England Chiropractic Clinic

Tips on Exercise

Five keys for good health are:

1.  A healthy spine and nervous system.

2.  A healthy diet of natural, unprocessed, whole foods.

3.  Plenty of fresh air.

4.  Plenty of good water. 

5.  Regular exercise. 

Exercise is crucial for good health and long life.  It improves circulation of both blood and lymph.  It strengthens the cardiovascular system and improves lung function.  It aids in fat burning and weight control.  It reduces stress and provides an overall sense of well-being.  The amount of exercise and type of exercise should match your abilities.  It is always better to start slow and gradually increase time and intensity.  You don’t have to wait until you are feeling great to exercise.  Regardless of your current state of health, there’s an exercise plan for you.

Start by building movement into your day.  You can do this by taking stairs or walking rather than driving when possible.  Instead of driving around looking for the closest parking spot, park at a distance and walk.  Walking is a great exercise, especially when done outdoors.  If you are a beginner, start walking 3 days a week for only 15 minutes a day.  After 2 weeks, go up to 4 days a week for 20 minutes a day.  Add time each week until you are up to 45 minutes a day.  And you can eventually add an extra day.  Or if you like, you can stay at 3 days a week for 30 minutes a day.  That would be a great program to maintain for the rest of your life. 

It’s important to stretch your muscles everyday.  You don’t have to do a lot but just a little everyday.  Our bodies are subject to the effects of gravity 24/7.  The best defense we have to counter the effects of gravity is stretching.  Stretch the legs and hips and lower back as well as the shoulders, neck and upper back.  If you don’t know how to stretch, we have a chart of stretches you can use to get you started.  When you get up in the morning, take 15 minutes for stretching.  Begin by walking in place for 2-3 minutes while pumping your arms.  This gets the circulation going and warms up the muscles.  Then go through your stretching routine and you’re done.  The key is consistency.

Finally, do something to build strength in the muscles.  Walking will strengthen the lower body.  Push-ups will strengthen the upper body.  Depending on your current level of fitness, you can do push-ups in a standing position against a wall or door; a modified push-up on the floor while on your knees; or a regular full body push-up.  You can also use 3lb. or 5lb. hand weights for your arms and shoulders. 

The things in life that create good health are the things we do on a regular, consistent basis.  When you get regular spinal check-ups, eat a healthy diet every day, drink lots of good water everyday, and exercise everyday, you are buying the best insurance against sickness and disease.  For more information or help with your whole-body health plan, contact our office today. 

The Pillar of Exercise, Movement & Stretching

It's important to remember that getting in shape and maintaining optimum health is a process and a way of life.  There are 7 "Pillars of Health" that represent different aspects or components of good health and a healthy lifestyle.  Those Pillars are:

1. Exercise/Movement/Stretching.

2. Diet/Nutrition/Supplements.

3. Spinal Alignment/ Posture/Ergonomics.

4. Rest/Relaxation/Fun.

5. Constructive habits.

6. Optimistic attitude toward life.

7. A solid spiritual foundation.

Let's look at exercise/movement/stretching. 

The body was made for movement and in order to maintain an optimal level of health it is important to keep moving.  Exercise is a "4-letter word" to many people but it need not be.  You don't have to become an exercise fanatic in order to reap the benefits of a regular exercise program.  If you are not currently engaged in some type of regular exercise, a good place to begin is with simple walking.  Start with 3 or 4 days a week for just 20 minutes a day.  You don't have to be too concerned with how fast you walk or how far - at least not in the beginning.  Just start walking and start getting into the habit.  We have a great handout in the office - "Beginners Walking Program" - that we are happy to share with you.  You can contact us here and we will be happy to send you copy.  

Stretching is also very important.  Many back and neck problems stem from tight, spastic muscles.   We spend too much time in cars, at the desk, on the couch or on the computer.  As we do, the muscles shorten and become tight.  Muscles need to be stretched in order to stay flexible.  Yoga is a great practice if you are so inclined.  If you need help starting a stretching program, contact our office and we will offer some suggestions. 

Movement of almost any kind is helpful.  When going to the mall, park farther out and walk to the entrance.  Take the stairs instead of the escalator or elevator.  Go dancing or ride a bike.  Work in the yard.  All of these movements will add up and help you stay healthy. 

The benefits of regular exercise cannot be emphasized enough.  It's a vital part of maintaining your weight at a proper level. It's good for your heart and lungs and for all your bodily processes and it's a great way to deal with the stresses of everyday living. 

If you are ready to start a program of good health, seek advice from Dr. Wyly.  Come by the office for your "getting in shape" check-up.  Together we can create a game plan so you know where to start.  Call the office at 842-1004 today.