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Life Changing Exercises

These are our top 5 exercises you can do to not only stay fit but also maintain your flexibility and overall health after 50. #1 Squats Squats are a game-changer for the human body. You do squatting every day — sitting down and standing up is the most basic version of this exercise. So, if you can sit on a chair, you can squat! Three Levels of Squats: Beginner: Sit down and stand up 6 to 12 times without using your hands. Try to stand up as soon as your butt touches the chair. Intermediate: Try deep squats without a chair, focusing on maintaining balance and control. Advanced: Hold light dumbbells at your sides while squatting to add resistance. Super Advanced: Squats with heavier resistance using a weighted bar. 💡 Secret Nugget: Try doing this three times, twice a week, and you’ll notice significant changes in your strength and balance!

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Staff April 1, 2025
Fitness

Walking your way to better health

There is no question, it’s been a tough couple of years. COVID-19 brought a lot of uncertainty, impacted our physical health and mental well-being and eroded our social connections. In the meantime, Canadians became more sedentary.  It’s time we hit the reboot button.  According to Greg Wells, Ph.D., a performance physiologist and a senior associate at SickKids Hospital in Toronto, “If you look at humans from an evolutionary perspective, we are designed to walk. And when we walk long distances, we get healthier. Our muscles and bones get stronger. Our spines function better, blood flows to our brain and bodies, and the benefits are profound. We also know that the risk of 13 different types of cancer decreases when you walk for as little as 15 minutes a day.”  If you’ve ever doubted the power of taking a walk, consider how you feel when you get outdoors in nature. Walking

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Marylene Vestergom September 1, 2022
Health

Interesting new research on walking

We walk without thinking about it. But it turns out, walking helps our bodies in several interesting ways that may surprise you. There is a constant, complex dance of molecules in our body. Rushing to and fro. Some are doing good, others not so much. And it turns out, walking plays a huge role. Research has even been done on walking and its impacts on breast cancer in the form of the estrogen-receptor-positive breast cancer which is seen in about two thirds of all cases. Basically, estrogen circulate in the bloodstream causes breast cell tissues to grow and divide and this is normal. Sometimes mutations occur and it’s not a big deal. Sometimes it is. A mutation could for example, occur that causes those tissues to settle in the lungs, heart or brain. This is called metastasis with the result being stage IV breast cancer. The Canadian Cancer Society predicted

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Alex Hurst November 1, 2021
Fitness

Your walking style and foot health

To the trained eye, your gait and even the soles of your shoes reveal a lot about the condition of your feet. Sheldon Gardner can often tell if your feet hurt by watching you walk, and even by examining the soles of your shoes. This is what you need to know about foot health. “If the treads are worn on the inside of the sole, underneath the toe, it means your foot pronates, or rolls in, when you walk,” says Gardner. “If the bottom of the sole is worn on the outside, it means the person’s foot is most likely supinating, or rolling out.” Halifax-based Gardner has been working as a certified pedorthist since 1996. He calls himself a “foot mechanic” because he is trained to assess a foot’s structural and biomechanical abnormalities and to help correct them. He explains that pronation can lead to arch, ankle, knee, hip and

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Christine Blanchette September 24, 2021
Fitness

Take good care of those feet!

We use them every day but we don’t seem to pay them much attention unless something goes wrong. Good foot health as we age is important. It’s kinda funny how much we use and rely on our feet, but we don’t do a whole lot to take care of them as we should. Because when we hurt our feet, well, that’s pretty much it until we get them better. When our feet are out of commission, it has a knock-on effect on our whole body from legs to hips and our spine. An ear infection can even toss off our balance and make walking harder. So here’s some things you can do to keep on walking or running or skipping or paddling or… Tips for Good Feet Health Start with shoes You need the right size. Sometimes, we might try a slightly smaller or bigger size and try to compensate.

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Alex Hurst March 22, 2021
Fitness

Top 10 Exercise Mistakes

We’ve probably all made at least one of these bloopers when we’ve exercised. Sometimes we’ve learned the hard way. If you’re just getting going with your fitness plan, be sure to remember these mistakes you can avoid! 1 Exercising too hard or too fast. If you exercise for 30 minutes most days, increase speed and distance by no more than 10% per week. 2  Lack of variety. Doing the same workout month after month can lead to fitness plateaus, boredom and overuse strain or injury. Mix up your activities. 3  Doing all or nothing. Not having a full 30–60 minutes to exercise is no reason to skip your workout. Even 10 minutes of exercise is beneficial. 4  Unrealistic goals. Impractical goals often lead to exercise dropout, if not injury. Stick to a plan that suits you—challenging but not so difficult you get discouraged from lack of progress. 5  Not warming up.

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Alex Hurst December 11, 2020
Fitness

Working out online; Injury prevention tips

While gyms and studios remain closed, those of us wanting to workout are turning to online workouts to keep us in shape. The benefit of online workouts are the sheer volume or workouts to choose from. There is no way to get bored considering that at any moment there are literally hundreds of workouts to choose from. The downside to working out online is the lack of personal instruction and on demand feedback. This can often lead to improper technique and form, lack of proper workout structure and ultimately pain and injury. Here are some of the common injuries to keep in mind when working out and tips on how to prevent them. Workout Injury Prevention Tips Bruises and Bumps These, very common, injuries are often the result of improper planning and poor preparation. Before your workout take the time to set up your space. Ensure that you have adequate

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Dr. Nekessa Remy June 20, 2020
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