Corporate Fitness and Active Aging

We all know that exercise is great for your health, but too often we think of improving our health as being able to move better, losing weight, having more energy, decreasing stress, or even improving our heart health, which are all great benefits don’t get me wrong! However, did you know that exercise can improve our memory and cognitive function as well? If not, you aren’t alone. The benefits that exercise can give our brain often tend to be overlooked.

Studies have shown that active individuals who are middle aged or older perform better on memory tests than those who are inactive. The best part is that being physically active does not have to mean doing an intense workout 7 days a week. Many studies have compared physically active people to those who are sedentary. These physically active people could simply be getting up and walking around for a few minutes every hour or going for a 20-minute walk at a leisurely pace most days of the week. Of course, being in the health and fitness field, we like to encourage individuals to try more formal types of exercise as well, but the benefits of simply getting up and moving should not be forgotten, especially when it comes to brain health.

A recent study that was published in November 2021 in the Journal of Neuroscience* found that active individuals in their 80s scored better on cognitive and memory tests than those individuals in the same age group who were more sedentary. The researchers also found that after some of the individuals had died, they were able to look at their brains and see that the inactive individuals showed greater signs of memory loss due to Alzheimer’s disease. Once again, I think it’s important to note that of the active individuals, there were few who formally exercised. Those who were in the active group simply moved more and spent less time being still.

So, what does that mean for us? It means, keep moving! If you find yourself sitting for long periods of time throughout the day, try the following tips:

• Set an alarm to go off every hour or put up a sticky note near your favorite chair that reminds you to move.
• Walk the halls in your community or, when the weather is nice, walk around the grounds for 15-20 minutes.
• See your NIFS fitness staff for some stretches that you can do at home while you’re watching TV
• If you want to really keep your memory and cognitive function sharp, try combining movement with spelling words or assigning a movement with a color. For example, you are assigned blue to stepping forward, red to stepping sideways, and yellow to stepping backwards. Have a friend say one of the colors and step to the direction associated with the color. The challenge is remembering which direction is assigned to each color. You can challenge the brain, while having fun!
  
  

Welcome to February, the month when most of us are feeling like we are moving oh so slow through the remainder of the winter months. We have come off the high of gift giving and receiving, enjoying time with family and friends, and even the excitement of the New Year. We are still reflecting on the past year or even the holidays, wishing we could bottle up that time we had with family and friends.

When it comes to programming options in senior living, NIFS understands that communities strive to create a memorable experience for residents and their families all year long, which is why we are excited to bring clients the NIFS Legacy program. This is a simple one, but with a memorable result. We are inviting each resident to participate by handwriting answers to simple life questions and to have their photo taken to create a nostalgic piece that will then be transformed into a keepsake for the resident to share with their family.

Building Connections

While NIFS staff are known for providing traditional fitness programming, we also find it engaging to offer opportunities like this program. Interacting with residents each day in our social atmosphere allows us to build relationships and connections that go beyond fitness alone. We often have the privilege of getting to know the residents’ family members through holiday visits, summer vacations, or the weekly check-in. So being a part of a project that will provide a memorable keepsake is icing on the cake for us, knowing how much their son, daughter, niece, or nephew will enjoy it!

Well-Being is More Than Healthy Eating and Exercise

We’ve written before how well-being extends beyond exercising and eating right. With the NIFS Legacy program, residents and staff collaborate to discuss and capture memories and turn them into a special memento that residents can share with their family and friends. Not only does this opportunity foster a connection, but it also helps fulfill a more well-rounded wellness program at the communities we serve. It hits home on the holistic approach to supporting resident well-being by offering an outlet for emotional and spiritual wellness, acknowledging the meaning and purpose of their life and creating new memories with their loved ones.

The meaning of legacy is to “put a stamp on the future,” and we know that our residents have contributed a great amount of time, knowledge, and love to such a thoughtful keepsake. By sharing their thoughts, feelings, and experiences, they will be contributing to the future.

A Partnership Between NIFS and Your Senior Living Community

NIFS partners with premier senior living providers across the US to bring their residents best-in-class fitness and wellness programming. The NIFS Legacy program is a great example of how our qualified fitness professionals have the skills and resources to artfully marry creative programming with relationship building to offer programs of intention and purpose for residents. Click here to learn more about how the NIFS team integrates with communities to help you achieve your wellness goals.

We are excited to invite residents to create their own legacy with handwritten answers to simple life questions alongside a photo that will inspire their family and peers. Throughout the month of February, residents will have an opportunity to visit the community wellness center to create this wonderful keepsake.

This blog was written by Lindsay Knox, Assistant Director Active Aging Services, National Institute for Fitness and Sport.

We already know that the foods you eat can affect your weight, heart, blood pressure, and certain cancers, but we also know that food and nutrition can affect your brain health. Whether it’s just improving your memory or helping to prevent Alzheimer’s disease, the foods you choose can help to make your brain healthier. Check out these six nutrition tips for brain health:

• Mediterranean diet: Long known to be the best diet for heart health, researchers now know that this diet is also best for your brain, too. Compared to those on a low-fat diet, the individuals who ate more olive oil and nuts had better memory and thinking skills. Researchers believe the benefit comes from the high amount of antioxidants consumed in the diet, along with foods that help prevent inflammation.
• Less red meat: You have heard that too much red meat (and other foods high in saturated fat like butter) isn’t good for your heart, but are those foods bad for your brain, too? Just as the fat in your diet can cause your arteries to clog, they can cause an increase in plaque formation in the brain, too. This buildup has been found to be a cause of Alzheimer’s disease. Try to decrease your consumption of red meat to 1–2 times per week.
• Fish: If you have been watching the news at all in the last 10 years, you know how much great press omega-3 fatty acids have gotten. This is mainly due to the heart-protective effects of fatty fish such as salmon, mackerel, and tuna and other sources like walnuts and flax. However, omega-3 fatty acids have also been found to be excellent for brains. From babies still in the womb all the way until death, omega-3 fatty acids are vital. They build brain cell membranes, reduce brain inflammation, promote new brain cell formation, and have been found to improve memory and mood.
• Produce power: Antioxidants aren’t just for cancer fighting. They are also useful for brain health and can be found in any of the bright-colored fruits and veggies. Swap broccoli and dark leafy greens for typical dinner-meal sides. Reach for berries and other bright-colored fruits all day long to get the benefit of a memory boost.
• Spices: New research is constantly being done about spices and their benefit. These have had some positive results when it comes to the brain: turmeric, saffron, garlic, cinnamon, and thyme. All of them are probably sitting in your spice cabinet now, so start adding them to your meals and reap the brain benefits.
• Coffee and tea: One item that can be controversial is coffee due to the effect of caffeine. However, caffeine is actually good for your brain health. It can help increase alertness and attention; however, long-term studies are still inconclusive. So in the meantime, stick to the recommendation of 400 mg or less of caffeine per day, which is the equivalent of 3 cups of drip coffee. Tea can give you caffeine along with the beneficial antioxidants, so consider switching your afternoon cup of joe to a cup of tea. (See this blog for the amount of caffeine in common foods.)

Most of these suggestions are also important for heart health, weight management, and an overall balanced diet. So if you haven’t been choosing these items on a regular basis, improving brain health is another positive reason to start!

During my morning commute a few months ago, I switched on the radio and caught the tail end of a brief NPR story about doctors not communicating to their patients when they are diagnosed with Alzheimer’s. Because I am surrounded by this disease in the workplace and have experienced it first-hand in my family, I was quick to become empathetic and my heart sank into my stomach. It just seemed so unfair and, well, wrong.

The next day, I decided to dig a little more deeply and find the article in writing. Maybe I missed some important details at the beginning of the story. Maybe the twist was that these patients were being diagnosed but simply forgot after they walked out of the doctor’s office doors, because, after all, they do have memory loss and dementia. Unfortunately, that was not the case.

According to this specific study, an alarmingly low number of patients with Alzheimer’s (only 45%) claimed that they were given this diagnosis by their doctor. When the study looked past the patient’s input, still only 53% of family members or caretakers reported being aware of the diagnosis. The reasoning behind this sits among a variety of excuses, ranging from the doctor having limited time in each appointment to the doctor simply feeling uncomfortable.

Is It Acceptable to Withhold the Diagnosis?

Are these legitimate excuses? Is it ethically acceptable to withhold information that is unknowingly being written down in your medical records just to save one or both parties from feeling uncomfortable? 

Sure, it feels terrible to look someone in the eye and tell them devastating news, but when a person is relying on someone, their doctor in this case, to keep them informed, the doctor needs to take responsibility here. Withholding this information puts the patient at risk of harming himself, as well as those around him. What if those around a person with Alzheimer’s believe these forgetful moments are merely part of a normal aging process? Maybe one day the person with Alzheimer’s cannot recall a street name, which may seem normal, but what if the following week(s) lead to such scenarios:

The person with Alzheimer’s…

• Goes for a walk or bicycle ride without telling anyone and gets lost.
• Accidentally leaves the gas burner on all day while home alone.
• Needs help but forgets how to dial the phone.
• Leaves the water running in the bathtub, does not realize it, and goes to bed.
• Gets in a pool alone and forgets how to use their legs, loses footing, and goes under.

Some of these examples may seem extreme, but they are actually scenarios that either myself or someone I know has personally witnessed. So many dangerous situations can be avoided if family or close friends are aware of the diagnosis. And though there is no cure, doctors are finding medications that can help slow down the disease process, and researchers are finding more and more ways for people with Alzheimer’s to gain a better quality of life through means such as music, aquatics, memory care, and more.

I often see family members or caretakers get frustrated, and even angry, with people who are forgetful. When we are able to have a medical diagnosis, can realize that it is truly a disease and out of the person’s control, and can view the whole picture, we are opening a door to having more compassion and understanding for the situation a person with Alzheimer’s is facing. 

Most senior living communities have a variety of group fitness classes on their calendars focused on balance, muscular strength, flexibility, and cardiovascular health, and the clients we work with are no different. But we’ve landed on a program tied in with our group fitness classes for seniors that has become wildly popular with the residents. It turns out, it’s been a great way to draw more participants into the exercise program, too.

The Popularity of Brain Activities

At one of our client’s communities we have many of the typical activities to stimulate the mind: card games, lectures, forums, resident committees, etc. And at one point we offered a “Memory” workshop series. This was so popular that we added a word of the day and the TriBond® game to our daily information board in the fitness center, along with including puzzles in our newsletter.

Over time, we noticed that more and more people started coming to the fitness center to learn the word of the day, to get the TriBond® puzzle, and to ask questions about the puzzle in the newsletter. It was obvious that our residents were craving ways to challenge their minds, and we were eager to respond in ways that would help them keep their minds strong or increase their abilities.

So we added a brain fitness class to our group fitness schedule, and that class is thriving each week! In the weekly offering, our residents have a wonderful time challenging their minds. They learn new games like Sudoku, and play old games like Memory™. They also engage in history trivia questions and challenges. One of our residents recently named all 44 presidents, in order, off the top of her head!

How to Start Brain Fitness Classes at Your CCRC

We’ve started offering this type of class at our other senior living client sites with similar popularity. Here’s some advice on how you can get it started in your community:

• Hold an event such as a brain fitness fair for your residents to see how fun and important it is to continue to work on the mind.
• During the event, pay attention to what the residents like and don’t like. This will help you build a class structure that works for them.
• Do not always make the class what they like. In order to strengthen the mind we need to challenge it. Typically the things that we do not like are the things that we find challenging.
• Begin putting puzzles in your weekly or monthly newsletters.
• ADVERTISE EVERYWHERE!

Brain Class Structure

For the structure of the class, consider the following ideas:

• Begin with a task that can be done while waiting for everyone to come in and sign in. (Example: Write your name with your non-dominant hand or with both hands at the same time.)
• Have classical music playing in the background. Some studies show this increases the brainwaves that stimulate thought process.
• Come prepared with four to five activities. Make it a variety of word games, long-term memory/short term memory, and deductive reasoning. Here are some sites that might provide some ideas: MazestoPrint.com, Activityconnection.com, BrainBashers.com, and ThinkablePuzzles.com.
• Leave time for discussion in small groups and then time with you for answers.
• Have the answers for all activities to share with the participants. (The residents will be angry if you don’t!)
• If you do not finish all activities, consider giving “homework.”

Learn more about physical exercises that help improve cognition here.

Let us know how your brain fitness program works in your setting! We’d love to keep sharing these kinds of ideas to improve the health of the residents we work with.