I have been working through my own “Thrive After 35” program leading up to Christmas. In this program, there are 4 main pillars of health building to get women over 35 feelings fantastic in their own skin again. One of the pillars is movement. Moving our bodies is vital for health. As a chiropractor who works with the movement of your joints and the neurology behind that movement, I know much about the benefits of movement. You might be surprised to know that is it not just about joint pain, flexibility, and toned muscles. This is only a small portion of the benefits of exercise.
Other benefits of exercise include:
1. It counteracts the effects of weight-promoting genes.
2. It helps tame a sweet tooth.
3. It reduces the risk of developing breast cancer.
4. It eases joint pain.
5. It boosts immune function.
6. Lower your risk of Alzheimer’s Disease.
7. Improve your Heart Health and Lower your Blood Pressure
8. Promote Good Colon Health
9. Improve your Mood
10. Fight off Glaucoma
11. Control your weight
12. Strengthen your Bones
13. Lower your Risk of Type II Diabetes
14. Improve Lung Health
15. Increase Vitamin D Production
16. Improve Creativity
17. Slow the aging process
This is still not an exhaustive list.
When talking about exercise there are several types of exercise that are beneficial. In my program, I talk of four main types of movement. The first is daily movement at a slow pace, like walking, swimming, cycling, or other slow-paced cardio. Secondly, is weight-bearing resistance workouts, using either gym weights or body weight. Ideally, resistance work would be performed 2-3 times per week. Thirdly, there is postural stretching and strengthening, to help improve joint flexibility and to help undo the time we spend in sitting postures, this is best done daily and may look like stretching exercises or a slower-paced yoga work out like a yin class. Finally, there is a sprint or high intensity, heart-pumping exercise. This is best done in interval workouts and could look like sprints on the oval, cycling sprint intervals, or even heavy weight lifting or a HIIT style workout. This workout would be very brief and only done 1-2 times a week.
I already love walking and moving my body. So I haven’t had to make much change there. But I have not been great at the rest. In the last week, I have joined barre online and have added some bodyweight resistant classes and I have done more yoga and stretching to help my flexibility and posture. I still have the sprints to add. But one step at a time! (Pardon the pun)
What do you love doing and what could you add to your week?
Yours in Health,
Dr. Anthea Holder
(Chiropractor and Functional Nutritional Therapy Practitioner)