Subject: June @ Oaktree, Your Fitness Health

June @ Oaktree: Fitness Health

When starting chiropractic care, many of our patients are curious as to WHEN they will see results. They want to know when they will notice changes, feel better, maybe even look different.

The truth is, with chronic pain or mal-adaptation in the body, these results can take TIME. The same can be said with physical activity and exercise. While you may define physical fitness as a certain weight on the scale, a percentage of body fat, or a PR at the weight rack, these goals are not the only indicators.

With regular exercise, your metabolism will change, you will release feel good hormones and endorphins, and you will improve your cardiorespiratory endurance.

All of these changes, including improved posture, are strong indicators of health! Our bodies are made to MOVE and in time these gradual efforts of activity will build up. Remember to enjoy that runners high, the detoxing sweat, and the feeling of accomplishment when you didn't even want to get started.

If you are someone who is intimidated by getting started with physical activity, you are not alone. Physical activity and exercise can look many different ways, so one of the #1 things we recommend to our patients- VARIETY

You may want to lift weights, hit the punching bag, or sign up for a yoga class, but exercise doesn't have to be that structured. You could try incorporating a long walk into your day, taking the stairs more, or running around with your kids.

Try different things, make yourself accountable, and see how those little efforts add up!

-By Dr. Katrina, Stittsville Chiropractor

Fri-Sat June 2nd+3rd: Lisgar & Stittsville Clinic Closed!

The Doctors will be at a workshop to keep up with our high quality service to you!

Monday June 12th: Lisgar Clinic closed 7h30-9AM.

Dr Vanessa will be covering for Dr.Emilie at lunch 10h30-1pm.

Monday June 26 + Wed June 28: Dr Veronica is closed

Finding Fitness through the Seasons of Life

By Dr. Emilie, Downtown Chiropractor

We usually like to share successes from our patients but I wanted to share a personal one here. I will say that being active has always been a part of my life, but it's not my forte. I did ballet for 13 years and loved it. I tried various sports like baseball, karate, soccer but I really am not good at group sports, or things with a ball (lol).

My family still likes to bug me that I only ever actually touched the ball twice in soccer in the whole season and in baseball I would never bend my knees to get the ball!

In high school I loved doing aerobics classes and eventually found my way to the gym and running through university and Chiropractic school. I love cross-country skiing so winter is an easy one for me to be active. I always knew I should do exercise but it is not my first go-to. If I am busy or tired it is the last thing I want to do.

Despite this, after each baby I made sure I did proper post-natal rehab and got myself back into working out - after baby 1 and 2 was with a personal trainer and after the third baby it was group classes. I know myself and the only way I would consistently go is if someone was waiting for me and I paid for it. It always helped me get back to my regular shape and body.

I would say for the last 4 years I've been exercising 1-2x per week. Not super hot, I'll admit. And it has been 3 pretty stressful years because of all the effects of covid and other personal reasons and more stress eating sweets.

Well that is a long introduction to my "success story"! I've been telling myself for a few years that if I want to be fit/stronger/functional, I know I could, I just have to do it. When I turned 40 in December, I decided that every single day of 2023 I would exercise or be active. My only exception is if I am sick. It is May 30th as I write this and I've only missed 6x due to sickness! I have done it for 150 days!!! I am very proud of myself!

The key was routine and a clear plan and I have to do it in the morning or the day gets away from me.... So Monday and Wednesdays I work at 7h15am so I do a 20min yoga on those mornings. Tuesday, Thursday and Friday I do a 30min workout from a subscription I got with Team Body Project. Saturday mornings I usually do a 5K run and Sundays I bike to church and back. Also weekends are open to whatever I feel like. And in the winter I ski a lot and summer I like to bike 🙂

So I'm doing it and I hope it inspires you!

(next I need to eat less sweets and chocolate... we can talk about that another time!)

Age-Defying Exercises: Stay Youthful with These Specific Workouts

By Martin Perras, Downtown Acupuncturist

Exercise is a powerful tool in the fight against ageing, and incorporating specific exercises into your routine can yield even greater benefits. In this article, we will dive into a selection of targeted exercises that can help you maintain strength, flexibility, and vitality as you age. By focusing on these specific workouts, you can enhance your overall well-being and defy the effects of time!

1. Squats:

Squats are a fantastic compound exercise that engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. Performing squats regularly strengthens the lower body, improves balance, and supports proper posture. To do a squat, stand with feet shoulder-width apart, lower your hips while keeping your back straight, and push through your heels to return to a standing position.

2. Push-ups:

Push-ups are an excellent exercise for building upper body strength and promoting functional fitness. They target the chest, shoulders, triceps, and core muscles. Modified versions, such as wall or knee push-ups, can be performed if the traditional push-up is too challenging. Aim to gradually increase the number of repetitions and maintain proper form throughout the movement.

3. Planks:

Planks are a powerful exercise for strengthening the core muscles, which contribute to stability, balance, and overall posture. To perform a plank, assume a push-up position, resting on your forearms instead of your hands. Keep your body in a straight line, engaging the core muscles, and hold the position for as long as you can while maintaining proper form. Gradually increase the duration over time.

4. Yoga Sun Salutations:

Sun Salutations are a series of yoga poses linked together in a flowing sequence. This practice improves flexibility, promotes circulation, and enhances mind-body connection.

I know I want to live past 100, but I want to be fit and functional too. Do these and it'll help you on your way!