THE THOMAS TIMES
OCTOBER 2019
It’s Easier Than You Think How to Stay Fit This Fall Randy’s Ramblings CELEBRATE EVERY DAYWITHTHESE ODD OCTOBER HOLIDAYS!
1. International Coffee Day
16. Bosses Day
17. National Pasta Day
2. National Kale Day
18. No Beard Day
3. National Virus
Appreciation Day
19. EvaluateYour Life Day
4. World Smile Day
20. Brandied Fruit Day
5. Do Something Nice Day
21. Count Your Buttons Day
6. Physician
Assistant Day
22. National Nut Day
7. Bald and Free Day
23. National Mole Day
8. AmericanTouch Tag Day
24. National
Bologna Day
With the sun setting on summer, it’s easy to think your most active days are behind you and nothing but months of indoor workouts and dodging holiday treats lie ahead. You’ll be happy to know that you couldn’t be more wrong. In some parts of the country, the summer heat can actually be a workout inhibitor, encouraging folks to bask in the air conditioning or soak listlessly in the pool rather than get out on the baseball field or toss a frisbee. Thankfully, fall brings with it cooler weather and a plethora of outdoor traditions. Participating in activities like picking apples and pumpkins, taking long walks to look at leaves, dashing through corn mazes and haunted houses, and raking leaves should be enough to keep you hale and hearty through the season. Here’s a breakdown of a few fall favorites to help you stay fit.
9. Leif Erikson Day
25. Punk-for-a-Day Day
10. International Newspaper Carrier Day
26. Make a
Difference Day
27. National Tell a Story Day
11. It’s My Party Day
12. Moment of
28. Plush Animal Lover’s Day
Frustration Day
APPLE PICKING
13. International Skeptics Day
29. National
Frankenstein Day
An apple a day keeps the doctor away — and that’s doubly true if you pick it yourself. Psy- chology Today reports that picking apples burns the same number of calories as walking at an easy pace, and the activity can boost your energy level and your mood. If you’re with friends or family, an hour of apple picking will go by much faster than a stint on the treadmill.
14. National
30. Mischief Night
Dessert Day
31. IncreaseYour Psychic Powers Day
15. White Cane Safety Day
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VISITING THE PUMPKIN PATCH
As HuffPost.com puts it, “Pumpkin picking is the new kettlebells!” Jack-o’-lantern hunting in- cludes both walking and hefting weighty fruit, which means you’ll burn about 270 calories per hour tromping through the pumpkin patch.
LEAF PEEPING
It’s no secret that a brisk walk in the fresh air does a body good. If you can bring a friend along and make a point to search out beautiful fall leaves as you stroll, all the better! Increase your pace a bit to get your heart pumping and amp up the health benefits.
RAKING LEAVES
If you want to turn your activity up a notch to reach your fitness goals, look for Halloween or Thanksgiving fun runs planned in your area. These 5–10K dashes often pop up in the fall when the risk of heatstroke drops, and the themes guarantee a good time. If you’re lucky enough to have a run near you, grab a team, dress up, and sprint (or jog, or walk) your heart out. Who knows — fall might be your fittest season yet.
CORN MAZES
The fitness app MyFitnessPal calls raking leaves exercise, and who are we to argue with the ex- perts? According to its calculator, a 150-pound person who rakes for an hour will burn 272 calories, and that doesn’t count the calories you’ll burn while stuffing the leaves into bags and hauling them to the curb.
Wending your way through a corn maze or haunted house often means a lot of time on your feet, and there’s a good chance some- thing spooky will spur you to a sprint every once in a while. If you choose to explore the stalks, HuffPost.com claims you’ll burn more than 200 calories per hour.
Can Yoga Improve Your Basketball Game?
NBA Players Say Yes
really,” Love’s yoga instructor, Kent Katich, told STACK. As a former basketball player himself, Katich is intimately familiar with the sport and claims that even a couple of minutes of yoga can help in a pinch.
We all know that ballet is the secret behind many NFL players’ footwork skills, but did you know that yoga can offer similar game upgrades to basketball players? Fitness experts agree that if you’re trying to get better at shooting hoops, then you can benefit from regular yoga sessions. According to yoga instructor Karla Tafra, there are multiple payoffs to adding stretches like Crescent Lung, Tree Pose, Bridge Pose, and Warrior 2 to your exercise arsenal. “Basketball is extremely fast-paced, with lots of jumps, twists, turns, coordination, and sprints that take a huge toll on the joints and tendons,” Tafra told BodyBuilding.com. “Keeping them flexible and strong prevents injuries and aids recovery.” According to STACK, many of today’s top players are already well aware of the protective powers of yoga. NBA stars like Blake Griffin, Kevin Love, and LeBron James all regularly bend themselves into pretzels to improve their game. Love integrates an hour of yoga into his workouts two or three times each week.
“It’s not about doing an hour of yoga every day,” he said. “It’s about how you feel and what you need right now.”
Some yoga poses are known for building strength, while others can improve flexibility, ease sore muscles, elongate the spine, and even reduce stress. Combined into an hourlong practice over weeks, months, or years, these yoga poses can make a player lighter on their feet, quicker to duck or dive, more graceful with their reach, and more relaxed. If you’re still in doubt, take it straight from All-Star LeBron James, who has broken dozens of records on the court and is considered by many to be this generation’s greatest player.
James told The Plain Dealer, “Yoga isn’t just about the body; it’s also about the mind, and it’s a technique that has really helped me.”
“Yoga teaches stretching, strengthening, and breathing, and it helps you get in tune with your body. That helps in basketball, or in any sport,
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Be All You Can Bee
AND GIVE HONEY A SECOND THOUGHT
honey at a farmer’s market. That way, you can meet the beekeeper to determine if their honey-rendering practices are sustainable. Then, by purchasing their product, you are helping fund their hive and enrich the local bee population. You can also plant a garden full of bee-friendly plants, like honeysuckle, strawberries, sunflowers, and cosmos, to give the bees in your community more pollen sources. Additionally, if you notice dandelions growing in your garden, leave them. They are a great food source for bees, especially in early spring before other plants have started blooming. While honey has many excellent health properties, bees are far more vital to the world’s sustainability. Do your part to help their population by researching, spreading awareness, and thinking before you shop for honey.
Clinic/ Workshop Upc ming Workshops First, try to avoid purchasing any commercialized honey products of questionable quality and provenance. Instead, look for raw local MARK YOUR CALENDAR Our workshops are full of great information to help you lead a healthier and more active life! The health benefits of raw organic honey, which include soothing sore throats, lowering cholesterol, and treating skin wounds, have been embraced by many members of the holistic health community for decades. But with the rapid decline of the bee population in recent years, humans’ use of honey has become more controversial. According to the New York Bee Sanctuary, bees (not just honey- makers) are disappearing for several reasons, but one of the most unfortunate contributors is the honey industry. In order to mass- produce commercial honey products, many factories have resorted to industrialized beekeeping practices, which have been deemed unethical by animal activist groups because they strip hives of their honey storage, starving the bees through the winter months. This practice, along with soil contamination and a viral infection spread by mites, led to the devastating loss of 40% of all bee colonies last year. Because most bees are pollinators, they play a crucial role in helping plants reproduce. Without the bees playing their part in this natural process, approximately 30% of the world’s crops won’t flourish. Fortunately, you can help strengthen the bee population in a few ways from your own home.
HOW TO ASSEMBLE A VEGGIE SKELETON Those who eat paleo may struggle to find a Halloween treat suitable to their diet. But no matter what your dietary restrictions are, everyone can enjoy some raw veggies with a healthy dip. Here are some tips for constructing your very own veggie skeleton—a spooky twist on a time-tested treat. For the Head Your favorite paleo-friendly dip makes a great canvas for a face. Pour it into a bowl and build features on top using different veggies. For the Ribcage Sliced cucumbers make for great vertebrae, and bell pepper slivers can be used to simulate ribs. Alternate between the two to give your skeleton some backbone. For the Arms and Legs Any long and straight vegetable will do the trick here. If you want to be anatomically accurate, consider using some spherical vegetables for joints. Don’t be afraid to get creative and wacky with your veggie skeleton. The whole point, after all, is to have some fun and give people a reason to smile.
Clinic & Workshop
Oct. 10 Oct. 29 Date
PT
Knee Pain Lower Back Pain & Sciatica
Sarah Thomas, PT Randy Thomas, PT
Note: All clinics and workshops are free and are held 5:30–6:30 p.m.
RSVP TODAY 386-257-2672
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INSIDE THIS ISSUE Randy’s Ramblings PAGE 1 Staying Fit This Fall PAGE 1 Can Yoga Improve Your Basketball Game? PAGE 2 Be All You Can Bee PAGE 3 Upcoming Workshops PAGE 3 How to Assemble a Veggie Skeleton PAGE 3 Thanking Physical Therapists for Their Dedication PAGE 4
NATIONAL PHYSICAL THERAPY MONTH Celebrating the Therapists Dedicated to Improving Your Health
bers, physical therapists, and many health providers throughout the U.S.
October is National Physical Therapy Month, making it the perfect opportunity to celebrate the people dedicated to improving the health and well-being of others. Physical therapists are an important part of our society, and their efforts deserve recognition. Here are a few things you need to know about this month’s observance.
WHY IS IT IMPORTANT?
The top priority for the APTA each year is to educate people on how physical therapy can help improve health. Physical therapists want people to understand that they don’t have to rely on medication to go about their daily lives and that physical therapy can even help patients avoid surgery. In addition, National Physical Therapy Month offers a great oppor- tunity to practice self-care to promote better physical and mental health.
WHEN DID NATIONAL PHYSICAL THERAPY MONTH BEGIN?
physical therapy, and find new habits to be- come more active. Look into getting involved in a sport, yoga, tai chi, or any other activity that allows you to be physically active. If you know a physical therapist, take the time to talk to them about their profession and thank them for everything they do. Physical therapists dedicate their lives to ensure that people can return to living pain-free, and their commitment deserves mountains of praise.
Originally started in June 1981, the annual celebration of physical therapy took place for one week instead of a whole month. In 1992, the holiday was extended, dubbed National Physical Therapy Month, and moved to Oc- tober to prevent any conflict with the annual American Physical Therapy Association (APTA) conference held every June. Since then, this holiday has become an icon for APTA mem-
WHAT CAN YOU DO TO CELEBRATE?
The best way to celebrate National Physical Therapy Month is to appreciate your physical therapist, learn more about the benefits of
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