Health & Well-being
MORE THAN 90 people took the plunge and participated in the Vermont Sun 5K, 10K and half-marathon races at Lake Dunmore this past May 19. Dawn Sudol of Stanley, N.Y., left, won the race in 1:31:25. Health professionals say that even a little bit of physical movement is good for overall health, and having a race to train for can be a good motivator.
Photos courtesy of Pat Hendrick Photography
Race planning nets incentives to exercise
By JOHN S. McCRIGHT Hey, you. Yes, YOU! Get moving! Adults who are physically active are healthier, feel better and are less likely to develop many chronic diseases, such as cardiovascular disease, type-2 diabetes, and several types of cancer than are adults who are inactive, according to “Physical Activity Guidelines for Americans,” which was put out by the U.S. Department of Health and Human Services last year. Regular moderate-to-vigorous physical activity also reduces feelings (See Race, Page 19)
Addison Independent • Monday, June 3, 2019
PAGE 18 — Health and Well-Being • Addison Independent, Monday, June 3, 2019
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Health and Well-Being • Addison Independent, Monday, June 3, 2019 — PAGE 19
CHRIS PRESTON, FERRISBURGH
CHRISTINA LYNCH, ADDISON
Race (Continued from Page 17) of anxiety and depression and improves sleep and quality of life, the guidelines report. For some that means just getting off the couch or out of the car to walk around. But many people who want to improve their overall health raise their aspirations a little higher — they want to race. Steve Hare knows something about getting in shape and racing. He operates the Vermont Sun fitness center in Middlebury and has organized — and in many cases
competed in — Vermont Sun triathlons and running races at Lake Dunmore for decades. Back in the 1980s, when he started training for his first triathlon, Hare set a goal for himself to take part in a race. Triathloning was a relatively new sport, and it required preparation in several disciplines, and he found that knowing there was a race coming up inspired him to keep training. “Every time you think about that competition it motivates you to keep (See Get fit, Page 21)
ALYSSA RACE, LEFT, and Hayley Scheidemantle of Fort Drum, N,Y., get the benefits of exercise while running the Vermont Sun half-marathon at the pace that is best for them.
Photos courtesy of Pat Hendrick Photography
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PAGE 20 — Health and Well-Being • Addison Independent, Monday, June 3, 2019
Knowing facts about heat will keep you safer this summer
NEED MOTIVATION THIS SUMMER? Vermont Sun classes are fun, effective & rewarding! Something for everyone: • • • • • •
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*A 3 month membership to Middlebury Fitness *50 Minute Spa Massage *Classic Facial
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• Limit strenuous activities. Reschedule outdoor activities if there is a heat wave, or move them to cooler times of the day. Spend the hottest portion of the day, usually between noon and 3 p.m., in the shade or inside in the air conditioning. People on job sites should take more frequent breaks and find shade whenever possible during these hours. • Change your clothes. Loose-fitting, lightweight, light-colored clothing will help keep you cool. Avoid dark colors when spending time in the sun. • Recognize distress signals. Heat stress, exhaustion and heat stroke progress as symptoms worsen. Nausea, weakness, elevated body temperature, clammy skin, confusion, and delirium are some of the symptoms of heatrelated illnesses. • Find ways to stay cool. Not everyone has air conditioning. On especially warm days, going to public places with air conditioning, such as libraries, can help. Be sure to check on the elderly or others who may have difficulty finding cool places to spend their day. Days in the sun are meant to be fun, but hot days also require extreme caution. — Metro Creative
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For many people, summertime is synonymous with trips to the lakes or rivers, water sports and recreation. Even though summer warmth is a welcome break from winter weather for many people, heat is one of the leading causes of weather-related fatalities, resulting in hundreds of deaths each year in the United States alone. Ensuring summer recreation plans remain enjoyable means keeping an eye out for heat-related illnesses and other dangers. • Hot cars can be traps. It is never safe to leave a pet, child, elderly person, or disabled individual locked in a car. Temperatures can climb rapidly inside of a vehicle, even if the windows are cracked. • Pay attention. Listen to or read weather forecasts to stay abreast of potential temperature changes as well as the heat index. Discuss safety precautions with members of the family and make sure everyone knows what to do in an emergency. • Stock up on fluids. The Red Cross says to stay hydrated by drinking plenty of fluids, even if you are not thirsty. Avoid drinks with alcohol or caffeine. Make sure the elderly also get plenty of water, as they often do not recognize dehydration as readily as others.
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Health and Well-Being • Addison Independent, Monday, June 3, 2019 — PAGE 21
Get fit are really anxious and struggling with the (Continued from Page 19) idea of a competition, “sometimes I tell working out,” he said. Although he was new to the sport, them to run/walk,” Hare says. “Just keep a Hare had a bodybuilding background steady movement. It is about the perceived and he was a good biker, so he found exertion level — if you feel like you’re some early positive results in triathlons. going to die, just back off. “Go out there and finish it and have a But he understands people who may nice smooth pace.” have some anxiety about So don’t be put off if you trying a new physical “A person who aren’t terrific right out of the activity. Swimming is one gate in your first race. of the three components of wants to do it, “I tell them to teach triathlons, and Hare says that I say just enter your body how to process when he started, “I couldn’t a triathlon; do swim to save my life.” He your best and see energy,” Hare said. “Then you can start pushing your had a friend who saw him where you land. envelope after that. floundering through his The next goal is “If someone has a bad pool training and she gave experience, give it another him some advice: “Don’t to finish it, and if try or two. do workouts, just swim and you finish it then Regular exercise is about enjoy it.” By simply doing feel extra proud of repeated movement. If it the activity, Hare found he it. Then you can turns out that you don’t could improve to the point go from there.” like one type of race, after where his swimming got to — Steve Hare you’ve tried it a couple be on par with others, and times then try another. even better than some. That led him to the advice he now gives Every episode of physical activity — even short ones — provide temporary to newbies in the sport. “A person who wants to do it, I say just improvements in cognitive function and enter a triathlon; do your best and see where reduces anxiety. According to “Physical you land,” he said. “The next goal is to Activity Guidelines for Americans,” adults finish it, and if you finish it then feel extra who are more physically active are better able to perform everyday tasks without proud of it. Then you can go from there.” Not everyone is built to win a race, but undue fatigue. “Increased amounts of moderate-toeveryone can move. And you can’t finish a race until you start a race. For those who vigorous physical activity are associated
with improved cardiorespiratory and muscular fitness, including a healthier body weight and body composition,” the report said. “Adults who are more physically active can more easily carry out daily tasks like climbing stairs, carrying heavy packages, and performing household chores. These benefits are true for men and women of all ages, races, and ethnicities.” The report suggests that adults ages 1864 do the equivalent of 150 to 300 minutes (2 hours and 30 minutes to 5 hours) of moderate-intensity aerobic physical activity each week — that’s 30 minutes a day with two days off per week. “Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level,” said Alex M. Azar, secretary of the U.S. Department of Health and Human Services. “The scientific evidence continues to build — physical activity is linked with even more positive health outcomes than we previously thought,” he continued. “And, even better, benefits can start accumulating with small amounts of, and immediately after doing, physical activity.” As someone who organizes races on a regular basis, Hare loves to see new people get out, get moving and get it done. “Seeing a first time triathlete finish it is fantastic,” he said.
MARK LE BEAU, SHOREHAM Pat Hendrick Photography
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PAGE 22 — Health and Well-Being • Addison Independent, Monday, June 3, 2019
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Health and Well-Being • Addison Independent, Monday, June 3, 2019 — PAGE 23
Measure up in Alcohol Awareness Month BURLINGTON — As the popularity of craft beers and breweries continues to rise, so does the variety — and strength — of those beers. The ever-changing options in the size and types of beer available means it’s important to know that you could be drinking more alcohol than you intended. During Alcohol Awareness Month, state health officials reminded Vermonters to “Know Your ABVs,” that’s Alcohol By Volume. This measure allows you to adjust how much you’re drinking and keep yourself safe. A standard 12 ounce serving size of beer is 5 percent ABV. But if you’re drinking a stronger beer that’s 7 percent ABV, the
recommended serving size is smaller – just 9 ounces. And if that beer is 9 percent ABV, the serving size is even smaller — at 7 ounces. The key thing to remember is when ABV goes up, the amount you drink should go down. “Bars and breweries may adjust serving sizes based on alcohol amounts, but always be careful drinking beer with a high alcohol content, or ABV – especially if you’re pouring your own at home or in other settings,” said Health Commissioner Mark Levine, MD. “Knowing the number of standard servings in your beverage can help you stay within lower-risk levels.” Understanding ABV is especially important for young people. National data shows that more Vermonters age 12 and up are drinking alcohol compared to the country overall. The number of Vermonters binge drinking is also higher than in the country overall. According to the 2017 Vermont Youth Risk Behavior Survey, one-third of high school students drank alcohol in the past 30 days.
Dr.
Levine said Vermont teenagers need to have a good understanding of the nature of alcohol and the risks of drinking. “Parents have a role in helping their teens understand the dangers of drinking too much, and the importance of knowing and respecting their level of alcohol tolerance,” Levine said. “At ParentUpVT. org, parents can find tips and supports for how to talk with their children about this and other risky behaviors.” Health officials said, if you decide to drink alcohol, be sure to: Drink in moderation – up to one drink per day for women and up to two drinks for men. Drink a lot of water – before, during, and after drinking alcohol. Eat – especially foods high in protein. Space out drinks – the average person breaks down one drink an hour. Never drink and drive. Anyone who is under 21, is pregnant, taking certain medications that interact with alcohol, or suffering from certain medical conditions should not drink alcohol. For more information, visit: healthvermont.gov/alcohol-drug-abuse/ alcohol-drugs/alcohol.
ALLIE NERENBERG OF Jericho was the second woman across the Vermont Sun half-marathon finish line on May 19.
Pat Hendrick Photography
June is Dairy month! Join us in celebrating with a fresh & delicious glass of local milk!
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Healthy eyes are an important part of a healthier you! Call for an appointment today!
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PAGE 24 — Health and Well-Being • Addison Independent, Monday, June 3, 2019
Planning for your funeral, The smart thing to do…
Many people are planning for their funeral in advance in a sincere effort to ease the stress loved ones will face at an emotional time. It takes only a little time and can be handled in the privacy of your home or at Sanderson-Ducharme Funeral Home Only On-Site Crematory in Addison County Staying Local Means Your Loved One Never Leaves Home…
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Addison Wellness, Inc. dba wells physical therapy (802) 388-3533 www.addisonwellnesspt.com 175 Wilson Road in Middlebury
Lisa, Office Manager; Kristi, PTA; Tracy, PT; Lauren, Therapy Asst; and Matt, PT, CSCS
Wells Physical Therapy Services and Turner Hand Therapy have been serving Addison County and its neighboring counties for more than 2 decades! Whether you are recovering from an injury, wishing to enhance your sports performance or seeking to achieve greater mobility, WE CAN HELP! We believe that education is good medicine and we strive to assist our patients in learning from, and listening to, their own bodies. Our aim is to treat all of our patients with the Rebecca Turner kindness and compassion they deserve while also having OTR, CHT some fun along the way! Please call for more details!