Something I go through with every patient at their first appointment is how much exercise they typically get throughout the week.
If someone is in considerable pain, of course I do not expect them to be doing much exercise, if any. However, for those not in extreme pain, many are not getting regular exercise. The most common answer I get is, "Well I do a lot of xyz at work." While it's great to be active throughout the whole day, when we limit ourselves to activity only at work we are missing out on tons of benefits of Non-Work Exercise. If you are only being active at work, it is likely that you are moving through limited or even repetitive ranges of motion. We have three planes of motion in the body: 1. Forward & backward (sagittal) 2. Side to side (coronal) 3. Rotational (transverse) Arguably, most occupations require movement in the sagittal plane and some might call for movement in the transverse plane. Even if you are moving in multiples planes of motion it is unlikely that you are balanced in each direction and you are probably performing repetitive motions that could negatively affect your range of motion overall. Being active outside of work helps you to get in more activity throughout your whole day. Instead of coming home and kicking back on the sofa, you could take a walk after dinner (also aiding digestion and balancing blood glucose levels) or play a sport you enjoy. Exercise is also beneficial to your mental health. Not only does exercise release endorphins, chemicals that improve your mood, but you also receive dopamine when you exercise. Both of these help with how we experience pain! Building muscle is also protective. Muscle mass is a good indicator for longevity and using your muscles places demand on your bones - supporting healthy bone density. Have you heard of the Timed Up & Go (TUG) test? This test is used to assess mobility and fall risk in the elderly. How do you think someone with poor muscle mass from years of inactivity performs? By building muscle before you are at a risk for mobility and balance issues you can help protect yourself from issues down the line. Building muscle mass also improves your metabolism. Sometimes it can be hard to feel motivated to do anything else after work, but one of the added benefits of regular exercise is that it improves your energy as well! Getting started is the hardest part so one easy way to motivate yourself is to make it fun. I always recommend walking as a smooth introduction back into regular exercise, so grab a friend and find somewhere pretty to explore and before you know it activity will be a part of your routine! Of course, many of us look to gyms and fitness classes to satisfy the need for movement. That's great! I would say to also try to incorporate outdoor activities to get Vitamin D and enjoy fresh air. Time outdoors improves mental wellbeing, reduces screen time, and has actually been shown to improve sleep and reduce the risk of chronic disease. Ideas for outdoor time: Walking (alone or with family/friends), swimming, biking, hiking (find a checklist of scenic hikes), sports (soccer, tennis, pickleball, etc.). I love to find a podcast I am interested in and learn while I walk, too! The possibilities are endless!
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AuthorDr. Tiffany is a chiropractor at Liberation Chiropractic & Wellness in Mobile, AL. Her passion is corrective chiropractic care for all ages that goes beyond just aches and pains to restore the spine to the best condition possible so that her patients' bodies may function properly. Archives
May 2024
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