Pro Motion Physiotherapy

12/17/2025

A new year doesn’t need a new you — just a few new habits.💪

Start small, stay consistent, and let your body thank you later.

✨ Try adding:

– Morning stretches before your first coffee

– A daily walk (yes, even in the cold!)

– Better posture while sitting at your desk

– Time to rest and recharge

– get up from sitting every 20 to 30 minutes

It’s not about perfection — it’s about progress. 🌿

ProMotionPhysiotherapy

12/09/2025

Is Sedentary Time Affecting Your Bone Health?

A recent publication from the Rehabilitation Working Group of the International Osteoporosis Foundation () highlights how sitting for long periods lowers bone and muscle activity — and how regular movement helps support bone strength, balance, and mobility.

Key findings:
• Sedentary time above 9.5 hours/day is linked to higher fracture risk
• Weight-bearing and resistance exercises support bone health
• Short, frequent movement breaks help counteract sitting
• Replacing 30 minutes of sitting with movement improves bone strength

Read more about this important information on our website:
www.promotionphysiotherapy.com/is-sitting-quietly-weakening-your-bones/

Publication:
The Impact of Sedentary Behavior and Physical Activity on Bone Health: A Narrative Review from the Rehabilitation Working Group of the International Osteoporosis Foundation (August 2025)
Authors: Bruyère O., Scott D., Papaioannou A., et al.

(International Osteoporosis Foundation)
(GERAS Centre)
(Osteoporosis Canada)

12/08/2025

A fresh year is around the corner — and it’s the perfect time to reset and refocus on your well-being. 💪

Here are 5 simple ways to feel your best in 2026 👇

✅ Move your body every day (even short walks count!)

✅ Eat foods that keep you energized

✅ Prioritize 7–9 hours of good sleep

✅ Take mindful breaks to manage stress

✅ Stay connected and have fun 💙

Small, consistent actions lead to lasting change.

Let’s make 2026 your strongest, healthiest year yet!

11/26/2025

Is Sitting Quietly Weakening Your Bones?
New research shows that even small bursts of movement can make your bones stronger.

Your bones are living, adaptable tissue — they respond to movement, not stillness. Sitting for more than 20 minutes at a time slows bone and muscle activity, but even small bursts of movement can make a real difference.

Try adding simple movement breaks throughout your day:
• Stand, stretch, or walk every 20 minutes
• Take a hallway walk or the stairs
• March while the coffee brews
• Add light stretches during TV breaks

Activities that support stronger bones:
• Brisk walking, dancing, hiking
• Strength training (weights, bands, bodyweight)
• Balance and flexibility exercises like tai chi

Replacing just 30 minutes of sitting with movement can lower fracture risk and improve daily confidence.

If you’d like exercises tailored to your bone health, mobility, and lifestyle, we’d be happy to help.

📩 To get your personalized exercise plan, email us at:
staff@promotionphysiotherapy.com

11/25/2025

Unwind Before the Year Ends!✨

The holidays are coming — and so is the perfect time to take care of you. 💆‍♀️💆‍♂️

Our incredible Massage Therapy Team is here to help you release tension, reset your body, and start the new year feeling refreshed and balanced. 🌿

Meet our talented RMTs:

💙 Junko — Graduated from the Royal Canadian College of Massage Therapy in Toronto and holds a Physical Education degree from Kokushikan University in Tokyo. A former national-level Kendo competitor, Junko brings a holistic, body-awareness-focused approach to care, combining her background in fitness and education with techniques that relieve pain and restore balance.

💙 Felix — Earned his Bachelor of Arts from Haifa University in Israel and graduated from the School for Massage Therapy in the USSR. With advanced studies in lower back pain, Felix partners closely with his patients to set realistic goals, empowering them to take an active role in their recovery.

💙 Wilfred — A Medix College graduate and registered RMT since 2022, Wilfred combines his experience from both spa and clinical settings with his deep appreciation for holistic wellness. Drawing inspiration from his Filipino roots and Chinese heritage, he tailors every treatment to promote relaxation, healing, and balance.

💙 Kelsey — Creates personalized massage treatments designed to help each client recover, relax, and recharge — blending therapeutic techniques with genuine care for overall well-being.

🕊️ Whether you’re easing muscle tension, improving circulation, or simply taking a moment of calm before the busy season, our therapists are here to help you finish 2025 feeling your best.

📅 Book your end-of-year massage today — appointments fill up quickly!

11/07/2025

What an amazing time we had at our first Bowls & Blasters event at the Promenade! 🎳✨

It was such a fun way to come together as a team, celebrate our wins, and enjoy some time outside the clinic.

A huge congratulations to AJ for winning Top Bowler 🏆 and to Nasrin for winning Most Creative (and successful!) Bowler! 🎉

Your energy made the day even more special.

We also loved celebrating AJ and sending him all our warm wishes ahead of his upcoming wedding ceremony 💍✨

Thank you to everyone who joined us — we can’t wait for the next one! 💛

11/06/2025

🥾 7,000 Steps: The New Evidence-Based Goal for Better Health

A major new study published in The Lancet Public Health is changing the way we think about daily activity. For years, 10,000 steps a day has been the “gold standard,” but new research shows that 7,000 steps per day can deliver significant health benefits — and is often a more realistic, achievable goal for many people.

📊 What the Research Shows

This large-scale review (160,000+ participants across 35 global studies) found that compared to taking only 2,000 steps per day, 7,000 steps was linked to:

- 🫀 47% lower risk of all-cause mortality
- ❤️ 25% lower risk of cardiovascular disease
- 🧠 38% lower risk of dementia
- 😊 22% lower risk@of depressive symptoms

Even smaller increases make a difference:

- 🚶‍♂️ 4,000 steps/day = 36% lower risk of early death
- Every additional 1,000 steps brings extra health benefits

💡 Why This Matters for Physiotherapists

This research proves that modest increases in daily movement can lead to meaningful improvements — especially important for:

- 🩹 Patients recovering from injury
- 🩺 People managing chronic conditions like diabetes
- 👴 Older adults — who continue to see benefits with more steps, with no plateau effect

It’s a practical, trackable goal you can build into treatment plans using smartphones or pedometers. And it helps patients stay motivated by setting achievable, evidence-based targets rather than overwhelming goals.

🏃‍♀️ Takeaway

Structured exercise is important — but every step counts. Encouraging patients to aim for 7,000 steps a day can transform their health and quality of life without drastic lifestyle changes. And for those who are ready for more, 10,000 steps remains a valuable stretch goal.

11/02/2025

🦴 November Lecture Series at Pro Motion Physiotherapy!
We’re thrilled to invite you to two upcoming talks with our Osteoporosis Physiotherapist and Clinic Director, Bonny O’Hare — designed to help you stay active, strong, and confident for life! 💪

📅 Wednesday, November 12, 2025 | 4–5 P.M.
Topic: Osteoporosis and Exercise: Start Low, Go Slow & Keep Going – Building Bone Strength for Life

📅 Wednesday, November 26, 2025 | 4–5 P.M.
Topic: Moving Forward After a Vertebral Fracture: Rebuilding Strength & Confidence

✨ Space is limited — please contact us to pre-register!
📞 905-731-1991
📧 staff@promotionphysiotherapy.com

Welcome to Pro Motion Physiotherapy! We are located inside the Promenade Mall on Level 3 in Suite 301F. The main entrance to the mall facing Bathurst Street is the closest to the elevator and stairs which lead to our clinic. Click here for directions. Before Your First Visit Please take a moment to....

10/31/2025

Happy Halloween 🎃 from Pro Motion Physiotherapy team

10/30/2025

📚 A fresh study (2025, 540 participants) shows that dry needling really works for people with chronic neck pain:

✔️ Less pain sensitivity💆

✔️ Better daily function🏃‍♀️

✔️ Improved neck movement(especially flexion & rotation) 🔄

⚠️ Benefits are most noticeable in the short term, so combining dry needling with exercise & posture training gives the best results 💪

Would you try dry needling for neck pain relief? 👇

10/20/2025

Physiotherapists Stephanie and AJ from the Osteo-Circuit progam at Pro Motion wish all our patients and staff a Happy World Osteoporosis Day! Excited to join people around the world who are raising awareness on how to build better bones!

10/05/2025

We’re excited to share that our very own Bonny O’Hare, founder and director of Pro Motion Physiotherapy and creator of the Osteo-Circuit™ program, was the invited guest on the GeriEvidence Podcast with Dr. Alexandra Papaioannou! 🎙️

In this episode, Bonny shares her passion and expertise in helping people with osteoporosis stay safe, strong, and independent.

Find the link in the BIO👆🏻