Monthly Tip from Our Exercise Specialists
We have a great personal training team of Exercise Specialists at the CGC. Collectively, they have a wealth of knowledge to help you stay healthy. Check back here every month for fun fitness tips, tricks, activities, and nutrition advice from our team.
As 2019 figuratively slides to an end, and into the start of cold and icy conditions, we want to keep you from literally slipping through the winter weather. According to the latest stats from the Canadian Institute for Health Information (CIHI), the number and severity of slips and falls increases in winter, making it the number one cause of sport or winter injuries in Canada. So, to keep you on your feet and injury-free, CGC Exercise Specialist Amanda Parker gives her top 3 exercises for preventing falls this winter.
3 Exercises to Improve your Balance and Stability to Prevent Falls:
1) Single Leg Balance:
- To start, stand with feet shoulder width apart with a slight bend at the knee
- Arms will be out to your sides, and parallel to the ground for balance
- Next, lift one leg off of the floor (hovering leg slightly off the ground in front or behind the body) and shifting your body weight onto the planted leg
- On the planted leg, ensure knee is maintaining position directly in line with the toe, and NOT caving in
- Practice balancing in the position for 10-20 seconds 3 to 4 times per day.
If you need assistance when balancing, you can perform the movement next to a wall for support but the goal is to do this without support
2) Step Up
- To start, you’ll need a stair step or riser to perform the movement
- Feet will be shoulder width apart with hips, knees, and toes all in line
- Standing nice and tall with good posture
- Next, step up onto the stair step or riser by pushing with the front leg (with knees and toes in line, and knees NOT caving in) and bringing the other leg up to meet it.
- Step down with control
- Repeat process with other leg
Practice stepping up, in a slow and controlled manner, 8 times with each leg for 3 to 4 times per day
3) Chair Squats
- To start, you’ll need a chair or bench to perform the movement
- Feet will be shoulder width apart with hips, knees, and toes in line and standing nice and tall with the upper body
- Next, squat back and down onto the chair in a slow and controlled manner, ensuring knees are staying in line with the toes (NOT caving in), and with upper body staying fairly upright with chests in a proud position
- Once seated, shift weight back into the legs and push the ground away (maintain knees in line with toes) to stand once again
Repeat the process of standing-to-sitting-to-standing, 6 to 8 times, 3 to 4 times per day.
For Amanda’s top tips on safe walking practices for slippery conditions, follow this link.
Ryan’s Pumpkin Smoothie Recipe
“High in fibre, protein, calcium, and vitamin A, this smoothie will definitely satisfy your post-gym pumpkin spice craving.”
1/2 cup canned 100% pumpkin, pureed
1 cup milk or milk alternative
1 scoop protein powder of choice (optional)
1/2 cup vanilla yogurt of choice
1 tsp. flax seed, whole or ground
1/8 tsp. cinnamon
Pinch of allspice
Pinch of nutmeg
Honey to taste
- Add ingredients to blender and blend until smooth. Add more milk if too thick.
Allison’s Activity Tip:
“Travelling this summer? Don’t have consistent access to the gym? Or maybe you just don’t have enough time in your busy summer schedule? No problem! While you’re away from the gym this summer, focus on no-equipment exercise routines! Take on an activity that will have you sweating at least once a day. Whether that involves going for a long swim in the lake at the cottage, doing body weight exercises on your hotel room floor, or going for a jog around your campground – there’s always room for exercise!”
Give these no-equipment exercises a try for a quick workout!
Glute Bridge: 10 bridges, hold for 1 second count
Elevated Mountain Climber to Push-up: (4:1 ratio of mountain climber to push-up) 20/10 Reps each side
Sumo Squat with Alternating High Knee Tucks: 8 Reps each side
This month, as we head into the heat of the summer, Ryan, CGC Exercise Specialist and Professional Dietitian (candidate) has good advice for keeping healthy and active through to the fall.
Ryan’s Nutrition Tip:
“Worried about staying hydrated this summer? Don’t sweat it! As you get active this summer, remember to keep your water bottle with you, as you may need more than the usual eight glasses (2 litres). If you find yourself exercising and sweating for more than an hour at a time, your body could use some extra hydration and electrolytes to replace that lost in sweat, especially in the summer heat. But, don’t run out and grab a sports drink just yet; to stay hydrated, save your wallet, and the environment, and just add a pinch of salt to your water bottle, drink an extra cup or two, and grab a piece of fruit if you’ve got a marathon workout ahead of you!”