Corporate Fitness and Active Aging

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.

Imagine a full exercise class, residents upbeat and ready to start, a packed schedule of personal training clients, or hallway conversations about how good the residents feel after exercising. I say imagine because during the cold months, these things aren’t always a reality.

There are many reasons why our group fitness classes have lower participation, why our personal training clients keep pushing off their session until next week, and why we don’t have as many conversations with seniors about feeling well and full of energy. As staff, we need to be prepared for these seasonal shifts and adjust as needed. Seasonal Affective Disorder can play a huge role in the lack of resident participation and engagement in the fitness center. Here are some tips that staff can implement to keep senior residents active.

Tip #1: Change the group fitness schedule.

NIFS staff collect data on class participation, and we use this data to enhance our group fitness calendar seasonally. If you know it’s too cold outside to continue your outdoor walking class, change it to a gym circuit class. You can entice those residents to take the new circuit class by incorporating use of the treadmill or other cardio equipment, along with strength machines and usage of the non-typical group fitness class equipment.

Take note that in the New Year it's great time to trial a new class with the uptick in New Year’s Resolutioners. Use that feedback to adapt and keep the excitement going through the next few months.

Tip #2: Call the residents or send them a personal note.

You know who the regulars are and when they come to the fitness center. Haven’t seen them for a week? Call them or send them a personal note that you miss them and would like to meet for a consultation to see if they need any assistance adjusting their personal fitness routine. This act of kindness goes a long way in keeping seniors engaged and staying active.

Consider creating a few handouts, such as balance and no-equipment total body workout, that can be given to residents who are struggling to come to the fitness center but are open to exercising in the comfort of their own home.

Tip #3: Run a wellness program or presentation and incorporate SAD facts and management techniques.

During the winter months, it can be easy for people to dismiss their feelings. Maybe they think they are tired after being busy decorating and baking and going to all of the social functions. But what about when the holiday rush is over? It is up to community and fitness center to staff to not only engage residents to stay active, but to also consider their overall wellbeing. Following the holiday or winter season may be a great time to focus on wellness and highlight ways to manage Seasonal Affective Disorder or be a helping hand to someone who expresses SAD symptoms.

Consider hosting the presentation or wellness social and offering a giveaway for complementary personal training, to help residents get back into an exercise routine, or a complementary massage, to help residents relax and decompress.

Put these tips into action and see how small changes can make big impacts for the senior residents and fitness center engagement!

These are both great questions and very important to the older adult population. I hear all the time that people don’t like to drink water because they will need to go the restroom more. This can be an inconvenient especially during the night but in the long term we need to make sure we stay hydrated. Proper hydration is essential in keeping multiple systems of the body functioning properly. Most people need to drink at least three liters of water per day. You can get this water from many different sources including vegetables. If you can get one liter from what you eat during the day with a fruit and vegetable rich diet, then you will only need to drink two liters.

You need to make sure that your fluid needs are also based on activity levels. If you are more sedentary you will not need to consume as much water as if you are out doing intense activity or spending time in the heat. Fluid intake also will need to be increased during times of illness and dehydration. Medication can also increase the need for water intake. As always make sure you are having some of these discussions with your physician. The signs of dehydration can be headaches, fatigue, low blood pressure, dizziness, and nausea. Dehydration occurs when you are losing more water than you take in. When you do feel thirsty make sure to drink water as soon as possible. Delaying water intake will result in dehydration faster. Fad diets can also increase the need of water. When you feel thirsty you want to drink water as soon as possible.

It can be very beneficial to start your day with at least one glass of water. You can have this before breakfast or with your breakfast. This will help to get you on the right track for the rest of the day. I try and have another glass around 10am and then one before lunch. If you are trying to lose weight, drinking water will help you to not overeat as you will feel full sooner. In addition if you are exercising or working outdoors, make sure you have water close by and regularly drink to replace the fluids you are losing through activity.

They make all sorts of flavoring for water to help avoid the same bland taste or you can add sliced fruit for added flavor. I also try to drink a glass of water about half an hour before I go to bed, this allows enough time for me to use the restroom before I go to sleep not disturbing me during the night. This will also help to keep you from dehydration during the night and make sure your body is functioning at its highest level. Interested in better tracking your water intake? You can also purchase a water bottle that will have a measurement to show how much you should drink per hour or allow you to track overall ounces through the day as you drink and refill.

As we age, we are constantly looking for ways to continue living our lives to the absolute fullest. One key element to reducing the effects of aging and to warding off possible health threats is to sustain a healthy and active lifestyle!

Living an active and balanced lifestyle that incorporates a mixture of aerobic, muscular strength and endurance, and balance and flexibility exercises will help to ward off a wide range of diseases. For example, regular exercise helps the body control blood pressure, body fat, heart disease, anatomical and structural impairments, cholesterol, and can even help reduce cognitive decline.

More times than not have I heard clients tell me that the aches and pains, or other health issues they have is just part of aging. While this may be true to some extent, you can still improve your over well-being in your older adult years even if you have never exercised in the past. Of course, the earlier you get started with an exercise routine the better but even just by including a moderate amount of exercise has shown substantial health benefits particularly for adults 50 years and older. Now that you recognize that exercise can help turn around your health at any age, the next step is figuring out what types of activities you enjoy and will be able to stick with long term.

Beginning an exercise program later in life will require you to find more meaning behind why you are moving. As previously mentioned, you should choose activities in which you enjoy doing so that sticking to a regular program is easier. To avoid normal biological changes caused by aging, pursue kinder, gentler workouts that consist of slower and longer warm-ups and cool-downs, and exercise routines that focus on lowering the risk of injury while still promoting posture, strength, endurance, flexibility, agility, and balance.

The most effective type of cardio training for an older adult is low impact physical activities. For example, swimming, walking, cycling etc. Many fitness professionals recommend a minimum of 20 minutes of cardiovascular training most days of the week. Personally, I have found it easier to get clients to commit to a cardio training program when they work their way up to 20 minutes. In other words, starting off small with bouts of cardio in 5–10-minute increments every day and then gradually increase the time. Just getting up and taking a walk around your apartment or through the halls can be a good way to burn some calories and get you moving!

Between the ages of 50-70 years old we lose 30% of our muscle strength. Sedentary adults beyond the age of 50 can expect to lose upwards of about 0.4 pounds of muscle per year. To slow this process down it is important to include strength training exercises into your routine at least twice per week. This way you will allow for adequate rest times for all muscle groups. It is important to have a strong upper body as well as a strong lower body. Increased leg strength has been shown to reduce the risk of falls with seniors greatly. Personally, I find it easier for my clients to stay committed to their strength training routine when they focus on the full body rather than splitting up their upper and lower body day.

One fear many older adults have is their increased risk of falling. On average falls are reported by 1/3 of all individuals over the age of 65. You can easily prevent your risk of falling by including regular balance training into your exercise program. Including a regular stretching routine into your overall exercise program can help to prevent injuries and can even help to increase blood flow to tired muscles, aiding in the recovery process.

The truth of the matter is that exercise is and will always be one of the main elements in living well across the lifespan. There are many ways to get started on an exercise routine. Everything from personalized exercise prescriptions, group fitness classes, and even personal training may be an appropriate starting point. There is something for every active ager out there, so get up and get moving!

Taking advantage of the benefits nature has to offer, I step outside and take a deep breath of fresh air to begin my walk. Big inhale… slow exhale, “ahhhhh…so relax…” sudden coughing interrupts… “hmm the air seems a little thick today. Not quite the relaxing deep breath I was hoping for,” I shrug it off and continue on my way. But should I simply just dismiss it? The answer is, I don’t know until I check the condition of the air quality.

Recently, here at the senior living community, we’ve started weekly walks through the beautiful campus while the weather is nice. A recent warning about air quality had me questioning why I wasn’t monitoring this regularly. If I’ve been shrugging this off, how many others are doing the same and endangering their health? So, I decided I wanted to feature the air quality condition for the community walks, but a little digging was required to get caught up to speed on the subject. Here are 4 basics to help us understand air quality.

Where can the current air quality level be found? Most weather apps will provide air quality status, including warnings. Alerts include a brief description of the condition, as well as populations who should be cautious and activities to be reconsidered. More in-depth information can be found on resources such as AirNow.gov and epa.gov. Here you can learn about everything from air quality basics to trends to global readings to activity guides.

What exactly does the Air Quality Index measure? The AQI measures 5 major air pollutants: ground level ozone, particle pollution (including PM₁₀ and PM_2.5), carbon monoxide, sulfur dioxide, and nitrogen dioxide. Healthy levels have been determined by US Environmental Protection Agency.

What is PM? PM stands for particulate matter in both solid and liquid forms. Some PM can be seen with the naked eye, like smoke, dust, and smog, while others require a microscope. Both forms are dangerous when inhaled. PM₁₀ substances are 10 micrometers or smaller in diameter. PM_2.5 are 2.5 micrometers and smaller. EPA puts it into perspective by comparing a human hair at 70 micrometers - that’s 30 times larger! When inhaled, these particles can stick deep into the lungs or even enter the blood stream, causing serious health concerns. PM originates from things like construction sites, fires, fields, power plants, and automobiles.

What AQI level is considered safe for outdoor activity? AQI rates air pollution levels on a scale from 0 – 500, associated with different colors to reflect if the conditions of the air are safe for everyone, some or no one. The basic AQI from Air Now defines the ratings as shown below:

• Green (0-50) means the air quality is good and pollution levels are not threatening.
• Yellow (51-100) means the condition of the air is moderate, but those who are unusually sensitive to air pollution could be at risk.
• Orange (101 – 150) means the air quality is unhealthy for sensitive groups, including those with heart disease and lung conditions. Activity should me limited for sensitive groups.
• Red (151 – 200) means the air quality is unhealthy, causing possible health effects for some of the general public and more serious effects to sensitive groups.
• Purple (201 – 300) means the air quality is very unhealthy and poses a health alert for everyone.
• Maroon (301 – 150) means the air quality is hazardous and initiates a health warning of emergency conditions in which everyone is more likely to be affected.

Next Step: minimizing air pollution! How are you intentional in improving the air quality?

Every Sunday, I make a cup of coffee and head outside. I often just sit and listen to the sounds all around me. I take it all in. Even now I can feel the sun on my face, sense the gentle breeze, the sound and feel of the chair as it gently rocks back and forth. It is so easy for me to close my eyes and bring myself right back to that moment whenever I need to. There is something about being outdoors that feels so important to me. Every experience in my life seems more fulfilling while I am doing it outdoors.

For example, I love running outdoors. If you ask me to run on the treadmill, I have more of an attitude of I will do it because I know it is good for me, and not so much because I love it. The same goes for swimming. Put me in the ocean and I am in my glory but the same does not seem to exist for me when it comes to jumping into an indoor pool.

There have been studies that talk about the health benefits of being outdoors and perhaps these studies can more definitively describe the feelings and benefits most human beings experience when they are outdoors.

Research in a growing scientific field called ecotherapy has shown a strong connection between time spent in nature and reduced stress, anxiety, and depression.

It's not clear exactly why outdoor excursions have such a positive mental effect. Yet, in a 2015 study, researchers compared the brain activity of healthy people after they walked for 90 minutes in either a natural setting or an urban one. They found that those who did a nature walk had lower activity in the prefrontal cortex, a brain region that is active during rumination — defined as repetitive thoughts that focus on negative emotions.

"When people are depressed or under high levels of stress, this part of the brain malfunctions, and people experience a continuous loop of negative thoughts," says Dr. Strauss.

Digging a bit deeper, it appears that interacting with natural spaces offers other therapeutic benefits. For instance, calming nature sounds and even outdoor silence can lower blood pressure and levels of the stress hormone cortisol, which calms the body's fight-or-flight response.

The visual aspects of nature can also have a soothing effect, according to Dr. Strauss. "Having something pleasant to focus on like trees and greenery helps distract your mind from negative thinking, so your thoughts become less filled with worry".

As the weather changes and summer begins to roll back in, find ways to get back outside and enjoy the outdoors. The no cost key to living a happier, healthier life.

How can older adults improve their wellbeing, grow closer to others, and enhance the community in which they live? Practicing vocational wellness is a great way to accomplish these important feats.

Vocational wellness is a part of our lives and wellbeing that makes the most of our individual strengths, talents, skills, and experiences. When we are vocationally well, these unique characteristics are intentionally used in contribution to our community and larger society.

Here’s what the International Council on Active Aging has to say about vocational wellness: “Work that utilizes a person’s skills while providing personal satisfaction is valuable for society as well as the individual. Participating in the paid and unpaid workforce means maintaining or improving skills, and helping others. Older adults contribute to society as experienced professionals, caregiver, mentors, teachers and volunteers. Leisure-time vocations in the arts and through hobbies maintain vocational skills.”

One great joy in life is serving others or meeting needs in a way that only we can. Neighbors, friends, and family benefit from our vocational wellness. In community, this may look like teaching, leading groups, practicing creativity, or taking the time to volunteer. When we share ourselves vocationally, the impact can be surprising.

Here are 3 tips for improving your vocational wellness:

• Learn about vocational wellness and meditate on what it could look like in your life. By reading this blog, you’re on the right track. You may also talk with your friends and neighbors about what they do for vocational wellness.
• Seek out opportunities to participate in activities, clubs, committees, or special events that interest you. If on first look nothing interests you, don’t let that stop you! Get in touch with people who can help you start something new and exciting. Your skills and experiences are valuable!
• Do what you like to do in a way that benefits yourself and others. Beyond being used for your own enjoyment, your vocational talents can be used for the greater good. If you are a creator, create something beautiful for others to see. If you are a leader, lead others to a healthier life. If you are a teacher, teach your friends something new.

These steps should get you well on your way to a higher level of vocational wellness. When vocational wellness is overlooked, everyone is being short changed. Make the most of your unique life qualities by getting started today!

Many already know the wonderful effects of having a pet companion. Owning a pet has significant benefits for an individual’s health.  Animals have a tendency to love unconditionally, and the love and friendship that radiates from bonding with your pet can not only lower stress but will also draw on your nurturing spirit that can give your level of happiness a boost. Whether you realize it or not, having a pet also promotes balance across multiple dimensions of wellness in your lifestyle. The three most common types of pets among older adults are: dogs, cats and fish. 

Dogs  

Dogs need exercise, so playing with them, whether inside or outdoors can increase the flexibility and mobility of the owner.  When taking the dog outdoors, you may have the opportunity to meet other neighbors. This will give you the chance to interact and socialize with others in your community. Even if it’s just for a few minutes a day, the social interaction helps reduce stress levels and prevent isolation.

Dimensions of Wellness Incorporated with Owning a Dog: 

• Physical= walking and playing with the dog provides physical activity
• Occupational/Emotional = being a caregiver for a dog provides a sense of purpose and provides companionship
• Social/Intellectual= starting conversations and meeting new friends when walking the dog creates connection
• Environmental = fresh air and spending time outdoors builds in opportunities to connect with nature

Cats 

Compared to dogs, cats are relatively low maintenance. This is ideal for a senior with limited mobility. Feline friends are more content to stay inside and cuddle. Cuddling, petting, or even listening to a cat’s purr has been shown to help reduce feelings of anxiety.  

Dimensions of Wellness Incorporated with Owning a Cat: 

• Emotional= having a cat can reduces feelings of loneliness, anxiety and depression
• Occupational= owning a cat strikes a healthy balance between caring for your pet and leisurely play

Fish 

Having fish is very low-maintenance and allergen-free. Decorating your fish tank with items and designs of your liking will make the viewing of the fish more enjoyable.  The colors and movement of the animals in the water, combined with the calming environment has been proven to reduce stress, anxiety and blood pressure. This is part of the reason why a lot of doctor’s offices may have an aquarium in the waiting area. 

Dimensions of Wellness Incorporated with Owning an Aquarium: 

• Occupational= decorating the aquarium can contribute to personal satisfaction and enrichment. 
• Emotional/Physical= observing fish reduces blood pressure as well as the stress and anxiety of everyday living. 
• Environmental = listening and watching the water, aquarium plants, and fish is a great opportunity to connect with nature from the safety and comfort of home.

No matter what kind of pet, becoming the owner of one can improve overall quality of life and increase physical and emotional health. You will have responsibilities and a set routine to help fight stress, loneliness and depression. Maybe this all sounds great but you are not ready for the commitment of pet ownership. Consider asking a friend, relative or neighbor who has a pet if you can stop by and share a few minutes with their cozy companion. 

As fall brings us cooler temps and the beautiful change of landscape, it can be a great time to settle into a new wellness routine. After all, keeping your routine fresh can inspire your spirit and challenge your body with new physical and mental endeavors. Here are a few ideas to change up your routine while appreciating all the season has to offer.

•  Outdoor meditation: this time of year can be enriching for the senses with the cooler air, bold colors and earthy smells. Find a peaceful spot to soak it all in and be present in the environment. Practice our mindful meditation session or focus on deep breathing exercises.
• Scenic hikes: head outdoors to walk and enjoy the colors of the season. The cooler temps and lower humidity can make exercise outside more tolerable than in the heat of the summer and the scenery can be a great motivator! Look up the peek color schedule for your region and plan a walk at a local park.
• Go for a swim: while temperatures drop outside, the warm air and climate of indoor pools can help you maintain those summer vibes if desired. Aquatic exercise, whether attending a water aerobics class, water volleyball game, or doing a water walking workout are all fantastic modes of exercise that can get the heart pumping, and the muscles burning, all while being gentle on the joints.
• Recreation programs: while football might not be the most appropriate mode of activity for active older adults, games like corn hole and bocce ball can be a great way to be physically active outside while enjoying those fall vibes (no helmet required). It’s important that you find ways to move your body every day and that doesn’t always have to be structured exercise. Recreation games are a great option to move while having fun!
• Garden prep: picking your last harvest, cleaning out garden beds, and prepping your soil with compost can be a great mode of physical activity and you’ll reap the benefits next spring when you have minimal work to prep for planting season. Many people enjoy the meditative benefits from gardening all summer long so give your garden beds a little TLC as a thank you for another great growing season.
• Harvest meals: veggie and gourd harvests can create some wonderful variety in healthy dining only available at this time of year. Pumpkin bread, grilled squash varieties and hearty soups can be delicious choices and oh so healthy! The colors in the trees and on your plate can be rich and beautiful.

We love partnering with our senior living clients to create new fitness and wellness experiences for residents with the changing seasons and all year round accommodating the requests we hear from residents. The monthly calendar is often full of life enriching experiences that support vibrant living spanning the different dimensions of wellness. Find out what is happening in your community this fall and try something new.

In February, you may have read about NIFS Legacy Program which was run at a number of our senior living client sites across the country. Many fitness centers were considering programs to promote cardiovascular health for Heart Health Month and this initiative had its own way of tugging at the heart strings. As I was reviewing the monthly reports that our staff were submitting highlighting their program offerings and participation in the month of February, I was touched by this quote from our Wellness Director, Candace Montgomery, at The Chesapeake in Newport News, Virginia, a LifeSpire of Virginia community. NIFS has been partnered with LifeSpire since 2016 to manage their Vibrance program across three of their communities. As you read below, you’ll understand how the resident response to this program exemplifies how LifeSpire is committed to creating joy, purpose, growth, and community in daily living for their residents and we are honored to help create these experiences.

“We took part in NIFS Legacy Project which was a huge success for our Independent Living, Assisted Living and Healthcare residents with 74 participants. It was very interesting learning about residents lives and memories that they jotted down during this project. This project was also very touching for many residents who live in Independent Living but have spouses in Healthcare. One resident in particular came to our fitness office in tears of joy about the heartwarming conversations she had with her husband in Healthcare regarding their life and their children and all of the happy memories that occurred. This is truly what the Legacy Project was all about!”  - Candace Montgomery, NIFS Wellness Director

Candace is absolutely right. That IS what it’s all about and I see and feel so much from reading her summary.

• I see a compassionate and creative wellness professional who values the stories that her residents have to share and a team-oriented approach that was needed to make this program a success.
• I see 74 residents across all continuums of care participating in a program that gives them purpose and warms their hearts (all of our hearts frankly).
• I see a couple reminiscing about the beautiful life they continue to share because they are receiving the care and support they need in a nurturing environment.
• And I see family members receiving a keepsake that will be cherished for generations to come.

All four of these bullets shine a spotlight on the impact that quality wellness programs can have on your staff, residents, and their families; all were enriched by this program.

While many know us as a fitness management company, our staff are regularly offering holistic programs of this nature to support the overall well-being of the residents we serve. In addition, we strive to bridge programs and services throughout the continuums of care to benefit all residents. Here are a few tips to help carry programs that are offered to your IL residents over to your licensed areas with a little creative planning and teamwork.

Thank you to Candace and the team at The Chesapeake for enriching lives of the residents in your community and for enriching us from afar with your story.