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IF IT’S PHYSICAL, IT’S THERAPY
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JANUARY 2018
FROM THE DESK OF Kaarthick Mani, DPT Welcome in 2018 by shocking your friends with eight fun facts about the month of January! 1. January is named after the Roman god, Janus, who is traditionally depicted as having two heads: one looking back to last year, and one looking forward to the new one. recognized by the Romans as being the first month of the new year in 153 BCE, it took centuries for the rest of the world to agree on it. Western civilization has only celebrated the New Year in Jauary or around 400 years. 3. While we are talking about the Romans, the Roman calendar originally only had 10 months. This made March the first month of the calendar year before January and February were added. 2. In fact, even though January was
The words “trend” and “fad” are often used interchangeably in the fitness world (as well as everywhere else). But do we even know the difference? According to Dictionary.com, a trend is “the general course or prevailing tendency,”whereas a fad is “a temporary fashion, notion, or manner of conduct.” Unlike fads, then, fitness trends show us where our workouts are headed and how to improve them. Each year, the American College of Sports and Medicine conducts a survey of worldwide fitness trends to help identify those that have a “perceived positive impact in the industry.” Based on feedback from thousands of fitness professionals from across the globe, here are the top five fitness trends of 2017. WEARABLE TECHNOLOGY Ranked No. 1 despite having emerged on the fitness scene only a few years ago, wearable technology — including activity trackers, GPS devices, and heart rate monitors — hasn’t so much changed the way we work out as it has provided enthusiasts motivation to keep moving. Activity trackers, like Fitbit wristbands, keep us accountable and show us our progress. Wearable technology in the form of smart fabrics and interactive textiles is only in its infancy. From light-up shorts (to help identify runners in low-light conditions) to fabrics that control muscle vibration (to improve athletic performance), designers are exploring the limits of our athletic wear. Rebeccah Pailes-Friedman, a professor at Pratt Institute, says, “What makes smart fabrics revolutionary is that they have the ability to do many things that traditional fabrics cannot, including communicate, transform, conduct energy, and even grow.” What Does This Mean for You? This steady rise in popularity means developers will probably work out kinks, and apps and devices will run even smoother, all of which translates to better workouts! 5 FITNESS TRENDS FROM 2017 ... and Where We’re Headed Next
4. The birthstone for January is the garnet.
5. The flower for January is the carnation.
6. If you have a friend who is a Capricorn or an Aquarius, be sure to wish them a happy birthday this month! 7. January is officially recognized as the coldest month in the Northern Hemisphere.
8. January is also recognized as
National Blood Donor Month in the United States.
–K. Mani
Continued on page 2 ...
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Cover story, continued ...
BODYWEIGHT TRAINING After the economic downturn, people turned to cheaper workouts, and body weight training gradually rose in popularity. In fact, it’s been steadily gaining a following since 2013. Going beyond pushups and situps, this type of training uses minimal equipment to get maximum toning results. What Does This Mean for You? Not only do body weight classes usually cost less, but they can be done anywhere. Take the workout outdoors, meet up with your friend in the weight room and use a mat, or gather co- workers to attend a body weight class at your nearby facility. HIGH-INTENSITY INTERVAL TRAINING Touted as a faster way to burn calories, high-intensity interval training (HIIT) has science on its side. In a bone-strength study, the International Journal of Epidemiology discovered that women who did intense activity for just 1–2 minutes per day reduced their risk of brittle bones.
What Does This Mean for You? HIIT is a great option when time is tight. And, let’s face it, when isn’t it? Many classes are between 20 to 40 minutes, which is the perfect amount of time to get your blood pumping. But the high intensity also leaves your body exhausted and in need of recovery. Professionals recommend doing no more than three HIIT workouts per week and stretching in between. EDUCATED, CERTIFIED, AND EXPERIENCED FITNESS PROFESSIONALS Even with workouts at our fingertips, exercise- educated professionals remain a crucial part of the fitness scene. More and more degree programs have entered universities, and passionate people are seeking out advanced fitness training. The Department of Labor even predicted that fitness instructor employment will grow 8 percent in the next seven years. What Does This Mean for You? More education and experience means better fitness options for us, and competition for jobs will result in even stronger gym programs.
Whether you want to up your game, break out of a workout rut, or seek physical therapy, fitness professionals can help. STRENGTH TRAINING Strength training is important at all ages. In addition to bone benefits, strength training builds muscle, which keeps us burning calories throughout the day. What Does This Mean for You? If you haven’t incorporated strength training into your fitness program, there are many options out there. Most gyms have group exercise classes based on strength training, and a personal trainer can adapt a program so it’s just right for you. ACSM’s findings have a lot of potential for the future of fitness. As we start the new year, you’ll see these trends on an international and local level, so your gymmight just incorporate more strength training and HIIT classes. Similarly, they might hire from the strong pool of certified trainers and fitness professionals. Look for these and other new trends in 2018 and continue striving to maintain your health!
WHAT KNEE PAIN SUFFERERS NEEDTO KNOW
The human leg is a delicate and incredible instrument, developed and slowly perfected over millions of years of evolution. But complication comes with a price: a heightened risk of injury. Our knees, especially, can succumb to any number of issues. Chief among them is patellofemoral pain syndrome, also known as runner’s knee. Normally, as you bend your knee, the patella, or kneecap, glides along the femoral groove, a track in our femur cushioned by cartilage. The muscles and ligaments of the leg work to keep the patella sliding normally along this groove. However, if something is amiss and the patella doesn’t ride normally through the track, it will begin to slide to the side. This forces the patella to rub and grind against the edges of the femur. As the problem worsens, it can irritate the joint, which results in kneecap pain and deterioration of the patellar surface. According to PhysioWorks, approximately 25 percent of the American population experiences aching kneecaps at one time in their lives, but it’s even higher in athletes. Often, pain will begin after a period of overuse, like after ramping up training or performing high-intensity training. This is
usually the result of a muscle imbalance and tightness in the quadriceps, hamstrings, and hip muscles. However, it can also arise from internal anatomical factors, such as naturally poor patellar tracking, improper foot posture, or weak hip control. Patellofemoral pain is localized in and behind the kneecap, but it can cause swelling and pain that may spread throughout the structure. This pain is usually the worst after climbing hills or stairs, squatting, running, hopping, or sitting for long periods of time. Patellofemoral pain is complicated and extremely common, and it can easily lead to more serious conditions such as patellar tendinitis or arthritis. Luckily, it’s usually treatable with careful exercise and physical therapy. Treatment often involves the initial mitigation of pain symptoms, followed by exercises that restore range of motion, a battery of stretches, and a muscle-strengthening regimen designed to even out any imbalances. After a few months of treatment, most patients are able to return to playing sports and living pain-free.
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THE Heart-Healthy LIFESTYLE:
Following the Mediterranean diet has many benefits. The Mayo Clinic credits this lifestyle with reduced incidences of cancer and Parkinson’s and Alzheimer’s diseases. In addition, women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer. But there are still a lot of misconceptions surrounding this lifestyle change. Many people believe it costs a small fortune. However, if you craft meals with beans or lentils as your main source of protein and eat mostly plants and whole grains, the Mediterranean diet is far less expensive than processed foods. Some Mediterranean diet enthusiasts may believe that if a daily glass of wine is good for your heart, then three glasses per day is okay, too. While moderate amounts of red wine certainly have unique heart benefits, drinking too much has the opposite effect. The Mayo Clinic recommends no more than 5 ounces of wine daily for women and men over 65, and no more than 10 ounces per day for those under 65. Anything more is bad for your heart. But even if you switch over to Mediterranean-friendly recipes, your work doesn’t stop there. It’s also important to mirror the other ways Mediterraneans live their lives. When it’s time to eat, don’t rush or watch TV. Sit down, relax, and enjoy a leisurely meal with others. And of course, get plenty of exercise. the Mediterranean Diet
Calorie-cutting diets have become a thing of the past. Instead of depriving our bodies of nutrients, we’ve turned to lifestyle changes. Losing weight and reaching a healthy nutritional balance isn’t easy, and a few months of eating 1,000 calories per day just doesn’t cut it. Enter the Mediterranean diet, a lifestyle change that’s become quite popular and effective. This diet is inspired by the traditional eating habits of people in southern Italy, Greece, Turkey, and Spain. According to the Mayo Clinic, it is a realistic and sustainable way to reduce disease-causing inflammation and lose weight, and it is one of the most heart- conscious ways of eating. The Mediterranean lifestyle promotes heart-healthy foods, including the following: Fresh fruits and vegetables, especially leafy greens and non- starchy veggies Whole grains Wild-caught fish and seafood
High-quality, pasture-raised poultry, eggs, cheese, goat milk, and yogurt Red meat, but only on special occasions
Olive oil
Nuts and seeds
Legumes and beans
Herbs and spices
Daily glasses of red wine
Take a Break
LEFTOVER TURKEY RAMEN
Whether your leftover turkey has been sitting in the freezer since the end of December or it’s from a more recent meal, take that bird and turn it into a warm bowl of ramen, perfect for the cold winter months.
Ingredients
1 leftover turkey carcass 6 scallions, divided 8 slices ginger 6 dried shiitake mushrooms 16 cups water
4 eggs 4 ounces bacon 4 portions fresh, not instant, ramen noodles 2 cups leftover turkey, shredded 3. Cook bacon until crisp. Drain, chop, and set aside. Chop remaining scallions. 4. Once the broth is done simmering, prepare the fresh noodles according to package directions. Divide noodles
Directions
1. Remove most of the meat from the turkey carcass, shred, and set aside. Put carcass in a large stockpot, along with 3 scallions, ginger, mushrooms, and water. Bring to a boil, then simmer for 3 hours. 2. Place eggs in a small saucepan and cover with cold water. Bring to a boil, then immediately remove pot from heat and let sit for 4 minutes. Transfer eggs to an ice bath to cool.
among 4 bowls and cover with broth. Add shredded turkey, chopped scallions, chopped bacon, and an egg to each bowl.
Recipe courtesy of TheWoksOfLife.com
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INSIDE THIS ISSUE From the Desk of Kaarthick Mani PAGE 1 What Our Workouts Looked Like in 2017 PAGE 1 Why Knee Pain Is So Common PAGE 2 Have You Heard of the Mediterranean Diet? PAGE 3 Take a Break! PAGE 3 Leftover Turkey Ramen PAGE 3 Adventure is Waiting PAGE 4
Adventure is Waiting READY TO BOOKYOUR DREAMVACATION?
Are you ready to set out on a grand adventure? Many people spend their entire lives thinking about the exotic locations they want to explore, only to let the opportunity slip through their fingers. Stop dreaming about adventure and make it a reality with these top-of-the-line travel companies. GRAND CIRCLE TRAVEL Established by AARP founder Ethel Andrus, Grand Circle Travel specializes in affordable tour packages that let travelers focus on a true local experience. Your tour can include language lessons, visits to neighborhood schools, and home-hosted meals with local families, all of which allow you immerse yourself in the local culture. If you’ve been dreaming of a nautical adventure, Grand Circle Travel also boasts an
impressive fleet of small ships for ocean sailing and river cruises. Satisfy your wanderlust by visiting gct.com . ROAD SCHOLAR Looking for an adventure that will also quench your thirst for knowledge? For over 40 years, Road Scholar has dedicated itself to creating memorable and educational global travel experiences. Road Scholar crafts vacations that match your interests, group size, and desired activity level. Go on a maritime expedition with your grandchild in Hawaii or enjoy a solo adventure to the ancient ruins of Egypt or Greece. It’s like taking a semester abroad in college, but with fewer essays to write. Start planning your dream vacation at roadscholar.org. GLOBE AWARE Have you ever wanted to travel the world and help make the planet a better place? Then it’s time to consider “voluntourism.”Take the international trip you’ve always wanted by donating your time in a meaningful way. The experts in “aging with attitude” at Senior Planet celebrate Globe Aware for its success in catering to the adventurous and the generous. Learn how you can volunteer with orphans or help clean up coral reefs at globeaware.org. There will never be a better time to take the trip you’ve dreamed of for years. Adventure is out there; don’t keep it waiting any longer.
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