Keeping Your Head In The Game

In just a few short months, the biggest single-event sporting competition in the world, The FIFA World Cup, will kick off in Brazil and fans across the globe will tune in to watch some of the greatest athletes on the planet battle for the coveted Jules Rimet Trophy.

Even though hockey is such a mainstay of our culture here in Canada, make no mistake, Canadians are just as passionate about 'footy' as they are most other sports. On any given weekend, soccer fields throughout the Lower Mainland are filled with kids and adults kicking a ball around, either in organized leagues or pick up games.

In fact, nearly 3 million Canadians played soccer last year!
 And while sports like hockey and football (the North American kind) often get most of the attention when it comes to the risk for concussion, soccer is no stranger to these traumatic head injuries. In a sport where heading a ball (and accidentally on occasion, the noggins of other players) is commonplace, it's not hard to see why the risk of concussions in soccer has created a lot of discussion in recent years.

So much so, The Canadian Academy of Sport Medicine published a series of recommendations some time ago to help reduce the risk of concussions to soccer players.

 If you play soccer or coach youngsters playing the game, keep these recommendations in mind.

• Use age appropriate soccer balls. Size 3 balls for ages 10 and under, size 4 for ages 10-14, and size 5 for players over 14.

• Heading of the ball should be minimized amongst children. Repetitive heading should be avoided and not used in games until proper technique is learned.

• Proper heading technique should be taught by qualified coaches.

• Goalposts should be padded and secured to minimize tipping over onto players.

• Goalies face the greatest risk of concussions and players and referees should ensure precautions are taken to ensure their safety.

• Mouth guards should be worn at all times. These help reduce dental injuries but also reduce forces be transmitted through the jaw to the head.

• Finally, headgear is being investigated for its potential to protect the head and may provide further protection for athletes.

To read the full Discussion paper, you can download it here http://www.sirc.ca/newsletters/august09/S-972359DiscussionPaperHeadInjuries.pdf

Are You Sitting Down?

 

A new study just released by The Journal of Physical Activity and Health, reveals some alarming new revelations about the negative effects of sitting on our health as we get older. 

The study observed 2286 adults over the age of 60 and the effects sedentary time had on their bodies.

Specifically, the study explored what relationship exists between sitting and the development disabilities in activities of daily living (ADL).

While it’s no surprise that lack of exercise resulting in a sedentary lifestyle can contribute to a host of ailments, especially as our bodies age, the degree to which ‘taking a load off’ can debilitate us, raises some serious red flags for inactive seniors.

Seniors participating in the study were given accelerometers, attached to belts worn around the waist. Participants were instructed to wear the devices for seven consecutive days, during waking hours.

Over a seven day period, the average monitoring time during waking hours was 14 hours a day. 63.4% of participants reported being sedentary for at least 9 hours a day.

While most sedentary time was common among all seniors studied (reading, watching television, etc.) of particular note were sedentary social activities prevalent among women, a sub group the study suggests warrants particular attention.

The study suggested that offering physical activity classes immediately following or preceding social programs like book clubs, bingo, etc., may help to stimulate more activity.

In the end, the study found that a senior’s risk of an ADL disability increases by a whopping 46% for every hour spent sitting each day.

Clearly, seniors should be taking these latest findings seriously. With consequences ranging from metabolic syndrome to depression, cancer and even mortality, as one newspaper declared, sitting may just be the new smoking.


http://journals.humankinetics.com/jpah-pdf-articles?DocumentScreen=Detail&ccs=6412&cl=30175

Show Your Body Some Love This Valentines Day

Chocolate, Fruit, Wine and Romance are thought of as indulgences of Valentines Day but they can be good for your heart. 

There are components in tart cherries, grapes and wine that can protect your heart muscle and lower your blood pressure. A massage along with a glass of wine can lower stress and anxiety.

Cherries contain a component called anthocyanins which is also good for your heart. You can go ahead and dip some cherries in chocolate to make a heart-healthy Valentine’s snack.

When it comes to chocolate not any will do, dark chocolate is the heart-healthy kind. Dark Chocolate contains flavonoids which are good for the heart.

Red Wine vs. White Wine?

Red wine has agents in it that are heart-healthy and heart-friendly; it could be the dark skin of the red wine grapes. Grape intake is also shown to lower blood pressure.

Facts About Cherries:

Tart Cherries have been shown to: 

• • Lower Blood Sugar 
• • Help in storing less fat in the liver 
• • Lower Oxidative stress 
• • Improve heart health and function 
• • Reduce bell fat Massage Getting a massage is a good way to lower blood pressure, reduce anxiety and stress. 

So it is possible for sweets to set the mood for a heart-healthy and romantic Valentine’s Day.

Exercise Might Be The Sweetest Treat of All

Then again, you could forego the sweets and really show your body some love with some exercise to ignite that Valentine’s spark.

Research studies have shown that exercise can increase sexual drive and satisfaction in both men and women.

Twenty minutes of exercise, especially more intense exercise, has been shown to increase testosterone levels in both men and women, a key hormone in regulating desire.

In addition to these benefits, exercise also increases sexual health and confidence. Men who exercise regularly have a much lower risk of erectile dysfunction and impotence compared to inactive men.

Regular exercise also increases a person’s perception of their sexual performance and attractiveness, importance components of satisfaction and activity. These effects last throughout our lives as well with regular swimmers in their 60s reported having similar sex lives to those in the average population in their 40s.

So, to sweeten up this Valentine's Day, make the right 'sweet' choices or skip the candy all together and head out for a brisk walk with your partner, you never know where you’ll end up.

Brain Workout!

Not only is exercise good for you heart and muscles but it has been shown to improve your brain power as well. Multiple studies have shown that exercises improves brain function in realms ranging from learning to memory to problem solving. Exercise also seems to help minimize age-related cognitive decline in both humans and animals.

Exercise does this by enhancing the production of a protein called Brain-Derived Neurotrophin Factor (BDNF). This protein helps to increase the survival rate of neurons within the brain as well as stimulating the growth of neurons in sections of the brain that can grow new neurons. Finally, BDNF proteins also help enable the growth of new connections between neurons within the brain, the physical foundation of new learning.

So far, most research studies have looked at the beneficial effects of aerobic exercise (walking, running, swimming ect.) on the brain but there are new studies that seem to show beneficial effects of resistance training as well (weight-lifting). As little as one week of exercise has been shown to have beneficial effects on learning and memory.

Tips for Choosing The Right Physical Exercise

• In general, anything that is good for your heart is great for your brain.
   
• Aerobic exercise is great for body and brain: not only does it improve brain function, but it also acts as a "first aid kit" on damaged brain cells.
   
• Exercising in the morning before going to work not only spikes brain activity and prepares you for mental stresses for the rest of the day, but also produces 
• increases retention of new information, and better reaction to complex situations.
   
• When looking to change up your work out, look for an activity that incorporates coordination along with cardiovascular exercise, such as a dance class.
   
• If you like crunching time at the gym alone, opt for circuit work outs, which both 
• quickly spike your heart rate, but also constantly redirect your attention.
   
• Hitting a wall or mentally exhausted? Doing a few jumping jacks might reboot your brain.

Having A Ball With New Years Resolutions!

Choosing the Right Exercise Ball for YOU!

With New Years over, many of us are turning to resolutions around getting in shape and healthy. That means exercise. For those exercising at home, the best piece of home gym equipment you can own for improving core stability is the stability ball, also called the exercise ball, balance ball or Swiss ball. 

Stability balls come in a variety of colors and sizes. Generally, certain colors pertain to the particular height of the ball. So, it is important not to make your decision on a exercise ball based on your favorite color but, on the correct size that accommodates your height.

If your stability ball is too small, your core center is not as active as it should be and you will have the tendency to lean forward if lifting weights while sitting on the ball. If you are positioned too high, then you are working at a much more unstable position. This is fine for some that would like more of a challenge but I would not recommend it for beginners or those who are lifting heavy weights. Just imagine rolling off the back of the ball with heavy weight in your hands.

Choosing the right stability ball for your workout is pretty simple. There are usually 3-4 sizes to choose from for heights ranging from 4′ 7′ to 6′ and taller. You can pick the correct size ball by checking the angle of your knees while seated in the middle of the inflated ball.

For example, while sitting on the ball, your hips and knees should be close to parallel with the floor (at a 90 degree angle). If you do not have access to an already inflated stability ball or you are ordering online, you can check your seating position by squatting with your back against a wall and lowering down until your knees are at a 90 degree position. Mark the wall and measure the height that you need.

Here’s a handy chart for you:

Stability Ball Size Chart:

User’s Height Ball Diameter

> under 4′10″ 16″ or 42cm
> 4′11″ – 5′4″ 21″ or 55cm
> 5′5″ – 5′11′ 25″ or 65cm
> 6′ and taller 29″ or 75cm

 
Order the correct size ball and don’t waste money on one that is too big or too small. A good stability ball should pump up firm and not feel flimsy or mushy while sitting on it. These fun exercise balls are made of PVC and are burst resistant. If you are using weights on your ball, it is usually better to use a “slow deflate” ball. These “slow deflate” balls, will slowly deflate in the event of a puncture.

The Science of Napping

A week from now, as you recline in your easy chair, kicking back for a much-anticipated nap after a hearty plate of turkey and stuffing, you may find it useful to know that not only does that cat nap you're about to take feel good, it's actually doing your body good as well!

In a world consumed with work and activities, our society often looks at napping as a sign of laziness.

Scientific studies, however, find napping to have numerous health and mood benefits as well a contributing to improved performance.   

Several studies have shown naps improve reaction time, mental accuracy, energy and overall mood.

Not all naps are equal however. 

Naps between 3-5pm seem to fit best with our normal circadian rhythm, while naps between 7-9pm often interfere with our regular sleep schedules.

Naps of 10-30 minutes of duration seem to provide good benefits without as many of the potential side effects such as night-time sleep disturbance and the drowsy feeling upon waking up (what researchers refer to as sleep inertia).   

Long naps may also leave people in poorer moods after waking.

Regular nappers also tend to receive a greater benefit from naps than those who nap infrequently.

So this holiday season, find time to treat your body and your mind to a little extra R&R, and take a nap. 

Happy holidays!

REFERENCE:

 

Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.  Milner CE, Cote KA.  J Sleep Res. 2009 Jun;18(2):272-81. Review.

Curr Opin Pulm Med. 2006 Nov;12(6):379-82. Good sleep, bad sleep! The role of daytime naps in healthy adults.  Dhand R, Sohal H.

Pole Walking

At this time of year, most 'pole' talk is about the North Pole. But while the weather may not be ideal for long walks outside in some areas of BC, die-hard pole walkers will still find a way to pursue their favourite hobby, cold, snowy weather or no cold snowy weather.

While pole walking might seem fairly passive to watch, considering it can use up to 90% of your body's muscles in the case of Nordic pole walking, a set of poles and a brisk walk can be a super fat burner without the impact and stress many other exercises place on your body.

Pole walking serves many different purposes, from simple exercise to providing better balance to seniors wanting to get out and enjoy a little activity.

But where do you begin? What type of poles should you buy? What type of pole walking should you do?

In the video below, LifeMark's Clarice Bower answers some of those questions and provides some simple information for people looking into joining the pole walking phenomenon sweeping the country!

When Laces Go Bad - Lace Bite!

It's a common occurrence for hockey players and figure skaters and it's called Lace Bite.

Some skaters like a snug fitting skate. So when they get to the rink and slide on the boot, naturally, they cinch up those laces as tightly as they can.

While the skate may feel nice and snug, the pain that will follow to the tendons in the front of your leg, beneath the tongue of your skates, can be excruciating.

In this video, Centric Health's Mallalea Orban explains lace bite and some of the ways to prevent it from happening.

Ski Safe!

TIPS FOR HITTING THE SLOPES

by Joe Melo, MPT - Registered Physiotherapist 

Hard to believe, but it’s already that time of year again here in Beautiful British Columbia! Snow will soon be falling on the local mountains, which means skiers and boarders are waxing their equipment and chomping at the bit to get in their first run of the season.

The Physiotherapy Association of British Columbia (PABC) has outlined four basic tips to help skiers and boarders minimize their risk of injury on the slopes.

1)    Develop strength in the off-season.

For most British Columbians who hit the mountains in the winter, this isn’t too big of a problem. But for those of us who lie dormant for most of the year until the snow starts to fall, thinking about incorporating a balanced exercise regime into the off-season would be wise. Even though winter has arrived, it’s not too late to begin a program that will address areas that could put you at risk of injury, both for this season and for future years.

2)    Warm up before hitting the slopes to prevent injury.

Sometimes, excitement gets the better of us. Freshly fallen powder can make us forget about the importance of a gradual warm-up before any physical activity. A light jog and a few key stretches are all it usually takes to prepare the body for a day on the hill. And if you take a break to have lunch, remember to limber up again before you head back out.

3)    Drink water.

Again, not the first thing that comes to mind when heading to the local mountain, but hydrating is vital while you exercise no matter what the thermometer reads. You’ll be thanking yourself later when your body’s not as sore and stiff the next day.

4)    Choose the right equipment.

Properly fitted boots, skis, and snowboards will ensure you can not only be safe on the slopes, but also perform to the best of your abilities. Make sure your attire is suitable, too. You’ll want to keep warm and dry enough without restricting too much movement. But the main piece of equipment skiers and boarders need to be using regularly is an appropriate helmet. Here’s why:

Sidney Crosby, Rick Nash, Anthony Calvillo: these are just a few of the names who have had recent struggles with concussions. Head injuries can be devastating to one’s career and day-to-day life. In some cases, they can be life-threatening. Recent statistics show that only 59% of adults between the ages of 25 and 34 wear a helmet on the slopes. Take safety seriously and keep your noggin protected this winter.

Let It Snow... Let It Snow... Let It Snow!

There's no avoiding it. Winter's coming. Already in Whistler we're seeing our fair share of snow. So this Winter take the necessary precautions when it comes to snow shoveling!

Snow shoveling is the number one cause of back injury during the winter months.

If not done right, shoveling snow can lead to injury such as a painful muscle strain, or possibly something more serious such as a herniated disk.

Here are some tips to help you avoid lower back injury and pain during the winter season.

The right shovel makes all the difference. 

An ergonomically designed shovel can take some of the strain off of your snow shoveling.

Look for ones with a curved handle or an adjustable handle length this will help minimize bending over when shoveling.

Warm up. 

Remember, warmed up muscles are less prone to injury than cold tight muscles.

Do a five to ten minute warm up before shoveling.

To warm up go for a walk. This well get your blood moving. Also do some stretches.

When it comes time to shovel, pace yourself. Remove a little at a time. Do not try to shovel the full depth all at once.

Take a break every 10 – 15 minutes or if you feel over worked if necessary.

Stretch out your arms and back as well to help keep them warm and flexible.

Ergonomic Lifting tips and Techniques:

• Always face the object you intend to lift 
• Bend at your hips, not the lower back. Keep your chest up and bend at the knees and lift with your legs, keeping your back straight.
• Keep your loads light. 
• If a load is heavy keep one hand as close to the blade and one on the handle. 
• Avoid twisting your back to move a load, always pivot and move your whole body.
• Walk to the area where you wish to dump the snow.
• When gripping the shovel keep your hands about 12 inches apart this will provide better stability and reduce the chance of injury.

How Far Do You 'Push' Yourself?

 As a test of upper body strength and endurance, the push-up is an ideal exercise.  It’s simple and there’s no equipment required.  

Want to see how fit you are in this area?  The Canadian Standardized Fitness Test in the table below gives you an idea.  This data was developed with men during the push-ups with their toes on the floor while women were tested with their knees on the ground.

Age

15-19

20-29

30-39

40-39

50-59

60-69

M

W

M

W

M

W

M

W

M

W

M

W

Excellent

>39

>33

>36

>30

>30

>27

>22

>24

>21

>21

>18

>17

Above Avg.

>29

>25

>29

>21

>22

>20

>17

>15

>13

>11

>11

>12

Average

>23

>18

>22

>15

>17

>13

>13

>11

>10

>7

>8

>5

Below Avg.

>18

>12

>17

>10

>12

>8

>10

>5

>7

>1

>4

>1

Poor

<18

<12

<17

<10

<12

<8

<10

<5

<7

<1

<4

<1

Want to test yourself against the Canadian Royal Military College standards – the minimum push-up standard is 28 for men and 14 for women.  How about the U.S. Navy SEALS?  

The minimum in 2 minutes is 52 while the average score is 100. 

http://www.cfpsa.com/en/psp/fitness/tasks_e.asp