You may ask yourself, “What factors play a role in maintaining a healthy heart?” There are many, but the good news is, YOU have control over almost all of them! Aside from genetics, cardiovascular exercise, nutrition, alcohol consumption, and smoking/tobacco use are the main agents that influence your heart health. Specifically, staying active will help prevent obesity, decrease blood pressure and LDL cholesterol, raise HDL cholesterol, improve blood sugar control, and make that heart of yours nice and strong! Developing good eating habits such as avoiding processed foods, limiting sugar intake, and increasing consumption of fruits and vegetables will aid in sustaining adequate blood flow by decreasing the risk of hypertension and lowering LDL cholesterol.
Eating foods lower in sodium and limiting alcohol consumption to 1–2 drinks daily can help lower blood pressure as well. Finally, abstain from smoking or using tobacco and make an effort to spend time in smoke-free environments whenever possible. Consciously following these simple guidelines or making small changes to work towards them will ensure longevity and a thriving heart. Happy Heart Healthy Month everyone!
Come join Alicia at this month’s Nibble and Nourish in our JV café to learn about the heart health benefits of cauliflower and how you can incorporate it into your diet this month!
Balancing the 24-7 responsibilities of everyday life while taking time for oneself can be as elusive as catching a cloud, and, often, the first casualties of this struggle are one’s own health, fitness, and sense of serenity. Experienced hiking leaders and Club Fit Jefferson Valley members Peter Meskin, Andrew Stein, and Michael Capsuto have the antidote, however, and it’s the longstanding Club Fit Hiking Club that has traversed the trails of the Hudson Valley for over two decades. A free activity for Club Fit members and their guests, hikes range from easy to challenging, and the only prerequisites are good physical condition, hiking boots, and a sense of adventure. The ability to combine exercise with the natural wonders of the Hudson Valley has never been easier … or more fun!
Peter Meskin is a former New York City high school English teacher whose innate gift for teaching earned him several awards for innovation in teaching his students desktop publishing in the days when computers were practically unheard of in the classroom. His inspiring teaching style still touches everything he does, whether in a classroom or in the great outdoors. The hiking bug first bit Meskin as a child growing up in Brooklyn, and as a young man, he went on day hikes with the American Youth Hostels hiking club throughout the Hudson Valley. Later, as a member of the Westchester Trails Hiking Club and the Appalachian Mountain Club (AMC), he became a hiking leader and received extensive training from the AMC at the 1,800-acre Blue Mountain Reservation in Peekskill. Not limited to dry land, however, Meskin was also a sailing instructor for the New York Sailing School on City Island, received his Coast Guard Captain’s license, and had his own charter boat business in the British Virgin Islands. His hobbies also include sculpting in wood and stone along with photography, and he and his wife, Diane, volunteer at a humane society animal shelter and Guiding Eyes for the Blind where they foster puppies to help socialize the potential guide dogs at a young age.
22 years ago, Club Fit Jefferson Valley reached out to Meskin about creating a hiking club, and it was about this time that Meskin met fellow Club Fit member Andrew Stein. Another avid hiker who grew up in the Bronx, Stein has hiked all over the country including Alaska and the Rockies, and as a videographer he has documented some of his favorite experiences. Encouraged by friends to share his local hiking experiences, Stein decided to look into starting a hiking club. As if Mother Nature herself introduced these two, their meeting couldn’t have happened at a better time. “Andrew is a caring and engaged hiking leader and has hiked the local trails since he was a boy,” says Meskin. “He shares his vast knowledge of local history and lore with the hikers, and his friendly dog Molly accompanies him on the trails, greeting all of the hikers and giving them even more reasons to smile. Andrew has been very important to the success of the hiking club.”
Hand-picked from within the hiking club, Club Fit’s third hiking leader is Michael Capsuto, a Yorktown resident who has been hiking since childhood. Capsuto discovered the hiking club 10 years ago, and his vast knowledge of area trails along with his Red Cross certifications in adult first aid/CPR/AED make him a valued addition as a hike leader. “Michael has an intimate knowledge of the trails from many years of hiking with the Club Fit Hiking Club and on his own,” says Meskin. “He is a caring and compassionate person who only wants the best for our members.”
Meskin, Stein, and Capsuto all combine working out at Club Fit with their outdoor exercise routines and agree that daily exercise is the key to staying healthy. They can often be found in the cardio area on the treadmills and elliptical machines or in the strength training area using equipment like the FitLinxx circuit. “I’ve been working out at Club Fit since the 1980s,” says Meskin. “They are constantly reinventing themselves, integrating new exercise strategies and programs to keep everyone involved and motivated.” Combine that with the physical and mental benefits of hiking, and the result is a full mind-body workout that spells balance with a capital B.
The Club Fit Hiking Club is always ready to welcome newcomers and familiar faces, alike. Hikes take place all year long, ranging from easy to challenging. No sign-up is required, and as part of the Club Fit membership, all hikes are free to members and their guests. The next two hikes are November 4th at Teatown with a Teatown naturalist and November 12th at the Fahnestock Park Appalachian Trail. To view a Hiking Club photo montage from Hike Leader Andrew Stein. Happy hiking!
By Chris DiSisto PT, DPT, CHT Director of Ivy Rehab Briarcliff
1) Position your seat tilt so that your knees are approximately at the same height as your hips (thighs parallel to the floor. This position will decrease pressure on your lower back and more evenly distribute vibration forces while driving.
2) Position the seat height so that your line of site is approximately 3in. above the dashboard and all mirrors are visible and adjusted appropriately.
3) Seat distance should enable you to completely depress both the accelerator and brake pedals without having to lean forward or backward.
4) The angle of your seat back (recline) support should be approximately 100-110 degrees to optimally position your pelvis and lower back.
5) The head rest should be fixated at a height which will approximate to the middle of your head.
6) Seat depth should allow for approximately 2-3 inches of space between the back of your knee and the front of the seat cushion so as to prevent pressure on the back of the knee. (back cushion may be added if necessary)
7) Lumbar support should allow the pelvis to rest in “neutral tilt position” or half way between 6 o’clock and 12 o’clock with reference to the pelvic clock. A lumbar roll may be added for desired positioning.
8) Position your steering wheel height so as to prevent obstructed vision of the road and drivers console (speedometer, odometer, fuel level, etc). Wheel distance should be 10-12 in. from your chest and create slight (20-30 degree) bend of your elbows, shoulder relaxed at your sides, and hands positioned at 8 o’clock and 4 o’clock respectfully.
9) The seat belt should cross directly above the (L) shoulder so as to prevent obstruction of shoulder mobility while also preventing strangulation hazard in the event of an accident.
Club Fit Member Patrick Doanne is pleased with the fitness success he achieved during Tiana’s Training Challenge
Patrick wrote us to thank Tiana for the great results she helped him achieve during the 40-day Training Challenge: “After rehabbing my injured knee for the past 10 months this program provided me with a great bridge bringing me back to fitness. During the 40 days I achieved all of my goals including improved strength and conditioning. Through the increased activity and Tiana’s nutritional counseling, I also achieved a substantial weight loss. Tiana is an excellent coach that has a tremendous understanding of fitness and movement patterns. She was able to modify each exercise to make it both safe and effective for me. Thank you for everything, Patrick”
The goals of the Training Challenge include losing weight, improving stamina and strength, and becoming the strongest version of yourself. Keep an eye out for future challenges!
Congratulations to Patrick on his hard work and success achieving his fitness goals!
Healthier and happier — Club Fit Member Janet Murff started training with Personal Trainer Candice O’Brien in 2015 and is now stronger, fitter, and happier.
“I’d like to express my appreciation to my trainer Candice and Club Fit. I am thrilled! The physical & mental benefits of exercise are amazing.
When I made my decision in November 2015 to have a personal trainer, I was out of shape and feeling stressed from two years of the life changing activities of caring for one’s parents; too much driving, too much sitting. Realizing what a difference a trainer would mean to my success, I signed up — and as luck would have it, I was paired with the right trainer from day one. I began with the goals of improved health and fitness. I knew that I could only commit to two or three gym visits per week. Consistency would make it work. Weight loss was far down my list. Today, I am much stronger, fitter, more toned, and happier than I was a year ago. Weight loss has been a bonus. I know that I could not have done this alone. I am excited to set new goals for 2017 and look forward to continue working with Candice to help me reach these.” – Club Fit Member Janet Murff
Congratulations to Janet on her hard work and her commitment to health!
With the beginning of fall and changing of the leaves, people enjoy being outdoors riding their bicycles. The physical therapists at Ivyrehab can teach you preventative measures to avoid bike injuries.
For the average bike rider cycling involves a limited repetitive motion. At an average cadence of 90 revolutions per minute (RPM), a bicycle rider cranks out 5,400 strokes each hour. This becomes 1.5 million strokes in 5,000 miles. So you can just imagine how this can lead to a lot of wear and tear on the cartilage, ligaments and joints of the knee.
I. What you need to know about for a proper Bike Fitting:
The most common bike fitting errors include a saddle that is too high or too low, excessive handlebar reach that causes you to lean too far forward, and improper alignment of the pedal and shoe.
The American Physical Therapy Association recommends that when evaluating a cyclist for a proper bike fit the following assessment be performed:
●Foot to Pedal: The ball of the foot should be over the pedal spindle (the bar in the middle of the pedal on which the pedal “spins”). For cleat users, it is important to establish a neutral position of the cleat on the shoe. This will allow for neutral tracking of the knee through the pedal stroke.
●Saddle and Knee/Pedal Position: Saddle height should allow the knee to be slightly bent at the most extended portion of the pedal stroke. A suggested knee angle at dead-bottom-center is 30- 35 degrees while the foot is in the pedaling position.
●Saddle tilt: Saddle tilt for normal-endurance bicycling should be level. Pay close attention to the portion of the saddle that will be supporting the ischial tuberosities, or “sitting bones.” Cut out saddles allow for better tissue oxygenation. A well-fit saddle will provide the best comfort and results.
●Saddle Position in relation to the handlebars: Saddle position should allow the knee to be over the foot (metatarsal heads, ball of foot) at the 3-o’clock position of the bicycle crank-arm. The foot should be in a normal pedaling position.
●Handlebars: The position of the handlebars will affect the comfort of the hands, shoulders, neck and back, as well as the overall handling of the bicycle. For the Recreational Rider the trunk angle (trunk from horizontal reference line) should be angled between 40-80 degrees, and the shoulder angle (trunk to humerus) should be between 80 and 90 degrees. The handlebar position, should allow the hands to be slightly wider than the shoulder width. This is for comfort of the hands, arms and shoulders. For the Road Rider the trunk angle (trunk from horizontal reference) should be between 30 and 40 degrees, and the shoulder angle (trunk to humerus) should be between 90 and 100 degrees. The handlebar position should be approximately 2 centimeters (or .79 inches) wider than shoulder width for comfort of the hands, arms and shoulders.
The ideal position of the knee in pedaling is to have the knee over the pedal and ball of the foot at the 3 o’clock position.
II. Common Overuse Injuries with Biking
● liotibial Band Syndrome (IT Band):
Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clipless pedals. Pain is caused when the band becomes tight and rubs over the bony prominences of the hip (greater trochanter) and/or the knee (lateral epicondyle). When the knee is flexed at 30 degrees and is at the bottom of the stroke motion, there is friction on the tendon attachment. Tight inflexible lower extremity muscles may also worsen the condition. The band becomes tight and pulls at the hip and knee causing pain. In order to minimize knee and hip pain, it is important to pedal with low resistance and keep the cadence at 80-90 rpm.
Another common knee injury is anterior knee pain, such as chondromalacia. This involves irritation of the cartilage behind the patellar and patellar femoral tracking of the knee. If there is a muscle imbalance of the muscles of the anterior thigh known as the quadriceps, the outside muscle (vastus lateralis obliqus) becomes tight and the muscle on the inside of the thigh (vastus medialis obliqus) becomes weak. This results in lateral movement of the patellar which does not “track” smoothly in the patellar groove and results in irritation to the patellar (patellar-femoral maltracking) and anterior knee pain.
● Hamstring Tendinitis
Possible causes are inflexible hamstrings, high saddle, misaligned bicycle cleat for those who use clipless pedals, and poor hamstring strength.
● Neck Pain
Possible causes include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. A saddle with excessive downward tilt can be a source of neck pain.
● Lower Back Pain
Possible causes include inflexible hamstrings, low cadence, using your quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars.
● Hand Numbness or Pain
Possible causes are short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle.
●Numbness or Pain
Possible causes are using quadriceps muscles too much in pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clipless pedals.
III. Prevention of Injuries with Stretching & Exercising
●Warm up for 5 – 10 minutes with gentle movement. Stretch slowly and gradually. Also do some stretching after you ride
●Exhale as you gently stretch muscles. .Develop a stretching routine for the quadriceps, hamstrings, ilio-tibial band, piriformis and calves Also, do stretching for your neck, trunk, chest, wrists and hands.
●Gradual resistive exercise for back musculature, abdominals, legs and arms
●Progress to closed chain exercises
●Progressive functional activities and agility skills
●Partial squats, step – ups and step – downs, lunges
●Proprioceptive training – balancing exercises
●Cross training: spinning, jogging, swimming
IV. Choosing a Correct Helmet
When you are choosing a helmet, fit is very important. For a helmet to protect you it must fit correctly. Other factors to know about a proper hat fit are:
●Make sure the helmet fits on the top of your head and does not tip backwards or forwards. It should be parallel to the ground. There should be about 2 fingers breadth between your eyebrow and the edge of the helmet
●The helmet should not move when you shake or move your head from side to side or up and down.
●Straps should always be fastened and fit snugly. It should also meet certain safety criteria. Look for “Snell Certified” or Meets ANSI Z904 Standard” on the box or on the helmet itself.
●There should be no cracks inside the helmet
Whether you are a beginning bicyclist or advanced rider and have and have an injury that is “holding you back from riding” our experienced and dedicated licensed physical therapists can help you get started. With Direct Access a prescription is not required to be evaluated. Contact Ivyrehab Briarcliff (914) 762 – 2222 and Ivyrehab Jefferson Valley (914) 245 – 8807 or visit our Website: www.ivyrehab.com to learn more about Direct Access.
Fall is coming and you know what that means! It’s time to hit the ground running. Literally and figuratively. It’s a busy time of year for everyone . . . especially families. It’s about coordinating schedules, getting kids back into the routine of heading to school every day, preparing for meetings, switching up your gym routines and restoring a sense of order back to life.
It doesn’t have to be a bummer and maybe even some of you can’t wait for the heat to break and the school bells to ring. We have some great things for kids that you might just love! Check out Breakfast Club Fit Kids at Club Fit Briarcliff. Drop off the kids at 7am and let them hang with us, work on homework, have breakfast or just chill out until the buses arrive! We’ll have movie nights and plenty of Parent’s Nights Out, so you’ll be able to relax while the kids are having fun! Keep an eye out for the School’s Out Camp Calendars too. That’s always a favorite during the school year! Of course we’ve always got your kids covered for various sports programs and swim lessons! Not to mention the awesome Swim Teams at each location! Our Jefferson Valley Swim Team deserves a special shout out for all their accomplishments last year!
For those of you who will mourn the Summer, don’t worry! Summer will be here again before you know it. Try to take advantage of the awesome Fall weather- take a hike with the Hiking Club, go for a run . . . maybe register for a Turkey Trot or any 5K! We’ll have a Paint Nite at Jefferson Valley on September 23rd that is sure to be a great time!
Be sure to look for the new Group Fitness Schedule, coming out on September 19th! There are so many great things to be excited about this Fall and we can’t wait to see you in the club!
Meryle Richman, PT, DPT, MS, CST, RYT Senior Director at Ivyrehab Briarcliff and Ivyrehab Jefferson Valley
Buying an athletic shoe involves multiple considerations!
It is important to wear proper footwear to avoid ankle and foot pain or injury. Factors that should be considered in determining which shoe is right for you include:
The activities that will be performed, the construction of the shoe, what surfaces you will be on and the type of foot you have. Each sport or activity involves different movements or jumping and shoes are designed to fit the activity. Running, for instance, primarily involves movement in a straight line. Basketball and aerobics involve jumping and time spent on the forefoot. For example, playing tennis which involves side – to – side movements in a shoe with supports for straight movement could result in an ankle sprain. In addition, if you are involved in weight training activities for the lower extremities, wear different shoes than you use for impact sports. The extra weight from training compresses the cushioning and affects the shock absorption of the shoe. Cross trainers should only be used for short distance running (less than two miles). Some activities are similar so it may not be necessary to buy different shoes for each activity.
Uneven surfaces cause increased movement in the foot and ankle. This makes the ankle joint and the foot more vulnerable to injury. For example, running on rough terrain calls for an athletic shoe that is wider. This increases medial and lateral stability and decreases the risk for ankle injury.
Important tips to know before purchasing an athletic shoe:
● It is important to evaluate shoe construction prior to making a purchase
● Bend the shoe from toe to heel. It should not bend in places that your foot does not. In addition, if you push it down, it should not rock
● Place the shoes down and look at them from behind to assure the shoes are symmetrical
●You should also check wear patterns because this will tell you when to buy a new shoe
● There are 2 basic foot types: pronators and supinators:
(a) Pronator type foot is: limited big toe mobility, a heel that appears to turn out and the inner border appears to flatten when stepping. This type of foot requires a” motion control” athletic shoe. These shoes have firmer heels and a straight seam down the middle of the sole.
(b) Supinator type foot is: high and rigid arches and a heel that turns to the inside. This type of foot requires a shoe with more cushioning especially if you plan on using it for running. The sole of the shoe usually has a curved seam down the middle.
In summary, no two feet are alike even on the same person. However, by using basic guidelines, you can reduce the risk of injury.
For a free 10 minute screening, contact Ivyrehab Briarcliff at (914) 762 – 2222 or Ivyrehab Jefferson Valley at (914) 245 – 8807. With Direct Access a prescription is not required to be evaluated and treated. Visit our Website: www.ivyrehab.com to learn more about Direct Access.
1. Athletic Footwear and Orthoses in Sports Medicine – INDER https://www.google.com/search?q=D.G.+Sharnoff+Matthew+B.+Werd%2C+%E2%80%8EE.+Leslie+Knight+-+2010+-+%E2%80%8EMedical&ie=utf-8&oe=utf-8
Kathi Grossman joined Club Fit in October of 2013 at the recommendation of her doctors. Read how Club Fit has helped to impact her life and help her reach her fitness goals.
I have been morbidly obese all my life. I ended up with Type 2 diabetes, hypertension, hyperlipidemia, arthritis, and no cartilage in one of my knees. I was injecting insulin up to four times a day and taking numerous medications. I finally had enough! I had WLS (weight loss surgery) on September 22, 2011, and lost 210 pounds, which changed my life more than I ever could have imagined. Within hours of the WLS I was off all medications. I am still medication free, except for supplements. Having been obese all my life, as the weight came off, other issues arose. No core, no muscle tone, loose skin EVERYWHERE!! My doctor gave me a prescription to join Club Fit on the HelpRx program, which was the best thing that could have happened to me. Personal Trainer Russ was my first encounter with a trainer. I was pretty intimidated, but Russ took his time, listened to me and my physical limitations, and designed a routine just for me. This was the beginning — I started taking classes, and I mean everything, even things I thought I couldn’t do just to challenge myself. I started with Retro-Low, Low-impact Zumba, Kickboxing, Definitions, 4×4, Corebar, Spin, and Yoga. If they had a class I was there. I started to see where I fit and what I liked to do. This could have been overwhelming as exercise was NEVER a part of my life. Now I love to spin and weight train and do a few machines. The instructors were excellent and most helpful. There are so many wonderful people who have escorted me on my journey. There is, however, one person who stands out and that is General Manager Mark Cuatt. He took me under his wing and gave me a crash course in nutrition and then an exercise regimen for me to follow. He didn’t have to do that; he has enormous responsibilities running the club on a day-to-day basis. Nonetheless, we would meet at the gym, I would email him my food menus and things started to change again! This has not been an easy journey. I had a few setbacks but, to date, I have lost 250 pounds!! As I type the number it seems surreal.
I take advantage of most of the things Club Fit offers. I have a MYZONE belt, I use it always and should I forget it, I am lost. I do the FIT-3D scans, which help you see the transformation you are attaining. This experience would not have been as successful without the help of so many of the personal trainers, instructors and coaches. I wish I could name all of you, as you are all very special to me, because at one time you made it a point to help me with your time, advice or even a friendly “Hello!”. ALL of you have made an impact in changing NOT only my outward appearance but teaching me that being healthy is an everyday choice. Mark Cuatt told me once, I am always going to wage this battle in my head with my weight. Some days I’ll win and some days I’ll lose; but “never give up” is the moral of this story.
So I thank Club Fit for helping me find ME—the me I was meant to be. You have helped to give a healthy me back to my husband, children and granddaughter. Hopefully I will be around a long time still working out, and if I can inspire ONE person through my story, then I have made a difference!
As we age the ability to maintain balance becomes more difficult. Many factors influence good balance, some of them are biological; and some we are able to influence and are able to improve. Balance and stability are important factors for aging adults to maintain a healthy lifestyle. Loss of balance is the primary factor in falls, which often results in serious injuries.
Good balance is dependent on sensory input form the eyes, the correct functioning of the balance system in the inner ear, posture and center of gravity and our ability to sense the position and movement in our feet, legs and arms. Vision affects the balance system, as the eyes send messages to the brain telling us where objects are in space.
Aging adults are affected by a loss of muscle mass and strength. This is associated with an increased risk of falls and hip fractures. It also has a great affect on maintaining a healthy lifestyle. Weakness in the ankle musculature may cause difficulty in recovering lost balance more quickly. Strong quadriceps muscles are necessary for good balance and walking. Evidence shows the strength and aerobic training can lead to a reduction in falls.
Loss of flexibility occurs with age. This may lead to difficulty climbing stairs, transferring from sit to stand and or getting out of bed without difficulty. Much of the loss of flexibility is due to inactivity. Flexibility exercises, stretches, gentle yoga will help improve flexibility of major muscle groups and therefore improve ones ability to complete everyday activities.
Postural changes develop as people age but not because they age. Rounded shoulders, forward head postures, increased thoracic curves in the spine are common postural changes. These changes affect the center of gravity in the body moving it forward. With changes in the center of gravity, older adults are more prone to loss of balance and an increased risk of falls.
Medications also contribute to the deterioration of the balance system. Research has shown that adding new medications in the previous two weeks increases the risk for falling.
There are many ways we can adapt to the changes in our bodies as we age. Some helpful tips include:
Promote safety in the home by using non-skid surfaces, eliminating area rugs & improve lighting in the home
Get a yearly eye exam
Proper nutrition and hydration
Know the side effects of your medication
Use caution with pets running around in your home
Different forms of exercise, such as strengthening exercises, flexibility and stretches, postural exercise, yoga, tai chi, and aerobic exercise such as walking, will all contribute to decreasing the risk of falls and improve your balance.
Guidelines from The American College of Sports Medicine suggest that:
1) Healthy adults under the age of 65 should aim for:
– Moderate intense cardiovascular exercises 30 minutes a day (aerobic exercise), five days a week or vigorous intense exercises 20 minutes a day, 3 days a week and strengthening-exercises twice a week
– Flexibility or stretching exercises are also recommended a minimum of 2-3 days a week
2) Healthy adults 65 years or older:
– Low-to-Moderate aerobic exercises, 30 minutes a day, 5 times a week and gentle strengthening-exercises (very light weights), 2- 3 times a week
– Flexibility or stretching exercises at a minimum of 2-3 times a week
For beginners, you can simply start out by learning the basics of the talk test, which is a rule of thumb for doing moderate-intensity activity and you can still talk, but not sing during an activity. However, if you are doing a vigorous-activity you would want to learn how to find your target heart rate and determine what intensity range you should be exercising at for optimal cardiac performance.
If you would like to improve your current level of fitness, but still have questions about how to begin a safe exercise program if you had an injury or illness, our experienced and dedicated licensed physical therapists can help you get started. With Direct Access a prescription is not required to be evaluated. Contact Ivyrehab Briarcliff (914) 762 – 2222 and Ivyrehab Jefferson Valley (914) 245 – 8807 or visit our Website: www.ivyrehab.com to learn more about Direct Access.
Osteoporosis is a disease affecting approximately 10 million men and women in America. It is the progressive loss of bone mineral density. With bone loss over time the bones become weak and brittle leading to the increased likelihood of fractures, and bone deformation. The cost to our nation’s economy can be as much as 13 billion dollars per year in lost productivity and health care costs.
Who is at Risk for Osteoporosis?
Eighty percent of those with Osteoporosis are women. Women over 65 years of age are at much greater risk than men for Osteoporosis. Anyone diagnosed with Osteopenia, low bone density and a precursor to Osteoporosis is at greater risk. Other risk factors include women who are white or Asian, postmenopausal, cigarette smoking, sedentary lifestyle and some medication. Also women who have had long-term menstrual problems or have mineral absorption problems may also be at risk.
What can happen if you have Osteoporosis?
Osteoporosis causes a hunched forward posture and the formation of a hump, in the middle back and decreasing height. Poor posture and muscle tension due to the hunched posture can contribute to the increase of falling because the person’s center of gravity is shifted forward. Weak and brittle bones increase the likelihood of fracture during falls or fractures of the spine.
Some symptoms that may be caused by Osteoporosis include back pain, poor posture, lost height and decreased mobility. Anyone over 65 or postmenopausal women should be screened for osteoporosis even if symptoms are not present. Doctors will perform bone density scans to rate the persons bone density and determine their diagnosis based on that scan.
Tips on how Physical Therapy can help Osteoporosis:
1. Physical therapy can be utilized to manage to progression of Osteopenia, Osteoporosis and their symptoms. The patient’s goals include prevention of bone loss and increasing bone density.
2. According to the American Physical Therapy Association (APTA), “The right exercises and good habits can keep bones strong and prevent or reverse the effects of osteoporosis. Weight-bearing exercise, such as walking, is an important way to build and maintain healthy bones. Muscle strengthening exercises have been found to stimulate bone growth and can help prevent and treat osteoporosis. These types of exercises are best if started early in life and done regularly. However, it is important to remember that you can begin exercising at any age and still reap great benefits”.
3. Avoid exercises and daily activities which round the spine, such as sit-ups, crunches, bending down to tie your shoes, certain exercise machines that involve forward bending of the trunk, and even movements and sports that round and twist the spine. Instead, hinge forward from your hips, while keeping your back straight.
4. Practice balance exercises (even at a wall or holding on) to reduce falls and resulting fractures. An individualized program may include a walking regimen, Tai Chi, yoga, Pilates and other exercises geared toward conditioning, balance, and coordination.
5. The APTA recommends: Using proper posture and safe body mechanics during all activities protects the spine against injury. Here are some tips:
– Keep your back, stomach, and leg muscles strong and flexible.
– Do not slouch.
– Use good body positioning at work, home, or during leisure activities.
– Ask for help when lifting heavy objects.
– Maintain a regular physical fitness regimen. Staying active can help to prevent injuries.
6. Always consult with your physician or physical therapist before beginning an exercise program, if you have osteoporosis, are at high risk for a fall, fracture, or have a medical condition that might affect your ability to exercise.
If you would like to be seen right away for learning how to set-up an exercise program, prevent an injury or chronic pain under Direct Access (no prescription is required), contact us at: www.ivyrehab.com.
Ivyrehab accepts most insurance plans (which our office obtains pre-approval from your insurance carrier) and will submit your office visit treatments for payment. You will be responsible for your co-payment depending on your particular insurance policy.
With one-on-one care this permits the therapist to construct a personalized program for the individual. After all, when it comes to rehabilitation, “it’s all about the people”.
1. National OP foundation, www.nof.org/osteoporosis.
2. Meeks, Sara Walk Tall. Triad Publishing Company (FL); 1st edition (June 15, 1999).
3. Bassey E. Joan, Exercise for prevention of osteoporotic fracture. Age and Aging. Nov. 2001: 29-31.
4. Rahmani, Poupak, Morin, Suzanne. Prevention of osteoporosis-related fractures among post menopausal women and older men. CMAJ. 2009:181; 815-820.
5. American Physical Therapy Association, Bone Health.http://www.moveforwardpt.com/Resources/Detail/bone-health-2
For the last twenty years, Mahopac resident Lisa Coffman has helped the greater Club Fit community to reach their goals and overcome life’s challenges both in and out of the water. An aquatic exercise instructor, swim instructor and one of the assistant coaches for Club Fit’s swim team, Lisa has helped many members to strike back against potentially sidelining injuries and arthritis through aquatic exercise classes like H20 Waterwalking and Cardio Splash. She has helped members of all ages master the life skill of swimming both recreationally and competitively. Perhaps most impactful, she has also helped members overcome their fears of the water and learn to swim.
Lisa’s passion and loyalty to the Club Fit aquatics program has been a steadfast anchor over the years. These same qualities have also colored the pages of Lisa’s life from her childhood in the Dakotas and Minnesota to her career as a standout collegiate swimmer at Division III Cornell of Iowa where she swam the 50 meter butterfly at the NCAA Championships and then as a walk-on member of the Division I University of Minnesota Golden Gophers team. While in college she had her first taste of teaching people to swim, a feeling of reward and purpose that remains with her today. “One of the most rewarding aspects of what I do,” says Lisa, “is when I’m teaching somebody, and it just clicks.” Whether it’s in a class, in a swim lesson or on the swim team, Lisa has made a real difference to countless members of Club Fit.
Lisa brings this same passion and loyalty to her volunteer work as a member of the Yorktown Heights chapter of P.E.O. Founded in 1869, P.E.O. stands for Philanthropic Educational Organization. An international organization, P.E.O. has over 6,000 chapters in the U.S. and Canada and over 250,000 members. P.E.O. strives to increase women’s opportunities for higher education through scholarships, low-interest loans, grants, emergency funds and the Cottey College in Nevada, Missouri. In addition to supporting P.E.O. programs, the Yorktown Heights chapter donates funds to local organizations Guiding Eyes for the Blind, Friends of Karen, and Hope’s Door. They also sponsor local women for P.E.O. assistance and programs. To learn more about P.E.O. and the Yorktown Heights chapter visit www.peointernational.org.
Lisa has always led a busy life working at Club Fit, volunteering with P.E.O., and raising her family. She and her husband Paul have two children Paul, 28, and Stephanie, 25 — who works full time at Club Fit Jefferson Valley as the WSI coordinator, a swim instructor, and a swim coach. While Lisa has a full schedule, her goal is to log at least 30 minutes of exercise every day. Sometimes she’ll work out before her classes in the women’s section or on cardio in the fitness center. Some days it’s lap swimming, and some days it’s just walking outdoors and enjoying the fresh air. Lisa feels daily exercise in any form is important to keep physically and mentally healthy. “Get thirty minutes of something in every day,” says Lisa. “Whether it’s cardio, weights, or swimming, just do something.” From Nike’s “Just Do It” to the NFL’s “Play 60”, Lisa’s E-30 philosophy is something we can all strive to incorporate into our lifestyle.
At 85 years young, Club Fit aquatic exercise instructor Harriette DeCarlo is an energetic powerhouse whose confident, welcoming handshake is indicative of the joie de vivre in which she lives her life. Always moving, always educating, Harriette leads those around her to a healthy body, a healthy mind and a healthy lifestyle.
A swimmer in high school, Harriette has always been an athlete — an avid runner, rower, and follower of Tai Chi, which she practiced at the Chuang Yen Monastery, a Buddhist monastery on 225 acres in Carmel, NY. But it wasn’t until joining Club Fit 30 years ago, that exercise truly became a part of her daily routine. Recognizing Harriette’s passion and knowledge of aquatic exercise and Tai Chi, Club Fit hired her two years later as an aquatics instructor, and she helped the club launch its first aquatic Tai Chi class in the 1990s. Since then Harriette has been enlightening members at Club Fit to the strengthening and restorative power of mind-body fitness in the water. Currently, Harriette teaches “Mind/Body Aquatics” on Tuesday mornings at 10:00 am. The class — a blend of yoga, Pilates, balance, and tai chi — is a full body workout integrating breathing, core strengthening, balance and relaxation.
So, how does Club Fit’s version of the Energizer Bunny keep going? “I can’t imagine a week without exercise,” says Harriette. “The Club is so much a part of my life that I don’t feel good if I’m not here.” Her routine at the club anchors her day, and she works out three to four days a week. On Tuesdays before her 10:00 am Mind/Body Aquatics class, she arrives at the gym around 7:00 am, and does her normal workout of cardio, weights, and stretching. Then she goes to the Café to meet with her longtime breakfast group of almost 20 years. Next, she heads to the Aquatic Center for her class, and then it’s back to the café to meet her lunch group, which has been meeting since she started teaching in 1988. Yes, her lunch group is 28 years old and an amazing testament to the friendships formed over the common bond of exercise, camaraderie and healthy lifestyles.
“I don’t think there’s a club in Westchester that compares to this,” says Harriette, “I will never give up Club Fit.” Harriette also feels the club is not afraid to lead, to take the initiative to do things that haven’t been done before — and not only in programming. “This is the only club I know that hires people with special needs,” Harriett says proudly. “I’ve never worked in a club that had the guts to do that — that took the initiative to do that.”
So, what’s next for Harriette? Rest assured, it will be more of the same with the current aquatic trend featuring yoga and Pilates — components she already integrates into her Mind/Body Aquatics class. And, rest assured, Harriette stands ready to welcome newcomers and regulars, alike, to Club FIt, the Aquatic Center, or even her breakfast and lunch groups, with her captivating smile and and that joie de vivre that make her not only an amazing instructor, but an amazing friend.
Let’s talk about how good it is to stay hydrated! What does your body need? Water! After all, the adult human body is comprised of 60% water. More details about the water inside you can be found on the U.S. Geological Survey in this great article on water properties!
Did you know that you need different amounts of water depending on your lifestyle? The general recommendation for how much water an adult needs daily is 3 liters for men and 2.2 liters for women according to the Mayo Clinic. If you exercise you need more, if you are pregnant or nursing you need more. Consult a complete list of daily recommended amounts.
You should never be thirsty. If you are, you are not hydrating enough. If you prefer drinking beverages that have more flavor, try adding some lemon to your water! Not only does it taste refreshing, but there are added benefits. Some of which include, cleansing your system, helping to keep your skin blemish free, added vitamin c and even gives your immune system a boost! More great benefits of drinking lemon water are right here on Lifehack.
Get yourself a nice water bottle (glass or metal is preferable) and start drinking water throughout the day! Hydrate and stay happy!
Come and meet Dr. Dhar and Brian McLean, DPT on April 28th at 6:30 PM inside the lobby of Club Fit Briarcliff. Attend the lecture from 7:00-8:00 PM (upper conference room).
Collegiate and High School females are 9-10 times more likely to suffer a non-traumatic Anterior Cruciate Ligament (ACL) injury than males in similar sports. This is the result of an anatomical increased angle at the knee in women, also known as a “Q” angle, which puts more pressure on the inside of the knee . However, according to Dr Yasmin Dhar, “It is more common to tear the ACL from a noncontact injury, like hyperextending or landing and twisting the knee, than a direct contact injury.”
Does a torn ACL have to be fixed with surgery?
From Dr. Yasmin Dhar’s experience with ACL tears, “The ACL cannot heal on its own, but not all tears of the ACL need surgery; treatment can depend on your activity level and amount of instability in your knee. People participating in sports or activities where they plant their feet, and twist or cut are susceptible to having an unstable knee and may be better off with surgery. Also if they are unable to modify their activities and desire an unrestricted lifestyle, they should consider surgery to have the best chance of returning to their pre-injury functional level. On the other hand, people who do not perform many cutting or pivoting activities, have no feeling of looseness in their knee, or lead a sedentary lifestyle may be able to function well with physical therapy to strengthen the leg, and possibly a brace. However, even sedentary people can experience giving way with simple activities such as going down stairs or stepping off a curb. When there is instability or giving way with simple life activities or sports, surgery is needed to restore normal kinematics and stability to the knee, preventing further damage to other structures in the knee.”
Come and learn more about ACL injuries and treatment options from Dr Dhar. www.YDharMD.com
Ways to Prevent and Minimize Knee Injuries
In order to prevent or minimize knee injuries, Brian McLean, DPT and Director at Ivyrehab Briarcliff will discuss the ACL Screening & Prevention Program that is currently being performed at Ivyrehab Briarcliff and Ivyrehab Jefferson Valley. By using a video analysis of the athlete’s knees in several positions of jumping (start position, before and after jumping), suggestions are made on the athlete’s exercise program, which is recommended to be done 3 times weekly for 6 weeks.
The ACL injury prevention program consists of an exercise program that includes: (1) warm-up exercises for maximum efficiency and conditioning, (2) integrating the components of ACL injury prevention for muscle and joint preparation with (3) combining flexibility and strengthening exercises and (4) plyometric exercises and agility drills that can facilitate a quick transition into practice activities.
Dr Yasmin Dhar is the Sports Medicine and Arthroscopic Surgery Specialist for Specialty Orthopedics in Harrison, New York. She completed her orthopaedic training at Westchester Medical Center, a level 1 trauma center, and her Sports Medicine fellowship at University of Pennsylvania. She is board-certified in orthopedic surgery as well as sports medicine. An avid athlete herself, her clinical practice focuses on the prevention and treatment of sports-related injuries of the shoulder, elbow, hip and knee.
She currently serves as the Chief of Sports Medicine at Montefiore New Rochelle Hospital, Assistant Clinical Professor of Orthopedic Surgery at New York Medical College, an affiliate physician for the LPGA tour, team physician for a number of local schools, and an Associate Master Instructor for the Arthroscopy Association of North America. http://www.ydharmd.com/
For additional information about attending this presentation please contact Ivyrehab Briarcliff at 914-762-2222.. You can also visit our website at www.ivyrehab.com.
Space is limited so call or stop in the register.
They say exercise is medicine for your soul. And, if anyone doubts it, look no further than Club Fit Briarcliff member Luzmarina Lalli, wife, mother, grandmother, and warrior. Eternally young at heart, Luzmarina uses the Fitness Center, Group Fitness classes, and the Aquatics Center, with her hands-down favorite being Zumba classes. Sounds like a description that could fit many of Club Fit’s faithful members, however, there is a difference. Luzmarina is battling chronic kidney disease (CKD).
CKD is the gradual loss of kidney function over time. According to the National Library of Medicine, sometimes the loss of function can be so slow that you do not have symptoms until your kidneys have almost stopped working. Diagnosed in the 1990s, Luzmarina had no idea she was sick — no warning signs that her body was rebelling against her, until blood work at a routine trip to the doctor uncovered the disease. Doctors found none of the symptoms typically associated with kidney disease and urged her to keep up her healthy lifestyle. Luckily, a healthy lifestyle was routine for Luzmarina and her family. The only addition was check-ups to monitor her kidneys.
Luzmarina joined Club Fit 15 years ago and immediately found a place for her passion for dance in the group fitness classes. When Club Fit first started offering Zumba classes, Luzmarina was hooked, and she’s been sashaying her way across the Club Fit studio floors ever since. Her current routine is two to three Zumba classes a week, if her schedule allows, followed by a workout on the Hoist Strength Training Circuit. She’s just discovered the Aquatic Arthritis class and the post-class visit to the whirlpool that is not only medicine for the soul, but medicine for an arthritic knee.
20 years into her diagnosis, Luzmarina’s CKD has, unfortunately, progressed to an advanced stage. While she’s feeling better now, August through mid-December of 2015 was a struggle marked with fatigue. Still Luzmarina tried to make it to Club Fit for Zumba and strength training when she could, but it was difficult. “Sometimes I could hardly stay awake,” recalled Luzmarina. “In Zumba I was so slow, but it was great for my attitude to go and be able to feel that I accomplished something.” Though fatigued and sick, she was still able to maintain a high enough level of fitness to avoid dialysis. Her doctors at Columbia-Presbyterian in Manhattan want to keep it that way.
Luzmarina’s doctors have recommended pursuing a living donor kidney transplant before a deceased donor kidney transplant. According to Columbia University Medical Center’s Renal Transplant Program webpage “A deceased donor kidney has a 50/50 chance of functioning for 10-20 years, post-transplant. In contrast, a live donor kidney has a 50/50 chance of functioning over 20 years. In addition, 50-60% of deceased donor kidneys are fully functional immediately upon transplantation, versus 97% of live donor organs” (Deceased Donor Kidney Transplant, 2015.)
So, while her family and friends rally around her to help find a match, Luzmarina is back to her routine, maintaining her health and fitness, while inspiring everyone around her with her energy, positivity, and love of Zumba. When a match is found, one thing is for sure — our Zumba warrior will be ready.
To learn more about chronic kidney disease and kidney transplantation, visit the following websites:
I love that when I am away I can now track my progress (with MYZONE). While it is great to have it tied to the gym and I love seeing it on the screen, I do go away for the summers and this allows me to keep up with my training in a consistent manner. And as we all know with fitness, consistency is key!
There are places in the gym where there are no MYZONE screens or they can’t be viewed (TRX room, certain spin bikes, the new ellipticals). I just realized today, I can just put my phone on and track my progress! So if I am bopping around on different machines/classes, I can continuously monitor myself.
Learn how to prevent changes in balance for a fall-free future.
Practice exercises to improve your balance!
Physical Therapy at Jefferson Valley
As we age the ability to maintain balance becomes more difficult. Balance and stability are important factors for aging adults to maintain a healthy lifestyle. Loss of balance is the primary factor in falls, which often results in serious injuries.
Many factors influence good balance. Some of them are biological and some we are able to influence and improve. Good balance is dependent on sensory input from the eyes, the correct functioning of the balance system in the inner ear, posture and center of gravity, and our ability to sense the position and movement in our feet, legs and arms. Vision affects the balance system, as the eyes send messages to the brain, telling us where objects are in space.
Aging adults are affected by a loss of muscle mass and strength, and have an increased risk of falls and hip fractures. Weakness in the ankle musculature may cause difficulty in recovering lost balance more quickly. Strong quadriceps muscles are necessary for good balance and walking. Evidence shows that strength and aerobic training can lead to a reduction in falls.
Loss of flexibility occurs with age. This may lead to difficulty climbing stairs, transferring from sit to stand and/or getting out of bed without difficulty. Much of the loss of flexibility is due to inactivity.
Postural changes can develop as people age which includes rounded shoulders, forward head postures and an increased thoracic curve in the spine. These changes affect the center of gravity in the body, moving it forward. With changes in the center of gravity, older adults are more prone to loss of balance and an increased risk of falls.
There are many ways we can adapt to the changes in our bodies as we age. Different forms of exercise, such as strengthening exercises, flexibility and stretching exercises, yoga, tai chi, and aerobic exercise, such as walking, will all contribute to decreasing the risk of falls and improving balance.
Join Physical Therapy at Club Fit Jefferson Valley for a free lecture: “Use it or Lose it” on March 31!
If you would like to attend this free presentation contact Physical Therapy at Jefferson Valley at (914) 245 – 8807 to reserve a seat. Space is limited to 10 participants.
It takes a special person to take a family tragedy and turn it into a positive, but that’s just what Suzi McDonough did. When her husband, Jimmy, a longtime member of Club Fit Jefferson Valley, was diagnosed with lung cancer in 2004 and passed away less than a year later, Suzi and her family didn’t turn inward. They founded the Jimmy McDonough Foundation, a nonprofit that supports cancer patients and their families in the local community, and makes a big impact despite keeping a low profile.
“Our goal is to relieve as much stress as possible for families going through a cancer diagnosis and treatment,” says Suzi. “My family and I know firsthand the importance of a good support system, and want to provide that to those who don’t have the support they need.”
Her husband’s diagnosis was a surprise to everyone. Father of five, Jimmy never smoked and was focused on his fitness routine, working out at Club Fit almost every day. He was an involved and enthusiastic supporter of his community and kids’ sports in Mahopac, continuing to coach even after his diagnosis. He was being treated for pneumonia when a CT scan and subsequent biopsy revealed Stage 3 lung cancer. He passed away in February 2005, after seven months of chemotherapy and alternative treatments, but he and his family remained optimistic and positive throughout.
Since its inception, the Jimmy McDonough Foundation has helped countless people in our community. From rides to appointments to financial assistance to family outings, the Foundation supports families through their cancer journey. Family members serve on the Foundation’s board, and their single fundraiser is a golf outing held every May at Mahopac Golf Club. “One hundred percent of our fundraising proceeds go to funding our services,” says Suzi.
An additional fundraiser was held last year at FDR Park in Yorktown, a 5K Run that involved Club Fit’s Jason Needle, who is also battling cancer. “Jason is so like Jimmy with his positive attitude, and he is such an inspiration,” says Suzi. “His enthusiasm during the 5K event reminded me of Jimmy’s optimism throughout our family’s ordeal.”
Suzi has kept herself busy in the years since Jimmy’s passing, not only with the Foundation, but as Town Councilwoman in Carmel. She also works for the State Senate, and enjoys spending time with her five now-grown children. “I have a choice,” says Suzi. “I can wilt away or look ahead.”
But the Jimmy McDonough Foundation is clearly her priority. “Through the work we do, Jimmy’s legacy will live on,” says Suzi. And Club Fit Jefferson Valley is jumping on the bandwagon, donating all proceeds raised at the club’s Open House on January 31 to the Foundation. With a $50 donation, attendees received raffle tickets for prizes including massages, tennis lessons, a week of summer camp, a big screen TV, etc. A win-win for everyone! If you couldn’t make it and would like to help Suzi and her family make a difference in the lives of cancer patients in your community, you can mail your donation to The Jimmy McDonough Foundation, 72 Lockwood Lane, Mahopac, NY 10541, and know that you helped brighten someone’s day!
By Liza Forster, RYT
Group Fitness Manager
Club Fit Jefferson Valley
Has Old Man Winter got you grounded? Being confined to home because of winter weather doesn’t need to put a cramp in your fitness routine. In fact, changing up how and where you exercise can actually give you an unexpected fitness boost.
First of all, remember that you don’t have to do everything all at once. 10 minute “legs” or intervals of exercise lets you crosstrain and keep you interested and more likely to push your own personal envelope. Three or four of these and you’ve exercised for 30 or 40 highly respectable minutes by the end of your day. Plus, jumping from isometrics, to endurance to strength work, etc, will keep your body and heart out of it’s comfortable routine, and out of it’s comfort zone. Combine the following as you like. Get your kids off of the laptops and make it a competition.
Ropeless jumproping- Put on your favorite music, and jump, jump, jump. One minute interval, 30 seconds of rest, repeat until you are at ten minutes total. Fast jump, joggy jump, skipping jump. Not only is jumping great cardio, but the impact lays bone on bone, increasing bone density. If you have bone issues, land lightly. Stepping in place is a safe alternative for delicate, more fragile bones.
Plank – Nothing like a straight arm plank to build some super strength. This one isn’t just for fighting the winter blues. Make this part of a daily practice all year round. Start at 30 seconds, and you progress, rock a 90 second plank. Pull your belly button firmly into your spine and keep it there. Wrists under shoulders, knees under hips. Can you say arms to die for?
Bicycle – Your grade school gym teacher got this right. Bicycle is a game changer. Back to one minute intervals on your back, 30 seconds rest in between. Alternate the work, fast bicycle for the first one, then S-L-O-W it way way down. Third one normal speed but hold the the elbow to the opposite knee as you cross, stay out of your comfort zone Keep your lower back flat on the ground.
Prisoner Squats – Nothing like squats to cut and define the glutes, quads, and hams. Lace fingers behind neck, elbows pulled back. Take a wide stance with feet parallel. Sit back into an imaginary chair, keeping knees over ankles and elbows pulled back. Up slowly and repeat. Exhale on the descend, inhale up and keep it slow. 4-6 rounds of 45 seconds with 30 seconds rest in between.
Wall handstand. Take a down dog (facing away from wall) with heels against a bare wall. Look in between hands at the floor. Walk your feet up the wall so that your legs are at a right angle from the wall. Hold for thirty seconds and walk down. As you progress, walk legs farther up so body is straight and almost perpendicular to the wall.
Repeat the series, and switch it up as needed throughout your snow day. Don’t forget to stretch everything out. 10 long breaths in a beautiful down dog hits the entire back of the body, sink into those heels, bend knees if you have any back pain. Don’t forget to shovel and have a snowball fight!