Don’t Let Your Backpack Become a Pain in the Back

Backpacks come in all sizes, colors, and fabrics and offer kids a fun way to express their own sense of style while helping to organize books and papers.  But even though backpacks are practical, they can strain muscles and joints and cause back pain if they’re too heavy or used incorrectly.   read more....

printable version (pdf)

 

---

 

Why do Physiotherapist Recommend Walking 10,000 Steps per Day?

Walking is a healthy weight-bearing exercise that can provide a total body workout. Walking,
skating, blading and other cardiovascular activities help fight obesity, heart disease, arthritis, and
osteoporosis.

for all information click here to download the printable version

---

Get on Your Feet – 30 Minutes of Walking Each Day has Health Benefits

The Canadian Physiotherapy Association suggests the following five S.M.A.R.T.
Walking tips: Stretch, Move, Add it up, Reduce Strain, Talk to a physiotherapist.

STRETCH – A warm up and cool down is vital to every walking program. Keep
muscles flexible and relaxed, joints mobile, and relieve tension and strain by doing a few
gentle stretches before and after your walk. Important areas to stretch are the neck,
shoulder, arms, low back and spine, hip flexors, buttocks, quads, hamstrings, shins,
calves and ankles. Stretch until you feel tension but not pain. Do not bounce as this can
tear the muscle fibres.

for all information click here to download the printable version

---

The Scoop on Snow Shovelling
Physiotherapists offer advice for safe shovelling

While many people recognize that shovelling snow is hard work, physiotherapists caution that shovelling can place severe stress on your heart, and cause stress and strain on your body. Research in the Journal of Cardiopulmonary Rehabilitation has identified snow shovelling as a high-risk activity for cardiovascular events. Every year shovellers also sustain injuries such as pulled and strained muscles from repetitive twisting and improper lifting. However, Canadians can still enjoy cardiovascular benefits from snow shovelling if they prepare themselves and listen to their bodies.

for all information click here to download the printable version

---

Keep Those New Year Exercise Resolutions Injury Free

Many Canadians resolve to exercise and increase their fitness levels at the beginning of a new year. While exercise is certainly preferable to a sedentary lifestyle, people who do too much, too soon, run the risk of injury. The Canadian Physiotherapy Association wants to remind individuals that fitness is a journey not a destination. Working out and expecting to look better than last year in two or three weeks is unrealistic, and can lead to over-training, burnout, and/or injury.

for all information click here to download the printable version