Care in Motion

Happy Earth Day!

Earth Day is February 22nd; here are a few earth friendly ways to improve your physical health!


Walk or bike instead of driving to work, school or even to the store. The American Heart Association recommends 30 minutes of exercise a day[1].  By simply adding one of these activities into your routine you can ensure you get the recommend amount each day! Walking 1 mile at a pace of 15 minutes per mile burns about 370 calories. Biking 1 hour burns about 650 calories.


Plant a garden. One hour of gardening burns about 272 calories per hour. Gardening consists of a lot of squatting. Squatting, if done correctly, is one of the best ways to strengthen your gluteus muscles (buttock) and legs. A good squat consists of bending your knees, keeping your back fairly straight, having your buttock reach out behind you, heels stay on the ground and knees stay behind your toes! Also, often times you are on your hands and knees when gardening. Believe it or not, this developmental position (a position that is used by babies as they grow to help develop their muscles) is very good at improving your core, arm, and leg strength. This position is used a lot in physical therapy to assist with strengthening when people have back pain, shoulder pain and many other ailments.


Plant a tree. Planting trees burns about 300 calories per hour. Check out for information on the"Urban Forestry Project". It will take place this Saturday 4/21 from 10-12:30. Volunteers will "assess and catalog the tress throughout the city"


Run for the environment. There are various races that raise money to support environmental causes (e.g. 5k Run for Clean Air) and there are even people who perform cross country runs to raise money for the same cause (e.g. "Run for One Planet"). I did do a quick search and did not find one yet in the Capital District however it is a good option to keep your eyes open.


Assist with community clean up. Raking burns nearly 300 calories per hour. It is a great activity to assist with strengthening the muscles in the middle of your back if done correctly! Check out the Events section at for more Earth Day celebrations, activities, and events.


We encourage you all to get active to assist not only with your health but the health of the earth!



Websites used for Estimating Calories Burned:


1. Accessed on 28 April 2012

2. Accessed on 28 April 2012




1. [1] American Heart Association.  American Heart Association Guidelines.  Accessed on 19 April 2012.


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Care in Motion Contributors:

Shane Connors, PT, MSPT, DPT Shane is a graduate of Ithaca College where he received his masters and doctorate degrees in physical therapy. Shane grew up in Bethlehem, NY where he was a member of the basketball, baseball and cross-country teams for the eagles. He enjoys working at SportsPT due to wide variety of equipment and interventions that he gets to use everyday and how his job improves his patients' quality of life for the long run.

Alison Synakowski, PT, DPT, OCS, ATC, CSCS Alison Synakowski is a Certified Orthopaedic Specialist in Physical Therapy and the Facility Manager at Sports Physical Therapy. She enjoys seeing all types of conditions, not specific to athletes, and creates a specific and unique program to suit the needs of each individual patient. She is a current member of the American Physical Therapy Association and truly focused on improving awareness of the many benefits of PT.

Jennifer Szymanski, PT, DPT, ATC Jenniferjoined the Sports PT team in 2008 and excels in this out-patient orthopedic setting. Prior to this, she worked and found enjoyment in the acute in-patient setting for 3 years. She graduated from Mercyhurst College with a Bachelors in Sports Medicine and became a Certified Athletic Trainer. While attending Gannon University to obtain her Masters and Doctoral Degrees in Physical Therapy, she was the athletic trainer for the University's Women's Volleyball and Lacrosse teams.

Zoe Devito, MSPT Zoe J. DeVito graduated with an undergraduate in Clinical Exercise Physiology and Masters in Physical Therapy from Boston University in 1999. She has worked for this company since graduating and started the Saratoga facility of Sports PT in late 2000. Her philosophy includes a "hands on" approach to PT with special interest in spine, post surgical, postural and soft tissue dysfunctions. At this time she is employed per diem while raising a family.

Jeff Fear, PT, MPT Originally from Saratoga, Jeff graduated from Notre Dame College in Manchester, NH in 2001 with a Masters of Physical Therapy. He has over 10 years of outpatient orthopedic experience, is an APTA-certified clinical instructor, and has a special interest working with patients with shoulder injuries. What he enjoys most about his job is working with different types of people with different types of injuries everyday as well as being apart of a succesful team!