Exercise & Chiropractic Care
Exercise, physical activity, and movement are often overlooked in maintaining our overall health. However, when we take a holistic approach to health, movement emerges as a cornerstone of health and well-being. It encompasses physical fitness, mental clarity, emotional balance, and the brain-body connection. In this article, we’ll explore how physical activity contributes to our health, how chiropractors harness movement to improve our health, and why incorporating various forms of exercise and movement into our daily lives is essential.
Why is movement & exercise is good for us?
Improves Cardiovascular Health: Regular physical activity, such as aerobic exercises like walking, running, or swimming, strengthens the heart muscle, improves circulation, and reduces the risk of cardiovascular diseases like heart attack and stroke [2].
Strengthens Muscles and Bones: Weight-bearing exercises, including resistance training and bodyweight exercises, help build muscle strength and increase bone density. Strong muscles and bones support overall physical function and reduce the risk of falls and fractures, especially as we age [1].
Promotes Weight Management: Physical activity helps to burn calories and maintain a healthy weight. Incorporating regular movement into your routine and a balanced diet can aid in weight loss and weight management, reducing the risk of obesity and related health conditions such as diabetes and high blood pressure [1].
Enhances Flexibility and Range of Motion: Stretching exercises and activities like yoga and Pilates improve flexibility, mobility, and joint range of motion. Increased flexibility can help prevent injuries, reduce muscle stiffness and tension, and improve posture, allowing for greater ease of movement in daily activities [1].
Boosts Mood and Mental Well-being: Exercise stimulates the release of endorphins, neurotransmitters that act as natural mood lifters and reduce feelings of stress, anxiety, and depression. Regular physical activity has been shown to improve cognitive function, enhance self-esteem, and promote overall mental well-being [4].
Supports Brain Health: Movement has cognitive benefits, including improved memory, concentration, and creativity. Physical activity increases blood flow to the brain, promotes the growth of new brain cells, and enhances brain plasticity, which is essential for learning and memory retention [4].
Regulates Sleep Patterns: Regular exercise can improve the quality and duration of sleep by promoting relaxation, reducing stress, and regulating circadian rhythms. Better sleep quality leads to increased energy levels, improved mood, and overall better health [4].
Reduces Risk of Chronic Diseases: Regular physical activity has been associated with a lower risk of chronic diseases such as type 2 diabetes, certain cancers, osteoporosis, and Alzheimer’s disease. Movement helps to regulate blood sugar levels, lower inflammation, and support immune function, reducing the risk of developing these conditions [3].
How does movement & range of motion contribute to Chiropractic care?
Chiropractic Care and Movement:Chiropractic care focuses on the relationship between the spine and the nervous system and emphasises the importance of proper spinal movement and alignment. Movement is integral to chiropractic treatment, as adjustments aim to restore mobility to the spine and optimise nervous system function for overall health. By addressing misalignments (subluxations) and improving spinal mobility, chiropractors help promote the body’s innate ability to heal itself and maintain optimal function.
Functional Movement Patterns: There’s a growing emphasis on functional movement patterns—movements that mimic real-life activities and engage multiple muscle groups simultaneously. Functional training aims to improve mobility, stability, and strength to enhance performance in daily activities and reduce the risk of injury [5]. Your chiropractor might prescribe exercises such as squats and lunges to build strength and promote proper movement mechanics and body awareness.
Preventive Care and Movement: Chiropractic care advocates for a preventive approach to health that prioritises movement and mobility. Regular chiropractic adjustments can help to keep you moving! Good spinal movement can help prevent spinal dysfunction and maintain optimal nervous system function, reducing the likelihood of injuries and promoting overall well-being. Similarly, regular physical activity and functional training improve joint mobility, muscle strength, and proprioception, lowering the risk of musculoskeletal injuries and chronic conditions [6, 7, 8].
Different ways to exercise & increase movement?
Here are some different approaches you can take when choosing exercises for functional movement:
Bodyweight Exercises: Bodyweight exercises such as squats, lunges, push-ups, and planks are excellent for improving functional movement patterns – and can be done anywhere! These exercises engage multiple muscle groups simultaneously, promoting strength, stability, and mobility.
Functional Training: Functional training involves performing exercises that mimic real-life movements and activities. Exercises such as kettlebell swings, medicine ball throws, and resistance band exercises challenge the body in multiple planes of motion, enhancing overall functional strength, coordination, and stability.
Mobility and Flexibility Exercises: Mobility and flexibility exercises are essential for maintaining joint health and range of motion. Dynamic stretches and yoga poses help improve flexibility, reduce stiffness, and prevent injuries by ensuring that joints can move through their full range of motion.
Balance and Stability Exercises: Balance and stability are critical components of functional movement. Exercises such as single-leg balance exercises and stability ball exercises help improve balance, coordination, and postural stability, reducing the risk of falls and enhancing overall movement efficiency.
Conclusion
In a world constantly in motion, it’s easy to overlook the power of movement in shaping our lives. Yet, as we’ve seen, movement isn’t just a means to an end—it’s the essence of a vibrant life, and there’s no one-size-fits-all. You can choose how you want to move, so let’s embrace the mantra of “Move More, Live Better” and prioritise it in our daily lives. Whether it’s a brisk walk in the park, a yoga session at sunrise, or a dance party in the living room, let’s celebrate the joy of movement and reap the countless rewards it brings to body, mind, and soul.
References
[1] Esteves, D., & Lewis, K. (Eds.). (2021). Exercise : physical, physiological and psychological benefits. Nova Science Publishers.
[2] Fiuza-Luces, C., Santos-Lozano, A., Joyner, M., Carrera-Bastos, P., Picazo, O., Zugaza, J. L., Izquierdo, M., Ruilope, L. M., & Lucia, A. (2018). Exercise benefits in cardiovascular disease: beyond attenuation of traditional risk factors. Nature Reviews Cardiology, 15(12), 731–743. https://doi.org/10.1038/s41569-018-0065-1
[3] Valenzuela, P. L., Castillo-García, A., Morales, J. S., de la Villa, P., Hampel, H., Emanuele, E., Lista, S., & Lucia, A. (2020). Exercise benefits on Alzheimer’s disease: State-of-the-science. Ageing Research Reviews, 62, 101108–101108. https://doi.org/10.1016/j.arr.2020.101108
[4] Febbraio, M. A. (2017). Exercise metabolism in 2016: Health benefits of exercise – more than meets the eye. Nature Reviews. Endocrinology, 13(2), 72–74. https://doi.org/10.1038/nrendo.2016.218
[5] Holt, K. R., Haavik, H., Lee, A. C. L., Murphy, B., & Elley, C. R. (2016). Effectiveness of Chiropractic Care to Improve Sensorimotor Function Associated With Falls Risk in Older People: A Randomized Controlled Trial. Journal of Manipulative and Physiological Therapeutics, 39(4), 267–278. https://doi.org/10.1016/j.jmpt.2016.02.003
[6] Haavik, H., Kumari, N., Holt, K., Niazi, I. K., Amjad, I., Pujari, A. N., Türker, K. S., & Murphy, B. (2021). The contemporary model of vertebral column joint dysfunction and impact of high-velocity, low-amplitude controlled vertebral thrusts on neuromuscular function. European Journal of Applied Physiology, 121(10), 2675–2720. https://doi.org/10.1007/s00421-021-04727-z
[7] Sarker, K., Sethi, J., & Mohanty, U. (2020). Comparative clinical effects of spinal manipulation, core stability exercise, and supervised exercise on pain intensity, segmental instability, and health-related quality of life among patients with chronic nonspecific low back pain: A randomized control trial. Journal of Natural Science, Biology and Medicine, 11(1), 27–34. https://doi.org/10.4103/jnsbm.JNSBM_101_19
[8] Maiers, M., & Salsbury, S. A. (2022). “Like Peanut Butter and Jelly”: A Qualitative Study of Chiropractic Care and Home Exercise Among Older Adults With Spinal Disability. Arthritis Care & Research (2010), 74(11), 1933–1941. https://doi.org/10.1002/acr.24636
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