Create a mobility plan with your chiropractor. When your spine is biomechanically aligned, you’ll reduce additional load (wear and tear) on your joints.
Walk. Walking is a great way to improve mobility and get active because it’s low impact (and you can do it anywhere!) Aim for 10K steps per day. To maximize fat burning, your chiropractor recommends targeting 20-40 minute intervals.
Stay active throughout the day. For every hour of sitting, try to get up and walk 100 steps.
Stay hydrated. Aim for half your body weight in ounces.
Maintain a healthy weight. Simple habits can add up to big results. Small changes your chiropractor recommends include:
Avoid condiments like mayo, ketchup, cream-based salad dressing.
Avoid candy – that includes breath mints that contain sugar.
Stick to water – skip the soda and colored drinks.
Balance your plate. Doctors recommend making 60% of your plate lean meat, beans/legumes, nuts, mushrooms, tofu or eggs.
Stretch consistently. Stretching before and after every workout is vital in reducing your risk of injury and speeding up your recovery post-workout. Your chiropractor recommends 2 minutes of stretching before and another 2 minutes after you’re done exercising.
Incorporate strength training. Talk with your chiropractor about your strength training routine and the value of resistance and bodyweight exercises. Our Chiro One doctors like to add bodyweight squats and pushups throughout the day between workouts!
Know someone who could use more mobility and less pain?
