Why Heart Health is Important

Heart health is essential for overall well-being, and its importance extends beyond just cardiovascular issues. As physiotherapists, we understand that a strong, well-functioning heart is vital for maintaining physical mobility, endurance, and a pain-free lifestyle.

When the heart functions efficiently, it pumps oxygen-rich blood to muscles and tissues, providing the energy necessary for everyday movement. However, poor heart health can lead to fatigue, shortness of breath, muscle weakness, and even difficulty performing routine activities. This is why physiotherapy plays a key role in preventing and managing heart-related conditions.

Exercise is one of the most effective tools physiotherapists use to improve cardiovascular health. Through tailored programs, we help individuals strengthen the heart, enhance blood circulation, and improve lung function. Whether it’s for heart disease rehabilitation or for general prevention, regular physical activity boosts circulation, reduces blood pressure, and improves overall stamina.

Physiotherapy interventions also include educating patients on lifestyle modifications—such as posture correction, breathing techniques, and stress management strategies—all of which contribute to better heart health. By taking a holistic approach, we guide patients toward healthier habits and a stronger, more resilient heart.

Ultimately, heart health is a foundation for physical mobility, vitality, and a higher quality of life. A healthy heart is essential not just for long life but for living life to its fullest.

Love Your Heart: How Exercise Can Improve Heart Health – A Physiotherapy Perspective

February is here, and with it comes “Heart Health Month,” a perfect time to reflect on the importance of taking care of our most vital organ—our heart. At Monastery Heath, we understand how critical it is to support cardiovascular health through exercise and movement.
This month, let’s explore the powerful role that physiotherapy and exercise play in maintaining a healthy heart, improving circulation, and preventing heart disease.


Why Heart Health Matters


Your heart is at the center of everything your body does. It pumps oxygen-rich blood to every tissue, organ, and muscle. The better your heart functions, the better your overall health and quality of life. Unfortunately, many factors—such as stress, poor diet, lack of exercise, smoking and genetics—can lead to cardiovascular problems, including heart disease, high blood pressure, and stroke.


The good news is that the right kind of exercise, when done regularly, is one of the most effective ways to strengthen your heart, reduce the risk of cardiovascular disease, and improve your overall well-being.

 

How Exercise Benefits the Heart


We know that exercise isn’t just about weight loss or building muscle. It’s also about optimizing your cardiovascular system for long-term health. Here are some key ways that exercise benefits the heart:

  • Improves Circulation and Blood Flow Regular physical activity increases the efficiency of your heart. As you exercise, your heart pumps more blood per beat, which reduces the strain on the organ and helps to increase overall blood flow. This improved circulation delivers more oxygen to your muscles and tissues, giving you more energy and stamina.
  • Reduces Blood Pressure High blood pressure is a significant risk factor for heart disease. Moderate-intensity aerobic exercises, such as walking, swimming, or cycling, have been shown to lower both systolic and diastolic blood pressure. Over time, regular exercise can help reduce your risk of hypertension and support heart health.
  • Strengthens the Heart Muscle Just like any other muscle in your body, your heart gets stronger when you engage in regular cardiovascular exercise. With consistent movement, your heart becomes more efficient at pumping blood, leading to a lower resting heart rate and less work required during physical activity.
  • Increases HDL Cholesterol (The Good Cholesterol) Exercise helps to increase levels of HDL cholesterol, which plays a key role in removing excess cholesterol from the bloodstream. Higher levels of HDL help reduce the risk of plaque buildup in the arteries,
    lowering the chance of heart attacks or strokes.
  • Improves Recovery and Function Post-Heart Surgery If you’ve had heart surgery or a heart-related procedure, physiotherapy is critical for rehabilitation. A tailored exercise program designed by a physiotherapist can help improve mobility, reduce fatigue, and
    enhance heart function as you recover.
  • Regulates Weight and Prevents Obesity Excess weight is one of the leading contributors to heart disease. Regular physical activity, especially strength training and aerobic exercises, can help maintain a healthy weight and reduce the risk of developing conditions like diabetes, high cholesterol, and high blood pressure.

 

Types of Exercise for Heart Health


Not all exercises are created equal when it comes to heart health, but incorporating a mix of aerobic, resistance, and flexibility exercises can give your heart the attention it needs.


● Aerobic Exercise: Walking, jogging, swimming, cycling, or dancing are all examples of aerobic exercises that elevate your heart rate and boost cardiovascular health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of
vigorous-intensity exercise.
● Strength Training: Resistance training (e.g., weightlifting or bodyweight exercises) helps to build muscle and improve metabolic function, which can support a healthy heart by controlling blood pressure and cholesterol levels. Aim for two or more strength-training sessions per week.
● Flexibility and Stretching: Stretching exercises not only improve flexibility but also enhance blood circulation, reduce tension, and decrease stress—all of which contribute to heart health. Incorporating yoga, Pilates, or simple stretching routines can be
beneficial for the heart and overall body function.
● Balance and Core Work: Exercises that improve balance and core strength, such as Tai Chi, also support heart health by enhancing body posture, reducing the risk of falls, and improving circulation.

Tips for Getting Started

If you’re new to exercise or haven’t been active for a while, it’s essential to ease into a routine.

We recommend:
● Start slow and steady: Gradually increase the duration and intensity of your exercise routine. Begin with 10-minute sessions and build up as you feel more comfortable.
● Consult a health professional: If you have a heart condition or are recovering from heart surgery, working with a health professional who understands cardiac rehabilitation to create a personalized exercise plan is crucial. We’ll help you choose safe, effective exercises tailored to your health needs.
● Listen to your body: Pay attention to how your body responds to exercise. If you feel short of breath, dizzy, or excessively fatigued, stop and consult your healthcare provider.
● Consistency is key: Like any health habit, regular exercise is more effective than occasional bursts. Aim to make movement part of your daily routine.

 

Conclusion: Love Your Heart This February and Beyond

This February, we encourage you to “Love Your Heart” by taking small, consistent steps toward improving your heart health through exercise. Remember, it’s not about doing everything perfectly—it’s about staying consistent and making your heart health a priority. If you’re unsure where to start, don’t hesitate to contact us at Monastery Health for a consultation. Together, we can design an exercise plan that supports your unique needs and ensures a healthy, happy heart for years to come.

Let’s make this Heart Health Month the start of a healthier, more active lifestyle. Your heart will thank you!

 

Radial vs Focused Shockwave – What’s the Difference?

Shockwave-Therapy

Shockwave therapy has gotten much more attention in the past few years as a treatment option for stubborn musculoskeletal conditions. However, I’ve seen some clinics advertise that they have a shockwave therapy device but not what kind of
shockwave.

What is Shockwave Therapy?

Shockwave therapy is a non-invasive treatment that uses acoustic waves to stimulate healing in tissues that have become damaged, inflamed, or degenerated. The therapy promotes blood circulation, encourages collagen production, and accelerates tissue
repair. SWT has gained popularity in musculoskeletal rehabilitation because it offers an alternative to more invasive procedures like injections or surgery.

Personally, I have been seeing a lot of people asking about shockwave therapy to help treat:
● Heel spurs
● Calcific tendinopathies
● Chronic tendinopathies (e.g. tennis elbow, patellar tendons, Achilles tendons)
● Running injuries (e.g. shin splints, plantar fasciitis)

Radial Shockwave Therapy (RSWT)

Radial shockwave therapy involves the generation of acoustic waves that are dispersed radially over a larger surface area. The shockwaves are produced by a hand-held device that creates pressure waves directed at the skin’s surface. These waves spread outward in a non-focused manner, reaching depths of around 2-3 cm beneath the skin.

Mechanism of Action

The radial shockwaves are less concentrated and spread out over a broader area. The waves stimulate the injured tissue and surrounding areas, promoting increased blood flow, cell regeneration, and tissue healing. RSWT works by producing a mechanical
effect that helps break down calcified tissue, reduces pain, and encourages the body’s natural healing processes.

 

Focused Shockwave Therapy (FSWT)

Focused shockwave therapy, on the other hand, uses high-energy acoustic waves that are concentrated on a specific point of the tissue, often deeper than RSWT. The waves are focused into a small, precise area to treat deeper injuries, and they penetrate more deeply into the body—sometimes up to 5 cm or more—depending on the severity of the condition.

Mechanism of Action

FSWT involves the generation of focused acoustic waves that are highly concentrated on the injured tissue. The energy delivered by these waves is typically more intense, targeting deep structures like tendons, muscles, and bones. The therapy helps stimulate
healing by promoting cellular regeneration, improving circulation, and reducing inflammation.

 

Which Treatment Is Right for You?

The choice between radial and focused shockwave therapy largely depends on the nature of the injury, its location, and the patient’s tolerance for pain. Here are some general guidelines:

RSWT is often the first-line treatment for common, less severe musculoskeletal injuries. It is particularly beneficial for conditions affecting the skin’s surface and moderate tissue damage. Patients who are looking for a more affordable, less invasive option may benefit from RSWT.
FSWT is more suitable for chronic, deep-seated conditions that have not responded to conservative treatments. It is ideal for those with significant tendon damage or when deeper tissues are involved. Despite being more painful, FSWT’s precision and intensity can provide better results for these conditions.

 

Conclusion

Both radial and focused shockwave therapies have demonstrated their efficacy in treating chronic musculoskeletal injuries. Radial shockwave therapy is a more accessible, less intense option, making it well-suited for superficial or moderate injuries.
Focused shockwave therapy, on the other hand, is better for more severe or deeper injuries that require a more concentrated treatment approach.

If you would like to learn more about shockwave therapy and if it’s the right treatment choice for you, give Monastery Health a call at 709-757-3313. Alex Lye, Reg PT has been performing both types of shockwave in his practice for over 10 years and also owns his own focused shockwave therapy device, the BTL 6000. We look forward to hearing from you!

Acupuncture vs Dry Needling

So I’ve been getting this question asked to me frequently as of late: “What’s the difference between acupuncture and  dry needling?” Figured this would be a good time to discuss the differences and how they could potentially help you.

First off, my name is Alex Lye, Registered Physiotherapist with Monastery Health in St. John’s, NL. I am certified in anatomical acupuncture for over 12 years and dry needling for over 5 years.  I have been utilizing both techniques in my practice in conjunction with other modalities with great success for my clients.

Both techniques use needles. Thin, sometimes long or sometimes short, needles that are inserted into the body. Other than that, that’s where the similarities end. Dry needling and acupuncture are different practices that originate from different ideologies and are used for different benefits.

Acupuncture is based on ancient traditional Chinese medicine (TCM) whereas dry needling is more versed in Western medicine. Acupuncture has been practiced for well over 2000 years and is currently practiced today. The philosophy of acupuncture is to recreate balance of the flow of energy, or qi (pronounced ‘chee’), within the body. It is thought that a disruption or imbalance of this flow of energy in the body results in illness, disease, and injury. Common indications for acupuncture include headaches and migraines, pain, dizziness, stress, anxiety, nerve regulation, fibromyalgia, osteoarthritis, energy imbalance, and even sinus issues.  Generally, acupuncture is not painful but it may cause a slight pricking sensation when the needle is first inserted into the body. A typical acupuncture session may last anywhere from 5 to 20 minutes.

Dry needling, also known as intramuscular stimulation, is much newer in comparison to traditional acupuncture but it involves inserting the needles into “trigger points”, or irritated tight bands of muscle fascia. The idea is to promote blood circulation, reduce pain in musculoskeletal injuries, improve range of motion (ROM), and reduce muscle tone. Dry needling can be performed in a variety of different ways. For example, one method involves the “pistoning” of the needle within the trigger point to stimulate a local twitch response. Another method used electrical current to create a similar, but controlled twitch response to the muscle. Typically, dry needling is used for conditions involving myofascial pain such as whiplash injuries, low back pain, tendon issues, muscle strains, fibromyalgia, or simply stubbornly tight muscles. Dry needling’s effect is usually immediate with improvements seen almost as soon as a dry needling session is complete. However, it can cause some discomfort while the technique is performed. A typical dry needling session can take anywhere between a minute to 10 minutes depending on the number of trigger points targeted.

If you are considering acupuncture or dry needling, give us a call at Monastery Health, 709-757-3313, or email info@monasteryhealth.com and we will be happy to consult with you! Cheers!