19 minute read
Things to Do
January/February 2022
Pura Vida Studio Krispy Kreme Challenge
1Support the Wake County SPCA and bring your furry friend to the
Mutts & Marshmallows Doggie
Dash 5K! Pick which race you want to attend — in-person or virtual — and run for a good cause. 10 a.m., Jan. 8. $30-$40. WakeMed Soccer Park, 201 Soccer Park Dr., Cary. muttsandmarshmallows.com
2The Pura Vida Studio Aerial
Dance Show features dance, partner acrobatics, trapeze, silks, loops, and more. Students and teachers at the Cary studio share their experience of 2021 through an aerial dance show! 2 p.m., Jan. 8. $15-$30. Fuquay-Varina Arts Center, 123 E. Vance St., Fuquay-Varina. puravidastudionc.com
3Celebrate the life, work and vision of Dr. Martin Luther King Jr. at the Town of Cary’s Dreamfest 2022. Be inspired by storytellers, films, and a Nina Simone tribute featuring local artist Yolanda Rabun. There’s also an Interfaith service and a workday at Good Hope Farm. Jan. 12-17. townofcary.org, search Dreamfest 2020.
4This annual, statewide kickoff to Black History Month at the North Carolina Museum of History, the African American Cultural Celebration brings together musicians, storytellers, dancers, chefs, historians, artists and more for a virtual celebration of culture. The theme for this year’s event is “Black People, Green Planet: Environmental Justice.” Jan. 29. Free. ncmuseumofhistory.org/aacc-2022
5Two amazing actors, one of them Ira David Wood IV, will create the entire zany population of Tuna, Texas in a tour-de-farce of nonstop belly laughs. Theatre in the Park presents “Greater Tuna,” — two actors, twenty characters, and a barrel of laughs, y'all. 3 p.m. & 7 p.m., Feb. 4-20. 107 Pullen Road, Raleigh. theatreinthepark.com
6The Krispy Kreme Challenge requires competitors to run five miles, eat a dozen doughnuts at the halfway point and hit the finish line in under one hour. Proceeds from the annual running/eating contest benefit UNC Children’s Hospital. Noon, Feb. 5. $45. N.C. State Belltower, 2011 Hillsborough St., Raleigh. krispykremechallenge.com
7Get ready for a night of singing, dancing and all-out fun as N.C. Theatre presents “Sister Act.” After witnessing a murder, a divine disco diva hides in a convent with a crumbling choir. 7:30 p.m., Feb. 8-13. $30 and up. Raleigh Memorial Auditorium, 2 E. South St., Raleigh. nctheatre.com, search Sister Act.
8Broadway Records recording artists, Blue Jupiter is the cutting edge of a cappella. Soaring pop and Broadway leads. Tight harmonies. Unbelievable beatboxing. And most importantly, nothing else. This NYC-based quartet is just four mouths and four mics. 7:30 p.m., Feb. 11. $27. Cary Arts Center, 101 Dry Ave., Cary. townofcary.org, search Marvelous Music Series.
9Grab your earplugs and get ready for one of the most exciting and action-packed motorsports experiences around! The Monster Jam returns to Raleigh for an adrenaline-charged weekend of rip-roaring fun. 7 p.m., Feb. 19, and 1 p.m., Feb. 20. $20 and up. PNC Arena, 1400 Edwards Mill Road, Raleigh. pncarena.com/events.
10 If you own a home or just looking for ideas, head to the Downtown Raleigh Home Show, where you’ll have the opportunity to meet over 300 exhibitors at the Raleigh Convention Center. Feb. 2527. $9. 500 South Salisbury St., Raleigh. raleighspringshow.com
Sweet on Pickleball
Western Wake towns adapt to fast-growing sport
WRITTEN BY MARTY SIMPKINS | PHOTOGRAPHED BY JONATHAN FREDIN
PICKLEBALL IS ONE OF THE FASTEST GROWING SPORTS in America, according to USA Pickleball. That growth has definitely hit the town of Cary, which has 21 pickleball courts at six locations with more on the way.
In Apex, the rate of which the sport is growing is nine new players per day, according to Craig Setzer of Apex’s Parks and Recreation department. That growth forced Apex to add 16 pickleball courts within the past three years.
In Morrisville, Travis St. Brice, a fitness specialist for the town’s parks and recreation department, says pickleball has a lower barrier of play, which helps people pick it up easily. At the Morrisville Aquatics & Fitness Center there are free clinics on the sport and reserved time to play.
Pickleball started out as a game mostly geared toward senior citizens, but now the popularity of the sport has grown to reach people of all ages and genders. The combination of the easy-to-play style of the game along with the social aspect of doubles play has helped the sport reach new heights recently, even in the middle of a pandemic.
Local ambassadors
The local popularity of this contagious sport owes much to Mike Walsh of Cary, who started playing pickleball with his wife Lyn in 2010.
Walsh was officially named a U.S. American Pickleball Association ambassador for Cary in 2011, and his friend Luis Vasquez was appointed as an ambassador later on. The two men promoted the sport at various parks and community centers in Cary and eventually started the town’s first tournament at Bond Park.
“It took considerable effort to launch pickleball in Cary and neighboring communities,” Walsh said.
The biggest obstacle was that no one had ever heard of the sport, he says.
“Our primary teaching emphasis was in Cary, but we also worked with Holly Springs, Fuquay-Varina, Garner, Raleigh, Durham, Hope Mills, and Pinehurst,” Walsh said. “Once people experienced the game, they were hooked and spread the word.”
Pandemic boost
Today, thousands of people in Western Wake play the sport. The Triangle Pickleball Enthusiasts Meetup group has over 700 members from Cary, Holly Springs, Apex, Morrisville and Raleigh. The Pickleball Carolina Facebook page has more than 1,500 followers.
Cary Tennis Park has four lighted pickleball courts.
ABOVE: Craig Heinly, of Chapel Hill, chases down a well-placed ball during a game at Cary Tennis Park.
LEFT: Pickleball paddles, which can cost up to $150 or more, vary in material and weight.
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Dana and Matt Rice celebrate a point scored.
Kevin Gordon congratulates Dana Rice after he and Ryan Semchenko, far right, played Rice and her husband, Matt, at Cary Tennis Park.
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Marga Beasley, a USAPA ambassador since 2013, grew up playing tennis. However, after she got to a certain age, the Cary resident found that her body could not keep up with the harsh demands of the sport. When she heard about pickleball, and how it’s similar to tennis, but more easygoing, she took the introductory class in Cary. She was immediately hooked.
“Anybody can pick it up and start playing,” Beasley said. “It’s dependent on your hand-eye coordination. The more you work at it, the better you get, just like any other sport or game you play. It’s good for all ages and for people who have had injuries or joint problems in the past.”
Deb Quidort, left, and Beth Warren cover the net during a game at Bond Park Community Center. The social aspect of pickleball is one of many reasons the game has surged in popularity.
JD Cunningham, of Apex, serves during a pickleball game. Gary Ward, of Apex, volleys during a pickleball game at Bond Park Community Center.
— Marga Beasley, USAPA ambassador
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After community centers, businesses and gymnasiums started opening after the COVID-19 pandemic, pickleball was one of the first sports to hit the ground running.
Players felt comfortable, Beasley says, because the rules already include social distancing and staying apart from other players on the court.
“It’s a safe thing to do outdoors with others,” she said. “It’s not a contact sport. You can socially distance from your opponent the whole time. It’s perceived by many as a safe activity to do.”
More courts
Patrick Duffy has worked as a program specialist for the town of Cary’s parks and recreation department for three years. No other program has grown faster than pickleball, he says.
“It appeals to the older crowd who are getting out of tennis for health reasons, but they still want that social element of playing sports together,” Duffy said.
“Pickleball exploded for the younger generations during the pandemic. …It gave people a chance to get out of the house and get some fresh air. We just can’t keep up with the growth.”
Paul Kuhn, the Cary parks and recreation department’s facilities design and construction manager, says several projects are in the works to serve local pickleballers.
Lights will be added to the three outdoor courts at Carpenter Park, allowing participants to keep playing at night. There are also two courts under construction at Walnut Street Park, and lights will be added there as well. Six pickleball courts are also planned for the new 20-acre park at McCrimmon Parkway and Green Level Church Road in west Cary.
Pickleball has elements of tennis, badminton and table tennis. Two or four players use solid paddles made of wood or composite materials to hit a perforated polymer ball over a net.
The ball is served with an underarm stroke, so that contact with the ball is made below waist level in an upward arc. The server hits from behind the baseline on one side of the center line and aims diagonally to the opponent's service court. Only the serving side may score a point. Play ends for a point when one side commits a fault, when the ball goes out of bounds, a player steps into the nonvolley zone, or when a player touches the net with their body or paddle.
The first side scoring 11 points, leading by at least two points, wins the game. If the two sides are tied at 10 points apiece, the side that goes ahead by two points wins the game.
Bond Park, 801 High House Road, Cary Herbert Young Community Center, 101 Wilkinson Ave., Cary Carpenter Park, 4420 Louis Stephens Drive, Cary Cary Tennis Park, 2727 Louis Stephens Drive, Cary White Oak Park (1216 Jenks Carpenter Road), Cary Middle Creek School Park, 151 Middle Creek Park Ave., Apex Apex Nature Park, 2600 Evans Road, Apex Kelly Road Park, 1609 Kelly Road, Apex Morrisville Community Park, 1520 Morrisville Parkway, Morrisville
For more information about playing pickleball, visit:
• Triangle Pickleball Enthusiasts: meetup.com/Triangle-Pickleball-Enthusiasts/ • Town of Cary: townofcary.org/recreation-enjoyment/ sports/adult-sports/adult-pickleball • Morrisville Aquatics & Fitness Center: townofmorrisville.org, search MAFC Racket Sports
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Pleasant Park in Apex currently has three pickleball courts, but Setzer says three more should be added soon. The town also recently added an indoor court at the John M. Brown Community Center.
“The demand on our parks and tennis courts increased greatly during the pandemic as residents looked for alternatives to traditional gyms and programs,” he said. “The last year has required us to balance the need and demand of providing additional opportunities in many of the town’s programming areas, including pickleball. Within the last year we’ve set designated times for our outdoor multipurpose courts to accommodate pickleball.”
The growth in Apex hasn’t fazed the parks and recreation department. Setzer welcomes the challenge of having more people engaged in the popular sport.
“Having residents interested in using our facilities, coming together to share a common recreation pursuit that is a benefit to their health is a great thing in our community,” he said.
In Morrisville, St. Brice expects more residents to pick up pickleball.
“I think it will continue to grow in popularity,” St. Brice said. “I hope pickleball courts will be built somewhere around town. In the meantime, I will continue to build our community play here and begin to organize league play for our players.” t
OVER THE PAST 20 MONTHS, there has been a boom in telecommuting and working from home. This in turn has caused a great deal of stiff necks and aching low backs. Thankfully, there are some great stretches you can do to help overcome any ergonomic challenges you encounter from your home office.
Considering that low back pain is the most common cause of job-related disability, it’s the obvious place to start to keep you feeling your best. Spending 15 minutes to take care of ourselves by doing a few key stretches and warmups daily will not only reduce your back pain but will invigorate you for the day ahead.
shutterstoclk
Child’s pose:
If you want a nice, relaxing stretch, this is the one to do! It is a great stretch for the muscles along the spine called the erector spinae. Kneel with both knees directly under your hips with your toes touching. Widen your hips and engage your core. While keeping your fingers facing forward, rock your glutes down toward your heels and exhale. Hold this position for 30 seconds to a minute. Repeat 5 times.
Back extension or cobra pose:
This stretch does wonders for disc problems. While laying on your stomach, raise your upper body while allowing your midsection to stay on the ground. The trick is to continue stretching upward until there is slight discomfort and stopping there. This should be done for 30 seconds, then 30 seconds of rest and repeat for 5 to 10 repetitions.
Arms behind the back stretch:
Almost everyone would like to improve their posture. By stretching the pectorals and front of the shoulder, it will help with that and allow you to take deeper breaths by opening up your rib cage. To perform this stretch, interlace your fingers behind your back then slowly and smoothly raise your hands behind you as far as possible making sure to not bend forward; hold the top position for 15 seconds.
Doorway stretch:
Stand facing a doorway with both arms up at the sides, bent at 90 degrees and palms touching the door frame. You should feel a slight stretch at the pectorals. Lean forward and look up. This is great at countering the hours of slouching caused by sitting at a desk.
Scapular rotation:
Stand upright looking straight ahead and shrug your shoulders up and hold them there for 5 seconds. Then squeeze your shoulder blades back and together, holding them there for 5 seconds. Next, pull your shoulder blades down as if putting them in your back pocket. Then relax and return to the starting position.
Isometric neck extension:
Sit upright with your eyes straight ahead and chin level with the floor. Clasp your hands together and place them behind your head. Next, press the back of your head into your palms while your palms provide resistance. Hold the position for 5 seconds and slowly return to the starting position. This is typically performed for 3 sets of 5 repetitions.
shutterstoclk Child’s pose
Scalene stretch:
Sit in an upright position with your hands clasped behind your back. Lower your left shoulder and tilt your head to the right. Hold this position for 15 to 30 seconds and then slowly return to the starting position. Perform this stretch on your opposite side, repeating three times on each side.
All fours to heels:
Kneel on the floor on all fours with back flat and your palms flat on the floor under your shoulders. Shift your weight back and try to sit on your heels while maintaining a flat back. Hold this position for six seconds, then slowly return to the starting position.
Core bridge:
Lie on your back with both of your knees bent and your feet flat on the floor. Then lift your hips off the floor as high as you can and hold for 5 seconds while engaging your glutes. This is a great glute exercise and really does a great job of engaging your core.
Cat stretch:
Get on the floor on all fours, placing your hands under your shoulders and the knees under your hips. Let your head drop down while simultaneously tucking your hips under and raising the middle of your back as high as you can. Try to create a gradual curve of the back towards the ceiling and hold the position for five seconds. This stretch is typically repeated 10 times.
Cow stretch:
Get in the same starting position as cat stretch but raise your head and hips up and allow your stomach to fall to the floor. Just like cat stretch, you want to hold the position for five seconds and repeat 10 times.
By performing these simple stretches, you are taking steps to a happier and healthier you. If you have questions or concerns about starting a stretching or exercise routine, please contact my office or your physician. t
Todd A. Dent, D.C., Chiropractic physician and veteran, has been helping people live pain-free lives for 12 years.
Doc’s Spine and Sports Medicine
2035 Renaissance Park Place, Cary (919) 694-5100 docsspineandsportsmed.com
Arms behind the back stretch
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Cow stretch
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8 Ways to Boost Your Immune System
WRITTEN BY RADHIKA TALWANI BOMBARD, UNC HEALTH
LIVING THROUGH A PANDEMIC has a way of making you think about your immune system. Is it strong? Could it be stronger? Is it up to the task of fighting off COVID-19, flu and other viruses?
While no one can prevent every illness, most of us can make some simple changes that could improve our chances of avoiding infectious diseases and recovering fully when we do get them. Here are eight tips from Dr. Sarah Ruff, a family medicine physician at UNC Family Medicine at Southpoint in Durham.
1. Get vaccinated.
No amount of healthy living can provide the protection against infectious disease that a vaccine can. Approved vaccines use tested, proven and safe technology to teach our immune systems how to fight off deadly viruses when we come in contact with them.
That’s why everyone who is eligible should get the COVID-19 vaccine as well as the annual flu shot, Ruff says. Being vaccinated doesn’t mean you won’t ever get the flu or COVID-19, but it means that you’re much less likely to get seriously ill or die.
“There is a lot of talk about letting your body’s natural immunity take care of COVID-19 or the flu,” Ruff said. “But given what we know about these illnesses and how nondiscriminatory they can be as to who gets mild illness or severe illness or even dies, if there were a way to prevent death and hospitalization, why wouldn’t one choose that route?”
2. Eat a healthy, balanced diet.
Healthy foods provide nutrients, vitamins and minerals to keep us strong and well. Eat a varied diet that focuses on high-quality foods such as whole grains, nuts, and fresh fruits and vegetables. The more colorful your plate is, the better.
It’s better to get your vitamins and minerals from food rather than from supplements because your body uses and absorbs nutrients more efficiently when they come from whole food sources, Ruff says. But it’s worth asking your provider if there’s anything you might want to take in supplement form, such as vitamin D, which is critical for strong bones and teeth and difficult to get sufficiently from food.
3. Exercise regularly.
Good news if you flinch at the thought of super-intense workouts: Moderate exercise, rather than prolonged, vigorous exercise, is the real immune system booster. It’s just one of the physical and mental health benefits of being active.
“Recent studies have shown the benefits of moderate daily exercise over doing highintensity exercise less frequently. Not only does moderate exercise improve blood sugar and lower blood pressure, thus preventing chronic disease, but it also helps to lower stress,” Ruff said.
Aim to do moderate exercise 150 minutes a week, which is about 30 minutes a day for five days a week. Examples of moderate exercise include jogging, swimming and walking at a brisk pace. 4. Maintain a healthy weight.
There is strong evidence that obesity negatively impacts the body’s immune system. In fact, obesity is a common risk factor in complications from the flu and COVID-19.
Having obesity does not automatically mean you will become sick with any illness, Ruff says, but obesity, defined as a body mass index over 30, is associated with higher risk of chronic diseases like high blood pressure and diabetes.
5. Get plenty of sleep.
Not getting enough sleep can make you more susceptible to illness, and getting adequate sleep has been shown to be beneficial for immune function. That’s why you’re more likely to get sick when you’re exhausted. Adults need seven to eight hours of sleep every night, teenagers need nine to 10 hours of sleep, and younger children usually need 10 or more.
“It’s not just a number but getting enough sleep so that you can feel rested,” Ruff said. “You need good sleep hygiene, so that the sleep that you get is restful and restorative.”
A good first step is stopping screen use at least 30 minutes before bed; an hour is even better. Opt for reading a book or listening to music before bed instead.
6. Minimize stress.
Long-term stress can cause imbalances in immune cell function. It can be difficult to reduce stress, but lifestyle measures such as exercise and ad- equate sleep can help, as can embracing mindfulness. If your stress feels unmanageable, talk to your doctor or find a therapist. “Trying to minimize stress has so many different aspects, but my advice is to try to have good relationships and find calming activities,” Ruff said. “Most people also can lower their stress with exercise.”
7. Limit alcohol.
Research shows excessive alcohol consumption can have adverse immune-related health effects, including increasing a person’s susceptibility to pneumonia.
“Alcohol can disrupt the gut microbiome — the good bacteria that live in our gastrointestinal tracts and help our bodies fight off infection,” Ruff said, and that’s just one negative impact of alcohol consumption.
If you choose to drink, do so in moderation. This means no more than one drink a day for women and no more than two drinks a day for men.
8. Don’t smoke.
Smoking, including vaping, harms the immune system and can make your body less successful at fighting disease. It compromises your lung health, which is especially dangerous for viruses that attack the respiratory system, such as COVID-19 and the flu.
“Smoking is proven to decrease your ability to heal and to decrease your ability to fight disease,” Ruff said. “Quitting smoking can be one of the best things you can do to help yourself not get really sick or to recover well from disease.”
This article originally appeared on the UNC Health Talk, healthtalk.unchealthcare.org. It is reprinted with permission. t