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Here you will find great tips for healthy living, nutritional advice, and the latest news on health studies and research.

Category Archives: Exercise

All about exercise.

Walk away inflammation!!

Did you know that just 20 minutes of walking can help reduce inflammation?  New research shows that a single 20-minute moderate intensity workout session can have anti-inflammatory effects.  The cool thing about this study is that it does build upon other studies showing the benefits of physical exercise, but more importantly it showed that even people with reduced strength or mobility can benefit, even if they just perform some fast walking for 20 minutes or more.  This may also help develop new therapies for individuals with auto immune disease!!  Go for a fast walk and enjoy the benefits!!

Running knees better than sitting knees?

I just read an interesting article that discussed a study from Brigham Young University about the effects of running and knee pain.  It found that in healthy runners between the ages of 18-35, running for thirty minutes did not cause soreness and swelling. In fact, it actually reduced inflammation. In other words running might be beneficial for the knees and help prevent arthritis.  Though, I believe the key terms here are “healthy runners” and “thirty minutes,” because much longer runs might not be as helpful to the knees and if the runner isn’t as healthy, running may not be as beneficial. The study went on to state that running is actually better for the knees than sitting!  Running outdoors is also considered better than on a treadmill due to the varying terrain and the effects of gravity.  Treadmills can more easily cause repetitive stress injury because there is less variation in that particular running surface.

Pick up the pace!!

Did you know that increasing your fitness level, just a little, might help reduce your chance of dying an early death.  Researchers looked at the records of more than 10,000 people and found that simply ramping up the fitness levels a from low to intermediate or higher, made men 44% less likely to die from an early death compared to the couch potato.  More research is now concluding that exercise is literally the fountain of youth.  Re-examine your exercise priorities now that the nice weather is upon us. Pick up the intensity just a little, it will pay off…!!

TV & Blood Clots!!

Most people know that sitting too much can contribute to obesity, but did you know that spending too much time watching the TV may contribute to blood clots in the lungs?  A large study of 85,000 people suggests that adults who sit and watch more than 5 hours of television daily were more than 2.5 times likely to have a pulmonary embolism compared to those who watched less than two-and-a-half hours of TV.  The authors suggest that a way to reduce this risk is to constantly stand and stretch your legs and just reduce the amount of TV time daily.  Increasing physical activity can also help inhibit these types of clots!!

Intensity, Intensity, Intensity!!

I have discussed on a few occasions the importance of exercise regardless of how much time you have to perform it.  Did you know that if you are crunched for time for working out, intensity matters?  For instance, if you don’t have a half hour to workout, 15 minutes of high intensity training (HIT) can do the job just fine.  With high intensity training you should be huffing and puffing and conversation should be difficult for a bit.  This means you are doing it right.  The nice thing about HIT is that you really don’t need any fancy equipment and its safe for almost everyone.  If you have certain physical issues you should discuss this with your doc. However, you can set up a space anywhere in the home or garage or basement and you may just need a set of dumbbells or some exercise bands.  Exercise can help us perform better in all aspects of our lives.  Go online and find the various HIT workout suggestions and custom tailor one to your liking, but remember, intensity matters!

Bikes vs Football..?

Did you know that bicycling causes almost as many hospital emergency injuries to kids (5-14 year olds) as football does, according to the Consumer Product Safety Division? As the warmer weather invades, kids are going to be riding their bikes again, and as adults and parents, we need to take this into consideration, as we do not normally consider bike ride as dangerous as football.  Most of us baby boomers learned to ride bikes without all the gear that is available for kids today. Helmets, padded gloves, shin pads and elbow pads were not options, or at least not for me…! Now, I do ride with a helmet for protection (No training wheels…lol). Chiropractic is a great way to keep you and your kids healthy, relative to the bumps and bruises associated with those sport and recreational type injuries that will inevitably occur.  Treat your loved ones to the wellness they deserve..Chiropractic works!

Exercise To Reduce Chronic Pain!!

Would you like to live a pain free life?  The chances of that happening is fairly remote, however, did you know that if you exercise, even moderately, you have the ability to live life with considerably less chronic musculoskeletal pain than those who do not exercise?  Studies are showing that those people who do some exercise on a regular basis, even into later into life, are less at risk of developing chronic pain compared to those who are physically inactive.  It doesn’t take much to accomplish this as studies show about 2 to 2 1/2 hours a week is all that is needed to improve your health and reduce risk of chronic pain of the ligaments, tendons, muscles and bones.  Exercise has been shown to be the true anti-aging factor we all search for. It helps with back pain, arthritis, neck pain, fatigue, and even depression. It is never too late to start exercising or just slowly get back into it, if you haven’t done it in a while…!  Your life and health depends on it!

Back Pain Myths!!

Did you know there are a few myths about back pain that many people do not understand?  Here are a few:  Flexible backs are good…actually spinal muscles are designed to stop movement, so flexible backs can be problematic.  Strong backs prevent back issues…actually endurance prevents back issues.  Lift with your knees not your back….actually learn to lift with your hips, they are stronger and can give you better form as you lift. Tighten up your abs when you lift….actually you should stiffen the entire abdominal wall because the transverse abdominis muscle isn’t really needed during lifting, so don’t suck in your tummy as you lift.  These are a few recommendations for lifting things around the house or at the gym….hope it helps!  More later!!

Back pain and bending!!

I never tire of talking to patients about back issues as my own back problem 20 + years ago indirectly led me into the Chiropractic profession.  I recently discussed some back exercises to avoid when one has hurt their back.  Many back injuries are from bending.  Bending forward (flexion) is one of the more common reasons for injuring the discs in your back.  In fact twisting while bending is even worse.  Most spines only have so many bends in them before injury occurs, due to the distortion of the disc fibers that occur with forward flexion.  Sit-ups and crunches are probably one of the worst exercises for acute or sub-acute back problems, until late in the healing process, as that is usually the same motion that caused the original injury.  Please visit your local Chiropractor for help with your low back pain as they are the professionals that understand how to help heal, teach and prevent future problems.

Bending and Spine Pain

Did you know the worst time to bend your back is in the morning?  Back pain comes in many forms and has many causes.  Back pain can go away on its own, but don’t let that fool you.  There is usually an underlying cause and not addressing the cause can mean chronic and life long back issues.  Often times doctors tell patients to strengthen their core muscles to help with back pain.  However, some back exercises shouldn’t be performed as they can make back pain worse.  The most common one is abdominal crunches or sit-ups.  This causes flexion of the spine and puts a lot of stress on the disc material fibers.  The discs of our spine only have so many number of bends before they damage.  This may be different for each individual. The reason not to flex the spine in the morning is that the discs are more hydrated, thicker and more prone to injury.. Limit your bending in the mornings…more later!!