Corporate Fitness and Active Aging

Tell me if this has ever happened to you: You are fast asleep in your warm, comfy bed. In the middle of that perfect sleep, you suddenly hear the telephone ringing. So you open your eyes, sit up, and slide your feet into your slippers. At this point, you are in a rush because you are now thinking that it could be an emergency. You take a few steps as quickly as you can to get to the phone, which happens to be all the way across the room. Suddenly, the front of your slipper nicks the carpet and you feel yourself going down and fast.

You reach for something to grab but find nothing to get ahold of, so you throw out your hands to try to stop yourself from hitting the floor too hard. Now you’re lying on the carpet in pain because your hands and arms hurt as well as anywhere else you may have hit your body on the way down.

Why Does the Carpet Hate You?

You then remember how the carpet used to be your friend at a very young age. You recall how you used to love the carpet so deeply that you would fall asleep on it at times. As you got older, the friendship seemed to fizzle out. Over the last few years, it seems as though your old friend has it out for you because every time you come across it, it takes you down—and down hard!

Fear not. There could be a much simpler solution to this problem than avoiding all carpet everywhere. Maybe the problem has more to do with your ankle mobility.

Ankle Mobility Exercises

Following are a few examples of exercises that you can do to improve your ankle mobility.

• Seated heel raises: Sit at the edge of a chair and place both feet on the ground with both knees at a 90-degree angle. While keeping your toes on the ground, raise your heels up for a count of 2 and down for a count of 2. Try doing 2 sets of 20 repetitions with both feet. You can challenge yourself by holding a weight or a heavy book on your knees for added resistance.
• Seated toe raises: Sit at the edge of a chair and place both feet on the ground with both knees at a 90-degree angle. While your heels stay on the ground, raise your toes up for a count of 2 and down for a count of 2. Try doing 2 sets of 20 repetitions with both feet.
• Seated ankle stretches: Sitting on a chair, raise one leg so that your foot is no longer in contact with the ground. Point your toes up and down. Try to do this stretch without kicking your leg up and down. Try doing 2 sets of 30 seconds with both feet.
• Seated ankle circles: Sitting in a chair, raise one leg, lifting the foot from the ground. While your leg is raised, move your foot around in circles. Try to do it without moving the entire leg. You really want to focus on only moving the foot. Try doing 2 sets of 30 seconds in both directions with both feet.

Moving Forward

Click here to get more information and images of exercises that you can do to improve your foot or ankle mobility. And click here to learn a little more about mobility and stability.

Let us know how your next encounter with that dreadful carpet went by commenting below.

NIFS Fitness Management's programming can also help residents improve their balance with regular exercise.  Check out how Balance Redefined is changing residents lives!

There are many reasons to work with a personal trainer from NIFS, and in this blog we cover the top five: forming habits, fun, accountability, comfortability, and safety.

F: Forming Habits

One of the many benefits of working with a NIFS personal trainer is forming healthy habits. When you decide to start personal training, you and your trainer will being with some goals by picking a set number of days and times to meet each week. Your NIFS personal trainer will encourage you to stick to this schedule every week in order to develop a habit. By sticking to this new habit of “every Monday, Wednesday, and Friday at 1pm, I will work out with my trainer,” you will start to develop the habit and some consistency. Eventually you will feel more energized (and hopefully excited) around that time every week and look forward to the health benefits that you are gaining.

F: Fun!

Going to group fitness class and exercising can be fun as well, and it is something that many people prefer. Your NIFS trainer will ensure that your workout is educational, appropriate for your goals, safe, and enjoyable! When doing any kind of physical activity, it is important that you are doing something that you enjoy. When you are having fun with your workout, you will more than likely perform better—and most importantly, come back for another session!

A: Accountability

Having a NIFS personal trainer also provides a sense of accountability. Your trainer can help you stay on top of your appointments by sending reminder cards and personal phone calls. It is also encouraging to know that someone is counting on you to be there, which increases the sense of accountability. We do, however, know that life happens and things pop up. When this happens we are willing to work with your busy and ever-changing schedules and life scenarios. Your trainer will be empathetic and flexible to your needs and can reschedule as needed.

C: Comfortability

It is also our job as NIFS personal trainers to provide an environment where our residents are comfortable. This entails many aspects. During the exercises themselves, we want to avoid any exercise that causes you pain either during or after your workout. We will ensure a strong line of communication throughout our sessions in order to avoid painful experiences. We also strive to create an environment where you feel comfortable with us as your trainer. For every session and with a smile, we will explain what we will be doing for the day, educate you on our focus and how it helps you, and maintain a positive and encouraging attitude.

S: Safety

The most important part of having a trainer is their knowledge and ability to train safely. Falling is a risk, but with a NIFS personal trainer, that risk is always considered and mitigated to the best of our ability. Beyond that, we look for exercises to help reduce this risk, and are right by your side every step of the way. No matter what task you are taking on that day, you can trust that your trainer will be there to help keep you safe. We always look for safer ways to perform exercise and are there in case you stumble. Our number-one priority is to help you safely improve your quality of life and provide the tools for you to succeed.

There are a number of misconceptions these days about personal trainers and what it’s like to be one. Don’t all personal trainers have perfect bodies and eat nothing but fruits, vegetables, and protein shakes? Sure, you’ll have a select number of trainers who eat, sleep, and breathe fitness, but the vast majority of us are just normal people. Let’s debunk some of these common myths about personal trainers.

• We eat healthy foods every day of the week. While most trainers enjoy a nutritious, well-balanced diet, most have no problem mixing in a few splurge meals throughout the week. I personally follow extremely strict nutrition Monday morning through Friday afternoon, and then reward myself with fresh pasta or pizza and breadsticks for a Friday dinner. You better believe I’m getting up early on Saturday morning for a long bout of cardio to put those extra carbs to good use!
• We work out two or three times a day. It’s true, trainers should practice what they preach; however, most of us only work out once a day, most days of the week. One big misconception is that trainers and fitness specialists spend most of their workday working out. I actually had a friend ask me, “What do you do all day at work, just work out?” I was flabbergasted with my friend’s question. Whether I’m delivering fitness and nutrition presentations, making workouts for group exercise classes and clients, or creating fun and exciting fitness challenges, most fitness professionals don’t spend all day “just working out.”
• We love all types of exercise. Variety in your workouts is essential, but any trainer would be lying if they said they love all modes of fitness. Most trainers have been working out long enough to recognize what they enjoy, so they generally stick to those methods of exercise to maintain a healthy weight. The key is understanding your client’s needs, and providing them with a variety of options that work for their likes and dislikes. For example, I have two left feet in Zumba class and feel like I might drown in a pool, but I understand that some clients thrive in a choreographed class or swimming freestyle.
• We never get hurt. It’s true that trainers should be demonstrating impeccable technique and injury prevention form while exercising. The truth is that even trainers can overdo it with too much weight or too many repetitions. Furthermore, trainers can sometimes feel like Superman or Superwoman and try things outside of traditional exercises that could potentially hurt them. I learned this the hard way recently while thinking I could ski all day for four days straight in Colorado. The second to last day of my vacation I severely tweaked my back, making the long plane ride home almost unbearable. I credit my consistent core training for my quick recovery; however, I learned my lesson that anyone can overdo it.
• We’ve never had issues with our weight or body. Believe it or not, trainers can be even more self-conscious than their clients. We have problem areas and imperfections. We look in the mirror and wish a certain part of the body was more defined or had less fat. We set such high standards for ourselves; it’s easy to be extra critical of the way we look. Most good trainers can relate to these insecurities and use these feelings to help empathize with clients. Eventually trainers and clients alike have to learn to accept imperfections and embrace the beautiful qualities of their body.

Now that you know a little more about what it’s like to be a personal trainer, you can learn more about personal training at NIFS, and even get a free 30-minute assessment.

It seems that running injuries are all too common. There have been many research studies done on runners and, each year, as many as 79% of runners are sidelined due to injuries. Here are 5 ways to avoid injuries when running.

1. Add Strength Training

Strong muscles, ligaments, and tendons can guard against the impact of running, lead to improved running form, and help you achieve a more consistent gait. When the body is strong, the brain is able to tell the muscles to brace for impact before your foot even hits the ground. The glutes and the core contract, in order to, steady the pelvis and the leg. The foot and ankle muscles are activated, providing a solid foundation for your heel strike. Many runners lack strength in at least one muscle group. When one stabilizer muscle is weak, the other muscles make accommodations for the weakness and therefore can become overworked. This can create a “domino effect” in the body and cause an injury or injuries.

2. Always Warm-Up AND Cool Down

A warm-up prepares the body for exercise, by increasing the heart rate and blood flow to the muscles. Then, just as the warm-up prepares the body, the cool down brings it back to its normal state. The time spent warming up and cooling down helps prevent muscle soreness and aids in recovery, both of which will help prepare the body for your next run.

3. Use Correct Form

There are many disagreements amongst runners about what defines correct running form. Just as baseball players swing a bat, or a guitarist plays a guitar, there may be some variance in form from runner to runner. But, there is some common ground, and most can agree that certain components of form, such as, good posture and proper stride, can help prevent injury. For proper posture: Be sure to keep the upper torso straight and the head directly over the shoulders. DO NOT arch the lower back. For proper stride: Avoid over-striding, which is when the foot lands well ahead of the knee. Overstriding can put extra wear and tear on the muscles and joints. Try to focus on where your foot is landing and place it close to the body. Instead of reaching with the foot, try to drive forward with the knee.

4. Wear Proper Footwear

Shoes can alter your running form and have an impact on the amount of force that is applied to the joints with each step. Professional running stores may be a good place to start when trying to find the right shoe for you, but the best indication is how the shoe feels. If it doesn’t feel good, then it’s putting stress somewhere. If you experience aches and pains after a run, it may be a good indication that you’re not in the right shoe. You may need to try a few pairs before you find the right shoe for you. Also, be sure to change your shoes often. Running shoe should be replaced every 350-450 miles.

5. Avoid the terrible "too's"

Don't do too much, too soon, too often, too fast, too hard, with too little rest.  Listen to your body and ease into it and rest when needed.

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As we age, we get this notion that we no longer need to exercise, or as the common adage says, “I’m too old.” To put it bluntly, you are never too old to exercise or be active. No matter your condition, one of the best things you can do is to get up and move. Years of research has shown that exercising has tremendous health benefits, no matter what your age is! Exercising has shown to improve balance and coordination, prevent bone loss, increase strength, improve cognitive function, and decrease chronic illnesses such as diabetes. With this in mind, here are few senior wellness myths that older adults believe when it comes to exercising.

What is the point of exercising when decline in old age is inescapable?

Aging does not mean decline; it means another chapter in life with new challenges to overcome. There are numerous stories of older adults becoming marathon runners like Ed Whitlock, who ran marathons well into his 80s. While running a marathon may not be your goal, it does show you that age does not matter. The delusion is that aging means weakness and/or fatigue, but in reality it’s a sign of inactivity. More importantly, exercising and staying active can help you maintain your independence and your lifestyle.

At my age, is exercise really safe for me?

Yes, exercise is safe for you. Again it’s one of the best things you can do for yourself. Moreover, studies have shown that individuals who exercise on a regular basis are less likely to fall. In part this is because exercising improves strength, flexibility, and coordination. Two of the better exercises that target flexibility and coordination are tai chi and yoga. Additionally, exercising frequently will increase bone density and decrease the likelihood of osteoporosis. 

I have a chronic disease, so I shouldn’t exercise.

Many older adults suffer from arthritis, diabetes, heart disease, and many other chronic conditions. And because of it, older adults believe that they can no longer exercise. In fact, the opposite is true. Exercising and being physically active is the best thing to do. For example, if you have arthritis, exercising will help improve your range of motion and decrease the pain caused by arthritis, which will lead to increased energy levels and improved sleep. Additionally, if you happen to have arthritis, here are a few tips to get started before exercising:

• Apply heat: This will help the blood flow and relax the muscles around the affected area.
• Move gently: Move slowly to warm up the joints. You may want to do this between 5 and 10 minutes before moving on to strength and aerobic activities.
• Ice: After performing your exercises, apply ice as needed to help prevent joint swelling.

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If you are just starting out with senior fitness, make sure not to overdo it. It’s alright to start off slowly and to work your way up in intensity, especially if you have not been exercising for a few years or decades. The goal is to get moving and to create a habit that becomes a lifestyle. Also expect to experience soreness after beginning a program. However if you experience pain, you may have exercised too hard and will want to tone it down. 

See how we keep our residents coming back to the fitness center with our unique programing.  Click below for ideas to improve your programs.

Compression stockings are used for a variety of reasons, one of which is to reduce fluid pooling within the lower extremities; and to protect against the potential for developing phlebitis and thrombosis, which can eventually lead to the formation of life-threatening blood clots (deep vein thrombosis, or DVT). Many athletes of all abilities can even be seen wearing compression sleeves and stockings, with the idea that the compression aids in athletic performance.

Ankle Swelling Causes and Effects

The sensation of swollen ankles is often described as a burning or itching feeling, or even as having your legs feel achy or tired. If you have leakage of fluid from your capillaries and it is not resorbed back into your bloodstream, this may result in the swelling of your ankles or feet. However, if you can increase the pressure in and around the capillaries, it is far more likely that the fluid will be resorbed back into the lymph system and naturally eliminated by the body. When there is less pooling of fluid in the legs, the result is increased blood flow in the legs back up toward the heart.

Compression stockings may also be worn following surgery to lower the risk of developing a blood clot, or for any period of time when someone is less active. A doctor may actually prescribe compression stockings if you have varicose or spider veins, or if you have just had surgery for them. Both Sigvaris and Jobst (makers of graduated compression stockings) even note the health benefit of wearing them for travel. Take this into consideration: sitting for a four-hour period or longer can increase your risk for DVT by four times, regardless of your lifestyle, age, or weight. (Here are some ideas for breaking up your sitting time.)

How to Wear Compression Stockings

Listen to your doctor’s recommendations as to how to wear your compression socks and for how long. Some general guidelines are the following:

• Put your stockings on in the morning.
• Roll the stocking down and slide it onto your foot to the heel and then roll it up the rest of the leg.
• Ensure that there are no wrinkles in the stocking after placement, and smooth out any that may have developed while you were rolling it on.
• Knee-length stockings should come up to two fingers below the bend of the knee.
• DO NOT stop wearing compression stockings before consulting with your doctor first.

Always talk to your doctor about wearing compression stockings first to ensure proper use, and be sure to report any discomfort you may have while wearing them. 

Compression stockings come in a variety of strengths, ranging from light to strong pressure. Compression stockings are graduated in strength, meaning that the greatest compression is found in and around the ankle with the pressure progressively decreasing up and around the calf. The stockings also come in a variety of fun colors and styles. Trained professionals can best size and fit you based on your specific need.

For more information, talk to your healthcare professional or visit the manufacturers’ websites (Jobst and Sigvaris).

In my first and second blogs of the series, I went over four of my guidelines to being successful in fitness:

1. Muscle-Activation Exercises
   
2. Simplistic Exercises
3. Compound, Multi-joint, Closed-chain Movements
4. Grip Exercises

In this third blog, I discuss another guideline.  

Guideline 5: Mobility Work

Mobility is the ability to move freely, pain free, and without issue throughout the range of motion of a particular joint. For instance, a client may have an issue getting into the position to do an exercise such as the sit-to-stand. One of the issues I see is related to tight ankles, which is a very common problem. With tight ankles, if the chair is in a low position, the client won't be able to keep their heels on the ground and will shift their weight to the front of the foot, opening the door to a fall or knee injury. To fix this area, I focus on three spots: range-of-motion exercises, stretching exercises (whether it is static or dynamic), and myofascial release exercises.

While stretching is important, too much of it may lead to joint laxity, which could lead to injury. Range-of-motion exercises, such as pointing and flexing with the foot, rolling the ankle around in full circles, and even calf raises will move the joint in its full range of motion and warm up the joints and muscles, which will allow for better stretching and injury prevention. Lastly, myofascial release will help loosen up that gristly tissue, which will lead to more mobility, therefore leading to increased performance, less injury, and better results.

Obviously, many CCRC residents won't be able to do foam rolling by using a foam roller on the floor, and I certainly don’t recommend that. Therefore, I recommend two tools: a mobility stick, which allows the resident to access problem spots on their own from a comfortable position, and a tennis ball, which is small enough to target certain spots, but not so hard that it may hurt too much, as myofascial release is always a bit uncomfortable. The tennis ball can be used while lying on an elevated mat or exercise table, or even used as a tool to loosen up the upper body by placing the ball on a wall and gently pressing the ball into the problem spot, such as the chest or mid back.

While mobility is an issue that affects many areas of the body, lack of ankle mobility is a common problem that I've seen, and you can apply the same mobility principles to many different areas other than the ankles.

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In my next blog, I give you my sixth and final guideline: Changing exercise variables.

I am a firm believer in massage therapy because a little over a year ago, I woke up in agonizing lower-back pain that did not allow me to move. My first thought was maybe I should go see a chiropractor. I had been to one before, but was not the biggest fan because they cracked my back and sent me on my way after charging $65. 

This time, I did my research and found a well-rounded practice that offered a full evaluation prior to the treatment to be sure they could help me and not further injure my back. Here, they first did a 30-minute session with a massage therapist, applied heat while rolling the back, and then I saw the chiropractor. In my situation, I needed the full run-through. Now that my injury is better, I can maintain the relief with strength exercises, stretching, and massage. 

So when I began working at a senior living community and found that the community had a regularly visiting massage therapist, I thought, “How very lucky we are to have a certified massage therapist!” She has her own room and setup that the resident can enjoy, or she can meet them at their apartment if that is more comfortable for them. I have found, though, that many CCRC residents do not take advantage of this resource just because they aren’t fully educated on the benefits.

How Often Should You Visit a Therapist?

Believe it or not, it can be to your greatest advantage to visit a massage therapist a two or three times a month. Often, it is thought that massage is a luxury visit to a spa once in a blue moon for some rest and relaxation. While it is great for that, massage is something that can be done in a less expensive setting and more often so that you can reap the benefits. 

What Is Massage?

What exactly is massage? Massage is a general term for pressing, rubbing, and manipulating the skin, muscles, tendons, and ligaments. The combination of movements and sequence in which the therapist works is meant to alleviate pain, reduce the stress we carry in that area, and treat a wide variety of conditions. And the great thing? If it isn’t your cup of tea, you can just forget about it and try something else. 

Types of Massage

There are different variations of massage, depending on what the need is. Need relaxation? You’ll want a Swedish massage. Have a pain in the low back? You may need a deep-tissue or trigger-point massage. The great thing is, the massage therapist will know which is likely best for your situation. 

Benefits of Massage Therapy

While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful for the following conditions:

• Anxiety
• Digestive disorders
• Fibromyalgia
• Headaches
• Insomnia related to stress
• Myofascial pain syndrome
• Paresthesias and nerve pain
• Soft tissue strains or injuries
• Sports injuries
• Temporomandibular joint pain (TMJ)

Here are some additional benefits of massage therapy.

Ask Your Doctor

One last thing, massage isn’t meant to replace regular care from your physician, and when a member complains of a pain that sounds most like a muscle or ligament pain, I suggest they ask their doctor whether seeing a massage therapist would be a good idea. 

When Massage Might Not Be a Good Idea

If one of these is something you suffer from, massage may not be right for you: 

• Bleeding disorders or take blood-thinning medication
• Burns, open or healing wounds
• Deep vein thrombosis
• Fractures
• Severe osteoporosis
• Severe thrombocytopenia

Before I go, I want to encourage you to take a look at this alternative medicine and the role it can play in senior wellness. It has relatively low risk and can be very beneficial. Does your community offer this onsite? Would you like for them to? If you have a leisure services or wellness department, that might be the place to start. 

This blog was updated on March 22, 2017.

Of course, exercise comes with inherent risks.  Fortunately, the scientifically proven benefits for regular activity far outweight potential risks for injury.  And yet, for older adults, the risk of injury may be more pronounced, as the body is more prone to falls and other injuries from working with machines. So how can staff working with older adults decrease the risk of injury for their clients?

[Related Content: 5 Senior Friendly Equipment Ideas that Won't Break Your Budget]

Working with the senior population has taught me a great deal about injury prevention and risk that is important in the clientele. For example, not every piece of equipment is safe for every individual, regardless of skill and ability and safety should be the first consideration when determining the needs of each client.  

Following are tips related to five common pieces of equipment we use with our older adult clients on a regular basis.  

The Treadmill 

One of the most commonly prescribed exercises for seniors is walking. It is an activity that can be done every day, and there is evidence to suggest it helps lower blood pressure, reduces stress, and helps maintain lean body mass. For the senior population, it is especially important to make sure each client is safe from falls and injury.  Teach clients to look forward at all times, keep the arms swinging normally as they would on a walk around the block, and slowly increase treadmill speed with comfort.  For more on treadmill safety, check out this checklist of safety tips for treadmills.

The Bike

An indoor bike and outdoor bike are similar in that they require proper adjusting prior to use. For a recumbent bike, remember to adjust the bike in a good position so that your client's feet are not reaching too far forward when pedaling. Make sure to adjust the back seat (if possible) to support good posture during the ride.  Sometimes it's a challenge to maintain good posture due to aching backs or medical procedures.  In that case, make the client as comfortable as possible, shorten the ride, or try another option for cardiovascular exercise.  

The NuStep

Adjusting the NuStep for clients involves similar steps as noted above for adjusting the bike.  Make sure that the client's feet are not reaching too far forward so that while pedaling there is a slight bend in the knee.  In addition to these adjustments, consider talking the client through how to set their time and pace to enjoy an individualized ride.  The NuStep is one of the safest pieces of equipment for seniors, and it can give a great workout for the upper body, lower body, or a combination of both.

The Selectorized Strength Machines

Adjusting the weight machines requires a good attention to detail, especially for the senior population. Some machines require adjusting seats, legs, arms, and back rests, and you will also need to adjust the weight stacks. For any senior starting out on exercise machines, it is best to have an exercise specialist adjust the settings for a customized workout.  Take care to teach the client how to manage the settings when possible so that you're fostering independence in the workout. However, for many older adults working with selectorized strength equipment is a brand new activity and you may need to work with a client over a few fitness center visits in order to help them feel increasingly comfortable with the workout.   

The Biodex Balance System

Adjusting this machine requires primarily knowing where to place your feet each time you step on it. As a critical aspect in senior fitness, balance training will help work on using both the brain and the body to prevent falls. With a correct adjustment on a balance machine such as the Biodex balance training system, clients will be ready to safely explore this aspect of your training to help prevent and reduce falls.

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If you're preparing to purchase new equipment for your community fitness center, be sure to download our whitepaper on the key questions to ask during the buying process.  Exercise equipment is expense; the whitepaper will help you be a more informed consumer.