Wellness tips for a happy, active summer

The Maples

Summer is almost here and the opportunity to be outdoors and get active is limitless.

Pharmacist Harjot Chohan and chiropractor Raman Gill, both of whom practise in northwest Winnipeg, reached out to share a list of simple exercises and wellness tips

• Motion is lotion – Your joints thrive on movement. Even five to 10 minutes of walking, stretching, or light activity every hour can reduce stiffness and pain, especially if you sit a lot;

• Posture isn’t static, it’s dynamic – There’s no ‘perfect’ posture. The key is changing positions often. Set a timer to stand, stretch, or reset your posture every 30 to 60 minutes;

• Strength is the new longevity tool – Muscle mass protects your joints, metabolism, and independence as you age. Aim for strength training two to three times per week;

• Don’t ignore small pain signals – Recurring tightness or minor pain is your body asking for attention. Addressing it early prevents bigger injuries down the road;

• Mobility before intensity – Before workouts, or even doing yard work, spend a few minutes on mobility (hips, spine, shoulders). It improves performance and reduces injury risk;

• Sleep is your recovery superpower – Poor sleep increases pain sensitivity and slows healing. Prioritize seven to eight hours a night and keep to consistent sleep routines;

• Your core is more than abs – A strong core supports your spine in everything – lifting groceries, playing with kids, or working at a desk. Think stability, not just esthetics;

• Consistency beats perfection – You don’t need a perfect routine, just a consistent one. Small daily habits compound into long-term health and resilience;

• Nutrition: what you eat affects how you feel – Prioritize whole foods and a variety of fruits, vegetables, legumes, nuts, and whole grains in your everyday diet. Reduce sodium and sugar;

• Move every day – Aim for at least 30 minutes of moderate exercise daily to boost your energy, enhance your mood and manage weight. Make sure you keep your body hydrated with water throughout the day to prevent fatigue;

• Stress management – Identify triggers and manage stress through techniques as deep, breathing or yoga. Listening to peaceful music can reinforce relaxation and uplift your mood. Also, laughter is medicine for the mind that can quickly reduce pent-up stress;

• Maintain strong relationships with family and friends – This can be an engaging outlet to display kindness and spread positivity.

Finally, if you are on medication,, adherence to your medicine regime is key. Stick to your prescribed medication to prevent complications and maintain good health.

Have a happy, active summer.