Palmer College of Chiropractic

Clinics

Wellness

Wellness incorporates all the elements for preventive health care -- nutritious diet, aerobic conditioning, good posture, strength training, rest and periodic spinal adjustments. Wellness really involves all aspects of your lifestyle.

This health information highlights the major components of wellness and helps you put into practice an overall wellness program. An understanding of how wellness affects your body is a good way to Take Charge of Your Health.

Multiple benefits of a wellness program

Wellness is being as healthy as possible: physically, mentally and socially. By starting your own wellness program, you gain much more than being free from illness. You make positive changes in your overall lifestyle that affect your well-being -- today and tomorrow.

Fitness takes center stage

• Design an exercise program that burns fat and makes your heart and lungs strong. Also, it should build strong muscles and keep you flexible.
• Exercise aerobically for at least 20 to 30 minutes, three to four times per week.
• Burn more fat calories by exercising longer and more slowly.
• Alternate your exercise activities so you don't become burned out on just one activity.
• Perform strength-building activities, either with weights or exercises that use your body for resistance such as push-ups or sit-ups, at least twice per week.

Nutrition climbs to new heights

• Eat 60 percent of your total calories from whole grains, pasta and bread.
• Cut your fat calories to a maximum of 30 percent of your total daily calories.
• Include three to five servings of fresh vegetables and two to four servings of fresh fruits in your daily diet.
• Bake, broil, sauté, steam, microwave or roast foods instead of frying.
• Select nonfat or low-fat dairy products.

Safety comes first

• Always wear a seat belt, and never drink and drive.
• Don't smoke.
• Use good judgment when lifting.
• Wear sunscreen to protect against skin cancer.
• Avoid recreational drugs and the misuse of medications.

A positive attitude works wonders

• Cultivate a good attitude.
• Substitute negative self-talk with positive statements.
• Learn what you can and should control.
• Instead of worrying, make a list of solutions. Then take action.
• Take regular mini-vacations. Picture yourself in your favorite place. You'll feel yourself relaxing.
• When you feel stressed, take four to five deep belly breaths.
• Find ways to relax that work for you -- meditation, relaxation, reading a book or exercising -- and use them.

Family and friends enhance your well-being

• Develop and cultivate a strong network of family and friends.
• Reach out to others in both good and bad times.
• Make an effort to make new friends.
• Improve your talking and listening skills. Express your feelings without blaming. Be willing to bargain and compromise.
• Avoid being judgmental about other people.

Wellness is a lifelong journey

Wellness is more than a fad. To be successful, you have to practice wellness now and for the rest of your life. When you decide to continually improve your physical, mental and social wellness, you are in charge of your health.

Wellness and Chiropractic

Chiropractors advise their patients to adopt an overall wellness package. When patients know the benefits of a wellness program, they can enjoy new vitality in their lives.

Chiropractic and Your Health

Chiropractic is oriented toward preventive health care. Overall wellness, which includes strength training exercises, aerobic conditioning, 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.

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