Brighton Chiropractic & Massage Therapy Clinic

With the nice weather finally here make sure to take care of your body while starting back at outdoor summer activities, like gardening! Click the link below to see some tips for gardening and yardwork.

Get Set to Garden: Protect yourself from injury while gardening Plant and Rake without the Ache It's time to get set to garden. Gardening is a great way for you to stay active and have fun in the sun. Unfortunately, many Ontarians sustain gardening injuries that can be

Fall Prevention 3: Removing Hazards

Removing hazards and installing safeguards in the home can help reduce fall risk. Some ways to do this include:

- Make sure rooms are well-lit.
- Remove unnecessary rugs or secure corners and edges to limit wrinkling.
- Keep walkways and stairs free of clutter.
- Make sure power cords are out of walking paths.
- Make sure furniture is stable.

For more information on reducing falls click on the links below:
https://chiropractic.on.ca/self-management/prevent-falls-at-home/

https://chiropractic.ca/falls-prevention/

Falls Prevention - Canadian Chiropractic Association (CCA) Did you know that one in every three Canadians over age 65 will fall at least once in a year? A chiropractor can test your strength, steadiness and balance – and give you advice on exercise, nutrition and falls prevention.

Fall Prevention 2: Be Mindful of Your Surroundings

Be careful with how you go about common activities. Many injuries happen during everyday activities because we can get careless when performing these regular tasks. Try to not rush to get jobs done, wear supportive clothing and slip-resistant footwear, do not climb on unstable surfaces to reach objects, and keep commonly used objects within easy reach.

These tips can be used in any setting (e.g. at home, at work, or in a gym setting, etc.)

Below is a link to a page with tips on exercising outside and at home.

Top tips for exercising safely outside and at home Top tips for exercising safely outside and at home For over a year, COVID-19 has continued to force fitness centres and studios to be shut down across the province, leaving people to find alternative ways to stay active. With the warmer

Fall Prevention 1: Evaluate your physical health

Regular exercise is an important part of healthy aging. The current Canadian 24-hour movement guidelines recommend aging adults get two and a half hours per week of moderate-intensity cardiovascular/aerobic exercise, this can include activities such as a brisk walk. Current recommendations also suggest performing strength training exercises two or more days per week. This works out to approximately 20 minutes per day. If exercise is not part of your routine, it’s not too late to start. The important thing is to find something that you enjoy, to make it easier to maintain.

Along with regular activity, you need to get a balance of nutrients through your diet to keep your body healthy. Try to make nutritious choices and eat at regular intervals to provide a good base for your body. Low blood sugar due to hunger can cause dizziness or lightheadedness that can contribute to falls.

Canadian 24-hour movement guidelines 18-65:
https://csepguidelines.ca/guidelines/adults-18-64/

Canadian 24-hour movement guidelines 65+:
https://csepguidelines.ca/guidelines/adults-65/

Canada's Food Guide Healthy Easting Recommendations:
https://food-guide.canada.ca/en/healthy-eating-recommendations/

Healthy eating recommendations Healthy eating is more than the foods you eat. It is also about where, when, why and how you eat. Be mindful of your eating habits

Fall prevention is an important aspect of maintaining independence and continuing to perform all the activities that you currently perform.

A Doctor of Chiropractic can help you assess your risk of falls by evaluating your strength and balance. Your chiropractor can also prescribe exercises and give you practical advice to reduce your risk.

Over the next couple of weeks, we will post about different ways to help reduce the risk that includes:
1) Evaluate your physical health
2) Monitor your activities
3) Assess your home

Stay tuned for more information!

Tips for Shoveling Snow: Part 3☃️

Shoveling tips:

a) Push the snow as far as possible to limit the amount of lifting you're doing.

b) When lifting, lift with your legs and brace your core/abdominal muscles. Try not to twist when throwing the snow off of the shovel.

c) Take short breaks when needed and make sure to stay hydrated.

Seek care if you are experiencing pain or any abnormal feeling in your body. You can always book an appointment with us ;)

Types of shovels
i) https://www.canadiantire.ca/en/pdp/yardworks-ez-grip-2-in-1-snow-scoop-and-pusher-shovel-19-in-1590317p.html?loc=plp
ii) https://www.canadiantire.ca/en/pdp/yardworks-sleigh-snow-shovel-with-wear-strip-24-in-0596809p.html?loc=plp
iii)https://www.canadiantire.ca/en/pdp/yardworks-pro-blade-ergonomic-snow-pusher-shovel-22-in-0597110p.html?loc=plp

Other tools
i) https://www.canadiantire.ca/en/pdp/greenworks-cordless-60v-snowblower-tool-only-20-in-5744908p.html?loc=plp
ii) https://www.canadiantire.ca/en/pdp/certified-10-amp-electric-corded-snow-shovel-12-in-0600581p.html?loc=plp
iii) Leaf blowers can also be a way to remove the lighter snow falls

Stay tuned for more tips.

Tips for Shoveling Snow: Part 2☃️

Warm-up:

a) Going for a 5–10 minute walk beforehand, if possible, warms the body up and prepares the heart and muscles for the strenuous activity of shoveling snow.

b) Other activities can be done to warm up such as a shorter walk through deep snow or just starting off in the area with the least amount of snow.

Stay tuned for more tips!

Please welcome our new Chiropractor to the team, Dr. Dawson Fawcett! He’s available Tuesday-Fridays.

Call 613-475-3561 to schedule your first appointment!

Dr. Fawcett develops patient-centred and evidence-based treatment plans, integrating a variety of hands-on soft tissue, mobilisation, diversified manipulation techniques, acupuncture, exercise prescription, and education to help patients meet their goals. His training extends to prenatal care, in particular helping people with musculoskeletal related disorders in a pregnant patient. As well as, providing exercise programs conducive to healthy ageing, and aiding people living with mental and physical disabilities.

Dr. Fawcett graduated from the Canadian Memorial Chiropractic College in Toronto. He received his undergraduate degree in kinesiology from Queen’s University, graduating with a disability and activity certificate – this allowed him the opportunity to specialise in creating exercise programs for a wide range of abilities.

Tips for Shoveling Snow: Part 1 ☃️

Proper equipment:

a) Proper boots that have enough grip to limit slipping. Sand or salt can help increase traction.

b) Mittens or gloves that allow a good grip on the shovel.

c) Make sure your shovel is the right height for you to limit how far you’re bending. If possible, using push shovels can limit lifting.

d) If it is within your budget look into some other snow removal tools such as small electric snow blowers.

Stay tuned for more tips comings your way.

Brighton Chiropractic & Massage Therapy Clinic updated their business hours.