Spring is Right Around the Corner – It’s Time to Get Active and Keep Moving

The days are getting longer and the temperatures are getting warmer. If you haven’t been active through the winter months, now is the time to change your ways.  Being active is an important aspect of helping to promote optimal health, which can be challenging! It’s especially difficult for older adults. Activity levels usually drop when an individual feels they are not as fit as they used to be or if they are unable to exercise the way they used to.

If your activity level and exercise has decreased over the winter months, it can be detrimental to your health. A sedentary lifestyle could lead to numerous health problems, from chronic heart disease to diabetes to sleep disorders. Take advantage of the warm spring weather and get moving!

Staying active is an important aspect of helping promote optimal health, which can be challenging for most of us. It’s especially troubling for older adults. Activity levels may drop when someone feels they are not as fit as they should be or unable to exercise the way they used to. 

Is Exercise What You Need?

Research makes it very clear, increased body fat along with increased abdominal obesity are directly linked to a greater incidence of Type II diabetes among the elderly.

Physical activity can have a positive influence on seven of the 10 most common chronic diseases, according to the U.S. Dept. of Health and Human Services. A guidebook titled Physical Activity Guidelines for Americans, 2nd Edition presents new findings on the benefits of regular physical activity. Some of the benefits include the following:

• Improved bone and musculoskeletal health
• Improved cognitive ability and a reduced risk of dementia
• Improved sleep
• Increased ability to perform everyday activities

According to the National Council on Aging the 10 most common chronic diseases which are leading causes of death and disability include:

• Alzheimer’s Disease & Dementia – Progressive, degenerative brain disease
• Arthritis – Joint inflammation causing pain and reduced mobility
• Cancer – Abnormal cell growth, with lung and colorectal being common types
• Chronic Kidney Disease – Long-term damage that reduces kidney function
• Chronic Obstructive Pulmonary Disease (COPD) – Progressive lung disease (including bronchitis/emphysema) often caused by smoking
• Diabetes (Type 2) – High blood sugar levels resulting from insulin resistance
• Heart Disease -The leading cause of death, including coronary artery disease and heart attacks
• Hypertension (High Blood Pressure) is a major risk factor for heart disease and stroke
• Obesity is linked to over 200 other chronic conditions
• Stroke occurs when blood flow to the brain is blocked 

Where Do I Begin?

What is it that you can do to help yourself and start moving? If you have questions about what activities are appropriate for your age and physical abilities, a Doctor of Chiropractic at Texas Spine & Sports Therapy Center is qualified as your go-to healthcare practitioner to improve your neuro-musculoskeletal health.

Being Active Doesn’t Necessarily Mean High-level Activity

• A good start in maintaining your activity level throughout the day is to spend less time sitting. Staying up and moving helps maintain mobility in your joints and tissues and has a positive effect on your cardiovascular health.
• Park in a spot that requires you to walk a further distance to the store
• Climb the stairs instead of taking the elevator
• Bike or walk or for short trips
• If possible, use a standing desk to avoid sitting all day
• Household chores such as vacuuming or gardening, is exercise. Turn on some music to get the most out of it!
• Upgrade your daily routines-walk or jog in place while watching TV
• Perform bodyweight exercises or stretch during commercial breaks

Daily Walking is Highly Beneficial – Benefits of Walking 30 Minutes a Day

Walking is a great exercise for everyone who wants to get fit. Whether you are a beginner or an expert, walking has many advantages.

• Helps burn calories, improves body composition and controls weight management.
• Improves your heart health and lowers the risk of heart disease, stroke, and type 2 diabetes.
• Meets CDC guidelines to participate in 150 minutes of moderate activity per week (30 mins x 5 days).
• Reduces stress, anxiety, improves mood and benefits your mental health.
• Strengthens bones and joints while improving mobility and reduces joint pain.

Aerobic Exercise

Regular aerobic exercise offers benefits, too. Aerobic means “with oxygen,” which means that breathing controls the amount of oxygen the muscles use to help them burn fuel and move.

Aerobic exercise is an effective way for senior adults to improve their glucose tolerance. Aerobic exercise should be done in moderation. Don’t just start aerobic exercise with full force. Check with your chiropractor to assess your abilities. Routine chiropractic care can also help you with range of motion, balance, and flexibility.

Muscle Training

Strengthening your muscles through resistance training is a great way to improve functional strength and stability during activity. This doesn’t mean you have to hit the weight room at your local gym. Resistance bands can be used from a sitting or standing position and can readily be done in your home.

Feel the Benefits by Taking Action Now

Chiropractic care should be a component of your effort to stay active and maintain better health. Increasingly, evidence-based research is proving this to be a good equation. According to one report, chiropractic provided “evidence of a protective effect of chiropractic care against 1-year declines in functional and self-rated health among Medicare beneficiaries.”

If you are looking to improve your physical activity level or capability, consider seeing a Doctor of Chiropractic at Texas Spine & Sports Therapy Center.  A comprehensive physical assessment is always the first step. If chiropractic care is appropriate, options could include therapeutic exercise, nutritional counseling, manual therapy and lifestyle or postural changes.

Call or Contact Our Office Online to Make an Appointment

If the warmer weather and longer days are motivating you to improve your motion, contact us for an evaluation before you begin. Make an appointment at Texas Spine & Sports Therapy Center for an evaluation. Please call our office at (512) 806-0015 or contact us online and get moving!