How To Keep Fit In The Winter

how to keep fit in winter Bears hibernate in winter, and humans are often sorely tempted to do so as well. Instead of settling into the couch, though, do your best to keep fit in the winter. Here are some easy ways to keep moving, even when it’s freezing outside.

Join a Group

It’s surprising just how many free outdoor clubs there are that you can join, even in the winter. Groups like the November Project are free to join and meet weekly, usually in the morning. All ages and abilities are welcome, so you don’t need to feel self conscious about anything. What’s best is that if you work out with a group, it helps to really motivate yourself. The energy is contagious and will help you power through the frozen weather.

Set up a Home Gym

If you can clear a bit of space in a garage, basement, or rec room, try to set up a space that lets you move in the comfort of a heated area. You don’t actually need a lot of room for a proper exercise routine. Even 10 feet by 10 feet is plenty to move. Look online for exercise videos that will motivate you and set up a TV or computer screen to follow along with. Then, set aside 30 minutes every day to work out. Whether it’s early in the morning or after work, be sure to take this time for yourself to boost your energy and keep fit.

Eat Healthy

It can be hard to find fresh produce in the winter and fruit and vegetables that are available can be very expensive. As a result, eating healthy can be hard in winter. However, if you want to keep fit, you need to have a balanced diet to fill you with enough energy to keep moving. Look for frozen vegetables as these are still nutritious but often cheaper than fresh items in the winter. Beans and lentils are a great source of protein and are also part of comforting recipes.

We often overindulge over Christmas, and December is a good time to get back on track. Strive for balance, though. If you cut out all the treats in your diet, you aren’t going to stick to it. Instead, meal plan and track your food so that all food groups are included. Food diaries are an easy way to see just what you are consuming and help you to see patterns about your food choices.

Set a Target

Springtime is full of running races, so sign up for one in the winter so that you have a goal to work towards. Whether it’s 5 kilometers, 10 kilometers, a half marathon, or even a full marathon, find a race that has an inspiring location and sign up for it. By committing yourself, you feel obligated to keep fit. Work backwards from your goal so that you know just what type of training is involved. There are many sample running and workout schedules that will help you determine what weekly targets you need to reach to be able to meet your end goal.

What Does A Chiropractor Do?

what does a chiropractor do Chances are you have a friend that regularly visits the chiropractor. Or maybe you’ve complained about a sore back, only to have a co-worked suggest seeing a chiropractor. You vaguely know what this medicine is about but haven’t yet figured out just what a chiropractor does. Well, you’re at the right place now.

Benefits of a Chiropractor

Let’s start at the end. Or rather, the end results of visiting a chiropractor. For starters, you can expect improved movement and posture in your back, torso, shoulders, and neck. Usually, a bad back can wreak havoc on other parts of the body, so a chiropractor will work in conjunction with these areas to make sure they are all working properly together.

The symptoms of headaches may manifest in your head, but the cause could actually be coming from a different place. Neck and back pain may cause headaches, and after seeing a chiropractor, you will hopefully see some relief from the annoyance and pain of headaches.

For athletes, keeping a body well-tuned and properly aligned is key. Chiropractors can help with athletic performance by strengthening your spinal alignment. Motions become more fluid and your muscles don’t have to work so hard to compensate poor movements.

The same goes with flexibility. If you have tight muscles or a back that isn’t sitting right, it can be too difficult to achieve proper flexibility. Thankfully, a few sessions with a chiropractor can help set your body straight and help with future yoga poses.


If you work in a physically-demanding job, it may be a good idea to visit a chiropractor before any injuries or stress begin to happen. Prevention is often overlooked because if there is no problem, it can seem like a time waster to seek help. But professionals such as chiropractors can ensure that major problems don’t happen. It’s far better to have a few regularly scheduled appointments with a chiropractor than to seek major medical help after a workplace injury or sprain.

Treatment Plan

Chiropractors, like all medically trained professionals, won’t just jump in and start working on you. Instead, they will execute a series of tests and analyses to see just what is going on with your body. They want to have the proper diagnosis first. Then, they will consult with you to make sure you fully understand what is happening. It is, after all, your body. Finally, a treatment plan will be discussed. This will include the number of sessions that are recommended and their length.

Throughout the treatment plan, which will include a series of spinal adjustments, you will still have a say in your own health. If treatments become too intense, speak up and your chiropractor will listen to you. Remember that this is your body and your health, so be sure to take ownership of it.

5 Important Benefits Of Massage Therapy

5 important benefits of massage therapy Massage therapy is more than just a visit to the spa. It is a science that uses advanced knowledge of the body that treats a whole number of ailments. Massage therapy often works best as a series of treatments. While there may be come initial progress after one session, the body needs time to heal itself, which is why it’s recommended to come back on a regular basis. Here are five important benefits of massage therapy. If you feel like this refers to yourself, be sure to book your next appointment.

Eases muscle pain

Muscle pain is one of the most widely used reasons to seek massage therapy. Whether it is chronic back pain or the result of a sports injury, massage therapy can do wonders to aid your muscles. The muscles in your body can sometimes be deep below the surface and it takes a trained professional to know the muscular system and how to help them. With massage therapy, your muscles can find the relief necessary to begin to heal themselves so that you can continue unencumbered in your life.

Improves sleep

It’s impossible to sleep if you are restless. The stressful moments of the day keep replaying in your mind, and your brain just won’t fall asleep. Massage therapy helps to relax both the body and the mind, allowing you a better night sleep.

Relieves headaches

Headaches may manifest in your head, but they are often the results of pressures on other parts of your body. Massage therapy selects these trigger points and helps to eliminate the tension in your body. Chronic tension headaches can easily be alleviated through massage therapy. If you find yourself reaching for the bottle of ibuprofen too often, book a massage instead to reap the rewards.

Reduces stress

Massage therapy is meant to relax as much as to heal you. A calming atmosphere, soothing music, and essential oils help to wipe away the stresses of the day. It is a chance for you to be one with your body. There are no distractions. Instead, massage therapy helps with mindfulness. You are compelled to focus on your body and your thoughts and not your actions.

Improves posture

After sitting all day at the office, our spine can become compressed. Furthermore, the typing on a computer usually entails hunched shoulders, no matter how much we try to remain sitting upright. Massage therapy helps to remove the pressure from the spine and realign the muscles that have been affected all day long. Massage will loosen muscles and help relieve pressure points so that the body can retain its natural positioning.

How Does Laser Therapy Help With Rehab?

how does laser therapy help with rehab Any athlete knows the agony of dealing with an injury. You go from the top of your game to sitting on the bench, and the pain can be overwhelming. You might try a lot of therapies, but one revolutionary idea is laser therapy. Here we will discus what laser therapy is and how it can help with rehab.

What is Laser Therapy?

The innovations in the science of laser has revolutionized the rehab world. Damaged cells in your body need a catalyst to heal themselves. Time can begin to heal, but sometimes a bit more help is needed. A handheld laser is used on the affected area of the body. It doesn’t take long, lasting up to seven minutes at a time, depending on the type of injury. A trained professional will monitor the effectiveness of the laser and make any adjustments as needed.

The science behind laser therapy works on a molecular level. Inside cells of the body are mitochondrion which have light receptors. The laser emits energy which is absorbed by the mitochondrion. This energy then helps the cells receive higher levels of oxygen and glucose, which allows them to work harder.

Why Choose Laser Therapy

There are many ways to go through rehabilitation, but among them all, laser therapy is an easy, practical solution. Surgery is intensive and creates a long recover time. Often, multiple surgeries are needed as the injury keeps rebounding. Instead, laser therapy has no recovery period. You don’t have to rest after a treatment.

As well, there are no side effects with laser therapy. It is pain free and there are no issues afterwards. Medications often come with a litany of side effects, some more painful than the initial injury.

Who Should Use Laser Therapy

There are many types of injuries that can be aided with laser therapy. Sports injuries that involve soft tissue damage, bursitis, and tendonitis, can all be remedied. For those with osteoarthritis or rheumatoid arthritis, you can also take advantage of laser therapy.

As you get older, joints can become inflamed, or previous injuries can wreak havoc with your body. You can turn to laser therapy for help with back pain, neck pain, and knee pain. Headaches and migraines might also benefit from this method.

If you feel like your body overall needs a bit of help, you can also look into laser therapy to improve your blood circulation. This, in turn, can help with nerve and muscles function.

Ask an Expert

If you’re still not sure about laser therapy for rehab purposes, it’s best to speak with a professional. They can look at your body more closely and recommend a course of treatment for you so that you can start to feel like your healthy self again.

Chiropractic care: beyond the appointment

Many tend to think chiropractic is a place for quick pain relief, but the truth goes much further. Many practitioners have multiple areas of study, and can give care that extends far beyond the borders of the clinic. In this article I’ll be going over just that, Chiropractic care: beyond the appointment.

Lack of medication:

Since chiropractors don’t prescribe medicine, we have to use other means to achieve the same results; especially since we’re trying to treat the root cause of the issue and not only its effects. There are many things people can do to increase their health and recovery rates that don’t need a prescription, and we go to great lengths to learn about them. One example is health supplements. These can be bought at a local shop and can offer a wide range of benefits for many conditions while being safe to use. These goods come in the form of tea, capsules, plant extracts, hot/cold compresses, etc… which are easy to find and often overlooked by other health practitioners.


Many conditions have consequences on other parts of the body, or can be exacerbated by dietary choices. Chiropractors can’t give nutritional advice the way a nutritionist can, because we focus more specifically on how food affects certain conditions. Obviously a chiropractor can give good advice on losing weight, but our focus is for example is teaching someone with joint pain how to avoid foods that may make the pain worse. Another thing chiropractors can help with is telling someone if their current weight is unhealthy for their musculoskeletal system, regardless of aesthetics. Diet plays an important role in sleep, energy, exercise, and many other factors that could play a role in the development of your condition.

Posture / Habits:

Sitting awkwardly on a small chair on a night out with friends might be uncomfortable, but is highly unlikely to leave long-lasting effects, however a lifetime of bad habits is another story. Many ailments that crop up in someone’s middle or later years are results of their lifestyle, conscious or not we each move in particular ways and some of these may have consequences. Since the primary area of expertise for a chiropractor is the muscoskeletal system,  we can easily spot bad posture, or the results of bad habits on our patients. It’s not a fun lesson having to change the way you sit, for example, but this can have very good results down the line.


Exercise is a two sided coin since it can be both extremely beneficial, or extremely prejudicial. It may not be immediately noticeable, but many sports put a lot of strain on specific parts of the body, and being able to make the line between cause and effect may not be very simple. A chiropractor can easily tell you if you need to take a break from a sport, or if continuing could aggravate an injury. Another thing a chiropractor can do is recommend different ways someone could get some exercise done depending on what ailments they have. Many athletes are used to minor injuries, and this makes them susceptible to attempt to force through an injury, and greatly aggravating it, instead of getting proper treatment.

Chiropractors focus on treatments though the musculoskeletal system, but are versed in treating all manner of ailments. Since throughout the session there is lots of conversation, we can often glean insights into the patients life and give advice another type of practitioner may not have considered. Personal care means personalized treatments, dealing directly with the body it’s very clear how different we all are, which is why we strive to offer case-by-case advice for changes in lifestyle, rather than a simple prescription.

How physiotherapy can help you get fit

Many think getting fit involves nothing more than running and lifting a few weights, but this is far from the truth. When you decide to get your body in shape there are many things you should take into account, which is why we took the time to explain How physiotherapy can help you get fit.

1. General preparation

Going from sedentary to 5k with no preparation usually ends in injuries and frustration. People tend to forget they no longer possess the body of a teenager, and attempt feats their bodies aren’t ready to handle. A Physiotherapist can help anyone who wants to get fit do “regular maintenance” on their body, making sure all the different muscle groups are ready to handle whatever you want to do. During regular life, many of the body’s muscle groups are unused, and deteriorate over time, making them extremely weak; this is how the body optimizes itself. A great example are the “core” abdominal muscles, specifically the lateral ones, which are rarely used during everyday life, but play a critical role in exercise. When we start doing exercise, however, those weak muscles come under a lot of stress.

2. Specific preparation

A physiotherapist can diagnose your musculature and body, and from there come up with a plan to get you in shape to…get in shape! Usually this work involves strengthening specific muscle groups in the back, lower abdomen, etc… so that when the time comes to put real stress on your body you won’t have any part giving out on you. Since this is very specific training for specific muscle groups it’s not practical to self-diagnose and come up with a way to train, which is why professional help can be so helpful. A Physiotherapist will also help you optimize the way you walk, run, and move, to be more healthy. For the strengthening stage, there are a variety of exercises that can be done using large rubber bands, exercise balls, and other tools to get those muscles into a workable state. This kind of work is very rewarding since it’ll go a long way in making the “getting into shape” phase much more pain-free and enjoyable.

3. Healthy exercise

Physiotherapists can help beyond initial prep though. Many practitioners are versed in different types of physical training techniques which are extremely healthy and focus on working the body as a whole. Many sports focus on specific muscle groups, and many gym workouts do this as well. This can be unhealthy because it disproportionately strengthens different parts of the body. Physiotherapy can work on the body as a whole, and never leave any muscles vulnerable. This is excellent for preparing the body for any eventuality, or to prepare the body for an active lifestyle that is always ready for anything. This kind of exercise is especially helpful in the day-to-day because this type of training doesn’t “wear” at the body like most sports, and leaves the body prepared for a much wider range of activities.

Physiotherapy is far from being something that is only good for rehabilitating injuries. Many don’t realize until old age, but taking care of all of your muscles and body has consequences that reach far into the future, and can have a large impact on daily life.

How does chiropractic help with pain management?


When faced with pain, many turn straight to medicine. That’s not wrong, but there are other solutions, and in chronic cases instead of taking a higher dose one should consider How does Chiropractic help with pain management? In this article we’ll be going over what types of pain chiropractic can help you deal with.

A chiropractor works by manipulating your body to help realign your bones and joints in order to alleviate any pain and restore full movement to the body. The chiropractor will inquire about your medical history, so having your medical history handy can greatly help the diagnosing, diagnosis, and prescription of treatment or further exams. Besides the initial treatment the chiropractor will also give advice do’s and don’ts in your day-to-day that will help with your conditions. Let’s look at more specific types of pains, and the treatments used:

Chronic pain:

This is pain that lasts for over 90 days, can be caused by sports injuries, accidents, or conditions such as multiple sclerosis and Osteoarthritis. The back is especially susceptible due to the amount of weight it carries as well as it’s complex structure. Daily strain such as heavy lifting or prolonged time in a position with bad posture can also cause injuries which seem to hurt for longer than usual.

Treatments for Chronic pain:

The very first step is conducting an examination both physical and verbal to determine the cause of pain. This is where having your medical history comes in handy. The chiropractor will then possibly order x-rays and further medical exams, or diagnose the condition and begin discussing possible treatments.  Chronic pain treatment involves techniques such as spine manipulation, exercises, heat & cold treatment, hydrotherapy, and changes to your daily habits. Treatment for chronic pain is long-lasting and requires at least weekly treatment in order to be able to reap any long-lasting benefits.

Acute Pain:

Acute pain is characterized by lasting less than chronic pain, usually 1-4 weeks. Acute pain is generally cause by a single trauma such as an accident, sports injury, or a sprained ligament. A common condition for example is pulling one’s back while lifting a heavy object. These conditions are very common and people often simply suffer through the pain or take medicine, not treating the root cause of the injury.

Treatments for Acute Pain:

Taking care of the problem at home often works, but takes longer and causes prolonged pain. This is both stressful and may prolong the time it takes for the healing to occur. Going to a chiropractor will greatly diminish the pain, as well as prepare the wound for a quick healing process. The treatments for acute pain generally take 1 to 4 sessions and usually involve adjusting the bones and joints accompanies by other therapeutic techniques to lessen pain and increase the ease with which the body can heal the wound.


Chiropractic has changed a lot throughout the years, and recently it’s become renowned for its help with pain and sports injuries in particular. What sets it apart for other forms of dealing with pain is that it can often work together with other forms of treatment, and it doesn’t use any medication. Besides all the techniques used during a session, paying attention to your daily routine and giving advice that might help heal pain is something that makes the treatment more personalized and offers you a chance to play an active role in your healthcare. Chiropractors will often give advice in things like diet, posture, habbies, exercise that’ll prevent you from accidentally straining a sensitive area, or keep bad habits that in the long term will cause injury.

How can the disabled benefit from Physiotherapy?

Physical disabilities:

People with purely physical handicaps often suffer many secondary effects arising from their conditions, and physiotherapy goes a long way in helping to mitigate any negative effects. Many sufferers of these conditions lead somewhat sedentary lifestyles, which ultimately makes their predicament more uncomfortable, or even worsen in some cases. Without going into specifics on any conditions, the physically handicapped often don’t manage to properly work their body’s musculature at all, and this can give rise to a variety of side-effects that can make life very uncomfortable. By massaging unused muscles, using electrical stimulation, or doing light workouts when possible, we are able to keep their bodies in shape. This prevents pain from muscle deterioration, or straining of weak muscles whenever they are used. This greatly helps prevent pain, stiffness, relax the body, sore musculature, and in some cases slows the progress of degenerative disorders.

Neural disorders:

Many who suffer from neural disorders often face a different type of problem than those who suffer from purely physical conditions. In many cases they have a difficult time coordinating their movements: whether it be learning how to do this in the first place, or learning to adapt to changes in their bodies due to an accident. Since physiotherapy was originally conceived as a habilitation/rehabilitation framework, it is extremely beneficial when it comes to improving motor coordination. Using a vast variety of techniques we are able to greatly improve a large amount of motor skills such as walking, spacial awareness, and hand-eye coordination. The treatment of neural disorders is, however, very case-sensitive; making treatments often tailored to the individual’s circumstances and abilities. Building on their strengths it is possible to improve quality of life in a variety of aspects, often allowing people a much higher degree of autonomy, and the ability to perform tasks on their own.

Mental Handicap:

The mentally handicapped can suffer from a variety of effects from one condition, which makes their treatment extremely individualized to meet their specific needs. Being able to get to know a patient and work with them in ways that make use of their strengths and allow them to feel comfortable is extremely important for long-term treatments. Physiotherapy is often able to help patients who suffer from these conditions gain a degree of autonomy and the ability to take a more active role in their lives. It also helps those who lead a more sedentary lifestyle keep their bodies in shape and prevent side-effects such as soreness and degeneration of muscles.

Physiotherapy has much to offer those who suffer from any type of debilitating condition. Being able to improve improve one’s autonomy in turn allows the patient to take a more active and stimulating role in their own lives. Besides helping take care of the physical side of problems, this offers people a chance to interact more with their surroundings and lead a healthier lifestyle in general. It also makes a large difference to the family who is able to often enjoy a wider variety of activities with them, and enjoy the benefits of having their loved ones play a more active role in their lives.

Physiotherapy for kids & teens

What is it?

Physiotherapy is an often overlooked way of treating a very vast range of problems that medical medicine can’t deal with. Youths, in particular, have a lot to gain from being treated of ailments while still in development. This may prevent the condition from worsening as they age and make the treatment easier since their still flexible enough in both body and mind to easily integrate lifestyle changes. Regular medicine has a strong focus on “periodic” interventions through medication or in worst case scenarios, surgery; whereas physiotherapy is a type of medium to long term treatment that doesn’t use invasive methods to treat a variety of conditions that primarily concern the muscles, bones, and movement patterns of an individual. Physiotherapy is not an alternative medical practice but a science-based school of medicine that focuses on rehabilitation and treatment of physical conditions through awareness, education, empowerment of the body, and lifestyle changes.

How can children benefit from physiotherapy?

Since children are still in a stage of life where they’re adapting to their bodies and reality, youth is a perfect chance to correct any problems they will have before they become aggravated with time. Here’s an example: Some families have hereditary bad posture, which can lead to several complications later in life like chronic back pain, problems sleeping, and in worst case carpal tunnel syndrome. This can be treated later in life, but requires much more time and effort and isn’t always successful, and some symptoms may be more difficult to get rid of; but children have an incredibly easy time changing their postures and their gait, easily avoiding all the trouble and pain that would have occurred later in their lives as the condition gradually worsened. Another thing children can benefit from greatly is being educated on what’s healthy for the body, small things like healthy sleeping postures, the correct way to lift something heavy, and other small things that on their own aren’t particularly damaging but through years of repetition can cause damage to the body. Any child with physical disabilities also has much to gain, for example children with cerebral palsy, down syndrome, muscular dystrophy, and other conditions can gain a lot of independence from the treatment in the form of increased coordination, muscle strengthening, and balance.

How does the treatment work?

Physical therapy implements a variety of methods to accomplish its goals, the majority of them involve using the body and in some cases instruments to achieve the desired effects. Techniques such an using exercise balls to work on musculature and balance, or using elastic bands to strengthen muscles and improve dexterity are commonly used to treat a variety of symptoms. Treatment is administered in sessions up to one hour, and with a minimum frequency of twice a week. Treatment can last from as little as 4 sessions up to several months or years depending on the nature of the condition or disability being treated.

In summary…

When administered during youth physical therapy teachings can be easily assimilated into a child or teen’s life and greatly reduce the amount of difficulties or symptoms they would otherwise experience later in their lives. When used preventatively physiotherapy can cause ailments which are just beginning to surface to remain that way or disappear entirely, rather than allow them to become aggravated by time and bad habits.

What is chiropractic?

Chiropractic is a form of alternative medicine that focuses on manipulating the body and spine in order to provide many health benefits and non-analgesic skeletal pain relief. Chiropractic is especially effective on athletes and those who suffer from musculoskeletal pains.

How does it work?

By manipulating the body, the chiropractic is able to re-adjust many body parts and even sometimes “crack” almost any joint experiencing discomfort. During daily life there are often parts of the body that only go through a very small variety of the movement they are actually capable of, this and other things such as diet and exercise can cause “bubbles” of air to appear in the fluid between joints. These bubbles can be removed by a chiropractic and this helps clear the area between the bones in the joint and causes a lot of relief and a deep sense of relaxation, which in term helps alleviate tense muscles and speed recovery.

What are the benefits?

By relaxing the body and recalibrating affected areas, you will feel very limber and comfortable; this makes healing possible and moving around much more comfortable. Depending on the condition this “comfort” provided by the treatment can help someone catch up on lost sleep due to skeletal or muscular pains. The young and teenagers also suffer from pain due to rapidly growing bones and have a lot to gain from a quick trip to the local chiropractic. The pain relief offered by chiropractic is famous for being especially effective for those who suffer from lower back pain. This means that many people who would otherwise have to be on prescription pain medication can get by with regular visits to a certified chiropractic. People that practice athletics also have a lot to gain, since sports injuries can be quite painful and take long to heal.

Basically a chiropractic is able to increase healing speed, help relax tense muscles or painful joints, and give tips to put players back in the field and keep them there. Practitioners also make use of other techniques such as heat and ice and electrical stimulation to help relieve pain and rehabilitate various conditions and ailments.

Beside the obvious:

Chiropractic isn’t only about physical treatment though. Many practitioners are trained in a variety of alternative medicine schools and can provide advice to ameliorate a multitude of conditions that aren’t usually associated with the musculoskeletal system. Examples of this are helping with diets, sleeping disorders, weight-loss, and a variety of other ailments and lifestyle changes that can be extremely beneficial. Having a chiropractor never replaces a primary physician, but can provide many benefits that can significantly improve the quality of anyone’s life.