Richmond Chiropractic Tip: Go out for a walk.

Every step counts! Walks are healthy. Walking is effective, even in small spurts.

It is a growing trend in Richmond and everywhere else. Walking is free and easy.  Walking is a physical activity that most everyone can do. Unfortunately only about 48% of adults get enough aerobic (activity that gets the heart pumping harder and blood vessels healthier) physical activity (1), so Johnson Chiropractic recommends walking to all of our Richmond chiropractic patients especially as they recover from a back pain episode.

PHYSICAL ACTIVITY GUIDELINES

Physical Activity Guidelines advise only 2 and a half hours a week.  (2) That is manageable! That can be done in smaller chunks like five 30-minute walks or longer walks with friends instead of coffee chats or dinners out. A walk while waiting to pick up kids at activities can work. 145 million adults walk as part of their physical activity plan. Others like some in Richmond walk for fun or transportation or exercise. 6 out of 10 walk for their aerobic physical activity. Others enjoy ballroom dancing or gardening. (1) Brisk walking, running, jogging, swimming or biking are potential endeavors when walking becomes a bit too routine, but walking itself works|is]19] just as well!

WALKERS KEEP WALKING

The Journal of the American Medical Association released information about 1635 inactive adults from 70 to 89 years who were at risk of not being as mobile as they like (ie, their ability to walk without assistance). They were split into 2 groups: walking (20-minutes-a-day walk) or education (reading material about healthy aging). The walking group experienced an 18% lower risk of major mobility disability at 2.6 years. The walkers could walk without assistance up to a quarter mile. (3) This is positive news!

A NEW WALKING PROGRAM: Motivators & Effects

What inspires you to exercise? Johnson Chiropractic is here to inspire you! A new report about outcomes of a 6-month program of walking described what low back pain participants said were motivators that prompted them to begin the walking program (back pain improvement and better overall healthy lifestyle), to adhere to the program (walking was seen as a safe exercise as opposed to high-impact exercise that they wanted out of fear of hurting themselves), and to finish the program (accountability, enjoyment of the exercise and health benefits). (4) A newly designed study anticipates defining just how effective a walking and education program might be able to prevent low back pain recurrence as well as for cost. They are calling it WalkBack. (5) Such a suitable name! Effectiveness and cost-savings can also be motivators to stick to a walking program.

CONTACT Johnson Chiropractic

So if you are wanting to add some physical activity to your life or you are attempting to re-gain your physically active life after an injury, illness or bout of back pain, just walk (after you check with your Richmond chiropractor first!).  It may well be just what you are looking for!  Listen to this PODCAST with Dr. Amanda Harris on The Back Doctors Podcast with Dr. Michael Johnson as she describes treatment with the Cox® Technic System of Spinal Pain Management that permitted a patient to walk again without a cane.

Schedule an appointment with Johnson Chiropractic today for individualized advice about integrating walking into your chiropractic care plan.