Corporate Fitness and Active Aging

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.

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

We all know of cases where an individual in seemingly perfect health has a sudden heart attack or cancer diagnosis. The unfortunate truth is that genetics can sometimes outweigh a person’s healthy efforts. This is not meant to discourage your corporate wellness participants, but to stress the importance of knowing their family health histories.

Ask Corporate Fitness Members to Fill Out a Health History Questionnaire

Before joining a corporate fitness center, all members should fill out a standard Health History Questionnaire (HHQ). In my opinion, “family history of heart disease” may be the risk factor on this form that individuals and health professionals overlook most often. Encourage your participants to examine their family health history, searching especially for diseases that may be rare―such as certain forms of cancer or any heart disease at an early age.

Have Employees Interview Family Members About Health Issues

This AARP article suggests conducting interviews of sorts among family members to see what health problems arose, at what stage of life, what factors could have contributed, and what treatment option was taken. I would add to this list finding out what symptoms were first experienced so that other family members can have a heightened awareness before a disease progresses.

Designate a month out of your corporate health and wellness programming for members to find out their health histories. Make a form, maybe even similar to a family tree, where participants can make notes on their relatives, starting with immediate family.

Encourage employees to discuss any alarming discoveries with their physicians. Just like the campaign for knowing your numbers, this information can be lifesaving.

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

Some people believe that there is a benefit to working out on an empty stomach. This concept is derived from the idea that exercising first thing in the morning or in a “fasted state” will cause your body’s energy systems to burn more fat instead of carbohydrate stores. 

Why the Empty-Stomach Workout Doesn't Work

As a corporate fitness manager, I hear this theory on a weekly basis, and it is simply just an urban fitness myth. The main problem is that fat as a fuel source is not the same thing as burning fat off of your body. Fat burning has more to do with the total amount of calories burned than the type of energy your system uses.

Another key problem with this theory is that many times without adequate nutrition, you will not be able to exercise as long or as hard. As a result, you will burn fewer calories.

Benefits of Eating Before Exercise

According to an article by Paige Waehner on About.com, there are additional benefits to eating prior to a workout:

• “It boosts recovery and strength gains.”
• “You can sustain longer, more intense workouts.”
• “It helps you avoid feeling dizzy or nauseous from low blood sugar.”
• “It makes workouts more enjoyable” (because you’re not constantly hearing your stomach growl).

Some of my corporate fitness members feel too full or weighed down with a full meal prior to exercise. Some need a snack prior to strength training, but are fine completing a cardio workout on an empty stomach. What really matters is to find something that works for your body and for your schedule.

Most importantly, don’t go hungry simply because you think you’ll burn more fat. Focusing on your growling belly can cause your workout intensity or duration to suffer and that will in turn reduce your caloric burn.

How many times have you told yourself that if you were only allowed some flexibility at work, you could actually utilize the worksite fitness center, participate in a corporate wellness program, or be able to reduce your stress simply by walking outside? It has been found time and time again that worksites that allow flexible arrangements and promote healthier workplaces benefit in more ways than one.

The Ways Flexibility Improves Employee Health

Flexible working conditions not only have been found to reduce employee blood pressure and absences due to illness, but can increase job performance, productivity, and overall morale. Additionally, giving employees more control over their schedules has been shown to have positive effects on mental health, sleep duration, sleep quality, alertness at work, and heart rate.

Ask for Some Work Schedule Flexibility

If you are employed by a company that offers flexible schedules, take advantage of it! However, if you don’t have this option, speak with those in charge of scheduling and make a valiant attempt to work something out.

Who wouldn’t want to improve their mental and physical health? If a little flexibility can help you feel better and work more efficiently, it's a win-win proposition.

Looking for more ways to improve your health? Subscribe to our blog for regular updates on all things corporate fitness!

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

As a part of my profession and my lifestyle, I have personally chosen not to smoke, and I encourage others not to smoke. As a nonsmoker and fitness professional in a corporate fitness center, the word E-Cigarette was completely foreign to me until about a month ago.

Are E-Cigarettes a Smoking-Cessation Aid?

After reviewing some of the claims and benefits on numerous E-Cigarette websites, it is not a tobacco-cessation aid as I originally thought. The product is marketed as an alternative to the very dangerous nicotine–, tar–, and carbon monoxide–containing cigarette.

What Is an E-Cigarette?

The electronic cigarette is a battery-operated device that looks, feels, and tastes like a traditional cigarette. It mimics the mechanical motions that smokers get so used to doing. It even emits a smokeless vapor. According to E-Cigarettes Choice, the vapor is “a result from the heating up or atomizing of the liquid inside the cartridge.” The more challenging information to find is what exactly composes the liquid.

What's in an E-Cigarette?

None of the sites selling the electronic cigarette fails to mention the thousands of additives and chemicals from cigarettes that they don’t contain. But hardly any of them actually mentions what they do contain. Of the products that do list the ingredients, with a few variations in between, the liquid seems to be composed of nicotine, water, and propylene glycol. Propylene glycol is commonly found in antifreeze, hand sanitizers, cosmetics, and certain medications.  

So is this better than smoking a traditional cigarette? According to TobaccoHarmReduction.org, the answer is yes. Because the product is fairly new, there are few studies on the short- or long-term effects of its use. This organization is basing its answer on the proven fact that real cigarette smoking is so harmful, and “almost anything is certain to be safer.” The overall cost and detrimental health effects so far seem to be less. The key words here are so far.

Benefits of Tobacco Cessation Outweigh Benefits of E-Cigarettes

Some of the main points manufacturers use to sell the product include “no more standing outside in the cold; no more lost productivity, cigarette butts, secondhand smoke, or smoker’s breath.” Oddly enough, these along with others are the same benefits you would experience if you just quit smoking completely.

I see picking up electronic cigarettes as trading one addiction for the other. And with so few studies, why take the risk? Why not just avoid the risk of detrimental effects, save the money, and quit altogether? As we all know, smoking is an addiction, and it’s not easy to quit. Don’t feel like you have to do it alone. If you need help quitting, visit Smoke Free to find what works best for you.