The prevalence of Parkinson’s Disease is on the rise. Previous numbers indicated that 60,000 Americans are diagnosed each year and new research from the Parkinson’s Foundation indicates a steep 50% increase with 90,000 Americans now diagnosed annually. For senior living providers if you aren’t seeing Parkinson’s amongst your resident population yet, it is on the horizon as diagnosis is directly associated with increased age. This may result in less than a dozen or so residents living with Parkinson’s in your community at a time, but if you consider how Parkinson’s may also be impacting spouses of those diagnosed, the impact is deep. In addition, there is a good chance you have employees and residents with loved ones impacted as Parkinson’s remains the second most common age-related neurological disorder behind Alzheimer’s Disease.

Much like Alzheimer’s, there is no cure, and the treatment path is to control symptoms. One of the best treatments to not only manage symptoms but also delay the onset is through exercise. In NIFS work supporting dozens of senior living communities across the US, I shared previously how we were receiving requests from our clients for quality exercise resources to support residents with Parkinson’s and NIFS development of our signature program Bold Moves.

As April is Parkinson’s Disease Awareness Month, many communities are looking for resources to provide Parkinson’s education to their residents and staff as well as options for quality fitness programs to cater to the unique training needs of residents with Parkinson’s. This is why we are pumped to host Pump it for Parkinson’s!

This event on Tuesday, April 11 will unite the senior living industry for a common cause. The National Institute for Fitness and Sport (NIFS) and our partners at NuStep, ICAA and Wellzesta are inviting communities to join us for this education-based fitness event. Pump it for Parkinson’s is a day-long NuStep-a-thon where we accumulate steps from senior living providers across the US with a goal of achieving 1 million steps to honor the 1 million Americans living with Parkinson’s. NIFS will be providing communities with a packet in the mail of promotional items as well as a digital resource library that can help them customize an event unique to the interests of their residents. With informative resources for your Parkinson’s Education Station, employees, residents and families can learn more about Parkinson’s, grab exercise resources and healthy recipes while also contributing steps on the NuStep!

Registration is free and a great way for a community to introduce wellness resources for Parkinson’s or celebrate the hard work of residents who are already fighting back against the disease! Take advantage of this opportunity to demonstrate your community’s commitment to being an industry leader in helping residents live well!

Every step counts and we would love for your community to join us and contribute to our goal of one million steps. Participating locations will have a chance to win a NuStep T6 Cross Trainer and will also receive a digital toolkit of Parkinson’s fitness resources including exercise videos, handouts and tips from NIFS registered dietitian. 

The NuStep is a great multifunctional piece of equipment. Did you know the NuStep can be used for more than just building endurance? You can build strength, cardio, AND endurance depending how you use it. This is what makes the NuStep such a versatile piece of equipment in a senior living fitness center and why NIFS has partnered with NuStep for Pump it for Parkinson’s on Tuesday, April 11! This one-day event invites senior living communities across the country to come together, learn how Parkinson’s Disease affects our friends and neighbors while raising awareness on the benefits of exercise for those fighting back against the disease! We’ll be utilizing, you guessed it, the NuStep! Participation is free and communities will have a chance to win a NuStep T6 Cross Trainer. We’d love to have your community help us meet our goal of 1 million steps to honor the 1 million people in the US with Parkinson’s Day! Visit our Pump it for Parkinson’s page to complete your community’s registration and receive free tools to help in your planning.

As for taking your residents’ workouts to the next level on the NuStep, check out these great coaching techniques!

Using the NuStep for Endurance: Besides just getting on and going, have a plan when trying to build endurance with the NuStep. To help build endurance, make sure the resistance of the machine is moderately set. About a 4-6 on your 1-10 RPE (rating of perceived exertion) scale. Make sure you are maintaining your steps per minute! To help improve your endurance over time, add one to two minutes to the duration of your exercise session every week. This can help you go for a longer amount of time without taking a break.

Using the NuStep for Strength: To build strength with the NuStep, try this simple workout. After a warmup of about five minutes, turn your resistance up to a challenging level, about a 7-9 on your RPE scale. Using only your arms (feet are resting off the peddles), row at a moderate to quick pace for two minutes. After the two minutes, switch to just using your legs (arms resting on the arm rests), also peddling at the same pace for two more minutes. After the two minutes are up and now using your full body, peddle for five minutes on the same resistance. Repeat the cycle for the duration of your workout. Building strength can help you maintain independence, increase bone health, and increase muscle mass.

Using the NuStep for Cardio: To increase your cardiovascular fitness, you can try interval or high intensity interval training (HIIT). This will help increase the functional ability of your heart and lungs. Make sure you warm up for at least five minutes at a low resistance. After your warm up, increase the resistance to a moderate-vigorous level, about a 7-9 on your RPE scale, and peddle quickly for 60 seconds maintaining your steps per minute. After the 60 seconds is over, lower your resistance to a 4-5 on your RPE scale and decrease your steps per minute for a 60 second recovery. Repeat for the duration of your workout. You can adjust the amount of time as necessary. 30 seconds on, 90 seconds off, and so forth.

Make sure you are finishing your workout with a cooldown and some light stretching. Also make sure you are using the NuStep with good posture and that the machine is adjusted correctly for you. Before starting a workout, consult your physician and exercise professional if certain types of exercise are right for you. The NuStep can be a great alternative to other equipment which may be confusing to use, difficult to get in and out of, or aggravates an ailment. Check out a variety of NuStep workouts by visiting their website!

Join us for our Pump It for Parkinson's Event and receive a free program guide and resources to host this event at your community, April 11! Click below for more information. 

In sharing the many benefits of living in a senior living community with seniors, I often receive the response “I want to live in my home as long as I possibly can”. Making sure you are active and healthy can improve your life to maintain that desire to remain in your home. Below are 4 tips to consider before making that important decision.

1. Decide exactly where you want to live.

The ultimate goal of aging in place is to maintain your independence and avoid moving. But if your current home has too many stairs, you live far from public transit, or you’re located too far from emergency help, consider a senior living community. After all, isolation is a major issue for older adults, and maintaining social connections should be a priority when considering where you will spend your golden years. Weigh your options carefully for considerations like dining venues, activities and outings you enjoy and whether it has fitness amenities and professional staffing to help you remain physically active.

2. Adapt your home.

If you chose to stay at home, you need to make sure it will be suitable for you. A safe environment is critical to healthy aging. Home modifications can easily make a living space more accessible and comfortable. Plan ahead so modifications will already be in place when you need them such as extra handrails, walk in shower access, removing trip hazards, etc. 

3. Explore technology solutions.

Technology can be a key tool to keep you connected with the wider world. And there are many computers, tablets and cell phones suitable for older adults that can be made more senior-friendly with a few adjustments.

Voice-controlled assistive devices like Google Home and Amazon Echo can allow you to set medication reminders or control your home's temperature or lighting with simple verbal commands. Such devices can also place phone calls, read books aloud, or play music. Video doorbells that enable you to see who’s at the door without opening it and sensor systems that can detect falls and alert emergency contacts can be very handy for older adults who live alone.

4. Consider hiring a companion or in-home caregiver.

You may need extra support to remain in your home, such as help with household chores or personal care. Companion care can be a good solution for seniors who need more social interaction or require help with tasks like cooking, cleaning, getting to appointments, or shopping for groceries. And home care services can assist with bathing, dressing, taking medications, and more. Using these types of services can give you the support you need to remain in your home safely.

Aging in place is all about optimizing your environment in a way that lets you live where you want as long as you possibly can. Healthy aging doesn't necessarily mean avoiding physical challenges, but it does mean being prepared to deal with those challenges by making the necessary modifications to your lifestyle or living space. You can help ensure that you are well-positioned to enjoy your golden years in comfort by planning ahead.

All these tips can also be beneficial while living in a Senior living community. They are going to make your daily activities and routines easier, more attainable, and safer.

How will you plan for your future?

Every 4 (or 5) years a special summer event comes around that makes us all want to feel like an athlete. This year, residents in CCRCs from Minnesota to Florida showed that they have what it takes to compete in the NIFS Summer Games. NIFS fitness staff put together 8-10 different events that residents could compete in over the course of the Games. On the surface, this program looked like a way to celebrate the summer, but there was certainly more intention behind the design.

Functional Movements

The most obvious goal of the Summer Games program is movement. Each sport was chosen as a way for residents to motivate themselves to get some physical exercise into the day. But, while they were enjoying themselves, they were also performing functional movements in each activity. Some were obvious. For example, “gymnastics” was actually a series of balance exercises using cones, foam pads, and other tools. Walking and swimming events were also an obvious way to get more people to exercise to earn their medals. But what about sports like basketball, soccer, and table tennis? On the surface, it’s “just” tossing a ball at a hoop or kicking one into a basket, but have each of these incorporates other important skills as well. Think about it: to throw a basketball into a hoop you not only have to practice hand-eye coordination, cognitively calculate depth and force, but most people also perform a mini-squat to lob the ball up toward the hoop. For soccer, many of the same skills apply plus you have to balance on one foot to be able to line up and kick the ball.

Social Wellness

I think we can all recognize that the last 18 months have taken a toll on most people’s social and emotional wellness. One major barrier for some residents to come back to the fitness center and to group fitness classes is that they feel like they’ve lost their fitness. They are worried they won’t be able to keep up and so they are missing out on the physical benefits of regular exercise. One way to combat that feeling is to get people out of their homes and back into the social situations they love. Once they start to remember what they’ve been missing in the fitness center and with their friends and neighbors, it’s more motivating to come back to their regular activities.

And, of course, FUN!

At the end of the day there’s always going to be some element of trying to improve quality of life and infusing some fun into the community. For the NIFS Summer Games, much of the enjoyment for participants came from the competition aspect. Over 400 medals were handed out to participants across the program! Whether they were competing with other residents to see who could earn the most medals or challenging their own past performances, this one definitely brought out the athlete in everyone!

This summer, eight different NIFS fitness managers lead their residents through the Sit-to-Stand Challenge. Residents were asked to set a goal each day and complete a certain number of sit-to-stand exercises. They could group them all together or break them up throughout the day. The program was received with much enthusiasm as residents completed an average of 367 sit-to-stands per person during the month!

So, why build a program based all around one exercise? For one, it gives everyone an attainable goal. Someone might say no to something where they are asked to do 10 exercises at a time even if it’s just three days a week, but everyone has time to just do one exercise per day, right? But why the sit-to-stand? Check out these benefits:

Maintain Independence

The seemingly simple movement of getting up out of a chair is something many of us take for granted. Have you ever counted how many times you stand up throughout the day? My guess is that it’s a lot. Giving older adults the continued confidence that they can get out of a chair with no help is huge for maintaining independence and comfortable living.

Fall Prevention

When older adults are looking to maintain independence, their main concern is often fall prevention. Many times when people thing about fall prevention, they think of balance-specific exercises like a single-leg balance or a tandem walk. What’s sometimes missed is the strength and coordination aspect of balance training. The sit-to-stand is a great lower-body exercise because it incorporates most of the big muscle groups in the legs and hips. Strengthening those muscles helps maintain stability and therefore prevents falls.

“Prehab” and Injury Prevention

Another major benefit of strengthening leg muscles is the support those muscles then give to joints in the hips, knees, and ankles. If someone is thinking about a knee or hip replacement, one of the things that a surgeon might suggest is to do some “prehab” or basically to strengthen the area around the joint before surgery so that recover will be easier and rehab will be more familiar. Think of it as giving yourself a head start on recovery. Who doesn’t want that?

Just about every piece of feedback on the Sit-to-Stand Challenge sent by participants was about how much stronger they feel after just one month and about how they want to continue doing the sit-to-stands in their normal exercise routine.

Check out what our participants are saying about the impact this simple challenge had on their strength and their confidence:

“About one quarter of the way through the challenge, I found it so easy to get up out of a chair. I was amazed at how easy it was getting up. I will be keeping it up from now on, but with 8-10 per day rather than 40 per day. Good program!” –Virsile, Chelsea, MI

“LOVED the sit-to-stand challenge along with all the other motivational activities.” –Jennie, Palm City, FL

“Probably many of us hadn't realized how much more sitting we were doing during COVID quarantine. I can tell I am stronger all over, not just lower body, from the continuous reminders to stay active and fit.” -Nancy, Indianapolis, IN

If you could choose one exercise to focus on perfecting over the course of a month, what would it be?

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!

While practicing social distancing remains a priority for everyone, finding ways to stay physically active should also remain a priority. This is particularly true for older adults who may find themselves feeling increasingly isolated and vulnerable to remain safe. Exercise has long proven to provide numerous health benefits both for your physical well-being as well as your emotional well-being including:

• Improved blood pressure, cholesterol and blood sugar levels
• Improved immune system response
• Improved blood circulation and joint comfort
• Improved mood, sleep, and happiness levels
• Decreased feelings of depression, anxiety and stress

The National Institute on Aging has an even lengthier list of benefits if you need more convincing. Truly there is no magic pill or treatment that can provide the combined physical and emotional benefits as exercise. Yet in these uncertain times, it may feel difficult to come by safe and effective exercise options while access to fitness centers, pools and recreation outlets are restricted. Lucky for all of us, that’s the other great thing about exercise in how adaptable it can be. If you feel like throwing in the towel until you can get back to your favorite class or routine, give this some thought:

• Shorter bouts of activity are just as beneficial! You gain the same health benefits exercising at a moderate intensity for three, 10 minute bouts as you do exercising for 30 minutes straight. If you are stuck at home, consider adding in these shorter bouts of activity throughout the day to decrease boredom and maintain conditioning.
• It doesn’t require expensive equipment to get in a good workout. By adjusting your number of sets and repetitions and performing a variety of body weight movements, you can still challenge your muscles and overall endurance very effectively.
• If you’ve been doing the same routine or class for quite some time changing things up with a new at-home workout might be just the thing your body needs for a new challenge. Over time our bodies adapt to the demands we place on it so if you aren’t trying new exercises, increasing the resistance you are working against, etc., your body isn’t getting the same benefits. Utilize this time to experiment with new exercise options to challenge your body and your mind as you learn a new routine.

Now you might be asking, how do I get started? Where do I find exercise resources? How do I know if I’m doing them safely and effectively?

• Contact your gym or fitness center and see if they have trainers providing virtual fitness coaching. NIFS is proud to continue supporting the residents in the senior living communities we serve with a variety of home-based exercise options to keep our participants moving and your gym might have resources to share as well.
• Get resourceful with items you already have at home to replace the small equipment you use in your normal routine. Canned goods or water bottles can replace hand weights, a bath towel over carpet can replace a floor mat, a chair back can replace a handrail for balance work, etc.
• Explore online resources for “senior fitness” or “senior exercise” on Google, YouTube and Amazon. There may be videos for purchase and free trials you can experiment with in your endeavors at home.

Most importantly, focus on your mindset while you are exercising. Recognize that some movement is better than none each day and always listen to your body. Exercise should never be painful so if you try something new and it doesn’t feel quite right, try something else. Consider this chapter in our lives as an opportunity to try new things, keep your body moving, and play it safe. It isn’t a time to push yourself well beyond your comfort zone and limits. Also consider nourishing your body with proper nutrition. It too has a strong impact on mood, energy, and sleep quality.

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.

An interview with Ida Lee of Wyndemere Senior Living, Wheaton, Illinois.

In June of 2018, residents at Wyndemere Senior Living in Wheaton, Illinois were challenged to participate in a fitness program called, Exercise Across America. For every mile exercised, residents received 100 miles on distance on a map, towards their favorite location. By month’s end, one resident had blown past the others by walking 109 miles (10,900 map-miles towards her Los Angeles, California destination). Ida Lee walked nearly four miles a day to achieve this goal and according to Ida, June was a “bad” month as she had additional commitments that took away from her exercise time. The closest runner-up accumulated 78 miles. 

Ida Lee, age 79, has always preferred walking for exercise. She began walking longer distances in January 2018, after realizing she had extra time in her day. She also discovered that the Health app in her iPhone would track both her steps and walking distance. Recalling an exercise program that her sister did a few years ago, Ida decided in February 2018, to make walking 10,000 steps her daily goal. 

What are the three biggest benefits you’ve seen since you started walking?

Answer:  It gives me a sense of accomplishment. Walking 10,000 steps takes at least one hour and 40 minutes so it keeps me busy. It also helps stabilize my weight because I have a healthy appetite.

Do you have any tricks or secrets that help you get you going on those rough days?

Answer:  If I am really busy I don’t worry if I don’t meet the goal.  On hot days, I walk early in the morning and late in the evening.  Also, keep your phone in your pocket or in a small purse with a shoulder strap.

What do you do in rainy weather or during the winter?

Answer:  In winter, if the sidewalks are too icy, I walk the halls in our large building. Outside, I wear layers of warm clothes in winter and a raincoat on rainy days. I usually have my two Cocker Spaniels as walking companions so an umbrella is too much bother.

What tips can you recommend to others to get the most out of a walking program?

Answer: Don’t try to walk 10,000 steps all at once. Take several short walks of 30 minutes or less.  I average 100 steps per minute.

What are the biggest challenges you have with trying to get a walk in every day?

Answer:  In January 2018, I began to suffer from episodes of vertigo that lasted from 20 minutes to several hours. Most of the time, I have been able to reach my walking goal on these days.  Days when I’ve scheduled too many sit down meetings are a challenge, also.  Weekends without plans often lead to a “couch potato” problem.

What keeps you motivated to keep on going? Why do you continue to do it?

Answer: I feel so good at the end of the day if I’ve reached my goal. When I add up my total miles for a month and I’ve reached or exceeded 100 miles, I really feel I’ve accomplished something.

Ida plans to continue walking 100 miles per month as long as her body allows. “I think my two artificial knees will last a long time, especially if I keep my weight under control” says Ida.  She hopes to walk a 5K in Waukesha, Wisconsin next year.  “The last time I tried it, I injured my hip because I hadn’t trained before the walk.” Even if Ida forgoes the 5K, she will still be keeping busy.  In addition to walking, each week she attends two chair yoga classes, two balance classes, and occasional aquatic exercise classes.  Wyndemere may have to rename that fitness program Exercise Around the World just to keep up with Ida.

Interested in offering wellness for your residents?  Click below to find out about our consulting services.

If you tend to be in a certain age category, you’ve most likely thought about caregiving for a loved one. Whether that be for your parents, siblings, children, other relatives or even friends, it can take on a life of its own. Caregiving is no easy task, so fully thinking through how this may play out in your life is a good idea (even if it is overwhelming). By planning ahead and being realistic about the situations in your life, you stand a better chance of decreasing the upfront stresses when you step into a caregiver role.

Better to have a plan and be prepared for it to go awry! You can expect to endure some stress along this journey, given the list of schedule changes, transportation challenges, medical decisions, housing choices and other decisions you will have to deal with. In the midst of providing care for a loved one, it’s really easy to lose sight of caring for yourself. But it’s another important element to include in your plan; if you don’t consider it, you may be surprised at the toll it can take on your own health.

Below are some ideas that may keep you on a healthy track so you can be your best when serving as a caregiver for the loved ones in your life.

Keep your own life a priority

Many caregivers get so consumed with all they need to do for those that they are supporting that they forget to keep their own life in order. There will be times when you’ll need to drop what you’re doing to be of assistance try not to make that a regular habit. Gauge the situation carefully and if it’s an emergency, the decision is clear. If it’s not, then you need to carefully decide if it needs your immediate attention. Can it wait? Is someone else medically able to offer assistance? Do they need this right NOW? Consider these questions before you put your life on the back burner every time something comes up. Do it in the beginning too so it doesn’t become a habit to take on these situations before taking care of yourself or putting your own life needs by the wayside.

Organize a schedule

If you’ve never been a caregiver, it’s going to take some practice building a sustainable routine. If you have kids, it may be similar to tracking the after school activities, birthday parties, and school events. Build your caregiving schedule into your week so there’s some consistency. This could include grocery store runs, pharmacy stops, meetings with advisors and just spending some quality time with your loved one. By building a consistent schedule, you’ll feel more organized and less likely to have this new set of responsibilities throw you off track.

Build boundaries

Boundaries will be important as well, not only with your loved ones but with yourself. Remember that you’ll need to continue doing the things that you love and enjoy; you are the only one who can take care of you. So, if you start to feel that caregiving is encroaching on your everyday enjoyment due to the demands, it may be time to create some boundaries. This may include limiting phone calls at certain times of the day, answering emails or texts when time allows, and not allowing disruptions to your everyday life when possible. Of course there will always be emergencies but don’t let every form of communication become one of them.

Incorporate lives

As a caregiving you’ll find that you may feel guilty due to the lack of time you can spend with your loved one as you try to juggle life. To prevent this, see if you can incorporate some activities with them and your normal schedule. This might include a walk with your loved one at the park on Sunday with the entire family. Pack a picnic and you have the opportunity to get some exercise for yourself, and to spend time with them and your own family. Seek outings that offer everyone some enjoyment.

Being a caregiver won’t be easy but you can build a routine that works for you and them with some careful thought. Start out on the right foot so you don’t build something that may fall apart or leave you feeling out of your element and exhausted. The goal is a win/win situation where everyone feels cared for, loved and fulfilled.