Corporate Fitness and Active Aging

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

As corporate health/fitness specialists, we see our clients giving it their all in the gym Monday through Friday. Then, something called the weekend happens.

Generally speaking, most people take a break from exercising in their corporate fitness center on the weekends. While it can be a good idea to devote two days to recovering from a week of hard workouts and busy work schedules, weekends also present several opportunities for unhealthy eating. Talk about a double whammy!

Keep Up Your Exercise Momentum

Remind your corporate wellness clients that while they should rightfully enjoy their weekends, they should also practice moderation, so that when Monday morning rolls around, they don’t feel like their fitness levels are back at square one. For those with weight-loss goals, in particular, the lack of exercise Saturday through Sunday combined with the increase of calories can do enough damage to negate all the calorie burning done Monday through Friday. 

Watch Your Sodium Intake

Aside from the high-fat and high-sugar foods and beverages that are consumed on weekends, this article from the Men's Health blog points out that sodium is also the culprit of weekend weight gain. Pizza, nachos, candy, sodas, and other junk food or restaurant selections often include loads of sodium, causing bloating and water retention that reflects on the scale.

Tips for Staying Fit on the Weekends

Here are tips to keep the weekends guilt-free and the scale happy:

• Rather than indulge in everything, pick one to three of your favorite “splurge” foods to eat during the weekend (in reasonable portions), while keeping the rest of the diet in check.
• Use Saturday and Sunday for recreational activities with family members or friends, such as gardening, softball, or hiking.
• If you do plan on exercising on the weekend, do it first thing on Saturday morning before excuses or other plans ruin good intentions.

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

Fitness fanatics have all been there. You are so excited about working out, living the diehard active life. Who can give up running, aerobics classes, racquetball, and all the other fitness fun? Then you hear it, that voice that says, “This twinge you have had isn’t going anywhere.”

You know you feel aches but you ignore it. Nothing can keep you down. Not even a small limp on your right side. Soon you may feel that discomfort increasing and regret not listening to your body. If you feel pain (different from soreness) lasting more than five minutes after a workout session, or you have to alter your gait to complete an exercise, this may suggest you have sustained an injury.

There are visual indicators of injury, in which exercise should be stopped immediately. Swelling, discoloration, broken bones, or dislocations are causes for ceasing an activity.

While it can be a letdown, activity should be modified until the symptoms of the injury dissipate. This allows the body to heal and prevents further injury. Rehabilitation exercise and light limbering activity are acceptable during this time. Recovery times may vary depending on the severity of the injury.

As a corporate fitness trainer, I understand that people who enjoy physical activities are not thrilled to sit out for a while. Trust me, rest is the best. People who sustain reoccurring or overuse injuries usually don’t allow time for healing. Bones, ligaments, and muscles all need time to rebuild, which will make them stronger.

Another way to keep enjoying your favorite activity is to prevent injury altogether by doing the following:

• Wearing protective equipment when necessary.
• Avoiding overtraining. Vary your high-intensity exercise sessions throughout the week and give your body time to rest.
• Always warming up before exercise and cooling down after workouts.
• Cross-training to strengthen bones and muscles.
• Building skills required for your favorite activity. For example, if you enjoy skiing, hiking, or surfing, you may want to add balance exercises to your training.
• Eating a healthy diet rich in nutrients, vitamins, and minerals to build a healthy body.  

Always listen to your body. Know what discomfort you can work through but also know when you need to take some time to rest.

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

In an earlier post I discussed the pros of buying and trying the P90X workout program. Now let's talk about the cons.

• Although the program can be done at home, the use of a pull-up bar is an integral part of several of the workouts and is not a piece of equipment most people have at home. However, there are several pull-up bars available online that can be installed easily in a doorway.
• There is a daily time commitment of at least 60 minutes if not more. This may be more time than a new exerciser can realistically commit to.
• Many of the exercises are advanced and might not be appropriate for beginner exercisers. Additionally, each exercise is performed for very high reps (15 to 25 or more), which can put participants at risk for pain and injury.
• There is a nutrition guide included in the program materials. However, it requires detailed planning and tracking and does not leave much room for error or slipups that are a part of life. While the nutrition plan is probably the most significant contributor to the actual transformation participants have experienced, it may not be appropriate for people with dietary restrictions and food allergies.
• Finally, as a fitness professional, I feel that many of the exercises demonstrated in the DVDs are high risk for experienced and beginning exercisers. Excessive jumping, questionable stretches, and unusual joint angles combined with excessive loading could set up participants for injury.

Is P90X for you? If a structured program that you can do at home is appealing to you, P90X may be a good option. However, if you are interested in a safe and progressively challenging routine that is specific to you and your needs, seek the help of a qualified personal trainer or other health and fitness professional. Additionally, a registered dietitian can help you develop a program of healthy eating for weight loss. Check with your corporate fitness center professional for advice specific to your needs.

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

How many times have you seen the infomercial for P90X while sipping coffee, sitting on your couch on a Saturday morning? Maybe too many times to count and like any product you’ve seen advertised on TV you may have asked yourself, “I wonder if it really does work?”  

The featured “real-life” success stories are pretty amazing and motivating for anyone hoping to improve their appearance, strength, and health. But if you’re like me, you may be pretty skeptical of anything available for purchase from TV in just “three easy installments of $39.99” (not including shipping and handling). Before I shell out $120 bucks, I want to know what I’m committing to and if I’ll really be satisfied with the product.

Well, here’s a review that might help you determine whether this 90-day at-work workout program is for you. In this post I review the pros. In the next post, I'll review the cons.

• The program can be done entirely at home in your living room.
• The DVD set includes workouts for the muscles of the whole body as well as cardio, stretching, and yoga workouts.
• The DVD set also comes with a schedule detailing which days to do each DVD, a nutrition plan, and a fitness guide that explains the exercises and steps for progression.
• You get online access to the P90X online support club. This online resource provides tips and advice on your 90-day fitness journey.

Check back to read about the cons of the P90X program.

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

As gas prices creep higher and you’re forced to dig deeper into your pocketbook, it can certainly be difficult to look at the bright side of what seems to be that inevitable price spike as the weather warms up. However, the next time you grudgingly fill up your tank, ponder the health benefits that are to be had as a result of higher prices.

First, there’s the most obvious: people will bike and walk more (and use public transportation), which certainly makes sense in a country where 50 percent of commuters are traveling five miles or less to the office. Traveling by bicycle or on foot provides moderate-intensity exercise that is generally safe for individuals of all ages and fitness abilities, and can provide a quality workout for someone who is pressed for time by the demands of work and family.

With fewer vehicles on the road comes less pollution, beneficial to both the environment and health. Less traffic fatalities also result, due not only to the decreased amount of cars but the simple fact that motorists drive more slowly to conserve gas. Speaking of saving gas, instead of making circles around the parking lot to snag the closest spot, now is the perfect opportunity to heed that oft-heard tip of parking in the farthest space from your destination!

The effects can trickle down to lifestyle choices as well. With less spending money to be had, families will be more likely to cook healthier meals at home as opposed to eating out. Outings for the family or for couples can include activities like biking or hiking instead of trips to the movies or a restaurant.

And while you're pinching pennies, don't forget that your corporate wellness center provides an affordable alternative to an expensive gym membership. This season, make that pain at the pump work in your favor toward a healthier body!

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

The fact that exercise is beneficial for your health is common knowledge these days. It would be hard to find someone to say that he or she shouldn’t exercise. The problem lies in mustering up the motivation to begin a routine and stick with it week in and week out.

This article provides tips for parents on setting healthy examples for children when it comes to exercise. The ideas could be applicable to anyone, though. One of the most important tips it touches on is to stop thinking of exercise as a chore. We all have never-ending to-do lists, parents especially, but exercise can be a stress relief and something you do to better yourself. Yes, it should be planned for, but rather than seeing it as the next chore in your list, think of it as a personal time-out.

The article offers other valuable lessons, too—planning ahead for your exercise, setting realistic goals, and bouncing back from setbacks. As a corporate fitness professional, the advice that struck me the most was the importance of finding your personal motivation or your reason for exercise. Knowing that you should isn’t always going to help you get off the couch, and in fact, can lead to feelings of guilt and shame when an exercise program isn’t adhered to. Material rewards can be nice, for instance treating yourself to a massage or a new pair of jeans, but those prizes can also cease to spur you on day after day. An intrinsic desire to be healthy and a personal drive to stay committed yield the best results.

As a visual example of motivation, poll some of your corporate fitness center members and ask them what their reasons for exercise are. Post this on a bulletin board along with their pictures for all to see as examples of sticking with it!

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

Swimming has long been a heralded exercise due to the fact that it provides a solid cardiovascular workout while remaining gentle on the joints. The water can provide a stable environment, free from harsh elements, that keeps swimmers from overheating during a workout. These features make swimming attractive to older adults, and new research that shows it can lower blood pressure boosts its stock even more.

The small study, conducted at the University of Texas, found a decrease of almost 10 mm Hg in the systolic blood pressure (the number “on top”) of seniors who had borderline high blood pressure but were not receiving any type of treatment for their condition. As a bonus, researchers also found improved elasticity in the arteries of the participants, which is beneficial for preventing stroke and heart disease. These positive results were exhibited after three to four days per week of various swimming exercises for a total of twelve weeks.

If you’re an older adult seeking a lifestyle change that can help decrease blood pressure or someone simply wanting more variety, consider trying swimming. Or, perhaps you’re looking to get a parent, grandparent, or other loved one involved in an exercise program. Due to swimming's popularity, use of a swimming pool and aquatic programs is offered at many fitness centers associated with senior living communities. Other local fitness centers and community pools may also provide an opportunity to reap the benefits of swimming.

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

April is the perfect month to start walking for exercise, or to simply ease back into a workout regimen. It is easy to do and can be done anywhere. All you need is a good pair of tennis shoes.

There are many health benefits associated with walking. It helps to lower LDL levels (“bad cholesterol”), raise HDL levels (“good cholesterol”), lower blood pressure, reduce risk of type-2 diabetes, manage weight, improve mood, and increase overall fitness level.

How to Start a Walking Program

Remember to begin slowly when starting a walking program. Take a few minutes to prepare yourself at the beginning of every walk. Wear comfortable clothing and protective shoes. Begin each walk with a five-minute warm-up at a comfortable pace and then stop to stretch major muscle groups. This will increase your heart rate and help prevent injuries. After each workout, cool down for five minutes at a comfortable pace.

It is important to follow proper technique when walking. Head should be held high, shoulders down and relaxed, arms swinging naturally at side, and feet should be shoulder-width apart.

Setting Exercise Goals

Setting realistic goals will keep you motivated and more focused on the end result. Make a few short-term goals such as “I will walk three times each week.” Also set a long-term goal so you know what you are working toward. An example of a long-term goal is, “I will be able to walk three miles after three months of walking.”

Tracking progress will help keep you motivated. It will also show improvements over time. Record in a notebook the date and how long each walk was.

The most important thing is to have fun! If you enjoy what you are doing, you will continue doing it. Change your walking route often to prevent you from getting bored. Try walking at lunch and invite a few coworkers to join you!

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

Most people fall victim to mild colds or other bugs in the course of the year, making them second guess whether or not they can still exercise while being sick. Sometimes, when you are sick, you are not physically able to exercise, so the obvious choice is to stay home and rest. But what if you just have the sniffles or a pesky sore throat?

WebMD says that in most cases, practicing exercise restraint is the safest bet. It is a myth that exercising can sweat out toxins. Your immune system has the sole responsibility of fighting and protecting from illness.

Here are some situations in which to definitely avoid the gym:

• If you are contagious. First and foremost, if you think there is any chance you could pass on an illness to other participants in your corporate fitness center, please stay home. Gym equipment is a major carrier of germs. Different sicknesses have varying lengths of contagion periods. A person with a very severe stomach virus can be contagious up to a week before he or she experiences symptoms and up to two weeks after recovery.
• If the type of sickness will worsen with exercise. Respiratory infections can be aggravated by working out, especially by performing high-intensity cardio. Migraines, other headaches, or body aches can also worsen with the movement of exercise. Ask yourself whether there is a chance the exercise session will leave you worse off than before.
• If your symptoms are below the neck. In one of my Exercise Science courses, we were taught that if symptoms were only above the neck and no fever was present, a person might be fine to continue working out, but at a lighter level. However, symptoms from the neck down, for instance nausea or stomach pain, can worsen with exercise.

When you do resume exercise after being sick, start light and build your way back to the level you were previously at. The good news is that a boosted immune system is a well-known benefit of a regular exercise routine, so encourage your corporate wellness participants to keep moving while they are healthy!

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

We’ve seen muscle cramps strike athletes on the basketball court, football field, and during running events, and many of us have experienced them first-hand. This sharp, sudden pain can be so fierce that it is temporarily crippling. A cramp may also be physically manifested by a hard lump under the skin.

While muscle cramps generally resolve themselves and don’t cause any lingering damage, their onset can be extremely frustrating, not to mention painful, when they choose to strike in the middle of a crucial game or important workout in the corporate fitness center.

When mild cramps occur, the best treatment of the symptoms is to hydrate, rest, and stretch. But it's even better to stop them before they happen. Let’s look at the most common causes of exercise-related cramps and how to prevent them:

• Cause: Dehydration
• Remedy: Stay well hydrated during exercise (even during colder months) by drinking plenty of water. Consume a diet rich in fluids and fresh fruits and vegetables.

• Cause: Electrolyte Imbalances
• Remedy: Consume foods containing potassium (avocados, nuts and seeds, beans, dried fruit, bananas, potatoes), calcium (dairy, dark leafy greens; fortified cereals, juices, or grains), and magnesium (bran, nuts or seeds, dairy, fish and seafood, spinach, beans, whole grains). A sports drink may be appropriate, especially for high-intensity exercise lasting longer than an hour.

• Cause: Environment
• Remedy: Limit workouts in extreme heat and humidity. Take frequent breaks to hydrate and seek shade.

• Cause: Fatigue
• Remedy: Deconditioned individuals should start an exercise program slowly. Consult a doctor, if necessary.