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Spring Fitness Tips: Adding Movement to Feel Your Best

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The weather is warming up, the days are getting longer, and now is the perfect time to reset your routine with some fresh spring fitness tips. Movement is essential for your health and longevity. It doesn’t matter if you are an athlete, a weekend warrior, or simply wanting to add more physical activity to your routine. There are so many ways to add movement to your daily routine and boost how you feel, look, and live. 

At Alliance Chiropractic, we work with patients at every age and stage of life. Our focus is on helping you feel your best, avoid injury, and stay active—no matter what fitness looks like for you.

Age is a Number- Keep Moving

There’s a saying that ‘motion is lotion’. Why? Because regular movement supports every system in your body. Here are some of the benefits of physical activity:

  • Boosts energy levels
  • Improves mood
  • Supports heart health
  • Lowers blood pressure
  • Strengthens bones and joints
  • Improves sleep quality
  • Reduce Mind Fog
  • Reduces risk of chronic diseases
  • Helps maintain a healthy weight
  • Strengthens social connections (if done with others)

And you do not have to be running marathons to enjoy these benefits. The key is being consistent – find activities that you enjoy that work for your schedule.

Spring Into Motion With These Spring Fitness Tips

Adding more movement into your daily routine is simple. Here are a few practical ways to move more this spring:

  • Take the stairs instead of the elevator
  • Park farther away when running errands
  • Spend time in your garden – lifting, squatting, and pulling are all great movements
  • Join a local walking group or try a hike on one of Hamilton’s amazing trails
  • Stretch while watching TV or during work breaks
  • Walk your dog (or offer to walk a neighbour’s)
  • Try outdoor bodyweight exercises like squats, lunges, or resistance band activities.

We have some amazing trails and parks in our region. Need some inspiration? Check out our previous blog on the benefits of hiking and some of our favourite local spots in the Greater Hamilton Area.

Move Your Way – Physical Activity that Fits YOU

There is no one-size-fits-all when it comes to movement. Whether it is dancing in your living room, walking the dog, exploring a forest trail, or playing your favourite weekend sport, physical activity should feel natural and enjoyable. The key is to choose what fits your life, your energy, and your interests.

Here are a few ways to think about adding more movement into your day based on your current status: 

  • Getting started? Begin with small steps. Try daily walks or gentle stretches to get your body moving. As you start to feel more comfortable, you can build up the time or intensity little by little.
  • Active on weekends but want more during the week? Add in light activity throughout your weekdays—this could be a short yoga session in the morning, a brisk walk during lunch, or some movement while watching TV. Keeping it simple and regular can make a big difference.
  • Already working out regularly? You might enjoy extra benefits by adding mobility work, cross-training, or recovery-focused movement like stretching, foam rolling, or gentle Pilates. These can help prevent injury and improve how you feel during your main workouts.

No matter your starting point, movement should bring energy to your day—not stress. Try different things and see what makes your body and mind feel their best.

How Chiropractic Care Supports an Active Lifestyle

Your bones, joints, muscles, and nervous system comprise your neuromusculoskeletal system and work together to enable healthy movement and function. Chiropractic care aims to keep your entire system and each component functioning properly so you can stay mobile, injury-free, and performing at your optimal level.

At Alliance Chiropractic, we do not use a one size fits all approach. Our customized treatment plans are based on patients’ individual goals and needs, and strive to:

  • Improve spinal alignment for better posture and performance
  • Reduce muscle tension and joint stiffness
  • Address movement imbalances that can lead to injury
  • Prevent re-injury by supporting proper mechanics and recovery
  • Customize treatment for your unique goals and activity level

Whether you are lifting weights, hiking the trails, or keeping up with your kids in the yard, our team is here to help you move safely and confidently.

Final Thoughts: Movement is Medicine

You do not need a gym membership or hours of free time to build healthier routines. Small changes such as taking the stairs or going for a post-dinner walk, can all add up and provide big benefits over time. 

Spring is the perfect opportunity to add daily movement to your routine with longer days and warmer temperatures. The key is consistency and finding what feels good for you. If pain, stiffness, or old injuries are holding you back or you need some support getting started, we can help.

Contact us if you have any questions regarding this blog or any other health or wellness concern.

Want to stay updated on health information? Subscribe to our quarterly newsletter here.

Information for this blog was sourced from: How Chiropractic Care can Enhance and Support Athletes of all Ages and Levels , and Hit the Trails: Enjoy the Health Benefits of Hiking

Injury Prevention Exercises for New Year’s Fitness: A Safe Start to Your Active Journey

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A new year is a fresh start and people often commit to embracing new habits such as a more active lifestyle. Whether you are hitting the gym, running outdoors, or trying yoga for the first time, preventing injuries is the key to consistency and long-term results. At Alliance Chiropractic, we are here to help you achieve a more active lifestyle, ready with practical advice on injury prevention, workout timing, and building sustainable habits.

Why Injury Prevention Should Be Your First Priority

Starting a fitness routine is exciting, but jumping in unprepared can increase the risk of injuries related to muscle strains, joint pain, or overuse. A focus on proper preparation and technique can save you from setbacks, keep you moving toward your goals, and ensure you reap the benefits of a more active lifestyle.

Warm Up Before Starting

If you are heading to the gym, especially for weightlifting, your joints and muscles need proper preparation. Dynamic stretches improve flexibility, blood flow, and joint mobility, reducing the likelihood of injury.

Stretches for Lifting Weights:

  • Shoulder Rolls and Rotator Cuff Stretches: Prepare your shoulders for pressing and pulling movements.
  • Hip Flexor Stretches: Essential for squats and deadlifts.
  • Wrist Circles: Important for gripping weights during lifts like deadlifts or bench presses.

Pro Tip: Avoid static stretches (holding a stretch for long periods) before weightlifting, as they may temporarily reduce muscle strength. Focus on dynamic, movement-based stretches instead. Visit our blog on 4 stretches to maintain shoulder mobility for more stretches.

Prioritize Recovery for Injury Prevention

Recovery is just as crucial as warming up. Rest days, hydration, and sleep allow your muscles and joints to repair, reducing the risk of overuse injuries.

Hydration Tips:

  • Drink water throughout the day, not just during workouts.
  • Consider electrolytes if you are sweating heavily to prevent cramps.

Rest and Sleep:

  • Aim for 7-9 hours of sleep per night.
  • Incorporate active recovery activities like light yoga or walking on rest days.

For more ways to support your health, explore our blog on Healthy Lifestyle for Longevity.

Why Workout Timing Matters

When you exercise can influence performance and your risk of injury.

  • Morning Workouts: Great for fat burning, but your muscles and joints may feel stiff after sleeping. Prioritize a thorough warm-up.
  • Midday Workouts: Ideal for maximizing form and focus in a less crowded gym environment.
  • Evening Workouts: Your muscles are naturally warmer, making this a great time for heavier lifts or high-intensity exercises.

Read more about optimizing workout timing in our blog on Optimal Workout Timing.

Hobbies That Double as Injury Prevention Exercises

Incorporating hobbies that improve flexibility and strength can be a fun way to stay injury-free. For example:

Yoga – builds balance and mobility, reducing the risk of falls or strains during high-impact activities

Swimming – a fantastic low-impact hobby that strengthens your entire body while being gentle on joints

Tennis – an example of a high energy activity that helps promote cardiovascular health and provides social interaction options

Consistency + Safety = Results

Injury prevention is not just about avoiding setbacks—it is about ensuring your fitness journey is enjoyable and sustainable. Don’t wait until something feels wrong to start taking care of your body – build in injury prevention from the start. By warming up, practicing proper form, and timing your workouts thoughtfully, you can make every session safe and effective.

Step outside and soak up the benefits of fresh air and sunshine. A walk in the woods or a moment in your backyard can reduce stress and re-energize you. Learn more about the  health benefits of being outside in our recent blog. 

Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.

Contact us if you have any questions regarding this blog or any other health or wellness concern.

Want to stay updated on health information? Subscribe to our quarterly newsletter.

Information for this blog was sourced from our blog library.

How to Prevent Osteoporosis: Essential Steps for Stronger Bones

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Osteoporosis, known as the “silent thief,” is a disease that gradually weakens bone density, making bones more susceptible to fractures in the hip, spine, wrist, and shoulder. It can go unnoticed for years, with bone damage detected after a serious break. In Canada, osteoporosis affects over 2.3 million people. At least one in three women and one in five men will suffer a fracture due to osteoporosis, in their lifetime​. Although there is no definitive cause of osteoporosis, taking proactive steps can help reduce your risk of developing this disease. Here are some key approaches to prevent osteoporosis and maintain stronger, healthier bones.

1. Get Enough Calcium for Bone Density

Calcium is the cornerstone of bone health so ensuring your diet contains consistent sources is vital to maintaining bone density. The daily recommended intake of calcium varies with age:

  • Women aged 50 and younger need 1,000 mg per day.
  • Women aged 51 and older require 1,200 mg per day​.

Many people believe they get sufficient calcium through diet alone, but it can be useful to calculate your intake by learning nutritional values on foods like dairy products, leafy greens, and fortified plant-based milk.  Sometimes calcium supplements can help fill in any gaps if you are not reaching the daily recommended amount.  Speak to a trusted health care professional if you are concerned about your intake sources and calcium levels. Here is a list of apps you can use for food and nutrition tracking.

Calcium alone is not enough. Vitamin D is essential to help your body absorb calcium effectively. According to the Mayo Clinic: The recommended daily intake is 600 IU for adults aged 70 and younger and 800 IU for those older than 70​.

2. Build Bone Density with Protein

Protein is essential for bone density and overall health. Studies have shown that protein increases bone mineral density and supports bone health. The daily recommended amount of protein is about 0.4 grams per pound of body weight. For example, a person weighing 140 pounds needs approximately 60 grams of protein daily​. Protein-rich foods such as lean meats, dairy products, legumes, and certain grains (such as quinoa and farro) provide essential amino acids that help keep bones strong and resilient.

3. Exercise for Bone Strength

Exercise is one of the most effective ways to maintain and even build bone density. Regular physical activity stimulates the cells responsible for building bone, helping prevent the gradual thinning of bones. The best exercises for bone health include:

  • Weight-bearing exercises: Activities like walking, running, dancing, and aerobics put weight on your bones, stimulating bone growth.
  • Resistance exercises: Lifting weights, using resistance bands, or even doing water aerobics helps build muscle strength, which in turn supports your bones​.

Engaging in these exercises three to four times per week can significantly benefit bone health and reduce the risk of fractures. 

Plus, strong muscles and good balance reduce your risk of falls, which can cause fractures in osteoporosis-prone bones. It’s a win-win!

4. Avoid Smoking and Limit Alcohol Intake

Lifestyle habits play a major role in osteoporosis prevention. Smoking can speed up bone loss, while excessive alcohol consumption can interfere with the body’s ability to absorb calcium, increasing your risk of osteoporosis. Reducing or eliminating these habits can protect your bones and improve your general health​. 

If you are looking for ways to naturally support bone health, consider incorporating foods or ingredients such turmeric, which have shown benefits related to joint health and managing inflammation. 

5. Maintain a Balanced Diet and Healthy Weight

Maintaining a balanced diet rich in fruits, vegetables, and whole grains provides essential vitamins and minerals that support bone health. Along with calcium and vitamin D, nutrients like magnesium, vitamin K, and potassium play a vital role in preserving bone structure and density.

A healthy weight is also important, as being underweight or overweight can negatively impact your bones. Underweight individuals may have lower bone density, while excess weight can place undue stress on bones and joints, increasing the risk of fractures. If you are concerned about balancing your nutrient intake, consider discussing supplementation with your healthcare provider to ensure your body is getting the essential nutrients​ it requires.

6. Discuss Medications and Health Factors with Your Doctor

Certain medications, such as steroids, can affect bone density over time. If you are taking medications that might impact your bones, talk with your healthcare provider. You want to be sure that treatment options for other conditions are not placing your long term bone health at risk.   

Take the time to review individual factors such family history, hormonal changes, or other health conditions when discussing medication or lifestyle changes with your healthcare provider.  Ask questions. The same strategy doesn’t always work for every individual. There are a variety of ways to help prevent osteoporosis: have the big picture conversation to ensure that all relevant factors are considered when discussing ways to minimize your osteoporosis risk. 

Taking Action Early: A Lifetime of Benefits

Osteoporosis can progress without symptoms but incorporating healthy lifestyle choices can minimize your risk of developing the disease. This includes exercising, consuming a balanced diet, and incorporating the habits outlined above. Although osteoporosis is more common in postmenopausal women, a strong, well-supported musculoskeletal system (bones, muscles, and joints) protects against fractures and promotes function and independence as we age. The earlier you incorporate healthy habits, the better protected you will be.

We Can Help

Alliance Chiropractic is dedicated to supporting your health and wellness. While our focus remains your musculoskeletal system, we are committed to providing you with information to help inform and educate you on other factors that could affect your health. If we don’t have the answers, our team will do our best to help you find the resources that do.

Contact us if you have any questions regarding this blog or any other health or wellness concern. 

Want to stay updated on health information? Subscribe to our quarterly newsletter.

Information for this blog was sourced from osteoporosis.ca, the mayo clinic, and hopkinsmedicine.org