Physiotherapy is not just about getting you better after an injury. As a physiotherapist, I work with people to help prevent injuries from occurring. Some people like to call this prehabilitation or prehab. Prehab is all about maintaining health and changing bad habits before they lead to injury. Prehab paired with healthy habits can lead to a better quality of life. Below I’ve compiled a list of some of my favorite ways to stay healthy and happy.
1. Get a good night’s sleep.
Sleep plays an important role in physical and mental health (1). It is vital for repairing tissues in the body. Prolonged sleep deficiency can increase your risk of heart disease, kidney disease, diabetes, obesity, stroke, and high blood pressure.
2. Get moving - exercise.
It should not come as a surprise that a physiotherapist is advocating for exercise. Aerobic exercise plays a big part in both primary and secondary prevention of cardiovascular disease (2). Exercise can help control diabetes and obesity, decrease your blood pressure, increase your metabolism, and help prevent and treat osteoporosis. The list goes on and on. The Canadian Physical Activity Guidelines recommend 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week (in bouts of at least 10 minutes) to achieve health benefits. If you have a health condition, please check with your physician or physiotherapist before starting a new exercise regime.
3. Wear good quality footwear.
Good shoes or boots are important for comfort and for safety. Quality footwear is important for everyone, but especially for people who spend long periods of time standing/walking. Ensure that your shoes have good soles (grip is key), they are not too big or too small, they provide adequate arch support, and your toes are not squished (3). If you are unsure if your shoes are appropriate, check in with your physiotherapist. Many shoe stores are also equipped to help you choose the right shoe.
4. Fuel your body – eat.
Without going in to too much detail, good nutrition is an important part of a healthy lifestyle. Our bodies need fuel to function and what we fuel our bodies with matters. Unhealthy eating habits can increase your risk for high blood pressure, diabetes, cardiovascular disease, etc (4). Check out Canada’s Food Guide for recommendations or check in with a Registered Dietician.
5. Don’t get burned – protect yourself from the sun.
Sun exposure can cause premature aging of the skin, wrinkles, cataracts and more seriously, skin cancer (5). It is important to protect your skin, which is the body’s largest organ. To protect your skin, cover up, wear sunscreen (SPF 15 minimum), and limit exposure. Even in the winter, UVA and UVB rays can reach us. Do not forget to wear sunscreen on exposed areas.
6. Drink water.
Water helps to control body temperature, lubricates your joints, protects your spinal cord, aids digestion, and carries nutrients throughout the body (6). Adult males require approx.. 3L of water to remain hydrated and women need about 2.2 L. How much water you need to stay hydrated will depend on things like age, sex, activity level and climate.
If you have any questions about this post or are interested in discussing prehabilitation, please feel free to contact me directly at Strada Health and Fitness. You can call 902-444-1990 or email me personally at ledwards@stradahealth.com. I would love to hear from you. If you unfortunately already have an injury, I can help with that, too. Call to book in with one of the Strada Health and Fitness team today.
References
1. National Heart, Lung, and Blood Institute [Internet]. [Place unknown]: Department of Health and Human Services; 2012 [cited 2016 February 29]. Why is sleep important? Available from: http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
2. Canadian Society for Exercise Physiology [Internet]. [Place unknown]: [Publisher unknown]; 2011 January [cited 2016 February 29]. Canadian Physical Activity Guidelines. Available from: http://www.csep.ca/CMFIles/Guidelines/CSEP_PAGuidelines_adults_en.pdf
3. Canadian Centre for Occupational Health & Safety [Internet]. [Place unknown]: Government of Canada; 2016 [cited 2016 February 29]. Foot Comfort and Safety at Work. Available from: https://www.ccohs.ca/oshanswers/prevention/ppe/foot_com.html
4. President's Council on Fitness, Sports & Nutrition [Internet]. [Place unknown]: Government of the United States of America; 2011 [cited 2016 February 29]. The impact of nutrition on your health. Available from: http://www.fitness.gov/eat-healthy/why-is-it-important/
5. Occupational Safety and Health Administration [Internet]. [Place unknown]: United States Department of Labor; 2003 [cited 2016 February 29]. Protecting yourself in the sun. Available from: https://www.osha.gov/Publications/OSHA3166/osha3166.html
6. Dieticians of Canada [Internet]. [Place unknown]: Dieticians of Canada; 2014 [cited 2016 February 29]. Guidelines for Drinking Fluids to Stay Hydrated. Available from: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Water/Why-is-water-so-important-for-my-body---Know-when-.aspx/