Corporate Fitness and Active Aging

Corporate Fitness: How to Prepare for a 5K Race

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

running, 5K, corporate fitnessIf you’ve always wanted to run in a 5K road race (or any road race, for that matter) but haven’t because you are not a runner, listen up: You do not have to be a “runner” to run. Anyone can run! Get yourself ready for your first 5K by following these guidelines:

Start slow: Doing too much too soon is likely to result in injury. It may sound obvious, but if you are a beginner, opt for a training program that was designed for beginners, such as Couch to 5K. Have realistic expectations. Don’t set yourself up for failure. Don’t compare yourself to other runners—we are all different and will progress according to our own body’s schedule.

Warm up: Warming up prepares your body for aerobic activity. It gradually revs up your cardiovascular system and increases blood flow to your muscles to ensure that they are getting the nutrients and oxygen supplies they need to sustain an activity such as running. Warming up is also crucial for minimizing injuries.

Cool down: Immediately after your workout, take time to cool down. This gradually slows your heart rate back to resting and slowly reduces the temperature of your muscles, which may help reduce muscular injury, stiffness, and soreness.

Stretch: After you cool down, your muscles will be warm and pliable, making it a perfect time to stretch. Regular stretching increases your flexibility, improves circulation, and helps maximize range of motion in your joints. Simply put, stretching makes moving easier. It may also help reduce injuries.

Stay hydrated: If you prefer not to bring a water bottle with you on your run, make sure you are adequately hydrated before you hit the pavement. It is also important to make sure you hydrate after your run to replace the fluids you lost through sweat. If you do not properly hydrate, you could fall victim to muscle cramps, prolonged time to recovery, and other dehydration-related ailments.

Now that you know how to prepare, which race have you been dreaming of running?

Topics: corporate fitness hydration running stretching

Workplace Wellness: Prevent Injuries with Stretching and Ergonomics

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

relaxation, meditating, corporate wellnessCorporate fitness professionals as well as other health and safety organizations in the workplace stress the importance of preventing injuries, not just curing them. The recent strategy discussed among many worksites today is to engage employees in stretching and proper ergonomics training before an injury occurs.

The study referred to in this article found that just stretching alone was not as beneficial as incorporating ergonomic training as well. Teaching employees safe ways to sit, stand, and lift while at work, especially when doing repetitive motions, is the key to keeping proper musculoskeletal alignment and preventing overuse injuries. Stretching, then, plays a role in maintaining flexibility and releasing tension from muscles that have been held in a contracted state for long periods of time.

Most of our corporate wellness programming includes flexibility training, for example in the form of a yoga class or a stretching session at the end of a group fitness class. But, while we can provide programs like these, employees still spend the overwhelming majority of their workdays performing their actual job function, whether sitting at a desk, standing at a manufacturing line, or doing manual labor. So, the stretches and exercises they perform in their short visits to the onsite fitness center may be negated by hours spent in unsafe body postures.

Does your company or corporate wellness programming involve any new-hire training for proper ergonomics?

Topics: worksite wellness injury stretching ergonomics

Employee Health: Stretching and Ergonomics Prevent Injuries

This blog was written by Mechelle Meadows. Meet our blogging fitness specialists at the NIFS website.

workplace yoga, stretching, flexibilityCorporate fitness professionals as well as other health and safety organizations in the workplace stress the importance of preventing injuries, not just curing them. The recent strategy discussed among many worksites today is to engage employees in stretching and proper ergonomics training before an injury occurs.

The study referred to in this article found that stretching alone was not as beneficial as incorporating ergonomic training as well. Teaching employees safe ways to sit, stand, and lift while at work, especially when doing repetitive motions, is the key to keeping proper musculoskeletal alignment and preventing overuse injuries. Stretching, then, plays a role in maintaining flexibility and releasing tension from muscles that have been held in a contracted state for long periods of time.

Most of our corporate wellness programming includes flexibility training, for example, in the form of a yoga class or a stretching session at the end of a group fitness class. But while we can provide programs like these, employees still spend the overwhelming majority of their workdays performing their actual job functions, whether sitting at a desk, standing at a manufacturing line, or performing manual labor. So, the stretches and exercises they perform in their short visit to the fitness center may be negated by hours spent in unsafe body postures.

Does your company or corporate wellness program involve any new-hire training for proper ergonomics?

Topics: injury stretching ergonomics