Wellness

Backpack Safety

from SSM Health Physical Therapy

Is your child’s backpack too heavy?

IN A STUDY CONDUCTED BY SPINE MAGAZINE:

• 80 percent of surveyed children said their backpacks are heavy. • 65 percent felt their backpacks caused fatigue. • 46 percent said they had back pain due to a heavy load.

IF YOUR CHILD LEANS FORWARD TO CARRY A BACKPACK … IT’S TOO HEAVY! WHAT CAN YOU DO?

• Load the heaviest items closest to the child’s back. • Arrange books so they won’t slide around in the backpack. • Check what your child carries to school and brings home; don’t carry things unnecessary to the day’s activities. • If the backpack is too loaded, your child can hand carry a book or other item. • Consider using a book bag on wheels if your child’s school allows it. • Use lightweight alternatives, for example, use pocket folders instead of a three-ring binder.

Never let your child carry more than 15% of his or her body weight. This means a child who weighs 100 pounds shouldn’t carry a loaded backpack heavier than 15 pounds.

HOW TO PROPERLY WEAR A BACKPACK:

• Both shoulder straps should always be worn. • Choose a backpack with wide, padded straps. • Do not sling the backpack over one shoulder. • The pack should fit snugly to the child’s back. • Adjust the straps so that the bottom of the pack rests in the curve of the lower back. • Don’t bend over, instead squat, using both knees and keep the back in its normal inward curve. • Never let the backpack rest more than four inches below the child’s waistline. • Wear the waist belt if the backpack has one to evenly distribute the weight.

If your child complains of chronic neck and back pain, physical therapy can help. At SSM Health Physical Therapy, our physical therapists are trained to integrate strengthening exercises, posture education and manual techniques to help alleviate pain and keep your child moving!

Contact us for more information about the outpatient therapy services offered at SSM Health Physical Therapy, or to schedule a backpack screening!

FOR MORE INFORMATION, CONTACT: SSM Health Physical Therapy - MAC West Clubhouse. Call 314.822.3205 or stop by the clinic for assistance scheduling. We look forward to serving the needs of you and your family!

ACHIEVE FITNESS AND WELLNESS GOALS

with Metabolic Testing

Whenever the topic of cardio comes up, there always seems to be a difference of opinion. Many will ask, “How long should a cardio session last?” “How much is too much cardio?” “What is the best type of cardio?” The answers are crucial, as they will depend on what a person wants to achieve. For example, the answers will be drastically different for an individual wanting more aerobic capacity and overall output versus someone trying to drop body fat. Instead, Members should ask, “Do I need cardiovascular training for a sport or performance?” or “Do I need cardio for body composition changes?” For some, the most effective cardio for retaining muscle is simply walking. HIIT (high-intensity interval training) done with extreme intensity is very effective for fat loss as well; the keyword is “extreme.” Often, the “middle ground,” or just doing cardio for the sake of doing cardio for long periods, can increase body fat due to burning muscle.

The Missouri Athletic Club fitness staff can help determine where Members need to be through metabolic assessment. The active test will explain what heart rate zone is needed to burn carbs for endurance training, burn fat for body composition and the amount of cardio needed. The resting metabolic test will explain how many calories are burned in a day at rest. The two tests help determine calorie restrictions or additions necessary to achieve fitness and wellness goals. The combination provides optimal results!

For more information, please contact Paul Helfrich at 314-539-4453 or phelfrich@ mac-stl.org.

Experience All We Have To Offer

Excellent Care & Personalized Services

At McKnight Place, we cater to our beloved residents and their families by providing the very best in senior living, each and every day. Our commitment to a higher standard of care and personal attention remains steadfast. We are always here to help our vibrant residents continue to thrive and pursue their interests. Call us today for more information or to schedule a tour. (314) 993-3333 Ÿ McKnightPlace.com