Note: if you are not used to regular exercise, before beginning any new workout routine, it is important to CONSULT WITH A DOCTOR OR HEALTHCARE PROFESSIONAL.
Moving is the best thing you can do for your mind, body and soul. It provides a level of healing, sustenance and wellness that few things can compete with. We encourage our patients to move not just as a path to recovery but to employ it as a sustainable way for developing/maintaining strength and for general mental wellness. This is not new information for our readers, but the general practice by most does not include integrating movement into our lives daily in a meaningful way. We know moving is good for us, so why do so many of us neglect to move?
We Take Movement for Granted
We miss it most when it’s gone. We tend to only remember that movement is a privilege when we get injured. We are reminded of the luxury of being able to walk when we sprain an ankle, injure a knee or pull a hamstring. Or how important fingers are, only after we sprain one of them. Or how dependent we are on our back when strain or exertion from the day before makes it hard to sit up to get out of bed. There are countless instances where we are reminded of how important our bodies are not just to compete in sport but for everyday living.
What’s at Stake?
One thing is certain, the less we move now, over time than can translate into a decrease in our ability to move comfortably for everyday living. Everyday things like getting up from a chair, bending to pick up a box, putting on your socks, walking up steps, going down onto the floor. Whether you decide to move more or move less the effects will compound over time. Just like compounding interest, a little can grow into a lot. Investing in daily movement now will compound over time into building strength, heart health, improved mental wellness, lowering stress, minimizing joint pain, weight management, improved sleep, better balance and more brainpower. The reverse also holds, less movement will create the reverse effects with the same benefits just shared. And the effects can sneak up on you unexpectedly – coughing too hard throws out your back, you pull a hamstring running to catch a bus, etc.
So How Can We Move More?
If you’re interested in adding more movement into your day, be deliberate and create a plan. Start with figuring out what your goal is:
Once you’ve identified your goal(s), it’s time to design a plan. Planning includes what type of activity you are going to do when you are going to do it, and whether you need some support (a friend or a trainer). The type of activity you decided on should be in alignment with your goal. For example, if you’re interested in sustaining your fitness level, 30 mins of daily activity can do the trick. But, if you are interested in strengthening or losing weight, you’ll need a larger time commitment (approx. 60 – 90 mins), at least 3 times a week.
To Build a Habit of Movement…Start Simple
If incorporating more movement/activity into your day, is a new thing for you start with simple steps. For example, don’t set a goal of running in a marathon in 3 months and schedule 30-minute runs 5 days a week. Instead, begin with basic movement like a 25-minute brisk walk every other day and build from there. If you prefer to walk inside you can check out Walk at Home by Leslie Sansone on Youtube. If building strength is the goal, it won’t be safe to start with 60-minute workouts lifting heavy weights. Begin with a 10 to 15-minute workout relying solely on body-weight – you can YouTube “HIIT workout”, “Calisthenics”, or “Full body workout, no equipment” for ideas and motivation (there are many videos to chose from).
Tips to Help You Succeed
Good Luck as You Work to Move More
Remember movement is good medicine. So, use it so you don’t lose it.
Disclaimer: Understand that when performing any exercise or exercise program, there is the possibility of physical injury. If you engage in any activity or exercise that’s referenced on the yorkrehab.com website, you agree that you do so at your own risk, are voluntarily participating in any such activity, assume all risk of injury to yourself, and agree to release and discharge York Rehab from any and all claims or causes of action, known or unknown, arising out of any content provided or referred to. The information provided on yorkrehab.com is not intended to be a substitute for medical guidance, diagnosis or treatment. You should not delay pursuing medical advice because of something you have read on this website. York Rehab (yorkrehab.com) is not responsible or liable for any advice, course of treatment, diagnosis or any other information, that appears throughout yorkrehab.com. If questions arise from any content that appears or is referred to on yorkrehab.com you are encouraged to consult a medical professional such as your doctor.
June 10th, 2020 – We are welcoming patients back to our clinic, although remaining at home is the best way to stay safe. However, if you feel a visit to the clinic is necessary at this time and the benefits outweigh the risk, call to make an appointment. We want you to know we are doing everything we can to keep you safe.
Every Visitor to the Clinic will be Screen for Covid-19 Symptoms
If you are experiencing any symptoms of covid-19, please cancel your appointment.
If you are coming to the clinic, please come within 5 minutes of your arranged time. Avoid coming too early as we are doing our best to avoid having more than one person in our waiting room. Please do not bring anyone with you for your appointment unless absolutely necessary.
What to expect when you arrive
We want you to know our inside door is locked. It allows us to screen visitors before they enter the clinic. This also helps us ensure we don’t have too many people in the waiting room at once.
When you book your first appointment, we will screen you for covid-19 symptoms. At each onsite visit, we will require you to complete a questionnaire so we can screen for symptoms. Please give that to your clinician during your appointment.
Before you enter the clinic, you can call from your vehicle to ensure you clinician is ready and your room has been cleaned in preparation for you to enter.
New patients will receive an intake form which can be completed in your car if you wish.
How We Are Keeping You Safe
We have separate rooms, allowing you to stay a safe distance from other people.
All staff are wearing masks. We require everyone entering the clinic to have a mask or face covering.
Our front reception has plexiglass to provide a screen for your safety.
We are asking people to keep physically distanced. As you are aware, treatment requires your clinician to stand closer than 6 feet but we are taking every precaution we can to keep you safe.
We are asking people not to touch anything in the clinic unless it is needed for your treatment. Everything will be cleaned once it is touched.
The washroom will be cleaned after each use; if you use the washroom please advise us after.
We have significantly spaced our appointments out to ensure we have time to clean the room and supplies between patients.
Virtual Care Reminder
As an alternative to visiting our clinic for treatment, patients are able to book an online treatment session (Virtual Care) with a Physiotherapist where the entire appointment is conducted remotely. This allows you to remain in the safety and comfort of your home.
Thank you for your patience during this time. Our goal is to continue to provide the best treatment while keeping both staff and all visitors to the clinic safe.
May 15th, 2020 – The following communication was circulated via email.
Update: Lymphedema Treatment, Virtual Care and Covid-19
We hope you are keeping safe, healthy and practicing the guidelines issued by the health authorities. The war against this pandemic can only be won if we each do our part being rigorous with our hand hygiene, maintain proper distancing and stay home unless it’s absolutely necessary to go out. We would also like to extend a huge heartfelt thanks to the frontline and essential workers who continue to risk their well-being as well as their family members as they bravely continue to show up for us…THANK YOU!
Our clinic continues to remain closed, only servicing urgent care patients. However, we have expanded our treatment capability allowing us to offer Virtual Care as an online option – that’s right, you can now receive treatment from the comfort of your home. It’s completely secure, all done online and is covered by your private health insurance. If you’re interested, contact us to discuss your situation and we’ll assess your case to determine your options.
Our team now includes a Lymphedema Certified Therapist. Lymphedema is a disease that results in extreme swelling, usually in an arm or leg (one-sided). This is caused by dysfunctional lymph nodes which are located in the armpits, neck and groin. Your lymphatic system is tasked with immune function and circulation. Lymph vessels move fluid out of tissues and break down and eliminate waste products. If this process isn’t working properly the buildup of lymph fluid occurs resulting in chronic and severe swelling that can increase without proper treatment at the onset. You can learn more via our website.
Lastly, our professional associations support the recommendations issued by our health authorities where physical distancing must be optimized so we anticipate not re-opening before the beginning of June, pending word from the Premier. However, for “non-urgent” care you can contact us to discuss the options available to you through our Virtual Care.
As we navigate through this unprecedented situation, please continue to maintain the guidelines put forth by the health authorities and reach out to someone if this experience is taking a toll. We wish you strength and wellness and hope that we can all return to some semblance of normalcy soon.
York Rehab Management.
Tuesday March 17th, 2020 – 7am: Services Temporarily Suspended (Precautionary)
We continue to closely monitor developments as they relate to the coronavirus (covid-19) situation. Our clinic is staffed by Physiotherapists and Chiropodists. The professional associations and/or governing bodies for each of our practices have issued strong recommendations that as a precautionary measure, all non-essential and elective services be suspended immediately. In response to this directive, our clinic has made the difficult decision to temporarily suspend patient services effective March 17th, 2020.
If you require urgent care, do not hesitate to contact reception from 8am to 4pm at 905-715-7201 to discuss your options (Covid-19 screening still applies).
Our wish is that we are doing our part to support social distancing which can flatten the curve in the spread of this virus.
This may be a stressful time for you. Educate yourself by following reputable sources for information on this situation such as the Ontario Ministry of Health or similar government bodies. Do remember to wash your hands frequently and carefully (even while inside your home), sanitize your phone, clean doorknobs and latches regularly and speak to someone if you’re worried or stressed. We are all in this together. Stay healthy and safe. We will continue to issue updates on our status as the need arises.
York Rehab Management
Monday, March 16, 2020 – 11am
We have been closely monitoring the rapidly changing developments as they relate to the coronavirus (covid-19) situation. Our reactions and decisions have been guided by communication issued by the local municipal government along with health authorities both locally and provincially.
As it stands our clinic is currently open in order for us to continue to treat and take care of our patients. Given our clinic is not a high-traffic facility we believe that we can maintain a low-risk environment. However, as the safety of our patients, as well as our staff, is of utmost importance, we are doing the following:
– Using passive screening with signage before you enter the clinic asking ALL visitors to the clinic to self-identify symptoms and if any exist, they must refrain from entering the clinic and should contact their healthcare provider.
– We are also conducting active screening at reception to confirm that you have seen and reviewed the signage at the entrance to the building.
– We are asking staff to remain at home if they show symptoms.
– We are increasing the frequency of cleaning rituals which include entrance door handles, armrests in the waiting area, the point of purchase (Interac) machine, all exercise equipment after every use and other regularly used technology in the office (keyboards and touch screens).
– We are also practicing frequent and thorough hand washing in addition to the normal practice of therapists doing so between each patient visit.
– We invite patients to request the treating therapist wear a mask if that increases their comfort level. However, we won’t be providing masks to patients. If a patient feels the need to wear or request a mask, we would ask that they refrain from coming to the clinic.
We are continuing to monitor the developing situation closely and will issue additional information as the need arises.
This is a stressful time for all of us. Remember to wash your hands frequently and carefully, and sanitize your phone. We wish you continued health and stay safe.
York Rehab Management