These days we are spoilt for choice when it comes to exercise. From reformer pilates to intense HIIT workouts or the latest cycle classes, it can be a minefield trying to work out the best “workout” for you. And while we would most probably like to try a whole bunch of classes, it can get expensive signing up to multiple gym memberships in Perth.

The most common question you find yourself asking is “what is the best exercise class to reduce body fat.”

Aside from doing 200 burpees everyday (which has been proven to be one of the highest calorie burning exercises!) let’s look at what the experts are recommending.

1. Aerobic Exercise

What classifies as aerobic exercise? It’s termed “aerobic” as this form of exercise requires increased oxygen consumption and is known to increase your heart rate to deliver more oxygen-carrying blood from your lungs to your muscles.

Exercise such as;

• Running
• Swimming
• Cycling
• Dancing,

is classified as Aerobic exercise.

If performed at a high intensity, you can burn more calories in an aerobic exercise than you would when lifting weights. But just before you announce you’ll never pick up a dumbbell again, read on.

2. Weight Training

As mentioned above, cardio has been known to increase your body’s ability to burn fat, more so than lifting weights. However, it can be argued that weight training helps us to build our muscle fibres, which in turn burn more calories at rest than other tissues.

Experts believe that incorporating weight lifting into your weekly exercise regime will help to increase your resting metabolism.

In layman’s terms, weight training will help you to burn more calories when you’re sitting at your desk reading blogs like this!!

According to PubMed Central a highly-respected database from the National Institute of Health, studies that followed both men and women over the course of 24 weeks of weight training highlighted a 9% increase in the resting metabolism of the men. The women were saw an increase of almost 4%.

Before you race off to lift the heaviest object closest to you, check out our recent blog here for “how to avoid muscle strain at the gym.” https://www.langerhealth.com.au/how-to-avoid-muscle-strain-at-the-gym/

3. HIIT Training

HIIT training, which is short for High Intensity Interval Training has grown in popularity due to its efficiency. Who doesn’t like the sound of a 10-30 minute workout? Research has shown that when performed correctly, you can burn up to 30% more fat with a HIIT workout.

The key is to exert yourself with every exercise, it’s a hard and fast workout that puts a certain level of stress on the body. It’s this stress to forces change ie. fat loss. However, studies show that whilst short term stress helps to increase cortisol, which helps the body to grow stronger, long term stress can have negative benefits. Therefore, no more than 2 x HIIT workouts a week are recommended.

“Research shows that 30-40 minutes of training with your heart rate above 90 percent is a suggested maximum cumulative time per week, in order to prevent symptoms of overreaching.” Jinger Gottschall, Associate Professor at Pennsylvania State University

4. Abs are made in the kitchen, and at the gym…

Finally, there’s that age old saying, “Abs are made in the kitchen.” No amount of exercise is conducive to a poor diet. If you are reversing your hard efforts by chowing down on high sugar snacks, chances are your fat loss journey will take a lot longer.

Experts believe that a combination of all of the above is essential to successful long term fat loss and your overall health and wellbeing. This is why franchises such as F45 that combine weights, HIIT and cardio have grown exponentially.

Next time you are browsing the local gyms and fitness classes of Perth, keep the above in mind and work towards a happy medium! And remember…

“Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty…”Theodore Roosevelt

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There’s not much you can do to avoid the flu if it’s going around your office. Before you know it, you’re waking up with a fever and feeling achy.

Fun Fact: Did you know that most of the symptoms of the flu are caused by the immune response
to the virus?

The cells within your immune system express receptors that are able to sense the presence of the virus. They then effectively “sound the alarm” by producing small hormone-like molecules to alert the rest of the body. Varied types of white blood cells are called upon to fight off the infection. Specifically, the T lymphocytes which begin to multiply in the lymph nodes around the lungs and throat. Hence why you may experience swelling in the neck nodes.

What’s with the annoying cough?

When these cells travel to the lungs to fight off the infection, they can cause damage similar to that of bronchitis, making it harder to breathe (another lovely symptom). Finally, the build-up of mucus in your lungs courtesy of your body’s immune response, causes that annoying cough. This is your body’s way of effectively getting rid of the dead virus cells.

But what about the other symptoms of the flu? Headache, fatigue and muscle aches?

This is the beginning of a series of events courtesy of the small proteins (cytokines and chemokines) made by your cells entering the bloodstream. The release of these proteins can cause the body to feel aches and pains as a side effect, however it is an important sign that your immune system is working! Dehydration can also further enhance your aches.

Finally, why you shouldn’t workout if you have a fever.

A fever triggered by a viral or bacterial infection can wreak havoc on your muscles. You may
experience symptoms such as weakness, dehydration, muscle aches and loss of appetite. Not only will working out with a fever put you at risk of dehydration, having a fever decreases muscle strength and endurance and impairs precision and coordination. This can increase the risk of injury when you are working out. Not to mention you won’t be feeling too crash hot (uh, cold?!?)!

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But in all seriousness, it’s time to start considering your office behaviours and how they may be the culprit behind those niggling headaches or constant back pain. 

Back to your office desk after the Christmas and New Year 2019 break? Here are some NY resolutions for your spine!

There you are, back in familiar surroundings, gripping your coffee cup, your one life raft in an ocean of desks and paperwork. The work year is back in full swing and you have resolved to be a better you thanks to your 2019 mood board. Of course, at the top of your list (as with many of us) is to be more active, along with eat healthier and save more money. While these are great goals to have, and this may just be the chiropractor in us talking but, have you considered your spine health in 2019? No? How odd!

Below are some achievable NY resolutions for your spine in 2019. 

Office Stretches to help with back and neck pain.

Staring at a computer screen for hours on end without break isn’t good for anyone! Stretching out stiff muscles can help to boost your circulation. As well as having many health benefits, breaking to stretch a few times a day at the office can help to increase productivity and brain functionality. We give you permission to use that line on your boss if they ask what you are doing mid-stretch!

Here are some easy stretches to try in your office.

Neck rolls. Slowly roll your head from side to side.

Shoulder rolls. Raise both shoulders up to your ears and then slowly roll them backward.

Chest and shoulder stretch. Reach your arms behind you and clasp your hands together. Lift your arms slightly until you feel a slight stretch in your chest and shoulders.

Leg stretch. Stand in front of your chair and place one leg on the seat (straight). Lean forward and try to touch your toes.

Wrist stretch. Stand up and place your hands on your desk so that your wrists are facing away from you.

Neck stretch. Seated in your chair, have one hand holding onto the side of the chair. Begin with your head facing forward and turn it 45 degrees away from the hand holding the side of the chair. Angle your head down so your chin is closer to your chest. With your free hand, gently place it on the back of your head and apply pressure to feel the stretch in the base of the neck and top of the opposite shoulder. Repeat on both sides.

Office ergonomics in 2019

Understanding the importance of your desk set up is crucial to avoiding back pain and muscle strain. This is one NY resolution that you can tick off in a matter of a day! Satisfaction guaranteed!!

Office ergonomics can help to reduce potential discomfort that arises from poor posture sitting at a desk. Most of us sit at our desk for 8 hours a day so comfort is key to productivity!! Correct posture will also help to avoid ongoing pain that can lead to musculoskeletal disorders.

Check out the diagram below for correct workplace ergonomics. Have you seen our specific workplace ergonomics check list? Click here to check it out! https://www.langerhealth.com.au/exercise/ergonomics/

Other office resolutions in 2019!

There are other simple ways to improve your spinal health in the office, starting with getting up and walking around every 30 minutes. A short lap around the office or to get a glass of water is the perfect break from your computer screen and it’s also the perfect segue into our next point…

Stay hydrated at the office! Dehydration can lead to both physical and mental problems such as headaches and reduced productivity. Staying hydrated also helps to reduce office fatigue! Aim for 2.5L of water a day.

Finally, get out and about on your lunch break! Are there any exercise classes to join or can you take a short walk to a local café? Any form of physical activity to break up the work day is a step in the right direction, literally!!

For more information on your spine health or to book an appointment at your Wembley Chiropractic and Soft Tissue Therapy Clinic give us a call on 08 9382 3466!

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Christmas and New Year 2019 have flown by and it’s not long before we start getting ready for kids to go back to school. And although they can look adorable in their school uniforms, it’s important not to forget the importance of backpack ergonomics to help avoid back pain, and to prevent structural damage to your spine, during  this school year. 

What features should your child’s backpack ideally have?

Backpack ergonomics begins with the quality of the backpack. If your school has a standard backpack, it will most likely be made from lightweight material and feature the following:

– padded shoulder straps (approx. 2 inches wide)

– padded back panelling

– a chest strap and;

– a waist strap

If you are buying a new school bag for your child, try to find something with the features above, as they all contribute to reducing stress on the spine and back painwhen utilised correctly.

How should your child’s backpack sit?

Your child’s back will respond to any weight applied for a long period of time, so it is important to distribute the backpack weight evenly to avoid any distortion to the natural curve of the spine.

Check out the diagram for correct backpack ergonomics below and remember the following key points to avoid help avoid back pain.

– Make sure your child knows to always wear the two shoulder straps (one on each shoulder) as opposed to hanging off one shoulder

– Try to pack the heaviest items into the backpack first as this will ensure they are carried lower and closest to the body

– Avoid any objects poking into your child’s back

– If your child is younger, remember to ask them if their bag is too heavy and teach them to remove any unnecessary items adding to the weight

What can happen if your child’s backpack is too heavy or worn incorrectly?

Sometimes it helps to educate your child as to why they should be wearing their backpack correctly. Did you know that the weight of a backpack can pull on the neck muscles which can in turn cause headaches? It can also contribute to pain around the body including in the shoulders and lower back. 

Finally, if your child is experiencing back pain, or if they are active at school (ie. school sports), it’s a great idea to book a Chiropractic and/or Occupational Therapy session to highlight correct posture and movement and instil these positive behaviours in your kids moving forward. Prevention of back pain is much better than the cure!

Call Langer Chiropractic and Soft Tissue Therapy in Wembley for more information.

Ph: 08 9382 3466

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Your chiropractor can also decipher a certain amount about the lifestyle you live based on your posture. From the amount of time spent on your mobile, to the way you sleep every night. Your “profile” is often obvious from your posture.

Considering you may be practising these bad posture habits daily, here are some of the things a FBI profilerChiropractor is often able to determine just by looking at you.

5 Things a Chiropractor Knows!!

1. You sleep on your stomach.

   Sleeping on your stomach can strain your back and spine as you are unable to maintain a neutral spine in this position. Have you ever woken up with aches in your neck or back? When there is stress on your spine it can negatively affect other parts of your body. This is because your spine is connected to many other nerves. As most of our weight tends to be focused in the middle of our bodies, sleeping on your stomach can put unwarranted pressure on your spine. None of us want to wake up feeling rubbish in the morning unless we were out celebrating the night before!! If you want to maintain your neutral spine the best way to sleep is on your back with a pillow beneath your knees.

2. You have “text neck.”

   Yep, there is an official term for being on your phone too much. Text neck is the rounding of the spine at the neck down towards the shoulder blades. Basically, it is the reversing of the upper spine’s natural C-shaped curve. Unfortunately, chiropractors are beginning to see this happening in many of their patients including the younger age groups. Fun fact, your noggin weighs between 4.5 and 5.5kg. This means that when you are on some form of technology, whether it be a tablet or phone, the pressure on your spine is increased, the more you tip your head down to look at the screen. This added pressure can lead to migraines, and you thought dimming your screen brightness would help with those! To help avoid text neck try holding your phone at eye level and get an arm workout instead. They weren’t joking when they said social media is bad for your health!

3. You carry something heavy on your shoulder, daily.

   If you have a heavy handbag, or lug a laptop around all day, chances are you are unknowingly hiking up one shoulder causing ongoing spinal issues. Ladies, they do have a term for your handbag being too heavy it’s called “poshitis,” named after Victoria Beckham and her large handbags. When the pressure is uneven on your shoulders, the muscles in your spine often work to counteract the weight. This can increase pressure on your lower back and create misalignment over time. To help prevent a drooping shoulder try lightening the load or carrying your bag on alternating shoulders.

4. You spend most of your day sitting.

   At a desk, in the car, at university, basically anywhere where you’re sitting for long periods with incorrect posture or ergonomics. The aim of the game is to keep your spine in neutral position to avoid unwanted aches, so if your uni lecturer has your slumped in your chair it’s time to re-evaluate your posture. Getting up every 30 minutes to take a quick walking break or practicing specific back and neck stretches given to you by your chiropractor can help. If you work at a desk job it is important to have the correct ergonomics set up to avoid any detrimental changes to the curvature of your spine.

5. You’re anxious or feeling down.

   Often, people that feel down or insecure can have a slight hunch as they look down at their feet or avoid eye contact. This can affect your spine in a similar manner as text neck. Hunching over can also lead to a rounded upper back, causing other aches and pains.

If you need a Chiropractor or Occupational Therapist in Perth, please give us a call at Langer Chiropractic and Soft Tissue Therapy.

PH: 08 9382 3466

info@langerhealth.com.au

Office Location: 1/36 Salvado Rd Wembley, WA 6014 Australia

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Many of us wouldn’t typically link the benefits a chiropractor can bring to the comfort of an irritable baby. Chiropractors can however actually be of great assistance when presented with a number of issues found within a new born.

Many of us already understand what a chiropractor does for teenagers, adults and the elderly but how can a Chiropractor benefit a baby?

An irritable baby can face a number of issues such as tension in the spine, shoulders, pelvis or jaw, an immature digestive system, food sensitivities in breast milk and formulas, impaired sucking or incorrect latching, and acid reflux. The birth process, whether it be a C-section or natural birth, and the babies position in utero, can put a lot of pressure on not only the mother but also the baby.

A chiropractor is a certified health-care professional. They have been professionally trained to manage spinal issues to help your baby with any discomfort or irritability issues. They are also well placed to offer advice around feeding, food sensitivities and general advice around the first year of your babies life. For example, what aids may be beneficial or harmful to your babies spinal development.

How can chiropractic care help your baby?

If your baby is highly irritable, they may be suffering from mechanical restrictions in the spine. This can lead to symptoms such as pain and discomfort, sleeping and feeding difficulties, muscle spasms, increased nervous irritability, and crying. By enhancing a babies body alignment, function and comfort, and thus reducing pressure on the babies joints and nervous system, chiropractic care may be of great benefit.

In the first year of your babies life, their spine will double in length and the secondary curves will form. When your baby lifts it’s neck unassisted, the neck curvature forms and when they crawl the lower back curvature forms. A chiropractic appointment can help to monitor proper alignment of the spine during these initial stages of growth. This will help to improve their overall posture, gently setting them onto the right track from a young age!

There has been a lot of recent controversy when it comes to chiropractic care on babies. However, chiropractors are trained professionals that understand and acknowledge the difference between an adult spine and a baby’s spine. Adjustments on a babies spine are extremely gentle and are applied with gentle finger pressure. They are not painful and your baby is treated with absolute care and caution.

Here at Langer Chiropractic and Soft Tissue Therapy we care for your baby’s health and overall comfort.  Book an appointment online or speak with one of our Chiropractors through the information below:

PH: 08 9382 3466

info@langerhealth.com.au

Office Location: 1/36 Salvado Rd Wembley, WA 6014 Australia

https://www.langerhealth.com.au/book-now/

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Are you finding that there just aren’t enough hours in the day? Many of us often feel as though we are running on the spot when it comes to achieving our aspirations. Whether it be career, family or personal, sometimes we can put too much pressure on ourselves, resulting in high functioning anxiety. The worst part is that many of us don’t even realise we are doing it to ourselves!

A stressful day can turn into a stressful week and before we know it a month has flown by and we haven’t taken a moment to treat ourselves. We aren’t talking about digging in to a huge slice of chocolate cake once a week (but hey, who are we to judge), but simply checking in with yourself. Have you made time to exercise, socialise or take in the Perth sunset?

What most of us don’t realise is that high functioning anxiety can take its toll on our health and mental wellbeing. From avoiding social situations courtesy of fatigue and anxiety to unhealthy self-doubt and physical aches and pains, anxiety will eventually catch up with you.

Here are some signs that you are suffering from high functioning anxiety:

1. You are constantly busy. “But aren’t we all?” we hear you ask. Most of us have a to do list a mile long but it is up to you to say “no” every once in a while, and take a break. Even just for a couple of hours to read a book or taking the weekend off.
2. You aren’t sleeping well. Lack of sleep due to a racing mind is only going to make matters worse the following day. Your overall optimal health can depend on a full 8 hours sleep a night. Why? A good night’s sleep is important for improved brain functionality, emotional wellbeing and memory retention. Sleep deprivation can also lead to high blood pressure, obesity and depression (to name a few).
3. You have a fear of letting people down AND of saying “no”. Negative self-talk and a crippling fear of disappointing others can be signs of high functioning anxiety.
4. Your anxiety has manifested into physical aches and pains. Also known as ‘’ The process in which your body’s muscles remain tight. This can lead to headaches, muscle pain and tension. This is your stress-response to hyperstimulation.

Most of us need to alter our lifestyle to treat ourselves just that little bit better. From meditation to taking a break from the computer, we need to step and repeat until these moments become our lifestyle habits.

Many patients at Langer Chiropractic and Occupational Soft Tissue Therapy book regular appointments to check in with their bodies, and not just when they are in pain. Ongoing treatment can often product more effective results, as opposed to sporadic treatment.

To book a consultation with Langer Health Chiro & Soft Tissue Therapy Wembley please call (08) 9382 3466.

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The final day of OT Week on the 27^thOctober, also coincides with World OT Day so it’s double the cause for celebrations!

So what exactly is OT?

OTs (Occupational Therapists) are health professionals that help people overcome limitations they have in their daily activities. We look well beyond your paid “occupation” and look at all the activities that make up your daily life – think not only your work, but also your leisure, sports, hobbies, family roles and social activities. We work to make sure you can participate in all these things to your absolute full potential.

At Langer Chiropractic & Soft Tissue Therapy, our OTs work in the area of soft tissue rehabilitation. We focus on any soft tissue pain, discomfort or difficulties that you may be experiencing and help you overcome these so you can get the most out of your life.

We treat various clients from many different backgrounds and a wide range of age groups, from early childhood through to the elderly,to improve the function of their muscles, tendons, and ligaments.

A variety of hands on techniques including myofascial release, myopractic and other soft tissue techniques are used to create physiological effects including relief of pain, increased movement, reduction of inflammation and increased muscle strength and balance.

We treat a variety of musculoskeletal conditions, including but not limited to:

• headaches and migraines
• neck, midback and lower back conditions
• shoulder and upper limb pain
• knee, hip and ankle conditions and injuries
• jaw pain and stiffness
• arthritis and general stiffness
• postural issues
• referred pain
• acute sporting injuries
• over use injuries
• muscular strains and tightness
• joint pain and conditions
• flexibility issues
• bursitis
• tendonitis

As well as using hands on techniques, our OTs look at everything your body does outside the clinic room, such as your workplace setup, how you sleep, the things around you, repetitive movements you make and how you play your sports. This allows us to focus on all the contributing factors that may be playing a role in your pain or soft tissue issue, giving a holistic breadth to your treatment.

As OTs, we align ourselves with your own health goals and work with you to help you get the best out of your body and enable you to do the things that matter the most to you.

Our Occupational Therapists are here to help you. During OT week, we will be offering a limited number of complimentary assessments with our OTs. Whether you have an injury or just want to feel better and move better, we can help. 

To make an appointment please contact our clinic on 08 9382 3466 or email: info@langerhealth.com.au

Langer Chiropractic and Soft Tissue Therapy

At Langer Chiropractic and Soft Tissue Therapy in Wembley, we believe it is paramount to truly understand the needs of each and every patient. With over 50 years of experience, the team at Langer Chiropractic and Soft Tissue Therapy is continuously growing, refining and re-developing skills. With targeted care and professional advice and service, we pride ourselves in the aid given and received by families and individuals of our community.

Book for a consultation now and meet with one of our leading health-care professionals. You can book online or speak with one of our Chiropractors or Occupational Therapists through the information below.

PH: 08 9382 3466

info@langerhealth.com.au

Office Location: 1/36 Salvado Rd Wembley, WA 6014 Australia

https://www.langerhealth.com.au/book-now/

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A consultation with the chiropractor is generally triggered when the patient is experiencing some form of ache or pain. The causes of aches or muscle injury can be due to a variety of reasons, from exercise to poor posture. Or even something as simple as sitting at a desk all day.

If you haven’t had a chance to assess your Workplace Ergonomics, you can do so via our guide here. 

Did you know that in some cases, chiropractic adjustments can be considered to help with mental health?

Anxiety and depression are often treated with medical prescriptions. However, holistic methods such as a regular chiropractic care, may work in alliance with traditional treatments for a potential radical improvement in the patient’s mental health.

Studies* have been conducted to test the correlation between chiropractic care and its impact on mental health. The results have shown positive changes in the patient’s mental wellbeing, including reduced stress levels.

*Journal of Upper Cervical Chiropractic Research on June 20, 2013

How can chiropractic care help improve your mental health?

1. Chiropractic adjustments can help to reduce pain that can distract the patient on a regular basis. Long term aches, pain or discomfort can alter the patient’s mood. This is due to the stress it can put on the brain, hindering cognitive functionality. In turn this can result in a low mood and inability to concentrate on everyday tasks.
2. Chiropractic adjustments can help to reduce chronic pain. Chronic pain has been linked to a higher susceptibility to depression. This may be attributed to the patient’s inability to take part in regular or social activities. This can leave them feeling isolated, negatively impacting their mood and outlook on life.
3. Dysfunction of your spine can alter your mood. This can be due to its impact on your nervous system. Regular chiropractic adjustments in the right scenarios, can help to improve spinal function and posture.

Please note that if you are suffering from depression or anxiety it is important to speak with a qualified practitioner. Chiropractic management isn’t a cure for mental illness. However, in alliance with advised treatments, it can significantly help to improve a patient’s mental wellbeing.

Finally, if you would like to enquire with Langer Chiropractic and Soft Tissue Therapy in Perth, please call us on Ph: 08 9382 3466

Our team of chiropractors and occupational therapists have over 40 years of combined experience. We believe in treating all our clients with honesty, respect and professionalism.

The post Chiropractic Work and it’s Mental Health benefits appeared first on Langer Chiropractic and Soft Tissue Therapy.

Use these tips to stay fit and healthy!

• Make sure to drink plenty of fluids, such as water, herbal teas, fresh juices or warm water with honey and lemon, to keep hydrated.
• Eat a healthy, balanced diet. This will ensure that your body is receiving the right nutrients to support your immune system.
• Keep your hands clean – wash them regularly or use a hand sanitizer to keep those nasty bugs away.
• Stay fresh – air flow helps to remove stale air and can also help to clean your air passages.
• Get an adequate amount of sleep, at least 6 – 8 hours per night to function at your best.

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