Aging slowly changes the body’s various structures and organs. With age, muscle mass decreases, the process of rebuilding and repairing muscle protein slows, and there is a definite decrease in physical strength. The ability of the body’s red blood cell system to transport oxygen throughout the body slows, and the heart becomes less powerful. The skin becomes more prone to lacerations and cuts, as skin thickness deceases by up to 30% by age 50.  Also by age 50, bone density decreases by about 10%, which means that osteoporosis poses more of a risk to the body, and the skeleton becomes more susceptible to fractures. The speed with which the body grows new cells to fix any of its injuries determines one’s injury recovery rate. Young athletes recover from injury more rapidly than older athletes. For instance, certain studies show that those aged 45 and over will take up to 18% longer to heal from an injury, than similarly injured 30 year olds.

Although younger athletes heal more quickly, injuries still pose risks to youth in different ways.  Long term damage can be done to the bones of those who have not yet completely matured physically. Damage to bone growth plates -located at the end of major bones in the body- that have yet to fuse to the ever growing bones can have negative impacts on the bone structure of children over time.  In comparison to fully developed adults, children may be more susceptible to injury due to their larger surface area to mass ratio or their proportionately larger heads.  Moreover, children may not yet posses the coordination or motor skills that certain activities require.

A study was conducted comparing the rate of recovery of 20-year old versus 16-year old athletes who have had concussions. It was found that the 20-year athletes recovered much more quickly than the 16 year olds.  A 16-year olds body is not yet finished developing, and its body parts may develop at different rates, creating an imbalance that renders it more susceptible to injury.  Adolescents often have imbalances in flexibility and strength. Contrarily, a 20-year old is not only finished developing, but is more likely to have sustained a concussion before and is therefore more capable of handling the injury both physically and psychologically.

Acute and exertional injuries are common among the elderly population. It has been found that muscle is one of the most commonly acutely injured tissues in the elderly.  Additionally, the elderly tend to injure their lower extremities.  Aging causes physical activity to become increasingly risky, as the body becomes less and less able to carry out the activity.  The elderly have slower reaction times, poorer coordination, and less physical balance, so naturally activities demanding these abilities are much more difficult for the elderly. 

For advice in starting an exercise program at any age, please contact the health professionals at Kew Gardens Health Group.

Article written by Megan Meisner

More information on this and other races around Toronto, click here

When a change occurs that causes strain either physically, emotionally, or psychologically, stress is taking place. Certain forms of stress are helpful to the body, and others can cause serious damage.  There are four different types of stress:

Eustress:  A healthy form of stress that keeps one vital by creating a feeling of fulfillment (ex. working hard to meet a deadline)

Acute Stress:  Commonly known as the fight-or-flight response, this is an intense and short-lived type of stress that occurs in response to an immediate physical, emotional, or psychological perceived threat.  Because it is not long lasting, acute stress has no major negative health impacts.

Episodic Acute Stress:  Also known as distress, this type of stress is caused by continual needless worrying, typical of those with personalities characterized by irritability, impatience, and anger. This is an unhealthy form of stress, which can have damaging effects on health.

Chronic Stress: Stress that is felt most of the time in any given individual, and seems inescapable and never-ending. This is an extremely unhealthy form of stress, which can cause long term damage to health.

The point at which stress stops motivating one to take action and to strive to accomplish goals, is the point at which stress becomes unhealthy.  Stress becomes damaging to overall health when an individual feels paralyzed by anxiety and worry, and consequently is no longer inspired to take action.

When the body experiences stress, it releases hormones such as adrenaline and cortisol. These hormones change the autonomic nervous system by increasing heart rate, slowing digestion, and decreasing blood flow to extremities.  As a result of these changes, the body gains a surplus of energy. Normally, when the stressful situation has ceased, the body’s systems should return to their normal functioning as one relaxes once again.  In the case of chronic stress, the body does not relax, and experiences stress when stress is unnecessary.  When the body’s systems are continually functioning abnormally, there can be grave repercussions to overall bodily health.

The first symptoms of chronic stress are usually physical. Common symptoms include chronic headaches and contracting colds more easily. Chronic stress that has been experienced for longer periods of time may contribute to depression, diabetes, heart disease, hyperthyroidism, hair loss, obesity, obsessive-compulsive or anxiety disorder sexual dysfunction, ulcers, as well as gum and tooth disease.  Although it is not yet certain, research suggests that chronic stress may also be a contributing factor to cancer.  Almost 90% of doctor’s visits are due to stress- related symptoms.

Too much stress can reduce one’s happiness and quality of life, as it can make setting and reaching goals as well as sustaining healthy relationships much more challenging. So naturally, anxiety disorders and depression can develop when one is under too much stress.

Dramatic increases or decreases in weight are other possible results of stress.  Because everyone deals with stress differently, some may overeat and some may under eat to cope with stress.  Some people may also develop eating disorders. These are often those who feel stressed or unhappy about something they may not be able to control. In response, they choose to fix another aspect of their life that they can control to make themselves feel better. Body mass is usually an element of one’s life that one can control, and so those who are unhappy with their weight have the power to lose it. The rational behind some eating disorders is that improving upon and having control over body mass, will make one feel happier in the face of the primary cause of unhappiness that is out of that individual’s control. Contrarily, some overeat in response to stress because eating is easy, quick, and can provide instant pleasure during stressful situations.

Less Obvious Effects of Stress on the Human Body

Memory and concentration can be negatively affected by chronic stress.  Research indicates that those who are overexposed to stress have trouble with their short term and verbal memory. Stress can negatively affect performance at school and work, as stress makes paying attention to detail much more difficult which can lead one to make a greater number of careless mistakes. 

Believe it or not, emotional distress can actually worsen already existing pain.   Furthermore, headaches, muscle pains, back pain, and increased sensitivity to arthritis can all be caused by emotional stress.

Certain gastrointestinal disorders such as irritable bowel syndrome, inflammatory bowel disease, and ulcers can be caused by stress.  Nausea, constipation, and diarrhea are all symptoms of stress as well.

Written by Megan Meisner

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

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

                Being sleep-deprived can adversely affect your mental focus as well as your body’s immune system and physical repair mechanisms.   Athletes can often neglect their sleep as part of a comprehensive training program.  They will address their nutritional profile, their strength and cardiovascular demands, and the technical skills required of their sport but will somehow neglect their sleep and recovery.

                There are 5 stages of sleep – stage one (alpha), two through four (delta) and Rapid Eye Movement (beta).  It takes around 90 minutes to cycle through the stages, and the cycles repeat themselves through the night’s sleep.  Stages 1-4 are used for the body to physically heal itself from the wear and tear of the day’s activity.  This involves fighting off disease, repairing damaged tissue and growing of new tissue.  Stage 5 is when REM dreams occur, where neurological connections are made, and where the mind recovers and reorganizes after the day’s activity.

                Every person requires a different amount of sleep.  How much damage you do to your body (including  your brain!) determines how much sleep you require to repair these processes.  Everyone needs between 7-10 hours of sleep a night.  Children who are still growing may require at least 10 hours, adolescents an average of 9.25 hours with sedentary adults getting away with 8 hours of sleep.  (Nitka, 2002)  A study in the United States indicated that only 85% of adolescents are obtaining their required sleep.  Sleep-deprivation is also linked to a decrease in performance in school, with those students sleeping less than 8 hours scoring C grades or lower on average.  Sleep deprivation can also affect co-ordination and cognitive function similar to someone with a .08 blood alcohol level. (Nitka, 2002)

Creating an optimal environment will increase the quality of your sleep.  Aim for complete darkness as the release of the sleep regulating hormone melatonin will be affected.  Try to sleep in a consistent place as sleeping on couches and in class will not be conducive to proper recovery.   A noisy environment may affect the quality of your sleep even at a level which does not wake you.  A semi-firm mattress with a good pillow is recommended and you should avoid sleeping on your stomach.  Napping can be beneficial for individuals who are pushing themselves hard and require more recovery time. The goal of at least 9 hours sleep AT NIGHT should still be adhered to regardless of sleep accumulated through mid-day napping.

Athletes require more sleep than the average individual.  They put their bodies through extensive wear and tear with training and competition.  Their minds are stressed in learning new skills and the preparation required for competition.  Adequate rest and recovery is needed, and proper sleep is central to this process.   Make sleep a priority in your comprehensive training program and you will see the benefits in your training and your game.

And somewhere between the Hoff prancing down the beach on the set of Baywatch and the infomercial-driven world of closet-clogging exercise equipment, the sit-up developed a bad reputation.  Exercise science started to come out with studies indicating that the stress and strain put on the body while doing a sit-up could actually be harming the individual and leading to further injury in the future.  Statistics also started to arise that injury was not necessarily prevented with a six-pack type physique, but rather was dependent upon the balanced strength of an individual’s core.

The anatomical “core” is a complex of muscles which encircles the abdomen.  They are composed of your low back muscles, your abdominal muscles (six-pack abs) as well as muscles which encircle your entire mid-section called the transverse abdominis (TA).  It turns out that those who suffer back injuries have poor recruitment of both the small muscles in their lower back as well as the transverse abdominis. 

Core-training has also been well publicized and has lead to another wave of inventions and training systems flooding the Infomercial market on late-night TV.  The most common reserach-supported exercises to help strengthen the core include the plank, side bridge and the “bird-dog”.  Pictures of these exercises can be seen here.

If you have any questions regarding proper core training or beginning an exercise program, please contact the health professionals at Kew Gardens Health Group.

1)  Encourage children to utilize both straps when carrying a backpack

2)  Make sure to adjust the straps properly to ensure proper distribution of weight

3)  Pack the heavier items at the bottom of the bag for better distribution

4)  Maximum load should be less than 10% of the child’s weight

If you follow these guidelines, you can ensure that your child is safe when returning to school!

For more details on the Ontario Chiropractic Association’s “Pack it Light, Wear it Right” campaign, visit them at:  www.chiropractic.on.ca

A common claim was that stretching immediately before competition would increase your performance.  A 2004 literature review found 21 studies which looked at performance and stretching prior to competition.  20 of the 21 studies actually found a DECREASE in performance if stretching is done prior to the activity with 1 study finding mixed results.  These studies involved jumping, lifting or throwing types of activities.  The reason for these findings is that stretching puts your muscles into a temporarily lengthened state that is not well equipped for maximum contraction.

So if stretching before activity does not prevent injuries and can actually decrease performance – What is a better alternative?  A study conducted in 2004 involving rugby players demonstrated that dynamic stretching (quick stretching through a range of motion) produced significantly faster 20 meter sprint times than static stretching or no stretching at all.    A follow-up study looked at combining dynamic and static stretching (slow, methodical stretch and hold) and revealed that static stretching could actually undo the effects of dynamic stretching, making the athletes slower, and less powerful.

The success of dynamic stretching is due to preparing the athlete for competition by mimicking the movements they will have to perform on the field of play.  Especially at the higher levels, the emphasis now is on general body warm-up and dynamic stretching to prepare the athletes for competition.  Warm-ups which mimic game-like situations will help prepare the athletes mentally for competition, and dynamic stretching will best prepare the body for the situations one will encounter during the course of play. 

The take home message is that statically stretching immediately before competition may actually hinder performance.  Getting away from slow stretching and towards quicker stretching techniques will help your athletes to avoid injury and perform at their very best. 

In good health,

Dr. Scott Dunham

References

1. Does Stretching Increase Performance? Clinical Journal of Sports Medicine, Sept 2004, Shrier, Ian
2. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players. Journal Of Strength And Conditioning Research / National Strength & Conditioning Association 2004 Nov; Vol. 18 (4), pp. 885-8.
3. The acute effects of combined static and dynamic stretch protocols on fifty-meter sprint performance in track-and-field athletes. Journal Of Strength And Conditioning Research / National Strength & Conditioning Association 2007 Aug; Vol. 21 (3), pp. 784-7.