How Physiotherapy Can Help You Get Healthier
From fad diets to detoxes, the media regularly bombards us with messages about how to get healthier. Even seemingly simple advice like “exercise regularly” can be difficult to navigate when fitness influencers battle it out to prove that their 30-day program is better than the rest.
At PhysioPlus Health Group we want to help you cut through the noise. Our trained experts take a holistic view of health and wellness and understand that good health isn’t just about physical health but mental and emotional health, too. We also know that everyone isn’t starting from the same place — and that’s okay! We’ll meet you where you’re at and help you develop strategies to find a health-promoting regime that works for you.
Despite what you may have read on social media, evidence-based health-promoting behaviors are fairly straightforward. However, they can be difficult to implement, especially between work, family, and other obligations. We get it. That’s why we advocate for small, simple changes that can make a big difference.
Are you ready to start making healthy changes in your life? Call us today to set up an appointment!
What It Even Means to “Be Healthy”
The World Health Organization defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” which speaks to the complexities of health as a concept.
Good health also means different things to different people. For example, an 80-year-old on medication to manage high blood pressure and diabetes might consider herself healthy because she’s still physically active and can live independently. Meanwhile, a 20-year-old with no health conditions and excellent metabolic health might consider himself unhealthy because he struggles with exercise.
Living an entire life free of disease or illness is impossible for most of us. However, we can still strive to live as healthy as possible. Moving regularly, managing stress, and eating a nutritionally dense diet will help you feel your best, regardless of whether or not you meet the WHO’s (or anyone else’s) definition of “healthy.”
Simple Tips for Healthy Living from Our Team
Get Enough Sleep
Getting a good night’s sleep is one of the most important things you can do for your overall health. A lack of deep REM sleep will have physical and psychological ramifications, affecting cardiovascular health, insulin levels, and cognitive abilities. Aim for 7-8 hours of sleep a night.
Move Your Body
Exercise is another health-promoting behavior that has a big impact. Regular exercise improves your metabolic health, elevates your mood, and helps you stay mobile even as you age. Aim for 150 minutes of moderately intense exercise (i.e., walking) each week–that works out to about 22 minutes daily!
Eat a Nutritious Diet
Although it may seem like certain foods cycle in and out of “health food” status, research has confirmed the ideal diet: one that’s varied, with plenty of fruits and vegetables, whole grains, and lean meats. One simple tip for eating healthier is to emphasize adding healthy foods to your meals rather than restricting less healthy choices.
Stay Hydrated
As part of that nutritious diet, ensure you drink plenty of water throughout the day. Hydration helps prevent injuries and may lessen your chances of developing chronic illnesses. Current recommendations vary but usually land at around 8 cups a day.
Meditate Daily
Taking five minutes each day to practice deep breathing and mindfulness can, like exercise, have a radiating effect on your physical and mental health.
Physiotherapy’s Role in Promoting Good Health
Our physiotherapists have several tools to help you live the healthiest life possible:
- We can help you manage or resolve injuries and/or painful conditions that keep you from being physically active.
- We can help you develop a fun, effective exercise program that suits your interests and abilities.
- We can identify areas of musculoskeletal weakness or impairment that might cause problems for you down the road — and give suggestions for managing that impairment now!
- We can show you relaxation techniques to manage stress.
- And much more! When you visit us, we’ll create a customized program that addresses your unique needs.
Find Good Health with PhysioPlus Health Group!
Our team of movement and musculoskeletal experts is here to help you live a full, healthy life. To get started, call us to schedule an appointment today!
Pilates Workshop for Osteoporosis
Have you been diagnosed with Osteoporosis or Osteopenia?
Are you confused by all the conflicting advice about exercising with osteoporosis?
Do you want to learn how to prevent or reverse bone loss so you can reduce your risk of a painful fracture?
Good news! This Workshop is for YOU!
If you have osteoporosis or osteopenia, movement is essential. It’s important to build strength, improve balance and agility, and maintain good posture and alignment to keep your bones strong and reduce the risk of fractures.
Our osteoporosis and Pilates expert, Monica Söderström, has helped many patients with osteoporosis and osteopenia get moving and stay moving…safely.
Join Monica for a dynamic, in-person Pilates Workshop for Osteoporosis and discover:
✅ How to prevent or reverse bone loss
✅ The best exercises for bone health
✅ Which exercises to avoid if you have osteoporosis or osteopenia
✅ How to perform Pilates and other exercises safely
✅ A live Q&A session to get answers to all your burning questions
Pilates Workshop for Osteoporosis
To register or for more information, call:
647.484.3345 or click below.
Register Today!
NOW AVAILABLE!
GROUP CLASSES
& 1:1 PILATES
Every Tuesday and Friday from 1-2 PM
NEW! EVENING CLASS NOW AVAILABLE!
Tuesdays 5:30-6:30 PM
• Increase core strength • Reduce pain and stiffness • Improve your posture • Reduce the risk of injury • Get active again..safely • Increase fitness level
Whether you’re already into Pilates or it’s your first time, this class is meant to make you stronger and be better prepared for your everyday activities.
Contact us today to book your class or a complimentary consultation with Monica where you can learn more about our Group and 1:1 Pilates Classes, discuss your personal fitness goals, and ask any questions you may have.
CALL: (647) 484-3345
Patient Graduation!
Congratulations Rick!
NOW AVAILABLE
Foot Care Services
Our skilled chiropodist, Brandon Maggen uses the latest techniques to give you the best care. We’re here to make sure your feet stay healthy and comfortable.
Contact us today for your foot care appointment!
Simple Strategies for Incorporating Exercise Into Your Daily Routine
Regular exercise is crucial to so many aspects of your health. It can prevent chronic health conditions like cardiovascular disease or diabetes, help you stay mobile well into old age, and even regulate your emotions.
Unfortunately, your workouts are often the first to slip when life gets busy. It can also be challenging to begin a regular exercise routine, especially if you have to fit it into an already jam-packed schedule.
The good news is that you don’t have to work out like a professional athlete to reap the benefits of staying active. In fact, a few simple strategies can increase your daily activity levels – no matter how busy you are!
5 Easy Tips for Sneaking in Physical Activity
1. Park at the far end of the parking lot, so you have to walk a little further to get to the store.
2. Take the stairs whenever possible.
3. Do some stretches or core exercises while you’re watching TV.
4. Go for a quick walk around your building during your lunch break.
5. Try a micro-workout. Micro-workouts are short, 10-minute circuit-style workouts that pack a big punch. Keep a set of dumbbells by your desk and work out on your break!
Visit PhysioPlus Health Group for More Tips!
Our physiotherapists can work with you to develop a program for daily physical activity, no matter your needs. We can show you efficient strength training routines, suggest daily mobility exercises, and help you set movement goals. We can also help you resolve any pain or other conditions that might limit your physical activity.
Incorporating movement into your daily routine helps exercise feel like second nature. Schedule an appointment to get started!
These garlic parmesan stuffed mushrooms are a flavor explosion in every bite! Loaded with garlic, cream cheese, parmesan cheese and fresh herbs, these mushrooms will be the first appetizer to go at your next gathering.
Feel Better by Eating Better!
Garlic Parmesan-Stuffed Mushrooms
15 mushrooms
1 tbsp canola oil
2 tbsp garlic, chopped
½ tbsp kosher salt
½ tbsp black pepper
8 oz cream cheese, softened
¼ cup Italian breadcrumbs
½ cup shredded parmesan cheese, divided
2 tbsp fresh parsley, chopped
1 teaspoon kosher salt
1 tsp black pepper
fresh parsley, chopped, to garnish
Preheat oven to 350° F (180°C). Cut the stems off of each of the mushrooms and finely chop them, setting the mushroom caps aside for later. Heat the oil in a pan over high heat. Cook the chopped stems with the garlic, salt, and pepper for about six to eight minutes, constantly stirring. Remove from heat. In a medium bowl, combine cooked stems, cream cheese, breadcrumbs, half of the parmesan, parsley, salt, and pepper, mixing until evenly combined. Space out the mushroom caps evenly on a baking sheet, upside down. Spoon a generous amount of the cream cheese mixture on top of each mushroom. Top each mushroom with a sprinkle of parmesan cheese. Bake for 20 minutes. Garnish with a sprinkle of parsley, then serve!
In-Home Physiotherapy
Are you recovering from an injury or trying to manage a chronic condition? We have great news for you!
PhysioPlus offers the convenience of In-Home Physiotherapy, allowing you to receive the personalized care you need in the comfort of your own home. Our team of Registered Physiotherapists and Physio-Pilates Instructors are here to help you every step of the way.
We’re providing the following in-home services:
- Physiotherapy Treatment
- Physio Exercise & Clinical Pilates
- Private Pilates
Our In-Home Physiotherapy services can help with:
- Post-surgical rehab
- Muscle & Joint Injuries/Pain, Arthritis
- Vertigo & Dizziness
- Senior care (fall prevention, general weakness & deconditioning)
- Post-stroke or Concussion rehab
- Fractures
We understand that mobility or transportation challenges can sometimes make it difficult to visit our clinic. That’s why we’re making it easier for you..we’re bringing the clinic to your home!
Do you have questions? We’re here to help! We offer complimentary 15-minute consultations where you can discuss your concerns and get treatment advice from one of our therapists. Just give us a call at (416)760-8280!
If you’re a runner struggling with injuries that are affecting your running, or you’re looking to improve your technique or form, then you’ve come to the right place.
At PhysioPlus Health Group, our running experts use running gait assessments to figure out how to reduce your pain while running, improve your gait efficiency and target your areas of risk so that you can keep running happily.
Our Running Program is for athletes, runners & active people who:
• Are in pain or injured • Want to improve their form and performance • Are working toward a race goal
What To Expect From Your Running Assessment?
• Running Analysis — slow motion, video capture frame by frame analysis
• Real-time cues and drills to correct bad habits that lead to pain & interfere with performance
• Foot assessment, shoe advice, custom orthotics
• Physiotherapy & Chiropody treatment for your specific problem or concern
Do you think you could benefit from
a running or gait assessment?
Request a consultation with one of our running experts, so you can get started on the first steps to running and moving at your best ability!
Call (647) 484-3345 today!
1. Escape Room at Casa Loma
Not your average escape rooms! They are a super fun way to explore the historic castle, solve puzzles and uncover secrets with my friends or family!
2. Go Skating
Whether you go to the Bentway, Sam Smith Figure 8 Rink or you decide to rent ice at an arena with friends and family, this is one of my favorite winter activities in the city.
3. Walk Along the Humber River
The trail along the Humber River is a great way to get outside for some fresh air and listen to my favorite tunes or podcast.
4. A PWHL Game
Going to a Professional Women’s Hockey League game is a super fun way to spend a winter afternoon or evening…without breaking the bank!
5. The Winter Village at the Distillery
This is such a great spot, filled with beautiful lights and cute shops. It’s the perfect place to wander around and soak up the festive vibes.
Give Us a Call Today
If you’re living with pain and discomfort, it’s worth contacting PhysioPlus Health Group to set up an appointment to have your condition assessed. Our physiotherapists will do everything in their power to give you the pain relief you deserve, and help you get back to doing the things you enjoy — pain-free!
What are you waiting for? Relief is a click away, so reach out today to set up an appointment!