The following text may have been generated by Optical Character Recognition, with varying degrees of accuracy. Reader beware!

The Independent, Canadian Statesman Weekender, Bowmanville, Saturday, January 29,1994 13 Exercises Before picking up your snow shovel, recognize snow-shovelling for what it is - strenuous exercise. It makes great demands on your heart and the rest of your body for two reasons; reasons; it's hard work and it's done in the cold. But a little planning and prudence can reduce the risk. Try the following stretches for major muscle groups: 1. Knees to Chest Lie down with feet flat on the floor and both legs bent, bring right knee to chest and hold for 15 seconds; then do left leg; then both legs together. 2. Pelvic Tilts Lie on your back with knees bent and lower back flat on the floor; squeeze tight your gluteus gluteus maximus and stomach muscles and push the small of your back down gently to the ground and hold for five seconds. 3. Spinal Twists Stand with feet shoulder-width- apart, hands on hips and gently twist first left, hold for 15 seconds, then right, hold for 15 seconds. seconds. 4. Quadriceps Stretch Stand with feet shoulder-width apart; lift left leg bending at knee and bring heel to buttocks. buttocks. Keep your balance by bending supporting leg or hold on to a railing. 5. Hamstring Stretch Sit with left leg fully extended and right foot, is bent in front of you so that it is almost almost touching your knee. Bring head down to left knee and hold for about 15 seconds. Then do right leg. 6. Calf Stretches With one foot in front of the other and both feet flat on the floor, bend toward the wall and stretch the back of your lower leg. 7. Shoulder Stretches Clasp both arms behind you, pull back and hold when you get a stretch. For shoulder shrugs, bring your shoulders up to your ears," hold for 10 seconds, then slowly relax. Remember As is the case with all stretching, these stretches should be done slowly (no bounding or jerking) and held for at least 10-15 seconds and repeated at least three to five times. Ways to Avoid Injury Five.areas to consider that might help avoid injury - or death: 1. Body composition. Too much fat not only presents a long-term health risk because of the extra load placed on the heart, but it also tends to weaken abdominal and lower back muscles that are stressed during activities activities such as snow-shovelling. 2. Muscular strength. The stronger a muscle, the less chance it will be injured injured during activity and the less chance the joints it protects will be damaged. 3. Muscular endurance. Muscles must also be trained for endurance. "Injury is more likely to occur during the later stages of shovelling snow or other outdoor activities," says former hockey player Dr. Randy Gregg, who now operates the Edmonton Medical and Sport Institute. "It's like the downhill skier who ends up injuring a knee on the last run of the day because because he or she hasn't prepared for the amount of stress that builds up over many runs." 4. Flexibility. Many injuries can be prevented by a regular stretching and flexibility program. Just like pro fessional athletes warming up for an event, the lower back, abdomen and limbs should be prepared for demanding demanding activities. 5. Cardiovascular endurance. Probably the most important factor and not something that can be gained quickly. A consistent aerobic training program allows a person's heart to be strengthened to a degree that prevents heart problems during exertion. Sources: Southam Star Network). Postscript. The information in this column is of a general nature. Consult your health care professional for specific health concerns. Dr. Hoch, of the Bowmanville Family Chiropractic Centre, is now in her tenth year of private practice. She has personally attended more than 30,000 patients. She supports and educates her patients to create conditions for Optimum Health, with a focus on lifestyle modification and stress management so each individual individual can work towards achieving Optimum Optimum Health and in turn educate oth- èrs. Marquis 1 Floor Fa Floor Fashions SAVE up to 50% CARPET SALE "Don't buy carpet until you', have given me a chance to show you how to save money on your purchase." SHOP AT HOME We bring the Showroom to You!! 5^697-2674 Hundreds of samples to choose from! To Help Understand Children The Family Education Resource Centre of Durham House is offering a series of four workshops for parents of children 1-10 years old, in Oshawa this fall. Understanding Your Child's Misbehaviour Misbehaviour on Thursday, February 17, 1994. Gain an understanding of children's children's misbehaviour and an introduction introduction to skills for redirecting misbehaviour. misbehaviour. Discipline Without Punishment on Thursday February 24, 1994. Will offer offer some practical ways to discipliné effectively without using punishment. punishment. Building Your Child's Self Es- Many Valuable Study Courses Offered Through Durham College Durham College Continuous Learning Division if offering the following following New and Valuable Courses: Biomedical Technology - Leam the diverse world of medical equipment equipment - designed to introduce nursing students and nursing practitioners to the fundamental principles and theories theories of operation associated with medical equipment. This course will be held on Wednesdays, starting February 9, 1994. The fee is $67.20. Alzheimer - Its Victims and Their Families - Based on Len Fabiano's popular texts - a powerful one day seminar demonstrating the struggles associated with Alzheimer's disease. A clear picture With solutions and interventions interventions is provided on the impact of Alzheimer's disease on the victim and the pressures on the family. This workshop will be held on Saturday, March 26,1994. The fee is $37.45. For more information, please call Durham College Continuous Learning Learning Division at (905) 721-3052. To register, please call (905) 721- 3000. teem on Thursday March 3, 1994. Gain an insight into the underlying factors of self esteem and discover a " formula for building a positive self concept. Talking" And Listening with Children Children on Thursday March 10, 1994. • Practical skills for talking so that your children will listen to you. How to listen for the feelings behind your children's words. Based on the Significant Significant Seven by Stephen Glenn. These workshops will all be held from 7:00-9:00 p.m. at Holy Cross Catholic School, 357 Simcoe St. S., Oshawa. The cost is $24.00 for the series of four workshops or $8.00 for each separately. Pre-registration is required. required. ■ For more information and to register register for this workshop please call The Family Education Resource Centre at 579-2021. Locally owned and operated by Glen Morris 183 Queen St. Port Perry, Ont. (905) 985-8234 V [gg] Settlement House .Shops, HOURS: Mon. - Thurs. and Sat. 9:30 a.m. - 5:30 p.m. Friday 'til 9 p.m. Sun. 12-5 p.m. 1 z. i 1 s il niii iftjtti >1 rtmmjL S3® s tu T É cm ANNUAL WINTER FURNITURE SALE JANUARY 15 TO FEBRUARY 15