Corporate Fitness and Active Aging

This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.

When cuts are being made in your organization, there may be even more pressure to earn your keep and ensure you’re meeting work demands. Finding time to exercise during the day may not be an option when workloads are mounting.

When weight gain seems inevitable in the midst of the stress, keep in mind that it is preventable with a bit of planning. Decide exactly how you will still get in some exercise, even if it is not as much as you’d like.

Here are a few tips:

• Take every opportunity. Instead of sending an e-mail to a colleague, take a quick walk to her desk and ask her your question in person. You can also take a break from sitting by standing up when you take calls on the phone. Use the stairs instead of the elevator whenever you have the chance. Even these small activities can help minimize stiffness.
• Arrive early, stay late. Even if you can’t squeeze in a 30-minute walk in your wellness center during the day, three 10-minute walks throughout the day can be just as beneficial. Arrive to work 10 minutes early so you can spend 10 minutes walking on the treadmill before you get to your desk. If you can spare 10 minutes during the day and 10 more after work, you will have squeezed in a 30-minute aerobic workout.
• Get personal. Staff in your corporate wellness program can design an individualized, effective, and time-efficient workout for you. With knowledge of your goals and time constraints, a qualified fitness specialist should be able to walk you through an exercise program that is appropriate for your skill level and availability.

What do you do to fit in exercise when you’re short on time?

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

I think walking, no matter what speed, is good for your health. Granted, you are going to burn more calories, get your heart rate up higher, and cover more ground if you pick up the pace while walking. Walking is low impact and doesn’t require equipment or a gym membership. All you need is a comfortable pair of shoes and possibly a walking partner.

Research shows that regular, brisk walking can better your heart health just the same as jogging or vigorous exercise. It can be gentler on your joints than other forms of activity. There is also a decreased risk of injury with walking compared to other forms of exercise.

A brisk walk can help clear your mind after a stressful day at work and help to decrease your waistline at the same time. Walking on a regular basis can help to improve your mood and self-esteem, which will lead to a happier and longer life for you!  

Check with your corporate fitness center to join walking groups this summer and fall. Working in corporate health and wellness, I’ve created walking/running route maps so that members can get some fresh air while being active at work.  

This blog was written by Melissa Sherman. Meet our blogging fitness specialists at the NIFS website.

Between everything life throws at you, finding the time to exercise is a struggle for a lot of people. However, when it comes to exercise, "something" really is better than "nothing." Here are some tips to begin incorporating exercise into your day.

Schedule your exercise.

Whether you are just starting an exercise routine or realizing that you are having trouble maintaining your exercise routine, blocking out time in your schedule can be a helpful way to make sure you stay consistent. Schedule exercise like you would any other appointment, even if it is only a 10- or 15-minute time slot.

Get active throughout the day.

Exercise doesn't have to be confined to the corporate fitness center. Here are some easy ways to fit in exercise throughout the day:

• Take the stairs instead of the elevator.
• Park farther away.
• Take a 15-minute walk during lunch.
• Use a pedometer to gauge how many steps you take each day, and try to increase that number every day.
• Do jumping jacks for 5 to 10 minutes in your office, at home, or in your hotel room.
• At home, do push-ups or sit-ups during commercials while you watch television.

Break up your exercise minutes.

If finding a 30- to 60-minute time slot in your day doesn’t seem realistic, try breaking up your exercise. Can you find three 10-minute time slots? Or how about two 15-minute time slots? Log all your exercise minutes each week, and try to aim for at least 150 minutes of exercise each week.

Exercise is not “all or nothing.”

No matter where you are with your exercise program, it is common to have an “all-or-nothing” attitude. This attitude does more harm than good when it comes to your health. Just because you miss one exercise session, does not mean you ruined the whole week. You should start again next week.

Fit in exercise when you can. Realize things do come up, but do the best you can to make it consistent. Make your exercise plan realistic for your schedule and always remember that some time, no matter how small, is better than nothing.

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

One commonly known benefit of corporate fitness centers is that when employees are encouraged to maintain healthy lifestyles, the company’s total costs for medical insurance and absenteeism decrease. Some agencies have chosen to take this one step further and pay for their employees to exercise.

Some state agencies in Kentucky have chosen to offer paid exercise breaks. Leaders in these organizations don’t feel like they are losing productivity because, “Often these employees are discussing work issues while they are exercising.” They also see a boost in these individuals’ morale. The amount of time that employees are permitted to exercise on the clock ranges from 90 minutes to five hours per week, depending on the agency.

Other organizations have similar motives, but different ways of compensating employees for their healthy habits. One well-known bank offers employees cash for various wellness activities. Fitting in at least one workout per month earns employees $20, taking a wellness assessment earns $50, and completing blood work or a physical earns $25 each. This particular company also pays employees for preventive care, for example flu shots and mammograms. The reward money is capped at $200 per employee.

Does your company have a system to reimburse employees for their time spent exercising or otherwise bettering their health? Or perhaps a money incentive for those who utilize the corporate fitness center?

This blog was written by Jenna Pearson. Meet our blogging fitness specialists at the NIFS website.

The American College of Sports Medicine (ACSM) has issued new guidelines for the Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. What exactly does this mean? Simply put, it means that fitness professionals now have a new framework to use when developing exercise programs.

If you think of exercise as medicine (which, in fact, it is!), personal trainers and corporate fitness centers are now using new guidelines for prescriptions of this miracle drug (including dosage and use).

Following are the recommendations for each type of fitness:

• Cardiorespiratory fitness is developed through training that improves the efficiency of the aerobic energy-producing systems and can improve cardiorespiratory endurance. The ACSM recommends apparently healthy individuals to partake in at least 30 minutes of moderate-intensity exercise five days per week or 20 minutes of vigorous-intensity exercise three days per week. This can be achieved by one continuous session per day, or multiple shorter sessions of at least 10 minutes in duration.
• Musculoskeletal fitness is developed through resistance/strength training. To have musculoskeletal fitness, you do not necessarily have to have great muscle strength. You should, however, train all major muscle groups 2 to 3 days per week, using 2 to 4 sets and 8 to 20 repetitions as the range for each exercise. A regimen including 8 to 12 different exercises should serve to exercise all major muscles in the body.
• Neuromotor fitness is “functional fitness,” and can be improved through a variety of balance, agility, coordination, and proprioception exercises (think yoga and Pilates). The ACSM recommends these exercises be incorporated into an exercise program 2 to 3 days per week for 20 to 30 minutes per session.

In addition to these recommendations, the ACSM also suggests that healthy adults participate in flexibility training at least 2 to 3 days a week. Similar to strength training, a flexibility routine should target all major muscle groups. Each stretch should be held 10 to 30 seconds (to the point of slight discomfort, but not pain) and should be repeated 2 to 4 times so that each muscle group is stretched for a total of 60 seconds.

Considering these guidelines, how would you rate your current fitness routine? If you are meeting the minimum requirements, keep up the great work! If not, remember that all of these requirements do not have to be met in one single exercise session. If you have an onsite fitness center, make sure you are taking advantage of all that your wellness center staff can offer you!

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

With more and more studies indicating just how dangerous to health sitting at a desk can be, incorporating small bouts of physical activity throughout the workday is as important as ever.

For the employee, taking breaks stimulates both the mind and body, combats stress, and helps ward off the monotony that can permeate a workday. In turn, the company is rewarded with healthy workers who earn and save them money through increased productivity and reduced health care costs!

Take a look at some of the following suggestions for quick ways to add exercise in the office:

EASY:

• Walk at any opportunity. Take the stairs, visit a coworker, or go for a walk on a lunch break.
• Instead of a desk chair, try a stability ball! Your core and posture will thank you.
• Perform short bouts of stationary movement (jumping jacks, marches, jump-rope simulation, lunges, etc.).

EASIER:

• Stand at any opportunity. Pace while on a phone call. If your company provides workstations that allow employees to stand or even walk on a treadmill while working, take advantage!
• Think about how you can turn your office into your own mini-gym. Perform chair squats and desk presses (similar to a push-up, with hands on the edge of the desk), chair triceps dips, and shoulder and arm exercises (shoulder presses, bicep curls) with anything heavy.  

EASIEST:

• Without even having to move from the chair, stretch and take some deep breaths to relieve tension. Focus on all major muscle groups.
• Contract, hold, and relax different muscle groups, such as the abdominals and glutes.

Which of these exercises would mesh best with your schedule?  

This blog was written by Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

I work at a corporate fitness center where spouses are eligible to use the facility. Although I do work with several couples/spouses/partners, I would like to see more getting fit together at the fitness center. There is no cost, and no restricted hours, so that takes away some of the excuses. Spouses need to motivate each other and make changes toward a healthier lifestyle.

The Health Benefits (and Detriments) of Being Married

Some studies have shown that married individuals are healthier than singles. Married couples usually have more money, which improves health status. Studies also say most spouses depend on each other more (wages, childcare, etc.), so they take better care of each other. (That’s not to say single people don’t care about someone they’re dating; they just don’t depend on them as much as married couples do on their spouses.)

Females can usually promote males to seek medical advice, which is why married males tend to be healthier than single males.

One bad thing about being married and living together is the risk of passing illnesses and viruses back and forth. This can cause both to have to see a physician.

What if Your Spouse Isn't Living a Healthy Lifestyle?

Because I manage an onsite corporate fitness center, I work out on a regular basis and try to eat healthy. It can be challenging when you have someone in your life who doesn’t live the same lifestyle. If you are the more active one in a relationship, keep up the motivation and try little steps at a time to influence your loved ones. Stay focused to change for the better and take your spouse on the journey, too!

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

Warmer weather is finally pushing its way into the nation, and many of your corporate fitness members will be itching to take their exercise outdoors. While outdoor workouts are a fun alternative and offer a great way to mix up your programming, even 75 degrees can dramatically intensify a workout.

As you’re rolling out new programs for the summer months―including outdoor boot camps, circuit classes, and training runs―remember to urge your members to take heat precautions.

Here are some tips to design safe outdoor workouts at your corporate wellness center:

• As suggested in this article, try to plan activities or classes around the peak temperatures of the day. From 10am to 2pm, the sun’s rays are the strongest, but the heat can linger throughout the afternoon. Try early-morning or later-evening class options.
• Build more rest/water breaks into your classes than you normally would. With hotter temperatures, the body will perspire more, so remind your participants to always bring a water bottle to these outdoor workouts. When planning the class agenda, build in periodic water breaks for at least a full minute each.
• Keep sunscreen handy. At our corporate fitness center, we keep a few bottles of SPF 30 in our first-aid kit.
• Monitor your participants closely for symptoms of heat exhaustion. Dizziness, confusion, and pale skin can all be signs that a person is overheating. If a member mentions that he or she has stopped sweating and feels a dry, salty layer on the skin, this can be an indication of dehydration.
• Urge your runners to take their pace a little slower than normal. In temperatures over 60 degrees, runners cannot be expected to set record times. Jeff Galloway, author of several marathon-training books, suggests that for every 5 degrees above 60, runners should decrease their mile time by 30 seconds.

Here’s to a safe and happy summer!

This blog was written by Dan Walker. Meet our blogging fitness specialists at the NIFS website.

Last time we looked at three of the top benefits of utilizing your company’s corporate fitness center: cost, convenience, and the environment. Today we will look at three more reasons why you can’t afford to pass up what your company has to offer in its fitness center.

Expertise

This isn’t entirely universal, but most corporate fitness center staff members are college educated and certified through a reputable organization such as the ACSM, NSCA, or NASM. This ensures a high level of expertise in helping you to exercise the right way and reach your goals.

Guidance

Many gyms have thousands of members and simply aren’t able to do much more for you than take your membership dues each month. But in corporate fitness centers, programming, classes, and education are top priorities with the goal being to get as many members as possible plugged into what is offered. Your company really sees a return on investment only if your health is improved through what the facility has to offer. You can rest assured that you are their top priority, not making money off membership dues.

Stronger Relationships

Working out with your coworkers gives you a chance to spend time with them in a new and different way. Taking group fitness classes together, working out with someone, or buddy training with someone else are all great ways to build teamwork and rapport outside the office. Often enough, different incentive programs and friendly competitions take place throughout the year, giving you yet another way to build a bond with those you work with.

The health benefits of regular exercise, which you can get at any gym, are well documented. But corporate fitness centers offer much more than your average commercial gym membership. Among those benefits are a better price, a more convenient location, a professional environment, expert staff, more guidance in your fitness journey, and a chance to build better work relationships.

If you aren’t already experiencing all the benefits your company’s corporate fitness center has to offer, go check it out today!

This blog was written by Sean Holbrook. Meet our blogging fitness specialists at the NIFS website.

Does winter still have you feeling blue? Need a boost for your self-esteem? Regular exercise can improve your mood and sense of well-being; doing it outdoors can give you an extra lift!

Green exercise refers to exercise or physical activity that is performed in nature, which has shown an ability to create a calming effect as well as having a positive effect on your mental well-being. With spring just around the corner, you probably feel a bit like I do: you're ready for the fresh air, green leaves, and warm sun. Green exercise is a simple and free way to get all that and more.

You may ask yourself, how much time do I have to spend exercising outdoors to see the benefits of green exercise? Surprisingly, it takes only five minutes a day, according to a recent meta-analysis of 10 studies involving 1,252 participants. The study by Barton and Pretty (2010) showed improvements in self-esteem and mood for the overall population of the study.

Looking for ways to green your routine?

• Take a five-minute walk during your lunch break.
• Start a garden in your yard.
• Try stretching outside on your deck or patio.
• Plan a nature hike or bike ride on the weekend.

Gather your coworkers for a walk at lunch! Green fitness is one of the many ways your company can get on the corporate wellness bandwagon!