Learning how to stay active with busy lives and schedules takes practice. There are daily ways to incorporate physical movement into the everyday routine and shed sedentary habits in favor of more active ones resulting in improved overall health, elevated mood, and better energy levels. Regular movement lowers body weight and reduces the risk of medical conditions like cardiovascular disease, diabetes, and arthritis. And regularly incorporating small physical activities throughout the day can make the exercise more fun and not like a chore that begins to become second nature.
Daily Ways To Stay Active
Like most individuals, much time is spent sitting in the car, workstation/desk, or couch. Research has found that maintaining physical activity can reduce the risk of colon and breast cancer.
Movement
Everyone is different, and there is no one-size-fits-all daily or weekly movement plan. The Centers for Disease Control and Prevention recommends that adults ages 18 to 64 get around 150 minutes of moderate-intensity weekly exercise combined with functional strength training. This can seem like a lot, but still, some activity is better than none. Wherever an individual is in physical fitness, it is never too late to make incremental adjustments and rebuild health one step at a time.
Brisk walking is an example of moderate-intensity exercise.
Individuals with busy schedules can break up their daily movement into smaller chunks.
5 or 10 minutes here and there add up to significant health benefits.
Start With Stretching
A quick morning stretch of 10 minutes can help limber up the muscles, get circulation pumping, and reduce stress.
A study found that a regular 10-minute stretching plan helped reduce anxiety and physical pain and increase flexibility.
Stand Up and Walking Around More
Standing up every 20-30 minutes at home or work is recommended during seated activities.
Walking and thinking increases creative output.
Mobility gets the blood pumping and increases caloric output.
With regular practice, individuals learn to feel their muscles tensing from too much sitting and know it’s time to get up and move.
One way to stand and move is to pace the room during a phone call.
Take the Long Way
Take the stairs or park farther from the store to increase walking steps.
Physical activity in small bursts creates a mindset of an added challenge.
Choosing to go the long way does make a difference and can significantly affect other areas of life.
Move to Music
Research shows that music has amazing effects on physical activity.
It distracts from pain and fatigue.
It increases endurance.
Makes physical activity and exercise feel like less of an effort.
Playing moving music around the office, if possible/headphones and house can get the body naturally moving more.
This could be washing dishes after dinner, using the whole body
Vacuuming the house can work the muscles and elevate the heart rate.
A 150-pound person can burn serious calories from a full hour of cleaning and chores.
Added mental health benefits from the work reduce anxiety, depression, and negative mood.
Get Up When Commercials Come On
Get up and move during commercial breaks.
But with streaming services, commercials aren’t the same.
When watching shows or movies without built-in commercials, make a habit of getting up.
For shows or movies with no commercials, pause and take a quick stretch, do a quick round of jumping jacks, or walk to the other end of the house or twice in an apartment and back.
A brief break is not an actual workout, but it will get the heart pumping more than staying sedentary.
The more you do it, the more natural it will become.
Military Training and Chiropractic Care
References
Habay, Jelle, et al. “Interindividual Variability in Mental Fatigue-Related Impairments in Endurance Performance: A Systematic Review and Multiple Meta-regression.” Sports medicine – open vol. 9,1 14. 20 Feb. 2023, doi:10.1186/s40798-023-00559-7
Hotta, Kazuki, et al. “Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle.” The Journal of Physiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459
Kruse, Nicholas T, and Barry W Scheuermann. “Cardiovascular Responses to Skeletal Muscle Stretching: “Stretching” the Truth or a New Exercise Paradigm for Cardiovascular Medicine?.” Sports medicine (Auckland, N.Z.) vol. 47,12 (2017): 2507-2520. doi:10.1007/s40279-017-0768-1
Maltese, Paolo Enrico et al. “Molecular foundations of chiropractic therapy.” Acta bio-medica : Atenei Parmensis vol. 90,10-S 93-102. 30 Sep. 2019, doi:10.23750/abm.v90i10-S.8768
Ma, Peng, et al. “Daily sedentary time and its association with risk for colorectal cancer in adults: A dose-response meta-analysis of prospective cohort studies.” Medicine vol. 96,22 (2017): e7049. doi:10.1097/MD.0000000000007049
Rangul, Vegar, et al. “The associations of sitting time and physical activity on total and site-specific cancer incidence: Results from the HUNT study, Norway.” PloS one vol. 13,10 e0206015. 23 Oct. 2018, doi:10.1371/journal.pone.0206015
Shen, Dong, et al. “Sedentary behavior and incident cancer: a meta-analysis of prospective studies.” PloS one vol. 9,8 e105709. 25 Aug. 2014, doi:10.1371/journal.pone.0105709
Sciatica is one of the most common injuries, with as many as 40% of individuals experiencing the condition, and it becomes more frequent as the body ages. The pain originates with the sciatic nerves and can go on for several weeks, months, or years. Staying active is a major recommendation to relieve the pain and prevent future flare-ups. Injury Medical Chiropractic and Functional Medicine Clinic can decompress and release the nerve and educate individuals on an anti-inflammatory diet and staying active to expedite healing.
Staying Active
Sciatica is most commonly caused by a slipped disc, which puts pressure or irritates the sciatic nerve, and causes discomfort and painful sensations. The most common factors for developing sciatica include the following:
As the body ages, the spinal discs wear out and break down, leading to the spine shifting out of alignment.
Job occupations that place added strain on the back, like sitting or standing for extended periods, repetitive heavy lifting, or bending, reaching, and twisting movements.
Doctors and chiropractors have found that only resting with sciatica can worsen the injury.
This is because if it is a slipped/bulging/herniated disc, the disc remains in this state, the nerve stays compressed or irritated, and the muscles that control the low back become weak and unable to provide support.
Recommendations
Don’t Sit For Too Long
Prolonged periods of sitting place added pressure on the discs and ligaments in the low back.
Even when sitting doesn’t make it worse, the muscles can develop unhealthy muscle memory that causes partial contracting when there shouldn’t be any that tightens the gluteal muscles causing added strain.
Individuals with a job requiring a lot of sitting or standing are recommended to take frequent breaks to stretch out their muscles or use a standing desk to change positions.
Posture Adjustments
Slouching, hunching, and continuing to practice unhealthy postures will exacerbate sciatica.
Pay attention to the body’s position when standing or sitting.
To prevent slouching, pull the shoulders down and back.
Imagine the shoulder blades touching.
Individuals working at a desk or workstation should take frequent breaks.
Position the screen to see it without tilting the head down.
Increase Physical Activity and Exercise
Exercise is highly recommended to keep the muscles and nerves moving and circulation flowing.
Aerobics
Walking, light jogging, swimming, cycling, and dancing, increase heart rate without causing added strain or pain.
Strength Training
Exercises using free weights, weight machines, or isometric exercises strengthen the muscles and can help restore their position.
Stretching and Flexibility Training
Yoga, tai chi, and Pilates increase flexibility and strength.
The stretching will keep the nerves and muscles from spasms that can worsen the injury.
Strengthen The Core
A stronger core will improve spinal health. Actively engaging the abdominal muscles protects sciatic nerve roots by minimizing spinal pressure.
The back muscles can become increasingly stressed and tired when they have to do all the work without core muscle support.
A weak core can cause additional back pain and worsen sciatica symptoms.
Stand Up Straight
Keep the head and shoulders straight.
Focus On Breathing
Rhythmic breathing helps keep the mind focused and alert while engaged in an activity.
Core Muscles
The back, side, pelvis, and buttock muscles are also part of the core.
Strengthening all of these muscles helps to support the spine.
Exercises for core strengthening include yoga and Pilates, planks, and bridges.
Nerve Recovery
As the nerve recovers, the area the nerve supplies could experience tingling discomfort.
This could be accompanied by an electric sensation at the level of the healing nerve fibers.
The location of this sensation should move as the nerve heals.
With time the sensations should subside, and the area should begin to feel more normal.
Spinal Decompression Demonstration
References
Jensen, Rikke K et al. “Diagnosis and treatment of sciatica.” BMJ (Clinical research ed.) vol. 367 l6273. 19 Nov. 2019, doi:10.1136/bmj.l6273
Kuai, Shengzheng, et al. “Influences of lumbar disc herniation on the kinematics in multi-segmental spine, pelvis, and lower extremities during five activities of daily living.” BMC musculoskeletal disorders vol. 18,1 216. 25 May. 2017, doi:10.1186/s12891-017-1572-7
Ma, Xiao, et al. “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults.” Frontiers in psychology vol. 8 874. 6 Jun. 2017, doi:10.3389/fps.2017.00874
Ramaswami, Ramya, et al. “Management of Sciatica.” The New England journal of medicine vol. 376,12 (2017): 1175-1177. doi:10.1056/NEJMclde1701008
Medical experts advise that maintaining body hydration is one of the most important things to do in extreme heat. Individuals out in the heat lose electrolytes like sodium, potassium, and chloride and need added electrolytes to prevent cramping and excessive sweating that can strain the body. Dehydration can be dangerous, leading to heat exhaustion and possible heat stroke. If gulping water all day seems like a lot, remember that not all hydration must come from drinking water; there are hydrating foods that contain enough water that can be incorporated.
Sweating is vital for maintaining body temperature, and electrolytes are essential in maintaining the body’s homeostasis. Electrolytes help coordinate muscle contractions, heart function, and the conductivity of electric signals transmitting to and from the nervous system. The kidneys regulate fluid absorption and excretion to maintain electrolyte balance, but an imbalance can occur when electrolyte levels spike or drop. An electrolyte imbalance is caused by a change in the number of electrolytes in the body. Sodium, potassium, and calcium are the common elements most likely to be affected by an electrolyte imbalance. Other reasons why electrolyte levels can change include:
Unhealthy diet
Medications
Kidney problems
It is recommended that instead of focusing on how many glasses of water have been drunk, concentrate on two biomarkers:
When the body is thoroughly hydrated, an individual should go to the bathroom every two to three hours, and the urine should be a pale yellow. If it looks orange, it indicates that the body is trying to conserve water and needs further hydration.
Hydrating Foods
Consulting a doctor or nutritionist is recommended to help determine what foods are safe for the individual if there are underlying conditions or other health concerns. Here are a few hydrating foods that contain at least 80 percent water that can be eaten throughout the hot day to maintain body hydration.
Apples
Best known for their fiber content (up to 5 grams), they are also more than 80 percent water.
A quick crunchy snack with potassium, vitamin B6, C, and magnesium.
Watermelon
These can be up to 92 percent water.
Contain vitamin A, B6, and C, plus lycopene and antioxidants.
Watermelon can be cubed by itself or with feta cheese, olive oil, salt, pepper, and basil for a sweet-savory salad.
Peaches
These can contain up to 88 percent water, fiber, protein, and vitamin C.
Peaches can be added to salsas or incorporated into a salad.
Carrots
Carrots are around 90 percent water.
Rich in beta carotene, which the body uses to make vitamin A.
Vitamin A helps the eyes convert light into a signal sent to the brain, allowing for better sight in dim to dark light.
Vitamin K
Potassium
Fiber
Cucumbers
Cucumbers have more than 96 percent water.
They also contain potassium, phosphorus, magnesium, and some calcium.
They contain nutrients known as cucurbitacins, which can have an anti-diabetic effect.
Fisetin is an anti-inflammatory substance that helps brain health.
Potatoes
The waxy variety contains more water, as much as 80 percent.
They contain potassium, vitamin C, fiber, and minerals.
Have them baked or roasted with skins to keep as much potassium as possible.
Tomatoes
Tomatoes are almost 95 percent water.
They contain cancer-fighting carotenoid lycopene, vitamin A and C, and potassium.
Sliced onto sandwiches, sauteed into pasta, or blended into a gazpacho.
Cantaloupe
90 percent water.
Contains beta-carotene, fiber, and vitamin C.
It can be eaten by itself, chopped into salads or smoothies.
Plain yogurt
One cup of plain yogurt is around 88 percent water.
It contains protein, gut probiotics, calcium, zinc, magnesium, potassium, and phosphorus.
Top with some berries for extra hydration.
These are a few hydrating foods that can help with the intense heat. Others include zucchini, iceberg lettuce, strawberries, blueberries, celery, broccoli, and cauliflower. Healthy H2O levels benefits include:
Decreased appetite.
Improved physical performance during exercise.
Increased energy levels.
Optimal brain function.
What Are The Most Hydrating Foods?
References
Bergeron, Michael F. “Hydration and thermal strain during tennis in the heat.” British journal of sports medicine vol. 48 Suppl 1, Suppl 1 (2014): i12-7. doi:10.1136/bjsports-2013-093256
Gauer, Robert, and Bryce K Meyers. “Heat-Related Illnesses.” American family physician vol. 99,8 (2019): 482-489.
Karppanen, H et al. “Why and how to implement sodium, potassium, calcium, and magnesium changes in food items and diets?.” Journal of human hypertension vol. 19 Suppl 3 (2005): S10-9. doi:10.1038/sj.jhh.1001955
Schiefermeier-Mach, Natalia, et al. “Electrolyte Intake and Major Food Sources of Sodium, Potassium, Calcium, and Magnesium among a Population in Western Austria.” Nutrients vol. 12,7 1956. 30 Jun. 2020, doi:10.3390/nu12071956
Strimbu, Kyle, and Jorge A Tavel. “What are biomarkers?.” Current opinion in HIV and AIDS vol. 5,6 (2010): 463-6. doi:10.1097/COH.0b013e32833ed177
As we age, staying active keeps us healthy,� our lives are lengthened and we feel great! Older individuals are discovering that exercise, sports and being physically fit does not mean having to do hardcore workouts and hard-to-maintain exercise/s and schedules.
Many of these individuals get their exercise from active pastimes like biking, Crossfit, and tennis. Others participate in less active recreational activities like walking, gardening or golf. Regardless of which activity they get into, they are all getting relaxation and fun while securing a healthy future.
Exercise helps us feel better because it improves our health.
Spending just a little time each day doing some type of physical activity, will bring these benefits:
Longer
Healthier life
Stronger bones
Reduced joint
Reduced muscle pain
Improved mobility
Improved balance
Lower risk of falls
Lower risk of serious injuries e.g. hip fractures
Slower loss of muscle mass
Fortunately, individuals are living longer but their quality of life means staying healthy and active to remain independent.
Staying active will lower the risk of many common diseases, relieve arthritis�pain and help you recover faster when illness hits.
Activity and Safety
Keeping active means that it’s also important to be safe during these activities/exercises. With more older individuals participating in physical activities, there is an equal increase in sports-related injuries. This is true for bicyclists, skiers, weight lifters and those that use exercise machines.
A recent study by the U.S. Consumer Product Safety Commission (CPSC),� showed an estimated 53,000 people ages 65 and up were treated in U.S. emergency rooms for sports, physical activity-related injuries. Additional injuries were treated in doctor’s clinics/offices.
The increase comes from more older individuals engaging in active sports. However, most of these injuries were not severe but more importantly, they could’ve been prevented. An example was cyclists treated in emergency rooms for head injuries were not wearing helmets. Wearing a helmet reduces the risk of serious head injury up to 85 percent. Regular exercise along with doing it safely means you can enjoy yourself a lot more.
Activity log
Medium physical activity for 30 minutes a day is beneficial for everyone but especially those with chronic bone/joint conditions.
The 30 minutes of activity can be broken up into shorter periods of different activities, like 15 minutes of gardening and 15 minutes of stretching exercises. This can help not getting bored with a routine by mixing it up.
Activity log to keep track of the time you spend on each.
Injury Prevention Tips
When exercise/participating in an activity, doctors recommend following these tips:
Wear the proper safety gear for whichever activity/sport you choose.
Wear the right shoes for each sport/activity.
Warm-up before engaging in physical activity. This could be moderate walking at your normal pace with an emphasis on arm movements.
Exercise at least 30 minutes a day. Break the activities into shorter periods of 10 or 15 minutes throughout the day.
Follow the 10 percent rule, which means never increasing the program like walking/running distance or weight-lifting more than 10 percent a week.
Try not to do the same routine two days in a row.
Mix it up so as not to sprain/strain the same muscles and allow the other muscles to get a workout. So walk, swim, tennis or lift weights, as this keeps the exercise more interesting.
Read instructions carefully when working with exercise equipment, and if needed, ask a qualified professional to help you.
Check exercise equipment making sure it’s in proper working order.
If weight training interests you but you have never done it, make sure to get professional consultation before starting.
Stop exercising if there is severe pain or swelling and get checked by your doctor.
There are plenty of ways to enhance our lives as we age, and staying fit and active along with the proper diet are a few of the most important.
Our clinical focus and personal goals are to help your body heal itself naturally quickly and effectively.� At times, it may seem like a long path; nevertheless, with our commitment to you, it�s sure to be an�exciting journey. The�commitment to you in health is to, never lose�our deep connection to each one of our patients on this journey.
When your body is truly healthy, you will arrive at your optimal fitness level proper physiological fitness state. �We want to help you live a new and improved lifestyle. Over the last two decades, while researching and testing methods with thousands of patients, we have learned what works effectively at decreasing pain while increasing human vitality.
Lower Back Pain Chiropractic Treatment El Paso, TX
NCBI Resources
Aerobic exercise increases the blood flow to the body�s tissues, and people with high levels of cardiovascular fitness generally do better dealing with spinal problems. However, before anyone with a�spine condition or any medical condition�for that matter, starts a�wellness and fitness program, they should check with their primary caregiver, to clear the individual as�fit to exercise.
Some people find it easier to engage in certain healthy activities during different times of the year. For instance, they may enjoy the fresh produce of summer or going for a run during the cooler days of fall. However, there are some things you can do to stay healthy regardless of the season. These are some good habits you can cultivate and develop for good health, rain or shine, cool weather or warm. By incorporating these four practices into your daily routine, you are very likely to see much less of your doctor and enjoy your life a whole lot more.
See a Chiropractor Regularly
Visiting a chiropractor regularly will keep your body balanced and your spine aligned. Chiropractic care has several significant benefits including decreased pain, faster healing from injuries, increased mobility, and better flexibility.
What makes it even more preferable is that chiropractic takes a whole-body approach to health issues. This means that when you have a problem such as pain or a medical condition, your chiropractor will work to get to the root of it and treat the condition where it starts while traditional medicine typically focuses on symptoms. Chiropractic care is non-invasive and drug-free, a truly natural approach to health care.
Maintain a Balanced Diet
A healthy diet is the cornerstone of good health. You should maintain a diet that includes lean meats, fresh fruits and vegetables, and whole grains. The key is choosing fresh, seasonal foods that are local to your area. Foods grown in their season have certain vitamins and minerals that the body needs for the time of year in which they are ripe and ready.
It is also worth noting that several small studies have found that animal protein can exacerbate pain, specifically osteoarthritis. It does not mean you should stop eating meat altogether because certain types of meat offer significant health benefits. Salmon is a good example. It is loaded with heart-healthy Omega 3 Fatty Acids � which, incidentally, also help to reduce inflammation in the body.
Find an Exercise Routing that Works
If you want to be able to move, then you have to start moving. Exercise is crucial for maintaining a healthy lifestyle. The problem is, many people believe that the only way they can exercise is by joining the gym or going for a run which has to be done in good weather. This isn�t so.
There are plenty of things you can do indoors, even in small spaces or while on vacation, to get some exercise. If you have problems with mobility, walking is an excellent option, but even gardening is great.
Also, women over 40 should do weight-bearing exercises several times a week to ward off osteoporosis. Furthermore, exercise is a great complement to chiropractic. It helps to keep your body flexible and increases your range of motion. Three to five times a week for 20 to 30 minutes is all you need.
Get Good Sleep
Good sleep is one of the most underrated keys to good health. When you sleep, it gives your brain and body an opportunity to refresh and heal. The discs in your spine are rehydrated, your body relaxes, and you less susceptible to stress when you are well rested.
On average, adults need anywhere from seven to nine hours of sleep a night in order to reap the full benefits. Take time to set up your bedroom for good rest: a comfortable mattress, a good pillow (they can wear out so change them regularly), a cool, dark, quiet room, and a relaxing environment that may include white noise or lavender scent. Make your bedroom as comfortable and sleep-inducing as possible.
Good health practices don�t have to be complicated or difficult. Start with small steps and let those behaviors become habits. Good health habits will help you have a long, full life.
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