Exercise and Chiropractic Care
In the last two newsletters, dedicated to Whole Body Wellness, we have been visiting the possibility of vibrant health and improvement through regular maintenance chiropractic care, and then, chiropractic care and nutrition. In this issue, we'll be visiting the topic of Chiropractic Care and Exercise.
An Effective and Cost Effective Combination
Most patients come to our office, because of a condition, a weakness, injury or painful state. While the chiropractic adjustment and other therapeutic modalities are the #1 recommendation for repair, exercise is definitely the second recommendation. For injuries, in fact, exercise and spinal manipulation are synergystic for health improvement and a very cost effective combination. Studies have found that patients given a combination of spinal manipulation and exercise experienced greater improvements in back function and greater reductions in pain compared to those treated with spinal manipulation or exercise alone, and that improvements lasted longer in patients receiving both manipulation and exercise than those who received only one type of intervention.
Exercise and Posture Corrections
Chiropractors are also experts at analyzing posture and how it relates to spinal problems. We are trained in the art of detection, function, and restoration. So part of my job is to search for the problems that exist underneath poor posture and its effect on quality of life. By analyzing spinal curvatures and alignment, I search for the problems that contribute to unhealthy postural patterns and develop a strategy of correction for you. Uncorrected, your postural problems may lead to future injuries and conditions.
Posture, Weight Control and Exercise
Most people understand the value of exercise to lose weight and to tone, but a valuable aspect of targeted exercises and movements is recommended to optimize muscular efficiency so you are less prone to fatigue, endurance problems and stress. In essence if you are tired and achy all the time, you are not in the mood or physical condition for regular exercise. Poor energy systems decrease your metabolic rate which increases your chances of storing more body fat. Decreased metabolic rate means your body cannot maximize burning fat for fuel so it stays right where you don't want it; hips, thighs and belly. It is a vicious cycle that builds over time. The lesson here is that posture and weight control go hand in hand.
Exercises For You
Recommending specific exercises for your individual body composition, weaknesses and strengths is one aspect that I enjoy discussing with you. Working hand in hand with chiropractic and exercise is the perfect solution to help with your long term goals. And if you are coming in for maintainance care, remember that as a health coach, you can ask for guidance and your exercise recommendations. I think you will be surprised at how much benefit you can receive beyond helping back pain.
Exercise Beyond Posture and Pain
U.S. News & World Report reveals five ways that exercise can enhance your brainpower and mood:
- It reverses the detrimental effects of stress. Exercise boosts levels of soothing brain chemicals. Exercise may also actually work on a cellular level to reverse the aging process.
- It lifts depression. Sustained, sweat-inducing activity can reduce symptoms of depression about as effectively as antidepressants.
- It improves learning. Exercise increases the level of brain chemicals called growth factors that help make new brain cells.
- It builds self-esteem and improves body image. Even simply seeing fitness improvements, like running a faster mile or lifting more weight, can improve your self-esteem and body image.
- It leaves you feeling euphoric. High-intensity exercise can leave you with a feeling of euphoria. Try running, biking, or swimming as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again.
Exercise for More Serious Conditions
Yes, exercise will help your back heal faster, and maintain an ideal weight, and that's important, but beyond that, exercise can affect major illness, including normalizing your insulin levels. And did you know that regular exercise is one of the best ways to keep your mind sharp and ward off dementia? So, long after you've stopped worrying about how you look in a bikini or muscle shirt, and after you have done your exercises to improve your posture, your commitment to physical fitness will show in your quick wit and mental acuity.
Exercise to Reverse Aging
And with the graying of America, regular exercise, even initiated late in life, can help slow down the aging process altogether, so you'll be less likely to suffer from chronic disease or disability, and more likely to be fit and trim, agile, mobile and happy, even as you get older … and isn't that really what it's all about?
Sharing My Favorites
In the next newsletter, I'll be sharing my thoughts and suggestions on my favorite exercises and fitness programs and philosophies. To get you started, however, just start moving, to your capabilities. Swimming and walking are always wonderful choices. Go easy on weekend warrior types of exercises, like gardening, and review earlier newsletters on suggestions to keep you pain and injury free in this #1 favorite exercise (gardening). I can also offer you some specific exercises in the office to start you off right away the next time you see me for specific goals or just to keep you young, vibrant, and yes, fit and trim!
If you have any questions, give me a call at (775) 852-8000!
References:
1. UK BEAM Trial Team. United Kingdom back pain exercise and manipulation (UK BEAM) randomised trial: effectiveness of physical treatments for back pain in primary care. BMJ Online First, Nov. 29, 2004.
2.UK BEAM Trial Team. UK BEAM Trial Team. United Kingdom back pain exercise and manipulation (UK BEAM) randomised trial: cost-effectiveness of physical treatments for back pain in primary care. BMJ Online First, Nov. 29, 2004.
