Corporate Fitness and Active Aging

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!

This blog was submitted by an employee at a NIFS corporate fitness center.

It is our secret society...the gym. When the double doors open to the corporate fitness center, we leave behind, if only temporarily, any thoughts of the business we conduct upstairs. The agenda is no longer focused on a project plan and deadlines. Instead, we have one agenda in mind: to let everything go and enjoy the ride.

As we enter the fitness center, our corporate environment becomes the locker room. Where photos and paintings once hung, now hang towels drenched with hard-earned sweat, reminding us of our achievements of the day. File cabinets that once housed documents now are lockers and gym bags holding pairs of athletic socks, t-shirts, and gym shorts.

While our peers are e-mailing about deadlines, we are using e-mail to motivate and encourage our coworkers to get pumped up and be ready to work out. The ritual e-mails start about 45 minutes before class; a sort of buzz begins like bees to a hive.

When we come together for a group fitness class, for one hour we are all on the same playing field―incognito, no different from one another. For one brief hour at our corporate fitness center we are trying to motivate each other and to achieve similar goals, and we work harder than we ever have. If there is competition, it’s only to inspire those who need it and to push those who are up to the challenge.

I wonder if the trainers we entrust with our everyday routines understand the effect they are having on our lives? If they were flies on the wall in the locker room, wouldn’t they be surprised to hear conversations about how their classes have motivated us to do things we didn’t know we were capable of?

I wonder if our supervisors know how many endorphins have been released after our workouts to ensure that the rest of our working day is productive.

After class when we pass each other and exchange glances at the elevators in our business attire (which clearly separates us as Managers, Associates, or Supervisors), we just flash each other a smile, because for one hour of the day we are no different from each other. We are just employees, our guard down, laughing, sweating, and coming together….a priceless camaraderie.

So for now, as we leave the worksite fitness center through the double doors, we leave behind our secret society with a few more smiles and a few more friendships! 

NIFS would like to thank Hollis Mills for this blog.  Tell us what you like best about your worksite fitness facility!

This much-debated topic has gone round and round in the medical and fitness community. Is it possible to be overweight and still be healthy?

On one side of the coin, researchers speculate that if an overweight or obese person has normal blood pressure, cholesterol, and glucose levels, there is no reason to push weight loss. On the other side, a study published by Circulation online in 2009 concluded that overweight (body mass of greater than 25) individuals with no abnormalities of blood pressure, cholesterol, or glucose have a 50 percent increased risk of developing heart disease compared to those of normal weight (body mass of less than 25). Beyond being bad for your heart, increased weight increases the risk of cancer and type 2 diabetes.

Regardless of what side of the debate you fall on, one thing is unanimous: Fitness is key and pounds matter less than type of body fat. That is where a worksite wellness program and corporate fitness staff can come into play to help you identify and reduce your dangerous fat.

Recently there has been a push to look beyond the standard BMI (body mass index) measurement and into true body composition testing. Skinfold testing, BOD POD, and underwater weighing are just a few of the tests available to determine the true percentage of body fat.

BMI does serve a purpose, but it also has its shortcomings. For example, check out the Shapely Prose blog by Kate Harding. She runs a “BMI Project,” a series of photos of individuals of different sizes with their BMI levels. It’s a glaring example of how skewed the BMI measurement can be at times. 

The fact is that being overweight or obese is not necessarily good for you, but more importantly being overfat is the largest concern. So eat a balanced diet, get plenty of exercise, and take care of yourself. Regardless of the debate, you have only one body, so take care of it!

Corporate wellness program members hear terms like BMI, body fat percentage, girth measurements, and waist-to-hip ratio floating around on a daily basis. There is more to a person's body composition than just the number on the scale, but what number matters the most? Let's compare body mass index (BMI) to body fat percentage.

Using BMI (Body Mass Index) to Measure Employee Health

BMI is a ratio of a person's height to weight. Think of it as a chart where you would find your height on one side and your weight on the other. Connect the two dots, and boom: That number you landed on is your BMI. (Here's an online BMI calculator.)

As you can see just from that description, BMI is a very general assessment of overall body makeup. It tends to be more abstract. Tell someone that his or her BMI is 23.7 and, chances are, that won't mean much to the individual. People are classified as either underweight, normal, overweight, or obese, with no breakdown within those broad categories.

Body Fat Percentage for Determining Employee Health

Percent body fat, on the other hand, requires a more involved process for testing (including bioelectric impedance, skinfolds, underwater weighing and BodPod (air displacement) technology) to determine how much of a person's total body weight is comprised of fat versus fat-free mass (muscles, bones, organs, tissue, etc.). Body fat percentage is more telling of a person's fitness level. Two people may look the same as far as appearances go, and quite possibly have the same BMI. But they could have very different body fat amounts.

The application of percent body fat is simple. If a person weighs 160 pounds and is told his body fat is 15%, he can do the math and know that he is carrying 24 pounds of fat and 136 pounds of fat-free mass. If this person loses 10 pounds over the course of a few months and retests his percent body fat, he will have specific data to compare, whereas his BMI rating may be in the same category as it was before.

Why Percent Body Fat Is a Better Emloyee Heath Measurement

Over the years I have seen articles surface claiming things such as that BMI may not be an accurate measurement for different ethnicities, neck measurements are just as valid as BMI, etc. But percent body fat cannot be as easily argued against.

The big commonly known fault with BMI, and the reason behind its generality, is that the number does not take muscle mass into account. This makes BMI misleading in two ways:

• Firstly, a person who is underweight or normal on the BMI scale may still have a high percentage of body fat, meaning a lower level of fitness.
• On the flip side, a person with a large amount of muscle mass, for example a football player or bodybuilder, could be told by the BMI ranking that he or she is morbidly overweight, when the individual in fact has a low percent body fat and high fitness level.

I perform body composition tests in my corporate fitness center, using the Jackson-Pollock 7-site skinfold protocol, and I see these scenarios often. I have to explain the huge discrepancy when a person's BMI is in a healthy range but the body fat percentage is high, or vice versa.

The bottom line is that BMI is a general overview and can be an introductory assessment of a person's body composition. It's perhaps useful when more involved testing is not available. For more truth behind the matter, look at percent body fat.

(Further reading: See this article, which discusses the validity of both numbers.)

Although each day may technically be a new day, today brings the stresses of yesterday and the preparations of tomorrow. Nowadays a 40-hour work week is hard to come by, and going home without work is even harder to swing. With all of this added work comes added stress.

Untreated Employee Stress Is Bad for Business

Stress that is not dealt with properly can lead to negative outcomes. The outcome you will be least excited about is loss of productivity. Along with loss of productivity comes an increase in heart rate and blood pressure, headaches, upset stomach, and chest pain, and it can even worsen certain ailments employees already have.

According to an annual Harris Interactive Attitudes in the American Workplace survey, 83% of Americans reported they are at least a little stressed at work, and nearly half said they need help in learning how to manage stress.

Consider the following tips to keep your stress at bay.

Develop a Wellness and Fitness Program or add Stress Management to Your Offerings

If your company doesn't offer a worksite wellness program, get busy creating one! Worksite wellness programs offer great resources for employees to better their health, including stress management. A healthy and stress-free employee equals more productivity for the company, so it's a win for both! (See the Wellness Council of America's site for tips.)

Encourage Employees To Use Deep Breathing Techniques

Deep breathing counteracts the increased heart rate and blood pressure that happen when the body is under stress. It is one of the best ways to stay calm when the body wants to do the opposite, and it can be done anywhere. When you breathe deeply, you are sending a message to your brain and body to relax. Next time your employees feel stressed on the job, have them try these steps:

1. Sit up straight and exhale completely through your mouth.  
2. Place your hands on your stomach and slowly inhale through your mouth, pushing your hands out with your stomach.
3. Hold the inhale for two to five seconds and slowly exhale.
4. Repeat until you feel relaxed.

Encourage Exercise As A Lifestyle, Including at Work!

We've all heard about how exercise can help you maintain heart health and manage a healthy weight, but exercise can also be a great form of stress relief. Physical activity not only boosts the release of those feel-good endorphins (and in turn boosting your mood); it can also improve sleep that can so often be disrupted by stress.

If you or your employees aren't currently exercising, start slow. Choose an activity that you enjoy and maybe even consider including your friends. Making it a social activity can give you a stress-relieving social network and make you more likely to stick with the program.

The Results Are Worth the Effort

Learning to manage stress in healthy ways will keep your employees producing the work your want to see as well as keep them sane during the process. You are only as good as your body allows, and it needs to be healthy in order to perform at the top. Make every day a new day by dealing with the stresses of yesterday and breathing through the thoughts of tomorrow.  

As a health and fitness specialist in a corporate wellness center, it's not very often that I venture out into other buildings on our company's campus. However, a few months ago on one such trip, I saw a treadmill in the middle of a cubicle area. I did a double-take and realized this was a walkstation, a treadmill with attached desk space and a laptop dock.

Now, personally, I find it difficult to read a magazine while exercising, let alone plug away at data or send thoughtful, grammatically correct e-mails, so my gut instinct was that this was a case where multitasking yields fewer benefits than performing both things separately.

What the Employees Think About Walkstations as a Work Exercise Option

I decided to ask employees for first-hand comments. Here is a synopsis from one regular user:

• Pros: It provides a change of pace to work routine; allows an employee to stretch his or her legs and get some activity while continuing to be productive; provides an energy boost when things begin to drag during the day.
• Cons: It is difficult to do tasks that require a lot of computer mouse movement; once the treadmill reaches a speed of 1.5 mph, it is hard to do much besides read e-mail; there is often a self-conscious feeling of being on display, as this is a relatively new concept; the walkstation can be noisy for others working nearby.

This particular employee commented that he experiences more energizing and stretching effects simply by periodically standing up from his desk.

Another employee made remarks that were quite contrary to my assumptions about the walkstation. She said it forces her to focus on the task at hand and eliminates the distractions of the phone and people stopping by her office. She also said, rather shockingly, that her only complaint was the treadmill was too slow—the speed is capped at 2 mph.

One Professional Opinion on The Matter

I am concerned about safety and ergonomics. To my knowledge, this particular walkstation did not have the capability to adjust the computer screen to eye level, thus increasing the chance for neck strain and shoulder discomfort. In fact, the second employee also stated that after an hour of use, her lower back began to hurt.

I'm sure much of the walkstation debate depends on how coordinated and focused the user is, on or off a treadmill. If anything, these are best for very short periods of use. However, I'm not convinced that this invention increases workplace productivity or employee wellness.

The majority of office cafeterias post nutrition information for numerous items they serve. But how many employees want to waste valuable lunch-break minutes searching for them or reading their microscopic fonts? I know I don't! I tend to go for the meal I think sounds the healthiest and pray that, when I plug the details of my meal into my online calorie counter, I don't find out I blew an entire day's worth of calories on one little lunch.

An Innovative Employee Health Solution

If the small nutrition labeling on the wall next to the food isn't doing employee health justice, would seeing the calories, total fat, carbohydrates, and protein listed on the food receipt make an impact on employees' overall health? Check out SmartReceipt's Nutricate, a system that prints nutrition information right on lunch receipts. Nutricate has the potential to help employees make a positive change in their eating habits by making it easy for them to value their calorie intake like they value their hard-earned cash.

Weighing Cost Against Employee Wellness Benefits

The biggest issue with a product such as Nutricate will be cost related. Will a receipt plastered with nutrition information benefit companies enough to outweigh the extra cost? Will companies have to put a higher price tag on their food to make up for the expense of supplying a fancier receipt?

Worksite wellness should be about improving employee lifestyles, and thus controlling healthcare costs. Maybe, in addition to adding nutrition information on receipts, companies could also use SmartReceipt to advertise health tips and their corporate fitness programs – making the health impact on employees even greater!  

You've had your morning coffee and breakfast and you're ready to begin your workday. You plop down at your desk to scan through the 50 e-mails you received since you shut down your computer last night. By the time you finish, more than an hour has passed, you've answered five calls, and your boss is begging for your help with an agenda for a last-minute meeting.

To top it off, stress is setting in. Guess what? Your brain is already fried and your productivity for the day will probably be minimal.

Exercise at Work Is the Answer

What if your company offered employees 30 paid minutes each day to exercise in its corporate fitness center? Would employee productivity increase? Studies show it would. Exercise has positive effects on the brain. It stimulates the brain and nervous system, decreases stress, and increases performance. I don't know of a single CEO who wouldn't want his or her staff performing better on the job. Fewer mistakes equals more company return, happier bosses, and happier employees.

Increased Productivity Can Outweigh the Cost of a Corporate Fitness Program

You're probably wondering whether the benefits of opening a corporate fitness center outweigh the cost. The right type of managed facility would. Many corporate fitness centers have trainers who can help individuals reach their fitness and health goals, which means lower insurance costs, fewer sick days, and increased productivity. Corporations can reap many benefits from having a corporate fitness or wellness center. 

What's Your Next Step?

Convince company decision-makers to consider the benefits of allowing employees to exercise on company time. If a worksite fitness center seems out of reach, suggest a company-wide walking program or an exercise class at work. Become a healthy workplace advocate by providing articles and research that show how productivity and efficiency increase with employee exercise (see above).

Imagine the positive change that could occur for you and your fellow employees if your company took even a few steps toward better workplace health!