3 Tips Chiropractic Patients Can Use To Increase Flexibility

Flexibility is something that many people would like more of, but few know how to achieve it. If they do, they don’t do anything about it. This is because flexibility training is often seen as difficult, painful, and time consuming. It is also significantly underestimated. Why bother getting flexible if you aren’t an athlete or dancer? Why do regular people need to improve their flexibility? The answers to these questions may surprise you. You also might find that improving your flexibility is easier than you think.

Why is flexibility important?

Flexibility is a key component of keeping your body fit and healthy. Research shows that people who are more flexible are better able to reach their optimum fitness level.

It can also help to prevent injury and reduce your risk of conditions like arthritis and other chronic diseases. They also have a better range of motion and mobility as they age.

Muscles that are flexible have the potential to become stronger. This can help increase metabolism and improve fitness level.

A body that is more flexible can also carry out day to day activities easier and have less chance of injury. Blood flow is increased and circulation is improved which also helps to prevent chronic conditions like kidney disease and diabetes as well as heart disease.

Stretch for upper body flexibility

This upper body stretch also helps improve your posture. It is also great if you are largely sedentary throughout the day, such as sitting at a desk for extended periods.

  • Stand or sit in a chair, back straight, chin level, feel slightly apart and knees soft.
  • Put your hands behind your head, elbows out, chin tucked.
  • Gently press your head forward to feel the stretch through your neck, shoulders, and upper back; hold for five seconds.
  • Tilt your head back so that your chin is pointing toward the ceiling. Place the heels of your hands on your forehead and gently press to get a stretch through the front of the neck and the arms; hold for five seconds.
  • Bring your head to the start position, chin parallel to the floor, neck straight.
  • Put your right hand on the top of your head and gently press as if you are trying to touch your right ear to your right shoulder and feel the stretch along the left side of the neck and shoulder; hold for five seconds.
  • Put your left hand on the top of your head and gently press as if you are trying to touch your left ear to your left shoulder and feel the stretch along the right side of the neck and shoulder; hold for five seconds.
  • Raise your hands over your head and clasp your hands. Stretch and lift your body, lengthening your spine.
  • Release your hands and bend to the right, using your right hand to grasp your left elbow and gently pull it to the right. Hold for five seconds.
  • Raise your hands over your head and clasp your hands. Stretch and lift your body, lengthening your spine.
  • Release your hands and bend to the left, using your left hand to grasp your right elbow and gently pull it to the left. Hold for five seconds.

Stretch for lower body flexibility

This is a great stretch for women who wear high heels or for cyclists and people who walk, run, or use an elliptical machine.

  • Sit on the floor with your legs straight in front of you, feet together, knees soft, and back straight.
  • Slowly bend your right knee and lean back if necessary, using your right arm as a support behind you. Place your left hand under your left knee and flex your toes toward the ceiling, feeling the stretch through your calf. Hold for five seconds.
  • Stretch both legs out straight in front of you.
  • Slowly bend your left knee and lean back if necessary, using your left arm as a support behind you. Place your right hand under your right knee and flex your toes toward the ceiling, feeling the stretch through your calf. Hold for five seconds.
  • Roll onto your back with your knees bent toward the ceiling and feet flat on the floor.
  • Gently bring your right knee to your chest, holding it with your hands to get a nice stretch. Hold for five minutes.
  • Return to the start position, on your back with your knees bent and feet flat on the floor.
  • Gently bring your left knee to your chest, holding it with your hands to get a nice stretch. Hold for five minutes.
  • Return to the start position, on your back with your knees bent and feet flat on the floor.

Stretch for flexibility in the back

This stretch is very good for low back pain.

  • Lie on your stomach keeping your legs straight, knees soft, and feet shoulder width apart.
  • Place your hands under your shoulders, palms down on the floor and push your upper body up so that your back is curved with your lower body still on the floor. Tilt your head back for more stretch. Hold for 10 seconds.
  • Lower your upper body back to the mat and slowly roll over to your hands and knees.
  • Keep your knees shoulder width apart and your back straight.
  • While on your hands and knees, tuck your chin and round out your back, pushing it towards the ceiling, feel the stretch through your entire back. Hold for 10 seconds.
  • Return to the start position with your knees shoulder width apart and your back straight.
  • While on your hands and knees, lift your chin, stretching it upwards and drop your back so that your spine curves toward the floor. Hold for 10 seconds.
  • Return to the start position with your knees shoulder width apart and your back straight.

If pain or disconfort is preventing you from progressing with your stretch program, consider visiting a chiropractor in our office. Check out our website @ www.ocwc.ca or give is a call @ 780-455-2112.

Why This 7-Minute Workout Is So Beneficial

Doctors are always telling us to exercise, exercise, exercise but they don’t really give us many realistic options. Going to the gym is a pain, especially if you are short on time. Exercising at home can be a real pain too. You might be limited for space or tripping over kids – and although no one really talks about it, do you really want your significant other watching you sweat and gasp for air as you struggle through one of those insane workout DVDs? They say walking is good, but if you are in a neighborhood that doesn’t have sidewalks or it is hot as blue blazes outside just how likely are you to get up and do it (not to mention safety can be an issue)? Now suppose you could get all your exercising done in a 7-minute span. Would you do it? Is it even possible?

The answer is most definitely!

7 minutes 12 moves

An article published in the Health & Fitness Journal for the American College of Sports Medicine (ACSM) takes everything we’ve learned about exercise and turns it upside down. Just 12 exercises in 7 minutes is all it takes to get fit, according to these fitness experts.

Nowhere are there heavy weights or fancy equipment, just a wall, a chair, and the person’s own body weight. Say hello to high intensity interval training- it’s about to change your world!

This 7-minute workout is the equivalent of a serious weight training session and long run, but without the weights or the running. That isn’t to say it is easy though. It requires a great deal of effort.

There’s a lot packed into those 7 minutes. It provides many of the benefits that are achieved by disciplined, long term endurance training, it just skips over the long-term part.

Make no mistake though, short does not mean it is easy – or pleasant. In fact, it may be one of the longer 7 minutes of your life.

The good news is, it’s over in 7 minutes. That’s a little more than 5 but less than 10.

It’s worth it though, when you look at the numerous health benefits that exercise provides. Plus, it’s great for people who are super busy and can’t seem to squeeze a workout into their schedules. Say hello to no more excuses!

The Science Behind the 7

These 12 exercises were not chosen at random. The reason it works is actually rooted in some pretty deep science. When you exercise for even a few minutes and are working at or near your maximum capacity (that means you are working very hard), it causes your muscles to experience molecular changes that are much like those that occur after several hours of riding a bike or running.

Interval training takes it a step farther. You engage in an activity that is extremely intense, then you have a brief recovery period, then back to a high intensity activity. That is the basis of this workout.

Each exercise should be done for about 30 seconds with a 10 second recovery period – but there’s a twist that ups the effectiveness even more. The exercises are arranged so that they engage the large muscles in the upper body, then in the lower body.

This alternating focus on muscle groups is important because while the lower body is working like crazy, the upper body can be catching its breath, so to speak. This makes for a much more efficient workout but it is also why the order of the exercises is critical.

The exercises are intense, but are movements that just about anyone can do. Many can also be adapted for people at different fitness levels. If you are looking for a great workout that will work for you but won’t eat up a lot of your time, you just might have found it.

Heavy Backpacks: Their Negative Effects & How Your Kids Can Avoid Them

Summer is ending and the school year is starting. Time for new shoes, haircuts, homework, and backpacks. As you do your back to school shopping, think about the backpack your child will be carrying. Sure, they load them up with books, but did you know that wearing a heavy backpack for a long time can actually hurt your child?

What are the health risks of a heavy backpack?

Wearing a heavy backpack can strain the shoulders, back, and neck. As the child’s body tries to compensate for the extra weight, such as leaning forward, it can adopt positions that put the spine out of alignment. It can also cause the muscles to fatigue and weaken. This results in poor posture and a misaligned spine.

The longer he or she carries the extra weight, the worse it gets. Over time, the child can experience pain, stiffness, and problems with flexibility and range of motion. This can significantly increase the child’s potential for injury. The effects may include back ache, sore or stiff neck, sore shoulders, and headaches.

How heavy is too heavy for a child’s backpack?

According to the AAP, a child’s backpack should weigh less than 10 to 20 percent of his or her body weight – and no more. However, a Consumer Reports survey showed that the lower end of the range, around 10 percent or less, is preferable. In short, the lighter the backpack, the healthier it is for your child. A good rule of thumb is to observe your child wearing the backpack. If they are stooped or leaning forward, it is too heavy.

Children who are shorter, as well as girls, may be more prone to back pain caused by carrying heavy backpacks. This means that for these children you need to aim for even lighter weights. Children who are overweight may also be at risk for injury. The excess weight already puts a strain on their joints and muscles; the heavy backpack exacerbates the situation.

Children who wear their backpack over one shoulder also increase their risk of injury. This puts all the weight on one side, causing the child to bend or lean in an effort to compensate for the off-kilter weight. This can strain the shoulder and back, eventually causing injury and pain.

Helping your child avoid carrying a heavy backpack.

If you notice that your child cannot stand up straight while wearing the backpack, then it is too heavy. You should inspect your child’s backpack on a regular basis to test the heaviness. When purchasing a backpack, aim for wide, padded straps that are adjustable. It should fit the child well and to be too big. The straps should not be too loose. You want it to fit close to your child’s body and should come to just below the waist – but not too far. Don’t allow your child to carry the backpack on one shoulder, encourage them to wear it on both shoulders. This distributes the weight more evenly.

If your child is carrying a heavy backpack, you may need to talk to their teacher to see what is necessary for him or her to carry daily, and what can be left at home or at school. Work together to find ways to lighten the load and avoid injury. Also keep in mind, your child may not bring your attention to the fact that their backpack is too heavy. It is up to you to observe and intervene for them. To learn more about our office check out www.ocwc.ca

Healthy Blueberry Muffins

The smell of fresh blueberry muffins in the air. Brings a lot of attention to the kitchen. It can be a challenge to bake healthy snacks that’s not packed full of sugar and fat.

Meg’s Healthy Blueberry Muffins recipe substitutes some common ingredients without loosing any of the flavour. Now that’s something everyone can enjoy!

 

Traditional blueberry muffins recipe contains:

  • 2 cups white flour 
  • ½ cup white sugar 
  • 1/3c. Vegetable oil 
  • ½ c. blueberries 
  • baking powder 2 tsp.
  • 1 egg 
  • 1 c. milk 

 

Meg’s Healthy Blueberry Muffins Recipe:

  • 2 cups white flour  – cut white flour in half and add a whole
    grain/flour such as whole wheat, oatmeal, barley, spelt, brown
    rice, quinoa flours (or a combination of) =
    *Use 1 c. white and 1c. whole grain in recipe
    *might need a bit of extra liquid
    *adds fiber and nutrients
  • ½ cup white sugar – decrease to ¼ – ⅓ c.
  • 1/3c. Vegetable oil – 1/4c.(4 T) Oil is ample. Can add ¼ c. apple sauce or grated apple to make up difference, add moisture due to whole grain addition, and for sweetness given less sugar. Could go as low as 2 T oil and add more apple
  • ½ c. blueberries – can increase to 1 cup for more moisture, sweetness, nutrients, fiber
  • baking powder 2 tsp.
  • Also contains 1 egg and 1 c. milk all good
  • Extra flavor –  add 1 T lemon or orange rind or combo and enjoy some bioflavanoids while your at it 🙂

Baking Instructions:

  • Preheat oven to 400 degrees F (205 degrees C). Line a 12-cup muffin tin with paper liners.
  • In a large bowl, stir together milk, egg, and vegetable oil, and oil substitute.
  • Add flour, flour substitute, baking powder, sugar, and blueberries; gently mix the batter with only a few strokes.
  • Add your own special touch
  • Spoon batter into cups.
  • Bake for 20 minutes. Serve hot.

 

We all know that it may be often difficult to stop at one muffin. Meg’s Healthy Blueberry Muffins recipe is a wonderful way to give your family a healthy snack.

Managing nutritional needs may seem complicated with all of the information out there. What types of food? How should our food be prepared? Having a nutritional coach to help find answers that best meets our individual needs may be the answer.

To learn more about Meg’s nutritonal coaching services click here. We hope you enjoy this recipe for yourself, family and friends.

 

Check Out This Video Of Meg’s Blueberry Muffin Recipe

 

What Chiropractic Patients Want To Know About Text Neck

Text neck is a very real condition that is caused by staying in a prolonged “texting” position – hunched shoulders and neck tilted forward. As a result, the back, neck, and shoulder muscles become overworked and your spinal structure is actually changed. Many people who spend a lot of time on their mobile devices such as smartphones and tablets, develop this condition (and others including “cellphone elbow” and tendinitis of the wrist and hand) and it can be very painful, even causing mobility problems.

What Exactly is Text Neck?

A normal human neck has a slight curve to it that travels along the spine. It is part of the intricate system that supports the head and body. However, a person with text neck will have a straight cervical spine. Their neck will not have that slight curve and that is a problem.

The cause of the absence of the curve is because of the position that the head stays in for such long periods of time. The average adult human head weighs between 10 and 12 pounds. When the head is upright, the neck supports it and the slight curve gives it the stability that it needs.

When you keep your head tilted forward, such as when you are hunched over your smartphone or mobile device, your head is thrust forward instead of sitting over the balanced curve of the cervical spine. The gravitational pull is greatly increased and the neck is already in an unnatural position. This combination places unnatural and damaging stress on your neck. It is like carrying around an additional 60 pounds on your neck.

Symptoms of Text Neck

In the early stages of text neck, a person may feel some tightness in their shoulders, neck, and upper back. This may progress to discomfort in those areas and eventually pain. If left untreated, you can develop pinched nerves and herniated discs.

Your central nervous system begins at the base of your skull, so it extends down your neck and upper back. When you put unnatural pressure on your neck, you are also affecting your nervous system, causing it to malfunction. This can lead to pain throughout your body, stiffness, headaches, low back pain, and problems with your hands and arms.

How to Prevent Text Neck

Text neck is surprisingly easy to prevent. Your first step is awareness. Over two or three days, take some time to be very aware of your body’s position. Carefully examine your posture while you go about all of your daily activities. It is important to remember that text neck is not strictly confined to texting. You can get it any time you have your head bent down for an extended period of time, such as when looking at a laptop screen or even writing for a long time.

The best way to avoid the problem is to keep your devices at eye level. If you have a handheld device, hold it up at the level of your eyes instead of bending your neck to look down. The same goes for your laptop; arrange it so that your screen is at eye level.

Chiropractic for Text Neck

If you are already suffering from the effects of text neck, your chiropractor can help reverse the condition if it hasn’t progressed to disc degeneration (even then he or she can help with associated pain). Regular chiropractic treatments, along with following expert recommendations for screen heights, can help reduce the pain and discomfort. It is smart to address these issues before they become a bigger problem. Your chiropractor can help. Learn more about our clinic @ www.ocwc.ca

Healthy Chocolate Chip Cookies

Baking chocolate chip cookies can be a great family activity. So can eating freshly baked cookies! Unfortunately, tastey bakings can often mean high amounts of sugar and fat. Likely more than what you are looking for in the typical diet.

Meg’s Healthy Chocolate Chip Cookie recipe substitutes some common ingredients without loosing any of the flavour. Now that’s a win win!

 

Typical traditional recipe contains the following ingredients:

  • White flour 2 cups
  • White sugar 1.5 cups
  • Butter ¾ cup (12 Tablespoons)
  • Salt ½ tsp.
  • Baking Soda 1 tsp.
  • Chocolate chips 1-2 cups

 

Meg’s Healthy Chocolate Chip Cookie Recipe:

  • White flour 2 + cups – cut white flour in half and add a whole
    grain/flour such as whole wheat, oatmeal, barley, spelt, brown
    rice, quinoa flours (or a combination of) =
    *Use 1 c. white and 1c. whole grain in recipe
    *might need a bit of extra liquid
    *adds fiber and nutrients
  • White/brown sugar 1.5 cups combined -can cut sugar by 1/3-1/2= Use ¾ – 1 c. sugar in recipe
  • Butter ¾ cup (12 Tablespoons) – fat can be cut ⅓ – ½
    Use 6-8T butter in recipe
  • Salt ½ tsp. – can eliminate all together given butter and baking soda contain salt, or cut in ½ using ¼ tsp salt
  • Baking Soda 1 tsp.
  • Chocolate chips 1-2 c. – quality dark chocolate healthiest option as contains less sugar and more nutrients than milk chocolate (more processed and more sugar added). Recommend 1 cup chocolate chips and can add ½-1c. dried fruit for more sweetness, moisture, texture, flavor, nutrients (raisins, craisins, dates, apricots, etc.)
  • Can also add some nuts pecans, walnuts, almonds for crunch, protein, fiber, healthy fats, minerals

Baking Instructions:

  1. Heat oven to 375°F. In small bowl, mix flour, flour substitute, baking soda and salt; set aside.
  2. In large bowl, beat softened butter, sugar, sugar substitute with electric mixer on medium speed, or mix with spoon about 1 minute or until fluffy, scraping side of bowl occasionally.
  3. Stir in flour mixture just until blended (dough will be stiff). Stir in chocolate chips and nuts.
  4. Onto ungreased cookie sheets, drop dough by rounded tablespoonfuls 2 inches apart.
  5. Bake 8 to 10 minutes or until light brown (centers will be soft). Cool 2 minutes; remove from cookie sheet to cooling rack. Cool completely, about 30 minutes. Store covered in airtight container.

 

We all know that it may be often difficult to stop at one cookie. Meg’s Healthy Chocolate Chip Recipe is a wonderful way to give your family a healthy snack.

Managing nutritional needs may seem complicated with all of the information out there. What types of food? How should our food be prepared? Having a nutritional coach to help find answers that best meets our individual needs may be the answer.

To learn more about Meg’s nutritonal coaching services click here. We hope you enjoy this recipe for yourself, family and friends.

 

Check Out This Video Of Meg’s Recipe

 

How Chiropractic Benefits Cyclists

Cycling is a great cardiovascular workout, building strength, stamina, and balance. However, it can be tough on the body, especially if you put in a lot of miles. This is true of any activity that is repetitive, though. Certain muscles can become more tense and others that aren’t used become weaker. This can cause your spine to become misaligned. Bending over the handlebars can also cause back pain as well as wrist, neck and shoulder pain and affect your posture if you remain in that position for long stretches or are not using proper form. Chiropractic for cyclists can help combat these effects and keep your body in alignment.

Hip and Knee Pain

Cycling puts a lot of strain on your lower body, particularly the hips and legs. The more developed these muscles get, the tighter they can become if you aren’t stretching before and after your ride (and getting regular chiropractic care).

Inflammation and stiffness of the sacroiliac joint is very common with cyclists. It can cause a significant decrease in range of motion and flexibility, not to mention cause pain. This issue can really affect your ride. The stress that occurs in this area can affect nearby large joints, such as the knees. Chiropractic can release those joints and address any issues associated with it.

Lower Back Out of Alignment

Spending a lot of time hunched over your handlebars can cause your back muscles to become stretched out. When you combine that with hunching over a desk or computer all day, it can leave you with a misaligned spine.

The tight muscles of the lower body, including hip flexors and hamstrings, work against the stretched out back muscles to weaken the spinal support. Once your spine is misaligned, it can lead to back pain, hip pain, and make it difficult for you to ride effectively or comfortably.

Getting good, regular chiropractic adjustments, along with some core strength exercises, stretching, and exercises to increase range of motion, you can get your spine aligned – and keep it that way. It is also worth mentioning that proper bike fit is absolutely integral to keeping your spine and body healthy and aligned.

Numb, Tingling Hands

Numb, tingling hands are very common among cyclists. There are several reasons that this can occur, but the most common culprits are stress on the upper back from riding in a hunched position, or wrist issues that come from the stress of supporting your upper body as you are hunched over, and from holding the handlebars.

Proper bike fit can go a long way in preventing this, as does maintaining proper form and technique while riding. This will help you avoid compression, undue stress, and overreaching so that your arms are in a more natural, comfortable position. Your chiropractor can help alleviate the pain and correct the condition with spinal manipulation and other techniques applied to the joints.

Chiropractic is exceptional for cyclists because it not only addresses structural issues in the body, it also provides whole body care. Your chiropractor may recommend certain exercises and stretches, supplements, and lifestyle changes to help improve your ride and help you live a healthier life. You will combat the strain that the sport puts on your body and learn powerful techniques for avoiding injury.

If you are a regular cyclist, whether you ride competitively, ride with a group, or bike to work, you will find that your body will respond very well to chiropractic treatments. When performed regularly, you will find that your body will get stronger and your posture will be better. You will feel better too. To learn more about our office check out our website @ www.ocwc.ca

Goals health wellness

How to Set Realistic Goals that’ll Change Your Overall Health

New Year’s Resolutions made by well-meaning but, unfortunately, less than 10 percent of people who make resolutions feel that they successfully achieve them and only 45 percent last past six months. Self-improvement goals like lose weight, eat healthier, quit smoking, and life improvement rank in the top five more popular resolutions. So, what is that 10 percent doing that makes them successful at achieving their goals? What sets them apart?

SMART Approach to Successful Goals

The SMART approach is a guide for setting realistic goals and attaining them. It is an acronym that outlines a success focused strategy for goal setting:

  • Specific
  • Measurable
  • Accountable
  • Realistic
  • Timeframe

Each step will bring you closer to achieving your goals and improve your health.

Be SPECIFIC about your goals

Vague, ambiguous goals can’t stand up to time and temptation. Get specific.

Say you want to lose weight. How much do you want to lose? How do you plan to accomplish it? What are your reasons for setting this goal? Whatever goal you are setting, ask why and get specific about the details.

Set Goals that are MEASURABLE

If you set a goal that you can’t measure, how will you know when you reach it?

Any goal that you have can be measured in some way. Weight loss is measured in pounds, how your clothes fit, or how many inches you’ve lost. Eating healthy can be measured by what foods you incorporate into your dies, getting the junk food out of your pantry, and finding healthy recipes.

It helps to break your main goal into several smaller, attainable ones. It lets you see success very early and you keep seeing success which spurs your motivation, making you less likely to abandon your efforts.

Hold Yourself ACCOUNTABLE

Accountability is a great motivator for helping you stick to your goals. Keeping a journal has long been a great way to keep yourself accountable, but there are many website and software programs that you can use to track your efforts that may prove to be even more effective.

Partnering up with a buddy is also a great strategy. Choosing someone who has a goal similar to yours allows you to hold each other accountable. Plus, success is always better when you can share it with a friend.

Keep Your Goals REALISTIC

Unrealistic or unattainable goals are motivation killers. Even goals that are too difficult or require high pressure effort over a long period of time can be difficult to stick to.

As you sit down to set your goals, think about not only what you want to achieve, but what that looks like in your life. In other words, consider your personality and lifestyle, structuring your goals to accommodate those factors.

If your goal is to lose weight, setting a goal of 30 pounds in 30 days is not only unrealistic, but unhealthy. On the other hand, setting a 2 pound per week loss is a goal that you will likely find to be much easier.

Set a TIMEFRAME, but Keep it Flexible

Creating a timeframe for meeting your goals gives your efforts structure which helps to keep you motivated. Make sure your timeframes are realistic; give yourself enough time.

If the constraints are too tight you could find that you veer off the path and even lose sight of your goals. Stay flexible, though. If you don’t reach a goal within a given timeframe, don’t be afraid to move it a little.

As long as you are moving forward, toward your goal you don’t need to limit yourself just because you didn’t complete it within the time you originally allotted. It’s about meeting your goals and making lasting changes that will affect your overall health for the better. Cut yourself some slack.

fitness trackers benefits chiropractic

What Chiropractic Patients Want To Know About Fitness Trackers

Exercise is usually a great compliment to chiropractic treatment. In fact, many chiropractors recommend regular exercise to their patients. It helps with pain management and speeds healing as well as give your mood a healthy, natural boost. Where does fitness trackers come in?

Fitness trackers are a popular workout tool that helps people set fitness goals, track their progress, and get healthier. How can they help chiropractic patients though? What can they offer that patients will get more out of their treatments? Find out what you need to know about chiropractic and fitness trackers.

It takes more than the tech to get you fit.

All the flashy, high tech bells and whistles in the world won’t roll you out of bed in the morning and place you on the treadmill. No fancy wristband will get you up and moving, getting exercise and getting fit. The tech is cool. It is fun and exciting, but it won’t get you fit. Only you can do that.

So if you are getting a fitness tracker with the belief that it is going to be some kind of fitness magic bullet, that just won’t happen. It is great as a fitness buddy, a tool, a nifty gadget that may help motivate you and help you achieve your fitness goals. In the end, though, you are the one driving that car. You are in control.

Is a fitness tracker for you?

There are so many fitness trackers on the market with an almost endless list of features. Finding the one that is right for you, or if you could even benefit from a fitness tracker takes a bit of research. Look for features that work for you and the activities you will be pursing.

For instance, if you enjoy water-based fitness activities you might want a waterproof model. There are also data limits, screen sizes (or no screen at all), heart rate tracking options, and whether you want a clip on tracker or one that straps on your wrist.

Before making your purchase, take some time to research all of the features that are available to you then decide what you like and what features would best help you meet your fitness goals.

How to get the most out of your fitness tracker.

Once you have your fitness tracker you will want to make a plan to ensure that you get the most out of it. Try these tips to make your fitness tracker work its best for you.

Identify clear cut goals. When you begin your fitness quest, the first thing you need to do is know where you want to go with it. It is a good idea to record your stats at the beginning and then update them every month or so. This will let you see how many more steps you are taking, how much weight you’ve lost, or whatever else you wish to accomplish.

Set attainable benchmarks. Benchmarks help you along as you work toward your goal. The key is setting them so that they are attainable but still present a bit of a challenge. If weight loss is your key, you might set benchmarks for every two months. For fitness goals, you may set benchmarks for a certain number of steps in a given time or a certain number of workouts each week. When you reach a benchmark, celebrate a little.

Wear it on your non-dominant wrist. The Journal, Medical and Science in Sports and Exercise published a study that revealed participants who wore fitness trackers on their wrists throughout the day found that they were more accurate when worn on the non-dominant wrist. The theory is that the non-dominant wrist moves less, giving a more accurate reading.

Calibrate your tracker to match your stride. Not everyone has the same stride. You may be very tall or very short; you might take longer strides or time steps. Whatever the case, you’ll get the most out of your fitness tracker by calibrating your stride. Most trackers will provide instructions for doing the calibration. It is well worth taking the time to complete it.

Incorporate other apps to boost your fitness efforts. Many fitness trackers will recommend other apps that can help you meet your goals and you can sync them to your tracker. However, you can also look for apps on your own that can help. There are so many different fitness apps out there from food tracking to apps that use your phone’s GPS to provide more accurate measurements on your runs, walks, or bike rides.

The more fit you are the better your chiropractic treatments will typically work. Fitness trackers can help you reach your goals and get the most out of your chiropractic care.

Visit www.ocwc.ca for more health information and fitness tips in our various blogs!

Massage, Benefits of Massage

7 Reasons To Get A Massage

In this fast-paced world, it is easy to get tensed and stressed, which is why it is important for individuals to find alternative methods in making them feel better. Although, some individuals find unhealthy alternative methods, the best one would be to get a massage.

Massages are incredibly important for individuals, but many fail to understand that. To help you grasp a better understanding, here are the top reasons why you should opt for a massage.

1.      Massage can readjust your posture

Sitting in the same position all day or leaning in to use your phone is not good for your posture. Getting regular massages will straighten your posture and alignment while relieving the pains from your back and neck. The American Massage Therapy Association claims that massages are known to relieve tensions.

2.      Massage can help you sleep better

Regular massages aid with the blood circulation, which means it will help you sleep better. If you are suffering from insomnia or sleepless nights, opting for regular massage would be the best option. If you cherish your sleep, get a massage.

3.      Massage can help ease your anxiety

Massages are known to lessen anxiety. If you have gotten it before, you must know how amazing it feels. A study done in Korea showed how a simple massage can lower the heart rate and blood pressure. The simple touch of a hand can make sure your anxiety is lessened.

4.      Massage can help alleviate headaches

If you have been suffering from migraines or chronic headaches, it is important to talk to your doctor about them. However, if you know the reason behind these pains, you need to start getting regular massages. There have been endless studies done that have proven that massages are great at lessening migraines and chronic headaches.

5.      Massage can treat all kinds of pains

Not only do massages help athletes with their pains, but also massages can help people with all kinds of bodily pains. Although, painkillers are the go-to option for most people, this type of medication has many side effects despite the immediate pain relief. Getting a massage will help ease the pain while it leaves you feeling relaxed and much better.

6.      Massage can lessen the effects of chemo and other treatments

Studies and many researches have proven that if you have undergone (or are undergoing) chemotherapy or any other intense treatment for severe illnesses, massage is the best option. These studies have shown that massage can alleviate nausea after getting the treatment. The best part is that massage is known to make the pain less as well when you are undergoing these treatments.

7.      Massage can make your mood better

With lesser pain in your body and no anxiety, massages will definitely make your mood better. Therefore, if you are willing to make your mood better, a 30-minute massage will do the job. According to science, massages are supposed to make you feel better.

These are the top reasons why you should opt for massages. They will improve the quality of your life, while making you feel like a new and better person.

If you are in the market for a high quality massage, Oliver Chiropractic Wellness Clinic has 2 very skilled therapists on staff. Give our clinic a call at (780)455-2112 or visit www.ocwc.ca to learn more about our therapists.