PUSH-as-Rx ®™ Wellness Exercise & Fitness

For individuals looking to improve their fitness health, can a fitness assessment test identify potential areas and help evaluate overall health and physical status?

Fitness Assessment

A fitness test, also known as a fitness assessment, helps evaluate an individual's overall and physical health. It comprises a series of exercises to design an appropriate exercise program for general health and fitness. (National Strength and Conditioning Association. 2017) Fitness assessment testing benefits include:

• Identifying areas that need improvement.
• Assisting professionals in understanding what types of exercise are safest and most effective.
• Helping measure fitness progress over time.
• Allowing for an individualized plan that can help prevent injuries and maintain the body's overall health.

An assessment can comprise a wide range of tests, including:

• Body composition tests.
• Cardiovascular stress tests.
• Endurance tests.
• Range of motion tests.

They are meant to ensure the individual won't be at risk of injury and provide the trainer with the insights needed to establish clear and effective fitness goals. Individuals who wonder whether fitness testing would benefit them should consult their healthcare provider.

General Health

Before starting a fitness program, it is important to inform the trainer of individual medical history and get the necessary approval from a primary healthcare provider. (Harvard Health Publishing. Harvard Medical School. 2012) Fitness specialists usually use one or more screening tools to help determine individual baseline health.

This may include obtaining vital sign measurements like height and weight, resting heart rate/RHR, and resting blood pressure/RBP. Many trainers will also use a physical activity readiness questionnaire/PAR-Q comprising questions about general health. (National Academy of Sports Medicine. 2020) Among the questions, individuals may​ be asked about the medications being taken, any problems with dizziness or pain, or medical conditions that may impair their ability to exercise.

Body Composition

Body composition describes total body weight components, including muscles, bones, and fat. The most common methods for estimating body composition include:

Bioelectrical Impedance Analysis - BIA

• During BIA, electrical signals are sent from electrodes through the soles of the feet to the abdomen to estimate body composition. (Doylestown Health. 2024)

Body Mass Index - BMI

• BMI is a generalized calculation of body fat based on height and weight. (National Heart, Lung, and Blood Institute. N.D.)

Skinfold Measurements

• These measurements use calipers to estimate the amount of body fat in a fold of skin.

Cardiovascular Endurance

Cardiovascular endurance testing, also known as stress testing, measures how efficiently the heart and lungs work to supply oxygen and energy to the body during physical activity. (UC Davis Health, 2024) The three most common tests used include:

12-minute Run Tests 

• Twelve-minute run tests are performed on a treadmill, and an individual's pre-exercise heart and respiration rates are compared with post-exercise heart and respiration rates.

Exercise Stress

• Exercise stress testing is performed on a treadmill or stationary bike.
• It involves using a heart monitor and blood pressure cuff to measure vital signs during exercise.

VO2 Max Testing

• Performed on a treadmill or stationary bike.
• V02 max testing uses a breathing device to measure the maximum rate of oxygen consumption during physical activity (UC Davis Health, 2024)
• Some trainers will incorporate exercises like sit-ups or push-ups to measure response to specific exercises.
• These baseline results can be used later to see if health and fitness levels have improved.

Strength and Endurance

Muscle endurance testing measures the length of time a muscle group can contract and release before it fatigues. Strength testing measures the maximal amount of force a muscle group can exert. (American Council on Exercise, Jiminez C., 2018) The exercises used include:

• The push-up test.
• Core strength and stability test.

Sometimes, a trainer will use a metronome to measure how long the individual can keep up with the rhythm. The results are then compared to individuals of the same age group and sex to establish a baseline level. Strength and endurance tests are valuable as they help the trainer spot which muscle groups are stronger, vulnerable, and need focused attention. (Heyward, V. H., Gibson, A. L. 2014).

Flexibility

• Measuring the flexibility of joints is vital in determining whether individuals have postural imbalances, foot instability, or limitations in range of motion. (Pate R, Oria M, Pillsbury L, 2012)

Shoulder Flexibility

• Shoulder flexibility testing evaluates the flexibility and mobility of the shoulder joint.
• It is performed by using one hand to reach behind the neck, between the shoulders, and the other hand to reach behind the back, toward the shoulders, to measure how far apart the hands are. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)

Sit-And-Reach

• This test measures tightness in the lower back and hamstring muscles. (American Council of Exercise, Metcalf A. 2014)
• The sit-and-reach test is performed on the floor with the legs fully extended.
• Flexibility is measured by how many inches the hands are from the feet when reaching forward.

Trunk Lift

• Trunk lift testing is used to measure tightness in the lower back.
• It is performed while lying face-down on the floor with arms at your side.
• The individual will be asked to lift their upper body with just the back muscles.
• Flexibility is measured by how many inches the individual can lift themselves off the ground. (Baumgartner TA, PhD, Jackson AS, PhD et al., 2015)

Fitness assessment testing has various benefits. It can help trainers design a personalized workout program, help individuals identify fitness areas that need improvement, measure progress, and add intensity and endurance to their routine, which can help prevent injuries and help maintain overall health. We focus on what works for you and strive to better the body through researched methods and total wellness programs. These natural programs use the body’s ability to achieve improvement goals. Ask a healthcare professional or fitness professional for guidance if you need advice.

PUSH Fitness

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies that are available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

National Strength and Conditioning Association. (2017). Purposes of assessment. https://www.nsca.com/education/articles/kinetic-select/purposes-of-assessment/

Harvard Health Publishing. Harvard Medical School. (2012). Do you need to see a doctor before starting your exercise program? HealthBeat. https://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program

National Academy of Sports Medicine. (2020). PAR-Q-+ The Physical Activity Readiness Questionnaire for Everyone. https://www.nasm.org/docs/pdf/parqplus-2020.pdf?sfvrsn=401bf1af_24

Doylestown Health. (2024). Bio-Electrical Impedance Analysis (BIA)-Body Mass Analysis. https://www.doylestownhealth.org/service-lines/nutrition#maintabbed-content-tab-2BDAD9F8-F379-403C-8C9C-75D7BFA6E596-1-1

National Heart, Lung, and Blood Institute. U.S. Department of Health and Human Services. (N.D.). Calculate your body mass index. Retrieved from https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

UC Davis Health. (2024). VO2max and Aerobic Fitness. https://health.ucdavis.edu/sports-medicine/resources/vo2description

American Council on Exercise. Jiminez C. (2018). Understanding 1-RM and Predicted 1-RM Assessments. ACE Fitness. https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/2894/understanding-1-rm-and-predicted-1-rm-assessments/

Heyward, V. H., Gibson, A. L. (2014). Advanced Fitness Assessment and Exercise Prescription. United Kingdom: Human Kinetics. https://www.google.com/books/edition/Advanced_Fitness_Assessment_and_Exercise/PkdoAwAAQBAJhl=en&gbpv=1&dq=Strength+and+endurance+tests+muscle+groups+are+stronger+and+weaker&pg=PA173&printsec=frontcover#v=onepage&q=Strength%20and%20endurance%20tests%20muscle%20groups%20are%20stronger%20and%20weaker&f=false

Pate R, Oria M, Pillsbury L, (Eds). (2012). Health-related fitness measures for youth: Flexibility. In R. Pate, M. Oria, & L. Pillsbury (Eds.), Fitness Measures and Health Outcomes in Youth. https://doi.org/10.17226/13483

Baumgartner, T. A., Jackson, A. S., Mahar, M. T., Rowe, D. A. (2015). Measurement for Evaluation in Kinesiology. United States: Jones & Bartlett Learning. https://www.google.com/books/edition/Measurement_for_Evaluation_in_Kinesiolog/_oCHCgAAQBAJ?hl=en&gbpv=1&dq=Measurement+for+Evaluation+in+Kinesiology+(9th+Edition).&printsec=frontcover#v=onepage&q&f=false

American Council of Exercise. Metcalf A. (2014). How to improve flexibility and maintain it. ACE Fitness. https://www.acefitness.org/resources/everyone/blog/3761/how-to-improve-flexibility-and-maintain-it/

Gender transitioning is the process of affirming and expressing an individual's internal sense of gender rather than the one assigned at birth. How can learning the aspects of gender and gender transitioning help support the LGBTQ+ community?

Gender Transitioning

Gender transitioning or gender affirmation is a process through which transgender and gender-nonconforming individuals align their internal gender identity with their external gender expression. It can be described as a binary - male or female - but can also be non-binary, meaning an individual is neither exclusively male nor female.

• The process can involve aesthetic appearances, changes in social roles, legal recognitions, and/or physical aspects of the body.
• Social affirmation - dressing differently or coming out to friends and family.
• Legal affirmation - changing name and gender on legal documents.
• Medical affirmation - using hormones and/or surgery to change certain physical aspects of their body.
• Transgender individuals can pursue some or all of these.

Barriers

Gender transitioning can be obstructed by various barriers that can include:

• Cost
• Lack of insurance
• Lack of family, friends, or partner support.
• Discrimination
• Stigma

Addressing  All Aspects

The process does not have a specific timeline and is not always linear.

• Many transgender and gender-nonconforming individuals prefer gender affirmation to gender transitioning because transitioning is often taken to mean the process of medically transforming the body.
• An individual does not have to undergo medical treatment to affirm their identity, and some transgender people avoid hormones or gender-affirming surgery.
• Transitioning is a holistic process that addresses all aspects of who a person is inwardly and outwardly.
• Certain aspects of transitioning may be more important than others, like changing one's name and gender on their birth certificate.
• Reevaluation and revision of gender identity can be continual rather than a step-by-step, one-way process.

Exploring Gender Identity

Gender transitioning often starts in response to gender dysphoria which describes the constant sense of uneasiness that occurs when the gender an individual was assigned at birth does not match how they experience or express their gender internally.

• Some individuals have experienced symptoms of gender dysphoria as early as 3 or 4 years of age. (Selin Gülgöz, et al., 2019)
• Gender dysphoria can be largely informed by the culture that surrounds the individual, specifically in cultures where strict codes determine what is masculine/male and feminine/female.

Unease Expressed in Different Ways

• Dislike of one’s sexual anatomy.
• A preference for clothes typically worn by the other gender.
• Not wanting to wear clothes typically worn by their own gender.
• A preference for cross-gender roles in fantasy play.
• A strong preference for engaging in activities that are typically done by the other gender.

Dysphoria

• Gender dysphoria can fully emerge during puberty when awareness about how an individual's body defines them creates internal distress.
• Feelings may be amplified when an individual is described as a tomboy, or a sissy, or is criticized and attacked for acting like a girl or acting like a boy.
• During puberty, the physical changes can cause long-standing feelings of not fitting in and may evolve into feelings of not fitting in their own body.
• This is when individuals can undergo a process referred to as internal transitioning and begin to change how they see themselves.

Gender transitioning/affirmation becomes the next step. Transitioning is not about changing or recreating oneself but about expressing their authentic self and asserting who they are socially, legally, and/or medically.

Social

Social transitioning involves how a person publicly expresses their gender. The transition can include:

• Changing pronouns.
• Using chosen name.
• Coming out to friends, family, coworkers, etc.
• Wearing new clothes.
• Cutting or styling hair differently.
• Changing mannerisms like moving, sitting, etc.
• Changing voice.
• Binding - strapping the chest to hide breasts.
• Wearing breast and hip prosthetics to accentuate feminine curvature.
• Packing - wearing a penile prosthesis to create a penile bulge.
• Tucking - tucking the penis to conceal a bulge.
• Playing certain sports
• Pursuing different lines of work.
• Participating in activities that might typically be seen as male or female.

Legal

Legal transitioning involves changing legal documents to reflect the individual's chosen name, gender, and pronouns. This includes governmental and non-government documents that can include:

• Birth certificates
• Social Security ID
• Driver's license
• Passport
• Bank records
• Medical and dental records
• Voter registration
• School ID
• Provisions allowing for changes can vary by state.
• Some states only allow changes if bottom surgery - genital reconstruction is performed.
• Others will allow the changes without any form of gender-affirming surgery.
• Other states have begun to offer an X-gender option for non-binary individuals. (Wesley M King, Kristi E Gamarel. 2021)

Medical

Medical transitioning typically involves hormone therapy to develop some of the male or female sex characteristics. It can also involve surgery to change certain physical aspects combined with hormone therapy.

• Hormone therapy assists individuals to physically look more like the gender they identify as.
• They can be used on their own and can also be used before gender-affirming surgery.

Hormone therapy takes two forms:

Transgender Men

• Testosterone is taken to help deepen the voice, increase muscle mass, promote body and facial hair, and enlarge the clitoris. (M S Irwig, K Childs, A B Hancock. 2017)

Transgender Women

• Estrogen is taken as well as testosterone blockers to redistribute body fat, increase breast size, reduce male-pattern baldness, and reduce testicle size. (Vin Tangpricha 1, Martin den Heijer. 2017)

Surgery

Gender affirmation surgery aligns an individual's physical appearance to their gender identity. Many hospitals provide gender-affirming surgery through a transgender medicine department. Medical procedures include:

• Facial surgery - Facial feminization surgery.
• Breast augmentation - Increases breast size with implants.
• Chest masculinization - Removes contours of breast tissues.
• Tracheal shaving - Reduces Adam's apple.
• Phalloplasty - Construction of a penis.
• Orchiectomy - Removal of the testicles.
• Scrotoplasty - Construction of a scrotum.
• Vaginoplasty - Construction of a vaginal canal.
• Vulvoplasty - Construction of the outer female genitalia.

Roadblocks

• Transgender individuals are protected from public and private insurance discrimination under federal and state laws, including Medicare and Medicaid. (National Center for Transgender Equality. 2021)
• Medicaid programs in nine states do not cover gender-affirming medical treatments, and only Illinois and Maine offer comprehensive standard care recommended by the World Professional Association for Transgender Health/WPATH. (Kaiser Family Foundation. 2022)
• Medicare also has no consistent policy regarding the approval of gender-affirming surgery.
• It relies on precedents in individual states to direct whether a treatment is approved or not. (Center of Medicare and Medicaid Services. 2016)
• In private insurance, most providers have removed restrictions on gender-affirming care.
• Larger insurers like Aetna and Cigna typically cover a more comprehensive array of services, in full or part.
• Smaller insurers might not cover surgeries and only cover things like hormone therapy. (Transgender Legal Defense and Education Fund. 2023)
• Another roadblock is stigma and discrimination.
• Studies show that more than half of transgender individuals report being harassed or bullied in public. (National Center for Transgender Equality and National Gay and Lesbian Task Force. 2011)
• Others report family or partner disapproval as the main reason why they discontinue gender affirmation. (Jack L. Turban, et al., 2021)

If you know someone who is transgender or is considering transitioning, learning about gender and gender transitioning and how to be supportive is a great way to be an ally.

Enhancing Your Lifestyle

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gülgöz, S., Glazier, J. J., Enright, E. A., Alonso, D. J., Durwood, L. J., Fast, A. A., Lowe, R., Ji, C., Heer, J., Martin, C. L., & Olson, K. R. (2019). Similarity in transgender and cisgender children's gender development. Proceedings of the National Academy of Sciences of the United States of America, 116(49), 24480–24485. https://doi.org/10.1073/pnas.1909367116

Irwig, M. S., Childs, K., & Hancock, A. B. (2017). Effects of testosterone on the transgender male voice. Andrology, 5(1), 107–112. https://doi.org/10.1111/andr.12278

Tangpricha, V., & den Heijer, M. (2017). Estrogen and anti-androgen therapy for transgender women. The Lancet. Diabetes & endocrinology, 5(4), 291–300. https://doi.org/10.1016/S2213-8587(16)30319-9

National Center for Transgender Equality. Know Your Rights in Health Care.

Kaiser Family Foundation. Update on Medicaid coverage of gender-affirming health services.

Center of Medicare and Medicaid Services. Gender dysphoria and gender reassignment surgery.

Transgender Legal Defense and Education Fund. Health insurance medical policies.

National Center for Transgender Equality and National Gay and Lesbian Task Force. Injustice at Every Turn: A Report of the National Transgender Discrimination Survey.

Turban, J. L., Loo, S. S., Almazan, A. N., & Keuroghlian, A. S. (2021). Factors Leading to "Detransition" Among Transgender and Gender Diverse People in the United States: A Mixed-Methods Analysis. LGBT health, 8(4), 273–280. https://doi.org/10.1089/lgbt.2020.0437

Regular exercise and physical activity help with cardiovascular health, improved mood, better management of chronic conditions, and can help digestion. For individuals with any GI distress or inflammatory bowel disease that has caused digestive enzyme deficiencies, exercise, and physical movement have been found to provide digestive aid. Here we look at activities to help digestion.

Exercises To Help Digestion

When exercising the body, the cardiac output/volume of blood the heart pumps every minute increases as the demand for oxygenated blood throughout the body increases, particularly in the working muscles. During exercise, the same increase in blood circulation happens within the digestive system's muscle groups. The blood flow to digestive organs causes peristalsis, which is involuntary constriction and relaxation of the muscles in the digestive tract. This process helps move food efficiently through the gastrointestinal tract. Exercise supports the growth of beneficial gut bacteria to maintain a healthy digestive system.

• Exercise helps relieves stress which means lower amounts of cortisol.
• Research has found that elevated cortisol levels are associated with compromised digestive function.
• Chronic cortisol production can cause:
• Increased intestinal permeability.
• Impaired absorption of micronutrients.
• Abdominal pain or discomfort.

Types of Exercise

• Sticking to moderate-intensity workouts supports a healthy gut microbiome and reduces inflammation.
• Whereas high-intensity exercise sends blood away from the core and toward the extremities to power the muscles, which does not help digestion.
• High-intensity exercise may trigger an inflammatory response, leading to abdominal pain or discomfort, diarrhea, and cramps.

Moderate-intensity exercise activities to try include:

Yoga

• Yoga is a great stress reduction tool, helping to reduce inflammation that can lead to various gut issues, including constipation and stomach pain.
• Left untreated, chronic inflammation can cause inflammatory bowel disease symptoms to flare.
• Yoga places mild pressure on the digestive organs in certain positions, which can help digestion.

Walking

• Walking 30 to 40 minutes three to four times a week can make a digestive difference.
• Walking stimulates blood flow to the intestinal muscles, which helps activate the lymphatic system.
• The gut's lymphatic system helps to absorb and transport lipids and other nutrients throughout the body during digestion.
• The system activates through walking or manual lymphatic massage can improve constipation.

Tai Chi

• Tai chi has been shown to improve immune function and inflammation of the gut and is a helpful tool for maintaining homeostasis/gut balance.
• This is a form of moderate-intensity exercise and meditative practice.
• The emphasis is on slow controlled movements and deep breathing.
• This makes it recommended for individuals looking to improve digestion and those with gastrointestinal conditions.

Pilates

• Pilates is the practice that targets abdominal muscles and utilizes diaphragmatic breathing to help individuals perform a series of movements to strengthen and elongate the body’s muscles.
• Individuals who perform this exercise often report relief from bloating and gas.
• Exercises like rolling like a ball or the swan dive are great for the digestive organs.

Digestion Goals

Whether new to exercise or returning, a plan can help you get there. Meeting with a fitness trainer or sports chiropractor is a great place to begin if you have limited knowledge about what works best for your body and schedule.

• A certified trainer can help guide you toward an achievable program that focuses on gut health.
• Individuals with a GI disorder should talk with their doctors before starting a new exercise plan.
• This does not mean you can’t do intense exercises like running; you’ll want to work with a doctor to set up a program that doesn’t cause flare-ups.
• Aim for roughly three hours of moderate-intensity weekly exercise to support a healthy digestive system.
• Sit less and move more.
• Do at least two or more muscle-strengthening activities of moderate intensity every week.
• An anti-inflammatory diet may aid digestion.

Benefits of Stretching

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Cherpak, Christine E. “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function.” Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.

Drouin, Jacqueline S et al. “Comparisons between Manual Lymph Drainage, Abdominal Massage, and Electrical Stimulation on Functional Constipation Outcomes: A Randomized, Controlled Trial.” International Journal of environmental research and public health vol. 17,11 3924. June 1. 2020, doi:10.3390/ijerph17113924

Hamasaki, Hidetaka. “Exercise and gut microbiota: clinical implications for the feasibility of Tai Chi.” Journal of integrative medicine vol. 15,4 (2017): 270-281. doi:10.1016/S2095-4964(17)60342-X

Joyner, Michael J, and Darren P Casey. “Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs.” Physiological Reviews vol. 95,2 (2015): 549-601. doi:10.1152/physrev.00035.2013

LeBouef T, Yaker Z, Whited L. Physiology, Autonomic Nervous System. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538516/

Singhal, Rashi, and Yatrik M Shah. “Oxygen battle in the gut: Hypoxia and hypoxia-inducible factors in metabolic and inflammatory responses in the intestine.” The Journal of biological chemistry vol. 295,30 (2020): 10493-10505. doi:10.1074/jbc.REV120.011188

van Wijck, Kim, et al. “Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention.” American Journal of Physiology. Gastrointestinal and liver physiology vol. 303,2 (2012): G155-68. doi:10.1152/ajpgi.00066.2012

Sports exercise headaches are exertion headaches that involve pain during or immediately after sports, exercise, or some physical activity. They come on quickly but can last a few minutes, hours, or days. Activities associated with exercise headaches include running, weightlifting, tennis, swimming, and rowing. Chiropractic, massage, decompression, and traction therapies can realign the body and relax the muscles allowing for optimal circulation and certain strategies to help prevent future episodes. Usually, there is no underlying disease or disorder, but it is recommended to talk to a healthcare provider to make sure.

Sports Exercise Headaches

When individuals exert their bodies intensely, they need added blood and oxygen, particularly with activities that involve tightening/tensing the abdominal muscles or increasing chest pressure. Doctors and scientists believe an exertional headache occurs when intense physical activity causes the veins and arteries to expand to circulate more blood. The expansion and increased blood circulation generate pressure in the skull that can cause pain.

Alternate Triggers

Exercising is not the only cause; other physical activities that can trigger an exertion headache include:

• Sneezing
• Coughing
• Straining to use the bathroom
• Sexual intercourse
• Lifting  or moving a heavy object

Symptoms

Symptoms of a sports exercise headache include:

• Neck stiffness or pain
• Pain on one or both sides of the head
• Pulsating pain discomfort
• Throbbing pain discomfort
• Shoulder tightness, discomfort, and/or pain

Sometimes individuals report the headache can feel like a migraine that could include:

• Vision problems like blind spots
• Nausea
• Vomiting
• Light sensitivity

Most exercise headaches last five to 48 hours and can continue for three to six months.

Diagnosis

An underlying disease or disorder does not cause most exertional headaches. However, individuals experiencing severe or frequent headaches should consult their doctor or a healthcare provider. Tests will be ordered to rule out possible causes that include:

• MRI will take computer-generated images of the brain.
• Angiography examines the blood vessels, usually through a CTA, computed tomography, or an MRA or magnetic resonance angiography.
• A spinal tap/lumbar puncture takes a sample of fluid from the spine for testing.

If there is no underlying cause found, the medical provider can diagnose exertion headaches if there have been at least two headaches that:

• Were caused by exercise or physical activity.
• Started during or after the physical activity.
• Lasted less than 48 hours.

Chiropractic Treatment

According to the American Chiropractic Association, spinal adjustments are an effective headache treatment option. This includes migraines, tension headaches, or sports exercise headaches. Using the targeted approaches, chiropractic restores the body's natural alignment to improve function and alleviate stress on the nervous system. This allows the body to operate at optimal levels reducing muscle stress and muscle tension.

DOC Decompression Table

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

American Migraine Foundation. Secondary Headaches. (https://americanmigrainefoundation.org/resource-library/secondary-headaches/) Accessed 11/17/2021.

Evans, Randolph W. "Sports and Headaches." Headache vol. 58,3 (2018): 426-437. doi:10.1111/head.13263

International Headache Society. HIS Classification ICHD-3. (https://ichd-3.org/other-primary-headache-disorders/4-2-primary-exercise-headache/) Accessed 11/17/2021.

McCrory, P. "Headaches and exercise." Sports medicine (Auckland, N.Z.) vol. 30,3 (2000): 221-9. doi:10.2165/00007256-200030030-00006

National Headache Foundation. Exertional Headaches. (https://headaches.org/2007/10/25/exertional-headaches/) Accessed 11/17/2021.

Ramadan, Nabih M. "Sports-related headache." Current pain and headache reports vol. 8,4 (2004): 301-5. doi:10.1007/s11916-004-0012-1

Trotta K, Hyde J. Exercise-induced headaches: prevention, management, and treatment. (https://www.uspharmacist.com/article/exerciseinduced-headaches-prevention-management-and-treatment) U.S. Pharm. 2017;42(1):33-36. Accessed 11/17/2021.

Recovery and rehabilitation after spinal fusion surgery take time. Gentle yoga poses can help expedite recovery from spinal fusion surgery and are recommended in a rehabilitation program. The spine is the body's central support structure that allows the body to stand upright, bend, and stay balanced. However, an individual may need to have vertebrae fused to repair painful back problems. Spinal fusion is a surgical procedure that permanently connects/fuses two or more vertebrae into a single bone. The procedure is done to help:

• Correct a deformity
• Improve stability
• Reduce pain

At the beginning of the recovery process, the doctor may recommend light physical activity like walking. As the spine continues to heal, moderate exercise is essential for optimal recovery. Doctors are recommending gentle yoga to increase mobility, flexibility and regain strength.

Gentle Yoga and Spine Surgery Recovery

Yoga has become a way to stretch the body, exercise, promote physical and mental well-being. There are different styles of yoga, ranging from gentle stretching to advanced poses. Yoga focuses on stretching, coordination, and balance. When stretching the body, the range of motion is improved. Yoga also helps improve balance and increases strength to reduce the risk of falls and injuries. Gentle yoga after spinal fusion benefits include:

• Pain relief
• Stress reduction
• Improved mental health
• Increased flexibility and strength
• Improved balance
• Increase in energy levels

Gentle yoga after surgery focuses on an improved range of motion/coordination of the arms and legs with the torso. This allows the spine to safely flex, not become stiff, and avoid strain, leading to fuller activity.

When To Begin Yoga After Spinal Fusion?

A reduced range of motion and loss of muscle mass is expected in the weeks and months following surgery. The healthcare/rehabilitation team will address this through exercise and physical therapy once the doctor clears the individual to begin rehabilitation training. The doctor will use some form of diagnostic imaging to determine if the vertebrae have fully fused before giving the ok for exercise. Most individuals can begin light physical activity four to six weeks after the procedure. If the fusion surgery was fused in only one place, individuals could start gentle yoga poses within two to three months. For a multi-level fusion surgery, individuals may need to wait four to six months after the procedure before they can safely begin.

Yoga Recovery Program

It's essential to take it slow and steady when first beginning yoga after spinal fusion. As the body continues to heal, gradually add more challenging poses and stretches to the routine. This is a graduated recovery program separated into stages to help the individual build back strength and flexibility. In the first stages of recovery, gentle poses that have minimal effects on the spine are recommended. These include:

• Tadasana - Mountain pose
• Vrikshasana - Tree pose
• Dandasana - Staff pose

A few weeks to a month later, with the doctor's clearance, the individual can advance to poses that stretch/flex the spine a little more, including:

• Balasana - Child pose
• Virasana - Hero pose
• Phalakasana - Plank pose

Eventually, individuals can slowly increase the challenge further, with poses like:

Garudasana - Eagle pose
Gomukhasana - Cow Face pose
Vasisthasana - Side plank pose

It's crucial to listen to the body as a guide when moving through the poses, no matter what stage of recovery. The fusion needs time to heal and stabilize, so any poses that involve twisting movements and flexing should be avoided. Seek advice if there is confusion about how or whether or not to proceed. It is recommended to work with an experienced yoga teacher after spinal fusion. A knowledgeable instructor can guide with the poses, inform which poses to avoid and make modifications to get the most out of the gentle poses.

Body Composition

How Heat Affects Basal Metabolic Rate

Gender, height, and age influence Basal Metabolic Rate. These are factors individuals cannot control or change. However, individuals can increase the calories the body burns by regulating body temperature. Both the internal and external temperatures influence metabolic rate. The chemical reactions that contribute to metabolism happen more quickly if the temperature is higher, as the body works harder to restore normal temperature balance. For example, when a fever is present, the Basal Metabolic Rate will jump up to a much higher rate than usual to increase the speed of cellular metabolic reactions to combat the fever and get the body back to a healthy state. When it comes to external temperature, it's only prolonged exposure to heat that raises the Basal Metabolic Rate.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

American Academy of Orthopedic Surgeons. (June 2018). "Spinal Fusion." https://orthoinfo.aaos.org/en/treatment/spinal-fusion/

Gillooly, James F, and Andrew P Allen. "Changes in body temperature influence the scaling of VO2max and aerobic scope in mammals." Biology letters vol. 3,1 (2007): 99-102. doi:10.1098/rsbl.2006.0576

National Center for Complementary and Integrative Health. (February 2020) "Yoga for Health: What the Science Says." https://www.nccih.nih.gov/health/providers/digest/yoga-for-health-science

National Center for Complementary and Integrative Health. (April 2021) "Yoga: What You Need to Know." https://www.nccih.nih.gov/health/yoga-what-you-need-to-know

Dr. Alex Jimenez sits down with Olympic Athlete Evonne Britton and discusses her journey and the steps on overcoming obstacles as a track athlete.

Go Evo Go

Exercise is defined as a physical activity that is structured, planned and done at a certain intensity level, frequency, and duration carried out to maintain or improve health and fitness. Physical activity is defined as any movement of the body produced by skeletal muscles and resulting in the expenditure of energy.  Physical activity can be doing something fun that involves moving. Exercise is thought of as something people don't like because it's good for you. Therefore if you hate exercise, think of physical activity instead.

Exercise, Health, and Fitness

Question: Dr. Jimenez, I've heard that we should get 30 minutes of exercise a day, but can it be broken up, and does this have the same effect?

Answer: Absolutely. A recent study found that nine weekly 10-minute exercise sessions offer the same health benefits as three weekly 30-minute sessions. This is great for beginners, who may find it easier to stick to short workouts.

Q: What about for burning fat? 30 minutes of exercise at a quick pace or longer sessions at a slower pace?

A: The higher the intensity the individual can sustain without exhausting themselves burns more fat. The faster you walk, swim, cycle, etc., the more calories you burn per minute.

However, with a sedentary lifestyle, you won't last long at a higher intensity and might hurt yourself, so you need to start slow and gradually work up to a higher pace.

Q: What about doing only one set of a certain exercise, is it as good as doing two or three?

A: Several studies have shown improvements in strength and muscle size for groups of untrained people performing one set per exercise as compared to doing three sets. For people just starting out, or who want to maintain the strength they've achieved, one set of each exercise is enough. For athletes and anyone trying to achieve greater strength, 2-3 sets are better.

Q: Do crunches help lose the fat around the stomach?

A: You can't reduce fat just in certain spots, except through liposuction. Crunches tone the abdominal muscles, but the same layer of fat on top of these muscles will remain unless a healthy diet reducing calories is incorporated and by burning more calories than are consumed. Don't look for quick fixes. If it sounds too good to be true, it is.

Weight Gain

Q: I started exercising like walking, stationary bike, etc., to improve my health and lose weight, but I have gained weight instead. What's going on?

A: It depends on the weight we are talking about. Scales are poor indicators of changes in body composition because muscle is more dense than fat. This means that a pound of muscle takes up less space than a pound of fat. Instead of the changes on the scale, look for changes in how clothing fits. Gaining weight is not bad as long as it's muscle/s that are being built up. Plus it gets the metabolism going. For every pound of muscle added to the body, at least 35 more calories get burned up per day. Three pounds of muscle will burn plenty of calories in a month to lose a pound a fat.

If there was some weight gain, look for anything that changed that could contribute to the extra pounds like quitting smoking, going on hormone replacement therapy, or stress. Remember aerobic exercise is only one of several factors in weight management. Strength training, a healthy diet along with healthy lifestyle habits also contribute to a healthy weight.

I would suggest investing in a few sessions with a health coach and fitness coach who are knowledgeable in diet and exercise.

Chiropractic and Sports Rehabilitation

For individuals looking to improve overall health and wellness, how can paying attention to non-exercise activities help burn more calories and improve metabolic rates?

Non-Exercise Activity Thermogenesis - NEAT

Non-exercise activity thermogenesis, or NEAT, describes the calories burned by daily movements and activities. These physical movements are not planned or structured exercises, workouts, or sports. It is also referred to as non-exercise physical activity or NEPA. Examples include activities like:

• Cleaning
• Cooking
• Shopping
• Playing a musical instrument
• Small movements like fidgeting
• When buying a few items, carry a basket instead of a shopping cart.
• Take the stairs instead of the elevator or escalator.

While these movements might not seem like a lot, they can have a substantial impact on metabolic rates and calorie expenditures. A study followed over 12,000 women for 12 years and found that fidgeting can reduce the risk of death associated with excessive sedentariness. (Gareth Hagger-Johnson et al., 2016)

Calories Burned

The amount of calories burned varies from person to person. A study reported that the number of calories burned from non-exercise activity thermogenesis varies up to 2000 kilocalories a day between two individuals of similar size. (Christian von Loeffelholz et al., 2000). A number of factors can account for this difference, including environment and genetics. Individuals' occupations and lifestyles can also influence non-exercise activity thermogenesis. For example, two individuals with similar body mass indexes or BMIs but different jobs, sedentariness versus activity, will burn different calorie amounts.

Improving Health

Non-exercise activity thermogenesis is thought to be one of the ways the body manages weight. When gaining weight, NEAT tends to increase, whereas when losing weight, NEAT decreases with individuals sitting more without moving as much. A research review noted that the benefits of non-exercise go well beyond the extra calories expended. (Pedro A. Villablanca et al., 2015). Increasing non-exercise activity thermogenesis reduces the risk of metabolic syndrome, cardiovascular issues, and other health problems. Plus, research shows that inactivity can negate the time and effort put into structured exercise. (John D. Akins et al., 2019). Combating sedentary behavior with non-activity thermogenesis helps increase the benefits of regular workouts.

Incorporating NEAT

There are small ways to incorporate non-exercise activity thermogenesis at work and home. This could be using a standing desk or stability ball. According to the National Academy of Sports Medicine, a 145-pound person can approximately burn:

• 102 calories an hour while sitting at work.
• 174 calories if standing at work.
• 72 calories extra may not seem like a lot, but it can add up to more than 18,000 calories burned per year, leading to an approximate 5-pound weight loss.

If waiting in line or sitting in traffic, finding small ways to move, like tapping the hands or feet or moving the head to music, helps the body take advantage of non-exercise activity thermogenesis. Making more conscious efforts to move can go a long way in improving health.

Is Motion Key To Healing?

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Hagger-Johnson, G., Gow, A. J., Burley, V., Greenwood, D., & Cade, J. E. (2016). Sitting Time, Fidgeting, and All-Cause Mortality in the UK Women's Cohort Study. American journal of preventive medicine, 50(2), 154–160. https://doi.org/10.1016/j.amepre.2015.06.025

von Loeffelholz, C., & Birkenfeld, A. L. (2022). Non-Exercise Activity Thermogenesis in Human Energy Homeostasis. In K. R. Feingold (Eds.) et. al., Endotext. MDText.com, Inc.

Villablanca, P. A., Alegria, J. R., Mookadam, F., Holmes, D. R., Jr, Wright, R. S., & Levine, J. A. (2015). Nonexercise activity thermogenesis in obesity management. Mayo Clinic proceedings, 90(4), 509–519. https://doi.org/10.1016/j.mayocp.2015.02.001

Akins, J. D., Crawford, C. K., Burton, H. M., Wolfe, A. S., Vardarli, E., & Coyle, E. F. (2019). Inactivity induces resistance to the metabolic benefits following acute exercise. Journal of applied physiology (Bethesda, Md. : 1985), 126(4), 1088–1094. https://doi.org/10.1152/japplphysiol.00968.2018

Pickleball is a growing, increasingly popular sport that can be enjoyed by individuals of every age and fitness level. It combines elements of tennis and badminton at a slightly slower pace that makes it ideal for families and provides excellent health benefits and enjoyable socializing. It is easy to learn and requires little practice. The sport is easy on the body and is a great activity for seniors because it is joint-friendly.

Pickleball

Individuals do not need to be athletes or belong to a certain age group to play or benefit from the sport. It requires minimal equipment and a few basic skills. Using a flat paddle and a plastic pickleball, opponents singles or doubles play a game like tennis or badminton. 

Playing the Game

• A three-foot-long net is set up in the center of a court measuring 44 feet long by 20 feet wide.
• The court is divided between right and left service zones.
• If the receiving side misses the serving side volley, the serving side receives a point.
• The game is played to 11 points, but a player or team must win by two points.
• The ball's design keeps the pace manageable and user-friendly.
• Pickleball has other intricacies common with other racket-court sports.
• The player serves from a specific side.
• The no-volley zone, or the kitchen is seven feet from the net on both sides.
• There are rules regarding when the player must call the score, how tournaments work, and variations between singles and doubles matches.
• Most players only need a few games to pick up the basics.

Reasons To Play

The sport offers a number of health benefits.

Improves Mental Health

• One study found individuals who played pickleball tended to have better mental health and outlook.
• Researchers followed older adults competing in pickleball competitions and tournaments.
• At the end of the study, the researchers found that a commitment to a physical hobby correlated to reduced depression levels.

Improves Cardiovascular Health

• The sport is not as physically intense as say tennis, but offers significant benefits for cardiovascular health.
• One study found that individuals who played three times a week for an hour had improved cardiorespiratory fitness, lower cholesterol levels, and decreased blood pressure.
• Experts found that it is a healthy alternative to traditional exercises like walking or biking.

Improved Hand-Eye Coordination

• Pickleball will improve hand-eye coordination and reflexes.
• Coordinating the feet, legs, arms, hands, and eye movements quickens responses, challenges the brain to think fast, and increases balance.
• Physical activity combined with cognitive challenges has been found to improve cognitive health and prevent mental decline in older adults.

Socialization

• Pickleball requires an opponent or two for doubles matches.
• A significant benefit is that the sport provides increased socialization.
• Socializing with others, especially the elderly can help with loneliness.
• Loneliness can negatively impact physical and mental health, increasing the risk of heart disease, stroke, dementia, and depression.

Getting Started

Individuals need minimal gear like paddles, shoes, and balls and knowledge to get started playing. One of the easiest ways to begin is locating a court in the community. This is a great physical activity that can be competitive, but overall it is fun, easy to play, and provides great health benefits.

Home Exercises For Pain Relief

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Casper, Jonathan M, and Jung-Hwan Jeon. “Psychological Connection to Pickleball: Assessing Motives and Participation in Older Adults.” Journal of Aging and physical activity, 1-6. 24 Oct. 2018, doi:10.1123/japa.2017-0381

Cerezuela, Juan-Leandro, et al. “Pickleball and mental health in adults: A systematic review.” Frontiers in psychology vol. 14 1137047. 21 Feb. 2023, doi:10.3389/fpsyg.2023.1137047

Ryu, Jungsu, et al. “Pickleball, Personality, and Eudaimonic Well-Being in Middle-Aged and Older Adults.” Journal of Aging and physical activity vol. 30,5 885-892. 14 Feb. 2022, doi:10.1123/japa.2021-0298

Vitale, Kenneth, and Steven Liu. “Pickleball: Review and Clinical Recommendations for this Fast-growing Sport.” Current sports medicine reports vol. 19,10 (2020): 406-413. doi:10.1249/JSR.0000000000000759

Webber, Sandra C et al. “Physical Activity Intensity of Singles and Doubles Pickleball in Older Adults.” Journal of Aging and physical activity vol. 31,3 365-370. 10 Sep. 2022, doi:10.1123/japa.2022-0194

Healthy aging has been linked to a lifestyle consisting of proper nutrition and exercise. However, even with a healthy lifestyle, the body undergoes changes that include conditions, disease, and compromises in physical performance. Because of the effects of aging on muscle and joint tissue, cardiovascular fitness, and other physical parameters, older athletes need to take consideration, but this doesn't mean slowing down. Injury Medical Chiropractic and Functional Medicine Clinic can develop a training and treatment plan to build and maintain musculoskeletal system health, flexibility, and optimal function.

Older Athletes

Research has shown that the physical and mental declines that go with aging can be reduced with fitness and nutrition programs and that it is not too late to start improving fitness, no matter what age. Systemic changes that happen to an aging body include:

Nervous System

• Imbalances happen more easily and more often.
• Sensation changes.

Musculoskeletal System

• Bone Strength Decreases.
• Muscle Strength Decreases.
• Flexibility issues occur more frequently.

Respiratory System

• Decreased Vital or Breathing Capacity of Lungs - The maximum amount of air that can be exhaled after a full inhalation.

Cardiovascular System

• Maximum Heart Rate slows down.
• A slower return to resting heart rate after and during physical activity and exercise.

Maintaining Endurance

Common aging fitness declines include:

• Changes in body composition.
• Increased body fat.
• Decreased muscle mass.
• Loss of height - can be brought on by osteoporosis.
• Diminished cardiorespiratory capacity.
• Muscle atrophy.

Research has found that when seniors start to exercise, their health improves quickly. It's estimated that the physical declines associated with aging are not necessarily inevitable but can also happen by losing fitness/deconditioning effects from reduced exercise levels, frequency, and/or intensity. Despite the losses, older athletes are often able to compete and excel in endurance activities because they tend to have higher proportions of slow twitch fibers.

Memory and Fitness

• Evidence suggests that seniors who exercise reduce the physical effects of aging and prevent their brain/memory from advanced degeneration.
• Physical fitness has been linked with reduced memory decline in middle-aged adults.

Training Options

Training methods to maintain athletic performance.

Hill Running or Interval Training

• This type of training can improve fitness and condition the aerobic and anaerobic systems.

Weight Training

• Weight training maintains muscle tone, fast twitch muscle fibers, and strength.

Plyometric exercises

• Plyometric training increases power and strength

Creatine Supplements

• Supplements may help improve performance during repetitive, intense exercise sessions.

Nutrition

Aging causes the joints to become less flexible, resulting in a range of motion loss leading to limitations and compromised physical abilities. Proper nutrition in older athletes can protect the joints and prevent advanced degeneration. The following nutrients are recommended:

• Omega-3's - nuts, seeds, and fatty fish provide anti-inflammatory effects.
• Vitamin C for collagen production.
• Sulfur amino acids - certain vegetables, meat, poultry, fish, and dairy products improve joint cartilage health.
• Bioflavonoids - all fruit and vegetables provide anti-inflammatory effects and improved circulation.
• Antioxidants - selenium and vitamin E protect against free radicals that multiply with age.
• Supplements may also be helpful but check with a doctor before beginning a program.

Move Better, Live Better

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Gillis, Angela, and Brenda MacDonald. "Deconditioning in the hospitalized elderly." The Canadian nurse vol. 101,6 (2005): 16-20.

Lexell, J. "Human aging, muscle mass, and fiber type composition." The Journal of Gerontology. Series A, Biological Sciences and medical sciences vol. 50 Spec No (1995): 11-6. doi:10.1093/gerona/50a.special_issue.11

Marriott, Catherine F S, et al. "High-Intensity Interval Training in Older Adults: a Scoping Review." Sports medicine - open vol. 7,1 49. 19 Jul. 2021, doi:10.1186/s40798-021-00344-4

Rogers, Michael E et al. "Balance training for the older athlete." International Journal of sports physical therapy vol. 8,4 (2013): 517-30.

Tayrose, Gregory A et al. "The Master's Athlete: A Review of Current Exercise and Treatment Recommendations." Sports Health vol. 7,3 (2015): 270-6. doi:10.1177/1941738114548999

Townsend, Danyelle M et al. "Sulfur-containing amino acids and human disease." Biomedicine & pharmacotherapy = Biomedicine & pharmacotherapy vol. 58,1 (2004): 47-55. doi:10.1016/j.biopha.2003.11.005

Van Roie, Evelien, et al. "An age-adapted plyometric exercise program improves dynamic strength, jump performance and functional capacity in older men either similarly or more than traditional resistance training." PloS one vol. 15,8 e0237921. 25 Aug. 2020, doi:10.1371/journal.pone.0237921

Wu, Tingting, and Yanan Zhao. "Associations between functional fitness and walking speed in older adults." Geriatric nursing (New York, N.Y.) vol. 42,2 (2021): 540-543. doi:10.1016/j.gerinurse.2020.10.003

When individuals think about wellness and health, they usually think about a checkup with their doctor. However, wellness treatment with chiropractic is much more proactive. Chiropractic focuses on keeping the body functioning properly and allowing its natural healing properties to activate and do its job. Chiropractic checks to ensure the spine is correctly aligned and correct any subluxation/misalignment before pain occurs. Pain is one of the body's warnings that something is wrong. Chiropractic wellness care aims to catch and correct any issues before it becomes a problem, keeping the central nervous system in top form, increasing the immune system's strength, making the body healthier.

Chiropractic Increases Wellness and Health Levels

The body's baseline level of health can be improved. Individuals can feel that they are fulfilling their responsibilities and maintaining health by engaging in physical exercise and eating a healthy diet. It is believed that lifestyle is largely the extent of an individual's ability to maintain their health, without realizing that optimal wellness and health can be increased through chiropractic, the ideal supplement to a healthy life. Chiropractic improves body process functions by:

• Increasing circulation.
• Facilitating detoxification.
• Balancing the distribution of hormones and nutrients.
• Regulating the heart’s rhythm.
• Soothing the nervous system.
• Increased mobility.
• Decreased pain.
• Better flexibility.

Chiropractic serves as supportive treatment to other types of therapeutic care like physical therapy and massage therapy.

Improves Physical Performance

A chiropractor will recommend adjustments, manual muscle manipulation, tissue manipulation, and massage customized for the body’s needs, focusing specifically on long-term realignment. A variety of treatments help to improve the body’s structure, alignment, and energy flow. Chiropractic makes a significant difference in:

• Endurance
• Explosiveness
• Flexibility
• Speed
• Mobility
• Adaptability

Chiropractic also:

• Realigns joints and bones.
• Decompresses nerves.
• Releases muscles, tendons, and ligaments.
• Detoxifies stagnant areas of the body.

Chiropractic is the perfect supplement to increasing performance, wellness, and health by increasing the health and alignment of the physical body and energy flow. 

Improves Mental Health

Chiropractic also benefits mental health. The mind is controlled by the central nervous system or CNS and is directly affected by chiropractic treatment. With hands-on manipulation, adjustments, or traction, bones and joints move back toward optimal alignment, causing the nervous system's structure to move toward optimal capacity and efficiency. Nerve channels and bundles can become decompressed, bruised, and pinched. The flow of electrical impulses is regulated within the body through the nervous system. Cognitive performance becomes enhanced from the improvement in communication across the central and peripheral nervous systems. Mental performance is also supported through the rush of cerebrospinal fluid/CSF. Cerebrospinal fluid removes waste and toxins from the brain and supplies the brain with oxygen and nutrients. CSF floods the brain after a chiropractic adjustment.  

Improves Immune System Function

Chiropractic improves immune system function by increasing energy circulation, blood circulation, and lymphatic fluid flow. Treatment combats stagnation allowing the body to purge toxins and waste accumulated in joints, tissues, and near organs. Chiropractic loosens up areas of the body that have been compressed, crushed, strained, and divided because of misalignment, lack of physical activity/exercise, or stiffness and injury. This allows the flow of lymphatic fluid and white blood cells to regulate areas that may have previously been difficult to access. This helps to increase the immune system’s ability to fight off infection.

Body Composition

Get More Sleep

Sleep is a strong regulator of immune system functions and operates to enhance the adaptive immune system. When the body is deprived of adequate sleep, it becomes more susceptible to various infectious agents. Sleep deprivation weakens the body making it harder to recover from bacteria or virus infections. When the body sleeps, it utilizes the time to strengthen the immune system and move T cells to the lymph nodes. These are the vessels of the immune system responsible for filtering harmful substances. T cells produce cytokines activated when there is inflammation in the body or under stress. Inadequate sleep causes cytokine production to decrease, causing damage to the immune system.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Besedovsky, Luciana et al. “Sleep and immune function.” Pflugers Archiv: European journal of physiology vol. 463,1 (2012): 121-37. doi:10.1007/s00424-011-1044-0

Goncalves, Guillaume et al. “Effect of chiropractic treatment on primary or early secondary prevention: a systematic review with a pedagogic approach.” Chiropractic & manual therapies vol. 26 10. 5 Apr. 2018, doi:10.1186/s12998-018-0179-x

Iben, Axén, et al. “Chiropractic maintenance care - what's new? A systematic review of the literature.” Chiropractic & manual therapies vol. 27 63. 21 Nov. 2019, doi:10.1186/s12998-019-0283-6

Vining, Robert et al. “Effects of Chiropractic Care on Strength, Balance, and Endurance in Active-Duty U.S. Military Personnel with Low Back Pain: A Randomized Controlled Trial.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 26,7 (2020): 592-601. doi:10.1089/acm.2020.0107

Regularly doing planks can support/strengthen the spine and prevent back pain no matter the fitness level. It's estimated that 70% of adults will experience back problems and pain. One of the best ways to keep the spine healthy is by strengthening the core muscles. The more these muscles are built up, the healthier the body will become. The plank position activates the entire core taking the pressure off of the spine. 

Core Anatomy

The core is the center of the body. It contains all the muscles surrounding the torso. These muscles work together to:

• Stabilize the body during movement.
• Prevent injury when engaged in physical activity/exercise.
• Provide spinal support.

The core is split into two groups of muscles: The inner core and the outer core.

Inner Core

The inner core consists of:

Multifidus Muscles

• Located in the deep layer of the back on either side of the spinal column.

Quadratus Lumborum

• The deep abdominal muscle in the lower back sits on either side of the lumbar region of the spine.

Transversus Abdominis

• Located between the lower ribs and the top of the pelvis.

Pelvic Floor

• This base group of muscles stretches from the tailbone to the pubic bone.

Diaphragm

• A dome-shaped muscle that rests below the lungs.

Outer Core

Rectus Abdominis

• These are more commonly known as the abs.

External Obliques

• These muscles are located on either side of the rectus abdominis.

Internal Obliques

• These muscles are located below the external obliques, inside the hip bones.

Erector Spinae

• These muscles surround the spine and extend up both sides of the vertebral column.

Planks and Back Pain Prevention

When the core is not strong enough, the spine and back muscles overcompensate to keep the body standing correctly. Studies have shown how planks effectively activate the muscles responsible for spinal stabilization. The exercise targets the entirety of the core and strengthens the shoulders and glutes. Strengthening these muscles improves posture, helping to alleviate back problems and pain. However, it's recommended to talk to a doctor before beginning a plank regimen if back pain is present. If done incorrectly, they could aggravate the back muscles.

Proper Form

Choose an area clear of furniture where the whole body can stretch out. Follow these steps:

• Begin with hands and knees on the floor.
• Extend the legs back while keeping the elbows directly below the shoulders and the wrists below the elbows.
• Keep the head down, looking at the space just above the hands.
• Engage the abs and keep the body rigid.
• Imagine a perfectly straight line from the neck to the toes.
• Hold the position for 10 to 60 seconds, depending on fitness level.
• Lower the body gently to the floor.
• Make sure not to curve the back as curving means that the abdominal muscles are being engaged, and tilting the head up can strain the neck.
• Both can lead to injury, which is why maintaining proper form is essential.

Plank Variations

There are variations of this exercise for different levels of physical fitness. Once the modified and full plank has been mastered, various planks can target other areas of the body. These include:

Side Plank

• These involve shifting the weight to one forearm while extending the other arm into the air.

One-arm Plank

• These involve lifting one hand off the ground, then alternating.

Single-leg Plank

• These require lifting one leg off the ground, then alternating.

Walking Plank

• These shift the right hand and foot evenly, then bring the left hand and foot to the full plank position.

Reverse Plank

• These require facing the opposite direction and pushing upwards towards the ceiling.

Anybody can work up to a plank at any age at any fitness level; it just takes time. Once achieved, it is a great way to keep the body's core strong, healthy and helps prevent back problems.

Body Composition

Band Lateral Raise

The lateral band raise is an excellent workout for the shoulders. It works out the lateral deltoid, anterior deltoid, and serratus anterior.

• Grasp one band in one hand.
• Step on the free end with the opposite foot.
• Right hand and left foot and vice versa.
• Slowly extend and raise the arm until they are parallel to the floor.
• Lower the arms in the same manner.
• If the shoulders are healthy and strong enough, try adding dumbbells or kettlebells to increase the resistance.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Calatayud, Joaquín et al. "Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-back Pain." International journal of environmental research and public health vol. 16,19 3509. 20 Sep. 2019, doi:10.3390/ijerph16193509

World Health Organization. (2013) "Low back pain." https://www.who.int/medicines/areas/priority_medicines/Ch6_24LBP.pdf

Youdas, James W et al. "Magnitudes of muscle activation of spine stabilizers in healthy adults during prone on elbow planking exercises with and without a fitness ball." Physiotherapy Theory and practice vol. 34,3 (2018): 212-222. doi:10.1080/09593985.2017.1377792

Many individuals are trying to get fit and stay active through physical activity and exercise. Getting back to a previous fitness routine is an achievable and realistic goal. Fitness means having the energy and strength to perform physical activity and the body feeling as good as possible. Getting fit improves total health. But it does not require training like an athlete. Just walking for a half-hour every day can help individuals reach an adequate fitness level that helps them feel better and increase energy levels.

Benefits of Getting Fit

Getting the body fit and in shape:

• Increases endurance
• Increases muscle strength
• Delivers oxygen and nutrients to tissues
• Improves cardiovascular health
• Helps release toxins
• Improves overall energy levels
• Improves sleep
• Handle stress better

Being fit allows the body to work harder without as much work, the mind is better focused, the body burns more calories, even when at rest, and proper weight is maintained. Fitness reduces the risk of falls, heart attack, diabetes, high blood pressure, and certain cancers.

How Much Physical Activity Is Needed?

Experts say the goal should be one, or a combination, of these:

• Moderate aerobic activity, like brisk walking, for at least 2½ hours a week.
• It is up to the individual how many days to exercise, but it is best to be active at least three days a week.
• Activity is recommended at least 10 minutes at a time. For example, an individual could:
• Take a 10-minute walk three times a day, five days a week.
• Take a half-hour walk three days a week.
• On the other four days, take a 15-minute walk.
• Take a 45-minute walk every other day.

Vigorous exercise is recommended at least three days a week for at least 10 minutes at a time. This activity makes the body breathe harder and increases heart rate. More vigorous activities, like running, could be included for at least one hour a week. This can be spread out 75 minutes, whichever way is more convenient for the individual. For example, an individual could:

• Run for 25 minutes 3 times a week.
• Run for 15 minutes 5 times a week.

Children as young as preschool age need activity as well. Encourage children ages 6 to 17 to engage in moderate to vigorous exercise for at least 1 hour every day.

Types of Physical Activity

Aerobic fitness

• This makes the body breathe faster and makes the heart work harder.
• Activities include walking, running, cycling, and swimming.
• It is also known as cardio or cardiovascular training.

Muscle fitness

• Muscle strength means building stronger muscles and increasing the length of time they can be used.
• Activities like weight lifting, push-ups, squats, and resistance bands can improve muscular fitness.

Flexibility

• Flexibility is the ability to move the joints and muscles through their full range of motion.
• Stretching exercises can help generate flexibility.

Being More Physically Active

Moderate physical activity is safe for most individuals, but it's recommended to talk to a doctor before engaging in physical activity/exercise. To help get started:

Make physical activity part of everyday

• Make a regular habit of using stairs, not elevators, and walking, bicycling to do errands near home.

Start walking

• Walking is a great fitness activity that most individuals can do.
• Make it a habit to take a daily walk with family, friends, coworkers, or pets.

Find a workout partner

• Working out with a partner can make exercising more enjoyable.

Find fun activities that you can stick with

• Vary activities, so they don't become boring and monotonous.
• Use a calorie-burning application to determine how many calories are burned during exercise and daily activities.

Body Composition

Damaged Collagen

There are several reasons the body's collagen production can slow down or become less efficient. The quality of the collagen made can decrease as well. Environmental factors can be avoided to protect collagen production; however, damage from disease and natural processes is inevitable. Aging is the most common cause of decreased natural collagen. As the body ages, collagen production and quality decrease. This leads to thinner, more fragile skin and achy joints. Certain chronic diseases like lupus and rheumatoid arthritis cause collagen deficiency, leading to issues that include:

• Joints
• Blood vessels
• Organs
• Skin

To avoid collagen damage, avoid environmental factors like:

• Smoking 
• UV exposure can accelerate the average rate of collagen damage that comes with aging.
• UV exposure damage can also play a role in certain skin cancers.
• Excessive sugar and fat intake increases inflammation and decreases protein synthesis.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

American College of Sports Medicine, et al. (2009). Position stand: Exercise and physical activity for older adults. Medicine and Science in Sports and Exercise, 41(7): 1510–1530.

Anspaugh DJ, et al. (2011). Building muscular strength and endurance. Wellness: Concepts and Applications, 8th ed., pp. 111–137. New York: McGraw-Hill.

Centers for Disease Control and Prevention (2004). Strength training among adults aged 65 or older. MMWR, 53(2): 25–28.

U.S. Department of Health and Human Services (2008). 2008 Physical Activity Guidelines for Americans (ODPHP Publication No. U0036). Washington, DC: U.S. Government Printing Office. Available online: http://www.health.gov/paguidelines/guidelines/default.aspx.

Williams MA, et al. (2007). Resistance exercise in individuals with and without cardiovascular disease: 2007 update: A scientific statement from the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism. Circulation, 116(5): 572–584.

Physical Activity to Prevent Back Pain and Weight Gain 

Osteoporosis

Regular physical activity will improve the body's:

• Balance
• Reflexes
• Coordination

This significantly reduces potential falls and injuries. Injuries from falling can be devastating for someone with osteoporosis.

Consult with your doctor before beginning any exercise program.

To help reverse bone loss, physical activity must fit the individual's type and intensity. This will determine the appropriate exercises for your level of fitness as well as the risk of fracture.

As a way to begin walking is a great way to start a regular exercise therapy.

Walking improves bone strength because it distributes the body's weight in a balanced manner over and over again. Bone responds best to the intensity of the walk and not the duration. Bones need to be consistently challenged as they respond by making more osteoblasts or the cellular material that fills the bone cavities. Adding these higher levels of resistance causes healthy stress to bones. This is what increases bone density.

Adding a variety of weight-bearing activities:

• Dancing
• Skating
• Aerobics
• Strength/weight training aka resistance training

OA-Osteoarthritis  & RA-Rheumatoid Arthritis

Osteoarthritis and rheumatoid arthritis are conditions that affect the flexibility of the spinal or facet joints. Flexibility, in this case, means the ability of joints to move through their normal range of motion. The amount of an individual's range of motion is determined by how tight the muscles, tendons, and ligaments are. When muscles can stretch freely, this means the joint has better flexibility.

Low Back Pain & Possible Sciatica

To prevent low back and leg pain, the back, and hip muscles need to be flexible and strong. Individuals with poor flexibility and weak muscles in the back, pelvis, and thighs have a higher risk of increasing the curve of the lower back which can make the pelvis tilt too far forward.

Proper posture combined with flexible and strong muscles can help prevent nerve compression and pain.

Overall Health

Having healthy body composition means there needs to be more lean body mass i.e. muscle mass and less body fat. Strength training/CrossFit helps by raising the metabolic rate while lowering body fat. The increased muscle strength helps maintain correct posture and body mechanics in whatever you do.

Physical activity reduces the chance of injury while increasing physical performance like being able to climb stairs or carry groceries with much-added ease and confidence.

Exercise Suggestions

The benefits a regular exercise program offers are one of the keys to a healthier lifestyle. But take it in steps, see a health coach, physical therapist or chiropractor to help educate and guide you through an exercise treatment plan. Helpful tips:

• It can take 6 to 8 weeks to see results so focus on short-term goals.
• Work regular exercise into your schedule but keep important activities as a priority.
• Friends and relatives can help give you support and join in the exercise.
• You don't have to do an entire workout. Instead, exercise for 10 minutes.
• Consistency in physical activity is the goal. It's not how long or hard the exercise is.
• Keep a journal of your workouts and progress.

With the healthy changes made today, including diet choices and regular physical activity/exercise, your life will be one-hundred times better. This does not mean that you have to become an intense workout aficionado. Remember all that is needed is a reduction in weight of only 10%. This is what is needed to reduce the detrimental effects of being overweight.

Our clinical focus and personal goals are to help your body heal itself naturally quickly and effectively.  At times, it may seem like a long path; nevertheless, with our commitment to you, it’s sure to be an exciting journey. The commitment to you in health is to, never lose our deep connection to each one of our patients on this journey.

When your body is truly healthy, you will arrive at your optimal fitness level proper physiological fitness state.  We want to help you live a new and improved lifestyle. Over the last two decades, while researching and testing methods with thousands of patients, we have learned what works effectively at decreasing pain while increasing human vitality.

*ATHLETES* Custom Orthotics | El Paso, Tx (2020)