How To Ease Into Exercise In The New Year With New Workout Plans

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Ease Into Exercise in The New Year With Help from Your Chiropractor

Have you decided that 2020 is the year that you'll finally follow through on your plan to exercise more often? Although regular exercise is essential to your health, you may injure yourself if you suddenly begin a rigorous workout routine. Fortunately, your chiropractor can help you create a safe, effective workout plan that gradually improves your physical fitness.

Improving Your Health and Wellness Is a Personal Process

The ideal fitness plan for your co-worker or brother may not necessarily be the best approach for you. Your fitness level, goals, and physical condition will influence the way you exercise and the type of workout that will be most beneficial.

Involving your chiropractor in the planning stages of your new workout regime can help you avoid painful injuries that may sabotage your plan to improve your fitness. During your appointment with your chiropractor, you'll discuss:

  • Workout Goals. Do you want to run a marathon, master kickboxing, or simply increase your strength and stamina? Creating goals can help you decide which type of exercise is best for you.
  • Fitness Level. Do you already exercise regularly, or would you like to get in shape after being inactive for a few years? It's important to consider your fitness level before you begin. Injuries aren't the only possibility if you're overly ambitious when you begin your new workout plan. If the plan is too challenging, you may be more likely to become frustrated and stop exercising.
  • Routine. How much time do you have to devote to exercise every week? Creating a workout plan that fits your lifestyle is the key to achieving your goals.
  • Health. Your health will also be an important consideration when beginning a new workout plan. For example, people who have asthma may need to avoid activities that involve running, as prolonged, intense activity may trigger a flare-up of asthma symptoms. The American Academy of Allergy Asthma & Immunology recommends swimming, walking or activities that require a short burst of energy rather than long-distance running, soccer or basketball.
  • Pain and Injuries. Pain won't necessarily prevent you from working out. In fact, exercise can help loosen and strengthen your muscles and joints while also decreasing pain. Your chiropractor can help you choose exercises that won't aggravate or worsen your condition. He can also give you a few hints that will help you avoid injuries while working out.

Once you've identified your goals and evaluated your fitness level, you'll be prepared to create a plan that will help you meet your objectives. The best plans include warm-ups, rest days and an exercise schedule that gradually increases the length, duration, and intensity of your workout. If you work out too hard or long, you'll increase your risk of sprains, strains, fractures, inflammation, and overuse injuries.

Regular Chiropractic Care Can Help You Reach Your Fitness Goals

No matter how carefully you exercise, you may experience subluxations, or misalignments in the vertebrae in your spine. These misalignments can increase stress on specific parts of your body and cause pain, stiffness, decreased range of motion, headaches, and balance and posture issues. If your joints or muscles are stiff and tight, you may be more likely to experience an injury when you exercise.

Regular visits to your chiropractor will keep your spine properly aligned and your muscles and joints loose and flexible. During your appointments, your chiropractor can show you exercises that will help strengthen your muscles and discuss the importance of proper technique in preventing injuries. You'll also discuss dietary changes you can make to support your workout goals.

Are you ready to begin a new fitness routine? We'd like to help you create your workout plan. Contact us to schedule an appointment.

Sources:

National Health Statistics Report: Sports- and Recreation-related Injury Episodes in the United States, 2011–2014, 11/18/16

Harper’s Bazaar: The 12 Mistakes a Chiropractor Wants You to Stop Making in the Gym, 5/16/18

Spine Health: Exercise and Chiropractic Care, 3/14/13

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  • "Dr. Falwell and staff are wonderful people! I have been coming in quite frequently over the past few months and Dr. Falwell has completely changed my life. I went in with extremely painful lower back problems and other issues I had from being an athlete my whole life. Dr. Falwell completed an assessment before starting anything which i really liked. She asked me very thorough questions about my life and background so she had a good understanding of who I am and life changes I might need to make to improve my physical health. The staff here are fabulous, I love those ladies! There is a very friendly but professional atmosphere and I am always greeted with big smiles every time I come in."
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  • "Monday is the first working day of my week, and I begin early by placing my physical self in the hands of a true healer, Dr. Fallwell. After adjusting me and checking to make sure I am in balance, she sends me to the next phase of healing: my laser treatment. I think of this as amplifying light waves to stimulate my nervous and immune systems, promoting better health to my entire body God certainly made my life happier and healthier when he sent the two of you my way."
    Maurice R.
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    After several medical tests, I was diagnosed with Cough Syncope, and there was nothing the medical profession could do. So guess who I asked to explain my condition: Dr. Fallwell. She not only relayed to me her knowledge of how the vagus nerve was involved but also applied that knowledge through her hands to restore my health. After a few treatments, my cough syncope stopped and so did the blackouts and seizures. Thanks, Dr. Fallwell!"
    Barry K.
  • "If you want to find a chiropractor who understands the mind, body, and spirit connection than look no further than Dr. Christine Fallwell. It is truly amazing to see your physical symptoms fade away after treatments by Dr. Chris. She encourages looking at all aspects of your life that, in time, ease your stress and inflammation in your body, thus promoting healing. She is one of a kind and I enthusiastically recommend Dr. Chris for the best in chiropractic care."
    Ann G.
  • "I thought I would have a second surgery on my foot. I kept the toe bandaged and as immobilized as possible. I couldn't wear regular flats to work, only over-sized athletic shoes. I couldn't face the pain of extended recovery time after the first "simple procedure." So I limped around for a few weeks then my knees and back started aching and nagging. I continued to drag myself to work due to pain and lack of energy for a few more weeks. Then a trusted long-time friend insisted I see Dr. Fallwell.
    By the end of the first week of treatment, walking wasn't painful for my foot. My knees and back were working again much more comfortably than before! With a month of so of treatments three times a week, I was walking like normal with NO pain in my foot or knees!"
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