After all is said and done … Post-race recovery

Much of Ottawa was focused on the Ottawa Race Weekend this past weekend with Marathon, ½ Marathon, 10K, 5K, and 2K races being run. Many cities across the county are also hosting their marathons during this spring season. As racers, we have put in kilometers worth of training and hours of planning strategies so that we are as prepared as possible to race our best race. So what happens after the race? Have we put in enough thought about how to recover?

The following tips and recommendations are made to help your body and mind recover:

• Immediately crossing the finish line, try not to stop. Keep you body moving in order to cool it down from exertion. Don’t forget to stretch, eat, drink and rest your body as well.
• In the days following your race, rest, light training and cross training are recommended in order to let the musculoskeletal system recover and to prevent post-race injury.
• To avoid the mental let down, enjoy your accomplishments but also plan new target goals (to focus on moving forward with your training.

Make sure that you take into consideration the length and intensity of your race when planning your recovery strategy. It is also important to make sure to consult with health care professionals when any unusual symptoms occur post-race, especially after hot weather events. A little pre-planning can help you get the most out of your race.

In the end, make sure to congratulate yourself on your achievements!

Is There An App For That?

Well, there sure is! It doesn’t matter what information you need access to, or what activity you want to track, there must be an App(lication) for that. And if you own an iPhone, iPad, Blackberry, iPod Touch, Android or Mac, you are already probably a convert to the App world. We are now able to do things that were thought impossible even a decade ago.

But believe it or not many people have yet to jump on the App bandwagon. Now there is fitness at your finger tips. So if you want to take a first step towards a fitness application, MapMyFitness may help you, as they have one of the fastest growing online fitness-oriented social networks and training applications out there. Millions of runners, walkers, hikers and cyclists use their online training tools.

MapMyFitness actually has a suite of websites including MapMyRide.com, MapMyRun.com, MapMyTri.com, MapMyWalk.com, MapMyHike.com, and MapMyMountain.com – something for everyone! Among other things, you can map your route and track your results just for yourself or compare them with your friends. The good thing is that you don’t have to be an elite athlete or be into serious recreational activities in order to use the functions. If you move, you can use it! Maybe all you want to know is how far you walked the dog each night or the route you and your kids took on your bike ride. A very unique idea to getting someone motivated towards some fitness goals is in the MapMyWalk app that has designed a few challenges for spring, where you can complete your goal over a specified period of time, such as walking a marathon in 30 days. What a great idea!

Of course, depending on your needs, there are many other popular Apps to consider. Here is just a small sampling.

• RunKeeper
  
• Fitness Pro
  
• Interval Timer Pro
  
• British Military Instructor
  
• Gym Technik

Exercise and bone health

It is well known that regular exercise is excellent for your heart, health and well-being. There is also plenty of evidence that proves that regular exercise is essential in warding off various health-related issues; what's not as well known is that people who perform non-weight bearing exercises such as cycling or swimming as their sole method of exercise could be putting themselves at risk for osteoporosis.

 
Bone is living tissue that responds to loads placed on it. If you perform  non-weight bearing exercises your bones won't retain their density like they would with a weight bearing exercise. If cycling or swimming is currently your only form of exercise, you can be proactive in preventing the disease by adding a little variation in your training.

• Weight bearing exercises such as walking, running, skiing, dancing or jumping all help to retain bone density
• Cross training
• Resistance or weight training
• Improving core strength
• A diet that meets your calcium and vitamin D requirements

A common misconception is that osteoporosis is a disease that is limited to aging women since low estrogen causes bone deterioration, in fact it can affect men as well. Care should be taken for young people in particular, since bones keep growing and do not reach peak density until the age of 30.

For those of you that have already been diagnosed with osteoporosis, it doesn't mean you have to stop moving. Instead, perform exercises that strengthen the back, core and hip, and ensure that you supplement your routine with alternate workouts. Before you run out and buy calcium supplements or change your training schedule, it is always a good idea to talk to your doctor for their recommendations first.

References from the SIRC Collection: 

1. Campion F, NeviII A, MedeIIi J, et al. Bone Status in Professional Cyclists. International Journal Of Sports Medicine. July 2010;31(7):511-515.
2. Cedaro R. Osteroprorosis And Cycling. Triathlon & Multi Sport Magazine. July 2, 2012;15(7):76-78.
3. CYCLISTS AT RISK FOR OSTEOPOROSIS. IDEA Fitness Journal. July 2009;6(7):12.
4. Giles M. Bone strength matters. Bicycling Australia. May 2006;(139):52-54.
5. Hamilton A. Cycling health: a bone of contention. Cycling Weekly. September 30, 2010;:50-51.
6. Hawkins K. Cycling: Bad for the Bones?. Bicycle Paper. August 2012;41(6):1-5.
7. Nichols J, Rauh M. LONGITUDINAL CHANGES IN BONE MINERAL DENSITY IN MALE MASTER CYCLISTS AND NONATHLETES. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). March 2011;25(3):727-734.

Never underestimate the power of a good walk

Walking is one of the least expensive and most accessible forms of physical exercise. It can be adopted by people of all ages and abilities, requires no training and is a great benefit to your health. 

Walking isn't an exercise that leads to many injuries, although it's still a good idea to  equip yourself with proper fitting shoes and loose comfortable clothes. Whatever the weather conditions be sure to bring a water bottle so you can keep your body hydrated.

Start slow and grab a buddy

To begin, keep your pace a bit slower than normal to allow your muscles to warm up. Try to add some variation in your walk, if you are on a treadmill change up the incline and pace, if you are outside, climb some hills or stairs to challenge your body. Walking by yourself can be great, but you may be able to remain consistent with your walks if you include a friend or co-worker. Skipping out on exercise is harder if you have someone waiting for you outside.

I already exercise, why should I add walking into my schedule?

• It allows the body to make small changes that strengthen your feet, knees and hips
• Long, brisk walks can boost endurance
• Walking as a form of cross-training gives your joints and muscles a break
• It can aid in recovery from endurance exercise
• Burns body fat, engages ab muscles, builds bone mass, 
• Facilitates relaxation, improves mood, and reduces stress and fatigue
• It can improve sleep quality, increase energy levels, reduce symptoms of anxiety, and improve cognitive function

Studies have also shown that adding just 30 minutes of walking a day reduces the risk of lung disease, osteoporosis, cardiovascular problems and obesity.  Making walking part of your everyday routine can be easy if you take the time to make it a priority and recognize that exercising regularly is essential for maintaining a healthy, happy lifestyle.

References from the SIRC Collection:

1. Crust L, Keegan R, Piggott D, Swann C. Walking the Walk: A Phenomenological Study of Long Distance Walking. Journal Of Applied Sport Psychology. July 2011;23(3):243-262.
2. Doyle-Baker P. Mall Walking: A New Strategy for Physical Activity Among Older Adults. Wellspring. February 2007;18(1):2-4.
3. Halvorson R. Join or Start a Walking Club. IDEA Fitness Journal. April 2012;9(4):14.
4. Have a Walking Lunch. Running & Fitnews. May 2012;30(3):15-18.
5. Lipsey D. An Inadvertent, Early Testimonial to the Benefits of Walking. Marathon & Beyond. July 2009;13(4):14-16.
6. Sugiyama T, Francis J, Middleton N, Owen N, Giles-Corti B. Associations Between Recreational Walking and Attractiveness, Size, and Proximity of Neighborhood Open Spaces. American Journal Of Public Health. September 2010;100(9):1752-1757.

A step in the right direction

As I write this blog post I sit at a computer and you probably are as well. When does sitting become excessive? Does sitting really affect your health? Many doctors and health practitioners claim that prolonged sitting (one hour or more) can in fact have a serious impact on your health.

Results of prolonged sitting:

• Reduces energy levels 
• Increases risk of weight gain
• Six or more hours of sitting a day can take up to five years off your life
• Increases the risk of type 2 diabetes, heartdisease, kidney disease, various cancers 
• May lead to weak arches in your feet and lower back pain

Here are some practical solutionsto get you moving throughout your busy day:

• Take 2 minute breaks between long sitting periods to stretch and move around
• Change your workspace so you will have to frequently change from sitting to standing position
• Try switching between a stability ball and a chair
• Add 30 minutes of brisk walking or running a day
• Park 10 minutes away from the office
• Take a 10 minute walk around the neighbourhood before you eat lunch
• Perform exercises at your desk 

After reading this blog, you might've already stood up and taken a walk around and if not, you're probably about to. Take a step in direction of health, happiness, and a longer life!
 

References from the SIRC Collection:

1. Archer, Shirley. Walking boosts brain health. Fitness Journal. March 2011; 8(3):72.
2. Easy ways to start. ParticipACTION. 2013: 1.
3. Gann, Carrie. Sitting Ourselves to Death? Study Says Cutting Couch and TV Time Could Bump Up Life Expectancy. ABC News. July 9, 2012.
4. Keller, Joy, Kline Jessica. Sitting is a death trap. Fitness Journal.  January 2013; 10(1):96.
5. Reduce pain caused by Daily activities by IDEA. Fitness Journal. March 2011; 8(3): 88.
6. 10 Tips For An Active Day… Every Day! ParticipACTION.  1-2. 
7. Workplace physical activity. Got 10 minutes? ParticipACTION. April 2013; (4):1-2.

Adventure Travel and the Older Adult

With summer in full swing, many older adults will be boarding planes, trains and ships to head off for their latest travel adventure. Research shows that the aging population, with their improved health and disposable incomes are looking for trips that are stimulating culturally, socially and that include a lot of interaction and adventure. Many individuals or couples are increasing their level of physical activity in retirement and are seeking trips that will give them a challenge.

Before choosing a trip or adventure, it is a good idea to take a look at the types of activities you will be doing and match them to your skill and fitness level. For example:

1. Easy adventures - involve bus/cross-border shopping trips or cruises
2. Moderate adventures - may include hiking or geocaching
3. Extreme or 'hard' adventures - white water rafting, ziplining, or trekking through the jungle

Every trip involves a little preparation, especially if you plan on pursuing an adventure that will push your limits. Many activities will involve walking, climbing stairs or standing for long periods of time. A good fitness program will include exercises that work the cardiovascular system, increase flexibility, and improve strength and balance.

• Set aside a predetermined time to walk, bike, swim, or participate in an exercise class.
• Investing in a pedometer can provide good motivation and feedback on your progress.
• Incorporate physical activity in your life by; taking the stairs, parking further away from a mall entrance, or pacing while talking on the phone.  All of these little changes will add up to a substantial increase in your physical activity.
• Flexibility training will come in handy for long days of sight seeing.  Stretching is also important for those who will be doing a lot of walking during their travels, experiencing long plane rides or driving for long distances.

People often think of vacations as a time to do less, when in fact many people end up doing more physical activity while away from home. If you want to make the most of your travels, develop a good level of fitness before you take off on your next adventure!

References from the SIRC Collection:

1. Cruising comforts. Active Living. November 2002;11(5):38-39.
2. Luthi W. Adventure travel: an overview. Journal On Active Aging. May 2007;6(3):38-46.
3. Patterson I. Baby Boomers and adventure tourism: the importance of marketing the leisure experience. World Leisure Journal. 2002;44(2):4-10.
4. Rogers M, Rogers N, Page P. Get ready for summer! a fitness program to prepare for vacations. Functional U. May 2007;5(3):1-8.
5. Staats S, Pierfelice L. Travel: A Long-Range Goal of Retired Women. Journal Of Psychology. September 2003;137(5):483-494. 
6. Sugerman D. The relationship of age to motivation and skill development level in outdoor adventure programs for older adults. / Comment l'age agit sur la motivation et le niveau de developpement des habiletes dans les programmes d'activites de plein air axees sur l'aventure, a l'intention des aines. / Como la edad actua sobre la motivacion y el nivel de desarrollo de las habilidades en los programas de actividades al aire libre orientados sobre la aventura y dirigidos hacia las personas mayores. Society & Leisure / Loisir & Société. Autumn 2002 2002;25(2):351-376.
7. Travel by Leisure Care: enriching lives through the fun of adventure. Journal On Active Aging. May 2007;6(3):76-79. 

Walk yourself to better health

Modern society has made life very accessible for humans. We do not have to chase down animals in order to eat, and we have the luxury of travelling from one point to the other without ever having to walk. We can all attest that we are very thankful of modern inventions, which have made our lives much easier. However, with transportation that is readily accessible, we have neglected to do the simple things that humans were meant to do, like walking.

Walking helps reduce the chance of contracting heart disease. It lowers blood pressure, enhances your wellbeing and increases your bone density. Walking is not a complicated activity. A simple daily brisk walk can help you live a healthier life.

A study released by Statistics Canada in 2007 concluded that 48% of Canadians ages 12 and older walked less than 30 minutes each day. The study also found that in the period of a week, 10.8 million Canadians spent less than an hour walking to school, work or to do errands.

Walking is probably one of the least expensive exercises out there. It is not as strenuous as running, but moderate walking when done for a longer period of time can have similar health benefits to running. Walking is also a great way to be introduced to exercising, since there is low impact on joints. People who walk on a regular basis are much healthier than sedentary people.

Most walkers use time to measure their exercise. New research has shown that the farther you walk or run, the more you reduce the risk of contracting chronic diseases.

Tips to getting more distance out of your walk workout:

•  Measure your distance and not the time (find routes where you can cover 3, 5, 8, or 10 kilometres) 
• Increase the distance you cover as you improve your fitness 
• Include one long walk and one speedier walk each week 
• Quicken speed to gradually cover more ground 
• Warm up, cool down and stretch 
• Wear proper shoes, breathable clothing and socks 

For those who do not enjoy or have time to run or hit the gym, walking is a great option. Though it might take you a while to walk enough in order to gain the same health advantages which come from running, the benefits attained from walking will go a long way towards improving your health when compared to a sedentary individual.

References from the SIRC Collection:

1. A SYSTEMATIC REVIEW OF ECONOMIC LITERATURE EVALUATING THE HEALTH BENEFITS OF WALKING. Acta Universitatis Palackianae Olomucensis. Gymnica. September 2010;40(3):123. 
2. Bashir Z. Walk Your Way to Good Health. Parks & Recreation. June 2013;48(6):32-33. 
3. Epping J. Dog Ownership and Dog Walking to Promote Physical Activity and Health in Patients. Current Sports Medicine Reports (American College Of Sports Medicine). July 2011;10(4):224-227. 
4. Johnson S, Boulé N, Bell G, Bell R. Walking: a matter of quantity and quality physical activity for type 2 diabetes management. Applied Physiology, Nutrition & Metabolism. August 2008;33(4):797-801. 
5. Kelly P, Murphy M, Oja P, Murtagh E, Foster C. Estimates of the number of people in England who attain or exceed vigorous intensity exercise by walking at 3 mph. Journal Of Sports Sciences. December 2011;29(15):1629-1634. 
6. Luthi W, Schnitzer C. Transform walking into the highlight of each day. Functional U. March 2006;4(2):1-6. 
7. Morgan A, Tobar D, Snyder L. Walking Toward a New Me: The Impact of Prescribed Walking 10,000 Steps/Day on Physical and Psychological Well-Being. Journal Of Physical Activity & Health. May 2010;7(3):299-307.

International Walk to School Month

by Trent Weir 
Algonquin College Sport Business Management Intern  

October is International Walk to School Month which celebrates the many benefits of active transportation to school. Schools are encouraged to get involved and help promote active transportation to their students by introducing them to the Active & Safe Routes to School (ASRTS) program.

Active transportation can include any form of travel that is physically engaging (walking, biking, skateboarding etc.). Increasing the number of children who walk or ride to school has many positive impacts not only for the children but for the community as well.

Benefits of using active transportation to school:

• Health: Switching to active transportation can add up to 45 minutes of mild to vigorous physical activity to a child’s day.
• Environment: Cutting down on the number of cars driving to school will significantly reduce pollution. 
• Education: Physically active children have longer attention spans which allows for improved concentration. It has also been shown that middle school students with healthy hearts and lungs scored better in math and reading. 
• Community: Participation in programs like a Walking School Bus or simply commuting to school in groups can help bring a community closer together. 

There are also potential financial savings from increasing the number of people using active transportation. In 2010 the Ontario Ministry of Education spent roughly $800 million on busing kids to school. If more children walk or ride to school that spending could be used to improve other areas of our schools.

Some parents may be hesitant to send their children to school by active transportation because of safety concerns. However, an increase in the number of pedestrians has actually been shown to reduce the amount of crime in a neighbourhood. There are also resources, like Elmer the Safety Elephant, to help teach children how to travel safely through their community.

The ASRTS program has many ideas for activities for International Walk to School Month. These resources can be used by parents, teachers and students to help emphasize to their school or community the importance of active transportation. When it comes to the health and well being of children, encouraging them to walk or bike to school is an easy way to increase their physical activity to ensure they meet the recommended daily amount. It can also help them develop the skills to make healthy choices in the future.

References from the SIRC Collection: 
 
1. Børrestrad L, Østergaard L, Andersen L, Bere E. Associations Between Active Commuting to School and Objectively Measured Physical Activity. Journal Of Physical Activity & Health. August 2013;10(6):826-832. 
2. Buliung R, Faulkner G, Beesley T, Kennedy J. School Travel Planning: Mobilizing School and Community Resources to Encourage Active School Transportation. Journal Of School Health. November 2011;81(11):704-712. 
3. Curriero F, James N, Pollack K, et al. Exploring Walking Path Quality as a Factor for Urban Elementary School Children’s Active Transport to School. Journal Of Physical Activity & Healh. March 2013;10(3):323-334 
4. Eyler A, Baldwin J, Schmid T, et al. Parental Involvement in Active Transport to School Initiatives: A Multi-Site Case Study. American Journal Of Health Education. May 2008;39(3):138-147. 
5. Hinckson E, Hannah M. B. School Travel Plans: Preliminary Evidence for Changing School-Related Travel Patterns in Elementary School Children. American Journal Of Health Promotion. July 2011;25(6):368-371. 
6. Larouche R, Lloyd M, Knight E, Tremblay M. Relationship Between Active School Transport and Body Mass Index in Grades—4-to-6 Children. Pediatric Exercise Science. August 2011;23(3):322-330. 7. Nelson N, Woods C. Neighborhood Perceptions and Active Commuting to School Among Adolescent Boys and Girls. Journal Of Physical Activity & Health. March 2010; 7(2): 257-266.