Corporate Fitness and Active Aging

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.

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

There is no doubt about it: water is good for you in several different ways. How much water is needed per day varies from person to person. Water needs vary because you need to take into account how active someone is or how much they sweat on average. So if the staff at your onsite corporate fitness center makes you sweat a lot during class, you need to be sure to drink plenty of water throughout the day to stay hydrated. Not drinking enough water can decrease your energy level and cause health issues.

Key Reasons to Drink More Water

Here are some key reasons why you should drink more water:

• To stay hydrated and keep energy levels up.
• To help with muscle recovery after a hard strength workout.
• To help with digestion.
• To make you feel full so you eat less.
• To lubricate the joints for less pain.

Tips for Drinking More Water

I try to keep a full water bottle on my desk while at work. Before I know it, it’s time to make another trip to the water filter for a refill. Add lemons to your water to spruce it up and add a little flavor. Some days I make Crystal Light, which is a sugar-free, flavored powder that you just add water to. This helps me to add some variety to my water intake. I also like to drink hot tea in the winter.

Surprisingly enough, you get water from food, too! For example, a healthy salad with lettuce and fresh vegetables adds water to your diet. Lower-sodium soups are another good source of water.

What tips and tricks do you have to make sure you're drinking enough water throughout the day?