February is heart month.

This month’s newsletter offers tips to help you get through the day with more energy, and as an added benefit keep your heart healthy.

Daily routine can often get the best of us. Between getting ready for the full day ahead, carpooling the children’s school drop off, and getting to work on time, it often feels like you’ve already completed a day’s worth of activities all before your morning coffee.

Even though the day can get ahead of us, it’s important to remember to take proper breaks throughout the day to maintain productivity and decrease stress levels. Taking a mid-day break helps to refuel and re-energize, giving that extra “oomph” needed to get through the rest of the work day. Here are some simple things you can do throughout your day to renew your energy and keep your heart healthy.

Lunchtime strolls

Shake it up and go for a walk during your lunch. A simple dose of fresh air can help boost your energy, clear your mind, and help you refocus. After all, studies show that lunchtime walks can immediately put you in a better mood and give you the ability to handle stress at work better.


Whether it be for 3 minutes or a half hour, exercising in the middle of your day not only can get rid of those midday blues but can help keep you active, along with all the other added health benefits working out gives us. There are many easy ways to add more exercise into your daily routine. You can take the stairs instead of the elevator, park farther away from the store to get a few extra steps in, even daily chores like cleaning can turn into some physical activity.

Here are some tips to get you started:

1.Visit www.fitin15.ca

Fit -in 15 is an interactive web-based program developed by Canada’s Doctors of Chiropractic, experts in muscle and joint function and champions of health living. Fitin15.ca has motivational tools and easy no-cost, no-equipment ideas for getting active. Once fitting in 15 min. becomes a regular part of your routine, you may find yourself fitting in more.

2. Have a distraction

Research studies show that people who have a distraction are more likely to stick with a fitness activity than people who don’t. Brisk walking outdoors provides its own distractions. The scenery and street activity will keep your senses occupied while your feet keep you moving. If you are fitting in your 15 min. indoors listen to your favorite music, or the radio or work-out while watching your favorite T.V. show.

3. Have a buddy

Research studies also tell us that people who get active with a buddy find it easier to stay active. Invite your partner, a friend, neighbour or relative, one of your children, or the family dog to join you for a 15 min. walk or workout. Make it a time to talk, laugh and connect.

4. Pick a specific time of day

Decide on the best time of day for YOU to set aside your 15 minutes so it becomes something that you look forward to and you can schedule other activities around it. Keep to your scheduled time as much as possible.

5. Try not to miss a day

Think of fitting in 15 minutes as a regular daily activity-like taking a shower in the morning. It can be easy to find reasons not to fit in 15-there are always so many other things to do. But the more you fit in, the easier it gets, until you don’t have to think about it. If you miss a day or two, don’t give up; just fit it in again as soon as you can.

Canada’s chiropractors are committed to helping Canadians be more physically active.

A Doctor of Chiropractic (DC) can evaluate your strength and flexibility, and screen for anything that may limit your physical activities. Ask one of us for an evaluation.

6. Eat Well

Heart-healthy choices like fruits, vegetables and foods that are low in sodium can help lower your risk of heart disease and stroke. Drinking a glass of water before bed has also been shown to decrease the risk of heart disease and stroke. Putting the right nutrients into your body pays off for your mind as well! Eating a balanced meal gives your body the fuel it needs to keep your energy up and decrease fatigue. A healthy weight and waistline plays an important role in your overall mental and physical health.

7. Stop Smoking

Even exposure to second-hand smoke can increase your risk of developing heart disease and stroke.

8. Manage your stress

Learn to identify the things in your life that are causing you stress so that you can deal with them effectively.

By implementing any of these simply tips throughout your day, you will have the energy to tackle your daily tasks and your heart will love you for it!


Come in to the office on your next appointment and show us a picture of any winter outdoor activity and you can put your name in a draw for a prize at the end of the month! You can email a picture to us too! Each activity is worth one ballot for the draw.


A BIG THANK-YOU to all our clients who voted for us for the TOP CHOICE AWARDS 2021. It is with great pride and gratitude that we can announce that DR. FREDERICK CHIROPRACTIC CLINIC WON  the Top Choice Chiropractic Clinic in London for 2021!!! We appreciate all the continued Support!




Follow our practitioners on social media:

Dr. Frederick is on Facebook @ Dr. Frederick Chiropractic, Instagram @dr_frederick_chiropractic,

Dr. Douglas is on Instagram @drstephdouglas,

Lori Tangen our amazing massage therapist is on Facebook @ Lorraine Tangen RMT or Instagram @ltangenrmt