With back-to-school season in full swing, many parents are concerned about finding the right backpacks. In any given day, children and adolescents carry textbooks, binders, laptops and school lunches – and the weight can add up.
An investigation carried out in Atlanta, Georgia found that students were carrying up to 25 pounds of weight in their backpacks. This is significant because research suggests that backpacks should be no more than 10% of the wearer‘s body weight.2 If a 17-year-old student, for example, weighs an average of 130 pounds, their backpack should only weigh 13 pounds.
Why does the weight of backpacks matter?
While more research is needed, studies show that the incorrect use of school bags may lead to discomfort and changes in posture. It‘s important to note that wearing a backpack does not in and of itself lead to back pain.“If a backpack has a reasonable amount of weight in it and fits correctly, children are not wearing it long enough for long-term damage to occur,” says Michael Holmes, Canada Research Chair in Neuromuscular Mechanics and Ergonomics.Our ultimate guide to backpacks will provide a comprehensive list of items to consider when shopping for a backpack – as well as tips on how to wear them correctly.
Why does the weight of backpacks matter? While more research is needed, studies show that the incorrect use of school bags may lead to discomfort and changes in posture. It‘s important to note that wearing a backpack does not in and of itself lead to back pain.
“If a backpack has a reasonable amount of weight in it and fits correctly, children are not wearing it long enough for long-term damage to occur,” says Michael Holmes, Canada Research Chair in Neuromuscular Mechanics and Ergonomics.
Our ultimate guide to backpacks will provide a comprehensive list of items to consider when shopping for a backpack – as well as tips on how to wear them correctly.
1. Choosing the right backpack
Here are some items to look for when considering a new backpack:
2. A waist strap
This distributes the weight of the bag more evenly
3. Wide, padded shoulder straps
Too much weight on the shoulders and neck can impair circulation
4. A padded back
This protects from oddly shaped objects in the bag
Like a waist strap, compartments distribute weight more evenly
Wearing a backpack correctly
Ask yourself the following questions to assess whether a backpack is being worn correctly: 3
Is the backpack reasonably proportional to the size of the person?
Does the bottom of the bag sit at waist level?
Does the bag weigh more than 10% of the person‘s weight?
Is the person wearing both shoulder straps?
Can the person walk normally with the backpack on, or are they slouched over/breathing heavily?
By purchasing the right backpack and wearing it correctly, you can minimize discomfort and poor posture habits. However, if you or your child have pre-existing back, shoulder, or neck pain, talk to us today. Stay Fit for Life!
Many of you have touched base, eager to learn, about the exciting news we mentioned in our previous newsletter. If you haven’t guessed it, here it is. We have moved!
Although, it was very emotional and difficult to leave our prior clinic space, which was exceptional, our team knows that the new facility offers additional benefits for wellness & rehabilitation.
We have the same Fit for Life team, same contact information and same eagerness to assist you with your health needs. Our new facility is focused on exclusively providing wellness and rehabilitation services including: physiotherapy, chiropractic, registered massage therapy and naturopathic to name a few. Of course, we will continue to collaborate with family physicians, pharmacists and medical specialists in order to be comprehensive and effective with our care plans.
Along with a clean, modern and functional feel, we have a larger rehabilitation area, additional treatment rooms and some new equipment to showcase. Our new location is located at 3865 Major Mackenzie Drive, Units 101 & 102, just a few minutes south of our prior location. We are one block west of Major Mackenzie and Weston Road at the corner of Jutland Street/Major Mackenzie. Parking can be found at the back of the building. Please look for the Fit for Life Wellness & Rehab sign.
We will be offering online booking & reminders emails/text messages. The online booking feature will be live once we open post COVID-19. You can access this feature from our website at fitforlifewellnessclinic.com or direct at email@example.com.
We cannot wait to open our doors again post COVID-19. Again, this opening date all depends on how successful our societal physical distancing is going, along with our regulated health college recommendations on when clinics can reopen as health providers.
As always, if you needs anything from me or any of our team members, please do not hesitate to contact us via phone or email. Take a look at the pictures of the new clinic and enjoy! We cannot wait to have you! Thank you for your loyalty and patience during this time.
Stay Fit for Life,
Dr. Luciano Di Loreto & Associates
Fit for Life Wellness Phone: 905.303.6223 or 647.873.4490
Vegetables and fruits are an important part of a healthy eating pattern. Eating a variety of vegetables and fruits may lower your risk of heart disease
Vegetables and fruits have important nutrients such as:
Include plenty of vegetables and fruits in your meals and snacks. Try making half of your plate vegetables and fruits.
Choose different textures, colours and shapes to fit your taste. From apples to zucchini, choose plenty of vegetables and fruits.
Try a variety of vegetables and fruits such as:
Fruit juice and fruit juice concentrates are high in sugars. Replace juice with water. Choose whole or cut vegetables and fruits instead of juice.
Choosing and preparing healthy vegetables and fruits
Fresh, frozen or canned vegetables and fruits can all be healthy options.
Frozen and canned vegetables and fruits:
take little time to prepare
are a healthy and convenient option
are just as nutritious as fresh vegetables and fruits
Frozen vegetables and fruits
Choose frozen vegetables and fruits without:
breading or rich sauces
You can add frozen vegetables and fruits to soup or chili.
Canned vegetables and fruits
Choose canned vegetables with little to no added sodium.
Drain and rinse canned vegetables to lower the sodium content.
Choose canned fruit with little to no added sugars.
Use the food labels to help you compare canned vegetables and fruits.
The % daily value helps you see if a food has a little or a lot of a nutrient.
Dried fruit can be a part of healthy eating but it can stick to your teeth and cause cavities. If you choose dried fruit, eat it with meals.
Try healthier cooking methods like:
Enhance the flavour by adding:
fresh or dried herbs or spices
Vegetables and fruits make quick and healthy snacks. There are lots to choose from and many healthy ways to prepare them.
Vegetable snacking tips
Keep cut up fresh vegetables in the fridge for a quick and healthy snack. Try:
Fruit snacking tips
Keep a bowl of fresh fruit on the counter as an easy snack to grab.
Add fruit to whole grain cereals or lower fat yogurt. Try:
canned peaches packed in water
Freeze seedless grapes on a tray and enjoy them as a snack.
How to eat more vegetables
Here are some easy ways to eat more vegetables:
Add canned pumpkin or squash purée to any soup to make it extra rich and creamy.
Wash, chop and refrigerate or freeze extra vegetables when preparing meals so you have extra for meals the next day.
Use pre-bagged vegetables that can be quickly tossed in a salad, stir-fry or casserole. Try:
Serve raw vegetables with your meals. Try:
cherry or grape tomatoes
red, yellow or green peppers
Try new recipes that call for different types of leafy greens such as:
mixed salad greens
How to eat more fruits
Fruits are a delicious addition to your day. Here are some easy ways to eat more fruit:
For dessert, choose:
fruit salad, with little to no added sugars
Add fresh fruits to salads. Try adding sliced:
Add frozen fruits to baking.
Wash, cut and refrigerate extra fruit so you can have some on hand for meals and snacks.
Going to the chiropractor can help relieve pain and prevent injuries, but being active is also a great way to help keep your spine healthy. Just going for a brisk 10 minute walk each day is enough to help improve your health and prevent conditions of the spine, joints and supporting structures of the body. But there are also a few other recreational activities that you can incorporate into your daily routine to prevent back pain and reduce stress.
Here are a few suggestions and why you may benefit from them:
Yoga and Pilates:
Yoga and Pilates are forms of exercise that typically focus on moving the body while focusing on breathing and body awareness. The poses are purposeful and usually work a few areas of the body at once, including the back and leg muscles to build a stronger foundation for other movements. Also, the poses often focus on balance which can be important to prevent falls and injuries as we age. Compared to higher impact activities that cause added strain to the body, Yoga and Pilates are known to be ‘safe’ for healthy and even injured individuals. Yet, with most practices being keenly aware of your body is important and adapting movement to your skill level. However, regular practice has been shown to decrease back pain1. The great thing about Yoga and Pilates is that there are several types of classes catered to your specific skill and comfort level.
Aquafitness is a dynamic, low impact activity that usually involves the entire body in movement, including the abdominals, gluteal, and leg muscles. Since the movements are done in water, the water adds extra resistance to strengthen muscles but also minimizes impact on your joints. Aquafitness has been shown to be an effective management tool for those suffering from certain MSK injuries allowing them to keep active. Notably, people suffering from low back pain2 may particularly benefit from aquafitness or gently swimming in water. Contact your local community centre or gym to see if aquafitness is part of their regular programming.
This Chinese martial art focuses on meditative, deep breathing combined with methodical practice of slow movement enhancing mobility and balance among those who practice the art. Tai Chi is known to have major health benefits – even for those with back pain. Tai Chi can improve pain and function, while decreasing likelihood of chronic pain. It is a safe and effective activity for those experiencing long-term back pain symptoms3.
Other activities you may want to consider are low-impact cardiovascular exercises such as walking or striding on the elliptical machine. There are always alternatives to staying active, even when you experience pain. Some of these can even help relieve the pain.
If you’re looking for ways to stay active and relieve pain, meet with our team to discuss more options.
Sourced from CCA
1Sherman K, Cherkin D, Wellman R, Cook A, Hawkes R, Delaney K, Deyo R. A Randomized Trial Comparing Yoga, Stretching, and a Self-care Book for Chronic Low Back Pain. Arch Intern Med. 2011 Dec 12; 171(22): 2019–2026.
2Ariyoshi M, Sonoda K, Nagata K, Mashima T, Zenmyo M, Paku C, Takamiya Y, Yoshimatsu H, Hirai Y, Yasunaga H, Akashi H,Imayama H, Shimokobe T, Inoue A, Mutoh Y. Efficacy of aquatic exercises for patients with low-back pain. Kurume Med J. 1999;46(2):91-6.
3Hall AM, Maher CG, Lam P, Ferreira M, Latimer J. Tai chi exercise for treatment of pain and disability in people with persistent low back pain: a randomized controlled trial. Arthritis Care Res (Hoboken). 2011 Nov;63(11):1576-83.
What impact is research having to advance healthcare, the chiropractic profession and patient care?
For the last decade, the Canadian Chiropractic Research Foundation was working to achieve one goal—to place chiropractic researchers in Canadian universities for the first time in history. With the help of generous donors, this goal was successfully achieved in 2017.
Check out for yourself how donations are making a difference!
- 13 CCRF Research Chairs placed in universities across Canada—seven are tenured; two are tenure-track.
- Chiropractic researchers are working with multidisciplinary health teams, educating medical students, breaking down barriers and building inter-professional networks.
Disease & Disability Prevention
- Discovery of a therapy halting the progression of Degenerative Disc Disease, a condition that creates significant disability, expense and the highest number of disability-affected years globally.
- Evidence-based treatment protocols developed for mechanical, degenerative and inflammatory spinal disorders.
- Working with healthcare teams in Denmark, U.S, Switzerland, Australia, Cuba, Hong Kong, UK, South America and more.
- Industry collaborations with CCGI, CCA, Provincial Associations, Research Manitoba, World Federation of Chiropractic, World Spine Care Research Committee, Institute of Musculoskeletal Health and Arthritis (IMHA) and more.
Patient Care and Practice Development
Sourced from CCA Blog