Active Wellness Physiotherapy and Healing Therapies Inc.
606 Rock Point Cr N2V2K3 Waterloo, ON, Canada

Back pain programs Custom Orthotics Personal Training Laser Therapy Acupuncture Myofascial Release Therapy Physiotherapy CranioSacral Therapy... All in your neighbourhood. Covered by Extended Health Benefits. Isn’t it time that you took care of YOU? Call 519-886-5402 606 Rock Point Cr., Waterloo [email protected]

It is time to get back to your routine and heal your aching body parts. Physiotherapy and personal training can keep you in the game. In business over 30 years. Also offering acupuncture, custom orthotics, Active Release therapy, Myofascial Release and more. Personal one on one care. The kind of therapy that you should have. Covered by extended health benefits. Active Wellness 519-886-5402 [email protected] www.activewellness.ca

Physiotherapy and personal training to get you where you want to be. Active Wellness 519-886-5402. [email protected]

Active Wellness- Detailed physiotherapy for Neck and Back pain and joint and muscle pain for any area of the body. One on one therapy sessions. No assembly line therapy. Other services- acupuncture, personal training, Craniosacral Therapy, custom orthotics. Covered by your extended health benefits. In business over 30 Years. Support Local. p.s. People are screened and we have safety measures for Covid19 Email [email protected] or phone 519-886-5402

Back pain programs Custom Orthotics Personal Training Laser Therapy Acupuncture Myofascial Release Therapy Physiotherapy CranioSacral Therapy... All in your neighbourhood. Covered by Extended Health Benefits. Isn’t it time that you took care of YOU? Call 519-886-5402 606 Rock Point Cr., Waterloo [email protected]

Physiotherapy and personal training can keep you in the game. In business over 30 years. Also offering acupuncture, custom orthotics, Active Release therapy, Myofascial Release and more. Personal one on one care. The kind of therapy that you should have. Covered by extended health benefits. Active Wellness 519-886-5402 [email protected]

It is time to get back to your routine and heal your aching body parts. Physiotherapy and personal training can keep you in the game. In business over 30 years. Also offering acupuncture, custom orthotics, Active Release therapy, Myofascial Release and more. Personal one on one care. The kind of therapy that you should have. Covered by extended health benefits. Active Wellness 519-886-5402 [email protected] www.activewellness.ca

Physiotherapy and personal training to get you where you want to be. Active Wellness 519-886-5402. [email protected]

Awesome food!!!

Therapy designed to keep you in the game of all the things that you love to do. Physiotherapy and personal training can keep you in the game. In business over 30 years. Also offering acupuncture, custom orthotics, Active Release therapy, Myofascial Release and more. Personal one on one care. The kind of therapy that you should have. Covered by extended health benefits. Active Wellness 519-886-5402 [email protected] WWW.activewellness.ca

Gardening Pain in your neck, back, shoulders? Get physiotherapy that keeps you in the game. In business over 30 years. Also offering Personal Training, acupuncture, custom orthotics, Active Release therapy, Myofascial Release and more. Personal one on one care. The kind of therapy that you should have. Active Wellness 519-886-5402 [email protected] WWW.activewellness.ca

Time to spring into action and clean up your yard. Treat your neck, back, body pain with physiotherapy, personal training, myofascial release, acupuncture, custom orthotics and more. In business over 30 years. Covered by Extended Health Benefits. www.activewellness.ca [email protected]

It is time to get in shape and fix all the nags and snags that you have in your neck, back and the rest of your body. Personal attention to physiotherapy, acupuncture, laser, myofascial release, custome orthotics, personal training. All with you in mind. In business over 30 years and covered by extended health benefits. activewellness.ca or [email protected]

Time to get into shape and get rid of your neck, back or body pain. Active Wellness- physiotherapy, personal training and more. Providing therapy for over 30 years. Covered by extended health benefits. [email protected] 519-886-5402

Do you have a sore neck or back from shoveling snow? Physiotherapy, acupuncture, personal training, active release therapy services offered at Active Wellness. Over 30 years of experience. Covered by extended health benefits. Activewellness.ca [email protected]. 519-886-5402

Physiotherapy, personal training, acupuncture, custom orthotics...all in your neighbourhood and all for your neck, back or body pain. Covered by health benefits....been in practice over 30 years. Active Wellness [email protected]

is your back sore?....neck pain?...come get it all sorted out and remove your pain....active wellness physiotherapy and healing therapies. covered by insurance benefits. activewellness.ca

Is your health insurance almost done for the year? Book your Physio, Acupuncture, Orthotics, CranioSacral Session now. Most plans expire on Dec 31, 2018! Active Wellness [email protected] 519-886-5402

Get a stress relief relaxation session for yourself. It is similar to a massage and is sooooo comfortable. Covered by extended health benefits under physiotherapy. Book now for an appointment. You won't be disappointed.

Do you have neck or back pain? Need a physiotherapist? Personal trainer? Relaxation and Stress relief sessions? Acupuncture? Custom orthotics? We’ve got you covered in your neighbourhood. All services are covered by Extended Health Benefits. www.activewellness.ca [email protected]

It is now the fall and summer holidays are over. Here is hoping that you have been taking good care of yourself. Please contact the clinic if you need a little tune up or TLC. Please note that we have moved- but we are very close to our previous location. We are situated near Laurel Creek Conservation Area. Be Well, Nancy We Offer:... physiotherapy, acupuncture, personal training, myofascial and active release, CranioSacral therapy, custom orthotics and stress relief sessions- covered by most Extended Health Plans. See more

Orthotics Incentive. It is now time to get outside and do things. If you are due for another pair of orthotics- now is the time. For every person that you refer to the clinic that purchase orthotic, you will receive $25 off your next therapy session. And if you personally want a pair of orthotics, you will receive $50 off the standard fee. Be well. Active Wellness p.s. We have been making custom orthotics for individuals for over 10 years. I specialize in athletes but also look at all the biomechanics of your walking/running so that we have considered everything that you require.

NSAIDs May Prevent Benefits of Lifting Weights Exercising against resistance strengthens muscles and bones, but taking non-steroidal pain medicines such as ibuprofen after lifting weights may prevent bones from becoming stronger (Medicine & Science in Sports & Exercise, April 2017;49(4):633640). Aging weakens bones to increase risk for osteoporosis and bone fractures. The most effective way to strengthen bones and prevent this increased risk of bone fractures is to exercise ...Continue reading

Knee OA Exercises Part 2 Pillow Squeeze This move helps strengthen the inside of your legs to help support your knees. Lie on your back, both knees bent. Place a pillow between the knees. Squeeze your knees together, squishing the pillow between them. Hold for 5 seconds. Relax. Do two sets of 10 repetitions. Switch legs after each set. Too tough? You can also do this exercise while seated.... Heel Raise Stand tall and hold the back of a chair for support. Lift your heels off the ground and rise up on the toes of both feet. Hold for 3 seconds. Slowly lower both heels to the ground. Do two sets of 10 repetitions. Too tricky? Do the same exercise while sitting in a chair. Side Leg Raise Stand and hold the back of a chair for balance. Place your weight on your left leg. Stand tall and lift the right leg out to the side -- keep the right leg straight and outer leg muscles tensed. Hold 3 seconds, then slowly lower the leg. Do two sets of 10 repetitions. Switch legs after each set. Too hard? Increase leg height over time. After a few workouts, you’ll be able to raise it higher. Sit to Stand Practice this move to make standing easier. Place two pillows on a chair. Sit on top, with your back straight, feet flat on the floor (see left photo). Use your leg muscles to slowly and smoothly stand up tall. Then lower again to sit. Be sure your bent knees don’t move ahead of your toes. Try with your arms crossed or loose at your sides. Too tough to do? Add pillows. Or use a chair with armrests and help push up with your arms. Be Well. www.webmd.com www.activewellness.com See more

Knee OA Exercises Part 1 Hamstring Stretch Stretching keeps you flexible and improves your range of motion, or how far you can move your joints in certain directions. It also helps you lower your odds of pain and injuries. Always warm up with a 5-minute walk first. Lie down when you're ready to stretch your hamstring. Loop a bed sheet around your right foot. Use the sheet to help pull the straight leg up. Hold for 20 seconds, then lower the leg. Repeat twice. Then, switch l...egs. Calf Stretch Hold onto a chair for balance. Bend your right leg. Step back with your left leg, and slowly straighten it behind you. Press your left heel toward the floor. You should feel the stretch in the calf of your back leg. Hold for 20 seconds. Repeat twice, then switch legs. For more of a stretch, lean forward and bend the right knee deeper -- but don’t let it go past your toes. Straight Leg Raise Build muscle strength to help support weak joints. Lie on the floor, upper body supported by your elbows. Bend your left knee, foot on the floor. Keep the right leg straight, toes pointed up. Tighten your thigh muscles and raise your right leg. Pause, as shown, for 3 seconds. Keep your thigh muscles tight and slowly lower your leg to the ground. Touch and raise again. Do two sets of 10 repetitions. Switch legs after each set. Quad Set Is the straight leg raise too tough? Do quad sets instead. With these you don’t raise your leg. Simply tighten the thigh muscles, also called the quadriceps, of one leg at a time. Start by lying on the floor. Keep both legs on ground, relaxed (left photo). Flex and hold left leg tense for 5 seconds . Relax. Do two sets of 10 repetitions. Switch legs after each set. Seated Hip March Strengthen your hips and thigh muscles. It can help with daily activities like walking or standing up. Sit up straight in a chair. Kick your left foot back slightly, but keep your toes on the floor. Lift your right foot off the floor, knee bent. Hold the right leg in the air 3 seconds. Slowly lower your foot to the ground. Do two sets of 10 repetitions. Switch legs after each set. Too hard? Use your hands to help lift your leg. Be Well. www.webmd.com www.activewellness.com See more

Treat Osteoarthritis with Exercise- Part 2 Osteoarthritis Risk Factors Researchers reviewed 46 studies on risk factors for osteoarthritis of the knee and found that being overweight was associated with 28.8 percent of cases, and having a previous knee injury was associated with 5.1 percent of the cases. Vigorous exercise was not associated with knee osteoarthritis in middle-aged women (Osteoarthritis and Cartilage, January 2015;23(1):3440). Osteoarthritis can follow trauma s...uch as a football injury or just falling. You are at increased risk for osteoarthritis if you have: joint cartilage fractures, trauma to your knee that tears ligaments or damages cartilage, or one leg longer than the other, which causes excess force on the shorter leg. Recent data shows that long-term exercise or joint loading does not increase risk for osteoarthritis. Lifetime runners are at decreased risk for osteoarthritis. No good data show that people with regular joint loading, such as farmers or manual laborers, are at increased risk for osteoarthritis. However, if you have hip or knee pain, you are probably better off avoiding impact sports such as running or jumping. Instead, concentrate on sports with low impact such as pedaling a bicycle or swimming. Joint Replacement Try to delay replacing a knee or hip joint as long as possible. An artificial joint has no local immunity, so if you get an infection anywhere in your body, you are at increased risk for that infection ending up in the replaced joint. A general rule is to put off replacing a joint until it hurts so much that you cannot sleep at night. An artificial joint is held in place by a spike that is driven into the middle of a long bone. This markedly weakens that bone. If you fall with a replaced joint, you are at high risk for cracking the bone around the spike of the joint replacement. The broken bone around the spike may never heal so that you lose the ability to exercise that joint forever. If you have a joint replacement, you should restrict running and jumping and exercises that put you at high risk for falling. Choose exercises that use smooth motions such as elliptical machines, cycling or swimming. Be Well. www.drmirkinmd www.activewellness.ca See more

Treat Osteoarthritis with Exercise- Part 1 Osteoarthritis means that you have pain in a joint and your doctor does not know the cause. Your blood tests for the known causes of joint pain are all normal, so you do not have an immune disease such as rheumatoid arthritis or gout. Your X-rays may show broken cartilage or narrowing of the joint, or they may be completely normal. Three recent studies show that: Inactivity worsens osteoarthritis (Arthritis Care & Research, March 2...015;67(3):366373), Osteoarthritis can be caused by being overweight (Osteoarthritis and Cartilage, January 2015;23(1):3440), and Exercise is a primary treatment for osteoarthritis (American College of Rheumatology annual meeting, November 17, 2014). Osteoarthritis is Very Common Eighty percent of North Americans have X-ray evidence of osteoarthritis by age 65, and sixty percent have significant pain. Osteoarthritis usually starts around age 40 with gradually increasing pain in the knees, hips, hands or spine. Osteoarthritis more commonly affects the joints at the ends of the fingers and at the base of the thumb, while rheumatoid arthritis usually affects the middle joints of the fingers and the joints where the fingers attach to the hand. In osteoarthritis, joints on one side of the body often hurt more than the other side. In rheumatoid arthritis, the same joints usually are affected equally on both sides of the body. In both, the pain is usually worse in the morning when a person first gets and usually lessens as the person moves around. Treatments include exercise, pain medications, physical therapy, weight control, and eventually, for some, total joint replacement. Not Exercising Increases Joint Damage from Osteoarthritis Adults with osteoarthritis of the knee usually walk far more slowly than people without joint pain and spend more than 70 percent of their days sitting. People with knee osteoarthritis who spend a lot of time sitting develop more joint damage and far more disability, even if they exercise (Arthritis Care & Research, March 2015;67(3):366373). The authors recommend that people with osteoarthritis, "need pre-planned activity to strengthen, tone, and become more flexible. That includes walking, yoga, parking your car farther away from the store, walking to the mailbox, going up and down stairs, doing laundry, etc." Exercise Treats Osteoarthritis One year of exercise therapy decreased pain and increased range-of-motion and function of the involved joints (Osteoarthritis and Cartilage 2013;21:525-34), and the improvements in joint function were even greater at two years (presented at the annual meeting of the American College of Rheumatology, November 17, 2014). For this study, the exercise therapy program included: muscle strengthening, range-of-motion drills, neuromuscular coordination exercises, and aerobic activities. Be Well. www.drmirkinmd www.activewellness.ca See more

Caffeine Improves Endurance All athletes eventually learn that caffeine helps them to exercise faster and with more force over longer periods of time (J Strength Cond Res, 2009 Jan;23(1):315-24). In January 2004, caffeine was removed from the World Anti-Doping Agency Prohibited List primarily because it was impossible to ban because it is in coffee, tea, chocolate, soft drinks and just about every sports drink or supplement advertised to improve athletic performance. How Caff...Continue reading

Lack of Fitness, Not Too Much Sitting, Shortens Lives- Part 1 A new study suggests that it is the level of fitness, not time spent sitting, that predicts susceptibility to disease and longevity (Mayo Clinic Proceedings, published online October 18, 2016). Heart-lung fitness is the ability of the heart and lungs to provide oxygenated blood to contracting muscles for prolonged periods. In this study from Norway, the authors followed 495 women and 379 men, aged 70 to 77 years. T...Continue reading

Caffeine Boosts Endurance and Strength A review of 34 recent studies shows that taking caffeine before and during exercise can increase muscle strength and endurance (European Journal of Nutrition, published online October 18, 2016;1-15). Taking 1-2 mg of caffeine per pound of body weight can enhance performance of athletes. A 150-pound athlete will get maximum benefit from two to three cups of strong coffee, which has about 100mg of caffeine per cup. Cola soft drinks contain...Continue reading

How Excess Weight Can Cause Arthritis Osteoarthritis affects almost 30 million North Americans, making it the most common joint disease. It damages cartilage most often in the knees, hips, fingers and spine and is associated with aging, trauma, and obesity, but its primary cause now appears to be an overactive immunity that damages joints (Nature Medicine, November 6, 2011), rather than wear-and-tear injuries (Bone, 2012;51:249257). Since obesity turns on your immunity, it i...Continue reading

Everyone Should Exercise After Meals- Part 1 A study from New Zealand shows that walking 10 minutes after meals lowers high blood sugar by more than 22 percent in diabetics, which is more effective than 30 minutes of exercise done once a day (Diabetologia, October 17, 2016). This agrees with other studies that show that exercising after meals helps to treat and prevent diabetes (Am Med Dir Assoc, July 2009;10(6):394-397). Another study shows that walking up and down stairs fo...r just three minutes after a meal dramatically lowers blood sugar in diabetics (BMJ Open Diab Res Care, July 25, 2016;4(1):e000232). A review of 28 published studies covering more than 1.2 million people, of which 82,000 developed type 2 diabetes, showed that the more people exercise, the lower their risk of developing diabetes (Diabetologia, October 17, 2016). Exercise lowers high blood sugar by making the cells respond more effectively to insulin to drive sugar from the bloodstream into muscles. People who doubled their exercise time, from 150 to 300 minutes per week, reduced their risk of developing diabetes by 36 percent. More than 40 percent of North Americans have high blood sugar levels, to a large degree because fewer than 50 percent exercise at least 30 minutes a day, five days a week. Be well. www.drmirkin.com activewellness.ca See more

Living With Low Back Pain Part 1 If you’ve been sidelined by a sore back, you’re not alone. Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor. Back pain takes various forms, from a persistent dull ache to sudden sharp pain, and has many causes. Sometimes it results from a sprain, fracture, or other accidental injury. It can stem from a disease or medical condition, such as arthritis, fibromyalgia, or s...pinal stenosis (a narrowing of the spinal canal through which the spinal cord runs). Many people develop back pain in part because they’re overweight or sedentary. The good news is that most lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary. What’s more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension. 2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain. 3. If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain. 4. Sleeping position. If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips. 5. Pay attention to your posture. The best chair for preventing back pain is one with a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool -- and switch feet every five to 15 minutes. Be well. www.activewellness.ca www.webmd.com See more

11 Ways to Avoid Back Pain Living With Low Back Pain Part 1 If you’ve been sidelined by a sore back, you’re not alone. Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor. Back pain takes various forms, from a persistent dull ache to sudden sharp pain, and has many causes. Sometimes it results from a sprain, fracture, or other accidental injury. It can stem from a disease or medical condition, such as ar...thritis, fibromyalgia, or spinal stenosis (a narrowing of the spinal canal through which the spinal cord runs). Many people develop back pain in part because they’re overweight or sedentary. The good news is that most lower back pain usually gets better within a few days or weeks, and surgery is rarely necessary. What’s more, simple self-help strategies such as these can be surprisingly effective at preventing back pain and keeping it from returning: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension. 2. Watch your weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain. 3. If you smoke, stop. Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain. 4. Sleeping position. If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Sleeping on your stomach can be especially hard on your back. If you can’t sleep any other way, place a pillow under your hips. 5. Pay attention to your posture. The best chair for preventing back pain is one with a straight back or low-back support. Keep your knees a bit higher than your hips while seated. Prop your feet on a stool if you need to. If you must stand for a prolonged period, keep your head up and your stomach pulled in. If possible, rest one foot on a stool -- and switch feet every five to 15 minutes. Be well. www.activewellness.ca www.webmd.com See more

Intense Exercise Is More Effective and Takes Less Time Intense interval exercise reduces high blood sugar levels more effectively than more casual exercise and takes less time. In one study, diabetics exercised a total of just six sessions of ten intervals (60 seconds of hard pedaling followed by a short rest between each interval) on a stationary bike. The workouts took only 20 minutes per session, three times a week for two weeks for a total of just two hours of exercise. A...fter two weeks, they had reduced their average 24-hour blood sugar and 3-hour-after-eating blood sugar levels, and increased muscle mitochondrial capacity that controls blood sugar levels (Journal of Applied Physiology, December 1, 2011;111(6):1554-1560). Warning: Diabetics are at increased risk for having blocked arteries leading to the heart, so they need to check with their doctor before increasing the amount and intensity of their exercise program. www.drmirkin.com be well.

Active Wellness Promotional Offer for You Active Wellness would like to thank you for your support and the opportunity to give you some excellent service. As an incentive to jump into spring, we are offering you 6 Physiotherapy Sessions for the price of 5. By prepaying for your sessions, you have up to Dec 31, 2016 to redeem the therapy sessions from the date of purchase. The therapy sessions are fully covered by your Extended Health Benefits. Please contact the clinic for further details. And Be Well. Nancy Cameron and Staff at Active Wellness. 519-886-5402 P.S. You will always be notified if someone came to Active Wellness as a result of your referral. We always ask the client how he/she heard of Active Wellness.

I am looking for a Registered Massage Therapist to work in my clinic 2-2.5 days per week. If you know of anyone who is looking for work, please send them my way. Thanks and smiles. Nancy