Corporate Fitness and Active Aging

Working on balance for the reduction of falls should be a part of your fitness journey during your aging process. It is important to talk about strength and the relationship it has with the reduction of falls.

 An individual walks into my office and asks to work on his balance because he is very fearful of falling. He is 82 years old. I will call him Joe. So, I asked Joe a series of questions. Joe has already been a member (application and consent have been completed) and has had a doctor’s consent to participate in a program for our wellness center. There are sensory deficits that can contribute to balance issues, such as lack of hearing or vision loss. Joe has both. Also, he struggles with getting up from a chair and up and down stairs. He does use a cane.

Joe and I went through a series of tests to assess balance and strength and found some areas that could be improved. Listed below are a few of the tests that could be performed by a fitness professional. Based on these results, an exercise prescription would be provided.

• Sit-to-stands test
• Single leg stance test
• Bicep curl test
• Timed up and Go test
• 2- min step test (cardio endurance)
• Functional reach test

This can be overwhelming at times; steps can be taken to improve his balance and strength. He scored on the lower part of the scale, which is why he struggles with some of his day-to-day activities such as getting out of a chair or walking up and down the stairs. Adding to those day-to-day activities, what if he had a bag of groceries or was carrying something from the first floor to the second floor? That would increase his risk of falling due to his lack of strength. So, the question would be, how can we improve his strength and decrease his risk of falling?

Here are some simple exercises (after a medical consultation) that you can add to his routine to get him stronger and reduce his risk of falling:

Leg-Focused Exercises

• Sit-to-stand exercises (chair squats to start with to modify)
• Standing leg lifts (done holding on to a countertop, standing tall
• Leg lifts lying in bed
• Calf raises (hold on to a tall chair or countertop, standing tall)
• NuStep (if applicable -or walking)
• Balancing on one leg (staying close to a chair)

Core Strengthening Exercises

• Bridges (can be done in bed, or if you can confidently get on or off the floor, with a mat)
• Seated crunches in a chair
• Seated marches in a chair

Since Joe was a new member, I did suggest a beginner-level balance class for him as well. When starting out a new exercise program, pay attention to how you are feeling. Ask yourself, does this make me feel good, do I feel pain, or am I too tired to continue for the rest of the day? It is ok to start slowly. Just remember it is ok to start slowly, but it is also important to know that the most effective way to prevent falls is to strength train and be consistent.

Ask yourself, do you have a strength program? If not, seek out a fitness professional that can help you with your strength journey. This can help you with future injuries and falls. Stay strong, my friends.

Most people think about setting new personal bests, peak mileage, or even a faster pace. But the people who end up crossing the finish line strong all share one thing: they have mastered the art of recovery.

When training, we generally see two equal parts: effort and rest. While we wish we could train every single day—driven by ambition, feelings of falling behind, or just sheer enthusiasm—the science behind it is very clear: recovery is not a pause in our training. Recovery is our training.

While training, we create microscopic tears in our muscle fibers. The cardiovascular system is stressed. Our joints and tendons absorb thousands of pounds of force with each step run and with every repetition. None of that adapts, strengthens, or improves during the lift or run itself. This improvement happens during rest, when your body can rebuild smarter and stronger than it was before. If we skip that process, we don’t just stall our own progress—we run the risk of injury, burnout, and fatigue that makes our end goals seem impossibly far away.

In this, you will learn why rest makes you faster, not slower; the difference in recovery styles; how sleep fuels our performance; and lastly, habits that you can implement in your own life to promote recovery.

The Science of Muscle Repair
Every time we train, we put our body under controlled, deliberate stress. This stress is also known as a stimulus. After providing a stimulus, the “adaptation”—or getting stronger, faster, and more efficient—happens in the recovery phase that follows. Our bodies don’t rebuild to baseline after recovery; they rebuild above it.

If you are just beginning, your muscles need about 24–48 hours to fully repair after a moderate-level training session. If we go beyond that window with another hard session, we are stacking stress on unhealed tissues. Prolonged overuse can lead to many injuries, such as shin splints, IT band syndrome, and stress fractures, which can become a real risk for runners.

Active vs. Passive Recovery
Recovery does not always mean doing nothing. Active and passive recovery both have a place in your training plan.

Passive recovery is rest: sleep, relaxation, and reduced physical activity. After a long run or a hard training session, your body really needs a day with low demand so it can focus entirely on repairing itself.

Active recovery involves gentle movement. This can be a 20-minute walk, light stretching, yoga, or a leisurely bicycle ride. These activities increase blood flow to tired muscles, helping flush out metabolic waste products like lactic acid without adding additional stress. Many experienced runners and lifters swear by an active recovery day between their hard training sessions.

Sleep Is Your Secret Weapon
If you're only getting six hours of sleep a night, there is no amount of foam rolling or nutrition planning that can make up for it. Sleep is when the vast majority of physical repair happens. Growth hormone secretion is at its highest levels during deep sleep, muscle glycogen is restored, and the nervous system resets itself in this state.

For people actively training, we should be aiming for 7–9 hours of quality sleep per night. If you even miss one good night of sleep and recovery, you can see reduced energy levels, lower perceived effort tolerance, and slower reaction time. Before a race or big training event, we need to prioritize sleep in the final week above almost everything else. A consistent pre-sleep routine, no screens for 30 minutes before bed, and a cool room can meaningfully improve both sleep quality and training outcomes.

Recovery Habits for Beginners

• Schedule Rest Days
Treat your rest days as non-negotiable in your training calendar—don’t skip them when you “feel good.”

• Proper Cool Downs
Helping your heart rate return to baseline will promote a faster recovery process.

• Stretching and Mobility
Focus on generally tight areas, including hip flexors, hamstrings, calves, quads, and shoulders. Holding these for 30–60 seconds is ideal.

• Foam Rolling
Self-myofascial release is a great way to break up tight or “sticky” muscles and reduce delayed onset muscle soreness after hard training.

• Post-Movement Meal
Don’t skip your carbohydrate- and protein-focused post-training meal—it’s a great way to speed up muscle glycogen restoration in the body.

• Cold and Heat Therapy
A cold shower or an ice bath can help reduce inflammation after an intense training session. Contrast therapy (alternating hot and cold) can also help accelerate recovery.

• Listening to Your Body
Knowing your body is your best recovery tool. Persistent fatigue, soreness that doesn’t go away, or a drop in overall mood are all signs your body needs more time to recover—not another workout or long run.

Training for a lifting competition, 5K, or mini marathon is one of the most rewarding things you can do for your health and confidence. It only pays off when you practice both the effort and the rest. Build your recovery in from day one, and you won’t just reach the finish line—you’ll cross it feeling like you could go further.

The holidays are a time for joy, connection, and celebration — but they can also bring stress with travel, packed schedules, and disrupted routines. It’s easy for fitness habits to take a back seat during this busy season, but staying active doesn’t have to be complicated or time-consuming. Even small bursts of movement can make a big difference, helping you sleep better, reduce stress, and boost your energy.

How Much Activity Do You Really Need?

According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise each week. During the holidays, this could look like taking a brisk walk after meals, doing a short bodyweight circuit, or following a quick 10-minute yoga or core workout. The key is to keep movement simple and enjoyable. Find activities you love — join a group fitness class, head outdoors for some friendly competition, or put on your favorite holiday playlist and dance around the house. Exercise doesn’t have to feel like a chore, especially when you make it social and fun.

Plan Ahead for Success

With so many commitments during the holidays, time can slip away fast. Try blocking out small windows of time in your day for movement and treat these moments like important appointments. Using a day planner or phone reminder can help you stay consistent and accountable. Even if you’re traveling or away from the gym, you can still get a great full-body workout. Pack light equipment like resistance bands or use what’s around you — stairs, furniture, or even luggage can double as fitness tools. Every bit of movement adds up.

Why Staying Active Matters

Regular exercise does more than maintain your fitness level — it also reduces your risk of chronic diseases such as heart disease, stroke, and diabetes, while improving mood and overall well-being. You don’t have to hit a specific number every single day; what matters most is consistency over time. Make movement part of your holiday traditions by encouraging family or friends to join you for a walk, dance break, or quick bodyweight challenge. Stay hydrated, aim for seven to eight hours of sleep each night, and celebrate small wins that keep you feeling your best.

The holidays are about celebration, so bring that same spirit into your workouts. Stay active by being social, trying new activities, and incorporating daily movement challenges. With the right mindset and a little creativity, maintaining your fitness routine can feel just as rewarding as the festivities themselves.

Arthritis is not a sign that you are aging; rather, it is a testament to the vibrant life you have led and all the incredible things your body has accomplished for you! Just imagine the tales your joints could share. Now, it is time to embrace a new narrative for this season of your life, embracing those little creaks. By making simple adjustments to your exercise and wellness regime, you can stay active, strong, mobile, and happy. Here is what you can do to keep your joints healthy as you age.  

Adjust your Workouts 

When choosing exercises, it is essential to consider activities that are gentle on the joints but still effective in building strength and flexibility. Here are five arthritis-friendly exercises:  

• Walking: A simple yet effective way to keep moving without putting too much strain on your joints. 

• Swimming: The buoyancy of water supports your body and reduces the impact on your joints while providing an excellent full-body workout. 

• Yoga and Tai Chi: These practices focus on gentle movements, balance, and flexibility, making them ideal for improving joint function and reducing stress. 

• Cycling: Whether stationary or on the road, cycling is a low-impact exercise that helps build muscle strength and improves cardiovascular health. 

Three Lifestyle Habits to Adopt 

• Staying well-hydrated ensures that joint cartilage remains lubricated, which minimizes friction. 

• Quality sleep allows your body to recover and rejuvenate. 

• Consuming nutrient-rich foods packed with minerals can help alleviate arthritis symptoms, such as flare-ups. 

Flare-ups may occur due to changes in temperature or barometric pressure, high-stress situations, alterations in medication, and even weight gain. Understanding what causes flareups can help you manage them better.  

Consider Supplements  

Research has shown that taking natural supplements can decrease your arthritis symptoms. According to the Harvard School of Medicine, supplements like Glucosamine, Boswellia, Turmeric and White Willow Bark have shown to have beneficial effects on joint pain. Like any medication, it is important to find out if there are any contraindication’s and consult with a trained professional researching any supplement, medication, or surgery alternatives.  

Movement is Medicine  

Remember, the key to managing arthritis through exercise is consistency. Even tiny amounts of daily activity can lead to significant improvements in joint health and overall quality of life. So, lace up those sneakers, take that first step, and embrace the benefits that movement can bring to your arthritis care plan.  

Improving and maintaining your balance is central to help prevent falls and avoid injury. There are many ways to enhance your current level of balance, whether it be getting your daily steps in by walking, taking weekly chair or standing yoga classes, or by strengthening your stability muscles to help keep your body standing strong. Balance is much more than simply standing on one leg. Consider this 3-step approach to improve your balance potential. 

• One Foot in Front of the Other – In addition to a weekly walking goal, consider trying a balance class or dance fitness workout. Or maybe do a few daily exercises in your home, such as Tandem Arm Swings, where you place the heel of one foot against the toes of your other foot, then swing your arms next to your sides front to back.  Have a sturdy chair within reach in case you need it. Do this 10 times then repeat on the opposite side at least once per day. 

• Strong and Stable – Your leg, core, and arm muscles play a big role in maintaining stability. The stronger you are, the more confident you’ll be in keeping your feet on the ground. You might consider taking a strengthening class so a professional can help you learn great form. If you want a few things to try at home, consider these: 
   
  • A good exercise for stronger legs is a Sit-to-Stand.  Sit at the edge of a stable chair with your arms across your chest; use the front of your legs to help you rise up; feel the chair lightly touching the back of your legs; and sit back down with control…don’t plop! Repeat for 60-seconds at your own pace.
   
  • An upper body and core exercise to try is a modified plank against a wall. Place your hands slightly wider than your shoulders against the wall and step back about 1-2 feet. Keep your body as straight as a board while bending your arms and  leaning your weight toward the wall. Hold for 10 seconds at a time and repeat 10 times.

• Stretched and Balanced – Your ability to move your body through a full range of motion helps you to maintain good posture and stability.  For example, tight hips will cause your body to bend at the crease of your body where your legs meet your trunk and keep you from being able to completely stand upright. Try a seated or standing stretch or yoga class.  For a simple hip stretch to do at home, stand next to a chair or counter, squeeze the muscles in your rear end as you push your hips slightly forward. An added benefit to this stretch is that it strengthens the rear of your body while you’re stretching the front. Hold for 10 seconds then repeat 3-4 times daily. 

Balance improvements can be made by simple changes done consistently over time. It is not a quick process but if you set up daily and weekly goals of making exercise a habit, you will see positive changes over time. Moving, strengthening, and stretching is vital for maintaining your mobility. 

Regular exercise is incredibly beneficial for people with Parkinson’s disease (PD). It helps manage symptoms like stiffness, gait issues, posture, and balance deficiencies. Individual exercises can build into complex movement patterns, eventually evolving into activities such as dancing, yoga, and boxing. Since PD presents itself uniquely in each person, no two exercise programs will look the same. A personalized plan that takes into account both the individual’s daily needs and the activities they enjoy most will have the greatest impact on improving their quality of life.

Guidelines for a Parkinson’s-specific program recommend three 30-minute sessions per week that include cardiovascular work, strength training, and a preferred activity (yoga, boxing, tai chi, etc.). Training balance, posture, and flexibility should happen daily if possible. Cardiovascular exercise enhances motor function and cognitive abilities, while strength training slows disease progression and improves dopamine efficiency in the brain. Regular balance, posture, and flexibility work promotes better mobility, and a person’s favorite activity helps them apply these skills in a fun and challenging way.

Do it for the moves and the mood! Getting heart rates into the target zone (50-80% of maximum) has been shown to improve executive function, speed of processing, and memory. High-intensity exercise can slow neurodegeneration and, in many cases, even reverse the effects of PD. Cardiovascular exercise can be done with cardio equipment, but it can also be combined with balance, strength, and reflexive movements found in activities like dancing, boxing, or ping pong. This creates a combination of benefits that also boosts mood.

Do it big and with gusto! High-energy movements, challenging sequences, and the ability to adapt in real-time are key. But make room for proper rest and resets throughout. It's important to celebrate achievements along the way and remember—there are no mistakes for someone with Parkinson’s, only opportunities to adjust and discover new ways to move. The brain is always rerouting itself through neuroplasticity.

Movement, sleep, and repair go hand in hand. Exercising regularly in the described style promotes better sleep, allowing the body to repair itself. This includes clearing away brain accumulations, releasing growth hormones to build strength, and reinforcing learning that leads to greater movement efficacy and confidence. Understanding the connection between exercise, sleep, and repair is crucial. Adding an evening ritual of breathwork and flexibility exercises can help maximize the benefits of movement and improve overall wellbeing.

Step up for a cause! Join us Thursday, April 10, for Pump It for Parkinson’s. Together, we can reach 25 million steps in support of those living with Parkinson’s disease. Don’t miss out—register today and help us make a difference!

When it comes to athletic performance and recovery, one advancement in recent years has been compression clothing. From professional athletes to fitness enthusiasts, compression garments have become a staple in many wardrobes. But what exactly is the science behind compression clothing, and how does it impact our bodies during exercise and recovery? Let's dive in and explore the world of compression wear.

The Science Behind Compression Clothing

Compression clothing works by applying pressure to specific parts of the body, typically the limbs, to improve blood circulation and lymphatic flow. This increased circulation can have several benefits for both performance and recovery.

1. Enhanced Blood Flow: During exercise, muscles require a steady supply of oxygen-rich blood to perform at their best. Compression garments help to improve blood flow by constricting blood vessels, which in turn increases the velocity of blood as it circulates through the body. This enhanced blood flow can lead to improved endurance, reduced fatigue, and enhanced overall performance.
2. Reduced Muscle Oscillation: Compression clothing has an ability to reduce muscle oscillation, or the small vibrations that occur in muscles during movement. By providing external support to muscles, compression garments help stabilize them, reducing the amount of energy expended during exercise and minimizing muscle fatigue.
3. Improved Recovery: By increasing blood flow and reducing muscle oscillation, compression garments can help to speed up the recovery process following intense exercise. This can lead to reduced muscle soreness and stiffness, allowing individuals to bounce back more quickly and continue training at a high level.
4. Temperature Regulation: Some compression garments are designed to help regulate body temperature during exercise. By wicking away sweat and moisture from skin, these garments can keep the body cool and comfortable and prevent overheating during intense workouts.

Selecting Compression Gear

When selecting compression clothing, it's important to consider factors such as fit, material, and intended use. Compression garments should fit snugly against the skin without being uncomfortably tight, and they should be made from breathable, moisture-wicking fabrics to maximize comfort during exercise.

Different types of compression clothing may be better suited to specific activities. For example, compression sleeves or socks are often used during running or cycling to improve circulation in the legs, while compression tops can provide support to the upper body during activities like weightlifting.

Compression clothing offers a range of benefits for athletes and fitness enthusiasts, from improved performance to enhanced recovery. By understanding the science behind compression wear and choosing the right garments for their needs, individuals can elevate their training and optimize their health and fitness. So, whether you're hitting the gym, pounding the pavement, or simply looking for a more comfortable way to recover after a tough workout, consider incorporating compression clothing into your routine.

Improving your running time and efficiency can seem overwhelming. Whether you are a beginner or well-seasoned runner there is always room for performance improvement.

Understanding and building an anaerobic base is vital, let’s learn more! It’s important to understand anaerobic training and how it can benefit you. Anaerobic training is exercise that occurs in the absence of oxygen and is usually seen in short high intensity bursts of exercise. Things like heavy weight training, running, or cycling sprints are all considered anaerobic forms of exercise. This seems counterintuitive to train as you are running long distances, however, sprints can assist in building your cardiovascular endurance. This form of training can increase lactate threshold, allowing runners to run faster and longer while improve running efficiency. Utilizing hill sprints, high intensity intervals, or tempo runs will get you where you desire to be!

Different then anaerobic, the primary source that drives our energy systems during aerobic exercise is oxygen. Exercises like walking, running, hiking, and swimming are usually done at a lower intensity but for a greater distance overall. Developing your aerobic capacity will allow you to utilize oxygen more efficiently which will allow you to run at a faster pace while keeping the perceived intensity low. Setting up your aerobic training will be based on what goal you set. If your goal is to run a mile as fast as you can, running 1.5 – 2.5 miles will be enough to give you a satisfactory result. But if you signed up for your local 5k, then those number will increase up to 4, 5, or even close to a 10k. This might seem counterintuitive as you are running further than is required, but further distances will pay dividends when it is time to race.

Now that we have our running training program set that’s all we should need right? Not quite, another critical ingredient is strength training. Implementing a strength training routine to your program can elevate your training and allow you to reach your goals. Utilizing strength training can increase the amount of muscular strength and core balance needed to run faster and longer. From a muscular perspective, keeping the muscles in tip top shape will allow you to run more often and will prevent injuries. Strength training can assist in mobility and allow the joints to go through their full range of motion. Supplement your running program by adding strength training at a minimum of once a week, ideally 2 – 3 times a week.

This year don’t allow yourself to achieve the same mile times. Achieve more this year by following these simple tips. Now get on the road and let’s start earning some mileage!

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

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

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

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

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

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

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

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

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

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

Most folks who have ever participated in balance training know that most exercises seem to involve only the legs. While it is important to focus on our lower extremities during our training, it is important to incorporate the use of our arms for more functional and effective training. Why? Because this will have more real-world applications! For example, practicing single leg stance is important for improving balance but most of us are not going to be in a situation where we must stand on one leg for an extended period of time. We will, however, be shifting our weight from one leg to another, swinging our arms like we do when walking, taking the stairs, dancing, or cleaning the house in real world daily activities.

So here we hope to provide you with a few balance exercises to consider for a more functional exercise for day-to-day fitness!

• Weight shifts with rotation (golf)
  • Stand with feet shoulder width apart with right hand on a chair or balance bar.
  • Raise left hand overhead with slight bend in knees.
  • Slowly hinge at the hip and bend down, bringing your left hand to the right knee.
  • Slowly rise back up, raising left arm overhead, rotating your shoulder, head, and hips, pivoting the right foot. Most body weight should now be on your left leg. This movement should almost mimic a golf swing.
  • Repeat 10 times, and switch sides.

• Step/lunge with rotation (walking)
  • Stand 6 inches or so away from a wall, facing the right.
  • Step forward with the left foot initiating a step or lunge.
  • Extend right arm forward, turn to the left, and touch the wall.
  • Rotate back to facing forward, stepping back to the starting position.
  • Repeat 10 times, and then switch sides.

• Hip hinge with overhead reach (stocking shelves)
  • Stand behind a chair with feet slightly wider than hip width.
  • With slight bend in the knees, hinge at the hip forward until hands are at or just below knee level.
  • Stand back up slowly and bring hands to your chest.
  • Press both hands over head as if you were putting something up in a cabinet.
  • Bring hands back down and repeat.
    • Use a weight or a ball for a more realistic experience!

• Single Arm Standing resistance band rows (walking the dog)
  • Attach a resistance band to an anchor point (balance bar or door handle)
  • Stand back to put tension on the band and set feet just wider than hip width.
  • Maintain posture keeping your shoulders down and elbows in as you row. Make sure to avoid trunk rotation.
  • Repeat 10 – 12 times and repeat on the other side.

• Farmers carry (carrying groceries)
  • Grab 2 heavy dumbbells (heavier than what you would normally use for biceps curl).
  • Stand tall with good posture, shoulders back, core engaged, and a dumbbell in each hand.
  • Walk at a slow and controlled pace around a room or down a hall with a flat even floor, and nothing in the way.
  • Perform this exercise for laps or for time (20-30 seconds for beginners and up to 1 minute or more for advanced).

These are exercises that can be done with little access to fitness equipment, but we still recommend connecting with your fitness professional to make sure you are completing them safely. All these mentioned can be modified to fit your abilities and what is more important is that all these exercises can be translated into real life activities.

Keep in mind, this is all about “functional” balance. While not all exercises are labeled as functional, they are still beneficial. For example, leg presses are great for building strength in the lower body, but they do not address balance specifically. Knowing why certain exercises are functional is also a great way to keep your fitness routine engaging, because now you know why you are performing a certain movement, and how it will apply out outside of the gym!

Interested in learning more to help your residents stay fit with functional fitness? NIFS Fitness Management includes 1-1 services and group programming that can help make sure your residents fitness program keeps them engaged in the things they love to do! Contact us for consulting opportunities.