Did you know that October is National Chiropractic Health Month?
During National Chiropractic Health Month 2019, the American Chiropractic Association (ACA) and its members are focusing on how musculoskeletal (MSK) health leads to strength, stability and ultimately the success of a life lived more fully and actively.
Here are a few steps to take to better your strength and stability:
Steps to Strength
• Move more
Bones, muscles and joints need movement to stay healthy. The U.S. surgeon general recommends adults get at least 150 minutes weekly of moderate physical activity (walking, yard work, recreational swimming, etc.) or at least 75 minutes of intense weekly activity (jogging, hiking uphill, basketball, etc.).
• Eat a balanced diet
Proper nutrition is just as important to musculoskeletal health as it is to overall health. Eat a balanced diet that includes whole fresh foods and try to avoid processed foods. Be sure to get enough calcium and vitamin D for your bones and lean protein to build and maintain strong muscles.
• Go outside
The sun helps our bodies produce Vitamin D, which in turn helps to absorb calcium and strengthen bones.
• Do weight-bearing exercises
Walking, jogging and resistance exercises such as weightlifting can improve bone density. Planks and squats can also strengthen core muscles. Non-weight-bearing exercises such as swimming and biking can benefit the musculoskeletal system as well, especially for people unable to walk or jog while recovering from back, hip or knee pain.
• Stay hydrated
Drinking water makes muscles stronger by carrying oxygen to the cells of the body. It also helps lubricate and cushion joints.
• Quit smoking
It contributes not only to cardiovascular disease but also osteoporosis and bone fracture as we age.
• Get adequate rest
A good night’s sleep enables your body to repair muscles and joints that are strained or injured during the day.
• Don’t drink too much alcohol
Drinking alcohol excessively can lead to osteoporosis and bone fracture