When you want to look and feel your best, the combination of chiropractic care and a well-rounded fitness routine can yield positive results. An important part of your fitness routine is cardiovascular exercise, which is more commonly known as cardio.
If you’re looking to improve your mood, trim your waistline and keep up with your kids, then you should consider making regular cardiovascular exercise an important part of your healthy lifestyle.
Cardio is also called aerobic or endurance exercise. It’s any activity that raises your heart rate, which increases your blood flow and oxygen levels.
Chiropractic adjustments help you feel your better as you put stress on your body with new exercise routines. Proper alignment helps prevent injuries and keeps muscles working evenly.
Integrating cardio exercises into your fitness regime can not only bolster your musculoskeletal health but also complement and enhance the benefits you gain from chiropractic care.
Cardio and Chiropractic – A Healthy Partnership
Chiropractic care focuses on the musculoskeletal system, particularly the spine. These treatments are significantly beneficial in managing pain, improving mobility, and restoring proper body function.
When combined with cardio, which improves heart health, endurance, and overall fitness, the two work in tandem to promote a healthier, more resilient body.
Benefits of Cardio Exercises for Musculoskeletal Health
Cardio exercises, such as running, cycling, swimming, and brisk walking, are known to enhance cardiovascular health. But their benefits extend far beyond the heart.
Regular cardio exercise can help improve circulation, which is essential for delivering nutrients and oxygen to tissues, including those in the musculoskeletal system.
Enhanced circulation aids in the healing process and can reduce inflammation, which is often a contributing factor in musculoskeletal pain.
Cardio exercises have many other benefits:
Heart: Lowers blood pressure, reducing strain on the heart muscle. It also reduces your risk of cholesterol-related diseases because it increases your “good” HDL and decreases your “bad” LDL.
Lungs: Helps you use oxygen more efficiently and increases stamina for exercise and daily activities.
Immune system: Increases your body’s ability to fight infections.
Brain: Promotes mental clarity, focus, and memory. It also decreases your risk of stroke and diseases like Alzheimer’s.
Quality of life: Regular cardio will increase your energy, improve your sleep, and make you feel a lot better because it releases dopamine, serotonin, and endorphins.
Bones: Cardio can increase bone density and combat osteoporosis.
Increased Flexibility and Joint Health
Cardio exercises involve a range of motions that can help maintain and improve flexibility and joint health. This is particularly beneficial for individuals undergoing chiropractic treatments, as increased flexibility can aid in the effectiveness of chiropractic adjustments.
Healthier joints and improved range of motion can lead to better alignment and posture, further supporting the objectives of chiropractic care.
Weight Management and Reduced Strain on Joints
Engaging in regular cardio exercise is an effective way to manage body weight. Maintaining a healthy weight is crucial for reducing the strain on joints and the spine, which can alleviate pain and prevent various musculoskeletal problems.
By complementing your chiropractic treatments with cardio exercises, patients can work towards a more holistic approach to their musculoskeletal health.
Ready To Get Started?
Just like with any form of exercise, you will want to build up slowly to avoid overuse injuries. Consider light stretching and warming up before movement, and cool down to calm down your body and nervous system.
Adults should aim for at least 150 minutes of moderate physical activity per week. Here are some at-home activities to get started.
Marching in place can be done in shoes or barefoot. This a good way to ease into exercise or just warm up.
Jumping jacks are a good way to build cardio endurance. Start with 5 at a time, then take a break to catch your breath for 10-15 seconds before starting up again.
Running in place can be just as effective as running on a treadmill or on a street. Wear comfortable shoes with support.
Jump rope will really get your rate heart going. Just be patient with yourself as you get into the swing of things.
As you gain confidence you may want to try other workouts, like running outside. Some people run flat areas, then walk on the curves. Others start with running flats and walking hills. You’ll be amazed by how quickly you start to build endurance.
A Little Cardio Goes A Long Way
You don’t have to do all your cardio at once, though you may need to work out for at least 15-20 minutes consecutively before your body releases endorphins and other feel-good chemicals.
You can add cardio to your day gradually by parking a little farther away than usual. Try taking the stairs instead of the elevator. Go for a quick walk around the block. When the weather is ok, go for a 10-minute bike ride.
Anything is better than nothing, and your heart will be glad for the activity.
Cardio Exercises At The Gym
If you have a gym membership, you have a lot more options for cardio exercises, no matter what the weather is like outside. Many gyms have a track where you can walk or jog laps.
And there are plenty of cardio exercises you can do at the gym to get your heart rate up without putting as much stress on your joints as running or aerobics.
You can ride stationery bicycles, use elliptical machines, treadmills or rowing machines.
You can also try swimming laps. Swimming works the most muscles in your body without putting as much stress on your joints.
Over time you may want to try more intense cardio exercises by joining a spin class, Zumba or circuit training.
We’re Here To Help
Incorporating cardio into your fitness routine is more than just a way to improve heart health and endurance. It’s a strategic approach to enhancing musculoskeletal health and maximizing the benefits of chiropractic care.
By improving circulation, flexibility, joint health, and managing weight, cardio exercises play a vital role in a comprehensive health and wellness strategy.
As with any exercise regimen, it’s important to consult with your chiropractor and healthcare provider to tailor your cardio routine to your specific needs and health conditions.
Call 417 Spine to schedule an appointment and get started on the road to better health that comes naturally.
