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Why You Should Walk Like a Penguin in Icy Conditions
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After a few days of reprieve from ice and snow, winter weather is back in the forecast for Southern Ontario. The upcoming rain-snow mix is likely to cause havoc because once the temperature drops, what starts off as a wet sidewalk or driveway can quickly turn into a sheet of ice.
Whether you’re going outside for some exercise, running an errand, or simply getting to and from your car, winter walking can be hazardous.
“Each year around this time, we start seeing an increasing number of patients who have suffered a fall on the ice,” says Durham Region chiropractor Dr. John Noble. “Our chiropractic and massage therapy team are able to offer guidance and provide care, but ideally it would be best if the fall could be avoided!”
There are some precautions you can take to make sure you get to your destination safely. Here are eight ways to avoid a slip and fall on snow or ice:
1. Choose the right footwear
There are some great options for winter boots that provide slip resistance.
Look for these features: rubber soles with a non-slip tread.
2. Plan ahead
Give yourself extra travel time so you can walk without being rushed.
3. Don’t be distracted
Avoid walking and using your phone at the same time.
4. Be on the lookout for ice
Avoid icy patches when possible. When in doubt, assume that all dark and wet pavement surfaces are slippery.
5. Be prepared
If you don’t have salt for your stairs, driveway, or walkway, use sand or non-clumping cat litter to sprinkle on icy surfaces outdoors. If possible, only walk on paths that receive maintenance. Don’t take shortcuts where snow isn’t regularly removed
6. Use support
Use handrails when available and steady yourself on the door frame of your car when getting in and out of a vehicle.
7. Don’t compromise your balance
Avoid carrying items in your arms as that may cause you to be unbalanced. Walking with your arms swinging at your sides is the best way to maintain balance. Make sure to keep your hands out of your pockets to help with balance and walking posture (don’t forget your gloves).
8. Walk like a penguin
When the terrain is super slippery, try practising these “penguin-like” techniques for stability:
- Keep your feet “flat-footed” (place your whole foot down at once—this also slows your walking speed)
- Take short strides or shuffle your feet forward
- Keep your knees slightly bent and feet pointed out. Lean forward slightly
Make sure to check for weather updates before you head out! If you have experienced a slip or fall, our Pickering massage therapy and chiropractic team can help.
Call the Pickering Village Chiropractic and Massage Clinic for an assessment with Ajax chiropractors Dr. John Noble or Dr. Mark Fera, or to book a therapeutic massage with registered massage therapists Jessica Raedisch or Rolf Castanheiro.
With content from the Canadian Chiropractic Association
Avoid the Urge to “Fall Back” Into Old Habits
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This past weekend, Daylight Savings Time ended and once again, we find ourselves in the dark by 5 p.m. As we approach the winter solstice, with shorter days and colder temperatures, it’s tempting to stay indoors and do things that bring us comfort, like reading books and watching movies. Unfortunately, these activities often leave us sedentary.
The importance of staying active
When we are not as active as we are in the summer, it affects the balance of chemicals produced in the body that impacts how we feel pain and pleasure: our endorphins.
Endorphins are produced by the body to respond to things like stress, fear, or discomfort. They interact with the parts of your brain responsible for your emotional responses and sensitivity to pain. Endorphins are responsible for your feelings of pleasure and are involved in your built-in reward system linked to eating, drinking, sexual activity, and maternal behaviour.
Fortunately, there are a few things you can do to help boost the level of endorphins in your body. One of those things is exercise.
Exercise encourages the body to produce more endorphins.
For example, sometimes runners experience a “runner’s high” level of vitality after a workout. The same experience can be had by anyone after an extended period of physical exercise. There are other benefits to working your body physically: exercise can give you more energy throughout the day, allowing you to sleep better at night and feel more relaxed. It also helps the brain repair and recover, reduces inflammation in the body, and helps you feel calm and have an overall sense of well-being.
The good news is that you can replicate these positive sensations by taking steps to add a bit more exercise to your day. Any activity leaving you out of breath for bouts of 10 minutes or more throughout the week can help you fend off the winter blues.
Other ways to boost endorphins
It’s not just exercise that helps your body boost endorphins: regular meditation, yoga, and tai chi help to decrease stress hormones and increase endorphins. Not only that, simple pleasures such as love, laughter, sunshine, and chocolate all increase endorphins as well.
Take care of yourself during the cold-weather months.
There are lots of ways to make the short winter days a little brighter. The wellness team at Pickering Village Chiropractic and Massage encourages you to make your physical and mental health a priority.
We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.
To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.
With content from the Canadian Chiropractic Association.
Don’t “Fall Back” Into Bad Habits This Winter
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It’s the weekend we all dread! Daylight Savings Time ends Sunday morning at 2 a.m. ET.
As we fall back an hour and approach the winter solstice, with shorter days and colder temperatures, it’s tempting to stay indoors and do things that bring us comfort, like read books and watch movies. Unfortunately, these activities often leave us sedentary.
The importance of staying active
When we are not as active as we are in the summer, it affects the balance of chemicals produced in the body that impacts how we feel pain and pleasure: our endorphins.
Endorphins are produced by the body to respond to things like stress, fear, or discomfort. They interact with the parts of your brain responsible for your emotional responses and sensitivity to pain. Endorphins are responsible for your feelings of pleasure and are involved in your built-in reward system linked to eating, drinking, sexual activity, and maternal behaviour.
Fortunately, there are a few things you can do to help boost the level of endorphins in your body. One of those things is exercise.
Exercise encourages the body to produce more endorphins.
For example, sometimes runners experience a “runner’s high” level of vitality after a workout. The same experience can be had for anyone after an extended period of physical exercise. There are other benefits to working your body physically: exercise can give you more energy throughout the day, allowing you to sleep better at night and feel more relaxed. It also helps the brain repair and recover, reduces inflammation in the body, and helps you feel calm and have an overall sense of well-being.
The good news is that you can replicate these positive sensations by taking steps to add a bit more exercise into your day. Any activity leaving you out of breath for bouts of 10 minutes or more throughout the week can help you fend off the winter blues.
Other ways to boost endorphins
It’s not just exercise that helps your body boost endorphins: regular meditation, yoga, and tai chi help to decrease stress hormones and increase endorphins. Not only that, simple pleasures such as love, laughter, sunshine, and chocolate all increase endorphins as well.
Take care of yourself during the cold-weather months.
There are lots of ways to make the short winter days a little brighter. The wellness team at Pickering Village Chiropractic and Massage encourages you to make your physical and mental health a priority.
We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.
To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.
With content from the Canadian Chiropractic Association.
8 Tips for Winter Walking (in the Spring)
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Who knew we’d still be writing about ice and snow in the middle of April?
Seeing as the majority of Ontarians are dealing with some form of winter weather this week, we’d thought we review some helpful tips for walking in winter-like weather from the Canadian Chiropractic Association.
8 Tips for Winter Walking
Whether you’re going outside for some exercise, running an errand, or simply getting to and from a vehicle, winter walking can be hazardous.
There are some precautions you can take to make sure you get to your destination safely. Here are 8 tips to avoid a slip and fall on snow or ice:
- Choose the right footwear: there are some great options for winter boots that provide slip-resistance. Look for these features: rubber soles, non-slip tread
- Plan ahead: Give yourself extra travel time so you can walk without being rushed
- Don’t be distracted: Avoid walking and using your phone at the same time
- Be on the lookout for ice: Avoid icy patches when possible. When in doubt, assume that all dark and wet pavement surfaces are slippery
- Be prepared: If you don’t have salt for your stairs, driveway, or walkway, use sand or non-clumping cat litter to sprinkle on icy surfaces outdoors. If possible, only walk on paths that receive maintenance. Don’t take shortcuts where snow isn’t regularly removed
- Use support: Use handrails when available and steady yourself on the door frame of your car when getting in and out of a vehicle
- Don’t compromise your balance: Avoid carrying items in your arms as that may cause you to be unbalanced. Walking with your arms swinging at your sides is the best way to maintain balance. Make sure to keep your hands out of your pockets to help with balance and walking posture (don’t forget your gloves)
- Walk like a penguin: When the terrain is super slippery, try practising these “penguin-like” techniques for stability:
• Keep your feet “flat-footed” (place your whole foot down at once—this also slows your walking speed)
• Take short strides or shuffle your feet forward
• Keep your knees slightly bent and feet pointed out. Lean forward slightly
Make sure to check for weather updates before you head out. And if you have experienced a slip or fall, book an assessment with Ajax chiropractors Dr. John Noble or Dr. Mark Fera.
Article credit: Canadian Chiropractic Association