With the festive season in full swing, the physiotherapists at Innovations Sports Physiotherapy are urging you to take extra caution , providing you with tips on how to stay safe, injury-free and happy this Christmas.

When making your Christmas lists and checking them twice, it’s worth thinking of the gift that will keep on giving; your health.

 

  1. Avoid sitting for long periods.

Over the holiday period many people will spend their time sitting on the couch recovering from their Christmas lunch/dinner, sitting for long periods in a car driving or as a passenger.

Studies now show that sitting for long periods can have a detrimental effect on your body and can lead to the onset of low back pain and chronic diseases such as obesity, diabetes, cardiovascular disease and cancer.

Tips:

  • Avoid sitting for more >30 minutes
  • Be mindful of your posture and the type of chair you are sitting in
  • Take regular breaks when driving and get out of the car to move your legs

 

  1. Get active this Christmas

The best way to spend time with family, friends and grandchildren is to get out and get active. It is important to promote physical activity amongst all generations.

With children requiring 60 minutes of moderate physical activity per day and adults requiring 30 minutes of moderate physical activity per day it is important that we encourage people of all ages to stay active this Christmas.

 

  1. Don’t ignore pain

It is important not to ignore any pain you might have over the holidays. If you have pain or swelling over the holidays, please do not hesitate to contact us, we are always here to give you help and advice.

References

  1. Australian Physiotherapy Association (APA) Physiotherapists warn Australians about avoiding common Christmas Injuries. https://www.physiotherapy.asn.au/APAWCM/The_APA/news/2014/December/Physiotherapists_warn_Australians_about_avoiding_common_Christmas_injuries.aspx
  2. American College of Sports Medicine (ACSM) Physical activity in children and adolescence. https://www.acsm.org/docs/default-source/brochures/physical-activity-in-children-and-adolescents.pdf
  3. American College of Sports Medicine (ACSM). New recommendations on Quantity and Quality of Exercise. http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise