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Get Outside: Health and Wellness Benefits of Outdoor Activities

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Why Spending Time Outdoors is Important

As the weather gets warmer and daylight hours extend, many of us look forward to spending more time outdoors. And why not? It’s fairly common knowledge that being outside is good for us but what exactly are those benefits and how do they work? This article summarizes the positive health effects of spending time outdoors and why it should be a priority.

You may have heard of ‘nature deficit disorder‘, a term coined by journalist Richard Louv in 2005. Although not an official diagnosis, the phrase is gaining popularity as something that many face today. Modern lifestyles and technology often keeps us indoors or sedentary for longer than is good for our bodies and minds. Taking time in nature can counteract the detrimental effects of physical inactivity and staring at a screen, and unlock a wealth of other advantages that are easily and quickly accessible. 

The Science of Stepping Out: Uncovering the Benefits of Outdoor Activities

A Physical Activity Surge

Being out doors helps keep our bodies moving. Statistics Canada insights reveal that each hour spent in nature significantly enhances our physical activity levels. Specifically, an hour outside is associated with seven more minutes of vigorous activity, an extra 762 steps taken, and a reduction in sedentary behaviour by13 minutes. 

Blood Pressure and Cardiovascular Health:

Nature’s serene settings offer more than just visual appeal; they are instrumental in promoting cardiovascular health. Research shows a strong correlation between time spent in nature and a decrease in blood pressure, compared to urban settings. This phenomenon was even observed in those spending as little as 30 minutes outdoors. 

Breathing Easy - the Air Quality Advantage:

Our indoor environments often fall short in providing optimal air quality. The comparison between indoor and outdoor air underscores a critical advantage of spending time outside. When we are outdoors, we expose ourselves to cleaner air, mitigating the risks associated with indoor pollutants—another testament to the health benefits of spending time outside

Mood Boosting:

There is extensive research documenting the positive psychological effects associated with spending time in forests and natural landscapes. Some of the benefits documented include reduced mental fatigue, irritability, and stress. Forest bathing and forest therapy are also gaining popularity as awareness of their associated health benefits, continue to grow. 

Cultivating Social Bonds:

The great outdoors naturally fosters social interaction and community building. This dynamic not only combats loneliness but also enhances our overall social well-being, showcasing another facet of the benefits of outdoor activities.

Nature’s Pharmacy Strengthening Immune Function:

The forest air, rich with phytoncides from trees and soil, acts as a natural booster for our immune system. A study in Japan highlighted a significant increase in Natural Killer (NK) cell activity following forest visits, underlining the long-lasting immune benefits of outdoor activities.

The Antidote to Stress:

Increasing our exposure to the outdoors has been shown to reduce cortisol (also known as the stress hormone), directly impacting our body’s stress levels. Being in nature offers a natural remedy to the pressures of modern life by positively affecting our sympathetic (fight or flight) and para-sympathetic (rest and digest) nervous systems, enabling us to feel less stressed and more rested This connection between nature exposure and reduced stress and anxiety levels speaks volumes about the calming benefits of outdoor activities.

Practical Tips Sidebar: Integrating the Benefits of Outdoor Activities into Daily Life

Incorporate Walking Meetings: Blend productivity with physical activity by taking meetings outdoors.

 

Outdoor Fitness: Transform your fitness routine by exploring outdoor workouts, such as park yoga or neighborhood jogging. Check out the municipal resources – in 2023, the City of Hamilton provided free fitness sessions over the summer.

 

Family Outdoor Time: Schedule regular outdoor activities with loved ones, fostering health and connections through shared experiences.

 

Choose Green Commutes: Bike or walk to work if possible. If that’s not an option, try incorporating a partial walk whether it’s to/from the parking lot, train, or bus station, so you gain some benefits of the outdoors daily.

Conclusion: Embracing the Benefits of Outdoor Activities

Embracing the outdoors goes beyond enjoying its natural beauty – it’s a call to enhance our health and well-being by taking advantage of the physical and mental benefits that being outside provides. 

 

Start today – take a moment to step outside, go for a walk, or plan your next outdoor adventure. Even small changes can lead to significant improvements in your health over time. And if you need some guidance, the Alliance Chiropractic & Wellness team is here to help. Contact us if you have any questions regarding this article or any other health or wellness concern.

 

Original source can be found from here.

Embrace Spring: Protect Your Wrist Health with Chiropractic Care

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Welcoming the Sunshine: A Time to Focus on Wrist Health

As spring begins, many of us are eager to step outside, soak up the warmth, and engage in our favorite outdoor activities. Whether you’re hitting the golf course, playing a match of tennis, or simply enjoying a bike ride around the park, it’s crucial to pay attention to your wrist health.

Anthony's Journey: From Pain to Performance

Meet Anthony, a vibrant 20-something who loves staying active. Recently, while trying to maintain his fitness regime from home, Anthony discovered the hard way how certain exercises, especially those involving plank-style positions, can place strain on the hands, wrists, and elbows. His journey to overcoming this pain is a testament to the power of chiropractic care in ensuring wrist health and overall well-being.

The Turning Point: Seeking Chiropractic Help

After experiencing persistent pain during his workouts and daily activities, Anthony reached out to a local chiropractor. A comprehensive assessment led to a diagnosis and customized treatment plan.His chiropractor provided manual care and prescribed therapeutic exercises to strengthen his wrist.

Modifying Movements: The Key to Recovery

Anthony’s chiropractor provided modified exercises to integrate into his workouts to not only alleviate pressure on his wrist but to also help build strength. Exercises prescribed included forearm planks and isometric rehab strengthening. Ergonomic adjustments to his home computer setup were also recommended, further helping reduce the strain on his wrist during keyboarding tasks. Collectively, these recommendations promoted a truly holistic approach to wrist health and injury prevention.

Beyond Recovery: Preparing for the Sunshine

With summer on the horizon, Anthony was eager to return to cycling but concerned about his wrist. Under his chiropractor’s guidance, Athony completed treatment and followed the recommendations, regaining his wrist strength so he could fully enjoy the upcoming cycling season, and ensure future injury prevention.

Chiropractic Care: Your Ally in Wrist Health

Anthony’s story is a powerful reminder of how chiropractic care can address common hand, wrist, and elbow conditions, such as carpal tunnel syndrome, tennis elbow, golfer’s elbow, nerve entrapments, and De Quervain’s tenosynovitis. By assessing and diagnosing your condition, a chiropractor can provide a customized treatment plan that includes manual therapy and modified exercise routines, enabling you to stay active and enjoy your favorite outdoor activities with strength and confidence.

Embrace the Outdoors with Confidence

As we ready for sunny and warm days ahead, remember the importance of taking care of your health. If you’re experiencing discomfort (acute care) or want to prevent future injuries (maintenance care), consider reaching out to our team. At Alliance Chiropractic & Wellness Clinic in Ancaster, Greater Hamilton Area, we are here to answer your questions and help you achieve optimal health and performance. We will work with you to provide personalized care so you can enjoy the sports and activities you love. 

For more information, refer to the original OCA article here.

When Less is More: the Hidden Dangers of Ultra-Processed Foods

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Recent studies continue to unveil the alarming health risks associated with the consumption of ultra-processed foods. A research study involving over 22,000 individuals from southern Italy linked these foods to increased risks of cardiovascular disease (CVD) and mortality. Let’s take a look at why these findings are alarming and what you can do to minimize the risks to your health.

Understanding the Impact of Ultra-Processed Foods

Ultra-processed foods (UPFs) are not just unhealthy choices but also significant contributors to life-threatening conditions. High consumption of these foods was associated with a 58% increased risk of CVD mortality and a 52% higher risk of dying from ischemic heart disease and cerebrovascular causes.

Beyond Known Risk Factors

Remarkably, these risks were independent of other known CVD risk factors. This suggests that the detrimental effects of UPFs can overshadow the benefits of adhering to a generally healthy diet, such as the Mediterranean diet.

The Mediating Role of Sugar

One of the key mediators in the relationship between UPFs and adverse health outcomes is sugar content. Excessive sugar intake is known to negatively impact cardiovascular health.

A Call to Action: Embracing Natural Foods

The research on diet serves to remind us to limit the consumption of UPFs and embrace a diet rich in natural or minimally processed foods. The shift towards natural nutrition is not just a dietary change but a vital health decision.

The Benefits of Natural Nutrition

Natural foods such as fruits, vegetables, and whole grains, offer essential nutrients without the harmful additives found in UPFs. Switching to naturally occurring foods can significantly reduce the risk of heart disease and improve overall health.

Making Informed Food Choices

It’s crucial to be aware of the content of what we consume. Choosing foods that are less processed and have minimal added sugars can lead to improved health outcomes and quality of life. Here’s a quick reference on how to read and understand food labels. 

Conclusion: Rethinking Our Food Choices

The evidence is clear: ultra-processed foods pose serious health risks. By opting for natural, minimally processed foods, we can proactively safeguard our heart health and support our overall well-being.

 

At Alliance Chiropractic, we are committed to guiding you towards healthier lifestyle choices. If you’re looking for nutritional advice or support in making healthier food choices, our team is here to help. Contact us and let’s work together to safeguard your health against the hidden dangers of ultra-processed foods.

 

Original article sourced from here.

The Health Impact of Foods and Drinks Consumed

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Remember the saying ‘You are what you eat”? Most of us understand that what we consume, drink, and breathe directly impacts our overall health and how we feel. Given the holiday season is just around the corner, many of us are likely to indulge more than usual; let’s take a look at what we know about the relationship between diet, overall health, and lifespan. 

The Lifespan-Extending Power of Plant-Based Foods

In the quest for a longer, healthier life, a combination of specific food sources is recommended. A recent study by Norwegian scientists sheds light on how simple dietary adjustments can significantly improve overall life expectancy. Researchers observed that the biggest impact came from eating more plant-based foods such as legumes, whole grains, and nuts, and replacing red and processed meats with plant-based options.

Beyond Fruits and Vegetables

In North America, most of us already include fruits and vegetables in our diets. The study confirmed their importance, noting that including a variety of fruits and vegetables, along with nuts and whole grains supports a balanced diet and promotes overall good health..

Fish, Refined Grains, and Sugary Drinks: A Balancing Act

Fish was also recognized for its health benefits and recommended as part of a balanced diet. Conversely, reducing intake of sugar sweetened beverages (ie. soft drinks) and refined grains such as white bread, were also highlighted as important and simple dietary changes to consider.

The Impact of Age on Dietary Changes

The study also found that younger individuals stand to gain more life years from adopting a healthy and balanced diet compared to older adults. They concluded that sustained positive dietary changes at an early age could add 10 or more years to a person’s life expectancy. However, it’s never too late to embrace the health benefits of improving your diet, and although lifespan gains may not be as significant, they do still exist.

Practical and Gradual Steps for Dietary Transformation

At Alliance Chiropractic & Wellness Clinic, located in Ancaster and serving the Greater Hamilton Area, we are here to support our patients.. Whether it’s working towards a specific health goal or maintaining your optimal level of health, our team of experts will develop a personalized and actionable treatment plan based on your individual goals and needs. If you have any questions related to this article or any other health concern, please feel free to get in touch with our team.

Find more information on what we talked about here. 

Rethinking Alcohol: New Research Challenges our Traditional Beliefs

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Are you questioning the health effects of alcohol on your body? Recent research findings are challenging the traditional belief that moderate alcohol consumption is beneficial. Let’s shed some light on these evolving insights.

Rethinking the Cardiovascular Health Benefits of Alcohol

The notion that moderate alcohol consumption is heart-healthy has been a longstanding belief. However, recent research findings paint a different picture. When studies showing cardio-protective benefits of alcohol were further analyzed, the results were notable. Individuals who stopped drinking due to health reasons were excluded from studies and only alcohol drinkers and non-drinkers were compared, no cardio-protective value from alcohol consumption was found. This suggests that moderate alcohol consumption does not provide any heart health benefits as once believed. 

Alcohol and the Growing Concern of Increased Cancer Risk

There is also a known connection between alcohol and cancer but surveys indicate that people are not aware of the link. Although this appears to be changing, largely due to the recent completion and publication of findings from several major global studies. Aa detailed 2021 report published in Lancet Oncology revealed that alcohol consumption is linked to a higher risk of several cancer types. Notably, even moderate drinking was shown to elevate these risks. The American Cancer Society’s updated guidelines now recommend avoiding all alcohol to minimize cancer risk, reflecting the seriousness of these findings.

Alcohol and Brain Health: A Neurotoxic Impact

The effects of alcohol on brain health are becoming clearer. Recent research involving advanced imaging techniques has shown that even moderate alcohol intake can lead to reductions in gray matter volume and functional connectivity. These changes are associated with memory decline and dementia, highlighting the need for caution with alcohol consumption.

Alcohol's Role in Mental Health

Beyond its physical health impacts, alcohol also affects mental health. While some may use alcohol as a coping mechanism for stress or anxiety, it may actually exacerbate some of these conditions over time. Understanding the psychological effects of alcohol is also an important factor in holistic health management.

The Final Word about Alcohol

The latest research on the health effects of alcohol suggests that the risks may outweigh the benefits. Whether it’s heart health, cancer risk, brain function, or mental well-being, alcohol appears to play a significant role. As research continues and we learn more, limiting our alcohol consumption may be one important way to optimize and maintain overall health and wellness.

Have More Questions?

At Alliance Chiropractic, located in the heart of Ancaster, Greater Hamilton Area, we believe good health begins with knowledge. Providing our patients with the resources and information they require to make informed decisions, is one way we support our patients as they work towards achieving their wellness goals. Have questions about the information in this article or anything else related to your health, get in touch. Our team of experts offer personalized, holistic advice, and treatment strategies to address your unique needs and health goals. 

For more information, visit the source:https://www.medscape.com/viewarticle/965387

The Importance of Vitamin D for Health

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Many of us know that Vitamin D is valuable to our bodies but why? Over the past couple of years, mainstream mention of Vitamin D grew because of the COVID pandemic, however, its benefits have been long studied and are relatively well known to those in the nutrition and health field. Here’s all you need to know about Vitamin D, why it’s important to your health, and how to ensure your body is getting what it needs.

What is Vitamin D and Why is it Important?

Technically Vitamin D is a hormone and not a vitamin. Our bodies produce it in response to sun exposure. We all need Vitamin D to help keep our bones and teeth strong, maintain immune function, and help support the absorption of important minerals such as calcium and phosphorus. Low Vitamin D levels may lead to a variety of problems such as weak bones or rickets in children, and osteomalacia (bone softening), osteoporosis, and hormone imbalances in adults. Vitamin D also supports our immune system and may provide additional protection against specific diseases, although research on direct causal links is ongoing.

Who is at Risk of Vitamin D Deficiency?

During the winter months when most of us are indoors and shorter days limit the amount of sun available, we are all susceptible to Vitamin D deficiency. However, certain groups of the population appear to be at even greater risk, including individuals with darker skin, pregnant women, older adults, those who live in limited sunlight regions, and those who suffer from specific conditions (such as obesity or problems digesting fats).

How to Boost Your Vitamin D Levels

Ensuring adequate Vitamin D is necessary for good health in both children and adults. In the summer months, getting outside and ensuring natural sun exposure is key. Throughout the year, maintaining a balanced diet rich in food sources that promote the body’s Vitamin D production, is also important. These include egg yolks, cheese, mushrooms, fortified milk, cereals, and juices, fatty fish (salmon, mackerel, and tuna), and beef liver. In the winter months, Vitamin D supplements may be also beneficial for certain individuals or during the winter months, but always check with your health professional prior to starting anything new.

Need More Information?

If you are concerned about your Vitamin D levels, talk to your health care provider. Our team of experts at Alliance Chiropractic & Wellness Clinic is here to support you, and can help you achieve and maintain your wellness goals so you can be your best self. We offer a range of services including chiropractic care, laser treatment, electric muscle stimulation, kinesiology services, massage therapy, naturopathic medicine, acupuncture, custom foot orthotics, and more. Contact us today to schedule an appointment!

 Original article first appeared in Medical News Today.

The Health Risks of Soybean Oil: A Dive into Gut Inflammation

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With the increasing popularity of soybean oil in processed foods, a corresponding rise in associated health issues has also been observed. One such alarming association is the link between soybean oil and ulcerative colitis. Let’s take a look at what the latest research shows in terms of the health risks of soybean oil and its connection to gut health.

The Upsurge of Soybean Oil Consumption

The use of soybean oil in processed foods is staggering. In the US, the per capita consumption of soybean oil increased by more than 1,000-fold during the 20th century.

Health Risk of Soybean Oil: The Link to Ulcerative Colitis

A recent study from the University of California (UC) Riverside and UC Davis revealed that a diet rich in soybean oil was linked to a greater risk of developing ulcerative colitis. It appears that linoleic acid, a predominant omega-6 fatty acid in soybean oil, is to blame.

The Linoleic Acid Overdose

According to researchers, most adults require one to two percent of their daily energy from linoleic acid; it is vital for maintaining the body’s water balance. However, American adults typically exceed their requirements, consuming up to 10% of their daily energy from linoleic acid.

This is alarming. High linoleic acid consumption has been studied previously, and earlier studies have shown links between excess linoleic acid consumption and inflammatory bowel disease (IBD) in humans, and obesity and diabetes in rodents. 

The Omega-3 and Omega-6 Imbalance

In the University of California study, researchers wanted to better understand why. The excess amount of linoleic acid appeared to wreak havoc on gut health, specifically the ratio of omega-3 to omega-6 fatty acids in the gut. In the study mice, this imbalance subsequently led to a reduction in endocannabinoids, crucial lipid-based molecules that block inflammation.

The Adverse Microbial Shift

In addition, the gut microbiome of the mice also revealed an upsurge in adherent invasive E. coli, a potentially dangerous bacteria that thrives on linoleic acid. A bacterial strain closely related to E. coli has been linked to inflammatory bowel disease (IBD) in humans, further supporting the relationship between diet and specific illnesses and conditions. 

Altering The Dietary Landscape

What can patients do to ensure they maintain healthy omega-3:omega-6 ratios? Cooking with olive oil, reducing processed food consumption, and eating omega-3 rich foods like flaxseed and walnuts are several ways to curb soybean oil intake. Within the field of health care, there is growing awareness that taking care of our gut health is an important step towards optimizing overall health and wellness.

Final Word

Uncovering the health risks of soybean oil reinforces the importance of informed dietary choices. By opting for healthier fats and maintaining a well-rounded diet, we can safeguard our gut health, a necessary component for overall well-being.

Stay tuned for more insightful information on nurturing and promoting healthy habits and lifestyles. If you have any questions or want to learn more about this topic or anything else related to your health, contact the Alliance team. Let us help you define and maintain your path to optimal long term wellness!

Source article: https://www.medscape.org/viewarticle/995478

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Turmeric for Knee Osteoarthritis

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Knee osteoarthritis (OA) is a condition often seen among elderly patients, resulting in the degeneration of articular cartilage and underlying bone.  Although traditionally, Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) in either topical or oral form have been the most common form of treatment for patients suffering from OA, research shows that other options may exist and should be further explored. Turmeric, containing curcumin, has emerged as a leading alternative to NSAIDs for treating knee osteoarthritis.

Understanding Knee Osteoarthritis:

Over half of knee OA patients who experience symptoms have advanced OA; globally, this figure is estimated to be a whopping 14 million patients. While the condition is more common among elderly patients, abnormal biomechanics and joint pathologies (including stress from excess body weight) can accelerate knee OA, making it a problem among younger patients as well. Over time, individuals who suffer from knee OA experience an overall weakening of joint cartilage and bone. There is a pressing need for innovative prevention and treatment, especially among younger patients.

Conventional Treatment with NSAIDs:

Non-Steroidal Anti Inflammatory Drugs have long stood as the first line of defense against knee osteoarthritis. Administered orally or topically, they combat inflammation and pain, however,potential adverse effects warrant careful monitoring of their use. 

Unveiling a Natural Remedy - Turmeric:

Turmeric, with its golden hue, holds promise. The spice containscurcuminoid, a compound that not only gives turmeric its vibrant colour but is also revered for its anti-inflammatory properties. The evidence supporting turmeric as a gentle alternative and natural remedy for knee osteoarthritis, continues to grow.

Scientific Backing: Turmeric vs NSAIDs:

There have been numerous studies comparing turmeric with NSAIDs, and the findings consistently show that turmeric can be an effective alternative for managing pain and inflammation. Turmeric was found to be associated with fewer gastrointestinal adverse events compared to NSAIDs with similar efficacy, making it a potentially safer option for pain management.

Further Considerations and Future Research:

While pharmacological and surgical treatment options are necessary in certain knee OA cases, the research strongly suggests that a non-pharmacological option as a first line of treatment should be considered. These promising studies substantiate the need to investigate turmeric further. 

Conclusion:

Turmeric extends hope that safer treatment options exist for chronic conditions such as knee OA. To read about the latest research, access the source article for this blog here. What has been your experience with knee OA? Feel free to share your stories in the comments. 

If you suffer from knee OA and are looking for support to manage this potentially debilitating condition, get in touch with us. Our team is ready to help you get started. Our practitioners offer a range of services and will work with you to develop a plan that supports your treatment and wellness goals. Share this post to help others learn about drug-free options for injury prevention and pain management.

Source: Adrian Isaza, PhD, DC, DABCI, DACBN, CCAP; https://dynamicchiropractic.com/article/59338-turmeric-for-kneeosteoarthritis

Is there a Better, Lower-Cost Option for Mild to Moderate Depression? The Mindful Way Through Depression

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The Mindful Way Through Depression

The incidence of mental health illness appears to be on the rise worldwide, with depression being a leading cause of disability. Research on effective treatment options continues and non-pharmaceutical interventions such as Cognitive Behavioural Therapy  are often recommended as a form of treatment for patients suffering from mental health disorders. 

For many, depression looms like a heavy cloud that is difficult to  shake off. A recent study involving 410 patients compared two forms of Cognitive Behavioural Therapy: 

  1. Mindfulness-based cognitive therapy self-help (MT) vs.
  2. Practitioner-supported cognitive behavioural therapy self-help (CBT)

The findings may surprise you.

Details of the Research Study:

The study recruited patients from 10 publicly funded psychological therapy service clinics in England who were split into MT and CBT treatment groups. Patients received either a MT or CBT based self-help workbook, and were supported by six structured phone or in-person sessions with a trained psychological well-being practitioner. Depression symptom severity was measured after 16 weeks. 

Clinical Outcomes:

Between MT and CBT patient groups, a clear difference emerged. Patients from the MT group saw significant improvements in their depression and anxiety symptoms compared to the CBT group.

Long-Term Follow-Up:

At the 42-week check-in, the MT group maintained superior results in both depression and anxiety symptoms, however, the gap had narrowed a bit. The researchers noted that this could be the result of patients from CBT group having greater access to post-intervention psychological therapy 

Cost Comparison:

Another notable difference was that MT treatment cost £526 less (approximately $886 Cdn) per patient. These cost savings are significant at an individual level and in terms of overall health care cost savings.  

Conclusion:

MT intervention not only provided better clinical outcomes but was also a more cost-effective treatment option compared to CBT for individuals suffering from mild to moderate depression.  From a mental health management perspective, MT could be a game changer.

Eager to learn more about the mindful way through depression? Get in touch with your primary health care provider. Many treatment options exist, and our team is available to help you find the right option for you. Share this post to educate others on the latest research, and let’s step into a brighter mental space together.

For reference, original article: https://www.medscape.com/viewarticle/990298

The Benefits of Daily Movement: Unlock a Spine-Friendly Lifestyle

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Realize the Benefits of Daily Movement

Greetings, Alliance Allies! Embracing the benefits of daily movement is more than just a fight against a stationary lifestyle. It’s a commitment to nurturing your spinal health and, by extension, your overall well-being. Modern life can be a hustle, and the ease of remaining stationary is undeniable. However, stillness is far from what our bodies crave. Let’s break downthe benefits of daily movement through the lens of spinal health.

The Profound Impact on Spinal Health

Our bodies are not designed to be stationary for extended periods of time (with the exception of sleep). Engaging in daily movement helps prevent the stiffness and discomfort that often accompanies prolonged periods of inactivity. The motions we engage in, no matter how minuscule, help keep our spines mobile and healthy. Research confirms a variety of health benefits linked to regular physical activity and exercise.

Beyond the Backbone: Holistic Health Gains

As outlined by registered Kinesiologist Julie Bellini, the quality and quantity of daily movement positively impacts your physical health AND supports a better quality of life. Regular physical activity dramatically lowers the risk of heart disease, stroke, and a host of other health conditions. Additional benefits include more energy, better sleep, improved digestion, and enhanced memory.

The Route to Daily Movement: Making It Achievable

Embarking on a journey of daily movement does not need to be daunting. Keep in mind that any level of physical activity is better than none. If you are limited by joint stiffness and pain then consider activities such as swimming, biking, or walking supported by poles to bolster your cardiovascular stamina. Aim for 30 minutes a day or start with 15 minutes of activity, twice a dayThe emphasis is on finding what resonates with your body: keep it simple and set a goal for yourself. If walking for more than 15 minutes is difficult or daily activities are painful, it may be time to seek professional advice.

Crafting a Movement-Centric Routine at Alliance Chiropractic

At Alliance Chiropractic, located in Ancaster, and part of the Greater Hamilton Area, we are here to support and guide you on your wellness journey. Whether its treating an injury, restoring proper body movement, or helping you achieve your wellness or activity goals, our team of experts can help. They will work with you to develop an individualized plan, and equip you with the tools and knowledge you require to maintain your target level of health. 

Here’s a fantastic 30 minute Core and More exercise video to help get you started