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2 Lacombe Express HEALTHY FAMILY LIVING, Thursday, May 1, 2014

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403.782.5303

By Shauna AhlquistSpecial to the Express

As parents, we want only the

best for our kids and we know

that a big part of that is keep-

ing our kids healthy. Running is

a great way to ensure that hap-

pens. Not only does it improve

the health of our children in the

present, but an activity like run-

ning will set them up for a future

of good habits as well.

Kids, just like adults, need to

be taught how to do something

new and running needs to be

a gradual learning curve. You

won’t have success by just tell-

ing them to go run 5km. So how

do we safely and successfully get

our kids running? Most impor-

tantly, make it fun! If kids are

having fun they don’t even re-

alize that they are getting fi t. If

kids are having fun they are will-

ing to do it again.

They need to be taught how to

pace themselves. Most kids think

running means going as fast as

they can for as long as they can.

Kids need to be shown to run at a

slower, more controlled pace so

that they can run longer. Intro-

ducing a run/walk program that

gradually progresses over several

weeks is the ideal way to go. Go

to www.therunningclinic.com for

a recommended learn to run pro-

gram for kids of all ages.

Running shoes that are light

on their feet and quite minimal,

rather than a heavy stiff shoe is

recommended. While there are a

few kids out there that may need

some kind of corrective footwear,

for most kids this is unnecessary.

Our bodies adapt to our environ-

ment, especially if we introduce

new things slowly. Don’t you re-

member when we were kids and

those fi rst few days every sum-

mer where it was painful to walk

barefoot across some gravel. By

midsummer we were running

barefoot across that gravel with

no pain or discomfort. Minimal

running shoes allow our feet and

legs to respond more accurately

to our environment, improving

our ability to function effectively

in our environment and reducing

the risk of injury.

Having kids do a few stretches

before and after their run will

also help reduce the risk of in-

jury and improve their recovery

process. Stretching the thigh and

calf muscles are very important

with running. But your whole

body is in motion while running

so it worth doing some trunk and

arm stretches as well. If they are

having any pain with running

a few days rest from running

should resolve this. If it doesn’t

then the running program or

their technique may need to be

modifi ed. And if pain persists

then a visit to your local physio-

therapist may be helpful in iden-

tifying any movement issues that

may be causing their symptoms.

In the end, running needs to be

fun! Some kids thrive on competi-

tion, some like having goals, some

respond well to rewards. Find

what works for you and your kids.

Finally, run with your kid! If they

see you doing it, they’ll be more

likely to do it. And that time spent

together will likely improve your

relationship with them as well.

Win-win for everyone!

Shauna Ahlquist is a physiotherapist at Lacombe Physiotherapy Clinic

Introduce your kids to running

Thursday, May 1, 2014, HEALTHY FAMILY LIVING Lacombe Express 3

SUMMER DANCE CAMPSKINDER KAMP $120July 21-24th in Blackfalds / Aug 11-14th in LacombeAges 3-6

9am-12pm (Snack Provided)

* 4 days fi lled with dance, gymnastics, music,

drama, crafts, friends & FUN!!!!

GOT THE EDGE CAMP $160July 21-24th in Blackfalds/Aug 11-14th in LacombeAges 7-12yrs

1pm-4pm (Snack provided)

* 4 days fi lled with a variety of dance styles and different

qualifi ed instructors. Tap, Hip Hop, Jazz, Lyrical, Acro,

Musical Theatre, Disco and MORE!!!! All levels welcome.

OVER THE EDGE CAMP $275Aug 18-21st in LacombeAges 12yrs & Older

9am-3pm (Lunch & Snack provided)

* Looking to expand your dance knowledge and learn from highly sought after instructors?? Ready to get back into

dance shape for your upcoming season?? Then this is the camp for you!! Take a variety of different dance classes from

teachers coming from all over Canada and the US. Must have previous dance experience as this camp is going to

WORK you and take you Over the Edge!! Open to all studios.

For more information contact dancer’s edge at 403-391-3124 or visit our website

www.dancersedgestudio.ca

*Registrationbefore June 1stgets you a freeT-SHIRT!!!!!!

14-00358.indd 1 24/01/14 9:13 AM

BY KIRSTEN PALARDYSpecial to the Express

Most people enjoy splashing in

water at a pool or outdoor park,

and children especially seem to

take to the water as a favourite

pasttime.

What a lot of people don’t real-

ize are the many health benefi ts

of swimming, even if it is just

splashing around with the kids

or swimming a few casual lanes

or laps.

“Whether you’re swimming for

leisure or fi tness you’re getting a

great workout and getting differ-

ent types of aerobic fi tness and

cardio whether that’s doing laps

or chasing your kids up and down

the slide stairs,” said program

specialist Ashley Masko at the

G.H. Dawe Recreation Centre.

Masko also said that swim-

ming is good for people who have

injuries due to sports or car ac-

cidents or for those suffering

from joint issues like arthritis

because it is so low intensity and

low impact.

For youth Masko said learning

to swim is a great life skill and

that learning to swim is impor-

tant especially in places like Can-

ada where we have lots of lakes

and rivers.

“Swimming is a part of a lot of

people’s leisure whether it’s at

the pool or a lake. It’s something

kids can get out and do and be

active but get to have fun at the

same time.”

Swimming lessons are avail-

able from four months up and

Masko said starting children in

the water early is key to their

swim-success.

“With the babies coming into

the water you’re participating

with your child in a group set-

ting and doing introduction to

water, water activities and even

submerging them if parents are

comfortable,” she said.

A big part of lessons is sim-

ply getting children used to put-

ting their face in water, blowing

bubbles and moving through the

water on both their stomachs and

backs.

After the baby stage, swim-

ming lessons become progressive

where children learn introduc-

tion to water, proper water habits

like entering and exiting the pool

safely and building swimming

skills.

“We offer the Red Cross swim

lessons which focus on technique

and building swimming skills

from beginning to end to where

they are starting to learn the

stroke development and endur-

ance aspects of swimming.”

Masko said there are basics

that even parents can work on

with their children including

borrowing some pool equipment

like fl utterboards and noodles

just to introduce their children to

the idea of fl oating and kicking in

water.

“A lot of what parents will do

are jumps in from the edge of the

pool with parents to assist them

in or starting the process of blow-

ing bubbles and putting their face

in the water.”

She said swimming is fun for

all ages and that with so many dif-

ferent amenities available at Red

Deer swimming facilities there is

no end to the fun to be had.

“It’s not just the little guys or

the older brother or sister, swim-

ming is really just accommodat-

ing for everyone.”

kpalardy@reddeerexpress.com

A look at the many health benefi ts of swimming

4 Lacombe Express HEALTHY FAMILY LIVING, Thursday, May 1, 2014

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At the dawn of a new calendar year,

many people decide it’s time to turn over a

new leaf and shed those extra pounds that

accumulated over the previous 12 months.

The resolve to lose weight is perhaps

never stronger than at the beginning of

a calendar year, when the holiday season

has passed but those added inches on the

waistline remain.

Though it’s noble to want to lose weight

and improve health, regardless of what

time of year it is, there are precautions

men and women should take before begin-

ning a new exercise regimen.

* Visit your physician. It’s best to get a

full physical before beginning an exercise

regimen. A full physical can reveal if you

have any health problems that might limit

what you should and shouldn’t be doing at

the gym. If anything turns up, your physi-

cian can develop a plan of attack for you

to address the issue. If nothing turns up,

then your doctor will probably give you the

green light to go forward with few, if any,

limitations.

* Conduct a self-assessment. Once

you’ve visited the doctor and received the

go-ahead to start working out, do an hon-

est self-assessment to see where you are

in terms of fi tness. Walk a mile and time

yourself. Do as many push-ups and sit-ups

as possible, but be careful to stretch and not

push yourself. This self-assessment should

not be demanding. Instead, the goal is to

gauge where you are and how your body

feels when doing some simple exercises.

* Establish your goals. The goal of most

people beginning a new exercise regimen is

to lose weight. However, there are other in-

centives as well. For example, some people

might be starting to train for a marathon

or another sporting event. Whatever the

reason, know why you’re getting started,

as such goals can help you monitor your

progress as the year goes on.

* Start slowly. Caution should reign su-

preme when beginning an exercise regi-

men. Diving into the deep end at the onset

increases the risk of injury, which could

limit activity for months to come. First

get your body acclimated to exercise, then

gradually challenge yourself as you see fi t.

* Leave time to recover. Though it might

feel rejuvenating to get back to exercising,

it’s important for everyone, but especially

those who are just starting, to allow them-

selves some time to recover. Allow your

muscles and joints to recover between

workout sessions. Frequency of sessions

can increase as your body gets acclimated,

but at fi rst allow a day or two between ses-

sions so your body can recover.

* Listen to your body. Exercising after a

long hiatus from routine exercise won’t be

easy, and your body is likely going to tell

you that through certain aches and pains,

if not nausea, dizziness or shortness of

breath. If any of these symptoms appear,

take a break. This could be your body tell-

ing you that you’re asking too much and

you need to take your foot off the gas pedal

for a little while.

* Consider hiring a personal trainer.

Many people are overwhelmed when en-

tering a gym after a long time away. If you

fi nd yourself intimidated or simply don’t

know where to begin, hire a personal train-

er. Many charge by-the-session, so you can

learn which machines to use and how to

use them after a session or two and then

continue working out on your own. If join-

ing a gym as a new member, the gym might

offer a couple of complementary personal

training sessions. If so, take full advantage

of this offer.

When beginning a new exercise regi-

men, don’t forget to let caution reign un-

til your body has adjusted to this healthy

lifestyle.

www.newscanada.com

What to do when beginning an exercise regimenA personal trainer can help men and women acclimate themselves to a new exercise routine

Thursday, May 1, 2014, HEALTHY FAMILY LIVING Lacombe Express 5

www.blackfalds.com/fcss

What is FCSS?Blackfalds Family and Community

Support Services (FCSS) is a cost

sharing program between the

Province of Alberta and the Town of

Blackfalds to provide preventative

social programs in our community.

Local autonomy is a cornerstone

of the FCSS philosophy that allows

local programs to develop services

that meet unique needs of individual

communities.

For more information contact us at

403.600.9066

What Services Does FCSS Offer?As the needs of the community

continue to evolve, FCSS services

change to respond to those identified

needs. If you are seeking support you

can visit the FCSS office to access

information such as:

Community CoursesWorkshopsCommunity Group SupportEmployment Support

Information & Referral

Celebrate with us! June 4, 2014 1:00 - 3:00 p.m.

Blackfalds Seniors CentreJoin us for

coffee, tea, snacks

and entertainment!

Seniors Week 2014June 2 - 8, 2014

For more information please call 403.885.6247

Blackfalds Family & Community

Support Services (FCSS)

Drop -ins$10

Punch Pass6 for $50

12 for $100

& HOT YOGA

LACOMBEWolf Creek Dr.403-782-1802BLACKFALDSHwy 2A.403-885-1805

VISITWWW.DANCEREDGESTUDIO.CA

FOR MORE INFO

LACOMBETUES 9PM ~ Heated Yoga

WED 9AM ~ Zumba (childcare)

WED 8:30PM ~ ZumbaTHURS 8PM ~ Zumba

SUN 7PM ~ Heated Yoga

BLACKFALDSTHURS 8:30PM ~ Heated Yoga

SAT 10AM ~ Zumba (childcare)

ALLINSTRUCTORSARE ZUMBACERTIFIED

Spring clean your routine and diet

Registered dietitian, Tristaca

Curley, encourages everyone to

say good-bye to winter hiberna-

tion patterns and to say hello to

the “spring cleaning” mindset

for tidying up your daily routine.

Here’s a snapshot:

Get moving: It’s true that dur-

ing a long, cold winter in Canada

many of us pack on extra pad-

ding by eating calorie-dense foods

and adopting a more sedentary

lifestyle. So with the arrival of

spring, it’s time to change that,

says Curley. “As the tempera-

tures rise, enjoy the weather and

get outdoors, grab a frisbee, or hit

a park trail to keep your metabo-

lism revved.”

Eat the colours of the rainbow:

With warmer weather comes a

new crop of spring fruits and

vegetables – and one of the best

ways to spring clean your diet

routine is to add colourful pro-

duce to your meals. The best rule

of thumb is to choose from every

colour of the rainbow like fresh

blueberries, red peppers and

leafy greens to up your intake of

essential vitamins and fi bre.

Enjoy your favourite snacks:

People often want to shed weight

in the spring in order to look

and feel good for beach season.

Depriving yourself is not always

the answer, however. The good

news is that those who fi nd ways

to incorporate the things they

love into their daily diet are more

likely to achieve their long-term

weight loss goals.  If you are a

soda pop fan for example, Cur-

ley suggests mini cans of Coke

which have 100 calories or fewer

per serving. Craving a burger?

Consider keeping calories in

check by having a slider, skip-

ping the cheese and then loading

it with your favourite vegetable

toppings, like lettuce, onions and

tomato.

Increase your fl uid intake:

We’ve heard it before but hydra-

tion is key to overall health and

most of us don’t drink enough

during the day. What’s more, we

often mistake thirst for hunger

and end up eating unnecessary

calories, which can sabotage our

spring weight loss goals.

More ways to make healthy

changes to your life can be found

online at www.fuelingwithfood.

com.

www.newscanada.com

Warmer weather and more sunshine is a wel-

come relief from the snow and cold, but for many

allergy sufferers, there is more than just spring

in the air. Weeds, grass and tree pollen travelling

through the air can often bring about symptoms

such as nasal congestion, runny nose and sneez-

ing. For those with asthma, seasonal

allergies can be more than just a

nuisance since the same envi-

ronmental factors can also

trigger an asthma attack.

Though avoiding sea-

sonal allergens is not

always possible, it is im-

portant to understand

what triggers your symp-

toms and how to alleviate

them.

Nagging nasal

symptoms: For na-

sal congestion,

runny nose

and sneezing,

there are many over-the-counter antihistamines

and decongestants available to help address these

bothersome symptoms. Drug-free nasal strips

may offer additional relief of nasal congestion at

night to help improve sleep, opening up the nose

and thereby improving airfl ow. For more severe

symptoms, talk to your doctor about prescription

treatment options.

Itchy and irritated eyes: Over-the-

countereye drops can help soothe

symptoms, or talk to your doctor

about prescription treatment op-

tions.

Long-term lung issues:

Seventy-fi ve per cent of asthma

patients also suffer from sea-

sonal allergies. To reduce

the risk of an asthma at-

tack during allergy season

and throughout the year,

it’s important to take your

asthma medication(s)

as prescribed to relieve

symptoms and help

maintain control.

At your next

visit, talk to your

doctor about

your allergy

and asthma

symptoms and

discuss which

treatment op-

tions may be

right for you.

www.news-canada.com

How to beat spring allergies

6 Lacombe Express HEALTHY FAMILY LIVING, Thursday, May 1, 2014

July and AugustMonday

& Wednesday @ 6:00-7:00 pm

No experience required

Kickboxing KIDS

Lacombe Karate & Kickboxing

for

#20 7102 52 St – Lacombe •403.782.9200

Registration by

May 23

Beginner classes for children 9-13 years

Get targeted exposure to a large yet

specialized audience when you advertise

your business in special sections

geared toward your business market.

Top 5 Reasons to Advertise in Our Special Sections

Special sections allow you to focus your advertising on a specific target market.

Your ad will have a longer shelf life, since many people save special sections for future reference.

Your ad will tie in to a specific event or time of year, making it more relevant for the reader.

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Special sections stand alone within the newspaper, making your ad easy to locate.

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www.lacombeexpress.com

TARGETED ADVERTISINGTHAT WORKS FOR YOUR BUSINESS

12

345

It baffl es me that so many of my clients –

smart, savvy people – fail to make the con-

nection between their bitterly unhappy

marriage and some of their health issues, in-

cluding chronic stress, anxiety and fatigue.

Although a person’s home is supposed

to be his or her haven, a shelter from the

storm of work and daily life, too often the

marital home is a place of anger, accusa-

tion, spite and resentment.

Instead of passing in the hallway and

exchanging warm smiles or a frisky hip-

check, spouses dish out cold shoulders

and the silent treatment. Instead of show-

ing interest in each other’s day or offer-

ing to pour a glass of wine for a wound-up

spouse, spouses shout about how they have

it worse and how their partner has it easy.

Instead of speaking to each other in friend-

ship, with intonations of love and good hu-

mour, spouses speak to each other in tones

of contempt, criticism and derision.

Research has shown a connection be-

tween emotional and physical well-being.

It has shown that there is a link between

high-confl ict, high-stress marriages and

even more serious health conditions, such

as heart disease and high blood pressure.

Frequent arguments trigger unhealthy

changes in the body, some of which can

lead to diabetes, depression and even de-

layed wound healing.

Worst of all, it isn’t just spouses that feel

the sickening effects of an unhealthy mar-

riage. Children who must endure an un-

happy home life also suffer from a range of

ailments from chronic stress-related stom-

ach aches and low self-esteem to poor aca-

demic performance and diffi culty interact-

ing with peers. They are also more likely to

demonstrate behavioral problems.

As they move into adulthood, children

from high-stress or dysfunctional homes

are more likely to enter into unhealthy

long-term relationships that are full of

contempt, misery and even abuse. Simply

put, children who grow up watching their

parents hate each other are at a disadvan-

tage. These kids learn by example that

yelling, blaming, name-calling and even

intimidating and assaulting someone you

supposedly “love” is normal behaviour.

The fact is, not all unhealthy marriages

can be cured. If a spouse has no empathy

or humility, or if there are elements of

abuse or intimidation toward a spouse or a

child, the marriage likely cannot be fi xed.

In any case, it certainly isn’t the priority.

Your focus should be on saving yourself

and your children from harm, not saving

the relationship. If your marriage’s health

problems are less serious, however, there

are ways to improve both it and your fam-

ily’s health and happiness in the process.

First, make a conscious effort to remove

contempt, criticism and defensiveness

from your voice tone. Second, show some

humility. Instead of automatically blam-

ing your partner for everything – so that

any argument or discussion turns into a

nasty ping-pong game of back-and-forth

blaming – start listening to and acknowl-

edging your partner’s complaints. Third,

be more empathetic. Try to see the situa-

tion from your partner’s perspective.

Fourth, show more appreciation for

what your partner does, whether it’s work-

ing long hours in the oil patch, waiting on

tables or caring for the kids. Be generous

with your praise. Often, the best way to get

your own needs met, and to feel loved and

appreciated in your marriage, is to show

respect for your partner’s needs. Fifth,

show kindness and affection to your part-

ner on a daily basis.

Once you’ve taken these steps toward a

healthier relationship, you can move on to

tackle your problems, whether they con-

cern money, trust, intimacy, in-laws, pri-

orities, whatever. If you need professional

help to do this, so be it. After all, healthy

marriages lead to healthy spouses and

children. It all starts with you.

Debra Macleod, B.A., LL.B. is a marriage and relationship expert in Canada and the U.S., with a private practice in Red Deer and Lacombe.

Make the connection: poor marriage equals poor health

Debra

M A C L E O D

Thursday, May 1, 2014, HEALTHY FAMILY LIVING Lacombe Express 7

watch for our “Kids Golf Free”

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By Roanna McLenahanSpecial to the Express

Spring time is an excel-

lent time to get even more

active. We can fi nally all get

outdoors and start enjoying

activities that we love doing

such as walking, gardening

and golf.

It’s important that we

move properly and enjoy

pain free movement when

we start our new spring ac-

tivities.

The way we move can

help prevent injuries and

also correct ongoing pain

syndromes that limit and

restrict our health. Phys-

iotherapists are movement

specialists and can help

you move better and more

often.

Visit your Physiothera-

pist to get you golfi ng again

with treatment and move-

ment options for golfi ng

mechanics that support

joints and allow you to en-

joy golf for many years.

More tee times!

Consider fi nding a phys-

iotherapist to help you

move better into your

spring activities.

Roanna McLenahan is a physiotherpist at Lacombe Physiotherapy Clinic

Swing into moving this

summer season

Stretch before and after your golf

game especially your back and hips. Ar-

rive early to allow for a warm-up prior to

your fi rst swing.

Move with good technique.

Take golf lessons to ensure

that your joints are moving

safely to improve your

effi ciency and perfor-

mance. Leave the golf

cart and walk for in-

creased fi tness. Re-

hearse your swing at

every hole to improve

your mobility and

technique.

Add up the golf

games for increased fi t-

ness by pacing yourself and

start your season slowly if you

haven’t been active over

the winter.

Reduce strain by choosing equip-

ment that will match your skill level.

Carry your golf bag over both shoulders

and walk upright and always try to push

your cart rather than pull it.

Talk to your movement specialist.

Physiotherapists are healthcare

professionals who help peo-

ple of all ages and life-

styles gain and main-

tain their desired

level of active living

and physical mo-

bility. With their

applied knowl-

edge and under-

standing of the hu-

man body in action,

physiotherapists

are able to help you

to increase your mo-

bility, relieve pain, build

strength and improve balance

and cardiovascular function.

Physiotherapists not only treat in-

juries, they also teach you how to

prevent the onset of pain or injury

that can limit your activity.

SMART GOLF TIPS

The following SMART tips (stretch, move, add it up, reduce strain, talk to a phys-

iotherapist) approach to your mobility will enhance your enjoyment and increase

your success towards a healthy you.

8 Lacombe Express HEALTHY FAMILY LIVING, Thursday, May 1, 2014

Physical Effects of Radial Shockwave:

Radial shockwaves offer a non-invasive treatment solution for chronic soft tissue pathologies. Local treatment of

the affected area will enhance and reset the healing pattern. Today there are several working hypothesis for the physical effects of radial pressure waves:

• Pain reduction• Increased metabolism, promoting the release of pain and infl ammatory inhibiting substances• Revascularization, promoting tissue healing and regeneration• Reduced muscle tone

Offi ce Hours:8:30am - 7 pm Monday8:30am - 7 pm Tuesday

8:30am - 7 pm Wednesday8:30am - 7 pm Thursday8:00am - 3:00 pm Friday

(403) 782-5561getbetter@lacombephysio.com

Radial Shockwave Therapy

Lacombe Physiotherapy Clinic is now offering Radial Shockwave Therapy.

Visit our website for more information www.lacombephysio.com

Call us to make an appointment for Shockwave Therapy for treatment

of your chronic condition 403-782-5561

Conditions Treated:Plantar Fasciitis

Tennis Elbow

Golfer’s Elbow

Morton’s Neuroma

Rotator Cuff Tendonitis/Tendonopathy

Hip Bursitis

Achilles Tendonopathy/Tendonitis

Jumper’s Knee

Shin Splints

Osgood-Schlatter Disease

Bone Healing of Non-Union Fractures

Myofascial Trigger Point Relief

Cellulite

#6220 - Highway 2ALacombe, AB T4L 2G5