Corporate Fitness and Active Aging

‘’I am so stiff”. This is a statement heard quite often. More than likely, that stiffness or any type of unknown muscle pain may be result due to the lack of muscular flexibility. Flexibility is crucial in preventing muscle shortening while maintaining muscle length. Some additional benefits of flexibility are improved posture, physical performance, and strength. Stretching does not have to be done before or after an intense work out but should be incorporated within our everyday routine. If our muscles are warm, stretching can be done. I’d suggest immediately after a warm shower. Be sure to be grab a chair also. Yes, you can obtain the same results without being in a standing position.

Here are 6 basic seated stretches that can be done daily to improve flexibility:

1. Sit and Reach: This stretch is designed to target your hamstrings which are on the back of your thigh. Tight hamstrings are one of the most common areas of stiffness seen in seniors due to the shortening of the muscle group. To begin slide to the edge of your seat. Starting with one leg out straight and the other at a 90-degree angle, take your hand on the same side of the leg that is out and reach for your foot. You want to make sure that your leg is completely straightened. Your knee should be locked. You may not be able to touch your foot in the beginning, but with practice and consistency that will eventually be your result.
2. Torso Twist: This stretch targets your mid-section/torso. Sitting with great posture at the edge of your seat, take your left hand and place it on the outside of your right knee. If you have an arm rest place your right hand on the arm rest. If an arm rest is not available, place your right hand behind you. You’ll then want to twist at your torso as if you were looking over your shoulder. Repeat these instructions upon twisting to the left.
3. Seated Cat Cow: Cat Cow is a stretch that targets your midsection and your back. Sitting up nice and tall, place your hands on your knees. You will alternate slowly between rounding your back and arching your back. Repeat at least five times.
4. Upper Back Stretch: This stretch focuses on your upper back and shoulders. Wrap both hands around yourself as if you were giving yourself a big hug. You’ll then want to take your hands a pull your shoulders forward and hold.
5. Triceps Stretch: Our triceps are often neglected when exercising, as well as stretching. Start by placing your hand behind your shoulder. You will then take your other hand and place it on the back of your arm, pushing your arm back as far as that muscle allows.
6. Head Tilts: This stretch will target the sides of your neck. By leaning your head to either the right or left, you will begin to feel a stretch down the side of your neck. Try your best to keep your shoulders relaxed. Lifting your shoulders will defeat the purpose of this stretch.

Now that you have this take-home list of stretches, how will you incorporate stretching into your everyday routine?

Click below to learn more about our senior fitness programs and how we elevate the wellbeing of residents with our engaging approach. 

If music is good for the mind, and exercise is good for the body why not combine the two at the same time?

Since I can remember, music has been a part of exercise, either playing in the background or exercising to the beat of the music. At the school gym there would be rock and roll playing while exercising on the machines. When running or walking outside I would find songs I can use the tempo of to keep a consistent pace. In group exercise class they would play upbeat motivational music to keep us moving and to help not focus on how hard we are breathing. During Yoga class, they play soft, meditation music to help calm our minds and relax into the poses and stretches we are trying to perform.

Many forms of exercise combined with different forms of music can help bring further benefit to the workout. By listening to preferred music, it can leave a positive effect on the brain and help associate what might be seen as a difficult workout more pleasurable. The exercise will be linked to the feeling of listening to a favorite song or favorite genre. With calming music during a cooldown or slower paced class like Yoga, music can bring our mind into a state of peace and relaxation.

Another benefit seen is music can keep the mind occupied while the body is working. When working out alone in a Fitness Center or at home, some people find it boring, especially having to wait during rest times before the next set or exercise. By incorporating music, the rest time becomes less tedious and more fun! Stretching the muscles at the end of a workout also takes time and patience to sit in a pose for 30 seconds up to a minute. With music that can become time to catch up on music you have been wanting to listen to or even podcasts or book audios if music is not an interest.

With today’s technology there are various methods to listen to music. There are many kinds of headphones to wear that can go over the ears or in the ears that are both corded or wireless connecting to a phone. Speakers used at home or TV channels that play almost any genre 24/7. There are even hearing aids that can wirelessly connect to a phone.

If music is not your jam that is okay too. For some, the silence during exercise can feel therapeutic. It might be the only time in the day or week that is a quiet time to reflect or not have to think about anything other than moving the body.

It is important to get exercise into the weekly routine and it can be hard to find ways to make exercise more enjoyable. It can be a mind game to be convinced to go out for a walk during a cold day or go to a fitness class that is early in the morning. There have been many strategies discovered to help beginners into the habit of routine exercise. Music might just be the missing element to a more pleasant and active lifestyle.

Could your exercise clothes be increasing your fall risk?  Wearing appropriate clothing is crucial when you are exercising. Injuries can occur because of improper equipment, which includes clothing and shoes. 

Proper Footwear: Wearing a supportive pair of sneakers is crucial. You’ll want to choose closed-toed shoes that fit comfortably as well as support and protect your feet, preferably with a rubber bottom.   Sandals are a no-no for both exercise classes and the Fitness Center.   In addition to causing a slip or trip, they do not provide the secure foot bracing that is needed in classes like aerobics or balance.   Open-toed shoes are unsafe and also dangerous in the gym, especially for use on treadmills, elliptical machines and bikes as they expose your feet to mechanical gears and moving parts. They also provide no protection if a weight were to fall on your foot. Ouch! For classes like yoga and Pilates where bare feet are the norm, special socks designed for these types of workouts have rubber grips on the bottom to increase your traction and reduce slips.

Comfortable Clothing: Comfort is key when choosing your clothing but wear items that are appropriate for your chosen activity.  Different workouts call for different clothes, so think about the kind of exercises you’ll be doing. If you’re headed to a yoga class, grab some stretchable fabric pants, shorts, or yoga pants. For classes requiring standing or a lot of movement, choose clothing that is loose but slim-fitting to your body.   Moving arms and feet can easily become entangled in baggy or flowing clothing such as draped shirts, wide-legged or palazzo pants.

Consider the Climate: In addition to the activity, also consider the climate. When available, choose lightweight breathable fabrics that wick sweat away from your body as opposed to pure cotton which only absorbs dampness and becomes heavy and bulky as it gets wetter. In addition to helping pull sweat away from your skin, fabrics made for performance wear can help cool your body down and sometimes even provide SPF protection from the sun.

Today, workout attire is relatively easy to find and doesn’t have to be expensive. Nearly every store, from Walmart to Nordstrom, carries their own line of fitness clothing. Previously only available in small, medium and large sizes, yoga pants, leggings, training pants and running shorts now come in all shapes and sizes, and the options are endless.   Athleisure wear is on the rise so chances are you’ll be able to find clothing and shoes that are made for your exercise style and safe for the activities you like to participate in.

In this blog, we covered some of the basics of how exercise is vital to those living with Parkinson’s Disease (PD) in slowing the progression of the disease and managing symptoms. Now let’s chat about creating a Parkinson’s specific group fitness class for your members with PD. For me, group fitness is one of my favorite ways to exercise – something about the fun and engaging group atmosphere, accountability, motivation, and support from peers makes solo-exercise feel especially unappealing some days. Participating in group exercise can have huge benefits for your PD population too, but not just any group class is appropriate. Parkinson’s specific exercise classes can address common symptoms of PD including impaired balance and coordination, stiffness, freezing, poor posture, and limited flexibility/mobility which can in turn help to improve quality of life and help perform ADL’s more easily. Through a carefully developed exercise routine, individuals with PD may be able to slow the progression of the disease and improve their mobility and independence.

First, ensure that you (if you are the instructor), or your fitness staff have had adequate training and educational background on PD and are specialized in the training of individuals with PD to ensure classes are both safe and effective. You’ll want to encourage your members to check with their physician prior to starting a program and we recommend obtaining medical clearance as well.

While considering the unique training needs of members with PD, classes should be adapted to accommodate a variety of ability levels and include a variety of exercises which require both focus and effort. Each member should also be working at a moderate to vigorous intensity for the most effective workout. Utilize the RPE scale to ensure they are feeling somewhere between a 4-6 (moderate) or 7-8 (vigorous) out of 10. The components you want to include are aerobic, strength, balance, multitasking and flexibility for a complete workout. We recommend timing classes to be 50+ minutes in length so you have adequate time to warm up and training time inclusive of all components.

Structuring your classes: Start off with a warmup which includes raising the heart rate, warming up the body, stretching and flexibility exercises and of course some deep breathing. We want our PD members to really focus on deep breaths so they can relax and get a good stretch which in turn will combat muscle rigidity and assist in ADL’s.

Next, shift your focus to include aerobic training and strengthening exercises. Again, for aerobic exercise we want our participants to be working hard! This might be a time to consider adding in some dual tasks for cognition and coordination too! Dual tasks can be combined with any of the other training modalities so make sure to pepper those in often throughout your class. Try things like walking while counting backwards, catching a ball, standing on a foam pad while answering questions, or a variety of compound exercises. For this, just think “multitask” and have participants do two (or more!) things at once. For strengthening exercises, aim to hit the major muscle groups, but at the very least, you want to strongly address the muscles of the core, quads, glutes, back and triceps as they all lose strength and lead to poor postural changes.

Balance training is another essential training component in class as members with PD are two times more likely to fall when compared to those without PD due to slower reaction time, freezing, decline in mobility and balance, and lower body muscle weakness. You’ll definitely want to practice balance exercises and safe movement techniques in every exercise session!

Some other movements to add into your classes include boxing movements, yoga or tai chi practices, big movements, utilizing the voice loudly by counting or singing, and brain teasers or cognitive challenges. As always, end with adequate time to allow the body to cool down, stretch and some more deep breathing.

A few additional considerations as you develop your PD class include choreography and music! Studies have shown dancing and choreographed movements can help with balance, gait, confidence, movement initiation and QOL. Similarly, using music can reduce stress, improve breathing and voice quality, and make it FUN for you participants!

We already know that exercise is a key contributor to a healthy lifestyle overall, but for those with Parkinson’s Disease (PD) this is no exception! In fact, exercise is extremely critical for people with PD, and research shows that participating in an exercise program can not only help to maintain balance and mobility, but can also slow the progression of the disease, and improve many of its symptoms! Establishing an exercise routine early on in diagnosis is key for PD management, but for any fitness level or disease stage, just getting up and moving is helpful.

Common symptoms of PD include tremors, rigidity, slowed movement, and balance and coordination impairment. Those symptoms coupled with the fatigue, muscle weakness and low power that people with PD frequently exhibit have the power to greatly affect day to day life, but they don’t have to.

It is recommended by The American College of Sports Medicine and The Parkinson’s Foundation that individuals with PD participate in 150 minutes of moderate-to-vigorous exercise per week. For the greatest benefit, exercise should be intentional, and you should look to include cardiovascular endurance, strength/resistance, balance, and flexibility exercises into a training program. Together, these modalities create a comprehensive fitness regimen and will help reduce the risk of falling and improve the ability to perform activities of daily life – like getting dressed, reaching for an object, or standing up from a chair.

Where to Start:

• Safety First! Always consult your doctor before starting an exercise program.
• Pick exercises that you will enjoy! It doesn’t matter how “great” your program is if you don’t plan to stick to it. The most important thing is to make sure you exercise regularly, so try to have a little fun while you’re at it!
• Consider joining a group exercise class! Joining in on Parkinson’s specific classes will offer you added motivation, support and socialization with others who also have PD. Additionally, you will receive instruction and any necessary modifications from trained experts.
• Exercise at an intensity that feels like a challenge.

Still unsure of how to start exercising with Parkinson’s Disease? Starting, or restarting, an exercise program alone can be intimidating, and with PD requiring some special considerations it can be even more difficult to truly know where to begin. There are numerous benefits associated with working with a qualified fitness professional – ideally a fitness professional who has an educational background and experience working with PD – that span far beyond added motivation and accountability. Working with an educated and credentialed professional is essential in properly progressing exercises, reducing risk of injury, and maximizing effectiveness for all individuals, but especially those with unique needs. Qualified professionals can not only advise you on where and how to start, but will also be able to progress you accordingly, and adapt your exercise program to meet your individual needs. They will be able check and correct your form, while also educating you on which muscles are being targeted, and why that is important in maintenance and slowing of your PD progression so that you can continue to perform daily tasks and activities.

I recently had a resident from one of our client sites in Illinois contact me wanting to know which senior living communities in greater-Indianapolis NIFS was partnered with as she would soon be relocating to be closer to her daughter. She wanted to refine her search to communities where NIFS was similarly providing a robust health and fitness program to what she had come to experience in her current community. She had done some exploring on her own and quickly recognized that communities simply having an onsite fitness center with some weekly exercise classes did not measure up for her.

Think about that for just a minute, she was making visits to communities and spending time on websites; a fitness center walk-thru during a tour or clicking on some pictures of amenities on a website were not showing her enough. This informed consumer understood the value and distinction of a professionally managed fitness program and she wanted to narrow her focus to where she knows NIFS helps communities deliver on their brand promise of supporting residents in living well. A couple of observations on her part that she loved about her NIFS program:

• Amazing Staff: she commented on how much she enjoys and appreciates the knowledgeable and degreed NIFS staff at her community. She shared how much she valued the relationship with the staff and the creative and engaging ways they keep her motivated.
• Robust Programming: she loves a good challenge and finds that NIFS exercise challenges, incentives and educational programs keep her motivated. She likes the regular schedule of NIFS initiatives and is always asking what’s next!

Community leadership or life enrichment staff in senior living communities might not even see the distinction the way this resident does. After all, fitness is only component of an overall wellness program and/or community to operate. Or perhaps you are thinking other seniors wouldn’t make such an astute observation in a fitness program.

When NIFS first begins staffing services at a community and offering creative programs to engage residents, one of the common pieces of feedback we hear from clients is, “We didn’t even know what we were missing or that you would be able to get as many different residents engaged.” They knew they wanted to do better when bringing us in, but how quickly we’d make an impact regularly takes them by surprise. It’s always one of our favorite moments in a client relationship!

Here are a couple of examples of that program growth at NIFS client locations:

In particular, take a look at the Total Members, Classes Offered/Month and Class Participants/Month. There are not a significant number of new classes added to the calendar at either community but through our ability to recruit and engage more residents in the fitness program, overall class participation increased by 46% across these two communities. If you think your group fitness participation is strong now, how would it look with an increase of almost 50%? What about a 34% increase in the number of one-on-one appointments conducted during the month? What kind of message would that participation convey to current and prospective residents? Is that a distinction your community needs?

This holds true with many residents as well. Once they see and experience the distinction, the fitness program becomes one of their biggest areas of pride in the community and something they vocally champion to visitors, guests and family members. Over a decade ago when I was still managing a NIFS fitness center, it was always interesting to hear the oohs and ahhs of guests of residents who joined them for a class or came into the fitness center to exercise with them. They would often tell me how it compared to the fitness center in the community in which they lived or in comparison to the resources available to them aging in place at home. Again, they had to experience it to see the distinction.

Perhaps it’s time to evaluate the quality of your wellness program to discover opportunities for your community to create distinction in the active lifestyle of your residents. It may also be time to consider your marketing message and how you are positioning your fitness program with prospects.

Evaluate the quality of your wellness program, download our quick read below!

The senior living industry has been fervently moving over the past decade to renovate and build fitness centers for their residents and the momentum is only growing.

As reported in Senior Housing News, funding towards wellness real estate increased
by 6.4% from 2015 to $134 billion in sales in 2017 and is projected to grow to $180 billion by 2022.

Now savvy consumers are further moving the needle inquiring about what programs and services are available to residents in those fitness centers. After all, that $180 billion projection for 2022 incorporates “wellness environments” as two meanings…both the physical spaces as well as the human environment and the individuals who residents will have to interact with and receive the support they need.

Having a personal trainer and fitness classes are a great starting point but it leaves a lot on the table to fully reach your entire resident population and not just the able-bodied residents who would likely find a means of being active regardless. Wherever your community might be in your fitness program development, check out these five advantages on how partnering with fitness management experts like NIFS can help you further serve your residents while giving your marketing and sales team a boost in setting your community apart from your competition.

FIVE ADVANTAGES TO PARTNERING WITH FITNESS MANAGEMENT EXPERTS LIKE NIFS

1. Fall Prevention Programming
   NIFS comprehensive Balance Redefined program provides residents with a variety of balance training and fall prevention services year round. From balance exercise prescriptions to balance classes and educational workshops to closely collaborating with therapy, residents gain confidence and skills to maintain their independence and live well.
   
   
2. Fitness Center Layout And Design
   Having a fitness center is one thing and having a well-designed fitness center with equipment that is functional, safe and laid out in a way that supports the scope of programming available to your residents is another. There are many manufacturers who claim to meet these needs but be cautious in the selection process. Our experience with dozens of equipment vendors, communities, etc., allows us to support clients in making choices on equipment and the layout of their space that best meets the needs of their residents.
   
   
3. Marketing & Sales Partners
   Resident successes and engaging programming happen every day in your fitness center but getting those stories into the hands of your marketing and sales team can be a challenge. We provide clients with monthly resources for social media posting on current programs, health observances, etc., as well as routine reports summarizing program successes and resident accomplishments so they can help prospects not only see your physical spaces but learn about the offerings and resident accomplishments.
   
   
4. AL/SNF Programming
   We all know communities are selling a lifestyle promise to residents wherever they might be in their aging journey and as healthcare needs change, so do fitness program needs and available resources. Our staff are readily teaching classes, providing one-on-one services and bringing programming resources to activities staff in licensed-areas on the campuses we serve. When we build a relationship with a resident in IL, we want to continue that relationship as the resident moves through the continuums.
   
   
5. Robust Programming
   Even in communities where they have hired an FTE in-house to manage their program, we have learned that the limited resources available to that individual limits the potential for programming and services. We are regularly bringing residents fresh new offerings every single month to keep them inspired and asking us what’s next. With a network of like-minded professionals across the country, a NIFS fitness manager is plugged into new ideas, resources and trends that help bring a variety of wellness and fitness offerings to residents efficiently and with consistency.

Looking for a partner to help you in that exploration process? Contact NIFS for more information on our Fitness Management and Consulting Services.

While some might feel restricted in their fitness options right now, many are becoming enlightened to a whole new means of exercising from the comfort and safety of their home. After all, necessity is the mother of invention and we are all learning to adapt. In addition, many are recognizing what a key role daily physical activity plays in their emotional and physical well-being. As stated here by the World Health Organization (WHO), “Now is a critical time to ensure we are moving more and sitting less to stay healthy.” All the reason why the Center for Disease Control (CDC) has listed exercise here as one of the key steps people can take to manage stress and cope with our current reality.

When you think of aerobic exercise in particular, what exercises come to mind? Walking, running, swimming are great ways for active older adults to increase their heartrate and get all the benefits of cardiovascular activity. But what if you can’t go outdoors, to the gym or access a pool? What can you do in limited space? It’s amazing how resourceful you can become for a highly effective workout when you put your mind to it. We are here to provide you with a 5-move aerobic workout that requires 100 square feet or less! As always, modify as needed for your personal comfort and always consult with your physician before beginning any exercise program.

Click image below for 5 heart pumping moves for your small space!

Staying home is something we are all doing more of lately due to the COVID-19 epidemic. Spending more time at home has some benefits like increased family time, less driving, and especially lowering the risk of contracting COVID-19. Unfortunately, there are also hefty drawbacks to being homebound. As we spend more time inside, we are also sitting for longer and longer periods of time. Watching movies, reading books, or napping are all fun and enjoyable seated activities. Unfortunately, doing too much of these things can have disastrous results on our health. Taking breaks from sitting every 30 – 60 minutes will improve your safer-at-home experience by reducing risk of deadly blood clots, maintaining muscle and bone health, and using up energy that would otherwise be stored as fat.

• First, sitting for extended periods of time negatively affects your body’s ability to circulate blood. When you spend too much time sitting, blood pools in the legs which can cause blood clots to form. This is known as a deep vein thrombosis (DVT). Some DVT’s are small enough to not cause any harm, but it is possible for the clot to dislodge and travel to the lungs. This can lead to a deadly pulmonary embolism. Older adults are at a higher risk for blood clots like this, especially in combination with a medical history of cancer, obesity, or recent lower body surgery. To combat the risk of DVT’s and pulmonary embolisms, take frequent breaks from sitting.
• Second, being immobile causes your muscles to shrink. The saying “use it or lose it” is true in this case. When you regularly stay seated for too long, your body adapts. The body’s ability to adapt is a marvelous thing, but it can unfortunately lead to some very negative side effects in this case. Muscles are responsible for movement. If we don’t move or exercise, there is no reason for our bodies to hold on to muscle tissue. All of this applies to bone tissue as well. If your bones do not frequently bear your weight, they will lose density and strength. This can lead to a condition called osteoporosis. Fortunately, there is a simple remedy. Get up, move around, and use your bones and muscles!
• Finally, you should take breaks from sitting because it will help you maintain a healthy weight and body composition. When we are resting in a seated or reclined position, our bodies are not using very much energy. Long periods of inactivity lead to excess storage of energy, which in this case will be body fat. If your body holds on to too much stored fat, this can increase your risk of diseases like hypertension, type II diabetes, and cancer. To properly manage the amount of fat your body stores, it’s incredibly important to use up the energy that you consume (calories). The human body naturally uses energy from food to maintain its complex systems, but physical activity is the best way to burn more calories. To fight off excess body fat and the risk of disease that comes with it, manage your energy intake and output!

Optimal circulation, lean mass maintenance, and a healthy bodyweight are all goals that we should aim for during the COVID-19 epidemic and beyond. As we reduce our risk of contracting the virus, we should also aim to reduce our risk of serious inactivity related diseases. One extremely effective way to do this is taking breaks from sitting. At least once per hour, stand up and walk around for at least 5 minutes. Use your muscles by completing a few basic exercises like marching, wall push-ups, or chair stands. All of this together will help you stay healthy and strong as you stay at home. If you find yourself sitting down for a long period of time, remember to take a break from sitting every 30 – 60 minutes.

Check out our Quick Read for Basics for Fall Prevention Programming for your residents.

Our fitness management staff members have some of the best stories around on the impact their fitness programs are having on resident lives in the senior living communities we serve. They hear comments from residents or their family members, they see new faces in classes, and they track the data in programs and services that demonstrate solid engagement. Our staff takes great pride in these affirmations knowing that the work they are so passionately committed to is truly making a difference not just for residents but also for the culture of a community as a whole.

In 2020, NIFS is embarking on a new platform to more effectively bridge the gap from these stories garnered in community fitness centers directly to the marketing and sales teams. We have always partnered with clients on helping them in their marketing and sales messaging, but we are taking this to a new level in 2020 as more clients want to differentiate their communities during prospect tours and via social media in particular. Community fitness centers are becoming more commonplace in the industry. Communities know they need to have the physical space available. However, a truly comprehensive program can be a distinguishing element to showcase through the right storytelling about your resident successes.

How to Capture and Share Your Stories

Here are a few tips to help your community capture and share some of that marketing gold happening in your fitness center!

1. It starts with the data. Having a strong foundation in your fitness program, where you are tracking total members, visits to the fitness center and classes, engagement in various services each month, etc., can help you identify the wins and program successes you want to spread the word about during prospect tours and social media postings. If you don’t have a solid foundation established to track this data with consistency, it’s difficult to substantiate the impact your program has with any bearing. Click here for more insight on the value of strong data.
2. Capture the feedback. With a qualified fitness professional at the helm of your fitness program, you have someone who has a strong relationship with your residents, who is coaching them and guiding them in the fitness center, and who hears directly from your residents about the strides they are making in their fitness, balance, and overall well-being. Having a system in place to share resident success stories can be marketing gold to help your consumers identify how living in your community might positively impact their quality of life as well.
3. Make it visual. On your website and social media channels, avoid use of stock art where possible. If prospects are following you socially, let them genuinely experience your community by seeing your spaces alive with vibrant activity week after week. They’ve likely seen your fitness center, pool, or aerobic studio during a tour, but you can help them truly feel what your residents experience through your images and videos or let your fitness manager go live for an even more engaging experience. Being able to see their friends and acquaintances thriving in a space they once toured can build a much stronger connection than stock art alone.

Let NIFS Help

The era of social media is changing how consumers shop from afar. Don’t miss out on creative opportunities to help your prospects experience your community week after week as they scroll through their Facebook feeds. If you have questions about how to effectively move forward with some of these components or how to have the right structure in place to do so, contact NIFS for more information on our fitness management or consulting services.