Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems.
H E A LT H & W E L L N E S S
The Newsletter About Your Health & Caring for Your Body
CONCEPTOFMOVEMENT.COM
JULY 2020
MORE MOVEMENT, MORE
ENERGY GIVE YOURSELF A HEALTHY BOOST!
ALSO INSIDE
• Feel Better By Eating Better • What You Can Expect When You Come in For Your Appointment • Our Face Masks Are Popular and Selling Fast • Patient Success Spotlight • Exercise Essentials • Healthy Recipe
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1 1 0 B r a d f o r d S t r e e t , Un i t 1 B a r r i e , On t a r i o , Ca n a d a , L 4N 3B1 Call Us Today at (705) 728-9333
@ COMphysio
MORE MOVEMENT, MORE ENERGY G I V E Y O U R S E L F A H E A LT H Y BO O S T !
Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle changes are not made. How Can I Get Moving? There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. Some Easy Pain-Relief and Energy- Boosting Steps You Can Take On Your Own Include: • Decide to get up and get moving. • Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. • Walk or exercise at least 30 minutes every day. • Drink plenty of water.
• Stretch your legs, hips, spine, and neck for 10 minutes every day. • Don’t push yourself too far if you feel pain. • Make sure you are sitting properly at your desk or computer. • Take frequent breaks for breathing exercises. Inhale and exhale deeply. • Stretch your arms overhead frequently throughout the day. • Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Concept of Movement Physiotherapy & Performance Wellness, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, call (705) 728-9333 today to schedule your in-clinic or virtual appointment. We look forward to seeing you whether mask to mask or by video treatment. Learn more about Video Treatment by visiting out website at the following link: conceptofmovement.com/video- treatment
Increase Your Energy By Getting Up and Moving Today! Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work…many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. A consistent exercise plan can increase your energy and help you live a healthier life! Why is Physical Activity So Important? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes within your body. In fact, your circulation and lymphatic systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build up when the systems aren’t functioning as efficiently as they should.
WE C A N H E L P Y O U G E T M O V I N G A G A I N : C A L L ( 7 0 5 ) 7 2 8 - 9 3 3 3 T O D A Y !
FEEL BETTER BY EATING BETTER There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. 1. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. 2. Don’t Worry, “B” Happy. The B vitamins, including B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. 3. Drink Water. Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. 4. Be Active Whenever You Can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week. 5. Enjoy Your Food But Eat Less. Use a smaller plate for meals to help control the amount of food and calories you eat.
HEALTHY RECIPE FETA & HERB CRUSTED SALMON
PAT I E N T S U C C E S S S P O T L I G H T
Ingredients:
• 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped fresh parsley • 2 tablespoons roughly chopped
fresh chives • Juice from half a lemon
• 1/8 teaspoon salt • Pinch of pepper
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRETCH KNEES & HIPS Iliotibial Band Stretch Start by lying on your side with your back near the edge of your bed or table. Your affected leg should be on top. Next, let the top leg lower behind you as you maintain an extended knee as shown. You should feel a gentle stretch along the side of your leg. Hold for 10 seconds and repeat 3 times. Tom and his team at Concept of Movement are a professional group who work together to help clients reach their optimum health. I have worked with a physiotherapist, athletic therapist, and massage therapist at this clinic and have been incredibly pleased with all services and the continual improvement in my body’s physical functioning. I recommend Concept of Movement to all of my colleagues, friends, and acquaintances looking for superior health care.” - Sarah A.
Directions: Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!
OUR FACE MASKS ARE POPULAR AND SELLING FAST BUY YOURS TODAY AT THE CLINIC! We are continuing to sell Envy Copper infused TENCEL™ face masks which have been proven to eradicate 99% of MRSA, Staphococcus Aureus, and Klebsiella Pneumoniae within 24hrs, allowing your mask to self-sanitize when not in use for this length of time! Plus, they are very comfortable & stylish. We are ready to help you with your pain and injury, and we look forward to seeing you, mask to mask! When you come in for your appointment, don’t forget to bring your mask. If you don’t have one yet, you’re going to want to pick up one of these!
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
Exercises copyright of
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