Keeping your New Year’s fitness goals

The New Year is an opportunity for fresh starts and setting new goals. Improving fitness levels continues to be one of the most popular resolutions, yet it’s also one of the most difficult for a majority of individuals to maintain.

“Research indicates that more than two-thirds of people who set fitness goals at the beginning of the year give up within two months,” says Lori Irvine, Organization and Employee Development Coordinator at The Scarborough Hospital. “However, by following some key steps, you can dramatically improve your odds of sticking to your goals.”

Lori offers the following tips when setting a New Year’s fitness plan:

• Set realistic fitness goals – Ensure you speak with your physician before beginning any fitness regimen and make an appointment with a personal trainer who can help you break your overall goals into smaller, reachable targets.
• Write down your fitness goals – Simply writing down your short-term and long-term goals and the steps involved in meeting them can increase your motivation and reduce the chance of giving up. 
• Tell your family and friends – Verbalizing your fitness plan and letting others know about it can help you feel more accountable to your goals.
• Prioritize and schedule regular exercise – You’ll be more likely to stick to your fitness routine if it’s scheduled into your calendar like any other commitment.
• Choose a gym or fitness routine that is close to your home or accessible during your commute to and from work – A convenient location means you’ll be less likely to skip your fitness routine due to factors such as bad weather, traffic, etc.
• Don’t try to be perfect! – Whether it’s missing a couple of workouts or giving in to a treat, don’t beat yourself up over the occasional slip.
• Reward yourself – Whenever you achieve or complete a part of your fitness plan, reward yourself! Buy something you’ve wanted for a while, go for a spa treatment, etc. Do whatever makes you feel good about all your hard work – you deserve it!

Feeling your best over the holidays

The holiday season is upon us, and that means lots of stress, socializing and late nights. It can be fun, but it’s hard on your overall well-being. That’s why is pays to take it easy, slow down and enjoy the festivities in moderation.

“Our daily routine is often challenged at this time of year, when there are so many demands on your time,” explains Dr. Farid Boutros, Endocrinologist with The Scarborough Hospital. “While it’s tempting to over-indulge in all the rich food, alcohol and parties, it can all be very taxing on the body.”

Dr. Boutros recommends these tips to feel your best throughout the holidays and after:

1. Steer clear of the buffet. Microbes love parties. Watch out for food that is meant to be hot or cold but has been sitting at room temperature for more than two hours.
2. Wash your hands. Frequent and thorough hand washing, or use of an alcohol-based hand sanitizer, prevents the spread of cold and flu viruses. It’s especially important during the holidays when you are around more people.
3. Keep fit. Exercise schedules often take a back seat to all the holiday festivities. Walk to some of your errands, work or social events, or go for a stroll in the evening.
4. Sleep. It’s tough to get the right amount of shut-eye when there is so much partying and socializing going on. But would you rather get enough sleep or risk staying in bed over the holidays because you’re sick?
5. Just say no. Choose your priorities and decline any social commitments that will put you over the top.
6. Adjust your expectations. Not everything has to be perfect for a pleasant holiday. Spending time with family and friends is, after all, the most important thing.
7. Keep your cool. Stuff happens. Relax, and have a good laugh. It really is the best medicine.
8. Stay on budget. Money matters are a big stress factor. Make a strict shopping list and stick to a budget.

Lose weight without dieting

Spring is here —and so is the time to lose those winter pounds. However, busy schedules and celebrity trends may prompt us to resort to unhealthy diets when trying to lose weight.

Diets are often temporary—they promise a quick fix and cause weight gain the moment you stop dieting. About 85 per cent of people lose weight on diets, but only 15 per cent will keep the weight off in the next two years.

The real key to losing weight is to maintain a healthy lifestyle. Lori Irvine, Organization and Employee Development Coordinator at The Scarborough Hospital and a Fitness Instructor Specialist, shares some tips to increase our overall well-being and shed excess pounds.

1. Know yourself, know your battle. Before you decide to lose weight, consult your doctor to determine your healthy body weight.
2. Understand your perception of yourself. Appreciate your body so that you can set a realistic goal for your weight loss.
3. Drink plenty of water every day. Drinking several glasses of water a day maintains a healthy metabolism and proper kidney function.
4. Pay attention to the size of your portions at every meal.
5. Have a big breakfast instead of a big dinner. A large breakfast gives you the calories (or energy) you need to get through the day.
6. Create a realistic fitness routine. The newly revised Canadian Physical Activity Guidelines state children need at least 60 minutes of physical activity per day and adults, 150 minutes per week.
7. Reduce your stress level. Go to the gym, take deep breaths, try yoga, visit a spa, treat yourself to a massage, go for a walk, or talk about stressful issues with loved ones or a therapist.

Seven ways to stay heart healthy

With temperatures dropping below zero, it can be challenging to stay heart healthy during the winter months. Cold weather can have a negative effect on your body, working harder to keep up its core temperature. Arteries can constrict to conserve heat, which can be bad news for those who already have heart problems.

Fortunately, there is something you can do to help your body during these cold months. You can be heart healthy.

Being heart healthy means eating well and staying active. Dr. George Vertes, a cardiologist at The Scarborough Hospital, explains the many things you can do to be conscious of the needs of your heart:

1. Visit your doctor for an annual check-up to monitor your risk for heart disease. Be aware of your family history and keep track of your blood sugar levels, cholesterol profile and blood pressure.
2. Reduce your exposure to stressful situations. Remember to take time to unwind before or after a stressful day. Do the things that help you relax. Yoga is also a great way to reduce your stress level.
3. Eat vegetables and fruit every day. Eat foods that are low in saturated fats and sodium, and lean cuts of meats. If possible, plan your meals ahead and be conscious of what you are eating when at a restaurant. A heart healthy diet is always a wise choice.
4. Smoking can negatively affect your health and the health of those around you. Being exposed to cigarette smoke can cause plaque build-up in your arteries, limit the amount of oxygen in your blood and increase your risk of developing blood clots.
5. Get some physical activity each day. Take advantage of local or company gyms to do cardio workouts or participate in group fitness classes.
6. Do not overeat. Don’t put your body under the stress of the latest unhealthy diet trend. Keep track of your waist circumference, weight and BMI and know whether you’re in the healthy weight range for your height and gender.
7. Contact your doctor if you have any of these warning signs of heart disease, such as chest discomfort or undue shortness of breath.

Ten ways to fit exercise into your busy schedule

Fitting exercise into an already busy schedule can be a daunting task. But it is possible with a little planning and by finding opportunities to squeeze it in.

“Physical activity is important to a healthy lifestyle. Being active helps reduce your chances of developing illnesses, gives you more energy and improves your overall health,” says Lori Irvine, Coordinator of Organization and Employee Development at The Scarborough Hospital. “Exercise is a good stress reliever and can help improve your productivity.”

Statistics Canada estimates that more than half of Canadians are physically inactive. The Public Health Agency of Canada recommends 30 to 60 minutes of moderate physical activity – like a walking briskly, swimming, gardening or dancing – on most days of the week.

Lori shares ten ways to fit exercise into a busy schedule:

1. Make a commitment and schedule exercise into your day. Write it in your calendar or agenda so that you remember to do it.
2. Choose exercise activities that you like. If you hate running, don’t buy a treadmill. You are more likely to stay committed to regular exercise if you pick activities that you like.
3. Play with your children. Throw a ball around in the backyard, go skating or take a hike as a family. You will have fun and your good example will encourage your children to stay active.
4. Use your breaks at work as an opportunity to fit in some exercise. Go for a walk, climb the stairs or do some stretches.
5. Sign up for a team sport or activity and remember: your team is counting on you.
6. Recruit some friends and make a commitment to exercise together. You may enjoy exercising more if you think of it as a social event.
7. If your workplace has a gym or runs fitness classes, consider joining. The more convenient it is to exercise, the more likely you will do it.
8. Try walking or biking to work. It is good for you and the environment. If you live too far to commute to work on foot or bike, get off the bus a block early or park a distance from the entrance to your workplace.
9. Skip the elevators at work. Take the stairs.
10. Do more housework. Mow the lawn, rake the leaves, do some vacuuming. Housework can be good exercise.

Seven tips to help you and your family safely enjoy winter activities

The holiday season is a time when youngsters are bundling up, anxious to build a snowman, dust off the toboggan or lace up a pair of skates.

“It is an exciting time of year for children and it is a great time for families to enjoy winter activities together. By taking a few precautions, you can reduce your risk of injury,” says Dr. Peter Azzopardi, Chief of Paediatrics at The Scarborough Hospital. “Dressing properly and having the right equipment is important.”

So before heading outdoors to enjoy the season, Dr. Azzopardi offers these tips:

1. Dress in layers and wear a hat and mittens to help you stay warm and avoid frostbite.
2. Wear sunscreen, especially on sunny days.
3. Put a neck warmer on children instead of a scarf for activities like tobogganing to avoid strangulation.
4. Children should wear a helmet for activities like skating and tobogganing to avoid head injury.
5. Make sure your children’s winter activity equipment fits properly.
6. When tobogganing, make sure the hill does not end too close to a road or parking lot.
7. Never skate near open water. If skating on a pond or lake, be sure the ice is at least 10 cm thick.

Eight ways to avoid holiday weight gain

It’s the time of year to celebrate the season with friends and family and gatherings typically involve plenty of food. But how do you enjoy the holidays without worrying about if your clothes will be too snug in the New Year?

“With holiday parties, office potlucks and hectic schedules, it is likely that many will not be sticking to their regular eating patterns and exercise regime,” says Theresa Diduck, Senior Clinical Dietician at The Scarborough Hospital. “Holidays are a time when people like to indulge. The key is moderation.”

Theresa shares eight tips to help you avoid holiday weight gain:

1. Don’t go to the party hungry. You are more likely to overeat if you are hungry. A healthy snack prior to the party will help you avoid overeating.
2. Don’t forget to drink plenty of water which not only is calorie free, but helps you to keep hydrated during our winter season.
3. Watch your alcohol intake. Many alcoholic drinks are high in calories and the more your drink, the less likely you are to watch what you eat.
4. Make your choices wisely. With tables full of food at holiday gatherings, choose items like fresh fruits and vegetables and be cautious of dips and sauces.
5. Stay active during the holiday. If keeping up with your regular exercise routine is difficult during the holidays, substitute family activities. An evening neighbourhood walk or an afternoon family skate are great ways to fit in exercise and enjoy time with your family.
6. Limit sweets. Don’t deny yourself a few treats during the holidays but be careful not to over indulge.
7. Be aware of how often you taste test your food while cooking.
8. Don’t forget to socialize at get-togethers. Remember the party is about gathering with friends and family. Focus on the conversation, not the food.

Eleven tips to ease the strain and pain of raking leaves

It’s that time of the year when many of us begin the chore of raking leaves off our lawns. For those unaccustomed to physical activity and regular exercise, the dynamics of raking can lead to strain and injury to the back, shoulders and wrists.

“Raking requires a number of different activities, including twisting, bending, lifting and reaching, that utilize several different muscle groups,” explains Lynne Mulcahy, an Occupational Therapist at The Scarborough Hospital. “Improper use of lawn tools along with the repetitive nature of the task as well and the potential for tool-related accidents further compounds the risk of injury to the bones and muscles.”

“You can ease the strain and pain of raking – fall’s most taxing task – by taking precautions to minimize your risk of sustaining an injury.”

Here are some of Lynne’s tips:

1. Do some form of light exercise for ten minutes to warm up the muscles prior to raking.
2. Use a properly-sized rake for your height and strength.
3. Wear gloves to help prevent blisters on the hands.
4. Wear shoes with skid-resistant soles to minimize the risk of falling. Sturdy shoes can also reduce the risk of injuries to your feet.
5. Avoid twisting your body while raking. Use your legs to shift your weight and move your body from side to side rather than twisting your back. Throwing leaves over the shoulder or to the side while raking involves twisting movements that can overly strain the muscles in the back.
6. Avoid overreaching with your shoulders. Rake an area within a comfortable reach for your shoulders and rely on your legs to help you reach further rather than over-extending your shoulders.
7. Bend at the knees, rather than the waist, to pick up items.
8. Try to vary your movements and activities. Alternate raking with filling bags as you go. It’s easier on your body than doing all of one activity at a time.
9. Don’t overdo. Raking is an aerobic but also a repetitive one – you may need to take frequent breaks or slow your pace if you are an infrequent exerciser and also to reduce the muscle fatigue caused by repetitive work. (It’s better to live with the leaves tomorrow than to wake up the next day with a sore back or shoulder.)
10. As with any form of exercise, be sure to drink plenty of fluids to prevent dehydration.
11. When you’re done, gentle muscle stretching can help relieve tension in the muscles. A hot bath can relax muscles.

Seven tips for reducing the risk of sports injuries

For many, a new season often means a new sport or exercise routine. Many families are putting away golf clubs and soccer cleats and pulling out skates or revisiting the gym.

“With new activities, you may be using different muscles and techniques. It is important to take precautions to avoid injury,” says Ankur Desai, a physiotherapist and Professional Practice Leader at The Scarborough Hospital.

While it is impossible to prevent every injury, Ankur offers some general tips to reduce your risk of sports and exercise related injuries:

1. Wear the appropriate protective gear for your sport. Items like protective padding, helmets and mouth guards can significantly reduce the risk of injury.
2. Always warm up and stretch before you start.
3. Never play a sport when you are injured. Wait until you have healed to prevent further injury and the possibility of chronic problems.
4. If you are starting a new sport, a new season or a new workout program, don’t overdo it. Increasing the intensity of your exercise should be done gradually to help reduce the risk of overuse injuries.
5. Your overall exercise program should include a variety of exercises. A balanced workout should include elements of strength training, cardiovascular training as well as conditioning.
6. Stay hydrated before, during and after a workout.
7. Use good form. Do not play when you are very tired or in pain.  Ask your coach, trainer or physiotherapist if you are using proper form, technique and gear to help reduce the likelihood of sprains, strains and chronic injuries.