Palmer College of Chiropractic

Clinics

Exercise

Exercise, along with a nutritious diet, good posture, rest and periodic spinal adjustments, is a key to preventive health care. Regular exercise will decrease the risk of heart disease as well as strengthen the heart, lower blood pressure and more.

This health information will highlight the importance of exercise and help you start and maintain an adequate exercise program. An understanding of how exercise affects your body is a good way to Take Charge of Your Health.

Reasons and ways to start exercising

Vigorous Exercising = Longer Life

• Fights heart disease. According to the U.S. Centers for Disease Control, exercise can cut your chance for a heart attack in half.
• Increases the level of HDL, the good blood cholesterol, and decreases LDL, the bad blood cholesterol.
• Reduces likelihood of strokes by lowering high-blood pressure.
• Delays fatigue by causing the heart to beat stronger, increasing lung capacity, boosting circulation and making muscle cells more efficient.
• Strengthens bones and also keeps joints limber, which may prevent certain forms of arthritis.
• Burns off calories by raising your body's metabolic rate, burning calories at a higher rate not only during the exercise period but for several hours later.
• Helps recovery from diseases and coping with conditions such as diabetes or asthma.
• Improves sleep by relaxing the muscles and tissues of the body.
• May reduce the likelihood of getting some cancers by reducing stress.
• Bolsters mental health. Endorphins, found to counter depression, and Serotonin, believed to give people a feeling of accomplishment, are both released in the brain during exercise.
• Strengthens muscles, improves their tone and boosts their flexibility.

Select exercises that are right for you

• Find sports activities that you enjoy.
• Select exercise that fits comfortably into your schedule.
• Be sure you either have the equipment or that an exercise facility is nearby to work or home.
• Choose different types of exercise to give yourself a balanced and fun fitness program.

Pitfalls if you do not exercise regularly

• Boosts the level of LDL, the bad blood cholesterol.
• Lets your body become tired more easily.
• Increases your overall stress level.

* Calories burned in 1/2 hour of continuous exercise by a person weighing 150 pounds.

Fitness: warm up, stretch gently and aerobic conditioning

• Warm up for five or ten minutes before stretching. For example, try walking or a slow jog.
• Stretch your muscles gently without bouncing or pulling.
• Exhale while you're stretching, trying to relax a little more and stretch further.
• For aerobic fitness, exercise within 60 to 80 percent of target heart rate three to four times per week.
• To calculate your target heart rate, subtract your age from 220 (maximum heart rate), then multiply the result by 60 to 80 percent.
• 220 ­ your age = your maximum heart rate.
• (220 ­ your age) x .60 = low end target heart range.
• (220 ­ your age) x .80 = high end target heart range.

Exercise and Chiropractic

Chiropractors advise their patients to include regular exercise as part of an overall wellness package.

When patients exercise three to four times per week for 30 to 40 minutes, they are making a healthy decision. Regular exercise decreases the probability of suffering from cardiovascular diseases, diabetes and strokes.

Chiropractic and Your Health

Chiropractic is oriented toward preventive health care. Exercise, rest, posture, good nutrition and periodic spinal adjustments add up to a healthy lifestyle. Taking responsibility for your health helps reduce the need for costly medication, surgery and/or hospitalization.

From its founding 100 years ago, chiropractic has been based on the premise that the human body has marvelous sustaining and recuperative powers. A healthy spine and nervous system ensure that the body's recuperative powers can operate at their full potential.

The benefits of spinal adjusting have been confirmed by recent scientific studies, although the practice itself can be traced back into ancient history. D. D. Palmer performed the first true chiropractic adjustment of modern times in 1895 in Davenport, Iowa. Palmer College of Chiropractic, which he founded near the site of the first adjustment, today is among the leading educators of chiropractic professionals.

BACK TO TOP