Corporate Fitness and Active Aging

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

We’ve seen muscle cramps strike athletes on the basketball court, football field, and during running events, and many of us have experienced them first-hand. This sharp, sudden pain can be so fierce that it is temporarily crippling. A cramp may also be physically manifested by a hard lump under the skin.

While muscle cramps generally resolve themselves and don’t cause any lingering damage, their onset can be extremely frustrating, not to mention painful, when they choose to strike in the middle of a crucial game or important workout in the corporate fitness center.

When mild cramps occur, the best treatment of the symptoms is to hydrate, rest, and stretch. But it's even better to stop them before they happen. Let’s look at the most common causes of exercise-related cramps and how to prevent them:

• Cause: Dehydration
• Remedy: Stay well hydrated during exercise (even during colder months) by drinking plenty of water. Consume a diet rich in fluids and fresh fruits and vegetables.

• Cause: Electrolyte Imbalances
• Remedy: Consume foods containing potassium (avocados, nuts and seeds, beans, dried fruit, bananas, potatoes), calcium (dairy, dark leafy greens; fortified cereals, juices, or grains), and magnesium (bran, nuts or seeds, dairy, fish and seafood, spinach, beans, whole grains). A sports drink may be appropriate, especially for high-intensity exercise lasting longer than an hour.

• Cause: Environment
• Remedy: Limit workouts in extreme heat and humidity. Take frequent breaks to hydrate and seek shade.

• Cause: Fatigue
• Remedy: Deconditioned individuals should start an exercise program slowly. Consult a doctor, if necessary.

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

Your stomach is growling, you’re having trouble concentrating at work, and you can’t help but count the hours until dinnertime. Sound familiar?

Nix the idea of snacking as a diet disaster and feel free to indulge! As long as it’s not potato chips from the office vending machine or candy in the office, snacking can lead to long-term health benefits and healthy weight maintenance.

Aim to eat a 150 to 300-calorie snack with a mix of carbs, protein, and healthy fats in between meals. Most likely, this will average out to eating approximately every two to three hours. Consistently fueling your body provides a boost to your metabolism and prevents the overeating that can happen all too easily when you approach a meal with an empty stomach.

Just remember to compensate for the snacks' calories by consuming smaller meals, so that your calorie distribution remains balanced throughout the day.

Healthy snack options are endless; take a look at the handful listed here:

• Homemade trail mix
• Yogurt and granola or fruit
• A handful of nuts
• Whole-grain crackers and low-fat cheese
• Vegetables and hummus or guacamole
• A piece of fruit—with or without cottage cheese
• Whole-wheat English muffin and peanut butter
• Popcorn
• Protein bar
• Small cup of soup
• Small turkey sandwich with veggies on whole-wheat bread
• Small baked potato with salsa
• Whole-grain cereal with skim milk

What other suggestions do you have for between-meal nibbles?

Balance: simple right? I regularly work with a senior population that tells me, “My balance is lost” or “I don’t have balance.” They are under the impression that you either have balance or you don’t.

But your body’s ability to maintain your balance is much more complicated than having it or not. Your body, or your brain, processes multiple sensory and motor inputs to help you stay upright.

The Sensory Systems Involved in Balance

Your brain relies on sensory information from three systems in your body:

• Vestibular (inner ear): This is a system of channels in your inner ear that allows your brain to know your body’s position, relative to gravity, while your head is moving.
• Vision: This system works with your vestibular system to keep objects in focus by relaying to the brain the location of external objects in relation to the body.
• Somatosensory (nerves): This system is used by the brain to know the position of your center of gravity in relation to your base of support.

Your brain uses the information from your sensory systems with your motor system, which works to control the actions of your muscles to detect changes in your body position with respect to your base.

Balance Diminishes with Age

Your balance naturally diminishes as you age because your brain’s ability to receive and integrate sensory information is reduced. This is why it is important to start training your balance before you begin to notice any problems.

If the function of one or more of your sensory systems declines (say you lose your vision or develop a neurological condition that would affect your somatosensory system), your brain will have to rely more heavily on the other properly functioning systems for information.

What Can I Do to Work on My Balance?

Regular exercise (cardiovascular, strength, and flexibility training) is great for areas of your balance. But if you're looking to focus more specifically on balance, the easiest way is by adding or making simple changes to your current exercise program. You can do this by changing your base of support to make it smaller. The smaller or narrower your base is, the more difficult it is to maintain your balance.

Try adding in exercise stances such as these:

• A narrow stance: Stand with your feet together, side by side.
• Semi-tandem stance: Stand with your feet together and then take a big step forward with one foot. Your feet should be hip width apart with a step length between them.
• Tandem stance: Stand with your feet together and then place one foot in front of the other so you are standing heel to toe.

Other ways to manipulate your base of support include using a BOSU stability trainer, standing on a foam pad or wobble board, or using an exercise ball. These will provide an unstable surface for your base of support, making it even harder. You can also add exercises to the balance stances listed above to challenge your sensory inputs by turning your head side to side or looking up and down, closing your eyes, or reaching with one or both arms.

Balance isn’t just one thing; your brain is constantly working to process all kinds of information to keep you on your feet. But just like any other type of exercise, with some practice you can certainly do a lot to improve your balance.

This blog was written by Lori Griffin. Meet our blogging fitness specialists at the NIFS website.

With the start of a new year, work schedules can begin to take over. Try as we might to make a permanent slot in our schedules for gym time, appointments and assignments seem to pop up at the most inconvenient times. Often times people tend to believe that just because they don’t have a whole hour to spend at the gym, there is no use in working out at all.

However, that is very far from true. Even if there aren’t enough minutes in the day to make the trek to the gym, don’t forget about the power of your body weight. There are countless exercises that involve no equipment and are quick ways to fit your workout in anywhere.

When thinking of a circuit away from the gym, think in large movements. Try to involve as many muscle groups as possible and incorporate total body movements to maximize your caloric burn.

Next time you find yourself deleting gym time from your calendar, try this circuit of exercises to stay fit. This is also a great workout to take with you when traveling, whether for work or for pleasure.

• 10 push-ups
• 20 high knees
• 30 squats
• 20 jumping jacks
• 10 lunges
• 30-second plank

Repeat this circuit three to five times. Whenever you're short on time, you can use this workout to keep active without having to take time out to hit the gym or corporate fitness center.

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

For you: Take care of yourself as well as your family by carving out time to exercise and limiting sedentary behavior, which will give you energy to keep up with your family’s busy schedule. It’s always important to lead by example.

For your spouse: Once again, lead by example, and that may be enough to get your significant other off the couch and into an exercise program. Plan enjoyable activities that you can do together, such as biking, walking, and playing tennis. If you’re a gym rat, say that you need him or her for motivation, a spot, or even just the company, or plan to take a group fitness class together.

For your kids: Encourage any activity that keeps them moving, like sports (team or individual, such as martial arts, dance, rock climbing, skateboarding, or swimming), outside play, and play dates with friends. If you have video games in the house, make them active ones. Encourage friendly competitions among siblings, such as who can perform the most push-ups or sit-ups. Making exercise fun is the key!

For the entire family: When it comes to family exercise, the more, the merrier! Staying active as a family is not only good for everyone’s health, but it helps build strong relationships. Skiing, sledding, ice skating, and bowling are great for cold weather, and walking, biking, tennis, basketball, touch football, putt-putt golf, and swimming are all ideal for warmer-weather months.

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

It’s a new year, and you may be eager to start fresh with new resolutions, goals, and a lengthy to-do list. Give yourself the best chance to achieve success by providing your body with the energy it needs!

All too often we have a tendency to let our tired bodies get the best of us. Try out some of these tips to help keep your energy levels on par with your busy lifestyle.

• Get plenty of sleep. Turn off the computer, TV, and cell phone and turn in early. Grab a power nap during the day, if necessary, which can stave off fatigue.
• Get moving. Take a brisk walk, complete a quick set of pushups and jumping jacks, or perform some work around the house when you feel your energy lagging. We also tend to skip a planned workout when tired, when in actuality you’ll feel more energized after hitting the gym.
• Eat smart. Reach for the fruits and vegetables, and avoid refined carbs, which can cause your blood sugar to spike and crash erratically. Eating a variety of nutrients will provide your body with vitamins and minerals (such as iron and magnesium) needed to function.
• Eat often. Your eating schedule is important as well. Indulge in some breakfast and some healthy snacks between meals, so your body isn’t ever lacking for fuel.
• Drink up. Dehydration may cause sluggishness, so be sure to hydrate throughout the day.

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

There is no doubt about it: water is good for you in several different ways. How much water is needed per day varies from person to person. Water needs vary because you need to take into account how active someone is or how much they sweat on average. So if the staff at your onsite corporate fitness center makes you sweat a lot during class, you need to be sure to drink plenty of water throughout the day to stay hydrated. Not drinking enough water can decrease your energy level and cause health issues.

Key Reasons to Drink More Water

Here are some key reasons why you should drink more water:

• To stay hydrated and keep energy levels up.
• To help with muscle recovery after a hard strength workout.
• To help with digestion.
• To make you feel full so you eat less.
• To lubricate the joints for less pain.

Tips for Drinking More Water

I try to keep a full water bottle on my desk while at work. Before I know it, it’s time to make another trip to the water filter for a refill. Add lemons to your water to spruce it up and add a little flavor. Some days I make Crystal Light, which is a sugar-free, flavored powder that you just add water to. This helps me to add some variety to my water intake. I also like to drink hot tea in the winter.

Surprisingly enough, you get water from food, too! For example, a healthy salad with lettuce and fresh vegetables adds water to your diet. Lower-sodium soups are another good source of water.

What tips and tricks do you have to make sure you're drinking enough water throughout the day?

Another new year is here, and with that come high fitness expectations that your corporate wellness participants place upon themselves. When members come to us with New Year’s resolutions, our first step is to teach them how to set appropriate goals that will lead to success. Once you have the general picture of what your clients are hoping to achieve as well as why it’s important to them, you can help in fine-tuning their goals.

Let’s use the SMART acronym model to walk through goal-setting for the typical New Year’s client who says, “I want to lose weight.”

S = Specific

Steer away from vague goals. Not only will it help keep your client focused and on track, but it will help you, as the professional, create an appropriate exercise program for them. In our example, since the client’s goal is weight loss, she could say, “I want to lose 50 pounds.”

M = Measureable

You can’t set a goal without knowing how to measure success. Preferably, you’ll use numerical data. In our example, we can measure pounds. If a client has a goal of “getting in shape,” have him or her choose once specific item that can be measured, such as blood pressure or minutes spent walking.

A = Attainable

Setting a goal that can’t be attained in the first place is bound to fail and lead to discouragement. Tell clients when certain goals may not be possible or healthy for their bodies. Let’s pretend that for our fictitious client, a weight loss of 50 pounds would be a stretch, at best, and possibly put her in an underweight category for her body frame. We could suggest that a different amount might be more attainable, so her new goal is, “I want to lose 30 pounds.”

R = Realistic

Here is where you can help your clients evaluate whether their goals are realistic for their individual lifestyles. If other priorities or any other issues might get in the way of achieving a goal, you could scale down the goal into smaller mini-goals in the beginning.

T = Time-bound

There must be an end date to the goal; otherwise members can easily get distracted and push aside the goal until before they know it, another New Year’s is here. Set a date and mark it on the calendar to keep a constant focus on progress. The more lofty the goal, the longer the timeframe that should be dedicated to accomplishing it. Our client’s complete goal is now, “I want to lose 30 pounds by July 30, 2012.”

Smart goals = success!

Want to find out how NIFS staff in your corporate fitness can make a difference for your employees?  Check out our case studies.

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

There are many reasons for seeking the help of a personal trainer. Corporate health and fitness specialists can introduce you to an exercise routine, help you break through a rut, or give you the extra boosts of knowledge, motivation, and accountability that you need to achieve the next level in your fitness. But how do you pick a trainer?

Check for Fitness Certifications

First, make sure that your trainer has the appropriate credentials. The most basic certifications on a personal trainer’s resume would be CPR, AED, and first aid; a four-year degree in the health and fitness field; and preferably a certification from a well-recognized organization, for example the American College of Sports Medicine.

While most corporate fitness companies will have already screened potential employees for this information, many commercial gyms require only minimal certifications or experience in the field. Knowing that your trainer has met these standards, you have a better chance of achieving your goals and staying injury-free.

Ask About the Personal Trainer's Background and Specialties

Ask about the trainer’s background and what his or her specialties are. While health and fitness specialists should have experience training with a wide population, most will be honest if they have a passion for certain demographics, for example children or senior citizens. Also, some trainers may be more inclined to work with people looking for specific athletic goals, while other trainers prefer working with those striving for everyday fitness or disease prevention.

Make Sure the Trainer Pays Attention to You

During your consultation and first personal training session, make sure that your trainer thoroughly listens to you and understands your goals. While you are exercising, make sure that he or she is watching your form and not gazing off at the TV in the corner of the gym or chatting with other people during your whole workout. Ask for feedback if they do not give it automatically.

Don’t be afraid to shop around for a personal trainer. Put your fitness into someone else’s hands only when they have shown the experience, interest, and encouragement that you deserve from a personal training relationship.

This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.

When cuts are being made in your organization, there may be even more pressure to earn your keep and ensure you’re meeting work demands. Finding time to exercise during the day may not be an option when workloads are mounting.

When weight gain seems inevitable in the midst of the stress, keep in mind that it is preventable with a bit of planning. Decide exactly how you will still get in some exercise, even if it is not as much as you’d like.

Here are a few tips:

• Take every opportunity. Instead of sending an e-mail to a colleague, take a quick walk to her desk and ask her your question in person. You can also take a break from sitting by standing up when you take calls on the phone. Use the stairs instead of the elevator whenever you have the chance. Even these small activities can help minimize stiffness.
• Arrive early, stay late. Even if you can’t squeeze in a 30-minute walk in your wellness center during the day, three 10-minute walks throughout the day can be just as beneficial. Arrive to work 10 minutes early so you can spend 10 minutes walking on the treadmill before you get to your desk. If you can spare 10 minutes during the day and 10 more after work, you will have squeezed in a 30-minute aerobic workout.
• Get personal. Staff in your corporate wellness program can design an individualized, effective, and time-efficient workout for you. With knowledge of your goals and time constraints, a qualified fitness specialist should be able to walk you through an exercise program that is appropriate for your skill level and availability.

What do you do to fit in exercise when you’re short on time?