This time of year it’s easy to do nothing. The holidays are over, we’ve forgotten our New Years resolutions and it’s cold outside. These are all excuses we use to veg out and get out of shape. During the colder months we tend to slow down, put on weight and lose mobility. Unfortunately, bad habits often lead to a downward cycle of increased weight gain and additional health problems. The deeper into this cycle we fall, the harder it is to recover and every year this challenge becomes even more difficult.
By exercising regularly or starting a physical therapy program you can start slowly. There’s very little pressure at this time of year. You won’t be trying to look good in a bathing suit for a few months. Your walking tour of Italy isn’t right around the corner. You have time to get off the couch and prepare yourself at a slow and steady pace. You can build slowly so that you’re ready to run that 5K in the spring or wear heels to your daughter’s wedding in June.
The challenges of feeling good and exercising are even more extreme if you are afflicted with a chronic condition such as Rheumatoid Arthritis (RA). It’s even more important to take control of your health. Pharmaceuticals can help, but like so many other conditions, exercise is the most effective means of battling this condition. That’s why we’ve chosen to focus on RA for our WSPT University presentation this month. If you have RA or are affected by it any way we urge you attend our valuable seminar.
Whether you’ve been meaning to do something or you’ve just recently fallen off, now’s the time to take control of your health. Take care of your joints, your muscles, your weight. Sign-up to find out more.
When I was in 2nd grade, my elementary school, Taukomas had a program called “Run for Your Life.” I would document my daily and weekly mileage in a log book they gave us and I got points for my class that were redeemable for books and supplies for the classroom. I didn’t care much about the rewards, but I got hooked on running as a 7 year old. I would mostly run with my neighbor in the woods behind his house. We tracked out a 5-mile loop with the odometer on my bike and marked it with arrows on rocks and trees.
Years later I would run to get into shape for the soccer season. I stopped running for a few years and then got back into it while in PT school. A bunch of my classmates had registered for the NYC Marathon and they persuaded me to get off my lazy butt and join them. I was overweight and out of shape, a typical grad student at the time. It was April 1995 and I had until October to get fit. I was 25-years old and it came easy. I would have occasional knee soreness from dramatic mileage increases, but I was young and it never lasted long. I completed the 1995 NYC Marathon faster than I imagined possible and continued running since.
I have since done 3 more NYC marathons, a handful of half-marathons and multiple long distance triathlons which include a full or half-marathon.
My brother recently asked me if all this running hurts my knees. The best answer I can give him is that most of the time my knees feel great. If I overdo it, they get a little sore. If I were to carry a 50-pound bag of cement around with me all day, my back would hurt. Running is like any other strenuous activity; if you have the power and endurance to withstand the strain, you won’t injure yourself over the short-term or long-term.
Proper training and rest are essential to avoiding injuries of all types. I can train harder now (I’m 42
years old) than I ever did when I was younger because I’m stronger and I understand the importance of rest. When I don’t listen to my body and I push it too hard, I end up overly sore and have to take a few days off from quality training. Most of the time running is an activity that’s painfree and brings me loads of satisfaction.
I run because it makes me feel great, I’ve made a world of friends who run and it’s great for me. Back in 2nd grade I could have never known that the Taukomas “Run for your Life” program would actually propel me towards a lifetime of running.
In my next blog I’ll be critiquing “RunSmart: A Comprehensive Approach to Injury-Free Running” by Physical Therapist Allan Besselink.
-D.S.
Congrats to all the City Coach athletes who competed in IM NYC on Saturday. It was truly an awesome day - another one to add to the lore of this great city.
The amount of planning and effort that went into this event must have been astronomical. There were thousands of volunteers and Ironman employees on the course, around 2000 triathletes participated; and the event was mostly seamless.
After pre-race prep, registration and bike drop-off on Wednesday, Thursday and Friday, I got about 4 hours of sleep before getting to Pier 39 for a ferry to Transition at Ross Dock. After an hour to make final adjustments we reboarded the ferries and were brought to a barge 2.4 miles up the Hudson. As our ferry taxied up to the barge, we watched swimmers in wetsuits and fluorescent pink or green caps scoot down a ramp and into the flow of the river while a helicopter circled above, documenting the kickoff of the Inaugural NYC Ironman.
Ready...Set...GO!
By the time my ferry, the 4th of 5, cued up, the downstream flow of the Hudson River was powerful. Buoys sped past me on my left and I just maintained a steady, smooth stroke in order to conserve energy for the remainder of the day. I might have finished sooner if I was able to maintain a straight line instead of meeting face-to-face with a man in a kayak and crashing into a giant red buoy. No harm, no foul - downstream I go......
I was on my bike and off to the Palisades within an hour. Crowds cheered at Strictly Bikes in Fort Lee as we entered the exit ramp of the southbound highway. That entire 2-lane side of the Palisades Interstate Parkway was closed to traffic for the day. The road is mostly well-maintained, but there were several enormous potholes and grooves in the road in the last 5-6 miles from the northernmost end of the loops.
The lower half of the two 56-mile loops are relatively flat - the upper half...not so much. Up and down long hills, none very steep, but not forgiving. At no point did I feel like I was getting my ass kicked, but by the end it was clear to me that a beating had taken place. I felt the mental exhaustion of 6+ hours on the bike and my body was tight and depleted. No worries, just a marathon left to go.
I ran the Palisades 1/2 Marathon in June on the course of the marathon at around 7mins/mile. I expected to run at a pace of around 9min/mile on Saturday. That didn't go exactly as planned. I was more fatigued than expected from the bike, it was 85 and humid and I was experiencing some GI distress. Oh yeah, and the hills on River Road got significantly steeper since June. Two loops of a relentless 7-mile pounding. Did I mention that the hills also got steeper on the second loop? Thank goodness for the aide stations every mile or I wouldn't have known when to stop and walk. Not everyone is a fan of loops, but for me they provided the opportunity to see friends and teammates several times along the run. Everyone was so positive and supportive. Agnes danced when we saw each other. Jess reminded me, "You're a runner, Dan!" I had definitely forgotten that at Mile 9. Thanks ladies!
At Mile 15 we left the park and ran 0.5 miles up to the stairs of the GW Bridge. I would call that Heartbreak Hill, but I think that's taken and it was more like the straw that broke the camel's back for me. I had no choice but to sit in a chair under a canopy for about 5 minutes with 2 lovely ladies of a certain age. They fed me, brought me water and told me how inspiring the day was. They'd been out there since 8am. Bravo!
The Final Stretch
Off I went - to the bridge, up the stairs, down the stairs, across the bridge, down more stairs, around Washington Heights and eventually into Riverside Park in the 180s. This is all very familiar territory for me, so I knew how far I still had left - both comforting and discouraging. Down past the Little Red Light House, through the BBQs and volleyball games along the Westside Highway, eventually out to Fairway. Team City Coach awaited. They seemed shocked to see me, maybe assuming I was still swimming, more likely experiencing spectator fatigue from an exhausting day. You guys were great and you energized me when I needed it bad. Thanks!
"It's just a 10K away"
At that point, it was the longest 10K I've ever done, but the body was on auto-pilot. The run is mostly flat from there except for a few short ascents and descents in the park. I caught on with another runner at my pace and we helped each other along for about 4-miles. She told me about her first IM. She had rushed through the finish. She advised me to savor the moment.
Then from atop the little hill at Mile 25 I could hear my wife cheering my name. When I got there I was greeted by her, my son, my daughter, my mom,her boyfriend and some very close friends. I hung with them for a minute to appreciate the moment and catch my breath.
From there I slowly jogged down the hill and then used the adrenaline from my cheering section to take me home. As advised, I took my time through the finish corral, walking the final 20 meters to savor the moment. I'll never forget it.
Overall, Saturday was one of the most amazing days of my life. Congrats to everyone who organized the race and to all the finishers - You are an Ironman!!!
Posted by
Jeni P. on Fri, Feb 03, 2012 @ 01:44 PM
Welcome to BronxFit Buzz, a nutrition blog dedicated to providing you with real tips that take the guesswork out of making healthy choices for your life. This week’s BronxFit class topic is “Healthy Eating and Living”. We will learn basic principles about what makes up a healthful diet and how to best plan our meals to achieve our nutrition goals.
Don’t Let Winter Put Your Exercise Routine on Ice!
Created By: Maria C. Romano, MS RDC DN
During the winter months, the short days, icy temperatures and snow-covered streets can make sticking to your exercise routine a challenge – but not impossible. When the weather refuses to cooperate, there are a lot of ways you can keep your exercise routine indoors. Try these suggestions so you can stick to your goals of getting and staying fit!
- Take the stairs! Whether in your place of work, your apartment building, the doctor’s office, or the mall, the stairs are an excellent indoor form of cardio activity. Start gradually if you need to by climbing the stairs for one or two flights and then taking the elevators the rest of the way. Add one floor per week, as you feel ready. Before you know it, you will be able to climb several flights of stairs without feeling winded and you will begin to notice your leg muscles firming up. On brutally cold days, a few trips up and down the stairs will be just what’s needed to keep your fitness routine on track.
- Hit the treadmill ! If you already belong to a fitness club, now is the time to get back into the routine of going back to the gym. Start by going once per week and gradually increase to twice per week, etc, as you are able. You can walk on a treadmill at your own pace and can gradually increase your speed, distance, and incline as you build up your stamina. If you haven’t yet joined a health club, now is a great time to sign up for one of WSPT’s membership plans that allow you to work out in a state of the art facility under close the supervision and guidance of highly trained fitness professionals. Who better to motivate you than a personal trainer who is just as dedicated to your fitness goals as you are?!
- Multi-task! While out running errands, take a few laps around the mall or walk the store aisles a few times. Take breaks from sitting at your desk to take a lap around your floor at the office. While home chatting on the phone or watching TV, march in place or pace back and forth to get your blood flowing, or pick up some weights to squeeze in some strength training.
- If you do head outside, dress in layers to protect yourself against the cold! Exercise can generate a lot of body heat, and wearing several layers of clothing will keep you from catching a chill as your sweat dries. Start with a shirt made of synthetic material so your sweat will be drawn away from your bosy and then add a cotton top and a fleece or wool coat. Pay extra attention to your extremities, making sure to keep your hands, feet, ears, and head extra warm!
The late comedian Patrice O’Neal is now famous for saying, “My doctor has told me that if I don’t lose weight, it will kill me. That’s not motivation enough for me.” O’Neal had severe diabetes, which led to a stroke that killed him in November 2011 at the young age of 41.
Obesity can affect every system in the human body. In physical therapy we most commonly see obese patients who have complications associated with diabetes, arthritis and heart disease. There is a genetic component to each of these diseases, but for the most part, they are preventable. Diabetes, arthritis, and heart disease are non-communicable diseases. You don’t catch them from being in a room with someone who has them. You don’t get them from kissing or getting sneezed on.
The human condition is such that the possibility of being sick or dying is not enough to persuade most people to change the way they live. Most of us need to get a diagnosis from a professional or see someone close to us get sick or die to make significant changes in the way we manage our health. Diabetes, arthritis and heart disease are acquired subtly; you don’t just wake up with arthritis in all your joints one day. They take time to make their way into your life, usually without you even knowing. This can be a double-edged sword. If you choose to make a change, this can be a positive. Small tweaks in your diet and increases in your exercise volume can decrease your weight and improve your overall health. On the other hand, the slow creep of these obesity-related diseases allow people to rationalize doing nothing, with the excuse that they have plenty of time before it gets serious.
Obese patients usually see a Physical Therapist because the arthritis in their knee is so bad they can’t climb steps or the diabetic neuropathy in their feet is so painful that they barely walk any more. By this stage, these symptoms are very challenging for the PT to treat. Multiple medical issues coupled with a lack of mobility creates a complicated scenario. This patient has to get moving despite the pain.
Arthritis is caused by a constant wear and tear on a joint to the point of irritation and chronic inflammation. The inflammation leads to breakdown of cartilage and bone, causing pain and dysfunction. Obesity makes it nearly impossible to allow that joint to rest and heal. The patient’s de-conditioned state also makes it very challenging for them to get active enough to lose weight.
The complications associated with diabetes and heart disease are similar. A major element of healing is blood flow. Blood supplies oxygen to the body and oxygen fuels chemical interactions, including cell reproduction and growth. Healing is essentially growth of new, healthy cells and it can’t happen without ample blood supply. Heart disease prevents sufficient amounts of blood to be pumped throughout the body while diabetes affects the quality of that blood supply. Both diseases make it extremely challenging for the body to heal itself.
Movement and exercise are the key components of helping obese patients improve. A Physical Therapist is extremely aware of the risks and complications associated with obesity, arthritis, diabetes and heart disease. The major obstacle that most of these patients face is a fear that they are too overweight to exercise. This couldn’t be further from the truth. In fact, it’s necessary that they exercise. They just need to be guided by a professional.
Every patient is different and a PT will always do a thorough evaluation before designing a custom plan of care for each patient, but here is a typical program for someone who is experiencing complications related to obesity:
1. Pain control modalities if necessary
2. Cardiovascular exercise
3. Strengthening exercise
4. Balance training
5. Gait training
6. Aquatic exercise
7. Functional activity (ADL) training
8. General nutrition education and consult to nutritionist/dietician if necessary
Ask the Physical Therapists at WSPT how PT can help you manage Obesity and Obesity related conditions.
Growing up I used to watch the Ironman World Championships from Kona, Hawaii on TV once a year. I was completely fascinated with the extraordinary athletic strength and endurance on display. I knew that a marathon was an amazing feat and these athletes were doing the 26.2 miles after swimming 2.4 miles and biking 112 miles. I thought this was extraordinary and it seemed like something that only freaks of nature could accomplish. I always imagined this to be way beyond my potential. Even years later, after I had completed a marathon and started doing short-distance triathlons, an Ironman was not even on my
radar.
Something changed when the 2012 NYC Ironman was announced in June. Now there was a world-class full-distance triathlon coming right here to the Big Apple. It seemed like an obvious match for the tract of progression I've been taking in my triathlon career. Last summer I did a few Olympic distance races (about 1/4 of an Ironman),
I'll do a few more this summer, and in October I'm doing a 1/2 Ironman - 1.2-mile swim, 56-mile bike, 13.1-mile run. After that, I'll spend a good part of the next year training for the 140.6 total miles of the Ironman in August 2012.
Many people, myself included, constantly think we're living a healthy lifestyle, even as experts warn us that that is not the case and current lifestyles will have consequences down the road.
Too much fast food, alcohol and/or sugary drinks are putting people at an increased risk for heart disease and stroke.
Begin your journey to a healthy heart Today!
In an attempt to ensure my healthy heart, I decided to research what changes needed to be made in order to stay healthy and came across a great article from the American Heart Association... check out the snippet below:
...Your lifestyle is not only your best defense against heart disease and stroke, it's also your responsibility. A heart-healthy lifestyle includes the ideas listed in the heart below.
Stop Smoking
If you smoke, quit. If someone in your household smokes, encourage them to quit. We know it's tough. But it's tougher to recover from a heart attack or stroke or to live with chronic heart disease. Commit to quit. We're here to help if you need it.
Choose good nutrition
A healthy diet is one of the best weapons you have to fight cardiovascular disease. The food you eat (and the amount) can affect other controllable risk factors: cholesterol, blood pressure, diabetes and overweight. Choose nutrient-rich foods — which have vitamins, minerals, fiber and other nutrients but are lower in calories — over nutrient-poor foods. A diet rich in vegetables, fruits, whole-grain and high-fiber foods, fish, lean protein and fat-free or low-fat dairy products is the key. And to maintain a healthy weight, coordinate your diet with your physical activity level so you're using up as many calories as you take in.
Reduce blood cholesterol
Fat lodged in your arteries is a disaster waiting to happen. Sooner or later it could trigger a heart attack or stroke. You've got to reduce your intake of saturated fat, trans fat and cholesterol and get moving. If diet and physical activity alone don't get those numbers down, then medication may be the key. Take it just like the doctor orders. Here's the lowdown on where those numbers need to be:
- Total Cholesterol: Less than 200 mg/dL
- LDL (bad) Cholesterol:
- If you're at low risk for heart disease: Less than 160 mg/dL
- If you're at intermediate risk for heart disease: Less than 130 mg/dL
- If you're at high risk for heart disease (including those with existing heart disease or diabetes): Less than 100mg/dL
- HDL (good) Cholesterol: 40 mg/dL or higher for men and 50 mg/dL or higher for women
- Triglycerides: Less than 150 mg/dL
Lower high blood pressure
It's the single largest risk factor for stroke. Stroke is the No. 3 killer and one of the leading causes of disability in the United States. Stroke recovery is difficult at best and you could be disabled for life. Shake that salt habit, take your medications as recommended by your doctor and get moving. Those numbers need to get down and stay down. Your goal is less than 120/80 mmHg.
Be physically active every day
Be physically active every day. Research has shown that getting at least 30 minutes of physical activity on 5 or more days of the week can help lower blood pressure, lower cholesterol and keep your weight at a healthy level. But something IS better than nothing. If you're doing nothing now, start out slow. Even 10 minutes at a time may offer some health benefits. Studies show that people who have achieved even a moderate level of fitness are much less likely to die early than those with a low fitness level.
Aim for a healthy weight
Obesity is an epidemic in America, not only for adults but also for children. An epidemic is when a health problem is out of control and many people are affected by it. Fad diets and supplements are not the answer. Good nutrition, controlling calorie intake and physical activity are the only way to maintain a healthy weight. Obesity places you at risk for high cholesterol, high blood pressure and insulin resistance, a precursor of type 2 diabetes — the very factors that heighten your risk of cardiovascular disease. Your Body Mass Index (BMI) can help tell you if your weight is healthy.
Manage diabetes
Cardiovascular disease is the leading cause of diabetes-related death. People with diabetes are two to four times more likely to develop cardiovascular disease due to a variety of risk factors, including high blood pressure, high cholesterol, smoking, obesity and lack of physical activity.
Reduce stress
Some scientists have noted a relationship between coronary heart disease risk and stress in a person's life that may affect the risk factors for heart disease and stroke. For example, people under stress may overeat, start smoking or smoke more than they otherwise would. Research has even shown that stress reaction in young adults predicts middle-age blood pressure risk.
Limit alcohol
Drinking too much alcohol can raise blood pressure and lead to heart failure or stroke. It can contribute to high triglycerides, produce irregular heartbeats and affect cancer and other diseases. It contributes to obesity, alcoholism, suicide and accidents. The risk of heart disease in people who drink moderate amounts of alcohol (an average of one drink for women or two drinks for men per day) is lower than in nondrinkers. However, it's not recommended that nondrinkers start using alcohol or that drinkers increase the amount they drink.
Often, making lifestyle changes is all that's need to reduces the risk of heart related problem. So whatever your age, start taking steps to improve your heart health. I know I will!
This is my response to a blog on stretching.............
http://toddhargrove.wordpress.com/2010/11/24/quite-a-stretch-guest-post-from-paul-ingraham/
Great blog - very specific info on the effects of stretching prior to performance. Most of the article is backed by quality evidence that has become accepted throughout the physical therapy and fitness community. What is not addressed here and in much of the literature is the long-term effects of stretching (or not).
The author suggests that most people do not need to be more flexible. According to a recent study by the CDC, the risk of having symptoms of osteoarthritis in at least one knee by age 85 was 45.5 percent. That's only in the knee, suggesting that more than 1/2 the population will live with arthritis in their lifetime.
There are several ways to prevent arthritis and stretching is one of them. Now I 
don't believe that stretching alone is the cure for arthritis, but increasing flexibility and relieving stress on the joints is one element of a joint preservation program. A stretching program can also improve exercise performance as indicated by this article from the ACSM
Stretching has gotten a bad rap lately. I've recently read several articles and blogs downplaying the value of stretching. The bottom line is that stretching is not a quick fix. Over the long haul it will increase muscle elasticity, overall flexibility, and performance.
This is my response to a blog on stretching.............
http://toddhargrove.wordpress.com/2010/11/24/quite-a-stretch-guest-post-from-paul-ingraham/
Great blog - very specific info on the effects of stretching prior to performance. Most of the article is backed by quality evidence that has become accepted throughout the physical therapy and fitness community. What is not addressed here and in much of the literature is the long-term effects of stretching (or not).
The author suggests that most people do not need to be more flexible. Stretching my have other value though. According to a recent study by the CDC (http://goo.gl/TsKrX), the risk of having symptoms of osteoarthritis in at least one knee by age 85 was 45.5 percent. That's only in the knee, suggesting that more than 1/2 the population will live with arthritis in their lifetime.
There are several ways to prevent arthritis and stretching is one of them. Now I don't believe that stretching alone is the cure for arthritis, but increasing flexibility and relieving stress on the joints is one element of a joint preservation program. A stretching program can also improve exercise performance as indicated by this article from the ACSM - http://goo.gl/Q9Rix
Stretching has gotten a bad rap lately. I've recently read several articles and blogs downplaying the value of stretching. The bottom line is that stretching is not a quick fix. Over the long haul it will increase muscle elasticity, overall flexibility, and performance.
The bad news: If you have not ever injured your back, odds are that you will. 80% of people have a lower back injury at some point in their life.
The good news: If you have not had a back injury, then you are less likely to have one in the future than someone who has, and the chances are that your injury will be less severe than if you have a history of back injuries. Most lower back pain responds well to treatment and is often fully resolved within a month.
A back injury can result from a congenital deformity, repetitive strain, traumatic incident, or any combination of the three. I’m often asked, “Is back pain genetic?” In most cases, certain people have a predisposition to back pain and they don’t consciously do anything to prevent it. They may live a sedentary lifestyle, not exercise regularly, and even work at a job where they sit all day or lift heavy boxes. This would be like being born with a genetic likelihood of acquiring diabetes and living on a sugar-laden/high carb diet. Your chances of avoiding the affliction would be very unlikely.
The structure in the lower back that is injured more than any other is the disc. Discs
are tough, fibrous shock-absorbing pads. They rest between each of the spinal vertebrae, providing support and facilitating normal movement. If extraordinary force is placed on a disc at the proper angle, it can either wear down over time or immediately rupture. Either way, the result can be local pain, radiating pain, leg numbness, leg weakness, or any combination depending upon the severity and impingement on adjacent nerves.
If you are experiencing any of these symptoms, the most effective form of treatment is to address it in the early stages. Conservative treatment by a physical therapist will often help relieve these symptoms in 2 weeks or less. A PT will also teach you how to manage a chronic condition and prevent future injury.
For a direct consult with a PT...
If you don’t have back pain and you want to keep it that way, several factors can work in your favor:
- Regular exercise emphasizing cardiovascular fitness
- Core stabilization exercises
- Utilizing safe postures during work and recreational activities
- Maintaining a normal weight for your body type
Get started today. Don’t be 1 of the 80%.