I think many people are ready to leap into 2021 leaving a memorable 2020 behind us. Many things have changed and people are realizing that they really do have to take more responsibility for their health now. We are faced with fewer options regarding social activities and exercise as we navigate through the challenges that COVID has created.
More people have been turning to online engagement for the social aspect, using Facetime apps or Zoom and Skype. These have also been used to help with their activities because many of the fitness facilities have been under lock down as well.
Take this time to reach out to people by phone, or through other technology. I know that there have been many mental health challenges that have come to light during this restricted period. People need other people to interact with, so give a gift of your time to some individuals that may not have the same social outreach that you have. It will go a long way to help with their health because we always discuss how mind and body are one and NOT separate entities trying to co-exist.
We look forward to continue to take care of your health needs during these challenging times.
Dr. Rick, Dr. Eric & the Staff @ Bridlewood Chiropractic Centre
OFFICE ERGONOMICS @hOME
This article is taken from mayoclinic.org and it is a reminder to all of those people who now work full time from home vs the office. Take the time to set up your work environment properly, just because you’re at home, doesn’t make you less susceptible to poor computer and work postures. Get off your couch, or the stool in your kitchen that you are using as a work chair. These don’t support your back properly and many people find neck challenges because they are peering at laptops that have not been set up at an optimal viewing angle.
Also don’t forget to keep moving several times during the day. Remember that inactivity is the new smoking in terms of increased health risks. – Dr. Rick
Office ergonomics: Your how-to guide
A comfortable work space can help you feel your best. Give your sitting work area a makeover with this visual guide to office ergonomics.By Mayo Clinic Staff (April, 2019)
If you sit behind a desk for hours at a time, you’re not doomed to a career of neck and back pain or sore wrists and fingers. Proper office ergonomics — including correct chair height, adequate equipment spacing and good desk posture — can help you and your joints stay comfortable at work.
Ready to give your work space a makeover? Get started making your sitting workstation comfortable with this visual guide to sitting workstation ergonomics.
Choose a chair that supports your spinal curves. Adjust the height of your chair so that your feet rest flat on the floor or on a footrest and your thighs are parallel to the floor. Adjust armrests so your arms gently rest on them with your shoulders relaxed.
Keep key objects — such as your telephone, stapler or printed materials — close to your body to minimize reaching. Stand up to reach anything that can’t be comfortably reached while sitting.
Keyboard and mouse
Place your mouse within easy reach and on the same surface as your keyboard. While typing or using your mouse, keep your wrists straight, your upper arms close to your body, and your hands at or slightly below the level of your elbows. Use keyboard shortcuts to reduce extended mouse use. If possible, adjust the sensitivity of the mouse so you can use a light touch to operate it. Alternate the hand you use to operate the mouse by moving the mouse to the other side of your keyboard.
If you frequently talk on the phone and type or write at the same time, place your phone on speaker or use a headset rather than cradling the phone between your head and neck.
If your chair is too high for you to rest your feet flat on the floor — or the height of your desk requires you to raise the height of your chair — use a footrest. If a footrest is not available, try using a small stool or a stack of sturdy books instead.
Under the desk, make sure there’s clearance for your knees, thighs and feet. If the desk is too low and can’t be adjusted, place sturdy boards or blocks under the desk legs. If the desk is too high and can’t be adjusted, raise your chair. Use a footrest to support your feet as needed. If your desk has a hard edge, pad the edge or use a wrist rest. Don’t store items under your desk.
Place the monitor directly in front of you, about an arm’s length away. The top of the screen should be at or slightly below eye level. The monitor should be directly behind your keyboard. If you wear bifocals, lower the monitor an additional 1 to 2 inches for more comfortable viewing. Place your monitor so that the brightest light source is to the side.
**11 DAY SHRED** RESULTS
We have completed the 11-Day Shred and congratulations to those who were able to participate in this journey! Many have reported releasing weight and inches, however even more important was their improvement with energy, mental clarity and a more sound sleep. Others mentioned their relationship with food was better and they had lost their cravings and decreased the “emotional eating”. They also discussed the convenience of the program and were pleasantly surprised how much easier the fasting days were than they had anticipated!
We had a couple of ZOOM calls to create support, but also had a running FB Group with much of the information and to help each other out.
For myself, I have dropped 10.5 pounds and released two inches around my waist and an inch off the butt with no changes in the other areas of lean muscle regarding arms, chest and legs. I noticed an improvement in my tempo during my long weekend runs and I had no problems with the current weight training program that I follow. I did not change my exercise routines, the only thing I changed was the nutrition routine and added the fasting days.
The idea was to create a reset to usher in the holidays and New Year, but also to get ahead of that New Year resolution and create results. If it works on this old guy, imagine what it can do for you! 🙂
We are setting this up again in the New Year as many people were interested, but unable to commit to this time period. It will run from January 11 – 22nd. There were some who had a staggered start because of other challenges, so don’t worry if you cannot start exactly on that day.
If you are interested in joining the New Year group, please call 416-756-3833 or email me at email@example.com and type SHRED in the subject line.
ZOOM INTO HEALTH CARE
Our monthly Health Care Workshops have been adapted to a Zoom format. The workshop is designed to discuss lifestyle habits that will help with your recovery and understand how to potentiate your health.
Our next workshop will be on Tuesday January 12th at 7:30-8:30 pm ET.
Feel free to email me at firstname.lastname@example.org or call 416-756-3833 to let us know that you would like to attend and the link for the workshop will be sent out to you. I will also be asking all of our new clients, as it is part of their care. Again, there is no cost for our clients and you are welcome to invite family members and friends.
In early 2021, we will be changing our clinic software using a web-based program that will allow online booking of appointments and access to many more features to help our centre run more efficiently. We hope that this translates into an easier interface for all of us to use and communicate. Don’t worry, we will still answer phones if that is your choice and you will still be greeted by people.
There may be some growing pains as we create this changeover, but like any change for improvement, there will be some challenges.
Once we get online, we will invite you to peruse the site!
HOLIDAY HOURS FOR DECEMBER / JANUARY
M. December 21 – 9:30 am – 6:00 pm
Tu. December 22 – 10:00 am – 6:00 pm
W. December 23 – 9:30 am – 6:00 pm
Th. December 24 – 9:30 am – 12:00 pm
F. December 25 – closed – Xmas Day
Sa. December 26 – closed – Boxing Day
M. December 28 – 9:30 am – 6:00 pm
Tu. December 29 – 10:00 am – 6:00 pm
W. December 30 – 9:30 am – 6:00 pm
Th. December 31 – 9:30 am – 1:00 pm
F. January 01 – closed – New Year’s Day
Sa. January 02 – 9:00 am – 1:00 pm
Have a safe, happy holiday and give your families and loved ones a big hug if they are in your social bubble!
From the staff at Bridlewood Chiropractic,
Dr. Rick, Dr. Eric, Desmond, Fiona, Larissa & Yasmine xo