Four Corners Health & Rehab - August/September 2019

PHONE: 352-243-4422

HOURS: MON-FRI 8AM-6PM

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AUGUST/SEPTEMBER 2019

Becoming a Floridian

Surviving Our Scorching Southern Summers

W hen my family first moved to Florida, I couldn’t believe what luck we had. I could wear shorts year-round, didn’t have to shovel the snow, and could swim whenever I wanted! For the first two years, all I did was wear shorts and laugh at people who needed to turn on the heat in their vehicles in January. I had that Midwestern toughness when it came to the cool temperatures, especially coming from Chicago, where summer weather only lasts for about six weeks before the fall chill starts. Growing up, summertime was the best time of the year. There were some thunderstorms and crazy bouts of humidity, but the summer days I spent running through the sprinklers or jumping into my grandparent’s pool were some of the best. As all Floridians know, summer can be unbearable, and most of us scurry to the next available air-conditioned building or car when we walk outside. And if you’re not inside, you better find your way to the ocean, a pool, or the lake from 10 a.m. to 7 p.m. Fall, winter, and spring are the best times of the year to be in Florida, but summer is when the true Floridians are weeded out from the imposters. In Florida, summer is pretty much the opposite.

Thankfully, for the past three years, my family and I have had our own little sanctuary in our backyard to escape the summer heat. Prior to moving into our new home, we lived in our first house for about 14 years. When I began doing home visits and therapies near the lake, I would find myself in awe of the beauty that was around there. I would even purposefully drive that way even when I didn’t have an appointment in that direction! Eventually, we decided that we would take the next house that went up for sale on the lake, and we didn’t hesitate to jump when it did. Now, we spend weekend afternoons on our boat and watch the alligators swim or stomp through our yard. My kids seem to have no problem with the alligators or diving into the lake, but I was a little hesitant. As the weather has warmed up, I’ve gained more courage. Today, it’s pretty rare that we have company and don’t end up boating down the lake at some point. It’s our own little oasis, and it’s the perfect way to spend an evening, no matter the season. Despite the crazy heat, I wouldn’t ever give up our Florida lifestyle. The rest of the year is just like those Chicago summer days: carefree and only a little humid.

(And yes, I now turn on my car’s heat during winter.)

-Luke Kron, PT Managing Partne

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A SUMMER SEND-OFF FOR YOUR GARDEN

3 Ways to Prepare Your Garden for the Changing Season

Hopping on your bicycle for a family bike ride through the neighborhood is a great activity for beautiful summer weather, but nothing spoils a fun day of riding more than a flat tire or dislodged chain. That’s why it’s important to keep up with bike maintenance, even if you typically stay close to home. By following these four tips, you and your family can enjoy a smooth ride all summer long. Give your bike a once-over. The best way to avoid any problems with your bike while riding is to inspect it thoroughly before you head out. Check each component and make sure everything is in working order. If you notice your handlebars are loose or your brake pads are worn, you’ll be able to make adjustments or repairs before hopping on. Late summer is the perfect time to clean up your garden and prepare it for the coming winter. In the next couple of months, the temperature will start to drop, but by putting in work now, you can ensure your garden is healthy and ready to flourish next spring. You can even turn garden cleanup into a fun activity for the whole family. Here are three ways to get your garden ready for the next season, while sharing some valuable outdoor time with your loved ones. More Mulch, Please While most gardeners know the benefits of summer mulching, winter mulching can help lessen water loss, keep weeds out, and regulate soil temperatures during the colder months. It offers an added layer of protection for your plants’ roots, which can be sensitive

to continuous freezing and thawing, by keeping the soil temperature more consistent. Out With the Old If any of your plants didn’t fare so well, take some time to remove them and clear space for future plants. This removal should include any invasive plants or weeds that found their way into the soil. Remember to use gloves, wear long pants and socks, and use caution around thorns or plants that can cause irritation. For daffodils, tulips, crocuses, and any other bulbs that sprang up in the spring, you can now pull them up (if you haven’t already) and divide any bulblets you find into separate plants.

This will help cut down on crowding even more come spring.

Take Cover Cover crops are plants that improve soil health, reduce erosion, and keep your garden healthy, and now is a great time to plant them! Hardy legumes, field peas, certain types of clovers, and warm-season grasses can all work as cover crops, so talk to your landscaper or local nursery to pick out the best choices for your region. While you may not see the fruits of your labors until spring, you can still enjoy preparing your garden for a successful upcoming year and cherish the time you spend with your family outside.

4 TIPS TO MAINTAIN YOUR BICYCLE Ride Into the Sunset

Fill your tires properly. Proper bike tire pressure can seem ambiguous; many people just inflate the tires until they seem plump enough to ride on. But a bike tire will typically have the recommended air pressure in psi (pound-force per square inch) stamped into the side of the tire. For example, your tire might say Min. 85–Max. 135 psi. This may seem like a broad range, but it all depends on what you’re looking for: A higher psi will increase speed, while a lower psi will give you a smoother ride. Keep it clean. Cleaning your bike regularly is essential in preventing premature wear and tear. When cleaning the body of the bike, use a damp rag with window cleaner or diluted dish soap to wipe it down, and take extra care not to get any of it on the

chain. If the chain is dry to the touch, remove any debris that may be caught in it with a small brush or old toothbrush before applying a good bicycle chain lube. Involve your kids. Encouraging your kids to maintain their own bikes will help them understand the importance of taking care of their possessions. Teach them to inspect their bike, clean and lubricate their chains, and regularly check their tire pressure. This summer, set yourself up for cycling success and make bike maintenance a priority.

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You Were Made for Walkin’

3 EASY WAYS TO ADD WALKING INTO YOUR FITNESS ROUTINE

Walking is one of the most underrated forms of exercises. Studies have shown that walking at least 30 minutes every day is great for your joints and can improve your mental and cardiovascular health. So, lace up your athletic shoes and get out there with these simple ways to incorporate walking into your daily life. Meet new friends! Form a walking group with your neighbors or join local clubs that focus on walking. Your body will thank you for the exercise, and your social life and mental health will improve. This can be even more beneficial for seniors too! Studies have shown that seniors can be one of the most isolated groups, which can lead to depression and WITH SUDOKU TAKE A BREAK

health complications, including memory loss. Forming or joining a walking group can help curb this phenomenon. Check 2 things off your to-do list! It’s hard enough getting a workout in each day, but when you have errands to run, finding time to exercise is nearly impossible. So, why not do both? Instead of shuffling your car around parking lots, find a central location, park your vehicle, and walk to your various destinations. Sure, the commute may take longer and you may have to drop off a load of bags at the car, but you will get your workout in, get your errands done, and be happier and healthier afterward.

day for work, we sit while we eat, and we round out our days curled up with a good book or watching TV. But researchers have discovered that sitting for too long can be just as bad as smoking, so it’s time to get up and walk. You should take a walk during work or after lunch, as studies have found this can boost your productivity. Move your dinner party outside after a big meal, or listen to an audiobook or podcast on an evening walk. As with any physical activity, check with a medical professional before starting a new routine. The experts at Four Corners Health and Rehabilitation can help you find the right shoes and make sure your new routine is pain-free.

Explore your surroundings! In today’s sedentary world, we sit at computers all

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Inspired by CookieAndKate.com SUMMERTIME GAZPACHO

1. Place a blender and medium mixing bowl on your workstation. 2. Divide the tomato chunks, cucumber pieces, and bell pepper slices evenly between blender and bowl. Place entire onion in blender. 3. Add basil, garlic, olive oil, vinegar, salt, and pepper to blender. Blend on low, gradually raising speed to high until smooth, about 2 minutes. 4. Add blender contents to bowl and mix until just broken up, about 10–20 seconds. 5. Let mixture sit in fridge for a minimum of 2 hours. Transfer to bowls and serve. Gazpacho, an Andalusian soup made of blended vegetables and traditionally served cold, is the perfect refresher on a warm summer day. INGREDIENTS • 2 1/2 lbs ripe tomatoes; cored, seeded, and cut into 1-inch chunks • 1 small cucumber; peeled, seeded, and cut into 1-inch chunks • 1 red bell pepper; cored, seeded, and sliced into ribbons • 1 small Vidalia onion, peeled and cubed • 1/4 cup basil leaves • 1 clove garlic, peeled • 1/4 cup extra-virgin olive oil • 2 tbsp sherry vinegar • Salt and freshly ground black pepper, to taste DIRECTIONS

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INSIDE THIS ISSUE 1 2 3 4 BEATING THE HEAT A SUMMER SEND-OFF FOR YOUR GARDEN A BIKING ADVENTURE GET WALKING WITH THESE TIPS! SUMMERTIME GAZPACHO RUN AND WALK THROUGH CLERMONT THIS SEASON

RUNNING THROUGH CLERMONT RACES AND WALKING EVENTS TO END YOUR CLERMONT SUMMER

Summer is flying by! Keep up the pace and race through the end of summer with these Clermont runs, walks, and 5Ks.

prize at the triathlon event. For those looking to dip their toes into the racing waters, kids ages 6–10 and 11–14 can also compete in the duathlon event, featuring two runs and one bike ride. Attendees will be awarded a finisher medal, while the top three male and female competitors in each category will be honored.

Cool Sommer Mornings 5K Series When: Aug. 10 and Sept. 7, 7–10 a.m. Where: Clermont Waterfront Park Admission: Registration fees may vary.

Don’t miss out on the third and fourth races in the Sommer Mornings 5K series, hosted by Sommer Sports. Throughout the summer, racers have descended upon Clermont Waterfront Park for a series of themed races, and the final two installments in the series are sure to be a hit. Run through the glitz and glamour of Hollywood on Aug. 10, or jet off to Havana for the final Sommer party. Racers can choose between a 5K run or walk, duathlon, triathlon, aquabike, or relay series. Learn more and register for this event by visiting SommerSports.com.

Walk Like MADD When: Sept. 14, 8–11 a.m. Where: Clermont Waterfront Park Admission: Donations and fundraising

Join thousands of MADD advocates in more than 90 cities this year as they walk in an effort to eliminate drugged and drunk driving. Mothers Against Drunk Driving (MADD) will host one of their 90 5Ks in Clermont this September, encouraging local agencies and citizens to take a stand against drunk driving and to honor those who have lost their lives. Proceeds from the event will

TriKidz Clermont Triathlon When: Aug. 17, 7:30–10 a.m. Where: Victory Pointe, Clermont Admission: $40–$45

benefit MADD, which works to prevent dangerous driving through educational

Your kids have one last opportunity to swim, run, and bike their way to victory at the third and final 2019 TriKidz Clermont series. Kids ages 11–14 can swim 200 yards, bike nearly 7 miles, and run 1 mile for the chance to claim the top

opportunities, outreach, and national partnerships. Register and learn more by visiting WalkLikeMADD.org.

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