Health and Wellness Newsletter
Walking as a Lifestyle Choice
|Chiropractic Care and Your Exercise Program
Doing regular vigorous exercise is an important part of a long-term health strategy. Chiropractic care is another key component of a plan that includes good nutrition, sufficient rest, and enjoyable activities and interests with family and friends.
Regular chiropractic care helps make good health possible. Our bodies need to be in peak condition in order to derive the full benefits of the exercise we're doing and the good foods we're eating. Being in peak condition is associated, in large part, with a fully functioning nervous system and a spinal column that is biomechanically sound. By identifying and correcting mechanical blockages in your spine and the related areas of nerve interference, your chiropractor will help you to function at your peak. As a result, you will gain maximum benefit from the important steps you're taking to enjoy high levels of health and wellness.
Everyone knows he or she “should” be doing regular exercise, but most people have not exercised in so many years that they don’t know where to begin. As a result, people start and stop various training programs and routines. They join gyms, buy workout clothes, spend hard-earned income, and ultimately fail to follow-through because they don’t have a clear idea of how to exercise effectively.
One of the issues relates to the many choices available. You can lift weights, swim, ride a bicycle, run, take Pilates classes, take yoga classes, or play tennis. But the challenge lies in selecting the form of exercise that’s best for you, and then having the specific knowledge to begin training in a way that will be beneficial and not harmful.
It’s actually easy to hurt yourself if you’re returning to exercise after an absence of many years or, for some people, of decades. Doing too much too soon is a typical cause of an exercise-related injury. Doing the wrong type of exercise for your level of preparation is another major cause of these injuries. Getting hurt doing exercise is a real deal-breaker for people who didn’t really want to exercise in the first place. If you haven’t exercised in years, finally work up the motivation to start doing something, and hurt yourself after a few days or weeks of your new program, quitting and never going back becomes a very attractive option.
But exercise is a key factor in maintaining overall health and wellness. If you’re committed to the long-term health and well-being of yourself and your family, regular vigorous exercise is critical. The solution, at least in the initial phases of returning to fitness, is walking for exercise. Walking avoids the vast majority of pitfalls associated with other types of exercise. Walking is low-impact, requires minimal equipment, and no gym memberships are needed. Walking is done outside in fresh air and sunshine, providing many additional benefits beyond those gained by exercise as such.
Walking is excellent exercise,1 and yet it’s important to follow some basic guidelines. Starting slowly is the main consideration. If you haven’t done any vigorous physical activity for months or years, 10 minutes of walking at a modest pace should be sufficient for your first day of walking. Five minutes out and five minutes back. Make 10 minutes your limit even if that amount feels like too little. It’s always better to do a little less exercise than a little too much. Add approximately a minute a day, until you’re doing a 30-minute walk at a modest pace. With this quantity of comfortable walking, you can now begin to increase your pace. Ultimately, 30 minutes of walking at a brisk pace will provide sufficient health benefits for most people, based on the principle of five or six vigorous exercise sessions per week.
The long-term results of such a program are profound.2,3 Consistent vigorous exercise helps to lower blood pressure, prevent heart disease, reduce the incidence of stroke, reduce the incidence of diabetes and obesity, and improve outcomes in patients with cancer. Walking for exercise is an efficient, enjoyable, and easy way to enable you and your family to begin obtaining these long-term health benefits.
1Centers for Disease Control and Prevention: Vital signs: walking among adults - United States, 2005 and 2010. MMWR Morbid Mortal Wkly Rep 61:595-601, 2012
2Lima LG, et al: Effect of a single session of aerobic walking exercise on arterial pressure in community-living elderly individuals. Hypertens Res 35(4):457-462, 2012
3Subramanian H, et al: Non-pharmacological Interventions in Hypertension: A Community-based Cross-over Randomized Controlled Trial. Indian J Community Med 36(3):191-196, 2011
Nutritional counseling is a type of assessment made which analyzes various health needs in regard to diet and exercise. A nutritional counselor helps people to set achievable health goals and teaches various ways of maintaining these goals throughout their lifetime. Nutrition is an important part of a healthy lifestyle. Without proper nutrition, one does not have enough energy to make it through the day.
This type of counseling assists all ages, ranging from pregnant women, to vegetarians, to the elderly and people with different medical complications. Those who may benefit include those with:
Diabetes; Osteoporosis; Poor nutrition and eating patterns; Eating disorders (some of which may require eating disorder treatment); Digestive complications; HIV; Cancer; Hypertension; Nausea; Nutritional questions; Allergies; Organ problems; Obesity; Hypoglycemia; Menopause; Fitness goals; Heart diseases
Spinal Decompression (IDD Therapy)
The Accu-SPINA is one of the most scientifically advanced back pain treatment systems available today. Designed to non-surgically relieve disc pressure, this device employs force delivery techniques which mimic physical therapy approaches to spinal dysfunction. The Accu-SPINA™ system has the ability to target specific segments of the lumbar spine for treatment. Over the course of a full treatment regimen, this system enables the treating specialist to distract the intervertebral space by a distance of 5 to 7 millimeters, thus significantly decreasing pressure inside the disc.
Spinal Decompression (IDD Therapy) Testimonials
"I endured neck pain for so long, due to two herniated discs. I could not find a comfortable position. My sleep was constantly disturbed. After the treatment, I was back to normal and pain free. I can now sleep through the night without pain. Thank You!" - P.R.
"I had sever pain down my right leg and around the knee area. I'm 62 and I felt like I was 85! Since starting IDD therapy, there has been steady improvement. I was pain free after all of my treatments! I strongly recommend this therapy for anyone with bulging discs and leg pain." - A.E.
Call us now at 908-522-8989 for a complimentary consultation to learn more about the benefits of IDD therapy and how it can help you.
Our Physical Therapists are Licensed Certified Professionals with extensive knowledge and training in anatomy, physiology and the biomechanics of the body. Physical therapy is a branch of rehabilitative health that uses forms of exercise and equipment which are specifically designed to assist people to either regain or improve their physical abilities. Physical therapy helps to restore a person's best ability to function through minimizing physical impairment, disability-related congenital and acquired conditions, and functional limitations.
The type of physical therapy treatment a person receives is dependent upon their condition. Complete physical therapy treatment can include some different elements. Pain reduction might include the use of ice, heat, relaxation, massage, joint mobilization, stretches, or the use of electrical stimulation or ultrasound.
We have on staff Jeff Aleski, Board Certified Acupuncturist who specializes in back pain, tendonitis, carpal tunnel, pain management, irritable bowl syndrome, infertility, face lift rejuvenation, sinus pain and more. The goal of this dynamic and integrated 5,000 year old health care system is to activate the natural, self-healing abilities of the body. Acupuncture is safe, natural, drug-free and effective.
Ten key benefits of acupuncture include:
Improved Health and Quality of Life; Stress Reduction; Pain Reduction; Improved and Faster Recovery from Injury, Illness and Surgery; Emotional Balance; Respiratory Health; Insomnia Relief; Strengthening Your; Immune System; Premenstrual (PMS) and Menopausal Symptom Relief; Reduction of Side Effects of Chemo and Radiation Therapies
We hope to see you soon. Remember, for a better tomorrow, do something about it today!
Do not forget to stop by for a spinal checkup and an adjustment.
Please remember that everyone needs to be free from pain so bring your friends and loved ones for a spinal checkup.