An enjoyable mix of badminton, tennis, squash and table tennis, Padel & Pickleball have surged in popularity across Canada. The low-impact nature makes it accessible for people of all ages and fitness levels. However, as with any sport, appropriate preparation and prevention strategies are essential to avoid injuries.
Here are some tips to consider:
Warm-Up and Cool-Down:
These are crucial aspects of any sporting activity. Begin with a five to ten-minute brisk walk or jog to get your blood circulating and muscles warmed up. After playing, cool down with a slower-paced walk and stretching.
Prior to the game, focus on dynamic stretches that mimic Pickleball or Padel movements. Lunges with a torso twist can help prepare your lower body and core. Arm circles can help warm up your shoulders.
Post-game, opt for static stretches to prevent stiffness. Key areas to focus on are your shoulders, wrists, and legs. Gentle quad, hamstring, and calf stretches, along with wrist flexor and extensor stretches, are highly recommended.
Hydrate and Rest:
Hydration aids muscle function and recovery. Rest is equally important to allow your body to recover and avoid overuse injuries.
Regular visits to your chiropractor, physiotherapist and/or health professional can help maintain optimal spinal health, improve mobility, and reduce the risk of injury.
Aging can be difficult as one navigates new or existing health needs, or those of loved ones. Treatment by health practitioners (Chiropractors, Physiotherapists, Massage Therapists, Naturopaths, Acupuncturist, Osteoapth, etc.) can assist aging Canadians maintain a pain-free and healthy life by providing relief from MSK and other conditions. Such conditions are often associated with increasing age such as arthritis, osteoarthritis, degenerative disc disease and spinal stenosis, among others.
Did you know?
Musculoskeletal (MSK) conditions are the most common causes of long-term pain and disability in Canadians over 60. Due to their extensive training and expertise, Canadian health practitioners can play an important role in the prevention and management of MSK conditions that may negatively impact your health and wellbeing. In fact, chiropractors and other health providers can help you maintain your mobility and quality of life, foster healthy aging and conserve your independence.
Quality of Life
MSK pain can affect almost every aspect of life including compromised mobility, independent living, difficulty in daily activities, and disturbed sleep patterns. The impact of these can be more profound among aging Canadians, which can complicate day-to-day life. In fact, chronic pain has been associated with disability and even depression.
Promptly addressing the root of the issue is essential. Our practitioners can help assess, diagnose, manage and even prevent MSK conditions. Through a variety of non-invasive, gentle, hands-on therapies, including conservative manual therapies, modalities, exercise and rehabilitation and lifestyle counselling, we can help reduce pain, restore mobility and increase quality of life in older patients. Therapeutic exercise can produce remarkable outcomes in even the very elderly. Building strength also improves balance and coordination, which are essential in preventing falls.
Sometimes the hardest part of managing MSK conditions is seeking care. Often, we fail to ask for help to avoid burdening family, friends and caregivers. But, in many cases, Canadians may have simply resigned themselves to live in pain because they think it is a natural part of aging.
Canadian Chiropractic Association
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 firstname.lastname@example.org.
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.