Manual Works Rehab And Fitness

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Manual Works Rehab And Fitness

Manual Works is a multidisciplinary rehabilitation team that aims to work together to help you return to your activities and prevent re-injury.

08/18/2025

Happy Myth Buster Monday!

Myth: “There is a best time of day to exercise.”

Reality: The best time to exercise is the time that works for you! Whether it’s morning, midday, or night, what matters most for your health is that you move. Consistency beats timing every time.

Don’t forget to stay active daily!

08/11/2025

Myth Buster Monday is back!

Myth #5: “Since I’m very active, it doesn’t matter what I eat”

Reality: Unfortunately, you can’t just eat whatever you want and burn it off through activity. The phrase “you can’t outrun a bad diet” holds true. One medium-sized chocolate chip cookie may have approximately 120-180 calories, meaning it would take a 35 min walk to use that energy. Additionally, a balanced diet is needed in order to get all the nutrients (fibre, protein, vitamins, minerals etc.) required for good health.

Don’t forget to stay active and have a healthy, balanced diet!

07/21/2025

It’s week 4 of our Myth Buster Monday summer Instagram series! For this week, we’re covering a myth about exercise and age.

Myth #4: “I’m too old to start exercising.”

Reality: Physical activity is important at every age. Even if you’re feeling out of shape or not as fit as you once were, it’s never too late to start or go back to exercising. Staying active through regular exercise is one of the most effective ways to maintain a youthful, healthy body and mind well into your 80s and beyond.

Have a great week and remember: it’s never too late to start exercising!

07/14/2025

Happy Myth Buster Monday!

Myth #3: “Since I’m exercising every day, my time spent sitting doesn’t matter.”

Reality: As more research emerges, it is becoming clearer that prolonged sitting is harmful to health, regardless of how much time one spends exercising. Both joint discomfort and muscle soreness are common in people who sit in the same spot for prolonged periods of time. It is important to limit the amount of time spent sitting.

Have a great week, and remember to spend less time being sedentary!

07/07/2025

Happy Myth Buster Monday!

Myth #2: “I’m too unhealthy for exercise to have any real impact.”

Reality: Regardless of your lifestyle habits, physical activity is still beneficial in reducing risk of cancer, heart disease, stroke, osteoarthritis, type 2 diabetes, early death, hip fracture, depression, dementia, and falls (for older adults).

06/30/2025

Introducing Myth Buster Mondays!

This summer we’ll be starting a new series called Myth Buster Mondays in hopes to fact check any exercise myths that may be circulating.

We look forward to debunking some common exercise myths!

Myth #1: “My schedule is too busy to exercise enough to make a difference.”

Reality: Time is a common barrier to exercise; However, even small amounts of physical activity are beneficial. Small things such as walking, chores and dancing are amazing ways to be more active without sacrificing too much time.

06/23/2025

In honour of National Hydration Day, here is some information on water and electrolytes.

Water is always important for hydration, but if you’ve been working hard and sweating, you may need to have electrolytes in addition to water to replace minerals lost through sweat.

Here are some tips to hydrate well and replace electrolytes:

1. Drink water before exercising to ensure proper hydration
2. Anticipate water and electrolyte needs by planning your workout intensity and environment
3. If you’ve been sweating and need to replenish your electrolytes but are trying to avoid sugar, look for sports drinks that don’t contain any added sugar
4. Pairing plain water with a salty snack such as mixed nuts can help “forge” an electrolyte drink without the added sugar.
5. Coconut water or cactus water are good sources of electrolytes that contain less sugar than the majority of sports drinks
6. Consider limiting exercise to the morning or evening on a hot day to avoid profuse sweating and the loss of electrolytes

In Summary, stay hydrated! Water is almost always beneficial, but if you’ve been sweating a lot, you may need an electrolyte drink in addition to water.

05/12/2025

With the warmer spring weather finally here, it’s time to get outside and tackle the yard work!

Before you get started with the raking, digging, or planting, check out these tips to help you prevent injuries and reduce the pain of yard work.

Tips:
1. Walk/ride a bike for 5 mins and then stretch to warm up
2. Change working positions to minimize the time spent with your back rounded/hunched over
3. Protect your knees from discomfort and inflammation by wearing foam knee pads or having a mat to kneel on.
4. Wear a good pair of gloves that fits to ensure protection, strength, and hand dexterity
5. Use tools to help make work easier and more efficient
6. Check the weight of things before picking them up. Use a wheelbarrow or other tool to help carry heavy items more efficiently
7. Minimize repetitive fine motor movements such as pulling and pinching with fingers (try to use tools instead)
8. Take rest breaks often

Use these tips to enjoy gardening while minimizing injury!

04/17/2025

Are you on your phone right now? What is your posture like?

The average adult head weighs 10-12 lbs. However, when held at a 45 degree angle, there is an increased load on your neck and upper back muscles. This is similar to the different shoulder load created by carrying a milk carton close to your body vs away from your body. With the arm straight out, a much larger load is felt on the shoulder.

Your body will naturally prioritize visual comfort over postural comfort. You will choose poor postures if they ensure easier vision (ex. Bringing your body closer to a phone so that you can see more clearly, despite the poor position it puts your neck/head in). Extra pressure in the neck can lead to mid/low back pain as well as headaches.

Ways to improve tech neck:
- Keep your screen about an arm’s length away (50–75 cm)
- Support your arms with a pillow if needed
- Use a laptop stand or monitor to raise the screen to the right level. Your eye height should be just above the top of your screen
- Sit in a position where your head, spine and hips are stacked, with knees aligned with hips and feet flat on the floor.

Sometimes it may feel inconvenient to prioritize proper posture; but if you do, your neck will thank you.

03/17/2025

You’ve always heard that it’s important to get a good sleep, but do you know why? The following are some important health benefits of sleep.
- Improved mood
- Healthy heart
- Athletic performance
- Regulated blood sugar
- Maintaining healthy weight
- Improved mental function
- Restored immune system
- Stress relief

Here are some tips to get better sleep:
- Create a quality sleep environment (most people sleep best in an environment that is dark, quiet, and cool)
- Exercise during the day (can make it easier to fall asleep and increase sleep quality)
- Avoid screens before bedtime (setting electronics aside for 30 mins before bed can make it easier to sleep)
- Create a consistent sleep schedule (important for the body to have a consistent internal clock - 7-9 hours is recommended)
- Avoid caffeine, ni****ne, and alcohol before bedtime (Caffeine and Ni****ne can make it more difficult to fall asleep and alcohol is associated with lighter, lower quality sleep)
- Talk to a doctor about sleep (If concerned, record sleep experiences/symptoms in a sleep diary and consult a health care professional)

A good night’s sleep can benefit you in a multitude of ways. Don’t forget to properly re-charge your mind and body for the day ahead!

03/03/2025

According to StatsCanada, the number of Canadians who are at risk of vitamin D deficiency (concentration lower than 30 nmol/L) more than doubles during the winter months. 13% of Canadians have a vitamin D concentration lower than 30 nmol/L from November-March compared to only 5% from April-October.

Why does this happen in the winter?
- Vitamin D is produced in the body when skin is exposed to UVB rays from the sun
- 3 reasons UVB ray exposure is reduced in Canadian winters are: 1. Shorter days 2. The sun is less intense 3. Cold weather forces people to either stay inside or bundle up

Here are some things you can do to increase vitamin D levels:
- Eat vitamin D-rich foods (ex. Salmon, cheese, fortified milk, mushrooms, eggs - specifically egg yolks, fortified orange juice, meat)
- Take over-the-counter supplements
- Spend time outside when possible. This could look like going for a walk outside during lunch or in the evening as the sun is out longer and it’s warmer outside

02/14/2025

Happy Valentine’s Day! In the theme of hearts, here are some tips for better heart health from the National Heart, Lung, and Blood Institute.

1. Get quality sleep: lack of sleep quantity or quality can increase the risk of having heart disease, high blood pressure and other medical conditions
2. Eat better: a flexible and balanced diet can improve cholesterol and lower high blood pressure
3. Be more active: being active helps reduce the risk of stroke and heart disease
4. Stop smoking: smoking damages the heart and blood vessels
5. Manage stress: implement healthy coping strategies to improve mental and physical health
6. Control cholesterol: unhealthy amounts of cholesterol can cause high cholesterol and increase the risk of of developing heart disease
7. Maintain a healthy weight: this is important for overall health and can help control and prevent many different conditions and diseases
8. Control blood pressure: it’s important to keep blood pressure in a healthy range. Blood pressure that is consistently higher than 130/80 mmHg can result in serious health issues
9. Manage blood sugar: Having stable blood sugar values is crucial, especially for those who are living with diabetes or risk for diabetes
10. Practice self-care and find social support: Having close relationships, positive social support, and connection to others can assist in maintaining heart-healthy habits

Have a great Valentine’s Day!

Address

1900 Dundas Street E, Unit 3-4
Mississauga, ON
L4X1L9

Website

http://manualworks.ca/

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