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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

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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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Importance of Proprioception in Rehab

What is it?
Proprioception is the sense of relative position between joints and body parts. This sense allows us to know where our limbs are in space subconsciously. It is very important in all every day movements but it is especially important in sports where often complicated, precise and coordinated movements are required.

How does it work?
Proprioception system is made up of sensory receptors in our muscles, tendons and joints. These sensory receptors pick up information regarding tension and stretch of tissues and send this information to your brain. The brain processes this information and automatically sense motor signals to adjust your muscles contraction or relaxation to achieve your desired movement.

Why is it important in rehab?
After an injury, especially if you have been immobilized, these sensory receptors can be impaired leading to a deficit in your proprioception system. Just like a muscle can shrink or atrophy from disuse, these sensory receptors can lose function if they are not being used. With an impaired proprioceptive system, your coordination is decreased leading to hindered athletic performance and a greater change of reinjury. It is the second injury following the initial injury that often causes more severe consequences.

There are ways of redeveloping your proprioception safely and it is a must if you sustained any lower limb athletic injury. Please feel free to contact the health care professionals at Form and Function to find out more about proprioceptive training following injury.

Manni Wong
Registered Physiotherapist

By Dr. J 0 Comments Health Tips

Stretching the Fascia

Here are  few tips on stretching fascial tissue.  These tissue will include such structures as the Iliotibial Band (IT), Patellar tendon, Thoraco-lumbar Fascia.  Remember, these tissues are viscoelastic structures.  Schleip 2005/09/12 has demonstrated that not only do these structure stiffen do to excessive rehydration after dynamic fast load, but also has a contractile component.  Slow stretching for these structures have shown to have longer lasting effects on these tissue.  So remember to spend upto 5-10 min with moderate and slow progressive tensionfor these structures.

Dr. J

chiropractor in markham
chiropractor in markham

 

Dr. J

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Tips for Exercising in Summer Weather

Summer is here which means there will be plenty of heat and humidity outside. Here are some tips to stay on top of the summer weather during your outdoor activities/exercise:

– Stay hydrated. Drink water regularly and do so before you get thirsty. Drinking water when you are thirsty is often too late if you want to have peak performance outdoors in the heat. Also, sweating is essential for cooling off but it also causes loss of fluids. Replenishing these fluids help you stay cool.

– Stay cool. Wear lighter colours and breathable clothing. Lighter colours reflect the sun and cause less heat absorption. Breathable clothing allow for more evaporation and thus cooling. Also, take breaks to find shade from the sun. Too much direct sunlight can cause your body to overheat which can lead to severe problems.

– Stay aware. Be conscious of how you are feeling. If you feel fatigued, dizzy, nauseated, weak and/or experience muscle cramps, TAKE a BREAK from the sun. If you don’t, you may risk developing heat stroke which can be life-threatening. If these symptoms are prolonged or severe, you may need to go to the ER.

– Plan ahead. Be sure to look at the weather forecast and prepare for it. Know that increase humidity means less possible evaporation so you do not cool off as fast through sweating. Know the peak heat times are usually in the afternoon so plan vigorous exercises for morning or evening times.

– Stay fit. Having a base level of fitness is important if you plan to do activities outdoors in the heat. Your body tends to adapt quicker to the environment if you are more fit. If you plan on starting or returning to exercise, especially outdoors in the heat, come in to Form & Function for a fitness screen and an individualized exercise plan. Doing exercises correctly and with the right parameters is important in getting the most out of your exercise plan.

Take care and enjoy the summer weather!

Manni Wong
Registered Physiotherapist

By Dr. J 0 Comments Health Tips, Uncategorised

Relieve Neck Pain by Proper Breathing

Breathing with our diaphragm has been shown to reduce activation in some of the bad posture muscles such as the scalenes and upper trapeziusbreathing. Those muscles are typically the overactive muscles seen in people with chronic neck pain and bad posture. A great way to relax those muscles is by simply working on utilizing your diaphragm when breathing. You will want to make sure that you are expanding your stomach, as well as your ribs laterally when taking in a deep breath, instead of lifting your chest. Try putting one hand on your belly, and the other hand on your chest, and take 10 deep breaths without lifting your chest. This is a great way to relax those bad posture muscles, activating your diaphragm, while reducing stress.

By Administrator 0 Comments Events

Dr. Jim Feng is a Finalist for the..

Dr.Jim Feng was nominated for one of the top young entrepreneurial awards in Markham.  The #ASPIRE award and the Markham Board of Trade @YPC picked Dr. Feng as one of the finalists for their ASPIRE business award for his work with Form & Function @ffclinic.  Congrats!

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Spring into Action!

Spring is arriving soon! As the weather gets warmer, a lot of people want to start a new exercise routine or get back to an activity they have done before. Be careful! Injuries are extremely common during this time of year. Here are some tips to start/return to spring activities and minimize injury.

Starting a new activity
If you are trying something new, make sure you do it within reason! For example, if you are starting running, doing it 5 days a week is definitely too much. Try giving at least a day or two in between to rest your body and allow healing. That translates to roughly 3 times a week at most. Do this for at least 2-3 weeks before increasing your activity level. By easing yourself into the activity, you have a lower chance of sustaining an injury.

Returning to an activity
“I was only doing ____insert activity here_____ the same amount of times per week as last spring. Why am I injured?” If you have not been doing an activity all winter, do not judge your activity level based on your performance last year. It only takes muscles 2 weeks to start shrinking and to get weaker so you must ease yourself back into activity. Conversely, it takes roughly 2 weeks to start building muscle again so start gently and let your body build up the necessary muscles to do your activity. Start off with 2-3 times a week at most for 2-3 weeks. You can then increase your activity level.

Injury prevention
Unfortunately, even if you ease yourself into activity, not all injuries can be prevented.  However, you can take further steps to minimize injury. No matter what physical activity you are interested in (ie running, gardening, tennis, etc.) there are physical demands needed on your body. You can talk to a Physiotherapist or Chiropractor to develop a personalized resistance training program that will strengthen the muscles needed for your activity. Doing these exercises as prescribed can help minimized potential acute traumatic or repetitive stress injuries.

Furthermore, listen to your body! I cannot stress this enough. It is normal to be sore after exercising but you should not be in pain. Let the soreness subside before doing the activity again. If you are in pain, see a Physiotherapist or Chiropractor.

I will use running for one last example but you can substitute any activity into this phrase. Remember:

“If you are planning to run to get fit, you should be fit to run first!”

Manni Wong, Registered Physiotherapist