Getting in Shape for Summer

This is a repost from the Millar Chiropractic Clinic website.

Getting in Shape for Summer

Pay Attention to Your Body

Everybody likes to have fun. We work hard, and when we play, we like to go all out. When exercising or playing sports however, it's important to pay attention to the feedback our body is giving you.  If you ignore the friendly messages your body is sending you, your body will probably get your attention in a more unpleasant way. And when that happens, there may be significant recovery time involved. Paying attention to your body's signals can save a lot of downtime. Important warning signs include shortness of breath, feeling faint, and sometimes intense muscle soreness and other pain. Any of these symptoms mean you're working too hard, doing too much, or working beyond your current physical capabilities. Slow down and back off a bit. Tell yourself that's enough for the day and you'll be able to get back to it again tomorrow. Your chiropractic physician can help you design challenging and fun exercise routines that will work best for your particular body and current state of fitness. They will be able to recommend stretches, sports, and other activities that align with your fitness goals and interests - helping you to be active, healthy and well

Summer is finally here! It's time to have fun in the sun, making the most of these extra hours of daylight.  If you have let things go a bit, getting back into shape may seem like a very good idea right about now.  We all like to look good in our shorts, tank tops, swimsuits and other summer attire. Even more importantly, we want to be able to participate in all the fun activities we enjoy without huffing and puffing, and without having to constantly think about restrictions and limitations.

So how do we return to fitness? There are three main aspects on which to focus - losing excess weight, increasing strength and muscle tone with weight-training, and improving aerobic fitness.^1,2

Whether you want to lose ten or twenty pounds or more, the basic principles remain the same. First of all, watch the size of your portions, choosing to eat several small meals each day.  Eat slowly by putting your fork down between bites, chew your food well, and do not overeat.  You should never feel stuffed after eating.  In fact, you should really not even feel full.  Instead, pay attention to your body's cues that tell you you've had enough before you get too full.

In order to keep your energy up and keep your hunger at bay, make sure that each meal includes both protein and healthy fats such as pasture butter, organic coconut oil or organic olive oil. This will help to retrain your metabolism, helping you to become naturally leaner. This will also help to optimize your energy, balancing your insulin levels throughout the day. This is especially crucial for those who are pre-diabetic or hypoglycemic. Be sure to check with you doctor to make sure your new eating and fitness plans are appropriate for you.

Regaining aerobic fitness is very important for summer activities. The simplest way to begin is to start with a very basic walking program - just ten or fifteen minutes of easy walking each and every day. Chances are, you'll be surprised at how enjoyable it is.  After getting in the habit of enjoying this short walk each day for a week or two, slowly increase the length of your walks by a minute each day until you've built up to thirty-minutes. When it becomes very easy for you to walk for thirty minutes, increase your pace, but do it gradually over several weeks.

At some point, depending upon various factors such as your age, weight, general condition, cardiovascular health and any musculoskeletal concerns, you may want to consider alternating walking with a few short sprints.  Intermittent sprinting is very effective for losing weight and improving your metabolism, but it can be particularly challenging to your cardiovascular system and hard on your joints. Because of this, it is especially important to get advice from your doctor before beginning this type of high intensity intermittent training.  (Particularly if you are overweight and/or have any health issues.)

Please also make sure that you stay well hydrated.  This is especially important with the increased summer temperatures and humidity here in Alabama, and increased physical activity.  Avoid strenuous exercise during the hottest part of the day and don't be afraid to take a break if you feel yourself getting overheated.

Elliptical machines, treadmills, stair machines and stationary bikes can be a very good alternative for increasing your aerobic fitness - especially if you have joint problems that preclude sprinting as an option.  As with the walking program described above, it is very important to build up gradually. Building up to using high intensity interval training methods, with one or more of these activities, is a great way to get in shape and improve your cardiovascular fitness.  Most of these types of fitness equipment have options that you can choose that will alternate between easier and more difficult settings, providing an effective interval workout.

Weight-training is another important aspect of physical fitness.  It tones your muscles, prepares your body to do physical work, and best of all, it causes your metabolism to burn fat even while you're resting. There are many excellent books and workout videos available that can help you to begin your weight-training program. If you have a knowledgeable friend, ask them to check your form and offer advice.  Or take a few classes with an experienced instructor or trainer if you're feeling overwhelmed. That should give you the confidence to continue your workouts on your own.  Remember to start slow and use lighter weights with fewer repetitions than you think you can do, as your body gets used to the new movements. The benefits of strength training are well worth your efforts.

If at any time you experience DOMS (delayed onset muscle soreness) which will usually occur a day or two after overdoing it, try an abbreviated session doing the same types of movements with little or no weights, followed by plenty of stretching once your muscles are nice and warm.  This will usually help your body clear the lactic acid from your muscles, thereby reducing soreness.  And don't forget to visit your chiropractor to make sure you are in optimal condition for exercise.

You'll soon find that you're feeling better and stronger, and ready to enjoy all that summer has to offer.


¹Simkini-Silverman LR, et al. Lifestyle intervention can prevent weight gain during menopause. Ann Behav Med 26(3):212-220, 2003
²Knuttgen HG. Strength training and aerobic exercise: comparison and contrast. J Strength Cond Res 21(3):973-978, 2007

 

 

Click Here to Request a New Patient Appointment or Free Consultation

Chiropractic Health Care

This is a repost from the Millar Chiropractic Clinic website.

Chiropractic Health Care

Enhancing Your Lifestyle

Chiropractic care provides the foundation for good health. Additionally, it's important to incorporate healthy behaviors in our daily lifestyle, including regular exercise and a healthy diet. Although it is common knowledge that good nutrition and exercise are vital for long-term health, very few people actually make these two factors a priority in their lives. Less than 20% of American adults perform 30 minutes of exercise four or five times each week. An astounding 65% of Americans are obese or overweight. The unfortunate result of this predominant unhealthy lifestyle are epidemics of heart disease and diabetes. The positive news is that people can choose to begin a healthy lifestyle at any time, and reap substantial benefits from it. But the choice has to come from within. No one is going to make healthy choices and take action day after day just because they think they "have to".  Choosing health is something that a person has to choose for themselves, and then follow it up with action. When a person chooses to be healthy and makes a consistent effort to support that, good things begin to happen in all areas of their life.

 

In recent years there has been overwhelming, and at times very heated, debate regarding health care in the United States.^1-2   There are many conflicting opinions as to the best way to solve American's health care crisis. Those who would like to see very broad reforms will describe the many significant problems in our current health care "system". Those who oppose a big overhaul are concerned about the serious downsides of changing to a "socialized medicine" type system. No matter the outcome, chiropractic health care continues to address many of the very real shortcomings that are inherent in our current health care system.

With chiropractic care, the primary focus is on the patient. This differs from the majority of the medical system which tends to focus more on the profit-taking bottom line. With the medical system, necessary services are very often denied coverage while unnecessary services are prescribed, all in an effort to increase profits. Chiropractic care has one goal in mind - to help the patient be healthy and get well as quickly as possible. Other forms of health care talk the talk, but chiropractic walks the walk. Chiropractic health care truly is centered on the patient.

Chiropractic care is also much more personalized. In a chiropractic office, the patients feel like they are part of the family. Chiropractic physicians will take time to talk with their patients, asking the necessary questions and addressing their concerns. Chiropractic patients don't feel rushed. They don't feel like their doctor's top priority is getting through each patient visit as quickly as possible so they can move on to the next one. Patients who are new to chiropractic care are often surprised at how genuinely interested their doctor is in their well-being - performing a thorough history and exam and designing a treatment plan to specifically address their particular problems. Chiropractic care is not a one-size-fits-all, cookie-cutter approach to health care.

 

Another major problem with the medical system is that it is incredibly fragmented. Patients are shuffled from one specialist to another, as various doctors attempt to diagnose a small part of a complex problem. Chiropractic care on the other hand is very holistic, which means that it addresses the health requirements of the whole person. Chiropractic treatment helps to restore balance to the musculoskeletal and nervous systems, thereby addressing multiple problems at once. Many chiropractic physicians also design nutritional programs and rehabilitative exercise protocols for their patients, as well as provide stress management advice and recommendations for improving posture and ergonomics.

Chiropractic care is available for the entire family - from babies and toddlers, to kids and teens, and their parents, and grandparents. Chiropractic treatment is not only gentle and safe, but also highly effective for a wide range of conditions. Whether a 78-year-old grandmother has osteoporosis-related back pain or an 10-year-old soccer player has an injured knee, chiropractic care has good solutions for both.

Chiropractic directly addresses many issues in our current health care system. Chiropractic is a cost-effective, holistic, patient-centered health care method that is focused on results. It is an integrated system that effectively enhances the whole family's health and well-being.

¹Relman A: The Health Reform We Need and Are Not Getting. The New York Review of Books, July 2, 2009
²Porter ME: A Strategy for Health Care Reform. Toward a Value-Based System. N Engl J Med 360(24):2610, 2009
 

 

 

 

 

Click Here to Request a New Patient Appointment or Free Consultation

Summer Fun

This is a repost from the Millar Chiropractic Clinic website.

Summer Fun

Do You Need to Warm-Up and Cool-Down?

In the fitness field, there has been a long-standing debate about whether it's best to stretch before or after exercising.  The prevailing wisdom is that stretching is most effective after exercise, when your muscles are warm. Incorporating a thorough stretching routine into your post-exercise cool-down will help you to increase your overall flexibility. Of course, it's also helpful to do a small amount of light stretching as part of your warmup before exercise. This will help to prepare your muscles and joints for the exercise that will follow. Just be sure to pay close attention to what you're doing - stretching carefully and slowly - and making sure not to overdo it. Visualize your muscles lengthening while you gently stretch. So what is the best warmup, if your main stretching is performed during your cool-down?  You may choose to perform a lighter, slower version of the activity you will be doing.  For example walking and light jogging in preparation for a run. You can also do some light calisthenics such as walking lunges (stretching and warming your leg muscles) or perhaps some jumping jacks and arm rotations to help warmup your upper body too.

 

It may not officially be summer yet, but we are certainly having summer-like weather. There's so many fun things to do during the warmer months - baseball, volleyball, basketball, tennis, golfing, biking, swimming, running, hiking, climbing, rollerblading, skateboarding, or perhaps just enjoying a leisurely walk in the park.

This is a great time to be outdoors and active. It's important to prepare for this increased activity to make sure we can continue to have fun all summer.

This is especially important for those who sit at a desk all week and can't wait to get started on Saturday morning. There you are first thing in the morning, out on the tennis court or the golf course, raring to go. Or out pounding the pavement for a three- or four-mile run.

What happens to many of us on these gung-ho Saturdays is a range of unexpected and unwelcome injuries - strained tendons, pulled muscles, tennis elbow, sprained ankles, or worse. These injuries are a big let down and may end up restricting our activities for several weeks, interfering with our plans for summer fun.

The solution is preparation. If you're in your mid to later twenties or older, the reality is that you now have to prepare your body for physical exertion. (Even if you're in your early twenties or younger, preparation is still a good idea.)

Getting some form of regular exercise during the week will prepare you for all your weekend summer fun. ^1,2  Regular exercise helps to train your muscles, ligaments, tendons and joints to do physical work. Exercise trains your muscles to support heavy loads, and trains your joints to handle mechanical stresses throughout their full ranges of motion.

The result of this regular exercise is that you're now able to do your activities and play your chosen sports full out. You're already pre-prepared by the exercise you've done during the week.

Now we don't mean to imply you can go out on the court and immediately start serving at 100 miles per hour, or that you can start your Saturday morning run at full speed.

It is still important to warm-up first, allowing your body to get into the rhythm of the game or activity. Your body will still need time to loosen up and get everything moving before you are ready to reach your peak performance. It is also equally important to do some appropriate cool-down activities afterward. This helps us improve flexibility and muscle tone, so that our skill level and sports performance continue to improve.

Chiropractic treatment is another important factor in making sure your body functions at peak performance. Your Millar chiropractor will also be happy to help you design an exercise program that is appropriate for your fitness level and will help you enjoy a summer of fun!

¹Reinold MM, et al: Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature. J Orthop Sports Phys Ther 39(2):105-117, 2009
²Sturnieks DL, et al: Exercise for falls prevention in older people. J Sci Med Sport February 18th, 2009
 

 

 

 

 

Click Here to Request a New Patient Appointment or Free Consultation

The Wisdom of Nature

This is a repost from the Millar Chiropractic Clinic website.

The Wisdom of Nature

Get Healthy and Remain Healthy with Chiropractic Care

Eating a nutritious diet and getting regular strenuous exercise will only take you so far on your journey toward health if your nervous system is not working properly. Spinal nerve irritation can impede the appropriate flow of information between your brain and the rest of your body, thereby interfering with healthy functioning and leading to a wide range of diseases. When your nerves are irritated, this causes either too many nerve signals or too few nerve signals to flow between the brain and the body. Information transfer is either slowed down or sped up, and either of these creates a breakdown in communication, which can lead to various disorders and diseases. Your Millar chiropractic physician is a specialist in detecting and correcting spinal nerve irritation and interference. Chiropractic adjustments help restore normal nerve transmission, thereby helping to restore optimal health and well-being.

 

The natural world functions very well without any outside interference. On their own, members of the tens of millions of species that share the earth with us prosper and thrive without any help from outside agencies.

 

For abundant growth, plants require water, sunlight, carbon dioxide from the air, and various nutrients from the soil. Herbivore animals consume these plants for sustenance, and carnivorous animals consume other animals. Then we have insects which have a varied diet including everything from fruit, plants, dead leaves, twigs and stems, other insects, and even blood. Nature also depends on many types of fungi and bacteria to help decompose and recycle matter. In our oceans, whales are the top predator and may consume more than a ton of plankton each day in addition to fish, squid, and other crustaceans.

 

Every member of every species other than human beings flourishes by obtaining everything it needs from its natural environment. Modern humanity is the only species for which the abundance provided by the global ecosystem is insufficient.

 

For example, coyotes, squirrels, and mountain lions don't need sleeping pills, while humans spend billions each year on various sleep aids. Owls, dolphins, and buffalo don't have problems with blood glucose levels, but humans spend billions on diabetes medications. In the wild, salmon, elephants, and maple trees don't require nutritional supplementation to thrive, while humans spend more than $23 billion annually in the United States alone. Do you see a disturbing pattern here?

 

As a species, humans have the unprecedented ability to manipulate and drastically alter the world in which we live. Also, with the exception of wide-spread epidemics of infectious diseases, there is no natural check on human population growth. As populations continue to expand, resources are becoming increasingly scarce. As urban and suburban populations increase, more and more people are leaving behind not only the countryside but also local sources of fresh vegetables, fruits, poultry, meat and dairy products. Commercial processing, packaging, and transportation of food over long distances has become necessary to supply food for city dwellers and suburban communities. But calories and not much else are supplied by these methods. A source of energy is provided but the quality of the food is substantially reduced.

 

Chronic disease has become widespread. Diabetes, obesity, and cardiovascular disorders including heart attacks, stroke and chronic high blood pressure are all the unfortunate result of a severely compromised food supply.^1,2

 

Our disconnect from the natural world presents many additional challenges. Our bodies were designed to meet the demanding physical requirements of surviving in a hostile environment. These days though, most of us don't do much physical work anymore. If we fail to find satisfactory substitutes for the strenuous physical activity for which we were designed, our metabolic, endocrine and musculoskeletal systems quickly deteriorate. The consequences may include depression, anxiety, chronic aches and pains, and gastrointestinal problems, among other disorders.

 

It requires a significant effort to maintain good health when we're so far removed from the natural world.  This is especially true in the United States several reasons.  One major reason is that the US was primarily developed around the automobile, in contrast to more human scale European cities which are much more walkable and bikeable.  Because of this, Americans have to make a special effort to get a natural amount of daily exercise required for humans to thrive.  We also have to make more of an effort to seek out fresh, local and organic food, due to our current food system dominated by big corporate agriculture and food processing. Additionally, our medical system is primarily interested in disease care, and it is up to the individual to seek out preventative care to stay healthy. 

 

It may seem overwhelming in the beginning, but it's well worth the effort it takes to ensure that our diets are healthy, we're getting regular and sufficient strenuous exercise, and receiving the appropriate holistically-oriented preventative care. The short-term and long-term payoff includes greater health, happiness and an increased sense of well-being.

 

 

¹Kesse-Guyot E, et al: Adherence to nutritional recommendations and subsequent cognitive performance: findings from the prospective Supplementation with Antioxidant Vitamins and Minerals 2. Am J Clin Nutr Nov 24 2010 (Epub ahead of print)

²Pekmezi DW, Demark-Wahnefried W: Updated evidence in support of diet and exercise interventions in cancer survivors. Acta Oncol Nov 24 2010 (Epub ahead of print)

 

 

 

 

Click Here to Request a New Patient Appointment or Free Consultation