21 Beneficial Ways to Put A Little Spring In Your Step!

Walk Your Way to Better Health

Begin each day with a little courage, a little curiosity, and a little spring in your step. – Doe Zantamata 

Spring has sprung and it is the perfect time to go outdoors and get active.   Just 15 minutes of walking a day will bring about many health benefits and will change your life!  Walking is as natural as breathing.  In fact, we use more than half of our muscles to walk.  Walking is also one of the safest exercises.  It takes no expensive or specialized equipment and requires no special training.  Just a good pair of shoes and a little motivation.

10 Benefits of Walking:

  1. Boosts brain chemistry and will improve your mood
  2. Good for the heart. Lowers blood pressure and risk of a heart attack
  3. Relieves stress, anxiety, and depression
  4. Strengthens and tones arms, shoulders, abdominals, and legs.
  5. Promotes restful sleep
  6. Will give your skin a healthy glow.
  7. Improves balance
  8. Burns fat.
  9. Helps you to concentrate and clear your mind.
  10. Keeps the weight off in the right places such as the belly, hips, legs, and arms.

11 ways to help you receive the full benefits of walking:

  1. Make the commitment: commit to 15 minutes a day and gradually increase your minutes as your motivation picks up.
  2. Drink plenty of water: add a lemon or lime for the extra zest.
  3. Invest in a good pair of walking shoes.
  4. Begin and end with a good stretch.
  5. Ask a friend. What a great way to catch up and bond.
  6. Invest in a fit band to keep track and motivate you along the way
  7. Set aside a motivation jar: Place a dollar in the jar each time you reach your goal and then treat yourself at the end of the month for keeping your commitment.
  8. Put a bounce in your step with some good tunes: make a playlist with all of your favorite, motivational tunes.
  9. Maintain a healthy diet.
  10. Be aware of your posture: Head up, back straight, swing arms, abdomen flat and toes forward. Eyes focused 10 feet ahead.
  11. Change your scenery.
  12. Walk on your lunch break, walk instead of driving short distances.  Park at the furthest parking spot from your destination. Walking is easy to fit into a busy schedule!  Be sure to start at a pace that you are comfortable with. Gradually increase your walks to promote long-term health and weight loss goals.  You don’t have to go fast…..Just go!

Joy Vale
Patient Care Coordinator
April 18, 2018

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, Chiropractic Physician

To schedule an appointment, click here.

20 Ideas For The Best Fall Ever!

20 Ideas For The Best Fall Ever by Real Wellness Doc

Fall Family Fun

Everyone knows that I am a summer lover.  I love the sunshine and the heat.  I love beaches and swimming and wearing flip-flops.  But, autumn is in the air.  The leaves are changing colors, the days are getting shorter and the air is getting cooler.  Snow will be here before we know it.

When the weather gets colder, we find ourselves in the house much more.  We sit and watch TV.  We snuggle on the couch.  We don’t go outside and exercise.  We get a little lazy and a little depressed.  But I have decided that I am not going to let that happen this Fall.  I am going to enjoy the change of seasons.  So, I came up with some fun activities I am going to do.  Here are some of my ideas:

Continue reading 20 Ideas For The Best Fall Ever!

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.

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.