Corporate Fitness and Active Aging

When you were a kid, going out to play was something you likely did every day. No matter if it was riding a bike, skipping rocks at the pond, or running around the neighborhood with friends, it was just fun! Moving came naturally and easy and was not considered “exercise” to the adolescent mind even though it was most certainly keeping your body healthy. The reason I bring this up is because I want you to think about those times. They were a lot of fun, weren’t they? Sometimes in our fitness center, we will hear a member say that exercise isn’t very fun. We get it! Exercise isn’t everyone’s cup of tea, but as a fitness professional, my goal is to find a way to make it fun for you. Another thing we will often here is “I’m not as young as I was!” or “I can’t do that type of movement anymore.” It is true, with the play you did as a child, there was probably a lot of falling, bumps, and bruises and that can make a person apprehensive to get started in “play” again. But that is why we are here, to explore with you and find a form of fitness that you enjoy. Yes, the several number of changes that tend to happen to the body as it goes through the stages of life can make some things more difficult, but we want to help keep it from being the reason you decide to play less.

A regular physical activity regimen allows older adults to maintain independence as they age and navigate their way through life. The recommended goal for older adults is at least 150 minutes a week (that’s only 30 minutes of movement each day!) of moderate intensity aerobic exercise with two of those days being some type of muscle strengthening activity to improve muscle and bone health. All exercise is beneficial, but when we start aging, the most beneficial type of program would be one consisting of balance, flexibility, strength, and endurance. An equal mixture of all four and over time can provide drastic improvement in your everyday life activities as well as the overall health of your body.

Think back to younger years when stretching before and after physical activity wasn’t a thing, what were some of your favorite activities? Did you play cops and robbers with your friends, jump and splash in the pool with siblings, or play sports with friends? What are similar alternatives?

Did you really love running cross country track because it allowed you to get outside and see nature, that could now be substituted for going on weekly peaceful hikes with your family or friends. Explore local nature reserves and trails!

Did you like heading to the community pool or pond for a day with friends? Join your nearby fitness center and check out aqua classes or invite a friend to water walk!

Did you enjoy tennis? Consider taking up pickleball! A very similar game to tennis with less court to travel requiring less intense hits to get the ball across the net.

Did you belong to a bowling league? Believe it or not, virtual (Wii) bowling can be just as fun and competitive while also challenging your balance and stability!

Of course, we also suggest starting with your fitness professional! Talk to them about what you enjoy and what you don’t about exercise. We can help find ways to make it fun while increasing stamina and strength to enjoy “playing” more! Don’t forget that physical activity over time can improve quality of life and can increase longevity while decreasing other conditions that may come up. If it has been a while since you have exercised, that is okay! If you can make exercising social and fun, it can become something you love doing which helps to stay motivated instead of feeling like a chore.

The NuStep is a great multifunctional piece of equipment. Did you know the NuStep can be used for more than just building endurance? You can build strength, cardio, AND endurance depending how you use it. This is what makes the NuStep such a versatile piece of equipment in a senior living fitness center and why NIFS has partnered with NuStep for Pump it for Parkinson’s on Tuesday, April 11! This one-day event invites senior living communities across the country to come together, learn how Parkinson’s Disease affects our friends and neighbors while raising awareness on the benefits of exercise for those fighting back against the disease! We’ll be utilizing, you guessed it, the NuStep! Participation is free and communities will have a chance to win a NuStep T6 Cross Trainer. We’d love to have your community help us meet our goal of 1 million steps to honor the 1 million people in the US with Parkinson’s Day! Visit our Pump it for Parkinson’s page to complete your community’s registration and receive free tools to help in your planning.

As for taking your residents’ workouts to the next level on the NuStep, check out these great coaching techniques!

Using the NuStep for Endurance: Besides just getting on and going, have a plan when trying to build endurance with the NuStep. To help build endurance, make sure the resistance of the machine is moderately set. About a 4-6 on your 1-10 RPE (rating of perceived exertion) scale. Make sure you are maintaining your steps per minute! To help improve your endurance over time, add one to two minutes to the duration of your exercise session every week. This can help you go for a longer amount of time without taking a break.

Using the NuStep for Strength: To build strength with the NuStep, try this simple workout. After a warmup of about five minutes, turn your resistance up to a challenging level, about a 7-9 on your RPE scale. Using only your arms (feet are resting off the peddles), row at a moderate to quick pace for two minutes. After the two minutes, switch to just using your legs (arms resting on the arm rests), also peddling at the same pace for two more minutes. After the two minutes are up and now using your full body, peddle for five minutes on the same resistance. Repeat the cycle for the duration of your workout. Building strength can help you maintain independence, increase bone health, and increase muscle mass.

Using the NuStep for Cardio: To increase your cardiovascular fitness, you can try interval or high intensity interval training (HIIT). This will help increase the functional ability of your heart and lungs. Make sure you warm up for at least five minutes at a low resistance. After your warm up, increase the resistance to a moderate-vigorous level, about a 7-9 on your RPE scale, and peddle quickly for 60 seconds maintaining your steps per minute. After the 60 seconds is over, lower your resistance to a 4-5 on your RPE scale and decrease your steps per minute for a 60 second recovery. Repeat for the duration of your workout. You can adjust the amount of time as necessary. 30 seconds on, 90 seconds off, and so forth.

Make sure you are finishing your workout with a cooldown and some light stretching. Also make sure you are using the NuStep with good posture and that the machine is adjusted correctly for you. Before starting a workout, consult your physician and exercise professional if certain types of exercise are right for you. The NuStep can be a great alternative to other equipment which may be confusing to use, difficult to get in and out of, or aggravates an ailment. Check out a variety of NuStep workouts by visiting their website!

Join us for our Pump It for Parkinson's Event and receive a free program guide and resources to host this event at your community, April 11! Click below for more information. 

One of the biggest questions people have when experiencing and ache or pain is “do I use heat or ice to help eliminate my pain?” Ice and heating pads are among the most common treatments for pain, but are you using them correctly? If done wrong, using ice or heat may do more harm than good.

When to use Ice

Ice is most commonly used for acute recent injuries (within the last 72 hours) where swelling is the issue. Applying an ice pack like ice cubes in a plastic bag or a bag of frozen peas to the injured site can help minimize the swelling, relax the muscles, and reduce bleeding into the tissues to help manage pain. Ice can also be used for conditions like overuse injuries. In this instance, using ice after activity can help control inflammation. Some conditions on when ice is the best to use are:

• Sprains
• After new injuries
• Swelling
• Bruising
• Pulled muscles
• Gout

When to use Heat

Heat is best used for chronic conditions to help relax and loosen tissues and stimulate blood flow to the affected area. Heat is helpful in improving range of motion in a stiff joint. Don’t use heat right after exercise, an acute injury, or when swelling is involved. Heating the affected area can be accomplished with a heating pad, or a hot wet towel. Some conditions on when heat is the best to use are:

• Arthritis
• Muscle aches
• Chronic back or knee pain
• Sciatica pain
• Joint and muscle stiffness
• Fibromyalgia

Safety Tips

• Never apply the ice or heat source directly to skin. Wrap the source in a towel or an article of clothing can be worn.
• Do not treat ice or heat for longer than 20 minutes at a time.
• When using ice, check the skin frequently. If the skin becomes bright pink or red, stop immediately.
• Never use heat if there’s swelling or bruising, or if you have poor circulation or no feeling in the affected body part.

As Fitness Centers and gyms have opened back up after closing from the Pandemic, it’s a good time to restart our exercise routines and habits. There are many components to meet the healthy recommendation for exercise in older adults such as cardio, strength or endurance training, balance, and flexibility. To break it down, I decided to use the same model as the food pyramid and create an exercise version of that pyramid. Over the years the food pyramid has been used to simplify what quantities to eat of what food groups. Larger quantities shown in the bottom of the pyramid and the least quantities at the top. In this model the same concept applies. All components of exercise are necessary for a healthy exercise lifestyle but the exercise components on the bottom should be done more than the quantities at the top.

Cardio can be done almost every day. It is the base foundation of a healthy exercise lifestyle. It should be done about 5 days a week for at least 30 minutes (or 150 minutes/week). It helps strengthen one of the most important organs of the body: the heart. Luckily, it can be done simply through walking, biking or using cardio machines in your local Fitness Center.

Either strength training or endurance should be done at least twice a week on nonconsecutive days and includes exercises for each large muscle group of upper and lower body. Not as often as cardio but still a firm foundation to the body and upkeeping muscle strength to perform ADLs (Activities of Daily Living) like cooking, cleaning, getting around the house or other buildings and activities that make life more enjoyable like hobbies or recreational activities.

Balance and Flexibility are recommended about 2-3 times a week for maybe 10-15 minutes. This becomes important the older we get as every day injuries become more apparent due to falling and low flexibility. It is also important for seniors because as the risk of falling increases and the chances of getting severe injuries from falls increases.

The top category is Rest Days. Everyone’s rest time looks different but is important to everyone’s body. Rest can include proper sleep, rest from exercise or rest from an injury. With rest from sleep, it helps us function better during the day, being more aware of our surroundings to help reduce falls and giving us energy to exercise. Rest from exercise helps prevent an injury from over training. There is a reason strength training isn’t recommended every day. To repair the muscles from training they need to rest to recover and build back up. Rest from injury is another important element to a healthy active life. By not allowing injuries to properly recover decreases the benefits from future exercise as you aren’t able to do it 100% and it may cause more injury due to overcompensation.

There’s no one category of exercise that can help fulfill the benefits of all the different categories combined throughout the week. When residents come to ask what specific exercise, they can do to better their life, is like asking what food they can eat to decrease weight quickly. It must all be combined to reap the benefits of a healthy lifestyle. There are a lot of elements to a healthy lifestyle but broken down into a week, picking just one or two a day will help fulfill a weeks’ worth of exercise recommendation. Just like we need to eat and supply our bodies with energy every day we need to utilize the energy created in the most optimal way to better our life for the next day, week or month.

Y’all, spring is HERE! This means sunshine, beautiful weather, and outdoor activities! Whether you plan on exercising outdoors, playing games with the family, or maintaining the yard, please don’t forget to warm up first. Warming up helps get your body ready to move and helps reduce the likelihood of suffering an injury.

Don’t forget these few tips about exercising outdoors! Avoid exercising in the hottest part of the day and start exercising now, so you’ll be better adjusted to the heat before summer gets here. Hats and sunscreen are a must! Also, be sure to bring water to stay adequately hydrated. If you are concerned about altering your exercise routine, be sure and speak to your doctor.

Warming up your body immediately before exercising helps you get the most out of an exercise routine, not to mention helping you prevent injuries. Try to warm up for at least 5 minutes before starting to exercise. You can know that you have completed a good warm up when you’ve started to sweat, have used most of your large muscle groups, and you’ve performed dynamic movements similar to what you will perform in your exercise routine. Starting to sweat means that you have increased your body temperature and your muscles and joints are ready to go!

So, what might a warmup look like?

Before exercising, try a five-minute walk or bike ride!

Or you could try this routine. Make sure you have something sturdy nearby to hold onto for balance and try to maintain your good posture while warming up!

• Walk in place for 30 seconds.
• Walk a little forward and backwards for 30 seconds.
• Step side to side for 30 seconds.
• March with high knees for 30 seconds.
• Kick your foot up behind you (be sure and keep your knee pointing to the ground!) Alternate legs for 30 seconds.
• Hold onto something for balance, shift your weight onto one foot, and lift the other. Roll the lifted foot around in a circle 10 times one direction then the other. Repeat on other foot. This exercise also works well seated!
• Keep your feet planted on the ground and your hips facing forward, then twist your torso side to side 10 times.
• Pull your hands back behind you, then swing your arms forward and give yourself a hug. Repeat 10 times.
• Let your arms hang down by your sides, then swing one up and over your head. Alternate your arms and windmill them for 30 seconds.
• Turn your head side to side, as far as is comfortable, while keeping your back straight and your chest facing forward. Repeat 10 times in each direction.
• Try this warm up before exercising or completing strenuous activities or use it as your break during long, stationary activities. Personally, I add these exercises into my weekend yard work, as a way to keep limber while weeding my flower beds! Now it’s your turn! Be sure and comment your favorite warmup exercises!

While practicing social distancing remains a priority for everyone, finding ways to stay physically active should also remain a priority. This is particularly true for older adults who may find themselves feeling increasingly isolated and vulnerable to remain safe. Exercise has long proven to provide numerous health benefits both for your physical well-being as well as your emotional well-being including:

• Improved blood pressure, cholesterol and blood sugar levels
• Improved immune system response
• Improved blood circulation and joint comfort
• Improved mood, sleep, and happiness levels
• Decreased feelings of depression, anxiety and stress

The National Institute on Aging has an even lengthier list of benefits if you need more convincing. Truly there is no magic pill or treatment that can provide the combined physical and emotional benefits as exercise. Yet in these uncertain times, it may feel difficult to come by safe and effective exercise options while access to fitness centers, pools and recreation outlets are restricted. Lucky for all of us, that’s the other great thing about exercise in how adaptable it can be. If you feel like throwing in the towel until you can get back to your favorite class or routine, give this some thought:

• Shorter bouts of activity are just as beneficial! You gain the same health benefits exercising at a moderate intensity for three, 10 minute bouts as you do exercising for 30 minutes straight. If you are stuck at home, consider adding in these shorter bouts of activity throughout the day to decrease boredom and maintain conditioning.
• It doesn’t require expensive equipment to get in a good workout. By adjusting your number of sets and repetitions and performing a variety of body weight movements, you can still challenge your muscles and overall endurance very effectively.
• If you’ve been doing the same routine or class for quite some time changing things up with a new at-home workout might be just the thing your body needs for a new challenge. Over time our bodies adapt to the demands we place on it so if you aren’t trying new exercises, increasing the resistance you are working against, etc., your body isn’t getting the same benefits. Utilize this time to experiment with new exercise options to challenge your body and your mind as you learn a new routine.

Now you might be asking, how do I get started? Where do I find exercise resources? How do I know if I’m doing them safely and effectively?

• Contact your gym or fitness center and see if they have trainers providing virtual fitness coaching. NIFS is proud to continue supporting the residents in the senior living communities we serve with a variety of home-based exercise options to keep our participants moving and your gym might have resources to share as well.
• Get resourceful with items you already have at home to replace the small equipment you use in your normal routine. Canned goods or water bottles can replace hand weights, a bath towel over carpet can replace a floor mat, a chair back can replace a handrail for balance work, etc.
• Explore online resources for “senior fitness” or “senior exercise” on Google, YouTube and Amazon. There may be videos for purchase and free trials you can experiment with in your endeavors at home.

Most importantly, focus on your mindset while you are exercising. Recognize that some movement is better than none each day and always listen to your body. Exercise should never be painful so if you try something new and it doesn’t feel quite right, try something else. Consider this chapter in our lives as an opportunity to try new things, keep your body moving, and play it safe. It isn’t a time to push yourself well beyond your comfort zone and limits. Also consider nourishing your body with proper nutrition. It too has a strong impact on mood, energy, and sleep quality.

It’s well known that being physically active, especially as we age, yields many physical benefits. Examples include decreasing risk factors for chronic diseases, and preserving many aspects of physiological functions, such as cardiovascular function, muscle strength and endurance, as well as balance and flexibility.

In addition to the many physical benefits that you can gain from regular exercise, there are also many psychological benefits. Some of the benefits associated with regular exercise consist of (but are not limited to) improved quality of life and cognitive functioning.

As a fitness instructor I am constantly hearing reasons why individuals feel as though it makes no sense for them to exercise. One example I have heard recently is “I’m 85 years old. What good could taking part in regular exercise do for me? I am too old for there to even be changes made to my strength or balance.” (Hint: This isn’t true!)

Following are three common “excuses” or misconceptions regarding regular exercise that I hear frequently from older adults, and how you can address these concerns.

I’m Too Old

You might hear: I’m too old to start exercising; its too late to make a difference in my health; it isn’t safe; I don’t want to fall and break a hip; I’m going to get old anyway

To be honest, no one is ever “too old” to start a regular exercise regimen. Many older adults are not aware that regular physical activity has been shown to be beneficial to individuals of all ages, even those well into their 80s, 90s, or older. Besides, inactivity is often associated with the common signs of aging. Older adults often have a fear of falling, especially if they have experienced falls in the past. Thus, these individuals think they are safer or rather better off if they remain sedentary. However, what these older adults don’t realize is that regular exercise is going to help them build strength and stamina, prevent the loss of bone mass, and allow the individual to improve their balance.

How to address this: In addition to discussing how certain exercises are beneficial to oneself especially as we age, instructors should also go over ways to make exercises less scary and thus safer.

I’m Too Busy

You might hear: I’m too busy to exercise; I don’t have time

Many people of all ages don’t realize that exercise does not need to take place at any specific location or at any specific time. Really, exercise is one of those things that shouldn’t be made more complicated than it has to be, and can be made to fit into your daily schedule. Exercises can even be performed in smaller bouts of 10–15 minutes that are repeated a couple times throughout the day, or even simpler exercises that can be connected to certain parts of their routine. Older adults might find exercise to be easier once it is part of a routine.

How to address this: Fitness instructors should guide these older adults on how they can add simple exercises to their daily routines. One example could be practicing a single-legged stance while waiting for their morning coffee to brew.

It’s Too Boring

You might hear: Exercise is boring; exercise is not enjoyable

Most individuals today seem to dread working out and look at it as something that just needs to get done to check it off the to-do list. People often associate exercise with repetitive movements that may be viewed as boring. However, there are a lot of different ways for older adults to make fitness an enjoyable part of their everyday life.

For example, they could take up a sport (such as golf, hiking, or swimming), take a walk with a friend, play with grandchildren, work in the garden, or even take a group fitness class. The key is to at least keep the body in motion, because some movement versus no movement can still be beneficial to their health.

How to address this: Fitness instructors can easily inspire older adults to look at some alternatives that they haven’t considered before but would likely find enjoyable. Instructors can also add components to group fitness classes to make them seem more fun and enjoyable, and less like exercise.

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The next time you hear one of these excuses from an older fitness client, you’ll know how to encourage them to overcome the misconception and keep moving.

The more we age, the less we move, and the more we start to take our health for granted, especially if we have been “healthy” for most of our lives. We often hear about the need to exercise more as we get older, but what about the nutrition aspect? Eating healthy foods is just as important as exercising. There are some good practices and tricks to maintaining a healthy diet and exercising plan as we age.

Why Healthy Eating Is Important

The first thing you must understand is why it is so important to eat healthier as you age. The number-one benefit is lowering risk of having chronic diseases such as cancer, heart conditions, diabetes, and bone disorders. Exercising and healthy eating work together, especially when talking about weight management.

Everyone Is Different

Individuality is a key component, and it’s very touchy when talking about exercise and the nutrition that goes with that because everyone responds to certain foods and exercise differently. Talking to a medical professional about a healthy weight based on age is a good starting point.

Choosing the Right Foods

The best and worst part of nutrition is deciding what foods to eat and which ones you will need to avoid from now on. The more we age, the more our plates should look like a salad bowl rather than an egg carton. Foods such as fruits, vegetables, whole grains, fat-free or low-fat milk, seafood, and lean meats are all good food sources to consider when taking a better approach to healthy eating. Avoid foods that contain a lot of sugar, salt, and butter, and fewer nutrients.

Portion Control

Before thinking about a healthy exercise plan, understand that you do not need to eat as much as you did when you were younger. Portion control is very real and can be the deciding factor when it comes to gaining or losing weight. Tips for avoiding overeating include

• Don’t let yourself be distracted by entertainment and lose track of how much you’re eating.
• Read about the nutritional facts on food labels.
• Once you are full, stop eating.
• Avoid going out to eat because restaurants give more food than they should.
• Try to cook meals at home that look like a salad bowl.
• Store leftovers in the fridge before you make plates.

Evaluate Your Physical Activity Needs and Find an Activity You Like

Aging happens every day, so take a step back and evaluate what needs your body has when it comes to physical activity. The first step of being active is talking to a physician about precautions you should take, especially if it has been a while since your last physical activity session. Aerobic endurance, resistance training, and balance should be the focus when it comes to being active and aging. The ACSM guidelines for adults and aerobic endurance is at least 150 minutes of moderate activity. Older adults should strive for at least 2 days of strengthening their muscles, and they should practice improvements on balance at least 3 days a week.

Physical activity does not have to be in a fitness center; finding something to enjoy is the key, such as corn toss, pickleball, shuffleboard, water aerobics, Tai Chi, yoga, or pool volleyball. Of course a balance class also helps meet goals for active older adults who are driven to exercise.

Aging can be challenging and unpredictable, but with both healthy eating and exercise, it can be easier and more fun.

Click below for our free download on the benefits of meeting with a nutrition coach.

Active Aging Week is always an exciting time for the NIFS Active Aging team. Our team members work hard to create opportunities for the residents ranging from sports, recreation, and trivia to meditation, education, and beyond with the goal of celebrating a positive view of aging. NIFS staff members across the country went above and beyond this year to encourage residents to step outside of their comfort zones and celebrate actively aging all week.

This spirit was most certainly demonstrated by the water volleyball tournament that took place between our senior living sites in Chicago, IL, and Lincolnwood, IL this year. I had the opportunity to speak with both Ruth, the NIFS Fitness Manager at Lincolnwood, and Leah, the NIFS Fitness Manager at Chicago, to see how the day went. Check it out!

Q: What inspired the idea of a water volleyball tournament between Lincolnwood and Chicago?

Ruth: I really wanted to put together more activities between our Illinois sites, and water volleyball seemed like a great way to get our residents together and get to know the other community. Leah did a great job of getting her residents to practice and actually come with their A game this year. I really would like to host chair volleyball tournaments to include Wyndemere as well since they don’t have a pool.

Leah: Last year, Lincolnwood came to the Chicago site to play water volleyball. We assembled a team for the event without ever practicing. The Lincolnwood players told the Chicago players that they “skunked us,” and that didn’t sit so well with our competitive residents. A rematch with Lincolnwood was one of the first requests I received when I started in Chicago last March. From there it was just a matter of timing, and we thought tying it into Active Aging Week was a great idea!

Q: So, let’s get the obvious question out of the way…who won?

Leah: I’m proud to say we brought the Poinsettia Trophy home this year. We had several residents who had played last year say they would only play this year if we practiced first. I put four practice times on the schedule, and the players enjoyed it so much they requested two additional practices. They were taking no chances this year and their hard work showed…we “skunked” them!

Ruth: Yeah, yeah they beat us...this year! We have an ongoing water volleyball group here at Lincolnwood that meets on Saturday mornings. They have a team resident leader, and honestly they were overly confident this year and really didn’t play to their full potential. Nonetheless, we loved having the Chicago team here and enjoyed the time together since we do a lunch afterwards as well.

Q: What do you think the residents enjoyed the most about the tournament?

Leah: Play is one of the best things you can do for your mind, body, and soul; and unfortunately, it seems like we lose sight of that as we age. This tournament gave our residents the opportunity to reconnect with their younger selves, become part of a supportive team, play, and have fun! Our team is a competitive bunch. They were jumping, leaping, and diving for the ball. One resident told me after the tournament that being on this team was the best workout and the most fun she had had in years.

Ruth: Definitely promoting water volleyball is a way to reach out to our residents as another form of exercise beyond the standard fitness classes. They love the competition aspect and really enjoy developing as players, regardless of their age! Many of them played volleyball throughout their life.

Q: Were there any surprises? Anything that stands out from the day?

Leah: My residents were shocked and not too happy to find the beach ball at Lincolnwood was quite a lot bigger and heavier than the ball we have at Chicago. It really threw the team off during the first game (which is the only game we lost at the tournament). It was fun to see them adjust their style of playing.

Ruth: We actually were equally surprised last year when we had to play with a smaller-version volleyball; perhaps we need to come up with an in-between ball. I think the biggest surprise for us was how prepared the Chicago players were, their setups were definitely practiced.

Leah: There were many highlights of the day, but the thing that stood out to me most was the game-winning point of the final game. There was so much tension in the air as our resident made the final serve. When the ball dropped to the water and scored the final point, the Chicago residents just erupted with a cheer. On our way home the team asked if we could continue to play once a week and open it up to all senior living residents. It is now on our schedule every Wednesday at 1 pm!

Ruth: The good news is that our players surprised me by not being upset over the loss; they embraced the camaraderie among both communities. They also appreciated the positive comments regarding the pool size and the luncheon, but they are excited about next year and heading back to playing at The Clare.

Q: Do you have any advice for fitness staff who want to host a similar tournament in their community?

Leah: I definitely recommend having a few practices before playing an actual game and communicating with the other facility about towels and water. The site in Chicago provides towels at the pool, but Lincolnwood does not, so I was thankful Ruth let me know that in advance so we were prepared.

I’d be sure to clarify the rules with the players before the game.

Ruth was kind enough to coordinate a buffet lunch after the tournament so all of the players got to enjoy a lunch together. Timing wise, we allowed 30 minutes between arriving at Lincolnwood and starting the game, and 30 minutes between the last game and lunch. We could have done 20 minutes between each instead because our residents transitioned more quickly than expected. In addition to the Poinsettia Trophy, Ruth also prepared a laminated certificate for the winning team, which we framed and will hang in our pool area. The residents are extremely proud of the certificate and have brought their grandkids in to show them.

Ruth: Ditto on the above. Have those rules laid out in advance so all the players understand before the tournament and set up practices months to weeks before the actual game! It really is just a fun way to bring communities together and showcase NIFS’s work in providing programs that continue to encourage a “healthy lifestyle” for both the mind and body to equal active aging!

Thanks for sharing, Ruth and Leah!

To learn more about partnering with NIFS to manage your senior living community, click the link below. 

In every fitness center setting it seems that the goal is to provide the most up-to-date, “trendy” group fitness classes and personal training. And while I agree that trying to offer something new and exciting is very important, I also think that sometimes we need to bring fitness back to the basics.

This is very important at a senior living setting. Many of our senior living communities support active living for several hundred people and providing fitness services appropriate for every fitness level can be challenging. It easy to cater to the “most active” group of participants. But we wanted to make sure we were reaching as many different residents as possible, so our fitness center staff challenged ourselves to take it back to the basics by providing a personalized group training that focused on the “bare bones” of exercise. And let me tell you, it has been some of the most rewarding work I’ve done to date! 

While I can’t deny that fitness professionals get a thrill out of providing a tough workout in a high intensity class and hearing “that was hard,” I can honestly say that providing an appropriate workout for those who need to take it back to the basics of fitness is also just as thrilling. Being able to coach a member to stand up from his chair independently when he hasn't been able to in a long time can make your heart swell with pride for his accomplishment. 

Now I’m taking that “back to basics” challenge to you dear reader. If you work in a senior fitness setting, take a look at your membership. Start identifying the needs of your members who struggle with standing, walking, overall balance, basic strength, and most importantly their confidence! One of the criteria we used when we started evaluating who might benefit most from “back to basics” programming was to begin with members who tend to get a little behind in class and do not reap the full the benefits. 

Once you build that member list, start reaching out individually to target specific fitness and functional living needs. Then watch how your overall participation numbers grow and how the increased confidence of some of your more frail residents helps them gain additional strength for every day needs. This experience has surprised me; I didn’t expect that getting back to the basics would be so rewarding and exciting, but it has been an absolute joy. Have a similar story to share? Respond the comments below.