This blog is brought to you by the Christmas season! I thought about writing on goal setting as the new year (and new decade) approaches, but my colleague Elizabeth did a wonderful blog on this just a couple of weeks ago – which I will be re-reading to help me with my goal setting for 2020!

So with Christmas upon us why not keep the blog on topic – all things festive! My next blog will be more physiotherapy related.

The holidays can represent many things –celebrations, family gatherings, winter activities, church service/worship, time off work, rest – you name it. The holidays are filled with traditions – each family having something unique they like to do time and time again.

All too often we become busy with work, activities, etc and Christmas can feel busy too. But over this holiday season I challenge you to slow down, relax and enjoy the moments; the little things, the big things, the silly things, the happy things – whatever it may be.

So from each of us at Donald Physiotherapy, here are some of our favorite traditions that we look forward to every holiday season!

Chinel – “all the females in the family get together and decide on what eats to bring on Christmas Eve, each year at someone else’s place. We decorate, especially the table. Christmas carols we sing and yes, then Santa comes along with the presents. After that we have a photoshoot and all need to have something on with a Christmas theme. Christmas is a big thing with my side of the family and I really miss that (being in Canada)”

Trevor – “my favourite things of Christmas are watching the kids open their stockings on Christmas morning and the
Donald Boxing Day Classic hockey game”

Michelle D. – “I love the tradition of Christmas Eve pj’s, relaxing by the fire and Christmas Eve perogies and appies”

Michelle S. – “ever since my son was 2 we have been baking and decorating sugar cookies together. Throughout the years as he has grown into a teen, it’s been amazing to watch him take over in the kitchen and make the cookies from start to finish. Now, we try to share our tradition with close friends and family. Each year we invite someone special into our house to join us in cookie decorating”

Lindsay – “I always enjoy church service Christmas Eve with my family and the kids open one present that night”

Trent – “depends which family we’re spending it with on any given year, but a Kaiser tournament or Christmas movies will happen at some point”

Jacquie – “listening to Christmas music & decorating the Christmas tree with my Grandma’s old decorations and reading “The Night Before Christmas” on Christmas Eve with my kids before bedtime and watching for Rudolph’s nose in the sky”

Aurora – “we have eggnog and watch a Christmas movie while decorating the tree each year”

Jane – “kids opening their stockings”

Kristyn – “sleeping over at grandma and grandpa’s house and seeing the kids open gifts Christmas morning. And Christmas dinner with my family”
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Elizabeth – “our family enjoys sharing in an evening church service on Christmas Eve. We love how all the Children in our parish participate in re-creating the Nativity play and how everyone joins in for caroling. Once we finally make it home, we look forward to enjoying our traditional supper of 12 meatless dishes followed by board games and a Christmas movie for as long as we can last”

And so from everyone at Donald Physiotherapy –

Wishing you all a very Merry Christmas and a Happy New Year!

~ Jacquie, PT

It is generally well-known that we need to be active to stay healthy and prevent health problems such as heart attack, stroke, diabetes, and musculoskeletal problems.  However, it is less common knowledge how active we should be and what actually constitutes physical activity vs. exercise.

Physical activity can be defined as any movement that is carried out by the skeletal muscles that requires energy. In other words, any movement we do is actually physical activity. Exercise, on the other hand,  is structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a type of physical activity. 

The amount of physical activity recommended by the World Health Organization (WHO) varies with a person’s age.  Kids need more physical activity to help develop their bodies including muscles and bones.  The recommendations according to WHO are:

5-17 Years Old

• At least 60 minutes of moderate to vigorous intensity physical activity each day
• Additional health benefits occur if more than 60 minutes of physical activity per day
• Most of the daily activity should be aerobic
• Vigorous-intensity activity should be at least 3 times per week (strengthens muscles and bones)

18-64 years old

• At least 150 minutes of moderate-intensity aerobic physical activity per week or at least 75 minutes of vigorous-intensity aerobic physical activity per week
• Aerobic activity should be in bouts of at least 10 minutes duration
• For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week
• Strengthening of major muscle groups 2 or more days per week

Age 65 and above

• At least 150 minutes of moderate-intensity aerobic physical activity each week or at least 75 minutes of vigorous-intensity aerobic physical activity each week
• Aerobic activity should be in bouts of at least 10 minutes duration
• For additional health benefits, older adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week
• Strengthening of major muscle groups 2 or more days per week
• Older adults, with poor mobility, should perform physical activity to enhance balance and prevent falls on 3 or more days per week

Examples of moderate-intensity physical activity include brisk walking, bicycling, swimming, mowing the grass, heavy yard work, social dancing, conditioning machines (e.g., stair climbers, elliptical, stationary bike).

Examples of vigorous-intensity physical activity include jogging/running, swimming, jumping rope, conditioning machines (e.g., stair climbers, elliptical, stationary bike), sports (e.g., soccer, basketball, football, racquetball), aerobic dance or spin cycle classes.

The take-home message is that activity does not have to planned and structured exercise to be beneficial.  Incorporating physical activity into your day can occur in many ways:

• Standing for periods of time instead of sitting while doing computer work
• Taking the stairs up or down instead of the elevator
• Parking further away in a parking lot, requiring a longer walk from vehicle to destination
• Walking to mailbox instead of driving
• Taking stretch breaks every 20-30 minutes while doing work at a desk or reading

 
By making physical activity a priority in our lives, we can improve our quality of life while preventing many health issues.  If you have any questions regarding physical activity and exercise or need some help getting started, let us know.  We would be happy to help.

~ Trevor, PT

Winter is setting in among us. Christmas is coming.  With that it means some of us will be travelling to either close locales or warmer destinations.  It is inevitable that with travel comes sitting, occasionally for prolonged periods of time.  So, why not set yourself up for success, and by that I mean comfortable legs that are not achy, swollen or sore.

When travel results in prolonged sitting, in particular airline travel greater than 4 hours, an increase of your risk for a blood clot in the deep veins within the calf muscle, or a Deep Vein Thrombosis (DVT) results.  DVTs are considered serious as they can travel and lead to a pulmonary embolism, or clot in the lung. 

Symptoms include:

• red, warmth and swelling of the calf muscle
• a heavy ache feeling
• tenderness to touch of the calf muscle or muscle group where clot is located

 
Risk factors for DVT include:

• prolonged inactivity
• history of blood clots
• abdominal surgery, including cesarean section
• pregnancy
• obesity
• medical history of cancer and related treatment

 
Prevention is KEY!

It has been found that the use of a below the knee compression sock, or "flight sock" while travelling can help reduce the risk of the development of a DVT.  The compression provided by the sock helps improve overall blood flow within the lower leg. 

Another plus: compression socks are often covered by your health insurance, usually 2 to 6 pair per year!! So check with your plan for the requirement of a prescription and the number of pairs of socks that you may have covered.  And don't forget, most plans reset at the end of December!

Final plus: they come in vibrant colours and amazing patterns - not just your typical beige hospital grade compression sock.  So, why not consider the benefit of compression therapy?  I love my pairs of socks, and wearing them daily - just as me next time you see me!

~ Michelle, PT