Health Matters Observer
APRIL 2020
KEEP MOVING
Whether you’re stuck at home or constantly on the go, staying active is important for your physical — and mental — health. PAGE 2 TENNIS VS. PICKLEBALL
YOGA FOR YOU
PICTURE OF HEALTH
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How the racket sports differ in your workout.
Prioritize self-reflection over sweat.
Routines last longer than motivation.
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Cheri Christiansen and the Four Pillars team urge people to take care of their mental health while being safe.
Move more to age well Experts say it is important to safely exercise during the pandemic, especially older populations.
RYAN KOHN SPORTS REPORTER
Being stuck at home impedes many aspects of everyday life, but it does not have to affect your exercise. In fact, staying active might help you get through the new social distancing normal. Sarasota trainer Yvette Bernosky, of Yvette’s Health & Fitness in Sarasota, recommends everyone stick to their exercise schedules during the coronavirus pandemic, especially people who are aging.
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“As we get older, we lose a pound of muscle and gain a pound of fat every year on average,” Bernosky said. “Those numbers can double for women in menopause. Some people defy the odds genetically, but we all need to work to maintain and build strength.” Bernosky said one of her clients, an 80-year-old woman, had a compression fracture in her spine, had a rod in one hip and had the other hip replaced. The fracture was causing her pain. The pair met three times a week doing strength exercises, and even
though they were uncomfortable at first, they eventually healed the pain in her spine. Exercises can also slow the development of — though not heal— arthritis pain and help people keep a large range of motion. “I will hear people say, ‘I can’t exercise; my body hurts,” Bernosky said. “But it is also going to hurt if you don’t fix the problem you have. Given the alternative, don’t you want to be able to live, to have a higher quality of life?” Bernosky said that people need to listen to their bodies and figure out what routine works for them because everyone’s body responds to things differently. She added that there are basic things everyone can do to get started on a good path while at home, such as squats. If a normal squat is too much at first, she said, take a chair, sit on it, stand back up, and repeat. Other options include modified crunches or planks. Bernosky said the best practical exercises might be things that work multiple parts of your body at once, such as standing on one foot while tossing a ball with someone. These things cause your neuromuscular system to fire multiple messages across your body to accomplish the task; the same thing that happens, for example, when you trip over a curb, and your ankles, knees and hips are all affected. The more you practice sending these messages, the faster your response times will be. Sometimes the hardest part is getting motivated to move. The National Institute on Aging at NIH offers exercise scheduling tips on its website, with an emphasis on goals. Without both long- and short-terms goals, the site reads, it can be difficult to begin. Make a plan that is realistic
MENTALITY MATTERS Not to be forgotten while exercising, your mental state is just as important as your physical one, especially in times of social distancing. Cheri Christiansen, of Four Pillars Wellness Spa and Yoga & Fitness Studio in Lakewood Ranch, said that such things as meditation and deep breathing exercises can help reduce stress and calm the mind’s parasympathetic nervous system, which is what alerts your body to rest. “You can feel your shoulders drop,” Christiansen said. “Your breathing slows. Your arms get heavy. You feel it working.” A session can be as quick as 30 minutes. You can also try yoga classes, Christiansen said, which, like exercises, can be modified for aging populations, so no set level of flexibility or experience is necessary. Christiansen said it is also important to go outside every day and get natural vitamin D from the sun’s rays, which will improve your mood and keep your bones strong.
based on your starting point, and gradually increase the intensity to fit with your level of comfort. No matter what you do, it is helpful to do something. Writing at The Conversation, sports scientists Tamara Hew-Butler and Mariane Fahlman said exercising three times a week can improve the body’s immune system. They also stress that people should eat well, get plenty of sleep and keep social distancing procedures intact — though it is fine to go for a walk or jog in your neighborhood by yourself.
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Coronavirus prompts local gyms to get creative After an executive order closed all gyms in Florida, local gym owners began offering streaming service to their clients.
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n To join Jaco’s streams, find them on the Jaco’s Boxing + Fitness Gym Facebook and Instagram pages. n To take a Zoom course with Jaco, call 586-2355. n To take a Zoom course with Glunk, email BodyByChazFitness@gmail.com.
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As COVID-19 spreads and prompts more closures, many people are taking it as an excuse to lay off their gym routine. However, local gym owners and fitness instructors say it should be the opposite. “Now is the time to use it as an excuse to work out,” said Kelli Jaco, co-owner of Jaco’s Boxing + Fitness Gym. “We have every opportunity in the world to better ourselves right now.” Because gym facilities are closed following a March 20 executive order from Gov. Ron DeSantis, some find it hard to get in a good workout from home.
Brynn Mechem
Kelli Jaco, a co-owner of Jaco’s Boxing + Fitness Gym, livestreams daily workouts from home, so her gym members can continue their fitness regime.
However, Jaco and several other gym owners, including Chaz Glunk of Body By Chaz, have started streaming workouts, so both their members and others can still work on their fitness. Jaco began streaming work-
outs on the gym’s Facebook and Instagram accounts and putting condensed versions on YouTube. Glunk offers services through the conference call site Zoom, which he said has enabled him to give feedback and keep the com-
munity feel of the gym. “I have shied away from doing any training online because I was afraid it would break the energy, or I would not be able to give good corrections, but this has been incredible,” Glunk said. “The community factor is saved 100%.” And that community is expanding. Both Glunk and Jaco said streaming their workouts have enabled them to reach clients outside of Sarasota. Jaco currently has clients in Boston and Pittsburgh. Working out at home doesn’t
come without its challenges, though. Rather than using the typical equipment a gym or studio has to offer, the streamers have had to work with items people can find in their homes. “We are really focusing on body weight workouts as much as possible,” Jaco said. “But if someone needs a dumbbell, they can try using a can of soup, water bottles or even their cleaning products.” Even still, some find it difficult to get in the workout mindset while at home. Jaco said the best thing people can do is make working out part of their routine. “Creating that routine is really important,” she said. “In the beginning, it can feel uncomfortable, but like anything else, if you keep at it long enough, you can adjust and get used to it.” Glunk agreed, stating people should strive to work out several times a week. Not only does it help a person keep their physique, but it can also boost an immune system, something he said is important now more than ever.
NO DUMBBELLS AT HOME?
Working out from home can be difficult without the proper equipment. However, there are a few ways to workout without the 10-pound dumbbells. Check out these alternatives for workout gear: LAUNDRY DETERGENT Need something to do your single-arm clean with? Try swapping out a kettlebell with the laundry detergent. Added bonus: You can open it at the end of your workout for a refreshing smell.
SOUP CANS Missing your own dumbbells? Try various alternatives to find the best weight for you — soup cans for a lighter workout or gallon jugs for more intensity. To really have fun, use wine bottles, and reward yourself after exercising.
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BIKE PUMP Looking for a good way to strengthen your triceps? Use a bike pump to inflate the tires on your bike. Then when you’re done, hop on, and go for a ride.
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BEACH TOWEL No yoga mat? No problem. Grab that beach towel that certainly isn’t getting sandy right now, and start your flow. You can double up if you want extra padding.
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Pros and cons:
Helping you live the life you want, the way you want.
Tennis vs. pickleball
Although these two racket sports are related, they give your body a workout in different ways. BRENDAN LAVELL
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Venture into any park, recreation center, condominium or hotel in the Sarasota area, and there is a strong chance you’ll see them: people in athletic clothes, racket in hand, whacking a small ball back and forth between each other. In other words, tennis and pickleball players. Tennis and pickleball can be played by athletes of virtually all ages; the two sports are closely related. That being said, they do have some varying health benefits. The Observer spoke with David Green, who plays on the Division I 60s team at the Longboat Key Public Tennis Center and is also an advanced pickleball player, and Sam Rothbart, an avid pickleball player who has “retired” from tennis because of injury, about the health benefits and drawbacks of each sport. The most obvious health benefit of tennis is the amount of cardio involved. Tennis courts are larger than pickleball courts. Naturally, this means a lot more running, especially if you play singles. (Pickleball is usually played in doubles.)
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“The physicality of the game is a lot different,” Green said. “Your physical abilities can make a huge difference in your success in tennis if you’re a good athlete, can get to the ball, keep the ball in play.” Green also mentioned the difference in strokes between the two sports. Swings in tennis tend to be longer and faster than in pickleball, which means they require more core strength. This contrast is especially pronounced when it comes to serves. Pickleball players serve underhanded, but tennis players toss the ball up, then reach out and lunge into it. However, tennis can be a grueling sport at times. For one, it can put a lot of strain on the lower back, legs, ankles and feet because of the constant, sudden starting and stopping involved. The surface you play on also makes a difference: Clay and grass surfaces are more forgiving than hard courts. That being said, pickleball is virtually always played on hard courts. This is especially crucial during summer, when clay courts absorb heat as opposed to hard courts, which exacerbate it. Tennis players are also more likely to have shoulder injuries than pickleball players; most pickleball shots stay below the waist. Rothbart can attest to this. He has torn his rotator cuff playing tennis twice. In addition to the different nature of shots between the two sports, Rothbart believes the heavier weight of tennis rackets puts more strain on the shoulder.
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“I went to pickleball really because I couldn’t successfully play tennis anymore,” he said. “A lot of people who were tennis players whose bodies were breaking down on them a little bit playing tennis have found a lot of fun and joy and competition being able to play pickleball because there’s a lot of similarity with the net and the eye-hand,” Green added. Green pointed out the difference in scoring systems as another example. Tennis is played in sets, which can sometimes take up to an hour or more to complete. Pickleball is usually played until someone hits 11 points, or perhaps 21. You can only score on your own serve, but it’s generally much quicker than tennis. It’s important to note that pickleball can still provide a cardio workout for many people. Rothbart described the sport as “fairly strenuous,” citing examples
including ball-striking and rushing the net. Pickleball also works quick-twitch muscles, especially in the lower body, and helps practice hand-eye coordination. “To be really good at pickleball, it takes a lot of skill and quick reactions,” Green said. Although pickleball is generally easier on the body than tennis, it does not come without its strains. The sport requires players to bend down for many shots, which can be difficult on the lower back. Green disagrees with tennis players who look down on pickleball because they think it will hurt their tennis game. He said pickleball has helped his quickness, reaction time and volley game. “They can complement each other,” Green said. “[The] thing about living on Longboat Key that you see is that tennis and pickleball are actually lifetime sports.” “You’ll work up a sweat playing either one,” Rothbart added.
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A tennis racket and ball and a pickleball racket and ball lie on a court at Cedars Tennis Resort & Club. Although the two sports are related, they have some differences in health benefits and drawbacks.
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Find self-awareness in yoga
TAKE 5 AND STRETCH While self-isolating, try these poses to help with tight muscles, slouched shoulders or a general lethargic feeling. After quarantine ends, meet with a yoga teacher to discuss the best practice for you.
Yoga has grown from an ancient Hindu practice to a workout sensation, but what about the basics?
FOR TIGHT HIPS: LOW LUNGE Begin in a Downward-Facing Dog, then step your right foot in between your hands. Align your right ankle and knee before dropping your back knee to the floor. Engage your core, and gently lengthen your tailbone toward the ground while drawing the top of your head toward the ceiling. If you can, reach your arms overhead. Breathe and hold for one minute, then switch sides.
WHITNEY ELFSTROM STAFF WRITER
M
ention yoga, and images of toned bodies in pretzel-like postures might come to the mind, but yoga teachers say there is more to the practice than flexibility. “There’s the myth that [yoga is] just about flexibility,” said Rebekka Mars, a teacher at The Yoga Shack. “It’s not all about getting flexible. … It’s really more about opening up the energy in your body.” During her 12 years as a certified yoga teacher, Mars said she has always promoted focusing on what’s best for your body rather than watching what someone else can do. “One of my favorite quotes from one my teachers is, ‘How’s that working out for you?’ [and] ‘Are you seeing the results you want?’” she said. “There is an important piece of just pausing and self-reflecting on why you’re doing it.” Taking time to reflect on why a pose is being done and if it is serving your body in the moment is an important part of the practice, she said. “Having that self-awareness, which is a big part of yoga, is being able to self-reflect, grow,
Courtesy photo
Rebekka Mars helps position a student while she teaches a yoga class at The Yoga Shack.
learn and self-study,” Mars said. “Doing that will help you keep looking at these parts of you.” Lynn Burgess, owner of Yoga From the Heart, said she often hears students say, “I thought yoga was supposed to hurt,” which she chocks up to the “Western American mentality of no pain, no gain.” “That’s one of our big teachings — if it hurts, we shouldn’t be doing it; if it’s uncomfortable, then that’s different from hurt,” she said. But the practice of yoga offers a
variety of options for people of all ages looking for different results. For example, if you lead a sedentary life, then a flow class, also known as vinyasa yoga, might be better suited for you. Flow practitioners move through each pose by connecting their breath and movement. It is good for those looking to strengthen muscles, build endurance and improve cardiovascular health. Whereas if you’re a marathon runner, then a restorative class provides the rest your body needs to recover. These classes are often
floor-based with a large emphasis on stretching over strengthening, and they are good for those looking to gain flexibility, rehab an injury or slow down a busy mind. To discover what type of yoga class best suits your body’s needs, Burgess advises first talking with a yoga teacher. “This is a collaboration. Let’s figure out what works best for you,” she said. “Really educating people I think is the best way to go and then continuing a dialogue [with questions like], ‘How did that class work for you?’”
FOR A TIGHT BACK: LEGS UP A WALL Sit facing a wall, and shimmy your hips as close to the wall as possible. Then begin to walk your feet up the wall until your body resembles an L. If it helps, place a folded blanket or pillow under your hips. Let your arms rest at your side, and take deep breaths. This pose also aids in relaxation. TO MASSAGE YOUR SPINE: CAT/COW Start on your hands and knees in a Tabletop, with your hips in line with your knees and your shoulders in line with your wrists. As you exhale, slowly round your back toward the ceiling, and let your head release toward the floor without collapsing into your neck (Cat). As you inhale, lift your shoulders and hips toward the ceiling while your stomach sinks toward the floor, and lift your head to look straight forward (Cow). Repeat five to 10 times.
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Bunny Skirboll never stops moving
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Due to COVID-19, All Faiths Food Bank has already started the summer food program and has mobilized partners to help feed children.
SCHOOL ENDED, HUNGER STARTED EARLY.
A fan of fitness since her 20s, the Longboat resident finds new ways to stay moving.
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For Longboat Key resident Bunny Skirboll, 79, fitness has nearly always been part of her daily routine. She’s not quite a fanatic who has a need to pump iron every day and make a big deal out of it. For her, fitness is more like breakfast or getting dressed — just part of getting through life. “People would always say, ‘How do you have time to do this?’ and I said, ‘You just put it down as part of your schedule,’” she said. “I just put it into my schedule. I always felt that it was something that I did.” For Skirboll, the desire to stay healthy through movement came when she was in her 20s, shortly after her father died of a coronary attack. “It just scared me because he was well one day, and the next day he was gone,” Skirboll said. “It made me feel that maybe I was vulnerable.” That’s when she started working out — and hasn’t really stopped since. She tries to incorporate a variety of modes of movement into her routines. In the past, she would jog and do strength-training classes, whatever fit into her work schedule. Her knees began bothering her as she aged, which led her to lean more on classes to keep herself fit. “It just makes you feel good when you’re done,” she said. “Even if it’s a strenuous class, I think, ‘Oh, God, why am I doing this?’ but when I get done, I feel like, ‘Oh my God, look what I accomplished!’ You have a sense of fulfillment and accomplishment.” Now that she’s retired, Skirboll keeps up with fitness classes five times a week and incorporates Zumba, Pilates and aerobics into her routine. For folks looking to start an exercise routine, the matter-offact approach to working out that Skirboll adopts might be a good way to establish one. Motivation doesn’t last, but routines do. Skirboll is adamant that anyone
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Bunny Skirboll believes there’s something for everyone. “Find what makes you feel good, and do it,” she says.
can begin a fitness routine; you just have to consider it as part of your daily schedule. If you treat working out as something essential, you’ll make time for it. “It’s certainly easier when you don’t have to work, but even in the years I worked full time, I just did it,” Skirboll said, citing the numerous 6 p.m. fitness classes she went to over the course of her career. “It’s going to help you get energized and get focused.” Now as the coronavirus spread shutters gyms including the Longboat Key Club, where she typically exercises, Skirboll has had to stay away from group fitness classes. She’s not taking a break, though, instead turning to the internet to get her fix. She said she has been amazed at the wealth of options available and has been trying to slot in online workouts at the same time she would be attending an in-person class, to keep her routine intact. “I can walk, … but it got boring after a while,” Skirboll said. “I wasn’t getting the same kind of stimulation and endorphin boost, so I ended up going online.” With the bevy of options available for online training, Skirboll has been able to keep her routine pretty intact with many of the same types of classes she would normally do in a group. “I miss it,” Skirboll said. “I just hope this is over soon, for a lot of reasons, and then we can get back to our normal life and doing the things that give us pleasure.”
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