Are You In Muddy Water About How to Drink Water?

Water

12 Tips to Make Sure You Are Drinking Water the Right Way.

We all know that water is critical to good health and we’ve been barraged with the rules and warnings about water consumption.  We are definitely wading in muddy water when it comes to how to drink water.   This article aims to clear a few things up so that you can drink water the right way.

I have used the tips in this article myself.  Recently my co-workers and I decided to do a water challenge. We all agreed to drink a gallon of water each day for 7 days straight. We all knew the benefits of drinking water but the challenge provided both support and accountability. Before I started my water challenge I put together a plan. I calculated the amount I needed in an ordinary day and made a few quick guidelines to keep me on track.  After choosing the perfect 16 ounce (BPA free) water bottle, I calculated how much water an hour I needed to drink. By breaking down my intake, and giving myself achievable goals I was able to successfully reach my goal!   I was more energized, my skin felt great, and my stamina was amazing during my workouts.   Even better was that the challenge helped me create a healthy habit that I still embrace.

The amount of water you consume everyday plays an important role in maintaining good health.  Drinking water regularly in an adequate amount has many health benefits.  To maintain good health, experts have recommending eight to ten glasses of water a day.  However, recommendations have been open for debate.  Some experts say that the amount is different for each person depending on their size and activity level.  Simply put, the larger and more active you are the more fluid you will need. According to Dr. Keith Ungar, of Functional Endocrinology of Ohio, “A good rule of thumb is to consume half of your body weight in ounces of water.“ [Click to Tweet]

Regardless of the differing advice, there are plenty of good reasons to drink more water.  Water makes up about 2/3 of who we are.  Every system in our body depends on it.  Drinking water can improve your immune function, digestive system, mood, memory and complexion.   Drinking more water can also help control your calorie intake, fight fatigue, boost energy, prevent dehydration and headaches.  The health benefits of drinking water are vast and simple to achieve if you put your mind to it.

While there are plenty of benefits to drinking water it is also possible to overdo it.  Assess your body’s needs, your activity level and the climate to decide the right amount for you.  Below are some basic guidelines for drinking water the right way along with some great tips to help you add more water into your daily routine.

How we drink water is just as important as how much we drink.  Drinking water the right way will help your physical body thrive.  Dr. Keith Ungar encourages sipping water as oppose to chugging.  Sipping water throughout the day will give your body the chance to absorb it.  When you chug water, it is likely to run right through you robbing you of the benefits.

The temperature of your drinking water is also important.  Sipping on cold water during your workouts will hydrate the body of lost fluids and help to cool down the core body temperature.  Studies have shown that drinking cold water can actually boost your metabolism and burn up to an extra 70 calories per day.  Sipping on cold water when you have a fever is also a method of cooling down the core body temperature. It is extremely important to sip water during a fever to keep from becoming dehydrated.

Ayurvedic medicine states that drinking warm water in the morning helps to stimulate digestion.  Drinking water either warm or at room temperature can also help with headaches and inflammation because it helps to stimulate blood flow to the tissues.

With this in mind I have added some tips that have helped me to meet my goals.

12 tips to incorporate water into your daily routine

  1. Calculate the proper amount of water for you. Again, a good rule of thumb is to divide your total body weight in half and drink that amount in ounces.
  1. Track your daily water intake by adding an app to your phone. I recommend the free app  Waterlogged. The app offers charts and reminders to keep you going. It is available for IOS and Android phones.  Visit your app store to see what is available to you.
  1. Drink a glass of water when you wake up in the morning while your morning java brews.
  1. Designate your own BPA free drinking container for the day. Know the measurement so that you can keep track of your intake.
  1. Drink a glass of water with each meal. Add a slice of lemon to help your body gently detoxify.
  1. Drink a glass of water in between meals to curb your appetite.
  1. Make it a point to get up, take a short walk and get some water throughout the day. Set an alert on your phone to get you moving throughout the work day.
  1. Drink water before, during and after exercising to replenish your fluids.
  1. Challenge your co-workers, family and friends to drink more water throughout their day.
  1. Keep your water bottle in plain view so that you remember to drink.
  1. Trade that soda for a refreshing soda water. A great healthy alternative!
  1. Spice up your water with cinnamon sticks, mint leaves, cucumbers, sliced/frozen fruit, etc. [Click to Tweet]

Water is simply Mother Nature’s perfect beverage!  I urge you to drink more water.  Your mind, body and skin will thank you for it!

Joy Vale
May 20, 2015

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, and Dr. Jessica Eckman, Chiropractic Physicians

Sources:

“12 Unexpected Reasons To Drink More Water in 2015.” Greatist. N.p., n.d. Web. 13 May 2015. <http://greatist.com/health/reasons-to-drink-water>

“Water: How Much To Drink, Water Content of Foods, Too Much Water, and More.” WebMD. WebMD, n.d. Web. 13 May 2015.

“When Life Gives You Lemons, Make Lemon Water.” – SiOWfa13: Science in Our World: Certainty and Controversy. N.p., n.d. Web. 13 May 2015. <http://www.personal.psu.edu/afr3/blogs/siowfa13/2013/09/when-life-gives-you-lemons-make-lemon-water.html>

“The Art of Drinking Water: 10 Ayurvedic Tips for a Happily Hydrated Body. ~ Julie Bernier.” Elephant Journal. N.p., n.d. Web. 13 May 2015.

“Waterlogged – Drink More Water, Track Daily Water Intake, Get Hydration Remiders.” App Store. N.p., n.d. Web. 14 May 2015.

“Which Is Better: Drinking Cold Or Warm Water?” Healthy and Natural World RSS. N.p., 20 Nov. 2014. Web. 14 May 2015.

 

10 Reasons To Turn Your Body Upside Down Every Day!

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Act Like a Kid and Go Upside Down – Your Body Will Love It!

Did you know that Hippocrates use inversion exercises dating all the way back to 400 B.C.? Chiropractor Dr. Robert Martin introduced inversion therapies to America by in the 1960’s. Inversion is any activity done upside down to stretch and lengthen the spine. [2] It is mainly used to providing pain relief and reduce stress from a person’s back and neck. [2] Some inversion exercises include specific yoga poses, some Pilate’s moves and inversion therapies performed with gravity-defying machines such as inversion tables and chairs.

I use to attend a breathing and meditation yoga class every week. During this class I noticed the instructor would make a point of having us do at least one inverted or upside-down position. After class one day I asked her if there was a meaning behind this. The instructor went told me about how healthy it was for your heart and mind to almost “reset” the blood that is circulating in your body. It peaked my interest so I looked into the benefits of going inverted and wanted to share them with you.

Ten Great Reasons to Invert Yourself

1.) Relieves spinal pressure by increases the space between individual vertebrae and lengthening the spine. This helps reverse the compressing effects of running, jumping, sitting, and standing

2.) Strengthens your ligaments to help prevent bones accidentally breaking. [3]

3.) Improve circulation in the cardiovascular and lymphatic systems. [1]

4.) Increased blood flow moves metabolic waste such as lactic acid out of tissue more efficiently. This helps detox the body and strengths your immune system. [Click The Link to Tweet] [2]

5.) Increase blood circulation to the brain which gives brain cells more oxygen. This increased blood flow helps improve memory, concentration, and awareness. [2] Inversion may also be helpful with recovering from traumatic brain injuries (ask your doctor before trying).

6.) Reversing gravity rushes nutrients and oxygen to your face which removes toxicity including acne. [Click the Link To Tweet] It also stimulates your facial capillaries and hair follicles.

7.) It will make you happier!  Inversion flushes your adrenal glands causing them to release neurotransmitters and endorphins which make you feel happy. [Click Link to Tweet] These happy hormones can help counteract depression, mood swings and seasonal affective disorder. [2]  Upside Down Smiley Face

8.) It also helps reduce anxiety and anxiousness by stimulating your parasympathetic nervous system, which produces feelings of relaxation and calmness.

9.) Helps move along the digestion process in your colon and can help relieve forms of indigestion.

10.) Relieves muscle tension for a better night sleep. A study conducted by LJ Nose showed muscle tension declined by more than 35 percent within 10 seconds of inverting. [2]

Different Ways to Invert Yourself

  • Yoga poses that involve any movement where your legs are over your head or your head is pointing downward.
    • Downward facing dog             Yoga Pose 10
    • Supported shoulder-stand
    • Supported head stand
    • Plow pose (advanced yogis only)
  • Using an inversion table, bar, or chair
  • Doing a Handstand

*PLEASE READ: “Inversion exercises have been found to increase both blood pressure and pressure behind the eye in healthy people. Because of these findings, inversion therapy is not recommended for those with high blood pressure, glaucoma or spinal instability and patients taking anticoagulants or aspirin therapy. Inversion therapy is also not recommended for pregnant women, stroke patients, and those with detached retinas. Seek the advice of a qualified health professional before beginning any program involving inversion exercise.” 2.

I hope you found this information useful and interesting. Please share below any inverted exercises you practice and how they have helped your life.

Missty L. Klinger
March 9, 2016

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

*image https://www.flickr.com/photos/jerkhaircut/5451931890/galleries/

  1. Jennifer Arnett and Demand Media. (2014). What Is Inversion Exercise? http://woman.thenest.com/inversion-exercise-10616.html
  2. Gillian Mandich and Angela Peters (2013). Six detoxifying health benefits of inversions. http://www.chatelaine.com/health/wellness/the-health-benefits-of-inversions/
  3. (2015). These Are Just Some Of The Many Benefits Of Inversion Therapy. http://www.energycenter.com/grav_f/benefits.html#dep

You Can Have a Stress-Free Holiday!

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The staff at Real Wellness Doc will be taking a much deserved blog-writing holiday until January 6, 2016.  I thought I’d give you a couple of links to a few of our previous articles though to help you have the best holiday season ever!  Have a joyful holiday season. See you next year!

One Tool Can Help You Enjoy Every Holiday Moment!

Slow Down – Happiness is Trying to Find You.

13 Ways to Make Meditation Part of Your Morning Routine

Are Your Neurotransmitters Ready for the Holidays?

Are You Thinking Above the Line?

Take a Walk on The Healthy Side.

A Beginner’s Guide to Yoga

Walk Your  Way to Happier, Healthier You!

15 Smart Strategies to Reduce the Negativity in Your Life

Are You A Victim of Stress? Stop and Be a Hero Instead!

9 Tools To Kick Your Anxiety to the Curb

Can You Really Sleep Like a Baby?

Improve Your Attitude and Improve Your Health

Stop Breathing and Start Singing

Caroline Boardman
December 21, 2015

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.

Slow Down – Happiness is Trying to Find You

Slo Flo Headline Pic

Slow Down and Take Time To Smell The Roses…

Slowing down is hard to do! I’m working on it.  I am a women always trying to do it all.  As a wife, mother, daughter, sister, friend and a women devoted to her career I continue to struggle with finding my balance.  I’m working on breaking the habit of being busy and live a slower more intentional life! I need to stop to smell the flowers…sing in the shower… say good morning to my neighbor… have lunch with a friend…take a different route home… watch the sunset…and make sure I tell everyone I love “goodnight”.  I want to take advantage of the small moments! I aspire to be a better person, to live in the moment and to appreciate life and all that comes with it.  After all, the happiest people don’t necessarily have the best of everything, they just make the best of everything! [Click to Tweet]

Getting a great start to my day has been key to my slowing down and becoming more mindful in the moment.

Below is a sequence of Sun Salutations that I have incorporated into my morning routine.  By taking a few moments to invest in ourselves we will be much better suited to face the day.  So why not make the most of those first few moments of your day? Simply follow the sequence of poses, holding each pose for as long as it feels good.  Slowly waking your body, elongating the spine, getting the blood flowing, breathing deeply and working out the kinks.  Follow this sequence in a series of 3 or simply listen to your body each day. Maybe just start with one sequence and work up to 3 sequences a day.

I invite you to Slow down….take time to invest in yourself, others and those small moments…and let the happiness catch up to you. [Click to Tweet]

Yoga Pose 1 Yoga Pose 2 Yoga Pose 3
Tadasana                               Ardha Uttanasana               Uttanasana
(mountain pose)                  (half way lift)                         (standing forward bend)

Yoga Pose 4 Yoga Pose 5 Yoga Pose 6
Uttihita Chaturanga            Prep for Bhujangasana      Bhugangasana
Dandasana (plank pose)                                                    (cobra pose)

Yoga Pose 7 Yoga Pose 8 Yoga Pose 9
Urdhva Mukha Svanasana Marjaryasana                       Bitilasana
(upward-facing dog)          (cat pose)                              (cow pose)

Yoga Pose 10 Yoga Pose 11
Adho Mukha Svanasana    Balasana
(downward facing dog)     (child’s pose)

Joy Vale
November 11, 2015

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

Sources:

“Stop and Smell the Roses: 5 Ways to Be Present Now.” ‘positively Present’ N.p., n.d. Web. 02 Nov. 2015.
Photograph’s of and by Ashleigh Vale, My Favorite Yogi.

 

Take a Walk On The Healthy Side

Untitled design (7)  3 Reasons to Incorporate Locomotion into Your Daily Routine (or on the Dance Floor).

Stroll, saunter, amble, hike, toddle, stride, walk.  “Walking”-As defined by Wikipedia, “one of the main gaits of locomotion among legged animals, and is typically slower than running and other gaits.”[1]  We wait with eager anticipation for our children to start walking, then watch them frantically as they walk from one dangerous situation to another.  We walk to the playground, school, our best friend’s house, the corner store, as children.  We walk to classes in college.   Then, we stop.  We start driving, riding with others, or taking public transportation.  The longest walk most of us get is from our car to the store in the grocery store parking lot.

Walking is a privilege we don’t appreciate as much as we should.   As society grows more sedentary and mechanistic, we begin to lose touch with the primitive reflexes that help to keep our brains in balance.  We often neglect to stop and smell the roses.  I would like to take the time to refresh your memory about the benefits of walking.  We must all exercise in one form or another and appreciate the abilities that we all hold as people.  The best part is that, unlike many other physical activities, we can enjoy the benefits of walking from toddlerhood through the golden years {Click to Tweet} as we walk through this journey called life.

 The Benefits

  1.  Better Health

As Hippocrates said, “[w]alking is man’s best medicine.”    It has been well understood for many centuries that walking can help the body fight off certain disease.  “In a recent study of nearly 33,000 men and women, it was found that walking 3.5 hours per week decreased the risk of stroke in women by over 40%, though not in men. Walking has long been known to improve many health indicators associated with heart and blood vessel diseases. A lot is said about the benefits of walking to prevent blood vessel or ‘circulatory’ diseases, and now comes more proof: an extensive study examining tens of thousands of men and women revealed that walking about 3.5 hours per week significantly decreased the chances of having a stroke – by 43% – though only in women.”[2] Walking is can also help with “deflecting diabetes, . . . getting off of meds (with approval from prescribing doctor), decreasing fibromyalgia pain, [and] reduc[ing] the possibility of stroke[.]”[3]

2.  Inspire Others   If others see you out walking, it can inspire them to take action in their own lives; to maybe take that extra step literally and figuratively.  It’s like Gandhi said, “[b]e the change you want to see in the world.”  If you decide to go out walking, you could motivate a random onlooker to put on their walking shoes on and go for a hike.

3.  Save Money and Your Relationships.    Walking is also great for “souping up your sex life, saving on gym costs, . . and saving your mind.” {Click to Tweet} [4]

Multiple fitness gurus recommend that you should walk at LEAST 10,000 steps per day!!![5]  You may ask, who the heck is going to sit and add that all up?  Here’s the great part – you don’t have to!!  These days there are so many great options to track how many steps or the total distance you walk in one day.  I still prefer a good old trusty pedometer, which will count the steps you take and then convert that number into distance.  For the techies out there, there are lots of higher tech options, like the Fitbit, the Apple Watch, etc. that can track your steps, distance, calories burned, and many other things.  Click here to read about the latest and greatest fitness trackers.

So, next time you are parking at the grocery store and you are looking for the spot closest to the building, take a look towards the far horizon of the parking lot and set your compass there.   Your pedometer will be happy, which means more benefits for you!!

So, whether you Walk This Way, Walk Like an Egyptian, Walk Like a Winner, Walk on the Wild Side or decide to do some Walking in Memphis or any other city – just walk! {Click to Tweet}  And, today, invite your Mom to come along.  Happy Mother’s Day!

Dr. Andrew Kender
May 10, 2015

www.balancingyourchemistry.com
info@feohio.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians

[1] http://en.wikipedia.org/wiki/Walking
[2] www.trimdownclub.com “Stroke” (Huerta JM et al. 2013;44(1):111-8).
[3] www.rodalenews.com, “8 Astonishing Benefits of Walking
[4] www.thewalkingsite.com
[5] Id.

A Beginner’s Guide to Yoga

Yoga Picture            A Beginner’s Guide to Yoga

Raising a family and having a fulfilling career has not come easy for me.  I’m sure I am not alone.  Trying to find balance in this fast paced world, juggling family, a career, housework, deadlines, baseball games and choir concerts, can leave one feeling overwhelmed, exhausted and completely stressed out.  This is exactly where I landed. I found myself just going through the motions – essentially showing up where needed.  As my children were growing right before my very eyes I began to realize how quickly time was passing by.  I became acutely aware of the fact that I had lost sight of the bigger picture. I was missing out on all the little things that I would soon come to realize were really the biggest things.  I no longer wanted to go through the motions I wanted to get back to living with intention and to actively participating in my own life!    If I was going to pour all of my energy into something, I wanted do things that mattered…this is where my yoga journey began.

I started by signing up for a beginner level class at the local YMCA.  The class  was 2 times per week and worked perfectly into my schedule.   The more I practiced, the more I wanted to learn. The more I learned, the more I wanted to practice.  The benefits were almost immediate.  I was able to breathe and sleep better.  I was more focused at work and overall I felt better!

The health benefits of yoga are well-established.  Practicing yoga on a regular basis cultivates cardio-vascular health, musculoskeletal strength and flexibility.  It reaches every organ system-respiratory, digestive, reproductive, endocrine, lymphatic and nervous.   Yoga cultivates the body’s natural capacity to relax and reduces the negative effects of stress.

There are many forms of yoga and an overwhelming amount of information on the internet, but, in general, yoga focuses on postures (asanas), breathing techniques (pranayama) and meditation (dhyana).   Start with the basics and develop your practice.  Below are 7 quick tips to getting started:

What you will need:  A yoga mat and an open mind.

  1. Choose your location: The comfort of your own home, a local gym or a yoga studio.
  2. Choose a beginner level DVD, online video or yoga class.
  3. Familiarize yourself with the Beginner Poses and how to do them correctly.
  4. Familiarize yourself with Yoga Etiquette.
  5. Familiarize yourself with Basic Breathing Techniques.
  6. Work at your own level and always listen to your body.
  7. Just Breathe.

Yoga has taught me to once again, live with intention, to pour my energy into what truly matters, to be present…and be okay with it.  I still have to deal with everyday stresses, deadlines and problems.  However, they no longer get the best of me.  I can deal with them with confidence, clarity and ease.  In general, I have a more defined sense of purpose in my life. I’ve learned to honor my body and to let go of things that no longer serve my purpose so that I can do more than I once thought possible.  By taking time out for myself, on my mat, I am a better person for everyone in my life.   Carrying my practice with me in my daily routine, I am more mindful, focused and confident. I continue to grow in my life each day as well as in my practice.  This is my journey.

Namaste my friends,

Joy Vale
Client Care Coordinator

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David S. Starkey and Dr. Andrew Kender, Chiropractic Physicians

Visit us at www.balancingyourchemistry.com.

Cope, Stephen. Yoga and the Quest for the True Self. New York: Bantam, 2000. Print.
Kaminoff, Leslie, and Amy Matthews. Yoga Anatomy. Champaign, IL: Human Kinetics, 2012. Print.
“Three Ways Yoga Can Improve Your Career.” www.womensagenda.com.au/guilt-free-zone/health/three-ways-yoga-can-improve-your-career/201306172338#.VQ9CH47F98E>.

Walk Your Way to a Happier, Healthier You!

Walking

#16 Tips to Put More Steps in Your Day

“The principle is competing against yourself.  It’s about self-improvement, about being better than you were yesterday.” – Steve Young

There is no denying the benefits of walking.  Walking is the best possible exercise.  It is a gentle, low impact form of exercise that is suitable for all ages, at any fitness level.  Studies show that even a short 10 minute walk can immediately boost brain chemistry to increase happiness. [Click to Tweet]  Walking boosts endorphins, easing stress, tension and anger.  Walking will help to support a lower body weight, increase metabolism, and strengthen the quadriceps, hip flexors, hamstrings, arms and shoulders.   All it takes is one small step in the right direction!

Paying attention to how much you move is crucial for self-improvement.   Needing some encouragement and motivation to step it up, I recently jumped on the bandwagon and bought a pedometer.  After researching the best pedometer for my lifestyle, I chose the Fitbit Flex.  The Fitbit allows me to measure my distance traveled, track my overall steps in a day, how many calories burned and eaten, my water intake and even my sleeping patterns.    My Fitbit has helped me to stay motivated and has aided in improving my overall health by tracking my activity while encouraging me to move a little more.

 I began using it for a week, going about my normal routine.  Then I looked for opportunities to make small lifestyle adjustments to help me meet my goals.  Below are a few of the ways I have incorporated more activity into my day.

  1. Start using a pedometer and set a goal of minimum steps per day and week.
  2. Make it a nightly routine to go for an after dinner stroll. It’s healthy and will help you digest your dinner.
  3. Take the stairs instead of the elevator, both up and down. Walk up and down the escalator.
  4. Park further away from your office building or the store so that you have to walk farther to the door. [Click to Tweet]
  5. Instead of using the intercom or sending an email, walk to deliver your message.
  6. March in place while brushing your teeth.
  7. During TV commercials breaks, get up and walk around the house. Go get yourself a refreshing glass of water.
  8. Return the shopping cart to the front entrance of the store when done grocery shopping.
  9. Ban drive-thrus all together! Park the car, get out and go in to place your order.
  10. Use the restroom, water fountain and copy machine that is the farthest away from your work area.
  11. Get rid of the remote and actually get up to change the channel.
  12. Eat lunch at your desk and use your lunch break as an opportunity to walk.
  13. When you make a phone call, pace and walk around rather than sitting.
  14. Sign up for a charity walk.
  15. Go on a weekend hike. Ohio is full of beautiful parks and walking trails.
  16. Find a walking partner to engage in conversation or put together a motivational music play list or listen to an audio book. You can get them free from the library.

Being healthy is a lifestyle choice.  Take responsibility for you own health and wellness.  It’s time to step it up…do something for which your future self will thank you!

How do you incorporate more steps into your day?

Joy Vale
August 19, 2015

www.balancingyourchemistry.com
 

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians

To schedule an appointment, click here.

“Why Sustainable Development Has Failed.” 2nd Green Revolution RSS. N.p., 19 July 2009. Web. 13 Aug. 2015.
“Top 10 Health Benefits of Walking Every Day.” Top 10 Health Benefits of Walking Every Day. N.p., n.d. Web. 16 Aug. 2015.

What Is The Right Exercise For Me?

ExerciseWhat is the Right Type of Exercise for Me?

Webster’s dictionary defines it as “the act of exercising.”  That’s helpful!   We all know that it is important to maintain a well-rounded exercise regimen for the mind, body and soul.  The good news is that physical exercise can help with all three.  The challenge then becomes finding the right type of physical exercise.

Physical exercise is achieved through three main techniques:

  • Strength
  • Cardio
  • Flexibility

To decide what is right for you, you can certainly consult a trainer or coach.  Most will agree that a balance of all three types is the best unless training for a specific sporting event.  If we are honest though, the real challenge is finding the “time” and motivation to get our butts off of the couch and perform an exercise routine on a regular basis.  So, I offer this simple advice – find something you love!!!

Most people often try and force themselves into exercising in the gym, yet they actually hate being in the gym setting.   If you enjoy being outdoors, go for a hike.  If you enjoy competition, join a team sport.  If you enjoy sweating, do some Bikram yoga!!  Maybe you like music, so join a Zumba class.  Whatever gets you going, get up and do it!  Here are some other ideas to get you moving.  And, as you know, you should always consult a doctor before starting any new or strenuous exercise routine.

Strength Training

Strength training is important to build raw muscle mass.  This can certainly include weight training and band resistance.  But, even manual labor around the house will work.  We all have plenty of big projects like cleaning the garage or basement, painting that room you never use, and working in the yard.    Divide the big overwhelming job into several small segments.  Work an hour or so several days a week and you’ll kill two birds with one stone!  You’ll get the satisfaction of crossing the job off your never-ending “to do” list and get some strength training!  You’ll know that you have had a good muscle-building session when your muscles are sore.  Did you know that the soreness is actually caused by micro tears in the muscle cell? You know what they say, no pain, no gain.

Cardio Training

Cardio training is when you work out for an extended amount of time to get your heart rate up into a target range.  This type of exercise is most often used when the person wants to try to lose weight or build endurance, Yes, it can be boring especially in bad weather when you can’t get outside for a hike or a jog around the block.  Try this – find a TV show or movie you want to see and only allow yourself to watch it while you are moving.  You can do this on a treadmill, elliptical or just walking or marching in place.  You can march up and down off a footstool or platform for added benefit.  You will find yourself wanting to “exercise” so you can see what happens next in your show or movie.  Once you have made this part of your day for a month or so, the exercise part might even be as enjoyable as the movie or show!  Experts say 3 weeks of an activity is all it takes until a behavior becomes a habit.  Whether it’s not smoking, not cursing, or exercising –21 days of repetition and it’s yours!

 Flexibility Training

In my opinion, flexibility is overlooked in our culture.  It is often performed only at the beginning of strength and cardio routines.  The research proves that pre and post stretching is important to reduce the risk of injury and help peak performance.  But improving your flexibility beyond just stretching after exercise is fun and relaxing too!  Try a yoga or Pilates class or just run through a few stretches on your own when you get up in the morning to loosen you up for the day.

Even if you can’t commit to working out 4-5 times per week for  to an hour, you are not off the hook!  Find something that excites you or motivates you.  Heck, do 50 jumping jacks in the break room.  No matter what it is that gets you excited about exercising, just do it.  If you’re still struggling, reach out to a fitness guru that can lead you towards your workout goals.

Tomorrow is poison, don’t hesitate and get your workout on.  So what do you say??  Drop down and give me twenty.

Dr. Andrew Kender, D.C.
February 23, 2015

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road,Suite 100, Akron, Ohio 44312 (330)644-5488
Independence: 6200 Rockside Woods Blvd.,Suite 100, Independence, Ohio 44131 (216)236-0060
Dr. Keith S. Ungar, Dr. David Starkey, Dr. Andrew Kender, Chiropractic Physicians
www.balancingyourchemistry.com