Take a look at our June newsletter!
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718.747.2019
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
June 2024
ON THE
MOVE
A Case for Personal Disengagement Why I Choose to Opt-Out of Social Media
Call me old school, but I don’t involve myself in social media much at all — neither does my wife. Sometimes, I feel like we are the only couple that doesn’t interact on Facebook, Instagram, or X (formerly Twitter). Professionally, I know social media is a great tool to stay current, relevant, and significant, but on a personal level, I just don’t buy into it. June 30 is Social Media Day (yes, I guess there’s a day for that), and it got me thinking about my standpoint on the ever-evolving world of the internet. I’ve come to terms with it, both positive and negative aspects! However, I fear that with advancements, more “bad” may be on the horizon, but I have faith in people and think we will overcome it. Let’s face it — social media can be misleading, misinterpreted, and ultimately downright confusing. We sometimes don’t know what to believe. One may feel that because they grew up with the internet, they’re an expert, but it can be dangerous for anyone! The problem is that you can’t determine which YouTuber or social media influencer is honest and truthful. Sometimes, in my experience, the larger a corporation is, the less truth you will get from its content on social media, simply because once it adopts a belief or brand, it must stay the course, or it will suffer consequences for deviating. Unfortunately, I think brainwashing is common in the media, news, and social platforms. After all, so many marketing
campaigns tap into the subconscious and how to convince consumers to buy their products. The writing is on the wall: We are heavily influenced by the programs, documentaries, and news we consume. To be honest, I’m a bit disturbed by the amount of brainwashing I’ve seen present on social media. With advancements in artificial intelligence (AI), we soon won’t be sure what is real in videos and what isn’t. To me, that’s terrifying! You may see your favorite actor, politician, or even someone in your neighborhood getting slandered or lifted up, yet the video’s credibility may be questionable. I also worry about privacy on social media. Many people post personal information, locations, photos, and viewpoints on Facebook, Instagram, and X. You never know who’s viewing your profile, and you never want your private life and information to fall into the wrong hands. Yet, it happens every day. Social media can also be highly beneficial, and I recognize that. It serves as a powerful tool for communication, education, and connection. It enables us to stay in touch with friends and family worldwide and fosters relationships despite physical distances. For businesses, as I mentioned, it offers a platform to reach broad audiences, engage with patients and customers in real time, and enhance brand visibility. Additionally, social media, when used the right way, can be an educational resource, providing access to a vast amount of information
and learning opportunities. The important (and wildly tricky part) is to sift through the misinformation, whether medical, political, or social. The question is: Where do we go from here? I worry that we will only see more dishonesty and misrepresentation on social media. Sometimes, with so much information out there and with so many different opinions, we give up our ability to think critically for ourselves. Back in the day, information didn’t come in as quickly as it does now, and we had more time to absorb and process it. This can be especially challenging for children and teenagers. At the end of the day, it’s important to take everything you see, hear, and watch on social media with a grain of salt. In my eyes, being grounded is the key. It’s best to simplify your life. Lean into your community, find a circle of individuals you trust, and stick with them! Follow your senses — there’s so much value in physical and real interaction with others!
–Dr. Robert Morea
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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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718.747.2019
212-73 26th Ave. Bayside, NY 11360
theptdoctor.com
Hours of Operation: Monday–Friday 8 a.m. – 5 p.m.
1. The Complex Web of Social Media Explored 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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FREE BALANCE SCREENING WITH SUNG CHO, OT
When: Wednesday, June 19 Time: Call 718.747.2019 for an appointment Where: The PT Doctor clinic
• Are you afraid when you walk? • Are you doing less because you feel unsteady on your feet? • Have you missed out on family gatherings or activities you love because you’re afraid of falling? • Are you tired of doing less? • Are you tired of depending on others? • Do you want to walk better, without a cane or a walker?
LEARN WHAT YOU CAN DO TO IMPROVE YOUR BALANCE AND REDUCE YOUR RISK OF FALLING BEFORE IT’S TOO LATE.
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
Are you having difficulty walking? Do you feel unsteady on your feet? Would you like to “come and go” without having to worry about falling? Our NEW “Boxing for Balance” program at The Physical Therapy Doctor clinic can help YOU achieve better balance, strength, and endurance! Boxing works by moving your body in all planes of motion while continuously changing the routine as you progress through the workout. This is non-contact boxing, so YOU will be doing all the hitting! BOXING FOR BALANCE
The interactive sessions are one-on-one with a well-trained “Boxing for Balance” coach and are organized and overseen by a physical therapist. We train people with all levels of balance deficits. “Boxing for Balance” is covered by Medicare and other major health insurance. Learn how non-contact boxing can boost your balance, endurance, and strength ... and it’s fun and interactive, too!
WHEN: Wednesday, June 19 TIME: Call us today at 718.747.2019 for an appointment. WHERE: The PT Doctor clinic Receive free boxing gloves if you sign up for future visits!
The Physical Therapy Doctor 212-73 26th Ave. Bayside, NY 11360 718.747.2019 ThePTDoctor.com
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