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Exercising on the go!

Close up of a gym bag overflowing with fitness gear (bottle, towel, weights, skipping rope, etc.)

As more people begin to travel again, we wanted to share some tips for keeping active while on the go!

  • Consistency: If possible, try exercising at the same time every day (or every other day), and consider doing so around the same time you would normally be in the studio.
  • Pack bands: Resistance bands are an incredibly versatile (and inexpensive) piece of equipment as they can be used in conjunction with several standard exercises, may be used to compliment your stretchesand are a great training tool when travelling! Some of our favourite exercises to do with bands include: bent-over rows, dead bugs, and standing bicep curls. Jump on the ‘band’ wagon!
  • Research: If you’re staying at a hotel, be sure to check out the website to see if they have a gym or exercise room for visitors.
  • Take caution with the heatIf you plan to exercise outdoors, an early morning or late evening workout will help you avoid peak heat times.
  • Get a Program to Go: Exercise on your own with a program created by your trainer (using the Trainer+ app) – talk to our Front Desk for more information.

As always, if you know that you will be away and unable to attend an upcoming session, please speak with the front desk to cancel as soon as possible so that we may remove you from the schedule and work towards filling your trainers’ schedules in your absence!

November is National Osteoporosis Month

Close up of older couple strength training outside

Osteoporosis is a metabolic bone disorder characterized by a decrease in bone mass and density. It is a disorder that usually affects older adults, with incidences increasing with age. Since the first sign of osteoporosis for many people is often a fracture, it has been dubbed the “silent thief” due to its ability to steal bone mass, with the unsuspecting ‘victims’ only learning they’ve been ‘robbed’ of bone mass after experiencing a fracture.

As we age, we begin losing bone density which eventually can lead to osteoporosis. This is why it is so important to continue to exercise to help maintain bone strength and density. The best exercises to help maintain bone density and prevent osteoporosis are ones that are dynamic and weight bearing physical activities. You might be worried it’s too late to start exercising after a recent diagnosis; however, it’s never too late to start an exercise program! That being said, if you suffer from osteoporosis, it is important to have an exercise program with a focus on weight bearing, strength and balance – as these are the three main principles – with gradual increases in load, while ensuring the risk of falls is minimized as much as possible.

Our body needs to move to exercise. This movement is created by our muscles, so when our muscles contract, they pull on our bones which allows us to move. This pulling on the bone by our muscles is what helps maintain bone health and density. Therefore, any strength training, or resistance training can help!

Getting ready for ski season?

Person skiing down the slopes in bright yellow jacket and red pants.

Now is a great time to be preparing your body for enjoyment on the slopes!

Having full mobility in your hips, knees, and torso is key to an efficient body position. Incorporate stretching into your daily routine to increase your range of motion.

It’s also important to increase the focus of your strength routine around your hips, core and legs. Lunges, squats and plyometric jumps are a few great exercises to challenge the key muscle groups. Consider adding prolonged isometric positions such as wall squats or static split drops to increase muscle endurance under tension. And don’t forget to add a variety of directions to your exercises, in order to challenge your hip muscles in differing planes.

High intensity interval training will challenge your cardiovascular system, which will make tackling those steep and deep pitches much easier and allow more time for carving and less time catching your breath.

The more time you spend preparing your body for the rigours of the slopes, the less likely it is you will incur a soft tissue or overuse injury.

Body & Soul works closely with Halestorm Physiotherapy.

Grouse Mountain will open with limited terrain TODAY! Get more information here.

Eating before bed – yes or no?

Close up of someone eating a cheeseburger

Eating meals or unhealthy snacks right before bed can be counterproductive to your weight loss goals. While some people would argue that a bedtime snack helps you feel full and allows you to get a more restful sleep, eating a meal that late in the day means you don’t have the time to burn it off and use it as fuel, instead it is likely to get stored away as fat. If you are prone to eating night snacks you may want to consider why you feel so hungry just before bed. Are you eating enough throughout the day?

Can balance training reduce my risk of falls?

Older woman working on her balance with the support of a young woman

There are many parts of the body that work together to maintain balance. If one body system, for example vision, begins to fail, the other systems are able to compensate to reduce the impact this failure has on your balance. The body is so good at doing this that you might not even notice your balance is deteriorating unless put under more difficult conditions. While poor balance can lead to falls and ultimately to hospitalization, permanent injury and even fatality, the good news is that balance can usually be improved. Physiotherapists are experts in balance and know how to identify and address the aspects of your balance which require improvement.

If you want to improve your balance, talk to your physiotherapist about developing a specialized program. Your physio can do a thorough assessment to determine the most appropriate exercises that will make the most improvements to your overall balance. This can be an important factor in preventing falls and injury, no matter your fitness level or age.

 Body & Soul works closely with Halestorm Physiotherapy.

 

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