MN Chiropractor | Joint Health
During National Chiropractic Health Month this fall, the American Chiropractic Association (ACA) and chiropractic physicians nationwide will promote the importance of joint health and the vital role physical activity plays in keeping joints healthy and pain free. This year’s theme—“Get Vertical”—focuses on getting off the couch or out of the office chair, and standing or moving more each day.
Sponsored by ACA, National Chiropractic Health Month is a nationwide observance held each October. The event helps raise public awareness of the benefits of chiropractic care and its natural, whole-person, patient-centered approach to health and wellness.
The goal is to help the public understand chiropractic care and how it can positively impact their health. The chiropractic profession has the opportunity to educate and encourage the public to begin taking steps in the right direction – toward better health… By Getting Vertical as often as you can!
National Chiropractic Health Month
Most people know someone with joint pain, and joint replacement surgery—particularly involving hips and knees—is commonplace. What many do not know is that simple lifestyle changes can in some cases help prevent the need for this type of surgery and keep joints healthier longer.
Remaining physically active and pain-free is an important measure of the quality of someone’s life, and your St Paul MN Chiropractor can help by providing exercise and lifestyle recommendations, nutritional advice, and natural approaches to managing aches and pains. Just a few healthy lifestyle changes, over time, can potentially mean the difference between being scheduled for joint replacement surgery or remaining active and pain-free well into your golden years.
Keeping your joints healthy will allow you to run, walk, jump, play sports, and do the other things that are important to you. Physical activity, a balanced diet, avoiding injuries, and getting plenty of sleep will help you stay healthy and keep your joints healthy too.
Exercise – Physical Activity Is The Key
Exercise can prevent many age-related changes to muscles, bones and joints – and reverse these changes as well. A moderate exercise program can help you maintain strength, balance, and flexibility. Exercise helps the bones stay strong. It’s never too late to start living an active lifestyle and enjoying the benefits.
Research shows that:
- Exercise can make bones stronger and help slow the rate of bone loss.
- Older people can increase muscle mass and strength, through muscle-strengthening activities.
- Balance and coordination exercises, such as Yoga and Tai chi, can help reduce the risk of falls.
- Physical activity in later life may delay the progression of osteoporosis as it slows down the rate at which bone mineral density is reduced.
- Weight-bearing exercise, such as walking or weight training, is the best type of exercise for maintenance of bone mass. There is a suggestion that twisting or rotational movements, where the muscle attachments pull on the bone, are also beneficial.
- Older people who exercise in water (which is not weight bearing) may still experience increases in bone and muscle mass compared to sedentary older people.
- Stretching is another excellent way to help maintain joint flexibility.
In honor of National Chiropractic Health Month, ACA offers these tips to help you get vertical and stay pain-free:
Stand up: Office dwellers can look into using standing desks or treadmill desks; but if you’re stuck sitting all day, you can still stretch your legs with a short walk about every 20 to 30 minutes.
Take micro-breaks: Frequently stretch your neck, arms and wrists, back, and legs. Simple stretches include neck rotations, fist clenches, arm dangles, and shoulder shrugs.
Get moving: You don’t have to work out like an Olympic athlete, just aim for a minimum of 20 to 30 minutes of exercise three to five days a week. Study after study has conclusively shown that keeping active—whether through sports, exercise, or everyday chores—will help you to live longer and enjoy each day more. Active people have a reduced risk of heart disease, obesity, diabetes, and some forms of cancer. They generally have a more positive outlook on life and the energy to get things done and make things happen.
Eat right: A healthy diet—rich in fruits, vegetables and healthy fats—can help reduce inflammation and joint pain. Also limit red meat, refined sugar and white flour. Just a few simple changes can help maintain a healthy weight and have a positive impact on your overall health.
For more tips on healthy, pain-free living, talk to your St Paul MN Chiropractor about ways to improve the health of your muscles, joints, and bones.
Before beginning any exercise program, it’s best to talk with your St Paul MN Chiropractor, who may be able to help you develop a routine best suited to your health situation. In addition to spinal adjustments, physical therapy, massage therapy, exercise programs and dietary and nutritional counseling, you will feel better, you will have more energy and you will increase your quality of life by optimizing the health of your body. Heck, you will also reduce your risk of a sport or personal injury.
Love Your Bones