Exercise Smarter in Cincinnati OH

Who in Cincinnati OH doesn’t take pride in working hard and reaching their goals?  Regardless of the situation, it is human nature to enjoy the accolades that come with seeing results, telling ourselves “Way to go! You did it!”  In this day and age however, it is almost as though just reaching goals is not enough.  We have to reach our goals FASTER! 

Let’s explore exercise, for example.  There are several reasons why “fast” is not necessarily the appropriate speed to obtain your goals, in fact racing toward results could actually hinder rather than help.

How many times have we all heard the same story?  Someone resolves to “get in shape”.  They buy the gear, the shoes, the gym membership.  They head to the gym one, two, or several more times.  They have grandiose dreams of a svelte body and want it after the first few trips.  

The reality of the matter is they fail to properly prepare for the exercise program, they over do it the first few trips, they end up being sore for days or self inflicting an injury causing even longer delays and potential medical bills.  The goal of beginning an exercise program and getting into shape is often never realized because those that have set the goal are trying to rush the process, exercising harder and not smarter.

How To Exercise Smarter

So what does exercising smarter entail?  That is a simple answer, TAKE IT SLOW!  If you have not been exercising your body is capable of doing only a little bit of exercise before it becomes strained and sore. Additionally, even if you have been exercising for some time, you should not increase the intensity of your workout drastically lest you risk the same soreness and potential injury.  Rushing yourself will most likely result in injury and keep you from slow steady progress that will lead to you reaching your goals.

Exercise for Life

The smartest exercise strategy is slow, gradual and long term, depending upon your age and current fitness level.  It may be wise to begin with a walking program, gradually increasing your pace and length of the walk over time.  An exercise program should not be something you tackle for a few weeks or months.  It should be a lifelong healthy habit.

The same slow, gradual approach should be used regardless of the type of exercise you are performing.  If you are using weights, doing pilates or yoga it is wise to take if very slow at first.   Always listen to what your body is telling you, less is more in the long run.  If you are consistent you will begin to notice amazing results like increased energy levels, better posture and flexibility, healthier complexion and a more restful sleep.

Chiropractic - Another Smart Decision!

Chiropractic care in Cincinnati is a great compliment to any exercise program.  As you exercise and increase your strength and fitness levels you may suffer minor injuries that go unnoticed.  Regular chiropractic care can aid in preventing potential injuries or speeding the healing process through increased joint mobility should an injury occur. Most injuries that occur are the result of tight muscles and poor flexibility. Chiropractic care helps restore and maintain joint flexibility in your spine allowing it to handle the physical demands of regular exercise.   Chiropractic should be an integral part of any exercise program.

Just Exercise Smarter

Don’t wait until you have an injury to start chiropractic care!  Call our dedicated team today to begin a maintenance program of regular chiropractic care to ensure you get the most out of your exercise program.

Is It Just Back Pain or Something More?

If you have experienced back pain in your life, you are part of an overwhelming majority. Most of us will experience back pain at one time or another following heavy or awkward lifting or after a hard workout. If the pain is coming from a strained muscle, it will most likely resolve itself in a few days of rest.  If the pain is not muscular, well, then you have a bigger problem to contend with, most likely a spinal disc injury.

These injuries are not uncommon and can be extremely painful.  It is important to understand the anatomy of the spine, including the disc and how they play a part in your overall spinal health, especially when they are herniated or thinning due to degenerative disease like arthritis.  

The Spinal Disc

There is a cushion between each of the vertebra, they are called intervertebral discs.  They are a cartilage type composition with a soft gel like center and a stronger shell, ligamentous wall, encapsulating the entire disc.  They are attached to the vertebrae acting as a type of shock-absorber and cushion to keep the vertebrae from rubbing together.  Not only do they guard against impact they play a vital role in keeping the spine flexible as well as extremely strong.

When a disc is protruding or bulging, the gel at the center of the disc is starting to push out against the harder outer shell or ligamentous wall of the disc, but this wall has not yet been torn.  Statistics reveal that nearly 60% of adults do actually have one or more bulging discs, but they are asymptomatic meaning they are not experiencing any symptoms of pain. Once the interior gel begins to tear the outer ligamentous wall the disc has progressed from what is considered protruding to herniated. Any bulging or herniation of the disc will result in nerve irritation, inflammation, potential numbness and quite often severe pain.

A ruptured disc or disc extrusion is a serious condition that results when the interior gel completely tears through the harder ligamentous wall of the disc.  As the gel escapes severe back pain and extremely restricted movement is the outcome.

Take the first step toward relief and regaining you quality of life!  Call our office today to schedule a consultation to understand your condition and how to treat it conservatively without surgery! Our team is looking forward to hearing from you!

A Healthier Spine: Proven Effective Strategies…

How many times daily do you stop and think about your spine?  If you are like a lot of us that number sits a solid “zero”.  As long as we can carry on daily we simply assume everything is just fine, that is unless you suffer from back pain. Those suffering from chronic back pain or back injury have a difficult time getting it off their mind, whether it is the pain itself or coupled with the chain reaction of events that are caused due to it.  Back pain is not without cost, monetarily and emotionally.

While most of us do not think of our spinal health on a daily basis, statistics have shown that nearly 80-90% of the population will be affected by spinal issues and back pain at any point during a lifetime.  Accident victims aside, those who run the highest risk are smokers, the overweight and heavy lifters. Statistics do not lie and with such a high likelihood there is a solid argument in favor of leading a healthy lifestyle and in turn striving for a healthy spine.

Below are some proven strategies for a healthy spine/back:

A Healthy Diet and Exercise

• Know your ideal body weight and stay within 10 pounds of that weight.  Common sense supports the biomechanical logic that carrying around unnecessary body weight will put stress all areas of the human frame, including the spine.
• Strengthen your core muscles. Not only is a “beer-belly” unattractive, it pulls your entire body out of alignment, starting with your low back.
• Work diligently on eating a reasonably portioned and healthy diet.  Couple this diet with a consistent exercise program that fits into your schedule and you will see results not only in your weight, but in your overall health and confidence.
• Always stretch before and after your workout.
• Consult with your physician before beginning any diet or exercise program.  There may be issues specific to your health conditions that warrant professional guidance.

Smoking Cessation

• In terms of physical healing, smokers are far worse off than non-smokers. Blood flow is severely restricted throughout the body by the more-than 4000 chemicals in cigarettes.  This restriction slows the healing process to all parts of the body and the spine is no exception.

Sleeping Habits

• Try to support your body as you sleep.  Pain at any time is not normal, and if you are feeling pain while you are trying to sleep, find a position that alleviates the pain.  
• Back sleepers on average place nearly 50 pounds of additional pressure on the spine that can be reduced by nearly half if a supportive pillow is placed under the knees.
• Side sleepers can reduce pressure on the spine by placing a pillow between the knees.

Standing

• Standing with the knees locked places pressure on the low back. Relax your stance by placing one foot in front of the other, slightly bending the knees.
• Avoid standing bent at the waist for any period of time, this places undue stress on the spine as well.

Lifting

• Always engage your legs when lifting.  Do not lift solely with your back muscles.
• Avoid twisting when lifting anything.
• If pushing or pulling an item is an option, choose it.  Always choose pushing before pulling, and engage your leg muscles to lessen the strain on the back.
• Ask for help.
• If carrying the object after lifting, keep it close to the body and spread the weight evenly between both hands

Sitting

• Avoid slumping in your chair.  Keep the shoulders back and the spine straight. Do not let your shoulders become rounded or allow your low back lose its natural curve.
• Knees should be slightly higher than the hips.
• Keep the head up and looking straight forward

Bending/Reaching

• Bend the legs to pick up items below waist level.  Do not bend at the waist.
• If reaching for an item higher than shoulder height, use a stool. Straining to reach something above the head can cause injury to the neck, shoulders, and mid-back.
• Place your body as close to the object as you reasonably can to further reduce any potential strain.
• Like anything in life, there are no guarantees you will avoid back pain, but employing these simple, commonsense strategies certainly increase your chances of leading a pain free, healthy life!

Working out is a much needed aspect of your total weight loss plan. Without continual motivation, people often stop working out because they give up. Exercise can be interesting, fun, and something that you are drawn to. You need only look in the right places. The following article is loaded with creative ideas to get you started and keep you going.

Using music in a workout routine is a great way to make it fun. You will have sustained energy and enthusiasm by listening to a series of pulsating, rhythmic tunes. Music just seems to make people want to move, and it is ideal to make exercise enjoyable and interesting. By listening to music you love, you will not be focused on the workout but on the fun, infectious music.

Friends make working out less painful. Having a conversation while working out will make time go by much more quickly. Exercising with a friend is a happy experience that can bring you a lot of satisfaction.

You can incorporate fun into your workout routine by purchasing a workout game for your gaming console Many video games are currently on the market, advertised for increasing fitness levels. By emphasizing fun activities in your exercise regime, you forget you are beginning to tire and spend more building up your body!