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Most Effective “Low Impact” Cardio Exercises

Most Effective “Low Impact” Cardio Exercises

Why “low impact” cardio exercises? Imagine reaching your “golden years” with a buff beach body only to be told that you can’t jog or run anymore because your knee cartilage has been worn thin or you have damaged vertebrae. The last thing you want to do is ruin your body while trying to stay in shape. Here we present some good low impact cardio exercises that can help you maintain a healthy cardiovascular system without causing damage to your musculoskeletal system.

Walking—This simple exercise places far less stress on the knees than jogging, running or pounding the stairs. If this sounds too boring, try changing your route. Explore different streets or roads. Also, you might take this to the next level and include hiking on trails or through the woods. Be sure to follow experts’ recommendations about hiking dos and don’ts. Add extra energy to your routine by swinging or rotating your arms to the sides. Involving your upper body as you walk can get your heart beating more vigorously.

Speed Walking—It’s impossible to do speed walking without involving the upper body. This is low-impact movement on rocket thrusters. The most efficient position is to keep your elbows bent at a 90-degree angle and be sure they remain close to your body. Be sure to stick to flat, smooth surfaces to reduce the chances of injury.

Cycling—For even less impact, take your bicycle out for a spin. If your bicycle is properly adjusted to your size, there should be no strain on your knees. You can cover far more territory, do more sightseeing and get lots of cardiovascular benefit.

Stairs—Walking up stairs is a powerful way to work your body. Don’t become impatient, though. You don’t want the walking to become jogging. That would turn your low impact routine into high impact. Make certain you softly plant each foot in turn on the next step and use the strength in your legs to push you upward.

Swimming—If you’re just starting an exercise program or returning after years of relative inactivity, swimming is an excellent low-impact exercise option. Taking to the pool can build up vast reservoirs of cardiovascular health because swimming can work the entire body, depending on the strokes you use.

Dancing—Take a dance class. Whether you’re into ballroom, tap, ballet or modern dance, you can get a low impact workout while having fun with others.

If you already suffer from thin cartilage, don’t let that stop you from exercising. One study did MRIs on 50–80 year olds, all healthy men. The results showed that more exercise led to thicker knee cartilage. The consensus was that exercise helped to repair cartilage deficiencies. Everything else being equal, the body is amazing in its ability to repair itself. And these low impact exercises can work wonders for your long-term cardiovascular health.

Remember that one of the best things you can do for your health is to also get adjusted regularly!

 

How Chiropractic Care Keeps a Body in Motion

How Chiropractic Care Keeps a Body in Motion

bartlett-joshua-palmer-200-300.jpgMost of us are probably aware that staying in good physical condition is essential to maintaining an active lifestyle, especially as we get older. And some of us may even be aware of the links between mobility and independence and social and psychological well-being. Unfortunately, as we age, many of us are challenged to remain active because of disease, pain, stiffness or chronic or acute injuries. These problems are affecting larger numbers of people as we are living longer lifespans.

Now, a very interesting study from the University of Iowa suggests that older people who receive chiropractic care may benefit from a “protective effect” with respect to their overall health and physical capabilities. The research team came to its conclusions by comparing the experience of a group of Medicare recipients who received chiropractic care to the experience of a group of Medicare recipients who did not receive it.

Chiropractic Care vs. Standard Medical Care

The study, which was published recently in the Journal of Manipulative and Physiological Therapeutics, examined the medical records of over 1,000 senior citizens (minimum age 70) who had a back-related condition such as a musculoskeletal disease, sprain or strain, or dislocation that led to a Medicare claim. The researchers compared the experience of those who received 12 chiropractic care visits over several weeks for their condition with the experience of those who received standard medical care, which was comprised of 1-2 visits with a medical doctor over the same time period. The aim was to determine whether there was a difference in health outcomes, physical limitations and the ability to carry out daily activities between the two groups. The researchers obtained the data from the Medicare Current Beneficiary Survey (MCBS) and looked at specific variables such as patients’ ability to eat, dress and bathe, sit in or get up from a chair, reach, stoop, or walk across a room. They also considered depressive symptoms and overall self-reports of satisfaction with their care based on the treatment and its cost.

Conclusions: Chiropractic Care is Protective for the Senior Population

The researchers concluded that those senior citizens at least 70 years of age who had chiropractic care had less physical deterioration and reported better overall health. Specifically, they had less difficulty with daily activities such as walking and lifting, and fewer doctor visits and hospitalizations. They were also generally more satisfied with their care and its cost, both during and after the treatment. What’s more, the patients who had chiropractic care exercised more and even reported fewer depressive symptoms. The authors concluded that chiropractic care had a protective effect on this group of patients—making it less likely that they would experience declines in overall health and physical activity levels, thus promoting a higher quality of life.

This research demonstrates that chiropractic care can provide benefits for seniors that go far beyond just relieving back pain. It can have a profound impact on all dimensions of life, from the physical to the psychological, just when we need it most.