Physiotherapy Can Help You Stay Active This Winter
Fall is officially here, and that means winter is right around the corner! Do you find it challenging to get motivated when it’s cold outside? Are you worried about spending your time slipping and sliding instead of getting a workout? At Peak To Shore Physiotherapy & Sports Medicine, we can help you find ways to stay active safely no matter the weather conditions! Just because it is winter, it doesn’t mean you have to stay indoors. Remaining active in the winter months is just as important as remaining active during other seasons. As the days get shorter and the air crisper, it’s a great time to plan for fun winter activities that can double as workouts. The winter presents several fun activities that can double as workouts. Even something as small as taking a walk around the neighborhood to look at holiday lights or building a snowman with your kids can give you the amount of daily exercise you need.
At Peak To Shore Physiotherapy & Sports Medicine, we can design specialized treatment plans for anyone who may need a little extra push to stay active during the winter. Contact us today to learn more!
Peak to Shore is Supporting Our Community!
At Peak to Shore Physiotherapy and Sports Medicine, we believe that caring for our community goes beyond the walls of our clinic. We are proud to support local programs, events, and sporting clubs that make a difference in the lives of our patients, neighbours, and friends.
Through sponsorship, we’ve had the privilege of contributing to:
- Local sports teams and athletic clubs- helping athletes of all ages stay active and healthy.
- Community events and fundraisers- fostering connection and wellness close to home
- Health and wellness initiatives- supporting programs that encourage movement, recovery, and living your best life
Giving back is an important part of who we are. We’re committed to helping our community thrive- both on and off the field, rink, or stage.
Thank you for allowing us to be a part of your journey and for letting us share in the growth of the community we all love. Together, we’re making a difference!
What Are the Benefits of Exercising During the Winter?
It is undeniable that daily exercise is essential for staying healthy and promoting wellness. It is recommended to get at least 150 minutes per week of moderate-intensity aerobic activity. Depending on the type of workout, exercising in colder weather can meet and exceed these recommendations. Too often, it seems easier to stay in, nestled up in blankets, while it’s snowy and cold, and there is evidence that we workout around 10 minutes less per day in the winter compared with the summer months. With winter, some risks don’t exist in warmer months. For example, slipping on ice as you walk or run on the sidewalk or in more severe risks like hypothermia or frostbite can result from improper clothing or underestimating the temperature. Staying active is a necessary component of well-being and one of the best ways to improve your mental and physical health. Physical activity has been linked to:
- Improved sleep
- Reducing anxiety
- Strengthening bones
- Strengthening your muscles
- Lowering blood pressure
- Lowering your risk of type 2 diabetes and many kinds of cancer
- Maintaining or losing weight
- Reducing the risk of dementia and Alzheimer’s
- Improving balance and reducing your risk of falling
Exercising in the cold can be invigorating and serve as an immune system boost. Even just a few minutes of outdoor exposure during the winter can help prevent both bacterial and viral infections. And since flu season is also in full swing by October, those extra immune system benefits from outdoor activity can be an added bonus. Staying safe is essential, and so is staying active. Anything you can do to spend less time sitting and keep active during the winter months is a step in the right direction!
What To Expect From Physiotherapy Sessions
At Peak To Shore Physiotherapy & Sports Medicine, we want to make sure you stay safe this winter, so you can enjoy doing the season’s activities without fearing a harsh fall or other serious injuries. No matter what winter activity or exercise you’re partaking in, warm-ups should always include a combination of low-intensity movements that will make the physical activity easier to perform.
Our physiotherapists will start with an assessment identifying the factors contributing to your pain and/or injury. We will perform a thorough history to understand more about your challenges and your overall health status.
We will use this information to develop a comprehensive program that includes targeted manual techniques, mobility work, strengthening, and appropriate pain relief techniques. We will progress your program to help you get back to the activities you enjoy in the most efficient way possible.
There are some steps you can take on your own to decrease your risk of sustaining a fall-related injury while participating in winter activities. Snow and ice are the main culprits for many injuries during the wintertime, which is why it is essential to add to your stability. Choose shoes with winter soles for traction. Add slip-on spikes to your boots on the extra icy days to reduce your risk of slips and falls. You can also get a pair of ski or walking poles to help keep your balance.
Our Patients Are Seeing Results
Contact Us Today!
Whether you’re looking for ways to recover from an injury and get moving in the winter, Peak To Shore Physiotherapy & Sports Medicine can help. With November and December just ahead, it’s the perfect time to prepare your body for a safe and active winter season. Contact us today to find out how we can help make your winter season as enjoyable as possible!
Recipe of the Month: Sweet & Sour Tofu
Ingredients:
- 14 oz. extra-firm tofu
- 1 small red onion
- 1 green bell pepper
- 1 red bell pepper
- 1 (1″) piece ginger, peeled
- 2 garlic cloves, peeled
- 1/2 cup canned pineapple chunks, plus 1/3 cup pineapple juice, divided
- 1/3 cup low-sodium vegetable broth
- 3 Tbsp. unseasoned rice vinegar
- 2 Tbsp. reduced-sodium soy sauce or tamari
- 1 Tbsp. ketchup
- 1 Tbsp. light brown sugar
- 1 Tbsp. plus 1/3 cup cornstarch, divided
- 4 Tbsp. neutral oil, divided
- Kosher salt
- Steamed white rice, for serving
- Sesame seeds, for serving (optional)
Instructions:
- Place 3 layers of paper towels or a clean kitchen towel on a plate. Place tofu on towels and cover with another 3 layers of towels or another clean kitchen towel. Place a heavy can or skillet on top of tofu to press moisture out, pouring off excess water and replacing towels as they get soaked, 30 to 45 minutes (you can do this with a tofu press if you have one).
- Meanwhile, arrange a rack in center of oven; preheat to 425°. Cut onion and bell peppers into 1″ pieces. Into a medium bowl or large measuring cup, grate ginger and garlic. Add pineapple juice, broth, vinegar, soy sauce, ketchup, brown sugar, and 1 Tbsp. cornstarch and stir to combine.
- Break or cut tofu into rough 1″ pieces or cubes and transfer to a large bowl; season with 1 tsp. salt. Drizzle with 1 Tbsp. oil and gently toss tofu to coat. Sprinkle with remaining 1/3 cup cornstarch and gently toss until tofu is coated. Arrange on a parchment-lined baking sheet and drizzle with 2 Tbsp. oil.
- Bake tofu, turning halfway through, until light brown and crisp, 25 to 30 minutes.
- When tofu has about 12 minutes remaining, in a large skillet or wok over medium-high heat, heat remaining 1 Tbsp. oil. Add onion and bell peppers; season with salt, then toss to coat vegetables with oil. Cook, stirring frequently, until vegetables start to soften and blister on the surface, 4 to 5 minutes. Transfer vegetables to a plate.
- Reduce heat to medium. Whisk sauce to reincorporate cornstarch and pour into skillet. Bring to a simmer and cook, stirring occasionally, until slightly thickened, about 4 minutes. Add vegetables, tofu, and pineapple chunks to skillet and toss to coat in sauce.
- Divide rice among bowls. Spoon tofu mixture over. Top with sesame seeds (if using).
Sources
- https://www.delish.com/cooking/recipe-ideas/a63349745/sweet-and-sour-tofu-recipe/
- https://pubmed.ncbi.nlm.nih.gov/31193280/,
- https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf#page=56,
- https://pubmed.ncbi.nlm.nih.gov/30719382/,
- https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults