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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  • "Regular visits with Dr. Roeder have significantly reduced the frequency of migraines I have suffered and the amount of neck and shoulder pain I have lived with for years. Because of Dr. Roeder I am able to focus on my busy life again"
    S.L., San Diego
  • "This was my first encounter with a chiropractor and found the experience to be delightful, gratifying and well worth it! Instead of being given a bunch of pills and told to come back next week, the manipulation for my back and side injuries including carpal tunnel syndrome, responded very well to the treatments. Thank you, Dr. Roeder for a job well done"
    W.B., San Diego
  • "I came in originally for neck pain, but getting adjusted helped lower my blood pressure & my insulin levels too.Dr. Roeder is so thorough in her care-I never knew how much better I could feel.I no longer have to take blood pressure medicine now."
    A.W., San Diego
  • "Since meeting Dr. Roeder at a health seminar, she has changed my life, drastically-improving my health 100%. I had a wide range of symptoms, including chronic fatigue, constant and severe headaches, body aches, nausea, difficulty concentrating and I felt extremely tired and weak. She diagnosed me with having Fibromyalgia and Candida. She put me on an anti-inflammatory diet and started me on chiropractic treatment and instructed me on strength exercises. I have lost 40 lbs and feel fantastic! Whenever I eat something that sets off a symptom, I can identify the food source now. I know how to eat well and stay away from foods that cause inflammation. Had it not been for Dr. Roeder's expert care, I believe I would still be suffering from all those symptoms-- instead I feel fantastic!"
    M.O., Spring Valley
  • "My son was diagnosed at a very young age with Hyperkyphosis. The doctor told us that surgery would be his only option but we needed to wait until he got older.My husband and I were heartbroken to think about such a major surgery for our little boy.We wanted to help him anyway we could without doing surgery. We are so thrilled to say that after seeing Dr. Roeder my son's back has made a major improvement.That there is a stronger chance that he may not need surgery after all.My son is three now and he is a very active little boy and you can't even tell that he had ever had a bad back.He is able to do what all little boys do:run, jump and climb!Taking my son to Dr. Roeder was the best decision that me and my husband have made as parents.I am so happy that Dr. Roeder is part of our lives.In fact all of my extended family members are patients of her too!Thank you so much Dr. Roeder for all of your help.You have been such a positive part of our lives.You are part of our family."
    G.C., San Diego
  • "My daughter has been diagnosed with Von Willabrand's and Precocious Puberty at age 7. She had her first period at age 8, and it was for three days. The doctors said that her hormone levels were off and there wasn't any truly safe treatment. After talking to Dr. Roeder, she started chiropractic care to help her body cope better with this disorder and hopefully change her hormones. Now my daughter and I have been told by doctors at Children's Hospital that it looks like she won't be starting her period until two years from now-this will be the normal time when she should start! They told us to keep up the good work of whatever we have been doing because it seems to be working."
    J.H., San Diego
  • "I got treated for a neck and back injury that appeared to be chronic following a major car accident. I had been to chiropractors before but without much success.After seeing Dr. Roeder now though, my mobility and general feeling of well-being has greatly improved."
    C.H., San Diego
  • "Dr. Roeder was recommended by a friend and I am completely satisfied. I was having low back pain also some neck pain. My back feels better than it has in years. I feel Dr. Roeder is complete in recommending exercising and treatment!"
    M.L., San Diego
  • "I just wanted to say thank you for making me 'new' again. Also, for helping us through our tough times. You always have been nice to us and helpful when we were in your office-it was just like a second home! Every time I walked through the door I felt calm and relaxed. You always asked us how we were doing and how we have been. I thought that was very thoughtful and caring of you-especially considering that awful car accident we had been in. None of my doctors before had been as courteous as you. You have really made a bad experience into a great experience in a blink of an eye. I always loved that EVERYONE was always smiling! I wish that when I grow up I can be like you, always making people happy and feel better! Well, I think that you just made another patient happy because of your wonderful 'magic.' Oh and I know I already said this but I think I am speaking for everyone when I say: Thank you Dr. Roeder!"
    J.F., San Diego (pediatric patient)