Category Archive: Exercise Tips

Feb
25

Research Shows Exercise Keeps Your Heart Young!

New Research It is a well established fact in the medical literature that the benefits of regular exercise and physical activity are numerous, from reducing blood pressure to lowering the risk of falls. However, a study recently conducted in the Human Performance Lab at Ball State University and published in The Journal of Applied Physiology …

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Nov
26

Health and safety tips for hunters

Today is an unofficial holiday in the state of Pennsylvania…the first day of firearms deer season! Approximately, 750,000 hunters from age 12 to seniors will hike through the woods in search of a whitetail. While I am not a hunter, I am an avid outdoors person with great passion for mountain biking, kayaking, whitewater rafting, …

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Nov
12

Ankle Sprains: Part 2 of 2

Photo 3. Single leg stance on stability disc with sports cord

Alexa Rzucidlo, SPT3 is a third year doctor of physical therapy student at Temple University (2019) and intern at Mackarey Physical Therapy. She grew up locally in Factoryville, PA. She graduated from Lackawanna Trail High School and Temple University for her undergraduate degree in Kinesiology. Alexa plans to continue her clinical experience at Grand Junction …

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Nov
07

Ankle Sprains: Part 1 of 2

Alexa Rzucidlo SPT3

Guest Coauthors: Alexa Rzucidlo, SPT3 and Zach Brandt Alexa Rzucidlo, SPT3 is a third year doctor of physical therapy student at Temple University (2019) and intern at Mackarey Physical Therapy. She grew up locally in Factoryville, PA. She graduated from Lackawanna Trail High School and Temple University for her undergraduate degree in Kinesiology. Alexa plans …

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Oct
29

Tips for Running in the Rain

Regardless of your source, it is fair to say that this summer has been one of the wettest in recent memory. According to The Weather Channel, NEPA has received 36.85 inches of rain as of August 15th exceeding the previous record set in 1945. Runners, walkers, cyclists, hikers and other outdoor enthusiasts have learned to …

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Oct
22

Stay Limber and Stay Healthy

Photo A - Quad Stretch

October is National Physical Therapy Month! The American Physical Therapy Association (APTA) would like to recognize the thousands of physical therapists as dedicated health care providers. Moreover, physical therapists would like to thank the public for allowing us to participate in your health and wellness. While PT’s may not save lives…we do save LIFESTYLES! This …

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Sep
10

Compression socks for runners

 HEALTH AND EXERCISE FORUM, By: Dr. Paul J. Mackarey  Compression Socks for Runners – Wear After The Race! Jury Out on Value for Running Performance – But New Research Suggests Socks May Prevent Post Race Bloot Clots —One month to go until the Steamtown Marathon! The 23rd Annual Steamtown Marathon will be held on Sunday …

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Aug
13

Preventing heatstroke in football, soccer, and fall sports

PREVENTION OF HEATSTROKE: For Football, Soccer and Fall Sports Summer football training camps and practice sessions are in full swing in Northeastern Pennsylvania. A few years ago, the Pennsylvania Interscholastic Athletic Association (PIAA) implemented “Preseason Heat-Acclimatization Guidelines” This policy is slightly updated for starting dates each year (www.piaa.org). At this time each year, I receive …

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Jul
09

Hit the trails and beat the heat

“The woods are lovely, dark, and deep, But I have promises to keep, And miles to go before I sleep, And miles to go before I sleep.” -Robert Frost The purpose of this column is to present an alternative to traditional running that will allow training on more interesting and less stressful surfaces such as those …

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Apr
09

Break out of an exercise rut: Part 2 of 2

Photo A - Hamstring Wall Stretch

STUCK IN AN EXERCISE RUT? Part 2 of 2 PEOPLE WILL OFTEN ASK ME, “IS THERE SUCH A THING AS AN EXERCISE RUT?” THEY WANT TO KNOW WHY THEY DO NOT SEEM TO BE IMPROVING WITH THEIR EXERCISE PROGRAM…they exercise 3-4 times a week for 30 to 45 minutes and they feel frustrated and STUCK …

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Apr
02

Break out of an exercise rut: Part 1 of 2

Photo A - Isometric Bicep Curl

STUCK IN AN EXERCISE RUT? Part 1 of 2 PEOPLE WILL OFTEN ASK ME, “IS THERE SUCH A THING AS AN EXERCISE RUT?” THEY WANT TO KNOW WHY THEY DO NOT SEEM TO BE IMPROVING WITH THEIR EXERCISE PROGRAM…they exercise 3-4 times a week for 30 to 45 minutes and they feel frustrated and STUCK …

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Dec
04

WILL SANTA BRING YOU A BACKACHE?

Photo 1 - Chin Tucks

Holiday shopping is stressful to your body as well as your wallet. Driving from store to store, getting in and out of the car, bundled in a sweater and winter coat, the expert shopper carries package after package from the store, to the car, over and over again. Six, eight, or ten hours later, the …

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Oct
09

Compression socks for runners are important for recovery

Congratulations to the dedicated runners and organizers of yesterdays 22nd Annual Steamtown Marathon. The 26.2 mile event, beginning in Forest City and ending in downtown Scranton, is a spectacular event. By my view, the event represents everything that makes NEPA special: hardworking, unselfish organizers, appreciative and enthusiastic supporters, beautiful landscape and fall foliage. Many runners …

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Sep
18

Fitness: It’s More Than Just Physical

Leanne Woiewodski, MD 2

The third Monday of every month is dedicated to the students and faculty of Geisinger Commonwealth School of Medicine. Guest Columnist: Leanne Woiewodski, MD 2, Geisinger Commonwealth School of Medicine This week’s column is written by Leanne Woiewodski, a Geisinger Commonwealth School of Medicine second-year student.  Originally from Lower Burrell, PA, she attended the University …

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Jul
31

Be cool with summer fun: Part 2 of 2 on heat stroke

BE COOL WITH SUMMER FUN! Part 2 of 2 After a long cold and rainy spring, NEPA is finally experiencing hot summer weather! So, get outdoors and have fun in the sun. However, please be mindful of how your body reacts to high humidity and heat and take appropriate precautions. You don’t have to be …

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Jul
24

Be cool with summer fun: Part 1 of 2 on heat stroke

BE COOL WITH SUMMER FUN! Part 1 of 2 on Heat Stroke After a long cold and rainy spring, NEPA is finally experiencing hot summer weather! So, get outdoors and have fun in the sun. However, please be mindful of how your body reacts to high humidity and heat and take appropriate precautions. While football …

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Jun
05

Prevent shoulder injuries in tennis by stretching: Part 2 of 2

Photo 4 - Latissimus Dorsi Stretch

Prevention of Shoulder Injuries In Tennis by Stretching: Part 2 of 2 Last week we discussed the importance of strengthening to prevent shoulder injuries in tennis. This week we will focus on stretching the shoulder for injury prevention. As with the exercises for strength, it may be better to do nothing at all than to …

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May
29

Prevent shoulder injuries in tennis by strengthening: Part 1 of 2

Photo: 5 Bicep Curl

Prevention of Shoulder Injuries in Tennis: Strengthening. Part 1 of 2 HAPPY MEMORIAL DAY! You can tell that summer is in the air, not only by the arrival of the sunshine, warm air and longer days, but also by the beautiful sound of a tennis ball hitting a racquet hitting at Scranton Tennis Club and …

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Apr
10

Trekking poles aren’t just for serious hikers

Walking with Trekking Poles

  Several years ago, while hiking to the bottom of the Grand Canyon with my family, my wife Esther developed “canyon knee,” also known as “hiker’s knee” or in medical terms, “patellar tendonitis.” Regardless of the term, the end result was that she had severe pain in the tendon below her knee cap and was …

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Apr
03

Never too old to exercise: Part 2 of 2

Photo C - Hands Behind Back

You Are Never Too Old To Exercise: Part 2 of 2 You are never too old to exercise! This is the second of two columns dedicated to appropriate exercise for the elderly. Last week I discussed basic strengthening exercises. This column will address three additional components necessary for independence in the elderly: flexibility, balance and …

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Mar
27

Never too old to exercise – Part 1 of 2

Photo H - Leg Kick

You Are Never Too Old To Exercise! PART 1 OF 2 You are never too old to exercise! A reader who described herself as “elderly” asked me if she was too old to exercise. Without knowing her age, I replied that she was not. I did qualify my response with the fact that exercise must …

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Mar
06

Yoga for Healthy Mind, Body, and Spirit: Part 2 of 2

Yoga for Healthy Mind, Body, and Spirit! Part 2 of 2     Guest Columnist: Catherine Udomsak, DPT It is hard to believe that yoga, which is now a cultural mainstay, was once considered a foreign practice.  An ancient discipline that totes numerous health benefits, yoga is meant to cultivate inner peace, enlightenment, and a strong relaxed …

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Feb
28

Yoga for Healthy Mind, Body, and Spirit: Part 1

Yoga for Healthy Mind, Body, and Spirit! Part 1 of 2     Guest Columnist: Catherine Udomsak, DPT It is hard to believe that yoga, which is now a cultural mainstay, was once considered a foreign practice.  An ancient discipline that totes numerous health benefits, yoga is meant to cultivate inner peace, enlightenment, and a strong relaxed …

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Jan
30

Adjust for temperature and exercise all year round

Many people living in Northeastern Pennsylvania exercise outdoors year round. The psychological benefits are many. We live in such a beautiful environment. Each season brings its own beauty: The fresh green spring, the warm summer breezes, the colorful fall leaves, and the silent white blanket of winter snow. However, you may have to make some …

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Jan
09

Reasons to Exercise

There are many reasons we exercise. Some people exercise to prevent illness such as cardiovascular disease or osteoporosis. Others exercise for mental health and as a stress release; others do it to improve strength, flexibility, and endurance to prepare for a sport. However, the number one reason people exercise is TO LOSE WEIGHT! When it comes …

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Jan
02

Start the new year with a “runner’s high”

HAPPY AND HEALTHY NEW YEAR 2017! NEW YEAR’S RESOLUTION: GET A “RUNNER’S HIGH” ON LIFE! The number one New Year’s Resolution in the United States is to lose weight. A close second is to gain control over one’s life. One of the best ways to lose weight is thought diet and exercise. It can also be …

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Dec
05

Exercise can help with Parkinson’s Disease – Part 1 of 2

EXERCISE FOR THOSE WITH PARKINSON’S DISEASE – Part 1 of 2 Parkinson’s disease (PD) is a chronic, degenerative disease that leads to slowness of movement, balance disorders, tremors, and difficulty walking. PD results from the loss of dopamine-producing nerve cells in the brain. Dopamine is critical to stimulate the nerves of the muscular system in …

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Nov
07

Jump Training Program

Basketball season is coming soon and preseason conditioning has begun. Every kid who has ever donned a pair of basketball shoes has dreamed about the thrill of jumping high into the sky toward the hoop to dunk a basketball. Yes, even those of us at 5 feet 8 inches and below can dream. While it …

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Oct
24

Learn how to keep moving during National Physical Therapy Month!

October is National Physical Therapy Month: Keep on Moving! October is National Physical Therapy Month. The American Physical Therapy Association (APTA) would like the nation to recognize the positive role physical therapy plays in your health and wellness. We are passionate about what we do! No, we don’t save lives, but we do save lifestyles and …

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Oct
10

Compression Socks for Runners may prevent post-race blood clots

Compression Socks for Runners – Wear After The Race! Jury Out on Value for Running Performance, But New Research Suggests Socks May Prevent Post Race Blood Clots Congratulations to the participants of the 21st Annual Steamtown Marathon! Completing the long and arduous 26.2 mile journey is not an easy task. In fact, the mechanical and physiological toll …

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