Triathlons

triathlons101.com

What is a Triathlon?

Triathlons are one of the fastest growing sports. It’s an amazing race that combines cycling, running and swimming. There are a wide variety of triathlons ranging from the Try a Tri, for those new to the sport, to the Iron Man. The iron man is a grueling 3.86 km swim, followed by a 112 km bike ride and finished with a 42.2 km marathon.

The Guinness World Record 2000 states that the longest triathlon was completed by David Holleran (Australia) on April 8th 1998. It consisted of a 42 km swim, a 2 000 km bike ride and a 500 km run. He completed it in 17 days, 22 hr. and 50 min.

HYDRATION

Hydration is very important when getting exercise. It’s necessary for cardiovascular functioning, homeostasis and muscle functioning. Maintaining good levels of hydration keeps your blood volume up and helps transport nutrients and other substances throughout the body. Dehydration can cause muscle cramps, fatigue and poor performance.

Avoid caffeinated beverages when exercising. Caffeine is a diuretic which causes the body to lose water.

When performing endurance sports hydration isn’t the only thing to consider. You also need to keep your electrolyte levels up. Sodium and potassium are the 2 main electrolytes we’ll look at.

Hyponatremia (loss of electrolytes) is something that can occur with endurance sports such as triathlons. This condition occurs when sodium levels in the blood are too low. This can lead to nausea, fatigue, vomiting, weakness and in extreme cases coma and death.

Sodium is necessary for nerve conduction and it helps to move sub-stances into your cells.

Potassium is important for muscle contractions, nerve impulses and releasing energy from stores.

Many sports drinks contain sodium, potassium and some carbohydrates (for energy). If the cost of sports drinks is a problem you can also make your own homemade sports drink. There are lots of recipes out there you can try.

One example we found is: mix

4 tbsp sugar  1/4 tsp. salt

4 c. water       1/4 c orange juice

Nutritional content

Total of 200 cal. 50 cal / 8 oz glass Carbohydrates—12g

Sodium—110 mg Potassium—30mg

Nancy Clark’s Sports Nutrition Guidebook, Nancy Clark MS, RD1997

Travelling

Sleep Tips

mvcchiro.com

Sleeping while travelling can cause significant problems for some. There are a number of factors that can affect your sleep including light, noise, and changes to your routine to name a few. Here are a few tips to help you get a better night’s sleep.

1. Try to block out as much light as possible when sleeping. Even small amounts of light can affect your sleep cycle.
2. Bring something familiar from home. Your pillow might be the best thing you can bring but if that’s not possible even bringing music or photos can help.
3. Try to stick to your usual bedtime routine and avoid things like caffeine, alcohol and heavy meals right before bed.
4. Take naps during the day to make up for any lost sleep. You might not want to lose time napping but the quality of your awake time will benefit greatly.
5. Studies done at the Sense of Smell Institute showed that the scent of lavender increased the amount of time spent in deep restorative sleep.

Luggage:

wyliemac.com

Carrying luggage can cause back, shoulder and neck pain. There are some things you can do to decrease the risk of injury.

First, choose lightweight, sturdy luggage that has wheels and extending handles.

Try to pack as light as possible to reduce the load you have to carry around with you and check your luggage as soon as possible. Finally, always lift with the weight of the luggage close to your body and USE YOUR LEGS WHEN LIFTING.

HAPPY TRAVELS

Before going on a long drive or flight be sure to remove bulky items from your back pockets! Sitting on objects like wallets can cause misalignment of the body resulting in muscle fatigue and strain as well as spinal subluxations.

The Ergonomics of Driving

jacksdrivingschool.com

Low back pain is a common complaint when driving long distances but it’s not the only complaint. Neck, leg and arm discomfort can also happen if you’re not positioned properly and taking regular breaks. Here are some positioning tips that should help prevent the discomfort of a long drive.

Make sure the seat you’re sitting in is supportive. The seat back should be wide and high enough to support your shoulders and your headrest should be positioned behind your head.

Your seat should be positioned so that your legs are supported as well. If your seat is too far forward your thighs will be up off the seat and if you’re too far forward you’ll have to stretch to reach the pedals.

Lumbar support is also important on a long drive. The low back muscles can become fatigued if the lumbar region is unsupported causing low back pain. If the car you’re driving doesn’t have good lumbar support you can get a back rest with lumbar support.

The seat belt should be adjusted so that it is going over your shoulder. It should not rub on your neck and you should never tuck it under your arm.

Distance from the steering wheel is another important positioning consideration.

You should be close enough that your arms are slightly bent at the elbow.

Many things in a car are adjustable such as the seat, steering wheel positioning and seatbelt height. Take the time to make the adjustments before you leave and remember to take breaks about every two hours to have a good stretch and reduce fatigue.

Vaccinations

andesproperty.com

If you’re travelling outside Canada it might be necessary to get vaccinations to protect you from diseases such as Hepatitis, Typhoid Fever or Yellow Fever to name a few. The vaccinations you require depend on where you’re traveling to.

Some immunizations can take several weeks before they are effective protection so it’s a good idea to talk to your doctor about what vaccinations you need around 6 to 8 weeks before you actually go on your trip.

For more information on necessary vaccinations when traveling check with the Public Health Agency of Canada, a travel health clinic or your physician.

Spring Cleaning

Domestic Work:

cascoprojects.org

• Like with other types of physical work, remember to warm up before starting the activity.
• Make sure mops, brooms and vacuum cleaners have sufficiently long handles so you are not hunched over while cleaning.
• Stand straight and use your legs to support your weight while cleaning.
• When moving to the side, step in that direction rather than twisting your body to help prevent back injury.
• If hanging laundry on a clothes line, place the basket on a chair so that you don’t need to bend constantly to pick up the clothing.
• Grocery shopping? Don’t carry all your bags on one side. Evenly distribute the weight and carry bags in both hands.

Painting:
The house needs a few touch-ups? Don’t forget proper posture when working with your paint brush!

homedit.com

• To help prevent muscle strain, don’t spend hours reaching over your head with your brush. Instead, get a secure ladder and position yourself at eye-level to the area where you are working.
• When working on low areas, squat or kneel instead of bending at the waist. Use a foam pad under your knees and stand up to take a stretch break periodically.
• Painting is a repetitive motion and can put a great deal of strain on your arms,
• forearms and wrists. Take frequent stretch breaks and apply ice if any pain occurs. 
• Like with any major household project, don’t try to do it all in a single day.

Your body will thank you for it!

Gardening Tips
It's spring, and the lure of getting back in the garden is irresistible. Invigorated by all that balmy fresh air, you spend the first sunny day digging, planting, lifting, and hauling. The next morning, you pay the price.

dirtmamas.ca

• Before doing anything--even any pre-garden stretches--take a walk around your yard a few times to loosen up. Or take a brief bike ride around the block to help you limber up.
• Be cautious about the amount of strain placed on your lower back. Let your arms and legs do the work when pulling a rake or pushing a hoe or shovel. When weeding or planting, sit on the ground or kneel on a foam pad.
• Do easier tasks first. As you progress, periodically switch to other jobs to avoid overusing one muscle group.
• Instead of bending at the waist to pick up a bag of mulch, bend at the knees, pull it up on your thigh close to your body and then stand up. Your thighs can take more strain than your back. When turning do not rotate through the torso, rather turn your whole body with the load.
• Assume a scissors stance while raking by placing your right foot forward and left foot back, says the American Chiropractic Association. After a few minutes, reverse this position, puffing your left foot forward and your right foot back. Periodically reverse the position of your hands on the rake.
• Pace yourself. Work for 15 to 30 minutes and take a stretching break. Take stretching breaks and do some shoulder rolls to take a break from the repetitive motions.
• Keep hydrated. Water should be consumed every 30 minutes, and for warm days, every 15 minutes.
• Think of gardening as a workout, and schedule 30 minutes to an hour of it at least three times a week. Break longer gardening sessions into two to three hour time periods instead of all-day undertakings.

Ladder Safety: 

nachi.org

The Government of Ontario offers these ladder safety tips:

• Use a ladder of proper length to reach the working height you need.
• Before you use a single, extension or stepladder outside, make sure it will not hit electrical wires or tree limbs when extended.
• Place the feet of the ladder on firm, even ground.
• The bottom of the ladder should be about one foot away from the wall for every four feet that the ladder rises.
• The upper and lower sections of an extension ladder should overlap to provide stability.
• Face the ladder while climbing and stay in the center of the rails. Do not lean over the side of the ladder. Your belt buckle should not be further than the side rail.
• On single or extension ladders, never stand above the third rung from the top and never climb above the point where the ladder touches the wall or vertical support.

http://www.healthyontario.com

Ergonomics of Winter

Ice Skating Injuries

cedarrocksportsplex.com

Injuries caused by ice skating vary depending on what type of skating you do. A competitive skater may suffer from repetitive strain injuries such as tendonitis from performing the same action over and over again. Figure skaters often sustain injuries from falls as they push themselves to try more and more difficult jumps and turns. Muscle strains are also common among competitive skaters because they are working so hard at going faster or jumping higher.

Recreational skaters most often sustain injuries from falling. These injuries are often to the wrist, hand or arm from trying to break your fall. They can also involve back injuries caused by falling on your backside. This can cause compression of vertebral discs as well as muscle injuries.

If you suffer an injury while skating, chiropractic care, and/or massage therapy just might be the thing to get you back on your skates again as soon as possible.

Hypothermia
Hypothermia occurs when there is a rapid decrease in your body’s temperature. Hypothermia starts with mild to strong shivering, numb hands, goose bumps and quick and shallow breathing. Once the body temperature drops more it progresses to stumbling, confusion, and the lips, ears and toes may become blue. The third stage of hypothermia involves violent shivers, difficulty speaking and sluggish thought processes. It is almost impossible to walk at this point.

To avoid hypothermia make sure you dress properly when you spend time outdoors. It’s not only important to dress warmly but also to stay dry. Avoid moisture retaining fabrics such as cotton. Wear a fabric that wicks moisture away from the skin, like wool or synthetic fibres. In the air, most of the heat loss from your body comes from your head. Be sure to wear a hat!

Winter Running

askmen.com

Running in the winter can be a beautiful thing or a miserable experience. The way to prevent misery is to make sure you’re prepared for the weather outside with the proper gear.

It’s good to have a layer next to your skin that wicks the moisture away keeping you dry. The middle should be chosen with the days temperature in mind. If it’s a mild day keep the middle layer light. If it’s colder wear something a bit heavier. This should all be topped off with a wind breaking layer. There are a number of newer materials that break the wind but are also breathable.

Don’t forget your head, neck and hands. They need to be protected from winter too. With these three layers you should be protected from the wind, cold and wetness that come with winter. Your run should start off a bit crisp with you feeling comfortably toasty once you’re warmed up.

Ice cleats are a great way to keep your footing when walking on ice and compacted snow. These are available at specialty running stores like the Running Room. Talk to your health care provider before using them to run.

Don’t look down when you’re running, look ahead. You’re more likely to be off balance and take a spill if you’re looking down. 

Finally, try to run lightly instead of tensing up and digging in. You’ll avoid a lot of aches, pains and muscle strains this way.

Cross Country Skiing Locations in the Area

lifesport-calgary.com

Ottawa is a great place for cross country skiing with numerous trails in Ottawa and the Gatineau Park. Here are a few of the places you can go. Mooney’s Bay has about 5 km of groomed trails and is located in Ottawa. Nakkertok Nordik Cross Country Ski Club has 75 km of trails and is located in the Gatineau Hills near Cantley. Finally, there’s the Gatineau Park with over 200 km of trails. All of these locations have lit trails and offer lessons for varying levels, from the novice to the expert

Shoveling Ergonomics

ctvnews.ca

Shoveling is a necessity for many people in the winter time. It’s a common way to injure yourself because it’s a very physical activity that you only do for a small portion of the year. It can put a lot of stress on your back. Here are a few tips to help you avoid the aches and pains that can accompany shoveling.

Warm up before shoveling. Take a 5 minute walk before you start.

Shovel often. This breaks the work load into smaller portions.

Push the snow instead of lifting it when possible. There are shovels specifically designed for pushing and easier lifting. If you have to lift snow, keep the shovel loads small. Don’t bend at the waist, use your knees to lift and keep the load close to your body with your arms spread out on the shovel. This gives you more leverage.
Use a shovel that feels comfortable for you. Your size and strength will determine the shovel that you should be using.

Take your time. Rushing causes mistakes and mistakes can be painful.

Don’t throw the snow over your shoulder or off to the side. This can cause your back to twist and could result in injury. It’s better to walk to the location where you want to dump the snow than it is to throw it. 

Seasonal Affect Disorder

What is Seasonal Affect Disorder (SAD)?

ubcsad.ca

Seasonal affect disorder (SAD) is a cyclic, seasonal disorder which can cause depression, anxiety, increased need for sleep, difficulty concentrating and over eating, especially sweets and carbohydrates, which can result in weight gain.

It is unknown exactly what causes seasonal affect disorder, although decreased sunlight is thought to be a major cause. SAD is more common in Northern countries where there is a major decrease in the amount of sunlight in the winter months.

Age is another factor. Very few people under the age of 20 are affected by seasonal affect disorder. It is also suspected that changes in the levels of some hormones (increased melatonin levels and decreased serotonin levels) experienced in the winter may also contribute to SAD.

It is difficult to diagnose seasonal affect disorder because it could be another form of depression that happens to coincide with the winter months. There is usually a requirement for depression in the winter months for a minimum of 2 consecutive years with a lack of depression at other times of the year for SAD to be diagnosed.

Seasonal affect disorder is usually treated with light therapy. Sometimes medication and psychotherapy are also used to treat it.

Exercise and getting outside in the sun can also help.

SOME SYMPTOMS OF SEASONAL AFFECT DISORDER
• Anxiety and depression
• Loss of energy
• Social withdrawal
• Increased sleep
• Overeating
• Weight gain
• Difficulty concentrating

Lights

artwallpapers.com

The ideal way to treat this form of depression is to get some outdoor exercise on sunny days.

When this is not possible light therapy may be used. Light therapy involves exposure to very intense infrared light.
Damage caused by ultraviolet (UV) light is avoided by filtering out the UV light.

New research shows that specific wavelengths of light are more effective at treating SAD than others.

Insomnia

paranormalpeopleonline.com

One of the side effects of light therapy can be insomnia. If light therapy is performed too late in the day it can keep you up at night.

Some people suffer from reverse seasonal affect disorder or “Summer SAD”. This occurs in the summer and is related to heat instead of light. Summer SAD results in insomnia, irritability and a loss of appetite instead of oversleeping, lethargy and overeating.

To avoid problems with insomnia you should avoid large doses of light later in the day. The room you’re trying to sleep in should be quiet and at a comfortable temperature.

Daily exercise early in the day and avoiding large meals and excessive fluid later in the day should also help.
If insomnia is still a problem there are some other natural techniques such as the cold abdominal wash and breathing techniques can also be very helpful