In Canada, the month of December is pretty much guaranteed to see at least a few centimeters of snow. It is important to know the proper techniques for shoveling snow to prevent injuries.

1. Pick the Right Snow Shovel
Replacing your old, beat-up shovel with an ergonomic one can make the chore of shoveling snow a lot easier.

• Look for one with a curved handle or adjustable handle length so you are not bending over to shovel.
• A shovel that is small and lightweight will reduce the amount of weight that you are carrying.

2. Warm Up Thoroughly
Tight muscles are more prone to injury than loose muscles. Warm your muscle for 5-10 minutes before hand by:

• Walking briskly or marching in place to get the blood flowing.
• Stretching your low back and hamstrings muscles.
• This also reduces the soreness that comes after any physical activity.

3. Use Proper Lifting Techniques
Try to push the snow to one side rather than lifting it. When you must lift, make sure to use proper techniques.

• Square your shoulders and hips straight in front of the area you are shovelling.
• Bend at the hips and knees, not the low back, and push the chest out forward.
• Pivot your body to face a new direction, rather than twisting.
• Walk to the area you wish to dump the snow instead of reaching or tossing.

4. Pace Yourself
Shoveling small amounts of snow frequently is less strenuous than shoveling a large pile at once.

• Remove only a few inches off the top at a time, rather than attempting to shovel the full depth at once.
• Take a short break every 10-15 minutes if you feel tired or continue later on.

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5. Keep Your Feet on the Ground

• Shoes or boots with good treads will help to minimize injuries from slipping.
• Spread salt on your sidewalk or driveway to increase traction and decrease the risk of slipping on the ice.

​Read more at http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries 

Wareable.com, a site dedicated to content exclusive to wearable technology, has produced a list of the best fitness trackers of 2017. Tracking your steps, calories burned, sleep quality and more are the latest crazes for fitness gurus and those who are beginning new health regimes. With so many designs out there, it's important read the reviews of tech experts before investing in a device that may or may not be suited to fulfill your wants and needs.
Here are the top 5 trackers in different categories:
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Best New Tracker: FitBit Alta HR - $149.99USD

The latest edition of Fitbit Alta maintains its slim appearance but has a new feature of continuous heart rate tracking. This tracker is best for those who want to learn more about their wellbeing and how active they are, rather than those who are passionate about fitness. As someone who owns the previous version of the Alta, I was most disappointed with the fact that it doesn't give me a break down of the amount of effort I put in at the gym (i.e. it does not track weight lifting, but not many do yet). Overall, the Fitbit Alta is a great choice for the price and is one of the most atheistically pleasing trackers out there. Key features: tracking steps, sleep monitoring, heart monitoring, notifications.
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Best Fitness Tracker:  Garmin Vivosmart HR+ - $219.99USD

While this tracker is boasted to have every current feature you could ask for packed into one device, it's chunky appearance and dated screen wouldn't make the cut for consumers who don't want to sacrifice aesthetic in their wearable technology. Its GPS tracking feature is perfect for runners who want to leave their phones at home. Key features: tracking steps, sleep monitoring, water resistance up to 50 m, 24/7 heart rate monitoring, GPS.
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Best General Fitness Tracker: Fitbit Charge 2 - $149.99USD

Wareable.com commemorates the latest version of Fitbit's Charge tracker for its continuous heart rate feature and innovative guided breathing exercises. Everyone I personally know with this tracker is happy with it, but the reason I chose the Alta over the Charge 2 was its thickness and price. Also, there is no GPS tracker built in, so you'll have to bring your phone with you while running outside for the best results. Overall, the Fitbit Charge 2 is considered by Wearable.com to be one of the strongest general fitness and wellbeing trackers on the market. Key features: tracking steps, sleep monitoring, 24/7 heart rate monitoring, breathing training, VO2 Max.

Best for Losing Weight: TomTom Touch - $129.99USD

While not considered to be the perfect fitness tracker overall, the TomTom Touch offers an important feature that consumers looking to lose weight will love: body composition. By placing your finger on the sensor, you will get a pretty accurate analysis of your body fat and muscle percentages. Now you can skip going to your family doctor, dietician or personal trainer to see how your body fat has reduced and how your muscle mass has increased.

Best for Getting in Shape and Sport Lovers:  Moov Now - $59.99USD

The Moov Now is not your typical general fitness tracker. What makes this wearable unique is its advanced sports training feature which successfully uses actionable running, swimming and cycling data to improve your skills and techniques in various sports. As you improve, you can gradually increase the difficulty level in order to achieve tangible goals. On top of this unique feature, the Moov Now also tracks your steps and sleep! Key features: tracking steps, sleep, advanced sports coaching, run/bike tracking.

​For more of the best trackers of 2017, check out Wearable.com's list..

Repetitive Strain Injury (RSI) is a condition caused by prolonged repetitive hand movements, such as those involved in computer use. Symptoms include shooting pains in the hands, wrists, forearms, and back.
Here are 6 simple tips to prevent RSI and reduce the symptoms.

1. Type with wrists in the Neutral Position
In Ergonomics, Neutral Wrist Position is defined as:

• a straight, unbroken wrist
• the hand rotated to a relaxed position (30-60 degrees)
• the fingers curled and at rest
• the thumb straight and relaxed

It is easy to unknowingly type with your wrists in any other position due to keyboard height and placement, which all put additional strain on tendons.

2. Adjust or replace your keyboard
The correct keyboard adjustment is one where the keyboard is flat and at or below elbow level. This position makes it easiest to type with your wrists in the neutral position.
A gel wrist rest placed along the edge of the desk can help prevent you from resting your wrists on the hard edge of the desk or table. However, you should never rest your wrists while typing even with gel rests. Only use this when you are no longer typing.

3. The mouse is often to blame
Many people develop RSI in the hand they use the mouse with as they tend to rest their wrist and flex it upwards in the Dorsiflexion Position when it should be in neutral, as when you are typing. Using a mouse pad with a gel can promote elevation in the wrist while using the mouse.

4. Take regular breaks
To prevent developing RSI, it is recommended to take a 5 minute break every 20 or 30 minutes of continuous desk activity, and more frequently if you have the condition. Set a reminder on your computer or mobile device and use this time to walk around and stretch your wrists.

5. Sit at the computer with good posture
Bad posture while at a computer can lead to numerous aches and strains in your neck, back, and even wrists. Bad posture is a primary risk factor in RSI because leaning forward instead of sitting up straight leads to resting your wrists while using the keyboard and mouse. Choose and adjust your seat so that you sit up straight, rather than leaning forward over the keyboard.
Refer to this article if you aren't sure what constitutes good posture.
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6. Get treatment
The final step to reducing symptoms of RSI is visiting a physiotherapist where you will benefit from a prognosis, hands on treatment, and a program to help reduce your symptoms when you're sitting alone in front of a computer. The key to less pain could be as simple as changing your habits.