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Aging: What’s Positivity Got To Do With It?

/14 November 2017/ All MFN blog/

When I hear people say, “Ya, positive aging is so important.”  I wonder, what exactly does positivity have to do with aging? Does having positive thoughts truly have an impact on the aging process?

A 76-year-old triathlete in Tempe, Arizona questioned aloud, while reading my business slogan, which is printed on the back of my jersey, as I ran past him, “Aging actively and thinking positively? Well, I am positively aging. Does that count for something?”

Then there’s the program for positive aging aimed at “improving later life mental-health and dementia care.”[1] So not only is it a mindset, we then also have instituationalized thought by offering programs that potentially train us to think a particular way about working with people affected by abnormal aging – from the DICE approach to the CARES approach.

In the 90s Martin Seligman, father of the “positive psychology” movement led the way for gerontology to create what Robert Hill and others call positive aging. Hill purports that “happiness does not just happen” rather our intentional behaviors and thoughts deeply impact the quality of our life.[2]

Perhaps as our lifespans have drastically increased over a relatively short period of time, the fervor with which we approach longevity is focused now more on quality rather than quantity.

According to U.S. Census Bureau, “in 2050, the population aged 65 and [greater] is projected to be 83.7 million.” Population growth at this rate is twice the speed of growth nearly 40 years ago.

Further, the average life expectancy for a female in the US is 78.8 years (slightly less for men and no current data on people who are transgender). One study suggests those with positive perceptions of their own aging lived an average of 7.5 years longer.

While having tea with a friend the other day, she shares a conversation at a recent doctor visit, where the doctor said, “How about you focus on your diet and we’ll follow up in 2 years.” My friend chuckled, and said, “Doctor, have you looked at my file?” He said, “Yes, I see your cholesterol and glyceride numbers.” My friend says, “OK. Did you see the numbers in my birthday space?” He responds, “Yes, you were born in 1917.”

My friend’s conclusion is: “I think I have the quantity part of life figured out. I’m going to focus now on the quality. And as that relates to food, if it tastes good, I’m going to eat it…this baklava from the Greek Festival sure is delicious. MMmmmmmm.”

Our thoughts are not separate from our body. There is mounting evidence for physical impacts of positive thought processes: strong cardiac health, decreased blood pressure and cholesterol readings.

Regardless of your current age, your thoughts can have a positive impact on your aging process. Research suggests if you look forward to aging, then you’ll enjoy the process more fully and joyfully as opposed to your dreading (or dreadful) aging counterparts.

Adrienne Ione is a cognitive behavioral therapist and personal trainer who integrates these fields in support of people thriving across the lifespan. As a pro-aging advocate, she specializes in the self-compassion of dementia.

Website: yes2aging.com
Guided Meditations: insighttimer.com/adrienneIone
Facebook: silverliningsintegrativehealth

References

[1] http://www.programforpositiveaging.org/

[2] Robert Hill Positive Aging

Pool-Ladder

Recover from Injuries Using Active Rest in the Pool

/9 November 2017/ All MFN blog/

Have you ever felt like Tom? You try and try but seem to end up adrift? Your intelligent, well read a motivated, hard working athlete, you know a lot of things, you certainly know how to exercise and you do it well.  You have probably asked for some advice over the years on how to train. Especially since that nagging injury occurred.

Maybe it’s shin splints that developed from training for a ½ marathon, maybe it’s the knee injury from playing basketball, tennis, pickleball or sliding into 3rd base. Maybe you rolled an ankle because you missed that bottom step while walking out the door and that ankle hasn’t been right since.

So what do we do? We medicate it, rest it, tape it and brace it. While we are resting we look at the latest exercise programs and plot our course to get back on track once we feel it’s better we hit the gym – wrap that injury and go…. HIIT training, Cross Fit, Boot Camp, running we are on a roll. After just a couple weeks that injury is back. Now we are back on the couch with our favorite bottle of motrin again, now your despondent. That nagging thought creeps into your head, I’m too old, gotta give up the game.

Not so fast my friend! We can do things a different way! The problem here is we took a few weeks or months off!

How about trying ACTIVE Rest?!

Active rest defined: “Involves performing light exercises that stimulate the recovery process without imposing undue stress on the injured body part.”

Taking an active rest day will hasten your recovery, making you feel stronger and faster when you’re back in workout-mode.

What are the benefits of active rest in a pool?

Biggest benefit – Reduce swelling. When you reduce swelling you reduce pain. A two-fer bonus! Also unload the joint – due to the gravity free environment, again – takes the pain away. With the reduction in swelling and pain we can keep the joint moving, stabilize and strengthen it, working up to full body workouts to spin you back out into your sport.

The pool is what I call a pass through. It’s not a destination for most of us. We use it for it’s amazing properties so we can continue our favorite activities and sports. Active rest in a pool will not only rehabilitate your injury getting you back to your sport and activities faster it will help you mentally and emotionally, because you can DO something! It keeps CAN’T out of our vocabulary! High Schools, Colleges, Professional Teams and even our Military are using pools for training. Athlete or not, we hate being sidelined. We do much better when we are active. So next time you are adrift…try something different.

Debbie Booth is an aquatic fitness educator and trainer; she grew up in MI, (a Lake Girl for life) where her love of water began. She teaches medically based aquatics and has yet to grow gills. If lost she will usually turn up at the end of a dock with her feet in the water.  You can visit her website at wateristhenewgym.com

spinning-HIIT

HIIT Diabetes Before Diabetes Hits You

/8 November 2017/ All MFN blog/

What is HIIT and Its Benefits for Those with Type 2 Diabetes?

So, you’ve heard the buzz in the media about HIIT, its impact on weight loss and cardiovascular benefits and are wondering, could HIIT be for me?  As a diabetic, someone with insulin resistance or one at high risk for either, you have likely heard the benefits of exercise, its impact on your blood sugar, and how your weight plays a role in all of it. However, you may be wondering is this safe? What should I do? How do I get started? What should I know?

There are four huge reasons to incorporate HIIT into your regimen (assuming you’re cleared by your physician).

  • It can improve insulin sensitivity (resistance)1
  • Improves cardiovascular health and reduces risk of cardiovascular disease (CVD)5
  • HIIT burns more calories per minute compared to Moderate Intensity Continuous Training (MICT) 6
  • Requires less time per session to receive the same or increased health benefits

What Exactly is HIIT?

HIIT stands for high intensity interval training. There are many HIIT program variations but what makes a program HIIT is that it has an element of high intensity exercise, and an element of low to moderate intensity exercise executed in revolving intervals.  An example is if someone used an exercise bike they might bike as fast as they can for 20-30 seconds, and immediately afterward slow down to a slow to moderate pace for 1-2 minutes. They might repeat these timed intervals for a period of 10-30 minutes. HIIT can take many different forms and incorporate various high intensity intervals, as well as various different types of exercises. Therefore, there may be some HIIT programs that are appropriately challenging and yielding a multitude of benefits and others that may be excessively intense or place too much stress on the joints. Here’s what you need to know: how to gauge your levels of intensity, HIIT program options, and what programs may be appropriate for you (with clearance from your physician), and things to be aware of.

Let’s Talk About Intensity

Intensity refers to the level of exertion of the heart. Vigorous/High intensity can be defined as activity that is at 6 or more METs (metabolic equivalents).8 However, this definition is not practical for the everyday participant. A more practical way of identifying the level of intensity that you’re working at is illustrated below:

  1. Light – This exercise creates a barely noticeable change in breathing, involving the beginning of an increased depth of each breath.
  2. Moderate – Activity that requires increased breathing but you can still carry on a conversation.
  3. Vigorous – Activity that is demanding to the point that talking cannot be maintained during activity.
  4. High – This is near maximal effort, and can only be sustained briefly.8

HIIT Program

As mentioned HIIT programs come in many different layouts, shapes and sizes. In most studies they use walking or biking as the exercise and use various rest, or active recovery intervals (very/light intensity recovery exercise). For example, in one study they had one group of participants perform one min high intensity biking followed by one minute of rest, which repeated ten times. They had a second group that performed two minutes of high intensity biking followed by one minute of rest, which repeated five times.3 In another study they took a group and used a range of 15-60 seconds of high intensity exercise followed by one minute of active recovery.6 The training sessions conducted in these studies typically lasted approximately 20-30 minutes and yielded better results than the moderate intensity continuous training (MICT) protocols they were compared to.6 The MICT done in the study was biking at a steady pace at a moderate level of intensity for up to 45 minutes. This illustrates just how much more effective HIIT can be than traditional cardio.

However, to be clear HIIT training is not appropriate for everyone, and if any doubts remain be sure to contact your physician. The American Diabetes Association recommends a 12-point electrocardiogram be performed on those with type II diabetes prior to beginning a vigorous training program, and while HIIT is not a prolonged vigorous training regimen, you should consult with your physician as a precaution.7

What Programs are Appropriate for You?

While some critics of HIIT argue that the high intensity increases participant dropout rates, the truth is you won’t know if it’s enjoyable or even tolerable unless you give it a try. Additionally, you may not like one HIIT program, but may find you like another. In all cases, it is recommended that you start at either a moderate or light intensity gradually increasing to higher intensities over time.8

What should I be aware of when undergoing a HIIT program

Specific to type II diabetes, you should be aware of:

  • Any medical restrictions that apply to you, especially if you have additional chronic conditions in addition to diabetes
  • How your blood sugar is affected and how to apply this to proper medication dosages
  • Qualifications of the instructor carrying out the program
  • Allowing your instructor to be aware of your health status or condition(s)
  • Find out if there are any high orthopedic stress or ballistic movements, in the program you’re considering. If you’re just starting (i.e. you have not been conditioning for a minimum of month), movements you may want to avoid in the beginning are:
    • High knees, jumping lunges, jumping squats, running/sprinting, and any movement that pounds on your joints

Consideration Regardless of Exercise Type

There are times when you should not exercise on a given day such as:

  • If you have a fever (over 101F)
  • If you have a new illness that has not been treated
  • If ambient temperature and humidity are excessive
  • If exercise causes pain8
  • If you have infection/mucus in the lungs

There may also be times when you should stop exercising and/or ask for guidance such as:

  • If you feel chest discomfort
  • If you unexpectedly have an irregular heart rhythm
  • If you feel dizziness or lightheadedness during exercise, or you have dizziness or lightheadedness that does not resolve after you stop exercising
  • If you experience leg cramps that persist after stopping exercise
  • If your vision is blurry8

In Closing

HIIT has proven to be an effective training protocol that can yield heightened health benefits in less time than traditional moderate intensity continuous training (MICT). For those with type II diabetes, insulin resistance, or are at increased risk of either, HIIT can help you increase insulin sensitivity, reduce cardiovascular risk, and be an effective part of a weight loss program. Like any exercise program it comes with a measure of risk and is not suitable for everyone. Participate within the parameters set by your physician, and be sure to listen to your body.

Jeremy Kring holds a Master’s degree in Exercise Science from the California University of Pennsylvania, and a Bachelor’s degree from Duquesne University. He is a college instructor where he teaches the science of exercise and personal training. He is a certified and practicing personal/fitness trainer, and got his start in the field of fitness training in the United States Marine Corps in 1998. You can visit his website at jumping-jacs.com

References

  1. Madsen, S. M., Thorup, A. C., Overgaard, K., & Jeppesen, P. B. (2015). High Intensity Interval Training Improves Glycaemic Control and Pancreatic β Cell Function of Type 2 Diabetes Patients. PLoS ONE, 10(8), e0133286. http://doi.org/10.1371/journal.pone.0133286
  2. Marcinko, K., Sikkema, S. R., Samaan, M. C., Kemp, B. E., Fullerton, M. D., & Steinberg, G. R. (2015). High intensity interval training improves liver and adipose tissue insulin sensitivity. Molecular Metabolism, 4(12), 903–915. http://doi.org/10.1016/j.molmet.2015.09.006
  3. Smith-Ryan, A. E., Trexler, E. T., Wingfield, H., & Blue, M. N. M. (2016). Effects of high-intensity interval training on cardiometabolic risk factors in overweight/obese women. Journal of Sports Sciences, 34(21), 2038–2046. http://doi.org/10.1080/02640414.2016.1149609
  4. Shepherd, S. O., Wilson, O. J., Taylor, A. S., Thøgersen-Ntoumani, C., Adlan, A. M., Wagenmakers, A. J. M., & Shaw, C. S. (2015). Low-Volume High-Intensity Interval Training in a Gym Setting Improves Cardio-Metabolic and Psychological Health. PLoS ONE, 10(9), e0139056. http://doi.org/10.1371/journal.pone.0139056
  5. Phillips, B. E., Kelly, B. M., Lilja, M., Ponce-González, J. G., Brogan, R. J., Morris, D. L., … Timmons, J. A. (2017). A Practical and Time-Efficient High-Intensity Interval Training Program Modifies Cardio-Metabolic Risk Factors in Adults with Risk Factors for Type II Diabetes. Frontiers in Endocrinology, 8, 229. http://doi.org/10.3389/fendo.2017.00229
  6. Jung, M. E., Bourne, J. E., Beauchamp, M. R., Robinson, E., & Little, J. P. (2015). High-Intensity Interval Training as an Efficacious Alternative to Moderate-Intensity Continuous Training for Adults with Prediabetes. Journal of Diabetes Research, 2015, 191595. http://doi.org/10.1155/2015/191595
  7. Francois, M. E., & Little, J. P. (2015). Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes. Diabetes Spectrum : A Publication of the American Diabetes Association, 28(1), 39–44. http://doi.org/10.2337/diaspect.28.1.39
  8. Moore, G. E., Durstine, J.L., & Painter, P. (2016). ACSM’s exercise management for personals with chronic diseases and disabilities. Champaign, IL: Human Kinetics.

 

 

chocolate-bar2

Chocolate and Your Sports Diet

/7 November 2017/ All MFN blog/

The Chocolate Season is here and I can already feel the tension rising. “Between Halloween and New Year’s Eve, I feel surrounded by chocolate. It’s everywhere!!!” reported a self-proclaimed chocoholic. “I try so hard to not eat it, but I inevitably succumb, and I inevitably gain weight. Thank goodness for January First!!!”  If you share the same love-hate relationship with chocolate, keep reading. And be thankful this so-called “bad food” offers benefits.

The Good News

Chocolate is made from cocoa, a plant. It is a rich source of health-protective phyto (plant) nutrients, just like you’d get from fruits, vegetables, and whole grains. Two tablespoons of natural cocoa power (the kind used in baking) offers the same antioxidant power as 3/4 cup of blueberries or 1.5 glasses of red wine.

  • Of all the types of chocolate, dark chocolate is the richest source of phytonutrients. Unfortunately, dark chocolate has a slightly bitter taste and most athletes prefer the sweeter milk chocolate (with more sugar and saturated fat).
  • One phytonutrient in cocoa is nitrate. Nitrate gets converted into nitric oxide, a compound known to increase blood flow and, in high doses, enhance athletic performance.
  • Other types of phytonutrients in cocoa are flavonoids (also found in tea, apples and onions). Epidemiological surveys suggest these favonoids reduce the risk of heart disease in people who regularly consume chocolate.(1)

The Bad News

  • Athletes, like most people, commonly eat chocolate in bursts—a lot in a day, such as a reward on a Friday afternoon, or indulging on Halloween.

Depriving oneself of daily chocolate easily creates urges to binge-eat when given the chance. You know the scenario: “Sunday is my ‘cheat day’— my last chance to eat Chocolate Kisses for the week. I stuff ‘em in!!!” The question arises: Would enjoying two Hershey’s Kisses every day reduce the urge to devour the whole bowl of them at once?

Taking the power away from chocolate

 If you like chocolate too much—to the extent you have trouble stopping eating it once you start, an easy way to take the power away from chocolate (and other sweets) is to eat it more often in appropriate portions. Trying to stay away from it will backfire. Thank about it this way: Do apples have power over you? No. You give yourself permission to eat an apple whenever you want. So why does chocolate have power over you? Because you try to not eat it.

To take the power away from chocolate, enjoy some every day, such as for dessert after lunch or planned into an afternoon snack. By regularly eating chocolate, it will become a commonplace food, just like eggs, apples, or carrots. Give daily chocolate a try?

Note to parents: Denial and deprivation leads to overeating in kids, as well as in adults. Letting your kids enjoy—and self-regulate their intake of—(Halloween) candy is the better path than forbidding them to eat it. Do you really want to be the food police?

Living without Cravings for Chocolate

Some athletes believe they are born with a sweet tooth. Not the case. When the body is hungry (and athletes’ bodies can get very hungry), it craves quick energy, sugar. The solution to sugar cravings is to prevent hunger by eating enough quality-calories earlier in the day. Unfortunately, I meet way to many athletes who believe food is fattening or they have no time to eat. They live with a niggling hunger that can easily explode into a chocolate binge. They are not chocoholics; they are just athletes who have gotten way too hungry.

Fortunately, there are ways to manage sugar cravings.

  1. Prevent hunger by eating more breakfast and lunch.
  2. Plan sweets into your overall healthful daily food plan.

Chocolate cake for breakfast? 

If you would really enjoy eating chocolate as a regular part of your sports diet/weight management program, I suggest you eat chocolate at breakfast. Yes, chocolate cake for breakfast enhances weight loss —at least, according to Daniela Jacubowicz PhD(2). In her research with 193 subjects with obesity (but no diabetes), half ate a 300-calorie protein-based breakfast. The others ate a 600-calorie breakfast that included protein plus dessert, such as chocolate cake.

She instructed both groups to eat the same amount of total calories: 1,400 (for women) and 1,600 (for men). In the first 16 weeks, both groups lost an average of 33 pounds per person. But in the next 16 weeks of the study, the group with the smaller breakfast complied poorly with the diet and regained an average of 22 pounds per person. The dessert-with-breakfast group continued to lose another 15 pounds each. By 32-weeks, they had lost about 40 pounds more than their peers.

Jacubowicz noticed those who had dessert with breakfast had fewer cravings for sweets later in the day for 2 reasons:

  1. By frontloading their calories with the 600-calorie breakfast, they were less hungry and less likely to stray from the diet.
  2. When they satisfied their cravings for sweets/treats in the morning, they were less tempted later in the day.

So what does this research mean for you?

  1. Eat a satisfying breakfast that leaves you feeling content. Do not stop eating breakfast just because you think you should, but rather because you feel satiated.
  2. If you want a treat, such as chocolate, eat it at breakfast as opposed to overindulging at night. Really, is there a health difference between enjoying dessert after breakfast instead of after dinner?
  3. Even on a weight reduction diet, you should eat what you truly want to eat, including chocolate, in an appropriate portion.

The bottom line

By no means is chocolate the key to a healthy sports diet, nor is eating lots of dark chocolate preferable to snacking on apples and bananas. But we can certainly enjoy chocolate as a small part of a well balanced sports diet. Just make sure it does not crowd-out other nutrient dense foods. As always, moderation is the key.

Nancy Clark, MS, RD, CSSD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). Her Sports Nutrition Guidebook & food guides for marathoners, new runners and soccer players offer additional information. They are available at nancyclarkrd.com. See NutritionSportsExerciseCEUs.com for her online sports nutrition workshop.

References

  1. 1.Buijsse B,Feskens EJ, Kok FJ, Kromhout D. Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Arch Intern Med. 27;166(4):411-7, 2006.
  2. Jakubowicz D, O Froy, J Wainstein, M Boaz. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults.Steroids77(4): 323-331, 2012.

 

Senior woman with help of physiotherapist

Raising Requirements for the Fitness Industry: The Template for Change Has Arrived!

/3 November 2017/ All MFN blog/

Fitness industry professionals, educators, and leaders have talked for years about the need for higher standards in the training, preparation, and practice of fitness professionals. Over 15 states over the last 15 years have looked into licensing personal trainers to define their capabilities and qualify their working with the public. In more recent years, there has been an effort to consider fitness an integral part of the healthcare continuum. As part of these discussions, we have sought to have fitness services and in particular, personal training, recognized and recommended by medical professionals; as well as accepted by health insurance companies. However, despite these conversations, very little has changed. A few certification groups spearheaded having NCCA accredit the written exams as the legally defensible standard to work with clients as a Personal Trainer. The issue arose as to why, as a health occupation, we do not do more qualifiers to ensure that fitness leaders are beyond reproach. If we are to achieve the recognition and respect we deserve, we must re-evaluate and raise the standards. Simply stated, we need to match other professions with solid education, training, testing, certification, and continuing education of personal trainers and all fitness professionals.

As with the preparation of most healthcare professionals, one of the most important steps is having a high quality educational program. This helps to ensure that foundational knowledge is acquired and mastered. This cannot be achieved in the “weekend warrior” courses or online test review courses provided as the standard by most personal training programs. Similar to the development of an effective exercise program, a quality education program must follow best practices and specific steps for optimal learning. The World Instructor Training School (W.I.T.S.) follows these standards and has received recognition from the American Council on Education (ACE) for our educational programs. With this recognition, students who complete our educational programs can also receive undergraduate and graduate level college credits.

In addition to the foundational knowledge gained in an educational program, we strongly believe, as with other health occupations, that hands-on training is necessary. It is not enough for personal trainers to just learn from a picture in a book, but must also receive training and practice in performing the requisite skills.   Working with clients, practicing safe exercises, designing exercise programs, and using equipment cannot be effectively taught in a classroom or on a computer.   Unfortunately, this hands-on training component is not included in most personal training courses. W.I.T.S. has historically included hands-on training and practice, in a “real” fitness club setting as a core feature in our certification programs.  W.I.T.S., in our unique partnering relationships with higher learning colleges and universities, focus half of our program on mastering the essential practical skills to individually lead all types of clients safely and effectively.

While quality education and training are essential to the preparation of qualified fitness professionals, we also understand the importance of a valid testing and certification process. Given the hands-on nature of the work personal trainers perform, the testing process must include a practical exam as well as a written exam. W.I.T.S. has emerged as the ONLY personal training certification that has both their written and practical exams accredited by the National Commission For Certifying Agencies (NCCA.) This accreditation is considered the “gold standard” in the credentialing of health professionals. There are many other fitness certifications that have achieved the NCCA recognition, however without an accredited practical skill competency exam. 80% of trainers hired today are out of the business in a year. Employers and clients have less confidence that those who take only a written exam can apply the knowledge and perform the skills of a personal trainer. Building out the infrastructure for this approach started 25 years ago for W.I.T.S. Most certification groups have been around 35 or more years but for some reason have neglected this simple health occupational profession standard like EMT’s, therapists, nurses etc.

Finally, the last but equally important component of developing a qualified personal trainer is the ongoing continuing education activities and requirements. It is not enough to achieve certification, but we must continue to develop and grow our knowledge and skills. We believe this requires more than the “typical” social continuing education activities that involve little more than participating in an hour exercise class at a conference. Where is the assessment tool to verify knowledge and or skills learned post the event? Continuing education courses must also follow best-practices in their development and delivery. To ensure we exceed the highest standard, W.I.T.S. is accredited by the International Association of Continuing Education and Training (IACET.) The IACET/ANSI Standard follows strict guidelines in the design, delivery, evaluation, and assessment of continuing education courses, as well as the consistent calculation of CEUs. Fitness professionals and employers can feel confident that if a course is offering IACET CEUs, they will enjoy a quality learning experience and definable assessment to prove they learned and mastered the necessary information to maintain a safe working relationship with the public at large.

It’s time to stop just talking about raising standards in our self regulated fitness industry. The time for serious leadership and change has arrived. Through quality educational programs, effective hands-on training, accredited practical and written certification exams, and rigorous continuing education courses, we can finally elevate the standards in the preparation and practice of personal trainers and gain the acceptance and respect from other healthcare occupations.

For more information, please contact Dr. Amy Hyams at ahyams@witseducation.com

Dr. Amy Hyams has over 25 years experience in continuing education and training. She earned her B.A. in Criminal Justice, her M.S. in Sport and Fitness Club Management, and her doctorate in Higher Education Administration. Amy currently serves as the V.P. of Educational Services for W.I.T.S. In addition, Amy is a Commissioner for the International Association for Continuing Education and Training and an Assessor for the American National Standards Institute.

Seniors-by-pool

How to Maintain Physical and Mental Health After Retirement

/2 November 2017/ All MFN blog/

Did you know that 10,000 Baby Boomers are retiring from their careers every day? This enormous wave of new retirees has been steady as the cohort hits the 65-year-old mark, according to the Pew Research Center and the Social Security Administration. When retiring, it is important for seniors to focus on staying physically and mentally healthy to keep up their quality of life. Seniors not only want to live longer, but they want to age well.

Exercise 

Being physically active is one of the best things seniors can do for their health. Research has shown that just 15 minutes of exercise each day can boost longevity, ward off depression, improve sleep, lower blood pressure, and decrease the risk of chronic illnesses.

Physical activities such as stretching, strength training, balance exercises, and aerobics will build endurance and flexibility. Try to incorporate a routine that includes walking, swimming, or cycling five times a week. Seniors can also participate in exercise classes at local community centers and YMCAs.

If older athletes want to remain competitive, they can train for local marathons or even compete in the National Senior Games.

Speaking of games

Seniors also can engage in games such as Sudoku or crossword puzzles to help sharpen their brains and prevent memory loss. AARP provides a variety of online games and apps for tech-savvy older adults.

Card games and bingo also may build bonds and a little friendly competition with other seniors. Retirees can invite friends over for a monthly game of Bunco.

Furry friendship

Contact with a pet can prevent loneliness and isolation for seniors who may have lost a spouse or have adult children far from home. Walking or playing with a puppy is a great source of exercise and eases the pain of arthritis. Dogs also can protect seniors in their homes. Even the barking of small dogs will deter burglars.

Volunteers can train their pets to become therapy dogs to visit long-term care facilities. Seniors will find joy in interacting with caregivers, as the therapy dogs become great conversation starters. Companionship with a dog is a great mood booster and provides emotional support.

Growing technology

Although many older adults do not adapt to technology as quickly as millennials, there is a movement to create easy-to-use, high-tech products geared toward health and safety. Falls are the leading cause of injury or death for seniors, according to the Centers for Disease Control and Prevention, contributing to about 27,000 deaths annually.

Fall-detection wearables that call for assistance have been around since the late ‘80s, but some companies have created more attractive and sleeker devices for seniors. For example, companies have designed smartwatches that can monitor the owner’s heart rate and step count and can call a designated family member if the wearer falls.

“Alexa” the digital assistant built into Amazon’s Echo also can help seniors to set reminders to take medications as well as adjust lights and thermostats in their homes.

These gadgets will alleviate the stress for family members and maintain seniors’ privacy.

Vacations for seniors

Retirees might be out of the workplace, but that doesn’t mean they should stop taking vacations. Seniors have more time and can avoid the crowds in places including the Caribbean, Hawaii, or Alaska.

Older adults also might want to consider vacationing to places that are English-speaking destinations in case they need to request medication or access to a doctor. Look for vacation packages that offer senior discounts.

There are many ways that seniors can maintain their mental and physical health after they retire. Steps seniors can take include exercising, playing games, spending time with a companion animal, and taking vacations.

Henry Moore is the co-creator of FitWellTraveler. The site blends two of his favorite subjects (travel and health) to provide readers with information about how to get the most out of both. He believes travel can change you, and good health preserves you. He combines both in his work on FitWellTraveler.
Gym-Weights

Fitness Professionals: Which Vertical Market Should You Work In?

/30 October 2017/ All MFN blog/

The vertical markets in the health, fitness, recreation and leisure industries are extremely diverse. The question “What vertical should I work in” is not a fair question as many of you will work in several verticals early on in your career. Even as your career progresses, you may shift from one vertical to another as your experience level and personal needs change. Having multiple options is a good thing!

Vertical Markets to Consider

Health Clubs

With 50,000 health clubs in the U.S. there are plenty of choices for employment. Within this “vertical” there are numerous sub-categories and options.

Benefits of working for a large chain:

  • More stability compared to an individual club/owner – most often, but not always
  • Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee is deducted from your paycheck
  • Continuing education is often subsidized
  • Ongoing staff development and training provided
  • Higher wages
  • Growth potential
  • Well-equipped and maintained facilities (most often)
  • Usually HR compliant (most often)

Downside of working for a large chain:

  • A lot of rules and regulations (good and bad)
  • Local and regional management may not always represent the ideals of top management
  • Financially driven, often to meet stockholder’s expectations
  • May be required to work a lot of hours

Non-Profits: Boys and Girls Clubs, YMCA’s and JCC’s:

There are thousands of non-profit recreation facilities. Most people are familiar with YMCA’s and JCC’s, but there are many others including the Boy and Girls Clubs, scouting organizations and actual hospital-based medical fitness centers, which we will discuss in another segment.

Non-profits often run like for-profit facilities. The difference is they have a non-profit status, which saves them on tax obligations among other things.

Non-profits offer great facilities with community-based programs that are usually well run. They have a similar management structure as traditional multi-purpose health club facility and almost always have a board of directors made up of community leaders. Their disadvantage sometimes is operating capital. This affects employees as you are often undercapitalized for equipment purchases, repairs, payroll and general supplies. At times, you may have to do a combination of management and front-line duties.

Benefits of working for non-profits:

  • More stability compared to an individual club/owner
  • Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee deducted from your paycheck
  • Continuing education is often subsidized
  • Ongoing staff development and training provided
  • Competitive wages and compensation plans
  • Growth potential
  • Well-equipped and maintained facilities (not always)
  • Usually HR compliant (most often)
  • Greater opportunity to work with kids and coaching

Downside of working for non-profits:

  • A lot of rules and regulations (good and bad)
  • Always on tight budgets
  • May be required to work a lot of hours
  • Often utilize volunteers in front-line positions

Park and Recreation Departments

Municipal Park and Recreation Departments provide a variety of opportunities in diverse areas: Full-blown health club-like facilities, Outdoor trail systems/workouts, sports leagues, golf course management, tennis court management, aquatics, water parks, community centers and even marinas.

Park and recreation jobs seem to be more stable than conventional fitness jobs. These jobs can be difficult to get based on the community you live in. Programs and facility operations are sometimes affected by politics and government budgets/cuts.

Benefits of working for Park and Recreation Departments:

  • Stability compared to most fitness and recreation jobs
  • Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee deducted from your paycheck
  • Competitive wages and compensation plans
  • Usually HR compliant
  • Greater opportunity to work with people of all ages

A lot of outdoor and recreation based opportunities

Downside of working for Park and Recreation Departments:

  • Upward mobility may be limited in existing community; may need to relocate to get your “DREAM JOB”.

Medical Fitness

Medical or hospital-based fitness centers are an emerging market. There are close to 1,000 medical fitness centers in the U.S. Fully-integrated health and fitness campuses set the stage for a comprehensive medically integrated environment focused on club members’ total well-being, ranging from day-to-day health maintenance, to sports performance training, to cardiac and physical rehabilitation. Most often they have extensive aquatics offerings. Baby boomers and seniors are big supporters of medical fitness centers as the centers almost always have a hospital system as a partner. If you like working with seniors and enjoy medicine, then this would be a great career avenue to explore. The internal management organization looks very similar to an established upscale health club. Often, you will see more medical personnel with office space within the facility.

Benefits of working for a medical based fitness center:

  • Stability compared to an individual club/owner (most often, but not always)
  • Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee is deducted from your paycheck
  • Better than average compensation plans
  • Continuing education is often subsidized
  • Ongoing staff development and training provided
  • Growth potential
  • Well-equipped and maintained facilities
  • Usually HR compliant

Downside of working for a medical based fitness center:

  • Limited growth potential
  • Some medical fitness centers are run by management companies, so do your homework. Some management companies are great to work for and some are not.

Personal Training, Specialty Studios and Sports-Specific Training Studios 

Personal Training and Sports Specific-Training Studios are typically smaller and offer more personalized attention than traditional health clubs. One-on-one or small group training has become extremely popular. Customers who patronize these facilities usually don’t care about health club amenities they don’t use, and want to work in a smaller, more personalized setting.

The sports-specific training facilities are great facilities to help athletes get an edge on the competition by maximizing their potential with the exact training protocols based on their season/sport. This type of training also gives young athletes confidence and parents are onboard with supporting their kids in this manner. Employees who work in this environment are usually well educated, have multiple specialized certifications, (not a prerequisite however), and are passionate about working with athletes.

Benefits of working for a personal training/sports specific training site:

  • Continuing education is often subsidized
  • Opportunity to work in a specialized environment and use your degrees/certifications/experience
  • Ongoing staff development and training provided
  • Well-equipped and maintained facilities
  • Flexible, part-time hours generally available

Downside of working for a personal training/sports specific training site:

  • Limited growth potential
  • Benefits may not be available

Private Country Clubs and Master Planned Communities

Country clubs and master planned communities provide a very comfortable work environment. These clubs usually have experienced leadership, full service amenities, excellent benefits and provide an environment with less stress than health clubs. In country clubs, you may even get an employee meal each day or major discounts on food and beverage.

This is an emerging market and it is estimated that over 65% of country clubs now have fitness/aquatics and even spas.

Benefits of working for a country club/master planned community:

  • Stability compared to an individual club
  • Health and medical insurance, 401k plans and vacation time is almost always made available to full-time employees. Usually a modest monthly fee is deducted from your paycheck
  • Better than average compensation plans
  • Continuing education is often subsidized
  • Ongoing staff development and training provided
  • Well-equipped and maintained facilities
  • Usually HR compliant

Downside of working for a country club/master planned community:

  • Members may be more demanding and difficult to work with.
  • Limited growth potential

Some clubs are run by management companies, so do your homework as some management companies are great to work for, and some are very demanding

Corporate Fitness Centers

Corporate fitness centers are great places to work for getting management experience quickly. Major companies contract out with management companies that specialize in running corporate fitness centers. Some corporations may even run their own centers with in-house management and staff.

If you have a degree in the exercise sciences, have group exercise and personal training certifications and 1-2 years of experience, you would be a great candidate for a site manager in a corporate setting. You would manage a small staff of part-timers and you would be doing it all; from scheduling staff to teaching classes and everything in between.

Benefits of working for a corporate fitness center:

  • Gain management experience
  • Diversity in responsibilities
  • Many corporate fitness facilities are Monday-Friday, with no late nights, and/or weekends
  • Excellent healthcare may be available though the company or management company
  • May have growth potential if you are with a good management company

Downside of working for a corporate fitness facility:

  • Salaries may be lower
  • May be busy with limited staff, or really slow with not a lot of activity
  • You wear a lot of hats that sometimes can become overwhelming

Hotels/Resorts/Cruise Ships

Working in the hotel/resort/cruise ship industry has its pluses and minuses. The work environment is typically a beautiful setting. There is a huge number of employees from all over the world, which creates a fun environment. Compensation will vary tremendously with the cruise lines paying the least and expecting the most, regarding the number of hours you work.

Benefits of working for Hotels/Resorts/Cruise Ships

  • Excellent healthcare available though the company or management company
  • May have growth potential if you are with a good management company
  • Employee meals or substantial discounts on food and beverage
  • A lot of employees to meet and have fun with
  • Relocation possibilities to other locations Beautiful facilities/amenities

Staff development and customer service training

Downside of working for Hotels/Resorts/Cruise Ships

  • May be busy with limited staff
  • Very high expectations to satisfy guests

Senior Living Centers

With the baby boomer population becoming the largest segment of the population, senior living facilities will be employing a variety of fitness and recreation staff for decades to come. There are large regional and national companies that manage facilities across the U.S.

The important thing to consider if considering working in this environment is do you like working with seniors? Have you had much interaction in your past with the aging population? Possibly with grandparents, neighbors, friends of the family or in previous jobs? If you think you are interested in working with seniors you may consider working part-time hours if available to test the waters.

A position in a senior facility may involve running fitness classes, managing group exercise/aquatic instructors and even planning a lot of fun activities and trips.

Benefits of working in senior living facilities:

  • Excellent healthcare available though the company or management company
  • May have growth potential if with a regional or national company
  • Employee meals available
  • Relocation possibilities to other locations
  • Staff development and customer service training
  • Downside of working for senior living facilities
  • Compensation may be mid-range
  • May be busy with limited staff
  • May require a lot of patience working with seniors

College/University Fitness and Recreation Facilities

Almost all colleges and universities have comprehensive fitness, aquatic and recreation facilities. There are numerous opportunities in this arena. While in college, you may have the opportunity to work part-time in a facility to get a feel for this environment.

Many of these facilities are managed by companies that specialize in running college/university recreation complexes.  Some schools manage their own facilities. It would be beneficial, to know in advance, who your employer is.

Benefits of working in College/University Fitness and Recreation Facilities:

Excellent healthcare and other benefits usually available through the company or management company

  • Compensation plans vary between management companies versus working directly for the educational institution
  • Fun environment to work in
  • A lot of perks
  • May have growth potential if with a regional or national company.
  • Relocation possibilities to other locations
  • Staff development and customer service training

Downside of working for College/University Fitness and Recreation Facilities:

  • Working for management companies may have lower compensation plans and high financial expectations

Ownership

Becoming an owner can be an exciting opportunity in any business, especially in the fitness industry. Most people who become owners have several years of experience in the industry. Others, who are passionate about fitness, become owners after having a successful career in another field.

There are several ways to go about owning a fitness facility:

  • Start one from the ground up
  • Buy an existing facility
  • Buy a club that has just closed
  • Become an equity partner in an open club
  • Buy a franchise

Your economic position will have a lot to do with which option to pursue. If you have years of experience, but don’t have cash reserves or financing options, then D may become your only option. These arrangements require a lot of due diligence on your part. I have known people who have become wealthy with this arrangement and others who have received nothing for their efforts.

Is a great option if you have had extensive experience with start-ups and grand openings of clubs? You must be properly capitalized to open a new club! Owning real estate also sweetens the payoff.

Buying an existing facility may work if you do your research. Is there a legitimate reason the club is for sale? How is the business performing financially? How are the demographics in the area? Is it a growth area or declining demographic? How old is the facility? Will it require a lot of maintenance dollars to maintain the club? Do your homework.

Buying a club that has just closed could be a great opportunity. Do your due diligence and negotiate the best deal possible with the landlord. Find out who owns the equipment! Landlords often need a club in the retail center they own to drive traffic to other retailers. So, you may be in a good position to negotiate. You also need to find out how dues are being billed, how many members have pre-paid and a host of other financial questions.

Buying a franchise can be a safe bet.

Really good franchises require a lot of money upfront. Franchises offer a successful track record and a plan to follow. Research the companies and watch out for a sales environment that is designed to garner “a yes” from everyone they speak to.

Some franchises require specific business skills and do a great job “Qualifying” prospects to see if you meet their qualifications. Other companies qualify you by making sure you have your check book with you. Do your homework.

Benefits of owning your own club:

  • Earning potential is almost greater than being an employee, but not always
  • Job security; if you are successful
  • You may have greater control over your schedule to watch your kids grow up
  • Build equity if you own the building
  • Building a business to sell or will to your family

Downside of owning your own club:

  • The buck stops with you
  • Employee hassles
  • Maintenance challenges
  • May not make any money for a while
  • Need to prepare for unexpected expenses
  • Change in market conditions/competition

Management Companies

There are management companies in a few of the above verticals:  health clubs, colleges/universities, corporate fitness centers and even medical fitness centers.

Really good management companies own and manage their own facilities as well as managing sites. Do your homework and really investigate/research the management company you are going to consider working for.

Benefits of working for Management Companies

  • Growth potential if the management company you are working for is proactively securing new contracts
  • Staff development opportunities from the management company
  • Opportunity to travel to different geographical areas

Excellent health insurance and benefits usually available

Downside of working for Management Companies:

  • Performance oriented
  • May not have job security if the management company loses the contract of the project you are working for

Introducing the new NCCPT Career Corner!

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One of the things that sets the NCCPT apart from other organizations is our focus on the business end of fitness. The science is important but equally important is ensuring our trainers have the resources to help them succeed. To help with everything from a job search and interview to asking for raise the NCCPT is proud to partner with Alan Cohen, President of fitnessjobs.com and a life time industry expert.

Article reprinted with permission from NCCPT. Written by Alan Cohen. Alan is a career expert in the health & fitness industry and founder of FitnessJobs.com. He can be reached by email at alan@fitnessjobs.com or by calling 800-259-4397.