Move with Purpose: How Smart Exercise Improves Longevity, Metabolic Health, and Strength
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- Written by: Joanne Wallenstein
- Category: Health
Submitted By Tony Mathews, MD, MPH
We all know exercise is essential for health. But for those striving not just to live longer — but live better — movement becomes more than a daily habit. It’s medicine.
At Sequoia Medical 360, we combine precision diagnostics with performance science to help patients move with intention, not guesswork. In partnership with Sensei Leo Lopes and Total Form Fitness Scarsdale, we design evidence-based programs that target metabolic health, strength, and longevity — from Zone 2 endurance to high-intensity interval bursts and functional resistance training.
1. Train Your Mitochondria: The Power of Zone 2
Zone 2 training is moderate exercise that keeps your heart rate in the 60–70% range of your maximum — brisk enough to raise your breathing, but still conversational. Think of it as a gentle, sustained challenge that trains your mitochondria, the “power plants” of your cells.
Regular Zone 2 work improves fat metabolism, insulin sensitivity, and cardiovascular efficiency — three pillars of longevity. Just 30–45 minutes, three to four times a week, can profoundly shift your metabolic health.
2. Challenge Your Limits: The Longevity Boost of HIIT
High-Intensity Interval Training (HIIT) takes things up a notch — short bursts of vigorous effort alternated with recovery periods. This form of training can increase VO₂ max, a key measure of your body’s oxygen efficiency and one of the strongest predictors of lifespan.
Even 10–20 minutes of structured HIIT twice a week can enhance endurance, improve blood sugar control, and strengthen heart resilience.
3. Build Strength, Prevent Sarcopenia
After 30, we begin losing about 1% of muscle mass each year — a process called sarcopenia. The antidote is simple but powerful: resistance training at least twice a week.
You don’t need heavy barbells; bodyweight, resistance bands, or light dumbbells can all help build lean muscle. The goal is to preserve independence, mobility, and metabolic strength for life.
4. The Japanese Walking Method: Simple, Sustainable Fitness
Recent research from Japan highlights a remarkably effective routine: three minutes of brisk walking followed by three minutes of leisurely strolling, repeated for 30 minutes.
This rhythm alternates intensity, boosts endurance, and keeps joints happy — ideal for beginners or those easing back into fitness. Walking remains one of the most powerful and underappreciated forms of medicine.
5. Can You Exercise Too Much?
Absolutely — when exercise becomes excessive, it can raise cortisol, suppress immunity, and cause burnout or injury.
The key is balance and purpose. Movement should energize you, not deplete you. Rest, recovery, and mindful listening to your body are as essential as your workouts.
You’re not just training for today — you’re conditioning your body for decades of vitality.
6. Where Medicine Meets Movement
At Sequoia Medical 360, we measure what matters — from VO₂ max and metabolic markers to hormonal and bone health — and collaborate with our partners at Total Form Fitness to turn data into action. Together, we help you train intelligently, age powerfully, and move with purpose.
Take the First Step
Ready to understand your body and optimize your fitness for life?
Schedule your comprehensive medical and performance assessment today with Dr. Tony Mathews and Sensei Leo Lopes — your partners in proactive health and longevity.
Dr. Tony Mathews is a Dual Fellowship-Trained, Quadruple Board-Certified Endocrinologist and Longevity Medicine Specialist with over 12 years of experience, who has spent the past 3 years serving our local community.
Sequoia Medical 360 is a Concierge Medical Practice based out of Bronxville and serves the Westchester community. We accept Medicare and Most Private Insurances.
Sequoia Medical 360 – 116 Kraft Ave, Suite 4, Bronxville, NY
Total Form Fitness – Scarsdale, NY
(914) 292-0300 | www.SQMed360.com
Scarsdale Supports White Plains Hospital
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- Written by: Joanne Wallenstein
- Category: Health
Steven and Fiona Silver with Geralyn and Ralph Della CavaFriends of White Plains Hospital hosted their signature gala and raised $1.4 million to support the hospital The event was Co-Chaired by Ralph and Geralyn Della Cava of Scarsdale and Christopher and Kathleen Winterroll. Many of the sponsors were from Scarsdale.
Nearly 800 hospital physicians, nurses, staff, supporters, and friends came together for the largest-ever Friends of White Plains Hospital Gala, held on September 27, 2025, at Westchester Country Club. Executive Vice President and Chief Medical Officer Dr. Michael Palumbo was honored for his impact on the Hospital's culture of excellence, along with the Hospitalist program he helped build, which celebrates its 20th anniversary this year.
Here are some Scarsdale friends of White Plains Hospital:
Frances Bordoni EVP Ambulatory Physician Services and Business Development and Dara Gruenberg WPH Foundation Board Vice Chair and Campaign Co Chair
Chuck Clarvit, Nancy Clarvit, Manju Seal and Ramki Desiraju
Top row: Jennifer Rosen, Dr. Michael Rosen, Bruce Leuchter, Shanna Leuchter, Ali Miller, Jeff Miller Bottom row Amanda Glattstein, David Glattstein, David Groban, Heather Groban
Steven and Fiona Silver with Ellen and Michael Hefter
Top row Deborah Lichtenstein Michael Dweck. Wendy Kleinman. Amy Hirschhorn. Patti Dweck. Doug Hirschhorn PhD bottom row Eric Lichtenstein. Mark Mandel. Vanessa Mandel. Allison Fehrenbaker. Larry Fehrenbaker. and Scott Kleinman
How Men Can Reduce Their Cancer Risk
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- Written by: Joanne Wallenstein
- Category: Health
(Submitted by Kevin J. Wong, MD, Hematology & Oncology at White Plains Hospital)
“Cancer” is a word that no one wants to hear from their doctor. While there is a regular stream of encouraging news when it comes to advancements in detection and treatment, the numbers of cancer occurrences continue to rise, and the American Cancer Society (ACS) projects that more than one million men will receive a cancer diagnosis in 2025.
Prostate cancer is the leading cancer type for men in the U.S., projected to represent 30% of diagnoses this year, followed by lung and bronchus cancer (12%), colorectal (7%), bladder (6%) and melanoma (6%).
It must be noted that, according to the ACS’ annual report on cancer facts and trends, overall cancer mortality has continued to decline, resulting in over 4 million fewer deaths in the United States since 1991. However, the organization warns, that progress is jeopardized by increasing incidence for 6 of the top 10 cancers as the projected number of new diagnoses in both men and women topped 2 million for the first time in 2024.
Lifestyle Changes and Early Detection: A Key to Better Outcomes
"We're encouraged by the steady drop in cancer mortality as a result of less smoking, earlier detection for some cancers, and improved treatment," said Rebecca Siegel, senior scientific director, surveillance research at the American Cancer Society and lead author of the report. "But as a nation, we've dropped the ball on cancer prevention as incidence continues to increase for many common cancers."
Early detection of any cancer can significantly improve chances of successful treatment and, therefore, survival; cancer care that is delayed or inaccessible lowers those chances and may ultimately result in higher costs of care. In addition, lifestyle changes can play a major role in reducing one’s cancer risk. Dr. Kevin Wong, a hematologist and oncologist at the White Plains Hospital Center for Cancer Care, recommends a number of important steps that men can take, including:
• Exercising regularly and maintain a healthy weight for your body type.
• Maintaining a healthy diet. “I recommend a diet high in fruits, vegetables, whole grains and low in saturated fats, red meat, processed foods and meats,” Dr. Wong says.
• Quitting smoking. “When going cold turkey doesn't work, discuss with your doctor tobacco-quitting aids and medications that can decrease cravings,” he says.
• Getting regular health screenings. “Follow up with your primary care doctor to make sure you are up to date with colonoscopy and other healthcare screenings at least once a year,” Dr. Wong recommends.
• Limiting alcohol. While the general recommendation is one drink per day for women, two drinks per day for men, “Zero is best,” he says.
• Getting regular exercise, “at least 3 times a week for 30 minutes where you are breathing a little hard during your routine,” Dr. Wong says, further recommending that anyone should always consult their physician before embarking upon a new exercise regimen.
If you are experiencing any potential symptoms, see your physician as soon as possible. Remember that some cancers like prostate grow slowly and do not immediately present symptoms; Dr. Wong stresses that our primary care physician can be a great resource when determining which screenings are right for you. Remaining vigilant and being proactive are critical when it comes to the ongoing fight against cancer, regardless of age, gender or ethnicity.
Learn more about White Plains Hospital's Center for Cancer Care.
Dr. Kevin Wong is a hematologist and oncologist at the White Plains Hospital Center for Cancer Care in White Plains. To make an appointment, call 914-849-7630.
Health Matters
The original version of this article was published in Health Matters, a White Plains Hospital publication.
When Should You Go to an Emergency Department?
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- Written by: Joanne Wallenstein
- Category: Health
(Submitted by Dr. Dean Straff, Director of Emergency Medicine)
Most people know that a severe medical situation requires a trip to their nearest hospital’s emergency department (ED). In some cases, however, people show up in the ED for reasons that are less urgent.
As the director of the busiest ED in Westchester County, I can confirm that most of our patients have chosen the right place. While less emergent issues such as a rash, a minor allergic reaction, or a sinus infection can be treated by your primary care physician or at a local urgent care facility, if the problem arises after hours, the safest option may be a visit to the ED.
Curious about what situations clearly call for a trip to the ED? Here are the top five:
1. Chest pain: If the pain lasts for more than five minutes, and/or is accompanied by shortness of breath, nausea, discomfort radiating to the arms, back, neck or jaw, it may signal a heart attack or other major cardiac event. Patients arriving with chest pain are promptly evaluated for a heart attack, acute heart failure, arrhythmia, and other related conditions. If we are able to rule out those events, we then consider less serious diagnoses like muscle strain or acid reflux.
2. Shortness of breath/difficulty breathing: Trouble breathing can be a a sign of a number of heart/vascular or lung/respiratory conditions such as heart attack, congestive heart failure, coronary artery disease, pneumonia, asthma, chronic obstructive pulmonary disease (COPD), or other infections.
3. High fever: Adults with a temperature of 102°F (38.9°C) or higher, especially with symptoms such as confusion, difficulty breathing, or severe pain; children with a temperature of 100.4°F (38°C) or higher, plus lethargy, difficulty breathing, loss of appetite, or a new rash; and infants under three months with any fever over 100.4°F (38°C) should contact their PCP immediately, or visit the ED if it is after office hours.
4. Stomach and abdominal pain, cramps and spasms: Sudden, severe, or persistent abdominal pain should never be ignored. Such symptoms could indicate appendicitis, gall bladder disease, bowel obstruction, kidney stones, or a foodborne illness – all requiring immediate evaluation.
5. Neurologic conditions: The sudden onset of severe neurological symptoms like headache, loss of consciousness, difficulty speaking, vision changes, weakness, and/or numbness can be signs of a stroke, brain aneurysm or other life-threatening condition, where timely treatment is essential.
Know Your Options
Please note that there are also urgent care facilities that may be right for some non-emergency situations, including the Urgent Care Center at White Plains Hospital Medical & Wellness in Armonk. I discuss some of the differences between what an ED does and what an urgent care center provides in this video.
If you are uncertain whether your symptoms require emergency attention, always choose the Emergency Department. When in doubt, it is far better to be safe than sorry.
Dr. Dean Straff is the Director of Emergency Medicine at White Plains Hospital. If you are unsure about whether symptoms you or someone near to you are experiencing requires emergency attention, call 911.
Health Matters
The original version of this article was published in Health Matters, a White Plains Hospital publication.
Should You Invest in a Weighted Vest?
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- Written by: Joanne Wallenstein
- Category: Health
(Submitted by Dr. Mark Klion, Orthopedic Surgery at White Plains Hospital)
The latest workout trend is wearing a weighted vest. Once a tool for soldiers and policemen, weighted vests today seem to be everywhere – you may see them in use at the gym, on a leisurely walk, or even at your workplace. It seems that everybody from your friend to your postman and even your physician (yes, that includes me) is trying one on for size.
But is the weighted vest something destined to go the way of high-fat diets, the ThighMaster, and the Jazzercise class – or is it something with a high longevity potential? In this article, I will review its history, how it works, and the pros and cons of wearing one.
Ten-Hut!
The weighted vest actually dates back to such civilizations as the ancient Greeks, who filled leather vests with sand or stones to help train their soldiers for combat. Likewise, vests are used by many of today’s military and police units to simulate the extra weight of body armor and equipment during training exercises.
The term “rucking” also originates with the military, and refers to a walking with weight on your back – typically in a backpack, a.k.a. a rucksack. The term is now common among the vest-wearing public.
How Does It Work?
Walking with a weighted vest is a low impact exercise that spreads the weight evenly across the body, rather than simply holding free weights. It is recommended that, when starting off, you use weights between 5% and 10% of your body weight for the best effect; otherwise, you risk straining your muscles and/or joints. Once your body has gotten used to this regimen, you may increase the weight by 2% to 5% of your body weight. However, a maximum of 15% is the general rule of thumb, though you may be able to surpass that with experience and a consultation with your physician.
How often should you wear the vest? I recommend two to three times a week, for up to 60 minutes during an exercise session or a maximum of three hours if you are walking. Wearing it all day is very inadvisable, as the extra weight on your back and joints will ultimately pose problems.
Pros
The idea behind wearing a weighted vest is to improve strength, stamina, and overall fitness, as well as potentially lose weight through additional burning of calories. The weighted vest can also benefit those who suffer from osteoporosis. Using the vest can help to build bone density and muscle strength, thus reducing the risk of a fracture, and can positively affect your balance.
As with any new exercise regimen, moderation is key; only by gradually increasing the weight in the vest, and by carefully increasing the length of your workout (walking, calisthenics, etc.), will you realize the greatest benefit. If at any point you feel pain or other uncomfortable side effects, reduce the weights to your former level; if the pain continues, you should see a physician to determine if you may have injured yourself.
Cons
If you suffer from arthritis, particularly in the back and/or knees, proceed carefully. While a weighted vest can help with bone density, muscle strength, and endurance, its use may also aggravate joint pain and strain in the knees, hips and lower back. You may also experience a negative impact on your posture, in which case you probably are carrying too heavy a burden.
Either way, discuss with your physician whether a weighted vest – or perhaps some other equipment – may be the best way for you to achieve your exercise goals. A medical professional is always your best resource when it comes to exploring new options.
Dr. Mark Klion is a board-certified Orthopedic Surgeon specializing in Sports Medicine at White Plains Hospital Physician Associates (WPHPA) Orthopedic Surgery in West Harrison. To make an appointment, call 914-849-7897.
Health Matters
The original version of this article was published in Health Matters, a White Plains Hospital publication.
