Corporate Fitness and Active Aging

What if a single metric could help predict your risk of heart disease, diabetes, cancer, or even early death? Waist-to-hip ratio (WHR) can do exactly that! In a world focused on numbers on the scale or BMI metrics, simply comparing the circumference of your waist to your hips can provide insight into fat distribution within the body that weight and BMI cannot, a key factor in understanding overall health. Two people of the same height, weight, and body fat percentage may face disparate health risks due to fat distribution. WHR has become an essential and helpful tool in preventative medicine.

How does one measure WHR?

WHR is the circumference of the waist divided by the circumference of the hips. To measure the circumference of the waist, start by standing upright and exhale. Measure the circumference of the waist with a tape measure, placed above the belly button, at the smallest part of the waist. Measure hip circumference by positioning the measuring tape around the widest part of the hips. According to the World Health Organization (WHO), people may have abdominal obesity if their WHR is above 0.85 for women and 0.90 for men.

WHR allows for a clearer picture of fat distribution. Where the fat in your body is located could have a direct impact on your risk for specific health conditions. Too much fat around the waist, abdominal obesity, may be indicative of visceral fat, adipose tissue that surrounds the organs. This dangerous fat distribution can cause systemic inflammation, leading to higher cholesterol, blood pressure, blood glucose, and triglycerides, a type of fat in your blood, increasing the probability of developing cardiovascular disease, cancer, stroke, kidney disease, and type 2 diabetes. WHR is a superior determinant of these health risks than other metrics, including BMI, obstructive sleep apnea in males without obesity, and infertility in females.

How can we help maintain a proper WHR?

Setting realistic goals, portion control, balanced diet, getting enough sleep, and exercise are a great start. If your WHR is above the standards set by the WHO, consider speaking with a medical professional. Abdominal obesity could be a result of underlying health conditions such as thyroid disease, PCOS, Cushing’s Disease, stress, anxiety, or depression. Exercise can help manage the symptoms of these diseases. Try to achieve a minimum of 150 minutes of moderate intensity exercise each week.

While weight and BMI have long dominated health conversations, WHR allows for a clearer understanding of metabolic health and disease risk. WHR is not just about aesthetics but instead, preventative maintenance on our bodies. Understanding and monitoring your WHR are important steps in improving your overall health. With WHR, your shape tells an important story.

We've all been there – motivated to get fit, only to find ourselves struggling to maintain a consistent workout routine. It's a common hurdle, and the good news is that there are solutions to overcome these challenges. Let's explore four key reasons you might find it hard to stick with your workouts and how to conquer them.

One of the most common pitfalls is overestimating your fitness level, which often leads to pushing yourself too hard, too soon. You might expect immediate results and attempt exercises that your body isn't ready for, causing discouragement and soreness.

Solution: The key is to start where you are now. Don't rush into intense workouts. Understand that it takes time to see significant results. Begin with a routine that's manageable for your current fitness level. Try working out for 30 minutes, three times a week, and gradually increase intensity as your body adapts. Remember, some soreness is normal, but don't let it discourage you.

2. Workouts Don't Align with Your Lifestyle

Setting an ambitious workout schedule can be daunting. The problem is that it may not always align with your daily commitments, leaving you with little time or energy to exercise regularly.

Solution: To overcome this, create a flexible workout schedule that suits your lifestyle. Assess how many days a week you can realistically commit to exercising. Each week may vary based on your schedule. Dedicate time at the beginning of each week to plan your workouts on days when you're confident you can squeeze them in. By aligning your schedule with your lifestyle, you're more likely to stick with your fitness routine.

3. You're Not Enjoying Your Workouts

Selecting a workout program without considering your preferences and personality can lead to quick burnout. If you despise your chosen exercise routine, maintaining it becomes a struggle.

Solution: Discover a workout that excites and motivates you. There's a wide range of options to explore, from group exercise classes to strength training in the gym or even recreational activities like pickleball or hiking. The key is finding something you genuinely enjoy. It may require some trial and error, but once you discover what makes you look forward to working out, sticking to it becomes much easier.

4. Dealing with Pain

Pain can be a significant deterrent to exercise. The fear of worsening your condition may make you hesitant to start a workout routine. It's crucial to prioritize your health and consult a professional when necessary.

Solution: If you're dealing with a medical condition or pain, it's essential to consult your doctor or physical therapist. They can provide guidance on suitable exercises that won't worsen your condition. Don't be afraid to seek professional advice. In many cases, exercise can be beneficial in managing certain health conditions.

Understanding the challenges that often hinder your workout consistency is the first step toward overcoming them. By acknowledging that it's okay to start slow, aligning your workouts with your lifestyle, finding exercises you genuinely enjoy, and addressing any pain or health concerns with a healthcare professional, you can build a sustainable and enjoyable workout routine. Remember, progress takes time, so be patient and kind to yourself along the way.

THE BRAIN: the most important organ in our body, is often the most forgotten when we think of training. Why does the brain always seem to slip through the cracks? We can’t stop talking about BMI, body fat percentage, heart rate reserve, and all these other buzz words in the fitness industry. Now you’re probably thinking “but isn’t exercise good for the brain?” and you’d be right but there is more to it than that. We aren’t specifically targeting our brain, we’re focused on our muscles, our heart and the brain is just getting a splash of the love it deserves. That’s something I’d like to change! And we can do that in the gym and at home.

Brain health according to the CDC is the ability to perform all mental processes of cognition, including the ability to learn and judge, use language, and remember. How do we go about preventing cognitive loss?

There are several different factors that go into our brain health such as blood flow, age, learning/engagement, inflammation, and sleep.

• Blood flow is how well our blood moves throughout our body, suppling the different muscles and organ with the necessary nutrients and oxygen, as well as clearing away waste. So, if blood flow is restricted to any area (not just our brain) its bad news for us. Several things restrict blood flow in our body, things like caffeine, nicotine, heart disease, obesity, and hypertension to name a few. Regular exercise (30 minutes a day, 3 times a week) will help knock down a number of these risk factors right off the bat. But there’s still more we can do. We can limit our caffeine and nicotine intake; we can change our diet to include more heart healthy foods. Remember it take diet AND exercise to reach our health goals.
• Our brain diminishes as we age, it grows old just like the rest of our body. We all know things don’t work as well when we get older, but that doesn’t mean we just have to accept it. One simple way to combat cognitive impairment as we age is to take a multi-vitamin. A study over a 3-year period, and including 2000 people, found that a daily multi-vitamin showed measurable improvement in cognitive function compared to those who took the placebo.
• When you stop learning, your brain starts dying. Your brain functions on the same principles of atrophy that any other muscle in your body does “If you don’t use it, you’ll lose it.” You wouldn’t expect your bench to get better if you never work your chest, would you? Well, your brain works the same way, it just needs slightly different exercises. Activities like reading, doing a jigsaw puzzle, playing chess, learning a new language and knitting/crocheting are all examples of hobbies you can do to stimulate your brain and keep it fresh.
• Inflammation anywhere on our body is a pain, it can cause soreness, swelling and a whole host of other problems. But inflammation in our brain can lead to brain shrinkage, and when it comes to our brain, size matters. This inflammation can also lead to brain fog, memory loss, and mental fatigue because it shuts down energy production in our brain cells. One way to prevent inflammation from becoming a problem in the first place is fish oil (or omega-3 fatty acids). Fish oil is proven to help reduce inflammation in the body as well as the brain along with its heart benefits. Foods and spices like turmeric, garlic, ginger, and leafy green vegetables are also known to help reduce inflammation.
• Lastly the one no one gets enough of, sleep. Like any good exercise program, you can’t ignore the recovery. Its important that after a long stimulating day of work, school or just hanging out we give out brains time to rest and recuperate. If we don’t get enough sleep it can lead to declines in our memory and critical thinking skills. It can also put us at a higher risk of mental illnesses, like depression. We need to make sure we get 7 to 8 hours of sleep each night.

Exercise is very beneficial to both our body and our brain. But it is important to remember that it isn’t the end all, be all of brain health. There’s always more we can do by looking at our diet or just trying to read 30 minutes a day instead of watching tv. So, crack open a book or bust out a puzzle and count that as you work out for the day.

You’ve probably heard some fitness myths floating through the gym, the internet, or from friends and you may even believe some of these myths yourself! It’s important to understand the facts from fiction to protect yourself from injury, and to make sure you are exercising properly. Let’s dive into some popular fitness myths that we hear daily in the gym and explain why they are just that: myths!

“No Pan, No Gain”

Pain and soreness should never be used to measure a good workout. Nor should you ever push through pain when exercising. Pain or soreness during exercise can either indicate delayed onset muscle soreness (DOMS), or an injury. If you ignore the pain you feel, repetitive movements can worsen the pain, resulting in a more serious issue over time. DOMS is normal, and usually lasts up to about 48 hours after exercise, and just means your body wasn’t used to the movement you performed. However, give those muscles a chance to recover before exercising them again to make sure that is all it was. Remember, listen to your body, it’s telling you something hurts for a reason.

"Spot Reducing Fat Exercises"

As a fitness professional, I have been asked several times what exercises a member can do to lose fat around the tummy, arms, backside, etc. Unfortunately, it is not possible to pinpoint certain areas of the body to lose fat. To lose fat, you need to burn more calories than you eat because this causes a calorie deficit. The body also does not burn fat only from the area you are working, because it uses energy from your body, leading to total body fat loss. Also, your body can be stubborn, and fat can be lost from different areas at different rates that you weren’t expecting. But please don’t let that discourage you! Know that the exercise is still beneficial and will increase strength and endurance in that area and sometimes give that part of the body a more “defined” appearance you are looking for!

“Lifting weights makes you bulky”

This saying could not be falser. Many think that heavy weights will make you bulky and light weights will make you lean. The type of weights you are lifting does not necessarily contribute to muscle growth, as most of the adaptations that make you stronger occur in your central nervous system. It is true that lifting weights will promote muscle hypotrophy leading to a size increase, but not “bulky” in appearance. In fact, to become the type of bulky you might be picturing, it takes a lot of time, hard work (and sometimes steroid use) to become “bulky”. In fact, for females, hormones prevent excess muscle mass. Muscle tissue is a lean tissue, so when paired with a good diet, strength training can help build a lean physique. Lifting heavier weights can offer several health benefits in your bones, muscles, ligaments, and brain, to name a few.

"Carbs make you gain weight"

Recent health trends have led people to believe carbohydrates are horrible for your body and cause excessive weight gain. This has mostly started to rise because highly processed carbohydrates are high in calories and sugars, leading to fat gain if eaten in excess. Complex carbohydrates like fruit, whole grains, and veggies are a valuable source of fuel used by your body and your brain to keep you alive. If you were to cut out carbs completely this would lead to weight loss, but not a healthy long term weight loss. It would also cause extreme lethargy, headaches, dizziness, and low blood sugar among some more mild side effects. The takeaway? Limit processed carbs and keep the whole foods!

"Lactic acid causes muscle soreness"

Lactic acid or lactate causing muscle soreness has been a fitness myth floating around for decades. While this myth was debunked in the 80s, many people (including some fitness professionals) still believe it to this day. Lactate doesn’t stick around in our muscles long enough after exercise to cause the soreness that we feel for the next day or two. Lactate clears out of our system about 30 to 60 minutes after exercise to be recycled into energy. The soreness we feel after exercise is the result of microtrauma (microscopic tears) in the muscle and connective tissue, leading to DOMS (mentioned above). There is a lot more science that goes into it, but this hits the basics.

Is there other information floating around the gym (or magazines) that you wonder has any truth to it? If you have access to a reputable source such a fitness professional, start there! Or, of course, the internet is full of answers, but you need to know that the website cites its findings and isn’t the thoughts of one individual. Regardless, we are glad you have interest in learning more to improve the work you do for your health every day!

The NIFS staff often find that employees will take time away from their desk to exercise, enjoy conversation that isn't work related, or simply decompress. Our staff are great at putting the FUN into Fitness which often results in laughter during classes, conversations and that sense of community in our client's onsite fitness centers.

When it comes to health and medicine, most people think about doctors, pills, or exercise. But more evidence is suggesting that laughter can also be a part of one’s treatment and can actually improve one’s health both in the short and long-term.

According to the Mayo Clinic, when laughing there are not only emotional and mental benefits but also physical ones as well. When you laugh, your heart, lungs, and muscles get stimulated more, and in turn, more oxygen is delivered throughout your body. Laughing increases the secretion of endorphins that are released by your brain which makes you feel happy. It also aids in muscle relaxation.

There are also long-term benefits to laughter, too: Positive thoughts can release chemical messengers called neuropeptides that help fight stress and improve overall immunity. Laughter may ease pain by causing the body to produce its own natural painkillers and can also make it easier to cope with difficult situations. As a result, it can help lessen your stress, depression and anxiety and may make you feel happier. Socially, it also helps you connect with other people since people like to be around those who have a positive outlook. Making more connections with people can also improve your self-esteem.

Laughter and humor can also have the following effects on specific illnesses:

• Lowered risk of heart diseases
• Decreased risk of type 2 diabetes
• Increased pain tolerance
• Improved mood and self-esteem
• Reduced hyperinflation of the lungs in people with severe chronic obstructive pulmonary disease (COPD)
• Humor therapy (watching a 20-minute humorous movie) can lead to improved cognitive function, including learning ability, delayed recall, and visual recognition in a study that included 30 older adults.
• Comedy improv training can lead to subjective improvements in symptoms for people with Parkinsons disease.

With all of these benefits in mind, it’s a good reminder for us to have a good laugh every once in a while, and to have as positive an outlook as we can.

Exercising and having a healthy diet are key components to maintaining or even improving heart health. A heart healthy diet consists of food low in cholesterol, sodium, and high in fiber. Following the DASH diet is a great guideline to discuss with your doctor if you are in need of improving your diet for heart health. With the ideal diet, that not only helps with maintaining or lowering body weight, but it also helps with preventing diabetes,  and improving your blood pressure as well as your bone and joint health.

What can exercise do for your heart health? A lot! Combined with the appropriate foods, here is what exercise can do for the heart and vascular system as a whole:

• Prevents Diabetes. Over time, the nerves and blood vessels of the heart can be damaged by the effects of diabetes. When you exercise your cells are more sensitive to insulin and results in utilizing it better. Regular exercise reduces chances of developing the disease even if there is family history.
• Decreases likelihood of cardiovascular diseases. When the heart is not strong enough to pump blood through the body the result can be heart failure. Exercise not only strengthens muscles, but it also strengthens the heart.  Other cardiovascular conditions such as high blood pressure can be caused by stress.  Regular exercise has shown to release "feel good" hormones that aid in lowering stress levels and therefore reducing blood pressure.
• Aids in weight loss.  Regular exercises can aid in weight loss efforts due to regular movement helping the body to burn calories.  With less weight to carry around you relieve pressure on your bones and joints helping you feel less aches and pains.
• Improved Cholesterols levels.  Lower LDL (low density lipids, what clogs your arteries) levels have been shown in people that maintain a healthy weight for their height. Higher HDL (high density lipids) levels increase with weight loss and exercise. These lipids are responsible for the formation of hormones and cellular repair.
• Decrease in medication use.  With regular exercise you are likely to reduce your need for medications. This also results in saving money and allows you to live without being dependent on medications.

Have you started your own exercise routine?  Reach out to your onsite fitness center staff to get started on right program for you and your goals.

The impact of physical activity on mood has been researched over the last few decades. There has been speculation that an increase in physical activity can provide a substantial positive impact on one’s mood, but to what extent? Let’s dive into the known relationship between physical activity and mood, how much of an effect physical activity can have, and finally will provide a few brief explanations over the mechanisms of which physical activity increases mood!

Multiple studies have shown clear consensus for the benefits that physical activity has on the symptoms of depression and anxiety. It has been shown that the increase levels of physical activity and exercise are inversely correlated with depression levels. Exercise is also being shown to improve other quality of life indicators for individuals such as improvement in self-esteem, vitality, general well-being, and satisfaction with physical appearance.

There has been a lot of speculation from the actual significance that physical activity has on mood. Physical activity has had similar effects on depression symptoms as compared to those of antidepressant medications. Even maintaining this “antidepressant’ effect that can outlast the exercise period. These findings can have a beneficial impact on even people that are not suffering from clinical levels of depression. In terms of what facet of fitness has an impact on mood, both aerobic and anaerobic methods of exercise have shown an immensely beneficial impact. Moderate-intensity aerobic exercise programs (where roughly 65% of a persons VO₂ Max is reached) showed improvements in behavioral, mood, and anxiety responses. However, strength (anaerobic) training at low to moderate intensities produced the most reliable and robust decrease in improvements!

Now that I have shown the benefits of exercise, let me explain some of the mechanisms that can cause this improvement in mood. There are two different complex biological mechanisms that occur in your body that may explain the boost in mood with regards to exercise. Firstly, it may be due to a response within the body that has to do with inflammation. Physical activity and exercise reduce chronic inflammation in the body, which is then joined by a lower expression and usage of tryptophan. This limited usage of tryptophan will lead to accumulation, which then results in additional tryptophan being within the bloodstream for your central nervous system. Tryptophan has two major jobs for us in this case: it aids in the biosynthesis (creation) of serotonin, and it also seems to aid in the transmission of serotonin across the blood-brain barrier. As more tryptophan crosses the blood-brain barrier, consequently higher serotonin concentrations are found in the brain as well.

Another possible biological explanation is the endorphin perspective that physical activity and exercise can play on mood. Endorphins are produced by the hypothalamus and pituitary glands during strenuous exercise. They often resemble opiates in their ability to produce euphoria and analgesia. Exercise elicits the secretion of these endorphins in the brain reducing pain and cause general euphoria. Which then later, these same endorphins may reduce anxiety and depression levels.

Have you found that regular exercise affects your mood? Share below!

Since I was a young child, I have continuously heard in school how important it is to maintain a healthy lifestyle by eating nutritious meals and exercising regularly. Starting at a young age is important too because it will create good habits that will carry on throughout life. I remember in my classes we would talk about adults having difficulties making time to exercise. One of the reasons that stuck out the most to me was not having any time. I had a hard time understanding this reason but now that I have entered the work force, I definitely understand how some may believe that there is not ANY time to exercise.  I can only imagine other factors such as kids, workload, second jobs, errands, etc.  That is okay, because today we are going to look at the top reasons for not exercising and finding solutions so that everyone can find a way to exercise even on your busiest day.

Studies show these are the top reasons why some do not exercise:

Not Enough Time 

When you have work, kids, cleaning and other errands to run, it may seem impossible to take time to workout because other things are more of a priority or more necessary. I think that is the key to making time to exercise, it has to be a necessity. When we believe things are important, we make time for them and should do the same for exercising. It is recommended that adults get at least 150 minutes of moderate intensity exercise per week. That is just 30 minutes a day, for 5 days a week! It can be broken up any way you want, whether it is 15 minutes in the morning and 15 minutes in the evening, doing it all at once or even breaking it down in to 10 minute sessions.  It does not matter as long as you hit the recommendation.

Exercising Hurts 

Never push yourself to where you feel pain. If you are feeling pain, it is time to decrease the intensity and slow down. It is okay to ease into a basic workout routine. Light cardio and light weightlifting is acceptable to start until you feel comfortable increasing the intensity. Sometimes, you experience soreness from a previous workout and if that is the case, take extra rest days to let your body recover. 

Lack of Motivation 

It is so easy to stay home relaxing and not make an extra trip to the gym, but what is going to get you motivated to exercise? Sometimes writing goals down can help.  Also, rewarding yourself each week or once a month is great motivational tactic. Rewards should be fun and exciting and you could bring a friend on board for an extra boost and a dose of commitment.  You can also benefit from the behavioral science of loss aversion to keep you moving.  Find out more about charity fitness apps as a tool to keep you motivated.

It’s Boring 

There are so many ways to enjoy exercise. It is about finding which form of exercise  or activity you like best to continue moving forward. Yes, you have your traditional way of exercising by hopping on a cardio machine or lifting weights, but there are many other options. You can try a group fitness class at a local or private gym and see what styles you enjoy.

[Read More: Check out the NIFS Group Fitness Schedule!]

If you are not a fan of group fitness, consider joining an adult sports league or try outdoor activities such as running and hiking. You can also buy exercise DVDs or subscribe to a fitness streaming services to use at home.  There's a good chance your kids’ game system has workout “games”  the whole family can use. It is a great way to get the kids involved as well!

Making exercise a habit is going to make it more possible to stick with your fitness goals. There are many ways to make extra time for a workout, you just have to find what works for you and make sure you are choosing enjoyable activities. That’s a recipe for success!

Throughout 2015, we’ll be blogging about our dreams for corporate wellness, fitness, and aging well.  Some of the content will represent a gentle “poking fun” at the industry, but it’s all written to stimulate thought about what really could be if we put our heads together and started mapping out what’s really possible in the realm of individual wellbeing.  We hope you’ll join the conversation by commenting on the blogs, giving us additional ideas about which to write, and/or by finding us out on Twitter at #wellnesswhatif.

You’ve heard the saying, “it takes a village to raise a child”, right?  The idea is that a child needs a whole village worth of support an influence, and education, and diversity to be raised into a healthy and vibrant member of society.  If we look at individual wellbeing through a similar lens, I would say that it takes a team to help an individual be well. 

When I think about the generally poor health (admittedly, I tend to focus on physical health) for adults in the US, specifically preventable issues, I wonder how much is connected to adults simply not knowing how to choose better health and how much goes back to adults making unhealthy choices even though they know better.

Let’s face it, there are a lot of external players who influence an individual’s health.  I can’t get into all of those factors here, but I do want to focus on the potential for a better relationship between health care providers and exercise specialists.  What follows are some of the historical challenges as well as some what if ideas for working better together to take a team approach on individual wellbeing.

When I was working in corporate fitness several years ago, it wasn’t uncommon for me start talking with a new member about her goals for exercise and learn that she came to see me because their physician recommended she start exercising.  In further conversation, I would learn that either the doctor provided no guidance on how often, how much, what intensity of exercise would be best, or (sometimes worse) the physician would have provided recommendations that were not practical for the individual.

It was always so helpful, when working with individuals who had a complicated health history, to get a physician recommendation that took into account that complex health picture.  With more information from the doctor, I was able to write a more effective exercise prescription.  But more often than not, the physician is hurried and filling out one more form isn’t top on their list, so I’d get an almost blank form returned with little more than their signature.

          What if physicians had more time for discussion with patients about preventive health?

I think at least some of the barrier, though I’ve never heard anyone actually articulate this, is the image of the personal trainer.  The certifications available for personal trainers are many and varied in terms of their rigor and it leaves a lot of question about credentials.  Licensure has been debated for years in the industry and although the discussion varies by state (currently Louisiana is the only state with licensure requirements for clinical exercise physiologists), I think the reason licensure is even on the table is because the disparity among requirements for certification is so widely varied, it’s tough for even a well-educated individual to get to the bottom of what “certified personal trainer” really means.

What if all certifications had to meet a specific standard that raised the bar for education and experience?

The American College of Sports Medicine released an Exercise Is Medicine campaign years ago with the goal to have physicians make regular exercise a part of their recommendations for practitioners to their patients.  The program includes guidelines for health care providers as well as for exercise specialists to interact in the best interest of the public.  While some progress has been made on the partnership between the medical community and exercise professionals, there is much work to be done to bridge that professional relationship for the improved outcomes of the patients.

 What if health insurance supported visits with a certified exercise specialists as part of a prescription for better health? (Not unlike counseling from a registered dietitian accompanies a diagnosis of diabetes.)

We have a long way to go to build a strong village that contributes positively to individual’s health and this health care + exercise practitioner discussion is only one portion of that village.  What other areas are you passionate about?  Where do we need to build a better village to help individuals make healthier choices?