woman exercising outdoors

How Often Should I Be Exercising?

Living a healthy lifestyle should be a goal for everyone. This means participating in regular exercise that includes both strength training and cardio. You don’t have to hire a fitness trainer to reap the healthy benefits of exercise. However, you do need to commit to a regular exercise program. In the following, we will answer basic exercise questions such as what exercise you should be doing and for how long?

What Exercise Should You Do?

If you have no particular goal in mind – such as weight loss or training for a particular competition or sport, then the answer to this questions is simple – do what you enjoy. If you’re looking to exercise in order to maintain good health, pick an exercise that you enjoy doing and will continue to do on a regular basis, be it swimming, running, aerobics class, yoga, walking, cycling, or whichever.

The 2 things that stop most people from continuing their exercise routine are boredom and injury. When choosing which exercises you want to do, keep in mind:

  1. Cardio (aerobic) burns more calories than strength or resistance, and
  2. A range of different activities will use difference muscle groups and you will be less likely to develop an injury (and get bored).

If you don’t know what exercise you like doing, allow yourself to explore and participate in various trials. Experiment and do one activity one week, and a different activity another week. Give yourself the opportunity to also try activities that you haven’t done in a while – perhaps you might find something you like that you didn’t enjoy before.

How Often and for How Long Should I Be Exercising?

For the biggest benefit, you should start at 3-4 times per week and work up to the government’s recommendation of 5-6 times per week for 30-45 minutes each time.

How do you ensure that you remain consistent with your exercise routine?

  • Schedule your workouts and make them a priority.
  • Don’t do too much too fast, or you risk an injury and giving up.
  • Keep a daily log of both your diet and exercise. Little steps can add up to big progress.
  • Don’t compensate for your workouts by eating more or doing less for the rest of the day.

Total body-wellness is a lifestyle choice. Portion control, healthy food choices, and staying active will contribute to a long and healthy life. Take advantage of the benefits of a regular exercise program and do something that you will enjoy. It doesn’t have to be a chore if you don’t treat it like one!

For more information on fitness training or exercise, please contact us at (509) 922-1909.

woman sprinting running

6 Tips to Avoiding Overuse Injuries

Spokane Valley is a wonderful place to work out and stay in shape. If exercise is your forte, you want to be careful to avoid overuse injuries. Overuse injuries occur gradually as physical stress remodels structures such as muscles, tendons and ligaments. Remodeling involves both the breaking down and the building up of tissue. When breaking down occurs faster than building up, overuse injuries take place. At that point, you will probably need to seek Chiropractic care. Luckily, there are ways to avoid these injuries.

  1. Don’t push through the pain

We’ve all heard the phrase, “no pain, no gain.” When it comes to discomforts like back and leg pain, it simply doesn’t apply. The more you push yourself, the more likely you are to put negative stress on your bones, ligaments, tendons and muscles. This could lead to a debilitating overuse injury. Use pain as an indicator for when to stop or slow down.

  1. Follow the 10 percent rule

Every athlete wants to improve her or his speed and strength. It can be tempting to take yourself to the next level and cause an injury. That is why experts suggest increasing your training no more than 10 percent per week. Don’t forget about the first rule. If increasing by 10 percent causes you pain, ease off on the training or activity a little more.

  1. Alternate training days

If you train extra hard every day, the stress you put on your body may very well lead to discomfort such as back and leg pain. Instead, work hard one day and take it a little easier the next. You can also alternate which parts of your body you train. If you develop pain that does not go away when you cut back on your routine, seek Chiropractic assessment and treatment.

  1. Replace your running shoes regularly

It’s a good idea to replace your running shoes every 500 miles. Beyond that, shoes lose their ability to absorb shock which can lead to an overuse injury of the legs and feet. Also, avoid running more than 45 miles per week. Running farther will not increase your stamina, and may only increase the chances of hurting yourself.

  1. Warm up and cool down

Start your workout with a light jog. Then proceed to gentle stretching to prepare yourself for more vigorous activity. After you have finished your workout, cool down by walking, stretching or doing yoga.

  1. Talk to your doctor or chiropractor regularly

If you’re starting a new exercise routine, tell your doctor or chiropractor about it. He or she can examine you for risk factors and tell you how to work out safely. For women, your physician might also suggest adding a calcium supplement to reduce the risk of stress fractures.

Working out is good for your health, but you don’t want to suffer a painful overuse injury. These tips can help you avoid being hurt.

Summit Chiropractic and Sports Institute offers a wide range of services for athletes and fitness enthusiasts who want to improve their performance. Call us at (509) 922-1909 to find out more.