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Measuring Your Physical Activity Intensity

So, you’re jogging on the treadmill, but don’t know if you’re exercising at an appropriate intensity or pace?  A way of determining whether you should modify your intensity level is to use the Rating of Perceived Exertion Scale.

Using the Rating of Perceived Exertion Scale helps you to determine the efficacy, as well as the safety, of your exercise program.  You want to reach a level of intensity that will induce a training effect, while ensuring that you don’t get to a point when you start to experience adverse effects.  Heart rate is commonly used, but it can be influenced by many factors, such as certain medications, environmental conditions, and psychological/mood states.  The Rating of Perceived Exertion Scale is a reliable alternative to help you self-monitor your exercise intensity on a minute-by-minute basis, allowing you to immediately modify your intensity by speeding up or down your movements.

So, how do you use the scale? The scale ranges from 0 (you are at rest) to 10 (complete exhaustion).  When you’re trying to determine what your current level of intensity is, it is important to consider your overall exertion, not just the soreness of a specific body part.  Also, since this is a subjective scale, your own appraisal of your exertion is what’s important – don’t compare yourself to other people!  As a guide, moderate intensity is considered to be 4-6 on the 0-10 scale and high intensity is considered as 7-9.  Discuss your physical activity goals with a healthcare professional at Form and Function to determine at which intensity level you should be training.

The “talk test” is a simpler version of the Rating of Perceived Exertion Scale.  If you can sing during your activity, you’re exercising at a low intensity; however, if you can barely get a word out, without having to take a gulp of air, you’re exercising at a vigorous intensity.  Therefore, a moderate intensity is when you are exercising, but can still carry on a conversation.

Using this as a starting point, if over time, your rating decreases or you are able to sing while performing the same activity, then you know that your exercise tolerance has improved – great job!

Sonia
Physiotherapy Resident

By Administrator 0 Comments Health Tips

Measuring Your Physical Activity Intensity

So, you’re jogging on the treadmill, but don’t know if you’re exercising at an appropriate intensity or pace?  A way of determining whether you should modify your intensity level is to use the Rating of Perceived Exertion Scale.

Using the Rating of Perceived Exertion Scale helps you to determine the efficacy, as well as the safety, of your exercise program.  You want to reach a level of intensity that will induce a training effect, while ensuring that you don’t get to a point when you start to experience adverse effects.  Heart rate is commonly used, but it can be influenced by many factors, such as certain medications, environmental conditions, and psychological/mood states.  The Rating of Perceived Exertion Scale is a reliable alternative to help you self-monitor your exercise intensity on a minute-by-minute basis, allowing you to immediately modify your intensity by speeding up or down your movements.

So, how do you use the scale? The scale ranges from 0 (you are at rest) to 10 (complete exhaustion).  When you’re trying to determine what your current level of intensity is, it is important to consider your overall exertion, not just the soreness of a specific body part.  Also, since this is a subjective scale, your own appraisal of your exertion is what’s important – don’t compare yourself to other people!  As a guide, moderate intensity is considered to be 4-6 on the 0-10 scale and high intensity is considered as 7-9.  Discuss your physical activity goals with a healthcare professional at Form and Function to determine at which intensity level you should be training.

The “talk test” is a simpler version of the Rating of Perceived Exertion Scale.  If you can sing during your activity, you’re exercising at a low intensity; however, if you can barely get a word out, without having to take a gulp of air, you’re exercising at a vigorous intensity.  Therefore, a moderate intensity is when you are exercising, but can still carry on a conversation.

Using this as a starting point, if over time, your rating decreases or you are able to sing while performing the same activity, then you know that your exercise tolerance has improved – great job!

Sonia
Physiotherapy Resident

By Dr. J 0 Comments Events, Uncategorised

Welcome SONIA VOVAN

sonia vovan, physiotherapist markham

I would like to officially welcome Sonia Vovan to our rehab team.  Sonia has recently graduated from the University of Toronto with a Masters in Physiotherapy, and will be taking on new patients starting this week.  Sonias  hours are Tue/Thurs 9-7.30 and Sat 9-2.  For Sonia’s full bio please click here 

 

By Dr. J 0 Comments Events, Uncategorised

Welcome SONIA VOVAN

sonia vovan, physiotherapist markham

I would like to officially welcome Sonia Vovan to our rehab team.  Sonia has recently graduated from the University of Toronto with a Masters in Physiotherapy, and will be taking on new patients starting this week.  Sonias  hours are Tue/Thurs 9-7.30 and Sat 9-2.  For Sonia’s full bio please click here 

 

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Osteoarthritis

As a large number the Canadian population ages, osteoarthritis will become an increasingly common condition. Here is some information regarding osteoarthritis.

What is Osteoarthritis?
Osteoarthritis is a degenerative condition that involves the wear and tear of cartilage between joint surfaces leading to exposed bone on bone rubbing. It generally affects people in their 60s or 70s but can also occur in those 50s or younger. It most commonly affects weightbearing joints like knees, hips, neck and back.

Screen Shot 2013-09-19 at 10.13.28 AMSymptoms may include:
– Pain, especially prior to weather changes
– Stiffness in joints, especially in the morning
– Swelling
– Redness
– Feeling of heat around joints
– Loss of flexibility and mobility
– Tenderness
– Grating sensation between joint

Predisposing factors may include:
– Overweight
– Poor joint mechanics/alignment
– Prior joint injuries
– High impact or repetitive occupations
– Female sex
– Other conditions (like diabetes)
– Lack of regular exercise

Treatment of mild to moderate osteoarthritis involves tailored individualized exercise program that:
– Increase strength to protect the joint and minimize unnecessary rubbing between joints
– Increase or maintain flexibility to help keep joint fully lubricated
– Increase endurance to help increase ability to do functional activities
– Splinting or bracing to offset pressure on joint surfaces
Treatment of severe osteoarthritis often involves surgical intervention if conservative management is exhausted.

If you are experiencing osteoarthritic pain, come in to Form and Function to get assessed by one of our healthcare professionals. We can determine the state of your osteoarthritis and prescribe an individualized exercise program to help you minimize your pain and increase your function. Even if you are not currently experience pain, you may want to get assessed for proper biomechanics to help prevent the onset of osteoarthritis. Being proactive is much better than being retroactive!

Manni Wong
Registered Physiotherapist

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Natural relief for menstrual cramps

Many women suffer for years from painful periods, a condition known as dysmenorrhea. Fortunately, there are several naturopathic therapies including acupuncture, nutritional changes and herbs that can help provide pain relief.

A study done on 120 females found here, demonstrated that women who consumed ginger root powder for 2 days before their period and the first 3 days of their period experienced less pain and shorter duration of pain than women who did not. Since menstrual cycles are a monthly occurrence, natural therapies such as ginger can be considered by women to decrease their dependence on pain medication.

Remember that in addition to pain relief, naturopathic medicine also helps to determine and treat the cause of painful periods, which is important for female reproductive and overall health.

Odette Bulaong ND

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End of Summer Diet Clean up

Welcome to September! As we mark the end of summer and bbq season, a few of you may be unhappy with the scales! Fall is a wonderful time to get back to a healthy nutrition plan and shed bad habits and extra pounds. Here are a few basic tips to transition back to your healthy routine:
Increase your daily water consumption. 8 glasses a day is recommended to help detox and additional toxins you may have accumulated over the summer. Water will also help manage hunger cravings.
Include lean protein in your breakfast to help stabilize your blood sugar and set you up with energy for your day, a fruit smoothie made with yogurt, egg whites, or nuts and seeds added to oatmeal.
Increase fresh fruits an vegetables not only with your main meals but also as snacks to limit your intake of processed foods. Your daily consumption should be minimum 5, aim for 8-10!

Change your habits, replace your 3pm coffee or cookie with a brief walk or breath of fresh air.

Keep a food log. What you eat and what you think you have eaten often differ!

Schedule a Fall clean up with me and we will work together to create a Nutrition and Lifestyle Protocol just for you!

Get back to the gym and increase your exercise! Maintaining a healthy weight and lifestyle is much easier when exercise is part of the recipe.

In good health,

Mary