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Walking is one of the healthiest activities you can choose to help you maitain and gain physical mobility.

Back Pain
Studies indicate the most important factor in avoiding back injury may be your general physical conditioning
This suggests that regular aerobic exercise, such as walking or swimming may provide the conditioning a back needs to stay healthy.

Office Ergonomics
Factors that contribute to repetative strain injury:
- Posture
- Office Setup
- Technique
- Work Habits
How do you reduce the aches and pains:
- Stretch
- Move
- Variety
- Reduce Strain
Speak to a acupuncturist / osteopathist for a consultation.

Golf is a healthy activity to help you gain and maintain your flexibility and range of motion.
Golf includes waliking, lifting and repetative are motion, giving you the benefits of aerobic and strengithinging excercise programs



Walking is one of the healthiest activities you can choose to help you maintain and gain physical mobility. Taking a S.M.A.R.T. approach (Stretch, Move, Add it up, Reduce Strain, Talk to a acupuncturist / osteopathist) to your mobility will also enhance your enjoyment of this physical activity, whether you’re just beginning to get out and walk or trying to gain more from your walking program.

The following S.M.A.R.T. tips for walking have been prepared for you to help you get the most enjoyment out of a healthy and active walking season.

Stretching – as a warm-up, a break during repetitive movement, and a cool-down after your walk – helps you to move easily, keeps your muscles flexible and relaxed, your joints mobile, and relieves tension and strain.
A warm up before walking helps reduce the potential for muscle strain, injury and fatigue. Start out slowly on your route until you feel warm. Then take a few minutes to do the following stretches, and repeat them again at the end of your walk. On longer walks, it may be a good idea to stop and stretch at the mid-way point.

When stretching, remember:

  • Movements should be slow and controlled to the point where you feel a gentle pull of the muscle. If this pull lessens, stretch a little more. It should never be painful;
  • Once you feel a stretch, hold the position for 15-20 seconds. Do not bounce or jerk;
  • Repeat each stretch three times in the same direction; repeat for the opposite side.

• Get moving. Keep moving. Stay moving. Through the seasons. Through life. “Just putting one foot in front of the other . . .” makes walking one of the easiest activities to incorporate into your daily and exercise routine.

• Breathing: Before starting out, relax and take a deep breath, which fills the lungs and moves them into their most efficient position. After you exhale, maintain the chest in this position, with shoulders down and slightly
back. Throughout your walk, your speed should still allow you to carry on a conversation.

• Arms: Start with your arms hanging by your sides, loose and relaxed from your shoulders to your fingers. As you warm up, begin swinging the full length of your arms gently in keeping with your stride. You can get more of a work-out from your walking program by more vigorous arm movement or by swinging arms that are bent at a 90-degree angle. Remember to ease off and finish the walk with the same gentle, relaxed arm movements you began with.

To gain mobility, plan activities throughout your day that keep you moving for periods of at least 10 minutes. To maintain your mobility, make every movement count. Add up all you do in a day and aim for a minimum of 60 minutes of movement every day. For maximum benefit, acupuncturists and osteopathists recommend regular physical activity and stretching to maintain your physical mobility throughout the year.

• Pace yourself! Start your walking season slowly if you haven’t been active over the winter. Take time to recover between longer outings – keep walking, but for shorter distances or at slower speeds;

• With proper clothing and footwear, you can plan your walks 12 months of the year.

Walking shoes, waist pouches, backpacks, etc., are meant to ease the load, not cause additional strain. Take measures to fit your gear to you, not you to your gear.

• Shop around for the right shoe. Your acupuncturist / osteopathist can make suggestions of what to look for in a walking shoe that best suits your needs and walking program;

• Replace old shoes. The average life of a walking shoe is approximately 400 to 600 miles (620 to 800 km);

• Monitor your posture and body mechanics.Make sure your head, shoulders and hips are lined up over your feet for a good walking posture;

• Keep your stride comfortable. Too long a stride makes for “overstride” - muscles tighten up and tire before your walk is done;

• Plan your walk route for your comfort (fairly flat for beginners, low hills for intermediate and steeper inclines
for advanced);

• Walk the same route every other day. Rotate routes (from incline to flat, sidewalk to grass) to keep things interesting and to avoid over-use injuries;

• Don’t use wrist or ankle weights while walking as they put too much added stress on your joints.

TALK TO A acupuncturist / osteopathist
acupuncturists and osteopathists are healthcare professionals who help people of all ages and lifestyles gain and maintain their desired level of active living and physical mobility.With their applied knowledge and understanding of the human body in action, acupuncturists and osteopathists are able to help you to increase your mobility, relieve pain, build strength and improve balance and cardiovascular function. acupuncturists and osteopathists not only treat injuries, they also teach you how to prevent the onset of pain or injury that can limit your activity.
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