NeuroFocus Physiotherapy & Sports Injury Clinic
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Stay active during the Holiday Season!

During this busy and hectic time of the year, you may find yourself struggling just to find time to stay active and exercise! After all, this it is important to end of strong on whatever goal you have set!

Here are a few quick tips to help you squeeze in a workout amidst the holiday craziness!

1) Pack your gym clothes!

This is a relevant tip despite what season we are in! However, during these winter days, days are shorter and the gloomy weather outside may discourage you from heading to the gym. Try packing your gym clothes in your trunk so that you don’t have to go home before heading out to the gym. This way, you can go straight from work and avoid the temptation of sitting on your couch or “taking a rest” before going to your workout!

2) Take the stairs! 

Check this. In one minute, a 150 pound person can burn up to 10 calories walking up the stairs opposed to 1.5 calories when taking the elevator! Try taking the stairs a couple times a day instead of opting for the elevator and you may find yourself having to catch your breath sometime!

3) Stay up to day with Community programs!

Take a trip down to your local community centre and explore what programs and drop ins they have available! Squeezing in one day a week to play some drop in volleyball, basketball or some indoor soccer can go a long way! There are also fun dance classes or yoga classes as well!

4) Park further away! 

Just like taking the stairs during work or school, parking further away forces you to squeeze exercise in your day! Walking the extra few meters throughout the week can really add up!

5) Cleaning! 

As the year comes to a close, I’m sure you want to get rid of things and start of the new year fresh! Cleaning your home can be a workout in itself! Lifting boxes, squatting down to pick up things and walking throughout your home are all movements that can be counted as exercise! You also, kill two birds with one stone here as you can get your place ready for the holiday festivities!

It is important to understand that the little things can have a big impact in the end. A decision to take the stairs can keep your legs in shape and keep up your cardio. Being prepared by packing your clothes can help you get into the mindset of going to the gym after work. It is these little details that make an impact! The holidays will always be a crazy time but it is also important to take care of yourself and find ways to stay active!

What is posture?

Posture is a term coined to describe the way you sit or stand. Throughout the day, we are continually going from sitting to standing and at the end of the day we may find that our bodies ache and are in pain. Our posture, the way we stand and sit throughout the day can contribute to our discomfort.

Having poor posture can contribute to many things:

– Back and neck pain
– Poor balance
– Difficulty breathing

Poor posture comes from the weakness in your core and in the spine. There are muscles that help you stay upright throughout the day. When these muscles are weak, they lose the ability to hold you up and therefore you may slouch. These muscled become weak when one lives sedentary lifestyles and neglect exercising these muscles.

What to do?

– BE AWARE! IT is important to check your posture throughout the day and re-adjust if needed. Stand up and stretch after sitting after a long period of time. The more mindful you are of your posture, the more you can correct it.

– EXERCISE! The core muscles need to be strengthened in order to keep you upright. Find time to go to the gym or work with a physiotherapist to help you target the muscles that need to be strengthened.

– Evaluate your work area. Our posture can tend to go bad when we are at our work stations. Jobs that require you to be sitting for an extended period of time can be a risk to your posture. Check your area and find ways in which you can change it to better facilitate good posture.

For example, a standing desk or a higher chair can help you with your workspace.

It is important that we are mindful of our bodies throughout the day. A poor posture can be the reason behind the discomfort you may be feeling. The more aware we are about our posture, the more we are capable of fixing it when needed!

Have you ever experienced low back pain?

At some point in your life, you will experience some sort of lower back pain. Back pain can hinder you from completing simple everyday tasks like taking a shower or picking up something off of the floor. Low back pain can be nonspecific which means that it is not attributed or caused by a certain disease or injury. If you are experiencing lower back pain, it is recommended to take actions such as exercise and constant movements.

Here are some quick tips to help you relieve some lower back pain:

-Move! It may seem counterproductive when you are battling pain, but it is recommended to keep moving! Walking is a great exercise to help relieve some of the back pain you may have.

-Take a break from lift any heavy objects. Your back plays a big role when carrying objects, it takes quite a bit of load. It is important not to put your back at risk when you are feeling pain.

-Take any medication prescribed/non-prescribed that can help with some pain relief.

-Utilize heat therapy to help relax some of the muscles.

-Using an ice pack can help if there is any swelling. Ensure that here is a towel between the ice pack and your skin

If your pain persists and you are finding it more difficult to manage in and around your home. Please see your family doctor or consult with a physiotherapist!