Thursday, January 28, 2021

7 Tips To Stay Active During The Winter Months

It can be difficult to stay active when it gets cold outside.

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.

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


1. Plan activities ahead.

When activities are in your calendar, you’re less likely to forget them.

Preparedness also helps set good habits.


2. Find a fun local activity

Some examples are snow shoeing, skiing, skating, or cross-country skiing.


3. Dress in layers

Insulate your body. When you can keep your body warm, it’s easier to continue being active outside.


4. 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.


5. Find virtual indoor activities in your local community.

This could be aerobics, dance or yoga classes.


6. Climb stairs. 

Deliberately add more steps to your day over the course of your regular daily activities.

As little as 5 minutes can make a huge difference for your health.


7. Find an activity buddy in your social circle. 

Find someone willing to commit to being active as often as you are, and set a plan.

Having a work out buddy keeps you accountable.


For help on setting activity goals based on your specific musculoskeletal needs, you can always ask your chiropractor 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!


#winter #stayingactive #exercise #newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Monday, January 25, 2021

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.



#newhamburgfootcare #nursingfootcare #newhamburgwellness #footcare #wecanhelp #newpatientswelcome #newhamburg #wilmot

Thursday, January 21, 2021

Neck Pain

Neck pain can result from a variety of causes, including:

  • Postural strain
  • Restricted movement of the spinal joints
  • Injuries and accidents

When the joints in your neck are not moving properly this can also cause pain, tingling or numbness in your arms and hands. If neck pain is limiting your activities, consult a chiropractor for an assessment.


There are a few steps you can take on your own that may help to reduce the pain and improve the function of your neck. Follow these tips for living well:


1. Movement

✅ Avoid sitting or standing for too long, as poor posture and sedentary behaviour are key causes of neck pain.

✅ Schedule frequent breaks into your day to get up and move.

✅ The free app Straighten Up Canada from the Canadian Chiropractic Association has simple, fast and easy exercises to keep you moving.


2. Ergonomics

✅ Check your work station set up to make sure it is optimized for your musculoskeletal health!

✅ Remember to sit with your spine in a neutral position, avoid jutting your chin forward or rounding your shoulders and keep your back muscles engaged.


3. Relax

✅ Many of us hold stress and tension in the muscles surrounding our neck and shoulders, and this may cause pain or discomfort.

✅ By integrating relaxation techniques into your day, you can ease the tension, refocus and relieve the pain.

✅ Try breathing exercises, gentle stretches, walk at lunch or after dinner, get a massage or sign up for a yoga class.


**If your neck pain persists or worsens, you should seek treatment from a chiropractor or other qualified health professional.


For more information visit

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #exercise #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot


Monday, January 18, 2021

The Health Benefits Of Strength Training

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

Strength training is exercise that uses weights or resistance to strengthen and enhance a muscle’s ability
to contract and do work.  Below are some of the numerous health benefits of strength training.

1.   Strength training plays a key role in body composition and weight management.  Simply put, strength training burns calories, improves body composition by building lean muscle tissue, and thereby reduces fat stores in the body.

2.    Strength training reduces the risk of cardiovascular disease.  Heart disease risk is lower when the body is leaner and less fat.  Other associated benefits include decreased cholesterol levels and lowered resting blood pressure.  Strength training will also help improve glucose (sugar) metabolism.  Poor glucose metabolism is strongly associated with adult onset diabetes.

3.   Strength training stimulates bone mineral density development and reduces the rate of bone loss.  This is crucial at younger ages for maximizing bone density.  It is also important in older individuals looking to prevent or slow down the bone-thinning disease osteoporosis as it decreases the likelihood of fractures and morbidity related to fractures.

4.   Building muscle through strength training is helpful for recovering from and preventing injury as it helps improve overall strength, endurance, stamina, flexibility, balance and coordination.

5.    Strength training can be beneficial for those suffering from arthritis.  Studies in older men and women with moderate to severe arthritis have shown that a strength training program can help general physical performance with everyday activities, and improve clinical signs and symptoms of the disease resulting in decreased pain and disability.

Below are some useful tips that can help individuals get safely started on a strength training program:

·      Strength training exercises can be accomplished with conventional weight-training equipment, hand-held "free weights", and resistance bands/tubing.  An individual can also use their own body weight while performing push-ups, pull-ups, dips, stair climbing, lunges, and wall squats.

·      Modest benefits from strength training can be seen with two to three training sessions a week lasting just 15 to 20 minutes each.  A resistance level heavy enough to tire your muscles after about 8 to 12 repetitions is sufficient.  When you can easily do 12 or more repetitions of a certain exercise, increase the weight or resistance.  Rest at least one full day between exercising each specific muscle group.

·    Always perform strength training in a safe manner with proper technique and stop if you feel pain.  Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you’ve overdone it and that your program/activity needs to be modified.

A lifetime of regular strength training exercise is ideal, but it is never too late to start!  If you are over 35, have been sedentary for some time, or have a specific health condition or limitation, consult with a knowledgeable health care provider before beginning any new exercise program.  For more information, visit

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.

Thursday, January 14, 2021

COVID-19 UPDATE - New Hamburg Wellness Centre Is Open!


On January 12, 2021, the Ontario government announced a stay-at-home order as part of its previously enacted Reopening Ontario (A Flexible Response to COVID-19) Act.

As cited under the Act's Health Care and Social Services Section 53, please be informed this order DOES NOT prohibit the practitioners at New Hamburg Wellness Centre (NHWC) from being open. Ontarians are able to travel to access treatment services from the regulated health care practitioners at NHWC.

Our Centre will continue to follow PPE and COVID-19 health and safety precautions to assure the safety of patients, staff and the general public. For a detailed explanation of the COVID-19 Safety Measures we have implemented at our office, please visit our website at:

If you have any specific questions or concerns, please do not hesitate to contact us.


The NHWC Team



Wednesday, January 13, 2021

New Hamburg Physiotherapy

Physiotherapists are regulated health care professionals with a significant role in health promotion and treatment of injury and disease.

Physiotherapy utilizes various treatment techniques including manual therapy and rehabilitative exercise prescription to help you become more functional in your daily activities.  



·         Osteoarthritis

·         Trauma From Injuries & Falls

·         Acute & Chronic Muscle & Joint Conditions

·         Sports Related Injuries

·         Repetitive Strain Conditions

·         Post-surgical Rehabilitation

·         Joint Replacement Rehabilitation

·         Neurological Conditions (CVA, MS, ALS)

·         Respiratory Conditions (COPD, asthma, pneumonia, cystic fibrosis)

·         Mobility Issues

Jere Bukich, our physiotherapist is also an ADP (Assistive Devices Program) authorizer for mobility devices (rollator walkers only).

Physiotherapy treatment is covered by many Extended Health Care (EHC) plans.  Please check your policy for details.

#newhamburgphysiotherapy #newhamburgwellness #physiotherapy #physiotherapist #physicaltherapy #manualtherapy #exercise #rehabilitativeexercise #orthopaedicinjuries #sportsinjuries #workplaceinjuries #motorvehicleaccidentinjuries #assistivedevicesprogram #rollatorwalkers #wecanhelp #newpatientswelcome #newhamburg #wilmot

Friday, January 8, 2021

Your Health Checklist For The New Year

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

The New Year is here  and it is time to start thinking about all the changes or “resolutions” we would like to commit to.  The purpose of this article is to give you a head start on planning to act on those resolutions that pertain to health and wellness.

GETTING MORE EXERCISE:  Always a popular promise many individuals make to themselves going into the New Year.  Unfortunately, many fail to engage in or sustain a meaningful exercise program.  Several keys to making exercise work for you include scheduling exercise into daily activities to make it as convenient as possible, and choosing exercise activities that you enjoy.  Health benefits can be realized in as little as 30 minutes, three times per week.  Starting off slowly and easing into activity will help prevent injuries.  Be sure to incorporate components of aerobic, resistance, and flexibility training to ensure you are getting the full benefits of exercise.

NUTRITIONAL BALANCE:  Sensible eating should consist of nutritional balance with the correct proportion of quality carbohydrates, proteins, and healthy fats.  Significant and positive changes can be made to your eating habits by cutting down serving sizes, eliminating unhealthy snacking, and minimizing foods that can be detrimental to your health.  Your body only functions as well as the fuel you put into it.

STRESS MANAGEMENT:  Unresolved stresses can lead to many health problems if left unchecked.  Changing the way we think about stress can be the first step toward better health.  Some stresses can be avoided while others can be confronted and resolved or managed.  There are certain stresses that we cannot do anything about, so don’t fret about things beyond your control.  Rely on close friends and family to help you through times of stress.  The New Year is a time of starting fresh, and letting go of things that prevent you from enjoying life.

SLEEP:  Important biological mechanisms function during sleep hours to help our bodies recharge, recover, and recuperate.  The average adult requires six to eight hours of restful sleep each night.  As little as three days of sleep deprivation has been shown to significantly compromise productivity, create problems in relationships, and contribute to numerous health problems.  Restful sleep is essential for good health and its importance should not be underestimated.

ELIMINATING BAD HABITS:  From a health and wellness perspective, some of these may include quitting smoking, limiting alcohol or caffeine intake, watching less TV, not brushing or flossing our teeth regularly, or being ornery towards others.  In reality, a list of bad health habits may be longer for some than others.  Commit to eliminating three of your worst health habits and see how much better this makes you feel.

For additional information on how you can improve your health and wellness, visit our website at   

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.

Wednesday, January 6, 2021

Ontario Chiropractic Association: Simple Things

Our days are filled with simple tasks and moments: rising, dressing, driving, eating, playing and so much more. But if pain and mobility issues are making those simple, small things into huge obstacles to overcome, it’s time to see a chiropractor.


Come see one of our awesome chiropractors at NHWC by calling 519-662-4441.

New patients are always welcome and no referral is needed.

Visit for more information.

Tuesday, January 5, 2021

Importance of Sleep

 Author: CCA Staff Team

We know that physical activity and a good diet go hand in hand when it comes to our health. We also understand the importance of personal hygiene practices, like brushing our teeth and bathing. But do we place a similar emphasis on our sleeping patterns?

Sleep plays an important role in maintaining a person’s health and well-being over the course of their life. During sleep, your body is working to restore itself and support healthy brain function and physical health for the next day. Therefore, getting good quality sleep can help protect and improve your mental health, physical health, and overall quality of life.

According to the National Institute of Health, 50–70 million adults in the United States suffer from a sleep disorder or report having insufficient sleep. Studies have shown that not getting enough sleep can lead to cognitive impairments such as difficulty making decisions, solving problems, learning and retaining information, controlling emotions and behaviour, or coping with change. Ongoing sleep deficiency is also linked to an increased risk of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.

Exercise plays a role in how well your body is able to rest-up: research has shown that increased sedentary time is associated with poorer sleep quality than those who reported exercising. Those who exercised more regularly were less likely to report sleep disturbances and daytime tiredness.

The National Sleep Foundation issued recommendations for appropriate sleep durations. The recommended sleep guidelines show that at different stages of our lives we require different amounts of sleep. Typically, infants and newborns need nearly twice as much sleep as a fully-grown adult, and that duration reduces in slight increments as children grow into adults:
  • Newborns (0–3 months): 14–17 hours each day
  • Infants (4–11 months): 12–15 hours
  • Toddlers (1–2 years): 11–14 hours
  • Preschoolers (3–5 years): 10–13 hours
  • School-age children (6–13 years): 9–11 hours
  • Teenagers (14–17 years): 8–10 hours
  • Younger adults (18–25 years): 7–9 hours
  • Adults (26–64 years): 7–9 hours
  • Older adults (65+ years): 7–8 hours

It’s never too late to develop good sleep habits. Here are a few things you can do to boost your sleep quality and get you into a routine for a good night’s sleep:
  1. Stick to a regular sleep–wake schedule, even on weekends
  2. Avoid screen time (TV, phone, tablet, computer) within two hours of bedtime
  3. Make sure your bedroom is dark and quiet
  4. Limit daytime naps
  5. Include physical activity in your daily routine

These are just a few of the steps you can take to ensure your body and your environment is primed for sleep. For more tips on how to improve your sleep quality and habits, ask your chiropractor.
#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #wecanhelp #recordreaderaward2020
#backcaretips #sleep



Monday, January 4, 2021



Welcome 2021! 

What are your health and wellness goals this year? 


ü Low Back Pain, Mid Back Pain, and Neck Pain

ü Migraine and Tension Headaches

ü Sciatica and Disc Herniation

ü Whiplash and "Pinched Nerves"

ü Sprains, Strains and Muscle Spasms

ü Shoulder, Wrist, Elbow and Hand Injuries

ü Hip and Knee Conditions

ü Foot and Ankle Complaints

ü Tendonitis, Osteoarthritis, and Bursitis

ü Repetitive Strain Injury

ü Pregnancy Related Conditions

ü Postural Strain and Ergonomics

ü Sport, Work, and Motor Vehicle Injuries

ü Wellness and Preventative Care

Our team of Chiropractors, Massage Therapists and Physiotherapist work together to create a custom treatment plan for YOU!


Experience our award winning team & clinic, NEW HAMBURG WELLNESS CENTRE in Wilmot Township!

Helping patients since 2003.


New patients always welcome.


#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgwellness #chiropractic #massage #physiotherapy #wecanhelp #recordreaderaward2020