When you were a kid, going out to play was something you likely did every day. No matter if it was riding a bike, skipping rocks at the pond, or running around the neighborhood with friends, it was just fun! Moving came naturally and easy and was not considered “exercise” to the adolescent mind even though it was most certainly keeping your body healthy. The reason I bring this up is because I want you to think about those times. They were a lot of fun, weren’t they? Sometimes in our fitness center, we will hear a member say that exercise isn’t very fun. We get it! Exercise isn’t everyone’s cup of tea, but as a fitness professional, my goal is to find a way to make it fun for you. Another thing we will often here is “I’m not as young as I was!” or “I can’t do that type of movement anymore.” It is true, with the play you did as a child, there was probably a lot of falling, bumps, and bruises and that can make a person apprehensive to get started in “play” again. But that is why we are here, to explore with you and find a form of fitness that you enjoy. Yes, the several number of changes that tend to happen to the body as it goes through the stages of life can make some things more difficult, but we want to help keep it from being the reason you decide to play less.

A regular physical activity regimen allows older adults to maintain independence as they age and navigate their way through life. The recommended goal for older adults is at least 150 minutes a week (that’s only 30 minutes of movement each day!) of moderate intensity aerobic exercise with two of those days being some type of muscle strengthening activity to improve muscle and bone health. All exercise is beneficial, but when we start aging, the most beneficial type of program would be one consisting of balance, flexibility, strength, and endurance. An equal mixture of all four and over time can provide drastic improvement in your everyday life activities as well as the overall health of your body.

Think back to younger years when stretching before and after physical activity wasn’t a thing, what were some of your favorite activities? Did you play cops and robbers with your friends, jump and splash in the pool with siblings, or play sports with friends? What are similar alternatives?

Did you really love running cross country track because it allowed you to get outside and see nature, that could now be substituted for going on weekly peaceful hikes with your family or friends. Explore local nature reserves and trails!

Did you like heading to the community pool or pond for a day with friends? Join your nearby fitness center and check out aqua classes or invite a friend to water walk!

Did you enjoy tennis? Consider taking up pickleball! A very similar game to tennis with less court to travel requiring less intense hits to get the ball across the net.

Did you belong to a bowling league? Believe it or not, virtual (Wii) bowling can be just as fun and competitive while also challenging your balance and stability!

Of course, we also suggest starting with your fitness professional! Talk to them about what you enjoy and what you don’t about exercise. We can help find ways to make it fun while increasing stamina and strength to enjoy “playing” more! Don’t forget that physical activity over time can improve quality of life and can increase longevity while decreasing other conditions that may come up. If it has been a while since you have exercised, that is okay! If you can make exercising social and fun, it can become something you love doing which helps to stay motivated instead of feeling like a chore.

In corporate fitness we find that members love a good team challenge. Whether that's creating teams of 4-5 people to work toward a goal or all coming together to reach a finish line. Our popular 500 Challenge is back, and employees are revving up those tennis shoes to clock miles this next month! We know the benefits of moving more each day with be achieved, but the fun in building community is just as beneficial. Join us and rev up your body and get moving this month!! Go big and strive to hit 100 miles in one month. Feeling intimidated by the big number? Look no further, here are a few tips and tricks to accomplish the feat!

Ask yourself… What’s my baseline?
100 Miles in 31 days averages to be about 3.2 miles per day or 22.6 miles per week. This may seem like a lot, but you may already be hitting close to that number! Take some time to track your normal daily average. How close are you to the 3.2 miles? Find fun and low effort ways to incorporate more steps into your daily routine! This could be taking the stairs, getting up and taking a short walk every hour, or taking a morning and/or evening stroll daily.

Break It Up & Schedule Steps
Be realistic about your daily schedule. What days are you more likely to get more steps? When do you have time to add a couple extra miles? Use a calendar and set a daily/weekly goal based on your schedule. Add time in to get your miles completed so you don’t find yourself falling short.

Teamwork Makes the Dream Work
Set up a time with your team, colleagues, friends, or family to accomplish some miles. When you bring others along, it can help make the activity more enjoyable and you may find yourself accomplishing more miles than you would by yourself!

Incorporate Challenges In Your Challenge
Find fun and competitive ways to meet your daily and weekly goals! This could mean striving to achieve badges on your apple watch or inviting family and friends to a step challenge. Be creative and participate in challenges outside of the 500 that will get you moving and help motivate you to exceed your 100 miles in a month!

The National Institute for Fitness and Sport (NIFS) is thrilled to have the support of the Brio Pledge as part of Pump it for Parkinson’s on World Parkinson’s Day! This nationwide event is promoting the benefits for exercise for those living with Parkinson’s Disease and 140+ senior living providers across the US are participating. Brio Living Services has committed a pledge of 60,000 steps on the NuStep Cross Trainers which their communities will track on Tuesday, April 11.

Participating Brio locations will be Chelsea Retirement Community in Chelsea, Michigan, The Cedars of Dexter in Dexter, Michigan, and Porter Hills Village and Cook Valley Estates both in Grand Rapids, Michigan. Communities will enjoy learning more about the second most common, age-related neurodegenerative condition at the Parkinson’s Education Station and employees and residents will be able to contribute steps on the NuStep Cross Trainer to go towards the Brio Pledge. NIFS is grateful for the support and collaboration of all four communities working together towards our larger goal of one million steps. This is a strong example of how not only residents can unite within a community to raise awareness but how a network of communities can unite for an even bigger impact! The Brio Pledge is a testament to the strong leadership in Brio communities and their commitment to creating healthy programming and vibrant living options for their residents.

Nicole Maag is Chief of Residential Services with Brio supported the Pledge! Brio Living Services is delighted to join the National Institute for Fitness and Sport (NIFS) and NuStep to celebrate Pump it for Parkinson’s on April 11. NIFS is a valued partner of Brio, providing wellness instruction for our residents at Chelsea Retirement Community, Cook Valley Estates, The Cedars of Dexter, and Porter Hills Village. Our residents and team members are honored to join in NIFS’ challenge of one million steps for the one million people in the U.S. who are living with Parkinson’s Disease. We hope to promote awareness for the important benefits of exercise for all of us as we age.

NIFS Fitness Manager Tyler Forbes is pumped for the event at his communities! On behalf of the fitness department here at Porter Hills Village and Cook Valley Estates we are beyond thrilled to team up and participate in the upcoming Pump it for Parkinson's event. We see the value in overall awareness of this disease and how support for those dealing with it can make such a huge impact. We are ready to ROCK!

NIFS Fitness Manager Tylene Costello has big plans for a successful event! Chelsea Retirement Community is very excited to participate because it has brought our AL, IL, memory care, and rehabilitation areas together to collaborate on this program.  We have the same goal which is to bring awareness of the benefits of exercise for those suffering from Parkinson’s.  This will be a fun way for our residents and team members to exercise in this social assembly.

NIFS Assistant Director Lindsay Knox was honored to help The Cedars of Dexter plan! The beauty of Pump it for Parkinson’s is how creative we can be to make it fun for the residents and fit the needs of the community. I can’t wait to see what the residents at The Cedars of Dexter accomplish!

NIFS wishes Brio communities the best of luck for a successful and fun event with your residents and employees and we thank you for participating!

If you are an operator or network of communities looking for a collaborative event, competition, or challenge to unite your communities and spark engagement, contact the senior wellness pros at NIFS Fitness Management.

Why 10,000 steps a day?

10,000 steps per day has become a well-known exercise recommendation to achieve better health, but how important is it to aim for that many steps per day? Some people feel that in everyday life, 10k steps isn’t very attainable and while that may feel true, that is exactly why the bar is set so high. Older adults, along with most other age groups live a mostly sedentary lifestyle and walking is one of the simplest exercises that can be recommended for someone looking to get more movement in their day. So why 10,000 steps instead of 1,000 or 5,000? Basically, studies are showing us that the more movement we have, the more our risk for several health issues decreases. For example, this journal was published linking 10,000 steps per day to less cardiovascular disease (heart disease, stroke and heart failure), 13 types of cancer, and dementia. For a healthy, older adult, 7,000-10,000 steps are ideal. However, keep in mind that if you currently live with a disability or chronic illness, your step recommendation may be different. Talk to your doctor before starting an exercise plan and setting a step goal to make sure that is the right plan for you!  

Building up to 10,000 steps

 The great news is that some steps are better than no steps, but we should all certainly be aiming for more since the average American only gets about 3,000 steps per day! Maybe you are reading this blog because you have been given the goal of 10,000 steps per day, but you aren’t sure how to achieve it. So, let’s talk about it! First, it is probably a good idea to invest in a pedometer. These can be purchased online or in stores or can use your smartphone app (most have a built-in step counter!). Better yet, if you have access to fitness professionals, tap into their knowledge and set a plan.

Here is an example of how NIFS Fitness staff might encourage a member to build steps:

• First, find your baseline. Spend a few days tracking your steps to see what your average per day step count is. Do not try to get more steps on these days because that will skew your actual average.
• Second, focus on adding 250-500 steps each day or every other day so you can feel how your body responds.
• If 250 additional steps each day leaves you feeling sore and fatigued, do not add more steps for 2-3 days, but maintain that additional 250 instead.
• Once your soreness has subsided, add another 250 steps to your daily count.

 Creative ways to add steps:

• Are you a member of a fitness center? Take an extra lap around the track or add a 1–2-minute cool down to your treadmill work out.
• Carve out time daily to get outdoors to walk around the block or walk the park path. Invite a friend along.
• Consider setting an alarm to remind you to get up and get moving!
• Going shopping? Park your car a couple of spots further away to add steps (unless it is icy or raining- then you need to park closer!)
• Stuck at home? You can do seated steps! At every TV commercial, sit up straight in your chair and start marching those arms and legs!

Senior living communities with robust fitness centers offer residents a variety of fun and unique ways to stay active along with traditional fitness, like biking, swimming, and strength training so that walking doesn’t have to be the only option to stay active. It is good to become aware of the number of steps you take because it benefits your health and the simple act of being conscious toward your step count is a great start. Having a goal to achieve a certain number of steps each day can have lasting improvements in many aspects of your life and if you find exercises that are fun for you, you will notice that achieving your step goals will be easier. Additionally, the effects of goal setting and attaining those goals you established can improve self-confidence and motivation toward exercise. You can even challenge your friends, family, or peers to see who can reach the highest steps each day. Keeping exercise interesting, fun, and attainable is important to staying engaged and committed to improving your health.

What are some ways you have managed to be less sedentary and get in your steps most days of the week?

The NIFS staff often find that employees will take time away from their desk to exercise, enjoy conversation that isn't work related, or simply decompress. Our staff are great at putting the FUN into Fitness which often results in laughter during classes, conversations and that sense of community in our client's onsite fitness centers.

When it comes to health and medicine, most people think about doctors, pills, or exercise. But more evidence is suggesting that laughter can also be a part of one’s treatment and can actually improve one’s health both in the short and long-term.

According to the Mayo Clinic, when laughing there are not only emotional and mental benefits but also physical ones as well. When you laugh, your heart, lungs, and muscles get stimulated more, and in turn, more oxygen is delivered throughout your body. Laughing increases the secretion of endorphins that are released by your brain which makes you feel happy. It also aids in muscle relaxation.

There are also long-term benefits to laughter, too: Positive thoughts can release chemical messengers called neuropeptides that help fight stress and improve overall immunity. Laughter may ease pain by causing the body to produce its own natural painkillers and can also make it easier to cope with difficult situations. As a result, it can help lessen your stress, depression and anxiety and may make you feel happier. Socially, it also helps you connect with other people since people like to be around those who have a positive outlook. Making more connections with people can also improve your self-esteem.

Laughter and humor can also have the following effects on specific illnesses:

• Lowered risk of heart diseases
• Decreased risk of type 2 diabetes
• Increased pain tolerance
• Improved mood and self-esteem
• Reduced hyperinflation of the lungs in people with severe chronic obstructive pulmonary disease (COPD)
• Humor therapy (watching a 20-minute humorous movie) can lead to improved cognitive function, including learning ability, delayed recall, and visual recognition in a study that included 30 older adults.
• Comedy improv training can lead to subjective improvements in symptoms for people with Parkinsons disease.

With all of these benefits in mind, it’s a good reminder for us to have a good laugh every once in a while, and to have as positive an outlook as we can.

Training elements from boxing have become very popular in the active aging segment of the population so it stands to reason that it would be a great training element to include in a senior living fitness program. The benefits when done correctly are immense and include improved balance, cardiovascular fitness, strength, agility as well as hand-eye coordination which translate very well to the functional demands of advancing age. Training methods should concentrate on balance, safety, (lots of water breaks and watch for overexertion,) and most of all….fun! Incorporating boxing into existing group fitness classes or implementing a low impact cardio kickboxing class is a great way to jazz up your group fitness calendar for residents and it is particularly beneficial for residents with Parkinson’s Disease.

Boxing teaches a can-do spirit and instills a level of resiliency that can help those facing difficult tasks, including coming back from injury or sickness. Even though the sport of boxing is an individual one, the camaraderie and community associated with the training is ideal for building social ties and the sense of accomplishing something difficult as a group. The saying that “it’s not how many times you get knocked down but how often you get up!” is universally understood and applicable to almost everyone. Not sure how to get started? Check out the suggested progression below!

• Shadowboxing in the mirror is the best way to begin a workout as it encompasses all the techniques involved in boxing training and gives one instant feedback on how they are progressing. Teaching certain combinations like jab, cross, hook and so forth will also engage the memory and will be entertaining to the class or individual as they try to follow along. Shadowboxing is also great to do first as it is a nice low-impact workout. 30 seconds on with a 30 second break then repeat.
• Next, work on a strength element like static squats and wall push-ups to allow for a recovery of the cardiovascular system. 30 seconds for the static squat/ 30 second break and 30 seconds of wall push-ups followed by a 30 second break.
• Hand/Eye coordination is next and can be done on a speedbag, double-end bag or even playing catch with a pickleball. 30 seconds on, 30 second break.
• After that, working with a heavy bag will develop strength and balance. Hand wraps and appropriate gloves should always be used with this type of work. Those looking for a softer impact can barely ‘tap’ the bag and focus more on the cardio/balance aspects. 30 seconds on, 30 seconds break.
• Mitt work is probably the most fun part of the class or training session and a chance for the boxers to show their stuff. Form a circle or line and have the boxers step in and out for 3 to 5 punch combinations. Make sure everyone has gloves on for this exercise or they can shadowbox in your direction, and you can pretend to be an opponent while keeping safe distance.

Variations of this circuit can be repeated and or modified to allow for different abilities. Finish with 5 minutes of stretching and plenty of water. Have fun and go get ‘em champ!

Considering whether there is opportunity to kick your group fitness calendar up a notch to reach more residents? Read more here…

We have talked about the versatility of the NuStep recumbent trainer in senior living both for convenience in the fitness center layout and overall function for the population we serve in this environment. We have also provided great insight in programming a workout on the NuStep recumbent trainer and how you can creatively boost strength, endurance and aerobic function for users. That's why NuStep equipment has been a top choice for senior living communities for over 25 years. And that's why NIFS fitness pros look to NuStep.

Hear from the fitness pros at NIFS on why they love NuStep for their residents.

“We love working with the NuStep because it is an excellent option for all abilities and skill levels. The fact that it is a match for everyone, provides a safe and effective method of exercise makes it a go-to for building strength and endurance in the active aging population” – Josh, Phoenix, AZ

“No matter whether you have difficulties with your hips or joints, or have almost any other mobility difficulties, the NuStep can accommodate you. The adjustable resistance level gives all fitness levels a great workout. The hand grips and seat are adjustable to fit an incredible range of individuals in different height and weight ranges. NuStep will help to keep your muscles strong and improve blood circulation throughout your body.” – Kayla, Towson, MD

 “The NuStep is a great piece of exercise equipment when it comes to people with limited range of motion and lack of mobility. The upright posture accompanied with arm and leg movements at the right intensity can prove to be an effective cardiovascular exercise for anyone.” – Davion, Stone Mountain, GA

““I love the NuStep due to how beginner friendly it is for our residents of all ages and backgrounds. The NuStep considers all individuals with varying capabilities when being utilized.” – Michael, Terre Haute, IN

“NuStep is great because it’s easy to use and beginner friendly. Residents love using the NuStep to get their movement in, especially if the treadmill or bike is too difficult.” – Stephanie, Baltimore, MD

“I love the NuStep, because it is very user friendly! The residents are not intimidated by it, like they are with some other equipment. It’s super easy for them to adjust on their own, and they don’t have to press a lot of buttons to get it started.” – Michelle, Baltimore, MD

“Our residents love the NuStep.  It is the most popular piece of equipment in our Fitness Center.  As a fitness professional, I love the features that it offers.  The ability for people to exercise both the upper and lower body.  The ease of getting in and out, the adjustable swivel seat, the familiarity of the equipment as many people transition from rehab to general fitness.  The NuStep gives wonderful back support and is simply a terrific piece of cardiovascular equipment.  You can pump up the resistance and have a challenging workout too!” – Jane, Palm City, FL

“I love the NuStep because it is easily accessible, which is an important factor in a senior living setting. A wide variety of residents can operate the machine safely and get an effective workout as well.” – Adrian, Indianapolis, IN

It’s a no-brainer on why we chose NuStep for Pump it for Parkinson’s as we considered exercise options that would accommodate ranging abilities. This free event will provide education on the benefits of exercise for those living with Parkinson’s during Parkinson’s Awareness Month and communities can engage both their residents and employees together. Whether your participant is a newbie to exercise or very fit, the versality of the NuStep is sure to give them a great workout! We invite your senior living community to join us in this free program to help us achieve our goal of completing a million steps to honor the one million Americans living with Parkinson’s! One location will be the lucky winner of a free NuStep T6 Cross Trainer!

The prevalence of Parkinson’s Disease is on the rise. Previous numbers indicated that 60,000 Americans are diagnosed each year and new research from the Parkinson’s Foundation indicates a steep 50% increase with 90,000 Americans now diagnosed annually. For senior living providers if you aren’t seeing Parkinson’s amongst your resident population yet, it is on the horizon as diagnosis is directly associated with increased age. This may result in less than a dozen or so residents living with Parkinson’s in your community at a time, but if you consider how Parkinson’s may also be impacting spouses of those diagnosed, the impact is deep. In addition, there is a good chance you have employees and residents with loved ones impacted as Parkinson’s remains the second most common age-related neurological disorder behind Alzheimer’s Disease.

Much like Alzheimer’s, there is no cure, and the treatment path is to control symptoms. One of the best treatments to not only manage symptoms but also delay the onset is through exercise. In NIFS work supporting dozens of senior living communities across the US, I shared previously how we were receiving requests from our clients for quality exercise resources to support residents with Parkinson’s and NIFS development of our signature program Bold Moves.

As April is Parkinson’s Disease Awareness Month, many communities are looking for resources to provide Parkinson’s education to their residents and staff as well as options for quality fitness programs to cater to the unique training needs of residents with Parkinson’s. This is why we are pumped to host Pump it for Parkinson’s!

This event on Tuesday, April 11 will unite the senior living industry for a common cause. The National Institute for Fitness and Sport (NIFS) and our partners at NuStep, ICAA and Wellzesta are inviting communities to join us for this education-based fitness event. Pump it for Parkinson’s is a day-long NuStep-a-thon where we accumulate steps from senior living providers across the US with a goal of achieving 1 million steps to honor the 1 million Americans living with Parkinson’s. NIFS will be providing communities with a packet in the mail of promotional items as well as a digital resource library that can help them customize an event unique to the interests of their residents. With informative resources for your Parkinson’s Education Station, employees, residents and families can learn more about Parkinson’s, grab exercise resources and healthy recipes while also contributing steps on the NuStep!

Registration is free and a great way for a community to introduce wellness resources for Parkinson’s or celebrate the hard work of residents who are already fighting back against the disease! Take advantage of this opportunity to demonstrate your community’s commitment to being an industry leader in helping residents live well!

Every step counts and we would love for your community to join us and contribute to our goal of one million steps. Participating locations will have a chance to win a NuStep T6 Cross Trainer and will also receive a digital toolkit of Parkinson’s fitness resources including exercise videos, handouts and tips from NIFS registered dietitian. 

We work on a lot of build/design projects in retirement communities where the project is either new construction for a new community, or the plan is part of a repositioning that includes enhanced wellness spaces and services.  If you follow industry trends, you see it all the time in press releases, RSS feeds and other media avenues:  ground breakings for projects that include a state-of-the-art wellness wing, indoor/outdoor pool complex, etc.  Communities are  serious about folding resident wellness into their broader business strategy to remain viable in the market. Over my years at NIFS, I’ve had the pleasure of working on dozens of fitness center builds.  As you can imagine, I’ve learned quite a bit along the way. Below are our top five recommendations (in random order) on pitfalls to avoid during your design journey.

#5 – Don’t let your design team talk you out of consulting with an expert who is used to programming fitness spaces. 

NIFS Expertise Makes Our Approach Unique

We have designed dozens of client fitness centers to maximize function and flow in the space with diverse equipment options that meet the needs of active older adults. Check out our case study on how we took the guesswork and the legwork out of a large scale project for a client in Brentwood, Tennessee.

Find out more about NIFS consulting services by clicking below. We can help you bring the best programming, fitness center design and staffing to your community.