Exercise for Persons with a Disability

As we have recently been reminded, an increasing number of Canadians are overweight despite programming being implemented to address the issue (Canadian Community Health Survey). Many programs focus on the general population, but what about those who are Para or Quadriplegic. A recent article from the SIRC Collection discusses the value of exercise for individuals who have little or no voluntary movement (see reference below). The importance of exercising the legs in particular is addressed in their role as the main pump that returns blood to the heart. It is important to perform passive exercise that will help legs retain or improve their flexibility, range of motion, and bone strength, and help in atrophy prevention. Passive/active exercisers can allow the user to exercise from home while in a wheelchair or scooter or to continue their exercise on outings or while on trips. Passive/active exercise is beneficial for those with a wide range of physical disabilities including: paraplegia, quadriplegia, multiple sclerosis, cerebral palsy, arthritis, diabetes, stroke patients or those who have suffered brain trauma.

The Active Living Alliance for Canadians with a Disability also has a variety of resources and information on maintaining an active lifestyle. Resources include:

• Resource Library
• Activity Fact Sheets
• Service Providers & Practitioners Directory

Reference from the SIRC Collection:
Gray, R. Errol (2009). The Value of Exercise for Para and Quadriplegia, Total Access, Fall 2009, p.10-11.

Engagement

SIRC Newsletter now available online: Engagement

With London 2012 Olympics and Paralympics still in everyone’s minds, it’s important to leverage this momentum to get more people engaged in sport. Sport has always promoted inclusion within the community; it supports participation and fun regardless of your gender, religion, ability, ethnicity, age or disability. Sport provides an avenue for leadership and valuable life skills are learned through teamwork and collaboration. We all know what sport can do, now it’s up to us to take advantage of this opportunity and encourage people to get involved and have some fun!

Read more:  http://www.sirc.ca/newsletters/september12/index.html

Don't let age slow you down!

Many of you may not know that the International Council on Active Aging celebrates Active Aging Week, from September 23-29.  A lot people participate in this annual event, with this year's theme being many journeys, many destinations.  To celebrate this week, we are giving some tips for
healthy, active living, so you don't have to let age slow you down!

1. Determine your participation style - Do you prefer being with a running group/fitness class or do you like to fly solo?  Do you like indoor or outdoor fitness?  How much time can you dedicate to your fitness routine?

2. Warm-up - Before any exercise, your body needs time to adjust to the upcoming workout.  Be sure to take your time, rushing through your warm-up routine can increase your chance of an injury.

3.  Strength training - Don't be alarmed, you don't need to be a body builder to lift weights.  Starting with small weights and gradually working your way up will do wonders for an aging body.  Many studies have shown that strength training aids in maintaining muscular mass, benefits your joints and increases your metabolism. 

4. Take a Yoga, Pilates, or stretching class - These low impact classes are gaining in popularity with our aging population.  They are also a form of strength training and as an added benefit, help your balance which can reduce falls.  One class a week is good, but if you can add a daily stretching routine on top of it, you'll be doing your body a favour.

5. Eat a balanced diet - We hear this all the time, but it gets even more important as we age.  Try to get as many leafy greens, vegetables, nuts and fish as you can.  All are excellent sources of vitamins and minerals and will give you the energy you need to stay active.

6. Take your vitamins - If you can get enough vitamins through food, vitamin B12, vitamin C, vitamin E, vitamin D and omega 3's can all be taken as a supplement and are great additions to a balanced diet.

7. Get some sleep - Yes, exercise is important, but it's also essential to let your body recover.  Take a 15 - 20  minute nap each day; put your feet up, turn off the phone and let your body relax for a bit.

8. Regular medical care - Seeing your doctor for regularly scheduled visits is important for everyone.  Even if you are an athlete, we are all prone to the everyday problems of aging.

Exercise is beneficial to everyone, including those with chronic pain or special mobility needs. Even moderate activity can improve your quality of life so get out there, get moving and above all, have some fun!

References from the SIRC Collection:

1. Dudney G. Run for your life! Aging is not the enemy of the runner as long as the running can be kept fresh. Marathon & Beyond. November 2004;8(6):64-68;70-72.
2. Holviala J, Kraemer W, Häkkinen K, et al. Effects of strength, endurance and combined training on muscle strength, walking speed and dynamic balance in aging men. European Journal Of Applied Physiology. April 2012;112(4):1335-1347.
3. Kruger J. Guidelines for physical activity: pointers for active-aging professionals. Journal On Active Aging. January 2010;9(1):34-39.
4. Phillips W, Alvar B. Developing strength in older adults: how much training is 'enough'?. Journal On Active Aging. March 2004;3(2):34-37.
5. Scott D. Beat the aging curve: 25 tips for healthy aging. Triathlete. April 2007;(276):188;190-191.
6. Strength training can relieve knee osteoarthritis. Research Review (International Council On Active Aging). January 28, 2009;9(4):4.

Physical Literacy

SIRC Newsletter now available online: Physical Literacy

Physical literacy is an extremely important aspect in youth development because it provides the fundamental movement skills needed to enjoy the wide range of physical activities that are available to us. Basic motor skills are the building blocks for more specialized movement skills and patterns that an athlete will need to reach greater levels of achievement. Recent studies show that youth who have high physical literacy levels have an increased confidence in their abilities, a greater likelihood of participating in sport, and have a higher tendency to remain active as they age.

Read more: http://www.sirc.ca/newsletters/september13/index.html 

Celebrate in Active Aging Week! Sept 23 - Sept 28

It's active aging week in Canada and this year's theme is "Discover your Community." Active aging events are planned locally which allows organizers in each community the ability to decide what they would like to do.  Events are free for participants and are intended to be fun and educational, with a no-pressure atmosphere.

The idea is based around what successful aging is - it's about engaging in a more active, more varied lifestyle regardless of your age or circumstances. There are many opportunities for everyone to get involved including senior centres, retirement communities, fitness instructors and physical or occupational therapists. Activities don't need to cost a lot of money, all you really need is some initiative, inspiration and creativity.

Of course, planning any activity involves knowing the various capabilities of the participants. Below are some ideas for planning your event:

Low impact activities:

1. Create a scavenger hunt - The focus of the scavenger hunt doesn't have to be the traditional "whomever finishes first wins", instead have the focus be on exploration and enjoying the little things.
2. Plan a walk around the community. Have it mapped out and encourage people to partner up - walking is always more fun with a buddy.
3. Organize an exercise class that focuses on building balance, strength and mobility. There are plenty of videos on YouTube that can be helpful for coming up with exercises that can be easily adapted to suit all abilities.
4. Get some people together to try different sport such as: swimming, kayaking, pickleball, golf, cycling, cross country skiing or snowshoeing.
5. Don't be afraid to include activities that help you learn a new skill: join creative writing class, a cooking class, try gardening or get a group together and go fishing.

Moderate to High impact activities:

1. Dance classes can vary from low to high levels of activity. Ballroom dancing, Zumba, or Swing are just a few suggestions.
2. Plyometric exercises - also known as jump training are intended to mimic the movements needed for specific sports such as skiing, tennis, and basketball. They are specifically designed to increase explosiveness and power. These can be done in a group or individually and should be done slowly at first with the intensity increased gradually.
3. Circuit weight training, Kettlebells, power lifting or Cross fit techniques encourage a full body work out that employs a full range of motion. Try not to shrug these off as a young person's activity - training with weights is the best way to maintain muscle mass in your later years. If you are unsure about trying it out as a newbie, a good personal trainer can make a huge difference.
4. Tennis is a great activity that will work your whole body and provides opportunities for socializing after a game.
5. Hiking intensity can vary depending on the difficulty of the trail. It's a great activity for getting a group together and enjoying the scenery, especially at this time of year.

The bottom line is - do something fun! Use this week as a opportunity to re-commit to a old hobby or try a new one. Staying physically and mentally active leads to better overall health, improves mood and brain health, and can help you connect with friends, family and community.

References from the SIRC Collection:

1. Chodzko-Zajko W, Schwingel A. Transnational Strategies for the Promotion of Physical Activity and Active Aging: The World Health Organization Model of Consensus Building in International Public Health. Quest. February 2009;61(1):25-38. Fun activities from Active Aging Week. Functional U. July 2009;7(4):10-15.
2. Kruger J. Guidelines for physical activity: pointers for active-aging professionals. Journal On Active Aging. January 2010;9(1):34-39.
3. Park C, Chodzko-Zajko W, Rolfe C, et al. A New AGE of physical activity: creating outdoor spaces that promote active aging. Journal On Active Aging. September 2005;4(5):22-24;26;28.
4. PROGRAMS REACH OUT TO OLDER ADULTS. Fitness Management. February 2005;21(2):16.

Defying Father Time: Elite Athletes Career Longevity

The average career span of most major league sport athletes is not long. Even those who defy father time retire earlier than the everyday person working a 9 to 5 job. An NFL player has an average career of 3.5 years, an NHL career is on average 5.5 years and MLB player plays for 5.6 years on average. But there are athletes who are defying the norm of what is the expected longevity in elite athletics.

Peyton Manning of the Denver Broncos is 37 years of age. He is having a career year, even after having neck surgery two years ago. Dara Torres is another example, having qualified and medaled at the 2008 Beijing Olympics for team USA in swimming at the age of 41. Then there is Simon Whitfield who at 38 years of age, just retired in 2013 after a long and successful career, which included Gold at the 2000 Sydney Olympics. But the man who we might say has truly defied father time is Jamie Moyer, who at the age of 49 became the oldest pitcher to win a Major League baseball game.

These athletes are not the same as they were when they began their careers. Peyton Manning has learned to read defenses better than any other quarterback. In addition, he throws a lot of short passes which saves his arm from getting tired at the end of the season. The American swimmer, Dara Torres had 2 coaches, 2 masseuses and a chiropractor as part of her support team on her quest for making Beijing. Simon Whitfield had to learn to swim properly by studying video footage of his swimming form, since he could no longer rely on brute force. And in order to remain at the top, Jamie Moyer set his mind to focusing on the task at hand, established short-term goals and concentrated on just one pitch at a time.

As these athletes age, they have also changed the way they approach their profession. Injuries, competing against younger athletes and the changing nature of their sports means they have had to adjust to changes occurring within the sport and with their bodies. Since they are not as young in terms of athletic longevity, they have to:

1. Make sure they recover properly by sleeping, eating right, and getting regular therapy including massages. 
2. Seek to strengthen their weaknesses by studying video footage, understanding what their opponents’ strengths and weaknesses are, carrying out resistance training to maintain muscle mass and working on their mental preparation. 

As we age, our bodies change and we are simply not able to do certain things in the same way as we could when we were young. With aging in athletic terms, we must evolve and come to understand our limits, learning strategies to compensate for those limits. Even as a recreational athlete, you can age successfully. Even though your body does not work in the way that it used to, you can adapt to the changes. Maybe playing fewer minutes or fewer games might be the solution for you; little changes like this can make a big difference in terms of allowing you to keep enjoying being active.

References from the SIRC Collection:

1. Abel E, Kruger M. Longevity of Major League Baseball Players. Research In Sports Medicine. January 2005;13(1):1-5.

2. Abel E, Kruger M. The Healthy Worker Effect in Professional Football. Research In Sports Medicine. October 2006;14(4):239-243.

3. Albuquerque M, Menezes Lage G, Fernandes Malloy-Diniz L, et al. RELATIVE AGE EFFECT IN OLYMPIC TAEKWONDO ATHLETES. Perceptual & Motor Skills. April 2012;114(2):461-468.

4. Buśko K, Michalski R, Mazur J, Gajewski J. JUMPING ABILITIES IN ELITE FEMALE VOLLEY-BALL PLAYERS: COMPARATIVE ANALYSIS AMONG AGE CATEGORIES. Biology Of Sport. December 2012;29(4):317-319.

5. Nédélec M, McCall A, Carling C, Legall F, Berthoin S, Dupont G. Recovery in Soccer: Part I - Post-Match Fatigue and Time Course of Recovery. Sports Medicine. December 2012;42(12):997-1015.

6. Rüst C, Knechtle B, Knechtle P, Rosemann T, Lepers R. Age of peak performance in elite male and female Ironman triathletes competing in Ironman Switzerland, a qualifier for the Ironman world championship, Ironman Hawaii, from 1995 to 2011. 

7. Whiteside D, Elliott B, Lay B, Reid M. The Effect of Age on Discrete Kinematics of the Elite Female Tennis Serve. Journal Of Applied Biomechanics. October 2013;29(5):573-582.

Two Wheeled Winter Escape

by Leigh Cove
Algonquin College Sport Business Management Intern

Once again winter has settled in, and even though it’s just started people are already counting the days until spring. A lucky few will get to escape and fly somewhere not coated in ice and snow, while the rest only get to daydream. If you are planning a vacation this winter and are looking for a unique experience growing in popularity, consider a cycling holiday.

Cycling holidays or tours offer the opportunity to see idyllic scenery of the country of your choosing and stay active at the same time. Typically cycling vacations are structured so individuals spend the majority of the day on their bicycle and stop at destinations for dinner, some local culture, and well-deserved rest. Popular destinations for cycling holidays are: France, Italy, Spain and Britain.

Cycling tour options are not exclusive to Europe, and can be categorized based on the type of experience you’re looking to have. For example trail versus road biking, seaside views, or local food and wine excursions.

Some things to keep in mind if considering a cycling tour for a winter getaway are:

How difficult will the tour be? 

Many tour companies tend to have a grading system to indicate the level of physical demand one can expect during the rides. Read over tour details so you can have an idea of how many hours a day will be spent on the bike and number of rest periods. Depending on your fitness levels, some pre-trip training would be advisable and a brush up on proper cycling technique to avoid potential strains and injury.

• Take a spinning class to improve cardio capacity. 
• Strength training can be beneficial for endurance. 
• Develop proper cycling posture. 
• Learn how to properly descend hills. 

 Do you know basic bicycle maintenance? 

While some cycling tours have an experienced cycling guide and mechanic accompanying riders, it may be wise to learn the basics of bicycle maintenance and care. Essentials to know would be adjusting seat height, handlebar adjustments, and pedal positioning. Knowing how to make these changes can ensure your bicycle is properly fitted. Having a properly fitted bike will minimize discomfort and joint strains from sustained cycling periods.

No matter the type of cycling and skill level of the tour that you choose for a winter escape, preparation will be the best help with ensuring the ride is a safe and enjoyable experience.

References from the SIRC Collection: 

1. Bini R, Hume P, Croft J. Effects of Bicycle Saddle Height on Knee Injury Risk and Cycling Performance. Sports Medicine. June 2011;41(6):463-476. 
2. Lamont M. Reinventing the Wheel: A Definitional Discussion of Bicycle Tourism. Journal Of Sport & Tourism. February 2009;14(1):5-23. 
3. Louis J, Hausswirth C, Easthope C, Brisswalter J. Strength training improves cycling efficiency in master endurance athletes. European Journal Of Applied Physiology. January 15, 2012;112(2):631-640. 
 4. Medical Assistance The Five Most Common Cycling Injuries. Bicycling Australia. January 2013;(179):108-112. 
5. Oja P, Titze S, Kohlberger T, et al. Health benefits of cycling: a systematic review. Scandinavian Journal Of Medicine & Science In Sports. August 2011;21(4):496-509. 
6. Thomas S. HOW-TO: DESCEND WITH CONVICTION. Road Bike Action. April 2013;7(4):52-58.

What is Physical Literacy?

by Leigh Cove
Algonquin College Sport Business Management Intern

Muscle memory is a well-known term in active living and sport. The idea that once you have learned something and practiced it, your muscles will begin to move with the pattern of the motions each time you use them until those patterns become natural. Physical literacy takes this idea and applies it to the learning and development of a whole range of body movements, and subsequent combinations of motions. Teaching this ‘body language’ is an important corner stone as kids develop into the athletes of tomorrow so they will want to, and can, participate in activity for life.

Canadian Sport for Life (CS4L) has made physical literacy a priority for the first three stages (Active Start, FUNdamentals, and Learn to Train) of long term athlete development (LTAD).

• Progression of Physical Literacy 
• Basic Movements
• Movement Combinations 
• Complex Movement Sequences 
• Skilled Movement

To ensure well rounded physical literacy, CS4L recommends children be exposed to a variety of physical activity that encompass all surface types, activity structures, and player positions. This includes coaching young athletes on how to read their environment and react to it. For example, seeing the position of your teammates on the field and being able to move yourself in the play based on what you see.

One of the barriers to quality physical literacy however is proper training and resources for coaching at the community and grassroots level; limited resources combined with volunteer coach turnover has left a gap in the quality and consistency of physical literacy being taught to young athletes. This is where the LTAD model has come in and is evolving. The Canadian sport community looks to design a system that will better support young athletes and their development. And while not everyone can be an Olympic gold medalist, a solid teaching of physical literacy means a more active future for anyone, child or adult, who just wants to get out there and play.

References available from the SIRC collection:

1. Corlett J, Mandigo J. A Day In The Life: Teaching Physical Literacy. Physical & Health Education Journal. Winter2013 2013;78(4):18-24.
2. Gallant P, Vossen D, Weaving C. In the Zone: Physical Literacy and the Quest for Certified Coaches. Physical & Health Education Journal. Summer 2011 2011;77(2):16-21.
3. Harber V, Schleppe S. Promoting Early Physical Literacy in Alberta. Wellspring. August 2010;21(4):1-4.
4. Norris S. Learning to Train: A Key Stage in Developing Physical Literacy. Wellspring. June 2011;22(3):A1-A4.
5.  Sullivan P, Whitaker-Campbell T, MacKay M. Physical Literacy in Coaching Education Materials: A Case Study of Canada Basketball. Physical & Health Education Journal. Spring2010 2010;76(1):32-35. 6. The meaning of Physical Literacy. Active Living: Newsletters. September 2011;:4.