Special Features - Healthy Family Living

Healthy Family Living

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2 Lacombe Express

HEALTHY FAMILY LIVING, Thursday, May 1, 2014

Introduce your kids to running

By Shauna Ahlquist Special to the Express As parents, we want only the best for our kids and we know that a big part of that is keeping our kids healthy. Running is a great way to ensure that happens. Not only does it improve the health of our children in the present, but an activity like running will set them up for a future of good habits as well.

Kids, just like adults, need to be taught how to do something new and running needs to be a gradual learning curve. You won’t have success by just telling them to go run 5km. So how do we safely and successfully get our kids running? Most importantly, make it fun! If kids are having fun they don’t even realize that they are getting fit. If kids are having fun they are willing to do it again.

They need to be taught how to pace themselves. Most kids think running means going as fast as they can for as long as they can.

Kids need to be shown to run at a slower, more controlled pace so that they can run longer. Introducing a run/walk program that gradually progresses over several weeks is the ideal way to go. Go to www.therunningclinic.com for

a recommended learn to run program for kids of all ages.

Running shoes that are light on their feet and quite minimal, rather than a heavy stiff shoe is recommended. While there are a few kids out there that may need some kind of corrective footwear, for most kids this is unnecessary.

Our bodies adapt to our environment, especially if we introduce new things slowly. Don’t you remember when we were kids and those first few days every summer where it was painful to walk barefoot across some gravel. By midsummer we were running barefoot across that gravel with no pain or discomfort. Minimal running shoes allow our feet and legs to respond more accurately to our environment, improving our ability to function effectively in our environment and reducing the risk of injury.

Having kids do a few stretches before and after their run will also help reduce the risk of injury and improve their recovery process. Stretching the thigh and calf muscles are very important with running. But your whole body is in motion while running so it worth doing some trunk and arm stretches as well. If they are having any pain with running a few days rest from running

should resolve this. If it doesn’t then the running program or their technique may need to be modified. And if pain persists then a visit to your local physiotherapist may be helpful in identifying any movement issues that

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may be causing their symptoms.

In the end, running needs to be fun! Some kids thrive on competition, some like having goals, some respond well to rewards. Find what works for you and your kids.

Finally, run with your kid! If they

see you doing it, they’ll be more likely to do it. And that time spent together will likely improve your relationship with them as well.

Win-win for everyone!

Shauna Ahlquist is a physiotherapist at Lacombe Physiotherapy Clinic

reasons why you should advertise in your local newspaper

CREDIBILITY

– Polls show people believe newspapers offer the most believable advertising. The offer is there to read over and over again.

It does not intrude uninvited and then vanish.sh.

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Tear sheets verify that an ad ran as scheduled. Advertisers have tangible proof that their ad reaches their audience.

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Talk to a sales representative today for more information

www.blackfalds.com

403.782.5303

Lacombe Express 3

Thursday, May 1, 2014, HEALTHY FAMILY LIVING

A look at the many health benefits of swimming

BY KIRSTEN PALARDY Special to the Express Most people enjoy splashing in water at a pool or outdoor park, and children especially seem to take to the water as a favourite pasttime.

What a lot of people don’t realize are the many health benefits of swimming, even if it is just splashing around with the kids or swimming a few casual lanes or laps.

“Whether you’re swimming for leisure or fitness you’re getting a great workout and getting different types of aerobic fitness and cardio whether that’s doing laps or chasing your kids up and down the slide stairs,” said program specialist Ashley Masko at the G.H. Dawe Recreation Centre.

Masko also said that swimming is good for people who have injuries due to sports or car accidents or for those suffering from joint issues like arthritis because it is so low intensity and low impact.

For youth Masko said learning

to swim is a great life skill and that learning to swim is important especially in places like Canada where we have lots of lakes and rivers.

“Swimming is a part of a lot of people’s leisure whether it’s at the pool or a lake. It’s something kids can get out and do and be active but get to have fun at the same time.”

Swimming lessons are avail-

able from four months up and Masko said starting children in the water early is key to their swim-success.

“With the babies coming into the water you’re participating with your child in a group setting and doing introduction to water, water activities and even submerging them if parents are comfortable,” she said.

A big part of lessons is sim-

ply getting children used to putting their face in water, blowing bubbles and moving through the water on both their stomachs and backs.

After the baby stage, swimming lessons become progressive where children learn introduction to water, proper water habits like entering and exiting the pool safely and building swimming skills.

“We offer the Red Cross swim lessons which focus on technique and building swimming skills from beginning to end to where they are starting to learn the stroke development and endurance aspects of swimming.”

Masko said there are basics that even parents can work on with their children including borrowing some pool equipment like flutterboards and noodles just to introduce their children to the idea of floating and kicking in water.

“A lot of what parents will do are jumps in from the edge of the pool with parents to assist them in or starting the process of blowing bubbles and putting their face in the water.”

She said swimming is fun for all ages and that with so many different amenities available at Red Deer swimming facilities there is no end to the fun to be had.

“It’s not just the little guys or the older brother or sister, swimming is really just accommodating for everyone.” kpalardy@reddeerexpress.com

SUMMER DANCE CAMPS

KINDER KAMP $120

July 21-24th in Blackfalds / Aug 11-14th in Lacombe Ages 3-6 9am-12pm (Snack Provided) *Registration * 4 days filled with dance, gymnastics, music, before June 1st drama, crafts, friends & FUN!!!! gets you a free

T-SHIRT!!!!!!

GOT THE EDGE CAMP $160 July 21-24th in Blackfalds/Aug 11-14th in Lacombe Ages 7-12yrs 1pm-4pm (Snack provided) * 4 days filled with a variety of dance styles and different qualified instructors. Tap, Hip Hop, Jazz, Lyrical, Acro, Musical Theatre, Disco and MORE!!!! All levels welcome.

OVER THE EDGE CAMP $275

For more information contact dancer’s edge at 403-391-3124 or visit our website www.dancersedgestudio.ca

Aug 18-21st in Lacombe Ages 12yrs & Older 9am-3pm (Lunch & Snack provided) * Looking to expand your dance knowledge and learn from highly sought after instructors?? Ready to get back into dance shape for your upcoming season?? Then this is the camp for you!! Take a variety of different dance classes from teachers coming from all over Canada and the US. Must have previous dance experience as this camp is going to WORK you and take you Over the Edge!! Open to all studios.

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24/01/14 9:13 AM

4 Lacombe Express

HEALTHY FAMILY LIVING, Thursday, May 1, 2014

What to do when beginning an exercise regimen A personal trainer can help men and women acclimate themselves to a new exercise routine At the dawn of a new calendar year, many people decide it’s time to turn over a new leaf and shed those extra pounds that accumulated over the previous 12 months.

The resolve to lose weight is perhaps never stronger than at the beginning of a calendar year, when the holiday season has passed but those added inches on the waistline remain.

Though it’s noble to want to lose weight and improve health, regardless of what time of year it is, there are precautions men and women should take before beginning a new exercise regimen. * Visit your physician. It’s best to get a full physical before beginning an exercise regimen. A full physical can reveal if you have any health problems that might limit what you should and shouldn’t be doing at the gym. If anything turns up, your physician can develop a plan of attack for you to address the issue. If nothing turns up, then your doctor will probably give you the green light to go forward with few, if any, limitations. * Conduct a self-assessment. Once you’ve visited the doctor and received the go-ahead to start working out, do an honest self-assessment to see where you are in terms of fitness. Walk a mile and time yourself. Do as many push-ups and sit-ups as possible, but be careful to stretch and not push yourself. This self-assessment should not be demanding. Instead, the goal is to gauge where you are and how your body

feels when doing some simple exercises. * Establish your goals. The goal of most people beginning a new exercise regimen is to lose weight. However, there are other incentives as well. For example, some people might be starting to train for a marathon or another sporting event. Whatever the reason, know why you’re getting started, as such goals can help you monitor your progress as the year goes on. * Start slowly. Caution should reign supreme when beginning an exercise regimen. Diving into the deep end at the onset increases the risk of injury, which could limit activity for months to come. First get your body acclimated to exercise, then gradually challenge yourself as you see fit. * Leave time to recover. Though it might feel rejuvenating to get back to exercising, it’s important for everyone, but especially those who are just starting, to allow themselves some time to recover. Allow your muscles and joints to recover between workout sessions. Frequency of sessions can increase as your body gets acclimated, but at first allow a day or two between sessions so your body can recover. * Listen to your body. Exercising after a long hiatus from routine exercise won’t be easy, and your body is likely going to tell you that through certain aches and pains, if not nausea, dizziness or shortness of breath. If any of these symptoms appear, take a break. This could be your body telling you that you’re asking too much and

you need to take your foot off the gas pedal for a little while. * Consider hiring a personal trainer.

Many people are overwhelmed when entering a gym after a long time away. If you find yourself intimidated or simply don’t know where to begin, hire a personal trainer. Many charge by-the-session, so you can learn which machines to use and how to use them after a session or two and then

The protection your family needs, the peace of mind you deserve.

continue working out on your own. If joining a gym as a new member, the gym might offer a couple of complementary personal training sessions. If so, take full advantage of this offer.

When beginning a new exercise regimen, don’t forget to let caution reign until your body has adjusted to this healthy lifestyle. www.newscanada.com

At Alberta Blue Cross, your health is our only focus. That’s why our new Blue Choice health plans offer higher benefit maximums than ever before and affordable benefits to maintain your family’s health and well-being.

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Lacombe Express 5

Thursday, May 1, 2014, HEALTHY FAMILY LIVING

Spring clean your How to beat spring allergies routine and diet Registered dietitian, Tristaca Curley, encourages everyone to say good-bye to winter hibernation patterns and to say hello to the “spring cleaning” mindset for tidying up your daily routine.

Here’s a snapshot: Get moving: It’s true that during a long, cold winter in Canada many of us pack on extra padding by eating calorie-dense foods and adopting a more sedentary lifestyle. So with the arrival of spring, it’s time to change that, says Curley. “As the temperatures rise, enjoy the weather and get outdoors, grab a frisbee, or hit a park trail to keep your metabolism revved.”

Eat the colours of the rainbow: With warmer weather comes a new crop of spring fruits and vegetables – and one of the best ways to spring clean your diet routine is to add colourful produce to your meals. The best rule of thumb is to choose from every colour of the rainbow like fresh blueberries, red peppers and leafy greens to up your intake of essential vitamins and fibre.

Enjoy your favourite snacks: People often want to shed weight

ALL INSTRUCTORS ARE ZUMBA CERTIFIED

Warmer weather and more sunshine is a welcome relief from the snow and cold, but for many allergy sufferers, there is more than just spring in the air. Weeds, grass and tree pollen travelling through the air can often bring about symptoms such as nasal congestion, runny nose and sneezing. For those with asthma, seasonal allergies can be more than just a nuisance since the same environmental factors can also trigger an asthma attack.

Though avoiding seasonal allergens is not always possible, it is important to understand what triggers your symptoms and how to alleviate them.

Nagging nasal symptoms: For nasal congestion, runny nose and sneezing,

in the spring in order to look and feel good for beach season.

Depriving yourself is not always the answer, however. The good news is that those who find ways to incorporate the things they love into their daily diet are more likely to achieve their long-term weight loss goals. If you are a soda pop fan for example, Curley suggests mini cans of Coke which have 100 calories or fewer per serving. Craving a burger?

Consider keeping calories in check by having a slider, skipping the cheese and then loading it with your favourite vegetable toppings, like lettuce, onions and tomato.

Increase your fluid intake: We’ve heard it before but hydration is key to overall health and most of us don’t drink enough during the day. What’s more, we often mistake thirst for hunger and end up eating unnecessary calories, which can sabotage our spring weight loss goals.

More ways to make healthy changes to your life can be found online at www.fuelingwithfood. com.

there are many over-the-counter antihistamines and decongestants available to help address these bothersome symptoms. Drug-free nasal strips may offer additional relief of nasal congestion at night to help improve sleep, opening up the nose and thereby improving airflow. For more severe symptoms, talk to your doctor about prescription treatment options.

Itchy and irritated eyes: Over-thecountereye drops can help soothe symptoms, or talk to your doctor about prescription treatment options.

Long-term lung issues: Seventy-five per cent of asthma patients also suffer from seasonal allergies. To reduce the risk of an asthma attack during allergy season and throughout the year, it’s important to take your asthma medication(s) as prescribed to relieve symptoms and help maintain control.

At your next visit, talk to your doctor about your allergy and asthma symptoms and discuss which treatment options may be right for you. www.newscanada.com

www.newscanada.com

& HOT YOGA

Blackfalds Family & Community Support Services (FCSS) What Services Does FCSS Offer?

As the needs of the community continue to evolve, FCSS services change to respond to those identified needs. If you are seeking support you can visit the FCSS office to access information such as: t Community Courses t Workshops t Community Group Support t Employment Support t Information & Referral

LACOMBE TUES 9PM ~ Heated Yoga WED 9AM ~ Zumba (childcare) WED 8:30PM ~ Zumba THURS 8PM ~ Zumba SUN 7PM ~ Heated Yoga

BLACKFALDS

What is FCSS?

THURS 8:30PM ~ Heated Yoga SAT 10AM ~ Zumba (childcare)

LACOMBE Wolf Creek Dr. 403-782-1802 BLACKFALDS Hwy 2A. 403-885-1805

VISIT WWW.DANCEREDGESTUDIO.CA FOR MORE INFO

Drop -ins $10 Punch Pass 6 for $50 12 for $100

Seniors Week 2014

Blackfalds Family and Community Support Services (FCSS) is a cost sharing program between the Province of Alberta and the Town of Blackfalds to provide preventative social programs in our community.

Local autonomy is a cornerstone of the FCSS philosophy that allows local programs to develop services that meet unique needs of individual communities.

For more information contact us at 403.600.9066

June 2 - 8, 2014

Celebrate with us!

June 4, 2014 1:00 - 3:00 p.m.

Blackfalds Seniors Centre Join us for coffee, tea, snacks and entertainment!

For more information please call 403.885.6247

www.blackfalds.com/fcss

6 Lacombe Express

HEALTHY FAMILY LIVING, Thursday, May 1, 2014

Make the connection: poor marriage equals poor health It baffles me that so many of my clients – smart, savvy people – fail to make the connection between their bitterly unhappy marriage and some of their health issues, including chronic stress, anxiety and fatigue.

Debra

MACLEOD Although a person’s home is supposed to be his or her haven, a shelter from the storm of work and daily life, too often the marital home is a place of anger, accusation, spite and resentment.

Instead of passing in the hallway and exchanging warm smiles or a frisky hipcheck, spouses dish out cold shoulders and the silent treatment. Instead of showing interest in each other’s day or offering to pour a glass of wine for a wound-up spouse, spouses shout about how they have it worse and how their partner has it easy.

Instead of speaking to each other in friendship, with intonations of love and good humour, spouses speak to each other in tones of contempt, criticism and derision.

Research has shown a connection between emotional and physical well-being.

It has shown that there is a link between high-conflict, high-stress marriages and even more serious health conditions, such as heart disease and high blood pressure.

Frequent arguments trigger unhealthy changes in the body, some of which can

lead to diabetes, depression and even delayed wound healing.

Worst of all, it isn’t just spouses that feel the sickening effects of an unhealthy marriage. Children who must endure an unhappy home life also suffer from a range of ailments from chronic stress-related stomach aches and low self-esteem to poor academic performance and difficulty interacting with peers. They are also more likely to demonstrate behavioral problems.

As they move into adulthood, children from high-stress or dysfunctional homes are more likely to enter into unhealthy

long-term relationships that are full of contempt, misery and even abuse. Simply put, children who grow up watching their parents hate each other are at a disadvantage. These kids learn by example that yelling, blaming, name-calling and even intimidating and assaulting someone you supposedly “love” is normal behaviour.

The fact is, not all unhealthy marriages can be cured. If a spouse has no empathy or humility, or if there are elements of abuse or intimidation toward a spouse or a child, the marriage likely cannot be fixed.

In any case, it certainly isn’t the priority.

Your focus should be on saving yourself and your children from harm, not saving the relationship. If your marriage’s health problems are less serious, however, there are ways to improve both it and your family’s health and happiness in the process.

First, make a conscious effort to remove contempt, criticism and defensiveness from your voice tone. Second, show some humility. Instead of automatically blaming your partner for everything – so that any argument or discussion turns into a nasty ping-pong game of back-and-forth blaming – start listening to and acknowledging your partner’s complaints. Third, be more empathetic. Try to see the situation from your partner’s perspective.

Fourth, show more appreciation for what your partner does, whether it’s working long hours in the oil patch, waiting on tables or caring for the kids. Be generous with your praise. Often, the best way to get your own needs met, and to feel loved and appreciated in your marriage, is to show respect for your partner’s needs. Fifth, show kindness and affection to your partner on a daily basis.

Once you’ve taken these steps toward a healthier relationship, you can move on to tackle your problems, whether they concern money, trust, intimacy, in-laws, priorities, whatever. If you need professional help to do this, so be it. After all, healthy marriages lead to healthy spouses and children. It all starts with you.

Debra Macleod, B.A., LL.B. is a marriage and relationship expert in Canada and the U.S., with a private practice in Red Deer and Lacombe.

ADVERTISING Kickboxing TARGETED THAT WORKS FOR YOUR BUSINESS for

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Beginner classes for children 9-13 years

July and August Monday & Wednesday @ 6:00-7:00 pm No experience required Registration by May 23

Lacombe Karate & Kickboxing #20 7102 52 St – Lacombe •403.782.9200

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Lacombe Express 7

Thursday, May 1, 2014, HEALTHY FAMILY LIVING

Swing into moving this summer season

By Roanna McLenahan Special to the Express Spring time is an excellent time to get even more active. We can finally all get outdoors and start enjoying activities that we love doing such as walking, gardening and golf.

It’s important that we move properly and enjoy pain free movement when

we start our new spring activities.

The way we move can help prevent injuries and also correct ongoing pain syndromes that limit and restrict our health. Physiotherapists are movement specialists and can help you move better and more often.

Visit your Physiotherapist to get you golfing again

with treatment and movement options for golfing mechanics that support joints and allow you to enjoy golf for many years.

More tee times!

Consider finding a physiotherapist to help you move better into your spring activities.

Roanna McLenahan is a physiotherpist at Lacombe Physiotherapy Clinic

The following SMART tips (stretch, move, add it up, reduce strain, talk to a physiotherapist) approach to your mobility will enhance your enjoyment and increase your success towards a healthy you.

SMART GOLF TIPS Stretch before and after your golf game especially your back and hips. Arrive early to allow for a warm-up prior to your first swing.

Move with good technique.

Take golf lessons to ensure that your joints are moving safely to improve your efficiency and performance. Leave the golf cart and walk for increased fitness. Rehearse your swing at every hole to improve your mobility and technique.

Add up the golf games for increased fitness by pacing yourself and start your season slowly if you haven’t been active over the winter.

Reduce strain by choosing equipment that will match your skill level.

Carry your golf bag over both shoulders and walk upright and always try to push your cart rather than pull it.

Talk to your movement specialist.

Physiotherapists are healthcare professionals who help people of all ages and lifestyles gain and maintain their desired level of active living and physical mobility. With their applied knowledge and understanding of the human body in action, physiotherapists are able to help you to increase your mobility, relieve pain, build strength and improve balance and cardiovascular function.

Physiotherapists not only treat injuries, they also teach you how to prevent the onset of pain or injury that can limit your activity.

403-782-5400

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8 Lacombe Express

HEALTHY FAMILY LIVING, Thursday, May 1, 2014

Radial Shockwave Therapy Physical Effects of Radial Shockwave:

R

adial shockwaves offer a non-invasive treatment solution for chronic soft tissue pathologies. Local treatment of the affected area will enhance and reset the healing pattern. Today there are several working hypothesis for the physical effects of radial pressure waves: • • • •

Pain reduction Increased metabolism, promoting the release of pain and inflammatory inhibiting substances Revascularization, promoting tissue healing and regeneration Reduced muscle tone

Conditions Treated: Plantar Fasciitis

Hip Bursitis

Osgood-Schlatter Disease

Tennis Elbow Golfer’s Elbow

Achilles Tendonopathy/ Tendonitis

Bone Healing of Non-Union Fractures

Morton’s Neuroma

Jumper’s Knee

Myofascial Trigger Point Relief

Rotator Cuff Tendonitis/Tendonopathy

Shin Splints

Cellulite

Lacombe Physiotherapy Clinic

is now offering Radial Shockwave Therapy.

Visit our website for more information

www.lacombephysio.com Call us to make an appointment for Shockwave Therapy for treatment of your chronic condition

403-782-5561 #6220 - Highway 2A Lacombe, AB T4L 2G5

(403) 782-5561 getbetter@lacombephysio.com

Office Hours: 8:30am - 7 pm Monday 8:30am - 7 pm Tuesday 8:30am - 7 pm Wednesday 8:30am - 7 pm Thursday 8:00am - 3:00 pm Friday