The ideal number of steps a day has been said to be 10,000. This became the number that people were told to start aiming for right around the same time that wrist fitness trackers started becoming popular. But where did this number come from and what if 10,000 isn’t achievable?
The guideline assumes that the more physically active a person is, the better chances they will have at keeping metabolic syndrome or lifestyle diseases at bay. The actual number seems to have come from Japan in the mid-sixtes. At that time, Japanese walking clubs were popular and a new step counting device’s slogan was “Let’s walk 10,000 steps a day” and so people did.
The target number was reached by assuming that most people get around 5000-7000 steps in one day (which I believe to be much less if the person leads a sedentary lifestyle) and that a 30-minute walk is around 3000-4000 steps depending on stride length. By adding the daily steps with the added steps from a 30-minute walk, the 10,000 target was born.
A study published in 2020 examined the relationship to all cause mortality and the daily step count of adults living in the USA. It was no surprise to find that a high daily step count is associated with a lower all cause mortality. But what it also found that benefits are present at any incrementally higher level, so 8000 steps is better than 4000 steps at preventing cardiovascular disease.
It also found that it didn’t really matter how fast you were going. Step intensity did not seem to influence mortality rates. So when it comes to walking, don’t worry about your pace (although you do want to try and get your heart rate elevated for at least 30 minutes) and aim for higher daily numbers.
The current Canadian guidelines for adults aged 18-64 is: 150-minutes of moderate to high aerobic physical activity a week, in sessions fo 10-minutes or longer. Weight resistance training is recommended at last 2 times a week.
It is important to recognize there is a difference between walking for health and walking for weight loss. Starting a new fitness routine can increase the chances of incident if you currently have various medical conditions, are obese or pregnant. Please consult with your chiropractor or physician before starting any new fitness regime. None of the information provided on this website should be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This information is simply for interest and readers are invited to follow the citation links to learn more.
Citation
Canadian physical activity guidelines. Accessed March 31, 2020
McGill Office for Science and Society Accessed March 31, 2020
Now that the holidays are over we are starting to get back into more of a routine again. Which means our exercise classes will be starting back up with a few changes and new additions! Check out the list below with descriptions and cost of each class. If there is something you see that you would like to try, send us a email or call the office to sign up!
Jamie will lead you through a traditional Yoga sequence all done from the chair, modifications can be made so you can go at your own pace. You will be lead through a short meditation an relaxation period at the end of the class which will leave you feeling refreshed and ready to start your weekend.
When: Fridays @ 10am
Where: Our Lady of Fatima Church Hall
Cost: $20 for 4 weeks/$7 per drop in
Start Date: January 10th
In this class, Dr. Shaun will lead you through movements that will encourage healthy aging while developing more strength throughout the whole body.
When: Thursdays @ 10am
Where: 485 Keltic Drive
Cost: $30 for 6 weeks/$7 per drop in
Start Date: January 16th
This 45-minute, low impact class will focus on movement, strength, mobility and the power of breath. Not quite Yoga, not quite pilates. Dr. Jen Maher will guide participants through this class leaving you feeling sweaty and strong.
When: Mondays @ 9:30am
Where: 458 Keltic Drive
Cost: $60 for 6 weeks/$12 per drop in
Start Date: January 20th
This class focuses on strength, endurance, mobility and balance. Participants of all levels and abilities welcome!
When: Wednesdays @ 10am
Where: Our Lady of Fatima Church Hall (Sydney River)
Cost: $30 for 6weeks/$7 drop in
Start Date: January 22nd
TAKING NAMES FOR WAIT-LIST
This 6 week program will focus on improving pain and function for people living with osteoarthritis of the hip or knee. The program will consist of two classes a week lead by Dr. Jen Maher which will be held at the Membertou YMCA.
Cost: $90 - this includes a health assessment and baseline testing at Island Chiropractic & Family Wellness, 7 week program fee with YMCA membership or complimentary 6 weeks membership for those who qualify for the program.
Start Date: beginning late February or early March
Please call our office to be put on a wait-list for this program or for any more information @ 902-270-7022
If you would like to sign up for any of these classes or would like more information, please give our office a call or send an email.
Phone: 902-270-7022
Email: info@islandchiro.com
Photo Credit: Scott McIntyre, Photographer
The new year is typically a time when most gyms see an increase in membership. Here are some suggestions to help you find the gym that’s right for you.
Is the gym close to your work or home? Being close to a gym makes it easier for you to pop into and out of for a quick workout. It’s much easier to talk yourself out of going to the gym if you have to drive 15 minutes or longer to get to your gym.
Does the gym have early morning or late evening hours? Is it open on the weekends? Find a gym that works best for your schedule. Check it out during busy times - does it feel crowded? Ask when the busiest times are.
Take a tour before joining the gym to see what the gym culture is all about. Better yet, see if you can get a day pass to the gym so you can get a feel for the gym and the other people that go there. It’s important that you find a gym that feels inviting and comfortable for you.
What are the qualifications of the people who work there? Find out how many people are specifically trained to be coaching and ask what their qualifications are. Does coaching come as part of your membership or do you have to hire somebody?
Gym hygiene should be a top priority for any gym. Check out the bathrooms, are the shower floors clean? How old are the shower curtains? Is there dust underneath the lockers or benches? Check out the equipment, is there an organized place to stack weights or all they just piled up on the floor? Is there dust under machines or in the corners? Does the gym offer wipes or spray bottles for people to use after finishing using equipment?
Is there a time limit on cardio machines? Time limits can help decrease waiting time for a machine, but if you prefer running for an hour at a time, they may be prohibitive for you. Check to see what the variety of machines offered is like. Also, keep an eye out for out of order signs, if you notice a lot that could be a concern.
Is there a variety of class types offered? Some people report getting more out of their gym membership by taking classes. Are classes being offered at various times during the day? Are the classes that you want offered at a time that works for you? What are the qualifications of the instructors teaching the classes? How long has that instructor been teaching for? Is there sign up sheets for classes? Inquire about how often the classes change and how often the instructors change.
Find a gym that fits into your budget. What is included with your gym membership? Are there any hidden costs? Do they have any special offers or bonuses for signing up during a certain time of year? Read the small print on special offers, can you cancel your membership at any time or does the contract run for a specific amount of time? A good way to look at gym fees is to take your monthly fee and divide it by the number of days that you go to the gym, each visit to the gym brings the cost per visit down!
This one hour, low impact class will focus on strength, mobility and the power of breath. Not quite yoga, not quite pilates, Dr. Jen will guide participants through a 45-minute class that will leave participants feeling strong and calm.
This class will be limited to a maximum of 12 students to allow for more one-on-one instructor time. All ages and abilities are welcome.
What to bring: Yoga mat, comfortable clothes, water.
Time: 9:00am, Wednesdays
Location: Our Lady of Fatima Church basement
6-week program starting Wednesday September 11th (Sept 11, 18, 25, Oct 2, 9, 16)
Cost: $60
Fall is like the second coming of New Year’s resolutions. It’s a time to revisit goals, get rid of bad habits and start some healthy routines. Here is our fall exercise class schedule:
Tuesdays @ 1pm
“Sweat and Play”, Play Palace - 4-weeks $40 or $15 per drop in class. Kids/babies get supervised play time while mom gets a great workout!
Starting September 10th
Wednesdays @ 10am
55+ Exercise class, Our Lady of Fatima Church - 6-weeks $30 or $7 per drop in class. This class focuses on strength, endurance, mobility and balance. Participants of all levels and abilities welcome!
Starting September 11th
Thursdays @ 10am
Strength and Mobility with Dr. Shaun, Southend Community Center - 6-weeks $30 or $7 per drop in class. Dr. Shaun focuses on movements for healthy aging.
Starting September 12th
Fridays @ 10am
Chair Yoga with Jaime, Our Lady of Fatima Church - 6-weeks $30 or $7 per drop in class. Many of the poses of a traditional Yoga class are performed using a chair to assist those who may have mobility or balance challenges.
Starting September 13th
When you book a private Yoga session, you are getting a practice that is made specifically for you and your own needs, this looks different for everyone. Below I have outlined a few of the more common reasons people attend Private Yoga Sessions and what to expect:
Looking for a private class because you can’t make it to a scheduled class? Let us know when you book your session. Once you show up for your session you will be guided through a 45 minute session in the Yoga style you wish to practice (this is can be decided on the day of the session as our mindset is always changing, you might want something for energy or maybe something to help with relaxation at the end of a long day. During the 45 minutes you will be one-on-one with the instructor who will help you with proper alignment and can also work with you on any personal goals you might have within your practice you wish to achieve.
Some people look to Yoga as a healing modality when dealing with chronic or acute conditions. More and more health practitioners are realizing the healing benefits of Yoga and mindfulness practices for many health related issues.
If you are wanting to learn more about how Yoga can specifically help you improve the health of your body & mind, this is another way a Private Yoga Session could be helpful. You can come and talk to the instructor, she will go over any important information needed. Based on what you talk about, a home practice composed of specific Yoga poses will be made and given to you to take home and practice. Our instructor will also go over each pose with you and show you the proper alignment and tips for what to be aware of when doing each one.
When coming to the session, make sure you are dressed in (or have a change) of proper clothing to practice Yoga in. You want to be comfortable and not feel restricted in your clothing or limited in anyway. We have mats at the clinic, if you have your own and wish to use it, know that you are welcome to bring it with you. If you have Yoga props that you use regularly, feel free to bring these along as well (another way a Yoga session could be used is for learning proper use of props!)
If you have any questions about our Private Yoga Sessions or would like to speak to Allyson, please feel free to contact her at the office. You can do so by phone: 902-270-7022 or email: info@islandchiro.com
Allyson Lewis, RYT200hr is the Yoga instructor at Island Chiropractic & Family Wellness. She has completed her 200 hour Yoga Teacher Training and is offering Private Yoga Sessions and Yoga classes
Keep an eye out for an announcement soon with the dates and times of our 2019 Fall Exercise Class Schedule
Disclaimer - before participating in any activity that is new to you or you might not be aware if it is a right fit for you, please get permission from your health care provider. Private Yoga Sessions are not meant to treat or heal any ailment/illness or condition you may have.
Decreased mobility can be one of the major causes of pain in the body. The brain will learn to be in pain, just like it learnt how to ride a bike or to play the piano. The way you move impacts the brain and can change how the brain perceives pain.
Dr. Jen Maher will lead a 6-week class that focuses on the improvement of range of motion, strength and endurance for those who are concerned about arthritis.
Your strength and mobility will determine if you age well. Movement is one of the most important investments you can make for your future.
Evening classes
6-week Exercise Against Arthritis $50 @ South End Community Centre
Tuesdays @ 6:00pm (March 12, 19, 26, April 2, 9, 16)
Preregistration @ 902-270-7022
55+ Exercise Classes
6-week programme focusing on Strength, Mobility, Endurance and Balance. $30 @ Our Lady of Fatima Church
Wednesdays 10:45am (March 6th, 13th, 20th, 27th, April 3rd, 10th)
Preregistration @902-270-7022
Chair Yoga
6-week programme $30 @ Our Lady of Fatima Church
Fridays @ 9:00am (March 8th, 15th, 22nd, 29th, April 5th, 12th)
Preregistration @ 902-270-7022
Muscle soreness is a funny thing....
As part of every treatment plan we prescribe a set of exercises that are designed to address each patient's individual needs. Sometimes a patient will return to our clinic, complaining of a dull aching pain/soreness deep within their muscles, typically made worse when starting to move or while in motion. Usually if they are new to exercise, they are quite concerned because they think their pain is getting worse and not better.
This soreness after exercise is called "delayed onset muscle soreness" or DOMS for short and is completely normal when asking the body to perform new or increased work. Usually the discomfort sets in around 24-48 hours post exercise and can last a couple days. This soreness is the body's way of telling you that you strained/worked the muscles.
While the mechanism of DOMS is not fully understood, it is widely believed that the exercise causes tiny micro trauma to fibres of the muscle. This tiny trauma is then repaired by the body and that is what leads to the muscle fibres increasing their strength. Another popular belief includes a build up of calcium ions that leads to a cascade of enzyme build up. The extra calcium and enzymes cause histamines and prostaglandins to gather, causing inflammation and pain.
Regardless of the mechanism, finding a nice balance between light post exercise DOMS and unbearable muscle pain is recommended. While it is normal to have some muscle soreness a couple days after an exercise, excruciating pain that lasts for a week is not. Listen to your body and walk the fine line between challenge and over doing it.
Disclaimer
The information provided on this website should not be substituted for medical evaluation, diagnosis, or treatment from a licensed healthcare practitioner. This blog is simply an extension of ourselves, where we may express educated thoughts, suggestions, concerns, opinions, values, etc. Individualized/personalized recommendations are made on a one-on-one basis, come in and see us today!
