Physical activity is an important aspect of living a healthy lifestyle.  Lifting weights is one of the activities that can help keep bones strong and morale high.  While a lot of people focus on their ‘sexy muscles’ (biceps and chest), how many know to strengthen their core as well?

Core exercises help build the muscles in your hips, pelvis, lower back and abdominals, and help to improve – among other things – your posture and can even reduce your chance of injury.

You see, the stronger your core, the easier it is for you for perform tasks (or in this case, workout) while exerting less effort and, in turn, you’ll keep energy levels up and fatigue down.  By exercising your core, you’ll actually make it easier to build muscles on other areas of your body.

There are plenty of exercises that can be done either at the gym or right in the comfort of your own home.  Sit-ups and bridges, for example, are just two of the many ways to workout your core.  To complete a bridge, lie on your back with your feet firmly on the floor and your hands to the side.  Slowly raise your pelvic area and hold for 2-3 seconds and lower back to your start position without actually touching the floor (and repeat the motion).  Examples core exercises can also be found here.

As with any exercise, don’t feel you have to over-exert yourself to get ‘better’ results.  There’s nothing wrong with starting off slowly and completing only the number of reps as you feel comfortable with.

Before starting any workout routine, or should you have any further questions about this, or any related topic, contact one of the health professionals at Kew Gardens Health Group.

Re-visit an older article by Dr. Scott Dunham on core stability here

All the best in 2012!!!

Dr. Scott Dunham

Clinic Director

Now that the leaves are turning colour and littering your lawn, the colder weather is finally upon us, and that means snow is just around the corner.  If you’re like a lot of people, you have great intentions of running throughout the winter because maintaining a healthy lifestyle is important to you.  The problem, of course, is you know from past experience that it’s going to be a challenge.  Once it gets too cold, it tends to be a lot easier to hang out on the couch than running outside.  Well, if you want to change old habits, here are a few ideas to help keep you running this winter:

In addition to the typical pointers associated with running (having proper footwear; staying hydrated) one of the most important factors about exercising in the cold weather is preventing frostbite.  So wearing gloves and a tuque is of great importance.  Heavy mitts don’t necessarily have to be your answer – a thin pair can be just as effective (keep in mind, however, the colder it is, the more important a thicker pair becomes).  Of course, you can always wear a thin pair of gloves under a heavier pair, and just remove the outer ones if your hands get too hot.

Wearing a thermal pair of socks over your sports socks can also help keep your feet warm and comfortable.  Depending on the just how cold it is, you may want to consider this option.  Unlike with your gloves, however, once you leave the house with two pairs of socks on, you’re stuck with them.

The mere act of breathing while running in cold weather can sometimes be a challenge in itself.  The cold air on your lungs can feel like a sharp sting and can be a big deterrent when wanting to exercise outside.  One way to combat this obstacle could be wearing a balaclava (tying a thin scarf over your mouth will also do the trick).

It may seem obvious, but pay attention to weather conditions and wind-chill factors before running outdoors.   The last thing you want to do is brave the elements during a deep freeze which could put your safety in danger.  Getting your exercise is important to your well-being, but staying healthy is just as important.  If it’s too cold, spending an extra day or two on your couch may not be such a bad option for you at that point.

If you have any questions about this topic, remember to consult any of the health professionals at Kew Gardens Health Group before you get started.

Written by Stephen Colomvakos for Kew Gardens Health Group

This is the fourth, and final installment in a series on physical activity.  The first three parts focused on children (ages 5-11), youth (ages 12-17) and adults (ages 18-64).  This segment speaks to seniors (ages 65+).

As you enter your ‘golden years’, physical fitness is as important as ever.  Leading a healthy lifestyle at this stage can help protect you from some of the challenges faced by seniors.  Exercise can help with your balance, which may reduce any chance of falling, for example.  It can help prevent other serious ailments too, such as osteoporosis and high blood pressure.

If you are already active then you’re ahead of the game, but if you aren’t, there’s nothing to say you can’t start now.  Be sure to find an activity that interests you and start off slowly, gradually increasing the duration of the exercise you choose.  Whatever pace you start off at, you should be aiming, ultimately, for about two-and-a-half hours of aerobic activity a week and they should include activities that will get your heart-rate beating fast (like running or biking, for example).  You also want to aim to include core strengthening activities as well if you can.  They are activities that will create resistance which in turn help develop/maintain bone and muscle strength (gardening or stair climbing, for example).[1]

One of the best parts about exercise – and one of the most convenient – is it doesn’t have to be organized, and it can be quite cost-effective.  Everyday activities can act as physical activity, and the results are just as good.  Instead of driving to the corner store, try walking there instead.  Instead of the elevator, try the stairs.  If you live in a building with a pool, try swimming which is an excellent source of fitness.

Living a healthy lifestyle is really important for anyone, regardless of age.  And while everyone should strive to include exercise into their daily lives, the unfortunate reality is that it may not be safe for you to do so.  So before you get started, remember to consult your physician, or any of the health professionals at Kew Gardens Health Group.

Written by Stephen Colomvakos

One of the drawbacks to being an adult is you can have a lot of responsibilities, and juggling them can be pretty time-consuming.  Whether it’s work, school, or taking care of the kids, sometimes there just don’t seem to be enough hours in the day.  But regardless of how busy you are, exercising is one thing that should not be overlooked since it’s an important part of leading a healthy lifestyle.  In a given week, try to aim for about 2.5 hours of exercise that includes both aerobic and strength-training activities.[1]

For aerobic exercises, you’re looking for activities that will increase your heart-rate, like biking or roller-blading, for example.  Where strength-training is concerned, look for activities that create resistance to your bones and muscles, like weight-lifting or push-ups, for example.

Exercising doesn’t necessarily mean spending hours of your time in a gym and paying monthly fees to maintain one’s well-being.  Running, swimming or even just climbing the stairs at work during your break are easy and relatively cheap ways to keep active too.  If you’re looking for something you feel might be a little more enjoyable, look to fast-paced sports like basketball or soccer to accomplish your fitness goals.

Staying active can have many rewards, but leading a healthy lifestyle is as important as any.  Exercise helps reduce the risk of a number of illnesses such as heart disease, stroke and osteoporosis.  On a more positive note, physical activity can help increase your energy levels and even your self-esteem.

For more information on this topic, please contact the health professionals at Kew Gardens Health Group.

Part four will cover seniors (ages 65+).

Written by Stephen Colomvakos for Kew Gardens Health Group

This is the second of a four-part series on physical activity.  The first was dedicated to children (ages 5-11), and this one will speak more to youth (ages 12-17).  If you missed Part I you can find it here.

As one enters their pre-teen, and teenage, years, exercise should be an important part of life to help create and maintain a healthy lifestyle.  Since children at this age are starting to enter junior-high and high school, gone are the days when you had recess and the chance to run around outside in between classes.  So whether it’s gym class, or after school sports, one should aim to partake in daily activities to make up for that void.

What you should be looking for here is roughly one hour of daily activity with medium-to-high intensity; something that will not only get your heart pumping but that will also allow for a little resistance to help muscle growth too.  Swimming and running, for example, are great all-around exercises as they both strengthen bones and double as great aerobic exercises too. ^[1]

There are other benefits too, than just improving your body physically.  Exercise can also help improve one’s confidence, it can help increase your concentration, which could lead to better marks in school, and it can even help reduce stress, to name a few.

So whether you decide to join a school sport, or you choose something to do with friends, like indoor rock climbing, the important thing is that you find something you really enjoy.  Not only does it make things more fun, but where your physical well-being is concerned, you’ll be doing something that is really good for you too.

For more information on this topic, please contact the health professionals at Kew Gardens Health Group.

Part three will cover adults (ages 18-64).

ACTIVE LIVING (part 1)

Having an active lifestyle is something we should all strive for as it helps achieve and maintain a healthy well-being.  The challenge, of course, is understanding what the parameters are so you can meet such goals.  And since the variables change depending on your age, this blog will be broken up into four parts to represent the different age categories:  Children, youth, adults and seniors.  For all intents and purposes, we’ll start with children (ages 5-11 years).

Taking part in exercise as a youngster can greatly impact one’s overall health for years to come.  We all know that physical activity can help prevent a number of ailments, such as cancer and heart disease, but it can also strengthen bones and muscles, which is crucial, especially during childhood. If your child is on the right track as a tyke, you help them develop a positive habit for them to follow well into adulthood.

Experts recommend that a child take part in at least 60 minutes of physical activity each day.  Now, you’re not necessarily going to get your six year old in the gym for weight training and spin class, but instead try to incorporate physical activity in a format that is more suitable to their needs.  While enrolling them is a sport of some kind is an excellent way to exercise, short of that, they can always make the best of even daily routines:  They can walk to school (if it’s close), or they can go on bike rides with you or their friends, just to name a couple of choices.  The idea here is to include both aerobic (running, biking, for example) and muscle-building exercises (like climbing on the jungle-gym at the local park).[1]

While I touched on some of the health benefits above, some others to keep in mind include:  Better posture and balance, increased concentration and improved self-esteem. So make sure your child takes advantage of all the options available to them, and help them grow up to be active, and more importantly, healthy adults.[2]

For more tips on this topic, please contact the health professionals at Kew Gardens Health Group.

Part two will cover youths (ages 12-17)

[2] Ibid.

There’s a convenience factor you get with a treadmill as opposed to running outside.  You have the luxury of running on the treadmill at anytime of day, regardless of the weather outside.  So even if it’s below zero, or the rainy weather decided to show up in time to spoil your run, you have the comfort of staying indoors and still getting your exercise – and you don’t have to worry about running with added layers of clothing on either.

Safety is a big issue as well.  When jogging outdoors you have to be aware of certain factors outside of your control, like other pedestrians and cars, for example.  This is especially true if you run with headphones, which many people tend to do.  You have to be more conscious of your surroundings whereas in one’s own home, you can listen to music, or watch tv, and go about your business more freely.

By using the controls on the treadmill, you’re able to adjust the incline, and the speed, of your run, which can help eliminate any boredom.  You can start off slowly and then gradually change the speed – up or down – every couple of minutes.  You can also change the incline as well to add another challenge to your exercise, adding variety and cardiovascular benefits.

These are just a couple of factors to keep in mind why your treadmill can still be your friend.  After all, what’s truly important is your well-being.  So staying in shape, and living a healthy lifestyle, is something everyone should strive.  And if nothing else, maybe your well-being alone is reason enough.

Written by Stephen Colomvakos for Kew Gardens Health Group

I don’t want to get your hope up here, but let’s face it, spring is already apon us!  For a certain group of you runners out there that means one thing and one thing only:  Marathon season.  While running is a great way to stay in shape, there are a few key factors to keep in mind when preparing for a marathon, especially if this will be your first.

Allow yourself enough time to train for the run.  It‘s recommended that you start roughly three to four months in advance.  While it’s not etched in stone, just remember, like anything you do, the more time you have to prepare the more comfortable, and confident, you will feel on race-day. 

Select a course that is suitable to your ability.  For beginners, you may want to consider a flatter course with little-to-no hills (and for the more advanced, you can consider a race with more).  When training, it’s a good idea to choose routes that best reflect that of the race.  If the marathon course has a lot of hills, for example, then you should consider training on inclined slopes.

Take your time when training.  Not only should you start gradually and then increase distance once you’ve become more accustomed to running, but it’s also important to get proper rest too.  Remember to take anywhere from one to three days off a week when logging all those extra kilometres because your body will need time to heal.  Also important is adequate sleep (see post here) and nutrition (see post here).

If you’re wondering how often you should be training, there are a number of links out there to help.  The link provided is for Canada Running Series and should help you get started.   (http://www.canadarunningseries.com/crs/training/basicmar.htm).  Remember that there are no hard-and-fast rules to abide by here so, ultimately, choose a program that best works for you. 

There are 2 marathons held in Toronto every year:  The Goodlife Marathon May 15, 2011 http://torontomarathon.com/ and the Scotiabank Waterfront Marathon October 16, 2011 http://www.torontowaterfrontmarathon.com/  Both offer shorter distances as well.

If you want assistance in starting your marathon training, or addressing any running related injuries, please contact the health professionals at Kew Gardens Health Group.

Eating healthy is important to everyone’s well-being, but it is especially significant when it comes to training.  What you eat prior to exercise will have an impact on your results.  What’s more, the number of calories you consume will also play a role on your body, so it’s important to know what you’re goals are so you can adjust your diet accordingly. 

Any nutritious diet will incorporate the five major food groups, with more emphasis being on grains, fruits and vegetables, rather than meats and simple sugars.  But you don’t have to stick to these guidelines at all times.  For the sake of argument, let’s say you’re at the gym and you’re looking to put on muscle.  You may want to eat more meats in that case because the protein will help in muscle growth.  If, on the other hand, you’re a marathon runner, you may want to incorporate more wheat and grains into your diet because the carbohydrates will be of more benefit to your body by providing easy to use calories. 

Another important factor to consider is the calories you consume.  While there are certain rules-of-thumb to follow when determining the right caloric intake, the actual amount will differ from one person to the next depending not only on their height and weight, but also on their level of activity.  So if you are at a healthy weight, you will want to consume enough calories to maintain that weight.  If, on the other hand, you find that you are losing pounds, then you will want to ingest more calories than usual to try to balance things out.  You can find any number of calorie calculators online to find out what is right for you including this on line calorie calculator  Remember, if you’re finding it hard to remember what works for you, you can always keep a diary to log the number of calories you consume before a workout which will allow you to adjust accordingly.

What is also really important are the types of calories you take in.  It is one thing to eat a healthy meal before working out; a meal, say, like a plate of pasta with chicken, but it’s quite another to stuff yourself on sweets and think that because you’re full that you’re getting the same results.  Yeah, you might get an initial burst of energy to start but once the sugar-rush wears off your body will feel the crash, and as a result, you’ll find that you under-perform.  You’ll find, ultimately, that you’re cheating your body out of its best possible results.  Strutcture your meals around the 1-2-3 principle  for snacking for most optimal results!

You know what your goals are.  Just remember that physical activity alone won’t get you your best results.  You’ll need to incorporate a healthy diet as well, if you’re going to reach your true potential.

Written by Stephen Colomvakos for Kew Gardens Health Group