Physical Activity And Pregnancy

The current research tells us that all women who do not have any contraindications should be physically active throughout pregnancy to promote maternal, fetal and neonatal health. 👶

Physical activity is now considered to be front line therapy for reducing the risks of complications during pregnancy. ✅

It has been shown that the risk of developing gestational diabetes, high blood pressure and pre-eclampsia, as well as depression can be reduced during pregnancy.

🤰 Pregnant women should accumulate at least 150 min. of moderate intensity physical activity each week.

🤰 Physical activity should be accumulated over a minimum of 3 days per week, but being active every day is encouraged.

🤰 Pregnant women should do both aerobic and resistance training activities. Yoga and gentle mobility/stretching can also be beneficial.

🤰 Pelvic floor muscle training should be incorporated to reduce the risk of urinary incontinence.

🤰 Pregnant women who experience light-headedness, nausea or feel unwell when they are on their back should modify their exercise position.

Make sure you consult with your health care practitioner to ensure you are cleared to exercise. Chiropractors are trained to help guide you with your exercise plan throughout pregnancy.  👍

In addition to Chiropractic, Dr. Melissa Hamilton is a #GrowCo Ambassador who has completed additional training in rehabilitation for women to provide evidence based and highly effective care.

New patients are always welcome.

📲 Online booking available at nhwc.ca
📞 519-662-4441

#pregnancy #physicalactivity #women #exercise #health #wellness #chiropractic #GrowCo #wecanhelp #newpatientswelcome #wilmot #newhamburg #baden #wellesley #tavistock #waterlooregion

9 Tips To Stay Active During The Winter Months

When it gets cold outside, we tend to spend more time indoors doing sedentary activities and it can be difficult to stay active. It’s helpful to plan ahead and set some time aside in your schedule a few days a week to make sure you’re getting the activity you need.

To have health benefits from exercise, adults need a total of 2.5 hours of activity spread across the week, in bouts of ten minutes or more. These activities need to be moderate-to-vigorous intensity aerobic activities. Moderate-intensity physical activities include brisk walking or bike riding. Generally, you know your activity is moderate-intensity if you sweat a little and breathe harder than when you’re moving about day-to-day. Vigorous-intensity activities include jogging or cross-country skiing, and you’re likely to find yourself sweating and feeling out of breath.

Here are a few tips to help keep you motivated to stay active during the winter months: 

• Plan activities ahead. When activities are in your calendar, you’re less likely to forget them. Preparedness also helps set good habits.
• Find a fun local activity, like snow shoeing, skiing, skating, or cross-country skiing.
• Dress in layers. Insulate your body. When you can keep your body warm, it’s easier to continue being active outside.
• Use your daylight hours. It’s easier to stay outside while it’s still light out. It’s easy to miss out on activities when you start them too late in the day.
• Find indoor activities at your local community centre. This could be aerobics classes, badminton, basketball, or yoga classes.
• Climb stairs. Deliberately add more steps to your day. Consider going up and down a flight in your home, the mall, or an office building more than once over the course of your regular daily activities. As little as five minutes can make a huge difference for your health.
• Visit a library to find more motivation. There are plenty of free exercise DVDs you can borrow, including dance, step, aerobics, or Pilates. You can use the return date as a deadline to pick up another one!
• Sign up for a fun run. You can often find non-competitive “fun runs” in your community that are usually between 5 and 10 kilometers. You can invite friends and family to join in!
• Find an activity buddy. Find someone willing to commit to being active as often as you are, and set a plan. That could be planning to meet for morning walks or afternoon workouts. Having a friend keeps you accountable.

For help on setting activity goals based on your specific musculoskeletal needs, you can always ask our Chiropractors about what activities are right for you.

Whatever your activity level is, remember to stay hydrated. It is easy to forget to drink water when it’s cold out, but your body needs just as much hydration in a snowstorm as it does in a heatwave.

Most importantly, stay motivated. Revisit your goals (or look for tips to set new ones) to make sure you’re still on track. Plan ahead and make sure you can envision your goal as you look ahead towards the finish line.

Here’s to staying active in the new year!

New Hamburg Foot Care

With Amanda Modaragamage, RPN

Foot Care Nurses typically deal with the nails and skin of the foot.  In addition to these basic services, an Advanced Foot Care Nurse (AFCN) is also qualified to perform specialized treatments for high-risk clients including those individuals with arthritis, autoimmune disorders, and diabetes.

Nursing Foot Care services may include:

Treatment of ingrown toenails

Treatment of thick, hard and fungal nails

Reduction and/or removal of heavy calluses and painful corns

Helpful teaching techniques to promote prevention of specific foot issues

 

Many foot problems are avoidable with proper preventative care and maintenance!

Regular foot care treatments offer the potential for improved mobility, reduced pain, and a higher quality of life.

If you have Extended Health Care (EHC) insurance you may be eligible for all or part of your treatment to be reimbursed. Your receipts may also be applied as a tax deduction where applicable.

NEW PATIENTS WELCOME!

 

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