Corporate Fitness and Active Aging

Everyone needs a starting point.  Anyone who has ever tried to begin a new exercise program knows that the first few weeks often determine whether you stick with the program or not.  I often have residents ask me where to begin and while different considerations have to be made for each individual’s situation, I’ve found that this is usually a good starting point.

1. Try not to overwhelm them

A few times per week is plenty for an older adult who is new to exercise.  We’re trying to build a habit and that takes a little time.  For someone who was previously sedentary, doing structured exercises 3 times per week is plenty.  I do try to encourage people to take a short walk every day so they are getting up and moving around more than they’re used to.  (And walking down to the dining room doesn’t count!)

2. Include a little cardio, a little strength, and a little flexibility

Barring any special circumstances or directions from their physician, it’s safe for older adults to include a large variety of exercises in their routine.  Aim to be well-rounded.  It’s good for the body and it helps to keep them interested as well.  Cardio exercises could include things like walking, riding a bike, or just working out on the Nu-Step or elliptical.  Start out for 10 minutes at a time and work up from there.  Strength exercises should be functional and safe for the older adult.  Using variable resistance machines is usually a good place to start and it can help to build the confidence of your new exerciser.  Always include flexibility exercises as well.  You’ve all heard “use it or lose it” and this applies to mobility and flexibility just as much as any other area.

3. Always include balance exercises

My most successful residents are the ones who do balance exercises most days of the week.  Practicing those tasks not only makes them more stable, but also really boosts their confidence.  It’s an area where a lot of them feel unsure of themselves and a little fearful so showing them that they can do something to change that feeling can really help.

4. Modify, modify, modify

It’s easy to try a “one size fits all” model for older adults.  Many people just assume that they can’t do the same things as someone who is younger, but this isn’t true!  As our population ages, there are many circumstances where people have been exercising their whole lives and are still very capable of difficult exercises.  Don’t be afraid to challenge people a little bit.  On the flip side, many people are just beginning an exercise program with the goal of maintaining their independence a little longer so don’t be afraid to modify exercises down to their abilities as well.

Do you have tips and tricks that work for beginners in your community?

The holidays are in full swing and everyone is singing about jingling bells, and Dasher and Dancer, Prancer and Vixen,  Comet and Cupid, Donner and Blizten, and Rudolph of course.  Another reoccurring song or tradition that has become a part of our culture in various ways is the 12 Days of Christmas.  We see it on TV with 12 Days of Giveaways, our staff did 12 Days of Fitness via Instagram, and all over Facebook there have been 12 days of something or another where companies thank you for supporting them by offering contests throughout the 12 days. 

This got me thinking about how we jump on that wagon, easy enough… we are going to offer the 12 Days of Wellness.  So I set out to ask around the office, when do the 12 Days of Christmas occur?  Most people, including myself thought “around the 13^th or 14^th?”, 12 days out from Christmas.   Doh, I’ll just google it. Here I thought I’d engage people, because that’s what we are good at, engaging your residents in your senior living communities or your corporate wellness members and strike up a conversation.   I could have gotten the answer right away if I just Googled it. 

If you haven’t Googled it yourself, in general you would find that the 12 Days of Christmas actually begins on Christmas and carries on for 12 days ending on January 5.  If you need a more detailed explanation, I recommend you Google it for yourself as it does vary between beliefs.

Back to me jumping on the band wagon to celebrate 12 days…  Join us via our Facebook page or Twitter for the 12 Days of Wellness starting tomorrow.  As we head into the New Year and establish those dreadful resolutions, take into account more than just the typical exercise more, lose 10 pounds, eat better.  There are more aspects to your overall wellness that will help you lead a healthier life.  Subscribe to our blog, we have some new authors from our staff in 2014 along with some great programs to share with you in our NIFS Best Practices series where we will feature some of our most successful programs in both Corporate Fitness settings and Active Aging communities.

Enjoy the holiday season and our 12 Days of Wellness!

With parties in full swing and family gatherings next week, the last thing you want to be is SICK!  Tis’ the season for sneezing and wheezing.  When you aren’t feeling 100% and you cough or sneeze, those germs float into the air and spread to the next person.  Take these steps to help prevent the sharing of germs so you can share gifts instead!

• Cover your mouth when sneezing or coughing, if you can’t get a tissue in time cough into your elbow instead of your hands!

• Avoid touching your mouth, nose or eyes where germs invade your system! 

• Wash your hands often; your best option is with warm water and soap.  The most effective way to prevent the spread of germs is by washing your hands to kill those germs.

Hand washing 101... be smart about washing your hands.  Here are a few tips for when it’s important to be sure you are thoroughly scrubbing those hands between your fingers, backs of hands and your wrists!

Wash Hands Before:

Eating and preparing meals

When caring for an injured or sick person

Inserting or removing contact lenses

Wash Hands After:

Preparing food, especially raw meat

Changing diapers or using the bathroom

Taking care of animals

Handling garbage and cleaners

Use of Alcohol Based Hand Sanitizer:

Choose those that contain 60% alcohol

Apply enough to cover hands completely

Rub hands together until dry

Have your family adopt these simple hand washing habits to help limit the transfer of bacteria and viruses to lessen your chances of being sick this holiday season!  

Happy Thanksgiving!!  Some of you have already been active by participating in a Turkey Trot or Drumstick Dash, others may be enjoying some morning coffee while watching the Macy’s Thanksgiving Day Parade, or on the road traveling to see family, and those extra special individuals are busy cooking today’s feast.  We all celebrate differently and have family traditions and things are thankful for.  We are thankful for our amazing staff and the hard work they put in year round.  We asked them to share what they are thankful for, what their favorite Thanksgiving dishes are, and about their family traditions.

Thanksgiving has always been an important holiday for the entire family to get together. When I married my husband at first we had to split Thanksgiving between the two families. After the first two years of doing this, my husband and I asked to hold the entire day’s events at our place and invite all family from both sides. We also invited family friends. This was turned into a wonderful tradition that allowed everyone to get together and not run from one place to another throughout the day. This leads to my thing I am most thankful for, which is my WHOLE family and that we do not have a division of "my family" or "your family."  -Cathy Hampe

We have some competitive people in the family, and they do a lot of “trash talking”.  We usually have some sort of dodge ball, kickball, or bball game….which is hilarious in itself because not all of us are athletic! I have one aunt that brings board games every year and no one ever wants to play, so that’s usually another funny episode because she’s trying to talk anyone and everyone into playing with her.  -Lisa Larkin

This probably started when we were teenagers, but my brothers and I would set a plastic trash can a certain distance from the throwing line. Then we would throw a football at the trash can to try to hit it. If we hit it, the trash can was moved farther away. If you missed, you were out. Very simple, but always a good time with my bro’s.   -Michael Boyle

My favorite part is introducing healthy options to my boyfriend’s family.  This is the 3^rd year I will be cooking with his mom, it’s really fun to watch them devour the healthier options that they would have never imagined liking. I’m also thankful for the loving family I have supporting me, near and far.  –Sarah Johnson

My dad’s entire family started the family reunion type Thanksgiving back in the 1980’s with my grandfather having seven siblings. We used to rent out an old farmhouse and since have moved to various churches. The entire meal is a pot luck and having family coming from all over the world there is an amazing selection of food... Greek breads, German desserts, Asian salads, the best part of this meal is the homemade ice cream!  -Amy Briggs

My favorite part of the holiday is just getting to spend the day with my family.  It is so nice to be able to relax, enjoy each other’s company and be thankful for one other.  I am most thankful for my children, family, friends and health!  -Shawna Kendrick

I am thankful that a have the most amazing family, a wonderful job, my house, and my two awesome dogs!  After dinner, our entire family crowds into the living room to watch the Dallas Cowboys play football.  -Diana Price

My oldest son served in Iraq and missed Thanksgiving with our family for 4 years in a row.  Thanksgiving is so important to us because we feel so thankful that he is home and is able to spend Thanksgiving with us again! He has been home for the last 5 Thanksgivings, but I never forget the importance of being blessed when I look across the table and see him among us!  -Ruth Reyna

I enjoy waking up Thanksgiving morning to do a local 5k Turkey Trot with my family- no better way to start the day than with some exercise!  My favorite part of the Thanksgiving meal is pie, pie, and more pie. Did I mention pie?  -Stephanie Parsons

This isn't really a tradition, and it only happened last year. But my wife and I were trimming our turkey in one of those disposable tin foil turkey pans. Our dog was right under foot waiting for something to drop. After about 5 minutes we look down to see our dog's head soaking wet. Apparently the pan sprung a leak and the turkey grease was running off the counter right into our dog's mouth in what I can only imagine was pure bliss. Surprisingly not a drop touched the floor and I'm sure this goes down as one of the greatest days of our dog's life. So from now on, we'll probably give our dog some turkey grease with her food. (the turkey was good too!)  -Doug Trefun

My favorite part of the Thanksgiving meal is the dressing.  I only eat dressing once or twice a year and I ask my mom to make it.  She uses my grandmother’s recipe that I loved so much as a child.  -Matt Reeves

Our family tradition is getting in circle all holding hands telling what we are thankful for, toasting to them and then we do a gobble off. Whomever has the best turkey gobble gets to take the traveling turkey home for the year. For some reason the turkey has never made it to my home.  -Sheila Heavin

What is your favorite non-food related way you spend this holiday with your family? Every year we do a “Turkey Bowl”. My dad’s family gets together at the local college and plays flag football on the field. Last year we had over 50 people play from ages 4-65. We do a traditional tailgate in the parking lot after the game. It is a great way for us to get together before we go our separate ways to other relatives houses for thanksgiving dinner. It’s also a great way to be active before all the holiday treats.  -Mistie Hayhow

I’m thankful for our healthy girls and to not be pregnant and nauseous this Thanksgiving.  –Emily Davenport

My personal fav is the Macy's Thanksgiving Day parade. But my grandmas pumpkin pie always has a strong family presence.  -Bethany Garrity

My family always participates in the Galloping Gobbler, which is a 4 mile race back in my hometown. My entire family dreads it but we all do it because it is something that my mother loves to do! She gets so excited every year, that she wakes us all up around 6 am to the Rocky Theme Song blaring!! It’s an interesting way to start Thanksgiving! -Margaret Allgeier

I am thankful for family.  -Christy Monday

My immediate family gets up at the crack of dawn and drives to Ohio where my great aunt and extended family gather for Thanksgiving lunch.  Afterwards, we take a walk around the farm to get in some activity after the big meal.  The rest of the visit is spent catching up with family, watching the Macy’s Day Parade and football.   -Melissa Cusick

What are some of your favorite Thanksgiving traditions?

Our staff is kicking off our annual Maintain Not Gain program at our client sites.  This program is structured to help individuals maintain their weight through those months filled with tasty food and delicious treats that surround the holidays.  As you gear up for the holiday parties and events stay on track by following our Free Workout Friday blog postings to keep your workouts on track.  We aren’t saying you can’t enjoy the food, we just suggest proper portion sizes and that you don’t skip out on your workouts! 

If you aren’t a member at one of our client sites and would like help staying on track, “like” NIFS Fitness Management on Facebook and join our Facebook edition of Maintain Not Gain.  Watch for the links to submit your initial weight November 16 – 22.  Watch your newsfeed for tips to stay on track and submit your final weight in January.  If you maintain and not gain through the holidays you will be eligible for a prize drawing! 

Now let’s get started with a great, easy workout to keep you on track! 

WARM UP with a 5 minute walk or anything to get your muscles warm!

10 squats

15 pushups

20 alternating lunges

25 bicep curls

30 jumping jacks

35 bicycles

STRETCH, you never want to stretch a cold muscle, so always do so once the muscles are warm!

Beginner: Repeat 3-5 times, with short or minimal breaks.

Intermediate-Advanced: Complete as many times as possible in 25 minutes. 

Thanksgiving is almost here! That means it’s time to sign up for your local Turkey Trot, Drumstick Dash or your own personal Thanksgiving Day 5K! Studies have proven that your metabolism increases for several hours post-workout, so make a priority to squeeze in some exercise and boost your body’s calorie burning abilities before the big feast. If you do happen to be training for a 5K on Thanksgiving Day, see below for a sample training program that starts on Monday, 11/11.  So today, we want you to go for a brisk walk because you need to pick up the pace on Monday!

Note: This an aggressive running plan, as Thanksgiving is quickly approaching. It is highly recommended that you have done some running prior to starting this program, and that you are comfortable running 1+ miles. If you are a beginner runner, make a goal of finishing the 5K through a combination of walking and running.  You can easily just walk through this schedule to help prepare for your event of choice.

11/11: Run 1 mile

11/13: Run 1.25 miles

11/15: Run 1.5 miles

11/18: Run 1.75 miles

11/20: Run 2 miles

11/22: Run 2.25 miles

11/25: Run 2.5 miles

11/27: Run 0.5-1 mile

11/28: Race day! Run 3.1 miles!

On days in between runs, focus on cross-training, for example weight-lifting or non-impact cardio (elliptical, biking, swimming, etc.) Allow for 1-2 days of rest each week.  Check out past Free Workout Friday videos for cross training options.

Happy turkey trotting and drumstick dashing!

Ashley Shirley, one of our corporate fitness members out of Ohio, shares her story and the benefits of utilizing the NIFS Fitness Management staff at her onsite corporate wellness center.  After having two kids she relies on the NIFS staff for accountability and to keep her going!  

"Eating healthy and being fit was a way of life for me before having 2 kids. It was just something I wanted to do for myself. When I got pregnant with my first child I gained 75 lbs, so I went from 155 to 230 in a 9 month period. It was extremely hard on my body. After my second child I was pretty much right back to where I was after my first one. I was miserable because I knew that it wasn’t the way my body was made to be. It’s hard to work out when you have two little ones at home, so having the wellness center here at work is an extreme blessing for me. I take advantage of it every day on my lunch hour. I love the fact that we have an option to take classes if we choose to and I also take advantage of Monday boot camp and will be starting Wednesday TRX classes. Another reason I keep coming back is because I have accountability through Adrienne. She is awesome! She gives us the workout of our lives every time we walk in the wellness center. Even if I’m not taking a class with her she is always there for encouragement and to help me become the best I can be by educating me. She pushes me personally to be better than I knew I could be, and she stretches me way past my comfort zone! For her position, that’s a compliment! There isn’t a class I take that I don’t wake up the next day feeling it. She is all around a sweet person and really makes it a comfortable atmosphere to workout in. Since my last child was born last October I have lost close to 60 lbs! She has been there every step of the way cheering me on! I’m not the only one who feels this way either, we sure do love her!"

*Weight loss claims or individual results vary and are not guaranteed.

Curious how many steps you need to take to burn off that Halloween candy?

Check out this Halloween Treat Calorie Counter! 

Before you carve those pumpkins for Halloween, put them to use for a good workout!  NIFS Fitness Management staff in our corporate fitness centers had great success in offering pumpkin workouts to employees this month.  If you think about it, pumpkins are like a medicine ball and come in a variety of shapes and sizes to accommodate all intensity levels!   So grab that pumpkin off the porch and show your kids how to use a pumpkin for a workout!

Squat and Curl – Hold a pumpkin in both hands with arms extended down in front of your body.  Step feet wide with toes pointing out at an angle.  Keeping your chest up, lower into a squat and hold the position.  Now curl the pumpkin up toward your chest performing a bicep curl, lower the pumpkin slowly back down and perform 12-15 repetitions.

Full Sit Up – Lay on your back with knees bent and feet flat on the floor.  Holding the pumpkin on your chest, do a full sit up reach overhead with the pumpkin as you perform the movement.  Slowly lower to the floor bring the pumpkin back down to your chest in one smooth movement.  Repeat for 15 repetitions.

Toe Taps – Lay on the floor bringing your legs up toward the ceiling (bend your knees if a modification is needed).  Holding the pumpkin in both hands, contract your abs and crunch upward pushing the pumpkin toward your toes.  Rather than relaxing and lowering back to the floor, continue to quickly contract and release taping your toes with the pumpkin for 30 repetitions.

Overhead press – With feet shoulder width apart, hold the pumpkin in both hands in front of your chest.  Press the pumpkin up over your head extending your arms, and then slowly lower to the starting position.  Repeat for 12-15 repetitions.

Push Up Plank – For an advanced option, place both hands on the pumpkin, if that is too much you can place one hand on the ground and the other on the pumpkin.  Extend your legs out behind you into a plank position.  Slowly bend your arms to lower your body toward the ground, push through your hands and shoulders to return to the starting position to complete a pushup.  Strive for 10 repetitions.  

Russian twist – Sit on the ground with the pumpkin in your lap.  Place your feet on the ground shoulder width apart, for a more advance move lift your feet up keeping your knees bent.  Holding your pumpkin lean back slightly, dropping your right shoulder and taking the pumpkin toward your right.  Slowly move back toward the middle and continue toward the left.  Continue side to side for 30 seconds.

Now get creative and share with us what your favorite pumpkin exercise is!!  

Unless you live under a really, really big rock, you have no doubt heard about the importance of robust wellness opportunities as central to a successful senior living community. There have been some fabulous profiles lately on organizations that are doing an amazing job of connecting their residents and others in the surrounding areas to opportunities to live well. Two recent examples highlighted by LeadingAge are these:

• Redstone Highlands: Getting prospective residents to join the club
• Providence Point: Food tastings from around the world

What strikes me about both of these offerings is that they are wellness initiatives. I don’t know that the communities packaged them that way, but in fact, they are a model of innovative wellness programming at its very best.

The other element I find compelling about these offerings is that they’re culturally driven. That is to say that this type of creativity can only come from an organization that believes that living well is truly central to its brand.

When your senior living communities investigate what’s possible under the umbrella of resident wellness, it’s important to consider what it is you truly want to build. Is wellbeing something that leadership wants to cultivate, explore, and weave into the very fabric of the community? Or is the community focus elsewhere for now, such that wellness is more of a task that needs to be crossed off the long list?

Looking for the Wellness Kit?

If wellness for your community is about crossing something off the to-do list, then you might be looking for a kit solution. There are organizations that can help you, when you buy into their model, to plant monthly wellness initiatives at your community. Your activities director can typically fold them into the monthly calendar, and you can begin to dip your toe into the wellness water to get a sense of how your residents will receive programming and activities built around traditional wellness pillars like nutrition, physical activity, and so on.

But that's not how we do it. We're not about the monthly theme, unless it's right for your residents, and we're not about the pre-packaged materials, unless they've proven their value.

Wellness Culture Means Cultivating a Lifestyle in Senior Living

At the end of the day, a wellness culture is where we need to be headed. When we adopt a healthy culture as the way of life we’re building for residents, then we start to grasp what’s really possible.

But here’s the thing: culture is person-driven, not program-driven. There are not enough programs in the world to build a culture. Wellness is a way of life, not an activity, and it should be cultivated accordingly. Here are a few considerations if you’re contemplating the challenging and rewarding work that is wellness culture building in a retirement community:

• Determining a hierarchy: Building a wellness culture means giving consideration to hierarchy for wellness and activities (or leisure services, or life enrichment, or whatever your organization calls the events coordinator at your community). I would challenge you to think about whether activities actually rolls up under wellness instead of wellness being a branch of activities. If you buy into the idea that wellness is a way of life rather than an activity, then challenging the status quo that activities is at the top of the programmatic/community calendar food chain warrants significant thought.
• Hiring a wellness director: Building a wellness culture requires a dedicated and competent professional blazing the trail. I’ve written about hiring a fitness professional for your community. The principles in that blog apply to hiring a wellness director as well.
• Thinking progressively and strategically: Building a wellness culture means thinking differently about how you program, and it requires a commitment to moving beyond the bocce tournament you’ve always done. It also requires you to strategically think through what program data you need, and how you’ll use the data to inform your next culture-building steps.

Make no mistake, building a culture is no easy task and you don’t ever really arrive. You just keep learning, building, and growing. You keep evolving to meet and anticipate the needs of your audience. You keep striving for the experience of a life well lived, for breadth and depth of lifestyle choices that provide meaning for each individual.

If this sounds daunting, it is. The wellness kit idea is much simpler to understand and to execute. But the real richness lies in the proverbial road less traveled. Partner organizations, including ours, can help you map out a path to get started.