As a patient of Peninsula Chiropractic, you will know how much walking, especially after your adjustments, is encouraged. Walking is something most of us have known how to do since childhood. It's how you get around every single day, yet I'm sure a lot of us take this easy, effective form of movement fore granted.
Walking is the perfect exercise for almost anyone to do; it requires little to no equipment (just your own two feet and a pair of running shoes), it's easy on your joints, as well as providing numerous other physical, physiological, and mental benefits.
Walking directly after your adjustment is especially important as this is a critical time for your spine. Dr. Egan has made the adjustment of your vertebrae, so now is not the time to go directly to sit in your car as this doesn't give the freshly moved bones enough time to “settle”. Not only that, but an adjustment releases toxins that were trapped in between the joint – walking will help move those toxins around and out of the body quicker. A brisk, 5-10 minute walk is recommended post adjustment. Keep your head held high, and arms swinging out by your side (as in, leave the cellphone behind so you don't get distracted by it mid walk!).
Outside of the post adjustment walk, including walking into your daily routine is something that you should consider, especially if you don't participate in any other form of exercise. It has been found that walking for 30 minutes a day will:
• Improve your mood – your body will secrete those “feel good” hormones known as endorphins which will leave you feeling much more happy and positive. Not only that, but if you talk your walk outside you'll also be getting a good dose of Vitamin D from the sun which will help keep your serotonin levels in check.
• Control your weight – walking burns calories, and if you're burning more calories than you're consuming, you will start to lose weight. Keeping your weight within a healthy range for your height takes a lot of pressure off of your frame which may reduce the chance of stress injuries on your joints and spine!
• Reduce your risk of chronic disease – walking lowers your blood sugar levels which decreases your overall risk for diabetes. It also lowers your blood pressure, strokes, and many other cardiovascular diseases.
Those benefits listed above are only a few of the many benefits it provides!
Walking shouldn't be done in any which way, though. Just like with other forms of exercise (e.g. squats), there is good form, and bad form. Start with your posture, make sure you're standing tall (like there is a string attached from the top of your head pulling you up) - not leaning forwards or backwards. Engage your core muscles to keep yourself in this good posture – this core cue and intentional training of your abdominal muscles will eventually transfer into your everyday life, meaning that your posture will improve when doing other things too. Move your arms by your sides while you walk, a slight bend in them is good – this will add power to your walk (and burn more calories!). Try and avoid clenching your fists, and keep your shoulders relaxed. Lastly, make sure you roll through your steps, try not to stomp. You want to strike with your heel and roll through the step, pushing off for the next step with your toe. Ensure you have good, supportive, but flexible running shoes.
