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7 Tips to Stay Active During The Winter Months

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7 Tips to Stay Active During The Winter Months

We often have the best intentions of staying active throughout the winter months, some will start strong, and others won’t start at all. What’s the culprit?

It’s cold outside. Yes, that’s it. In warmer climates people are able to maintain  their level of activity outdoors all year long. But here in Canada, remaining active requires some planning, and a lot of commitment. 

We Need at Least 2.5 Hours a Week

To reap any health benefits from exercise, we must commit to at least 2.5 hours of moderate to vigorous activity a week. This can be broken down however you wish, 10 minutes a day of vigorous exercise to 1 hour a day every other day. How this will be met will depend on your plan fitting into your schedule,  and you remaining committed to a healthy body. 

It’s important to note that moderate intensity workouts should cause a sweat. Brisk walking or hiking, running, cross country skiing, bike riding, or a light jog with your pet. Anything that gets your heart rate pumping, your breath working a little harder and produces a little sweat is exactly what your body needs to remain healthy and injury free.

Here are 7 tips to keep you motivated and active during the winter months:

  1. Dress in layers. Ensuring you keep your extremities warm, your feet dry, and your body covered during the cold winter months will allow you to enjoy your activities. 
  2. Stay active during the day. It’s easier to maintain any outdoor activity when the sun is out, even if it’s just a little sun. Beginning your outdoor activities before night time will make it easier to remain motivated to continue. 
  3. Plan your activities ahead of time. When you’ve got your activity planned on your calendar, you’re less likely to forget about it. Better yet, if your activity is planned with a friend or an accountability partner, you’re most likely to stay on track. 
  4. Sign up for a virtual run. There are so many online forums to participate in a run/marathon virtually. Your phone or device can monitor your steps/distance for you, and some will even offer you a participation medal at the end!
  5. Find fun local activities. Try something new, or go back to something you love. Snowshoeing, hiking, or ice skating can be tons of fun.
  6. Have indoor activities as a backup. Not everything has to be done outside, and there will certainly be days where it’s just too cold or wet to participate in the outdoor activities you have been enjoying.
  7. Climb stairs. If you live in a building, use the stairs instead of the elevator. You can even just commit to a certain number of floors to climb a day. If you’re living in a house, set an expectation for yourself like doing 30 flights a day.

Just Keep Doing it

Whatever you choose to do to remain active over the winter months, remember to share this with us so we can give you tips on safety and strength building. Remain hydrated always, it’s so easy to feel like you don’t need as much water because it’s not hot outside. Dehydration will quickly lead to headaches, dizziness, and muscle cramps. 

The most important thing though, is to stay motivated. Set goals, review them monthly (or weekly) and plan ahead. It’s okay to remain flexible with your goals, as long as you don’t stop moving your body. 

Stay safe everyone, and here’s to getting the fitness goals started ahead of time!

Tips to Stay On Top of Your Game

Who is your favourite athlete? Chances are good that you’re a fan because of the athlete’s performance. You might be surprised to find out that athletes at the top of their game likely have a Chiropractor on their team. You don’t need to be an elite-level competitor, however, to benefit from Chiropractic care.

Whether you’re considering starting an exercise program or already have one in place, there are some important guidelines you should consider to protect your health. Athletes and active people are often sidelined by injuries that could have been avoided. Rather than sitting out of your game, we want to ensure you perform at your peak, free from aches, pains and missing out on your favourite activities. 

There’s Always a Risk of Injury

In any activity, there is a chance that you can be injured. It’s nearly impossible to control for all variables that can lead to an injury. Some of the most common injuries from sports include

  • Sprains
  • Strains
  • Knee injuries
  • Shoulder injuries
  • Ankle injuries
  • Dislocations 
  • Fractures
  • Achilles tendon injuries
  • Shin splints 

The Top Five Tips to Stay Healthy 

If you want to stay injury-free, there are some easy guidelines you can follow to minimize your chance of being sidelined. 

  1. Warm up and cool down. If your muscles are cold, they’re more prone to injury. A warmup routine could involve walking or stretching. When you stretch your muscles, they have a greater ability to contract and perform, which reduces the chances of an injury occurring. Hold each stretch for about 20 seconds. Your warmup and cool down routines should be 5-10 minutes each. 
  2. Learn the right technique. If you’re beginning a new form of exercise, you must consider the right way to go about it. For example, a squat is a movement that’s commonly performed incorrectly. You can consult a trainer at your gym, a physical therapist or a friend who’s an avid exerciser that can advise you on your technique or tailor a program to your abilities. 
  3. Listen to your body. Your body is ready to tell you when something is more than it’s capable of. If you’re new to a sport or exercise, start slow and build up your activity level over time. If you’re in pain, don’t try to work through it. Discontinue what you’re doing immediately. 
  4. Get the right gear. Certain sports require footwear and protective equipment. A contact sport requires a mouthguard and pads. Though you may not like the expense, the proper gear will mean you’re better protected. Wear clothing that’s loose and comfortable to move around in. Your shoes should provide good support and absorb shock. 
  5. See us regularly. Chiropractors are well-known for helping musculoskeletal issues. When your body is aligned, you may have a reduced risk of becoming injured, making it a great choice to prevent further problems. 

What if I’m Already Injured? 

Chiropractic care is well-known for providing solutions to many pain-related issues. The focus is on reducing any symptoms you have by increasing your body’s ability to function at 100%. When this occurs, your body has the best possible chance of healing itself. Your chiropractor might also be able to advise you on the proper rehabilitation of your injury, making sure you don’t return to the game before you’re ready to reduce the risk of further, more serious injuries occurring. 

Ouch – What Can You Do About Carpal Tunnel

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Get Help for Your Carpal Tunnel Syndrome

Over the years, it’s become more and more common that work is taking place at a computer. We’re hunched over a desk for much of the day, tapping on the keyboard and staring at the monitor. There is a host of health problems that can result. Neck pain, headaches and poor posture likely all come quickly to mind.

There is another harmful condition, however, that can result from the repetitive motion of typing and improper ergonomics: carpal tunnel syndrome.

What Is Carpal Tunnel Syndrome?

You probably know that carpal tunnel syndrome has something to do with pain in the hands. To understand more, it’s important to learn about the anatomy of the wrist and hand.

There is a space in your wrist called the carpal tunnel. It’s surrounded by the bones of your wrists. The median nerve runs through the hand after originating in the neck and traveling down the arm. When this nerve is compressed in the wrist, carpal tunnel syndrome occurs.

Typically, carpal tunnel syndrome will get worse after it initially sets in. That means getting the appropriate diagnosis and treatment is vital to recovering. 

The Symptoms of Carpal Tunnel

If you’ve noticed that you have some pain in your hand or wrist, you may be wondering if it’s a sign that you have carpal tunnel syndrome. Some of the most common symptoms include

  • Burning and pain
  • Clumsiness and dropping objects
  • Shock-like sensations
  • Tingling and numbness
  • Weakness
  • A feeling of swollen fingers

The onset of your symptoms may begin gradually, growing over time. Your dominant hand is likely the one that is first affected and has the most severe symptoms. You might feel like you can “shake out” the feeling you have in your hand or wrist, though doing so won’t lessen any sensation. 

The Causes of Carpal Tunnel

Where does your issue come from? You might wonder why carpal tunnel syndrome is affecting you and not someone else. There are certain risk factors that increase the likelihood that you’ll suffer from carpal tunnel syndromes. For example, if you have a family member with carpal tunnel syndrome, heredity is an important factor. Repetitive motions, such as typing at your computer or gripping, can aggravate wrist tendons and make carpal tunnel more likely to set in. 

Having an improper workstation setup can mean that carpal tunnel affects you. You must consider the ergonomics involved in your desk, keyboard and chair to reduce the probability of getting carpal tunnel syndrome.

How to Prevent Carpal Tunnel Syndrome

Though you can’t help factors such as genetics, there is much you can do to reduce the chance that you’ll experience carpal tunnel syndrome. 

Change your workstation height. Your arms should fall at a relaxed, 90-degree angle on your desk. 

Take breaks. Every half-hour, get up and stretch your whole body, including your hands and wrists. 

Watch your posture. Don’t let your shoulders roll forward, which will cause you to slump and compress the nerves of the neck. 

See your Chiropractor. Though most people associate Chiropractors with necks and backs, there is much the chiropractor can do for your entire body. They’re able to address problems in all joints of your body, including wrists and hands. 

 

What’s So Important About Omegas?

There’s so much information about nutrition available today. You’ll hear conflicting reports from all kinds of sources. It’s difficult to decide what to listen to. Fad diets abound, giving mixed results that typically aren’t sustainable. You hear about a miracle food one day and the next, it’s not so good for you. What do you listen to, and how do you decide what’s right for you?

There’s one fact that nearly everyone can agree on: that Omega-3s are essential to your good health. You’ve likely heard of Omega-3s being contained in fish. There are different ways to get these nutrients, but you must make sure that what you’re taking has everything you need.

What Are Omega-3s?

Omega-3s are fatty acids that are classified as polyunsaturared fatty acids. Omega-3 is an umbrella term used to refer to different forms of these fatty acids, which include ALA, EPA and DHA. 

  • ALA (alpha-linoleic acid): Your body cannot make this fatty acid alone, which means you need to be sure to work it into your diet. 
  • EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid): You can find both of these forms of Omega 3 in fish and other forms of seafood. 

Why Omega-3s Are Essential

There’s good reason you need Omega-3s to be healthy. They are part of the body’s cell membranes and play a part in brain function, inflammation and normal growth and development levels. 

Omega-3s have been studied in various bodies of research, all with varying conclusions about what they can do for you. A deficiency of Omega-3 fatty acids has been linked to some cancers, arthritis, cardiovascular disease, mood disorders and arthritis, amongst others. 

Do You Need to Supplement?

Whether your body requires an Omega-3 supplement depends entirely on your diet. If you eat two servings a week of tuna, salmon or herring, you likely are getting enough Omega-3s. If you’re a vegetarian or don’t eat these types of nutrient-dense, fatty fish, you may benefit from taking a supplement. 

Vegetarians and vegans, don’t worry: there are plenty of algae-based supplements that are still chock-full of the Omega-3s you need. You should get at least 150 grams, or 5 ounces, of cooked fish each week. Your EPA and DHA can also be found in eggs, which is a great way to add more into your diet. If you don’t eat fish, look for a supplement 

Concerns About Mercury and Fish Consumption

There has been talk in recent years about whether it’s safe to eat fish due to the mercury levels found in some fish. If that’s a concern for you, there are plenty of fish you can eat that have lower mercury levels. These include salmon, anchovy, trout, sole, lake white fish and more. Certain fish accumulate greater levels of mercury than others. These should be eaten with a lower frequency to ensure you aren’t exposed to mercury, such as tuna, marlin, shark or swordfish.

If you feel uncertain about the safety of eating fish due to mercury, taking a supplement is an ideal way to get the nutrients you need without compromising your health.

The Most Common Types of Headaches

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The Most Common Types of Headaches

Almost every person has had a headache once in their lives. Some may be more “memorable” than others, some may even be debilitating; but the common denominator is: they are very common.

Headaches become a burden once an individual has to begin taking time off work, or has to amend their day to day activities to recuperate. The most common way people treat their headaches is with pharmaceuticals like Ibuprofen, Aspirin, Acetaminophen, or prescription medication. The long term effects of these can range from upset stomach, to ulcers, to liver or kidney damage. 

How We Experience Pain Matters

The truth is, we all experience pain differently. Headaches come in many intensities, durations, causes and frequency. There are ways to help prevent and treat headaches without exposing our bodies to the possibility of long term health issues. But first, we must understand the differences between headaches. 

There are generally 4 types of headaches, each with different causes and possible treatment options:

Tension Headaches are characteristic of the tightening or pressure feeling in the whole head. It may not be particularly severe, but can feel more like a steady squeezing throughout the day. The intensity usually does not change with activity, but they can become worse in the evening. Tension headaches can last anywhere from less than an hour, to more than a few days.

Cluster Headaches are experienced most by middle aged men, and can be directly associated with watery eyes and a  runny nose. They are generally felt on one side of the head, and are commonly compared to feeling like there is an ice pick through one eye. These headaches are called cluster headaches because they occur in clusters, repeatedly recurring throughout the course of a day, a week, and sometimes for months. The pain is said to be debilitating, and unlike a migraine, sufferers find respite in walking, pacing, or moving around.

Migraine Headaches are the most common “illnesses” sufferers will cite as a reason to take time away from work and other responsibilities. Migraine headaches can severely impair one’s ability to function, and will often arrive with other symptoms like nausea, vomiting, dizziness, blurred vision, and the inability to tolerate light. Migraines generally affect one side of the head, and can last from one to three days. Some people will experience a migraine as an “aura”, meaning they can experience symptoms like dizziness, sensitivity to light, or numbness; but without the headache.

Cervicogenic Headaches are caused by structural irritation to the nerves, tendons, muscle, or joints around the head. These headaches are often caused by holding your head or neck in an awkward position for long periods of time, sleeping strains, whiplash, old accident injuries, or repetitive strains.

People experience headaches differently. This being said, the approach to prevention and management of headaches will be individualized. We will often combine a combination of adjustments, massage, and home care approaches to reduce the frequency and severity of the headache pain. Medication does not have to be your first choice for pain relief.

If you are someone who experiences headaches enough to interrupt your life, discuss this with us to develop a treatment plan that works best for you. Suffering with head pain does not have to be normalized or minimized in your life.

Can Ice or a Cold Pack Treat a Headache?

Most people will experience the occasional headache. Many of which will not reach for medications to treat the pain because the pain or irritation will dissipate on its own. But if you are one of the many people who experience debilitating head pain, medication may have become your treatment option of choice. Chronic headaches can be disruptive to your life and your family, as can the long term side effects of medication use.

If you’re a migraine sufferer or if you experience chronic headaches and have become accustomed to using medications to treat them you’re likely thinking ice or cold packs won’t work. But let me assure you, with precise care you can also benefit from natural remedies and save your organs from the effects of medication over-use. 

Let’s make a Plan That Works For You

Thankfully, your chiropractor will be able to devise a plan for your headache prevention and treatment that is individualized for you and your circumstances. One of the most common practices for headache relief is the use of ice. The application of ice or a cold pack to the back of your neck during a headache or migraine can help reduce pain and inflammation.

Cold Therapy is an Ancient Method 

Cold therapy has been dated back to hundreds of years, and long before medications were made available for pain relief. Ice is a common treatment option for any type of inflammation, headache pain and the inflammation that causes it is no different. Cold can constrict the blood vessels in and around the head, which also causes your body to concentrate on the cold, rather than the pain.

Is There a Technique to Using Ice?

Ice or cold packs are excellent home remedies, but there are a few things to consider when using them.

The earlier you tend to the headache, the more likely you can restrict its progression. Applying ice or a cold pack at the onset of your headache will be significantly more effective than if you apply it after hours of suffering.

Ice should never be directly applied to your skin. Using a towel, a blanket, or a shirt to act as a barrier between your skin and the ice will prevent irritation. This is particularly important considering the cold pack or ice should be applied around the base of your head and around your neck.

Application should happen in 20 minute intervals. Leaving the ice this close to your skin for longer periods can cause irritation. Apply the ice for 15-20 minutes, then remove it for 30-60 minutes, and reapply as needed. It’s common for the area to feel cold initially, then a mild burning sensation, and numbness. Once the numbness sets in, it’s ideal to remove the ice or cold pack.

Speak With Us

Ideally, speaking with a chiropractor will allow you to decide which treatment options will work best for you and your circumstances. Ice works for most people, but understanding the root cause and the type of headaches you experience will allow for a more streamlined and efficient approach to prevention and pain relief. The intention is to be both pain and medication free, with your body working at optimal capacity.

Helping shoulder pain, and tips to setup the perfect home office

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Are You Experiencing A Rotator Cuff Tear?

If you have, or are, you’ll know that simple activities like brushing your hair or your teeth, tying your shoes, and sleeping can become painful reminders of your injury. 

What is a Rotator Cuff?

Your Rotator Cuff is a group of muscles and tendons that are located in the shoulder and the upper back area. They connect the upper arm to the shoulder blade. The tendons of the rotator cuff provide stability to the shoulder area, with the muscles allowing the shoulders to rotate. This network of muscles that come together as tendons that cover the head of the humerus (the bone in your upper arm that attaches to your shoulder) is called the rotator cuff. This is where the mobility of your entire shoulder originates, so you can imagine how debilitating it could be when it causes pain.  The level of inflammation caused by this injury can dictate how much pain is experienced. 

What Are The Symptoms?

Some symptoms include pain at night, especially if you are trying to sleep on the affected shoulder. Pain when lowering or raising your arm to perform a movement. Weakness and pain when lifting your arm, and a grating sound or sensation made when there is friction between the bones and cartilage. 

5 Common Causes of a Rotator Cuff Tear

  1. Overuse, especially when playing overhead sports like tennis or vollyball.
  2. Improper form when weightlifting, or lifting weights overhead. Particularly if there is poor core stability. 
  3. Hypermobile (double jointed) shoulders or loose connective tissue.
  4. A traumatic injury like falling with an arm extended out, or being pushed from behind. 
  5. Poor posture and rolling forward of the shoulders will pull on the entire rotator cuff.

How A Chiropractor Can Help

We will evaluate the injury as there could be many possible causes. We’ve even seen old hip injuries that have affected the opposite rotator cuff. We are aware that rotator cuff tears can happen from shoulder instability, but we also know that shoulder instability and weakness go hand in hand with core weakness and old injuries.

Treatment Options

There are several different  treatment approaches, each being specific to your injury, amount of pain,  and your level of fitness. Strength is a very important component to rehab and long term care. Ensuring there is optimal core stability, along with strength development in the upper body is key to reducing further injuries. Ultimately, in severe cases surgery is required, our goal is to ensure we take very possible action to prevent this as a last resort.

The Ultimate Goal

Our ultimate goal is to help you avoid surgery. Surgery comes with its own set of risks; it will require you to take time away from your work, your life, and your family. In addition, the pain medications prescribed post surgery run the risk of side effects and addiction.  Rotator cuff tears can be quite painful in the beginning, and the healing process takes time. Don’t prolong this process with guesswork, or waiting it out. The potential to stunt healing can only make matters worse.  If you are experiencing a rotator cuff tear, contact us today to discuss treatment options.  

How to Create a More Ergonomic Workspace at Home

As the world experiences many long term changes, you may have found yourself “working from home” a lot longer than expected. For some, this change has been a welcomed addition to how we work. For others, this has been quite challenging because of family roles, and for some the only real challenge has been ergonomics. 

You Don’t Want to Develop Postural Issues

Now that many are working from home for the foreseeable future, working on your laptop from the couch isn’t going to be a viable option. Postural issues are the biggest concern as people tend to hunch over their computer or laptop when at home.  So how can you ensure ergonomics work in your favour? The following is a list of some things to keep in mind when setting up your ergonomic workspace in your home.  Invest in a straight backed chair. Working from the couch, or even worse – your bed, is the worst position you can be in. These positions will always cause your head to hunch forward, affecting your neck, shoulders and your upper spine. Aside from having a straight backed chair, doing neck stretches and exercises throughout the day to prevent tightness is ideal. Keep your laptop at eye level to keep your shoulders upright and your neck straight. If you are looking down you will be causing your shoulders to roll forward and your neck to hunch over. Again, taking breaks to stretch or exercise your neck and roll your shoulders will be helpful to prevent strains and headaches. Keep your arms at 90 degrees, ensuring your elbows are bent comfortably while your hands reach for the keyboard. Having the keyboard too high can create tingling in your hands and arms, and too low can cause you to hunch forward. The key here is to keep moving, getting up at least once an hour will allow your body to prevent stiffness and postural issues.  Have your feet planted flat on the ground. Having your feet dangling will not only cause some swelling in your feet, but it can really affect the arch in your back. With your feet flat on the floor, the over arch won’t happen, and your body will feel more stable. 

We Need to Keep Moving

As it stands, our bodies were not created to sit for extended periods of time. Much like being at the office, it’s recommended that you get up at least once an hour to stretch, use the washroom, grab a glass of water or a snack, or to just do a lap around the room. Now that working from home has become a longer term situation, it’s so important to not only create a schedule for your workday, but the ergonomics that go into completing your work are vitally important. 

The New Normal

The combination of Zoom meetings, phone calls, emails, and paperwork can have you spending endless hours sitting. You must get up and move, and you must have a schedule for yourself to prevent overworking – or the opposite, underworking. 

Make it Pleasing and Personal

Aside from ergonomics, ensure your workspace is pleasant and in a well lit area of your home. Have items on your desk that you enjoy, have your favourite mug ready for your workday, include a picture on your desk, have music playing – all the things that bring you joy on a regular day at work. You may be missing your coworkers, or just the social aspect of being at the office, but If you haven’t created a way to make work enjoyable at home this could turn out to be a very long handful of winter months. This may not be how you’re used to working, it may not be how you want to work; but making the best of what we have will make a world of difference both physically and emotionally.  

Ouch – Neck Pain, and tips to avoid sugar

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Neck Pain

Neck pain is one of the most common reasons we see patients. Also referred to as the cervical spine, it contains so many small vertebrae that support the weight of your entire head. Your neck is strong, but it’s the flexibility that leaves it susceptible to strain and injury.

The biomechanics of everyday living contribute to the wear and tear of your cervical spine, so even just prolonged sitting, accidents, falls, normal aging, osteoarthritis, degenerative disc disease, poor posture, repetitive movements and blows to the head can lead to chronic pain and headaches.

Chiropractic Care

Seeing a chiropractor about your neck pain is an important step in the right direction. During your visit your chiropractor will ask you a series of questions and will perform an exam to locate the source of your pain. They will ask about your current symptoms and if you have already tried to alleviate the pain on your own. A few of these questions may include:

  • When did the pain start?
  • Does the pain travel to other parts of your body?
  • Are there movements that reduce the pain?
  • Are there movements that make the pain worse?
  • What measures have you taken to reduce the pain already?

Part of the exam will also include a physical component where your chiropractor will observe your range of motion, posture, and physical condition so they can note any movements that cause you pain. They may feel your spine to note any curvature and alignment, and to feel for tight muscles or spasms. They will check your shoulder area, and may perform a neurological exam as well. 

In some cases, there may be a request for additional imaging tests like an x-ray, an MRI, and EMG, or a CAT scan to check for bone spurs, fractures, arthritis, herniations, bulging discs, or nerve damage before moving forward with a treatment plan. There are instances where treatments are out of the chiropractic scope of practice, like surgeries or medications and you’ll be directed to your medical physician. 

Neck Adjustments

When your treatment is in the scope of chiropractic care, neck adjustments are given to help improve mobility and to restore the range of motion. When performed correctly, this will also increase movement in the adjoining muscles. Typically, patients notice an improvement mobility, reduced pain, soreness, and stiffness.

Additionally, your chiropractor may include additional treatments depending on your personal profile and what the best case planning is for your individual needs. This may include massage therapy, rehabilitative services, or exercise. 

Next Steps

Although neck pain is a common reason we see patients, each person has individualized needs that require an individualized treatment plan. If you are experiencing neck pain, talk to your local chiropractor to assess whether they can help you have an improved standard of living. Neck pain doesn’t have to be a part of aging, nor should it be tolerated until it “resolves itself”. Chiropractic care is available to you, call us, and easily relieve the pain and discomfort associated with neck pain. 

 

5 Tips to Avoid Consuming Excess Sugar

When it comes to developing and maintaining balance in your health we have to consider the whole picture. This includes exercise, mental wellness, a structured routine, and nutrition. Aside from contributing to illness, there are many reasons why sugar should be eliminated, or at least reduced from your diet.

Sounds easy right? Well, if it were easy everyone would do it. The truth is sugar creates a similar sensation in your body as addiction. And we often don’t even realize all the foods, sauces and drinks that contain sugar.

There are two types of sugar, one that is naturally occurring and processed sugars that are added to everything from spices to drinks and desserts. While the consumption of naturally occurring sugars should be monitored, it’s the processed sugars that can really cause harm to your body. These include: brown sugar, white sugar, high fructose corn syrup and sweeteners.

Aside from the empty calories, consuming sugar will cause a spike in your blood sugar which makes you thirsty, hungry, and irritable. Sugar contributes to an acidic environment in your body, which also leads to inflammation. Ultimately, if you decrease your sugar intake you can lose weight, control your blood sugar, and decrease your risk of developing chronic illness.

Reducing or eliminating your sugar intake can come with some side effects like headaches and restlessness, but these subside after a few days.

Here are 5 tips to help you to reduce your sugar intake:

  1. Check Labels – Foods that are labelled as “light” or “low fat” are often high in sugar. When checking ingredients, if sugar is listed as one of the first ingredients it means it’s one of the most used ingredients. When checking the ingredients, also look out for fructose, high glucose corn syrup, malt/corn/rice/palm syrup, dextrose, maltose, and sucrose which are all common sugar aliases.
  2. Avoid processed foods – Not only are processed foods full of chemicals and preservatives, but they are often full of sugar as well. Nutrients are removed during the manufacturing process, leaving processed foods vacant of any real nutritional value. Eating fresh foods will provide your body what it needs to remain nourished.
  3. Maintain healthy blood sugar levels – Allowing your body the opportunity to maintain healthy blood sugar levels will reduce your risk of type 2 diabetes and heart disease. Eating regular meals and steering clear of carb overloads (which turns to sugar during digestion) will allow your body to work efficiently.
  4. Don’t skip breakfast – Breakfast being the most important meal of the day may sound cliche, but you wouldn’t drive your car on an empty gas tank right? Having a nutritious breakfast with protein and fibre will help your body curb sugar cravings. Both will keep your body satisfied for hours, and will keep you from reaching for sugary snacks.
  5. Stay hydrated – More often than not, if you are craving sugar it could be your body’s way of telling you you’re dehydrated. Remaining hydrated will control your appetite, and will help you to reduce headaches and fatigue. The key to remaining hydrated is to not wait until you feel thirsty to drink water, rather have water available throughout the day to drink. Try and stay away from sugary drinks as well, although they may appear to be refreshing at the time, they are actually going to further dehydrate your body.

The truth is, cutting down on sugar for most people can be difficult. Your body has become accustomed to sugar, no matter how little you think you consume. Staving off headaches, irritability, and hunger will be the hardest parts of this journey, but once you develop a new routine with less or no sugar, you’ll notice a difference in your body and you’ll no longer crave it.

With excess sugar out of the way, you’ll have room for new recipe’s and new lifestyle changes!

 

Mindfulness and Knee Pain – Related?

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Can Your Chiropractor Alleviate Knee Pain?

We often don’t realize how much we use our knees in our basic day-to-day functions until we experience knee pain. The most basic functions from lifting groceries, climbing the stairs, walking to your car, getting out of your car, and even getting in and out of the shower can become painful reminders when we experience knee pain. 

The good news is we don’t have to decide to live with this pain. Your local Chiropractor can initiate the work required to alleviate the pain by addressing the underlying cause. With a variety of techniques to alleviate the pain, you can be pain free again without the use of prescription medications. 

A Targeted Treatment Plan

Chiropractors commonly use a combination of treatments to reduce inflammation around the joints; soft tissue massage, manipulation, mobilization techniques, and exercise are used to treat the root cause of the issue rather than mask it with pain killers. The combination of methods that will be unique to you will reduce pain and improve your range of motion in the surrounding joints. The goal here is always to improve your overall function.

The development of a targeted treatment plan will be created through an awareness of your medical history and Chiropractic biophysics. This is to ensure the correct treatment plan is delivered and the results will be measurable. There are several reasons you could be experiencing knee pain; your spine can be misaligned, it could be joint weakness, trauma, inflammation, arthritis, injury, your gait, muscle weakness, or weight. Whatever the cause, your Chiropractor will discover which combination it is, and you’ll be well on your way to being pain free. 

Why Seek Treatment?

Knee pain can become increasingly worse before it gets better. Once the discomfort is severe enough to limit your ability to function normally in your day to day life, you need to seek the consultation of a Chiropractor. Limiting your activity and seeking pain medication will not treat the cause of the pain, leaving you susceptible to further pain and discomfort at a later date. Good Chiropractic care will allow you to make lifestyle changes so you can live pain-free.

Many people are now feeling the effects of being homebound. Whether it’s a lack of activity, weight gain, or a combination of both – getting back into alignment both physically and mentally are imperative to your health. Chronic pain or discomfort paired with a drastic change in routine can be a difficult combination for anyone, and particularly for those who struggle with their mental wellness. We all have to remain responsible for our own health and healing consistently, otherwise our bodies will deteriorate and the healing processes become increasingly more difficult.

If you are experiencing pain in one or both of your knees, now is the time to consult with your Chiropractor before it becomes worse. Being aware of, and taking steps towards optimal health will allow you to live your best life. Now that we have all experienced a disruption in our everyday lives, it’s important that we continue to work towards a new lifestyle – one that we call all be proud of.

 

The Link Between Chiro and Mindfulness

Mindfulness has become one of the fastest growing forms of self care in North America. Mindfulness has its roots in Buddhism, and is widely used to relieve stress and reduce cortisol levels in our bodies. Cortisol is overproduced in our bodies when there is stress or trauma. Increased Cortisol is a contributor to inflammation, so anything that allows us to reduce cortisol naturally is good for your mind and your body. Decreased cortisol leads to reduced anxiety, better sleep, less stress, and reduced pain.

Mindfulness and meditation is easy to implement, it’s inexpensive, and allows people the autonomy to work towards improvement at their own pace. Simply put, mindfulness involve practicing breath, posture, remaining in the moment, and an awareness of the space you occupy. Just a few minutes a day can lead to a noticeable difference in your mental clarity and overall mental wellness.

Once you have a routine established, the rest is quick and easy. What are the key components of being mindfulness ready? 

  • Choose a time, make it the same time everyday.
  • Choose a place and be consistent with it.
  • Set a duration. 10 minutes, 20 minutes, you can increase it as time goes on but start small.
  • Set an intention. Remind yourself why you are meditating.
  • Watch your posture. Start with your back against the wall to ensure a straight spine while letting your shoulders and knees fall and relax.
  • Inhale and exhale deeply from your belly.
  • Pay attention to your breath.
  • Let all of your thoughts about what else you are doing for the day leave your mind and remain in the moment.

Remember that Mindfulness is noticing this moment and everything in it, in its purest form. It takes time to develop this skill, so please be patient with yourself. Some individuals can jump right into 20-30 minutes mindfulness routines, while others can only last 2 minutes. Meditation isn’t as much an activity as much as it’s a practice. Taking time to perfect it for you is the key to successful mindfulness. Practice, patience, and being flexible with your goals will help you on this journey. The combination of breathing, mental imagery, awareness of your body and mind, along with muscle relaxation and an overall sense of peace is the ultimate goal.

The Benefits of Mindfulness

  • Stress reduction.
  • Improved relationships.
  • Reduction of chronic pain.
  • Better sleep.
  • Weight management.
  • Improved heart health.
  • Better emotional regulation.
  • Improved memory.

There are so many great takeaways from mindfulness practices. The simplicity is what makes it something that anyone can benefit from. We naturally practice mindfulness during everyday moments like when we’re gardening, listening to music, self talking, in the shower or even when we’re cleaning. If you can focus on quieting that voice in your head that races away from you with thoughts, lists, expectations, “what ifs” and memories you’re already in the mindfulness practice. 

Where to Begin

Many people will identify what their medium of choice is first. Some love videos, some love podcasts, others prefer to be in the presence of others,many people prefer to use apps, some like to read instructions. Whatever your vehicle of knowledge is, dive right in and do a search. And remember, you don’t have to stick with the first one you find, or what a friend suggests. You’ll know what’s right for you when you begin, and you experience how you feel afterwards; and like with everything else you can make adjustments accordingly.

It’s great to know that we are able to take much of our health into our own hands. Mindfulness in combination with Chiropractic, massage, nutrition, and exercise is a perfect combination for reducing stress and being able to be more relaxed and efficient daily. 

 

Recovering after a car accident and the keys to proper hydration

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Recover Your Health After a Car Accident 

The squeal of tires. The crash of metal. The shock and shot of adrenaline. If you’ve been in a car accident before, you know all too well how it feels. You can’t believe that just happened to you. Your first thought might be about the damage to your car. You don’t want to pay thousands for repairs and have to go without a car until it’s repaired.

But what about the damage done to your body? Unlike a car, there is no way to replace your spine. During a collision, the force of the impact is transferred to your body, moving it in ways it was never intended to move. As a result, you can end up with difficult conditions such as concussion, whiplash, sprain or strain, inflammation and more. Some of the most common symptoms after a car accident include

  • Low back pain. If left untreated, even a mild form of pain can worsen over time.
  • Whiplash. One of the most common symptoms after a collision, it can be accompanied by headaches, stiffness, irritability and fatigue. 
  • Headaches. You might find that your headache doesn’t respond to over-the-counter medications and can last for days. 
  • Numbness and tingling. These symptoms may be an indication of nerve damage and require attention so they do not become chronic. 
  • Dizziness. Your balance and coordination can be thrown off after a car accident and may be a sign of a serious injury. 

Getting Emergency Attention May Be Essential 

You might have gone to a hospital or clinic for attention after your accident. At these facilities, medical professionals are trained to identify any life-threatening injuries, broken bones or fractures that you have. They’ll provide the treatment that’s most appropriate for these serious concerns. What they do not look for is soft tissue injuries, which can result in pain and other issues for years if not addressed. A hospital also doesn’t have the capabilities to prescribe rehabilitation strategies after a collision.

You may not feel any pain right away after your accident. Days or weeks later, you’ll start to experience symptoms that affect your comfort, mobility, strength and overall function. It’s not too late, however, to get the care and attention you need.

What Chiropractic Can Do For You

The best course of action after an accident is to seek emergency treatment when you are in need of it. Following that, you should visit someone who is a specialist in understanding the impact a motor vehicle accident has on the body and how to help you regain your health. A chiropractor is one of the best choices you can make thanks to their unique knowledge about the body’s function. Your chiropractor will provide you with a comprehensive evaluation, then make recommendations about how you can recover. 

Without resorting to drugs or surgery, you can overcome your injuries and be returned to your pre-accident state of health — or even better! 

 

Find Your Hydration Flow

Did you know that nothing in your body can function without water? When you’re hydrated, you have the ability to better circulate blood, regulate your body temperature, transport nutrients and remove waste, as well as lubricating all your joints.

Your body weight contains about 60-75% water. There’s no cell, tissue or organ that can operate as it should without having proper water intake. Though you may know how important it is, it’s all too easy to forget to drink water regularly throughout your day. You get busy with work, chores and family life. 

If you’re dehydrated, all the functions of your body can be affected, making you sluggish, exhausted and unable to complete your daily activities. Left unaddressed, dehydration can take a serious toll on your health. Making sure you get enough water each day is a simple way you can create a positive impact on your overall well-being. 

The Signs You May Be Dehydrated

Are you getting enough water in your day? There are some signs to look out for that will indicate you need to be better hydrated: 

  • A feeling of confusion
  • Darkened urine
  • Dry mouth
  • Dry skin
  • Extreme thirst
  • Fatigue and tiredness
  • Headaches
  • Lightheadedness and dizziness
  • Little urine production

Six Ways to Get Your Servings of Water

If you find it a challenge to get enough water in a day, there are some easy tips to follow. Here are some helpful hints you can implement immediately in your life to help your body get the hydration it needs:

  1. Carry a water bottle with you all day. A reusable bottle can be filled with tap water to keep costs down. 
  2. Add some fruit. Plain water might seem a little boring. If so, add a slice of cucumber, lime or any fruit you have around. 
  3. Think about your workout hydration. Drink water before you work out, during your activity and afterward.
  4. Drink water when you’re hungry. You may not be able to tell the difference between your body craving water or food. Start with water to see if it sates you. 
  5. Set a schedule. If it’s tough to remember to drink water, designate certain times to do so, like when you wake and at each meal. If you take breaks from your desk every day, drink some water whenever you get up. 
  6. Decrease your restaurant bill. When you go out to eat, order water instead of another beverage. It keeps your costs down and promotes your hydration. 

It’s Different For Every Body

Often, people want to know exactly how much water they require. Your water needs will differ based on lifestyle factors such as your activity level. For example, if you are a CrossFitter or runner, you will need more water in a day than someone who doesn’t participate in this form of demanding exercise. 

The majority of healthy people can be well-hydrated by drinking water in moderate amounts throughout the day. If you find that you’re feeling thirsty, you may require more and can try to find ways to work in an extra glass here or there during your daily schedule.

Oh, your poor neck! Here’s what you can do.

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Neck Pain

Neck pain is one of the most common reasons we see patients. Also referred to as the cervical spine, it contains so many small vertebrae that support the weight of your entire head. Your neck is strong, but it’s the flexibility that leaves it susceptible to strain and injury.

The biomechanics of everyday living contribute to the wear and tear of your cervical spine, so even just prolonged sitting, accidents, falls, normal aging, osteoarthritis, degenerative disc disease, poor posture, repetitive movements and blows to the head can lead to chronic pain and headaches.

Chiropractic Care

Seeing a chiropractor about your neck pain is an important step in the right direction. During your visit your chiropractor will ask you a series of questions and will perform an exam to locate the source of your pain. They will ask about your current symptoms and if you have already tried to alleviate the pain on your own. A few of these questions may include:

  • When did the pain start?
  • Does the pain travel to other parts of your body?
  • Are there movements that reduce the pain?
  • Are there movements that make the pain worse?
  • What measures have you taken to reduce the pain already?

Part of the exam will also include a physical component where your chiropractor will observe your range of motion, posture, and physical condition so they can note any movements that cause you pain. They may feel your spine to note any curvature and alignment, and to feel for tight muscles or spasms. They will check your shoulder area, and may perform a neurological exam as well.

In some cases, there may be a request for additional imaging tests like an x-ray, an MRI, and EMG, or a CAT scan to check for bone spurs, fractures, arthritis, herniations, bulging discs, or nerve damage before moving forward with a treatment plan. There are instances where treatments are out of the chiropractic scope of practice, like surgeries or medications and you’ll be directed to your medical physician.

Neck Adjustments

When your treatment is in the scope of chiropractic care, cervical manipulations (neck adjustments) are applied to help improve mobility and to restore the range of motion. When performed correctly, this will also increase movement in the adjoining muscles. Typically, patients notice an improvement mobility, reduced pain, soreness, and stiffness.

Additionally, your chiropractor may include additional treatments depending on your personal profile and what the best case planning is for your individual needs. This may include massage therapy, rehabilitative services, or exercise.

Next Steps

Although neck pain is a common reason we see patients, each person has individualized needs that require an individualized treatment plan. If you are experiencing neck pain, talk to your local chiropractor to assess whether they can help you have an improved standard of living. Neck pain doesn’t have to be a part of aging, nor should it be tolerated until it “resolves itself”. Chiropractic care is available to you, and can easily relieve the pain and discomfort associated with neck pain.

 

Recover Your Health After a Car Accident

The squeal of tires. The crash of metal. The shock and shot of adrenaline. If you’ve been in a car accident before, you know all too well how it feels. You can’t believe that just happened to you. Your first thought might be about the damage to your car. You don’t want to pay thousands for repairs and have to go without a car until it’s repaired.

But what about the damage done to your body? Unlike a car, there is no way to replace your spine. During a collision, the force of the impact is transferred to your body, moving it in ways it was never intended to move. As a result, you can end up with difficult conditions such as concussion, whiplash, sprain or strain, inflammation and more. Some of the most common symptoms after a car accident include

  • Low back pain. If left untreated, even a mild form of pain can worsen over time.
  • Whiplash. One of the most common symptoms after a collision, it can be accompanied by headaches, stiffness, irritability and fatigue.
  • Headaches. You might find that your headache doesn’t respond to over-the-counter medications and can last for days.
  • Numbness and tingling. These symptoms may be an indication of nerve damage and require attention so they do not become chronic.
  • Dizziness. Your balance and coordination can be thrown off after a car accident and may be a sign of a serious injury.

Getting Emergency Attention May Be Essential

You might have gone to a hospital or clinic for attention after your accident. At these facilities, medical professionals are trained to identify any life-threatening injuries, broken bones or fractures that you have. They’ll provide the treatment that’s most appropriate for these serious concerns. What they do not look for is soft tissue injuries, which can result in pain and other issues for years if not addressed. A hospital also doesn’t have the capabilities to prescribe rehabilitation strategies after a collision.

You may not feel any pain right away after your accident. Days or weeks later, you’ll start to experience symptoms that affect your comfort, mobility, strength and overall function. It’s not too late, however, to get the care and attention you need.

What Chiropractic Can Do For You

The best course of action after an accident is to seek emergency treatment when you are in need of it. Following that, you should visit someone who is a specialist in understanding the impact a motor vehicle accident has on the body and how to help you regain your health. A chiropractor is one of the best choices you can make thanks to their unique knowledge about the body’s function. Your chiropractor will provide you with a comprehensive evaluation, then make recommendations about how you can recover.

Without resorting to drugs or surgery, you can overcome your injuries and be returned to your pre-accident state of health — or even better!

Time for Tea, and Working From Home

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Setting Yourself Up For Work-From-Home Success

We are all in the middle of a completely unprecedented situation. In the midst of a pandemic, life seems to shift overnight. Suddenly, we’re working from home, our children aren’t at school and we have to plan out our lives like never before. A whole new set of challenges have erupted since our global pandemic began.

Though some may have worked from home before, doing so full-time and not knowing when it will end is a new experience. Here, you’ll find some easy tips to let you implement healthy work-from-home strategies.

Find togetherness with your co-workers. Having a shared identity and culture with your colleagues is more important now than ever before. It’s easy to begin feeling isolated when you’re working from home and can’t socialize when your workday is over. Get together online to discuss when there can be overlaps in your day where you’re available online through a work chat such as Zoom, Slack or Skype. When you can collaborate, you’ll be able to brainstorm and feel more of that vital attachment to your team.

Designate your space. It can be difficult to separate your work and home lives when both occur in your home. To make sure these lines don’t blur, create a space that is only for your work. You might be thinking, “I don’t have the room for that.” Even those in small apartments can have a small corner for their workspace. Make it your own, with pictures, decorations and a chair that you know is comfortable and won’t leave you with an aching back or neck. With this separation between your work and home lives, you can be ready to turn the switch to “on” when you start your workday, then “off” when it’s time to immerse yourself in your home life.

Define your working hours. When you’re working at home, it’s all too easy to let your hours stretch out over a whole day. “I’ll just answer that email quickly.” “I should deal with that now instead of letting it sit until morning.” “I forgot to do that earlier; I better take care of it right away.” By sticking with your regular working hours, you can be more productive during that specific span of time. If you wouldn’t normally head back into the office to finish up that task, don’t do it just because you’re working from home.

Remember the joy. It’s always easier to look at the disadvantages in a situation than to think about the positives. Consider making a list of things you’re grateful for during this unique time. For example, you might be thrilled about having a ten-second commute to your office instead of the usual 45 minutes. You may find happiness in being around your dog all day long. It’s okay to miss your old life while feeling joy over some aspects of your new normal.  

Though we don’t know when the pandemic will end and life will return to its normal state, there is promising news: one study has shown that people working from home were 13% more productive and half as likely to quit!

Decrease Your Stress

Social distancing has been in effect for a few months now, and people are reporting a marked decrease in their moods, along with an increase in the amount of stress they are experiencing. 

It’s no secret that stress releases cortisol, which causes inflammation in your body. This increase in inflammation can affect your sleep, your digestion, your weight, and your body’s ability to function well. If you are experiencing restlessness, irritability, or symptoms of depression or anxiety, stress is likely the culprit. 

So how can we destress? 

We all may have different ways we like to unwind. But these are a few my clients and myself like to take our minds off of stressful situations. 

Music

Listening to music releases feel good hormones in our brains. It’s a very common tool used to become grounded, and it doesn’t necessarily have to be soothing waterfalls or harps, although these are great as well. Listening to music you enjoy, no matter what the genre can allow you to feel more relaxed. Add some dancing, and this can be a great way to keep moving while relieving stress. 

Video Chat with Friends

Socializing has taken on a new form. We may not be able to physically see our favourite people, but we can talk on the phone or video chat with our loved ones. Many people are now video chatting with friends or family while doing regular everyday things like cooking, cleaning, sharing movies, or for celebrations. Online meeting forums have become a popular way to connect with many people at one time. 

Tea/Cold Drinks

Sitting alone with your favourite cup of herbal tea is both relaxing and healthy. Consuming warm drinks, or the opposite, very cold drinks can allow your body and your mind to unwind. You can pull out a book, or admire your surroundings while enjoying a beverage – both of which are excellent methods for destressing. 

Sunshine

Sitting on your deck, porch, or balcony during the nice weather will not only allow your body to absorb some vitamin D, but the warmth can be quite soothing. Just be sure not to overdo it, make sure there is either some shade, you have on sunscreen, and/or are wearing a hat to protect your face and eyes. 

Get Organized

Organizing your home or workspace is a great way to destress and get some spring cleaning done. When was the last time you organized your shoe closet or went through your family’s winter clothes? Decluttering can allow us to feel accomplished, and having a clean and clear space is beneficial to our mental wellness.

While there may be days any of these options seem impossible, there will be times to just unwind. Making time, or taking time when we can is a challenge particularly for those with small children. Get them involved, children love to feel like they are a part of the process. Singing, dancing, getting outside, video chats, and organizing toys or art supplies is equally as important to your children as it is for yourself. Whatever it is you choose to do, take care of yourself to avoid further health or wellness issues in the future. 

 

Activities to Spark Your Creativity and Strength

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Activities to Spark Your Creativity

We are living through an unprecedented time. There are no rules, no handbooks, or even a guide to help us get through a scenario that has dramatically affected the way we operate our day to day lives.

What we do know is that keeping our minds stimulated will allow us to rest better, reduce stress, and continue to thrive through a pandemic. Watching hours of news a day, or falling down the internet rabbit hole will only contribute to stress – so what’s the alternative?

Creativity

What this looks like for you can vary, but now is the perfect time to pick up where you left off when it comes to something that can bring you both serenity and satisfaction. What’s even better is if you haven’t actually left off anywhere and you want to pick up a hobby, now is the time – every element of art and creativity is at our fingertips with tutorials and classes.

What about supplies? With stores being closed, supplies can be ordered online. Wait times for shipping will vary depending on your location, but the postal services in major cities have seemed to have gotten back on track.

Visual Art

We may not all be artists at heart, but for those who are you know how relaxing drawing, painting, or sculpting can be. Whether it’s been 2 weeks or 20 years since you’ve picked up a paint brush, a pencil, or a piece of clay, there is no better time practically to get back into it. And have fun, this can be the perfect time to reignite your passion for creating art!

Scrapbooking

What about those boxes of photos you’ve been meaning to organize and scrapbook? I know, I’m speaking to an older generation of folks when I speak about scrapbooks or photo albums, because now everything is done digitally. But for those who just haven’t had the time to put together their favorite photos of family or vacations, you can now sit back and take your time reminiscing and displaying your best memories.

Scrapbooking can alternatively be done online with your photos on your computer or phone, and there are classes for this too! It’s never too late to learn something new, and it’s always a good idea to remain up to date with our ever evolving world of technology.

Dance

Always wanted to learn to Salsa? There are classes for this online. Whether it’s through live streaming, YouTube, or your local dance studio’s website, you can virtually learn any genre of dance at this point. For those who may have been too embarrassed to be a beginner, now you have the opportunity to learn in the privacy of your own living room. If you are someone who misses the energy of a room full of people, some of these streaming platforms allow you to be present online with others through video. Either way, the world of technology has devised ways to please every person wanting to remain connected or not.

Change is Scary, and it’s Good

We will come out of this experience changed people. Our appreciation for our health, our time, and our loved ones will be stronger. Our need for human connection has been brought to the forefront, and I believe our appreciation for our time to work on ourselves and our creative minds has become apparent.

My wish for all of you is that you have remained healthy both physically and mentally, and that we can soon discover what our new normal will be. In the meantime, keep creating, and please, take care of yourselves.

Keep it Moving!

It’s been an interesting time for us all, and although we are enjoying time with our families I can’t help but notice how many people have fallen into a groove of being sedentary. Naturally, the work that I do requires you to remain as active as comfortably possible – which means if you aren’t attempting to keep moving, you’ll be risking the loss of all the progress you have made. Now I’m not suggesting you begin training to run marathons (unless this is your desire), but in order to remain healthy we need to be monitoring what we put into our bodies, along with how we remain as physically fit as we can.

Stretching is Necessary

Even if you are sitting for most of the day, our bodies require stretching. Long periods of sitting will affect our circulation, it will cause a deterioration of muscle mass, and ultimately will affect our overall health.
Now I can suggest yoga, but because I’m unable to assess and recommend a personal plan to begin with, I’d err on the side of caution when choosing an online class that is appropriate for you. Without instructors that are able to watch your form and make suggestions to eliminate the possibility of injury, this is one I wouldn’t necessarily recommend for those with compromised mobility. However if you don’t fall into this category, starting with an online beginner program can be a great start to something you may love while allowing your body to remain limber.

If yoga has not been on your radar, then continuing with light stretches throughout the day is highly recommended. Keep in mind that your form is equally as important as the stretch itself, so take your time and make sure you are breathing through it and that it feels right.

No Weights at Home?

This has never been a problem, so unless stocking up on your home gym was a goal of yours, I wouldn’t recommend purchasing weights online. Instead, using household items is a perfect alternative until you can get back into the gym.

What are good alternatives?

  • Large bottles of liquid detergent are great because they have handles, and you could
    easily use 2 at a time provided they have the same amount of liquid in them.
  • A bag of potatoes is a standard 10lbs. This is easy to assess, and the bags are easily
    manipulated so there is less likelihood of dropping it and causing injury.
  • A backpack with cans in it is an excellent use of weight when doing squats or lunges,
    and the weight will remain evenly distributed.
  • Cans of paint are great for bicep curls.

If I were to recommend an inexpensive purchase, it would be a set of good quality loop resistance bands. They will often come with an insert with exercises that can be done while watching your form and weight used to prevent injuries, and there are several great videos on YouTube that will show you how to use them efficiently. The great thing about these bands is that you can work almost every muscle.

Online Workouts

The great news is workouts have continued to go viral online. There is a workout for every body type, for every goal, and for every type of injury. You can workout with your favorite celebrity, with your neighbor, your friends, and even many personal trainers have jumped online with Live Social media platforms. Your local gym likely has resumed with free classes online, so the variety is endless.

Ultimately, there is no reason to remain sedentary. Starting something new can be intimidating or challenging for some, but combined with the ability to start in the privacy of your own home can be appealing.
Whether it’s the occasional stretch, a daily distancing walk, or continuing to workout with your gym family – anything is a great alternative to sitting. When you feel better physically, you will always feel better mentally. So keep it moving! And I hope to see you all very soon.