Resolve to Get Moving in 2022: Here’s How

AHA Publisher — Fri, 07 Jan 2022 08:00:33 +0000

American Chiropractic Association via Newswise – Arlington, VA — A new year means many people are making resolutions to get healthier and lose weight. While moving toward better health usually involves more physical activity, many have found themselves moving far less than usual because of working from home and other lifestyle changes associated with the COVID-19 pandemic. According to the American Chiropractic Association (ACA), there are simple strategies that can help you make the transition from a body at rest to a body in motion. “Brief periods of inactivity usually aren’t that big of a deal,” says Matthew DiMond, DC, DACRB, EMT, a member of the ACA Council on Physiological Therapeutics and Rehabilitation. “However, long-standing inactivity will lead to more fatigue, tiredness, and lethargy. Depending on where you are in the lifespan, muscle fiber types can start to change, and that can be detrimental. In the elderly, less movement and decreasing load demands can have a negative impact on their quality of compact bone.” So, if you have been less than active the past year or two, consider the following strategies to help you get moving again: Just Start Moving. “First and foremost, you just have to start doing anything. Whatever it is that you’re willing to do,” Dr. Dimond says. Find an exercise routine that’s right for you. “It doesn’t matter what it is, as long as you’re starting somewhere and you’re doing it. Make it fun.” Be Consistent. After getting started, the most important thing is consistency. “The human body—and the human mind for that matter—like normalcy,” Dr. DiMond explains. “Wherever you currently are is what your body likes to do. The initial effort can be monumental; being consistent with it will create a habit.” Be Accountable. Consider finding an exercise partner or activities that involve other people. Such connections can often inspire, drive, and motivate people to focus on their health goals and move forward. Be Safe. When starting to move again after being inactive, assume that your capacity for activity will be diminished. Be aware of your limits and focus on what works for you, rather than comparing yourself to others or to your previous fitness level. Also be mindful of any pain you experience. “You know your body,” Dr. DiMond says. “Pain is a good thing; it tells us that something is starting to be wrong. Not that you necessarily need to change, but you probably went a little too far. Back off and make sure that whatever it is you’re doing, you’re doing it at a comfortable level.” Identify Your Motivation. Motivation can be a challenge for people who start to move after a period of inactivity. “Willpower is not enough,” Dr. DiMond says. He encourages people to define their goals in terms of “what” instead of “why.” Ask yourself what you are trying to accomplish and create metrics based on that goal. Do you want to run a 5K? Do you want to walk your dog every day or be able to pick up your grandchild? Determine your “what” and set metrics to achieve it. Determining your motivation and taking a safe, consistent approach to moving more will help you get closer to your health and fitness goals, but most importantly just get started. Talk to a doctor of chiropractic before starting a new fitness regimen. Chiropractors offer a patient-centered, nondrug approach to pain relief, increasing function and enhancing health and wellness—including advice on exercise and injury prevention. For more health and wellness information, or to find a chiropractor near you, visit ACA online at www.HandsDownBetter.org. To read the original article click here.

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Reduce Breast Cancer Risk Today With This Simple Activity

AHA Publisher — Sun, 28 Jun 2020 07:00:33 +0000

Lori Clarkson via NaturalHealth365 – One in eight women will be diagnosed with breast cancer in the U.S. alone, that’s 12% of the female population. Apart from lung cancer, breast cancer is the most prevalent cancer in women today. However, breaking new research has unveiled the simple activity that anyone can do pre- and post-cancer to reduce breast cancer death and return rates. The study was published in the Journal of the National Cancer Institute and surveyed the patient’s lifestyle habits before and after their breast cancer diagnosis. The results they found in high-risk stage 2, and 3 cancer patients were shocking! They discovered that patients who undertook a straightforward activity for 30 minutes per day increased their chances of survival of over 50%. Research Reveals the Activity That Reduced Breast Cancer Death by 68% The study analyzed 2,716 high-risk breast cancer patients; 1,607 responded to the survey, which involved questions on lifestyle habits. The survey asked questions about lifestyle, including exercise, before, during, and after chemotherapy treatment. The simple activity that had an incredible impact on both breast cancer survival and recurrence was exercise. The patients who met the federal guidelines for exercise had a 68% reduction in death rates compared to the high-risk patients who did not exercise beforehand. These same patients also benefited from a 55% reduction in breast cancers returning. The evidence is clear: those who exercise for as little as 30 minutes per day are more likely to survive. Reducing Breast Cancer in Patients Who Haven’t Exercised Precancer The benefits received for those who had lived an active lifestyle precancer are undeniable. What about those who already have cancer? It still isn’t too late to make positive changes. The study revealed that patients who began exercising post-cancer treatment had a 43% reduction in death risk compared to those who did not start exercising. Furthermore, those who engaged in consistent, weekly exercise had a 46% decrease in breast cancer recurrences. Considering that high-risk breast cancers have the highest rate of return in patients, these results are truly remarkable. Beginning exercise can be a challenging behavioral change, but you can receive the benefits today with just a small amount of weekly movement. The study lead, Rikki Cannioto, said, “Aiming for as little as two and half hours a week of exercise – the minimum under federal guidelines – can have a big impact for women with high-risk breast cancer.” Start Exercising Today: The Best Type and Length of Exercise If you don’ enjoy exercise or if you simply don’t have the energy, we have good news for you. Cannioto said, “It’s never too late to start walking, doing yoga, cycling, or swimming – and that activity certainly appears to pay off.” As you have seen from the results, you don’t even have to meet the CDC guidelines to receive lifesaving results. Here are some simple suggestions that are proven to reduce breast cancer return and death rates. Just 30 minutes of yoga will not only benefit your breast cancer journey, but it will also alleviate stress. Cancer is a stressful journey for anyone, and the hormones that fire while under stress aren’t helpful to your recovery. There are many forms of yoga for varying ability levels that you can do at home or in a studio. A comfortable place to start for those who don’t partake in any exercise at all is walking. Thirty minutes of walking per day will raise your heart rate into the fat-burning zone which does wonders for your body. Over time, you can progress to walking uphill for more of a challenge. The cancer journey is isolating and incredibly detrimental to your mental health. Some social exercises are dance classes, a sport that you may have enjoyed in younger years, or join your local swim center. A word of caution: Obesity is already proven to make breast cancer cells more aggressive in the body. Breast cancer rates in men are also rising with an expected diagnosis of 2,620 cases in 2020. So, everyone must take charge of their health today and just 30 minutes of exercise daily is a great place to start. Sources for this article include: Medicalxpress.com, Academic.oup.com, Breastcancer.org, CDC.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Resolve to Get Moving in 2022: Here’s How

Reduce Breast Cancer Risk Today With This Simple Activity