Corporate Fitness and Active Aging

One of the most versatile and healthy foods out there also happens to be a favorite for most when decorating this time of year.  Pumpkins are not only something that can be used to spruce up your front porch in the fall but is also an excellent addition that should be incorporated into your daily eating routine!

Pumpkin is loaded with Vitamin A, which helps with vision.  The carotenoid, beta carotene, in pumpkins is converted to Vitamin A for even more eye protection! This antioxidant has also been found to have a role in cancer prevention.  It is also loaded with fiber (3 grams for 1 cup), which we know is excellent for heart health.   One final perk of pumpkin is the amount of potassium it contains.  Electrolytes, especially potassium, are important after a hard workout, and 1 cup of pumpkin provides more potassium than a banana (564 milligrams vs. 422 milligrams).

Try these recipes to obtain all of the health benefits that pumpkin has to offer!

Pumpkin Pie Dip

Ingredients:

Directions:

Mix pumpkin, pudding mix, cool whip, and pumpkin pie spice together by hand in a very large bowl and chill for several hours before serving.  Sprinkle with cinnamon, and serve with fresh apples slices, vanilla wafers or ginger snaps.

Pumpkin Spice Smoothie

Ingredients

Directions

Put all ingredients in the blender and blend until smooth. Pour into a glass and enjoy!

Pumpkin Chili

Ingredients

Instructions

In a large soup pot, brown ground beef with pepper, onion, and a drizzle of olive oil. As the meat and veggies are cooking, sprinkle over chili powder, cumin, garlic powder, onion, powder, and a healthy pinch of salt and pepper. When the meat is cooked through, and the veggies are tender, add pumpkin puree, undrained beans, and the tomatoes with their juice to the pan. Cover and simmer until ready to eat.

Pumpkin isn’t just for pie!  These recipes can be included anytime during the day. 

For more information on pumpkin or other super foods, please contact Angie Scheetz, RD at ascheetz@nifs.org or 317-274-3432 ext 239.

When I first began working at a CCRC a year ago I learned that Zumba® classes were being taught.  I was very intrigued and actually sat in on the class within the first couple days of being here.  Prior to attending the class, I kept thinking to myself that this was a pretty intense class to be taught to seniors.  After attending the class I was pleasantly surprised as to how enjoyable the class is for the participants.  The type of class that was being taught is actually called Zumba Gold® and was specifically designed for active seniors as well as those participants who may not be ready for full on Zumba®.  Zumba Gold® still uses the same concept of original Zumba® by incorporating exciting Latin and international dance rhythms.  Some of these dances include Merengue, Salsa, Cha Cha, Cumbia, and Belly Dancing.  You are guaranteed to get a full body workout but the exercises are modified for success and safety.  A lot of the moves may even be done at 1/2 tempo so that everyone is able to follow.  The most interesting thing that I observed was that many of the participants were seated during the Zumba Gold® class.  This makes the class available to everyone, including those who may be in wheelchairs or are unable to stand for long periods of time.

There are a wide range of benefits of Zumba®, these include:

• Improved muscular strength and endurance
• Improved cardiovascular system
• Improved range of motion
• Improved posture
• Reduces depression, stress and anxiety
• Opportunity to meet new people
• Enhanced quality of life

The residents at our community absolutely love that this class is offered!  It is one of our most well attended classes at our community.  This population has grown up around music so what better way to get some exercise while dancing around to good music!  I hear over and over again from the residents that it doesn’t even feel like they are exercising because they enjoy the music so well and they just start grooving.

If you are interested in having Zumba Gold® at your CCRC you will first need to have a licensed Zumba Gold® instructor to teach the classes.  There are always training workshops being taught all over the United States you just have to find the one nearest to you.  You may find these training workshops at the following address Zumba Training.  Now the question is are you ready to live up to the Zumba® motto and ditch the workout and join the party?

Recruiting residents to participate in your community fitness offerings can be a challenge. Most communities offer a variety of standard services, classes, and programs to try to regularly engage their residents. Whether you are wanting to recruit new residents or spark some enthusiasm for your regulars, read on to learn about three nontraditional programming ideas that can help boost participation in your community fitness offerings.

Fashion Show – Yes that’s right, I said a fashion show. Many residents show up to exercise in their normal clothes (dress slacks, button-down shirts and all)! While this is OK for some modes of activity, educating residents on the importance of exercising in appropriate active wear, including proper footwear, can be inspiring and quite helpful for some individuals. Contact a local boutique with active wear apparel and host a fashion show at your community while providing residents with an option to purchase what they are seeing. You could work with the boutique to allow your residents to be the models so residents can see firsthand that exercise apparel can be fashionable, comfortable, and appropriate for older adults. Don’t forget about swimwear! Many older adults shy away from participating in pool programming because of not having purchased a swimsuit in perhaps decades. Bring the suits, water shoes, etc., to your fashion show and remove this barrier for your residents!

Philanthropic Program – Let’s face it, it can be a challenge to come up with prize ideas for residents to recognize their efforts in incentive programs that will truly get them excited. While older adults recognize the importance of physical activity for their own vitality, finding ways to ignite enthusiasm into their workout is still important to keep things fresh and fun. Connect a fitness program with a philanthropic approach instead of a traditional prizes like water bottles, t-shirts, or pedometers. Establish a community goal that if residents come together to achieve X minutes of walking or attend X number of group exercise classes in a month, the community will make a monetary donation to a local charitable organization. You could even include a canned food donation requirement as an entry fee to your group exercise classes for the month. Chart the residents’ progress through the month so they can see how they are doing and they can recruit their friends and neighbors to participate.

Educational Lectures – Well qualified fitness staff with an educational background in health and fitness can contribute more to resident wellness than exercise instruction alone. Tap into this educational background and recruit your fitness staff to share their expertise and educate residents on a variety of health and wellness topics on a regular basis. This can help some residents begin engaging with the fitness staff in a way they may otherwise never do if avoiding the fitness center. When your fitness staff can demonstrate that they are knowledgeable about various health conditions or other resident interests, they can begin building trust and relationships that will hopefully translate into engaging that resident in the appropriate fitness services for their needs.

Find out more about how NIFS provides these ideas and others through wellness consulting at senior living communities.  Or, check out how one client uses NIFS wellness consulting for better marketing outcomes in her communities.

The heat index is approaching 100 degrees, and its only 8am. You are sick to death of running on the treadmill at the gym and want another option to burn some calories and improve your cardiovascular endurance. Well, my friend, have you considered the pool? You don’t have to be a swimmer, have fancy equipment, or even be coordinated to get a great workout in the pool. Aquatic exercise is perfect for all ages and ability levels, due to the adaptability of the aquatic environment. In basic terms, you get out of it what you put into it. The more effort you give the more resistance the water provides, and this increases the difficulty level of your workout ten- fold! The workout below can be done in shallow water, or if you are more adventurous, grab a noodle or an aqua jogger belt and try this in the deep end!

Kimberlee's Water Routine

Jog (or run) forward -10 count

Stationary Jog -10 count

Jog (or run) backward -10 count

Stationary Jog -10 count

High Kick forward -10 count

Stationary High Kick -10 count

High Knee Jog forward -10 Count

Stationary High Knees -10 count

Cross Country Ski forward -10 Count

Stationary Cross Country Ski -10 Count

Now repeat the above exercises for a 15 count each, and then a 20 count each. You can repeat this circuit 2-3 times, and add arms to each exercise for an extra calorie burning boost!

Senior living communities are spending a lot of time and resources today responding to the consumer's demand for opportunities to live well.  We see those responses translated into a variety of services and amenities that speak to wellness, and specifically exercise opportunities and fitness centers are one of the most common wellness elements in senior living.  Unfortunately, a lot of communities are still operating with exercise areas that are outdated and less than friendly for residents.  But money is tight, and allocating capital for improvements to existing exercise spaces or building brand new fitness centers is not a decision to be made lightly.  If you commit to investing in that type of capital improvement, you need to do it right. 

Questions about space allocation, design, equipment selection, programming, and liability can be overwhelming.

As you might expect, in my wellness consulting work at retirement communities, I get asked a lot of questions about new construction and rehabbing existing spaces.  I've answered some of the most common questions in a blog on the top 5 list of things to avoid when building a fitness center for senior living.

Physical activity and exercise are two different terms that have similar concepts. Physical activity such as gardening, walking the dog, mowing the lawn, shopping, and taking the stairs gets your body moving. Exercise is a form of physical activity that is specifically planned, structured, and repetitive, such as strength training, yoga, or aerobics class. Both physical activity and exercise are great for seniors to keep up the daily activities they enjoy.

Is Your Physical Activity Decreasing?

It is common that the amount of physical activity we perform declines as we age. For instance, how many times have you heard, seen, or even said the following:

• “I just can’t shop at the mall like I used to. It just seems so big!”
• “Let’s take the elevator; the stairs are too strenuous for me now.”
• “I hired the neighbor to mow my lawn once a week; it is just too difficult for me anymore.”
• “My daughter comes over to help me with my housecleaning once a week; it has just gotten too difficult for me to do everything.”
• “I gave up gardening; it just got to be too much.”

These phrases are all examples of common physical activity that may decrease in volume with age. Does any of these phrases sound familiar to you or maybe a family member or friend? If so, and you do not feel that you are getting enough physical activity in your life; it is beneficial, if not critical, for you to start an exercise program.

It’s Never Too Late to Start an Exercise Program

Good news! Exercise programs can be modified and designed to fit the needs of everyone, no matter the age, ability, or level, and it is never too late to start. So whether or not your physical activity level has decreased, there is always an exercise program out there for you! More good news! Once you start an exercise program, some of those physical activities that were “too much” before may be worked back into your life!

Check out these tips from the American College of Sports Medicine, “Starting a New Exercise Program and Sticking With It.”

Staying physically active and starting an exercise program can improve your balance, help manage and prevent disease, help reduce feelings of depression and improve overall well-being, and improve your ability to do things you want to do!

Do you feel like your amount of physical activity has declined? If so, what have you done to stay active? Maybe it is time to start an exercise program today!

If you quietly answered yes to that question and then pulled your office door shut so no one would know you were reading this blog, it’s okay. Take a deep breath. You’re not the only one who has struggled with occupancy at one time or another.

Kudos to you for looking at alternative means to boost your occupancy. It’s true: wellness programming hasn’t been a traditional area for tackling occupancy issues. But as more and more communities get on board with providing a healthy lifestyle for their residents, a creative and well-executed resident wellness strategy will become essential for communities to compete in the marketplace.

That may be the future, but I don’t think it’s too far off. And positioning your community now with a standout fitness and wellness program for your residents will only build your competitive advantage.

If you’re looking for some baby steps to take to get you started, consider reviewing the National Whole-Person Wellness Survey available from Mather LifeWays for $15. The report is extensive and details various trends in community wellness, covering multiple dimensions as well as details about program participation and anticipated future trends in community wellness.

You can also register for the NIFS Build Vitality webinar series. In this free four-part webinar series, we cover wellness branding, fitness centers, wellness staffing, and wellness programs.

If this all seems like too much to bite off for now, watch the short video below to hear why senior living marketing professionals are convinced robust wellness programming is central to their occupancy success.

Gardening and lawn work are not only good for cultivating healthy and delicious food and beautiful landscaping, but they are great ways to stay active. Think about all the tools that are used for gardening and yard work: rakes, hoes, wheelbarrows, clippers, shovels, watering cans, and many more. The use of these tools requires the work of all major muscle groups, including your legs, arms, buttocks, stomach, neck, and back.

Treat Gardening Like a Workout

Like any workout, you should always begin with a warm-up. Start with light tasks and work your way up to the heavier, more strenuous activities. For example, start by walking around your lawn or garden, thinking about your plan of action for your project. This will give you a light warm-up, while stimulating your brain at the same time. Remember, make sure you are wearing the appropriate clothing, including a hat and sunscreen.

After the warm-up, begin to gather all of your tools from the shed. You can now start digging, setting plants, carrying water, weeding, pruning, and mowing. All of these activities will increase your heart rate and tone your body. Make sure to take frequent water breaks so that you will not become dehydrated. Once you are done with your beautiful masterpiece, don’t forget to cool down. Take a slow walk around your lawn or garden and admire the hard work you have done.

Gardening Workout Reminders

There are a few important points to remember before and during your workout.

• If you are new to gardening or your body is not used to strenuous activities, you may need to break your workout into smaller sessions.
• When you lift heavy objects, always lift with your legs. If you need assistance with heavy objects, ask for help.

If You Don't Have a Yard but Still Want to Garden or Be Outdoors

If you do not have a large landscaping or gardening area, you can pot flowers or different kinds of herbs and vegetables for your porch or deck. You will still be working your muscles by adding dirt to the pots, digging holes for the plants, and also from the upkeep of weeding and watering the plants regularly.

If gardening is not an interest to you and you would like to get exercise outside, try walking around your neighborhood with a group of friends to admire other landscaping and gardens. You could even take a trash bag and clean up your neighborhood. You will be exercising and helping the environment at the same time! There are many ways to stay active, so make being healthy, fun!

We see it all the time – fantastic retirement communities with diverse and enriching wellness programming for their residents, but lacking a unified banner to pull it all together.  Instead, the programming is a little bit hodge-podge and lacking in a strategic focus.  And senior living wellness professionals, because their busy and pulled in 100 different directions, are missing out on opportunities to capitalize on these engaging wellness activities.

What is your senior living community’s wellness strategy missing?

• Are you able to capture stories of how your wellness services are positively impacting the lives of your residents?
• Is your marketing and sales staff able to effectively articulate what it means to live vibrantly in your community to prospects who may be reluctant to leave their homes?
• Do you have a wellness brand that is well-executed through the community within multiple departments, through a variety of personnel?

 If you didn’t answer a resounding YES to all three of those questions, then check out some of the key strategies below that we offer our clients who are working on building a better wellness brand.

• Begin with the end in mind:  When you’re just getting started considering the brand you want to develop for wellness at your senior living setting, it is sometimes helpful to think about the end point.  Consider what you want to communicate and how that should look.  Once you are able to define that end-picture, you can start working backwards on what needs to be developed, designed, created, and transformed.

• Identify and leverage existing successes:  Think about what is a huge success at your community?  What do your residents buzz about over and over again?  What kinds of events, programs, or services get the greatest participation?  Those offerings may provide you with a jumping off point for considering your wellness brand.  Giving thought to the stakeholders in your community who need to be at the table for these discussions also is part of this consideration.
• Use the wellness dimension model to look for programming holes:  Start by writing down all the dimensions (physical, emotional, social, environmental, intellectual, vocational, spiritual) and list out all the programs you’ve run in the last six to 12 months.  Then put the programs into the wellness dimension buckets where they belong. (Most initiatives will fall into more than one dimension.)  This simple mapping technique should help you identify where you may have some gaps in services.  It should also show you low-hanging fruit opportunities for early success in your branding efforts.

To learn about two more strategies as well as some tactics for executing on your wellness brand, view our “Build a Better Wellness Brand” webinar using the button below.  If you want to cut to the chase and access all four of our Build Vitality webinars, click here.