Corporate Fitness and Active Aging

In today’s fast-paced world, it’s easy to let health take a back seat to our daily responsibilities. This often results in a sedentary lifestyle, which not only affects our muscles but can also slow down our digestive system. Just like a well-oiled machine needs all its parts to move effectively, our digestive system thrives on regular movement. In this blog, we’ll explore the relationship between digestion and exercise, what the science suggests, and how to incorporate practical strategies to keep things moving. Let’s dive in and unlock the way to a healthier, happier gut! 

The Science Behind Digestion and Exercise 

Exercise can affect our digestive system in many ways, mostly yielding beneficial results but occasionally leading to digestive discomfort if done incorrectly. Factors like meal timing, meal composition (amount of fat, protein, and carbs), exercise intensity, and duration all play a role. For instance, a high-fat meal before intense exercise may lead to digestive discomfort, but if the meal is given enough time to digest, it can actually improve exercise performance. So, how can exercise specifically aid digestion? 

Science shows that exercise generally has a positive impact on digestion and gastrointestinal health. It has been shown to reduce the risk of colon cancer and accelerate gastric emptying, the time it takes for food to leave the stomach, which can help relieve constipation. However, high-intensity or prolonged exercise can sometimes cause acid reflux or other digestive discomfort in certain people, particularly based on personal medical history. Finding a balanced exercise approach maximizes benefits while minimizing potential risks. 

Practical Tips for Healthy Digestion 

Now that we have the baseline understanding, how can we implement movement to improve digestion? Research supports that any form of low-intensity exercise can be beneficial, such as: 

• Walking: Walking at a leisurely pace can be a convenient option, whether it’s around the block, your office, or a nearby park for 10–20 minutes after meals. A higher step count also brings a range of other health benefits. 

• Yoga/Tai Chi: Gentle movements and stretches are ideal to aid digestion without causing discomfort. Avoid pushing the intensity to ensure that food is digested comfortably. 

• Biking: Like walking, low-intensity biking at a pace where you can maintain a conversation is a good option for digestive support. Aim for 10–20 minutes. 

Overall, exercise and digestion are closely related, and a short, low-intensity walk after meals can encourage healthier digestion by speeding up gastric emptying. Allow an hour after eating before attempting high-intensity exercise to avoid digestive discomfort. 

Beginning in the early stages of life, everyone is told to drink water, water, and more water. With everyone instructing individuals to consume more water, what are some methods to increase our water intake? Staying hydrated is vital for the human body to continue to perform activities that we wish to engage in. The human body is roughly fifty percent water, which may emphasize the instruction to consume more water even more than before. We are going to discuss three tips to increase the overall consumption of water so that everyone can reach their desired goals. I encourage you to implement one of the three tips and analyze whether your daily water intake increased. To determine that optimal amount of water your body may need daily, reach out to your primary physician for guidance.

Three tips that may help in increasing water consumption:

• Flavored Water – Drinking plain water on a consistent basis may result in an individual getting “bored” of drinking water. A fantastic method to increasing water intake may be to invest in flavored water. Depending on the individual, the individual may want to change the flavor of water they consume daily or even weekly. This is a method to keep your choice of water nice and fresh to stay consistent. As an example, an induvial may desire to consume “grape” flavored water one week and then the next week, they may want to consume “lemon” flavored water.
• Utilizing a Labeled Water Bottle – Water bottles made via certain companies include reminders on the side of bottles regarding the time of the day. As an individual consumes water, the bottle will have the next time slot with the recommended amount of water to have consumed by that time in the day. As an example, one water bottles with labeling may encourage an individual to consume 16 ounces of water by 9:00 AM. This method has become popular for many individuals as the importance of water intake continues to grow across the nation.
• Reminders – Utilizing technology in the form of smart phones or smart computers, an individual has the capability to set electronic reminders throughout the day to consume water. This is an alternative method available in the event an individual does not have a labeled water bottle as previously discussed. With this method, individuals also have the capacity to set the amount of water to consume daily at their own desired pace throughout the day. This method is perfect for individuals who want to be in complete control regarding the management of their water intake.

Which of the three tips will you continue to practice, add, or share with a friend? Let’s all stay hydrated together!

Could your exercise clothes be increasing your fall risk?  Wearing appropriate clothing is crucial when you are exercising. Injuries can occur because of improper equipment, which includes clothing and shoes. 

Proper Footwear: Wearing a supportive pair of sneakers is crucial. You’ll want to choose closed-toed shoes that fit comfortably as well as support and protect your feet, preferably with a rubber bottom.   Sandals are a no-no for both exercise classes and the Fitness Center.   In addition to causing a slip or trip, they do not provide the secure foot bracing that is needed in classes like aerobics or balance.   Open-toed shoes are unsafe and also dangerous in the gym, especially for use on treadmills, elliptical machines and bikes as they expose your feet to mechanical gears and moving parts. They also provide no protection if a weight were to fall on your foot. Ouch! For classes like yoga and Pilates where bare feet are the norm, special socks designed for these types of workouts have rubber grips on the bottom to increase your traction and reduce slips.

Comfortable Clothing: Comfort is key when choosing your clothing but wear items that are appropriate for your chosen activity.  Different workouts call for different clothes, so think about the kind of exercises you’ll be doing. If you’re headed to a yoga class, grab some stretchable fabric pants, shorts, or yoga pants. For classes requiring standing or a lot of movement, choose clothing that is loose but slim-fitting to your body.   Moving arms and feet can easily become entangled in baggy or flowing clothing such as draped shirts, wide-legged or palazzo pants.

Consider the Climate: In addition to the activity, also consider the climate. When available, choose lightweight breathable fabrics that wick sweat away from your body as opposed to pure cotton which only absorbs dampness and becomes heavy and bulky as it gets wetter. In addition to helping pull sweat away from your skin, fabrics made for performance wear can help cool your body down and sometimes even provide SPF protection from the sun.

Today, workout attire is relatively easy to find and doesn’t have to be expensive. Nearly every store, from Walmart to Nordstrom, carries their own line of fitness clothing. Previously only available in small, medium and large sizes, yoga pants, leggings, training pants and running shorts now come in all shapes and sizes, and the options are endless.   Athleisure wear is on the rise so chances are you’ll be able to find clothing and shoes that are made for your exercise style and safe for the activities you like to participate in.

Hiking is amazing in so many ways. It is great for physical activity, mental health and stress-relief, cardiovascular health, socialization and more. I’ve always loved the outdoors, but my love for hiking drastically increased when I went to Sedona, Arizona. The red rocks, the greenery, the breeze thousands of feet above sea level…breathtaking. No matter where you hike, you will experience many wonderful things along the way. If you have never hiked before or have only hiked a handful of times, follow these five steps for a great hiking experience:

1. Hike with a friend or a group of people. Hiking is a great time to socialize with friends and family. You don’t have to carry on conversation the whole time, but it’s nice to have someone with you to keep you company. Hiking allows you to take a break from the hustle and bustle of life, take part in physical activity together, and experience the wonders of nature. It’s also a good idea to have someone with you for safety reasons.

2. Plan your hike and have a map. Before you lace up and hit the trail, make sure you have your hike planned out. Here are some details that you should plan for: distance, elevation, estimated traffic of the trail, weather, layers to wear/bring, estimated duration and travel time to and from your house to the trailhead. Distance and elevation are important because the longer distance and the higher elevation, the harder the hike will be. Some apps and websites list the estimated level of difficulty to help you determine if it’s the right trail for your desired intensity. The traffic of the trail isn’t as important to determine ahead of time; but if you plan to bring your dog hiking and you know he barks at people all the time, then it would be best to go on a trail marked as low traffic. Check the weather to make sure you bring the right gear. Generally, the higher elevation, the colder the weather, so make sure you bring the right layers with you just in case the weather changes as you are hiking and increase elevation. Finally, estimate the duration of the hike and the time to and from the trailhead to your house. Make sure your group members know the plan and don’t forget to bring a map! Most trails have maps they give out at the park entrance.

3. Wear appropriate hiking shoes. It is not necessary to have hiking boots but choose shoes that you don’t mind getting dirty. In the summer, I would suggest tennis shoes or hiking shoes. Wear tall socks that protect your feet and ankles from blisters. In the colder or rainier months, I would suggest wearing waterproof hiking shoes or boots to keep your feet warm and dry.

4. Pack the essentials. Make sure to bring a water bottle and snacks. It is also a great idea to bring a first aid kit. Be smart with the gear you bring, such as sunscreen on a hot day or a scarf on a windy day. Even if you plan a short hike, bring the essentials in case you are out longer than planned.

5. Soak in the moment. Breathe the fresh air. Slow down and enjoy. Yes, hiking is physical activity and can be challenging, but it is also a chance to rest your body and mind from the day-to-day routines you have in place. I would encourage you to stop for 5 minutes during your hike and just look at the beauty of the nature around you. Take slow, deep breaths. Talk to your friends about something you notice that you otherwise would have missed. Enjoy the moment!

 I know these tips will allow you to plan ahead properly, so I hope you are excited and ready for your next hike! Where are your favorite hiking locations?

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!

Recently we were challenged at our senior community to increase our exercise and record it to send to our corporate office, in hopes of raising awareness of how important exercise is for those who have Alzheimer’s and those hoping to prevent it through senior fitness.

An Exercise Challenge for Alzheimer’s Awareness

The Goal: Each community needed to accumulate around 1,500 hours of exercise in 60 days, which would translate to 100,000 total hours from all communities.

The Prize: The corporate office would donate $10,000 to the local Alzheimer’s Association chapter.

The great thing about this challenge is that we already have many group exercise opportunities where hours are easily accumulated, as well as a fitness center that members can utilize. But we wanted to amp up the amount of exercise residents were doing because, after all, it is a challenge to exercise more to bring awareness.  

While explaining this challenge to the residents and fielding questions the following weeks, I found that many residents and members did not know what was considered exercise. I was getting questions left and right, “Is this exercise? Does this count?” 

What Counts as Exercise?

So here is the thing: exercise doesn’t have to be a hard workout routine only in a fitness center or group fitness setting. Some folks feel as though that is what exercise is, and I am happy to break the news that it is not the only way to get in exercise! Guess what, things that you enjoy as well as activity needed for healing count as exercise!

Here is a list of the “does this count” exercises residents asked me about. 

• Hitting golf balls
• Physical therapy
• Occupational therapy
• Corn toss 
• Stretching before getting out of bed 
• Walking the community halls
• Gardening/weeding
• Wii and Wii Fit games

If a regimented fitness center routine is what you like for your workout, that is great!  But, if you need something else to hold your interest, whether it is a game like corn toss or working long hours in your garden, it is best to do an activity that you will stick with. And if you want to add intensity or are having a hard time finding what suits your interest, that’s the best time to consult with your fitness specialist to plan out exercises or activity that are best for you!

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 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, influence, education, and diversity to be raised as 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) of adults in the U.S., 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 to 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 her 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 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 requirements for certification are 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 of having 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 specialist as part of a prescription for better health? (This would not be unlike counseling from a registered dietitian that accompanies a diagnosis of diabetes.)

What if general practitioner offices hired exercise physiologists to counsel patients right in their offices?

What if medical training provided some insight into exercise prescription, and curriculum for exercise physiologists provided insight into what the doctor has to accomplish with a patient in an office visit?

We have a long way to go to build a strong village that contributes positively to individuals’ 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?

Read our case study, how partnering with NIFS and putting a qualified fitness professional in their new facility helped jump start this fitness program.