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Why Truck Drivers Need Chiropractic

Truck driving puts a lot of stress on the body. Just spending hours behind the wheel can take its toll no matter what type of vehicle you are driving. When you factor in the shifting, steering, clutching, and constant monitoring that is required in a big truck, you have increased risk of neck, back, arm, hip, and leg pain. If they drive a type of truck that requires loading, unloading, or tying down a load, the probability increases even more. Many drivers experience pain, difficulty in mobility, and decreased flexibility. This can impact how well they perform their job as well as how much they enjoy their down time.

How Truck Driving Takes a Toll on the Body

Drivers spend a lot of time doing just that – driving. That is hard on the body in and of itself. With professional drivers, they do it every day for hours on end. Even local drivers who are home every night put in a lot of miles.

Often, drivers must also perform certain functions regarding what they are hauling. Some have to secure their load with straps and tie-downs, or have to handle heavy hoses and equipment to load and unload tankers.

Some drivers have to load and unload (known as “lumping”) their freight themselves. It can involve heavy lifting and repetitive movements. Loaded tanker trucks can be challenging to drive because of the slosh. Most big rigs require a lot of shifting. They may have to shift through 10, 15, or even 18 forward gears.

Team drivers have the added stress of being in a vehicle that is constantly in motion. Even while sleeping in the bunk, they can be subject to the constant vibrations and bouncing as the truck travels over the road. This can lead to impact trauma, often to the shoulder as the driver in the sleeper lays on his or her side. Roads that are poorly maintained can cause impact trauma to both the driver and the person in the bunk.

For all the physical exertion and exposure to a rough environment, though, drivers get very little exercise. They spend a lot of time sitting behind the wheel and making the same movements over and over.

This limited mobility can lead to structural problems like pain in the back, hip, knee, shoulder, arms, and legs. This is compounded by the fact that many prescription medications that are typically prescribed for these issues have side effects that can be dangerous for someone getting behind the wheel.

How Chiropractic can Help Truck Drivers

Chiropractic care provides truck drivers with a non-invasive, drug free way to treat injuries, manage conditions, and relieve pain. Regular chiropractic care can help correct postural habits that can expose the body to injury or move the body out of balance and the spine out of alignment. Often, it can identify emerging issues before they become a problem.

When a driver first visits a chiropractor’s office, he or she will go through a thorough check up and assessment to determine their needs and goals. The chiropractor may recommend certain lifestyle changes and show them some exercise they can do in the truck or while they are on the road as well as ways to minimize the effects of the activities their job requires.

Some of the larger truck stops are now offering drivers access to medical and chiropractic services which allows them to get treatment when they need it. Sometimes a driver is out for several weeks at a time and may not be able to get to their regular chiropractor for an adjustment. However, it is still a good idea to have a regular chiropractor at home and keep regular appointments so you can stay healthy and on the road.

How School Teachers Can Benefit From Chiropractic

Posted on 06.29.20 | Leave a Comment

Teachers go through a lot in a day. They spend hours on their feet. They bend, stoop, and lift, hunching over students’ desks helping them and carrying heavy books. They sit at a desk, grading papers. It’s no wonder so many of our educators complain of neck and back pain! The good news is, regular chiropractic care can help alleviate those symptoms so that teachers can keep doing what they do best – sculpting young minds.

Research shows that back pain is a common complaint for teachers. When you factor in the mental stress as well as the physical demands, it is easy to see how they could have problems with aches and pains. Chiropractic care offers a proactive approach to health care and overall wellness to keep teachers pain free.

Why Teachers should Seek Chiropractic Care

When you are juggling home, family, and career, it is easy to put your health on the back burner. You may start out ignoring that twinge of pain in your lower back, or those headaches that you get now and then. But if left untreated, these problems can worsen.

That occasional back pain could turn into a full-time ordeal, affecting your arms, legs, even your feet. The occasional headaches could steadily increase in intensity and frequency until it seems you can’t go a day without one.

When your body is bombarded with pain it affects every aspect of your life. Even low-level pain that is constant can lower your performance on the job and at home. It can cause irritability, difficulty concentrating, and fatigue. Your students suffer; your family suffers. It is really worth it?

Chiropractic care is a proactive approach to better health both mentally and physically. It will help you stay on top of your game so that you function better in the classroom as well as at home.

When you feel better you will have more energy to do the things you enjoy. Even once a week or once every two weeks in a chiropractor’s office can make a world of difference in how you feel and how you function.

What Chiropractic won’t do for Teachers

Chiropractic is a natural approach to health care. It provides patients with a non-invasive, medication free way to manage their pain. The teacher who seeks out chiropractic care will not be prescribed mind-numbing medications that upset the stomach and inhibit your performance in the classroom.

It won’t prescribe invasive procedures that require time off work and out of the class while you recuperate. Medical doctors often just treat just the symptoms without every addressing the root of the problem. This is an almost sure-fire guarantee that your problems will return because they were never resolved.

Chiropractic seeks to find the cause of the problem so that the pain can be managed, not just temporarily relieved.

How Chiropractic Benefits Teachers

When you visit a chiropractor, he or she will do much more than just adjust your neck and back. They may discuss with you the activities you enjoy, what your schedule is like, and how you spend your day.

While they will realign your spine and bring your body back into alignment, they will also help you in other areas as well. This translates to fewer sick days, less pain, and increased effectiveness in the classroom.

Chiropractic provides a whole-body approach to wellness. It sees the patient, treating the underlying causes, not just the symptoms.

Your chiropractor may offer nutrition and dietary advice, advising you to lose weight, eliminate certain foods from your diet, or add certain foods. They may recommend lifestyle changes like quitting smoking or incorporating exercise into your daily routine.

You may be given supplements that support your immunity, joints, or overall health. By treating the whole patient, chiropractic is more effective and will greatly improve the patient’s quality of life.

Pregnancy: How Your Body Changes

Posted on 06.29.20 | Leave a Comment

A woman’s body undergoes many transformations during the nine months of pregnancy. Some of these changes are visible, such as an expanding belly, while others, such as morning sickness and backaches, may not be as visible but equally well known. Then there a few body changes may be unexpected and catch some women by surprise.

Why it Matters:

During pregnancy, the hormone Relaxin is produced to help loosen the joints and ligaments of the pelvis to best prepare the body for birth. Relaxin not only relaxes those ligaments in the pelvis, but also stretches other joints and ligaments all over the body.

This is one reason pregnant women develop back pain or sciatica (pain that starts in the back and travels down the leg into the foot).

As those ligaments become looser and the body’s center of gravity is pulled forward by a growing baby, a woman’s low back can become over-stressed by these biomechanical changes, resulting in pain.

Relaxin is a hormone produced during pregnancy that relaxes the joints and ligaments to prepare the body for birth.
What’s more, the other joints and ligaments of the body also become “looser” due to Relaxin, which can lead to changes in the body’s movement patterns.
These changes, while welcomed, often result in low back pain and other joint pains throughout pregnancy.

Next Steps:

Pregnancy is a special time in a woman’s life, and a unique time for the body. The changes that help guide a successful birth process can also wreak havoc on a woman’s back and joints. If you or an expecting mother you know are looking to find natural pain relief solutions, give us a call. We’re happy to evaluate you and work with your birth team to provide non-invasive, safe, effective care that can help keep you active through all three trimesters!

3 Tips To Increase Your Flexibility

Posted on 06.22.20 | Leave a Comment

Flexibility is something that many people would like more of, but few know how to achieve it. If they do, they don’t do anything about it. This is because flexibility training is often seen as difficult, painful, and time consuming. It is also significantly underestimated. Why bother getting flexible if you aren’t an athlete or dancer? Why do regular people need to improve their flexibility? The answers to these questions may surprise you. You also might find that improving your flexibility is easier than you think.

Why is flexibility important?

Flexibility is a key component of keeping your body fit and healthy. Research shows that people who are more flexible are better able to reach their optimum fitness level.

It can also help to prevent injury and reduce your risk of conditions like arthritis and other chronic diseases. They also have a better range of motion and mobility as they age.

Muscles that are flexible have the potential to become stronger. This can help increase metabolism and improve fitness level.

A body that is more flexible can also carry out day to day activities easier and have less chance of injury. Blood flow is increased and circulation is improved which also helps to prevent chronic conditions like kidney disease and diabetes as well as heart disease.

Stretch for upper body flexibility

This upper body stretch also helps improve your posture. It is also great if you are largely sedentary throughout the day, such as sitting at a desk for extended periods.

Stand or sit in a chair, back straight, chin level, feel slightly apart and knees soft.
Put your hands behind your head, elbows out, chin tucked.
Gently press your head forward to feel the stretch through your neck, shoulders, and upper back; hold for five seconds.
Tilt your head back so that your chin is pointing toward the ceiling. Place the heels of your hands on your forehead and gently press to get a stretch through the front of the neck and the arms; hold for five seconds.
Bring your head to the start position, chin parallel to the floor, neck straight.
Put your right hand on the top of your head and gently press as if you are trying to touch your right ear to your right shoulder and feel the stretch along the left side of the neck and shoulder; hold for five seconds.
Put your left hand on the top of your head and gently press as if you are trying to touch your left ear to your left shoulder and feel the stretch along the right side of the neck and shoulder; hold for five seconds.
Raise your hands over your head and clasp your hands. Stretch and lift your body, lengthening your spine.
Release your hands and bend to the right, using your right hand to grasp your left elbow and gently pull it to the right. Hold for five seconds.
Raise your hands over your head and clasp your hands. Stretch and lift your body, lengthening your spine.
Release your hands and bend to the left, using your left hand to grasp your right elbow and gently pull it to the left. Hold for five seconds.

Stretch for lower body flexibility

This is a great stretch for women who wear high heels or for cyclists and people who walk, run, or use an elliptical machine.

Sit on the floor with your legs straight in front of you, feet together, knees soft, and back straight.
Slowly bend your right knee and lean back if necessary, using your right arm as a support behind you. Place your left hand under your left knee and flex your toes toward the ceiling, feeling the stretch through your calf. Hold for five seconds.
Stretch both legs out straight in front of you.
Slowly bend your left knee and lean back if necessary, using your left arm as a support behind you. Place your right hand under your right knee and flex your toes toward the ceiling, feeling the stretch through your calf. Hold for five seconds.
Roll onto your back with your knees bent toward the ceiling and feet flat on the floor.
Gently bring your right knee to your chest, holding it with your hands to get a nice stretch. Hold for five minutes.
Return to the start position, on your back with your knees bent and feet flat on the floor.
Gently bring your left knee to your chest, holding it with your hands to get a nice stretch. Hold for five minutes.
Return to the start position, on your back with your knees bent and feet flat on the floor.

Stretch for flexibility in the back

This stretch is very good for low back pain.

Lie on your stomach keeping your legs straight, knees soft, and feet shoulder width apart.
Place your hands under your shoulders, palms down on the floor and push your upper body up so that your back is curved with your lower body still on the floor. Tilt your head back for more stretch. Hold for 10 seconds.
Lower your upper body back to the mat and slowly roll over to your hands and knees.
Keep your knees shoulder width apart and your back straight.
While on your hands and knees, tuck your chin and round out your back, pushing it towards the ceiling, feel the stretch through your entire back. Hold for 10 seconds.
Return to the start position with your knees shoulder width apart and your back straight.
While on your hands and knees, lift your chin, stretching it upwards and drop your back so that your spine curves toward the floor. Hold for 10 seconds.
Return to the start position with your knees shoulder width apart and your back straight.

What You Should Know About Herniated Discs

Posted on 06.22.20 | Leave a Comment

The spine is a very intricate structure and when one component fails to function properly it can affect the entire body, causing pain and loss of mobility. Tiny bones, called vertebrae, are stacked on each other to form the spine. They are joined in such a way to facilitate movement, flexibility, and a wide range of motion. There are small, fluid-filled discs that rest between each vertebra, providing a cushion between the bones. When one of these discs becomes damaged it can affect the surrounding nerves, causing pain and making movement difficult. A herniated disc is one of the most common spinal disc issues.

What is a Herniated Disc?

A herniated disc is a common spinal condition that typically affects the cervical spine (neck region) or the lumbar spine (lower back), although it can occur in any part of the spine. Most often, a herniated disc occurs at the L4 – L5 and at the L5 – S1. This is because this portion of the spine, the lumbar region, bears the bulk of the body’s weight.

It is often referred to as a ruptured disc or slipped disc and occurs when the disc moves or slips out of place. It can also be the result of a disc that has a small tear and is leaking the jelly-like substance that is inside. This can put pressure on the surrounding nerves, causing pain and discomfort.

What are the Progression and Symptoms of Herniated Disc?

There are four stages of a disc herniation:

Disc protrusion
Prolapsed disc
Disc extrusion
Sequestered disc

The first two stages are called incomplete herniations while the last two stages are called complete herniations.

Symptoms of a herniated disc may increase or worsen as the condition progresses although some patients do not experience any at all Typical symptoms include:

Pain in the affected area
Tingling
Numbness
Weakness
Leg or arm pain
Loss of reflex
Loss of mobility
Loss of flexibility
Decreased range of motion

What Causes Herniated Discs?

A herniated disc can have several causes. The most common are aging and degeneration, overuse, and normal wear and tear on the body.

A herniated disc resulting from an injury or trauma, such as a blow to the back, is less common, but it does happen. Because the back does bear most of the body’s weight, it can put a significant amount of pressure on the spine and discs. Over time, the discs may begin to weaken and a herniation can occur.

Injury or trauma that results in a herniation may include a car accident that involves sudden jerking, or incorrectly lifting heaving objects can put excessive pressure on the spine, causing it to herniate.

How is a Herniated Disc Diagnosed?

A physical examination is usually the first step in diagnosing a herniated disc. The physician or chiropractor will examine the spine while the patient is standing, then while they are lying down. Depending on the severity and location of the herniation, they may note a decrease in spinal curvature.

Radicular pain will also be assessed, when the spine is unmoving, while in motion, and when pressure is applied. Other tests may also be administered. X-rays may also be taken, but an MRI is usually more accurate and provides greater detail.

What are the Treatments for Herniated Discs?

Medications may be recommended or prescribed, including NSAIDs, narcotics, muscle relaxers, and anticonvulsants. Some doctors may advise cortisone injections to reduce inflammation. Physical therapy may be recommended as a stand-alone treatment or in conjunctions with other treatments. Surgery for herniated discs is rare and usually reserved for a last resort option.

Chiropractic has been very effective in helping patients manage their pain and regain their mobility so they can return to their normal life. Therefore, it should be your first option for treatment before you go down the road with drugs or surgery.

The Health Benefits of Spinal Adjustments

Posted on 06.22.20 | Leave a Comment

Exciting new research indicates a surprising array of health benefits may come from receiving regular spinal adjustments. Whether you’re recovering from an injury, looking to stay active for years to come, or looking to achieve peak human performance, spinal adjustments may be a smart choice to improve your quality of life.

Why it Matters:

One of the top benefits of spinal adjustments is that they can dramatically reduce your aches and pains. Before improving our performance, we need to break through any chronic pain cycles, and spinal adjustments are fantastic at lowering most all types of musculoskeletal pain.

Improving your quality of life by restoring functional movement patterns is another terrific benefit of spinal adjustments. In fact, many research studies show that people receiving spinal adjustments report a higher quality of life than those who aren’t.

Sport specific performance improvements are yet another fantastic benefit of receiving spinal adjustments. Achieving optimal flexibility, biomechanics, range of motion, and movement are all reasons why many leading athletes get adjusted consistently as part of their training.

Spinal adjustments can improve your range of motion, decrease your aches and pains, and improve your functional ability.
A growing number of people use spinal adjustments to maintain peak performance, even if they don’t have pain.
People receiving spinal adjustments tend to report a higher quality of life than those who aren’t.

Next Steps:

Getting out of pain is the first step towards improving your quality of life. Nearly every major healthcare organization supports the use of spinal adjustments as a front-line care option for overcoming aches and pains. We love working with people who are looking to find relief and are ready to take proactive steps towards staying active and enjoying the additional health benefits of proactive care. If that sounds like you, we invite you to connect with us today!

Science Source(s):

Group and Individual-level Change on Health-related Quality of Life in Chiropractic Patients With Chronic Low Back or Neck Pain. Spine. 2019.

What is an acromioclavicular joint injury?

Posted on 06.16.20 | Leave a Comment

When most people think of chiropractors, the first thing that comes to mind is back pain. However, chiropractic care can be used to treat a variety of conditions from joint pain to migraines. When a patient comes in with complaints of pain in the shoulder and restricted motion in the joint, one possible diagnosis may be acromicioclavicular (AC) joint injury. While it is often an injury that is common among athletes, it can happen to anyone. Fortunately, chiropractic is a very effective treatment.

What is an acromioclavicular joint injury?

There are two bones, the clavicle and acromion, that make up the AC joint. Four ligaments hold the joint together. When those ligaments are strained to stressed, it results in an AC joint injury, often causing at least some joint separation. AC injuries fall into one of two categories: overuse and traumatic.

Overuse injury occurs over a period of time and is caused by excessive stress on the joint that is repeated or consistent. This causes damage to the cartilage and can lead to AC joint arthritis.

Traumatic injury occurs when the damaged ligaments cause a disruption of the joint called a shoulder separation. This is different from a shoulder dislocation which involves the actual ball and socket shoulder joint.

What causes acromioclavicular joint injury?

The cause of an AC joint injury depends on the type of injury.

Overuse AC joint injuries is caused by overuse and is commonly seen in people who perform tasks that involve lifting heavy weight (including military or bench presses) or that perform physical labor that involves often stretching their arms over their heads.

Traumatic AC joint injuries are often caused by a fall. The person may fall and land on their shoulder or fall on their hand then they put it out to brace their fall. It is often seen in cyclists who are involved in crashes, football players when they are tackles, or a laborer who falls from a high place, such as a ladder. These injuries are graded from mild to severe, depending on how much the separation there is in the joint.

What are the symptoms of acromioclavicular joint pain?

A patient with AC joint pain may experience the following symptoms:

A bump that sits above the shoulder and is easily visible
A catching sensation or popping sound when the shoulder moves
Pain and swelling in the shoulder
Loss of range of motion of the shoulder
Loss or decrease in shoulder strength
Tenderness and swelling over the AC joint
Pain when lying on the affected side
Discomfort and pain in the shoulder when performing activities that place stress on the AC joint, including:
- Carrying heavy objects at the side
- Reaching across the body
- Lifting objects overhead

What are the treatments for acromioclavicular joint pain?

Mild cases of traumatic AC joint injuries are often treated with physical therapy and chiropractic. Ice, rest, and immobilization can also be used to manage the pain.

Overuse AC joint injuries can also be treated with immobilization and ice as well as physical therapy and chiropractic. More severe cases may require surgery. Doctors may prescribe muscle relaxants, pain medication, or NSAIDs to help manage the pain.

Is chiropractic for acromioclavicular joint pain effective?

Chiropractic has been proven to be very effective for AC joint pain. The chiropractor performs what is called an AC adjustment which involves manipulation of the shoulder.

While it can be a little uncomfortable for the patient, it is one of the best ways to quickly decrease the pain. After the procedure, the chiropractor may recommend icing the area to minimize or prevent swelling and pain. Regular chiropractic care can ensure continued mobility and continued decrease in pain.

What You Should Know About Frozen Shoulder

Posted on 06.16.20 | Leave a Comment

The shoulder bears the brunt of a lot of work even in day to day activity. When something goes wrong, it can dramatically impact a person’s quality of life. The joint itself is quite complex with a wide range of motion and that ability can become compromised due to overuse, injury, or age. The goal of the chiropractor is to keep the shoulder moving naturally and ensuring that it is pain free. Frozen shoulder syndrome is one common condition that affects the shoulder, limiting mobility and causing pain. Chiropractic is an effective treatment that helps patients regain range of motion and decrease or eliminate their pain.

What is frozen shoulder?

Frozen shoulder, or adhesive capsulitis, is characterized by pain, stiffness, and limited range of motion of the shoulder joint. It can occur as a result of overuse or after an injury, but can also be caused by diabetes or other diseases or even stroke.

It happens when the tissues that surround the joint become stiff and scar tissue begins to form in the area. Shoulder movements become painful and difficult. It typically has a gradual onset, then goes away just as slowly. It can take a year or longer for the condition to subside.

What are the symptoms of frozen shoulder?

There are three stages of frozen shoulder and from onset to resolution. It develops gradually and subsides just as slowly with each stage lasting several months.

Stage 1 – Freezing Stage – The shoulder experiences pain during movement and the range of motion begins to decrease.
Stage 2 – Frozen Stage – The shoulder is stiffer but the pain may begin to decrease. However, using becomes increasingly difficult.
Stage 3 – Thawing Stage – The shoulder begins to “loosen” and the range of motion begins to return.

Some patients may experience worsening pain at night which can lead to sleep problems.

What causes frozen shoulder?

Frozen shoulder often develops when the patient ceases normal use of the joint due to injury, pain, or a chronic health condition. There is no single cause of frozen shoulder; it can be caused by any problem involving the shoulder that prevents the patient from maintaining full range of motion.

It can also happen when the capsule that encases the connective tissue of the shoulder becomes thick and tight. The movement of the shoulder joint is restricted, impacting its ability to move.

People who are 40 and older tend to be more at risk for frozen shoulder, and it occurs more often in women.

Patients who have had prolonged mobility of the shoulder or their shoulder has been completely immobilized are also at risk. These mobility issues may result from conditions including:

Broken arm
Surgery recovery
Rotator cuff injury
Stroke

Certain diseases can also place patients in the high-risk category for frozen shoulder. Some diseases that may increase that risk include:

Cardiovascular disease
Diabetes
Parkinson’s disease
Underactive thyroid
Tuberculosis
Overactive thyroid

How can chiropractic help frozen shoulder?

The primary treatment for frozen shoulder involves pain management and preserving the shoulder’s range of motion. Over the counter pain relievers like NSAIDs and aspirin are often the first line of treatment. Physical therapy may also be used.

In situations where the symptoms persist, more aggressive treatment may be necessary. Doctors may recommend invasive remedies such as surgery and steroid injections.

However, chiropractic can treat the condition from onset through resolution. Even in instances where the symptoms persist, chiropractic can still be very effective. In fact, it can be as effective as more aggressive measures without drugs or invasive procedures. Regular chiropractic care can help return range of motion to the shoulder and return the patient’s quality of life.

The Health Benefits of Spinal Adjustments

Posted on 06.15.20 | Leave a Comment

Why it Matters:

Spinal adjustments can improve your range of motion, decrease your aches and pains, and improve your functional ability.
A growing number of people use spinal adjustments to maintain peak performance, even if they don’t have pain.
People receiving spinal adjustments tend to report a higher quality of life than those who aren’t.

Next Steps:

4 Tips To Staying Healthy No Matter What Season It Is

Posted on 06.8.20 | Leave a Comment

Some people find it easier to engage in certain healthy activities during different times of the year. For instance, they may enjoy the fresh produce of summer, or going for a run during the cooler days of fall. However, there are some things you can do to stay healthy regardless of the season. These are some good habits you can cultivate and develop for good health, rain or shine, cool weather or warm. By incorporating these four practices into your daily routine you are very likely to see much less of your doctor and enjoy your life a whole lot more.

See a Chiropractor Regularly

Visiting a chiropractor on a regular basis will keep your body balanced and your spine aligned. Chiropractic care has several great benefits including decreased pain, faster healing from injuries, increased mobility, and better flexibility.

What makes it even more preferable is that chiropractic takes a whole-body approach to health issues. This means that when you have a problem such as pain or a medical condition, your chiropractor will work to get to the root of it and treat the condition where it starts while traditional medicine typically focuses on symptoms. Chiropractic care is non-invasive and drug free, a truly natural approach to health care.

Maintain a Balanced Diet

A healthy diet is the cornerstone of good health. You should maintain a diet that includes lean meats, fresh fruits and vegetables, and whole grains. The key is choosing fresh, seasonal foods that are local to your area. Foods grown in their season have certain vitamins and minerals that the body needs for the time of year in which they are ripe and ready.

It is also worth noting that several small studies have found that animal protein can exacerbate pain, specifically osteoarthritis. It does not mean you should stop eating meat altogether because certain types of meat offer significant health benefits. Salmon is a good example. It is loaded with heart healthy Omega 3 Fatty Acids – which, incidentally, also help to reduce inflammation in the body.

Find an Exercise Routing that Works

If you want to be able to move, then you have to start moving. Exercise is extremely important for maintaining a healthy lifestyle. The problem is, many people believe that the only way they can exercise is by joining the gym or going for a run which has to be done in good weather. This simply isn’t so.

There are plenty of things you can do indoors, even in small spaces or while on vacation, to get some exercise. If you have problems with mobility, walking is an excellent option but even gardening is great.

Also, women over 40 should do weight bearing exercises several times a week to ward off osteoporosis. Furthermore, exercise is a great complement to chiropractic. It helps to keep your body flexible and increases your range of motion. Three to five times a week for 20 to 30 minutes is all you need.

Get Good Sleep

Good sleep is one of the most underrated keys to good health. When you sleep it gives your brain and body an opportunity to refresh and heal. The discs in your spine are rehydrated, your body relaxes, and you less susceptible to stress when you are well rested.

On average, adults need anywhere from seven to nine hours of sleep a night in order to reap the full benefits. Take time to set up your bedroom for good sleep: a comfortable mattress, a good pillow (they can wear out so change them regularly), a cool, dark, quiet room, and a relaxing environment that may include white noise or lavender scent. Make your bedroom as comfortable and sleep inducing as possible.

Good health practices don’t have to be complicated or difficult. Start with small steps and let those behaviors become habits. Good health habits will help you have a long, full life.