Healthy Working Solutions

having fun completing active rehab sessions in our local parks! safe, effective and fun way to reduce pain and get your life back. ICBC supported #rehabilitation #kinesiology #wellness #health #healthylifestyle #YKAstrong telehealth still available

Over the next few days we will be adding options /challenges to get moving. There are so many reasons to get active; from improved mental and physical health to improved immune systems and so on - we all know these benefits, so why is it so hard to get of the couch? Create achievable goals, make a commitment to yourself and allow deviations to meet your needs. Many of you are already very fit and active doing far more activity than this challenge promotes. Please refer o...r share with those who could use ea boost to get started. Today's Exercises for your eMentalFitChallenge Aerobic Activities Choose one of these outdoor activities. Aim for 10-20 minutes today! Walk or jog around your neighborhood Stay 6 feet away from others Go for a bicycle ride If you have already been going for walks or bike rides, you might be ready to try out some different intensity. Practice taking your heart beat manually to gage your intensity. Warm up for 5 min by walking at a comfortable pace then jog or walk briskly for 2 minutes, walk at a slower pace for one minute to recover: repeat 4 times Take your heart beat! Warm up for 5 min by cycling at a comfortable pace then cycle for 2 minutes at a moderate speed, cycle for one minute at a slow speed, repeat 4 times Take your heart beat! You will notice a difference from your heart beat. How different is it between the intense phase and the recovery phase? Be grateful for the opportunity to get outside and move. Good for the body, mind and soul Enjoy Today's Exercises

Over the next few days we will be posting some movement challenges... share and record your successes. Many of you are much more active than the challenge goals. If you know someone who could use a boost to get started please forward/share. Move, breathe, stretch, repeat Today's Exercises for your eMentalFitChallenge... 1. Aerobic Activities : Compared to just sitting around most of the time, moderate-intensity physical activity is associated with better immune function. Regular physical activity can help reduce your feelings of stress and anxiety. The Physical Activity Guidelines recommend 150-300 minutes per week of moderate-intensity aerobic physical activity and 2 sessions per week of muscle strength training. Fit in 2, 5, 10 or 20 minutes, however and wherever you can. EVERY ACTIVE MINUTE COUNTS! Today, let's start with 10 minutes. Choose one of these activities: Put some music on and walk briskly around the house or up and down the stairs...or better yet get outside and walk in a park or around your neighbour hood ... Dance to your favorite music. This can be outside asa well. Keep the neighbours guessing ... Jump rope Do an exercise video Keep a record of day 1 Being more active is very safe for most people, however, some people should check with their doctor before they start becoming physically active. If you are planning to become much more physically active than you are now, consult a Kinesiologist to guide you through your process. Find a kinesiologist near you. HWS will not be held responsible for any consequences related to performing these exercises...especially the dancing outside

What do you see here? Perhaps a trail with a root... pretty normal... Possibilities include a great calf stretcher, perfect equipment for heel lifts... let Nature provide physical and mental Health Please employ good trail etiquette and keep distance when passing

Are you starting to feel the accumulated stiffness and soreness from hunching over your "home-office". (see set up tips in previous posts) Below are 3 simple micro-break movements to combat that muscle rigor mortis... Always complete gently without pain! Photos below ... 1. Repeated cervical retraction Stand or sit tall. Focus on an object at eye level while you slowly move your head back over your shoulder and tuck your chin in. Guide the movement with your hand on your chin. Return to initial position and repeat. 2. Shoulder blade squeeze Tuck your chin slightly and keep your spine tall, do not arch back , palms forward. With your arms relaxed by your side, gently lift and roll your shoulders back, squeeze your shoulder blade together with a gentle shrug while pulling your shoulder blades together Hold for 5 seconds repeat 3 times. Option: complete same with arms in "W" shape: palms forward, elbows bent. 3. Active stretch Repetition: 2/side From a standing position, place one arm forward and the other out to the side. Push outward with the arms and hold 3-5 seconds Next, place your arms upward and downward and then hold 3-5 seconds. Repeat 2 times each side Breathe normally from your belly. keep moving! Heidi www.healthyworkingsolutions.ca