Four Low Impact Exercises You Can Do Every Day

Some people love intense, high energy workouts with heavy weights and lots of sweat. But that is not the only way to get a “good workout.”
 
Low impact cardio also has numerous health benefits—and the best part? It is ideal for any age and stage of life.
 
Getting active for 30 minutes each day with some cardio can have a positive impact on your mood as well as release endorphins (natural chemicals in the body that make you feel good).  Invigorating exercise can also help improve your heart health which can aid in the fight against Type II Diabetes and high blood pressure.
 
Interested?  Why not give it a shot? Here are a few different low impact exercises almost anyone can work into their day.
 
1. Walking. A brisk 20-minute walk can get your heart pumping, muscles activated and calories burning. The best part? You can set the pace. Add more walking into your day by making it a habit to go for a walk after each meal.
 
2. Biking. Have a bicycle collecting dust in your garage? Now is the perfect time to dust it off. Start by setting a weekly mileage goal for yourself—it takes about four minutes (on average) to bike one mile.
 
3. Swimming. If you have access to a pool, swimming is an excellent way to sneak cardio into your day. If you have injuries, it is also ideal for rehab exercises.
 
4. Stretching. Yes, stretching is exercise! Better yet, it can help you wake up in the morning or relax after a long day.
 
If you are finding even light exercise painful or hard to do.  That is where we can usually help. Give us a call to book an adjustment—we will do our best to balance your spine and nervous system so that you can get back to living the life you love.

       Is Working From Home Wrecking Your Back?

As COVID-19 vaccines are rolling out and the risk decreases, many workers will return to their normal workplaces. But some workers will continue to work from home long term and are finding it difficult – especially those without a dedicated, stable ergonomic office space from which to carry out their day.

While this in and of itself can be a pain, it’s also likely causing real pains in your back, neck and eyes.

As your partner in health, we’d like to provide a few work-from-home tips to help you thrive in your makeshift office space.

 1. Do you have to read documents for your job? Make sure you don’t read them from a flat surface—because that means your neck is hanging down. If you deal with paper documents or use an iPad for viewing, invest in a vertical document holder. Have an old music stand? That will also do the trick.

 2. Posture is important - sit back in your chair with your feet flat on the ground in front of you. We know, it’s tempting to work from your comfortable couch or recliner — but your back won’t like that after a while. If your feet don’t reach the floor when you’re sitting back in your chair, grab a few books and place them under your feet as support.  A physioball makes a great seat causing you to sit upright and engage your core muscles.
 
3. Standing desks may be all the rage but use them in moderation. Why? Standing puts more stress and strain on our circulatory system (as well as the feet and legs) than sitting does. The best option is to alternate between your chair and standing desk hourly.

4. Ditch the mouse pad with the squishy wrist rest. Having anything under your wrist can actually add compression on the carpal tunnel median nerve, leading to Carpal Tunnel Syndrome.
 
5. Make sure your screen or monitor is set up perpendicular to a window. This will help reduce glare from the light and minimize visual eye strain.
 
Do you experience episodes of back pain, neck tension or headaches that you just can’t seem to kick to the curb? We’re here to help. Contact us to book an appointment for an adjustment.

Would you like to find out if chiropractic might help with your condition? Call Dr. McKamey's office to schedule a consultation. 

Dr. Kevin L. McKamey of East Park Integrative Chiropractic

1340 Belmont Ave, Suite 504

Salisbury, Md.; 443-880-3830 

See original blog post here:  

https://www.shoplocaldelmarva.com/is-working-from-home-wrecking-your-back