Newsletter

Top Reasons Why Physical Fitness is a Must!

Regular exercise is one of the most important things you can do to stay healthy. If you are worried about getting hurt or doing too much, the good news is that most exercises and fitness programs can be modified to suit your level and age. The key is to start slow and gradually increase your level of activity. The risk goes up if you don’t usually get much physical activity and then all of a sudden do vigorous-intensity aerobic activity, like shoveling snow. Most people are not getting enough physical activity and doctors are now starting to PRESCRIBE exercise! The current guidelines state that people should get at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic or 75 minutes of vigorous-intensity aerobic activity. Remember, this is the MINIMUM. It is important to include both aerobic exercises and strength training in these 150 minutes. It can be split in 30 min per day and even 15 min at a time but no less than that.

Here are some reasons why physical fitness is important:

Helps to control weight

This is an obvious one but you must remember that both diet and physical activity play a critical role in controlling your weight. You gain weight when the calories you burn, including those burned during physical activity, are less than the calories you eat or drink. When it comes to weight management, people vary greatly in how much physical activity they need. You may need to be more active than others to achieve or maintain a healthy weight.

Reduces Your Risk of Cardiovascular Disease

Heart disease and stroke are two of the leading causes of death in Canada but following the guidelines listed above, you can significantly reduce your chances of falling victim to these diseases. Regular physical activity can also lower your blood pressure and improve your cholesterol levels.

Reduces your risk of Type 2 Diabetes and Metabolic Syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is a condition in which you have some combination of too much fat around the waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugar. Research shows that lower rates of these conditions are seen with 120 to 150 minutes (2 hours to 2 hours and 30 minutes) a week of at least moderate-intensity aerobic activity. And the more physical activity you do, the lower your risk will be.

Already have type 2 diabetes? Regular physical activity can help control your blood glucose levels.

Reduce Your Risk of Some Cancers

Being physically active lowers your risk for two types of cancer: colon and breast. Research shows that:

  • Physically active people have a lower risk of colon cancer than do people who are not active.
  • Physically active women have a lower risk of breast cancer than do people who are not active.

Reduce your risk of endometrial and lung cancer. Although the research is not yet final, some findings suggest that your risk of endometrial cancer and lung cancer may be lower if you get regular physical activity compared to people who are not active.

Strengthen Your Bones and Muscles

As you age, it’s important to protect your bones, joints, and muscles. Not only do they support your body and help you move, but keeping bones, joints, and muscles healthy can help ensure that you’re able to do your daily activities and be physically active. Research shows that doing aerobic, muscle-strengthening and bone-strengthening physical activity of at least a moderately-intense level can slow the loss of bone density that comes with age.

Hip fracture is a serious health condition that can have life-changing negative effects, especially if you’re an older adult but people who do 120 to 300 minutes of at least moderate-intensity aerobic activity each week have a lower risk of hip fracture.

Regular physical activity helps with arthritis and other conditions affecting the joints. If you have arthritis, doing 130 to 150 minutes a week of moderate-intensity, low-impact (like swimming or dancing)aerobic activity can not only improve your ability to manage pain and do everyday tasks, but it can also make your quality of life better.

Improve Your Mental Health and Mood

With our long winters, we often find ourselves a bit down and low on energy. Regular physical activity can help keep your thinking, learning, and judgment skills sharp. It can also reduce your risk of depression, help boost your energy, help your sex life and help you sleep better.

So no matter what your age is or your fitness level, the benefits of exercise far outweigh the risks. We recently sat down with Burlington’s award-winning personal trainer and gym owner Jan Vlachy of JV Pro Fitness to talk about what he thinks is the most important thing to keep in mind when trying to stay active. Here is what he had to say:

Consistency -A healthy lifestyle needs consistency, in order to be successful. Do you have goals? Need to write these goals down on paper and reflect at the end of each week.. Evaluate. Can you do better?

Whether it’s weight-loss, muscle tone, general fitness, post-injury, it needs consistency. If you can do better, make a small change. Commit to what you’re doing if you’re serious about your goals.. turn up the intensity, hire a professional to keep you accountable, bring a friend, surround yourself with the right support group. If you miss your workout, make it up. If you didn’t do so well last time, do better next time. If you’re not noticing a change, make a change. Are you helping or harming your body with the food you eat? All these things need reflection. It can be yoga, personal training, physio, chiro, they should all be approached with a similar attitude.

To be as healthy as can possibly be…be the best version of yourself!”

Since many of our patients see Jan and are happy with the results, we also asked Jan to outline his services in greater detail for the benefit of anyone who might be interested in starting a program:

V Pro Fitness“At JV Pro Fitness we offer a FREE consultation/assessment where we discuss your goals and how to make it possible. This includes a weigh-in, measure and 30-minute body-weight workout.Workouts are tailored to your level and age.

Personal Training is usually for the beginner, who maybe have never tried fitness, or has been inactive for a long period of time. Personal Training is also the best way to keep fit. Depending on the fitness level, it can be a gentle approach or a grueling 30 minutes.

Bootcamps at JV Pro Fitness are recommended for those who’ve been active or been involved with Personal Training at the studio. They are 60 minutes in length with a cool down stretch at the end. Not necessarily double the work from Personal Training, it has more downtime and more people to share space so it may give you more breathing time.”

Currently, JV Pro Fitness is offering a deal on the Bootcamp sessions: 5 free sessions with the purchase of 10!! If you’d like to try a class with Jan or would like to try a free assessment with him, you can email Jan directly at jan@jvprofitness.com or visit www.jvprofitness.comfor more info.

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Mother’s Day Special

We are giving away a free 60-minute massage. Read more to find out how you can win!

 ENTER TO WIN A FREE 60 MINUTE MASSAGE IN OUR BALLOT BOX IN THE CLINIC. WINNER WILL BE ANNOUNCED MONDAY MAY 12TH.

In addition, book a message on Friday, May 9th and receive $10 off

Each relaxation massage will come with complimentary 

DAVID’S TEA

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We Won! All Thanks To You

THANK YOU!

We recently received the great news that we won the Platinum Award for Best Chiropractic Clinic in addition to our own Dr. Cameron Edgar winning the Platinum Award for Best Acupuncturist.

Yours in health

Drs. Maja and Cameron Edgar

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March 2014 Newsletter

Slips, Whips and Falls – Treating Injuries After Accidents

We feel that it is of the utmost importance that an early return to usual activities takes place after a car accident or fall and that prescribed rest should always be limited to a short duration. Most importantly, the patient with whiplash needs to be informed that usual activities may be temporarily painful but are not harmful.

Although whiplash is the most common injury seen after a motor vehicle accident, we also treat a variety of other injuries resulting from an accident, including fractures, sprains, and strains of other body parts, and chest or knee contusions which result from impact with the steering wheel, dashboard or airbag.

Comprehensive Rehabilitation Program

We have found that a combination of the following treatment modalities is very effective at helping the patient return to their pre-accident function:

Passive joint mobilization. A therapist gently and repetitively moves the joints in the neck region to reduce pain and restore normal movement in the neck. This can be used if it reduces your symptoms.

Acupuncture. Fine needles are inserted into specific points on the body. Acupuncture can significantly reduce symptoms of pain and discomfort.

Transcutaneous Electrical Nerve Stimulation (TENS) or Interferential Current (IFC), Heat, Ice, Massage, Ultrasound. These passive treatments/electrotherapies help to reduce inflammation, pain and to speed up healing in the injured tissues.

Active Stretching, Strengthening and Conditioning Program. After an accident, people often are scared to move too much in case they hurt themselves further. This fear often can lead to greater harm if they do not move enough and end up getting very stiff. It is important to begin gentle active movements ASAPafteran accident within pain tolerance.

Massage Therapy. Massage Therapy involves a range of manual techniques applied to the soft tissues (muscles) and joints of the body. The purpose of Registered Massage Therapy is to relieve pain, as well as rehabilitate and improve physical function. This can be very important after an accident as the muscles become tight and stiff from guarding against the impact.

Education. It is very important to teach our patients the many strategies available to ensure that the person can return to their previous level of activity as soon as possible. Issues addressed include correct posture, lifting techniques, pacing, home and workplace modifications, and usage of aids in helping everyday function.

Anti-inflammatory medication. For more severe cases, anti-inflammatories can be prescribed by your doctor in the short term to reduce pain and swelling. Use of this form of medication should be limited as it may have side effects such as stomach pain and nausea.

An important thing to remember if you have been in an accident is to not delay in seeking help and treatment. Effects of a more serious crash may recur over 6-18 months.

Rehabilitation and Functionality

After the initial acute phase following an accident, it is important to get back what you have lost. Whether that be your movement, strength, muscle mass or confidence, it’s paramount to get back to doing what you did before. A large part of that is progressing through a rehab program that includes exercises focusing on the areas that have been injured. This can range from simple movements using your own body weight to involving free weights.

Prevention/Intervention

As with most things, trying to avoid negative outcomes before they happen is the best “medicine”, whether that be wearing proper footwear while driving or paying more attention (Don’t Text!). In those instances where a fall or car accident does occur, the next best approach is to be proactive in your care for that injury. This means promptly getting treatment to the injured areas (by a health practitioner). The sooner you get in for treatment, the better your chances of healing faster. If you take the “maybe it will go away” approach to injuries, they are more likely to linger or become chronic.

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Core Strength and What it Means

The “core” actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso.

When we are talking about core strength we are really talking about spine stability, even more specifically low back or lumbar spine stability.

Studies have shown that without muscles, the spine will actually buckle and cause an injury with only 20 lbs of weight. So how can some people manage to lift well over 10x that much? Well, the answer is muscles. And not only the big back muscles that you automatically think of, but also many small muscles found running in between each bone (called a vertebra) of the spine.

These “core” muscles stabilize the spine as we bend, twist, lift and extend throughout our lives. And it’s when these muscles are not doing their jobs properly that we run into problems such as injuries from lifting the heavy box out of the car.

Your chiropractor will provide you with a set of exercises to improve your core strength.

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December 2013 Newsletter

Now that the snow has started to fly, these important tips will help keep you out of the office and feeling better.

Winter Care – Stay Safe This Winter Season

While we don’t get the most severe weather here in the Burlington area during winter, each year there are a few times when we are required to pull out that shovel. In the cold months we naturally tend to be less physically active which can lead to increased injuries when we are required to suddenly exert ourselves in brief, yet intense activity. That is why it’s good to be prepared and know how to properly work to avoid any injuries.

Dress for the weather

Layered clothing works better to keep your muscles warm and your skin dry so you don’t get chilled. You may want to invest in clothing designed specifically for winter outdoor activity or layer garments made of natural fibres.

Warm up

Before tackling any strenuous activity take the time to warm up with some overall conditioning(a 10-to 15-minute walk, even on the spot, should do it), followed by some simple stretching.

Simple Stretches to Warm Up

  • Touch your toes
  • Side Bends/Stretches
  • Arm/Shoulder Circles
  • Neck Circles
  • Lunges/Squats

Pick the right shovel

Use a lightweight pusher-type shovel. If you are using a metal shovel, spray it with Teflon first, so snow won’t stick to it.

Don’t let the snow pile up

If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow at once.

Push, don’t throw

Always push the snow to the side rather than throwing it. That way you avoid lifting heavy shovelfuls of snow, and sudden twisting or turning movements.

Bend your knees

If you find you have to lift a shovelful of snow, use your knees and your leg and arm muscles to do the pushing and lifting while keeping your back straight.

Take a break

If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shoveling immediately if you feel chest pain or back pain. If you have back pain that is severe or that persists for more than a day after shoveling, see a chiropractor. If you have chest pain that is severe, see a medical doctor immediately.

Don’t Wait, Get Help Right Away!

Some minor stiffness and tightness are to be expected following shoveling (especially if it has been a while since you have worked your muscles). Heat and rest are recommended in this case. If the stiffness persists for longer than a few hours or if you start to experience pain, make sure to give us a call so we can further assess for injury.

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Open House October 26, 2013

We are 1 year old and are having an open house to celebrate from 10 am- 2 pm. Come join us to meet the team and for some food and fun.

We will have delicious, healthy snacks from Kindfood along with refreshments and music. Make sure you bring your kids as Downtown Burlington is having their annual Treats in Our Streets. Kids can go to local businesses to play games, do fun crafts and even collect some candy and treats.

Please bring either a food donation for the Canadian Food Bank or a monetary donation towards the Reach Out Centre for Kids (R.O.C.K.) which is a downtown Burlington center for children with mental health problems.

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