Peter B. Lewis Aquatic & Therapy Center

UPCOMING MARCH EVENTS!

2012-02-24T12:58:00.001-08:00

Put some SPRING into your step with a healthy body, mind, and spine! Check out our upcoming March events:

Body Works:

March 1st 6:00 p.m.

Body Works is back! Tuesday and Thursday evenings in the recreation pool. This class is FREE!

Body works focuses on water exercise including, aerobics, dancing, and strength training.

Yoga For Wellness:

March 14th 10:30-11:45

This FREE workshop will be taught by Holistic Health Consultant and Health Maintenance Program Member, Deb Bradt.

Class will be held at the Menorah Park Synagogue.

Sign-up at the front desk if you would like to attend please!

March 20th-First day of SPRING!

9:30 a.m. - Osteoporosis and Bone Health discussion group

The group will be led by Andrew Eaton, Physical Therapist. Learn how to strengthen your bones and nutrition tips for increasing your bone health.

11:15 a.m.-Resistance Training for Healthy Bones

This class will be led by an Exercise Specialist. Learn exercises that will focus on posture on bone strengthening.

Body Mechanics Workshop:

2:15 p.m.-Body Mechanics Workshop

The workshop will be led by Ryan Scafuro, Physical Therapy Assistant. Learn various techniques for daily living such as using a lumbar roll, how to pick objects up properly and more!

Free Back Screenings:

3:15 p.m.-4:15 p.m.-FREE Back Screenings

Debbie Glett, Physical Therapist. Sign-up at the front desk if you would like a screening please!

February Upcoming Events

2012-02-06T06:23:00.000-08:00

February is Heart Health Month here at the Peter B. Lewis Aquatics & Therapy Center! Check out our events for the month:

“An apple a day keeps the doctor away.”

Tuesday the 7th we will be giving out free apples with a hearth healthy tip on them, get one or your way in or out!

Bring a Friend or Valentine Day!

When: Tuesday, February 14th

Where: Aquatic Center’s Pool

Bring a friend or your significant other to the

Peter B. Lewis Aquatic Center’s Pool for FREE!

Play a heart healthy game with your

Valentine in the pool and try to reach

50 heart healthy points!

“Getting to the Heart of the Matter”

Wellness lecture with Health Maintenance Program Member Deb Bradt and Registered Dietician Kathleen Stefancin.

Wednesday February 15th, 1:00 p.m. in Auditorium A at Menorah Park

These ladies will speak about healthy habits and how they affect your cardiovascular health and mental well-being. Sign-up at the front desk!

"Can you Find it?"

Scavenger Hunt

Tuesday, February 21st

Pick up the scavenger sheet at the front desk for 10 fun and exciting tasks!

Heart Water Circuit

Tuesday, February 28th
Need a new pool workout? This water heart circuit will be great
for you. Each station will be set up so you
can do your workout at your own pace and learn facts and tips for your heart!

We hope to see you at one or more of our events! In health and wellness, The Peter B. Lewis Aquatic & Therapy Center!!

Upcoming Programs!!

2012-01-25T05:55:00.000-08:00

This week is the launch of our new programs for Health Maintenance Program Members! Be sure to sign up soon and take advantage of these wonderful opportunities!

Tai Chi

Tuesdays and Thursdays at 10:30 at the Menorah Park Synagogue

Instructed by John Lee

Class is 6 weeks long

Class is FREE thanks to the Koppelman Family-Vivian, Joe, Noreen and Sharon

Kick-Butt Cardio

Class is underway but it’s not too late to sign-up!

Tuesdays and Thursdays 5:45 p.m.

Instructed by Tammy Michaels

Class is 6 weeks long

Class cost is $30

New Year You Wellness Program

If you missed our party here is the information:

· 12 week program-Starts January 25th (you still have time to sign-up!)

· Will consist of weekly meetings on Wednesdays at 1:00 p.m.

· Meetings will consist of guest speakers, weight loss + wellness information, and field trips!

Class cost is $40

(If you are more of an evening person and would be interested in doing this program on Tuesdays at 7:00 p.m. please contact Tammy Michaels as soon as possible.)

Lastly, don’t forget to stop in the fitness center and check out our Weekly Workout Challenge for YOU. The challenge is posted on the whiteboard, take a crack at it!

IT'S NOT TO LATE TO SIGN UP!!

WE ARE OPEN!

2012-01-11T08:00:00.000-08:00

Just a reminder The Peter B. Lewis Aquatic and Therapy

Center IS OPEN for Martin Luther King DAY!!

We hope to see you all here!!

Also do not forget about our New ~~Year~~

YOU kick off party on Wednesday January, 18th at 1:00p.m.,

We will have a light snack and beverage for those who attend!

Come find out all the information about our new 12 week health

program.

Class is now in session!!

2012-01-04T11:41:00.000-08:00

We have two new classes starting this month! If you are a MEMBER and love learning we have got the class for you!! Our Kick Butt Cardio class with Tammy is back!! And introducing our NEW Tai Chi Class with instructor John Lee!!

Kick Butt Cardio

• Instructor: Tammy
• Date: Starts Tuesday January 17th continues for 6 weeks Every Tuesday and Thursday
• Time: 6:00pm till 6:45pm
• Cost: $30.00
• Tuesdays are on land and Thursdays in the deep water
• Hurry in spots are LIMITED!!

Tai Chi
• Instructor: John Lee
• Date: Starts January 24th every Tuesday and Thursday for 6 weeks
• Time: 10:30am
• Cost: FREE!! Thanks to a Sponsorship from the KOPPELMAN family- Vivian Joe, Noreenm
and Sharon. Thank you again!!
• Sorry class is already filled, Be sure to keep an eye out for the next session

We also hope to see you at our NEW YEAR, NEW YOU party, on Wednesday, January 18th at 1:00pm

For more information about upcoming opportunities!!

HA HA HAPPY NEW YEAR!!!

2011-12-28T11:03:00.000-08:00

The Pool has re-opened! It is a BEAUTIFUL 89 degrees, and EVERYONE absolutely loves it!! Come on in and work on those New Year’s resolutions! Here are some of our client’s New Year’s resolutions:

1- Work out more
2- Eat healthier
3- NO MORE HOLIDAY JELLY DOUGHNUTS!
4- Strive to grow old gracefully
5- Lose pounds
6- Lose weight and get healthy
7- Be happy
8- Remain healthy and positive
9- Be more patient with others.
10- Keep motivated
11- Don’t focus too much on the rear-view mirror
12- Lose weight, and gain strength.
13- Lose weight, save money, and be happy
14- Stop being such a procrastinator

Share with us YOUR New Year’s resolutions. And we here at The Peter B. Lewis Aquatic and Therapy Center hope you all Have a Safe, Happy, and VERY Healthy New Year!!!

Success of Water Therapy

2011-12-20T12:43:00.000-08:00

In early November I went to my doctor with a complaint about lower back pain that traveled to my groin and down my right leg. He said it was a nerve in my lower back and recommended water therapy and gave me a prescription to the Peter B. Lewis Aquatic and Therapy Center. My initial contact person was Debbie Glett PT, who after evaluating my problems laid out a program of exercises on land and in the water. This was a 12 session program. Between Jim Sosic PTA, and Debbie Glett PT, my two favorite therapy people I can now operate without pain! Anyone with a problem should give The Peter B. Lewis Aquatic and Therapy Center a try before going through M.R.I’s or pain shots. My thanks to the ENTIRE staff at the center!!

- Anonymous Successful Physical Therapy Client

H2O Is The Way To Go!!

2011-12-13T07:37:00.000-08:00

Another Success Story:

After developing stiffness and pain in my shoulder that was affecting my work as a hairdresser I saw my doctor, who recommended Physical Therapy as a relief.

I was truly AMAZED at the results. My shoulder loosened up quite a bit. My range of motion increased, and became pain free! I was able to put in longer hours on the job without discomfort, sleeping was easier and more resting. In general, I am able to complete daily tasks, both at home and on the job more easily and without the pain and limitations I experienced before therapy.

I heartily recommend this course of treatment to others!! Thank you- Dee P. 11.18.2011

Walking Again

2011-12-05T12:47:00.000-08:00

"I can not remember the day I began therapy, but I can tell you how it ended. My first visit I was in pain so severe. I could not walk upright. My pain level was at 10. I walked bent over. After the first therapy the pain slowly began to be bearable. I was on high medication. I will tell anyone to try therapy first. Now I am walking, doing my treadmill, no pain, no medications. All because of the 11 treatments I received at the aquatic therapy center and the two young ladies that helped me. Barb and Deb were G_d sent. And I do thank G_d of all. For I am back to normal thank G_d for that. And for the patience of the two that helped me when I arrived i could not walk in the pool. After 11 treatments, I would almost run. Walking backward, sideways, anyway they wanted me to, except swim. Thank you." Annie S. 10-8-11

Story of a client avoiding surgery.... once again

2011-12-01T12:43:00.000-08:00

"After suffering with back pain for two months, I saw a back surgeon. He examined me and said, 'with proper exercise I could avoid surgery.' My older brother (75 years old) who has had severe back problems, including surgery discussed my problem with me. He said he just finished going to a therapy center called Peter B. Lewis Aquatic & Therapy Center. After one treatment his back pain abated. I was a ten for pain level, unable to sleep, sit, walk, drive, stand, etc. When I went to Peter B. Lewis I was using a crutch and was pretty miserable. After 10 sessions, my pain is down to a one. Their caring and savvy staff gave me workouts combining floor exercises and pool exercises. They explained the problems and solutions in laymen’s terms. It’s been 2-3 months and I’m not at all restricted in my daily life. I’m still doing daily exercises to avoid a recurrence. With no hesitation I would recommend Peter B. Lewis Center to anyone in distress."

- Anonymous Client

10-28-11

Therapy First!

2011-11-25T12:35:00.000-08:00

"I have a herniated disc that hits a nerve leading to my left ankle. When I discussed my MRI with my internist, he gave me the name of a surgeon. I tried 2 pain blocks and the physical therapy at Peter B. Lewis (Debbie Glett). My pain has lessened considerably and I am back to my normal exercise program. I don’t take any meds for pain. I threw away the surgeons name!"

-Anonymous Client

10-11-11

Know someone that is considering surgery? Please urge them to try therapy first!

As an added bonus, and as part of our Refer-A-Friend program, if your friend tells us that you referred him or her ....we will give you a $25 Heinen's gift card!!! (just a little token of our appreciation for spreading the good word about our center).

WE BELIEVE IN YOU!

Have a Great Thanksgiving!!

2011-11-23T11:25:00.000-08:00

The Peter B. Lewis Aquatic and Therapy Center staff hope you all have a GREAT Thanksgiving!! Don't forget that the center is closed Thursday November, 24th ALL DAY, But it will be Business as Usual Friday November, 25th!! Also Stop on in for our FIRST Black Friday SALE! We are open at 6:00a.m.!

Client claims his therapy CURED his pain!

2011-11-22T12:32:00.000-08:00

Some months past, I found myself unable to walk upright. I was leaning way over to the side and it hurt to walk. My low back and into my hip were tender. Since I had back surgery some 25 years ago I was concerned that I may need surgery again. My Kaiser doctor referred me to the Peter B. Lewis Therapy Center. Debra Glett assessed my problem, applied several positions of therapy and I was CURED in less than 1 HOUR. I returned just a few times to learn exercise and I was told I did not need more. I have been good since then. I referred my younger brother, age 65, to Debbie and he was helped over a period of a few months and is now exercising and problem free. I was told that my QUICK cure was relatively unusual but in general they are successful. I have since suggested them to several people who also had very good results. They really know what they are doing.

Gerald S.

10-10-11

Need Surgery? Try Therapy FIRST!

2011-11-18T12:24:00.000-08:00

"I have had chronic back issues since childhood. My most recent flare-up occurred in August of 2010. The pain got to a point where it was difficult to walk. Leading up to that time I saw my doctor and a surgeon. The surgeon was willing to perform surgery. I had been to another physical therapy company with no results. In fact, the P.T. did not know what to do next. I asked the surgeon if I could give P. B. Lewis a try before committing to surgery. I thought the water therapy might help. He wrote a prescription and I commenced therapy with Debra Glett as my P.T. I was impressed immediately with her professionalism and thoroughness. I should say that at the time I was taking several doses of Ibuprofen daily as well as gabdentin (sp?). Ultimately I was able to return to normal activities eliminate medication and pain. I continue to practice my P.T. daily. I credit Debra Glett as my best advocate for back health. P.S. The water therapy did not help so all my therapy was out of H2O after just a few tries."

Annonymous Client

10-10-11

Water therapy might not be for everyone. Luckily we are here to meet ALL your therapy needs. We offer aquatics, land, balance, and incontinence therapies. Mckenzie certified therapists are on staff as well. We accept most insurance providers including workers compensation. Also here at our Menorah Park Campus we offer outpatient speech, occupational, and certified hand therapies. Need a driver's assesment? We can do that too. Want more information? Call us! 216-595-7345.

Client Testimonial

2011-11-16T12:20:00.000-08:00

I have had two back surgeries with fusion of lumbar vertebrae. Remaining back pain made me reluctant to exercise. I tried acupuncture with very little relief. The rheumatologist suggested water exercise and prescribed The Aquatic Center. I am so pleased he did. Now I have a controlled land and water program and feel much better. The pain is still there, but my energy level is much better and I feel hopeful about the future. I worked with Debbie and Ryan. They’re great. I will join and hope to keep up the exercises for the foreseeable future. Thanks PBL. (Anonymous client)

FOOD DRIVE!!!

2011-11-09T12:42:00.000-08:00

It's our annual OSU vs. Michigan food drive!!

Last Year we donated over 100 pounds to the Cleveland Food Bank!!

We are hoping YOU can help us achieve our goal of donating 200 pounds this year!!

How can you help?

Bing in NON-Perishable grocery items ( plesae NO glass Items) to the Peter B. Lewis Center the ENTIRE week of November 14th!!

Drop the Items in YOUR FAVORITE teams cart!!

On Friday November 23rd, Please join us in wearing your favorite team's apparel!!

Thanks in advance for your support!!

YOU COULD BE THE WINNER!!

2011-11-07T12:00:00.000-08:00

We are trying to develop a more detailed identity, slogan, and/or tag line for our Health Maintenance Program here at the Peter B. Lewis Aquatic & Therapy Center., We feel the program is as unique as its participants, and we would like your input about what it really means to you!

Responses will be collected throughout the month of November at the front desk. A committee will choose a winner in December. The winning entry will receive a choice of either a $45.00 Gift card to the Adaptive Living Shoppe or a FREE Personal Coaching session with Tammy OR Lisa.

Good Luck!! Make sure you drop off your slogan at the front desk for your chance to WIN!!

Calling ALL Health Maintenance Participants!!!

2011-11-04T11:01:00.000-07:00

Come on in to the Peter B. Lewis Center!!

Classes Start the week of 11-07-2011

What are these classes? We have 2 new ZUMBA classes,Beginners, and Intermediate

we are also bringing back our Kick Butt Cardio, and the Arthritis foundation program in the water!!

You are NOT too late! Come join on MONDAY November 7th!

Class start dates and times are as follows:

Arthritis Class: Starts Nov. 7th! Held on Mondays & Wednesdays 4:30pm-5:15pm

ZUMBA INTERMEDIATE: Starts Nov. 8th! Held on Tuesdays & Thursdays 1:00pm-1:45pm

Kick Butt Cardio: Starts Nov.8th! Held on Tuesdays & Thursdays 6:00pm-6:45pm

ZUMBA BEGINNERS: Starts Nov. 9th! Held on Wednesedays & Fridays 11:30am-12:15pm

It's Closing Time For Our Annual Pool Cleaning!

2011-10-31T11:18:00.000-07:00

Near the end of every Year the Peter B. Lewis Aquatic & Therapy Center closes the pool for annual draining, cleaning, and maintenance. This process not only keeps the pool floor and walls cleaner, but also helps to minimize chemical use. This year the pool will only be closed for 4 normal business days!
Also included in the following schedule are the upcoming holiday closings.

Thursday, November 24th -FACILITY CLOSED ( Thanksgiving Day)
Friday, December 23rd -POOL CLOSED-Facility OPEN
Saturday, December 24th- POOL CLOSED -Facility Closes at Noon
Monday, December 26th -POOL CLOSED- Facility OPEN
Tuesday, December 27th -POOL CLOSED
Wednesday, December 28th- Expected Pool Re-Opening (dependant on temperature)
Sunday, January 1st- FACILITY CLOSED (New Year's Day)
Monday, January 16th - Facility OPEN for MLK DAY

Please note that during the times the pool is closed, the facility will still be opened for your use. Participants are welcomed and encouraged to continue to use the Gilroy gym during these dates. The entire facility is ONLY closed on the dates noted above. Thank you in advance for your patience!!

Keep WALKING!

2011-10-31T08:42:00.000-07:00

Did you hear of this new study that is linking slower walking speed to increased surgical risks for elderly? Researchers for the University of Colorado believe that looking at walking speeds versus some of the other pre-surgery screening test may give a more accurate way of deciding a good candidate for surgery.

"Frailty, a condition marked by muscle loss, fatigue and a lack of physical resiliency can be revealed by a slow gait or walking speed, the researchers said. In these cases the stress of an operation could lead to serious complications, the said, which could be avoided by assessing walking speed in a simple test before surgery." (Slower Walking Speed Linked to Surgical Risk in Elderly- healthfinder.gov).

The majority of surgeries that occur in the United States are done on those that are 65 years and older. Because of this, there is more of a need for surgeons to find better ways of assessing the elderly versus looking at chronological age. Simple walking test may just be the answer. These studies have shown that the faster walkers are recovering quickly, having less complications, and need less institutional care after surgery.

If you don't regularly walk.... start!. Ask our physical therapy experts for advice before starting.

If you are already walking, keep it up! More and more studies are coming out, boasting the benefits of walking.

WE BELIEVE IN YOU! :)

Breast Cancer Awareness Day at Peter B. Lewis Aquatic & Therapy Center

2011-10-28T07:53:00.000-07:00

Today we are supporting breast cancer awareness (BCA) with a special day. Wear your pink and stop on in! Come view or purchase BCA products, or stop in a 2:00 for some pink cotton candy!

BREAST CANCER SELF-EXAMINATION CHECKLIST!

 The most effective way to detect breast cancer is by mammography, but here are some simple self-exams that you can do at home.

 Before a Mirror: Inspect your breasts with your arms at your sides. Next, raise your arms high overhead. Look for any changes in the contour of each breast, a swelling, a dimpling of the skin, or changes in the nipples. Then rest your palms on your hips and press firmly to flex your chest muscles. Left and right breasts will not exactly match—few women's breasts do.

 In the Shower: Fingers flat, move gently over every part of each breast. Use your right hand to examine the left breast, left hand for the right breast. Check for any lump, hard knot, or thickening. Carefully observe any changes in your breasts.

 Lying Down: Place a pillow under your right shoulder and put your right arm behind your head. With the fingers of your left hand flat, press your right breast gently in small circular motions, moving vertically or in a circular pattern covering the entire breast. Use light, medium, and firm pressure. Squeeze the nipple; check for discharge and lumps. Repeat these steps for your left breast.

Information from: http://www.nationalbreastcancer.org/about-breast-cancer/breast-self-exam.aspx

Calling All Pet Lovers!!

2011-10-25T12:42:00.000-07:00

The Peter B. Lewis Aquatic & Therapy Center is helping host a Pet Drive for the Geauga Humane Shelter with Menorah Park. Please bring items to the center for pets in need, on the morning of Friday October 28th. Later that day our Adult Day Center members will be taking all donated items to the Geauga Humane Shelter.

Dry Food (Purina One, Purina Chows or Pedigree)

for dogs, cats, kittens and puppies
• Clean towels, blankets, comforters, throw rugs,
carpet squares, sheets, washcloth, paper towels
• Peanut butter (for dog treats) and chewy dog treats
• Canned vegetables for the barn animals
• Garbage Bags (33 gallon)
• Laundry Detergent (arm and Hammer liquid)
• Clay low-dust cat litter and low-sided litter pans for kittens
• Kitten milk replacement (KMR)/Puppy Milk Replacement (Esbilac) and nursing bottles
• Cat-safe toys: foam balls, fuzzy mice, (no catnip toys)
• Dog-safe toys: rubber Kongs, Buster Cubes, rope toys, balls, treat balls, soft squeaky toys
• Scratching posts, cat trees, washable cat beds
• Dog beds at www.kuranda.com, click on “Donate a Bed”, enter OH as the state,
and select Geauga Humane Society
• Latex gloves (large, medium and small)
• Gift Certificates for PETsMART or Pet Supplies Plus stores
• White and colored copy paper
• Laminating sheets

Thank-You in Advance

Breast Cancer Awareness Day at Peter B. Lewis

2011-10-24T11:02:00.000-07:00

Friday October 28th
A day dedicated to: Breast Cancer Awareness

10:00 a.m-11:00 a.mBreast cancer products will be for sale
2:00 p.mPink cotton candy give away!
2:00 p.m-3:00 p.mBreast cancer products will be for sale

You are encouraged to join along with our staff and wear pink on this day!

Early Bird Group looking for Volleyball Players

2011-09-02T07:40:00.000-07:00

Are you looking to add some fun to your exercise routine?

We have a group of early bird members that have organized a weekly volleyball game and they want you to play too!

Every Friday

between approx. 7:10 and 8:00am

You don't need to be an all star volleyball player, in fact they don't even keep score.

Just show up and join in the fun!

Why Walk?

2011-08-25T12:18:00.000-07:00

We have told you tips to start a walking program, how to pick out a pair of walking shoes, and shared the do's and don'ts of walking. But..... Why should we walk? What are the benefits?

Anyone can do it, Anywhere. There is no special tricks about it and it's easy to do. No fancy exercise equipment needed, no special skills, just a pair of good walking shoes. You can walk anywhere from outside to inside, while window shopping at the mall, with a friend, or by yourself. You can do it on vacation or while traveling. Walking is so easy to fit into your daily routines. Walking can be done in short bouts. For instance, park your car in the back of the lot at the grocery store. When taking the dog out, walk around the block instead of just the back yard. When you have to run a nearby errand try walking there instead.

Did you know? Walking burns almost as many calories as jogging. It reduces your appetite, slims your waistline, increases stamina and energy levels. If you are trying to watch your weight, these are great benefits!

Walking also has many other physical health benefits. Such as:

eases back pains
lowers blood pressure
reduces levels of bad cholesterol
lessens anxiety and stress
improves muscle tone
slows down osteoporosis bone loss
and more! an earlier article on our blog from abc news shared that walking speed has been shown in studies to improve life expectancy. More and more studies are continuing to boast the benefits of walking.

Put on your shoes and get walking! Walk on over to the Peter B. Lewis Aquatic & Therapy Center, we'll get you started!

The Do's and Don'ts of Walking

2011-08-17T10:37:00.000-07:00

Do:

See a professional before beginning an exercise program. A doctor and/or a physical therapist. Let the professionals choose an exercise or walking program that is right for you
Drink water. Even more important on hot and humid days. Drink before, during and after you walk.
Eat well. Avoid junk food that can make you feel tired. Eat for fuel not to be overly full.
Choose a smooth level walking surface for less fatigue and decreased chance of injuries.

Don't:

Continue walking if you have chest pains, are overly tired, dizzy, feel pain or experience shortness of breath or can't hold a conversation with someone. Stop walking and see your doctor.
Walk right after or before meals. Walking 2 hours after a meal and waiting 20 minutes after you walk to eat should be sufficient.
Walk outdoors if it is extremely cold, hot, or humid. Instead, try walking the halls from Lewis Aquatic Center through Menorah Park to Stone Gardens. There are markers to track you distance and always comfortable temperatures.
Walk on ice or walk during a lightening storm.

August is National Golf Month

2011-08-12T06:58:00.000-07:00

It Can Happen That Fast

According to statistics, one out of every two golfers will suffer from a lower back injury during their playing careers. The golf swing places a tremendous amount of stress on the lower back. In order to combat the stresses of golf, a lower back strengthening exercise program is recommended to reduce the possibility of a golf-related injury and keep you playing at the top of your game.

Other common injuries include lower back, wrist and shoulder. Muscles, tendons and ligaments of the body become fatigued, and over time, can become so distressed that with one swing or in one round of golf muscles can become tiered, strained or inflamed, resulting in a chronic golf injury.

These injuries can be prevented! Schedule a Movement Analysis and Training for ultimate golf success by our very own Titlest Certified Instructor, Deb Glett, PT. We develop and prescribe a customized conditioning program to maximize your performance, enhance your ability to continue playing, or return to your game.

The Pros will work on your slice, we'll work on your kinks.

Celebrate National Golf Month and start your training.
POWER PERFORMANCE
at Peter B. Lewis Aquatic & Therapy Center
216-595-7345

These Shoes are Made for WALKING

2011-08-04T10:39:00.000-07:00

Tips for selecting proper walking shoes:

1. Make sure it’s the correct fit. If you don’t have a thumbnails width between the end of your toes and the end of the shoe, it’s too tight. The width should leave enough room to allow your toes to wiggle. Your heel should not slip out of the shoe and the shoe should not pinch or hurt in any areas.

2. Find a shoe that is light weight.

3. Look for a low supportive heel.

4. When you walk your heel hits first and then rolls from heel-to-toe. You will want/need a shoe with a flexible sole.

5. Shop at the end of the day. When your feet have done a day’s worth of walking they will be slightly swollen. Also, remember to wear the socks you will normally wear walking when you go shopping. The socks you wear can make a big difference on how the shoe fits.

6. Take your time. Test the shoes out. Walk around the store.

7. And finally replace your shoes after 300 to 600 miles. Many find it helpful to buy two pairs of walking shoes and rotate them to help extend the life of your shoes.

TIPS everyone should know before starting a WALKING program

2011-07-19T13:20:00.000-07:00

If you answer yes to any of the questions, check with your Physical Therapist or Physician before starting your walking program.

 Do you have heart trouble?

 Do you experience chest pains or pain on your left side (neck, shoulder, arm) or breathlessness when you are physically active?

 Do you often feel faint or have dizzy spells?

 Do you have high blood pressure?

 Do you have bone or joint problems that could worsen if you are physically active?

 Are you over 50 and have not been physically active?

Keeping a log

Keeping a log is great way to follow your progress.

Miles/Steps: Track your walking distances by referring to mileposts or laps. If using a pedometer, keep track of your steps.

Time: Time the duration of your walk.

Resting Heart Rate: Resting heart rate is generally lower in people who are physically fit. You can either wear a electronic device that measures your heart rate or periodically measure your pulse at your wrist or neck. Monitor your progress by recording your pulse before and after you have walked.

To Measure Your Pulse: Place your index and third finger on your neck to the side of your windpipe. Or Place two fingers between the bone and tendon on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of pulses in 15 seconds. Multiply this number by 4 to get your heart rate per minute – for example, 20 x 4 = 80 beats per minute is considered normal.

Rate of Perceived Exertion: If you can not measure your pulse, try using a “conversational pace” to monitor your efforts during walking. For example, if you can not talk and walk at the same time, get out of breath quickly, or have to stop to catch your breath, you probably are working too hard. This is a talk test and used to measure your exercise intensity.

Classification of pedometer (steps) determined physical activity

• Under 5,000 steps a day considered sedentary.

• 5,000 to 7,499 steps a day considered somewhat low active.

• 7,500 to 9,999 somewhat active

• 10,000 steps a day classified as active

• More 12,000 steps a day highly active

For healthy Adults

 To improve cardiovascular fitness you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air.

 If you are walking for weight loss you should walk a minimum of five days a week, 45-60 min at brisk pace.

The figures below show the approximate calories per hour burned by 100-150-200 pound person performing different activities.

Activity 100 lbs 150 lbs 200 lbs

Walking 2.0 mph 160 calories 240 calories 320 calories

Walking 3.0 mph 210 calories 320 calories 420 calories

Walking 4.0 mph 295 calories 440 calories 590 calories

Jogging 5.5 mph 440 calories 740 calories 880 calories

Jogging 7.5 mph 610 calories 920 calories 1,220 calories

Calorie Use Example

Activity: Walking (3 mph, 100-pound person) for 30 minutes.

Number of calories burned per hour (210) x number of hours (.5) = 105 calories

Guidelines for 2011

American Diabetes Foundation guideline is to exercise for 30-40 minutes 3-5 days a week.

American Heart foundation guideline is to exercise for 150 minutes of moderate exercise or 75 minutes of vigorous exercise (moderate intensity of exercise is brisk walking).

Arthritis foundation guideline is to walk or exercise for 30 minutes a day

If you have any questions please call your Physical Therapist at 216-595-7345

Walking Speed Predicts Who Will Live Longer

2011-07-12T10:13:00.000-07:00

http://abcnews.go.com/Health/Wellness/

Walking Speed Predicts Who Will Live Longer
Elderly Who Walk More Slowly May Die Sooner, Analysis Suggests

Edward Gerjouy can walk briskly on an inclined treadmill for more than half an hour without too much trouble. This wouldn't be so remarkable, but for the fact that he is 92 years old.

A study in the Journal of the American Medical Association (JAMA) demonstrates that seniors like Gerjouy who can still hoof it at a relatively speedy pace have a good chance of living to an even riper old age.

When researchers at the University of Pittsburgh pooled the data from nine large studies that involved more than 34,000 seniors, they were able to correlate walking speed in people 65 or older with expected longevity.

At the beginning of each study, subjects were timed at their normal, comfortable walking pace for about 13 feet and periodically retested for up to 21 years. Anyone who could ambulate, even if they used a cane or walker, was included.

The faster an older person can walk, the longer they can expect to live and, according to the researchers, walking with some pep in your step appears to be a better predictor of who survives than simply looking at someone's age and sex.

"It's a real part of the human experience to see that when someone slows down with age, they may not be doing as well as they once were," said lead researcher Dr. Stephanie Studenski. "One of the major goals of this study was to quantify this experience for practical and clinical purposes."

Studenski notes that the act of placing one foot in front of the other requires the cooperation of many body systems including the heart, lungs, blood, bones, muscles, joints, nerves and brain -- and all of these systems synchronize, coordinate and integrate in a way that allows each individual to choose their own ideal walking speed, a speed that remains remarkably constant throughout life unless it's affected by medical issues.

For this reason, scientists consider how quickly a person walks, when correlated with age and sex, a reflection of their underlying health.

Someone like Gerjouy, for example, who at his age still strolls comfortably at about 3 miles per hour, can expect to enjoy another seven years of life. In contrast, a 75-year-old man who barely shuffles along at less than 1.0 mile per hour may not make it to his 80th birthday; and a 75-year-old woman who can keep pace with Gerjouy may look forward to celebrating another 18 birthdays.

"In fact, speed of movement seems to be linear, with each increase correlating with an increased prediction for years of life," Studenski said.

Walking Speed Tests Could Guide Doctor Advice

Administering a simple timed walking test could prove useful for helping doctors make more individualized healthcare recommendations. For instance, prostate cancer screening is generally considered a waste of time for men over 70 because it is widely accepted that elderly men who develop prostate cancer will most likely die of another disease or natural causes.

But if an energetic walker in his seventies can reasonably presume to live another decade in good health, he could benefit from the screening. "Functional predictions like this give doctors an opportunity to do individual life planning for healthy older people where we ought to treat them like they are going to be around for a good long time," Studenski said.

Identifying the slowpokes might help identify at-risk seniors too, so they can be targeted for interventions to help improve their health. Clinicians could even monitor speed over time as a safe and inexpensive way to red-flag slowdowns associated with developing health problems.

One caveat Studenski makes is that longevity charts are not good predictors for natural slow walkers; some healthy people simply prefer to move at a more leisurely pace.

There's little evidence to show that revving things up means living longer either, though in one previous study Studenski's team did show that people who improved walking speed over a one-year period had a better chance of survival over the following eight years compared to people who didn't speed up. And even though Studenski says there's more proof needed before it can be said that cultivating a livelier step translates to additional years, she still thinks that working on physical fitness as you age is a good idea.

"Working with your doctor, a physical therapist or some other healthcare professional to help maintain your health and your walking speed certainly can't hurt and can only help in most cases," she said.

Steps for Healthy Walking

Gerjouy jokingly attributes his good health and quick stride to a daily ration of Jell-O. Jiggly desserts aside, there are some real steps you can take to ensure you maintain mobility into your golden years. John R. Martinez a licensed physical therapist and president of Therapy Experts in New York City, offers the following tips for optimal walking.

Stay Flexible. Maintaining your flexibility, particularly in your hips, sustains your ability to move. You can stretch your hips daily by leaning forward towards your kitchen counter (usually a perfect height for this stretch) with your legs straddled a stride's distance apart. Hold for 30 seconds as you feel the stretch spread up the back of your leg into your hip. Repeat to other side.

Improve Balance. Balance is a bigger component of walking than most people realize; it's what keeps you from stumbling or tripping over your feet. For a simple daily challenge, stand on one leg while you brush your teeth. Start by hanging onto the sink with your extra hand, progress to no hands, and then to doing it with your eyes closed.

Build Endurance and Strength. As you rack up birthdays, endurance and power can diminish unless you focus on maintaining them. One way to keep up stamina is to do the very activity you are trying to preserve: Walking. This is also likely to strengthen the walking muscles too. You can mix this with lower impact endurance activities like riding a stationary bike or water exercise.

Care for Your Feet. Taking good care of your feet will ensure they remain in walk-worthy condition. Wear comfortable shoes, maintain good hygiene and visit a podiatrist periodically for a foot checkup. One easy daily foot strengthening exercise involves placing a small towel under your bare foot and scrunching it up and straightening it out with your toes. Repeat three to five times with each foot.

Lose Weight. Carrying excess weight strains your body, especially your knees, which can slow you down and prevent you from being more active. Watch your diet and do what you can to burn calories. Even a 5 percent reduction in weight can make a tremendous difference in your mobility.

http://www.tasteofhome.com/recipes/holiday---celebration-recipes/july-4th-recipes

2011-06-28T06:59:00.000-07:00

http://www.tasteofhome.com/recipes/holiday---celebration-recipes/july-4th-recipes

What healthy treats are you making for this 4th of July? Try a new different salad. Or for a healthy dessert -berries with a little whip cream.

We Believe in You! Thank You for Believing in Us!

2011-06-21T06:51:00.000-07:00

A physical therapy client recently shared her story with us and asked for us to share with you...

In February, I fractured my right knee. I had to wear a brace for 8-10 weeks and was instructed to begin therapy at the Peter B. Lewis Aquatic Center. I was reluctant to take water therapy. As a result I began "dry" therapy with several qualified and highly skilled personnel, including Debbie, Jim, and Ryan. All were patient and encouraging, thorough and professional. The exercises were at times uncomfortable, but all the therapists were attentive and made sure that i was not in too much pain during therapy. The Lord blessed my recovery miraculously. I could not bend my knee more than 10 degrees when I arrived. Now I can bend it up to 110 degrees. All the therapists gave me workout sheets to take home and encouraged me to continue my exercises at home. Even the receptionists were patient and pleasant making appointments. I enthusiastically recommend that the Lewis Aquatic Center continue to offer both "wet" and "dry" therapy.

Edna T.

Thank YOU Edna! We are so very happy for the progress you have made through therapy. Keep up your exercises, and remember we are always here if you need us. Even after therapy, we offer continued supervised exercise with a Health Maintenance Program.

We Believe in YOU!

Our FACEBOOK Winner!!!

2011-05-26T10:19:00.000-07:00

Congratulations to our facebook friend Ethel Morrison! She won a $25 Kohl's gift card for being randomly selected for clicking "like" on the Peter B. Lewis Aquatic & Therapy Center Facebook page.

May's Car Magnet Winner!

2011-05-25T08:01:00.001-07:00

Roz Schnall is May's Car Magnet winner! She won a LAC t-shirt and water shoes after being randomly selected for proudly displaying her Peter B. Lewis Aquatic & Therapy Center magnet on her car. Don't have one of our magnets on your car yet? Pick one up at our front desk, you could be June's winner!

JOIN OUR TEAM

2011-05-18T10:09:00.000-07:00

We are looking for walkers and runners to join Peter B. Lewis Aquatic & Therapy Center to participate in the following events this summer:

Race for the Place

Sunday, June 5th

9:00AM

This is a 5k (3.1 mile) or 1 mile run or walk with proceeds benefiting The Gathering Place.

Shot in the Dark

Saturday, July 16th

5:00PM

4 mile walk/run or two person relay. "Come for the run, stay for the fun"

B'nai B'rith

Sunday, July 24th

8:30AM

This is a local 5k run or walk which we have been participating in for the past 4 years.

Please contact Kelly McNeal for registration information if interested in joining our team for any of the above events at kmcneal@menorahpark.org or 216-831-6500 ext 155

NEW Concierge Approach to Wellness

2011-05-18T06:44:00.000-07:00

Do you want to invest in your health? Do you want to develop life long healthy habits?

We present to you new opportunities to take your exercise routine to the next level. Be inspired to achieve and continue positive lifestyle changes with our various choices. This time is for you and about you - a true investment in your personal health. Along with our Exercise Specialists, you will be able to identify a personalized path to better health and wellness. Our exercise specialists will utilize a new confidential personalized screening tool that will provide an easy to understand comprehensive assessment of your current health status. The results will assist you in making healthier lifestyle choices. Under the guidance of the Exercise Specialists you will have the unique opportunity to self-manage your health in conjunction with the care of your personal physician. With this screening tool, a yearly-prescribed wellness plan can be developed to give you the opportunity to select a level that will allow you to flourish and strive to obtain lifelong healthy habits.

Our concierge approach to wellness will provide you the advantage to tailor make your very own lifestyle wellness plan.

Effective July 1st, 2011 we will offer these new opportunities to meet your needs:

Personal Coaching
What is Personal Coaching? Personal Coaching is a one-on-one meeting between you and one of our Exercise Specialists. This time is set aside to help you and only you. Our undivided attention is available to you for 45 minutes to help enhance your fitness program and abilities.

This time can be spent going over:

New Exercises
Proper Exercise Performance
Nutrition
Weight Loss
Flexibility
Balance and Stability
Stress Management

And that’s just to name a few. This time is about you and your goals.

$45.00/session

Personal Wellness Profile
Your Personal Wellness Profile will be developed while meeting one-on-one with an Exercise Specialist. The two of you will assess various topics that affect the development of your lifelong wellness plan. Utilizing a technically advanced computer program, you and our exercise specialist will assess areas such as body fat composition, flexibility, cardiovascular fitness, strength, and wellness habits such as sleep, smoking, or drinking. This is just a sample of the areas that are reviewed in the Personal Wellness Profile.

A Personal Wellness Profile is the perfect opportunity (perhaps annually or bi-annually) to monitor progress, determine the effectiveness of your program, identify areas of improvement and set goals for the coming year. This will be performed annually for all Supervised Small Group Participants and is included in the Supervised Small Group monthly fee.

After reviewing the results of the assessment, the two of you will create an individualized lifestyle wellness plan. At that point, you can make a commitment to change your daily routine or look to your Exercise Specialist to assist you further in achieving your goals.

$60.00/profile

Individual Participant Options
Our Individual level allows participants to use our warm water pool and state of the art fitness center machines at their own time and pace.

This level ensures new participants 3 free consultation visits with our Exercise Specialist in the recreation pool or in fitness center to review your current exercise program and make improvements or modifications to it as needed.

“Body Works”, our Tuesday/Thursday evening water exercise class at 6:00pm, is FREE of charge for all Individual members. This class runs March through November.

Other group exercise classes offered throughout the year are also available for a small additional payment.

$61.75/month

$90.00/month including 1 Personal Coaching Appointment per month

$170.00/month including 1 Personal Coaching Appointment per week

$270.00/month including 2 Personal Coaching Appointment per week

Supervised Small Group Options
The Small Supervised Group level provides participants with regular scheduled appointments per week in a small group supervised setting with one of the on-staff Exercise Specialists. Those enrolled in the program may use the appointments for exercise in the recreation pool, fitness center or both.

The participant will commit to appointments scheduled with the Exercise Specialist on a weekly basis.

An annual Personal Wellness Profile will be created in conjunction with our Exercise specialist.

The participant has an individualized exercise program designed and monitored by an Exercise Specialist.

“Body Works”, our Tuesday/Thursday evening water exercise class at 6:00pm, is FREE of charge for all Individual members. This class runs March through November.

Other group exercise classes offered throughout the year are also available for a small additional payment.

$105.00/month including 2 scheduled appointments per week

$150.00/month including 3 scheduled appointments per week

$192.00/month including 4 scheduled appointments per week

$220.00/month including 5 scheduled appointments per week

We will be holding focus groups to explain your various new exciting options.
Please join us at one of the following focus groups:

June 1, 2011 at 8:30 in the Balance Room

June 6, 2011 at 1:00 in the Balance Room

June 7, 2011 at 5:30 in the Balance Room

If you would like to take advantage of our NEW Health Maintenance opportunities please let us know by June 15th, 2011.

Invite a Friend

2011-05-18T05:08:00.000-07:00

Don't forget that tomorrow, May 19th is our Invite a Friend Event from 1:00-4:00. Bring a friend to join in a nice afternoon swim! RSVP to 216-595-7345.

May is Better Hearing and Speech Month

2011-05-17T08:44:00.000-07:00

May is Better Hearing and Speech Month! This is designed to raise awareness about communication, cognitive, and swallowing impairments. This link provides a great resource. http://www.asha.org/public/ ... or for more information contact our very own speech therapy department right here on the Menorah Park campus (just down the hall from Lewis Aquatic) 216-360-8221.

We are your one-stop-shop for all your therapy needs! :)

Join Our Team!

2011-05-12T08:54:00.000-07:00

Sunday June 5, 2011

5k or 1 Mile

The Eleventh Annual

Race for the Place

Race for the place proceeds benefits The Gathering Place, a cancer support center that supports, educates and empowers individuals and families touched by cancer through programs and services provided free of charge.

Join our team for this great cause.

Click Here to Register

Select "Join a Team", then select our team name: Physical Therapy Rocks

Thanks for your support!

May 2011- Older Americans Month

2011-05-11T09:22:00.000-07:00

SAFETY TIPS FOR OLDER AMERICANS

Each year, many older Americans are injured in and around their homes. The U.S. Consumer Product Safety Commission estimates that over100, 000 people over 65 years old are treated in emergency rooms for injuries associated with products that people live with each and every day.

Many of these injuries are PREVENTABLE, if we take the time and effort to spot and to correct the hazards.

MEDICATION: Be aware of what your medications are, that they are the correct ones, as well as the correct dosages. Throw out all expired medications- both over the counter, as well as prescription ones, especially unused antibiotics.

If you go to > 1 doctor, as most people do, bring a written list of your medications and dosages to each one. The reason being, that often drugs react poorly with other drugs, or they can even neutralize each other. If your doctors are in different hospital systems, then they won't have access on their computers to your medication list from the other system. On the same note, it is a good idea to get all of your medications from the same pharmacy system, as their computers will help to keep track of what y our take, and of what may not work well together. Always let your pharmacy and your doctors be aware of your allergies. Be aware of the side effects of all of your various medications, and that some may cause dizziness or drowsiness which leads to loss of balance and falls.

ALCOHOL and DRUGS: Realize that alcohol may react poorly with your medications. Also, alcohol slows reflexes, which in turn increases the likelihood of loss of balance.

STORAGE: Store all medications in their own labeled containers. Keep them in a cool, dark, and dry place. Many medications have decreased effectiveness when exposed to the sun or to moisture. Therefore, in the bathroom or by a window are not the best choices for your medication storage. The daily/weekly dosage containers are a great way for some people to safely self medicate. The Adaptive Living Shop at Menorah Park has some state of the art containers that help make this much easier.

FALL PREVENTION: As we age, our reaction time and speed slows down. Studies have proven that this increases our risk for falls. Also, muscles and joints become stiffer and less flexible with time. Illness, medication and vision changes may affect our balance in a negative manner. The following safety tips will make daily life safer for all.

FLOORS: Clean up any spills, repair worn/torn carpet. Allow for clear pathways in your home between furniture with a minimum of clutter. Keep floor clear of clutter and electrical cords. Remove ALL loose throw rugs, as these are a HUGE tripping hazard. All area rugs or mats should have a nonskid backing or pad beneath them. Over time, adhesive tape and slip-resistant backing on rugs wear away. Periodically check your rugs and mats to see if new tape or backing is required.

BATHROOMS: Often a simple grab bar or shower chair in your home will keep your independent with your shower and toileting needs. When using the toilet, if you must use a rocking motion, momentum or extreme pulling to stand up → you may be in need of a raised toilet seat to make your transfer safer. They can provide the height that enhances your transfer, as well as grab bars. When showering, a shower seat and nonskid decals/matting help to prevent falls. When self showering, use a long handled brush or bath mitt to reach your body more easily and more safely.

HOUSEHOLD: Put your things that are used most often on countertops or close drawers. Use higher shelves/cupboards ONLY for storage items that are not often needed. Ask family to reach them for you when needed. DO NOT climb chairs/stools to reach things. If reaching for small light weight items, use reachers or grabbers for anything above your head or in lower cupboards.

LIGHTING: A night light along the route from bedroom ↔ bathroom is a good safety feature. A working flashlight in each room is also a good idea.

FURNITURE: Make sure that chairs and couches are firm enough with armrests to push off from. If seating is too low, place a cushion on the seat. Beds should be firm enough to arise from easily, without sagging. If not, a bed board under the mattress may be in order. Beds should be at a height that when sitting over the side, your feet touch the floor easily. When beds are too high, it is easy to fall getting in/out of bed. This may be corrected by cutting down bed legs to the correct height. When beds are too low, falls can occur when trying to rise from the bed. This can be fixed by an extra mattress or by placing bed legs on sturdy blocks or bed risers.

PERSONAL SAFETY: Phone calls – never give strangers any personal information for surveys or “winning contests”. Do not give strangers money or credit card numbers. Have all emergency phone numbers by all phones; easily readable and visible. Include 911, family numbers and the poison control center number. Make sure you have smoke detectors that are working and have someone change the battery twice/year. Avoid extension cords; they are easy to trip on. Make sure all cords are unfrayed and are in good condition. DO NOT wall walk or furniture walk. It is safer as well as more dignified to use a cane or a walker if you require support. Make sure your assistive device has been adjusted to your height – people shrink over time and canes/walkers may need adjustments. Make sure there are good tips, wheels, etc. on your device. Do not get up too quickly from a seated or a lying down position. Avoid fast turns. Try to walk with your eyes at eye level, avoid looking down as you walk.

SHOES: Avoid loose shoes, slippers. They are easy to trip in. Avoid robes, slacks that are too long. Move carefully and wear nonslip shoes and slippers with tread. Avoid walking in just socks. When out in the community and stair climbing is required – use a handrail.

Questions? Please ask. We can help!

We offer FREE balance screens the 2nd Monday of EACH month.

We also have an Adaptive Living Shoppe on the Menorah Park campus that offers products and solutions for an easier and safer life.

Physical Therapists Take Your Questions LIVE- On Staying Fit for Life

2011-05-09T08:53:00.000-07:00

Physical Therapists Take Your Questions – LIVE – On Staying Fit for Life

www.apta.org

The American Physical Therapy Association’s (APTA) Move Forward campaign is hosting the Fit for Life Livestream event with Grandparents.com on May 16 at 3:00 pm, ET. During the live, online event, a panel of physical therapists will answer questions about staying fit as you age. Topics will include the importance of physical activity, what to expect in terms of age-related mobility, how physical therapists can tailor exercises for the individual and how to manage pain.

To ask your question, submit it via Facebook, Twitter or Livestream.com. Save the date by accepting the Event Invitation on Facebook.

Physical therapists and APTA members Patrice Winter, PT, MPT, Richard Jackson, PT, OCS, and Kathy Oravetz, PT, GCS, will share their stories, give advice, and demonstrate proper techniques for exercise in response to questions submitted via Livestream, @MoveForwardPT on Twitter, or the Move Forward PT Facebook Page. See how these physical therapists overcame mobility challenges over the years and how they have stayed physically active and fit.

"Getting older does not mean you can no longer move well and be fit," said Emilio J. Rouco, director of public relations for APTA. "Physical therapists restore and improve motion in people’s lives and can advise on how to adjust workout intensity and technique for a safe, customized workout. With a physical therapist’s guidance, this can be the fittest time in your life."

As a partner in the Fit for Life Livestream event, Grandparents.com is offering all attendees a one-year free membership to the Grandparents.com Benefits Club. The code word to join free will be revealed live during the event.

"The Boomer generation is changing the way people age, and they’re taking steps to stay active longer," said Jeffrey Mahl, president of Grandparents.com. "The Fit for Life Livestream is going to help our readers and Benefits Club members continue to live vibrant lives."

About APTA

The American Physical Therapy Association (APTA) represents more than 77,000 physical therapists, physical therapist assistants, and students of physical therapy nationwide. Learn more about conditions physical therapists can treat and find a physical therapist in your area at www.moveforwardpt.com. Consumers are encouraged to follow us on Twitter (@moveforwardpt) and Facebook.

About Grandparents.com

Grandparents.com is the No. 1 Web destination for things to do with grandparents and parents and the No. 3 Web site overall for seniors, Boomers, and grandparents, following the US Government and AARP. It is dedicated to enhancing the lives of America's 70 million grandparents by fostering family connections, including child- and grandparent-friendly activities, travel ideas, compelling lifestyle features, expert advice, gift ideas, recipes, and more. For online discussion or discounts, visit www.grandparents.com.

Outdoor Walking

2011-05-05T10:00:00.001-07:00

What a beautiful spring day to get outdoors and be active! Did you know that there are mile markers around Lewis Aquatic/Menorah Park Campus? Add an outdoor walk to your Lewis Aquatic exercise routine. Ask staff, if you're unsure of the route.

FREE ZUMBA

2011-05-04T09:56:00.001-07:00

Get up and shake it with a FREE Zumba class tomorrow morning! Thursday, May 5th at 9:30 AM

The Economic Challenges of Living Longer: Planning for Your Future with Confidence

2011-05-04T08:41:00.000-07:00

A Dinner Conversation with Featured Speaker Dr. Robert Binstock

Internationally recognized expert on policies pertaining to aging

Professor of Aging Health and Society at Case Western Reserve University

A panel of Menorah Park Experts will also be available to answer individual questions

Can you depend on social security in the future and how adequate will it be?
Will Medicare/Medicaid meet health care needs?
Should you buy private insurance and what other options might be available?

Thursday, June 16th, 2011

6:30 p.m.

Menorah Park Saltzman Auditorium

27100 Cedar Road, Beachwood, OH 44122

Program and Dinner are FREE of charge(Kosher dieatry laws observed)

Seating Limits- Reserve Space early

RSVP to Beth Silver 216-839-6678 or bsilver@menorahpark.org by Wednesday, June 8th

April Car Magnet Winner

2011-05-03T11:41:00.000-07:00

Leah Eisenberg was April's Car Magnet winner! She won a $25 Starbucks gift card after being randomly selected for proudly displaying her Peter B. Lewis Aquatic & Therapy Center magnet on her car. Don't have one of our magnets on your car yet? Pick one up at our front desk, you could be this month's winner!

Invite a Friend

2011-04-29T09:41:00.000-07:00

Invite a friend to the Lewis Aquatic Center for a swim in our warm-water pool

Thursday, May 19th

1:00-4:00pm

RSVP to the front desk

Phone #: (216) 595-7345

The Lewis Aquatic Early Bird Breakfast Bunch

2011-04-27T08:33:00.001-07:00

April is National Humor Month

2011-04-26T07:14:00.000-07:00

April is National Humor Month. "It is designed to heighten public awareness on how the joy and therapeutic value of laughter can improve health, boost morale, increase communication skills and enrich the quality of one's life." (from larrywilde.com/month.htm).... So in honor of Humor Month let's hear some exercise jokes! Feel free to post.

Earth Day 2011

2011-04-22T10:39:00.001-07:00

Happy Earth Day!

2011-04-22T07:59:00.001-07:00

Feel free to post comments on ways you are helping the enviornment. Stay tuned for pictures from our Earth day celebration. This year we are truly "going green".... including our pool water!

New Classes!

2011-04-21T15:37:00.000-07:00

Not a member of our Health Maintenance Program yet? Now is the time to join! $59.95/month, no enrollment fee, no contracts, and NEW member-only classes!

Mondays and Wednesdays-New Arthritis Exercise Class- Starting May 2nd-4:30-5:15 p.m.-Susan Gordon will be doing Mondays on land and Wednesdays in the water-$20.00 for 6 weeks.
Tuesdays and Thursdays- Starting May 3rd-5:00-5:45-Kick Butt Cardio-Tuesdays on land Thursdays in water-$30.00 for 6 weeks.
Tuesdays and Thursdays-until November-6:00-6:45-Body Works water aerobics-FREE
Monday May 2nd-1:00-Zumba in the Menorah Park auditorium-Free Trial Class
Thursdays May 5th-9:30 a.m.-Zumba in the Menorah Park auditorium-Free Trial Class

Call 216-595-7345 for more information or to sign up!

Go green, Recyle at Peter B!

2011-04-20T13:01:00.001-07:00

All this week we all collecting pop cans and water bottles to recycle in honor of Earth day. And- don't forget to join us for our Earth Day celebration (and a fun suprise!) on Friday, April 22nd! You don't want to miss this!

Quote for the day...

2011-04-18T08:28:00.000-07:00

"We do not stop exercising because we grow old . We grow old because we stop exercising."

-Unknown

Acts of Green

2011-04-13T09:34:00.000-07:00

Join us in making a difference. Pledge an act of green at the following link. http://www.billionactsofgreen.org/

Some suggestions to help:

Use Re-usable products such as the reusable grocery bags, cups, and water bottles
Wash all your clothes in cold water
Convert all the lightbulbs in your house to the LED lightbulbs
Turn water off while brushing your teeth
Use Re-chargeable batteries

And don't forget to join us for an Earth Day Celebration on Friday, April 22nd!

EARTH DAY celebration

2011-04-12T08:37:00.000-07:00

Please join us on Friday, April 22nd for an all day EARTH DAY celebration!

We will be collecting water bottles and pop cans during the week (4/18 to 4/22) to recycle, so feel free to bring them in.

Hope you can make it on the 22nd!

April 7th- World Health Day

2011-04-06T12:56:00.001-07:00

http://www.who.int/mediacentre/events/annual/world_health_day/en/index.html

Occupational Therapy Month

2011-04-05T10:28:00.001-07:00

April is Occupational Therapy Month! But what is Occupational Therapy? AOTA defines it as, "a science driven, evidence-based profession that enables people of all ages live life to its fullest by helping them promote health, prevent- or live better with- injury, illness, or disability." Peter B. Lewis is a one-stop-shop for ALL of your therapy needs- Physical, Speech, and OCCUPATIONAL THERAPY! http://www.youtube.com/watch?v=kr7wboZ4GwM&feature=channel_video_title

April 2011- Stress Awareness Month

2011-04-04T12:06:00.000-07:00

Did you know April is Stress Awareness month? What better way to combat stress than EXERCISE!?! Please note- You should NEVER start a new exercise routine without consulting with a health care professional, such as our highly trained Physical Therapists. Check out this link to see how you can benefit from this mind-body connection. Exercise truly is the best medicine. How do you relieve stress?

http://www.mayoclinic.com/health/exercise-and-stress/SR00036

!yaD slooF lirpA yppaH

2011-04-01T04:38:00.000-07:00

!yaD slooF lirpA yppaH

Happy April Fool's Day!

INVITE A FRIEND (Early Bird Edition)

2011-03-30T07:50:00.000-07:00

Friday, April 15th

6:30am-10:30am

Invite a friend to the Lewis Aquatic Center for an early morning swim in our warm-water pool

RSVP to the front desk

Phone #: (216) 595-7345

We have a Facebook!

2011-03-29T04:54:00.000-07:00

Please "Like" us on facebook.

Spring Gardening Tips

2011-03-29T04:37:00.000-07:00

Squat or kneel when planting or digging to avoid prolonged bending of your back.

Use of a stool is beneficial to avoid knee and back pain.

When shoveling or raking, keep knees bent and avoid twisting.

Lift only small portions at a time, it’s easy to overdo it.

Use garden tools to avoid stress on your hands.

Pull weeds in wet soil, they come out easier.

Congrats!

2011-03-28T08:03:00.001-07:00

Congratulations to Karen Ott, Katie Henry, and Jessica Minillo for passing their Lifeguard recertification on Friday. These ladies are not only our administrative assistants but they also double as lifeguards to cover breaks. They enable us to keep our pool open through out the day and help keep our clients safe. Thank you and congratulations!

Use Good Body Mechanics, Even While Sleeping

2011-03-16T07:41:00.000-07:00

Don't sleep or lounge on soft, sagging, nonsupporting mattresses or cushions. Swayback and back strain will result, especially when sleeping on your stomach.

A good night's sleep on a firm mattress is good for you and your back. Sleep on your side with knees bent, or on your back with a pillow under your knees. Choose the position that feels most comfortable for you.

And ...if your back is bothering you, call us!
216-595-7345
FREE Back Screenings are offered the 1st Wednesday of every month.

The Weather Outside Might be Frightful......

2011-03-11T11:39:00.000-08:00

But we are always here for you, because WE BELIEVE IN YOU!

Eran Shiloh, PT waiting for you to come to therapy.... in the snow!

Standing/Walking While Using Good Body Mechanics

2011-03-07T10:43:00.000-08:00

Stand with one foot up; change positions often. Stand with your back's three natural curves in their normal , balanced alignment. Walk with good psoture, keeping head high, chin tucked in, toes straight ahead. Wear comfortable, low-heeled shoes.

Invite A Friend!

2011-03-07T08:37:00.000-08:00

INVITE A FRIEND!

Wednesday, March 23rd

4:00-7:00pm

Invite a friend to the Lewis Aquatic Center for an afternoon

of swimming in our warm-water pool

RSVP to the front desk

Phone #: (216) 595-7345

Lifting Tips

2011-03-04T10:41:00.000-08:00

Bend with your knees, not your back! Lift with your legs and hold objects close to your body. Lift objects only chest-high; stand on a stool, if necessary. When a load is heavy, get help and plan ahead to avoid sudden load shifts. Always be sure of your footing.

Why we drink WATER

2011-03-02T10:25:00.000-08:00

Did you know...

water makes up 1/2 to 2/3 of your total body weight?
80% of your blood is water?
70 percent of your muscles are water?
25 prcent of your bones are water?
a 120lb. person contains approximately 72lbs of water?
every chemical reaction in the body takes place in water?
water acts as a transport system as it carries nutrients and oxygen to the cells and removes waste products from the body.
water lubricates the body's machinery?
water acts as a temperature regulator by controlling the amounts of perspiration lost?
without water we would die within a matter of days?

Under normal conditions, your body loses 23 to 3 quarts of water per day just through breathing, sweat, and waste elimination. This loss must be replaced daily. One-third of this water requirement comes form food intake and two-thirds must come from fluid intake. When trying to lose weight, you cut back on the amount of food you are eating, so it becomes even more important to pay attention to the amount of fluid that you drink. During weight loss, the body excretes extra fluids to remove the waste products from the breakdown of fat. These waste products can leave the body more efficiently when you are drinking enough water. Six to eight glasses of water per day is recommended. Water acts as an appetite suppressant. Driniking enough water can also help in the elimination of water weight. Water can be made more attractive by adding a slice of lemon or lime. Try a sparkling water. Add ice, drink through a straw, or out of your favorite goblet. You'll soon be on your way to meeting your daily water requirement.

Taken from The Link, a puclication of Weight Watchers Internationl, Inc.

A Tip From Your Physical Therapy Experts at Peter B. Lewis Aquatic & Therapy Center

2011-02-28T05:08:00.000-08:00

"Avoid bad posture. Headaches, as well as pain in the jaw, neck, shoulders, upper, middle, lower back, hips,& knees, are often caused or aggravated by poor posture, and problems will seldom totally resolve unless the posture is addressed." Deb Glett, PT.

Driver's Assessments

2011-02-25T12:27:00.000-08:00

Did you know that we offer on-site driver's assessments? Please check out the following link in which Menorah Park's DriveWise Program was featured in the Cleveland Jewish News.

http://www.clevelandjewishnews.com/articles/2011/02/11/health_beat/current_health_beat/doc4d5419d256

A Tip From Your Physical Therapy Experts at Peter B. Lewis Aquatic & Therapy Center

2011-02-25T05:07:00.000-08:00

"Don't do big stretches when body has not been moving, like early in the morning. Be up moving around first, have the blood moving to warm up the tissues , before stretching," Deb Glett, PT.

February Car Magnet Winner!

2011-02-24T10:48:00.000-08:00

Vera Ellis-Beavers won a $25 Heinen's gift card this month for proudly displaying her Peter B. Lewis magnet on her car. Thank you Vera!

Do you have a magnet to put on your car? If not, pick one up at our front desk.

Netta Berman's Story

2011-02-24T10:34:00.000-08:00

Netta Berman shared her story with us and we would like to share it with you.

"Eight years ago I came back from a short trip and told my husband, 'this is my last trip.' I was doing water exercises twice a week and thought I should increase to three times. That took me a while, but afterwards I found it easy to get to four. Since then, I have gone to Baltimore twice, to New York City, to New Orleans, and to Baja, California. I do an hour of water exercise four times a week, and I walk about a half a mile daily. I am in better shape than I was at 80 years and am now 87. Thank you, P.L.A.C. I believe in you."

Thank you Netta for sharing some inspiration for us all! And thank you for believing in us!

As we always say, at the Peter B. Lewis Aquatic &Therapy Center, "We Believe in YOU!"

A Tip From Your Physical Therapy Experts at Peter B. Lewis Aquatic & Therapy Center

2011-02-23T05:05:00.000-08:00

"Get close to things you are lifting....slide things close to you first before lifting, and carry them close to your torso, not away from your body, (except hot things from the oven!) to reduce stress on your back." Deb Glett, PT

Happy President's Day

2011-02-21T10:37:00.000-08:00

Happy President's Day!

February- Healthy Heart Awareness Month

2011-02-18T10:14:00.000-08:00

February is Heart awareness month and we would like to take the opportunity to educate on warning signs and preventive measures.

Heart Attack Warning Signs

Most heart attacks start slowly and with mild discomfort/pain.

Chest discomfort (uncomfortable pressure, squeezing, fullness, or pain)

Discomfort in other areas of the upper body (may include pain in one or both arms, the back, neck, jaw, or stomach)

Shortness of breath (with or without chest discomfort)

Other warning signs (breaking out in a cold sweat, nausea, or lightheadedness)

Cardiac Arrest

Cardiac arrest occurs immediately and without warning.

Sudden loss of responsiveness

No normal breathing (victim doesn’t take a normal breath when you tilt the head up and check for at least 5 seconds)

It is important to call 911 immediately. Today, if a person is having a heart attack or stroke, early detection can save a life, and increase the chances of a better recovery.

Prevention

Most of us are aware of unhealthy behaviors but do little to change our lifestyles. Please make your health a priority. Eat a healthy and well balanced diet, be active (try joining one of our exercise classes), don’t smoke, maintain a healthy weight, and reduce stress. Remember to see your doctor regularly. Follow your doctor’s advice to control blood pressure, lower your cholesterol, and stay healthy.

Six Weeks to Wellness

2011-02-17T10:13:00.000-08:00

What is wellness? What does it mean to you? When you think of wellness do you consider all six dimensions of it? If not, then this is the program for you!

Lewis Aquatic Center is hosting an educational series about achieving overall wellness through “Six Weeks to Wellness”.

In this program participants will learn about each dimension: physical, social, intellectual, occupational, emotional, and spiritual. Each week there will be a class on one of the dimensions which will include educational material, tools to achieve that dimension, and much more!

For $60.00 participants will not only be learning and practicing each dimension, they will also have a personal exercise program designed, “homework” to do, and materials to help them work on each dimension. Those who complete the six weeks will receive a reward as well as achieving overall wellness.

Classes begin Wednesday, March 2nd at 1:15 and will go for an hour. Class will meet at the Large Persky conference room at Menorah Park. The instructors are Lewis Aquatic Center Exercise Specialists Lisa Altenbaugh and Tammy Michaels. Both ladies bring many years of personal and professional experience in wellness to this series.

For more questions or to sign up please stop at the front desk or call us at 216-595-7345.

A Tip From Your Physical Therapy Experts at Peter B. Lewis Aquatic & Therapy Center

2011-02-17T04:56:00.000-08:00

"DON”T get a walker without consulting a PT!!! Have a therapist adjust the height and you may need training. …And, unless you have a friend that is a therapist, don’t let them adjust your walker height!" Mae Larivee, PT.

A Tip From Your Physical Therapy Experts at Peter B. Lewis Aquatic & Therapy Center

2011-02-15T04:54:00.000-08:00

"When starting a new routine, start small and work your way up to bigger program if you are not used to exercise," Colleen Gast, PTA.

Happy Valentine's Day!

2011-02-14T05:01:00.000-08:00

Happy Valentine's Day! <3

From your Friends at the Peter B. Lewis Aquatic & Therapy Center

Changing Roles: Caring for your parents

2011-02-11T12:19:00.000-08:00

Caring for an older adult in the home can be extremely rewarding and fulfilling for all involved. Yet, it can also take it’s toll physically, emotionally, and financially on the entire family. More than 80% of late-life care is provided by unpaid family members. If you are among them, usually your needs are secondary to those of the aged adult for which you are providing care. This can lead to stress, depression, and other physical ailments if left ignored. But there is help. The following are tips and community resources available to reduce stress and promote a balance in which the needs of you and your entire family can be met.

- Ask other family members for help

- Contact local community centers for services available to senior residents.

o Tri-City Consortium on Aging www.tri-cityseniors.org

o City of Beachwood Community Center at www.beachwoodohio.com/communitycenter.html

o Mandel Jewish Community Center of Cleveland at www.clevejcc.org

- Seek help from an Occupational Therapist- an Occupational Therapist can provide strategies and tools to encourage improved independence on the client’s part therefore reducing stress for you. Contact Menorah Park Outpatient Rehabilitation Services at 216-360-8221.

- Consider adult day care – this can provide a respite for a few hours daily or a few days per week to allow you to focus on your other personal needs. For information about the Mandel Adult Day Center at www.menorahpark.org/AdultDayCenter or call 216-839-6673.

- Consider hiring home health aides for a few hours per week to provide an occasional break. For additional information, contact Menorah Park Home Health Services at www.menorahpark.org/HomeHealth or call 216-595-7333.

- Create moments of joy throughout the day by participating in pleasurable activities, if only for a few minutes.

“Every day do something that will inch you closer to a better tomorrow.”

Doug Firebaugh

A tip from your Physical Therapy experts at Peter B. ....

2011-02-09T13:03:00.000-08:00

"Drink 8 glasses of water a day, or more, to lubricate the joints, nourish the brain, assist the digestive system, help curb hunger. Many times when we crave sweets or other food, our body is actually craving water."

Deb Glett, PT

A tip from your Physical Therapy experts at Peter B. ....

2011-02-08T12:21:00.000-08:00

“If your body can’t tolerate jogging for 15 to 20 minutes, then your body can’t tolerate shoveling snow either."
Shaun Spade, PT

WALK

2011-02-07T12:18:00.000-08:00

Practically anyone can do it, anywhere, and anytime. It's as simple as putting one foot in front of the other - repeat. There are many reasons why we walk. Most of us walk to get from one place to another. Some of us might enjoy a leisurely walk along the beach or through the park. But the most beneficial reason to walk for all of us is our health.

To achieve the maximum health benefits from walking, you should walk at a moderate pace. This is defined as working hard enough to raise your heart rate and sweat, but to still be able to carry on a conversation.

The Surgeon General recommends 30 minutes of moderate intensity/activity 5 or more days per week for adults 18 and older (60 minutes for children).

Did you know that one of the health benefits of the higher physical activity level which can be achieved through walking include cancer prevention? There is a 40% reduction in the risk for colon cancer and a reduced risk of up to 20-70% of breast cancer. Research also suggests a correlation with decreased risk for lung and prostate cancer. Walking can also prevent or delay the onset of Type 2 Diabetes, lower blood glucose, lower blood pressure, improve HDL (good cholesterol), lower LDL (bad cholesterol) and triglycerides, improve bone strength when combined with weight bearing exercise, and finally walking can delay biological aging by 12 years.

But now the question is how to get started. Here are some tips:

1. Set a goal: whether it is to participate in a local charity walk, lower your blood pressure, lose weight, or walk a different trail in the local metroparks every weekend-if it means something to you, you are more likely to do it.

2. Track your progress and reward your efforts: Keep a log of your efforts, how you felt, what you enjoyed about it and reward yourself! Maybe buying yourself a new pair of shoes, buying tickets to a show or sporting event, or going out to your favorite restaurant would be incentive enough to stick with your program for a month.

3. Tell family and friends. A little nagging sometimes goes a long way, and who better to do it than friends or family. Or better yet, get them involved by joining you. After all, everyone needs a little help from their friends once in awhile.

For a calendar of local races/charity events, go to www.hermescleveland.com

March Events!

2011-02-07T06:54:00.000-08:00

Hello everyone!

Here is a March update about all of the exciting programs we are hosting at the Lewis Aquatic Center:

Starting March 1st, we will begin another session of “Kick Butt Cardio”. This is a 6 week session that costs $30.00 for participants and there are only 7 spots in this class. Class is from 5-5:45 p.m. on Tuesdays and Thursdays. Class is in the fitness center on the cardio equipment only on Tuesdays and in the deep water on Thursdays.

Also starting March 1st is our “Body Works” water aerobics class. This class is free (with your Health Maintenance Participation fee) and runs until the end of October. Class is from 6-6:45 p.m. on Tuesdays and Thursdays

March 2nd will be the start of our “Six Weeks to Wellness” educational program. Lisa and Tammy will be hosting this, spots are unlimited (as of right now), class is $60.00. Participants will be exploring each dimension of wellness with our guidance. Classes will be held in the Large Persky Conference Room on the second floor at Menorah Park. Class runs from 1:15-2:15 each Wednesday.

Last but not least Susan Gordon will be back to host another session of our Arthritis class starting March 7th on Mondays and Wednesdays from 4:30-5:15. This class is $20.00 for 6 weeks.

For questions or to sign up please give us a call 216-595-7345or stop at the front desk next time you are here!

Posture

2011-02-04T12:06:00.000-08:00

Posture often changes as our bodies age. Years of sitting and standing in a slouched position working with our necks craned forward can leave us with shortened and tightened muscles in the front our necks, shoulders, and hips. Furthermore,if we have focused on exercise that further contributes to this tightening we can be left with a muscle imbalance. Tight and short muscles in front and elongated and weakened muscles in the back. Add to this scenario decreased bone density and one is set up to change the way forces are directed through our bones and shifting of our center of gravity forward.

Osteoporosis and low bone mass are a health threat for 55 percent of the U.S. population aged 50 and older, according to the National Osteoporosis Foundation. Osteoporosis is a skeletal disorder with compromised bone strength that predisposes an individual to increased fracture risk. The first signs of osteoporosis are

1 LOSS OF BODY HEIGHT

2 POSTURAL CHANGE

3 HISTORY OF FRACTURE

A bone density scan can give the physician valuable information about the density of one’s bones. The DEXA scan of the lumbar spine and hip is the gold standard for diagnosis of osteoporosis. These two areas of trabecular or spongy bone are the first to show signs of decreased bone density. These swiss cheese-like areas in the vertebral bodies compress and fracture during movements that include forward bending of the trunk (flexion).

. There are several steps we cane take to correct posture, reduce back pain and increase bone density. These include:

-Awareness of our body alignment or posture during our daily activities

-Strengthening our postural or core muscles

-Stretching specific areas that pull the body forward into a stooped posture

-Include weight bearing exercise in correct alignment

-Avoid movements and exercise that can harm the spine

-Eat a diet that includes nutrients needed for bone health

-Avoid smoking and excessive alcohol

-Talk with your doctor about bone density testing and medications that promote bone density

. It is important as we age (we are all aging!) that we look at our exercise routines and re evaluate their effectiveness. Exercise to promote bone strength needs to be done in the correct alignment so that muscles are balanced. This muscle balance allows flexibility that prevents increased compression in the vertebrae and assures that weight bearing exercise creates effective force through the hip joint.

Keeping our bodies strong is a life long effort. It’s important to keep active and to move smart !

We'll Stand on our heads for you.....

2011-02-03T12:06:00.000-08:00

We'll stand on our heads for you!

Because.....

We BELIEVE in YOU!

We are bored without YOU!

2011-01-18T07:08:00.000-08:00

Steve Saneda, PT says, "I'll be bored without you. I'm here and ready to help. Please remember your appointments!"

Benefits of Aquatic Exercise-

2011-01-13T10:50:00.000-08:00

Movement in water is very different from movement on land. Water provides support in one direction and resistance in the opposite direction. When you are standing in chest deep water and lift your leg out to the side the water assists you. When your arm is at the surface of the water and you pull it down to your side it must work against the resistance of the water.

The following properties of water different from the properties on land and can assist movement and strengthen muscles.

• BOUYANCY – pushes up so that a limb or body is supported in water

• HYDROSTATIC PRESSURE – provides compression to your legs in chest deep water equal to wearing a pair of compression stockings

• VISCOSITY – think molasses. Moving through molasses is harder than moving through water. Moving through water is more difficult than moving through air.

What does this mean for you?

• If you have arthritis and joints that are creaking from worn out cartilage water can provide a medium in which to move with less pain.

• If you have tried to exercise on land and have not been able to continue due to pain – water can provide a gentle environment to get you started.

• If you have back pain and difficulty strengthening your abdominal and trunk muscles to support your back, water can provide the support you need as you learn to use these supportive muscles.

• Deep water movement with a buoyancy belt to hold you up can provide gentle traction to decompress painful vertebrae in the back.

• Balance problems can be treated with less fear of falling to a hard surface. Water is forgiving – your body can attempt movement and make mistakes and miscalculations and thereby learn it’s safe limits.

Our Therapists Need You!

2011-01-11T07:09:00.000-08:00

But I planned all this fun… now what am I going to do with these?

Please remember your appointment for physical therapy

You CAN enjoy!

EXERCISE IS NOT A SUMMER SPORT

2011-01-05T10:00:00.000-08:00

For many of us, taking a walk outdoors on a warm summer evening or going swimming at the outdoor pool is not only enjoyable, but it is good exercise. But as the days get shorter and the temperature drops, many of the activities we use as exercise come to an end. We need to be more organized in our schedule to ensure that exercise is a priority. But how much exercise do you need? What kind of exercise is essential? According to the updated recommendations by the American Heart Association and the American College of Sports Medicine released in August of 2007, both aerobic exercise and strength training are recommended to promote and maintain good health.

Adults 18-65

The updated recommendations suggest that adults ages 18-65 should participate in moderate aerobic exercise for at least 30 minutes, 5 days per week. Moderate aerobic exercise is identified as walking, bicycling at light effort, swimming, or dancing. Vigorous aerobic activity, which is defined as higher intensity activities such as jogging should occur for a minimum of 20 minutes, 3 days per week. They also recommend performing strength training exercises at least 2 times per week, of 8-10 different exercises focusing on the major muscle groups, for 8-12 repetitions each.

Adults 65 and over(or 50-64 with significant chronic conditions)

The new recommendations for older adults not only emphasize moderate-intensity aerobic activity and strength training, but also flexibility and balance exercises. Moderate aerobic exercise recommendations remain at 5 days per week, for 30 minutes or vigorous aerobic activity 3 days per week for 20 minutes. Strength training should be performed twice per week, on 8-10 exercises focusing for the major muscle groups, but for 10-15 repetitions for older adults. Also, at least 10 minutes of flexibility exercises are recommended two days per week, but it is preferred that flexibility is performed on all days that aerobic and muscle strengthening activities are performed. Balance exercises are also recommended twice per week, but type of exercise, and duration was not specified.

Now that you know what you should do, how do you do it?

1. Choose activities that you enjoy- go dancing, meet friends at the mall for walking and then a cup of coffee.

2. Don’t overdo it. Start slow and record your activities. This will help keep you motivated.

3. Wear comfortable, proper fitting shoes and loose-fitting clothing.

4. Use music to keep you entertained.

5. Find a friend or family member to exercise with.

If you have been sedentary for a long time, have chronic health problems, or are unsure of the types of exercise you can safely perform, see your physician before starting any new physical activity. If your physician agrees you are ready for an exercise program, request a physical therapy prescription and call 216-595-7345 to schedule an appointment.

Angie Holpuch, PT and Kelly McNeal, PT

Members- Invite your friends!

2011-01-04T10:53:00.000-08:00

INVITE A FRIEND!

Tuesday, January 25th

1:00-4:00 pm

Invite a friend to the Lewis Aquatic Center for an afternoon

of swimming in our warm-water pool

RSVP to the front desk

Phone #: (216) 595-7345

Come on in! The Water is Warm!

2011-01-03T07:44:00.000-08:00

"It’s warm and inviting inside. Please don’t leave me out in the cold!"

Please come for improved well-being in 2011.

December's Car Magnet Winner

2010-12-31T05:43:00.000-08:00

This month we were pleased to randomly select Arlene Tagg proudly displaying her Peter B. Lewis Aquatic & Therapy Center magnet on her vehicle. Arlene won a $25 gift certificate to Hienen's. Congratulations Arlene! And thanks for spreading the good word about us in the community.

Don't have a Peter B. Lewis Aquatic & Therapy Center magnet to display on your car???

Stop up at the front desk to get one. You could be next month's winner!

Functional Fitness

2010-12-30T05:25:00.001-08:00

You may hear the term “Functional Fitness” used in regards to exercise programs. It has been one of the biggest fitness trends of the past few years. But what is it? Functional Fitness is a different approach to exercise, particularly weight training. It involves challenging the body in ways that translate into the activities we need to do each day like carrying laundry or picking up grandchildren.

Weight machines are great tools to isolate muscles we are trying to strengthen but in the real world the body doesn’t move like that. With most Functional Fitness exercises, you stand on your own two feet or sit without any back support. This requires the body to utilize its core muscles (the back, abdominals, and legs) to stay stable during the activity. Functional Fitness is only appropriate for those that can safely control their core. Beginners should start with just the motion itself and not use any resistance until they can control the movement, then progress to Therabands, dumbbells or medicine balls.

So is Functional Fitness right for you? Talk with your therapist to know for sure. Here’s a safe beginner move: Stand up from a chair without any help from your arms. Remember “nose over toes”. Easy? Try holding a dumbbell. Do this ten times.

Give it a try– the payoff may be improved function and fitness.

“Don’t leave US hanging, make your appointments!”

2010-12-29T08:39:00.001-08:00

“Don’t leave US hanging, make your appointments!”

2011 New Year's Resolutions

2010-12-28T11:12:00.000-08:00

Best Wishes for a Happy and Healthy 2011 to all!

Here are some of our staff's 2011 Resolutions:
• Susan Alferi, PTA- Eat less and exercise more!!
• Tammy Michaels, Exercise Specialist- To get back on track with my healthy habits!!!
• Jim Sosic, PTA- Is to loose 10 pounds , current weight 245: goal: 235
• Stephanie Ellis, Administrative Assistant- to get back into a healthier lifestyle
• Deb Glett, PT- Stretch and do yoga more, have been working out pretty hard, but often short change my stretches. Bought stretch strap like Colleen uses in her stretch class to make some of the stretches easier.

Now we want to know.... What is your 2011 New Year's Resolution????????

Please post a comment below.

Help for an Often Embarrassing Yet Widespread Issue

2010-12-24T06:05:00.000-08:00

Television commercials creatively portray continence issues using water-filled balloons doing the bunny-hop, but in reality, for the twenty million adult women and six million adult men in America who experience incontinence this is no laughing matter. Contributing factors are pregnancy and childbirth, bladder infections, chronic illness with cough, constipation and hormonal changes. If you are among those of us who are afraid to sneeze or cough in public, because of the embarrassing accident that may happen next, you are not alone and there is help.

Physical therapy provides a non-invasive treatment for urinary incontinence. Physical therapy interventions, including muscle re-education and bladder retraining are proven to effectively reduce urinary incontinence without significant side effects. Physical therapy sessions with specially trained therapists may also include:

Education about bowel and bladder health and lifestyle choices that promote continence

Specific exercises to increase strength and endurance

Biofeedback, muscle stimulation, and bladder retraining, along with deep breathing and relaxation exercises

Don’t be embarrassed, and don’t feel helpless. There are alternatives to simply wearing protective undergarments. Your physician can help you choose a comprehensive treatment plan and you can regain control. To consult Menorah Park Continence Therapy Specialist Angie Holpuch, PT, e-mail her at aholpuch@menorahpark.org or call 216-360-8221. All calls are confidential.

Hand Therapy

2010-12-23T08:17:00.000-08:00

The Peter B. Lewis Aquatic & Therapy Center/ Menorah Park offers Hand Therapy! Occupational Therapist, Kathy Ondak has earned the credential of Certified Hand Therapist. This credential (CHT) assures the public that she has achieved the highest level of competency in her profession, and that she stays up to date within the field of rehabilitation of the arm, wrist, and hand.

Benefits of Working with a Hand Therapist:

Our specialist offers the very best treatment available and works to assure maximum recovery and a return to personal and occupational activities when possible.The intricate anatomy of the arm and hand frequently requires delicate and complex surgery. The technical complexity of these surgeries necessitates a high level of competence by therapists with advanced skills. CHTs provide services for post-operative rehabilitation for surgical repair of tendons, nerves, fractures, amputations, and burns. They also provide treatment for conditions such as tendonitis, rheumatoid arthritis,osteoarthritis, and carpal tunnel syndrome.

For more information contact Menorah Park Outpatient Therapy 216-360-8221