Corporate Fitness and Active Aging

This blog was written by Veronica HofMann. Meet our blogging fitness specialists at the NIFS website.

Many people spend a majority of their time at work. This is where we go each day, and while we are there we have plenty to keep us busy. After we leave, we also have work to do—making dinner, cleaning house, and caring for the kids. So how can we possibly squeeze in one more thing? We all know how important exercise is, but many times it falls to the bottom of our “to-do” lists...until now.

Many employers are bringing exercise to the workplace. With new worksite wellness programs for employees, they are encouraging folks to be active even while sitting at their desks! Portable pedal machines, which are similar to a mini stationary bike, can be placed under a desk so that you can exercise even while sitting at the computer.

Employers are also encouraging walking groups, giving instruction on how to exercise at your desk, and offering pedometers to employees so that they can track their progress.

This kind of worksite health promotion program is a way to encourage even the most sedentary individuals to get moving! Time is what we all need more of. If our employers encourage us to exercise while we work, it would be easier for people to begin and stick to an exercise routine. This may even encourage people to continue to exercise outside the workplace.

Even if this is not something your employer suggests, there are many things you can do on your own. A few examples are

• Go on a walk after lunch.
• Take the stairs.
• Exercise in the break room.

With enough participation, you could even negotiate a group rate at your local health club. Some clubs even offer a lunchtime membership!

What have you done at your job to encourage exercise?

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

Is your desk buried under a pile of paper, file folders, cords, and sticky notes? I know my desk can get a little out of control when class plans, forms, and notes start to pile up. In order to regain that sense of control and focus when my desk gets out of control, I take a few minutes to straighten things up a bit.

Did you know the state of your desk can actually affect your health and productivity at work? Researchers conducted a study of 2,000 office workers and identified the condition of IDS. Yes, IDS stands for Irritable Desk Syndrome, which is caused by a cluttered, messy, and poorly arranged desk. It can cause distractions and stress as well as back and neck pain.

Desk Organization Tips

Invest in employee health, sanity, and productivity at work and encourage them to spend some time cleaning and organizing their workspace. Consider these desk organization tips:

• Minimize visual distractions. Choose a
  few favorite pictures, notes, or figurines and display them neatly so
  that you can admire them from time to time.
• Increase usable desk space. Throw away or
  file unneeded documents taking up space in your work area. (Don’t forget the floor and shelves,
  too.)
• Tidy up. A neat space creates an atmosphere without distractions and stress, meaning you stay focused and on task.
• Sanitize. Wipe down your desk, phone, keyboard, and any other frequently touched surfaces to prevent the breeding and spreading of bacteria that could make you sick.

A tidy workspace tells your coworkers, managers, and clients you are organized and have your business in order.

Ergonomic Adjustment

Do you provide a corporate fitness center at your office? Ask the managers of the fitness center to provide a "Lunch and Learn" or demonstration about proper desk ergonomics to ensure that chair height and computer screen, keyboard, and mouse placement are optimal for minimizing neck, back, and joint pain.

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

Working in corporate fitness centers, I see a lot of professionals with very little spare time. Most are trying to get in a quick workout over lunch and then grabbing something quick to eat. Trying to balance work and life doesn’t leave much time for healthy meal planning. I’ve done some comparing to help employees make healthier fast-food choices.

Healthier Choices at McDonald's

Choose a double cheeseburger over a double Quarter Pounder with cheese. It has 500 fewer calories and 19 fewer grams of fat. Select any of the grilled chicken wraps for a meal under 300 calories. Choosing grilled over “crispy” will save you a lot of calories and fat.

If you must have something to go along with your sandwich or wrap, four-piece Chicken McNuggets have fewer calories than small french fries. Most fast-food restaurants now have side salads or fruit as healthier options. To consume fewer calories, choose low-fat balsamic vinaigrette as your salad dressing.

See the McDonald's nutrition details here.

Good Options at Taco Bell

After looking at Taco Bell’s nutritional information, there isn’t a lot on their menu for 300 calories or less. Need I say much more about stopping at their drive-through? I would recommend keeping it simple if you’re going to eat at Taco Bell. For example, soft tacos are going to be your best option because they don’t have a sauce on top or inside that is high in fat.

Other Healthier Fast-Food Rules of Thumb

Watching your sodium? Skip or go light on the condiments and salad dressings. Ketchup, mustard, pickles, sauces, and dressings all contain salt. Hold the mayonnaise and save 50 calories. Order a fish sandwich without tartar sauce and save 80 calories.

It may sound like I’m taking the “fun” out of fast-food eating, but your body will thank you for making healthier choices!

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

Little did we know when the iPhone was introduced that it could one day transform our total body fitness. Robert Jay Martin has attempted to do just that with his new app, the iLog1, available for iPhone, iPad, or iPod.

iLog1 Tracks Health Stats and Reports Trends

I’ve come across several phone apps and online tools that can track both diet and exercise, but the iLog1 goes a few steps further to enable the user to record their sleep habits, body mass index (BMI), daily mood, and even housework or other chores. The best feature is that the iLog1 charts all of this data to display trends. In any scientific research, or even an individual’s lifestyle change, it’s the trends that are the most telling.

The iLog1 also offers enough customization to be used by skilled athletes, fitness newbies, or even a large company looking to track how many employees participate in corporate health incentives.

Introducing iLog1 into Corporate Wellness Programs

Corporate fitness management has, in the past, used systems of handwritten food journals, paper exercise logs, or maybe certain computer programs to track diet or exercise progress. How could we introduce applications like these into our corporate wellness programming?

While we are not pushing any certain product or brand on our clients, as you’re doing a one-on-one consultation with a member, it could be worth asking whether he or she already owns an iPhone. If so, the iLog1 could be a valid solution to helping the client manage and track his or her fitness goals.

In the corporate world, I believe employees value the convenience of needing only one hand-held device to quickly enter their health stats throughout the day. One quick glance at the iLog1 could tell the user how many calories are left in the day’s budget before going out for a lunch meeting. As busy employees are checking e-mail on the iPhone or iPad, they could also check their iLog1 and be reminded to fit in those 30 minutes of cardio before they go home.

Survival and success of corporate fitness programming depends on offering impactful information and guidance in a technologically savvy, gadget-loving world. Convenience sells!

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

With all of our corporate fitness centers’ strides toward healthy eating, maintaining an ideal weight, and preventing metabolic diseases such as type II diabetes, it’s no wonder that artificial sweeteners like sucralose (Splenda), aspartame (Equal or NutraSweet), and saccharin (found in some diet sodas and chewing gum) became an overnight success. With claims like “as sweet as sugar, with no calories or insulin surge,” they sound like a great solution to staying within a low-calorie or low-sugar diet while still feeding that sweet tooth.

Does Splenda Have Adverse Side Effects?

Let’s take a look at the most popular of these, Splenda, to examine any possible health risks. Sucralose is 600 times sweeter than table sugar and is not broken down by the human body. So most of the molecules are not even absorbed by the gastrointestinal tract, but rather excreted.

According to the Sucralose Toxicity Information Center, a wide range of adverse side effects have been reported by Splenda users; however, these symptoms mainly impacted those people who were found to have an allergy or sensitivity to the actual sucralose molecule.

As for the rest of the population, studies have not indicated any risk with moderate use. Harmful side effects were seen in the thymus (an organ of the immune system) when sucralose intake amounted to 205 grams per day—that’s equivalent to nearly 17,200 Splenda packets! Furthermore, the amount needed to spark any immune response whatsoever was 51 grams of sucralose per day, or 4,300 Splenda packets (see here for relevant links).

Using Artificial Sweeteners in Moderation Is Key

As with all foods (or food substitutes), moderation is key. The takeaway message for your corporate wellness clients is that artificial sweeteners do not present a real health threat for people using them for weight loss, provided they are using one to two packets at a time and limiting all processed foods.

This blog was written by Megan Jack. Meet our blogging fitness specialists at the NIFS website.

Lose weight and feel great in just eight easy hours of sleep! I know, it sounds like a cheesy infomercial; but it turns out to be true. Researchers have previously linked lack of sleep and weight gain, but new facts are emerging that identify an even stronger relationship.

While you sleep, your body is working to restore itself and releases some pretty important hormones to regulate the body and your appetite: leptin (which sends a signal to the brain to identify when you’re full) and ghrelin (which stimulates appetite).

According to research at the University of Chicago and Stanford University, when sleep is restricted, leptin levels decrease while ghrelin levels increase. Volunteers who logged less than eight hours of sleep a night had increased body fat and increased their cravings for carbohydrate- and calorie-dense foods by 45 percent.

As if that weren’t enough to have you hitting the snooze on your alarm, growth hormone is also affected by sleep patterns. Growth hormone is released mostly at rest or while sleeping. It is responsible for regulating body fat and muscle proportion. Loss of sleep results in a decrease in growth hormone. Over time, this can slow your ability to burn fat and build muscle, hindering your weight-loss efforts.

So what is the solution? Be sure you are getting enough quality rest. Try this experiment from nursetogether.com: Find four days in a row when you can sleep as much as you want. On the fourth day, you should wake naturally, feeling refreshed. The amount of sleep you received on the fourth night dictates approximately how much sleep your body needs to function at its best. Aim for getting that amount of restful sleep each night.

This blog was written by Bethany Garrity. Meet our blogging fitness specialists at the NIFS website.

A headline came into my inbox recently indicating that Americans accessed the healthcare system less in 2010. I was intrigued, so I opened the post and read on. The data looked at markers like visits to the doctor, lab tests, and hospital admissions—with all-system access being lower in the first three quarters of 2010 than it was for the same period in 2009.

A Sign of Improved Employee Health?

Although my gut told me the driver behind this trend was economic, a little piece of me was holding out hope that some portion of Americans used the healthcare system less because they took powerful and lasting steps toward improved personal health.

Alas, according to the National Bureau of Economic Research, the decreased utilization in 2010 was directly related to the economy; individuals lost insurance coverage when they lost their jobs, and they tightened their discretionary spending significantly. So I didn’t get my wish. There wasn’t a
health-promotion fairy out there waving her magic healthy wand to help people choose better health.

An Opportunity for Corporate Wellness Programs

But all hope is not lost—and employers, this is where you really need to listen up. A recent study from the University of Michigan showed that risk-specific messaging may help recipients change their health behavior. While your employees' use of the healthcare system is already down, consider this a prime time to deliver very targeted health-promotion messaging to your employees, and perhaps they will continue to tap into the health system less and less with better health. The result: decreased medical expenses for everyone!

How are you targeting your messaging to your employees?

This blog was written by Samantha Whiteside. Meet our blogging fitness specialists at the NIFS website.

Have you ever wondered how your health would benefit if your company had an onsite corporate fitness center? Well, luckily for a company in Roanoke, Virginia, they don’t have to wonder. Employees simply make their way to the top floor where the onsite fitness center is located and staffed by the National Institute for Fitness and Sport, a corporate fitness center management company based in Indianapolis, Indiana.

How a NIFS Wellness Manager Made a Difference

A few employees made a promise to themselves and the Wellness Manager in January 2010 to lead a healthier lifestyle. The NIFS Wellness Manager made it her personal mission to help these employees reach their goals through personalized exercise plans, nutrition consultations, individual personal training sessions, weekly weigh-ins, educational handouts, and inspirational e-mails with information ranging from stress management to meat alternatives.

Three Portraits of Corporate Wellness Success

Here are some success stories from the company:

• One employee lost 40 pounds over a nine-month period and is now maintaining her healthy weight. She additionally was able to come off of blood-pressure and cholesterol medications and is leading a life she only dreamed of.
• Another successful employee who worked with the NIFS staff was able to lose 42 pounds in a nine-month time frame and is also keeping his weight off. In addition to his great weight loss, he has decreased the pain in his knees and feet, has found a love for running, and has inspired his family to lead a more active lifestyle.
• With an astounding 67 pounds lost in nine months, another employee has also been able to keep her weight off with the help of NIFS. Furthermore, she was able to come off of her blood-pressure medication. And under her doctor’s watchful eye, she decreased and eventually relinquished her depression medication.

These are only three examples of how an onsite corporate fitness center—staffed by a corporate fitness management company—and its caring, dedicated employees, can benefit any company workforce. What do you think you could gain (or lose, rather) with the help of an onsite corporate fitness center?

This blog was written by Dan Walker. Meet our blogging fitness specialists at the NIFS website.

As a Health Fitness Specialist working in the area of corporate fitness, I’ve seen firsthand how beneficial corporate fitness centers and company wellness programs can be. Today I’ll take a look at three of the top reasons why utilizing your company’s corporate fitness center is a no-brainer.

1. Cost: Corporate fitness centers usually offer a significantly lower cost of membership than commercial gyms, if not offered to you for free altogether. Your typical gym membership will cost around $50 per month. If you choose your company's facility over the local gym, you will save $12,000 over a period of 20 years (if it’s offered to you for free)! Even if you had to pay half of the normal fee ($25), you would still save $6,000.
2. Convenience: Whether your company is made up of one building or an entire campus, the fitness center is usually only a short drive or walk away. This sure beats fighting traffic before work, and especially after work when you’re tired and already don’t feel like going to the gym. Sometimes convenience is all someone needs to start and actually stick with an exercise routine.
3. Environment: Most corporate fitness centers have significantly fewer members than your average gym, simply because only employees (and sometimes family) are allowed access. Don't underestimate the value of not having to fight the crowds to get in a good workout. And as much as we all love the children in our lives, not having to fight with them over workout machines (like you might have to with the local high school kids at a commercial gym) can be a real relief.

These are just three of the great benefits of corporate fitness centers. Next time I’ll take a look at a few more of the reasons why I feel passing on your company’s fitness center is a mistake you don’t want to make.

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

Do you hate the flu as much as I do? The aching muscles, chills, throbbing head, sore throat—I wouldn’t wish it on my worst enemy. The CDC estimates that 5 to 20% of the U.S. population gets the flu each year, which also translates to nearly 75 million missed work days.

How can you minimize the spread of the flu virus at your office? The best preventative measure is probably offering a free flu vaccine clinic for your employees. However, there are other health behaviors you can introduce to your employees.

Encouraging your employees to practice more frequent hand washing could be the ounce of prevention that they need. In fact, a German research team found that a group of frequent hand washers and users of hand disinfectant reported they felt better and more productive while at work than a control group that did not use the product.

Encourage your employees to practice healthy behaviors during flu season and all year by keeping their work spaces clean, frequently washing their hands or using hand disinfectant, and maintaining a regular exercise routine to boost immunity.

Need more ideas to help keep your employees healthy? Seek guidance from a corporate fitness management company and the professional staff who supervise their fitness centers.