Tag: exercise

In-Person Yoga at KIHC

In person yogaGreat news! We are adding Friday evening functional movement classes with Pam Ferner, E-RYT® 200, RYT® 500, YACEP® , Certified Yoga Tune Up® Instructor, MSEd.

Yoga Restart: 4-class series beginning March 10th

Refresh your connection between breath, body, and mind with this accessible yoga class. We’ll explore movement in a supportive practice that will help you stretch, strengthen and de-stress.

This is a small class designed for those of us who are returning to in-person yoga, returning to yoga, and new to yoga. We’ll explore, unwind and have fun.

Classes will incorporate the use of Yoga Tune Up® self-massage tools to help relieve specific muscle tension. These and other props will be supplied. Please bring your own yoga mat.

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What are You Willing to Suffer For?

Health goals journeyThe answer to this question can help you stick to the most difficult healing work: Exercise, dietary regimes, reframing your thoughts and perspectives about life, healing a chronic illness, spiritual growth. In other words, what is so meaningful to you that through pain or discomfort, you’d still want to do the work? This is what you’ll use to find the strength to continue choosing the healing work each day.*

This is also part of the archetypal hero’s journey: The classic human experience of traversing challenges toward satisfying and deep transformation.

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Overcoming Stress… and our excuses not to exercise

excuses exerciseThis time, I’m writing this article just as much for myself as for the wonderful people who explore our website for health inspiration and insight! It’s been a stressful year for many, and with a fourth wave and fall weather on the horizon, few of us can spare the lapse in our health that occurs from not exercising.

Even if you’re unsure of the details, many of you know that exercise reduces our risk of serious infection by addressing co-morbidities (health conditions like diabetes and heart disease that make us more susceptible to complications from illness). For example, a balanced exercise routine improves how our body uses oxygen (i.e. “cardiorespiratory fitness”), balances blood sugar, and balances the immune system. Stress can also be a risk factor for illness, and exercise is a HUGE stress-relieving activity for many people. But it’s a bit of a catch-22 if stress also inhibits your ability or willingness to exercise.

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Can Physical Activity Change our Mood Through our Gut?

Gut Microbiota

The gut microbiota are microorganisms or bacteria that reside in our intestinal tract. Everyone has approximately 100 trillion microorganisms within their digestive system! Each person has a unique collection and assortment of these bacteria which are unique as our fingerprints. These gut bacteria play a fundamental role in shaping our metabolism, neuronal, and hormonal (endocrine) systems.

Microorganisms also impact our immune function and if dysfunctional, can contribute to problems such as obesity, diabetes, inflammatory bowel disease or depression. There are many research articles that show that the administration of certain strains of gut bacteria to rodents, results in decreased anxiety and depression

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How to Live Heart Healthy

Your heart is a muscle and needs to be worked, just like your other muscles, to make it stronger. When it comes to heart health, prevention is key. 8 out of 10 cases of premature heart disease can be prevented through lifestyle behaviours. Exercise is one of the key factors of heart health, and as a physiotherapist this discussion comes up daily in my practice. We all know that exercise is good for us, but did you know that it can:

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On Starting Something New: How to Embrace & Own Change

Change is stressful, especially when it’s unexpected change. But even planned, positive change can put you on your toes!

People have a general tendency to fear the unknown. Oftentimes, we’d rather stick with what we know because it’s familiar and, well, let’s face it, the familiar is comfortable. When we look into a future of unknowns it tends to feel largely out of our control, and this lack of control is what tends to make us feel stressed. So, when we think about starting something new, we might hesitate, make excuses, or save the change for “one day when…”

How is it, then, that you can stop procrastinating and actually make change happen?

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Preventing Injuries for the Fall Sporting Season

Many fall sports will kick off in the next few weeks, so consider some of these pointers to decrease the risk of injury which will keep athletes out of rehab and on the field!

A study was conducted that evaluated the effectiveness of preventive strategies and drew conclusions on the best practice for injury prevention. This study reviewed 154 clinical papers and found that preseason conditioning and education were the best protective tactics to fight in-season injuries. 

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Prevention is the Best Treatment for Osteoporosis

Grandparents in the Neighborhood

There are many things that affect your risk for osteoporosis, with the primary modifiable factors being smoking, drinking and a sedentary lifestyle. However, the following exercises can help prevent or limit the effects of osteopenia and osteoporosis:

Strength Training: By using resistance of some type, whether it be weights or bands, we strengthen the muscle and, most importantly for osteoporosis, we strengthen the bone where the muscle attaches. Many women, who are more at risk than men, avoid strength training but this type of exercise is crucial to building and maintaining bone mass and quality. It is key to strengthen the posterior chain (or muscles through the back portion of our body) to maintain good posture and prevent rounding of the upper back (“hunchback”, or kyphosis), which can lead to vertebral fractures for those with osteoporosis.

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Healthy Gifts for the Holidays

presentsGift giving is one of my favorite things. Coming up with a special gift for people I care about means a great deal to me. I try and think about them as a person, the things that they love to do or want to do and that is how I base my creative thoughts. Maybe you are similar, or maybe you are a person who never knows what to get your friend or loved one. This year, think about their health as the primary focus. There are many great gift ideas that will let them know you’re thinking of them and will actually help them live happier and healthier.

Ontario Park Passes: Frontenac Park is in Kingston’s backyard and we often forget about it. There are many hikes of varying levels of difficulty to challenge you. A season’s pass to one of the local parks would be great gift for those who love to get outdoors and getaway from the hustle and bustle.

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We respectfully acknowledge that Kingston Integrated Healthcare is situated on ancestral Anishinaabe and Haudenosaunee Territory. Since time immemorial they have cared for these lands and waters, and we are grateful. We recognize that a healthy environment is essential to the wellbeing of all people and all life.

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