Our clinics have been open for acute/emergency care during the Covid Crisis and we will continue to do so this week. We are now pleased to announce our Downtown and Kanata Clinics will be OPEN for Chiropractic, Physiotherapy and Massage Therapy starting on Monday, June 8th. You will be able to book your regular appointments on Monday June 1st.
MONDAY, JUNE 8TH , 2020 OTTAWA HEALTH GROUP RE-OPENING
•We are back !!!! •We missed you.
•We have taken this seriously, and adjusted. •We have made changes. We have made policies. •We are safe. Now it is time to get you back to feeling the best you can be.
81 MetcalfeStreet • Ste 1100 Ottawa, OntarioK1P6K7 613.564.9000 30Edgewater Street • Ste 121 Kanata, OntarioK2L 1V8 613.831.5554 Schedule Your Appointment Today
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HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body
INSIDE: • Have you thought about investing in a standing desk? • Featured Service: Chiropractic • Exercise Essentials
Discovering Proper Ergonomics for Your HomeOffice
With all of us working from home, it can be difficult to find a comfortable workspace. However, it is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. When working from home, ask yourself, “how do I maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy and ready to call it quits? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. For more information on how to optimize the ergonomic setup of your home office, or additional tips for beating daily aches and pains, contact Ottawa Health Group today.
In addition to making the most of your home office, it is also important to make sure you are taking care of your body. When working from home, it is no secret that most of the day is spent with limited levels of mobility. It is important to make sure that you get up every 30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. Exercise is incredibly important in general, especially if your job involves several hours of inactivity. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time to walk or jog around the neighborhood every day after working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time!
MAKING THE MOST OF YOUR WORK-FROM- HOME DAYS If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable.
HAVE YOU THOUGHT ABOUT INVESTING IN A STANDING DESK?
Did you know that standing burns between .7 to .15 more calories per minute than sitting does? It may not seem like a lot, but by simply standing for longer periods of time, you can easily burn more calories throughout the day.
Using a standing desk as opposed to a traditional sitting desk has been proven to lower one’s chances of developing cardiovascular disease, diabetes, and obesity. Nevertheless, standing desks are not for everyone, especially those with joint or vascular conditions. You may be asking, “doesn’t standing all day long have its own implications?” The short answer is – yes. Anything without moderation can have its pitfalls. Standing can boost your energy levels, concentration, and even your mood, but if you have a traditional 9-5 job, chances are that level of productivity will dissipate after a while. Standing for too long can cause you to run out of energy quicker and can take a toll on your physical comfort. Many medical professionals recommend adjustable desks for your home workplace environment, so you can spend a large amount of your day standing or stretching, with the opportunity to rest when you become tired. Studies suggest whether you choose a standing or adjustable desk for your workday, integrative support can be beneficial in easing yourself into
the new setting. In fact, those who participated in some sort of integrative support program for their standing or adjustable desk stood for an average of 50 minutes longer each day than those who did not.
AT THE END OF THE DAY, MAKE SURE
YOU’RE COMFORTABLE No matter how you choose to work from home, ergonomics is an important concept to keep in mind. Ergonomic laptop desks and chairs can promote proper posture and decrease the risk for back problems, while workplace design can make an impact on your overall happiness, productivity, and well-being. At the end of the day, make sure you’re comfortable – don’t let the daily stresses of working from home take a toll on your physical health! There are several steps you can take to improve your posture, strength, energy, and overall wellbeing throughout the workday. For more information, contact Ottawa Health Group today.
Sedentary lifestyles, especially the ones that many of us are experiencing right now, can increase your risk of heart disease, obesity, or other serious health issues. However, investing in a standing desk or alternate seating option at work can help in greatly decreasing these risks and making your home office more ergonomically friendly!
YOU CAN STAY ACTIVE AND HEALTHY! CALL TODAY OR VISIT US AT WWW.OTTAWAHEALTHGROUP.COM
THE OTTAWA HEALTH GROUP: COVID-19 PROTOCOL
• Hand sanitizer will be readily available and required prior to entering the office and in all treatment rooms. • Our Team will screen each patient. • Appointments are spaced to permit social distancing and limiting the number of patients in the clinic for care at a given time. • OHG’s healthcare providers will wear masks while caring for you. Our Team will be wearing masks if safe social distancing is not possible. A plexiglass barrier is set up between front desk and reception area. • Patients are strongly encouraged to wear their own mask to their scheduled appointment and if you do not have a mask we do have masks for purchase. • All Appointments must be scheduled in advance to avoid contact between patients. NO walk-in patients are permitted.
• Patients are required to enter the Clinic only at the time of their scheduled appointment. • We ask only the person who is scheduled for the appointment to enter the clinic unless assistance is required. Patients are required to complete a self- assessment screening prior to entering the clinic by answering the following questions: 1. Do you have a fever, chills? 2. Do you have a cough? 3. Do you have shortness of breath or difficulty breathing? 4. Have you been in close contact with a person who has confirmed Covid-19 or is under investigation for Covid-19 in the past 14 days? 5. Have you or anyone from your household travelled outside of Canada in the past 14 days?
• Our clinics have been open for acute/ emergency care during the Covid Crisis and we will continue to do so this week. We are now pleased to announce our Downtown and Kanata Clinics will be OPEN for Chiropractic, Physiotherapy and Massage Therapy starting on Monday, June 8th. You will be able to book your regular appointments on Monday June 1st. Our priority is the health and wellbeing of our patients and our Team. We are taking next week to focus on scheduling patient appointments and implementing all the Covid-19 health and safety standards. We can assure you that our Clinics meet and exceed the federal and provincial guidelines to ensure a smooth and safe reopening. • We have always made your safety and comfort our top priority. Now more than ever, in light of Covid-19, we have implemented additional protocols and procedures in order to set your mind at ease and ensure your trust in us. Going forward and on a daily basis, the following is a list of the steps we will take to promote a safe and clean environment:
EXERCISE ESSENTIALS USE THIS EXERCISE TO KEEP YOU MOVING
• Easy Access to Your Home Exercise Program • Full Exercise Videos with Instructions • Personalized Notes From Your Practitioner • You Earn Medals, Awards, and Achievements • Health Tips and Strategies ASK US ABOUT OUR NEW APP Use your mobile phone camera to scan one of these codes
REPEAT TRUNK FLEXION TO FLOOR Sit in a chair with hands-on thighs. Let your trunk drop toward the floor, using your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up. Repeat 3 times.
LUMBAR EXTENSION Stand with good posture, feet shoulder-width apart. Position your hands on the backs of your hips. Lean back, as far as you comfortably can. Hold for 10 seconds and repeat 5 times.
Exercises copyright of
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Always consult your physiotherapist or chiropractor before starting exercises you are unsure of doing.
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