One of my favoritee things about being a chiropractor at Desert Valley Chiropractic is restoring patients ability to do the things they love and returning them to active lifestyles. In fact, it may be my most favorite thing! Seeing our patients regain their ability to hike, bike, walk, practice yoga, garden and enjoy time with their family and friends is incredibly rewarding. The amazing bonus is we get to do it using gentle effective activator adjustments and NO drugs! Your ability to move and exercise is so strongly linked to both your quality and quantity of life that it is not an over statement to say getting active can literally save or change your life. So this month we are going to discuss exercise and why just 30 minutes of activity might be the ultimate life changing biohack!
Numerous health care professionals have stated that if you could bottle the benefits of exercise you would have a miracle drug or supplement at your disposal! The benefits of getting just 30 minutes of exercise a day include:
- Increased life span
- Weight management
- Reduced stress
- Improved mood with less depression and anxiety
- Reduced risk of dementia
- Lowered blood pressure
- Strengthens your heart
- Strengthens your bones and reduces the risk of osteoporosis
- Improves your sleep
- Reduces the risk of colon cancer
- Reduces the risk of falls and injury
- Improved immune system
Sign me up! Where do I start?
So where do you start if you or a loved one are struggling to be active or can’t do 30 minutes of exercise? I would recommend starting where you are, if you can do five minutes do five minutes. You don’t have to do an hour of Cross Fit to reap the rewards of exercise (if you are doing an hour of Cross Fit AWESOME keep going!). Start with walking or swimming both are excellent low impact exercises. Revisit each one of the topics in this blog series. The topics we have discussed so far have all been chosen to help with healing, vitality and energy. Get your vitamin D tested, practice breathing exercises, work on your posture, do vagus nerve exercises, clean up your diet and at the top of the list GET ADJUSTED chiropractic keeps you moving!
Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. There are many types of physical activity, including swimming, running, jogging, walking, biking, sports and dancing, to name a few. Being active has been shown to have many health benefits, both physically and mentally. It may even help you live longer
Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, more use of medication and more illnesses.
Approximately 85 percent of people in North America live largely sedentary lifestyles this includes our children. The human body was designed to move, and when it’s deprived of this movement, the results can manifest as poor physical health, mood disorders, and accelerated aging. In fact, studies show that inactivity might be as bad for our health as smoking, leading to increased risks of chronic health problems such as heart disease, Type 2 diabetes, and some forms of cancer. Your physical and mental health depend so much on exercise that not getting enough is considered one of the 10 major risk factors for death worldwide.
Regular exercise is a highly effective way to relieve stress, anxiety, and depression, which affect millions of people throughout the United States. In addition to lowering your risks for chronic diseases, making your body move boosts your energy and improves your overall fitness. Likewise, more energy and a leaner, healthier body can boost your self-confidence.
Lack of physical activity can also strongly influence the rate at which your body ages. Inactivity accelerates the loss of muscle tissue, a process also known as atrophy, leading to weakness, increased risk of injury, and reduced coordination. This contributes to increased fall risks and decreases the ability to live independently . Inactivity also ages your brain by contributing to memory loss and brain fog.
Fortunately, experts agree you can combat these risks with just 30 minutes of moderate to vigorous exercise every day.
The specific benefits of daily 30-minute workouts, such as reduced risk of disease, improved blood pressure and increased bone density, can be measured using diagnostic testing .However, many positive changes will stand out to you and your loved ones, including increased energy, a firmer body, and a stronger immune system.
Exercise boosts circulation, muscle strength, and endorphin production, helping your body work more efficiently. Simple tasks such as walking up the stairs and washing your car will feel easier almost immediately. You’ll also be more focused at work, less fatigued, less reliant on caffeine, and more capable of accomplishing tasks throughout each day.
Gradually, regular exercise increases your muscle mass and helps you shed excess fat and fluids. As moderate daily exercise supports your body’s production of antibodies and white blood cells, it will also fight off viruses and other pathogens more efficiently, significantly boosting your immune response and ability to fight disease.
Here are some exercise ideas to help get you moving:
- Walking, bicycling, or dancing. Endurance activities increase your breathing, get your heart pumping, and boost chemicals in your body that may improve mood.
- Yoga. This mind and body practice typically combines physical postures, breathing exercises, and relaxation.
- Tai Chi. This “moving meditation” involves shifting the body slowly, gently, and precisely, while breathing deeply.
- Activities you enjoy. Whether it’s gardening, playing tennis, kicking around a soccer ball with your grandchildren, or something else, choose an activity you want to do, not one you have to do.