Move with Purpose: How Smart Exercise Improves Longevity, Metabolic Health, and Strength
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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
Puzzle Mania: Hours of Fun for the Puzzle-Obsessed
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What’s your favorite digital puzzle? The Mini, Wordle, Spelling Bee or Connections?
And who dreamed up these addictive games?
These and many more questions were answered by NY Times Digital Puzzles Editor Joel Fagliano at Barnes and Noble in Eastchester on November 4, 2025. Fagliano, who visited Eastchester to launch his new book, Puzzle Mania, explained that the genesis of the NY Times suite of online games was a special print section of puzzles that was periodically included with the paper edition. They were so popular that the NY Times decided to develop them as games that could be played online.
Today there is a team of seven puzzle editors at the paper who formulate the puzzles, test them and share feedback. Every team member works on the traditional crossword puzzle offered in the daily paper in addition to their digital puzzles. Each week the team receives 150 puzzles from the public and each one is reviewed and critiqued. Seven of these are accepted for publication each month.
Fagliano developed a passion for puzzles as a kid growing up in a puzzle-loving family who played word games and Scrabble. After his mother gifted him a NY Times Crossword Puzzle Book at age 11, he learned how to solve them and ultimately became interested in formulating his own. In high school he started submitting puzzles to the NY Times and experienced a long series of rejections until one was accepted for publication during his senior year.
During college, he asked NY Times Puzzle Master Will Shortz if he could work as his intern and ended up coming back every summer. He said, “It was a combination of going for it and luck.”
After graduation, he got a job at the Times where he developed “The Mini,” the first new puzzle from the Times since 1942. The small crossword features a maximum of five letter words during the week and expands to seven letters on Saturdays. They are intended to be solved quickly.
What has he learned from Shortz? First to respect the ideas of all colleagues and second to “put the puzzle solver first.”
His new book, designed to delight puzzle lovers of all skill levels, includes word puzzles, logic puzzles, mechanical puzzles and more – all original for the book. In addition to the puzzles published in the book, there is a large removable giant crossword that can be spread out and shared with friends and family. The 223-page book will supply hours, if not weeks of fun for all the puzzlers in your life.
It’s beautifully and colorful and you may have a hard time putting ink on this deluxe edition.
Get one for yourself or as a gift at Barnes and Noble or at PuzzleManiaBook.com.
Reflections on Becoming an Empty Nester
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September marks new beginnings for parents.
Some walk their child to kindergarten to begin the adventure of elementary school. Others send their kids out the door to catch the bus for their first day of middle school. Parents of high school seniors wave goodbye as their new drivers head off alone to school for the first time.
But for parents of college freshmen, September signifies something bigger — the end of one era and the beginning of another. The kids aren’t just going to school; they’re moving out. There’s nothing quite like dropping your child off at a dorm room to make time feel suddenly fleeting.
After the initial shock of returning to an empty house, most parents slowly settle into a new rhythm. The days feel quieter, but along with the wistfulness comes an unexpected sense of freedom — a new chapter of their own.
We asked a few newly minted empty nesters to share their reflections on this transition. Here’s what they had to say:
Flexibility
I love that my time is my time. I can get to work early or leave late. I love planning outings with my husband to sporting events, museums, and concerts - we did this before being an empty nester, but we can plan at the last minute and that feels great. And as a bonus, when I tidy up my house (or not), everything is where I left it! And honestly, I've been thinking a lot about that phrase "absence makes the heart grow fonder." It does. It makes the visit when the kids come home from school that much sweeter - I appreciate them differently and I think they feel similarly.
State of Gratitude
Becoming an empty nester for the first time is full of contradictions. It feels strange and quiet, but it’s also gratifying to know our kids are happy, thriving, and out in the world where they should be. The house feels too big, but week by week we’re slowly expanding into it. And on the plus side, the house has never been so clean, with no mysterious dishes in random places, and when something gets put away, it actually stays put away! I think it helps that my husband and I genuinely enjoy each other’s company; we haven’t had this much uninterrupted time together in 20 years. Plus we’re still surprisingly busy with school visits, vacations, and their periodic calls—sometimes it feels like we talk with our kids more now than we did when they lived at home! It feels like I have different emotions about everything daily, but overall I’m just trying to stay in a state of gratitude. That seems to be the key.
A Clean House
While I do miss my kids we facetime at once a day. I do really like being on my own schedule and not having my day revolve around their activities. My house has never been cleaner. My grocery bill is tiny and I barely do laundry and dishes. The house does feel a little empty though. I am hoping to start some projects and maybe learn mahjong.
Reframing the Relationship
The anticipation of living in an empty nest was profoundly sad but also thought-provoking. I imagined our home as a quiet echo-chamber rather than the once frenetically paced world filled with competing activities. My mind was full of nostalgic thoughts of that former bustling home and all the trips and outings we took as a foursome. When you have young children, you imagine all the wonderful things they will do in the future as they gain knowledge and confidence. The time for imagining is over as the future is here. Entering this new phase with all the unknowns prompted an array of new questions. One of the biggest questions was, “is my parenting job complete?” Has the guidance and nurturing provided over the last few decades run its course? How do I define myself in this new phase? What would it look like to revisit my husband and our partnership as a twosome? What are we going to do together? Will I find joy in my daily life without the purpose of raising our children?
Two months into this new lifestyle, many of those uncertain thoughts are beginning to take shape. Although I miss seeing my children every day, without question, there is still a lot of parenting to do. One of my children needs a weekly scheduled check-in to make sure all is well and to hear the latest accomplishments. The other child still checks-in almost daily and does not mind my ongoing texts to stay connected. Gratefully, my marriage is blossoming as we plan new things together! It feels lighter and a bit more fun without the endless decision making or problem-solving that comes with full-time parenting. Although I cried a bit to visit our family beach location as a twosome, the beach was still warm after Labor Day with the newfound liberation of adventures in early September. I miss seeing my children every day, but I am beginning to experience them as adults, especially my oldest, and I am pleased that traces of our parenting are shining through. The foundation is there, but parenting is not over, it is simply different now. The possibilities of who they are becoming, as independent people, brings a smile to my face and makes me feel proud of the great people they have become. It is a time for life review, renewal, redefinition, and accepting the wonder of new possibilities. My skepticism for this new chapter is fading, and my anxiety is turning into excitement. I think peace may even be around the corner.
Do you have thoughts on the empty nest? Please share them below or email [email protected].
Should the Westchester Ethical Cultural Society be Preserved?
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Westchester Ethical Cultural Society: Photo Credit: Andrew Dolkart
(Update: At their October 21, 2025 meeting, the Committee for Historic Preservation approved the application to tear down the Ethical Cultural Society)
Though I often drive by the A-frame structure on Saxon Wood Road, I did not realize it was primarily sited in Scarsdale, though it sits next to the Saxon Woods Pool. I did a bit of digging and found that though the entrance to the Westchester Ethical Cultural Society is from White Plains, the property is within the borders of Scarsdale and is now adjacent to the Ambassador Senior Living Center. And the Saxon Woods Pool, which opened in 1958 also sits on land owned by Scarsdale.
A 1958 clipping announcing the opening of Saxon Woods Pool.
Now the fate of the structure, built in 1963, hangs in the balance as an application has been filed by Sunrise Senior Living to raze the building and construct a 110 room senior leaving facility in its place.
The Committee for Historic Preservation considered the applicatiaon at their Spetember 16, 2025 meeting and requested the opinion of expert Andrew Dolkart on whether or not it merits preservation.
Below find Dolkart’s history of the building and the movement and his suggestion that the A-Frame portion of the building be incorporated into the structure of the senior living facility. Read below for some interesting local history:
(From Dolkart)
Westchester Ethical Culture Society, 7 Saxon Wood Road, Scarsdale: Preservation Assessment
As part of my contract with the Village of Scarsdale to review buildings for which a demolition permit has been requested and which may meet the criteria for historic status under the laws of the Village, I visited the Westchester Ethical Culture Society Building at 7 Saxon Woods Road in September 2025. I have also undertaken research on the buildings at the site, including an examination of the limited number of drawings in the Village records.
The site on which the Ethical Culture Society Building stands is located on a large plot of land at the eastern edge of the Village of Scarsdale, surrounded on three sides by Scarsdale's Saxon Woods Park. The site is accessible only via Saxon Woods Road in White Plains. The site consists of the Ethical Culture Society's A-frame auditorium, a long, one-story education wing connected to the auditorium, and a freestanding cottage. Construction of the Ethical Culture Society' auditorium and school wing took place in 1962-63 to the design of architect Harry Wenning. The cottage pre-dates this construction, but it was redesigned by Wenning.
The Ethical Culture Society was founded in New York in 1877 by Felix Adler. Adler, the son of the rabbi of Temple Emanu-El, was studying to become a rabbi himself, but became increasingly interested in ethical concerns that were not deist centered. He believed that individuals could lead a just life by following a code of ethics and that these ethical concerns could help improve the world. Adler's new organization focused on morality, social reform, and education. He preached "deed over creed." The Ethical Culture Society never had a large number of adherents, but it was influential in teaching ethics and in educational reform. In its early years, the Society was centered in large cities, but after World War I it grew in suburbs such as Westchester. It was a significant alternative to religious organizations, but like these religious organizations, it sponsored Sunday schools and other educational endeavors that taught ethics to children.
The Ethical Culture Society's building in Scarsdale was a significant part of the suburban development of the organization, consisting of an auditorium that seated 250 people and a school wing with twelve classrooms that could be combined into a single space when needed.
The Ethical Culture Society's building was designed by architect Harry Wenning. Wenning was born in Elizabeth, New Jersey in 1928 and educated as an undergraduate at William and Mary College and then studied architecture at MIT. After serving in the army, he established his architectural practice in Westchester, working primarily in the lower Hudson Valley, in Westchester, Putnam, and lower Dutchess counties. He designed a variety of buildings, including Modern houses, apartments, a garage, and the Ethical Culture building. His works were published in several newspapers and magazines, including articles in Popular Science, and an article about an all-electric house that was syndicated nationwide in newspapers. Several of his works are featured in the New York Times. He was a member of the American Institute of Architects, and its 1970 Yearbook notes his office in Hastings-on-Hudson and home in Fishkill. In the listing of his principal works (submitted by Wenning), the Westchester Ethical Culture Society is
The rear facade: Photo Credit Andrew Dolkartthe first work listed, indicating the importance that Wenning placed on this design.'
The Ethical Culture Society's auditorium is an A-frame structure that was both stylish in the early 1960s and economical to build. This stylish modern character and the economy of building explain why A-frames were especially popular for religious structures (although the Ethical Culture Society was not a religious organization, it did hold meetings in the same way that churches and synagogues held religious services).
According to the architectural historian Gretchen Buggeln, an expert on A-frame design, the form was popular across the country, but especially in the Midwest in the decades following World War II.? The form was far less common in the northeast. The form is distinguished by a rigid triangular frame with a steeply pitched roof and, generally, has substantial windows at the front and the rear. According to Buggeln, the form "emerged out of a matrix of national and international historical and vernacular influences, economic necessity, and contemporary design." The form was modern, without being radical, served the needs of congregational meetings, and could be constructed in a cost-effective manner.
Cost was especially important for the Ethical Culture Society, which did not have a significant budget for its new building. The first two architects that the society met with presented proposals that were too expensive. Members of the society then spoke ot Hary Wenning who proposed the economical A-frame. When contractor bids were too high, Wenning suggested that the Society act as the general contractor and he worked with them to keep costs down.* One way to erect an economical A-frame was construction using glulam, a laminated timber product that was quite strong structurally. Glulam became popular in America after World War II. Construction was begun on the auditorium and school wing in 1962, and it was completed a year later.
Ornamental glass: Photo Credit: Andrew Dolkart
Wenning designed an unusual building within the format of the A-frame. The front of the building, marking the location of the lobby and offices, is constructed of an unusual red brick. The bricks chosen were probably manufactured by the Belden Brick Company and were known as "tex-shadow" bricks (texture providing shadows). These are long and thin Roman bricks with a raised central horizontal band on each brick that has a rough texture. Some of the bricks project slightly. The texture and projections provide interesting overall texture to the lower facade. This front pavilion also includes the entrances, wide glass openings separated by a brick pier and capped by a canopy. The original entrance doors have been replaced.
The A-frame rises behind the entrance pavilion. On the front and rear facades, the large triangular window expanse is separated into two sections by a central vertical support. The glass is then divided by muntins into irregular rectangular shapes. These are filled with an unusual ornamental glass, with abstract patterns probably created by sandblasting. At the rear elevation, one section has a large star or sunburst. The glass echoes contemporaneous abstract art and is an especially notable feature of the building. One panel is missing on the front elevation. In an email Gretchen Bugge notes that she has never seen this type of blasted glass on an A-frame. At the side and rear elevations, the A-frame meets the ground in an unusual tent-like arrangement, not typical of A-frame construction. The tapering "buttresses" of the A-frame are anchored at ground level by concrete bases cast with a rough aggregate. This permits light to enter interior spaces.
The Auditorium: Photo Credit Andrew DolkartThe interior of the auditorium is a large open space that is extremely flexible as befits the requirements of the Ethical Culture Society for a space to hold meetings and community events. The New York Times likened the interior to a concert hall. The glass is especially striking from the interior, linking the members to nature outside. Another interesting feature of the interior is the rear with the speaker's platform which includes a wall of the same brick used on the exterior and a central door with a beautifully carved tree design. The door leads out to an outdoor stage where the group could hold outdoor meetings (the land to the north has been sold and is now senior housing)
On the exterior, to the left of the entrance is an office with a row of windows. The office is separated from the school wing by an area of brick. The school is largely glass, with stucco panels below the windows and brick piers. The design is not significant although the use was important to an organization that stressed youth education and instilling ethical values in young people. The site also includes a cottage that predates the construction of the Ethical Culture Society's building but was redesigned with irregular ashlar stone facades by Wenning at the same time as the designed the main building. This cottage is not of major significance.
The current proposal calls for the demolition of all of the buildings on the site and their replacement with senior housing. I believe that the auditorium building meets the criteria for preservation and should be considered for preservation. I do not believe that the school wing or the cottage need to be preserved. The major criteria on which t h e conclusion for preservation rests is that the building "embodies distinctive characteristics of a type, period or method of construction that possesses high artistic value." The building si a significant example of A-frame construction, a type of construction that is relatively rare in the northeast as compared with the Midwest and far west. It has a number of significant material and artistic features, including the unusual brickwork, the sandblasted brick, and the carved door, as well as the beautiful sense of space and light on the interior. For a building to be significant, it does not need to be the first of its kind or a pioneering example. The fact that the Ethical Culture Society's building was erected a decade after the form first became popular and that it is not an early use of glulam in no way takes away from its place as a distinctive work of local significance.
The Ethical Culture Society site is quite large. With some creativity, I think that the senior housing could be pushed back on the lot, permitting the preservation of the auditorium and its conversion into a handsome, light-filled community space for residents of the new housing complex. There is extensive land to the rear of the plot, between the auditorium and Saxon Woods Park, as well as a large parking lot to the south.
Although I hope that this building can be preserved and I believe that it meets the criteria for preservation as set out by the Village of Scarsdale, if the Village Board opts not permit demolition, I hope that the Board will require that the building be documented to HABS (Historic American Buildings Survey) standards and the photographs be deposited in local depositories, such as the Scarsdale Public Library, the White Plains Public Library, and/or the Westchester Historical Society, where they will be available to future researchers.
Andrew Scott Dolkart October 2025
Annual Fire Prevention Fair - Saturday, Oct 18th!
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The Scarsdale Fire Department is teaming up with the National Fire Protection Association, the official sponsor of Fire Prevention Week for more than 100 years, to host its annual Fire Prevention Fair. The event will be held at Fire Station 3, 56 Crossway, on Saturday, October 18, from 10:00 AM to 2:00 PM, rain or shine!
Live fire demonstrations will illustrate the dangers of unattended cooking and improper fire extinguishment. There will be antique and modern fire trucks on display, interactive lessons from the fire safety trailer, bounce houses, refreshments, and a firefighter read-aloud to guarantee fun for the whole family. The American Red Cross will be in attendance for those who wish to learn about free smoke alarm installations, emergency preparedness, and hands-only CPR. Guests are also encouraged to bring their own fire extinguishers from home for a complimentary inspection and hands-on training!
The Fire Prevention Fair is a great opportunity to meet our career and volunteer firefighters, who are eager to share key messages from this year's campaign, Charge into Fire Safety: Lithium-Ion Batteries in Your Home
Buy only listed products. Look for a stamp from a nationally recognized testing lab on the packaging and product, which means that it meets important safety standards.
Charge devices safely. Always use the cables that come with the product to charge it.
Follow the instructions from the manufacturer.
Recycle batteries responsibly. Don't throw lithium-ion batteries in the trash or regular recycling bins. Visit call2recycle.org to find a recycling spot near you.
For more information, please contact the Scarsdale Fire Department at (914) 722-1215.
