wellmartcanada

48 Exercise Safely At Home Or Outside

Summary

With the onset of the COVID-19 global pandemic, most fitness centres across the country have been forced to temporarily shut down. These include yoga studios as well as specialized training centres for professional athletes. As such, many people have turned to training and working out at home and outside, with the goal to achieve the same level of fitness success as before. This, however, may increase risk of injury due to a lack of supervision and unfamiliarity of using a new space.

Working out in a new environment due to unforeseen circumstances, like a global health crisis, could result in pain and injury especially if you’re trying to accomplish too much, too soon. If you’re trying to accomplish the same success as working out at the gym or training in a specialized facility, you need to be careful about how you approach your exercise program to avoid unwanted health effects.

For example, exercising at home or outside could result in injury if using unsafe substitute items for weights and dumbbells. Exercising outside could also be dangerous if you are not careful about your surroundings such as holes in the ground, using slippery surfaces during or after rain, and heat or sun exposure.

To ensure that people get the most benefit out of their exercise routine, here are some simple ways to stay active and safe in any space you choose to train.

Exercising At Home

Safety is a big concern when exercising at home.

Here are some things to consider:

Footwear: Make sure your choice of footwear is tailored to the type of exercise you’re doing to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.
Space: Make sure the space around you is clear of things you can trip on, such as toys.
Props: Use proper household items to substitute for weights and dumbbells.
Stools and benches: If using a stool or bench to support your workout, make sure that it is stable and has a wide base of support.

Exercising Outside

If you’re working out outside, be sure to check that you have adequate space and that your surface is clear of any debris such as rocks, branches, and waste.

Choose clothing to match the temperature outside. If it’s hot, wear something breathable and light. Make sure to bring an extra water bottle as well so you can properly hydrate.

No Equipment, No Problem!

As not everyone has access to a home gym or gym equipment, there are many household items that you can use to substitute for kettle bells, weights, and dumbbells to get an effective workout.

Whether you’re an elite athlete or weekend warrior, a great option is a four litre water jug. To make your exercise more or less challenging, you can add or remove water to match your fitness level.

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Transcription

48 Exercise Safely At Home Or Outside

Summary

See The Full Post Here

To ensure that people get the most benefit out of their exercise routine, here are some simple ways to stay active and safe in any space you choose to train.

Exercising At Home

Safety is a big concern when exercising at home.

Here are some things to consider:

Footwear: Make sure your choice of footwear is tailored to the type of exercise you’re doing to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.

Space: Make sure the space around you is clear of things you can trip on, such as toys.

Props: Use proper household items to substitute for weights and dumbbells.

Stools and benches: If using a stool or bench to support your workout, make sure that it is stable and has a wide base of support.

Exercising Outside

If you’re working out outside, be sure to check that you have adequate space and that your surface is clear of any debris such as rocks, branches, and waste.

Choose clothing to match the temperature outside. If it’s hot, wear something breathable and light. Make sure to bring an extra water bottle as well so you can properly hydrate.

No Equipment, No Problem!

As not everyone has access to a home gym or gym equipment, there are many household items that you can use to substitute for kettle bells, weights, and dumbbells to get an effective workout.

See the full post here

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47 Try These Stretches Before Getting Out Of Bed

Summary

See the blog post here

It’s hard to jump out of bed for a great day when your muscles are stiff and your joints creaky. But you can change that by warming up and stretching before your feet ever touch the floor.

“Stretching before getting out of bed can help wake up the body and improve the circulation. It can also turn on the parasympathetic system – the ‘rest and digest’ system — which puts us in a more relaxed state right when we get out of bed, helping set the tone for a calm morning and day,” says Dr. Beth Frates, who directs wellness programming for the Stroke Research and Recovery Institute at Harvard-affiliated Spaulding Rehabilitation Hospital.

Theoretically, stretching before getting out of bed may also help prevent falls. “By focusing on your legs and arms, you may be more careful and mindful when you put your feet on the ground,” Dr. Frates says.

How should you start?

Normally before you stretch, you should warm up your muscles; that gets blood flowing to them so they’re more pliable. But Dr. Frates says the muscles are already on the warmer side when you’ve been in bed all night. All it takes to prepare for stretches in bed, then, is a few minutes of flexing the joints before you stretch. (Tip: Remove your blanket and sheets before stretching, to give yourself a little more room.)

While you’re still lying down, flex your lower limbs: put your knees and feet in the air; with your knees in the air, raise and lower your feet; roll your ankles and move them back and forth.

Next, sit up in bed. Slowly look left and then right. Roll your shoulders a few times; work your elbows by holding both arms in front of you and doing biceps curls; flex your wrists up and down; open and close your hands several times.

Now you’re ready to start stretching. Try the stretches we’ve laid out for you on these pages (in any order you like). Some require a towel or resistance band, which you can keep next to your bed.

“Hold each stretch for 30 to 60 seconds if possible,” Dr. Frates advises. “And don’t bounce, which can damage the muscles.”

When you finish stretching, you’ll probably feel better. “Stretching can release the body’s ‘feel good’ chemicals, lubricate the joints, and help you maintain your range of motion,” Dr. Frates says. And that makes the wake-up stretching routine a prescription for a full day of better functioning.

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46 Hormones and Weight Loss

Summary

See the full post here: https://muscleandjoint.ca/Mississauga/hormones-and-weight-loss/

If you had a New Year’s resolution at the start of the year, it’s probably being tested right now. Luckily, the year is still young, and there is plenty of time to get back on track! Persistence and consistency will help you reach your goals.

If weight loss was part of your New Year’s resolutions, this month’s article might interest you. We are well aware that maintaining a good diet, and exercising regularly can help with weight loss. But there is a third overlooked factor that can also help, and that is your hormones.

Hormones are chemicals secreted within the body by the endocrine system, that help regulate the chemistry within the body. Their influence on the body is incredible, and can include blood pressure regulation, sleep, mood and even fat accumulation.

As for digestion, hormones can control appetite, insulin production, fat storage, satiety, energy expenditure and more. The levels of hormone production can vary throughout the day, and can be affected by what we eat, and how we move.

Here are some of the more common hormones related to weight gain, and their effect on the body:

Leptin: This is a hormone released by the fatty tissues after a meal. Leptin tells the brain when fat storage levels are sufficient in the body. This decreases our appetite, helping to eat less. If leptin levels are low, the brain interprets this as starvation, and signals it is time to eat

Ghrelin: This hormone tells the brain that the body is hungry and to seek out food.

Cortisol: This is well known as the ‘stress-hormone’. Cortisol peaks in the morning and reduces throughout the day. Cortisol causes breakdown of muscles and promotes accumulation of fat in the body. Prolonged stress in the form of working from home, being in a pandemic, or using technology throughout the day can increase stress, which can cause an increase in cortisol levels. This results in more fat accumulation.

Human Growth Hormone (HGH): This hormone is secreted by the pituitary gland which in turn stimulates IGF-1 that breaks down fat to use as energy

Insulin: This hormone is well known, it helps to regulate the blood sugar levels in the body. Insulin converts sugar to fat and muscle tissue. An increase in body weight makes cells in the body more resistant to insulin. The body compensates by producing more insulin, which causes an increase in fat storage. Hence, increased body weight can cause a further increase in fat storage.

Thyroid Hormones (T3 and T4): These hormones can be thought of as the thermostat of the body, regulating body temperature and function. Low levels of thyroid hormones can cause increased fatigue, weight gain, a puffy face and muscle aches.

Irisin: There are two types of fat in the body: brown fat and white fat. White fat accumulates in the body and acts as insulation, helping to keep you warm. Brown fat helps to maintain temperature when the body is cold. It produces heat and burns more calories as compared to white fat. Irisin helps to convert white fat into brown fat. People who are sedentary tend to have lower levels of Irisin, compared to people who exercise. It is thought that increasing activity helps produce more irisin, resulting in more brown fat, which in turn can help burn more calories, leading to weight loss.

See the full post here: https://muscleandjoint.ca/Mississauga/hormones-and-weight-loss/

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45 Laser Therapy & Exercise Help Shoulder Impingement

Summary

See The Blog Post Here: https://muscleandjoint.ca/Mississauga/laser-therapy-exercise-help-shoulder-impingement/

A recent study in the Dec 14th, 2020 edition of Clinical Rehabilitation investigated the benefits of laser therapy with exercise on patient’s suffering from shoulder impediment syndrome.

This randomized control trial involved 120 participants who were suffering from subacromial impingement syndrome.

The participants were separated into three different groups based on intervention:

Group 1 = Low Level Laser Therapy and Exercise

Group 2 = Exercise Only

Group 3 = Laser Therapy Only

Treatments were performed three times per week for 8 weeks.

At the end of the 8 weeks, the group who had laser therapy combined with exercise improved the most in terms of pain and shoulder function, with a reduction in pain and medication.

To learn more about this study click the link below:

https://pubmed.ncbi.nlm.nih.gov/33307783/

If you or someone you know is suffering from shoulder pain, call us for a free pain consultation today! Phone: 905-593-1605

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44 Stay Standing This Winter!

Summary

See The Full Post Here: https://muscleandjoint.ca/Mississauga/stay-standing-this-winter/

Fall Prevention Tips From Your Mississauga Chiropractor

Falling on ice can leave you red-faced with embarrassment, or far more seriously, hurt badly from taking a knee to the ice or falling awkwardly on icy snow. Slippery sidewalks, driveways and icy parking lots can be risk factors for falls in winter. Avoid a bad fall with these top tips!

Walk like a penguin

The penguin waddle helps you keep a centre of gravity over the front leg as you step, instead of split between the legs. Short strides also help keep your centre of gravity, which help avoid falls. When walking, extend your arms out from your sides to increase your centre of gravity. Don’t keep your hands in your pockets! Walk slowly, with short strides and try to land your steps with a flat foot.

Keep walkways clear

Shovel snow and scrape ice as soon as possible. Liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice. This not only protects you and your family, but also postal carriers and others when they’re walking around your property. Where possible install or use handrails for extra support.

Take all precautions

Be extra cautious walking after a storm. Tap your foot on potentially icy areas to see if it is slippery. Hold a railing while walking on icy steps. Stay steady by wearing proper winter footwear. Lightweight boots with a thick, non-slip tread sole will provide good traction on ice. If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

Lighten your load

Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it tougher to regain your balance once you lose it. Keep your hands free by putting away your phone while walking – you may need to catch yourself!

Boost balance with exercise

You can’t control the weather, but you can improve your balance through regular exercise. Exercise is an ideal way to help you stay safely on your feet because it helps improve balance, flexibility and strength. Talk to a chiropractor about ways to improve your balance and strength in order to prevent falls.

Visit your chiropractor

Don’t let a fall get you down. If you do take a tumble, visit your chiropractor. They’ll get you back to doing the things you love to do and will work with the rest of your care team to help prevent future falls.

To see a chiropractor call our clinic today for a free consultation at 905-593-1605. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional.

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43 The Resolution To End Resolutions

Summary

See The Full Post Here: https://muscleandjoint.ca/Mississauga/resolution-end-resolutions/

I have a lot of patients preparing to start living a healthy lifestyle in the new year; the dreaded new year’s resolution. But a new year’s resolution is probably the worst way to start a healthy lifestyle; I’ll explain.

As you may have heard, new year’s resolutions are destined to fail. In fact, only 8% of people will keep their resolution! The most common reason why resolutions fail is that they are fundamentally flawed. From a specific date, people expect themself to do a complete 180-degree change in their lifestyle habits. Overnight they try to eat healthier, go to the gym, be more active and cut out sugar. In essence what they are trying to do is climb a mountain instead of a small hill.

Rather than deciding to climb Mount Everest on January 1st, why not take a few small steps that are more achievable and more importantly on your own schedule.

These can be simple changes, such as:

Deciding to wake up 30 mins early to perform a few yoga poses or light exercises twice a week

Cutting back the four sugars in your tea to three sugars.

Use a timer so that every hour at your desk you stand for 10 minutes

Drink more water. Buy yourself a nice water bottle to keep at your desk

Rather than white bread, opt for the whole wheat one instead

Instead of juice, try a smoothie, or even just water.

Wear more comfortable shoes at work and try to avoid heels if possible. Your back will thank you!

Some healthy activities don’t need to be actual activities. Instead, you can start the new year exercising your most important muscle of all, your brain! A few suggestions include:

Looking into what exactly a calorie is, and calculating your daily caloric intake

Read why too much sugar is bad for you, Netflix has some great movies on this topic.

Google the benefits of exercise and how it stimulates the brain

Once you feel ready to make a change then do so gradually. These changes should not be burdensome and should fit within your lifestyle.

Here are some other changes I made which I hope will inspire you to make healthy choices in the new year. Please note some of these changes took years to implement and were mostly done one at a time. There is still the occasional cheat day, but the trend now is mostly healthy!

Reduced added sugar, except for in my tea

Reduced dairy and wheat

If I do eat wheat, I try to eat whole eat or even quinoa

Running 4-5 kms every other morning.

Replaced the sitting desk with a standing desk at work

Joined an indoor soccer league (pre-pandemic of course!)

I make sure to have breakfast every morning

I try to get 8 hours of sleep a night

Keeping hydrated. I have a water bottle at my desk, another in my car and another by my bed

Reduced TV watching and substituted that time for reading. I still watch my Netflix shows!

I try to make it to the gym 3 to 4 times a week, but now try to workout at home three times a week.

Substituted music on my drive for podcasts and audiobooks.

I’m a big fan of fruit smoothies, I try to make them every morning if I can

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42 Final Thoughts On 2020

Summary

See the post here: https://muscleandjoint.ca/Mississauga/final-thoughts-on-2020/

Over the past month, I have been mentally reviewing many different iterations of this end of year message, and how to best convey my thoughts and feelings about the year that just transpired. As the year draws to an end, many opinions about 2020 are being voiced online. Most of these opinions about 2020 have been expressed with a negative undertone. In my perspective, I think 2020, through its challenges, helped demonstrate the resilience of humanity.

No doubt, 2020 was a challenging year. The loss of nearly 15,000 lives in Canada and millions around the world is a tragedy. Families were separated, education systems were disrupted, businesses were shut down and travel was halted. Mental and physical health was affected, causing much stress and anxiety in a population already experiencing burnout.

Despite these challenges however, humanity persevered. Nine months since the initiation of the lockdown, we have not one, but two vaccines approved by Health Canada. These vaccines are using mRNA technology, which itself is a scientific marvel. Education systems pivoted to online learning, allowing a path for continuing education. Families were connected using technology, businesses reorganized to provide safer shopping environments, and somehow we carried on. Life was different, but even under these difficult circumstances we found a way to keep moving forward.

As I write this, I understand we are heading towards another lockdown. But just as with the first lockdown, this wave too shall pass. On the other side, schools will reopen, businesses will reopen, case counts will lessen, and a somewhat normal life will resume once again. Humanity will again pivot, adapting to the challenges like we did in 2020. Only this time, with the experience we gained, and the perseverance we demonstrated, we will do it better. We just need time, time to wait the storm out, time to allow the case counts to dwindle, time for the virus to exhaust itself. In the meantime we wait, and use this time to prepare ourselves for the other side. Whether it is spending time with family, learning a new skill, developing an at-home workout routine or reading more, a better day is waiting just around the corner, we just have to wait out the storm.

I hope these words of optimism help bolster your spirits as you gather around with your loved ones, both in person and virtually, this holiday season. There is much to be grateful for, and much to look forward to in the months and years ahead.

Our hearts are grateful for your cooperation and patience as our healthcare team did its best to navigate care during this pandemic. Your encouragement and trust helped keep us going, and helped us focus on why we are here: to serve the health of our community. It’s a privilege and an honour to be here to help, to help keep you moving forward towards your goals and aspirations. We are here for you!

We look foward seeing you again in 2021, and we wish you and your family a healthy, safe, Covid free 2021!

On behalf of the team:

Merry Christmas and Happy Holidays!

Dr Malik

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41 Does Running Cause Knee Damage?

Summary

Written By : Dr Malik

See The Full Post Here

If you’re an avid runner, or if you are planning to start running, I am sure this question has crossed your mind. Does running cause long term knee damage? Or even worse, does running cause knee arthritis?

On the surface, one would expect that constant loading and unloading of the knee joint would cause irreparable damage. Fortunately, however this does not appear to be the case.

Recent studies have shown that not only does running not cause damage, it actually helps to prevent knee arthritis. One particular study followed runners and non-runners for almost 20 years and found that knee arthritis developed in only 20% of the runners, compared to 32% in non-runners

Another study followed more than 2,000 people who had a history of knee pain. After several years it was found that people who ran reported a decrease in the frequency of their knee pain. Runners were 29 percent less likely than non-runners to report frequent knee pain.

Another study examined whether increased running would cause a decrease in physical abilities, during the later years of life. The study began with participants who were runners and non-runners, and at least 50 years of age. After 21 years, the study found that not only were there more participants in the running group who were still alive, but they also had fewer physical limitations than the study participants who were not runners.

These studies show the incredible health benefits running has on the joints of the body. But the question arises: how does running improve joint health, and reduce the chance of arthritis?

Arthritis is the term used to describe wear and tear of the joints, resulting in the thinning and breakdown of knee cartilage. Running appears to help protect the joints from arthritis in a few ways,

By helping to reduce weight, which in turn helps to reduce stress on the bones and joints.

Running helps to reduce inflammation throughout the body, which can help reduce arthritis.

The knee cartilage appears to respond well to stress. Running appears to keep the cartilage strong and healthy, which further reduces the chance of arthritis.

But the question arises, what if you already have bad knees, is it a good idea to start running now?

Generally, for most people, running appears to help improve the health of an injured knee joint. One study followed individuals over the age of 50, and who were diagnosed with knee arthritis. This study showed that eight-years later, long distance running did not increase the severity of their arthritis. Another study followed participants who had an MRI indicating knee damage. These participants underwent a four-month marathon training program. At the end of the program, these participants showed an improvement in their knee cartilage health.

Running is a great activity, requiring minimal equipment, and providing great health benefits. If you are interested in running, but are unsure if your knees are ready, contact our clinic today for a free consultation! Call 905-593-1605.

Thank you for listening to our podcast and we wish you the best of health!

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40 How Chiropractic Care Helps Alleviate Arthritis Symptoms

Summary

Written By Dr Malik

To See The Full Post Click Here

Arthritis affects about one in five Canadians or more than six million people. Many people living with this condition say they need help to complete daily tasks because arthritis limits their abilities. With symptoms like stiffness and often painful inflammation, arthritis limits your mobility and how well you can move your joints. Chiropractic care helps alleviate arthritis symptoms, so you can move through your day with less pain.

Although symptoms are more likely to show with age, more than half of the Canadians living with arthritis are less than 65 years-old. And 20 per cent of Canadians older than 15 years old suffer from arthritis, making it one of our most prevalent chronic health conditions.

Since there are more than 100 different types of arthritis, the search for a cure is ongoing. If you don’t treat it, arthritis may permanently damage the joint it affects. Specific types of arthritis can affect your heart, eyes, lungs, kidneys and even your skin. That’s why treatment, such as chiropractic care therapies, which help alleviate arthritis symptoms, play a vital role in managing this condition.

There are countless over-the-counter products that provide relief from arthritis symptoms but the results are temporary. More permanent and effective forms of treatment include surgery, as well as therapeutic exercise and manual therapies, such as those a chiropractor provides. Since surgery can be quite invasive and comes with a lengthy recovery time, many people prefer exercise and manual therapies.

A key way to improve your range of motion and reduce pain, as well as arthritis-related symptoms, is to use exercise to strengthen the muscles around your affected joint. For people with arthritis, it’s important to ensure you’re doing the right exercises. You can consult a health care professional, such as a chiropractor, to help you develop a plan that will work towards improving your mobility and limiting the risk of aggravating your pain.

Manual, ‘hands-on’ therapy and soft tissue therapy can help to increase your range of motion, reduce inflammation in your joints, and help you manage your pain. One of the most common treatments a chiropractor uses is manual manipulation of your spine. This evidence-based therapy improves your joints’ motion, and your ability to move through your day pain-free.

To get the help you need, visit and consult with a variety of health care professionals, including a chiropractor. While there is no known treatment with permanent results, your chiropractor can work with you to create a self-care plan that blends therapeutic exercises into your daily routine and helps alleviate your arthritis symptoms.

If you’re experiencing common signs of arthritis, such as joint pain, swelling, joint cracking/popping, decreased range of motion and redness –

call our clinic today for a free consultation! Phone: 905-593-1605.

Thank you for listening to our podcast and we wish you the best of health!

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