There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced.
H E A L T H N E W S L E T T E R
S T A Y I N G A C T I V E + B E C O M I N G B E T T E R B A L A N C E D
3466 MAINWAY BURLINGTON ON L7M 1A8 P : 905.335.3722
1179 NORTHSIDE ROAD BURLINGTON, ON L7M 1H5 P : 905.336.7707
3015-C NEW STREET BURLINGTON, ON L7R 1K3 P : 905.333.4888
BETTER. FASTE S T A Y I N G A C T I V E + B E C O M I N G B E T T E R B A L A N C E D
MENTAL AND PHYSICAL BALANCE Staying active and staying balanced in many ways go hand in hand. Staying active refers to the amount of activity that you engage in daily. This of course can refer to how much time you spend at the gym, but it can also refer to how many steps you take in a day, how often you find yourself running around the office, and how frequently you head out to the backyard to run around with your children or your dog. Balance in many ways works on the same principles. There are some activities that you do every day because you have to do them — work often falls into this category, as do household chores. But what about the activities that you simply love to do? What about the activities that you enjoy? Think about the last time that you sat down with a book that you loved and made yourself a cup of tea or coffee and really enjoyed the moment. Perhaps it isn’t reading that you wish you had more time for, but instead it is a garden that has grown weeds as it has been neglected. It could be a project at your home that you have looked forward to completing or an old car that you’ve wanted to fix up. There are special hobbies and interests that appeal to each of us, and spending time with those hobbies can help you live a more balanced life. Alongside with the task of becoming more mentally balanced with the things that you spend time with in your life is the challenge of becoming
There are a million and one tips that are passed down generation to generation about the key to a long and successful life. Some say the secret to a long and happy life is to focus on family; others say it all comes down to finding the right career. Whatever choices you make in your life, and whatever your values are, there are several fundamental truths that are almost always accurate: To stay healthy, you must stay active, and to stay happy, you must stay balanced.
EXERCISE ESSENTIALS
HAS YOUR PAIN COME BACK?
www.simpleset.net
Perform This Exercise To Relieve Hip Pain In Minutes!
1. Call and consult with a physiotherapist at one of our locations to discuss your pain and symptoms.
2. Your physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
HIP ABDUCTION - SIDELYING While lying on your side, slowly raise up your top leg up and to the side. Keep your knee straight and maintain your toes pointed forward the entire time. Use your bottom leg to stabilize your body. Repeat 6-10 times on both sides.
Total Health Link (905.333.4888) • Progressive Sports Medicine (905.336.7707) • Elite Physiotherapy Clinic (905.335.3722)
ER. STRONGER.
Part of becoming a more balanced person means finding ways to spend your time more wisely and taking more time for yourself as needed.
more physically balanced. There are certain markers that typically indicate trouble with maintaining balance, such as frequently tripping and falling or feeling dizzy when standing too long. But even if you are not having fundamental issues with your ability to stay balanced in this way, you may still have difficulty with whole-body balance. Yoga is a great form of exercise to use to improve your ability to balance, as yoga helps to strengthen core muscles and improve coordination. You can improve your physical balance by: • Increasing muscle strength • Improving stamina • Improving core strength • Practicing balancing techniques In addition, taking steps to ensure that you are getting a full night of rest, that you are exercising regularly, and that you are eating a healthy diet are all strong components to ensuring you are well-balanced. Think about the percentage of time that you spend working during the week. For most people this number is well over 40 hours per week! Then consider how much time is spent driving to and from work and around town on errands, and then consider the time spent doing things you have to do at home, like the dishes or the laundry. Then really think about how much time you are spending doing the things that make you feel better — including those hobbies that you love, but also being active and engaging with the people you care about.
IT’S NEVER TOO LATE You don’t need to grow up as an athlete to enjoy exercise as an adult. There is no point in your life where it is too late to start being more active than you currently are. There are plenty of ways to incorporate light activity into your lifestyle, such as: • Taking a walk in the evening with your family • Wearing a pedometer and trying to take more steps every day • Joining your local community center and using the pool to swim laps several times a week • Engaging in light weight training at home before work • Taking a yoga class These are just several examples of how you could incorporate more activity into your lifestyle without making many large changes to your way of life. If you feel that your physical health or an old injury is holding you back from being active, contact us. Working with a physiotherapist can help you achieve improved balance and a healthy lifestyle.
REFER A FRIEND!
HEALTHY RECIPE MIRACLE RED JUICE
INGREDIENTS • 2 large beets • 4 long carrots • 2 apples • 6 celery stalks
To
From
DO YOU KNOW ANYONE THAT NEEDS OUR HELP? � Move without pain � Bend and move freely � Balance confidently & securely � � �
• 2 limes or lemons • 2 inches of ginger
Sit comfortably for long periods
Walk longer distances
DIRECTIONS Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave the skin on the beet. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed.
Maintain a healthy life
Total Health Link (905.333.4888) • Progressive Sports Medicine (905.336.7707) • Elite Performance Center (905.335.3722)
ARE YOU STAYING ACTIVE?
H E A L T H+WE L L N E S S N EWS L E T T E R
S TAY I N G A C T I V E F R OM H OM E Though it is tempting to be sedentary and make poor diet choices while self-isolating, these habits have the potential to inhibit your immune system and increase your risk of infection. Progressive Sports Medicine wants to encourage its patients to stay active and moving to boost their immunity and maintain their healthEven if you choose to remain indoors, try choosing some exercises to do throughout the day to stay active. One of the best ways to keep your body healthy during this time is to stay moving and reduce inflammation. Furthermore, we want to emphasize to our patients who are recovering from injuries to stay as active as possible. Though our Progressive Sports Medicine location is closed, we encourage all of our patients to continue your exercises and recovery program at home. Did you know we’re doing daily bootcamp exercises on social media? Follow @EPCBurlington on Instagram for daily exercises you can do indoors to stay active and keep moving!
T R Y T H E S E S I MP L E S T E P S T O S TAY A C T I V E & P A I N - F R E E !
1. Do a set of exercises or stretches at least every other hour during the day! You can get started with the Exercise Essentials listed in this newsletter or consult with your physical therapist for other options.
2. Maintain a healthy, nurtritious diet and stay hydrated! 3. Take frequent breaks for breathing exercises. (Inhale & exhale deeply 4. Make sure you are getting at least 7 hours of sleep each night.
3466 MAINWAY BURLINGTON ON L7M 1A8 P : 905.335.3722
1179 NORTHSIDE ROAD BURLINGTON, ON L7M 1H5 P : 905.336.7707
3015-C NEW STREET BURLINGTON, ON L7R 1K3 P : 905.333.4888
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