Fitness Motivators

Ontario Chiropractic Association (OCA)

Do you want to be more active, but have trouble getting motivated? Starting a new habit and sticking to it is difficult for many people. So many things get in the way, and your favourite comfy chair or TV program can look very attractive after a long, busy day.  But did you know that fitting in just 15 minutes of focused activity each day can start you on the way to an energized lifestyle?  Who knows where it will take you!

 

Here are some tips to help you get you started.

 

Visit www.fitin15.ca
Fit-in 15 is an interactive, web-based program developed by Canada’s Doctors of Chiropractic, experts in muscle and joint function, and champions of healthy living.  Fitin15.ca has motivational tools and easy no-cost, no-equipment ideas for getting active. Once fitting in 15 minutes becomes a regular part of your day, you may find yourself fitting in more.

 

1. Have a distraction
Research studies show that people who have a distraction are more likely to stick with a fitness activity than people who don’t.  Brisk walking outdoors provides its own distractions. The scenery and street activity will keep your senses occupied while your feet keep you moving.  If you are fitting in your fifteen minutes indoors, listen to the radio, play music you enjoy, or work-out while watching your favourite TV program.

 

2. Have a buddy
Research studies also tell us that people who get active with a buddy find it easier to stay active. Invite your partner, a friend, neighbour or relative, one of your children, or the family dog to join you for a 15-minute walk or workout. Make it a time to talk, laugh and connect.

 

3. Pick a specific time of day
Decide on the best time of day to set aside your fifteen minutes so it becomes something to look forward to and you can schedule other activities around it. Keep to your scheduled time as much as possible.

 

4. Try not to miss a day
Think of fitting in 15 minutes as a regular daily activity – like taking a shower in the morning. It can be easy to find reasons not to fit-in 15 – there are always so many other things to do. But the more you fit it in, the easier it gets, until you hardly have to think about it.   If you miss a day or two, don’t give up; just fit it in again as soon as you can.

 

Canada’s chiropractors are committed to helping Canadians be more physically active. A Doctor of Chiropractic (DC) can evaluate your strength and flexibility, and screen for anything that may limit your physical activities. Ask your chiropractor for an evaluation, or visit chiropracticcanada.ca to find a chiropractor in your area.

Treatment And Prevention Of Whiplash Injuries

By Dr. John A. Papa, DC, FCCPOR(C)

The unique forces generated during a motor vehicle collision (MVC) cause more than 100,000 whiplash cases in Canada each year.  This article will specifically focus on the treatment and prevention of whiplash injuries.

 

The term WAD (Whiplash Associated Disorder) is used to describe a range of injuries that can be attributed to whiplash.  This may include:  neck pain, whole body muscle pain/ache, jaw pain, referred arm pain, shoulder or other joint pain, mid back pain, low back pain, headaches, dizziness, and tinnitus.

WAD Grades 1 and 2 represent the majority of whiplash cases and are amendable to conservative management.  Early treatment and consultation can greatly improve the recovery process and prevent future complications and chronic pain.  Effective treatment strategies may include: pain controlling modalities such as electrotherapy and acupuncture to help facilitate and promote activity and functioning; manual and soft tissue therapy to assist in the healing of injured tissues; education on how to safely re-integrate into activities of daily living; and rehabilitative exercises that may include range of motion, flexibility, strengthening, and balance/coordination training.  An independent home exercise program should also be provided.

The goal of treatment is to get the injured individual back on their feet and up to their normal level of activity.  The majority of people with WAD Grades 1 and 2 experience no significant disruption to their normal activities of daily living.  Some may experience a temporary disruption to their normal activities, but usually improve after a few days or weeks.  Occasionally, symptoms may persist over a longer period of time.  A return to normal activities of daily living may be assisted by active treatment and rehabilitative exercise prescription as described above.

Included below are some tips that may help prevent a MVC and/or whiplash injury (courtesy of the Alberta College and Association of Chiropractors):

1.    Drive defensively.  Always anticipate the actions of other drivers.

 

2.    Wear your seatbelt at all times.

 

3.    Make sure your headrest is positioned properly, that is, the top of the headrest should be no lower than the top of your ear.  If more than one driver uses the car, remind each other to always check the headrest height.

 

4.    Never operate cell phones or other electronic equipment while driving.

 

5.    When road conditions are poor (i.e. icy, wet, dark, or crowded), slow down accordingly.

 

6.    Be sure your car is always in good working order, particularly your brakes, tail lights, headlights, and directional signals.

 

7.    Engage in regular physical activity consisting of cardiovascular, strength, and flexibility training.  This will help keep your body strong and offer some protection in the event your are involved in a MVC.

 

If a whiplash injury is interfering with your activities of daily living, consider chiropractic care.  A chiropractor can prescribe appropriate conservative therapy, rehabilitation and self-management strategies specifically for you.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Understanding Whiplash Injuries

By Dr. John A. Papa, DC, FCCPOR(C)
 

Whiplash is a common injury that can be experienced following a motor vehicle collision (MVC).  There are more than 100,000 whiplash cases in Canada each year.  The unique forces generated during these collisions can stress biological tissues and result in pain and decreased functioning for those affected.  This article provides a review of whiplash specifically focusing on the mechanics of injury, the associated symptoms, and general guidelines for the evaluation of any accompanying injuries.

 

Although rear-end collisions are the most commonly reported mechanism of whiplash injury, an injury may also occur following side and head-on collisions.  The forces generated from these types of impacts thrust the head (and to a lesser extent the entire body) back and forth, much like a snapping whip.  Injury results because the body is unable to compensate adequately for the speed of head and torso movement from the acceleration forces generated at the time of impact.  This will put stretch, compressive and shear stresses on biological tissues such as muscles, ligaments, joints and nerves.  As a result, this can generate pain symptoms, and affect range of motion, strength, coordination, and balance.  The onset of whiplash symptoms may immediately follow a MVC or may gradually develop over the first 24-72 hours.  A later onset of symptoms does not necessarily indicate a more serious injury.

 

Neck pain is frequently associated with whiplash injuries.  However, the whiplash mechanism may also cause injury and symptoms that include: whole body muscle pain/ache, jaw pain, referred arm pain, shoulder or other joint pain, mid back pain, low back pain, headaches, dizziness, and tinnitus. The term WAD (Whiplash Associated Disorder) encompasses all of these potential symptoms and is commonly used to grade the degree of injury present.  Of the four Grades of WAD, Grades 1 and 2 represent the majority of whiplash cases.

 

 

Evaluation of whiplash injuries should include a proper medical history, along with a physical examination consisting of inspection, palpation for tenderness, range of motion, strength, neurological, orthopaedic and functional testing.  Signs of serious injury, such as fracture, are usually evident in early assessments and may require further diagnostic testing such as x-ray, CT scan, or MRI.  Chiropractors are healthcare professionals skilled in the diagnosis and treatment of whiplash injuries and are commonly involved in the management of WAD.

When an individual sustains a whiplash injury, injured tissues can become stiff and weak when they are not used, which can further exacerbate pain symptoms.  Therefore, a return to daily activities after whiplash injury is extremely important for successful healing as extended rest may prolong recovery.  Healing and a return to daily activities may be facilitated with active treatment and rehabilitative exercise prescription.  Join us next month when we specifically take a closer look at the treatment and prevention of whiplash injuries.  For more information, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Pregnancy and Your Back

Ontario Chiropractic Association (OCA)

Did you know that at least 50 per cent of pregnant women experience back pain? And 10 per cent of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to baby your back during pregnancy.

 

What causes pregnancy-related back pain in the first place?

 

The average healthy weight gain is more than 30 pounds. This extra weight places considerable stress on the back, feet, ankles and knees. As your baby grows, the core abdominal muscles become stretched, and cannot stabilize your posture as well as they did before.

 

In the third trimester, levels of a hormone called “relaxin” increase ten times. This also contributes to back pain. Relaxin loosens your joints to allow the pelvis to accommodate the enlarging uterus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced.

 

Try these tips to help minimize your risk of back pain.

• Exercise can help increase muscle support for your aching back. Always consult a health care practitioner before participating in a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain fitness.
• Sleep on your left side to reduce the pressure of the uterus on the large blood vessels in the abdomen, and optimize blood flow to both mother and baby.
• Place a pillow between your knees to take pressure off your lower back when sleeping on your side. Place the pillow under your knees if you sleep on your back.
• Take frequent, short breaks with your feet elevated.
• Remember, adequate rest restores your energy and gives your back a chance to relax.
• Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, take frequent breaks and walk around for a few minutes each hour.
• Don’t be afraid to ask for help, especially when lifting heavy objects, including other toddlers and children.

Studies Show

Numerous studies show that back pain can be reduced by manual therapies during pregnancy. In a study of 170 Canadian women those who received chiropractic care reported less pain both during pregnancy and during labour.

 

A chiropractor can provide safe, effective, and drug-free conservative care to relieve pain, by decreasing pressure on the joints, muscles and nerves of the spine and pelvis.

Nutrients That Support Musculoskeletal Health

By Dr. John A. Papa, DC, FCCPOR(C)
 
The musculoskeletal (MSK) system includes the muscles, tendons, joints, and bones of the body.  Many nutrients contribute to the healthy functioning and integrity of the MSK system.  Included below is a summary of 5 common nutrients that significantly contribute to MSK health.

 

1.    WATER brings vital nutrients to muscle tissue to support movement and decrease the risk of cramps and strains.  Water also eliminates waste products and toxins from the body and helps to protect our joints by providing lubrication and cushioning.  The consequences of inadequate water intake/dehydration include:  muscle and joint pain, cramping, and fatigue.  A general rule of thumb to follow is to consume 0.5-1 litre of water daily for every 50 pounds of body weight.

 

2.    CALCIUM is best known for building strong bones.  It is also needed for muscular growth and contraction.  A deficiency in calcium status can lead to aching joints, muscle cramps, and osteoporosis.  Foods such as milk, yogurt, and cheese are good sources of calcium but may not be suitable for individuals sensitive to dairy products.  Other healthy foods high in calcium include pinto, navy, red and white kidney beans, sesame seeds, almonds, and dark leafy vegetables.

 

3.    VITAMIN D is essential for helping bones absorb calcium, keeping them strong, and preventing osteoporosis.  Signs of Vitamin D deficiency may include painful muscle spasms, leg cramps, numbness in the extremities, bony malformations, and arthritic pain.  Vitamin D is naturally found in food sources such as cod liver oil, salmon, mackerel, tuna fish, sardines, and egg yolks.  Sensible and safe sun exposure is also an important natural source of Vitamin D.

4.    VITAMIN C plays a vital role in collagen production and tissue repair.  Collagen is the building foundation for many body tissues and is found in all MSK structures.  There is an abundance of Vitamin C in strawberries, citrus fruits, and vegetables including, red peppers, broccoli, spinach, brussel sprouts and cauliflower.

 

5.    GLUCOSAMINE SULPHATE is a normal element of cartilage matrix and joint fluid and provides the body with the building blocks necessary to repair joint damage.  As we age, our bodies slow down the production of glucosamine sulphate.  Published research suggests that glucosamine sulphate is beneficial for arthritic patients, particularly for those individuals with mild to moderate osteoarthritis of the knees.  Some glucosamine sulphate supplements also contain anti-inflammatory herbs that can be combined with other nutrients such as Omega-3 fatty acids to help with arthritic pain.

 

 

Sensible eating should include nutritional balance with the correct proportion of quality carbohydrates, proteins, healthy fats, and adequate water intake.  Although nutritional supplements can help support MSK health, many nutrients appear to be most effective when consumed in their natural state within whole foods.  For additional information on diet, nutrition, and how you can improve your MSK health, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Finding Time for Fitness

Ontario Chiropractic Association (OCA)

How do you find time for fitness when so many things are competing for your attention?  It’s a common problem.    The good news is that as little as 15 minutes a day can start a fitness habit – and deliver health benefits!

A recently published study conducted over a span of 12 years with almost half a million people found that 15 minutes a day of moderate-intensity exercise increased life expectancy.  Every additional 15 minutes of exercise a day further improved the health outlook of the participants in the study.

Try these tips to fit 15 minutes into your day:

• Pick a time of day that works for you and stick with that time.  Perhaps it is first thing in the morning, during a break at work or in the evening after dinner.  Think of it as a part of your regular daily routine – like showering in the morning or brushing your teeth before bedtime.
• Do something you enjoy!  People tend to make time for things they like.  A brisk walk outside, a video exer-game, a dance workout to your favourite music, a simple stretch-and-strengthen routine you can do with one eye on your favourite TV program – they all qualify.  Expensive gyms need not apply!
• Remember the benefits.  We make time for things we know will reward us, and the rewards of physical activity are numerous:  reduced stress, more energy, improved strength and flexibility, and simply feeling good about doing something for yourself.

Fifteen minutes a day can be the beginning of a habit that can grow and help you achieve your fitness goals. You’ll feel good about fitting it in, and feeling good is an important factor in your overall health.

Visit www.infit15.ca for motivational tips, tools and ideas developed by Canada’s chiropractors.   For even more ideas on how to build physical activity into your day, visit Canada’s Physical Activity Guide website at www.publichealth.gc.ca/paguide.