The Right Kind of Exercise

The Right Kind of Exercise The right kind of exercise can improve how well your heart functions. You need to move at a brisk pace so your heart will beat faster. Moving this way will cause you to breathe harder, and you may break into a sweat. Exercise should fit your lifestyle, too. It should be safe, fun, and comfortable for you. And it should fit your budget and schedule. Picking Your Best Options What kind of exercise you do is up to you. Swimming, walking, and riding a bike all can improve how well your heart functions. So can many group fitness classes or exercise videos. Byt what also matters is that your activity should work for you. Do activities that you enjoy. For a change of pace, mix and match activities from day to day. Ask your therapist at Helping Hands what options may be best for you. Why Walking Works Walking works for most people. All it takes is a pair of sturdy, well-fitting walking shoes. Be sure to start with small goals, like walking 10 minutes a day. Then build up to at least 30 minutes a day. If you choose walking, you can begin by using the walking program below. Or, ask your therapist at Helping Hands for advice. Follow this link to find a sample walking program

Protect Yourself

It’s time to get out and enjoy all the outdoor activities summer has to offer: cycling, skateboarding, rollerblading, field hockey, golf, swimming, tennis, lacrosse, roller hockey and so many more. Such activities can help keep you in shape, improve your outlook on life and let you enjoy some of BC’s spectacular parks and scenery. Unfortunately, participating in outdoor activities can put you at a higher risk for injury, although there are simple ways to reduce your risk. Concussions can result in poorer memory, decreased reaction time, and a decline in motor skills later in life. If you think you or a loved one might have suffered a concussion, warning signs to watch out for include: Behavioural changes, such as irritability and anxiety • Confusion • Dizziness • Fatigue • Headache • Lack of concentration • Memory loss • Nausea • Ringing in the ears • Slowed thinking • Vision loss If you are experiencing any of these symptoms contact your doctor for a complete examination. Protection is the Best Medicine Be proactive and protect yourself before you suffer an injury that can slow you down and potentially ruin your summer. Physiotherapists and Registered Massage Therapists can help with a step-by-step rehabilitation program which in many cases can help you return to normal activity and reduce the chance of persistent symptoms. They can also help ensure that your protective equipment properly and effectively fits you. Feel free to call one of our experts at 604.973.0242 (Winter Club), 604.990.7851 (Capilano University) or 604.929.8444 (Deep Cove) to help you play safe. Then you can enjoy a summer filled with fun activities.

Your Physiotherapist and You - Working together to help you return to work

Your doctor has referred you to a physiotherapist to help you: • Recover from your workplace injury • Return to work as soon as you can safely do so • Prevent a similar injury from happening again. During your first visit, your physiotherapist will: • Ask questions about your work • Assess your injury and, if necessary, start treatment to help your recovery • Explain what you can expect during your treatments • Explain your role in recovery • Plan with you how and when you will be able to return to work Why is your physiotherapist asking questions about your work? Your physiotherapist needs to know the kinds of activities you do at work and the way your workplace is set up so he or she can: • Understand how your injury affects your ability to work • Advise on when and how you can safely return to your regular or modified work • Advise you on how to prevent a similar injury from reoccurring How will your physiotherapist assess your injury? Your physiotherapist will ask you questions about how your injury occurred and the limitations the injury is causing. He or she will examine the injured part of your body. If your physiotherapist treatments are required, your physiotherapist will begin right away. What may your physiotherapy treatments include? • Exercise – specific exercises to increase mobility and strength; doing the exercises recommended by your physiotherapist is very important to your recovery. • Control inflammation – such as ice, ultrasound, and laser. • Control of pain – such as ice, heat, mild electrical stimulation, and stretching. • Manual therapy – a “hands on” approach to improve mobility • Education – to help prevent a similar or future injury and control pain. • Home program – exercises that you can do on your own. Y our physiotherapist will explain how many treatments you are likely to need and how often you need to attend the clinic. You will discuss a target date for being able to return to work safely. The physiotherapist is available to answer any questions regarding your treatment. Before going to back to work, you must notify your doctor, who may wish to see you. What are your responsibilities during recovery? Much of your recovery is up to you. Your physiotherapist will show you how to do the exercises that will help you regain your strength and flexibility. Learning how to do the exercises correctly, then doing them at home as recommended by your physiotherapist, is important. Remain as active as you can during your recovery. This will help your recovery and get you back to your regular job as soon as possible. Your physiotherapist will provide guidance regarding the types of activities that are beneficial. Keep in touch with your employer and be willing to do tasks that your physiotherapist, doctor, and employer agree you are able to safely do. If you cannot return to your regular job, WorkSafe BC will contact your employer to see if there is suitable work. When will you be able to return to work? Your physiotherapist and your doctor will both discuss with you when you might be able to return to work. Here are some possibilities: • Your return to your regular job as soon as you are able to do so safely • You return to your job with temporary modifications in your hours of work, the tasks you do, and/or the way you do your tasks for a defined period of time Your physiotherapist may recommend that you return to work before you feel you are fully recovered. The type of activities that you do at work may contribute to a faster recovery. If necessary, you will continue your physiotherapy treatment for a brief period after you return to work. Return to work is good recovery Return-to-work programs are based on the idea that many injured workers can safely perform work during their recovery period and doing so provides emotional and physical benefits which can help in recovery. WorkSafe BC nurse advisors are here to help you return to work and recover from your injury. What is a nurse advisor? A nurse advisor is a registered nurse with additional training and education focused on recovery and return-to-work planning. The nurse advisor does not handle claim entitlement issues. How can the nurse advisor help you? The nurse advisor may contact you to assist with developing a return-to-work plan. In doing so the nurse advisor may: • Collobarate with you and your physician, employer and health care provider • Organize, start, and monitor a return-to-work plan • Support you throughout the recovery process Other important questions for you and your physiotherapist to discuss Who pays for your physiotherapy treatments • If you have reported your injury to your employer and WorkSafe BC, you will have a claim number. • If WorkSafe BC accepts your claim then WorkSafe BC will pay your physiotherapist directly. YOU DO NOT HAVE TO PAY ANY COSTS • If your claim is not accepted, you are responsible for the full cost of your physiotherapy care • If your claim is pending, WorkSafe BC will pay gor your initial physiotherapy visit. However, you will need to pay for any subsequent visitis privately. If your claim is then accepted, your physiotherapist will directly bill WorkSafe BC and reimburse you any money you have paid. • If your claim is pending on the date of your initial visit and then not accepted, your physiotherapist will directly bill WorkSafe BC for the initial visit only and reimburse you any money paid for this visit. What if you have not started a claim with WorkSafe BC? Call WorkSafe BC at one of the following numbers: General claim or entitlement inquiries Lower Mainland 604-231-8888 You will be given a claim number, which you can give to your physiotherapist. Keep these numbers close at hand so you can call if you have any questions about your claim. What if you have not returned to work as you and your physiotherapist planned? If you have not returned to work as planned, WorkSafe BC will work with your doctor and physiotherapist to confirm a future treatment plan. While receiving physiotherapy treatment, how often should you go to your doctor? Go to your doctor if: • Your condition changes significantly • Your physiotherapist recommends a visit • Your doctor recommends a visit Your doctor is not required to send progress reports to WorkSafe BC for you to continue receiving compensation payment. If you have had a workplace injury, call one of our offices to book an appointment for your initial assessment.

Becoming Active Step by Step

To get fit, you don’t need to become an athlete. But you do need a certain amount of exercise to improve your heart health. Aim to get at least 30 minutes of brisk exercise on most or, ideally, on all days of the week. As you may be just starting out, you can build up to this goal slowly. If you stick with your goal, you’re bound to succeed. Take It One Step at a Time You may have been active before your heart trouble. Or, perhaps this is the first time you’ve started an exercise program. In either case, ease into your routine. Set small goals, and then build on them. In time, you will be doing enough exercise to improve your heart health. Make Exercise a Daily Habit You will reap the most rewards if you exercise at least 30 minutes each day. This takes about the same amount of time as watching a TV show or going to the market. You don’t have to complete your whole exercise program at once. You can also reach your goal by exercising for 10 minute, 3 times a day. Step Up Your Activity Level Besides doing your exercise program, try being more active throughout the day. This will help you reach your goals. Start by moving more during your daily routines. When doing errands, walk as much as you can. Take on more household tasks or yard work. For fun, chat with a friend while on a walk, rather than on the phone. Visit a local park or go out dancing instead of watching TV. Or book an appointment at Helping Hands to use the gym faciliites with supervision.

Ensuring Your Safety and Comfort

If you feel safe and comfortable while exercising, you are more likely to enjoy your workouts. You also have a better chance of maintaining your exercise program. Following the guidelines below can help ensure your safety and comfort. If you have any questions, be sure to ask your therapist. Dressing Right for Exercise When dressing for exercise, it’s best to wear loose-fitting clothes. Put on layers, so you can take something off if you get hot. Always wear shoes that fit well and are designed for exercise. When it’s cool outside, wear a hat to retain your body heat. Protect your eyes and skin from sun with a wide-brimmed hat or visor and sunscreen. Exercising Safely Following a few guidelines can help you exercise safely. Exercise indoors on hot, cold, humid, or windy days, or when the air outdoors is polluted. You can do this at our clinic (drop in fee of $10), shopping mall or community gym. Drink plenty of water before and after exercise. And take frequent breaks for water during exercise. If you take medication for angina, always carry it with you. If you have Diabetes • Talk with your physiotherapist before staring an exercise program. • Eat 1 to 2 hours before exercise. Carry a glucose tablet or a snack. If you have low blood sugar symptoms, take the tablets or eat your snack. • Carry a medical ID card or wear a medical alert bracelet that says you have diabetes. • Check your blood sugar before and after exercise. Don’t exercise of your blood sugar is above 13.3 mmol. • Wear shoes that fit well and seamless cotton socks. • After exercise, check your feet for sores, blisters, and spots that are red and tender.

Before Getting Started

Before you start exercising, your healthcare provider may advise you to have an exercise stress test. This test shows how your body responds to exercise. Your exercise stress test may be done on a treadmill (a moving platform that you walk on) or an exercise bike. You may also have other special cardiac tests. Based on these results, you and your healthcare provider can plan an exercise program that is safe and effective. Questions You May Have About Exercise Talk with your physiotherapist before starting your exercise program. Be sure to mention all of your concerns and questions. Below are some questions people with heart disease often ask about exercise. • Is an exercise program safe for my heart? Exercise can help your heart in many ways. If you have safety concerns, ask whether you should have an exercise stress test. • How will I know my exercise program is helping me? You should be able to exercise longer with less effort. And your heart rate may be lower than it used to be at any level of effort. • What should I do if my heart beats too fast, too slow, or irregularly during exercise? What if I feel pain or discomfort in my chest, neck, back or ams (angina)? Or, what if I have unusual shortness of breath? Stop exercising right away and call your healthcare provider. Before your appointment with your therapist, write down your own questions or concerns. To book an appointment visit http://www.physiotherapycentres.com/contact

Exercise Is Good For You

Exercising regularly offers many healthy rewards. It can help you: • Improve your cholesterol levels to help prevent further heart trouble • Lower your blood pressure to help prevent a stroke or heart attack • Control diabetes, or reduce your risk of getting this disease • Improve your heart and lung function • Reach and maintain a healthy weight • Make your muscles stronger and more limber so you can stay active • Prevent falls and fractures by slowing the loss of bone mass (osteoporosis) • Manage stress better Exercise Feels Good, Too Exercise isn’t just good for your body. It can also help you enjoy a better life. People who have started exercising and have kept it up say they feel: • Better about themselves • More upbeat about life • More energetic • More relaxed For Family and Friends • Tell your loved one that you care about his or her health • Talk about why exercise is healthy • Join an exercise program with you’re loved on. You, too, can reap the rewards of being active

An Active Lifestyle for a Healthy Heart

Your doctor says that exercise can improve your heart health. Even though you have heart trouble, adopting an active lifestyle that includes regular exercise is important. In fact, it is one of your links to a healthy enjoyable future. Are You Thinking About Exercise? If you're thinking about exercise, you're on the right track. Learning more about the rewards of being active may help you get started. And wanting a better life for yourself may help you make exercise part of your daily routine. Overcoming Your Hurdles Starting an exercise program may seem like a big goal. But you can build up to your goal slowly. If this is the first time you will be exercising routinely, know that it can be fun. The goal is to choose an activity you like. If your days are hectic, you may need to juggle your schedule. But do make your health a top priority. If you don’t plan to exercise soon, ask yourself why. Write your answers down and list ways you can overcome your hurdles. My Hurdles Ways I Can Overcome My Hurdles Your doctor will tell you that exercising regularly can help improve your heart health! Call and book an appointment with one of our therapists to have them create a safe exercise plan for you! http://www.physiotherapycentres.com/contact