Fitness Tips For Recreational Athletes

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

Physical activity is an important part of a healthy lifestyle.  Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture.  Included below are some tips to help you protect your body and prevent injury so that you can get the most from your favourite activity this summer season.

1.    Warm-up and cool-down both before and after your game.  Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

2. Improve your performance by including flexibility and strengthening exercises as part of your training and practice routine. Muscles act as important shock absorbers and help prevent strains and sprains of vulnerable regions such as the back and neck, along with the shoulder, elbow, wrist, hip, knee, and ankle joints.

3.    Nourish your body by staying hydrated.  Drink plenty of fluids before, during and after physical activity - even in colder weather.  Remember that once you are thirsty, you are already starting to dehydrate.  Dehydration affects your energy level and your physical functioning.

4.    Prepare for the elements.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, and a premature aging and wrinkling of the skin.  To protect from sun exposure, apply sunscreen and wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

5.  Learn the proper technique.  Learn the right technique for your sport from the beginning.  Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits.  Poor technique can also cause injury to your joints and muscles.

6.    Use the right equipment.  Make sure your equipment is the right fit, height and capacity for you to avoid a sport-related injury.  Recreational athletes should have their equipment professionally fitted and checked before starting out.

7.    Avoid over-training.  Too much.  Too fast.  Too soon.  Over-training is one of the most common causes of recreational athletic injuries.  Take your time and work up to it slowly before pushing yourself too hard.  Remember – rest is as important as training.  Take a training break and give your body a chance to recover.

In the event that you suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

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.

The Basic Characteristics Of Exercise

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

Regular exercise has long been identified as an essential element of good health.  Below is a brief summary regarding some of the basic characteristics of a balanced exercise program.

·   Cardiovascular exercise improves the body’s capacity to deliver oxygen to working muscles and organs.  It is also a great way to help lose weight and control blood sugar levels.  Swimming, interval training, cycling, jogging, and power walking are a few examples.  It is recommended that an individual engage in a minimum of 15-30 minutes of cardiovascular exercise at least three times per week.

·      Resistance or strengthening exercise enhances a muscle’s ability to contract and do work.  Strengthening exercises can vary from using fitness machines, simple dumbbells at home, rubber bands, or your own body weight.  Improving or maintaining strength is important for preserving and building bone density.  This can assist in preventing osteoporosis and decrease the risk of fracture from falls.  Strengthening exercises can also boost metabolism and help keep a healthy body weight.

·      Flexibility exercise helps to maintain a joint’s complete range of motion.  Stretching is the most familiar form of this type of exercise but it can also include activities such as Tai Chi, Pilates, and Yoga.  Individuals with arthritic conditions can find this type of exercise extremely beneficial in helping them cope with stiff and painful joints.  This type of exercise can also prepare the body for physical activity to help minimize the risk of injury.

The exercise components of intensity, duration, and frequency will influence how one progresses through an exercise program.  For example, someone performing the cardiovascular portion of their exercise program of walking will find that after a short while they are able to walk quicker (intensity), longer (duration), and 5 days a week instead of 3 (frequency).  This same person also finds that they are progressing in their resistance program because they can now lift a heavier dumbbell (intensity), 10 times instead of 6 (duration), and 4 times a week instead of 2 (frequency).  A simple explanation for all of this is that your body is learning through exercise how to adapt to these positive stresses being placed upon it.  In order to keep progressing, the body must have a new stimulus placed on it every once in a while.  Of course there are limits to this, and sometimes switching the nature of the exercise you perform can be an adequate change in stimulus, resulting in continued health benefits from exercise.

A lifetime of regular cardiovascular, resistance, and flexibility 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 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.

Fitness Tips For Recreational Athletes

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

Physical activity is an important part of a healthy lifestyle.  Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture.  Included below are some tips to help you protect your body and prevent injury so that you can get the most from your favourite activity this summer season.

1.    Warm-up and cool-down both before and after your game.  Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

2.    Improve your performance by including flexibility and strengthening exercises as part of your training and practice routine.  Muscles act as important shock absorbers and help prevent strains and sprains of vulnerable regions such as the back and neck, along with the shoulder, elbow, wrist, hip, knee, and ankle joints.

3.    Nourish your body by staying hydrated.  Drink plenty of fluids before, during and after physical activity - even in colder weather.  Remember that once you are thirsty, you are already starting to dehydrate.  Dehydration affects your energy level and your physical functioning.

4.    Prepare for the elements.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, and a premature aging and wrinkling of the skin.  To protect from sun exposure, apply sunscreen and wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

5.    Learn the proper technique.  Learn the right technique for your sport from the beginning.  Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits.  Poor technique can also cause injury to your joints and muscles.

6.    Use the right equipment.  Make sure your equipment is the right fit, height and capacity for you to avoid a sport-related injury.  Recreational athletes should have their equipment professionally fitted and checked before starting out.

7.    Avoid over-training.  Too much.  Too fast.  Too soon.  Over-training is one of the most common causes of recreational athletic injuries.  Take your time and work up to it slowly before pushing yourself too hard.  Remember – rest is as important as training.  Take a training break and give your body a chance to recover.

In the event that you suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

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.

The Basic Characteristics Of Exercise

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

Regular exercise has long been identified as an essential element of good health.  Below is a brief summary regarding some of the basic characteristics of a balanced exercise program.

·        Cardiovascular exercise improves the body’s capacity to deliver oxygen to working muscles and organs.  It is also a great way to help lose weight and control blood sugar levels.  Swimming, interval training, cycling, jogging, and power walking are a few examples.  It is recommended that an individual engage in a minimum of 15-30 minutes of cardiovascular exercise at least three times per week.

·        Resistance or strengthening exercise enhances a muscle’s ability to contract and do work.  Strengthening exercises can vary from using fitness machines, simple dumbbells at home, rubber bands, or your own body weight.  Improving or maintaining strength is important for preserving and building bone density.  This can assist in preventing osteoporosis and decrease the risk of fracture from falls.  Strengthening exercises can also boost metabolism and help keep a healthy body weight.

·        Flexibility exercise helps to maintain a joint’s complete range of motion.  Stretching is the most familiar form of this type of exercise but it can also include activities such as Tai Chi, Pilates, and Yoga.  Individuals with arthritic conditions can find this type of exercise extremely beneficial in helping them cope with stiff and painful joints.  This type of exercise can also prepare the body for physical activity to help minimize the risk of injury.

The exercise components of intensity, duration, and frequency will influence how one progresses through an exercise program.  For example, someone performing the cardiovascular portion of their exercise program of walking will find that after a short while they are able to walk quicker (intensity), longer (duration), and 5 days a week instead of 3 (frequency).  This same person also finds that they are progressing in their resistance program because they can now lift a heavier dumbbell (intensity), 10 times instead of 6 (duration), and 4 times a week instead of 2 (frequency).  A simple explanation for all of this is that your body is learning through exercise how to adapt to these positive stresses being placed upon it.  In order to keep progressing, the body must have a new stimulus placed on it every once in a while.  Of course there are limits to this, and sometimes switching the nature of the exercise you perform can be an adequate change in stimulus, resulting in continued health benefits from exercise.

A lifetime of regular cardiovascular, resistance, and flexibility 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 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.

Preparing Your Body For Golf Season

By:  Dr. John A. Papa, DC, FCCPOR(C)

Warmer weather signals the start of summer and golfers can’t wait to get on the course to start their season.  Good preparation can go a long way in helping to avoid and/or minimize the chances of suffering a muscle or joint injury while playing golf.  Included below are some tips to improve your game and prevent the pain!

1.    Prepare physically by including flexibility and strengthening exercises as part of your training and practice routine.  Muscles act as important shock absorbers and help prevent strains and sprains of vulnerable regions such as the back, along with the shoulder, elbow, wrist, hip, and knee joints.

2.    Warm-up and cool-down both before and after your game.  Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

3.    Nourish your body by staying hydrated.  Drink plenty of fluids before, during and after your game and steer clear of caffeine and alcohol as they further dehydrate you.  Dehydration affects your energy level and your physical functioning.  Consider bringing nutritious snacks to help maintain your blood sugar levels during play.

4.    Use a wheeled golf cart for carrying heavy clubs.  Alternate every hole by pushing or pulling your golf cart to help prevent cumulative strain on your body.  If you must carry your golf bag, use both shoulders straps.  This will spread the weight across a greater area.  If there is only one strap, alternate sides frequently.  If you find that your bag is getting too heavy, put it down and take a break.

5.    Prepare for the elements.  Golf requires long periods of standing.  Choose a golf shoe that fits comfortably while providing adequate support.  This may help prevent knee, hip, and lower back pain.  To protect from sun exposure, apply sunscreen and wear a wide-brim hat.  Wear loose and comfortable clothing.  Know your physical limits.  Playing too much too soon is one of the most common causes of golf injuries, so build your tolerance and pace yourself.

6.    Whether it is your golf clubs or your golf swing, golf can be a very technical sport. Ensure that your clubs are  the right height and grip.  Select irons with large heads and graphite shafts to lessen vibration.  Adopting a golf swing based on your physical and biomechanical capacity is important.  Take lessons to learn the correct swing technique and avoid unnecessary injuries.  A golf professional can help you with club selection and technique.

In the event that you suffer a muscle or joint injury while golfing that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca. The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

 

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.

Recreational Activities for Seniors

Canadian Chiropractic Association

It is important to manage your health at any age, but it is even more so when you age to keep an active lifestyle. Mobility, for example, typically declines with age which can lead to important loss of function and independence. Yet, we often take it for granted until it is too late. Regardless of the type of activity you enjoy, staying active as you age is critical to not only maintaining health but also your quality of life and independence.

 

In fact, it is never too late to start introducing new activities in your life. Even if mobility is currently a challenge, there are numerous ways to work around current limitations and introduce physical activity into your daily routine.

 

Here are some tips to consider:

 

The World Health Organization (WHO) recommends that older adults continue to be active. Here are some of the key recommendations made by the WHO¹:

1. Older adults should do at least 150 minutes of moderate-intensity aerobic activity, or at least 75 minutes of vigorous-intensity aerobic activity throughout the week, or an equivalent combination of moderate- and vigorous-intensity activity.

    
2. Aerobic activity should be performed in bouts of at least a 10 minute duration.

    
3. For additional health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week.

    
4. Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week.

    
5. Muscle-strengthening activities, involving major muscle groups, should be done on 2 or more days per week.

    
6. When older adults cannot do the recommended amounts of physical activity due to existing health condition(s), they should be as physically active as their abilities and conditions allow. Progressively introducing even small amounts of activity can have important and meaningful impacts.

For those who enjoy group activities, consider group classes that are specifically tailored for seniors.

Commonly, these are organized and instructed by trained professionals who have an interest and knowledge in supporting healthy aging. In fact, a chiropractor can also recommend specific movements and activity to help improve your mobility and enhance the health of your MSK system.

 

If you would rather exercise alone and on your own schedule, you may consider the following:

 

• Biking indoors or outdoors (weather dependent)
• Swimming
• Cardiovascular training like walking or wheeling, or even following a low-impact fitness video at home

 

Whether you are a senior or you simply want to enhance your mobility, it’s important to keep moving and introduce consistent physical activity into your routine. Consult with a healthcare professional before engaging in new physical activity.

 

1. The World Health Organization, “Global Strategy on Diet, Physical Activity and Health: Physical Activity for Older Adults,” http://www.who.int/dietphysicalactivity/factsheet_olderadults/en/.

The Basic Characteristics Of Exercise

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

Regular exercise has long been identified as an essential element of good health.  Below is a brief summary regarding some of the basic characteristics of a balanced exercise program.

·        Cardiovascular exercise improves the body’s capacity to deliver oxygen to working muscles and organs.  It is also a great way to help lose weight and control blood sugar levels.  Swimming, interval training, cycling, jogging, and power walking are a few examples.  It is recommended that an individual engage in a minimum of 15-30 minutes of cardiovascular exercise at least three times per week.

 

·        Resistance or strengthening exercise enhances a muscle’s ability to contract and do work.  Strengthening exercises can vary from using fitness machines, simple dumbbells at home, rubber bands, or your own body weight.  Improving or maintaining strength is important for preserving and building bone density.  This can assist in preventing osteoporosis and decrease the risk of fracture from falls.  Strengthening exercises can also boost metabolism and help keep a healthy body weight.

·        Flexibility exercise helps to maintain a joint’s complete range of motion.  Stretching is the most familiar form of this type of exercise but it can also include activities such as Tai Chi, Pilates, and Yoga.  Individuals with arthritic conditions can find this type of exercise extremely beneficial in helping them cope with stiff and painful joints.  This type of exercise can also prepare the body for physical activity to help minimize the risk of injury.

The exercise components of intensity, duration, and frequency will influence how one progresses through an exercise program.  For example, someone performing the cardiovascular portion of their exercise program of walking will find that after a short while they are able to walk quicker (intensity), longer (duration), and 5 days a week instead of 3 (frequency).  This same person also finds that they are progressing in their resistance program because they can now lift a heavier dumbbell (intensity), 10 times instead of 6 (duration), and 4 times a week instead of 2 (frequency).  A simple explanation for all of this is that your body is learning through exercise how to adapt to these positive stresses being placed upon it.  In order to keep progressing, the body must have a new stimulus placed on it every once in a while.  Of course there are limits to this, and sometimes switching the nature of the exercise you perform can be an adequate change in stimulus, resulting in continued health benefits from exercise.

A lifetime of regular cardiovascular, resistance, and flexibility 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 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.

Fitness Tips For Recreational Athletes

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

Physical activity is an important part of a healthy lifestyle.  Being active can help you maintain a healthy weight, reduce blood pressure, build strong bones, relieve stress, and maintain flexibility and good posture.  Included below are some tips to help you protect your body and prevent injury so that you can get the most from your favourite activity this summer season.

 

1.    Warm-up and cool-down both before and after your game.  Include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.

2.    Improve your performance by including flexibility and strengthening exercises as part of your training and practice routine.  Muscles act as important shock absorbers and help prevent strains and sprains of vulnerable regions such as the back and neck, along with the shoulder, elbow, wrist, hip, knee, and ankle joints.

3.    Nourish your body by staying hydrated.  Drink plenty of fluids before, during and after physical activity - even in colder weather.  Remember that once you are thirsty, you are already starting to dehydrate.  Dehydration affects your energy level and your physical functioning.

4.    Prepare for the elements.  Avoid sunburn which is a result of overexposure to the sun’s UV radiation and can contribute to certain skin cancers, and a premature aging and wrinkling of the skin.  To protect from sun exposure, apply sunscreen and wear a wide-brim hat and light-colored clothing that covers your exposed skin.  Your eyes should also be protected with UV blocking sunglasses.  Outdoor activities and sports should be limited to the early morning or late afternoon when UV rays are not as strong.  Be cautious on cloudy days, as your skin is still susceptible to burn under these conditions.

 

5.    Learn the proper technique.  Learn the right technique for your sport from the beginning.  Using the wrong sport-specific technique can create incorrect muscle memory and can make it difficult to break bad habits.  Poor technique can also cause injury to your joints and muscles.

 

6.    Use the right equipment.  Make sure your equipment is the right fit, height and capacity for you to avoid a sport-related injury.  Recreational athletes should have their equipment professionally fitted and checked before starting out.

 

7.    Avoid over-training.  Too much.  Too fast.  Too soon.  Over-training is one of the most common causes of recreational athletic injuries.  Take your time and work up to it slowly before pushing yourself too hard.  Remember – rest is as important as training.  Take a training break and give your body a chance to recover.

 

In the event that you suffer a muscle or joint injury that does not subside, you should contact a licensed health professional.  For more information, visit www.nhwc.ca.  The author credits the Canadian Chiropractic Association (CCA) in the preparation of this educational information for use by its members and the public.

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.