DR.STARR'S HEALTH NEWSLETTER - August 2008
Hello patients and friends of Family Chiropractic!
This month's health news is about fun in the sun. Moving and staying active is the number one way to stay healthy throughout your lifetime. So along that theme, I have some suggestions for outdoor activities.
Low Impact
Swimming
Swimming is easy on the joints, while at the same time it works muscles from head to toe, including those all-important core muscles, which support and stabilize your spine. You can also get a decent work-out whether you're doing laps or just a moderately swimming. Just treading water at an easy rate will burn about 300 calories per hour. If you're ambitious and looking for a workout, you can try these options: freestyle swimming (700 calories per hour!), swimming holding a kickboard in front of you, and swimming with a buoy/flotation device between your thighs. My favourite lake for swimming is Buntzen Lake in Port Moody, where you can also enjoy a walk around the lake or a hike up the mountain. If it's hot, Crescent and White Rock beaches are great and local.
Medium Impact
Horseback Riding
What a fun way to enjoy the outdoors while getting some exercise. Keep in mind, this one may involve some sore butt and thigh muscles the next day! Horseback riding is a great way to tone your gluteal muscles and inner thighs (adductors) while you burn some calories (~450 calories/hour). My favourite place to go is Langley 204 Riding Stables in Campbell Valley Park.
Walking
If you haven't already discovered that Surrey has some wonderful parks, this summer is the time. Instead of walking around the block or the track (or staying on the couch), try exploring the parks nearby. The sense of accomplishment you will get from getting out there for a 30-60 minute walk in the fresh air will be worth it. Keep in mind, you should be walking fast enough to be breathing hard in order to get the most benefit. The great thing about walking is that it is a weight-bearing activity that will also build bone-mass, and when you are pushing yourself you also get almost as many cardiovascular benefits as jogging. Walking and jogging the same distance will burn the same amount of calories. Try exploring the trails around Bear Creek Park, the Bog in Delta, or Watershed Park off 64th Avenue.
High Impact
Hiking
This is the perfect time of year to get into this activity. Whether you want to do a short (1-2.5 hour) but grueling hike up the Grouse Grind where you can relax at the top with a drink feeling great about your accomplishment, or whether you are adventurous and want a multi-day adventure at Manning Park or Black Tusk in Squamish, the options for exploration in BC (and even the lower mainland) are endless. This exercise choice takes the most preparation and planning. Make sure you have a map and knowledge of where you are going, and tell someone. Musts to bring even for a short trip: lots of water, snacks, hiking boots, first aid kit. A nice hiking option is Golden Ears Park in Maple Ridge, where you can go for a 1 hour "walk in the park" or a grueling 2-day high elevation hike.
Of course there are many other great options for outdoor activities that I haven't listed, such as jogging, cycling, and tennis. Challenge yourself to get out there and do something a little different this summer.
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