April has arrived to kick-off the first annual Run Canada Month! The weather is warming up and it is a great time to lace-up and get started. Observe and cheer on the 55,000 Sun Run participants on April 15th and get inspired! Because baby, we were born to run. It is hard to ignore recent [...]
Get A Running Start It is that time again … a new year, full of new plans, new directions and new goals. To optimize the success in realizing your new goals: Be specific. Believe in yourself! Visualize the outcome. Often goals are made too general (e.g. “Get in shape”) and too difficult to tackle. Perhaps [...]
The recovery of soft tissue (muscles, tendons or ligaments) injuries involves inflammation, regeneration, and remodelling. The healing times of different injury types are mainly dependent on the blood supply of the specific injured tissue. Delay in healing times of soft tissue injuries can be due to age, location of injury, delayed treatment, incorrect diagnosis, incorrect [...]
May is Arthritis Awareness Month Arthritis literally means joint inflammation. It is not a single disease, but refers to a group of more than 100 rheumatic diseases and other conditions that can cause pain, stiffness and swelling in the joints. The most common type of arthritis is osteoarthritis, also known as degenerative arthritis, which [...]
Recent studies show that long periods of sitting cause serious physiological responses that are related to chronic disease and premature death. The average Canadian is immobile 9.5 hours a day. People who stood up frequently were found to be fitter, leaner and with smaller waistlines. And it was how often they stood that mattered, not [...]
Lumbar disc herniation is a displacement of disc material which then presses on nerves. The occurrence of disc herniations is rare (1 – 5%) compared to mechanical low back pain. Symptoms of disc herniation include: leg pain, numbness, tingling, weakness, or increased symptoms with coughing, sneezing or straining. It’s found mainly among people age 30 [...]
Approximately 80% of Canadians will experience low back pain in their lifetime. 90% of back pain is “mechanical” in nature and will improve within 4 to 12 weeks. Mechanical low back pain is typically aggravated and relieved by specific positions and activities. Pain may refer to the buttocks or thighs. Although this form of back [...]
Every year at this time it can be such a task to stick to your fitness and diet regime. Holiday parties, rich foods, visiting relatives and snow can all interrupt and cause problems with how hard you’ve worked all year! But if you plan and prepare, you can make sure the holidays don’t knock you [...]
The Secret to Long Life … “Red meat and gin.” ~ Julia Child (1912 – 2004), on what her longevity is attributed to. Most of us would like to live a long and happy life. It’s really not a secret anymore. We’ve seen the studies, know what’s good for us, and although it seems trite, [...]
World Osteoporosis Day: October 20th, 2010 Close to 2 million Canadians suffer from osteoporosis, a disease which weakens your bones and makes them more likely to break. Bone is constantly changing: cells called osteoclasts remove bone, while osteoblasts form bone. In normal bone, these two actions are balanced. In osteoporotic bone, osteoclasts remove bone more [...]
When pursing any new activity or continuing with your regular ones, knowing the risks and taking precautions can avoid undesirable effects such as injuries that can sideline you from your goals. Running is a great way to maintain a healthy and active lifestyle while preventing or reducing the risks of numerous physical health concerns. Unfortunately, [...]
A recent study in Germanylooked at 4 different groups of men and women to see the difference, if any, in the life span of their cells. The groups were: Young and sedentary Middle-aged and sedentary Professional runners in their 20s (45 miles/week) Middle-aged, serious, long-time runners (50+ miles/week) Even on the outside, the older runners [...]
Wiser, Wealthier, Healthier? Every year people make resolutions on January 1st. And every year, the majority of people have forgotten about these resolutions by January 21st. Why? Unfortunately for us, the big plans made with a glass of champagne in hand aren’t usually the sorts of plans that lend themselves to actual visible change. It [...]
It’s Flu Season – Stay Healthy! Different strains of Influenza kill between 2000 – 8000 Canadians every year. ‘Swine Flu’, or novel H1N1 flu virus, is a new strain of flu that emerged in Canada in April of this year, and is currently the cause of a global flu pandemic. The World Health Organization [...]
You might have been hearing a lot about your “core” – but do you actually know what it is? Far from being just the abdominal muscles, the core muscles run the length of the torso and work to stabilize the spine, pelvis, and shoulders, and provide a base for movement in the arms and legs. [...]
October is breast cancer awareness month. About 20,500 women in Canada will be diagnosed with breast cancer this year; another 5,400 will die from the disease. Women have about a 1 in 9 chance of developing breast cancer during their lifetimes. By simply modifying our lifestyle with increased physical activity, we can reduce our risk [...]
Balance, or equilibrioception, is a physiological sensation that keeps humans from falling over while walking or standing. Balance is achieved when several body systems work together. The eyes relay information to the brain about the position of the body in relation to its surroundings. The ears contain fluid that detects movement and acceleration, and signals [...]
The hip is a major weight-bearing joint that supports the entire upper body. The hip has very complex anatomy that allows for very flexible movement between the upper and lower body. However, this complex anatomy makes it difficult to diagnose the cause of hip pain and determine a correct approach to treatment. Hip pain is [...]
Health professionals encourage regular exercise to prevent or improve symptoms of conditions such as diabetes, heart disease and obesity, but the scientific evidence on whether exercise increases or reduces fatigue had never been reviewed quantitatively. A University of Georgia study analyzed 70 randomized, controlled trials that enrolled a total of 6,807 subjects. They found that [...]
Low back pain is one of the most common reasons people seek health care. It is estimated that upwards of 80% of Canadians will experience back pain at least once in their lifetime. However, with a good exercise and stretching routine, you can decrease your chance of recurrent back pain. Exercise strengthens muscles and distributes [...]
A person will usually stretch for one of these five reasons: to increase flexibility, reduce the risk of injury, enhance healing, enhance performance, or reduce pain associated with joint and muscle stiffness. But what does traditional stretching actually accomplish? Though it is common practice to stretch before exercising or playing sports, it has been shown [...]
The incidence of musculoskeletal problems increases as people age. In Canada, 30% of seniors over age 75 reported being in pain, and 47% of people over age 65 have been diagnosed with arthritis or rheumatism. Osteoarthritis, osteoporosis, and joint diseases are also very common in seniors, and are the primary cause of severe long-term pain [...]
Whiplash is a very common injury that continues to be poorly understood. It is difficult to verify the presence of a whiplash injury as there are very few firm clinical indications beyond bruising or swelling, restrictions in range of motion, and localized point tenderness. To add to this difficulty, there are no reliable diagnostic tests [...]
We all know what happens: our favorite hockey player makes one wrong move during an important playoff game and is suddenly off for 4-6 weeks to recover from injury. However, it is not just professional athletes who get injured playing sports. Injuries happen at all levels of activity, from gardening to running, and like all [...]
Numerous studies have suggested that regular vigorous exercise reduces inflammation – a condition that is predictive of cardiovascular diseases. Inflammation, which is measured by a marker called C-reactive protein, or CRP, causes redness, pain and swelling, and can damage the inner lining of arteries. Clots from arteries can break off and block the flow of [...]
Heart disease is now the leading cause of death for Canadian women. Unfortunately, many women are unaware of this serious health concern. Even more worrisome is the fact that doctors also seem to be unaware of the risk that heart disease poses to women, and do not treat women with cardiac symptoms as aggressively as [...]
In recent years, the measurement of % bodyfat has become widely used and recommended as one of the indicators of fitness. By monitoring % bodyfat and weight regularly, there are many things a person can learn about their fitness and any changes in fitness as time progresses that cannot be learned by weighing with a [...]
Dr. Art Hister We don’t need to look like a bodybuilder to be fit, and that’s good because for most of us, fitness is what we want from exercise, not sculpted bodies. You see, overall fitness, not the size of one’s biceps or pecs, is what co-relates with long-term positive health outcomes. Thus, a study [...]
It’s easy to neglect physical activity, especially with our increasingly demanding schedules. However, even a small amount of physical activity can make a big difference—revitalizing our bodies by providing oxygen to our brain and muscles. Below are some practical tips on how to incorporate exercise into your daily routine—no matter how busy! At work, why [...]
Pain Not Necessary for Health and Fitness, but Walking Is Women who lift weights will get bulky muscles. Women don’t have enough testosterone to develop large, bulky muscles. Strength training will not cause women to build muscles, although steroids might. Spot reducing is possible. It’s simply not possible to “burn off” fat in one [...]
For once and for all: to stretch or not to stretch? How do you know if you are stretching correctly? How flexible should a person be? Does it increase or decrease your risk of injury? When should you stretch? How long do you hold it for? How many times? Stretching should never be painful. To [...]
A 3-Minute Spinal Health Exercise Program After five weeks of daily practice of “Straighten Up” exercises, 83% of study participants reported that they had improved their posture. 78% reported that they had strengthened their core muscles. 80% reported that they sat and stood more uprightly and that their backs were more comfortable. Please perform these [...]
Dr. Ray Baker Chronic pain syndrome is a cluster of signs and symptoms in which the pain and disability it creates cannot be explained by demonstrable tissue damage or pathology. It persists in time, at least six months. It is usually accompanied by chronic sleep deprivation. The sufferer becomes depressed, anxious and often angry. Away [...]
The merits of exercise are hard to ignore. Check out 7 specific ways exercise can benefit your life. 1. Exercise improves your mood. Exercise stimulates various brain chemicals, which may leave you feeling happier and more relaxed than you were before you worked out. You’ll look better and feel better when you exercise regularly, which [...]
Sciatica is a term that is often misused. It is meant to define a set of symptoms rather than a diagnosis. Sciatica is a general term that refers to pain in the back of the leg caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic [...]
A good exercise routine is important to reduce the chances of recurring back pain. Studies have shown that bed rest and inactivity can lead to a longer recovery time from injuries. Movement distributes nutrients into the soft tissues of the spine to keep the discs, muscles, ligaments and joints healthy. A lack of exercise can [...]
Your core muscles are your deepest muscles of your abdomen, back, and pelvic floor. Your core muscles, when strong, will stabilize your trunk. This will prevent injuries to your back. A stable trunk also provides support, allowing your limbs to move effectively. There are levels of challenge, from low to high, to develop your core [...]
Healthy Eating. Active Living. Positive Self & Body Image. See how much you know about the healthy pleasures of Vitality. Losing weight is a good way to improve your health. False. Losing weight will not necessarily improve your health. If you are at a healthy weight, losing and regaining weight (yo-yo dieting) is more harmful [...]
Cardiovascular disease is the number one cause of death in Canada and is responsible for one third of all deaths in British Columbia. In a new 17 year study of nearly 9,800 adults, researchers at New York’s Albert Einstein College of Medicine found that exercisers had a 30% lower risk of heart attacks than the [...]
It is undeniable that youthfulness is quickly becoming a modern obsession. For those struggling to stay young, there is good news: A longitudinal study conducted over two decades by Stanford University School of medicine in California may have revealed the key to postponing the onset of the aging process. Lead researcher James Fries, M.D. and [...]
Outdoor physical activities such as rollerblading, cycling, and swimming, are a fun and affordable way to enjoy the summer sun! Actively engaging in sports strengthens the heart and lungs, reduces stress, and is an important part of maintaining a balanced lifestyle. However, with an increase in physical activities during the summer months, it is also [...]
May is posture month. Good posture contributes to increased energy, better breathing, improved circulation and can even make you look better. People with proper posture seem to move with greater confidence and grace than those who slouch. Good posture will also make you look taller and slimmer, and when our bodies are aligned, it contributes [...]
Spring into Action! During the cold winter months, Canadians spend so much time indoors many of us inadvertently end up as bona fide couch potatoes. But the arrival of the nice weather provides the perfect opportunity to spring into action and reap the many health benefits of living an active life. Being physically active is [...]
Sixty minutes of accumulated physical activity everyday improves your health. Add up different activities throughout the day in periods of at least 10 minutes each, like walking or stretching, to fulfill your daily dose of recommended activity. Even with light effort, regular activity will provide you with immense benefits for your body and mind such [...]
Fall is the time of crisp air, changing tree colours, and piles of fallen leaves on your lawn. Although raking leaves is a perfect opportunity to get some fresh air and exercise, it also can be a source of pain. Here are some tips to make it easier on your body. Wear Layers: You may [...]
Spring is finally here again! For many people it is the time to do a thorough household clean. Although this annual home ritual can be good for the soul, it also carries some potential health risks due to the change and sudden increase in physical activity. Weekend warriors aren’t the only ones susceptible to springtime [...]
Nutritional Myths Myth #1: Vegetarians don’t get adequate protein in their diets. You don’t necessarily have to eat meat to get adequate amounts of dietary protein. But to get enough protein, vegetarians do need to eat a wide variety of foods, including legumes, dried peas, beans, chickpeas, kidney beans, whole grains, nuts, seeds and soy [...]
With summer vacation over, this is the perfect time to design a fresh exercise schedule to your week….plan to include a balance of aerobic and resistance exercise. Balanced Exercise Generally it is thought if you want to lose fat you need aerobic exercise and if you want to gain muscle you need anaerobic exercise. The [...]