McRae Avenue Physiotherapy
Mission, BC    Canada
McRae Avenue Physiotherapy
What is physiotherapy?
What and where is McRae Avenue Physiotherapy Clinic?
What should I know about my health?
Where can I get health information?
Any other questions?
Ask our assistant!

What should I know about health?

The goal of our website is to offer you common information about physiotherapy.  This website cannot substitute professional health care.  You should consult a physiotherapist if you have any health problems.  A physiotherapist is uniquely qualified to evaluate your needs and develop a course of treatment appropriate for your body and your lifestyle.

This website has made every attempt to present accurate and current information.  We are not accountable for incorrect or incomplete information.  Please check other sources to confirm any information included in these pages.

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What is mobility?

Mobility is an important part of independent living. It means being able to do everything you need to do in your day to day life, from reaching into a cupboard to walking up the stairs to work. If your mobility is impaired by injury, inactivity, age or disease, a physiotherapist can help you work towards regaining your mobility.

Visit the Canadian Physiotherapy Association for more information:

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Am I satisfied with my own mobility?

According to a survey conducted in 2001 for the Canadian Physiotherapy association, 54 % of Canadians claim that their physical  mobility is not as good as 10 years ago. 

Ask yourself the following questions about how satisfied you are with your current mobility:

Are you satisfied with your:
  •  Current level of physical activity?
  •  Ability to complete daily work, family and recreation activities?
  •  Physical strength of arms and legs?
  •  Ability to recover from injury or strained activity or shortness of breath?
  •  Physical strength of back and torso?
  •  Ability to do physical activity without becoming exhausted or short of breath?
  •  Flexibility of your joints (Neck, shoulders, back, hips, knees and ankles)?

To do the mobility quiz online, view Canadians’ results, and read tips on how to improve your mobility, visit the CPA website

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How can I follow a walking program to improve my mobility?

  1. Measure off a distance from your home which totals a full mile there and back. Try to choose a location with as few hills as possible so that the course is relatively flat. You can measure your distance easily by driving the route in a car.
  2. If the terrain is too hilly or if the weather is unsuitable. pace our a one mile distance in your home. e.g. basement, apartment hallway or an indoor shopping mall. Approximately 3,000 paces equals one full mile.
  3. Start out by walking a half mile twice daily and each week increase the distance until you are able to walk one mile once daily. This may take 60 minutes if you are walking at the rate of one mile an hour. Time yourself.
  4. Remember, for the exercises to be effective it must be uninterrupted and performed at a steady rate. Do not stop unless you experience chest pain, faintness, or severe shortness of breath.
  5. Before progressing to the next stage of your programme, it is a good idea to check your pulse rate after doing exercise. This will give you an indication as to whether you exercise is too strenuous or not strenuous enough. Your pulse should be between 110 and 140 beats per minute. If it is higher than this, decrease the time of your exercise or your speed to make it less strenuous. If it is lower, then increase your time or speed.
  6. If you find you are able to walk a full mile in 60 minutes and are ready to progress further, try and increase your speed slightly so that you cover the same distance in less time. Gradually decrease the time by 5 minutes each week or whatever you can tolerate. Remember, you should not feel increasingly short of breath while you exercise and you should recover your breath in 5 minutes after you complete your exercise.
  7. Continue to decrease the time spent walking until you are able to complete 1 mile in 30 minutes. If you find you are not able to reach this goal without getting too tires, that’s fine, don’t push yourself too hard. Your progress may level out for a period of time but as you continue to exercise you may find you are able to progress some weeks later.
  8. You should do your walking exercise for x hour(s) a day 5 days a week.
  9. You may substitute some other form of exercise for part of this time, e.g. cycling, stair-climbing, stepping on the spot if you spend at least 5-15 minutes at the activity. Exercise of less than 5 minutes duration is of no benefit regardless of how strenuous.
  10. Follow these guidelines and you will continue to feel more physically fit day by day. Do not jump ahead in your progress too quickly and don’t get discouraged should you have to stop exercising temporarily. Remember, you can always regain your former level or exercise tolerance.

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When starting an exercise program, start out slowly and progress gradually.
A partner to get healthier
Physiotherapy is an effective and cost efficient approach to pain relief and the restoration of your mobility and functioning.
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