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D Day

D Day A Simple Immune System Assist During the pandemic quarantine, anything we can do to optimize the function of our immune system is a plus.  Please take the time to read the recent *article in the Wall Street Journal on Vitamin D and its impact on a healthy immune system.  Dr. Vastal G. Thakkar presents some interesting data and makes a good argument for supplementations.  Vitamin D is inexpensive and adding it to your diet just may keep you on the good side of a viral interaction. *Vitamin D and Coronavirus Disparity, V. Thakkar, Wall Street Journal, April 16, 2020 View article here Mike O’Hara PT, OCS, CSCS

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Walk Your Way Through This Pandemic

Walk Your Way Through This Pandemic How you walk is a revealing predictor of health and fitness.  Gait analysis can reliably foretell future falls, dementia, and even mortality.  A stooped over, short stride walk makes you look old and tired.  As a physical therapist, I encourage exercise that produces a stronger walk.  Physical therapy patients frequently report profound gait limitations came on without warning.  Fitness clients are often unable to walk for thirty minutes without stopping to rest.  During the pandemic isolation, we can all take a daily restorative walk. Dr. Shane O’Mara wrote an eloquent *essay on the value of walking as a necessary exercise activity.  Walking is directly linked to brain development.  Recent research has demonstrated that walking…

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The Simple Back Pain Reliever

The Simple Back Pain Reliever When you lift, carry, walk, or run, your shoulders and hips move while the lumbar spine stays stable.  Prolonged sitting, age, and deconditioning can create tight hips/shoulders and a lumbar spine that is unable to hold a stable position.   Much of the mechanical back pain we treat in physical therapy is related to this stability/mobility issue.  A simple exercise that can retrain the neural control necessary to restore this essential movement skill is the bird dog. The bird dog is commonly used in physical therapy and usually poorly performed in the fitness arena.  Three things to keep in mind.  You are moving your arms and legs, but the focus of the drill is keeping the…

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March 2020 Newsletter

In this month's issue, Mike O'Hara,PT gives exercises to strengthen the shoulder--in particular the serratus anterior. Demonstration of the exercises can be viewed on our youtube channel using the link in the article. Mike also wrote an article on training to restore foot function and Jeff Tirrell discusses the pros and cons of eating bread. Download Here

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Puffed Up Mortality Rates

Puffed Up Mortality Rates The corona virus death data from other countries is scary.  My prediction is that smoking will be implicated in higher coronavirus mortality.  The lungs are adversely impacted by smoking.  The coronavirus is a respiratory illness that invades the lungs.  Just over 50% of Chinese men smoke and 30% of Italian men smoke.  In the USA, 18% of the men and 13% of the women smoke.  The CDC tells us that smoking is responsible for just over 480 thousand American deaths last year.  That comes to 1300 deaths a day.  Strong leaders, truly interested in improving public health, should take this opportunity to dramatically raise the tax on tobacco.  A pack of cigarettes should cost at least…

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The Essential Exercise

The Essential Exercise “Walking is the best possible exercise.  Habituate yourself to walk very far.” -Thomas Jefferson If I can get fitness clients to walk three times a week and strength train twice a week for six weeks, the results are universally good.  Participants are often concerned that walking is not strenuous enough.  They do not see walking in Crossfit Youtube videos.  No one on the Biggest Loser just walks.  Walking does not leave them gasping for breath.  This is my response: Quality Lifespan The most recent survey reveals that Americans are living longer.  The secret to happy aging is keeping as much quality in this abundance of quantity.  Walking is the essential movement skill that we all need in…

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