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March 2021

Time for self-care and Exercises you can do at home

By Newsletter

High and Low Impact Exercises You Can do at Home

It’s likely many of you have been significantly more sedentary this winter. The combination of damp winter weather and maintaining social distancing has become troublesome for many, and the truth is, the longer you remain inactive the harder it can be to start again.

Over this past year people have become familiar with the millions of new apps available to monitor and execute new routines that include exercise and diet, and I’m  a fan of anything that keeps people moving safely.

Ideally, being able to invest in activities and sports have been the go-to for aging and maintaining a healthy lifestyle. As I’m sure you’re aware, remaining physically active is the best way to prevent injuries and promote strength and mobility. Varying your routines is just as important as having one, and like everything else over this past year, modifying and adapting to new routines are the best way to challenge your body and keep you fit.

So, What are Some of the Best Examples?

High Impact

High impact exercises are those that are often aerobic, and those that may require both feet to leave the ground simultaneously. These can be activities that require jumping, jogging, or leaping. Although high impact exercise can be necessary, this is often where you run the risk of injury if you aren’t mindful of your form.  If you are just beginning, please ensure you have warmed up and that you are aware of proper form and footwear while exercising.

High impact exercises are intense and will expend more energy. Common injuries will include those to the knees, hips, ankles, or the back. However it should be noted that high impact exercises have a ton of great benefits as well. They can improve calorie burning, improved bone density, improved stability, balance and coordination – and the best results are always the improved heart health.

Some examples of high impact exercises are:

  • Jump rope
  • Running on a treadmill
  • Skipping
  • Plyometrics
  • Jumping jacks

Low Impact

Low impact exercises are less jarring to your joints, and are overall considered less intense. Injuries resulting from low impact exercise are fewer, and are considered to be movements made with at least one foot remaining on the ground. This allows for better overall balance and stability. Low impact exercise doesn’t necessarily mean it’s less intense, you will still be able to enjoy an intense workout with one of the following exercises. It will be your speed that will determine how intense your workout becomes.

Some examples of low impact exercises are:

  • Swimming
  • Walking
  • Dancing
  • Swimming
  • Cycling
  • Hiking
  • Elliptical machine

Low impact exercises are always better for beginners, people with osteoporosis, pregnant women, older adults, people who are obese, and those with joint or bone issues. 

Just Keep Moving

With warmer weather on the horizon, many more individuals will be making their way back outdoors to resume their health journey. Remember to stay hydrated, stretch, ensure you are dressed in layers for changing temperatures, and you have the proper footwear for your chosen activity.

When in doubt, consult with us for details on how to safely resume or intensify your workouts – and most of all, have fun!

Let’s Talk Wellness

Wellness is something that incorporates more than just the physical aspects of a person’s health. Many people are physically healthy, for example, athlete’s; but this does not mean they would come first in an overall wellness test.

So what does this mean? Your physical body, your social self, and your emotional self are all interconnected. You can be physically fit, but still feel unwell in other aspects of your life. 

Your Physical Health

This is something we have focused on, perhaps too much in the course of our lifetimes. I’m not suggesting that your body can be “too healthy”, rather there has been so much emphasis on physical health and activity that other health aspects may have been ignored or minimized. 

The truth is, your physical body is not able to function optimally if the rest of your health is being ignored. Chronic disease, pain, and autoimmune responses are caused by a combination of being inactive, poor nutrition and chronic stress. Maintaining a physically healthy body is important. This includes exercise and nutrition, but like every great system or machine – reducing stress and receiving help from your chiropractic team are equally as necessary. 

Your Social Wellness

Being connected to others in whatever capacity you are comfortable is something that can keep us all feeling grounded and part of a bigger community. Sharing a common interest, a laugh, even small talk in the grocery check out line has the ability to uplift our mood. We are social beings, and isolation can cause us to feel disconnected from the rest of the world. It’s true, some people prefer to be alone; but having no one to connect with when we want to be social can be lonely. Having connections with others helps us to regulate our moods and can allow us to feel more relaxed.

Emotional Wellness

Your emotional wellness shows up in your immune system, your ability to sleep, and in your physical body. Increased stress, poor relationships and feeling unfulfilled all have a negative impact on your emotional health. This can feel like a stiff neck, upset stomach, tight shoulders, chronic headaches and even a sore back. Being emotionally well is just as important as being physically well. Things like journaling, long walks, hobbies, being with loved ones and self care are necessary parts of your wellness journey.

When Wellness is Intact

When we have all aspects of our wellness intact, our body is able to work as it’s best self. You’ll sleep better, feel better, be happier, and better able to face life’s challenges. Wellness doesn’t mean you’ll avoid all illnesses and injuries, but it creates a foundation that is stronger. A stronger foundation is what allows your chiropractic team to work together and focus on exactly what the injury or illness is, rather than building the foundation from the ground up. 

The care we provide as Chiropractors is preventative before it is reactive. Ensure you are seeing a Chiropractor regularly and following the guidelines set out for you by your Chiropractic team before injuries or concerns occur. The goal here is to be proactively taking care of your body; physically, social, and emotionally!