Corporate Fitness and Active Aging

At the core of any great fitness program is the belief progress is possible at any age, and this year two of our dedicated team members brought this belief to life for their residents in Arizona with the launch of their Superpowers program. The superpowers program was designed to spotlight the strength and flexibility gains residents can achieve with the right tools, guidance, and encouragement. They set out to empower residents to discover their inner superpower through intentional training, and their outcomes were extraordinary.

Strength Superpowers:

Fitness Specialist Kiona Garza led the strength portion of the superpowers program. Kiona said “it has been a goal of mine to educate our residents about progressive overload and how the body can better adapt to gaining strength through it.” She added, “I know residents get comfortable with the weights they use but if they were to keep using the same weights they would become ineffective at helping them build strength”.

Kiona’s strength program was split into 3 phases: muscular endurance, hypertrophy, and strength. Using the leg press for their 3-rep max test, residents were challenged to increase their strength by at least 25% in two months. Every single one of her participants exceeded that goal and some even achieved as much as a 200% increase in strength.

One resident, Garret W., is a standout. Starting the program with a 115 pound 3-rep max, Garrett increased to 210 pounds which was an impressive 82.6% gain. He had a goal to get stronger for his trip to Israel to celebrate his 90th birthday, and not only did he meet that goal he exceeded expectations by navigating hills, rocky terrain, and stairs with ease. His tour guide was so impressed noting that he had never seen someone Garrett's age move with such agility and independence. Garrett is living proof that age is just a number when it comes to strength.

Flexibility: The Hidden Superpower

Flexibility is often overlooked in fitness training, but Jabbar Harris another one of our dedicated fitness specialists knew just how powerful it could be. He led the flexibility portion of the superpowers program and guided residents through regular stretching routines designed to safely increase their range of motion, and comfort. One of his participants, Olivia Q., experienced dramatic improvements going from four inches short of her toes to reaching two inches past them - that's a 150% increase in flexibility! She shared with Jabbar that performing the stretches most days of the week not only improved her flexibility but also alleviated soreness in her lower back! Olivia's lower back discomfort went from a self reported “seven” to a “three”. Since completing the Superpowers program, Olivia has continued to incorporate stretching into her daily routine to maintain her new superpower.  

The superpowers program wasn't about magic, it was about movement, mindset and momentum. This program truly helped the residents we serve realize that strength isn't reserved for the young, and flexibility isn't lost with age. Through education, encouragement, and personalized programming our fitness staff empowered residents to unlock their potential. To Kiona and Jabbar: thank you for your thoughtfulness and dedication to helping the residents that we serve discover just how powerful they are!

‘’I am so stiff”. This is a statement heard quite often. More than likely, that stiffness or any type of unknown muscle pain may be result due to the lack of muscular flexibility. Flexibility is crucial in preventing muscle shortening while maintaining muscle length. Some additional benefits of flexibility are improved posture, physical performance, and strength. Stretching does not have to be done before or after an intense work out but should be incorporated within our everyday routine. If our muscles are warm, stretching can be done. I’d suggest immediately after a warm shower. Be sure to be grab a chair also. Yes, you can obtain the same results without being in a standing position.

Here are 6 basic seated stretches that can be done daily to improve flexibility:

1. Sit and Reach: This stretch is designed to target your hamstrings which are on the back of your thigh. Tight hamstrings are one of the most common areas of stiffness seen in seniors due to the shortening of the muscle group. To begin slide to the edge of your seat. Starting with one leg out straight and the other at a 90-degree angle, take your hand on the same side of the leg that is out and reach for your foot. You want to make sure that your leg is completely straightened. Your knee should be locked. You may not be able to touch your foot in the beginning, but with practice and consistency that will eventually be your result.
2. Torso Twist: This stretch targets your mid-section/torso. Sitting with great posture at the edge of your seat, take your left hand and place it on the outside of your right knee. If you have an arm rest place your right hand on the arm rest. If an arm rest is not available, place your right hand behind you. You’ll then want to twist at your torso as if you were looking over your shoulder. Repeat these instructions upon twisting to the left.
3. Seated Cat Cow: Cat Cow is a stretch that targets your midsection and your back. Sitting up nice and tall, place your hands on your knees. You will alternate slowly between rounding your back and arching your back. Repeat at least five times.
4. Upper Back Stretch: This stretch focuses on your upper back and shoulders. Wrap both hands around yourself as if you were giving yourself a big hug. You’ll then want to take your hands a pull your shoulders forward and hold.
5. Triceps Stretch: Our triceps are often neglected when exercising, as well as stretching. Start by placing your hand behind your shoulder. You will then take your other hand and place it on the back of your arm, pushing your arm back as far as that muscle allows.
6. Head Tilts: This stretch will target the sides of your neck. By leaning your head to either the right or left, you will begin to feel a stretch down the side of your neck. Try your best to keep your shoulders relaxed. Lifting your shoulders will defeat the purpose of this stretch.

Now that you have this take-home list of stretches, how will you incorporate stretching into your everyday routine?

Click below to learn more about our senior fitness programs and how we elevate the wellbeing of residents with our engaging approach. 

Stay active as you age by putting on your dancing shoes! Fred Astaire said “Dancing is a sweat job!” But you don’t have to break a sweat to obtain the benefits of dancing; they have been proven to be unsurpassable. Dancing can be a fun for your residents, it can add a social element to your community, and it's a really good way to keep exercise exciting!

Fitness Benefits of Dancing

Here is a list of some healthy reasons to dance your way to fitness:

• Improved cardiovascular, muscular strength, and flexibility.
• Promotes healthy blood pressure, cholesterol levels, triglyceride levels, and blood sugar.
• Coordination improves as you work through the different movements.
• Lung capacity can increase.
• Bone strength can increase; bone loss can be stopped or slowed down.
• Assists with weight control—half an hour of continuous line dancing can burn an average of 300 calories.
• The social aspects of line dancing are obvious. Your sense of well-being and the camaraderie you have with the other dancers is wonderful for your health.

In addition to the above, did you know that dancing is an excellent brain exercise? It integrates several brain functions at once, increasing connectivity. As people age, maintaining memory and continuing to challenge intelligence is a real priority. What better way than to dance? Dancing requires memorizing steps, and that provides mental challenges that are crucial for brain health. Consider the fact that to execute a dance you need to remember the specific steps that flow in a sequence, and the brain has to inform the body how to move in a timely manner.

Not only does the physical aspect of dancing increase blood flow to the brain, but the social aspect of the activity leads to less stress, depression, and loneliness, which can also cause memory issues.

What Dancing Can Do for Your Balance

Dancing is also all about balance. Dancing consists of changing up the steps, arm patterns, formations, speed, and rhythm. All of these factors play a significant role in maintaining balance. Just envision doing the grapevine movement, where you must maintain balance as one leg crosses behind the other all while in motion.

Read our blog [Balance Programs: Are you meeting your residents needs?]

Not to mention that when you are dancing you are also dual-tasking. Dual-tasking has shown to improve gait and balance because everyday life involves doing one or more things simultaneously (walking and talking, or moving forward and looking to the side as examples). Therefore, when you’re moving your feet one way and arms or head the other in a dance routine, you are dual-tasking. Also don’t forget the fact that you’re having to think which steps come next.

Try the Grapevine Movement

Want to get started? Here’s the simple grapevine movement. Safety always comes first. Designate a place where you can reach to hold on if necessary, and modify your movements if crossing one foot behind the other is too challenging.

A grapevine is a series of steps in one direction, stepping to the side. Count 1, 2, 3, 4 to the beat of the music and do the following:

• Step to the right with the right foot.
• Cross the left foot behind the right foot. (You can modify by just slightly stepping back and not crossing entirely.)
• Step right with the right foot, uncrossing your feet.
• Close your feet together.
• Repeat stepping to the left with your left foot as well.

See how NIFS Premier Balance Redefined Programming enhances resident wellbeing. Download our Media Kit below.

After a workout, it’s important to relax your mind and body. A great way to make sure the muscles are relaxed after a workout is to stretch. Many people overlook the importance of flexibility in fitness, not realizing that with improved flexibility you can enhance your workouts.

Even just adding in 5 to 10 minutes of stretching after a workout is better than nothing! You do not have to set aside 30 minutes a day for flexibility; quick sessions after a workout are great to relieve the tension in your muscles. When I stretch after a workout session, I can tell I have a better range of motion, my muscles are pliable, and the stress from the workout eases tremendously. Most mornings when I wake up, it’s a struggle to even be able to touch my toes. With a quick stretch, I am instantly moving better.

Flexibility’s Role in Functional Movement

Flexibility is often overlooked because it’s not something seen as a component of health and wellness. When it comes to exercise, most people are looking to lose weight, run faster, lift heavier weights, and become a stronger person overall. They fail to realize that when you improve your flexibility, you will also increase your workout performance as well as increase your ability to tackle everyday activities (functional fitness).

As we age, we know it becomes increasingly difficult to be as mobile as we were before. Bones become more fragile and muscles tend to lose elasticity. This is where flexibility really comes into play. When you keep up with stretching and loosening those muscles daily with flexibility, you are increasing your body’s range of motion. With a greater range of motion comes the ease of accomplishing everyday activities.

The Best Time to Stretch

When’s the best time to stretch? The best time to static stretch is after a workout. Many of us have been taught that it is important to warm up the muscles with stretching before exercise. Many scientists have determined that is not the case. Stretching the muscles before an intense exercise session can do more harm to them than good; it may actually inhibit the ability for the muscle to fire when it is supposed to.

It is important to warm the muscles up with dynamic movements versus static. Dynamic exercises will activate the reflexes in the muscles and tendons, whereas static stretching is just pulling on the muscles before they are warmed up. Static stretching is best after exercise during recovery because it helps the body cool down from a workout; the muscles are warm from the workout, making them easier to stretch.

Interested in helping your employees move more?  Check out our EBook and how your can help your work force "Fit it In"!