Corporate Fitness and Active Aging

This blog was written for NIFS by special guest writer Elizabeth Carrollton.

Joint pain is a very common problem, and keeping fit is one of the best ways to find reliable relief. For many of us, limiting activity might seem to make sense when a joint is achy. However, inactivity can make matters worse. In fact, inactivity is a leading cause of joint pain, causing weakness in muscles and bones that can lead to injuries and joint disorders like osteoarthritis.

So if your joints are getting a bit sore and stiff by the end of the day, exercise can help relieve the pain and ward off more serious troubles. Of course, it's important to see your doctor for diagnosis and treatment of injuries or joint problems before treating them with exercise.

1. How Exercise Helps Joint Pain

Keeping the muscles around injured joints strong is important in maintaining range of motion, joint function, and alignment, factors that can speed healing and recovery after injuries, as well as decreasing pain and stiffness. In joints affected by arthritis, regular exercise can increase joint support by improving the strength and tone of surrounding muscles, which can relieve daily pain and stiffness and slow the progress of this degenerative joint disorder. That's why physical therapy is typically used as part of the treatment plan for most joint injuries and chronic degenerative conditions.

2. Joint-Friendly Exercise

Moderate, weight-bearing exercise is the way to go when your goal is to relieve joint pain. Avoid high-impact exercise that rattles the joints in favor of more joint-friendly options, like walking, swimming, or bike riding. Yoga, Pilates, and tai chi are great choices as well, and have been shown in a number of studies to reduce joint pain and discomfort.

If you have been fairly sedentary, start slowly, working up to that optimal goal of at least 30 minutes of exercise daily. If you have severe joint pain or degeneration, physical therapy might be a good idea to ensure that you aren't putting yourself at risk for further joint injury. Besides, working with an expert who is knowledgeable about joint care and function will likely offer more effective relief than exercising on your own.

3. Why Taking Care of Joint Pain Properly Is Essential

Ignoring joint pain can give small issues or injuries a chance to develop into serious, long-term joint problems. Serious joint problems lead to more than 690,000 knee-replacement surgeries every year in the United States and more than 450,000 hip-replacement procedures. Although these surgeries can be a good option for people who have been disabled by joint conditions or injury, they are major surgery and should be considered a treatment of last resort.

Recovery can be a long and challenging process after joint replacement and complications can be an issue, as anyone affected by the recent hip implant recalls can tell you. Faulty metal-on-metal hip implants, used in thousands of procedures, caused metallosis in some patients, which is a complication related to metallic implant debris. Metallosis can cause intense pain and swelling in the hip as metallic particles collect in the soft tissues, and can eventually lead to tissue death, bone loss, and implant loosening or failure, making more surgery necessary.

Elizabeth Carrollton writes about defective medical devices and dangerous drugs for Drugwatch.com.

The New Year often provides the fitness industry with a boom of customers hoping to hold true to their resolutions. Many of those resolutions often pertain to unrealistic weight-loss goals.

Older Adults Exercise for Different Reasons

While we still see a boost in participation at our retirement community fitness centers in the New Year, the resolutions are often for a different reason. Many older adults exercise to maintain a healthy weight or to try to lose weight, but they understand the value in physical activity beyond vanity. As a fitness professional, it is refreshing to serve the needs of older adults in retirement communities who understand the value of living a physically active lifestyle for their overall health and well-being.

When a physically active lifestyle is adopted for the wrong reasons, it can be more difficult to adhere to for the long term. This is likely why the surge in participation in January often trickles off in mid-February at commercial gyms. However, when older adults adopt a physically active lifestyle, particularly one that has been designed for their individual needs, the benefits of that program help them adhere.

Selling the Benefits of Exercise in Retirement Communities

In our retirement community fitness centers, our participation levels gain momentum as the year progresses, and we don’t see that drop in participation. This isn’t all that surprising. We hear feedback from residents stating they have more energy, less joint pain, improved sleep, an easier time performing ADLs, and more overall endurance.

Kick off a motivating incentive program in your retirement community fitness program in the New Year to recruit new residents to exercise and inspire existing participants. Getting the residents started is half the battle. The benefits of exercise can often sell the adherence component for you!

Did you know the number one killer of women is heart disease?

Today is National Wear Red Day, encouraging you to show support against heart disease. Too many women are unaware of the deadly disease and how it can be prevented. So, grab a friend, put on your favorite red shirt and hit the treadmill for a good cardiovascular workout.

Cardiovascular exercise (example – treadmill workout) is very important for several reasons, including the prevention of heart disease. Not only will the treadmill help you to lose weight, but it can be a great heart pumping workout. The stronger the heart, the less work it has to do to pump blood throughout your body. Cardiovascular exercise will also help to reduce stress levels and increase confidence. Who doesn’t love leaving the house feeling confident?? Give this treadmill workout a try!

• 2.6 mph for 3 minutes (warm up)
• 3.0 mph / 3% incline for 2 minutes
• 3.4 mph / 4% incline for 2 minutes
• 3.6 mph / 5% incline for 2 minutes
• 3.8 mph / 6% incline for 5 minutes
• 4.0 mph / 8% incline for 8 minutes
• 3.8 mph / 6% incline for 5 minutes
• 3.0 mph / 1% incline for 3 minutes (cool down)

This workout is designed to push walkers by adding some incline work to burn more calories and strengthen the lower body. If you feel you are ready to take it up a notch increase the speed so you are jogging rather than walking.

If you feel you are not ready for this workout, take it down a notch and work your way up to 4.0 mph / 8% incline over time. Find a challenging speed you can maintain for at least 10 minutes and increase the incline 1% every two minutes until you can complete the workout above.

What is your favorite treadmill workout?

Some exercise is better than none!

We all know how difficult it can be to make time for exercise when you have a million things to do in the day. Sometimes making it to the gym (or even the on site fitness center) just does not make the cut, even though you know it should be a priority. The good news is that there are plenty of ways to get some exercise in on days that the gym is just out of the question.

Changing your daily routine to fit in 30 minutes of exercise can put you in a better mood and takes away the guilt of missing a workout. These are some great alternatives for exercise to help you burn some calories throughout the day.

Park farther away. Whether at work or at the grocery store, park in the back of the parking lot so you have to walk a little farther. It will take some extra time to get inside, but those few extra feet you need to walk will add up by the end of the week.

Take the stairs instead of the elevator. Taking the stairs is a great way to get your heart pumping and burn some extra calories while at work. This is also something that you could do for 10 minutes in between meetings. Instead of grabbing some coffee, hit the stairs and climb up and down for 10 minutes.

Exercise on your lunch break. There are several ways for you to get in 15 to 30 minutes of exercise on your lunch break depending on how long you have. A few great ideas are walking around the building; climbing stairs; or doing jumping jacks, push ups, or crunches.

Grab the basket at the grocery store. When you carry the basket, you’re using your upper-body much more than you do when pushing a cart.

Simple and easy, take the next few minutes to rotate through these simple exercises three times, 10-15 reps each:

1. Chair Dips - stand in front of a stable chair, place your hands on the seat of the chair and walk your feet out in front of you.  The further out you place your feet, the harder the exercise.  Now slowly lower your body, bending at the elbows until they reach 90 degrees and then straighten your arms to the starting position.

2.  Squats - with your feet hip width apart, keeping your chest up slowly sit back as if you were to sit in a chair.  As you lower your body keep your knees in line with your ankles, do not allow your knees to go out past your toes.  Once your thigh is parallel to the ground, drive through your heels to stand up.

3.  Push ups - place your hands shoulder width apart on the floor, either remaining on your knees or up on your toes, walk your hands out until your body forms a straight line.  Avoid letting your hips drop or raise up, do your best to maintain proper form.  Slowly bend your elbows lowing your chest and body to the floor maintaining that straight line.  Once you are about a fist width from the floor push through your hands, chest and shoulders to the starting position.

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People everywhere are always searching for the best, most modern training device that will produce great results in the least amount of time. It is likely that you’ve tried the latest craze, yet you’re still searching for something more. Ironically, you may already own one of the most inexpensive yet effective training devices: the jump rope.

Getting Fit with a Jump Rope

It sounds old-fashioned, and it is. However, the jump rope is making a comeback in gyms and fitness centers everywhere. What began as a schoolyard game has progressed to recreational use and is now evolving into competitive sports training for all levels. Whether used as a warm-up or training, there is room for jumping rope in every workout. Benefits include upper- and lower-body coordination, muscular endurance, balance, and agility.

Jumping rope tones muscles, improves cardiovascular fitness, and burns calories all at the same time. Jim Zielinski, Head Strength and Conditioning Coach at the University of Illinois, endorses jump rope in the September 2011 issue of Training and Conditioning magazine. “The activity can achieve a “burn rate” of up to 1,000 calories per hour. That means jumping rope for 10 minutes is roughly equivalent, calorie-wise, to running an eight-minute mile.”

How to Start a Jump-Rope Workout

The best way to begin a jump-rope workout, like any new program, is with correct form. Grasp the handles and start by swinging the rope to your side without jumping. Next, without the rope, practice small jumping movements, barely lifting off the ground. Finally, put the two movements together. When done correctly, jumping rope while staying high on your toes can involve less pounding on knee and ankle joints than jogging.

There is never a better time to start than now. Pick up a jump rope and try this FREE workout.

Complete 5 rounds of the below exercises for a total of 15 minutes.

Basic Jump: 1 minute

Rest: 30 seconds

Alt. High Knees: 1 minute

Rest  30 seconds

Challenge: How long will it take you to complete 500 total jumps?! (Count to 500 and time yourself and record)

The holidays are around the corner―time flies! I want to pass along my top five tips to get through those holiday dinners without destroying all the hard work you have put into this thing we call fitness, and still enjoy those once-a-year delights that make life worth living.
I have heard a pretty shocking statistic that Americans will consume an average of 4,500 calories on Thanksgiving, and over 200 grams of fat (and not the good fat, either). I don’t think I have to tell you how long it would take to recover from and burn that many calories. So use these five tips to help you stay on track.

1. Do not skip meals before the “big one.” Many people think starving themselves before the big meal will help in keeping down the caloric intake for the day. WRONG! Remember that you have to keep that furnace burning all day, and if you come into the big meal starving, you will overeat. I guarantee it. 
2. Make one run. At the “big one,” have little servings of everything so you can enjoy all the great tastes that come with the holiday, but in moderation. People tend to love one item, eat a lot of it, then go back for the things they didn’t have room for on the first run.
3. Work out! Find 30 minutes that day, and the day after, to get in a workout. Do it fast and furious so you can get back to the family but still keep the furnace hot and continually burning.
4. Avoid alcohol. Alcohol is a double-edged sword in that it tends to lower inhibitions (taking your eyes off your goals) and increase the production and release of a hormone that absorbs fat. If someone has a drink in their hand, they more than likely have their other hand stuffing their face.
5. Keep your goals in the forefront. Why have you come to see me in the first place? Why have you gone through these weeks of physical torture? It’s to accomplish those goals you have defined for yourself and to become the individual you ultimately want to be. You have to remind yourself when you are facing down a loaded turkey with all the fixings of all the sweat and tears you have put into this thing.

You should totally enjoy everything about the holidays, because that is why you work so hard. But learning to enjoy and not destroy is key. Trust me, there is a balance, and your goal is to fill your toolbox to help work toward that balance. Follow this link to test your knowledge of holiday foods!

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

Ever wonder what and when you should be eating to optimize performance and energy levels? Numerous resources are available to the general public outlining food and dietary guidelines; however, many people remain unaware as to what types of foods are best to eat and when.

Whether working or working out, these guidelines will be useful in helping you plan meals and snacks to increase energy and sustainability.

Pre-exercise Meals

• Carbohydrate meals help fuel muscles and prevent depletion of glycogen stores. Glycogen is the body’s main form of stored carbohydrates; it is a main source of energy during work and exercise. You should choose complex carbohydrates like fruits and whole grains to help sustain energy levels for long-duration activities. Try to avoid high-sugar foods such as soda and candy, as these cause high peaks in blood sugar and tend to give you a quick burst of energy that soon fades away.
• Watch high-fat foods—they are hard to digest and may cause an upset stomach during high-intensity exercise. In comparison to carbohydrates, high-fat and high-protein meals take longer to digest and therefore require more energy for their breakdown.
• Try to have a meal with complex carbohydrates four hours prior to exercise and a small snack one or two hours before exercise.

Examples:

Whole-grain cereals, yogurt, whole-wheat pasta, fruit, whole-grain bagels, oatmeal, raisins, some energy bars (check that they are not too high in fat or protein).

Post-exercise Meals

• Your muscles need to recover after exercise, as this is when your metabolism is at its peak.
• Refueling should begin within 30 to 45 minutes after exercise to restore glycogen and repair muscle tissue.
• Carbohydrates and protein will enhance the process of rebuilding and repairing muscles.  

Examples:

String cheese and a piece of fruit, peanut butter and jelly on whole-grain bread, yogurt, cottage cheese and fruit, soup, nuts (raw, unsalted are best), whole-grain cereal with reduced-fat milk.

Remember to stay hydrated! Dehydration slows your metabolic rate by 2% and can also leave you feeling sluggish. Feel your best by drinking at least eight to ten 8-ounce glasses of water daily!

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

When starting a new exercise program, you may get sore. Muscle soreness comes from the breakdown of muscle fibers. But don’t let that drive you away from the corporate fitness center. Here are four good ways to ease the pain.

• Rest from lifting and go for a light walk. More than likely, you are sore from strength training or lifting weights. Your body may need a rest day from the weights, but go for a light walk to get some blood flow to the sore muscles. Sitting around could make the soreness worse.
• Take a hot bath. Soaking in a hot bath will help your circulation and soreness.
• Use foam rollers or massage. Rolling out your muscles on foam rollers will help to work the soreness out, although it may hurt a little at first, just like with massaging the muscles. Start out gently rubbing or rolling the muscles, and then as you work the soreness out you can target the muscles more aggressively.
• Stretch after you work out. Don’t skip the stretching component of fitness! Spend about 20 minutes stretching after your workouts.

 If you are just getting back into working out, always start out slow. If you start with long, intense workouts and then cannot move the next day due to such painful muscle soreness, you will be more likely to skip the next few days. Don’t skip days; just focus on areas of the body that are not sore.

Next time you overdo it in the corporate fitness center, remember these tips for relieving your pain and keeping up your workouts.

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

Preparing for a summer vacation? Be sure to bring workout attire! Instead of letting your exercise routine take off several days as well, check out some of the following fitness ideas and embrace the opportunity to be rejuvenated both physically and mentally.

Outdoor Fitness

Want to take advantage of the great outdoors? Here are some ways to exercise outside while on vacation:

• Explore a new city on foot (or on two wheels): take a run, walk, or bike ride.
• Bring the entire family to sightsee.
• Have a beach nearby? A sunrise or sunset can set the stage for a great run. Incorporate pushups, lunges, squats, and core work in the sand.
• Beach volleyball and a Frisbee or football toss will appeal to kids.
• Seek out opportunities for surfing, paddle surfing, swimming, snorkeling, or scuba diving.
• Hiking, tennis, and hitting the links (sans cart!) will burn calories while you enjoy the sunshine.

 Gym Fitness on the Road

Not ready to give up your gym-junkie habits? Here are some ways to get in a fitness center workout:

• Most hotels will have a fitness center, although you may have to get a bit creative since the equipment selection can be limited.
• Swap the stairstepper for the real thing: climb the stairs at the hotel.
• No hotel gym? Check to see whether they offer passes to a local fitness center.

 Staying Fit in a Hotel Room

 Stuck in the room? You can still stay active:

• Bring a mat to practice yoga.
• Strength train with resistance bands or body-weight exercises (pushups, squats, tricep dips, etc.).
• Stationary exercises like jump rope, jumping jacks, burpees, and squat jumps will get your heart pumping.

This blog was written by Mara Winters. Meet our blogging fitness specialists at the NIFS website.

You know the feeling. The alarm clock is ringing and you're thinking, “If only I had one more hour to sleep.” Americans tend to lose about an hour of sleep per night (about two full weeks of slumber per year), pushing our bodies into sleep debt.

The side-effects of sleep deprivation are not fun to experience: impaired memory, foggy brain, worsened vision, and impaired driving. Long-term effects of lack of sleep can include obesity, insulin resistance, and heart disease.

Work Out Wisely to Improve Sleep

If you’re like many people, you are looking to get out of sleep debt. Exercise can help you sleep more soundly. Consider the following when exercising:

• Morning exercise can relieve stress and improve your mood. Coupling exercise with the natural morning light reinforces your body’s sleep-wake cycle, improving your night’s rest.
• The most beneficial exercise time is mid-afternoon to early evening. Vigorous exercise during this time raises your body temperature a few hours before bed. Then as you get ready for bed, your body temperature is falling, allowing a natural wind-down for the night.
• Vigorous exercise before bed is not good for sleep. It raises your temperature and stimulates your brain and muscles, making winding down more difficult.

Understand the Importance of Sleep to Your Health

With some practice you can repay your sleep debt. Just like with exercise, the amount of time and intensity you sleep is important. Add an extra hour or two of sleep a night to ensure that you spend more time in deep sleep. Go to bed when you are tired and allow yourself to wake up naturally.

Sleep is vital to restorative health, so bail your body out of sleep debt by being active and catching up on your Zs!