Corporate Fitness and Active Aging

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

It’s nice to see the number of calories burned increasing along with the time on your cardio machine. But when your machine reaches a certain number, don’t always believe what you read.

Getting the Most Accurate Calorie Count

Most machines give you a general number of calories burned that you can use as a guide. But do not think that is your exact number. It is important to always enter your age and weight to have a more accurate calorie count. Everybody burns calories differently, so I recommend that you use a heart-rate monitor to get the most accurate count.

Mix Up Your Workout and Burn More Calories

It may not seem fair, but the more you weigh, the more calories you burn in a cardio session. Also, the more fit you are, the fewer calories you will burn because your body gets used to that activity level. In other words, mix up your workouts to keep your body guessing and burning the most calories. Teaching group fitness classes at an onsite corporate fitness center gives me the opportunity to mix up the workouts for our wellness program members.

To burn the most calories, I recommend using machines that move your arms and upper body. You can also try not to hold on when walking on the treadmill or using the stair climber. This will increase the intensity, which will increase the amount of calories burned.

This blog was written by Penny Pohlmann. Meet our blogging fitness specialists at the NIFS website.

Each decade the Department of Health and Human Services identifies a list of health goals to strive for over the next 10 years to improve the health of all Americans. You may be familiar with Healthy People 2010. Now that 2010 has come to an end, Healthy People 2020 has just been released with an updated list of goals.

Take a look at the following objectives taken from Healthy People 2020 followed by the Workplace Action for contributing to this goal while also improving the health of your employees.

Physical Activity

Objective: Increase the proportion of employed adults who have access to and participate in employer-based exercise facilities and exercise programs.

Workplace Action: Provide your employees with an onsite wellness center staffed with certified fitness professionals who can provide safe, effective fitness routines.

Offer incentives for employees who regularly participate in worksite exercise programs.

Immunization and Infectious Disease

Objective: Increase the proportion of children and adults who are vaccinated annually against seasonal influenza.

Workplace Action: Provide onsite flu-shot clinics so that employees can get immunized for the seasonal flu at work. Provide discounts or reimburse employees for flu shots for family members.

Tobacco Use

Objective: Reduce tobacco use by adults.

Workplace Action: Offer a free onsite smoking-cessation program for employees who use tobacco. Provide discounts for nicotine replacement therapy products for employees wishing to quit smoking.

What are you doing to help us meet the Healthy People 2020 workplace goals?

You might have seen, or at least heard about, the Shake Weight commercial. It's that somewhat (and by "somewhat," I mean "very") suggestive ad with a woman (and now a man) shaking a spring-loaded dumbbell at chest level.

As a corporate fitness professional, when I see a new fitness product, my first instinct is to investigate further. Did I miss out on inventing yet another ingenious fitness product? Am I going to think "Why didn't I think of that?" There are a plethora of fitness products that I should have invented, including the Gliding disks, the BOSU, and the Bender Ball. Will the Shake Weight be the next product on my list?

The Claims: Strong, Toned, Ripped Arms and Chest

During my initial investigation, I found the product's claim on its website: “In just 6 minutes a day, you'll get strong, toned, ripped arms and chest.” The 2.5-pound (5 pounds for men) product has a spring on either end and is powered by your movement. It comes with an upper-body-toning DVD and an unconditional money-back guarantee.

The product promises to meet its claims through a “completely new workout technology called dynamic inertia.” According to the manufacturer of the Shake Weight, dynamic inertia (the vibration of the muscles) results in a 300 percent increase in muscle.

The Verdict: Not So Fast

A recent simulation study by LifeMOD concluded that vibration training can give us the body we have been waiting for. Keep in mind, though, that this study was not done on humans.

Although the product may have one supporting study, I still have my doubts. The arms and chest may be the most glamorous-looking muscles, but in order to have a well-functioning body, all the major muscle groups should be worked. More importantly, six minutes a day of upper-body work does not meet the Centers for Disease Control and Prevention recommendations of 150 minutes of aerobic activity and two or more days of strength training for all the major muscle groups.

If getting the “ripped arms and chest” that you see advertised in the commercials is the primary goal of your workout, it will take a lot more work than just shaking a weight for six minutes a day to get them. Without a balanced diet, a regular exercise program, and some hard work, it is nearly impossible to build those “ripped” muscles.

A Whole Lotta Shakin' Going On

If the Shake Weight claims are true, be on the lookout for exercisers everywhere shaking things in the gym. Gone will be the days of shoulder presses, lunges, and pushups. In will be the days of shaking to create results.

In hindsight, I won't be adding the Shake Weight to my list of fitness products that I should have invented. I will stick with traditional weightlifting for now. If I feel the need to shake something for some muscle activation, I'll grab a bottle of all-natural fruit juice and shake it for six minutes before I take a drink. But hey, if the New York Jets think it's amusing enough to try out in training camp, my conclusion may be way off! 

If you follow employee wellness, you may have heard recently that wellness programs at worst are largely ineffective and tend not to be worth the investment, and at best take years to produce results. That commentary found in a Wall Street Journal Health Blog was the assessment on a report produced by the National Institute for Health Care Reform (NIHCR), which was based on research conducted by the Center for Studying Health System Change.

The basic premise was this: If you can’t do wellness right, you should probably stay out of the game. It’s expensive, it’s confusing, and ROI is questionable. It’s true that the best and most robust programs cost money and require a well-developed strategy along with clear and vocal leadership support. These things are not easily gained. It’s also true that ROI is extremely hard to capture in wellness programs. Anyone who tells you otherwise is not to be trusted.

There is, however, another way to look at employee health and wellness: Something really is better than nothing. In his book Zero Trends: Health as a Serious Economic Strategy, Dr. Dee Edington outlines the “Five Pillars of Health Management Strategy,” which are consistent with the NIHCR report. But he also points clearly and repeatedly to the value of stopping the current unhealthy trends—of not letting things get any worse.

Under the “don’t get any worse” banner, consider the potential value of a simple regular blood-pressure screening at the worksite. If one employee is flagged for high blood pressure during that screening, and he follows up accordingly with his doctor, your organization will bear some of the medical expense associated with his ongoing treatment of high blood pressure. You may have also just saved your organization a lot of money in catastrophic health care costs associated with chronically unmanaged high blood pressure. You’ve also created awareness for that employee that may lead to self-management efforts to improve his health.

Small businesses can enter the employee wellness program arena, and they don’t have to do it with the all the bells and whistles that the big businesses bring in, as evidenced by this Business News Daily report.

Where will you begin with employee wellness?

Recently I was going through membership forms at our corporate wellness center when I noticed that a high percentage of our clients live out of town. In fact, it’s not surprising to see that many of our members drive an hour or more to get to work each day.

Long Commutes Are Bad for Employee Health

If the thought of a two-hour round-trip commute doesn’t make you gag, you are one of the few. Besides the cost of gas and increased wear and tear on your vehicle, long commutes can actually lead to health problems. Extra time on the road can cause higher rates of obesity, increased stress, and decreased productivity.

How Can You Help Employees with Long Commutes?

So other than selling your home and moving closer to work, what’s a good way to combat the negative effects of a long commute? Corporate wellness programs that tackle all aspects of wellness! Corporate employee wellness is a priority for our staff; we regularly monitor our clients' blood pressure, cholesterol, and body composition.

Other ideas for making a commute more bearable and less stressful include

• Alter your route to take in better scenery.
• Listen to soothing music instead of talk radio.
• Practice deep-breathing exercises.
• Focus on being a courteous driver and avoid aggressive drivers.

How long is your commute? Share your story in the comments section.

Sometimes, it's just plain tough to get through a workout. There are times when I simply don’t feel like working out, or I get halfway through my run and hit the wall. When I find myself in a workout dilemma, I turn to imagery to get me through.

What Is Exercise Imagery?

There are three main types of exercise imagery:

• Energy: Energy imagery refers to imagining a situation or workout that felt great and provided you with energy. For example, imagine the best run you ever had, the smell of the fresh-cut grass, the sound of your repetitive breath, and the feeling of your feet hitting the pavement in a rhythmic motion. This can provide you with an improved mental state to push through and finish your workout.
• Appearance: Appearance imagery refers to imagining a slim, trim, and healthier you. When you just don’t feel like hitting the corporate fitness program boot-camp class, imagine yourself burning calories, gaining muscle definition, and looking great when you achieve your fitness goal. This can give you that extra push to attend the class or hit the onsite fitness center.
• Technique: Technique imagery refers to imagining yourself with proper form. For example, when performing a squat, imagine yourself sitting back in a chair with your chest up and your weight in your heels. This type of imagery can provide you with a mind-muscle connection to perform an exercise with proper form.

According to research by the University of Western Ontario, imagery can be a key element in sustaining an exercise program.

How I Use Exercise Imagery

I use imagery in nearly every workout. It keeps me focused and motivated. I’m currently training for a half marathon. During my runs, I picture myself passing spectators, hearing music, and crossing the finish line. All of these things help me to push myself and maintain my exercise regime.

Try implementing imagery in your workout routine.

Are there times where you find yourself saying "I can't" or putting yourself down? This negative self-talk is a self-fulfilling prophecy.

If you consistently tell yourself things like, "I can't do it," "I'll always be fat," and "I'm such a lazy slug," you are talking yourself out of improving and living a healthier life. You're setting yourself up to fail. It's true that everyone has failed at a new exercise program or eating plan. But that doesn't mean that you'll fail every time, or that you need to carry that guilt with you. You need to believe that you will succeed.

Turn Your Negative Self-Talk to Positive

It might sound corny, but pay attention to what you say to yourself. As a corporate fitness manager, I consistently hear people say they are fat, ugly, or horrible at an activity. What they really should be saying is how great it is that they are working out, moving their body, or trying a new activity. Focus on the positive.

Did you mess up and eat a greasy hamburger and fries for lunch? Don't beat yourself up about it. Rather, think of all the good things you've eaten in the past week. Assess why you felt you needed that hamburger and fries and devise a plan to be better prepared next time this craving arises. If you practice positive self-talk, over time it will become more the norm, and you'll be surprised at how good and successful you'll feel.

It's Okay to Stretch the Self-Talk Truth a Little

Beyond rethinking negative self-talk, I give myself positive talk even if it's not completely true. For example, when I'm really struggling or feeling the burn of a worksite fitness class, I just tell myself, "Isn't this fun? I love this workout! It's so much fun!" Even though I may not feel that 100 percent, it gives me the motivation and positive feelings I need to make it through the workout.

So nip that negative self-talk in the bud and start feeling good about you! As Stuart Smalley from SNL's "Daily Affirmations" would say, "I'm good enough; I'm smart enough; and doggonit, people like me!"

When it comes to exercising, sometimes the music selections are just as important as the physical activity. I am a self-professed music junkie, so I may be biased. But nothing ruins a workout quite like an iPod dying, a CD skipping, or just plain bad music.

Music Helps with Tempo and Motivation

In the pursuit of my Exercise Science degree, one of my college courses dealt with exercise leadership. We learned how to plan a group fitness class and manage all the dynamics that went into it, music included. We learned what tempos are best for warm-ups, which beats are motivating for the bulk of the exercise, and which styles of songs are conducive for cool-down periods.

Now, after having hands-on experience teaching group fitness in a corporate fitness center, I see how important music choices truly are. Specifically in cycling classes, instructors often lead drills to the beat of the song. Instructors will say phrases like, “One pedal per beat,” as a way of keeping cyclists at the right tempo. When it comes time for a steep hill climb or a round of sprints, nothing can be as powerful as hearing the pulsing beat of your favorite song.

Resources for Making Playlists Easily

With that said, here are a few resources, mostly online, that make music playlists easy. You can use these in corporate fitness programs as well as for your own workouts.

• Music For Cycling: This website includes playlists for cycling, and also actual bike workouts to go along with them. Some of the playlists are themed, such as “Around the World” or “Halloween Playlist,” making for fun, easy ways to motivate your corporate fitness members.
• WorkoutMusic.com: Here you can purchase mp3 files of full albums geared toward certain styles of workouts—for example, running or strength training. You can download shorter albums that are great for a quick abs class, or longer playlists for extended activities like running.
• Magazine playlists (Fitness and Shape): Shape magazine offers a monthly 30-minute playlist. The writer suggests a mix of newer pop songs as well as classic sing-alongs. Fitness magazine publishes a yearly feature in January, listing the best music for cycling, running, walking, weight training, and yoga.
• iTunes: The iTunes music store can also be a good resource for ideas. You can search for a certain song, and often there will be a cardio remix version that makes the song more upbeat than the original. iTunes also suggests Perfect Playlists: Workout, which you can preview and download all of its songs for $9.99.  

Group exercise classes are known for their high-energy environments and uplifting tunes. However, employees can gain numerous other benefits, especially if your organization provides on-site group exercise classes. And because people spend more time at work than ever before, it only makes sense to offer worksite wellness programs and onsite group exercise as a benefit to employees.

Stress Reduction and Accountability Increases

One of the benefits of worksite group exercise classes is reduced daily stress. In a world where 12-plus hours of work are shoved into an eight-hour workday, any reduction in stress is a huge help. Not only is stress reduced, but accountability and success rates increase. Who wants to miss a worksite group exercise class when the instructor and your colleagues will know you skipped out?

Mood and Morale Improvement

Not only can worksite exercise programs positively contribute to employee’s weight-loss success, but group programming can improve the mood at the office when employees are pressed to perform and produce. A well-run worksite group exercise class will allow for the sociability that employees may not otherwise receive throughout the day. Classes can also build on an element of friendly competition where participants will work harder in a group than they would push themselves on their own.

Reduced Liability

Last but not least among the benefits of group exercise is an increase in participant safety and organizational liability. Classes that are taught by a certified instructor drastically decrease the likelihood of employee injury and minimize liability for the employer.

Your employer may not offer a corporate wellness program or a corporate fitness center now. But when they realize all of the benefits for their associates and the company, I’m sure they won’t be too far behind the fitness train.

Most people use the terms "physical activity" and "exercise" interchangeably, even though there is a difference between the two. Physical activity is movement that causes the muscles to contract, while exercise is structured and helps to maintain or improve physical fitness.

So, is it okay to use these terms interchangeably, or should companies promoting employee health and fitness be sure to specify one over the other? (Ugh, the confusing terms of the fitness industry.)

Physical Activity Is Easy to Incorporate into Your Day

The biggest bonus to physical activity is that you can be physically active throughout the day by taking the stairs, raking leaves, or parking your car in the back of the parking lot. You can do all of these things at your own leisure when you don’t have time to schedule a workout. And, if you are being physically active to the point where your heart rate is elevated and you feel as though you are working hard, your overall health will benefit.

Scheduled Exercise Makes Employee Health a Priority

I think the biggest question among corporate wellness promoters is, "Will a daily exercise routine benefit employees more in the long run compared to physical activity?" I have mixed emotions on this. By scheduling time to exercise, individuals are making their health a priority and have taken the step to improve their overall well being. But being physically active, beyond activities of daily living, can make a difference in an employee’s health as well.  

If companies want to see the benefit of incorporating corporate fitness into their organization, they can start by encouraging employees to take the stairs instead of the elevator. I can guarantee that once employees make this a habit, their productivity will increase, stress levels will decrease, and they will start asking for more ways to increase physical activity throughout their shift. Or they might even start asking for an onsite fitness center!