Clubfit Blog | safety

Tips for Water Safety this Memorial Day and All Summer Long!

May 20, 2015 by Liz

Memorial Day is coming up and this is the time of year people begin opening their pools for the Summer. To ensure your family has a happy and safe Memorial Day and a great Summer packed with Swimming, here are some tips to help keep you and your family safe all season long!

Here is some helpful advice from Club Fit Briarcliff Aquatics Director, Ruth Garcia!

A happy woman If you are a pool owner, make sure your pool is surrounded by an adequate fence or barrier to protect your family as well as potential wanderers.

Children should start learning to swim around 2.5 years of age. We recommend starting even sooner with infant/parent classes to get them acclimated to the water.

If swimming in an unsupervised area, make sure you have another person with you. Children should never be unattended.

Do not consume alcohol while swimming. It impairs coordination, judgement and your ability to function normally in an aquatic environment.

Use Coast Guard approved gear and non-inflatable pool toys and swim aids. Inflatable floatation devices pose an increased risk of drowning as they are prone to popping. We also do not recommend using mermaid-like/uni-fin fins. This new trend is cute, but not necessarily safe as it positions the body in an unnatural way and has the potential to cause a distressed swimmer.

Be sure to protect yourself from harmful UV rays. Here are some suggestions from the American Cancer Society on how to stay safe in the sun!

Sign up for a CPR class so you are prepared in the event there is an emergency. Dates in May.

If you need further information on water safety, visit the American Red Cross for their top recommendations.

Interested in swim lessons at Club Fit? Contact or call and speak to someone in our Aquatics department for more information! Club Fit Briarcliff: 914.762.3444 ex. 2108)

Osteoporosis: A Safe Way To Exercise

April 3, 2014 by Liz

A doctor with an old woman
Osteoporosis is a systemic skeletal disorder, with a reduction of bone mass. A as result this predisposes an individual to be at increased fracture risk. (NIH Consensus Development Panel on Osteoporosis Prevention, Diagnosis and Therapy JAMA 2001:285:785-795). Exercise is one of the important keys to help prevent the changes in posture, help restore loss of body height, increase muscle strength with an emphasis on core strength and improve balance to reduce the risk of falls.

After being diagnosed with osteoporosis, the question quickly becomes what exercises should I do? It is important to address some basic concerns for types of exercise that are not safe. First and foremost, any exercise that emphasizes trunk bending is contraindicated, side-bending and trunk twisting should be done with caution. When working out in the gym or independently, avoid any exercise that involves the above trunk movement especially exercise that combines these movements. It is important to avoid knee to chest exercise, toe touches, straight leg raise or raising both legs together. Use caution when working out in the gym on any seated exercises using machines. The rule of thumb is to avoid machines that cause increased compression on the spine or bend the spine. It is also important to warm up with stretching exercises prior to beginning weightlifting or weight training exercise

Walking is an excellent exercise because it promotes weight bearing through the hip joints. It strengthens the bones with different forces. You can also walk backwards, sidestep; walk on uneven surfaces (for example, grassy surfaces or a hike in the woods) and inclines additional exercising can be Yoga and Pilates are also excellent forms of exercise, but this should be modified if you are diagnosed with Osteoporosis.

On April 9, 2014 pm Wednesday, 1:00 – 2:00 pm Caron DuBois, PT, MS will present a free lecture on “Osteoporosis. Learn Safe Ways to Stretch and exercise” at Briarcliff Physical Therapy at Briarcliff inside Club Fit.

If you have questions, please call 914-245-8807 or 914-962-2222 for more information or free consultation. Visit our website at:

Information used and/or adapted from the course OSTEOPOROSIS:A Comprehensive Treatment Strategy with permission of SARA MEEKS SEMINARS, P.O. Box 5577, Gainesville FLA