Corporate Fitness and Active Aging

This blog was written by TJ McAloon. Meet our blogging fitness specialists at the NIFS website.

The time in the lower-right corner of your computer screen reads three o’clock. You’re tired and in need of a pick-me-up. It is too late in the day for a full meal; you are about to head home for dinner in two hours. Your coworker notices you start to drag at your desk and offers some suggestions for a boost in the form of some snacks, a soda, or a cup of coffee.

Weighing Your Snack Options

You now have some options to pick up your energy level, but which is the best one? Which one can you eat or drink without worrying about putting on unwanted pounds while sitting at your desk?

The first option is coffee. The average cup of black coffee does not have any fat, has only 2.5 calories per serving, and provides that quick fix of caffeine for energy. However, the drink does not provide any nutrients and little to no vitamins. 

Could you go for a snack from the vending machine? Unless you choose one of these healthy options, you could be headed for a diet disaster.

Maybe a piece of candy or a leftover doughnut from the morning would provide that sugar rush you crave? These things will provide the quick burst of energy for you; however, once that wears off, you'll be left with a crashing feeling and be back at square one: tired, plus feeling guilty for inhaling a bag of M&Ms.

The Winner: Bring Healthy Snacks from Home

Your healthiest and best option is to opt for fruit and vegetable snacks that you can bring from home. Try packing a small bag of sliced apples or a cut-up banana. Both of these fruits are full of vitamins, antioxidants, and fiber. They can give you that burst of energy while eliminating a big crash like snack-type foods cause.

Eating the correct food at the office can help lower your stress on the job, while increasing your productivity. Who knows―eating healthy may even help you get that promotion that you deserve as well.

This blog was written by Kimm Thiel. Meet our blogging fitness specialists at the NIFS website.

An exercise a day helps keep the doctor away! Ever notice how physically fit people seem to seldom catch that bug that’s been going around the office? Well, it's not just good luck; there’s actually some scientific basis for it.

Some new (and some not-so-new) research is showing that people who get regular aerobic exercise have milder flu symptoms and for fewer days than their couch-potato counterparts. It’s no wonder various workplace health promotion programs are dedicated to this exact idea. Decrease absenteeism and up goes productivity. What a concept!

And, as if you needed yet another reason to get and stay active, here are a few more. In one study, men who walked just three to six hours a week decreased their risk of prostate cancer by almost 67 percent over sedentary men. On another note, being regularly active can reduce the risk of injury. Typically, if a muscle is strong prior to injury, the rehabilitation time following such an incident is shorter and easier.

There are a few different reasons exercise has these immune-boosting effects. The basics are that it speeds up circulation of white blood cells, your front-line bacteria and virus fighters, so they get to infection sites more quickly. Exercise also releases endorphins, those fantastic neurotransmitters responsible for decreasing stress and making you happier. In turn, this helps strengthen the immune system.

So what are you waiting for? Get moving today for a healthier tomorrow!

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

In recent years, your corporate fitness center members have no doubt been made aware of the health risks associated with smoking and inhaling secondhand smoke. Just in case you need one more reason to urge your participants to join in on National Kick Butts day (March 23, 2011), research has proven that secondhand smoke increases the chance of infertility as well as miscarriages and stillbirths.

Society has come a long way. Think back several decades ago when the dangers of smoking weren’t as well known, and women smoked throughout their pregnancies and around their small children. The more studies that surface, the more the evils of cigarette smoke are exposed, whether inhaled personally or secondhand.

If a corporate fitness member shares with you that she is having trouble getting pregnant, what encouragement can you give her? Along with general health recommendations for anyone (for example, eating a balanced diet and maintaining a healthy weight), urge her to become more conscious of situations where secondhand smoke is present. Although many counties nationwide have adopted a no-smoking policy for bars and restaurants, there are still organizations or public events that allow smoking.

It is important to encourage women who are still smokers to stop now, rather than wait until they are trying to conceive, to avoid potential infertility problems.

Although it’s impossible live a completely toxin-free existence, cigarette smoke has been a known carcinogen for many years and can be easy to avoid. Do you plan to run any corporate wellness programming for National Kick Butts Day this year?

This blog was written by Kara Gootee. Meet our blogging fitness specialists at the NIFS website.

Bike racks! One simple way for companies to encourage worksite health is by providing bike racks for their employees. As the warmer months approach, consider this investment. If employees are biking to work, they are reaping the benefits of physical activity, making for a healthier workforce.

Biking is not only a joint-friendly exercise; it is a great way to work the heart and lungs. Following are just a few of the physical benefits of opting to bike to work:

• Increased aerobic fitness
• Improved muscle tone and strength
• Weight management
• Increased energy levels
• Reduced stress and anxiety levels

May is National Bike Month. This is a great way to promote the implementation of bike racks in your corporate wellness program. Plan and promote a small event around your investment to encourage employees to consider biking to work. Consider having your health and wellness team put together flyers, bulletins, or even a small ribbon-cutting ceremony to create some hype.

Meanwhile, it is important to remind your employees about bicycle safety to ensure their overall well-being.

Is your company promoting corporate health and wellness by encouraging biking to work?

This blog was written by Kara Gootee. Meet our blogging fitness specialists at the NIFS website.

With spring around the corner, everyone is itching to get outside and enjoy the sunshine. After being cooped up all winter long and stuck on the treadmill, it’s time to change your workout and take it outdoors.

When considering your workout, why not take into account the activities you enjoyed as a kid? Here are five activities that will not only have you acting like a kid, but will also burn those calories!

• Biking is not only easy on the joints, but is also a good way for the less active to get back into exercise. An hour-long leisurely bike ride can burn up to 290 calories while working the legs and glute muscles.
• Softball leagues are getting ready to start, so grab your co-eds or create a corporate team and join a league! A one-hour game of softball will have you working your shoulders, back, arms, legs, and core while burning up to 360 calories.
• Tennis works your back muscles, shoulders, arms, legs, and core while increasing your cardiovascular endurance. A one-hour doubles match can burn 300 calories, whereas playing singles can help you burn nearly 450 calories while covering the court!
• Basketball is another great cardiovascular activity that will provide you with a full-body workout as your run up and down the court shooting your best jump shot. Grab your buddies for a pickup game to burn 420 calories during an hour-long game.
• Volleyball is a great family and friends game that can burn up to 250 calories for an hour of recreational play. Volleyball is another great league activity. Grab your coworkers and join a league for some fun outside of work!

Look for events in your area in which you and your coworkers can take your skills to a friendly competition. The Indiana Sports Corporation puts on the Corporate Challenge in Indianapolis every year, encouraging 4,000 + employees of approximately 100 local companies to train for different events. Much like field days we had as kids in school, there are a variety of events that promote corporate wellness and encourage employees to obtain healthy lifestyles.

*All calories are estimated based on a 160-pound individual.

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

It's been 10 weeks since I embarked on my quest to shed 25 pounds with the help of NIFS Wellness Coordinator and registered dietitian Angie Scheetz. So, how's it going? Remarkably well!

The first few days and weeks were a little difficult because I was giving up so much comfort food without seeing any results yet. At our nutrition coaching session, Angie armed me with important tools, such as great suggestions for healthy foods that made me feel full and a place (My Daily Plate) to hold myself accountable for my choices. I did not stray from my calorie goals once, and before long I started to see results.

At first, the weight seemed to be just melting away. Within the first six weeks, I lost 10 pounds. I thought that if things kept going that way, this was going to be a cinch. Well, of course, they didn't.

I hit a weight-loss plateau about a month ago. Even though I was keeping to my calorie goals and trying to be more active, I was stuck. This was the point at which I was most tempted to give up. But because healthy eating has become a habit, I didn't. And this weekend I see signs that I might be moving past the plateau.

The best news of all is that I think I have made a real, permanent lifestyle change. I know how to eat better now and I rarely feel tempted to eat something I shouldn't. Here are some of the keys for me:

• Not allowing myself to feel hungry: Eating high-protein snacks at regular intervals keeps me from wanting to binge on something really fatty.
• Thinking ahead: When I go to the grocery, I load up on fresh fruits and vegetables. Then I go home and cut them up into healthy portions and have them ready to go throughout the week. I always have plenty of Greek yogurt in the fridge, plus low-cal cheeses and meats.
• Finding "treats" that aren't too bad for me: I get my chocolate fix from 1 teaspoon of Hershey's syrup in a mug of skim milk in the morning, and a low-cal fudge bar after dinner. I don't feel deprived at all.
• Balancing out the calorie-laden foods with better choices: I have learned that I can still have a Jimmy John's sub if I hold the mayo, eat just half a sandwich, and bring along an apple to eat instead of chips. Plus, I substitute water for the Sprite. Not only am I saving calories this way, but I'm also saving money.

Now that spring is here, I hope to be able to be much more active. Coupled with my continued smart eating, I should be at my goal before the pools open!

Disclosure: NIFS discloses that it does remit monies to Lori H. for other nonrelated services. However, this venture with the nutritionist is being conducted at the will and request of Lori H., and Lori H. is not being compensated for the authorship of this blog.

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!