For anyone trying to lead a healthy lifestyle, chances are exercise is a big part of their life.  While a lot of focus tends to be on the activity itself, little attention seems to be given to hydration.  So let’s take a moment to remember why it’s a good idea to drink plenty of fluids while being active.

Keeping hydrated during physical activity is important for a number of reasons.  Perhaps most significant is it helps your body perform at a higher level, whereas dehydration can lead to setbacks, such as cramping (and in extreme cases, loss of consciousness).  What’s significant to remember is the longer you workout for, or the more intense the activity, the more important it will be for you to drink fluids – and lots of it!

Think of it this way, the more you sweat during exercise, the more water your body loses.  So, what this means is you’ll have to drink just that much more to replenish any lost fluid.  That said, you also want to keep in mind your surroundings.  It’s not just the intensity-level of your workout that will lead to dehydration, but the temperature can play a role too.  Extreme heat can be a key contributor to the body’s fluid loss, so remember to keep hydrated in hot weather as well.

Body weight and size vary from person to person.  One’s intensity level also varies one from the other.  Making specific recommendations as to how much fluid intake each person should strive for is difficult to suggest here.  So, for anyone who would like to learn more about this topic, please speak to one of the health professionals at Kew Gardens Health Group before you get started.

Written by Stephen Colomvakos for Kew Gardens Health Group

A copy of the publication can be accessed here: Mobility in the ICU

With life being as hectic as it is these days, it can be hard to find time to exercise.  While everyone should strive to lead a healthier lifestyle, the demands brought on by the everyday can sometimes be too much.  While some plan to hit the gym before or after work, did you ever consider instead, biking to work?  That could be the answer you’re looking for to fit everything in to your day.

Biking is a great form of exercise.  Not only does it help improve your cardio-vascular system, but the constant pedalling will help maintain bone density, and tone your leg muscles.  The advantages extend beyond the physical, however, as there are certain psychological benefits as well.  Bicycling to work, for example, can relieve stress.  Think about your daily commute:  Stuck in traffic, bumper to bumper, driving to one’s job can have a negative affect one’s psyche.  Well, if you’re close enough to bike instead, you would be essentially avoiding all that negative energy.

Bicycling is considered to be a low-impact activity.  For anyone with a bad back who may not be able to run, or anyone who may be overweight and looking to get back into shape, riding a bike can be a very efficient workout, and you wouldn’t necessarily have to worry about the strain this particular activity has on the rest of your body.

Biking can have a great impact on your physical well-being, and, let’s face it the affects of being in better shape can help your self-esteem too.  Try biking to work to help fit your exercise into your busy day.  You may or may not enjoy your job, but if you try biking as a mode of transportation, you may just find that you can at least enjoy getting there.

SWIMMING YOUR WAY TO A BETTER YOU

Living a healthier lifestyle is something we should all strive for.  While there are a number of activities one can do, why not consider swimming.  It has great health benefits; it can be fun, and relatively cost-effective, too.

Since swimming requires the use of your arms and legs simultaneously, it’s actually one of the most complete exercises out there.  More specifically, swimming helps you accomplish two forms of physical activity:  One, it improves your cardiovascular system, and two, it acts as a form of strength training because the resistance of the water helps develop your bones and muscles.

Another added advantage that swimming has over other activities, such as running, for example, is that swimming has very low impact on your joints.  While the force created on your knees and back from running can be rather painful or detrimental over time, swimming does not have such side effects.  So for older individuals, or for anyone with joint problems, swimming can have added health benefits for you as well.

Swimming three to four times a week is what you should strive for, approximately 30–45 minutes per session.  That said, no
one is suggesting you swim exclusively for your workouts.  If you want to alleviate any monotony that you may feel from sticking to just one activity, perhaps you can alternate between doing some laps in the pool with a run through your neighbourhood.  A little change in routine may just give you the added desire you need to stay active and lead a healthier lifestyle.

Written by Stephen Colomvakos for Kew Gardens Health Group

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).