements for your fitness center has you thinking you might be in over your head, check out our fitness center design sampling, or contact me to talk through the questions brought on from reading this post.

If you work in fitness, you know that for some members, the only way to engage them in regular exercise is through a group class setting.  Some people love the energy of a group effort, others like that they can blend in, and still other participants like group classes because of the ease of simply following real time instructions from a motivating teacher. 

For Sheila Dropscho, it’s the group atmosphere that keeps her coming back to NIFS-led classes at Broad Ripple Park in Indianapolis. She also walks and rides her bike for exercise, but when I talked to her about her experience with the classes she’s been attending for the last several years, the enthusiasm in her voice was palpable and she couldn’t say enough about the positive impact the Indy in Motion classes have had on her life. 

Indy in Motion is a partnership between the Marion County Health Department, Indy Parks, and NIFS.  The group fitness classes, held at a variety of Indy Parks, have been available for years and are offered at no cost to participants.  The formats and locations have evolved over time to meet the interests of the attendees at each site.  The program is a fantastic resource for people across the city to have access to free group fitness classes taught by some of the best instructors in the area.  To get a better idea about classes and formats available through Indy in Motion, click here.  Be sure to call the park to confirm that the information on the site is current.

Sheila learned about the Indy in Motion program through an article in the paper several years ago. When her youngest daughter went off to college, Sheila found herself with more time to commit to her personal health and she decided to give the program a try.  While Broad Ripple Park is her home base, she also takes Indy in Motion classes at Washington Park on the city’s east side. 

Sheila’s favorite class at Broad Ripple is Zumba^® on Tuesdays and Thursdays; she tries not to miss it.  Sheila loves being around the other participants and watching their progress, but it’s the instructor, Nicole, who provides exactly the motivation Sheila needs to keep coming back. Nicole’s healthy tips, her intensity with the music, and her genuine concern about the participants are all part of what help Sheila feel great about the exercise and keep her coming back. 

Sheila’s consistency at class hit a snag when she was diagnosed with breast cancer recently.  She progressed through a mastectomy as well as a course of chemotherapy.  And she’s proud to say she is cancer-free.  But she credits her hard work in the group fitness classes and her good health going into the diagnosis for the relative ease with which she handled the challenging cancer treatment so well. 

Sheila said, “People were stunned that I was able to work my four 10 hour days during my chemo.  I don’t know that I would have been able to do that without that foundation.”

After recently undergoing reconstructive surgery and dealing with a complication from that process, her doctor has advised her, for now, to simply walk for exercise.  Sheila has been compliant with the doctor’s orders, but she confided that she’s more than a little bit eager to get back to her Tuesday/Thursday rhythm with Zumba^®.

When Sheila’s ready, her class, and her instructor Nicole, will be there to help her get her groove on again.

Ready to bring group fitness classes to your Indianapolis audience?

Many people don’t know where to start when eating healthier.  Here are eight tips to help you eating smarter.  You don’t need to do them all, but by incorporating just a couple of changes each week, you will find yourself on a path to better health in no time!

1. Snack Smarter

Start by changing the ‘snack ratio’ in the house.  Slowly and gradually have more fruits, veggies and baked snack foods around, rather than the typical, higher calorie, highly processed junk foods.  For instance, have at least three types of fruits and veggies (apples, carrots, grapes) on hand at all times to replace some of the cookies, ice cream or candy bars.  Don’t forget the almonds, nonfat Greek style yogurt and hummus too!

2. Get a “Hand”le on Portions

Develop a healthy habit of selecting sensible sized food portions.  If your plate has a serving of rice that can’t fit into the cupped palm of your hand, then in most cases, the amount of food you’ve chosen is too much.  Same goes for nuts, pretzels and pretty much any snack food.  Keep your plate full of fruits and veggies and limit the large portion sizes of meats, refined grains (like white rice, pasta and bread) and high fat dairy foods.  Check out choosemyplate.gov for a better understanding of portion sizes.

3. Slash Your Soda Intake

Try slowly weaning yourself off calorie-containing soft drinks.  The sugar and calories add up and can cause unnecessary weight gain.  Good alternatives include unsweetened iced tea or water.  If you like the carbonation, try using carbonated water (club soda or seltzer) mixed with ¼ cup 100% fruit juice.

4. Go Easy on the Sauces

Choose low fat and low sodium versions of your favorite condiments.  Ask to have your sauces and dressings served on the side.  This will save many calories since you will be in control of how much is consumed.  Usually more sauce is poured on than what is needed.  Dip your fork into the sauce or dressing, and then dip your fork into the food.  This will give you the flavor with every bite, but without the extra calories and fat!

5. Eat Breakfast

Eating breakfast is not the only tip, you must try to make it a good choice because it may establish your hormonal appetite regulation system for the day.  A donut or muffin with coffee may sound good, but it won’t tame your cravings or temper your appetite as much a s a protein-rich breakfast from eggs, egg whites, oatmeal with peanut butter, yogurt (especially Greek yogurt), cottage cheese with fruit or nut butters with a whole grain bread.  If you are eating cold cereal, look for brands that provide at least six grams protein per serving and 10 grams or less of sugar per serving.  Use skim or 1% milk to add additional protein.

6. Try Meatless Mondays

Or any day of the week really, but the point is to try to eat vegetarian one day a week to lower your animal protein consumption and increase your plant protein intake (beans, lentils, soy, tofu).  This will help to lower your cholesterol, increase your fiber intake, and is better for our ecosystem. 

7. Keep Variety in Check

The more variety of foods, flavors and textures you have to choose from the more likely you are to eat (think buffets).  So try to make a grocery list and stick to it, planning your meals and snacks everyday so you eliminate unnecessary food choices that may derail your diet. 

8. Make One Change at a Time

One way researchers suggest to conserve your daily willpower is to focus on only one positive diet behavior at a time, until that behavior becomes an automatic response.  If you try to do too much at once, or take your diet to the extreme, chances are you cannot stick with the routine long enough to provide lifelong changes in your health. Take is slow and steady and stay focused on your goal at hand!

Try a couple of these tips and find what works for you.  Small steps to a healthier lifestyle are key. What have you found works when maintaining a healthier diet? 

This blog was updated on March 22, 2017.

Of course, exercise comes with inherent risks.  Fortunately, the scientifically proven benefits for regular activity far outweight potential risks for injury.  And yet, for older adults, the risk of injury may be more pronounced, as the body is more prone to falls and other injuries from working with machines. So how can staff working with older adults decrease the risk of injury for their clients?

[Related Content: 5 Senior Friendly Equipment Ideas that Won't Break Your Budget]

Working with the senior population has taught me a great deal about injury prevention and risk that is important in the clientele. For example, not every piece of equipment is safe for every individual, regardless of skill and ability and safety should be the first consideration when determining the needs of each client.  

Following are tips related to five common pieces of equipment we use with our older adult clients on a regular basis.  

The Treadmill 

One of the most commonly prescribed exercises for seniors is walking. It is an activity that can be done every day, and there is evidence to suggest it helps lower blood pressure, reduces stress, and helps maintain lean body mass. For the senior population, it is especially important to make sure each client is safe from falls and injury.  Teach clients to look forward at all times, keep the arms swinging normally as they would on a walk around the block, and slowly increase treadmill speed with comfort.  For more on treadmill safety, check out this checklist of safety tips for treadmills.

The Bike

An indoor bike and outdoor bike are similar in that they require proper adjusting prior to use. For a recumbent bike, remember to adjust the bike in a good position so that your client's feet are not reaching too far forward when pedaling. Make sure to adjust the back seat (if possible) to support good posture during the ride.  Sometimes it's a challenge to maintain good posture due to aching backs or medical procedures.  In that case, make the client as comfortable as possible, shorten the ride, or try another option for cardiovascular exercise.  

The NuStep

Adjusting the NuStep for clients involves similar steps as noted above for adjusting the bike.  Make sure that the client's feet are not reaching too far forward so that while pedaling there is a slight bend in the knee.  In addition to these adjustments, consider talking the client through how to set their time and pace to enjoy an individualized ride.  The NuStep is one of the safest pieces of equipment for seniors, and it can give a great workout for the upper body, lower body, or a combination of both.

The Selectorized Strength Machines

Adjusting the weight machines requires a good attention to detail, especially for the senior population. Some machines require adjusting seats, legs, arms, and back rests, and you will also need to adjust the weight stacks. For any senior starting out on exercise machines, it is best to have an exercise specialist adjust the settings for a customized workout.  Take care to teach the client how to manage the settings when possible so that you're fostering independence in the workout. However, for many older adults working with selectorized strength equipment is a brand new activity and you may need to work with a client over a few fitness center visits in order to help them feel increasingly comfortable with the workout.   

The Biodex Balance System

Adjusting this machine requires primarily knowing where to place your feet each time you step on it. As a critical aspect in senior fitness, balance training will help work on using both the brain and the body to prevent falls. With a correct adjustment on a balance machine such as the Biodex balance training system, clients will be ready to safely explore this aspect of your training to help prevent and reduce falls.

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If you're preparing to purchase new equipment for your community fitness center, be sure to download our whitepaper on the key questions to ask during the buying process.  Exercise equipment is expense; the whitepaper will help you be a more informed consumer.

You might know that some of the basic elements your senior fitness workout program should include are weight training, cardio activities, and as much flexibility as possible. One element that needs special attention among the senior population is balance training. Training for balance has been considered a fourth recommendation from many organizations, and there has been a much bigger emphasis on balance training in senior wellness programs in recent years.

With balance training now a part of a strong recommendation for your daily workout routine, where do you start? What is balance training? These questions are pretty common among seniors, and the perfect place to start is with training. 

Following are some tips for starting and maintaining your new balance program—that is, if you have not already been working on balance.

Start with Assistance

Even if you feel like you are pretty surefooted, start light and use something to assist with your balance activities. Anytime you work balance, you are using muscles in your body that may cause your balance to become shaky. Once you are more acclimated to the balance activities and you are comfortable with progressing, try slowly releasing the assisting device or object to get more challenge from your balance activities.

Be Consistent

Anytime you start an exercise program, consistency will be important. The same rule applies here. When working on your balance, maintaining a three-day-per-week or five-day-per-week schedule will add up in no time. Consistency will train your mind, body, and muscles to improve your balance over time.

Modify and Vary Your Program

Again, when working on balance, be cautious with your modifications. Start with light modifications and progress with different activities. For a good list of modifications and additional balance exercises you can add to your balance program, click here.

Learn to Scale When Needed

Scaling a workout is something that many do, and when working with seniors, scaling is important. When you scale your workout, you are essentially changing something to make it more individualized. In other words, if standing on one foot is too easy for you when holding on to a sturdy chair, you should scale, if appropriate, by trying a single-leg stand without holding on to the chair.

Select Your Exercises

Starting your program should be slow. Start with about one or two balance exercises and progress as you feel necessary. Starting slow will progress you into a good program, but it will also help you take it slow (just like in other aspects of your training). When you start your balance program, hold your balance activities for about 20 to 30 seconds in each position and aim to complete about two or three sets. For a good amount of exercises and demos, consider the information here to help get you started on new balance training exercises.

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If you have any additional tips that worked well when you started a balance program, please leave some helpful hints in the comments below. If you found some things to work and others to not, we would like to hear your experiences.

Interested in how we provide balance training for seniors?  Check out our whitepaper, Advanced Balance Training Programs for CCRC Fitness Center by clicking below.

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During my days as a track athlete, I came to know shins splints a little too well.  The constant running and pounding will undoubtedly bring about some discomfort in your lower legs.   But I am here to tell you don’t panic!  There are ways to fight back against the pain you are feeling and get back to running that doesn’t require you to completely take time off.  Follow these tips to understand how to sooth your shins and get back on track!

• Progress Gradually - This may sound like a no-brainer, but many people tend to dive in to running and do a little more than their bodies can handle.  Build strength and endurance first and slowly increase mileage.

• The Shoe Matters - Make sure your shoes fit and that they have proper cushioning.  Yes, those minimalist shoes you wear may be the cause of your shin splints.  Shoes with improper support will cause over pronating and rolling of your foot.  Visit a local running store to get some expert advice on shoes and get the right fit.

• Cross Training - This is especially important if you are already experiencing shin splints.  By cycling, swimming, or rowing you can maintain your fitness level and log miles while taking it easy on the shins.  If you currently run 5 day per week, try a 3/2 training ratio.  Run 3 times per week and cross train 2 times per week.  You will notice relief quickly!

• Mid-Foot Striking - Resist the urge to run up on your toes or to heel strike!  Flat, mid-foot striking will encourage correct biomechanics, help you run with a proper gait and prevent injury.

• Don’t Over Stride - The usual culprits here are people who tend to strike heel first.  Think to slow down your cadence and run with proper mid-foot striking form.  This will help you perform with proper body mechanics.

• Use Ice - Ice those shins!  The ice will bring recovery to the area and help reduce swelling and discomfort.  You can ice for up to 10-15 minutes every hour.

• Stretch and Foam Roll - Stretch out those calf muscles and get to work foam rolling them as well.  Tight muscles are going to contribute to the pain you are feeling in the shin.  Work on both loosening the calves and strengthening them.

• Switch Running Surfaces - While recovering from shin splints, look for softer ground to train on.  Find a field and do running workouts in the grass to give your legs a break from the pounding taking place on the road and tracks.

• Consider Orthotics - Consider visiting your doctor to get some recommendations on orthotics for your shoes.  These can sometimes be a life saver and can be customized to your feet providing that added support you may be missing!

Remember that the key to getting past shin splints is patience!  Take your time, listen to your body, take steps to heal, and get back out there better than before!