I Like to Move It, Move It!

How active are you? Do you exercise regularly or do you feel you could do more? Physiotherapists recommend 30 minutes of exercise at a moderate intensity, five times a week. Don’t worry if you aren’t keen on joining a gym or exercise class though; it’s easier than you think to incorporate activity into your day. From vacuuming to walking to digging in the garden and dancing – anything that gets you moving and increases your heart rate counts! Take it gently at first and build up your pace and duration gradually. Don’t be tempted to overdo it. Walking: take a brisk walk for as long as you can – 30 minutes is a good target to work towards. Maybe get off the bus a stop or two early and walk to rest of the way Dancing: turn up your favourite tunes and dance around your home! At work: take the stairs instead of the lift and do some desk-based stretches and exercises Housework: turn chores into a workout by speeding them up or being more energetic. Try vacuuming or cleaning the bathroom with music on, to make it more enjoyable Physical activity makes us feel good, keeps us mobile and can help ward off illness, aches and pains. So get up, get out there and move it, move it!...

Ice, Ice, Baby!

With temperatures set to plummet this week, we may well see some ice and snow again. Slippery surfaces can be hazardous and many injuries are caused by falling or slipping on ice. However, with a little bit of preparation and care, accidents can hopefully be avoided. Here are some useful tips from the British Chiropractic Association to keep you safe & sound in the wintery weather: FOOTWEAR Wear waterproof shoes with thermal socks or insoles. This will help keep your feet warm. Cold, numb feet are less able to sense and adapt to changing conditions. Footwear should have a solid raised tread on the sole to maximise your grip. Or you can attach ‘ice grippers’ to your shoes, which have studs to help give a sure footing on the ice. Shoes or boots should be supportive, with firm ankle support to prevent you ‘going over’ on your ankle and help you feel more stable in slippery conditions.  If shoes have laces, they should be firmly laced to give a close fit without limiting the circulation. What to avoid: Wellingtons can be practical and keep your feet dry, but they often don’t give enough support and have poor grip. Also avoid walking outside in leather or other smooth-soled shoes. CLOTHING Clothing should be warm and allow you to move freely. Anything that impedes you from walking ‘normally’ could make you more prone to falling over or lead to you walking in an unnatural way. Layers will help keep you cosy Keep your extremities warm with a hat and gloves PREPARATION Build up your balance and stability at home by standing...