Corporate Fitness and Active Aging

It isn’t a secret that as a person ages, there is an increased risk of falling. While there are a few different reasons this risk can increase, we will focus on what impacts a person’s ability to keep or put themselves in a steady position. One goal as a senior fitness professional is to introduce exercise as a tool to decrease your risk of falling. And we like to do that with a variety of exercises including a balance exercise focus. What is great about balance exercise is that it can be snuck into other favorite exercises or individual exercises to address a particular balance weakness. And often, the number one challenge that the aging population faces is their fear of falling which becomes their barrier to participating in the exercise in the first place.

Cue adding balance into your exercise routine! A wise person once said, “Practicing balance doesn’t make perfect; practicing balance makes permanent!” Our fitness professionals will say the same thing. It doesn’t have to be perfect; it doesn’t have to take a long time; you just have to do it consistently to reap the benefits!

Not sure what balance exercises to start with? Consider the following when you add balance into your routine:

Already Exercise? You’re a daily exerciser and you are wondering where balance fits in. My first question to you will be “what type of exercise are you currently engaging in?” Do you walk? Do you do resistance training? Do you play sports/recreation? The great part of this is that any exercise contributes to better balance, but now the key is to evaluate how to challenge yourself (we will talk about that more later)! Since you engage in a type of exercise, consider adding in balance specific exercises for 10-15 minutes 2-3 times per week. A few examples could be:

• Standing heel raises and toe raises.
• Stand with your feet wide and shift your weight side to side.
• Single leg stands.
• Side steps (step out to the right and bring feet together and then to the left)

Prepare for balance! Remember, all the exercises in the world will not do any good if you don’t follow these simple safety rules:

• Wear proper shoes. Your ankles and feet need good support. No sandals or fancy shoes!
• Utilize your strong muscles first. Get to know where your current balance is by using your strongest muscles. For example, a NIFS staff member wrote a great blog on starting from the ground up. The feet and ankles are our main support and knowing if the strength is there, is a good place to start. For example, single leg stands are challenging! And if your legs aren’t up to it yet, keep the opposite foot’s toes lightly resting on the floor for support.
• A mirror is helpful. Look at yourself when you attempt to balance, check your posture, and note what your limitations are (such as knee replacements or back issues).
• Stand on good flooring. Do your exercises on stable and level ground. If one side is higher or more unsteady than the other, you will be the same.
• Use stable support. Make sure that there is a stable chair or counter available. As you practice, you will need occasional support when you feel unsteady. The main goal is to prevent falling.
• Avoid fast movements and position changes. Slow down! Learn to turn and react with deliberate patience. Incorrect weight shifting is the number-one cause of falls. So, when you go to move or turn, remember to be as cautious as possible. What’s the real hurry? Let your body catch up with your mind’s intent.

Practice balance by challenging yourself! Just like with most exercises, your body becomes used to the movement (hopefully anyway!) After you have become comfortable with certain exercises, the next step is to practice exercises that force the body to feel unsteady and this will help the body become steadier. For example, if you’re capable of supporting yourself while raising both arms out and holding them for 10 seconds, next you can incorporate holding on with one hand and lifting one leg out to challenge yourself. Over time you can regain better balance.

These are just the basics when it comes to adding balance into your exercise routine. Keep in mind, these start with someone who has a basic understanding of exercise and balance, so if you are new to exercise NIFS highly recommends connecting with your primary physician before beginning new exercises and if it is available to you, working with a fitness professional to guide you along can keep you on track and challenging yourself.

Interested in learning more about how NIFS Fitness Management helps seniors across the country incorporate balance in their routine? Learn more about our signature program in our client locations by clicking below.

Functional training (also referred to as balance training in our circle) is one of the four main components of fitness that the American College of Sports Medicine recommends be incorporated into weekly exercise programs for all populations. It’s not just cardio, strength training and stretching these days as the physical benefits of functional training ring true for all. The days of static exercises like standing on one foot are behind us – and thank goodness because frankly that’s boring and doesn’t truly simulate how we move in our everyday lives. Dynamic movement patterns, utilizing different training surfaces and unique pieces of exercise equipment can make balance training far more engaging and far more effective.

Here’s our equipment checklist for an effective balance training program:

• Balance Pads & Beams – there are a variety of foam products on the market that can be utilized to enhance the challenge level of many balance exercises. Performing a balance stance on a foam pad or performing a tandem walk on a foam beam creates an unstable base of support kicking the somatosensory system into overdrive for improved lower body and core stabilization.
• Biodex Balance System or Wii Fit – technology can make everything a little more fun and when any fitness endeavor feels less like “exercise” it can be a win! The Biodex Balance System provides an array of assessments, drills and games to track progress and engage residents in balance training exercises. The platform of the Wii Fit is a less expensive yet fun option to help residents play games while also working on weight shifting and balance.
• Agility Ladders – these aren’t just for athletes! Tasking participants with a variety of stepping patterns both front to back and laterally can help improve stability and gait. Qualified fitness professionals can create countless exercises for residents to perform on an agility ladder for low to high-impact movements.
• Painters Tape – perhaps the most basic piece of equipment of them all! Use painters tape to create a variety of grids and paths on the floor in your fitness center, aerobic studio, or even in an outdoor area. Fitness staff can help guide residents through a variety of movement patterns simulating ADL’s or perhaps other functional movements for recreational activities like pickleball.
• BOSU or Wobble Board – much like the challenge of completing a stomach crunch on a stability ball opposed to the stable floor, using a BOSU or Wobble Board while performing side leg lifts or squats helps to further engage the core and lower body muscles to get more bang for your buck out of that movement.

Our staff are using these tools every day in senior living communities across the US as part of NIFS Balance Redefined fall prevention programming. Having the equipment is one thing and having the creativity and expertise to apply them in balance classes, one-on-one services and other balance training offerings is another. The price points range greatly on these items from just a few dollars to thousands of dollars but the options are endless in how to creatively engage participants in effective balance training.

As you might know, just the fear of falling can have significant and lasting impact on older adults or family members’ quality of life. In fact, the fear itself is a risk factor for falls. The good news is that falls can be prevented through balance-specific training and education, which is why NIFS has adopted a comprehensive balance-training method that goes far beyond simply offering balance-training group fitness classes.

It's Time for the Annual Balance Challenge

As part of our commitment to improving balance and reducing the risk of falls, we launched the annual Balance Challenge in 2013 and have been expanding on it ever since. Residents across the country will join us this month as we March into Better Balance with the 8th Annual Balance Challenge. This hallmark program has truly become a fan favorite, and NIFS staff at senior living communities across the country will be focusing on educating their members on fall prevention while providing special balance-training classes, programs, and events.

Participants will be encouraged to complete a Fullerton Advanced Balance Assessment as well as a pre and post self-evaluation survey relating to their perceived levels of balance and confidence. During the month of March, participants will have the opportunity to choose from a menu of programming that includes a balance fair, a fall-prevention presentation, a workshop on how to get up from a fall if one were to occur, small group discussions addressing the fears surrounding falls, a home safety check, and multiple modalities of balance training through group fitness classes, circuit courses, balance games, and more.

One strong advantage of hosting the Balance Challenge is that it shines a spotlight on the fall-prevention program offerings readily available all year long in the fitness center. NIFS staff members regularly collaborate with rehab and the healthcare team at the communities we serve to support resident transitions into and out of therapy. Residents appreciate the opportunity to continue building on the gains they made in rehab with the help of NIFS degreed and certified staff in the fitness center. This strong collaboration with rehab and robust service menu of programs is a great service model for supporting resident well-being year round, and the Balance Challenge serves as a reminder of everything that is available.

Results of Last Year’s Balance Challenge

Last year’s Balance Challenge resulted in many valuable accomplishments:

• Perceived balance: Across the communities, participants’ perception of their balance taken from their pre and post self-evaluations demonstrated a 12% increase in confidence.
• Fear of falls: Across the communities, participants’ fear of falling decreased by 18% as reported from their pre and post self-evaluations following the Balance Challenge.
• Total visits: There was an average increase of 11% in total resident participation to the fitness centers in March 2019 compared to March 2018.
• Group fitness visits: Group fitness classes saw an average increase of 17% participation in March 2019 compared to March 2018.
• Appointment volume: Resident engagement increased by 32% in the number of appointments conducted in March 2019 compared to March 2018.

The data tells a story, and clearly the residents increase their participation in fitness program offerings when there is an emphasis on comprehensive fall-prevention programming. They truly turn out to learn, train, and experience these offerings.

NIFS partners with premier senior living providers across the US to bring their residents best-in-class fitness and wellness programming. The NIFS Balance Challenge is a great example of how our qualified fitness professionals have the skills and resources to support resident well-being while increasing education about fall prevention and increasing overall participation in the fitness program. Click here to learn more about resident successes from participating in NIFS fall-prevention programming. Looking to get started with some balance training exercises? Click here for inspiration!

Check out NIFS Premier Fall Prevention Program: Balance Redefined, our comprehensive approach to fall prevention programming.