Sun Safety

 

As we spend more time outdoors enjoying the warmer weather, it's important to remember the sun can be harmful if we don't protect ourselves.

Here are some tips to protect your skin from the sun:

 WEAR SUNSCREEN - Be sure to choose a sunscreen with an SPF of at least 30 and apply it generously to all exposed skin.

 CHECK THE UV INDEX - If take 60 minutes to burn with a low UV index of 0 to 2. But only 10 minutes to burn with a high UV index of 11.

 PROTECT YOUR LIPS - Your lips are just as susceptible to sun damage as the rest of your skin, so be sure to apply a lip balm or chapstick.

 COVER UP YOUR BODY - Cover up wearing clothing that covers your arms and legs and a wide-brimmed hat to protect your face.

 DON'T FORGET THE SUNGLASSES - Look for sunglasses that block out at least 99% of UV rays and be sure to wear them every time you go outside, even on cloudy days.

#sun #UV #outdoors #summer #warmweather #sunscreen #sunprotection #UVindex #sunglasses #health #wellness

Cycling Safety Tips

 

🚲 CYCLING SAFETY TIP #1  

Wear a helmet.  ⛑ It is strongly recommended that you wear the right helmet to reduce the risk of permanent injury if you fall. But how do you know you've got the right helmet❓

Ask yourself these questions: 

Q: Does the helmet fit firmly on your head, without wobbling from side to side or backwards and forwards?

Q: Does the helmet sit comfortably on your forehead, above your eyebrows?

Q: Do the straps feel tight and is the chin strap snug when you open and close your mouth?

By asking yourself these questions, you can ensure that your head is protected from potential impact.  

🚲 CYCLING SAFETY TIP #2  

Use lights and reflectors.  

If you’re planning on cycling in the evenings or early mornings, make sure you are up-to-date on the rules and regulations in your province.

*Don’t forget that you are sharing the road with other motorists and you need to be seen at all times. 🚗

Riding a bike is similar to driving a car in the sense that both involve sharing the road. Before making any turns, make sure you look over your shoulder for any oncoming traffic or pedestrians. It's important to be aware of your surroundings at all times to avoid collisions. ⚠️

#bike #cycling #safety #helmet #outdoors #exercise

Golf Tips To Get In The Game Without The Pain!

 

Pain shouldn’t be par for the course. Get in golf shape to protect your back and improve your game, without the pain.

WARM UP AND COOL DOWN

Take a few minutes to stretch before and after your game. Start with a brisk walk, 10 to 15 min. is ideal. Then do some dynamic stretching.

STAY HYDRATED

Drink plenty of fluids before, during and after your golf game. Remember that once you are thirsty, you are already starting to dehydrate!

PUSH, DON'T CARRY YOUR GOLF BAG

Push or pull your bag using a pull cart, and when possible take turns riding in a golf cart. If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight of your clubs across your body. If your bag gets too heavy, put it down and take a break.

CHOOSE THE RIGHT SHOES

Wearing golf shoes with good support and the proper fit can help prevent knee, hip and lower back pain.

TAKE LESSONS

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics.

If you’re experiencing back pain, visit one of our Chiropractors to assess your specific needs and identify a course of action that’s right for you.

Contact us:

519-662-4441

nhwc.ca

ONLINE BOOKING LINK IN BIO

#golf #backpain #shoulderpain #spinalhealth #chiropractic #chiropractor #health #wellness #wilmot #newhamburg #baden #tavistock #wellesley #waterlooregion

Running Tips To Get You Started

With a good pair of running shoes and some healthy preparation, you can get the most out of your running session outdoors.

Here are some tips to help you get started:

* Make sure you stretch before and after your run:

--> Never stretch a cold muscle

--> Hold each stretch for a slow count of 30

--> Repeat twice on each side

--> Don't overstretch - be comfortable

--> Don't bounce when stretching

* Pick a road or trail you are familiar with:

--> The more popular and visible the trail, the better

--> Run with a buddy, if possible

* Wear appropriate footwear:

--> Adapt your shoes to the environment (trail vs. road, etc.)

* Start slow:

--> To prevent injuries, start off with shorter distances on flat roads or trails

* Maintain a constant pace:

--> Start with moderate and comfortable pace and gradually increase your speed over several weeks

Transitioning to the outdoors may take time. The mechanics of running on a stationary treadmill are different than running outside on an uneven surface.

When in doubt, you can always talk to one of our Chiropractors about how to improve your form and prevent/manage injuries.

nhwc.ca

#running #tips #runners #outdoors #exercise #physicalhealth #movement #health #wellness #chiropractic #physiotherapy #massage #wilmot #newhamburg #baden #wellesley #tavistock #waterlooregion