NIFS Healthy Living Blog

The holiday season is filled with family gatherings, holiday parties, and plenty of festive meals and treats. While this time of year offers much to look forward to, it can also be seen as a stressor by some, as it presents lots of obstacles to maintaining their healthy eating habits and nutrition-related goals. Between busy schedules, changes in routine, travel, and an abundance of delicious foods, it’s often easier to move your nutrition goals to the back burner. However, others may focus so hard on being perfect that they miss out on the enjoyment the holiday season can bring.

However, you don’t have to choose between enjoying your favorite holiday foods and taking care of your health. The focus should not be about disregarding good habits entirely, nor restricting foods or skipping meals to “save” calories. Instead, it’s about adjusting your habits to make them sustainable for the time being in order to enjoy the season while also feeling your best.

Here are some practical strategies to help you navigate the holiday season while supporting your nutrition goals without missing out on what makes this time of year special.

1. Avoid a “Save Up Your Calories” Mindset

One of the most common habits people adopt before a holiday dinner or celebration is skipping breakfast and/or lunch to “save room” for a larger, more indulgent meal later in the day. While this might seem like a reasonable strategy, it often backfires as going that long without eating typically leaves one overly hungry, making it more difficult to recognize your fullness cues, eat comfortably and feel satisfied at the end of the meal. Instead, aim to maintain a relatively consistent eating schedule throughout the day, with each meal containing a good source of protein - such as a few eggs, a few ounces of meat or fish, low fat greek yogurt or cottage cheese, beans and legumes - and a good source of fiber, like fruits, vegetables, whole grains, beans, nuts or seeds. Eating regularly throughout the day can help you arrive at dinner or the special event feeling comfortably hungry, rather than ravenous, and removes the need to feel like you need to “make up” for missed meals, which often leads to overeating.

2. Build Balanced Meals Around Your Favorites

Much of the excitement around holiday meals is about the higher-calorie, higher-carbohydrate, and higher-fat foods, and rightfully so, they are delicious!. The key is not to overrestrict or overindulge, instead, create balance by pairing the foods that are higher in calories with those that are lower in calories, and often higher in protein and fiber, like fruits, vegetables, whole grains and lean proteins, if they are available, as these foods are likely to fill you up faster on fewer calories. For example, instead of making your holiday plate one that’s predominantly filled with carbohydrates like mashed potatoes, rolls, stuffing, and desserts, aim for greater balance by removing some of the desired volume of carbohydrates to make room for proteins like turkey, chicken or ham and fiber from foods like beans, vegetables or a salad. Protein and fiber help support fullness, while carbohydrates and fats provide energy and improve satiety. Including a variety of foods can help you feel nourished and not deprived!

3. Be Intentional About Holiday Treats

As mentioned earlier, being overly restrictive is only likely to backfire, so it’s important to give yourself permission to enjoy the treats you want. Be sure to slow down while eating, pay attention to the experience and allow yourself to enjoy the flavors, textures and traditions associated with the food. A few helpful strategies including choosing the dessert you are most excited about, rather than trying everything or eating something simply because it is available; sitting down and savoring the treat instead of eating it absentmindedly while preparing food or walking through the kitchen, and remembering that you can enjoy the food again another time - you do not need to eat everything all at once simply because it is a holiday.

4. Maintain Routine When Possible, But Give Yourself Grace and Flexibility When You Cannot

Travel, family visits, school breaks, holiday shopping, social events and parties can make it more challenging to maintain your usual routine, making it more challenging to prepare regular meals, exercise regularly, and even get adequate sleep. Rather than trying to maintain your routine perfect, identify a few foundational habits that you can realistically prioritize, such as eating breakfast most mornings, including fruits and vegetables with meals when practical and available, drinking water consistently throughout the day, and making time for movement as possible. For example, if you have several social events in one week, try to return to your usual meal structure in between events rather than letting the entire week get derailed.

5. Remember, One Meal Won’t Make or Break Your Progress

How you eat between Christmas and Thanksgiving is more important than how you eat between Thanksgiving and Christmas. Your long term health is shaped by your overall habits, not one holiday meal or a weekend of celebrations. Rather than reacting to a single meal or weigh-in by restricting food or increasing exercise, return to your usual routine. If you find yourself thinking, “I have already eaten too much, so I might as well start over in January”, try reframing that thought. You do not need to wait for a new week, month, or year to start over; instead, restart with your next meal.

In all, the holidays are meant to be enjoyed and that includes the food that comes with them. Want help creating a nutrition routine that fits your lifestyle, including throughout the holiday season? Consider working with a registered dietitian to help you develop an individualized approach to seating that supports your goals while also allowing you to enjoy the foods and experiences that matter to you most!

The week leading up to Father’s Day, June 14–21, is Men’s Health Week, a time meant to raise awareness about common health issues among men and how to best prevent chronic disease through health-conscious lifestyle practices, regular wellness exams, and preventative screenings.

Bringing attention to men’s health is especially important because, despite advancements in healthcare, only about half of men get annual physicals, and less than half go to the doctor when they have a significant medical concern. This may be why men have a life expectancy that is about six years shorter and higher mortality rates from major diseases, including heart disease and certain cancers. While regular healthcare is important for detecting health issues before they become serious, establishing foundational healthy habits, including regular exercise and a healthy diet, is also essential for preventing chronic disease. Here’s how to start:

1. Engage in regular exercise.

Research consistently shows that men who are physically active are healthier, both physically and mentally, have better quality sleep, and are less likely to develop chronic diseases compared to their inactive counterparts. To see the most benefits, men should aim for at least 150 to 300 minutes of moderate-intensity activity per week, with additional health benefits seen when engaging in more than 300 minutes per week. Men should also engage in muscle-strengthening activities that involve all major muscle groups at least twice a week.

Despite the known benefits of physical activity, in 2020, only 28.3% of men met the Physical Activity Guidelines for Americans for both aerobic and muscle-strengthening activities, and that percentage only declined with age. If you’re not currently meeting these recommendations, don’t go from zero to one hundred. Start small and simple, such as by setting a goal like “walk outside once a week for 30 minutes,” and increase the frequency, duration, intensity, or type of exercise as you feel comfortable.

2. Follow a heart-healthy eating pattern

As heart disease remains one of the leading causes of death among men across the lifespan, most men would benefit from following a heart-healthy diet. A heart-healthy diet incorporates plenty of high-fiber foods, like fruits, vegetables, whole grains, and beans, along with healthy fats such as salmon and other fatty fish, nuts and seeds, and plant-based oils like olive or avocado oil, while limiting foods rich in saturated and trans fats, such as full-fat dairy products, red and processed meats, and other highly processed and/or fried foods.

This eating pattern is also thought to be anti-inflammatory, which may aid in the prevention of certain cancers and neurological and cognitive conditions, such as Parkinson’s disease or Alzheimer’s disease. Not sure where to start when incorporating more heart-healthy foods? Try swapping one or two fatty red or processed meat-based dishes (fatty cuts of beef, lamb, or pork) per week for a dish featuring fatty fish, plant-based proteins (beans or legumes), or poultry.

3. Manage mental health

They say, “If you look good, you feel good,” but it works both ways. If you neglect your mental health, your physical health is likely to suffer too, which poses a risk for men, as they are much less likely than women to seek out mental health support. Chronic stress and anxiety significantly raise the risk of developing chronic conditions by causing high blood pressure, persistent inflammation, and possible hormonal imbalances. Unmanaged stress can lead to feelings of despair and thoughts of suicide, the second leading cause of death in men under 45 in the United States.

While significant mental health concerns should always be discussed with a mental health specialist or physician, small, simple day-to-day habits can help manage minor mental health concerns by reducing stress, anxiety, and depression. Some habits to incorporate for improved mood include staying in touch with friends and family, regular exercise, maintaining a consistent sleep schedule, and spending time outside.

As it stands with physical activity…

We’ve long supported exercise, and overall physical activity of any form is directly a contributor to better long-term health outcomes and improved holistic wellness. Some studies have shown that irregularities with data indicate that there is a mix of health outcomes regardless of training intensity or modality. We are learning generalized interventions of focusing on increasing the estimated 1-RM for single-leg strength through resistance training and increasing your VO2 Max through aerobics, which are valid concepts. These are excellent interventions to improve quality of life for the long term. However, the “X-Factors” of some data observed also show that there are outliers from the generalization of getting stronger at a leg press, etc. Some people still have diseases, poor health outcomes, and a loss of abilities for ADLs and quality of life, even with a training… Why?

Why are there outliers when we look at how some individuals’ health outcomes may vary regardless of training intensity or modality of exercise?

Physical Activity Frequency and Its Role in Preventive Medicine.

One important aspect of why this is a phenomenon is how often we move. The amount of movement outside of the gym often correlates to better mobility, better strength, better balance, and one of the most important factors being it is easier to move. If you move often, it becomes a habit to stay in motion and it becomes less demanding as you continue.

From my position as an exercise physiologist, I have worked with clients living with and managing various disease factors. I talk with these populations daily and get a sense of what their lifestyle factors are to gain an understanding of a better approach to their health and wellness holistically. As some studies would indicate, frequency of movement outside of the gym is the most important predictor of long-term health outcomes and a better quality of life. That is why, regardless of increasing single-leg press strength, if we lack the mobility to get up from the ground or walk with a natural gait… it becomes harder to move over time. When this happens, many people move less.

I had a profound conversation with an individual who excelled in their personal wellness journey throughout their Parkinson’s diagnosis. He explained to me a similar thing that I have seen firsthand with many other clients of varying capabilities, limitations, and disease diagnoses. He shared a belief that many people stop moving because they can no longer move in the same way. There is an aversion to physical activity as it becomes more challenging to be active. This is the critical concept we need to emphasize in the fitness industry. The easier we can make movement quality, the more an individual will tend to choose to move. Often, the easier it is to move, the more active an individual will be.

Ease of movement can be affected by cognitive ability, control of the body, balance, mobility, energy systems, and numerous aspects that are all interconnected.

Building Stable and Lasting Movement

Starting with mobility as the basic building block of natural movements and patterns of movement. If we have restrictions in the range of motion and tension around muscles and fascia surrounding those muscles (which occurs as we age and see changes in elastin in our musculoskeletal system), then muscle imbalances become more of an issue. We see compensation no longer move as our structural anatomy might necessitate. Mobility improvement should be an initial focus for movement quality.

Once a level of mobility has been improved, the next focus should be on rebuilding stability with a correct movement pattern. This requires a focus on slow and intentional movement. Studies show that as we speed through an activity, we lose accuracy as a tradeoff. If we are learning a movement pattern that requires intentional focus and muscle engagement, then slower movement develops much more quickly.

The most important recommendation I might make when wanting to develop balance and stability is to focus on the frequency of those movements. The focus should not be on intensity. You might instead plan how often you are performing the movement. We adapt and learn movement patterns largely through our processes of learning, sleeping, and re-learning these movements during the various stages of sleep cycles. That is why when you cram before a test, you perform poorly, whereas if you study often and sleep on it. You connect more long-term information. Input signals and body awareness (proprioception) from feedback traveling from our nerves toward your central nervous system, and the signals going out toward your muscles, etc., to react, are all information that your brain is very clever to recognize and learn.

If your exercises are working on balance or stability, slow it down, progress slowly, and do these exercises regularly. Then these actions and your reactionary control will become second nature… Or the cliché term… “muscle memory.”

What’s next after improving? … Balance, coordination, and stability…

Once movement quality improves to a point that it is good enough to prevent injury and progress, you can then focus on the performance aspect. Performance training can be focused on strength, hypertrophy, etc., but these aspects should not be focused on when we don’t have control and coordination to exercise safely.

Prioritize Safety first, slowing things down as needed, and once you are ready, progress with the performance aspects.

Did You Know?
Exercise is one of the most powerful tools available to help manage Parkinson’s disease. Research shows that regular physical activity—especially exercises that challenge balance, coordination, and mobility—can help slow the progression of symptoms and improve overall quality of life.

At NIFS, we’re committed to raising awareness about the role movement plays in Parkinson’s care. Join us on April 9 for Pump It 2026, a nationwide movement event dedicated to highlighting how exercise supports those living with Parkinson’s while bringing communities together to promote awareness and support ongoing research.

If you or someone you know is living with Parkinson’s Disease (PD), incorporating regular physical activity into daily life is one of the best ways to manage symptoms and support overall health. Exercise doesn't always mean traditional gym workouts — movement of any kind that supports balance, agility, aerobic capacity, and muscular strength can make a big difference.

Below are helpful tips and ideas to help you get started or build on your current routine.

Build a Routine That Works for You

Having a routine creates consistency, which is key for long-term success. Physical activity doesn’t have to happen all at once or even in a gym. Movement can be broken up throughout the day and done at home, outside, or wherever feels comfortable and safe.

Simple activities like walking, gardening, stretching, or playing games with loved ones all count. The most important thing is that you enjoy what you’re doing and can stick with it over time.

Start Small and Stay Consistent

Start with what feels doable and build from there. If you’re new to exercise, try increasing how many days a week you’re active or gradually extending how long you move each day.

Progress takes time, but consistency pays off. Show up for yourself, and celebrate each step forward.

Make Home Your Workout Space

You don’t need fancy equipment or a gym to move your body. Walking around the house, stretching in the living room, or using resistance bands can be just as effective.

A safe, clutter-free space and some comfortable clothes are all you need to get started. An empty corner or sturdy chair can double as great tools for balance and support.

Move With a Buddy or Join a Group

Exercising with others can make it more fun and motivating. Whether it’s a walking partner, a family member, or a community fitness class tailored to individuals with PD, having that social connection makes a big difference.

Look for local programs or PD-specific classes that focus on balance, strength, and coordination.

Focus on Agility, Flexibility, and Balance

Incorporating these elements into your routine helps strengthen your neuromuscular system and improves your ability to move confidently and safely. Aim to include flexibility and balance work a few times each week.

Some great exercises to try include:

• Walking backward or sideways

• Turning in place

• Sit-to-stand movements

• Stepping over low objects

Stretching after a warm-up or at the end of your session can also help improve mobility and reduce stiffness.

Get Your Heart Pumping with Aerobic Activity

Aerobic exercise supports cardiovascular health, boosts endurance, and improves your overall energy. Try to incorporate moderate-intensity cardio (like brisk walking or cycling) into your week.

Even if you can’t manage 30 minutes at once, short 10–15 minute sessions add up. The ultimate goal is to reach at least 150 minutes of aerobic activity per week, in whatever combination works for you.

Build Strength Through Resistance Training

Strength training helps with posture, independence, and day-to-day movements. Try to include resistance exercises two or three times a week, allowing for rest between sessions.

Focus on strengthening key muscle groups like your back, shoulders, glutes, and hips — all of which play a major role in balance and posture.

Try exercises like:

• Hip bridges

• Sit-to-stands

• Wall or modified pushups

• Bird dogs

• High knee marches with overhead reach

• Clamshells

• Heel lifts

Use a sturdy surface for support if needed, especially for balance.

Anticipate Barriers and Plan Ahead

Life gets busy, and motivation can fluctuate. Planning ahead can help you stay on track. If time is a challenge, try shorter sessions. If balance is a concern, modify the exercises to suit your needs.

Lean on your support system. Ask a friend to join you, or set reminders to keep yourself accountable. Flexibility and creative thinking go a long way.

Be Patient with Yourself and Practice Gratitude

Some days will be harder than others, and that’s okay. What matters is that you’re making an effort to care for your body and mind.

Take a few minutes each day to reflect and celebrate your progress — no matter how small. Writing down one or two things you’re grateful for can shift your mindset and boost motivation.

Managing Parkinson’s through movement is one of the most empowering choices you can make. Whether you’re just getting started or have been active for years, every bit of effort counts. Build your routine around what feels right for you and focus on progress, not perfection.

You’ve got this — and you don’t have to do it alone.

As the Super Bowl approaches, it’s time to gear up for one of the most exciting nights of the year. Did you know that Americans consume over 1.4 billion chicken wings on Super Bowl Sunday? It’s the ultimate food celebration, but it doesn’t have to derail your nutrition goals. Whether you’re hosting a watch party or attending one, food is a central part of the celebration. While it’s tempting to dive headfirst into endless chips, wings, and nachos, you don’t have to sideline your nutrition goals to enjoy the game. You can savor your favorite snacks without feeling guilty—just a few smart swaps and mindful habits can make a big difference!

Build a Balanced Lineup

Your Super Bowl plate is your playbook for success. Aim to fill it with a balance of protein, healthy fats, and carbohydrates. Here’s how to create a winning lineup:

• Protein: Grill up chicken skewers, turkey meatballs, or lean beef sliders.
• Healthy Fats: Pair hummus with colorful veggie sticks, or serve guacamole with whole-grain crackers.
• Carbs: Add a pop of color with a fruit platter or a vibrant quinoa salad.

Small adjustments, big wins!

Lighten Up the Classics

Super Bowl staples don’t have to be calorie bombs. Consider baking wings at 400°F for 40 minutes, tossing them in olive oil, garlic powder, and paprika for a flavorful crunch without the fry. Swap sour cream for Greek yogurt in dips for a high-protein, creamy alternative. Making nachos? Load them up with black beans, diced tomatoes, and shredded lettuce for extra fiber and nutrients. These small tweaks can keep your favorite dishes flavorful and balanced.

Stay Hydrated

Between the excitement of the game and all the salty snacks, it’s easy to forget to hydrate. Keep water readily available, adding slices of lemon, lime, or cucumber for a refreshing twist. If you’re drinking alcohol, try alternating each drink with a glass of water to stay balanced and alert. Sipping slowly and setting a drink limit can also help you stay in control.

Control Your Portions, Control the Game

With so many tempting options, it’s easy to overeat. Start by filling a small plate with your favorite choices, focusing on variety and balance. Try using smaller plates to trick your brain into thinking you’re eating more, or sit away from the snack table to avoid mindless grazing. Eating slowly and savoring each bite can help you feel satisfied without going overboard.

Final Play

Enjoying the Super Bowl is about more than just the food. Focus on the camaraderie, the game, and the commercials. With these tips, you can have a winning night without compromising your health goals. Let’s cheer for your team and your wellness—a true victory on and off the field!

Starting school can be exciting and overwhelming. Whether it is meeting new people, trying to manage a demanding class schedule, handling new responsibilities, or facing academic pressure, balancing everything can seem challenging. Many students also want to focus on their personal fitness goals but struggle to find time to manage with everything else going on. However, finding a balance between academics and health can be extremely beneficial for you, both physically and mentally. Here are some tips on how to manage both your academics and fitness goals. 

Prioritize Your Schedule

This is a key point when creating that balance between academics and fitness. Start off by planning your class schedule with your free time, and implement time for both your study hours and exercise. Use a planner or calendar to track your commitments, blocking off time for classes, studying, and your workouts. Prioritizing your exercise time should be as important as a class or meeting, treating it as a non-negotiable to hold yourself accountable.

Optimize Your Workouts

Your workouts do not have to be hours on end at the gym, especially if you are already pressed for time in your schedule. Focus on short, effective workouts, such as a 30-minute high-intensity interval training (HIIT), a 2–3-mile run, or a heavy lifting day with low rest time intervals. Consider your workout type when deciding your workout space, such as your local gym, dorm room, or the outdoors.

Combine Studying and Fitness

Using stationary bikes or treadmills can also be a great exercise to be able to study, take notes, and listen to recorded lectures, or audiobooks. Try to find ways to implement studying time with different exercises so you don't have to sacrifice any studying time.

Fitness Classes and Social Time

Most colleges offer a wide variety of fitness classes, such as here at NIFS! These classes can range anywhere from 30 minutes to an hour, giving you some direction if you are unsure of what to do. This is also a great opportunity to meet new people and create new relationships and open new doors to things you may not have known beforehand.

Adjust Accordingly

Your schedule will change as the year goes on, so you want to make sure you can be flexible with it and make adjustments as you see fit. Consistency is key, don't let a few hiccups in your schedule take away from your motivation to stay on track.

Balancing your academics and fitness may initially be challenging, but once you start to create that consistency, you will notice a significant improvement in your overall health and lifestyle. Learning how to do this early on will help you achieve a much healthier, well-balanced lifestyle that you can follow all through college.

Whether or not you exercise, hip mobility plays a factor in your everyday life. Within the exercise realm, good hip mobility can be the difference between being “in the game” and just watching from the sidelines. In day-to-day life, hip mobility factors into nearly all movements, including climbing stairs, sitting and standing, and walking. If you find yourself wondering whether you could benefit from improved hip mobility, the answer is a resounding “Yes”! While understanding the importance of hip mobility is key, designing a routine that is appropriate for your needs and goals takes precedence.

Benefits of Improved Hip Mobility

If I were to pinpoint a few benefits of improved hip mobility, I would first look at the basic elements and emphasize the benefits of improved balance. Although you do not stand on one foot on a regular basis, you do, however, get in and out of your car, which requires a degree of balance. As hip mobility deteriorates, you may find it harder and harder to get out of your car.

A second area to look at is hip-strength imbalances in the body. This can become a more advanced quickly, so lack of hip mobility can lead to an abnormal strain on other muscle groups. An example of this is that an individual who sits all day may develop weak hip muscles (like the psoas, iliacus, and rectus femoris), which in turn could lead to the hamstring getting overworked.

Lastly better hip mobility can lead to fewer injuries and decreased overall pain due to hip tightness. Those who are running a marathon might discover tightness in their hips that could be remedied through a well-thought-out hip-mobility warmup.

Improving Your Hip-Mobility Warmups

Most workout formulas include a warmup process. If hip mobility is a focus, your workout would benefit from a few additions to the routine. Foam rolling, which has been around for a while, is a great way to get blood circulating to the muscles and decrease soreness (if you worked them out prior). Spending a few minutes to roll out the trigger spots (areas of higher tenderness) will help you feel better, and you will be able to exercise on a more consistent basis.

Second, I would suggest a dynamic movement stretch (rather than traditional static stretching) to help not only stretch the muscle, but also warm up the body for more movement. “The World’s Greatest Stretch” (yes, that’s really its name) takes the exerciser into a lunge position, rotating and opening up the torso to the ceiling. Why is this called the “World’s Greatest Stretch?” For starters, you are able to stretch not only your hip flexors, but also your hamstrings and torso. As you do the stretch, both sides back to back, you notice that the stretch allows you to flow, dynamically, which is a great way to get your body ready for movement.

Finally, another great stretch to do is simply called a Hip Internal Rotation Stretch. While lying on your back, cross one leg over the other, allowing the hips to lean to one side and getting a decent stretch.

Address Your Hip Problems Now

Some hip problems are not from a lack of trying. Physiologically, there are many reasons your hips might hurt. If you feel as though you are having excessive pain in your hips, you might need to consult with someone who can help you. Overall balance issues, unnecessary pain, and muscle imbalances can all become bigger, life-altering issues down the road, so take care of them before they become bigger issues.

We want you to feel good! Come see a NIFS staff member at the track desk to schedule a complimentary FMS Screen to determine ways we can best help you with your exercises. Remember to warm up properly and stretch when appropriate, strengthen your weaknesses to see real improvement, and consult a professional to help you develop your plan.

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

By this point, everyone has heard that exercise is good for health. The fitness industry has been growing significantly over the past decade. As of 2017, there were more than 200,000 health and fitness clubs worldwide, which is up from nearly 130,000 clubs in 2009. Clearly, fitness is becoming a huge part of peoples’ lives. But why are we seeing this massive growth in the industry, and in what ways is it improving health?

The Physical Benefits

The physical benefits of increased activity include the following.

Increased Muscle Mass

A well-known benefit to working out is increased muscle mass. This alone has so many benefits to your health besides the visual appeal that people seek. Muscle is a huge driver for metabolism. In fact, it takes so much energy to maintain muscle mass that having more of it increases metabolism significantly, even at rest.

Improved Bone Health

Most people hit peak bone mass in early adulthood. After we hit our peak, our bone density begins to decline. Several factors go into how much we build before we hit our peak and how fast we fall once over that peak. And of course, exercise is a huge factor in this. Weight-bearing activity that forces you to challenge gravity is huge in preserving or even building bone density by breaking down the bone so it can build back even stronger.

Better Sleep

Exercise can improve sleep quality by expelling built-up energy. Another way sleep improves is the cycle of body temperature brought on by exercise. During activity the temperature increases; once activity has stopped the temperature gradually decreases, causing chemicals to be released that promote drowsiness.

Increased Energy and Stamina

In the short term, exercise increases blood flow throughout the body to improve energy. Over time, exercise causes improvements in cardiovascular health, allowing the heart to pump more oxygen-rich blood throughout the body, therefore increasing energy.

Reduced Cholesterol

When exercise, weight loss, and dietary intervention are combined, the LDL (bad) cholesterol levels decrease while HDL (good) cholesterol levels increase.

Decreased Risk of Chronic Diseases

If you’ve ever heard the phrase “exercise is medicine,” it will be no surprise that exercise actually reduces the risk of chronic diseases. Various things happen in the body to cause this, but the most important is that by getting active, the chances of developing Type 2 Diabetes, some cancers, stroke, heart disease, and more are drastically reduced.

Increased Coordination and Balance

By staying active, people learn how to be more coordinated and balanced. Motor control over movements becomes more natural the more it is practiced, and will translate to real-life scenarios. In the long run, especially through aging, this is beneficial to help prevent falls and the negative consequences, such as fractured bones, that come along with them.

The Mental Benefits

The mental benefits of increased activity include the following.

• Stress relief
• Positive mood
• Improved mental alertness
• Reduced anxiety and depression
• Improved self-esteem
• Increased cognitive function

Most of these improvements occur due to the increased blood flow to the brain, which acts on the hypothalamic-pituitary-adrenal (HPA) axis. This area of the brain interacts with several other regions, including the limbic system, hippocampus, and amygdala, which are correlated with motivation, mood, and responses to stress. Other noted improvements may be explained by providing distraction, improving self-efficacy, and increasing social interaction. Research shows that exercise can improve cognitive function by promoting neuroplasticity. By staying active throughout adulthood and senior years, cognitive decline can be prevented.

Although many mechanisms go into this complicated process, one thing that is known is that the rate of neurogenesis, or the production of new neurons, is greatly increased by exercise. This may be the result of increased blood flow to the brain during exercise, with an abundance of oxygen and nutrients.

Other Benefits

A lot of benefits that come from exercise can be measured or researched. Some benefits are harder to measure but still occur. We learn how to set realistic yet challenging goals, learn the discipline needed to accomplish those goals, and learn more about ourselves. We can gain a better understanding of how much we can push ourselves and improve our mind-body connection.

How Much Should You Work Out?

The current Physical Activity Guidelines for Americans outlines the recommended amount of activity for different age groups. Adults should do at least 150 to 300 minutes of moderate-intensity aerobic exercise, or 75 to 150 minutes of vigorous aerobic exercise a week. Most health benefits can start to be seen at the minimum amount; however more benefits are seen beyond 300 minutes of activity a week. Adults should also do some type of resistance-training exercise at least two days of the week.

At NIFS, we have multiple group fitness classes every day to help you reach your goals and hit the minimum requirements. Check out the group fitness schedule for 30–60-minute classes to help you achieve at least 150 minutes of exercise a week.

This blog was written by Hannah Peters, BS, CPT, Health Fitness Instructor. To learn more about the NIFS bloggers, click here.

Imagine a tightrope walker, gracefully walking their path across their suspended highwire. An incredible amount of balance is required, along with stability and strength, to ensure that the performer maintains their position on the rope. Now think about balance as it applies to you and your profession or daily life. You might not even think about it, but you use balance every day. Things that you take for granted, such as walking down stairs, putting on a pair of pants, and getting out of your car require some level of balance, or else we would most likely take a tumble. Thankfully, there are exercises and routines designed to improve and train balance that transfer nicely to daily life.

As with any limitation or injuries, be careful and mindful of the doctor’s recommendations. Loss of balance could be a sign that you need to be checked out by your physician. That being said, we know that exercise can be great, but we would regard and yield to the utmost safety when approaching anyone who may be at risk or falling due to balance issues.

If you have come to the conclusion that your balance needs help, there is good news for you! Like most facets of life, balance can be improved. The answer to a question as simple as, “If you want to run a 5K in 20 minutes, what would you do?” is RUN! So, if you want to get better balance, what should you do? Practice balancing. You do not have to walk a tightrope on day one, but there are many exercises and fitness tools designed to help your balance improve.

Balance Exercises

Try the following exercises and activities, and see how you do with balance, then incorporate them into your routine. Assess your balance from time to time to see how you have improved.

• Stand on an unstable surface. Using an AirEx Pad, time yourself standing on one foot. Other exercises can be done while standing on the pad such as lunges, squats, and dumbbell overhead press, utilizing the unstable surface to challenge your balancing ability. Other unstable surfaces you may use as you advance include the BOSU ball, half foam roller, and sand.
• Try unilateral exercises. Improving your leg strength through unilateral exercise is another great way to improve your balance. Some examples of these exercises include lunges, split squats, and my personal favorite, the single-leg sit and stand on a box. For this exercise, you will want to find a box that is the appropriate height (around chair height). Start from a seated position, then come to a complete stand using only one leg. Try to sit back down onto the box under complete control. This can be progressed with weights and movement patterns such as the overhead press.
• Join a group fitness class. Another way to improve balance is through group fitness classes. NIFS offers several classes that emphasize balance, such as BOSU conditioning and some that help you develop balance such as yoga and BODYCOMBAT. As stated above, the more you practice your balance, the better chance you have to improve it. In BOSU conditioning, we can progress and regress any exercise to fit your needs. The exercise doesn’t have to be impossible, but it should be challenging.

Improve Your Quality of Life

With the improvement of balance comes an overall improvement in your quality of life. Being able to trust your steps as you walk is important, as is being able to do things in life you love to do. Getting better is just a process and takes time. You must take that step forward; otherwise, you might be on shaky ground. For tips and exercises to promote balance, contact a Fitness Specialist at NIFS or join one of our many group fitness classes.

This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

When I first came to NIFS more than a decade ago (I know, right?), I brought BOSU Conditioning with me, and the NIFS community welcomed it with open arms (and legs, and core…you get the idea). I was fresh out of a training opportunity with the inventor of the BOSU, David Weck, while working at another gym. I took to the BOSU very quickly and loved the many training dimensions it provided and wanted to share it with as many folks as I could.

In its debut here at NIFS, BOSU was a hit and saw eight great years on the class schedule with many great instructors and class designs. But it needed a break. Finally that break is over, and BOSU has returned to the class schedule and is getting a lot of hype again!

What Makes BOSU So Awesome?

Here are few things you need to know about this powerful, multi-use fitness tool:

• BOSU stands for BOth Sides Utilized. This refers to the ball itself. You can use the dome side as well as the platform (flat side) for so many different movements. Both sides utilized also pertains to using both sides of the body in harmony.
• You can train all aspects of fitness utilizing the BOSU, including mobility, stability, core strength, power, strength, and cardio.
• Movement options are endless and can be adapted to the fitness level of the user.
• Movements can become three-dimensional, which is how we move in the real world.
• Provides an unstable surface, forcing the user to use important stabilizer muscles of the entire body.

Here are some videos that show some of those movements:

Five Reasons to Try BOSU

Now that we all agree that the BOSU is pretty awesome, here are some reasons to stop waiting and just take a class already. You won’t regret it!

• Be different: There is no other tool like the BOSU, so a class session designed around this one-of-a-kind piece of equipment will be very different from any class you might have experienced. We use different body positions and equipment differently than most training disciplines, making each class different than the last.
• Options for movement: There are countless options for different movement patterns that can be adjusted to suit any fitness level. No matter whether it is your first time on the ball or your 50th, the BOSU finds a way to challenge you.
• Specific adaptations: As mentioned before, the BOSU is an unstable surface that will increase the usage of small stabilizing muscles that are found all over the body globally, and locally to the area directly in contact with the BOSU. An unstable surface elicits a specific adaption of stability. “Use more, burn more" is a direct effect from a class; the more muscle you have to use, the more energy you will burn. If the goal is to increase your stability, balance, and core strength, the BOSU will provide that specific adaptation.
• Unique experience: There are exercises that are done on the BOSU ball, and then there are BOSU movements, both providing a unique exercise experience. There are also unique training effects that can only come from working with the BOSU. Effects such as the increased usage of the foot for grip and stability, which aids in all movement on a stable or unstable surface.

There are plenty more reasons why should try a BOSU class right away, but there are only four letters in the word. So what are you waiting for? Come see me on Sundays at 10am and realize what the BOSU can do for you!

This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.