Exercise plays an important role in maintaining good spinal health. It conditions the muscles and joints that keep the body in an upright position and increases the overall stability of the spine. Exercise also encourages good blood flow, which makes it easier for the spine to receive the nutrients it requires.
There are countless forms of exercise available. However, many of the patents who visit our chiropractic clinic in Ealing, The Spine & Joint Centre, have mobility constraints which limit what they can do. In some cases, they are dealing with a chronic illness or injury which makes many forms of exercise impossible.
We usually advise these clients to exercise by simply walking more often. Walking is a low impact form of exercise that is very beneficial for spinal health. It does not require any special equipment and can be performed anywhere. In this post, our Ealing chiropractor explains the benefits of walking for the spine and sharing some tips on incorporating more walking into your day.
The Many Benefits Of Walking Outlined By Our Ealing Chiropractor
There are numerous health benefits associated with walking regularly, including:
- Stronger leg, torso, hip, and lower back muscles
The most obvious benefit of walking is that is strengthens the muscles used to keep your body upright. This helps to increase the stability of the spine and improves mobility.
- Improvements in posture and flexibility
Walking encourages you to stand tall and maintain good posture. Your spine retains its natural curves while walking and you will not be performing any awkward movements which can negatively impact posture. Walking also improves your flexibility and range of motion.
- Helps the spine obtain adequate nourishment
As mentioned earlier, your blood circulation increases while walking, which helps the spine receive the nutrients it requires.
- Useful for weight loss
Any form of regular exercise is useful for weight loss, including walking. By shedding any excess weight that you are carrying, you can reduce the amount of strain placed on your spine.
- Strengthens bones
Regular walking sessions will help you preserve your bone density and avoid osteoporosis.
Tips For Incorporating More Walking Into Your Day
When our chiropractors advise patients visiting our chiropractic clinic to incorporate more walking into their day, they often respond with “When will I find the time?” To help you solve this dilemma, here are a few tips to make incorporate more walking into your daily life.
Walk during your work commute
If you take a bus, train, or car to work, get out a little earlier than normal and walk the extra distance to work. People who are closer to their job can walk the entire distance. When you arrive at work, take the stairs instead of the elevator and make the most of walking opportunities throughout the workday.
Walk while on the phone
There’s no reason why you need to remain seated while talking on a mobile phone at work or at home. Use the time you spend chatting to walk around and stretch your legs. If you are on the phone for several hours each day, this tip can dramatically improve your spinal health. This simple habit will help you stay in top shape and avoid the need to see a chiropractor.
Invite friends to go for a walk instead of sitting at a cafe
Having a cup of tea or coffee with friends is one of life’s simple pleasures. You can make this habit even better by walking as you drink instead of sitting in a cafe. It will be more interesting, engaging, and relaxing to take a walk instead of sitting in a busy cafe.
Walk in the mornings
Go to bed 30 minutes earlier than normal, then go for a quick morning walk. You will be surprised by how fresh the morning air is and how relaxed you feel afterwards. Make it easier to get into this habit by laying out your exercise clothes the night before.
Walk at lunch
Stop eating lunch at your desk in the office and venture into the great outdoors. A lunch time walk will improve your fitness and provide a useful boost to your afternoon energy levels.
Have “walking meetings”
If you have a work meeting with a handful of colleagues, arrange to have it outside. You can have a discussion as you take a walk together. This strategy can have the additional benefit of improving productivity and creativity levels at your meetings.
Walk the dog
This is another great tip which has led to dramatic health improvements amongst several patents who visit The Spine & Joint Centre in Ealing. If you have a dog, get into the habit of walking him/her daily, regardless of the weather. If you don’t own a dog, volunteer to walk a friend or neighbour’s dog every day. A short 30 minute walk can lead to significant improvements in spinal health.
Walk while your child plays sports
If you often attend your child’s sporting events, don’t sit in a chair and watch, walk along the sideline and cheer them on. In addition to improving your spinal health, this tip ensures you always have a front row seat.
Purchase an activity device
Devices like the Fitbit and Apple Watch can be very useful for reminding you to move. They can be programmed to provide alerts that tell you to take a few steps, have a stretch, or stand up for a while.
If you are looking for more tips on improving your spinal health, our team of experienced chiropractors at The Spine & Joint Centre in Ealing are here to help you. To book an appointment with one of them simply call us on 01782 848 184.