Corporate Fitness and Active Aging

This blog was written by Veronica HofMann. Meet our blogging fitness specialists at the NIFS website.

Many people spend a majority of their time at work. This is where we go each day, and while we are there we have plenty to keep us busy. After we leave, we also have work to do—making dinner, cleaning house, and caring for the kids. So how can we possibly squeeze in one more thing? We all know how important exercise is, but many times it falls to the bottom of our “to-do” lists...until now.

Many employers are bringing exercise to the workplace. With new worksite wellness programs for employees, they are encouraging folks to be active even while sitting at their desks! Portable pedal machines, which are similar to a mini stationary bike, can be placed under a desk so that you can exercise even while sitting at the computer.

Employers are also encouraging walking groups, giving instruction on how to exercise at your desk, and offering pedometers to employees so that they can track their progress.

This kind of worksite health promotion program is a way to encourage even the most sedentary individuals to get moving! Time is what we all need more of. If our employers encourage us to exercise while we work, it would be easier for people to begin and stick to an exercise routine. This may even encourage people to continue to exercise outside the workplace.

Even if this is not something your employer suggests, there are many things you can do on your own. A few examples are

• Go on a walk after lunch.
• Take the stairs.
• Exercise in the break room.

With enough participation, you could even negotiate a group rate at your local health club. Some clubs even offer a lunchtime membership!

What have you done at your job to encourage exercise?

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

As a Health Fitness Specialist working in the area of corporate fitness, I’ve seen firsthand how beneficial corporate fitness centers and company wellness programs can be. Today I’ll take a look at three of the top reasons why utilizing your company’s corporate fitness center is a no-brainer.

1. Cost: Corporate fitness centers usually offer a significantly lower cost of membership than commercial gyms, if not offered to you for free altogether. Your typical gym membership will cost around $50 per month. If you choose your company's facility over the local gym, you will save $12,000 over a period of 20 years (if it’s offered to you for free)! Even if you had to pay half of the normal fee ($25), you would still save $6,000.
2. Convenience: Whether your company is made up of one building or an entire campus, the fitness center is usually only a short drive or walk away. This sure beats fighting traffic before work, and especially after work when you’re tired and already don’t feel like going to the gym. Sometimes convenience is all someone needs to start and actually stick with an exercise routine.
3. Environment: Most corporate fitness centers have significantly fewer members than your average gym, simply because only employees (and sometimes family) are allowed access. Don't underestimate the value of not having to fight the crowds to get in a good workout. And as much as we all love the children in our lives, not having to fight with them over workout machines (like you might have to with the local high school kids at a commercial gym) can be a real relief.

These are just three of the great benefits of corporate fitness centers. Next time I’ll take a look at a few more of the reasons why I feel passing on your company’s fitness center is a mistake you don’t want to make.

This blog was written by Megan Jack. Meet our blogging fitness specialists at the NIFS website.

Some people believe that there is a benefit to working out on an empty stomach. This concept is derived from the idea that exercising first thing in the morning or in a “fasted state” will cause your body’s energy systems to burn more fat instead of carbohydrate stores. 

Why the Empty-Stomach Workout Doesn't Work

As a corporate fitness manager, I hear this theory on a weekly basis, and it is simply just an urban fitness myth. The main problem is that fat as a fuel source is not the same thing as burning fat off of your body. Fat burning has more to do with the total amount of calories burned than the type of energy your system uses.

Another key problem with this theory is that many times without adequate nutrition, you will not be able to exercise as long or as hard. As a result, you will burn fewer calories.

Benefits of Eating Before Exercise

According to an article by Paige Waehner on About.com, there are additional benefits to eating prior to a workout:

• “It boosts recovery and strength gains.”
• “You can sustain longer, more intense workouts.”
• “It helps you avoid feeling dizzy or nauseous from low blood sugar.”
• “It makes workouts more enjoyable” (because you’re not constantly hearing your stomach growl).

Some of my corporate fitness members feel too full or weighed down with a full meal prior to exercise. Some need a snack prior to strength training, but are fine completing a cardio workout on an empty stomach. What really matters is to find something that works for your body and for your schedule.

Most importantly, don’t go hungry simply because you think you’ll burn more fat. Focusing on your growling belly can cause your workout intensity or duration to suffer and that will in turn reduce your caloric burn.

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

Sleep and exercise can be a vicious cycle. The more tired you are, the less motivation you have to exercise. Working in a corporate fitness program, I see a lot of tired and stressed people. The onsite fitness facility seems to help improve their moods.

When I’m tired, the last thing I feel like doing is exercising. But then I feel worse because I didn’t exercise. Even getting up and going for a 15-minute walk can help to improve your mood, stress level, confidence, and sleep patterns. Most people will tell you they feel better after exercise. 

Physical activity can help to clear your mind and concentrate better at work, which will help you sleep better at night, too.

Even though sleep is important for health and daily functioning, the average person doesn’t get the recommended seven to nine hours of sleep a night. So, why not get up and start exercising now to help you sleep longer and better tonight?

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

Each decade the Department of Health and Human Services identifies a list of health goals to strive for over the next 10 years to improve the health of all Americans. You may be familiar with Healthy People 2010. Now that 2010 has come to an end, Healthy People 2020 has just been released with an updated list of goals.

Take a look at the following objectives taken from Healthy People 2020 followed by the Workplace Action for contributing to this goal while also improving the health of your employees.

Physical Activity

Objective: Increase the proportion of employed adults who have access to and participate in employer-based exercise facilities and exercise programs.

Workplace Action: Provide your employees with an onsite wellness center staffed with certified fitness professionals who can provide safe, effective fitness routines.

Offer incentives for employees who regularly participate in worksite exercise programs.

Immunization and Infectious Disease

Objective: Increase the proportion of children and adults who are vaccinated annually against seasonal influenza.

Workplace Action: Provide onsite flu-shot clinics so that employees can get immunized for the seasonal flu at work. Provide discounts or reimburse employees for flu shots for family members.

Tobacco Use

Objective: Reduce tobacco use by adults.

Workplace Action: Offer a free onsite smoking-cessation program for employees who use tobacco. Provide discounts for nicotine replacement therapy products for employees wishing to quit smoking.

What are you doing to help us meet the Healthy People 2020 workplace goals?

This blog was written by Kara Gootee. Meet our blogging fitness specialists at the NIFS website.

Many employees say they do not have time in their day for exercise, or they forgot their workout clothes. Don’t let excuses stand in the way of your corporate wellness program. Implement a quick walk at work to encourage worksite wellness and get employees up and moving.

The Benefits of an Exercise Break

Recent studies show that more breaks and less sitting results in smaller waist sizes and a decreased risk of heart disease and diabetes. A quick 20-minute break is a great way to refresh the mind, catch some fresh air, and get the body moving.

How to Add Walking to Your Corporate Wellness Program

Starting a walking program is easy. Designate a time and location, and get moving. Many employees may enjoy getting out for an afternoon break for a quick walk around a parking lot, or a trip around the block. Encouragement and participation from management will help get the ball rolling.

If Your Wellness Program Already Includes Walking

Here are some ways to spruce up your walking program:

• Specify a day: Get Movin’ Monday, Walk Wednesday, etc.
• Give out walking group t-shirts to create camaraderie.
• Provide healthy snacks following a walk.
• Track steps taken with pedometers.
• Sign up for local area events and walk together.

The benefits of walking outweigh the excuses. Encourage worksite wellness not only for a healthier workforce, but for a happy work environment.

You might have seen, or at least heard about, the Shake Weight commercial. It's that somewhat (and by "somewhat," I mean "very") suggestive ad with a woman (and now a man) shaking a spring-loaded dumbbell at chest level.

As a corporate fitness professional, when I see a new fitness product, my first instinct is to investigate further. Did I miss out on inventing yet another ingenious fitness product? Am I going to think "Why didn't I think of that?" There are a plethora of fitness products that I should have invented, including the Gliding disks, the BOSU, and the Bender Ball. Will the Shake Weight be the next product on my list?

The Claims: Strong, Toned, Ripped Arms and Chest

During my initial investigation, I found the product's claim on its website: “In just 6 minutes a day, you'll get strong, toned, ripped arms and chest.” The 2.5-pound (5 pounds for men) product has a spring on either end and is powered by your movement. It comes with an upper-body-toning DVD and an unconditional money-back guarantee.

The product promises to meet its claims through a “completely new workout technology called dynamic inertia.” According to the manufacturer of the Shake Weight, dynamic inertia (the vibration of the muscles) results in a 300 percent increase in muscle.

The Verdict: Not So Fast

A recent simulation study by LifeMOD concluded that vibration training can give us the body we have been waiting for. Keep in mind, though, that this study was not done on humans.

Although the product may have one supporting study, I still have my doubts. The arms and chest may be the most glamorous-looking muscles, but in order to have a well-functioning body, all the major muscle groups should be worked. More importantly, six minutes a day of upper-body work does not meet the Centers for Disease Control and Prevention recommendations of 150 minutes of aerobic activity and two or more days of strength training for all the major muscle groups.

If getting the “ripped arms and chest” that you see advertised in the commercials is the primary goal of your workout, it will take a lot more work than just shaking a weight for six minutes a day to get them. Without a balanced diet, a regular exercise program, and some hard work, it is nearly impossible to build those “ripped” muscles.

A Whole Lotta Shakin' Going On

If the Shake Weight claims are true, be on the lookout for exercisers everywhere shaking things in the gym. Gone will be the days of shoulder presses, lunges, and pushups. In will be the days of shaking to create results.

In hindsight, I won't be adding the Shake Weight to my list of fitness products that I should have invented. I will stick with traditional weightlifting for now. If I feel the need to shake something for some muscle activation, I'll grab a bottle of all-natural fruit juice and shake it for six minutes before I take a drink. But hey, if the New York Jets think it's amusing enough to try out in training camp, my conclusion may be way off! 

Employers are concerned with the ROI of corporate health wellness programs—and they should be. Why on earth would an organization put valuable resources toward strategies that don’t work for their business?

Are Brainstorming Meetings the Best Way to Foster Creativity?

If you're with me on the "don't throw money out the window" approach, let's take a quick look away from employee health and wellness. Let's focus instead on a corporate convention: the brainstorming meeting. Think conference room, Sharpies, flipcharts, and fresh fruit. (You do have fresh fruit at your meetings, right?!) In the brainstorming meeting, the company’s best thinkers pull together intellectually to flesh out ideas for the business's future. How much money does your company spend on brainstorming meetings in terms of staff time, office supplies, snacks, and overhead?

Turns out that corporate fitness programs might have a leg up on those Sharpies. According to a recent article in Newsweek, there are actually proven strategies for getting creative juices flowing, and traditional group brainstorming sessions aren’t on the list.

Exercise, it turns out, can be an effective brainstorming strategy. Up to 30 minutes of aerobic activity (like walking) can get those creative juices flowing. But there is one caveat: Exercise improves creativity only for people who are already fit.

Corporate Fitness Programs Have Many Benefits

Get your employees exercising now and it will save you money by helping control health care costs, decreasing absenteeism, improving productivity, and creating greater loyalty. In addition, your employees will be better thinkers who will keep your organization ahead of the pack.

How are you encouraging regular exercise in the workplace?

Sometimes, it's just plain tough to get through a workout. There are times when I simply don’t feel like working out, or I get halfway through my run and hit the wall. When I find myself in a workout dilemma, I turn to imagery to get me through.

What Is Exercise Imagery?

There are three main types of exercise imagery:

• Energy: Energy imagery refers to imagining a situation or workout that felt great and provided you with energy. For example, imagine the best run you ever had, the smell of the fresh-cut grass, the sound of your repetitive breath, and the feeling of your feet hitting the pavement in a rhythmic motion. This can provide you with an improved mental state to push through and finish your workout.
• Appearance: Appearance imagery refers to imagining a slim, trim, and healthier you. When you just don’t feel like hitting the corporate fitness program boot-camp class, imagine yourself burning calories, gaining muscle definition, and looking great when you achieve your fitness goal. This can give you that extra push to attend the class or hit the onsite fitness center.
• Technique: Technique imagery refers to imagining yourself with proper form. For example, when performing a squat, imagine yourself sitting back in a chair with your chest up and your weight in your heels. This type of imagery can provide you with a mind-muscle connection to perform an exercise with proper form.

According to research by the University of Western Ontario, imagery can be a key element in sustaining an exercise program.

How I Use Exercise Imagery

I use imagery in nearly every workout. It keeps me focused and motivated. I’m currently training for a half marathon. During my runs, I picture myself passing spectators, hearing music, and crossing the finish line. All of these things help me to push myself and maintain my exercise regime.

Try implementing imagery in your workout routine.

When it comes to exercising, sometimes the music selections are just as important as the physical activity. I am a self-professed music junkie, so I may be biased. But nothing ruins a workout quite like an iPod dying, a CD skipping, or just plain bad music.

Music Helps with Tempo and Motivation

In the pursuit of my Exercise Science degree, one of my college courses dealt with exercise leadership. We learned how to plan a group fitness class and manage all the dynamics that went into it, music included. We learned what tempos are best for warm-ups, which beats are motivating for the bulk of the exercise, and which styles of songs are conducive for cool-down periods.

Now, after having hands-on experience teaching group fitness in a corporate fitness center, I see how important music choices truly are. Specifically in cycling classes, instructors often lead drills to the beat of the song. Instructors will say phrases like, “One pedal per beat,” as a way of keeping cyclists at the right tempo. When it comes time for a steep hill climb or a round of sprints, nothing can be as powerful as hearing the pulsing beat of your favorite song.

Resources for Making Playlists Easily

With that said, here are a few resources, mostly online, that make music playlists easy. You can use these in corporate fitness programs as well as for your own workouts.

• Music For Cycling: This website includes playlists for cycling, and also actual bike workouts to go along with them. Some of the playlists are themed, such as “Around the World” or “Halloween Playlist,” making for fun, easy ways to motivate your corporate fitness members.
• WorkoutMusic.com: Here you can purchase mp3 files of full albums geared toward certain styles of workouts—for example, running or strength training. You can download shorter albums that are great for a quick abs class, or longer playlists for extended activities like running.
• Magazine playlists (Fitness and Shape): Shape magazine offers a monthly 30-minute playlist. The writer suggests a mix of newer pop songs as well as classic sing-alongs. Fitness magazine publishes a yearly feature in January, listing the best music for cycling, running, walking, weight training, and yoga.
• iTunes: The iTunes music store can also be a good resource for ideas. You can search for a certain song, and often there will be a cardio remix version that makes the song more upbeat than the original. iTunes also suggests Perfect Playlists: Workout, which you can preview and download all of its songs for $9.99.