Exercising too hard or too often can cause overuse injuries like stress fractures, sore joints and muscles, and inflammation. Sports such as swimming, jogging, and tennis tend to bring on repetitive wear and tear on certain parts of your body. Try cross-training at least once a week using different kinds of activities and don’t forget to rest as well.

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#Exercise
#fitness
#Chiropractic
#winnipeg
#Healthy
#Overuseinjury http://ow.ly/i/xVbJP

Here are a few tips to keep pain away when working long hours at a desk or on a computer.

http://ow.ly/dJnB30eAQyR

Training north of 40 need not be as daunting a task as it sounds nor does it need to be a mash up of low impact hamster wheels and resistance bands. With proper education and planning, training into your 40’s and beyond can push you to new heights and successes.

First thing first, we need to set out some ground rules:

1. Have a plan and know that it will change. Life happens and changes occur so planning 10 month training systoles is nothing more than a recipe for disaster. I like to see my patients plan in 4 week blocks. This allows you to plan a single month’s worth of gym work, events, rest and recovery.
2. Recovery and prevention are KEY habits. Recovery from high intensity workouts is key at any point but becomes paramount once we reach our 40’s and up. Tissues lose elasticity, HGH and Testosterone levels drop and our ability to heal reduces. Getting adequate rest, keeping joints, bones, muscles and connective tissues healthy and eating smart will eep you healthy, mobile and fuelled up for your day to day and your workouts.
3. Hae a go to “quick and dirty” workout for when your day turns into a train wreck. Finding time to get to the gym or park to put your work in can be impossible some days, we all know that; those are the days to have a simple, effective 15 minute blast that you can go to to get at least SOMETHING done. I’m partial to 15 minutes of 10 Kettlebell swing, every minute on the minute. 25 minutes will get you 150 swings and a nice explosive workout when time is crunched.
4. Put strength work at the top of you training pyramid. As we age muscle mass decreases. It sucks but its true. We can fight this decline by having strength work as our top priority when training.

Thanks for reading and let me know what other topics you’d like to see discussed moving forward!

Smashing 7-8 cups of coffee a day? Keep in mind a few of the consequences of overdoing your caffeine intake.

http://ow.ly/bh5W30eAQiN http://ow.ly/i/xVbhy

This is what 200 calories of some of your favourite foods looks like. Controlling caloric intake isn’t always as easy at it seems and photos like this really help us conceptualize how much or how little of different foods we should be eating.

http://ow.ly/tM9Y30eMNNg http://ow.ly/i/ya7Ce

Your spine is made up of 24 bones that stack on top of each other- normally in a straight line. “Scoliosis” means that your spine is curving from side to side, rather than being straight. Scoliosis affects between 1-3% of the population. Scoliosis may begin at any time between birth and adulthood but is most common during times that your skeleton is growing rapidly. Most cases of scoliosis begin between the ages of 13 and 18. Researchers are not completely certain why some people develop scoliosis, but they have found that the problem tends to run in families.

The curve of your scoliosis may be measured with an x-ray. Although some curves get worse, most do not. In fact, only ¼ of all adolescent idiopathic scoliosis curves will progress. Small curves in mature patients have a low risk of progression (2%), while large curves in younger patients progress more frequently. (70%) Curve progression is more common in girls, especially those with larger curves (greater than 20 degrees). Your doctor may need to monitor your scoliosis for progression by performing x-rays every 6-18 months.

Scoliosis may cause your shoulders, hips, or waist to be unlevel. Most curves are classified as “right thoracic”, which means that the peak of your curve protrudes toward the right. This is often accompanied by a forward rotation of your right shoulder and “winging” of your right shoulder blade. Many patients have a secondary curve in their lower spine that helps to balance their body. The majority of patients with mild to moderate scoliosis have no symptoms, but approximately ¼ report back pain. Unfortunately, scoliosis increases your risk of developing back pain later in life.

The primary goal of treatment is to stop curve progression. While many cases can be slowed or even reversed through appropriate management, it is important to recognize that others may progress in spite of the best care. Conservative care, including spinal manipulation (like the type provided in our office) has been shown to help some patients with scoliosis. Exercise is another effective treatment for scoliosis. It is important that you clearly understand your home exercise program and that you perform it consistently.

Patients with larger curves (30-40 degrees), or those who are at high risk for progression may benefit from wearing a brace. Braces have been shown to decrease the need for surgery in about three out of four patients. Fortunately, less than 0.3% of all scoliosis cases will ever require surgery.

You should avoid carrying heavy back packs and consider switching to a wheeled version, if necessary. Sports and exercise will not worsen most cases of scoliosis, and you should continue to participate in the things you enjoy unless directed otherwise by your doctor. The diagnosis of scoliosis is always discouraging, but you must focus on what it is really most important. Be confident in who you are! Don’t let something like a curved spine (or any other medical condition) define you as a person.

How 8 Exercise Devotees Over 60 Stay Motivated To Work Out –

http://ow.ly/k8fI30eAPqL

Try Chiropractic First –

Low back pain initiated with a doctor of #chiropractic (DC) saves 40 percent on health care costs when compared with care initiated through a medical doctor (MD).

Liliedahl RL, Finch MD, Axene DV, Goertz CM. Cost of care for common back pain conditions initiated with a chiropractic doctor vs medical doctor/ doctor of osteopathy as first line physician: experience of one Tennessee-based general health insurer. J Manipulative Physiol Ther. 2010;33:640–643.

#Winnipeg
#lowbackpain
#money
#science
#evidence http://ow.ly/i/xV9aZ

Another article supporting a smart reduction in specific carbs in an effort to be as healthy as we can be. Eat smart, stay active, make time for your mental health & live long and happy. (Also, reducing carbs doesn’t mean eliminating)

http://ow.ly/Elr430eL5Nn

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#Health
#Chiropractic
#Fitness
#Fatloss
#keto
#Winnipeg http://ow.ly/i/y7Xn4

Backpacks are certainly practical, but lugging around heavy books, supplies, and other items day after day will cause discomfort and can lead to more serious problems. Here are some tips to help you choose the right backpack this year.

#Chiropractic
#BackToSchool
#Kids
#Prevention
#Winnipeg http://ow.ly/i/x3aNR