Several research studies have shown that sedentary lifestyles have negative effects on cardiovascular and muscular systems, and are the main cause of many diseases related to obesity and neuromuscular conditions. As such, exercise is critical to prevent these pathological conditions.
In response to an increase in sedentary lifestyles, Chiropractic physicians are advocating for increased walking habits to help relieve low back pain and improve overall cardiovascular and muscle wellness.
Scott Bautch, a member of the American Chiropractic Association’s (ACA) Council on Occupational Health said that Americans are living a more sedentary life than previous generations. “Adding more motion to your life can be a huge step toward living well and simply taking a 30-minute walk each day is a great way to recoup the steps that are missing from your day,” said Dr. Bautch in a press release.
The American Chiropractic Association’s (ACA) Council located in Arlington, VA is the largest professional association in the United States representing chiropractic doctors. The association advises people to perform a daily 30-minute walk with some guidelines in mind, such as running shoes that fit properly with sufficient cushioning in the soles; ensuring that the balls of your feet finish at the spot where the toe end of the shoe bends during walking; and buying shoes at the end of the day when feet are swollen and trying them on for at least 10 minutes before buying them. After buying a pair of running shoes, the association also recommends not to wear them out: experts say that between 300 and 500 miles is the optimal time for shoe replacement.
When performing a daily walk, the association suggests moving your arms freely in coordination with the opposite leg and to not look down as you walk; do not hold weights; and ideally walk on a cushioned or rubberized track.
During the first weeks of a new walking regimen, walkers may feel pain in the thigh area and calves, which is considered normal. However, if any other symptoms are detected, a visit to the chiropractor is recommended, as a chiropractor can help establish a wellness program for maintaining optimal cardiovascular and muscular systems.