Corporate Fitness and Active Aging

THE BRAIN: the most important organ in our body, is often the most forgotten when we think of training. Why does the brain always seem to slip through the cracks? We can’t stop talking about BMI, body fat percentage, heart rate reserve, and all these other buzz words in the fitness industry. Now you’re probably thinking “but isn’t exercise good for the brain?” and you’d be right but there is more to it than that. We aren’t specifically targeting our brain, we’re focused on our muscles, our heart and the brain is just getting a splash of the love it deserves. That’s something I’d like to change! And we can do that in the gym and at home.

Brain health according to the CDC is the ability to perform all mental processes of cognition, including the ability to learn and judge, use language, and remember. How do we go about preventing cognitive loss?

There are several different factors that go into our brain health such as blood flow, age, learning/engagement, inflammation, and sleep.

• Blood flow is how well our blood moves throughout our body, suppling the different muscles and organ with the necessary nutrients and oxygen, as well as clearing away waste. So, if blood flow is restricted to any area (not just our brain) its bad news for us. Several things restrict blood flow in our body, things like caffeine, nicotine, heart disease, obesity, and hypertension to name a few. Regular exercise (30 minutes a day, 3 times a week) will help knock down a number of these risk factors right off the bat. But there’s still more we can do. We can limit our caffeine and nicotine intake; we can change our diet to include more heart healthy foods. Remember it take diet AND exercise to reach our health goals.
• Our brain diminishes as we age, it grows old just like the rest of our body. We all know things don’t work as well when we get older, but that doesn’t mean we just have to accept it. One simple way to combat cognitive impairment as we age is to take a multi-vitamin. A study over a 3-year period, and including 2000 people, found that a daily multi-vitamin showed measurable improvement in cognitive function compared to those who took the placebo.
• When you stop learning, your brain starts dying. Your brain functions on the same principles of atrophy that any other muscle in your body does “If you don’t use it, you’ll lose it.” You wouldn’t expect your bench to get better if you never work your chest, would you? Well, your brain works the same way, it just needs slightly different exercises. Activities like reading, doing a jigsaw puzzle, playing chess, learning a new language and knitting/crocheting are all examples of hobbies you can do to stimulate your brain and keep it fresh.
• Inflammation anywhere on our body is a pain, it can cause soreness, swelling and a whole host of other problems. But inflammation in our brain can lead to brain shrinkage, and when it comes to our brain, size matters. This inflammation can also lead to brain fog, memory loss, and mental fatigue because it shuts down energy production in our brain cells. One way to prevent inflammation from becoming a problem in the first place is fish oil (or omega-3 fatty acids). Fish oil is proven to help reduce inflammation in the body as well as the brain along with its heart benefits. Foods and spices like turmeric, garlic, ginger, and leafy green vegetables are also known to help reduce inflammation.
• Lastly the one no one gets enough of, sleep. Like any good exercise program, you can’t ignore the recovery. Its important that after a long stimulating day of work, school or just hanging out we give out brains time to rest and recuperate. If we don’t get enough sleep it can lead to declines in our memory and critical thinking skills. It can also put us at a higher risk of mental illnesses, like depression. We need to make sure we get 7 to 8 hours of sleep each night.

Exercise is very beneficial to both our body and our brain. But it is important to remember that it isn’t the end all, be all of brain health. There’s always more we can do by looking at our diet or just trying to read 30 minutes a day instead of watching tv. So, crack open a book or bust out a puzzle and count that as you work out for the day.

As we age there are many different changes that start to happen to our brain such as shrinkage, vasculature and cognition. With age, the brain shrinks and changes occur at all levels, from chemicals to morphology. Stroke, lesions, and dementia are all more common as people get older, as is memory impairment. Fortunately there are quite a few things we can do to help prevent or slow the process of some of those changes from happening. Regular exercise, a good diet, and low to moderate alcohol consumption, all of which minimize cardiovascular risk, appear to help the aging brain, as does increasing cognitive exertion in the form of schooling, games or meaningful activities. Physical and mental health may be the best defense against the effects of aging on the brain.

When you start to engage in personally meaningful activities whether it be volunteering, exercise, games or hobbies they are known to make you feel healthier and happier. As we age it can be easy to give into that mindset and feeling that we may not be able to do all the same things we used to and leave you feeling discouraged and hopeless. It’s important to remember that really this the perfect time to find new activities and hobbies to try. Learning new skills can improve your thinking ability and memory. Some research on engagement in activities such as music, theater, dance and creative writing has shown promise for improving quality of life and well-being, from better memory and self-esteem to reduced stress and increase social interaction.

Another way to get involved in new activities is to reach out to a friend or neighbor for ideas and for company. Social interactions and social activities are great ways to keep your brain active and engaged with the community around you. Participating in personally meaningful and useful activities with others will leave you happier, and feeling more purposeful. These activities appear to assist and maintain your well-being and may even improve cognitive performance.

Take the time to reach out and spend time with family and friends or donate your time to a local charity or maybe to join a group dedicated to a pastime you enjoy. Join a walking group for senior citizens. Check out what local community organizations have to offer and give them a try. There are more and more groups that meet online, providing a means to interact with others who share your interests or obtain support from the comfort of your own home. Trivia quizzes, sudoku, arts and crafts, word puzzles, learning a new language, starting book club, trying a new workout class are all great ways to keep your mind engaged and busy. Go out of your comfort zone and try something new and take a friend with you.

Other ideas to keep you on your toes:

1. Use your non-dominant hand for everyday tasks ( brushing teeth or eating).
2. Test your memory by creating a list, it could be grocery list or 10 movies you want to watch and then memorize them. See how may you can recall by the end of the day.
3. Jigsaw puzzles are a great brain workout using strategy and problem solving skills.
4. Exercise is a great way to combine physical and mental workouts. They don’t have to get you sweaty you can go walking, take a tai chi or yoga class.
5. Reading is a fantastic brain exercise that stimulates your brain and can slow cognitive decline. Pick up a book from your local library, a magazine at the salon or even read the posters on the walls around you.
   
   

Stay active as you age by putting on your dancing shoes! Fred Astaire said “Dancing is a sweat job!” But you don’t have to break a sweat to obtain the benefits of dancing; they have been proven to be unsurpassable. Dancing can be a fun for your residents, it can add a social element to your community, and it's a really good way to keep exercise exciting!

Fitness Benefits of Dancing

Here is a list of some healthy reasons to dance your way to fitness:

• Improved cardiovascular, muscular strength, and flexibility.
• Promotes healthy blood pressure, cholesterol levels, triglyceride levels, and blood sugar.
• Coordination improves as you work through the different movements.
• Lung capacity can increase.
• Bone strength can increase; bone loss can be stopped or slowed down.
• Assists with weight control—half an hour of continuous line dancing can burn an average of 300 calories.
• The social aspects of line dancing are obvious. Your sense of well-being and the camaraderie you have with the other dancers is wonderful for your health.

In addition to the above, did you know that dancing is an excellent brain exercise? It integrates several brain functions at once, increasing connectivity. As people age, maintaining memory and continuing to challenge intelligence is a real priority. What better way than to dance? Dancing requires memorizing steps, and that provides mental challenges that are crucial for brain health. Consider the fact that to execute a dance you need to remember the specific steps that flow in a sequence, and the brain has to inform the body how to move in a timely manner.

Not only does the physical aspect of dancing increase blood flow to the brain, but the social aspect of the activity leads to less stress, depression, and loneliness, which can also cause memory issues.

What Dancing Can Do for Your Balance

Dancing is also all about balance. Dancing consists of changing up the steps, arm patterns, formations, speed, and rhythm. All of these factors play a significant role in maintaining balance. Just envision doing the grapevine movement, where you must maintain balance as one leg crosses behind the other all while in motion.

Read our blog [Balance Programs: Are you meeting your residents needs?]

Not to mention that when you are dancing you are also dual-tasking. Dual-tasking has shown to improve gait and balance because everyday life involves doing one or more things simultaneously (walking and talking, or moving forward and looking to the side as examples). Therefore, when you’re moving your feet one way and arms or head the other in a dance routine, you are dual-tasking. Also don’t forget the fact that you’re having to think which steps come next.

Try the Grapevine Movement

Want to get started? Here’s the simple grapevine movement. Safety always comes first. Designate a place where you can reach to hold on if necessary, and modify your movements if crossing one foot behind the other is too challenging.

A grapevine is a series of steps in one direction, stepping to the side. Count 1, 2, 3, 4 to the beat of the music and do the following:

• Step to the right with the right foot.
• Cross the left foot behind the right foot. (You can modify by just slightly stepping back and not crossing entirely.)
• Step right with the right foot, uncrossing your feet.
• Close your feet together.
• Repeat stepping to the left with your left foot as well.

See how NIFS Premier Balance Redefined Programming enhances resident wellbeing. Download our Media Kit below.

We already know that the foods you eat can affect your weight, heart, blood pressure, and certain cancers, but we also know that food and nutrition can affect your brain health. Whether it’s just improving your memory or helping to prevent Alzheimer’s disease, the foods you choose can help to make your brain healthier. Check out these six nutrition tips for brain health:

• Mediterranean diet: Long known to be the best diet for heart health, researchers now know that this diet is also best for your brain, too. Compared to those on a low-fat diet, the individuals who ate more olive oil and nuts had better memory and thinking skills. Researchers believe the benefit comes from the high amount of antioxidants consumed in the diet, along with foods that help prevent inflammation.
• Less red meat: You have heard that too much red meat (and other foods high in saturated fat like butter) isn’t good for your heart, but are those foods bad for your brain, too? Just as the fat in your diet can cause your arteries to clog, they can cause an increase in plaque formation in the brain, too. This buildup has been found to be a cause of Alzheimer’s disease. Try to decrease your consumption of red meat to 1–2 times per week.
• Fish: If you have been watching the news at all in the last 10 years, you know how much great press omega-3 fatty acids have gotten. This is mainly due to the heart-protective effects of fatty fish such as salmon, mackerel, and tuna and other sources like walnuts and flax. However, omega-3 fatty acids have also been found to be excellent for brains. From babies still in the womb all the way until death, omega-3 fatty acids are vital. They build brain cell membranes, reduce brain inflammation, promote new brain cell formation, and have been found to improve memory and mood.
• Produce power: Antioxidants aren’t just for cancer fighting. They are also useful for brain health and can be found in any of the bright-colored fruits and veggies. Swap broccoli and dark leafy greens for typical dinner-meal sides. Reach for berries and other bright-colored fruits all day long to get the benefit of a memory boost.
• Spices: New research is constantly being done about spices and their benefit. These have had some positive results when it comes to the brain: turmeric, saffron, garlic, cinnamon, and thyme. All of them are probably sitting in your spice cabinet now, so start adding them to your meals and reap the brain benefits.
• Coffee and tea: One item that can be controversial is coffee due to the effect of caffeine. However, caffeine is actually good for your brain health. It can help increase alertness and attention; however, long-term studies are still inconclusive. So in the meantime, stick to the recommendation of 400 mg or less of caffeine per day, which is the equivalent of 3 cups of drip coffee. Tea can give you caffeine along with the beneficial antioxidants, so consider switching your afternoon cup of joe to a cup of tea. (See this blog for the amount of caffeine in common foods.)

Most of these suggestions are also important for heart health, weight management, and an overall balanced diet. So if you haven’t been choosing these items on a regular basis, improving brain health is another positive reason to start!

When creating senior wellness programs, we often focus on the physical realm of wellness. I would like to take some time to talk about emotional wellness. In particular, I want to get into the emotional wellness of our residents with various forms of dementia. 

All too often when someone begins to feel the effects of some form of cognitive loss, they begin to pull away. At first it is out of embarrassment over not being able to recall a friend’s name immediately or the name of a common object, or the frustration as they lose the concept of time and place. 

Taking Care of Someone with Cognitive Loss

Imagine if you had the knowledge that you were no longer able to follow a conversation with a group of people and be able to equally contribute to that conversation. Wouldn’t that lead you to draw away from your friends and family to save yourself from such an embarrassment? All our youthful years we identify ourselves by what we do or what we know. I’m an athlete, a lawyer, a doctor, an engineer, and so on and so on. Wouldn’t this also lead you to be depressed if you could no longer identify yourself? 

What if we as the caregivers could do more than take care of someone with dementia? Do more than shower and dress and prop them up somewhere. Those of us in wellness tend not to be the ones to deal with the hygiene portion of an individual’s care, so how can we contribute to their daily lives? The easiest and best way is time and attention. Depending on the stage of disease, there are many things that we can do to let our residents know they are still loved. 

It is easy to say, “Yeah, but I don’t have time. I teach classes and run programs and work with people individually and there is just not enough time in a day.” There is good news. It does not take a lot of time. Programs can be created to include spouses, friends and family members, or volunteers to help share the responsibility of time. These programs can be built to be held in short increments of time. The most important thing with any of these programs is to just remember to be with your residents. Not shuffle them from place to place or activity to activity. Take the time to truly be with them. Let them tell you a story; ask questions about their interests. Don’t try to control the conversation. Let it go wherever it may, just as you do when catching up with a good friend. 

Ideas for Emotional Wellness Programs

Here are a few ideas to include in a dementia program:

Music time: Sing-alongs, classical music, or music of their time. Music is the universal language understood all over the world and is the best trick up our sleeve.Story time: This is not time to read a story to your residents. This is time to listen to your residents’ stories. Pay no mind if that story switches tracks; just be there to listen to that story and contribute to a conversation that may come out of it. 

Current events breaks: Try to focus on some happy current events. 

The most important thing to remember is to live in the moment, because that is all someone with dementia has: a series of moments. I encourage anyone who potentially will be spending time with someone with dementia to either read the book or see the movie Still Alice by Lisa Genova. It is a profound story that will open your world to an amazingly deep understanding of an individual’s perspective of the need to be needed.

Most senior living communities have a variety of group fitness classes on their calendars focused on balance, muscular strength, flexibility, and cardiovascular health, and the clients we work with are no different. But we’ve landed on a program tied in with our group fitness classes for seniors that has become wildly popular with the residents. It turns out, it’s been a great way to draw more participants into the exercise program, too.

The Popularity of Brain Activities

At one of our client’s communities we have many of the typical activities to stimulate the mind: card games, lectures, forums, resident committees, etc. And at one point we offered a “Memory” workshop series. This was so popular that we added a word of the day and the TriBond® game to our daily information board in the fitness center, along with including puzzles in our newsletter.

Over time, we noticed that more and more people started coming to the fitness center to learn the word of the day, to get the TriBond® puzzle, and to ask questions about the puzzle in the newsletter. It was obvious that our residents were craving ways to challenge their minds, and we were eager to respond in ways that would help them keep their minds strong or increase their abilities.

So we added a brain fitness class to our group fitness schedule, and that class is thriving each week! In the weekly offering, our residents have a wonderful time challenging their minds. They learn new games like Sudoku, and play old games like Memory™. They also engage in history trivia questions and challenges. One of our residents recently named all 44 presidents, in order, off the top of her head!

How to Start Brain Fitness Classes at Your CCRC

We’ve started offering this type of class at our other senior living client sites with similar popularity. Here’s some advice on how you can get it started in your community:

• Hold an event such as a brain fitness fair for your residents to see how fun and important it is to continue to work on the mind.
• During the event, pay attention to what the residents like and don’t like. This will help you build a class structure that works for them.
• Do not always make the class what they like. In order to strengthen the mind we need to challenge it. Typically the things that we do not like are the things that we find challenging.
• Begin putting puzzles in your weekly or monthly newsletters.
• ADVERTISE EVERYWHERE!

Brain Class Structure

For the structure of the class, consider the following ideas:

• Begin with a task that can be done while waiting for everyone to come in and sign in. (Example: Write your name with your non-dominant hand or with both hands at the same time.)
• Have classical music playing in the background. Some studies show this increases the brainwaves that stimulate thought process.
• Come prepared with four to five activities. Make it a variety of word games, long-term memory/short term memory, and deductive reasoning. Here are some sites that might provide some ideas: MazestoPrint.com, Activityconnection.com, BrainBashers.com, and ThinkablePuzzles.com.
• Leave time for discussion in small groups and then time with you for answers.
• Have the answers for all activities to share with the participants. (The residents will be angry if you don’t!)
• If you do not finish all activities, consider giving “homework.”

Learn more about physical exercises that help improve cognition here.

Let us know how your brain fitness program works in your setting! We’d love to keep sharing these kinds of ideas to improve the health of the residents we work with.