Corporate Fitness and Active Aging

As we age, the phrase “motion is lotion” becomes more than just a catchy saying—it’s a principle for healthy living. Flexibility isn’t just about touching your toes; it’s about maintaining freedom of movement, reducing pain, and supporting overall well-being. 

Why Flexibility Declines With Age 

Over time, muscles shorten, joints stiffen, and connective tissues lose elasticity. These changes can
lead to limited range of motion, making everyday tasks—like bending, reaching, or walking—more challenging. Reduced flexibility also increases the risk of falls and injuries. 

The Benefits of Staying Flexible 

• Improved Mobility: Flexible muscles and joints make movement easier and more efficient. 

• Pain Reduction: Stretching helps relieve stiffness and tension, reducing discomfort in areas like the back and hips. 

• Better Posture & Balance: Flexibility supports alignment and stability, which are crucial for preventing falls. 

• Enhanced Circulation: Gentle movement stimulates blood flow, nourishing muscles and joints. 

How to Keep Your “Lotion” Flowing 

• Stretch Daily: Focus on major muscle groups—hamstrings, hips, and shoulders. 

• Incorporate Gentle Movement: Yoga, tai chi, or dynamic stretching can improve flexibility and balance. 

• Stay Consistent: Even 10 minutes a day can make a big difference over time. 

Aging doesn’t mean slowing down—it means moving smarter. Keep your body in motion, and let flexibility be your secret weapon for longevity and independence. 

Tips to Improve Flexibility 

• Incorporate static stretches (hold for 20–30 seconds) and dynamic stretches (controlled movements like leg swings). 

• Focus on major muscle groups: hamstrings, hips, shoulders, and spine.  

• These low-impact activities improve flexibility, balance, and mental health. Seniors in yoga programs report a 15–20% increase in joint mobility within three months.  

• Walking, swimming, or cycling maintains joint health and prevents stiffness.  

• Combining stretching with light resistance improves both flexibility and strength.  

• Proper hydration keeps muscles and connective tissues supple. Adequate protein supports muscle health.  

• Research shows that just 10 minutes of daily stretching can improve flexibility by up to 20% in older adults within weeks. 

Your Turn! How are you helping residents (or yourself!) stay flexible and active? Share your favorite stretches or creative ideas in the comments—we’d love to hear from you! 

Time is our most precious, valuable, non-renewable resource. And we’re all running out of it. Being effective with time isn’t a one-time event. It’s a lifelong practice. It’s something we need to keep revisiting and revising. Because as we enter different seasons and stages of life, our goals and priorities change! It’s time to get clear on how to spend your time. All it takes are these simple steps.

FIRST, NOTICE HOW YOU THINK AND TALK ABOUT TIME.

Pay attention to your negative and limiting beliefs around the concept of time. The next time you catch yourself saying anything negative about your relationship with time, stop and face that negative thought or belief. Then immediately REPLACE it with the opposite, positive thought or belief. 

SECOND, YOU NEED TO BE CLEAR ON THE VALUE OF YOUR TIME.  

What activities eat up your time, but aren’t bringing you the results or joy that you want? What distractions or interruptions keep you from focusing on what matters most? What’s the one action step you can take right now to let that thing go? 

When you repeatedly prioritize the comfort of others and put your own needs on the backburner, it creates a cycle of overwhelm and exhaustion. Whether you strive to avoid conflict, appearing rude, or burning bridges, saying no isn’t always easy. But it is a message that can be delivered with compassion and love. You have the right to say no – without feeling guilty. Saying no is an act of kindness to yourself, as well as the people around you.

Here are a few ways to say no.

1. “Thanks for thinking of me for _________ but I’m not able to accept given my other commitments.”
2. “Thank you for your kind offer. While it’s not something I choose to pursue, please know how honored I am to be asked.”
3. “I have to pass on this one. I’ve been burning the candle at both ends and promised myself I wouldn’t take on one more commitment until I’ve had the chance to rest and get my energy back on track.”

FINALLY, DECIDE WHAT MATTERS MOST. 

What’s your single most important goal or project at this stage and season of your life? Write down the #1 project that if you focused on it and got it done, you know it would make an extraordinary difference in your life. What would it be worth to you to cross that finish line?  

Remember, we’re all adapting to new routines. Now is the perfect time to take a good look at your priority list. Examine your daily habits. Give yourself permission to observe and reflect. The goal is to make sure that everything you’re committing to still makes sense for your life now and moving forward.

Mental health has been a growing topic of conversation over the last few years, and for good reason. The first step of mental health awareness is being comfortable enough to talk about it. This topic is no longer taboo, and people are learning to prioritize their mental health. According to the CDC, “Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act.” Mental illness effects millions of people in the U.S. each year. It’s important to measure how common mental illness is so that we can recognize that no one is alone in their battles.

• 1 in 5 U.S. adults experience mental illness each year.
• 1 in 20 U.S. adults experience serious mental illness each year.
• 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year.
• 50% of all lifetime mental illness begins by age 14, and 75% by age 24.
• Suicide is the 2nd leading cause of death among people aged 10-34.

Mental and physical heath are equal components of overall health, and they often go hand in hand. For example, chronic exposure to stress hormones can cause an increased risk for heart disease, heart attacks, high blood pressure, strokes as well as many other negative health effects.

It is important that we take time to focus on our own mental health, and here is a list of ways you can prioritize your mental well-being:

1. Get Active - Exercise has been proven to boost your mood, improve self-esteem, improve sleep, reduce stress, and diminish feelings of anxiety and depression.
2. Establish Boundaries - If you agree to everything, you won’t have time to relax and decompress. If you say yes to everything and are constantly on the go, you won’t have time to prioritize your mental health. You need to set boundaries.
3. Avoid Negative Self-Talk – Negative self-talk will increase feelings of anxiety and depression. It can cause an increase in stress levels and lower self-esteem.
4. Create Support System - Keeping your mental health struggles from loved ones doesn’t help anything. The sooner you open up about these struggles, the sooner you can receive treatment.
5. Become Aware of your own feelings – Many people will ignore and avoid their feelings and go about their day like nothing is wrong. If you don’t address your feelings, it will build up until you reach a breaking point.
6. Eat nutritious meals – A healthy, well-balanced diet can help us think clearly and feel more alert. It can also improve concentration and attention span. A poor diet can lead to fatigue, impaired decision-making and attention span. It can lead to an increase in stress and depression.
7. Reach out to a professional – Therapy is a great way to help identify your stressors, learn about your emotions, and receive a plan to address those issues.

Getting stressed out at work if perfectly normal, but when stress and anxiety is persistent and overwhelming, it needs to be managed properly. It is important to seek help when these feelings are taking over your daily life.