Corporate Fitness and Active Aging

This blog was written by Jenna Pearson. Meet our blogging fitness specialists at the NIFS website.

Most people would agree that regular exercise is part of a healthy lifestyle, but how much of an impact does physical activity really have on one’s health and well-being?

The American College of Sports Medicine (ACSM) has been advocating exercise as medicine since 2008, and when you look at the statistics, the reasoning behind their now-famous Exercise is Medicine^TM initiative becomes clear. Studies have shown that regular exercise does the following:

• Lowers the risk of stroke by 27 percent.
• Reduces the risk of developing type-2 diabetes by 58 percent.
• Reduces the incidence of high blood pressure by approximately 50 percent.
• Can reduce mortality and the risk of recurrent breast cancer by approximately 50 percent.
• Can lower the risk of colon cancer by over 60 percent.
• Can reduce the risk of developing Alzheimer’s disease by approximately 40 percent.
• Can decrease symptoms of depression as effectively as Prozac or behavioral therapy.

Newer research also suggests that certain exercise provides cognitive benefits. Specifically, exer-gaming may delay—or even prevent—dementia, and has been shown to improve cognitive function in normal aging. Such exer-games include CyberCycle by Expresso and Shadowboxer ACTIVE.

Exer-games are also beneficial to physical aspects of health, as they shift one’s attention from the sometimes monotonous mindset of exercise to the task at hand, allowing them to put forth greater effort. Exer-games may also be more enticing for those who are easily bored by traditional exercise, thus helping them to more easily commit to a regular exercise routine.

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

Swimming has long been a heralded exercise due to the fact that it provides a solid cardiovascular workout while remaining gentle on the joints. The water can provide a stable environment, free from harsh elements, that keeps swimmers from overheating during a workout. These features make swimming attractive to older adults, and new research that shows it can lower blood pressure boosts its stock even more.

The small study, conducted at the University of Texas, found a decrease of almost 10 mm Hg in the systolic blood pressure (the number “on top”) of seniors who had borderline high blood pressure but were not receiving any type of treatment for their condition. As a bonus, researchers also found improved elasticity in the arteries of the participants, which is beneficial for preventing stroke and heart disease. These positive results were exhibited after three to four days per week of various swimming exercises for a total of twelve weeks.

If you’re an older adult seeking a lifestyle change that can help decrease blood pressure or someone simply wanting more variety, consider trying swimming. Or, perhaps you’re looking to get a parent, grandparent, or other loved one involved in an exercise program. Due to swimming's popularity, use of a swimming pool and aquatic programs is offered at many fitness centers associated with senior living communities. Other local fitness centers and community pools may also provide an opportunity to reap the benefits of swimming.

Balance: simple right? I regularly work with a senior population that tells me, “My balance is lost” or “I don’t have balance.” They are under the impression that you either have balance or you don’t.

But your body’s ability to maintain your balance is much more complicated than having it or not. Your body, or your brain, processes multiple sensory and motor inputs to help you stay upright.

The Sensory Systems Involved in Balance

Your brain relies on sensory information from three systems in your body:

• Vestibular (inner ear): This is a system of channels in your inner ear that allows your brain to know your body’s position, relative to gravity, while your head is moving.
• Vision: This system works with your vestibular system to keep objects in focus by relaying to the brain the location of external objects in relation to the body.
• Somatosensory (nerves): This system is used by the brain to know the position of your center of gravity in relation to your base of support.

Your brain uses the information from your sensory systems with your motor system, which works to control the actions of your muscles to detect changes in your body position with respect to your base.

Balance Diminishes with Age

Your balance naturally diminishes as you age because your brain’s ability to receive and integrate sensory information is reduced. This is why it is important to start training your balance before you begin to notice any problems.

If the function of one or more of your sensory systems declines (say you lose your vision or develop a neurological condition that would affect your somatosensory system), your brain will have to rely more heavily on the other properly functioning systems for information.

What Can I Do to Work on My Balance?

Regular exercise (cardiovascular, strength, and flexibility training) is great for areas of your balance. But if you're looking to focus more specifically on balance, the easiest way is by adding or making simple changes to your current exercise program. You can do this by changing your base of support to make it smaller. The smaller or narrower your base is, the more difficult it is to maintain your balance.

Try adding in exercise stances such as these:

• A narrow stance: Stand with your feet together, side by side.
• Semi-tandem stance: Stand with your feet together and then take a big step forward with one foot. Your feet should be hip width apart with a step length between them.
• Tandem stance: Stand with your feet together and then place one foot in front of the other so you are standing heel to toe.

Other ways to manipulate your base of support include using a BOSU stability trainer, standing on a foam pad or wobble board, or using an exercise ball. These will provide an unstable surface for your base of support, making it even harder. You can also add exercises to the balance stances listed above to challenge your sensory inputs by turning your head side to side or looking up and down, closing your eyes, or reaching with one or both arms.

Balance isn’t just one thing; your brain is constantly working to process all kinds of information to keep you on your feet. But just like any other type of exercise, with some practice you can certainly do a lot to improve your balance.

This blog was written by Penny Pohlmann, MS. Meet our blogging fitness specialists at the NIFS website.

Pain, swelling, and stiffness associated with arthritis do not make physical activity fun or easy. Research has shown, however, that exercise is a vital tool for managing discomfort associated with arthritis.

In fact, avoiding exercise can increase joint pain and stiffness as the supporting muscles get weaker. By moving and using the muscles, bones, and other tissues that surround joints, people who suffer from arthritis can expect to protect themselves from further damage and pain.

Activity such as weight training promotes joint strength and stability, while aerobic exercise can help keep body weight down, which also relieves pressure on joints. Stretching exercises are useful for maintaining joint range of motion.

Arthritis is a leading cause of physical disability in the U.S., and people who are obese and physically inactive are at higher risk for developing this chronic condition. As our aging population grows, the need for senior fitness programming and management for this group does, too. Qualified health and fitness professionals can guide senior members or residents through a safe and effective exercise program designed to improve strength, reduce pain, and maintain the function of joints among arthritis sufferers.

This blog was written by Anna Hiple. Meet our blogging fitness specialists at the NIFS website.

Walking has long been touted as one of the most effective forms of aerobic exercise an individual can perform. The convenience of walking and the relative ease of it (compared to some other forms of high-impact exercise) make it a beneficial part of any exercise program for individuals of all ages.

The Impact of Walking on Senior Health

Regular walking is especially important for seniors, as it helps them maintain balance, muscle mass, and cardiovascular function that can otherwise deteriorate with age. It assists with the prevention of chronic disease and may help ease the symptoms of some medical conditions.

In addition, what’s good for the body has also been proven to be good for the mind; walking combats age-related cognitive decline, which helps seniors maintain their memory and prevent dementia. Specifically, walking increases the size of the hippocampus, which is a section of the brain related to memory.

Studies Prove the Memory Benefits of Walking for Senior Wellness

While many forms of activity can be good for the brain, a year-long study at a handful of universities specifically highlights the benefits of walking as compared to other forms of activity. Data was taken from two groups of seniors: one group with a walking program and another performing yoga and resistance-band training. The size of the hippocampus increased in the walking group but decreased in the other group. Therefore, especially if you are a senior, it’s important to lace up those athletic shoes and hit the pavement!  

Walking Tips for Seniors

Check out the following walking tips for seniors:

• If you’re just beginning, start slow. You may want to consult with your doctor about a program.
• Walk as briskly as possible, which will help you reap the most benefits.
• Invest in a pair of comfortable walking/running shoes with plenty of support and cushioning.
• If you have joint ailments, try finding softer ground on which to walk, such as a trail or a track.
• Incorporate intervals into your walking program. Mix in speed bursts and incline training.
• Recruit a walking buddy. Exercise can be much more enjoyable with a friend!
• If walking outside, try varying your routes to keep the scenery interesting.

This blog was written by Sean Holbrook. Meet our blogging fitness specialists at the NIFS website.

It’s probably just my desire as a wellness center manager at a Continuing Care Retirement Community for the National Institute for Fitness and Sport to recommend exercise for most questions I get. But when I speak with residents, one of their major concerns as they age is losing their cognitive function, which is most commonly associated with the development of Alzheimer's disease. A growing body of research is emerging to support my answer that exercise is one of the best medicines, especially in regard to exercise's ability to prevent Alzheimer's.

Alzheimer's disease continues to grow in prevalence worldwide, expected to affect 1 out of 85 individuals over 65 by 2050. With the cause of Alzheimer's still unknown, much of the current research is being focused on lifestyle and behavioral habits that decrease the risk of developing it. 

So how much does exercise help in the prevention of Alzheimer's disease? Deborah Barnes, a mental health researcher at the San Francisco VA Medical Center (SFVAMC), analyzed data from studies around the world involving hundreds of thousands of participants about modifiable lifestyle habits that can prevent Alzheimer's disease. Barnes found that the biggest modifiable risk factor in the United States was physical activity. She stated that the most exciting thing about the study was that some very simple lifestyle changes, such as increasing physical activity, could prevent more than half of the Alzheimer's cases.

Other modifiable risk factors that were identified by the study included smoking, hypertension, obesity, and diabetes, most of which can also be modified by increased physical activity.

So what steps can you start to take to increase your physical activity?

This blog was written by Sean Holbrook. Meet our blogging fitness specialists at the NIFS website.

A slow twitch.

An uncontrollably shaky hand.

Both are easily passed off as nothing, but this is just how Parkinson's starts. This degenerative central nervous system disease eventually leads to difficulty walking and talking, and even cognitive function.

Currently there is no known cure for Parkinson's, but there is a recent increase in funding toward research for Parkinson's disease because of President Obama's reversal of restrictions on use of stem cells in research. The increased funding has led to research in additional areas regarding Parkinson's disease, including lifestyle habits.

New Study Offers Parkinson's Prevention Hope

A new study by the Harvard School of Public Health shows that men who ate a diet rich in foods containing flavonoids were 35 percent less likely to develop Parkinson's disease. Researcher Xiang Gao stated that the study suggests that a group of flavonoids known as anthocyanins may have a neuroprotective effect.

The study looked at the responses of 49,281 men and 80,336 women who participated in the Nurses' Health Study. Participants were followed for 20 to 22 years and filled out food questionnaires. The researcher calculated flavonoid intake based on the responses of five flavonoid-rich foods, including tea, berries, apples, red wine, and oranges/orange juice. No real link was identified for women, but both men and women who ate the most foods rich in anthocyanins, berries, and apples had a 22 percent lower risk of Parkinson's disease.

Antioxidants and Balanced Diet Limit Risk for Many Diseases

The benefits from a healthy antioxidant-rich diet full of berries, citrus fruits, teas, and even chocolate are well known because of their ability to prevent cardiovascular disease, several types of cancers, premature aging, and the list goes on and on. This study does not prove that berries or a diet rich in antioxidants will prevent Parkinson's disease. This was an observational study that lends more support to the fact that eating a well-balanced diet and making healthy lifestyle choices can be a limiting risk factor later in life.

This blog was written by Sean Holbrook. Meet our blogging fitness specialists at the NIFS website.

A month ago I wrote "Wii Fit and Wii Sports: Why They're Good for Senior Fitness," which covered the benefits of the Nintendo Wii to increase physical activity among seniors. That blog set off the proverbial light bulb in my head and made me wonder how could I incorporate Nintendo's Wii into senior fitness classes at my Continuing Care Retirement Community.

I had originally planned a four-week balance program with a three-month follow-up using the Fullerton Advanced Balance (FAB) test to be launched the following month. But I came up with a way to incorporate the Wii Fit to use the initial body test on the game as one of the pre- and post-test measurements for the program. Along with using the Wii Fit body test, participants performed a baseline assessment using the FAB test.

Based on their performance in the baseline assessments, participants would be set up with personalized exercises that focused on one to two specific areas pertaining to their balance that needed the most work. The most common areas were lower-body weakness, center-of-gravity control (standing and dynamic), vestibular impairments (inner ear), and poor use of vision.

Along with individualized exercise programs, participants were encouraged to use the Wii Fit and play balance games to become more aware of their center of gravity and work on their center-of-gravity control. The most popular balance games used during the program included ski jump, lotus focus (using it with tandem and semi-tandem balance stances), snowboard slalom, and ski slalom.

It has been about six weeks since the program began and many of the participants have begun their four-week assessments. I'm happy to report positive results. At the four-week assessment, 80 percent of the participants have shown improvements over their FAB baseline tests. The most common areas of improvement have been lower-body strength and center-of-gravity control. The participants are scheduled for a second three-month follow-up, which will give them adequate time to see significant changes in their balance and on their scores in the FAB test.

This blog was written by Sean Holbrook. 

What comes to mind when you think of somebody standing on Nintendo Wii's balance board challenging themselves in an interactive video game? I imagine the first thing you thought of wasn't an individual in their 70s or 80s; but the Wii's popularity continues to grow among the senior community.

Wii Is a Great Solution for Senior Fitness Programs

The Nintendo Wii provides senior wellness programs and retirement fitness centers a low-cost, commercially available interactive gaming system that gives immediate visual feedback in balance training and provides a fun and engaging way to increase physical activity for seniors.

Nintendo Wii's balance board for the Wii Fit game enables a user to test his or her center of balance with a visual display onscreen that shows what percentage of their body weight they carry over each foot. Those with an uneven center of balance will unnaturally compensate for their imbalance, which can cause their posture to become misaligned, increasing the level of stress on their bodies.

The game allows users to learn about their balance and provides them with tips for improving an uneven center of balance with several different training modes, including yoga, strength training, balance games, and aerobics.

Wii's Use Expanding in Senior Community Wellness Programs

Many senior community wellness programs are starting to incorporate the Nintendo Wii as a way to increase physical activity among residents. At the American College of Sports Medicine's 2010 world conference on Exercise is Medicine, Dr. Elizabeth Orsega-Smith discussed her recent study that compared the level of calorie expenditure for various Wii Sports games during 30-minute training sessions for Wii bowling, tennis, and baseball.

Dr. Orsega-Smith's results showed a calorie expenditure of 46 to 102 kcal, depending on the game. This may not be enough activity to combat chronic diseases associated with physical inactivity. But when combined with a regular exercise program, it can improve daily activity levels.

The physical benefits of using Nintendo's Wii have already been noticed by many senior wellness programs. Research from the scientific community continues to support what many seniors have already begun to discover.

How have you used Nintendo Wii to improve your senior fitness program's physical activity?

Check out NIFS 5 tips for how you can evaluate the quality of your resident wellness program, click below to grab our quickread.

The numerous benefits of strength training for the musculoskeletal system are well documented, but could it provide additional benefits? Besides leading to increased strength and muscle endurance, better balance, and improved health of the muscles and connective tissue, what effect could it have on cognitive function, if any? Researchers in Canada recently set out to determine just that.

Strength Training Sharpens the Mind 

While we all could use a little more brain power, it is crucial for older adults to maintain a high level of cognitive functioning to keep their independence. Regular strength training can help them do this from a physical standpoint, but maintaining their cognitive abilities is equally important. Interestingly enough, a loss in cognitive abilities is a risk factor for falls.

Fortunately, though, the “Brain Power Study” found that progressive resistance training improved executive cognitive functioning (which is needed to maintain independent living) in women ages 65 to 75. And even one year later, the benefits were still notable. This makes for just one more reason for grandma and grandpa to hit the weights!

Take Advantage of Senior Wellness Programs

Many retirement communities now have a fitness center available, complete with onsite fitness center management specializing in senior fitness classes, senior wellness programs, and senior fitness management. Balance classes, strength classes, and aqua aerobics classes are just a few of the many ways to get in regular physical activity during the golden years.

It might be a little intimidating at first, but encourage the loved ones in your life who are getting older to begin a regular fitness routine that works for them. It will not only help maintain their physical health, but evidence is emerging that it can do just as much for their cognitive health.

What are some of the other ways you or your loved ones have found to keep moving, even as time goes on?