Trying to get in a lot of exercise before the holidays? Don't forget to take care of your body and consider the following to help with your recovery! Do not work out the same muscle group two days in a row (allow 48 hours between work outs for recovery) After a set of exercise, 2-3 minute rest intervals are sometimes needed, and up to 5 minutes may be needed Aim to drink 2-3 litres of water per day, increase your water intake with the more exercise that you do Ensure you warm up adequately prior to exercising (your warm up should be an activity that gradually increases your heart rate and includes dynamic stretches and movements that are similar to...
While I am not the best golfer, I do love to get out and hit the fairways from time to time. With the current "stay at home" order in effect in Ontario, golf courses are unfortunately closed. This is devastating for so many of us! But, on the bright side, the delayed start to the golf season offers the perfect opportunity to get your body prepared for the upcoming season. Golf is a very technical sport when it comes to the demands required by your body. A golf swing requires seamless mobility in the hip and thoracic spine along with stability in our core and shoulder girdle. The power from the swing starts with your legs. Restrictions in any of these...
Spring has sprung, and so has running season! If you are new to running, here are some simple strategies to help you get started. First and foremost, remind yourself that we do not run a marathon over night! It is important to set small goals for yourself rather than going all out and doing a 10 km run. Here are some other tips to help you on your running journey. Warm up: prior to setting out on your run, do a 5-10 minute warm up in order to gradually increase your heart rate and increase circulation to your muscles check out our Instgram page for some ideas! A walk/run/walk is a good way to introduce yourself to running walk a...
Happy New Year! We hope that you had a warm and enjoyable holiday season and are ready for 2021. With the new year, comes New Years Resolutions. Perhaps you have set a few goals for yourself: eat more greens, meditate daily, drink less alcohol, lose weight, exercise more and so. Which brings me to a common question patients ask: how much exercise do I need? The answer to that question depends on your goals. Firstly, for safety, you should always get clearance from your doctor prior to engaging in any exercise program. Once you have been cleared to safely start exercising, a good guideline to follow is the "24 Hour Movement Guideline" from the The Canadian Society for Exercise Physiology...
With the global pandemic, many of us have not been able to exercise as we are used to doing with gyms shutting down and more recently with the colder weather and less daylight hours. Consequently, this is impacting our health. I hear on the news alarming stories: that children aren't as active, the average person has gained something like 16 pounds because of less exercise and more comfort food, and not to mention the impact on our mental health with stress, anxiety and depression rates on the rise. Just because the weather is colder, gyms are shut down or are operating at a limited capacity, it doesn’t mean that your exercise routine should come to a halt. Exercise has so many benefits,...
