An Idea About Work, Daily Activities, and Your Exercise Routine

 Professional and semi-pro athletes have an obvious reason for training the way they do.  Weekend warriors train because they have some race in 6 months that they want to crush.  Most of the population probably wants to merely look and feel good, not really caring about any upcoming fitness event.  I would like to propose an alternative motive for having an exercise routine… that applies to everyone above:

Your daily activities (including home, work, leisure activities, etc.) should represent, at the very most, 50% of what you do for your exercise routine.

(The answer is yes, I did just make up that statistic, but I think it is a decent generality to make and I will explain why.)

Scenario: I am a construction worker and my job consists of lifting, moving, squatting, etc.  I can argue that I get eight hours of physical activity per day and I do not need to exercise any more. 

This way of thinking will ensure exhaustion by the end of EACH day because the worker is performing 100% of his physical activity during work.  What if this person had an exercise routine that trained him to lift more functionally, engrained proper squatting leading into weighted squats, aerobic and anaerobic conditioning, etc.?  This routine, of only 3 days per week, will condition this construction worker to perform his job with much more ease. 

 Quality of life is the backbone of this theory.  Your regular daily activities should feel like “no big deal” when compared to your exercise routine.  If you put this into play you will have more energy, be more productive, and FEEL BETTER!  As a chiropractor, I often am asked if I get tired from moving people around, adjusting, or performing soft tissue techniques.  I can honestly say no.  Specifically this morning I performed sets of deadlifts, tested a 30 second maximal effort on the air dyne (twice), and performed gymnastic movements on Olympic rings while training my aerobic capacity.  Handling things in my office is just physically not demanding and I want you to feel the same way.  

If you are not looking for a very demanding exercise routine, I suggest you at least incorporate these movements into an exercise routine.  If you have anything that is hindering you from exercise (like headaches, knee pain, low back pain, etc.) please contact Yaun Chiropractic for a free initial consultation. www.dryaun.com

Top 4 Ways to Reduce Pain in Pregnancy!

What To Expect While You Are Expecting:
Half of all pregnant women can expect some back pain. Back pain develops for two reasons. One is simply the added weight caused by the pregnancy. Another may be that the extra weight is carried in the front of the body, shifting your center of gravity forward and putting more strain on the low back. The muscles in your back have to work harder to support your balance.

How can you minimize the discomfort?

1. Stick with your exercise program. Find out from your doctor what abdominal and back strengthening exercises are safe for you, and how long you can maintain your regular exercise program. Swimming is an excellent way to keep fit and relieve the stress on your back from the extra weight of pregnancy.  

2. Lifting. If you have to pick something up, kneel down on one knee with the other foot flat on the floor, as near as possible to the item you are lifting.  This is called a lunge Lift with your legs, not your back, keeping the object close to your body at all times. Be careful, though - it may be easier to lose your balance while you are pregnant. Whenever possible, get assistance in lifting objects. 

3. Carrying. Two small objects (like groceries, one in either hand) may be easier to handle than one large one. If you must carry one large object, keep it close to your body. 

4. Sleeping. Sleeping on your back puts 55 lbs. of pressure on your back! Placing a pillow under your knees cuts the pressure in half. Lying on your side with a pillow between your knees also reduces the pressure.

How can you deal with the back pain related to pregnancy?

Fortunately, most back pain related to pregnancy is self-limited and will resolve. In most cases, medication is not a good option. Do not use any medication during pregnancy without permission of your physician. Some treatment options include learning exercises to support muscles of the back and pelvis, using supportive garments that may be helpful with certain causes of back pain in pregnancy and using spot treatments such as heat and cold. If your pain persists despite these measures, or you develop any radiating pain, numbness, tingling or weakness in your legs, you should consult with a spine physician with expertise in women's health issues and/or pregnancy related disorders. They will be able to assist you in diagnosing and treating your specific problems.  

For any questions, please contact Yaun Chiropractic at www.dryaun.com!