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JUNE 2024
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Another Year Celebrating the Litchfield Hills Road Race and Brewfest Kick Off Summer With Stretches, Sips, and Sun!
As the summer heats up and we all look forward to getting outdoors, I'm excited to share a couple of local events that really encapsulate the spirit of the season. Last year, in our newsletter, I talked about the Litchfield Hills Road Race and Brewfest. I'm thrilled to announce we participated in these fantastic events again this year! The Litchfield Hills Road Race is a special highlight for us at Advanced PT Torrington. Not only were we one of the sponsors again this year, but it also marks our second consecutive year supporting this inspirational event. The race kicked off on Sunday, June 9, at 1 p.m., and like last year, we're grateful for the splendid weather and a great turnout of athletes and all those who cheered them on. As we did in 2023, our team had a blast hosting a tent on the greens where we helped runners stretch and warm up before the race. It's not just about loosening up those muscles; it's a wonderful opportunity to meet community members and share a little about what we do at the clinic. As a former runner, these events hold a special place in my heart. I may not be as active in the running community as I used to be, but my passion for the sport and the wellness of its athletes remains strong.
As rewarding as it is, running can be incredibly taxing on the body. It's such a repetitive sport that efficiency and proper form are crucial to avoid injuries. That's why events like these are so important — they're not just about the race but about supporting a healthy, informed community. I've often thought that everyone (especially runners) should see a physical therapist as regularly as they do their primary physician or dentist. Why wait for the pain before seeking advice? Speaking of community and support, let's not forget about Brewfest! Once again, this event took place the day before the road race and allowed our team to enjoy some craft beer and support a cause close to our hearts. Brewfest is a significant fundraiser for Brooker Memorial, which offers a plethora of pediatric services in Torrington, from dental and physical therapy to speech therapy and day care. Our team has been proud to sponsor and support Brewfest due to Brooker Memorial's incredible work in our community. While you won't find us hosting a tent at Brewfest, you can definitely catch us enjoying the atmosphere, music, food, and, of course, sampling some great brews. A few beers and a healthy morning run — doesn’t that sound like the epitome of balance? We’re thankful for all those who came to either the Litchfield Hills Road Race or the Brewfest, and a special thank you to our patients who stopped by to say hi! We're thrilled about the upcoming summer events and to continue serving our local runners in the road race in 2025. If you're considering getting back into running or any other sport, consider scheduling a consultation with us. We offer a quick 20-minute assessment that can give you a clearer picture of your physical form and help pinpoint any potential issues before they become pain points. So, here's to a fun-filled, active, and safe summer. Whether at the road race or Brewfest, I look forward to seeing many of you in and outside the clinic, celebrating community and wellness together!
–Kevin Smith
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Visiting any popular indoor pool will reveal a diverse pool of swimmers — fitness buffs, sports watchers, swim teams, students in kiddie lessons and aerobics classes, and families playing. Few sports can meet diverse fitness goals like swimming. Swimming can provide benefits such as improving cardiovascular fitness, increasing muscle tone, trimming pounds, and getting a workout without hurting stiff, arthritic joints. No wonder it is the fourth-most popular activity in the U.S., according to the U.S. Census Bureau. Participation spikes every time a new swimming star bursts into the spotlight, as Michael Phelps did in 2008. Known for winning more Olympic medals than most countries, Phelps won gold in all eight of his events at the 2008 Olympics in Beijing. Public fascination with Phelps’ big feet, long arms, remarkable pain tolerance, and prodigious performance led to an influx of children and teens to school and community swim programs. Phelps has inspired double-digit growth in swim program participation for over a decade. Dive Into Health The Unique Benefits of Swimming
former Division I college water polo player. “Water creates enough resistance to stop a speeding bullet within just a few feet. When you’re swimming, you have to pull yourself through that heavy resistance. That is going to build a lot of muscle,” Cole explained. According to the Centers for Disease Control and Prevention (CDC), just 2 1/2 hours of swimming per week can reduce the risk of chronic illness. On average, people who swim regularly reduce their risk of death by half compared to non-swimmers and enjoy their workouts more than those who exercise on land. Water-based exercise has the added benefits of improving flexibility, coordination, balance, and posture. For post-menopausal women, swimming can improve bone health. According to the Better Health Channel, a publicly funded Australian health and medical information service, swimmers can exercise without impacting weak or arthritic hips, knees, or ankles. The sport also builds endurance by delivering an all-around, full-body workout. Swimming laps at a pool can target different muscle groups, according to Healthline.com, because of the variety
Last year, champion swimmer Katie Ledecky surpassed Phelps in the total number of individual world titles. After competing in the 2012, 2016, and 2020 Olympics and winning 16 gold medals, the 26-year-old superstar
of strokes, like the breaststroke, butterfly, and backstroke. The water resistance works core, leg, and arm muscles simultaneously, while different strokes target specific muscles.
became the first swimmer to win six consecutive world championships in the same event in Japan’s 2023 World Aquatic Championships. Ledecky defeated the second-place finisher in the 800-meter freestyle by an astonishing 4.44 seconds.
Swimming has mental health benefits as well. Research shows swimming improves people’s mood and decreases
anxiety in those with fibromyalgia and other painful conditions. And in one of the sport’s biggest draws, those who enjoy it can continue to swim for a lifetime. Any community pool is likely to attract swimmers from age 3 to 103! So, find that bathing suit and take a dip! You may decide to make it part of your regular exercise routine.
Fans of swimming stress that it is more than a cardio exercise. “This is resistance training. It’s the same thing as lifting in a gym,” says Steve Cole, a swimming instructor, creator of a swim-instruction app, and
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Salad Struggles Be Gone TURN VEGGIE PREP INTO A SNAP
Many health-conscious consumers like eating more salads but hate the time needed to prepare them. A registered dietitian offers this realistic nutrition tip: Understand and accept your limitations in preparing salad at home and find a kitchen gadget to close the gap. Instead of taking time to chop salad ingredients individually, add your veggies to a vegetable chopper that slices or dices each item and drops it into a plastic container, says Kylie Sakaida, a nutrition expert with a significant following on TikTok. A veggie chopper is a large plastic box with a cutting lid. Built-in blades on the lid slice or dice ingredients and drop them into the box for storage. With one simple stroke, entire tomatoes, carrots, and chunks of lettuce transform into a pile of colorful, bite-sized salad ingredients without making a mess in your kitchen. “Don’t empty it along the way. Just make your entire salad in here,” says Sakaida, who has used her veggie chopper for over two years. “After topping the salad with a protein source, such
as chicken, feta cheese, or sunflower seeds, and adding dressing, just give it a shake and eat from the box,” she says.
Amazon sells a variety of veggie choppers, ranging from $18 for a basic model to $29 for an all-in-one gadget with nine inserts, including blades for julienne or crinkle‑cut veggies.
Other hacks to up your salad game include starting with the freshest greens you can find, keeping them very cold until served, using tasty
dressing, and adding lemon zest or a splash of orange juice to store-bought products. You can even add pickled, grilled, or marinated vegetables to enrich the flavor. With a veggie chopper and these other tips in your kitchen arsenal, you’ll be making salads like a pro in no time.
Summer Chicken Salad Inspired by FoodNetwork.com
TAKE A BREAK!
INGREDIENTS • 3 boneless, skinless chicken breasts • Salt and pepper • 4 ears of corn, shucked • 3 tbsp minced dill • 3 stalks celery, finely diced • 1 red onion, finely diced • 1 1/2 cups blueberries • 1 head of butter lettuce Dressing • 3/4 cup crumbled feta cheese
DIRECTIONS
1. Place chicken in a large plastic bag and pound with a mallet to flatten to 1/4- inch thickness. Drizzle with olive oil and sprinkle with salt and pepper. 2. Heat grill, then grill chicken on both sides for about 4 minutes per side; set aside to cool before slicing. 3. Grill corn until the kernels begin browning, turning regularly for even cooking. Use a knife to shave the kernels off. 4. In a bowl, mix all dressing ingredients until combined. 5. In a large bowl, combine corn, dill, celery, and onions, then stir in chicken and top with dressing and blueberries as desired. 6. Separate the head of butter lettuce into “cups” to fill with salad and enjoy!
• 1/2 cup half and half • 1/4 cup mayonnaise • 1/4 cup sour cream • 1 tsp sugar • Juice of 1 lemon
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1. Join Us Under the Sun This Summer! 2. Swimmers Score Health and Fitness Gains 3. Up Your Salad Game With a Veggie Chopper Summer Chicken Salad 4. TikTok Embraces Power Walking INSIDE THIS ISSUE
STRIDING TO SUCCESS How Power Walking Boosts Your Fitness
Runners and other workout buffs often make fun of power walkers, saying that walking — even at a vigorous pace — isn’t a real workout. Try telling that to TikTok fitness influencer Stefana Avara. Avara says she got great results from power walking 30–45 minutes daily at a 15-minute mile pace (about 4 mph on a treadmill). In the past, she had built strong, bulky thighs playing lacrosse and claimed she wanted to smooth out her quads. After just five weeks of power walking, she attained slimmer thighs while maintaining excellent muscle tone. Power walking involves moving faster and with more intention than regular walking. You keep your arms bent at a 90-degree angle and pump them vigorously back and forth as you stride. Power walkers also move their feet smoothly from heel to toe while striding ahead. Doing this correctly engages
your whole body, including your core muscles, raises your heart rate, and burns more calories. A brisk walk elevates fat-burning hormones. According to Health.com, an hour of power walking uses more than 500 calories, compared with the 340 calories burned by a brisk walker and the 238 calories consumed by a casual stroller. Power walking is also easier on the joints than running. Power walkers’ feet never leave the ground at the same time, while runners’ feet repeatedly strike the ground with greater force. People who take frequent, vigorous walks reap almost as many health benefits as runners, according to a peer- reviewed 2013 study by researchers at Lawrence Berkeley National Laboratory and Hartford Hospital. Another study found that runners and vigorous walkers showed similar reductions in the
risk of hypertension, diabetes mellitus, and coronary heart disease. Vigorous exercise also reduces such mental health problems as depression and anxiety, according to a 2006 study. To get the most out of a power walk, keep your chin up and focus your eyes on a point about 10 feet ahead of you to lengthen your stride. Pull your abdomen muscles in toward your spine. Tighten your glutes to help propel you ahead. Follow these rules of good form and swing your arms while striding energetically ahead, Avara says, and you will get a workout worth doing!
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