The weather is finally beginning to show some signs of warming up and my girls and I are just about ready to plant our garden.  The more I begin to organize all that we need to do to prepare, the more I realize what a healthy workout this will be. Just think about it:

Stretching: Reaching when weeding the garden, pulling a branch, or reaching to rake and plant incorporates both upper body and trunk stretching. Challenge yourself even further with raking or breaking up your soil by reaching further each time.

Strengthening: Lifting bags of mulch, digging holes for plants, static positions for picking weeds are all activities that build up strength in our large muscle groups (i.e. biceps, triceps, hamstrings and quads). Concentrate on correct lifting techniques and tightening your stomach muscles to turn each of these activities into a core building exercise. 

Cardio: Did you know that you can burn the following calories if you participate in 30 minutes of these gardening activities a day:

• Digging Holes - Men: 197 calories, Women: 150 calories
• Planting - Men: 177 calories, Women: 135 calories
• Weeding - Men: 157 calories, Women: 156 calories

It’s important to make sure you drink plenty of water and wear sunscreen when working in the garden. Remember to stretch before and after gardening to decrease any chance of post activity soreness. If you have any questions about correct lifting techniques, call TheraCORE to schedule a complimentary injury screening with one of our licensed physical therapists. Better yet, call to schedule a massage with one of our massage therapists to reward yourself for a job well done!

Happy Gardening!

JenBazan, PT, DPT

16622 W. 159th St., Ste. 503 - Lockport, IL 60441 - (815) 838-5070

350 E. Ogden Ave., Ste. 200 - Westmont, IL 60559 - (630) 908-7430

                                          

     

 

4^th Grade Run Club

In fall of 2014, TheraCORE launched our first ever 4^th Grade Running Club at Butler school. 4^th graders participated in Run Club 2 days a week during their recess time, completely voluntary. I am very excited to announce that Jen Bazan, DPT and I will return to Butler in March 2015 for the spring session of run club.

Run club focuses on introducing kids (specifically 4^th graders) to structured exercise. Kids participate in a number of different running activities to help them build cardiovascular strength and endurance. The importance of a warm up and cool down is taught, and performed during every session. Not all runs are focused on endurance. Some days consist of longer, continuous running, while other days focus on sprinting and improving speed. Over 60 kids participated in the fall session, more than we ever could have hoped for.  At the end of the fall session, a small group of students from the club participated in a local 5K, the Mike Hike.

 It was overwhelming to see the enthusiasm and motivation of such young athletes. The kids demonstrated comradery, cheering each other on during every session, and determination to push themselves during the 25 minutes that would normally be spent on a playground.

Spring’s session will continue to focus on building cardiovascular strength and endurance, while including exercises to improve strength in muscles that work in different planes of motion to avoid injury.

While your child’s school might not have a run club or track team, you yourself can involve them in exercise. Spring is a great time to plan family bike rides, hikes, and other outdoor activities. Take advantage of local 5K’s and 10K’s, most of them donate all of the proceeds to charity. Plan a road trip to Starved Rock and spend the day outside.  Showing your child how to stay fit and active is important,  showing them that they can have fun doing it is even more important.

• Heather Finnegan, PT, DPT