Posture Perfect

Ontario Chiropractic Association (OCA)

Good posture not only makes you look better, it also delivers increased energy, better breathing,

improved circulation, and less wear-and-tear on your joints. It’s an investment in both your appearance and your health.

 

The secret to good posture is maintaining the spine’s natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright and this can result in strain and pain.

 

When you slouch, you also put pressure on your lungs and stomach. This can affect breathing and digestion, as well as blood flow.

 

Does your posture pass the test?

Use a three-way mirror or have a friend help you check out these markers:

• When standing: your head, shoulders, hips and ankles should line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder-width apart or more.
• When looking at your back: are your shoulders and hips level or is one side higher than the other? Does your head tilt to one side or the other? Does one shoulder blade seem to be more prominent than the other? Do the muscles of the back seem more developed on one side, compared to the other? A healthy back should be symmetrical.
• When looking from the side, your neck and low back should curve to the front of your body, and your mid-back and pelvis should curve to the back. Postural distortions in the curves of your spine mean stress and strain on your back.

 

Tips for Standing Tall

• If you use a bag or briefcase with a single shoulder strap, choose a strap that is long enough to place over your head and rest on the opposite side from the bag. This helps distribute the weight of the bag evenly and prevents distorting your posture.
• High heels throw your spine out of alignment, making good posture difficult and often leading to low back pain. A low-heeled, supportive shoe is best, but if you are devoted to your fashion footwear, try to restrict the height to no more than two inches.
• Try not to sit in any one position for a long period of time. Take a quick stretch break or change positions every 30-45 minutes. For a quick and easy spinal stretch, stand up and raise your arms above your head.
• Strengthening your core back and abdominal muscles will help promote good posture by keeping your spine well supported.

 

Canada’s chiropractors are specialists in back health. If you are concerned about your posture, consider an evaluation.

How To Make Exercise A Regular Habit

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

Regular exercise has long been identified as an essential element of good health.  Despite this fact, many struggle to make exercise a regular habit.  Below are some helpful tips that can help individuals stick with an exercise program.

Make Exercise Convenient:  Incorporating regular exercise into a busy life necessitates some planning and sacrifice so it becomes a priority.  This may require scheduling exercise into everyday routines and/or making regular exercise as convenient as possible, thereby increasing the likelihood that it remains a priority.  Exercise does not need to be time consuming.  Regular bouts of exercise for as little as 30 minutes a day can have a positive impact on health.

Make Exercise Safe:  An exercise that may be considered safe for one individual may not be safe for another due to age, physical limitations, and other health concerns.  If you are not sure where to start, consult with a knowledgeable health care provider who can assist in choosing activities that are appropriate for you.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

Make Exercise Fun:  Individuals should choose a range of exercise activities that they enjoy.  Performing these activities with a workout buddy, friend, or family member also results in the exercise being more satisfying.  Those individuals who choose fitness and recreational activities they enjoy are more likely to be consistent with those activities.  Having another individual to share this with also increases the likelihood that you will continue with the exercise activity.

 

Make Exercise Feel Good:  Not only does exercise make you physically stronger; it also has the benefits of releasing excess tension, building self-esteem, and stimulating the body’s natural “feel good” chemicals called endorphins.  Although there may be some initial physical discomfort when beginning a new exercise program, this may be your body’s normal response when starting a new activity and should not last more than one to two weeks.  If discomfort or pain persists beyond this point, seek advice from an experienced individual to make sure the exercise you are performing is appropriate and being done correctly.

Make Exercise Practical:  Individuals beginning an exercise program need to have realistic expectations about the amount of time they can invest, the activities they will enjoy engaging in, and the physical and psychological benefits they expect to experience.

Regular exercise leads to tremendous health benefits that can be initiated by individuals of any age or shape.  For more information on health, wellness, and exercise, 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.

Starting An Exercise Program And Sticking To It

By:  Dr. John A. Papa, DC, FCCPOR(C)

The Christmas season is upon us and this means that New Years resolutions are not far behind.  Starting an exercise program will likely be on many people’s resolution lists.  Below are some helpful tips to help you stick with an exercise program.

 

Make Exercise Safe:  An exercise that may be considered safe for one individual may not be safe for another due to age, physical limitations, and other health concerns.  If you are not sure where to start, consult with an experienced and knowledgeable individual such as a personal trainer or health care provider who can assist in choosing activities that are appropriate for you.  If you have been inactive for a period of time, gradually ease into activity and take it slow.

Make Exercise Feel Good:  Not only does exercise make you physically stronger; it also has the benefits of releasing excess tension, building self-esteem, and stimulating the body’s natural “feel good” chemicals called endorphins.  Although there may be some initial physical discomfort when beginning a new exercise program, this may be your body’s normal response when starting a new activity and should not last more than one to two weeks.  If discomfort or pain persists beyond this point, consult with an experienced individual to make sure the exercise you are performing is appropriate and being done correctly.

Make Exercise Convenient:  Although incorporating regular exercise into a busy life necessitates some planning and sacrifice, the health benefits can be significant.  Regular exercise must be prioritized.  This may require scheduling exercise into everyday routines and/or making regular exercise as convenient as possible, thereby increasing the likelihood that it remains a priority.  Exercise does not need to be time consuming.  Regular bouts of exercise for as little as 30 minutes a day can have a positive impact on health.

Make Exercise Fun:  Individuals should choose a range of exercise activities that they enjoy.  Performing these activities with a workout buddy, friend, or family member also results in the exercise being more pleasurable.  Those individuals who choose fitness and recreational activities they enjoy are more likely to be consistent with those activities.  Having another individual to share this with will also increase the likelihood that you will stay with the exercise activity.

Individuals beginning an exercise program need to have realistic expectations about the amount of time they can invest, the activities they will enjoy engaging in, and the physical and psychological benefits they expect to experience.  Exercise leads to tremendous health benefits that can be initiated by individuals of any age or shape.  Hopefully we have inspired you to invest in the health of your future.  From all of us at the New Hamburg Wellness Centre, good luck and Seasons Greetings!

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.