Monthly Archives: March 2010

Spring Exercise

March 8, 2010

Spring Exercise

With the snow now gone, we can now enjoy our exercise outdoors. Try these four great spring exercises.

 

Walking

Health Benefits:  An aerobic low impact exercise that is not likely to cause injury. Walking protects against diabetes and high blood pressure, and strengthens the cardiovascular system.

New Ideas:

  • With the snow gone a greater range of routes lie waiting to be walked. Take advantage of this and try out new routes to add variety to your walking routine.
  • Power walk with friends for an enjoyable and social workout that will motivate you to keep up the routine.
  • Join a walking or hiking club to help keep you on track.

 

Golf

Health Benefits: The walking required in golf targets the legs, while putting and driving target the arms and core, making golf a great low intensity full body workout.

For Beginners: A great game for new golfers is the pitch-n-putt. The pitch-n-putt is bigger than miniature golf courses, yet smaller than regular courses and so still allows for much walking for exercise. The smaller size is less intimidating and overwhelming to new golfers.

 

Tennis

Health Benefits: Tennis involves continual movement and running, and will help to improve endurance and coordination.

Cheap alternatives: A great way to overcome the expenses of tennis is to sign up for inexpensive lessons at the nearest YMCA, or any other local community center. 

 

Bicycling

Health Benefits: Cycling is another low impact aerobic activity which also helps with balance and coordination. This exercise helps to manage blood pressure, and reduce the risk of heart problems as well as diabetes. In addition, cycling helps to strengthen bones.

Bonus:  Not only is biking good for the body, but it is also an environmentally friendly means of transportation. Cycling allows one to go further and discover more than running, and cycling can sometimes be faster than transit or motor vehicles. Traveling by bike allows for a more predictable commute time.

 

Written by Megan Meisner

By scottdunham | Posted in Chiropractic, General, Sports Injuries | Comments (0)

Local Spring Foods

March 8, 2010

Local Spring Foods that are in season:

Today eating locally and seasonally is foreign to many, because most foods are available all year. However, eating locally and seasonally is beneficial for the environment as well as the body.  The following foods are in season this spring having many health benefits. 

Asparagus:

Asparagus is high in vitamins A and C, calcium, and iron. Folate helps keep the heart healthy and helps to prevent birth defects, yet is one of the most common nutrient deficiencies.  67% of daily requirements of folate are found in a single cup of cooked asparagus..

 Asparagus is best when it’s stems are thin and firm, and it’s tips are purple or dark green..

Green Beans:

They are rich in beta-carotene, as well as vitamins A and C.  Green beans can be eaten fresh as they are harvested while immature.   

Apricots: 

The beta-carotene and lycopene found in apricots help reduce LDL cholesterol to maintain heart health. Apricots are also a great source of antioxidants as signaled by their bright orange colouring.

Spring Onion:

Onions contain vitamins A and C, as well as calcium and iron. New research links the consumption of onions to a reduced risk of some cancers.

Green Peas:

Green peas are high in folate, certain antioxidants, and B vitamins, which helps properly metabolize proteins, fats, and carbohydrates.  

Basil: 

Basil is at its peak in the spring, and is rich in vitamin A.

Avocados:

Avocados contain roughly 50 % more potassium that do bananas. Although they are high in fat, the fat is monounsaturated heart-healthy fat which helps to reduce cholesterol.

 

Written by Megan Meisner

By scottdunham | Posted in General, Paddling Information | Comments (0)

Weight Training Injuries

March 3, 2010

Weight Training: 

Weight training can cause injuries, although far fewer than many sports, such as football and soccer. Furthermore weight training in a safe and proper manner will help one become stronger and more resistant to injury, thereby reducing one’s risk of injury more than simply being sedentary.  Knowing how to perform weight training exercises, knowing your body’s limits, and having good judgment about the load attempted to lift will serve to reduce the risk of injury. With weight training, it is recommended that one train regularly, consistently and with gradual increases in load, intensity, or time. This concept of adapting progressively is called the “training effect”.

 
Overuse injuries result from frequent and intense training, and they often involve an overworked tendon. Tendons join muscle to bone and an overworked tendon can lead to tendonitis.  More serious injuries involve a structure that has broken down or worn away. Examples of these types of injuries include pulled tendons, worn cartilage, or strained muscles or ligaments. In these instances, medical treatment is usually required. The three most common sites of injury in weight trainers are the shoulders, lower back, and knees. Related injuries are usually overuse injuries, and serious injuries are rare. It is a good idea to strengthen areas of the body that are more susceptible to injury, such as the lower back, hamstrings, shoulder rotator cuff complex, and quadriceps (which control knee function). This can be done using light weights and stability exercises. 

Strength training can show benefit in endurance sports, such as running, swimming and cycling.  If areas of the body that are highly prone to injury are strengthened with weight training, one can rely on the strength of these areas during endurance training at times when energy is low.

Weight training is part of a well rounded fitness routine, and shows benefit in many areas of activity that one would not expect. It is imperative that weight training be done properly to minimize injury. Consult a health care professional before beginning a new weight routine. Kew Gardens Health Group would be glad to offer suggestions in that regard.

Written by Megan Meisner

By scottdunham | Posted in Chiropractic | Comments (0)