Corporate Fitness and Active Aging

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 Melissa Sherman. Meet our blogging fitness specialists at the NIFS website.

As the first wave of baby boomers are turning 65 this year, there is a rush to the finish line in the technology field to see who can come up with the best ideas to keep elders healthy, happy, and in their own homes.

With the array of senior-living care available between group housing, nursing homes, and assisted-living establishments, you may be wondering what the importance of keeping seniors in their homes might be, but experts now believe that quality of life for seniors is significantly better when they are able to stay in their own homes. This is not to mention much cheaper for society keeping them at home is than these senior-living homes or institutions.

Studies are being conducted by the Oregon Center for Aging and Technology at Oregon Health and Science University in order to come up with new ideas and technology to keep elders in their homes without jeopardizing their safety and health. The research lab in Oregon includes a model home with all the latest gadgets, such as motion sensors along hallways and ceilings to record gait and walking speed, a back door monitor to observe when one leaves the house, a refrigerator monitor to keep tabs on how one is eating, and even a bed that assesses breathing patterns, heart rate, and general sleep quality. Some other gadgets include a pill box with electronic switches that records when medication is taken. In the works are several other items such as software to help dementia patients find their way home if they get lost, devices that interpret facial expressions, and robotic "pets" that have lifelike interactions with seniors.

There is still much to be done, though, and many hills to climb before you will see this technology on the shelves. Families would have to spend several hundred dollars or more to get these sensors, and monthly monitoring fees can top $100, with little to no help from insurance or Medicaid. However, if these new devices can help keep seniors happier and healthier, as well as help to save society money in the long run, why shouldn’t we all have the opportunity to spend our golden years right where we have always belonged: “home sweet home”?

This blog was written by Samantha Whiteside. Meet our blogging fitness specialists at the NIFS website.

With the elderly population only increasing, many senior living fitness centers are looking outside the box for ways to keep their residents moving and their spirits high. Tai chi could be part of the answer.

Tai chi is an ancient Chinese martial art that is practiced for health benefits. It has long been known to reduce stress, but researchers at UCLA recently found that the ancient martial art, in conjunction with a prescribed medication, can decrease depression in seniors.

Over a four-week period, 112 seniors aged 60 or older with major depression were given Lexapro. From those studied, 73 who showed only partial gains in their battle with depression were additionally prescribed 10 weeks of tai chi classes or health education classes for two hours per week.

Although both groups showed a decrease in depression, the group participating in tai chi displayed the greatest reduction. An additional 14 percent, compared to those not partaking in tai chi, were actually placed into a “remission” category. Thus, UCLA’s study shows that mind-body exercise can fight depression in older adults.

What ailments can exercise help your senior wellness program clients overcome?

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 Lisa Larkin. Meet our blogging fitness specialists at the NIFS website.

Do you consider fruit when you’re hungry for a snack? Instead of grabbing those chips, grab some berries! Most berries taste like a treat, anyway, with their natural sugars, and the health benefits are amazing. (Okay, some might not agree that berries are a treat, but they are very good for your body!)

Why Berries Are So Healthy for You

Most berries are packed with vitamin C, fiber, and potassium. They also contain organic chemicals that help to lower blood pressure and increase HDL (good cholesterol) levels. There are several possibilities, so don’t be afraid to branch out on your berry intake. Strawberries, blueberries, raspberries, and blackberries are good tasting and fun to add to other things.

Ways to Use Berries in Healthy Meals

The ways to incorporate berries in your diet are endless. You can

• Add them to a salad for lunch
• Make a homemade low-fat smoothie
• Add them to a relish on top of your favorite barbecued meat
• Put them in pancakes
• Add them to yogurt

When adding them to recipes, it’s best to use frozen berries. But do not add any additional sugar.

Go ahead; pick up some berries at the store tonight for a healthier you!

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?