The 4 Best Exercises to Get in Shape and Prevent Injuries (Part Two)

Getting in Shape and Preventing Injuries (Part 2)

Our Resident Commercial Drive Chiropractor, Dr. Farrah Jiwa, believes that some of the best physical activities for your body don’t require the gym! No matter your fitness level or age, we have compiled a list of 4 types of physical activity that can help you get in shape, prevent injury, and lower your risk for disease. Here is Part 2 of The Best Exercises to Do: Getting in Shape and Preventing Injuries . If your health is a priority for 2015, then this is perfect to add to your physical activity regimen!

3) Strength Training

  • If you think that lifting weights will make you look bulky, think again! Lifting light weights helps keep your muscles strong and prevents injuries without bulking them up.
  • Remember that muscles help burn calories, so the more muscles you have the more calories you burn, even at rest.
  • Before starting weight training, come into Backs in Action to learn the proper form from our Vancouver Registered Massage Therapist.

i.      He recommends to start light with just 1-2lbs and then increase by 1lb every week once you’re comfortable. You know when to increase your weight if you can lift the weights 10 times with ease.

4) Kegels

  • These exercises are very important! Dr. Jiwa prescribes them to many if not all of her patients who want core strengthening.

i.     Kegels strengthen the pelvic muscles that support the bladder. This is especially crucial for pre-pregnancy and post natal moms!

How to perform a Kegel Exercise correctly

i.      Squeeze and release the muscles you would use to stop urination or prevent you from passing gas. This is a subtle muscle contraction- think about pulling your navel into your back while lying flat on your back.

ii.      Alternate quick 10 second squeezes and 10 second releases. Another way to think about is it “Speed ems” and “Hold ems” or “Pee fast and Hold on”!

iii.      The contraction of the transverse abdominus muscle, should be “on” all the time while we are doing any activity including sitting, driving, etc.

Now that you know some of the best physical activities for your body don’t require the gym, you can start your new workout routine today!

Aim for 30 Minutes of Aerobic Activities a Day

You can supplement any of the above activities with housework. Remember that raking the yard, playing with your kids or dancing counts as physical activity! Aim for 30 minutes of aerobic activities a day and you can call yourself an active person!

If body pain is preventing you from starting this workout routine, call or email Backs in Action today to book a Chiropractic and  Massage Therapy  appointment.

2917 Hebb Avenue Vancouver BC

Phone: 604-876-9977                 Email: