Corporate Fitness and Active Aging

This blog was written by Lori Griffin. Meet our blogging fitness specialists at the NIFS website.

With the start of a new year, work schedules can begin to take over. Try as we might to make a permanent slot in our schedules for gym time, appointments and assignments seem to pop up at the most inconvenient times. Often times people tend to believe that just because they don’t have a whole hour to spend at the gym, there is no use in working out at all.

However, that is very far from true. Even if there aren’t enough minutes in the day to make the trek to the gym, don’t forget about the power of your body weight. There are countless exercises that involve no equipment and are quick ways to fit your workout in anywhere.

When thinking of a circuit away from the gym, think in large movements. Try to involve as many muscle groups as possible and incorporate total body movements to maximize your caloric burn.

Next time you find yourself deleting gym time from your calendar, try this circuit of exercises to stay fit. This is also a great workout to take with you when traveling, whether for work or for pleasure.

• 10 push-ups
• 20 high knees
• 30 squats
• 20 jumping jacks
• 10 lunges
• 30-second plank

Repeat this circuit three to five times. Whenever you're short on time, you can use this workout to keep active without having to take time out to hit the gym or corporate fitness center.

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

It’s a new year, and you may be eager to start fresh with new resolutions, goals, and a lengthy to-do list. Give yourself the best chance to achieve success by providing your body with the energy it needs!

All too often we have a tendency to let our tired bodies get the best of us. Try out some of these tips to help keep your energy levels on par with your busy lifestyle.

• Get plenty of sleep. Turn off the computer, TV, and cell phone and turn in early. Grab a power nap during the day, if necessary, which can stave off fatigue.
• Get moving. Take a brisk walk, complete a quick set of pushups and jumping jacks, or perform some work around the house when you feel your energy lagging. We also tend to skip a planned workout when tired, when in actuality you’ll feel more energized after hitting the gym.
• Eat smart. Reach for the fruits and vegetables, and avoid refined carbs, which can cause your blood sugar to spike and crash erratically. Eating a variety of nutrients will provide your body with vitamins and minerals (such as iron and magnesium) needed to function.
• Eat often. Your eating schedule is important as well. Indulge in some breakfast and some healthy snacks between meals, so your body isn’t ever lacking for fuel.
• Drink up. Dehydration may cause sluggishness, so be sure to hydrate throughout the day.

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

“What is the best time to exercise?” is a question I receive more often than not when people are looking to begin or alter an exercise routine. It may just be wishful thinking that your body is going to burn more calories depending on the time of day you choose to exercise; there is no reliable evidence to show that calories are actually burned more efficiently at certain times of day.

However, there are some things to consider when choosing your exercise time:

• Your personal body clock: Are you a night owl or an early bird? If your schedule allows, use this to help you decide when you are best suited to get your workout in. It may help make your routine more consistent if you exercise at the time of day you feel best.
• Perks of morning exercise: If your biggest problem is consistency, morning may be your best time to exercise. The biggest benefit of morning exercise is that there are no other conflicts, meetings, schedules, or mishaps that can creep in during your day. Most corporate fitness centers are open early to accommodate morning exercisers.
• Don’t let exercise interfere with sleep: Your energy levels need to stay consistent if you want to feel good and maintain a consistent exercise routine, so adequate sleep is important. Exercising right before bed will increase your body temperature and your heart rate, which can make it difficult to fall asleep.

For more tips on choosing your best time to exercise, see this article. Still not sure when you should exercise? Try different times to see which works best for you, but keep in mind: No matter what time of day you choose, the best time to exercise is any time that you fit your workout in consistently!

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

Pain, swelling, and stiffness associated with arthritis do not make physical activity fun or easy. Research has shown, however, that exercise is a vital tool for managing discomfort associated with arthritis.

In fact, avoiding exercise can increase joint pain and stiffness as the supporting muscles get weaker. By moving and using the muscles, bones, and other tissues that surround joints, people who suffer from arthritis can expect to protect themselves from further damage and pain.

Activity such as weight training promotes joint strength and stability, while aerobic exercise can help keep body weight down, which also relieves pressure on joints. Stretching exercises are useful for maintaining joint range of motion.

Arthritis is a leading cause of physical disability in the U.S., and people who are obese and physically inactive are at higher risk for developing this chronic condition. As our aging population grows, the need for senior fitness programming and management for this group does, too. Qualified health and fitness professionals can guide senior members or residents through a safe and effective exercise program designed to improve strength, reduce pain, and maintain the function of joints among arthritis sufferers.

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

Ever wonder what “METS” stands for on the treadmill, bike, or elliptical? Simply stated, a MET (also known as the metabolic equivalent) is a unit of measure that quantifies the intensity, or energy cost, of an exercise or activity.

It’s scientific in that it approximates the amount of energy you expend during physical activity based on the amount of oxygen a body at rest consumes. It’s practical because it describes the intensity and energy expenditure of certain activities relatively, or in a way that is comparable among persons of different sizes. Additionally, it is especially useful for individuals interested in cross-training but who also want to make sure they are getting similar-intensity workouts using a variety of exercise modalities.

Following is a list of activities and their respective MET values. At rest, the body uses approximately 3.5 ml of oxygen per kilogram of bodyweight. This equates to 1 MET. If you are participating in an activity that is 4.5 MET, it means you are working 4.5 times harder during that activity than when you are at rest. The higher the MET, the greater the intensity.

• Rest = 1 MET
• Bowling = 3.5 MET
• Cycling (9.7 mph, flat) = 5.0 MET
• Walking (3.5 mph, flat) = 5.5 MET
• Tennis = 6.0 MET
• Shoveling (think snow) = 7.0 MET
• Jogging (5 mph, flat) = 7.5 MET
• Running (7.5 mph, flat) = 9.0 MET
• Basketball = 9.0 MET
• Running (8.5 mph, flat) = 12.0 MET
• Running (10 mph, flat) = 15.0 MET
• Swimming (.8m/s, crawl) = 15.0 MET

Source: Wilmore, Jack H., and David L. Costill. "Prescription of Exercise for Health and Fitness." Physiology of Sport and Exercise. Champaign, IL: Human Kinetics, 2004.

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 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 Sean Holbrook. Meet our blogging fitness specialists at the NIFS website.

It’s probably just my desire as a wellness center manager at a Continuing Care Retirement Community for the National Institute for Fitness and Sport to recommend exercise for most questions I get. But when I speak with residents, one of their major concerns as they age is losing their cognitive function, which is most commonly associated with the development of Alzheimer's disease. A growing body of research is emerging to support my answer that exercise is one of the best medicines, especially in regard to exercise's ability to prevent Alzheimer's.

Alzheimer's disease continues to grow in prevalence worldwide, expected to affect 1 out of 85 individuals over 65 by 2050. With the cause of Alzheimer's still unknown, much of the current research is being focused on lifestyle and behavioral habits that decrease the risk of developing it. 

So how much does exercise help in the prevention of Alzheimer's disease? Deborah Barnes, a mental health researcher at the San Francisco VA Medical Center (SFVAMC), analyzed data from studies around the world involving hundreds of thousands of participants about modifiable lifestyle habits that can prevent Alzheimer's disease. Barnes found that the biggest modifiable risk factor in the United States was physical activity. She stated that the most exciting thing about the study was that some very simple lifestyle changes, such as increasing physical activity, could prevent more than half of the Alzheimer's cases.

Other modifiable risk factors that were identified by the study included smoking, hypertension, obesity, and diabetes, most of which can also be modified by increased physical activity.

So what steps can you start to take to increase your physical activity?

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

Have you ever thought about hiring a personal trainer? When choosing a personal trainer to work with, you should feel confident that the person you're hiring is not only qualified but is someone who will listen to you and your specific goals when it comes to exercising and improving your health.

You may be surprised to know that some certifying organizations do not require a formal education in the field of health and fitness to sit for their personal training exam. Now, this is not true of all certifications. But there are so many certifying bodies out there; how do you know which ones are reputable?

Recognized Fitness Organizations

Here is a list of organizations that are recognized by the NCCA, a group that evaluates and measures organizations' professional competence, as certifying organizations that meet its Standards for the Accreditation of Certification Programs.

• American College of Sports Medicine
• American Council on Exercise
• National Academy of Sports Medicine
• National Strength and Conditioning Association
• International Fitness Professionals Association
• The Cooper Institute

Making Sure Your Corporate Fitness Manager Is Qualified

Want to ensure your employee health and fitness program is staffed with qualified personnel? When interviewing a trainer to hire, he or she should maintain at least one certification from one of the organizations listed above. Additionally, he or she should also be able to produce a current copy of his or her CPR/AED certifications. These guidelines should help you determine who and what is the best fit for you and your fitness needs.

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

Spring is in the air, and you know what that means: golf season, an event of particular importance to corporate health and wellness clients. The single most important thing you can do to improve your golf game this year is to improve your flexibility.

The Benefits of Flexibility

Limited range of motion and lack of flexibility is responsible for keeping most golfers from reaching their full potential. Simply, the easier and more fluidly your body can turn, the better, more powerful your swing. Stretching is a key element in both injury prevention and peak performance. A proper stretching regime benefits the golfer by

• Developing a smoother swing
• Delivering more power to the ball with less effort
• Reducing aches and pains

Developing a Proper Flexibility Program

Before beginning your round of stretching, complete a warm-up consisting of 5 to 10 minutes of aerobic exercise (walking, cycling, etc.) to raise your body temperature. Studies show that a proper warm-up will increase muscle extensibility and let you stretch more safely and effectively. Stretch prior to play, during play (when you feel you need to stretch), and post play. Follow this flexibility regime:

Knee to Chest: Stretching lower back and gluteal muscles

• Lie on back with body extended.
• Bend one knee, bringing it toward the chest.
• Grasp with both hands behind the bent knee.
• Hold the stretch, breathing for 20 to 30 seconds.
• Repeat on other side.

Cat and Camel: Stretching upper and lower back muscles

• Kneel on all fours.
• Slowly round the back, arching it upward and bringing the head toward the floor.
• Hold the stretch, breathing for 20 to 30 seconds.
• Slowly scoop the back, bringing your abdomen toward the floor.
• Hold the stretch, breathing for 20 to 30 seconds.

Figure Four: Stretching hips and gluteal muscles

• Lie on back with both knees bent, feet flat on the floor.
• Cross right leg over left knee.
• Grasp with both hands behind the left knee, pulling the knee toward the chest.
• Hold the stretch, breathing for 20 to 30 seconds.
• Repeat on other side.

Hurdler’s Stretch: Stretching hamstring muscles

• Sit upright with right leg out to the side.
• Bend left the knee, bringing the left foot in to touch the right inner thigh.
• Reach toward the right foot, holding the stretch and breathing for 20 to 30 seconds.
• Repeat on the other side.

Quad Stretch: Stretching middle and upper quadriceps

• Stand holding onto a wall for support.
• Bend left leg, bring foot toward glute, and grasp left foot.
• Keep knees together and flex your gluteal muscles.
• Stretch, breathing for 20 to 30 seconds, and repeat on the other side.

Pec Stretch: Stretching pectoralis (chest) muscles

• Stand facing an open doorway or corner.
• Bend elbows to shoulder height at sides and place palms against the doorframe or wall.
• Lean body forward, stretching and breathing for 20 to 30 seconds.

Consider starting a golf league within your company. It’s just another way to incorporate worksite wellness into your program!