Corporate Fitness and Active Aging

It’s about that time of year where the weather is getting warmer and the flowers are blooming. May is a wonderful introduction into the summer months and is also a time we celebrate women. Mother’s Day is not the only day to celebrate women, but there is a whole week dedicated to women’s health. For this year, National Women’s Health Week for the US is May 11 – 17. Women can celebrate the generations of women before them that have pioneered the way and take charge of their health to make it a priority. This week focuses on preventive measures to take to improve their health and avoid disease.

Within this week, there is a day designated that women encouraged to visit their health care provider while getting recommended check-ups, vaccinations, and screenings. The National Women’s Health Check-up Day is May 12, 2014. Maintaining annual screenings and check-ups is one important way women can take control of their health and create a healthy lifestyle. Other healthy habits include getting regular physical activity, adapting a healthy nutrition routine, avoiding smoking, and following other general safety rules.

Sometimes it can seem like a lot to take in regarding our health. It’s do this, don’t do that. Follow this guideline, avoid this. Even though our health can be challenging, it’s important to know what we can control and what we can’t. One part of taking charge of your health involves understanding your risk factors. Some risk factors are beyond your control which includes family history of disease, your sex, age, or having an existing health problem. Ones you can control are diet, fitness, use of tobacco and drugs, alcohol intake, and even wearing your seatbelt to name a few. In the US, there are about 35% of early deaths that could be avoided by quitting smoking, having healthy diet and increasing physical activity. Make yourself more aware of how you can prevent early death.

To celebrate women’s health week, make time for yourself to schedule your appointments to take care of you.  I encourage you to take time this week to try the following activities:

• Schedule your annual appointments: physical/dental/eye exam
• Sign up for a 5K walk/run
• Try a new healthy recipe
• Attend a group fitness class, try something new like Zumba© or yoga
• Get outside and do some yard work
• Read a book or do a puzzle for brain health

It’s MAY, birds are chirping the sun is out and oh yea watch for blinky lights and reflective leg bands, bike season has started! While some dread sharing the road with the two wheeled, foot powering transportation others love this chance to take advantage of the trails and bike lanes in your city. Well the truth is you SHOULD! Step outside of your normal comfort zone and bike to the store or run other errands while getting some exercise in!

Getting back on your bike can be a great way to involve the family, get involved with a new community and a little extra physical activity into your day! Great benefits of biking or commuting by bike include:

• low impact exercise
• creates a low environmental impact
• it’s the most energy efficient type of transportation
• reduces stress and travel stressors
• saves money and so much more

Conduct an ABC Quick Check before each ride:

• Air: Check the air in your tires. They should be inflated to the maximum rated PSI, you can find this number on the side of your tires. They should be inflated to the firmness of a basketball if you don’t have a pressure gauge.
• Brakes: Brakes should be in working order if they stop the back when pushed forward or backwards. Brakes should be in working order if they stop wheels when pulled.
• Chain: Chain should move freely, lightly oiled and rust-free. 

May 12-16 is Bike to work week this supports all levels of bikers to take advantage of active transportation. Here is a great website to get tips and tricks on biking to work or everyday biking. Check into other employee benefits at your work such as a bike commuter reimbursement.

How is your company promoting worksite wellness for employees?  Our staff offer great programs to encourage employees to get healthy.  Opt in to our Best Practice Series to receive 11 of our Best Practices implemented by our staff.

Many communities have regularly scheduled recreational activities on the monthly calendar such as croquet, bocce ball, or Wii that seem like fairly logical programs to spin into Olympics-themed events in senior living communities.  Still, it’s not enough to simply group these regularly occurring events together and call them your Community Olympics.  How do you set up the initiative so that it has broad appeal and allows those residents who participate in the events regularly to feel inspired and challenged alongside their novice neighbors?  This two-part blog will provide creative tips to kick your Olympics up a notch with your resident favorites as well as provide fresh new ideas for events.

Part I: Kick it up a notch

Many active aging residents, who participate in weekly recreational offerings such as shuffleboard, putting contests, are quite good. Wait, I take that back –they are really excellent! After all they are playing on a regular basis (perhaps their entire lives) and enjoying the friendly competition amongst their neighbors. As the media starts to promote the next Summer or Winter Olympics and you begin brainstorming ideas for another competition, consider how to create something that will be a truly memorable experience for your residents when they are already playing and honing their skills on a regular basis.

Get more of the community involved:

While some residents aren’t interested competing, that element of competition can breathe life into your Olympics and get more residents involved by tapping into volunteers as well as creating spectator opportunities. Create opportunities for your non-competitive residents to engage as volunteers to be scorekeepers, line judges, and coordinators for the individual events. Furthermore as you designate various venues for your events, make sure you include space for spectators and consider offering light refreshments. Market the opportunity for residentsin your senior living community to come and watch and cheer on their neighbors participating in the events. You could even host a workshop where residents can make banners or signs to bring with them and cheer on the Olympians. This can inspire not only your competing Olympian to feel the support of their neighbors, but it might also inspire a resident who is watching the event to give it a try themselves the next time around.

Make it a formal affair:

I’m not talking black ties and ball gowns, but do consider hosting a more formal approach to an Olympics by including an opening and closing ceremony as well as medals ceremonies for the different events you offer. Promote these ceremonies to the entire community and not just the Olympians. If residents are already use to regular tournaments for the recreational programs at the community, these ceremonies can help set your Olympics apart from the offering they partake in from month to month.  If you are hosting a variety of different events in your Olympics, have a parade at your Opening Ceremonies to present your Olympians in each event. If you are able to tap into resident volunteers and spectators, recognize their contributions with spirit awards at your Closing Ceremonies. 

Residents Unite!

Your residents are already competing amongst themselves on a regular basis. Why not unite your residents into a team and invite neighboring retirement communities to be your opposition for the Olympics. Plan the friendly competition well in advance so all participating communities have a chance to practice and hone their skills at the events that will be offered. While corn hole, for example, may be a big hit with your residents, it may be a new activity to residents at another community and they’ll need some time to reach Olympian status. This can motivate your residents to come together as a team and provide a fresh spin on an activity they already know and love.

Up next in part II of this blog, I’ll outline the variety of events you can consider for your Olympic Games.

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Are you looking to give back to the community or help others? Did you know that you could do this while exercising too? If you have a SmartPhone or access to the Internet, there are several free apps you can download or sign-up through. Each application has a different organization or fund that you have the option of helping! I researched and found the top rated opportunity, along with a few others I have heard great things about.

Charity Miles is a free app for the iPhone and Android. The smartphone application allows for you to earn corporate sponsorships for charity while walking, running, or biking. If you choose to walk or run, you will earn 25 cents per mile and 10 cents per mile while biking. There are 28 different charities to choose from and you can earn up to their initial $1,000,000 sponsorship pool. Download the app, turn it on, choose a charity, your exercise, and press start. So easy!

WhoIRun4 is a non-profit organization that pairs a runner with one special needs child or adult. The purpose of this organization is to provide the runner with motivation while sharing who they are running 4 and bringing awareness to diseases and disabilities of all types. By visiting WhoIRun4 a runner can just sign up and find someone to be matched with. There are guidelines to this program, which can also be found on this website. Dedicate your workouts in a variety of ways such as making signs, t-shirts, or uploading pictures and tagging the individual or child’s parent on the organization’s Facebook group! Get creative and give your workout a whole new motivation!

The two organizations described above are my two favorites. Other popular opportunities include Erndit, Plus3Network, Upwave, and Charity Bets. Through these apps, you can log your activities and earn rewards to help your chosen charity. By visiting their links, you can learn more about the programs how you can sign-up to help.  

These opportunities are a great way to get inspired. Why not get healthy with friends or family?! You have the ability to set goals, work towards them, create a positive camaraderie, and have fun while doing it! The adrenaline rush one can get by exercising to help a charity is all the more motivation to work harder! If you are having trouble finding an activity to log, stop by the fitness center and pick up a group fitness schedule or ask about the fitness center incentive programs. They are a great way to meet new people and spread the word about one of these charitable opportunities! 

Comment and share your favorite apps for fitness.  Have you utilized one of these apps to raise money for a charity?

Raise your hand if you love hearing stories about how your staff make a resident’s day, particularly when it occurs organically, if you will, by the employee simply being who she is.  I know…me too.  That’s why I couldn’t resist sharing these two stories in our blog and how we engage residents in senior living fitness programs. 

Our organizational structure is such that we hire exceptionally capable, qualified, and passionate staff who we train well.  When they’re ready, we set them off at their client location to do their work.  Certainly, we provide a host of supports, ongoing training, and other touch points, but it’s tough for me to keep track of their day to day challenges and victories when they are far flung in 22 states with more than 60 clients.  So when these two stories got back to me, I simply had to give this shout out!

Story #1: Winning over the residents

When we first start working with a new senior living client and we place one of our fitness center managers onsite at the community, we sometimes get pushback from a small group of vocal residents about the information we require of them prior to helping them with an exercise program.  Industry standards through the American College of Sports Medicine establish that sound practice involves gathering relevant health information, securing a signed waiver, and getting a medical release where appropriate.  If we get push back from residents, it’s typically with the waiver and a common objection to the industry standard language we use. 

This story comes from that exact circumstance where a small group of residents had protested our use of a release for the fitness program.  While we were in discussion with leadership at the community about NIFS practices, and how the community wanted to proceed, our manager, Ali, continued to do what she does.  

She worked with the early adopters providing senior fitness testing, individualized exercise programs and guidance, and continued to follow up with those participants about their progress and any questions they have.  She offered creative group exercise classes and continued to enroll residents in those programs.  She focused in on improving resident’s balance through both class and 1:1 settings, and she continued to help participants track their progress as their strength and balance improved. 

Meanwhile, the residents did what residents do.  They talked to their friends and neighbors.  Those who were engaged in the new fitness programming with the NIFS fitness center manager talked about how much better they felt, how they could tell their balance was improving, and how easy the manager was to work with. 

And then those initial naysayers started thinking that they might be missing out on something really positive going on in the community.  So, within a few weeks of raising strong objections to our paperwork, those most vocal opponents put aside their concerns, completed the paperwork, and started receiving the same positive health benefits that their friends and neighbors had been experiencing.  We’re grateful for the opportunity to serve more residents in the community, and I’m completely tickled that it all came about simply because the NIFS manager kept doing what she’s amazing at with those who were ready. 

Story #2: Keeping fitness accessible for residents

The second story is one of those “well, duh” moments.  The action our staff member took in response to a resident need is truly a no-brainer.  But I say that and I know that I may not have arrived at that simple action which has definitely resulted in improved quality of life for that individual.  Rachel made this resident’s day simply by being who she is – a creative problem solver who is passionate about helping the residents enjoy very active living.

When Rachel learned that one of their formerly regular participants stopped exercising, she wanted to get to the bottom of it.  Turns out, the resident was unable to use the check in scanner because of a low vision condition, so she simply stopped attending group exercise classes.  After Rachel learned about the barrier, she worked with the resident to place a small piece of adhesive felt to the membership tag and taught the resident how to orient the felt in front of the scanner for a successful check in.  That resident was able to feel her way to a successful fitness center check in and removing that barrier was enough to pull her back into group exercise classes twice each (and every) week.

As a fitness staffing agency, we are fully committed to hiring and holding onto exceptional staff who are not only knowledgeable but also passionate about the audience they serve.  Click the button below to read more about how we do that, and then contact us to learn how we can work together to boost your community's fitness program.

Are you new to running or have you been a runner for some time now? Either way you may be experiencing the typical aches and pains, such as muscle soreness or blisters, but have you experienced the numbness and tingling in your feet while running? It feels as though you have pins and needles in your feet or like they seem to have ‘fallen asleep’ from this weight-bearing activity. If so, don’t get your shorts in a bunch. You may reconsider a trip to the doctor, but it will be okay. Promise!

This strange and annoying sensation is common, but does seem to cause worry. This feeling is usually caused from pounding the pavement or treadmill, cramming the your foot into a narrow shoe, or crowding the foot by the gradual, but hardly noticeable swelling. What you are feeling is a compressed nerve often causes this feeling. The numbness can progress along the top or bottom of the foot and sometimes into the ankle. The specific site on the foot that is feeling numb is usually where there is a compressed nerve. The most common area affected is outside of the third toe and inside the fourth toe. This sensation is known as Morton’s neuroma. Through time, the nerve will slowly develop a thickened coat of scar tissue.

You can try a few simple actions to reduce the pressure in your foot. These actions include choosing a shoe with plenty of toe space, using a pad in the shoe, placed under the ball of your foot, allowing the spread of the bones apart. If this does not work, your doctor may recommend a cortisone injection to provide some relief. If this does not describe the numbness in your foot, continue reading! 

Compression of the nerves passing through the front of the ankle or top of the foot causes numbness on top of your foot. This is usually caused by over tightening the shoelaces. People with high arches are more susceptible to this issue. This can be resolved by loosening the shoelaces, using a modified lacing method, or applying padding under the shoe tongue may help reduce these symptoms.

Other options to consider include a period of rest or orthotic shoe inserts. If the numbness persists and is not relieved by any of these methods, it may indicate a medical condition and require you to seek your physician. Before scheduling an appointment with your physician you can always talk to a staff member in your corporate fitness center that may have helpful suggestions!

Check out this blog from one of our health coaches about her experience with finding the right shoe!

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To my knowledge, I don’t think there’s ever been a survey taken regarding this issue but personally, this is one of the most frustrating things to hear as a personal trainer, group exercise instructor, fitness manager, fitness specialist…fitness ANYTHING! So let me be clear right from the beginning. Lifting weights will NOT make you bulky.

The origins of this myth may never truly be known but I think we can all agree that females (and males for that matter) generally associate lifting weights with big muscle-bound bodybuilders. Although this may be true for some, the majority of us (exercisers and non-exercisers alike) lift weights and will never look like big, bulky bodybuilders. I’d even go as far as to say that the “bulk-factor” only applies to approximately 10% of exercisers, which does not even include the non-exercisers which would bring that percentage down. There are quite a few reasons that support this theory. Here are a couple:

Time – This applies to a couple aspects of life. First of all, do you realize the amount of time these muscle-bound men are putting in at the gym? We’re talking two+ hours in the morning and two+ hours in the evening…at a minimum! Most likely they may be getting in an afternoon session as well. Possibly even a little cardio at some point in the day. And to be specific, each two+ hour session is most likely focused on one muscle (i.e. chest day, leg day, arm day, etc.). Chances are you are working out one hour per day at most and doing a full body workout. There is not a chance you will get bulky exercising in this fashion.

Diet – This is the second aspect of time consumption. The planning that goes into each and every meal throughout the day and throughout the week is staggering. 6 meals a day; no cheat meals; getting a well-balanced diet throughout each day (i.e. getting enough protein, natural vitamins, water, etc.); and staying on schedule with each meal and/or snack. This takes A LOT of time. But it’s for good reason. A great workout plan is not much without a clean diet. These big guys need enough nutrients for their muscles to grow. They cannot have little cheats here and there…a candy bar in the afternoon for a pick-me-up, an alcoholic beverage while relaxing with friends, any sort of pastry to eat while they drive b/c they are late for work. No. They are very strict with their clean diet. Can you honestly say you are that strict with yours?

As I previously stated, these are only a couple of the reasons you will NOT get bulky simply by lifting weights. Unless you are purposefully trying to get bulky and basing your lifestyle around it, you don’t stand a chance to do so. On a positive note though, lifting weights will definitely help you target those trouble spots you’ve been trying to get rid of…the back of the arm, your lower back, your thighs. The next time you give yourself a goal of losing 10lbs, I challenge you to accomplish this feat through lifting weights, not by jumping on a treadmill for 30 min. I think you’ll be pleasantly surprised with the outcome.  Connect with your corporate wellness staff to help you get started.  They can set you up with a plan to meet your goals.

 So get out there and start lifting to NOT get bulky!

Often when we think or talk about having good health, it consists of eating healthy foods and exercising. There are many areas of our lives that we could improve upon health wise—often it seems like there is so much to work on to keep track. However, one segment of health that seems to go by the way side is mental health. Just as muscles lose strength or cardiovascular fitness declines with age, your brain can lose agility and decline in the way that it functions. There is no one way to prevent degenerative diseases of the brain such as Alzheimer’s, but you can start today with the way you live your life to help make your brain healthier. Here are a few tips for great brain health:

• Stay physically active – being active maintains good blood flow to the brain and can encourage new brain cells.
• Adopt a brain-healthy diet – there has been research done that high cholesterol can contribute to brain cell damage and stroke. A healthy diet that is low in fat and cholesterol is desirable along with dark vegetables and fruits with antioxidants which can help protect brain cells.
• Stay socially active – this can help reduce stress levels and maintain healthy connections among brain cells.
• Stay mentally active – new nerve cells can be created by getting involved in mentally stimulating activities; this can also strengthen brain cells.

I want you to focus on the mental component of staying healthy and giving you ways improve your mind game. Try any of these easy ways to fit more mental activity into your daily routine:

• Never stop learning! Maybe you wanted to take up doing a new hobby or even wanted venture out and do a new sport, commit to it and learn about your new adventure.
• Take up writing and working on crossword puzzles to keep you mentally stimulated.
• Enroll in a few college courses to keep mentally active in a structured way.
• Play games with your friends and family.
• Even try memory exercises or games that can help with your mind game!
• Lastly, read books that are interesting to you. Who wants to read a boring book just to mark it off of your list? Head to the library and pick up a book for FREE!

Your public library is a great resource that is within your community; however some don’t take full advantage of it. First of all, it’s FREE; it’s easy to sign up for a library card; and there are so many books to interest anyone, you just have to do a little digging.

So check out your local library during National Library Week April 13-19 and read for excellent brain health!  Visit our facebook page and share what book you are currently reading!

Just like any exercise program, there is a long list of health benefits that come with exercising. In fact, exercise not only improves physical health, but cognitive health as well. The Alzheimer’s Association widely accepts that, “Physical exercise is essential for maintaining good blood flow to the brain as well as to encourage new brain cells. It also can significantly reduce the risk of heart attack, stroke and diabetes, and improve oxygen consumption”. Though memory impairments affect the body’s cognitive heath, it’s important to perform cognitive and physical activities to improve brain function. The body also needs strength and endurance to perform its activities of daily senior living such as eating, dressing, and getting around your home.

With this in mind, we began offering a special class to meet the unique needs of the memory-care residents at our community. We made it our goal to incorporate exercise as a means of fall prevention and overall improvement of physical and mental health. Having taught group exercise for quite some time, I thought this would be an easy transition. I reached out to my colleagues for advice on specific exercise recommendations for older adults with memory impairments and quickly mapped out an exercise class format. Boy was I surprised when I taught the class for the first time!

The normal exercise cuing of “Lift your right leg up. That’s 1, 2, now 3….” just didn’t cut it. Some of the individuals followed, but most of the residents looked at me with confused faces. One resident even said, “You know you are a really bad dancer!”. So, over the next couple months, with much trial, error and research I developed a new class called “Moving Minds”.

The new class incorporates seated exercises that are both engaging and effective. We always begin with a short warm-up with seated marching and a game. The game is as simple as passing around a beach ball, bean bag toss, or some form of bowling. This gets the residents moving and their brain focused for the main exercises. Our main exercises include low-impact joint movement and stretching. We use equipment such as pool noodles, balloons and bouncy balls to add a little fun.  The residents love doing the exercises with the noodles and are always playful with each other.

I always encourage the residents to count with me out loud as we go through the exercises. After 10-15 minutes of our main exercises we wrap up with another game. We also engage in conversation while doing the exercises where I ask the date, day of week, and various other questions. Some are more attentive than others, but they always have something interesting to say. One of my most enjoyable residents, yells “10, big fat hen!” every time we count to 10.

Overall, the residents’ health is continuing to improve and I have noticed small gains in cognitive ability. Sometimes the residents remember my name and I can tell they are getting used to their Moving Minds routine. The Center for Brain Health states, “Physical exercise may be one of the most beneficial and cost-effective therapies widely available to everyone to elevate memory performance”.

Moving Minds may not look like a typical exercise class-in fact, I still have residents who comment on my “bad dancing” or make animal noises the entire time we exercise. However, the truth lies in their many giggles and big smiles as they leave the class. Each week I’m reminded how great it is to work with this population.