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

Dear Marla

Dear Marla, I know you have an often difficult and thankless job. Just wanted to saythanks for always being so friendly and accomodating. I always enjoy chatting too :) Have a great week! Alana W

Back Tips

Back Tips
1. Split the load. Divide groceries into two lighter bags to distribute the weight more evenly. If carrying just one bag, alternate sides. Always carrying a bag, purse or briefcase on one side can put strain on your neck, shoulder and lower back - switch it up.
2. Fit your backpack. Choose a pack with two padded straps and a chest or waist belt to provide adequate support. Tighten the straps so the pack fits against your upper back and the waist belt is snugly fastened around your hips. Place heavier items in the center and close to your back.
3. Keeping it close lightens the load. Carry a purse with a strap diagonally across your body, messenger style to distribute the weight more evenly. This will encourage a more efficient posture. Your physiotherapist can show you how to improve posture and keep you pain free.
4. Push rather than pull luggage. The new all directional wheels make it even easier to maneuver. Keep your feet close to the luggage to maintain a more upright body position and minimize strain.

Thank You

Dear Monica, Kristan and Team
Thank you for your ongoing dedication to the education and success of our students. It is always a pleasure working with you.
Most Gratefully,
Jane Unsworth
Practicum Coordinator
Vancouver Career College