Recreational Activities For 2014

Recreational Activities For 2014Recreational activities such as golf, tennis, fly fishing and bowling have been around for years; so if you’re ready to try something new, check out these trendy recreational activities.

Geochasing & Orienterring

Geochasing is a high-tech treasure hunt: which is a great outdoor recreational activity for all ages. The object of  geochasing is to locate the hidden caches.  A cache always contains a logsheet for you to log your find, and usually a “gift” item. These items turn the adventure into a true treasure hunt! You never know what the previous visitors left in the cache for you to enjoy. The rule is if you take something, leave something of equal or greater value ,and always place your cache item in a clear, zipped plastic bag to protect it from the elements.

The tool for Geochasing is a GPs or global positioning system.

Orienteering is the sport of navigation with map and compass. The object is to run or walk to a series of points shown on the map, choosing routes that will help you find all the points and get back to the finish in the shortest amount of time. The points on the course are marked with flags and punches, so you can prove you’ve been to each marker.   This activity usually takes place on terrain that is heavily wooded, and difficult enough to suit different levels of competition.

The tools of Orienteering are topographical maps, and a compass.

Lawn Bowling

Lawn Bowling is a low impact game that is good for any age and one of the best parts about Lawn bowling is that anyone can play no matter your skill level. It offers mild exercise, a combination of walking in fresh air, with rhythmic arm and body movements.

Lawn bowls is a recreational sport that is played for the challenge and competition, physical activity, the pleasure of spending time outdoors. Lawn Bowling clubs are one of the best places to meet people, enjoy competition, participate in social events and have fun.

The equipment needed to participate is a set of lawn bowls.

Birding

Bird watching is an activity that brings nature to life,  and it is something everyone can do. Birding will get you outdoors and connecting with the environment.

Searching for wild birds in their natural habitat, birding takes you through all types of terrain, from city parks, rural area, woodland, seashores, and mountains. Birding gets you walking, hiking, biking, kayaking, and even mountain climbing.

Getting started in birding is as simple as stepping outside. It requires some basic equipment: a pair of binoculars, two or three different field guides, and a small notebook.

Pickleball

Pickleball is North America’s fastest growing sport. It is a fun combination of badminton, table tennis, paddle tennis, and tennis. The game of pickleball is played much like a ping pong game, with a badminton net placed slightly above ground level and is a hybrid between tennis and badminton.

The game involves the strategies of passing the ball, and quick-volley exchanges at the net, which help develop reflex and coordination skills, as well as quickness and agility. Playing pickleball helps to improve muscular strength and endurance, and increases cardiovascular activity.

Why Stay Active

The British medical journal The Lancet published a new series of studies on the health consequences of physical inactivity. The figures are staggering. “They show physical inactivity is responsible for as much as 10% of the “burden of disease” (years of life lost to mortality or disability) from illnesses as diverse as colon cancer, Type 2 diabetes, and coronary heart”.

The rewards of being physically active are endless,  so  whatever your recreational activity of choice is …. just do it!

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Shadi Fleifel, MPT – Deep Neck Flexor Activation

Chronic neck pain can be caused by having impaired activation of the deep neck flexor muscles.  Strengthening theses neck muscles can help to prevent neck pain.

 

 

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Shadi Fleifel, MPT | Levator Scapulae Stretch

Scalene muscles can become tight from poor posture, excessive sitting and computer work. Learn how to safely stretch this muscle group, which will help to increase your range of motion and reduce the feeling of tightness and pain.

 

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The Truth About Relaxing

The Truth About RelaxingWhen you are under stress, your body reacts as if it is under attack. This is called the fight-or-flight response.  Relaxing your body depends on you eliminating the tension in your muscles.  Stress affects all aspects of your life, including your emotions, sleep routines, relationships and if left unchecked  can lead to serious health issues.

Below are some relaxation tips that are easy to incorporate into your daily routine and especially for those times that you start to feel anxious, and tense.

  • Breathing exercises are one way to relax.   Take a deep breathe in, hold for a few seconds, and then exhale slowly.  Repeat  7 – 10 times.
  • Take a time out and listen to your favourite music for a few minutes
  • Try aromatherapy: place a drop of lavender, or other essential oil onto your wrists or hands. The scent can trigger smell receptors in the nose that connect to the part of the brain that regulates emotions.
  •  Distract yourself from the issue at hand.  Pick up a crossword puzzle or a game of Sudoku. Brain games that require concentration can help take your mind off the stressful situation.

Try to incorporate these tips for relaxing when you have more time available.

  • Take a hot shower
  • Go for a walk with your pet
  • Spend a few minutes meditating or try imagining yourself  in your “Happy Place”.  That could be a childhood memory, a  favorite vacation spot or an imaginary place.  The idea is to get you to stop thinking about what caused  your stress.
  • Keep a journal
  • Yoga!!!   When you become stressed, your body releases hormones that speed up your heart rate and make your muscles tense.

Relaxation

  • gives the heart a rest by slowing the heart rate
  • reduces blood pressure & increases blood flow
  • decreases muscle tension

As you become more relaxed, you will:

  •  sleep better and have more energy
  • have less headaches
  • increase your concentration
  • increase your ability to handle frustration and stressful situations

A variety of different relaxation techniques can help you bring your nervous system back into balance.  There is no single relaxation technique that is best for everyone.   The right relaxation plan is the one that fits your lifestyle,  is easy to incorporate into your daily routine and helps you to relax!

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Shadi Fleifel, MPT – Scalene Stretch

Scalene muscles can become tight from excessive sitting and computer work; by stretching this muscle group you will increase your range of motion and reduce the feeling of tightness and pain.

 

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Shadi Fleifel – Physiotherapist

A simple stretch for our neck

 

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Goal Setting in the New Year

settinggoalsIt is at this time of year more than any other, we start to take stock of our lives and make decision about how to improve ourselves.  Setting goals and following through with them are a great way to make changes in your life. Below are some guidelines on setting goals for the new year.

  • Set goals that can be measured

Specific goals are more effective. An effective goal clearly indicates what you need to do to accomplish the task. This means that you must be able to measure the performance that relates to the specific goal. For example,  I need to spend less time on the computer… should be…I will spend 30 minutes less a day on social media.

  • Set realistic goal.

Goals should not be so big that you experience failure and frustration in trying to reach them.

  • Set short-term as well as long-term goals.

Break down any long-term goals into smaller more attainable goals, this will help to promote success, and keep you motivated.  If your goal is to lose weight, your short term goals might be to start drinking 1 liter of water a day,  incorporate three – 30 minute walks  per week and to go swimming for 40 minutes every Thursday after dinner.

Once a specific goal has been chosen, make sure that it also includes a target date for accomplishing what you set out to achieve.

  • Goals should not be “set in stone.”

Life sometimes gets “in-the-way” of our goal; so your goals may need to be revised in order to achieve them. Don’t feel discouraged if you need to “tweak” your original goal… stay positive.

Many folks use the SMART formula when setting goals:

S – Specific: A specific goal is simple and easy to describe. Stating that you will start an exercise program is not specific. A specific goal is… I will start an evening yoga class two nights a week to improve my flexibility.

M – Measurable: You need to be able to tell if you are achieving your goal.

Be specific about the outcome of each step. “I’ll enroll online this evening and start with a Monday morning class.  I’ll practice at home 3 evenings a week.” That’s measurable!

 A – Achievable: Don’t schedule 4 fitness practices when you know that your job will interfere with your ability to get to the gym. A better goal is to state that you will practice twice a week…. Remember you can always adjust your goals.

 R – Be Realistic: If you haven’t been exercising, and you’ve never done any fitness classes before,  sign up for a beginner class! Signing up for an intensive workout class will sabotage your goals.

 T – Timely: Set a clear time frame to achieve your goal.

Always take time to celebrate your achievements. Reward your hard work along the way as you achieve the small goals, such as booking a massage session to celebrate.

Whatever system you decide to use, remember to stay positive, know that there will be set backs, and surrounding yourself with positive people who will be your cheerleaders!

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Rules to Keep You Motivated | Walking

Rules to Keep You Motivated | WalkingIf you are looking for an easy, inexpensive way to exercise and get healthy, walking is your answer. Walking is good at strengthening muscles, helps brings oxygen and nourishment to your joints, and improves your circulatory system. But like all exercise programs…..how do you stay motivated? Using these 5 basic rules will help you stay on track!

Don’t Exercise Alone

One of the best ways to start and maintain a regular exercise program like walking, is to find a friend who is committed to the same goal as you. If you can’t find anyone in your neighbourhood, try joining an organized program like a walking club at your local Rec Centre.

No one says that your walking buddy can’t have 4 legs! If you don’t have a dog, volunteer to walk your neighbours.

Change up Your Routine

To make your activity more enjoyable, find ways to make it different and interesting, by varying your route.

For example, if walking is your passion, head out for your walk each day in a different direction, and at least once a week try doing something completely different, such as a walk in the park, on the beach or in the woods. You can also head down to your local school or Rec Centre, and do some laps around the track.

Keep Track of  Your Progress

Keeping track of how far, long and often you walk is an important walking strategy because it gives you a real sense of accomplishment.

One of the best motivational tools is a pedometer, because it gives you immediate feedback.

Have the Correct Footwear/Equipment

A pair of shoes/runners is the only equipment you need for walking, so it’s important to choose the right pair for you.

When you go shopping for shoes make sure to measure both feet, and buy the size that fits the bigger foot ( you can always add an insole, if needed, for the smaller foot). Bring the type of socks that you would wear to walk, and also your orthotics if you wear them. You will need to replace your shoes about every 500 miles (as often as every 4 months if you walk every day).

Excuses, excuses, excuses

The number one obstacle to exercising is EXCUSES!

People who make exercise a priority always find the time to fit their exercise routine into their day. If you are not quite there yet, make sure that you have a plan B.  If the weather is horrible, take your walks inside (walk at a mall or indoor track). If you are not feeling well,  or your walking buddy is a no show, go for a short walk; even walking around the block will help you stay on track.

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Christmastime Food Bank Campaigns

testimonials4_ramseyAt this time of year, many of us think about how to give back to our communities.  One of the most traditional methods is to donate to your local food bank. But, besides bringing in non perishable goods and money are there other choice?  There are… StreetSmart, Food For Families, and Food Banks BC.

StreetSmart

StreetSmart started in London, England in 1998 with the goal of ending hunger and homelessness in their city.  They realized that most of us will be going out to dinner during the holidays, and created this simple yet clever premise; asking patrons at the end of their meal, if they’d like to donate $1 to a local food bank.

StreetSmart.org is in South Africa, Australia, New Zealand, India and Canada, and StreetSmart Victoria organizer, Karen Clarke has many of our great local restaurants participating.

How does StreetSmart work?

When guests are seated, the server invites the guests to participate in the StreetSmart Project and points to the information card on the table, and at the end of their meal when the bill is presented, the guests have the option of allowing the server to add a $1 (or more) donation to their bill.

With 100 per cent of the proceeds going to local food banks, such as The Mustard Seed, the charities that serve the community’s most needy will get a big financial boost.

Food For Families Annual Campaign

Join Thrifty Foods in there annual Food for Families Campaign, which runs from December 4th to January 3rd. The program provides customers with the option of adding a $5, $10, or $20 Food For Families gift voucher to their grocery order. Funds are then transformed into fresh groceries for those in need in our communities.

In 2013, the Food For Families fundraiser provided $274,000 to local food banks.  Food for Families supports, Mustard Seed Food Bank, Goldstream Food Bank, Sidney Lions Food Bank, CMS Food Bank Society, Cowichan Valley Basket Society, Saltspring Island Community ServicesFood Banks.

Food Banks BC 

Your $2 donation at the grocery check-out, food banks in BC receive close to $1 million dollars’ worth of fresh fruit, vegetables, dairy and much needed protein every year. The $2 donation through your grocery store ensures a variety of fresh healthy foods critical to every person’s nutritional needs are available to the local community food bank.

That $2 donation goes a long way to help the 94,000 children, seniors and families each month that cannot afford the nutrition so vital to their health.  Grocers participating in Victoria include Thrifty Foods, Save-on-Foods, Fairways, Safeway and Country Grocer.

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Benefits of Massage Therapy

Experts estimate that upwards of eighty percent of disease is stress related; and nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and stress altogether is not realistic, massage has been proven to help manage stress.

Overall Health Benefit of Massage Therapy:

  • Massage therapy increases blood circulation & pumps more oxygen and nutrients into tissues and vital organs.
  • Massage stimulates the lymph system, the body’s natural defense, against toxic invaders.
  • Helps in releasing endorphins, the body’s natural painkiller.
  • Relieves pain and decreases the need for medication.
  • Can relax tense and tightened muscles.
  • Reduces overall stress. It helps the body’s stress response by lowering levels of stress hormones such as cortisol.
Benefits Of Massage Therapy | Massage Victoria BC

Benefits Of Massage Therapy

Physical Benefit of Massage Therapy:

  • Helps relieve muscle tension and stiffness
  • Fosters faster healing of strained muscles and ligaments; reduces pain and swelling
  • Reduces muscle spasms
  • Provides greater joint flexibility and range of motion
  • Reduces blood pressure
  • Enhances the health and nourishment of skin & strengthens the immune system

Emotional Benefit of Massage Therapy:

  • Promotes a relaxed state of mental alertness
  • Satisfies needs for caring nurturing touch
  • Fosters a feeling of well-being and reduces levels of anxiety

Getting a massage on a regular schedule can play a huge part in your overall health.  Budgeting time and money for massages at consistent intervals is truly an investment in your health.  Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

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