Corporate Fitness and Active Aging

Are you one of those people that only use the elliptical machine when told to lie off of exercise due to a lower body injury? Even though most studies have found that the treadmill may burn a few more calories, it’s still important to mix up your workouts. If you are a runner I’m sure you have heard about the importance of cross training your muscles to prevent injuries. The elliptical is a good way to cross train and can be just as challenging!

The elliptical mocks a running motion but does not have a high impact on the joints and spine. Most ellipticals are now made with a movable upper body too, so you get the upper and lower body moving together. I prefer the ones with the adjustable incline too, but not all come with that option. Moving forward and backward helps to target different muscles, and prevent boredom.

Have fun with the elliptical and try this workout! I have you playing around with it enough that time should fly by!!

Forward on the elliptical

• 2 minutes – resistance level 4
• 3 minutes – level 5 (if ramp can be adjusted, take it all the way down – similar to cross country skiing)
• 3 minutes – level 8
• 2 minutes – level 5 (if possible adjust the incline all the way up – similar to climbing stairs)
• 3 minutes – level 10
• 2 minutes – level 12

Backward on the elliptical

• 3 minutes – level 8 (if possible adjust the incline at the half way mark)
• 3 minutes – level 10 (if possible adjust the incline all the way down)
• 2 minutes – level 12
• 5 minutes – level 6 (if possible raise the incline all the way up)
• 2 minutes – level 10

Cardiovascular exercise…..people either love it or hate it! I’m sure by now you’ve heard that cardio alone is not the answer to reaching your fitness goals. It is important to add a strength and flexibility component too. Although, cardio and physical activity in general have many health benefits, but they have even more when you “mix it up”!

Changing up your activities can help to get you over that plateau, improve your mood, prevent boredom, fight against high blood pressure and cholesterol, and increase your energy levels. You don’t always need to be on a cardio machine for an extended period of time to get a good cardio workout.

Try some of these cardio exercises in short intervals to get a great 30 minute workout, rest for about 10 seconds in between if need be. Check out the demonstration video links for each set and get to your corporate wellness center to try them out.

Set 1:

• Squat Jacks – 30 seconds
• Lateral Squat Hops – 30 seconds
• Plank Hop Overs – 30 seconds
• Traveling Burpies – 1 minute
•  Rest – 1 minute

Set 2:

• Hop Throughs – 30 seconds
• Skater Lunges – 1 minute
• Bottom Down Hops – 30 seconds
• Rest – 1 minute

Set 3:

• Twist Box Jumps – 30 seconds each side
• Gliding Discs Mountain Climbers – 30 seconds
• Gliding Discs Floor Jacks – 30 seconds
• Repeat (work your way up to repeating 2 – 3 times for added intensity)

*Don’t have access to gliding discs? Use paper plates or towels.

I woke up one morning and my obliques were really sore and tender to the touch. I couldn’t figure it out because I hadn’t taught or taken a core class the day before at my corporate wellness site. Then it hit me that the only thing different I had done was sprints. I hadn’t done sprints since track practice, which was a long time ago, but I had no idea how much I use my core! I loved the feeling of my obliques being that sore, so I decided to start incorporating more sprints into my workouts.

Don’t consider yourself a sprinter? That’s ok, I’m not either! Athletes may laugh at my speed but for me it’s a “sprint”. I push myself to run as fast as I can for short periods of time. First, let’s talk about form. Use your arms and core to help pick up the speed. Control your arms and keep them tucked close to your body, elbows at 90 degree angles. Keep your toes straight and lift your knees. Be sure to keep your head/eyes up and slightly lean your upper body forward. The faster you pump your arms, the faster your legs will go! Add some variety to your life and try this sprint workout. 

• Warm up with a slow jog for 3-5 minutes
• Pick it up for a faster run (75%) for 1 minute
• Sprint (100%) for 45 seconds
• Jog (60%) for 2 minutes
• Sprint (100%) for 1 minute
• Go back & forth with the jog for 2 minutes and sprint for 45 seconds or 1 minute at a time for 20-30 minutes.
• You can also take breaks to add some pushups or planks in for 1 minute intervals.

This can be done anywhere….treadmill, in your neighborhood, on an actual track, or anywhere else that you have an open space and is a safe environment.

Twenty years ago, would you have ever thought you would be checking out the break-room bulletin board and coming across a yoga class being offered in the office or onsite gym? Chances are it would have been highly unlikely, not to mention overlooked because it did not have the buzz or trendy reputation it does now.

Hopefully, most of us now know that the benefits of yoga practice in a chair, studio, or corporate fitness center go beyond meditation, headstands, flameless candles, thin sticky mats, and soothing music. I have seen yoga become an increasingly positive influence in workplaces all over the country with a melting pot of populations. You might even see children and pets taking advantage of the yoga inspiration.

The interest in increasing productivity and improving employee health has weighed heavily on corporate America. Long hours at a desk, aching back, neck pain, burnout, and emotional discontent are all repetitive stressors corporate employees face each day. Did you know that this, in turn, amounts to less productivity? What is your company doing about it?

Think about this, as an employee: What would you do with an extra 15-minute mandatory stress break built into your day?

Offering free stress-relief options such as yoga is a simple and convenient way to help employees find stress relief in the office. True, it’s up to each individual to start their practice, but I promise once you start you won’t stop. The great thing about yoga at work is that it’s a time to take a break from your desk and relieve stress. It’s convenient, and it feels good!

Chair yoga is becoming popular among executives as a boardroom break; this is a great alternative to unit meetings or exercising at your own desk. That’s the greatest benefit of yoga: it can be done anywhere and it doesn’t have to take a lot of time!

Yoga won’t cure all, nor will it be chosen by all. But it sure has shown to be a great addition to corporate wellness offerings. Many of the yogis tell me they love doing yoga at work because they can practice in a noncompetitive and nonjudgmental atmosphere and experience it with coworkers. Many of the participants enjoy the multiple benefits. After final relaxation, it helps guide them to a calmer state of being as they return to work. It also helps improve core stability and balance, and helps increase total body strength. We try to make sure all energy is left at the door. Each person is focused on their own practice of the day.

In part 1 of this blog, I went on a bit about the dangers of sitting and then began to describe NIFS’s Fit-It-In program offered by Kathy, one of our managers at a client site. We’re proud to share that Kathy’s initiative, a collaboration with her client, was a large part of the reason her client was able to win the American Heart Association’s Fit-Friendly Company Platinum Designation and the Workplace Innovation Award in 2013.

Fit-It-In was conceived to help her associates combat sitting disease. While the program itself is creative and well thought out, the most compelling element (and probably the single biggest contributor to the program’s success) was Kathy’s effective outreach to mid-level managers for their support of the initiative.  

We knew Kathy was successful at achieving supervisor support when we got this data back from a participant survey: The pre-program survey revealed that 70% of associates felt they had the support of their immediate supervisor to participate in programs that would improve their health; however, by the end of the program that number had improved to 96%.

Below I outline some of the key elements of Fit-It-In as well as some important lessons learned. I also share the compelling data that screams “effective employee health program.”

Bringing Fit-It-In to the Masses

After Kathy garnered the support she needed from executive leadership and mid-level managers at her client location, she set about launching Fit-It-In. With the help of the wellness team at her site, she was able to purchase a fitness band with handles for each associate in that office. Then she started educating the masses on how to use their new band. Through one-on-one meetings in the fitness center, speaking at department meetings, hosting exercise breaks (“flash mobs”), and providing handouts and other literature (which was regularly changed and updated throughout the program) in strategic areas of the building, she was able to reach most of the associate audience more than one time.

Following an educational blitz, Kathy continued her efforts to be routinely visible for the associates both in the client’s onsite fitness center promoting short, 15-minute workouts, and at department meetings. She facilitated stretch breaks, walking groups, and other simple opportunities for associates to infuse some physical activity into their otherwise sedentary day.

Capturing Health Promotion Success in Numbers

If you read part 1 of this blog, you’ll recall that I described this program as “conceptually simple.” It is. The elements I’ve mentioned are the types of services being offered by corporate health professionals all over the country on a regular basis. What is unique about Fit-It-In is the level of managerial support Kathy garnered as well as the rigorous data she kept throughout the program.

Kathy started with a pre-program survey that captured information such as this:

• How many hours per day are you sedentary?
• Have you maintained consistent workouts in the past month?
• Do you feel that you have the support of your manager to maintain your health through amenities and services available at work?

As the program progressed, she surveyed associates monthly to find out if they were participating in Fit-It-In activities, and if so, how often they were engaging in specific elements of the program. Here’s what we learned:

• Within the first four months of launching Fit-It-In, the percentage of associates participating in any activity over the course of the month increased 34%.
• The percentage of associates who completed the Fit-It-In band exercises at their desks three to four days per week increased 42%.
• In the first four months of the program, 33% more associates were walking at work at least five times per week.

The data goes on, and on, and on. As I said, Kathy surveys participants monthly to track progress and to continually evaluate opportunities to fine-tune and improve the program.

Program Costs and Lessons Learned

It’s important to note that while this was an uncomplicated program, it wasn’t free. I’ve outlined basic program costs here:

• Fitness band for 600 associates @ $5/band = $3,000
• Monthly prize @ $200 per prize = $2,400
• Monthly stairwell challenge @ $50 per month = $300
• Presentation board, prepping walking routes, and other miscellaneous supplies = $200
• Estimated 12-month total = $5,900

Every well-executed program comes with some lessons learned. When I talked to Kathy about this, here’s what she told me:

• Providing associates with multiple quick exercise/activities, not just one option, was integral to reaching the needs of a varied workforce. Some activities, like the fitness band use and stairwell challenges, worked well for call center associates, while outdoor and indoor walking routes were popular for those who could take more time.
• We can’t say it enough: middle management buy-in is essential to changing culture. Without the rally meeting sponsored by human resources where management could hear Kathy make the case for the importance of this initiative and provide their feedback, she would not have had the success we saw with the year-long offering.
• One key subtle difference between this program and others like it is that Kathy incentivized associates reporting their activity instead of offering prizes for completing the activity. Ongoing self reporting required associates to log into a survey tool and answer questions. By doing so each month, they were eligible for a valuable (typically around $200) monthly prize drawing.

Contact us to learn more about this program or the other services NIFS provides to our clients. If you’re looking for key strategies to engage your workforce, check out our whitepaper on the topic.

We sit. Frankly, we sit a lot. We sit at home, we sit on our commutes, we sit at work, we sit during our child’s after-school activities. Sit, sit, sit. And it’s not doing us any favors, either. In fact, recent startling statistics indicate that sitting may be a significant threat to our overall wellbeing.

Before you write this off as one of those “it can’t be that bad” indicators, consider these statistics. There are even more (if you need more convincing) in this compelling infographic.

• Sitting six hours a day increases your risk of death by 40% over someone who sits less than three hours.
• Between 1980 and 2000, exercise rates remained the same, but sitting time increased 8% and obesity doubled.
• People with sitting jobs have twice the rate of cardiovascular disease as people who stand for work.

And to those of you who say that sitting disease is really a problem only for people who don’t work out, think again. Data shows that prolonged sitting can negate some of the benefits you receive from regular exercise. Let me just say it one more time: How often we sit is a problem.

NIFS’s Fit-It-In Gets Results in Combating Sitting

So there it is: sitting is our great nemesis. If you’ve been wracking your brain for strategies that actually combat the gravitational pull to a chair, look no further. Below is an outline for one of NIFS’s award-winning programs, Fit-It-In, with real results that can be implemented in any worksite health setting.

But before I get into program specifics, I need to say that if you don’t have built-in strategies for evaluating your programs, you’ll want to be sure you establish that basic infrastructure in order to determine whether your efforts at combating sitting disease are actually working. For more on how NIFS evaluates our programs, read this blog. After all, without effective evaluation strategies, you can’t get fantastic data like this: Before Fit-It-In started, 100% of associates polled indicated they were sedentary at least four hours per day. By the end of the program, only 8% of associates polled indicated that they were sedentary four or more hours per day.

In the Beginning

This conceptually simple and highly effective program, called Fit-It-In, is the brainchild of one of NIFS’s managers, Kathy Douglas. Kathy manages a corporate fitness center for NIFS at a client where there is a lot of sitting. She, like most of us in worksite health promotion, had been following the news coming out in the last few years about the dangers of sitting and felt compelled to address this for the associates she serves.

She knew that if she could just get them into the fitness center, she could help them, even with small breaks in the day, to feel better and to gradually improve their health. But she was up against (1) individual inertia, and (2) a corporate culture for productivity that kept associates in their seats.

After much research, discussion with leadership at her client location, and careful outlining of the program’s goals and objectives, she launched Fit-It-In. The primary goal of the program was to help improve associate health and engagement by providing them with an efficient and convenient method of fitting in more physical activity throughout their workday.

Fighting Inertia to Improve Employee Health

Kathy knew she had a lot of work to do to reach the 500+ associates at her location with a message about moving more, and she was certain that focusing on getting them into the fitness center was going to be met with significant resistance. So she brought exercise to the associates and incorporated a variety of simple opportunities/events through which associates could engage in movement-oriented activities without having to truly work out.

Program features included the following:

• Fitness bands to all associates
• Online workout and stretching documents
• Indoor and outdoor walking routes
• Motivational stairwell challenges
• Fitness band exercise challenge of the month
• “15-2-Fit” 15-minute workout cards available in the fitness center
• 5-Minute Flash Mob fitness band exercise events
• “YES You Can―Fit-It-In” informational kiosk
• Monthly grand-prize drawing

Pretty great list of services in the initiative, right? Well, here’s the thing: Kathy knew (she’s been with this client for five years) that unless she was able to get support from mid-level managers, this initiative would flop, no matter how creative, relevant, simple, or potentially impactful it was.

Engaging Managers to Support Employee Exercise

Truly, this is what sets this program apart from others. Kathy spent a significant amount of front-end time with managers in the organization talking with them about Fit-It-In: how it would benefit their productivity goals as well as the health of their department members. She also sought buy-in from the executive leadership in her location so that the mid-level managers would know they had the support they needed to get Fit-It-In off the ground in their division.

Easy enough. On to the next steps, right? Unfortunately, it took a lot of effort on Kathy’s part to overcome managers’ resistance to allowing their employees to move for five minutes during a meeting, or at each hourly bell. There were significant concerns in some areas about productivity and department goals being compromised because employees would not be 100% focused on work 100% of the time.

It’s a common hurdle, but it’s not commonly overcome. Kathy was able to gain a lot of traction with these supervisors by presenting Fit-It-In jointly with Human Resources. She engaged the managers in conversation at the end of the presentation to listen to their concerns and other feedback. Kathy added elements to the initiative in response to those discussions and ultimately was able to remove most of the identified barriers to generate a win-win message.

If you want to read about how Kathy was able to go from 100% of associates reporting that they were sedentary for four or more hours to just 8% indicating that they were sedentary for four or more hours each day, you won’t want to miss part 2 of this blog. We’ll dig into the data, as well as offer an overview on how the program was implemented. I’ll also outline some of our key lessons learned.

Do you need to improve your posture? Sit at a desk all day and not realize that you slouch? A lot of people focus on the front of their bodies and forget to work the back side. Go to your corporate fitness center to start strengthening your upper back muscles which will help to pull your shoulders up & back resulting in better poster. Strengthening the upper back can also help with back pain. A stronger back will produce stronger shoulders and shoulder joint, resulting in less risk for injuries. Now that I’ve got you thinking about your posture, sit up straight! I’ve got your “back” so try this upper back workout for an improved quality of life!

*Very important tip when performing upper back exercises is to make sure the shoulders are rolled back and use the upper back by squeezing the shoulder blades together instead of pulling with the arms (biceps). Always focus on lifting with the back, and not holding your breath! Your muscles need oxygen to get stronger so think about taking deep breaths throughout all workouts.

Traditional lat pulldowns – either with a lat pulldown machine or try a dual cable machine to mix it up a little. 12-15 reps, 2 sets

Assisted pull ups – using the upper back, pull up (squeeze), slow & controlled lower the body still using the upper back. 10 reps, 2 sets

Dumbbell row – pick a challenging weight in each hand, palms facing each other, weights out in front of thighs, knees slightly bent, slight bend forward at the waist, pull elbows up high behind you and squeeze the shoulder blades while you pause, then release the weights slowly back to starting position. 12-15 reps, 2 sets (Very important – do not bend in the spine, just slightly at the waist!)

Push up position row – this works the upper back and core at the same time. While in a push up position up on the toes (knees on mat for modification), keep the hips in line with body not up, weight in each hand, alternating sides pull the elbow up high, squeezing the shoulder blade, and try not to rotate your body. Focus on using the upper back and core muscles during this advanced exercise. 10-12 reps each side, 2 sets

Summer will be here before we know it, which means spending time outdoors and hotter temperatures. Men will be working outside or spending time at the pool, which usually means having their shirts off. And women will be wearing dresses and also spending time outdoors. It’s time to focus on our backs for strength and a better appearance. How do you get ready for summer?

Why chose to do pushups over a chest press? For most, pushups may seem harder than a chest press which is all the more reason to get on the floor and increase your upper body strength the old fashion way. Performing pushups on a regular basis helps to build strength in the arms, shoulders, forearms, wrist, and chest. That’s a lot of muscles from just one exercise! Performing pushups correctly can also help to build core strength. I teach a couple strength classes a week at a corporate fitness center and I’m always reminding my participants to use their core just as much as their upper bodies when performing variations of pushups.

Speaking of variations, pushups can be fun because you can get creative from the traditional exercise. Typically, women have less upper body strength than men but that’s no excuse anymore! There are modifications so everyone can benefit from them. Performing pushups on the knees is a little less intense than up on the toes. The best part about this simple yet complex exercise is it requires minimal space and equipment. You can get a great upper body workout in your hotel room or living room performing a variety of pushups. Try some of these I’ve listed for you below…..

• Uneven pushups – One hand up on a step, medicine ball, or stack a couple of books (example – phone book) and the other hand on the floor, arms straight. Lower chest & and hips towards the floor, use the upper body and core to push yourself back to the starting position. Perform 10 reps then switch hands for 10 more. These, just like most, can be done on your knees or toes.
• Incline pushups – Place hands on the edge of the bathtub, step, couch, or bed (something stable), arms straight. Lower chest & and hips down, use the upper body and core to push yourself back to the starting position. Perform 12-15 reps.
• Decline pushups– Place feet up on a step, edge of the bathtub, couch, chair, stability or BOSU ball, or bed (something stable), hands on the floor & arms straight. Lower chest & and hips down, use the upper body and core to push yourself back to the starting position. Perform 12-15 reps.
  • This is a more advanced exercise because it may be challenging to do this on the knees. Although, if you use a stability ball place the thighs on the ball for less intensity. Or, roll out so the feet are on the ball to increase intensity.
  • Push up jacks– Perform a regular pushup, hands & feet on the floor. Lower chest & and hips towards the floor, use the upper body and core to push yourself back to the starting position. Then, hop both feet apart and back together similar to a jumping jack but on the toes with hands on the floor. One jack to one pushup equals one rep. Perform 10-12 reps.
    • If you want to do the push up on the knees, pop up on the toes for the jack part, then back to the knees for the push up.

Pushups get the heart rate up for a great upper body strength workout, so don’t be surprised if you are out of breath! Ready, set, go!!

Once you have learned basic strength moves separately and have mastered the form for each, consider trying a workout where you combine both a lower and upper body strength exercise into one. Combo exercises have many benefits, such as burning more calories and increasing your physical and mental coordination. They also allow you to pack more into a certain amount of time, making your workout thorough and efficient. On busy days, this can be a good way to squeeze your normal 40 minute workout into 20!

There are many ways you can combine separate, basic strength moves into a combo exercise: upper body paired with lower body, lower body plus core, two arm exercises combined, etc. Even combinations of more than two are possible, for example a squat with a bicep curl into a shoulder press. Get creative, as long as you are using proper form for all exercises. Here are five upper body/lower body combos to try today:

1. Squat w/ tree-hugger - placing a band behind your back (or ancor if possible), sit back into a squat while bringing your extended arms out in front of you as if you were hugging a tree.

2. Deadlift w/ upright row - maintain a straight back while performing the deadlift, as you return to standing position, perform an upright row leading with your elbows.

3. Step-up w/ bicep curl - stepping up onto a box or bench while performing a bicep curl, maintain proper form keeping knee in line with the ankle.

4. Backwards lunge w/ front raise - as you step back into a lunge simultaneously perform a front shoulder raise with manageable weight, strive to maintain proper form.

5. Shoulder press w/ leg extension - can be performed sitting or standing, if standing you will balance on one leg lifting the opposite knee. You will perform a shoulder press while simultaneously extending the lifted leg at the knee and lowering.

Take a 10 minute break today and work through these exercises for worksite wellness.  Be sure to complete exercises on both sides where applicable.

It’s Valentine’s Day… the chocolate lover’s favorite holiday! With boxes of chocolate at home and bowls of goodies at the worksite, you can’t help but indulge. You’ve heard it all before: dark chocolate is better for you than milk chocolate, everything in moderation, and so on, but is one really better for employee health than the other? Let’s divvy up the facts before we divvy up the chocolate.

We know that chocolate is derived from the cocoa bean, but where do the health benefits come from?

• Antioxidants: A high concentration of antioxidants has been proven to come from the cocoa bean. These chemicals aid the body in eliminating free radicals that promote disease and cause damage to the cells in your body.
• Flavonoids: Epicatechin, which is found in the cocoa bean, helps to improve cardiovascular function by improving blood circulation and relaxation of the blood vessels, which in turn helps to improve blood pressure. A chocolate a day just might keep the heart doctor away!

So what is the difference between milk chocolate and dark chocolate?

Dark chocolate contains little to no extra sugar and a larger quantity of cocoa (60 percent or more). This increases the amount of flavonoids; therefore, there are more antioxidants present. Since milk chocolate contains milk, along with added sugar, the flavonoids are at lower levels due to a possible interaction with milk. This leaves dark chocolate healthier. By choosing dark chocolate, you can also reduce the risk of blood clots, improve your mood, and help lower cholesterol levels.

It’s recommended that you choose chocolate that is at least 60 percent cocoa and consume only one ounce per day, which is equivalent to about one piece of Dove chocolate or 2 Dark Hershey Kisses. Forget the white chocolate; it contains no cocoa, so it provides no antioxidants for the body.

As hard as it might be, consume chocolate in moderation and don’t overindulge.

With all this chocolate talk, what chocolate treat do you prefer on this chocolate lover’s holiday? Leave a comment on our blog or visit the NIFS Fitness Management Facebook page and take our poll.