If you're out of practice when it comes to exercising or if you're recovering from an injury, your best bet is to get started with a low-impact routine. But, just because we call it low-impact does not mean it should be considered a low-result workout. Low-impact exercises help you burn calories and lose weight just as well as high-impact moves.
The following are a few favorite low-impact activities along with some ideas for getting the most out of your exercise.
Walking is by far the most popular low-impact exercise, and to get your heart rate up, there are some things you may want to try.
Walking the Stairs
Walking up stairs, whether they're real stairs or the revolving staircase at the gym, can be an incredibly intense workout and a great way to get your heart rate up. If you're a beginner, try adding a few minutes of stair climbing to your usual workout. You'll find you don't have to go very fast to get your heart rate up.
Hiking can be another robust, low-impact activity, especially if you're hiking on an incline. The changing terrain requires a lot of work from the lower body and walking up a mountain involves the large muscles of the glutes, hips, and thighs - precisely what you want for an intense cardio workout. Add a backpack, and you're burning even more calories.
Step aerobics can be a great alternative if you like choreographed exercise. Because you're stepping onto an elevated platform, you can typically get your heart rate up without doing any jumping. Using your arms can add more intensity to the workout as well.
You can also choose other activities that have no impact, but still offer high-intensity workouts like cycling, swimming, cross-country skiing, or rowing. Any of these activities can be intense if you work hard, but you may also want to cross-train with impact activities to keep your body challenged in different ways.
Most patients consult our office because they have an ache or a pain. Their goal? Relief. That's our first objective.
We'll conduct a thorough examination, revealing areas of spinal dysfunction. Based on the findings of your examination, we will prepare and offer a care plan designed to give you the best results in the shortest amount of time. Our goal is to go beyond the short-term relief and work to correct the underlying issues.
When you begin your road to recovery, visits are frequent. Each visit builds on the one before, so keeping your appointments will help you get the best results.
Often what happens next changes everything.
After a series of visits, you'll start feeling better. And, in feeling better, you might decide to cut back on your visits or stop treatment altogether. But, if you continue your treatment, we'll be able to treat your muscles, and soft tissue that left untreated could cause a relapse.
When you continue your care, visits will become less frequent, and progress will be less dramatic. However, the healing continues, and you move into what we call "Wellness Care." In this phase, your body is supported to do and feel its best.
We also understand that sometimes you don't have a choice about when you end your care. Whatever you choose, we're here to serve and help support you in your decision.
Your health affects everything you do and everyone you know. With so many people depending on you, it makes sense to invest in your health.
A program of chiropractic checkups can help you be the caring parent, the loving spouse, the understanding friend, or the dependable employee.
Invest in your health. You're worth it!
To schedule an appointment with one of our doctors, please give us a call at 541-343-5633.
In today's world, with all the pressures put upon us from work, family and social obligations, we're running on empty at best. Fatigue is normal, and relief often comes in forms not so good for our bodies. Without realizing it, time flies by, and we're merely existing, not living. The good news is that you don't have to live like this. We each have the power to make choices that support the five pillars of health, explained below.
Pillar #1 Positive Mental Attitude
Your own internal words and thoughts directly influence you and guide your success through the day. To accomplish the other four pillars and anything else in life, a positive mental attitude is critical. Belief in yourself is step number one.
Pillar #2 Proper Working Nervous System
Your body relies on the nervous system for every function it performs. It's what enables your heart to beat, your lungs to breathe, your stomach to digest, etc. without you even having to think about it. Your brain is sending messages down your spinal cord and through nerves coming out of every level of the spine. These go to every last organ, muscle, tissue, and cell of the body. Because your nervous system controls all aspects of your body, it's important that all flow of energy is free and clear.
Pillar #3 Proper Exercise
Regular exercise keeps your brain and joints healthy. As long as you're moving, you're doing good for your body. All it takes is 20-30 minutes of simple walking to make a difference. The benefits of exercising daily are numerous including strengthening your muscles, improving your joint mobility, it reduces stress, helps you lose weight, and improves your cardiovascular health.
Pillar #4 Proper Nutrition
Our bodies naturally crave nutritious, high-quality foods. Unfortunately, with stress and life's pressures, we've succumbed to the convenience of fast food, large portions, refined carbs, and processed foods. As best as you can, switching to a habit of eating a well-balanced diet will help give you more energy, sleep better, heal damaged tissues and organs, and maintain proper weight. When you fuel your body with healthy food, you fuel it for better performance.
Pillar #5 Proper Rest and Relaxation
Last but not least, our bodies need downtime to recharge the batteries. But it's about getting the right amount of sleep. Too much sleep can be just as unhealthy as too little. Ideally, 6-8 hours will give your body what it needs. When you give your body the rest it needs, it can relax, decrease stress, and heal.
Learn more about how chiropractic care can help support your journey to better health and keep you on the right path with the five pillars of health. Come see us at Pure Life Chiropractic today, located in Eugene, Oregon. 541-343-5633
If you're waking up with neck pain in the morning, chances are you're not getting the support you need from your pillow. If you've been in our office lately, you may have noticed the product display in our front lobby. In this display are pillows — contour pillows to be more exact. If you're tired of the pain, it's time to give one a try. Here are 4 reasons why...
1. Contour pillows help keep the neck and back correctly aligned.
Proper body alignment is essential for warding off muscle pain and relieving muscle tension headaches. Without a contour pillow, you may sleep at an odd angle, creating or making existing pain worse. By placing a contour pillow under your neck, you maintain proper alignment.
2. Contour pillows retain their shape.
Traditional pillows work fine at first, but then they flatten out and stop providing support for the head and neck. If you've ever woken at night to re-puff or re-fluff your pillows, you know what we mean. Contour pillows are made from memory foam, which has chemical properties that allow it to mold to your body. After you get up, the pillow returns to its original shape. This means that a contour pillow will provide consistent support and help prevent neck pain.
3. Contour pillows reduce snoring and can improve the symptoms of sleep apnea.
Some people snore because their airways become partially obstructed while sleeping. This obstruction is especially prevalent in people who sleep on their backs. Raising the head slightly, with a contour pillow, may prevent partial obstruction of the airway, which reduces snoring and may help prevent the episodes of interrupted breathing that occur in people with sleep apnea.
4. Contour pillows reduce pressure on the joints.
Pressure on the joints is one of the primary causes of soreness and stiffness upon waking. When joints are stiff or sore, you may have a hard time getting out of bed or starting your day. Contour pillows cushion the joints, reducing the likelihood of soreness and stiffness.
Which way do you sleep on a contour pillow?
Place the flat side of your pillow down and orient the pillow with the larger of the two curves toward the foot of your bed. This placement will provide maximum support for your head and neck, regardless of whether you sleep on your side or your back. Settle into your pillow and let your head sink in. It will feel different at first, but you'll get used to it soon enough.
If you are experiencing neck pain, we encourage you to see us for an evaluation, and we'll discuss options for pillows, treatments, etc. so you can get relief and start feeling better. Call us at Pure Life Chiropractic today to schedule an appointment. 541-343-5633
Running is one of the most common ways to stay active, especially with the miles of trails surrounding Eugene. In our neck of the woods, it is hard to resist the urge to get outside and take advantage of the scenery on a nice long run. Unfortunately, running can take a toll on the body and cause injury. Here is a breakdown of three of the most common running injuries and how to treat them.
Plantar fasciitis is an inflammation of muscles on the bottom of the foot. The first signs of this are a burning and painful sensation on the bottom of the foot, typically near the heal. It is important to rest and avoid running while you are experiencing pain. Ice and elevate the foot to reduce inflammation. Once you feel the pain is gone, it is important to wear good shoes and try an insert that helps reduce the impact on the strained muscles. In addition, stretching the muscles that are causing the problem is another way to prevent recurring incidents.
Shin splints, like plantar fasciitis, are caused by the heavy use of muscles and tendons during running. Like its name suggests the pain experienced is in the lower legs. Often this occurs when one changes the amount of stress they are placing on the muscles. For instance, if you recently increased the distance you run, you may experience shin splints. Similar to other muscle injuries, it is important to reduce the inflammation with ice, elevation, and rest. Easing into a new routine along with gear that reduces impact can help to prevent this type of injury.
Patellofemoral Pain Syndrome (Runners Knee)
Patellofemoral pain syndrome or “runners knee” is caused by the irritation of the cartilage under the kneecap. Symptoms include pain on top of or behind the kneecap and can be exacerbated by squatting and stairs. Again, rest, ice, and elevation are in order. Also, it is crucial to strengthen and align muscles in the hips and quads to ensure proper rotation of the femur to prevent further irritation of the cartilage.
These injuries are just three of the most common injuries faced by runners. The impact of the activity can cause a variety of different ailments, and it is important to recognize when it is time to take a break. If the pain from one of these injuries does not go away on its own after trying the methods mentioned in this article, call Pure Life Chiropractic today. Some injuries are worse than others, and our experienced staff is trained to help you recover and become stronger than ever. 541-343-5633
According to data gathered by Flurry Analytics, the average US consumer is spending five hours per day on their mobile devices. That’s five hours per day hunched over a screen, increasing the load that your neck must support. This strain, over time, can lead to significant pain in your neck and a long list of possible medical complications. With good posture, the human neck is designed to support the weight of your head which, on average, weighs between 10 and 12 pounds. Studies show that looking at our phones can shift the head forward and down, in turn increasing the amount of weight that the neck must support up to 60 pounds or more. It is critical to realize the potential impact that this habitual increase of pressure on our necks can have so we can make change for the better.
Here are some tips to reduce and prevent the pain caused by increased time spent looking at mobile devices.
We are so used to looking down at our devices. Start training yourself to hold your device at eye level to reduce the potential health complications of using mobile devices.
Posture correcting stretches will prove tremendously effective at reducing the pain caused by misalignment. Here is a link to a video that shows an example of one such stretch.
Take a break.
Other behaviors such as reading don’t seem to have as much of an effect on the spine. Why? The answer is simple; when reading, it is common to look and move around frequently. Taking breaks and being mindful of how long you have been looking down will help reduce the chances of long-term problems.
Like stretching, it is important to do exercises that will help improve posture. Especially important are exercises that improve core and shoulder strength. This article provides examples of posture-improving exercises that you can do in the comfort of your own home.
These tips should help you develop strategies to limit the pain and long-term complications caused by mobile device usage. In addition to these tips, visit us at Pure Life Chiropractic, located in downtown Eugene! We can help by crafting personal care plans to improve posture and return your body to its natural alignment. Call to schedule your appointment today: 541-343-5633.
Let’s face it, we have all been there, the alarm clock is buzzing, and as you reach to turn it off, you suddenly feel as stiff as the Tin Man before he gets oiled. As you sluggishly move about preparing for the day ahead, you wish that you could find some relief. You may also start to wonder why this happens and what you can do to prevent it. Luckily, there are some known causes of this morning struggle. Armed with an understanding of why morning stiffness occurs, you can develop a preventative game plan.
According to research done by scientists in the UK, a protein called cryptochrome reduces inflammation and is released according to our bodies circadian rhythm. When we sleep the protein is not released, thereby increasing inflammation which may lead to stiffness and pain. In addition, lifestyle factors such as diet, exercise, and stress may all contribute to this morning obstacle. Follow these five tips to help to get moving quicker in the morning.
Get quality sleep.
Try to ensure that you are getting the best possible sleep you can get. Sleep is how our bodies recover from the stresses of the day before. Make sure to maintain a regular sleep schedule and create a bedtime routine that is free of electronic screens. Make sure the place you sleep is peaceful, free of clutter, and comfortable.
Develop healthy eating habits.
Eating the wrong foods before bed can be a nightmare. Foods that are spicy or heavily acidic often keep you up with heartburn. Also, keeping a healthy diet helps to maintain a healthy weight and can help reduce the risk of developing complications like sleep apnea. Make sure to drink enough water to reduce the effects of dehydration which can make recovery during sleep even harder.
Like a healthy diet, exercise is important to maintain overall health and to prevent health complications that may interfere with a good night’s sleep. If you don’t have a workout plan already, try starting out by walking 20-30 minutes per day and gradually intensifying your workout.
It is hard to get good sleep if you are tossing and turning, thinking about all the stresses of life. Try mindfulness practices such as meditation to help reduce the effects that the day’s events have on your mind while you try to sleep. You might even find that getting better sleep will help in dealing with stress in the first place.
Stretch before getting out of bed.
One of the first things you should do before getting out of bed is simple stretching. Stretching loosens everything up and promotes circulation which can help reduce pain caused by inflammation.
Following these five tips should help in the fight against morning stiffness. If it seems like you just cannot win the battle, see our team at Pure Life Chiropractic! We will help to develop a personalized plan to get you moving.
Playing sports is a great way to stay or get in shape, reduce stress, and make friends. But, an early-season injury can land you on the sidelines. If you want to enjoy the season to the fullest, take these five tips to heart and put them in practice.
Tip #1: Wear the appropriate protective gear for your sport.
This seems simple enough, but surprisingly enough, lots of folks take shortcuts when it comes to
equipment. Make sure you have all the required gear and that it fits properly. When in doubt, seek help at your local sports store and get fitted. This piece of advice is particularly important for kids who grow at a rapid pace. Last year's gear is not likely going to fit.
Tip #2: Be sure to warm up and cool down.
Our bodies need time to transition from one activity to the next. If you jump into a high-gear practice
without any warm up, you're more likely to tear, strain, or injure your muscles and joints. Take five minutes to do a light jog and then another five minutes to do some simple stretches, just to get everything loosened up. When practice, or a game for that matter, is over, a cool down is equally important. Another five-minute jog will help to calm your muscles down.
Tip #3: Know the rules of the game.
Just as you study the rules of the road before taking your driver's test, you should study up about your sport, so you know what you're getting into and what will be expected of your body. Also, this will help you from accidentally injuring someone else by being in the wrong place or performing an illegal block or check. Rules are in place primarily for safety, so it's good to be current in your sport.
Tip #4: Keep an eye out for others.
Every sport has its own unique set of plays that dictate how and where players can move. For instance, in softball or baseball, a batter cannot fling his/her bat because doing so would be dangerous for the catcher, the umpire, and anyone else who might be in the way. This same principle holds true in other sports, too, and the best way to help avoid unwanted contact is to communicate. Shout out to your teammates when you're going for the ball, passing on your left, open to receive a pass, etc.
Tip #5: Don't play when you're injured.
As tempting as it can be, please don't play when you're injured. Many people struggle with this because they don't want to miss the excitement of the game or practice, or they don't want to let the team down. But, what's worse? Taking time off to heal or getting injured worse and jeopardizing the rest of the season? Everyone would rather see you take a brief break than a permanent seat on the sidelines. But, what if you do get injured? Come see us at Pure Life Chiropractic! We can help assess the severity of your injury and recommend an appropriate course of treatment. Call 541-343-5633 to schedule an appointment today.
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