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16th Sep


Get Up, Get Out, and Get Moving!

In our office we take the approach that there are many aspects to health and we want you to Excel in all of them. These aspects include but are not limited to Physical health (exercise and musculoskeletal pain), Physiological health (what we put in our body and how it responds), and Psychological health (state of mind). Nobody’s perfect (myself included) so that’s why I like setting the goal to do a little each day. We can always work to improve ourselves in little ways so that every day we are a better then the last.

exerciseExercise as stated above is one area that we believe is a key part of living a healthy lifestyle. I know that word is a dreaded word for many of you and that’s exactly why I’m writing this post. You see when I say exercise many of you think gyms, treadmills, trainers, and possibly pain. But in reality it doesn’t have to be any of those things. In fact physical activity doesn’t have to be vigorous or even done for long periods of time in order to improve your health. A 2007 study of inactive women found that even a low level of exercise (around 75 minutes per week) improved their fitness levels significantly, when compared to a non-exercising group.

That’s right I said it. The guy who enjoys running long distances, lifting weights, playing sports, and competing in ridiculous muddy obstacle courses on the weekends. You don’t have to completely kill yourself to get benefits from exercise. You just have to get up off your butt, get outside, and get moving. Walking is low impact, requires minimal equipment, can be done at any time of day, and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise. It’s also a great form of physical activity for people who are overweight, elderly or who haven’t exercised in a long time. This is why we began our Excel at Health Challenge. We want to encourage our patients to incorporate exercise into their daily routine to reap the benefits of good health and some great prizes at the end of the challenge. Along the way hopefully some healthy habits form and they continue to try new forms of exercise and go farther and faster than they ever thought possible.

Health benefits of walking
You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

  • Increased cardiovascular and pulmonary (heart and lung) fitness
  • Reduced risk of heart disease, stroke, and diabetes
  • Improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes
  • Stronger bones and improved balance
  • Increased muscle strength and endurance
  • Reduced body fat.
  • Improved sleep

Walking for 30 minutes a day
To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. ‘Brisk’ means that you can still talk but not sing and you may be puffing slightly. Moderate activities such as walking pose little health risk but, if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

It’s easy to make excuses as to why you can’t dedicate the time to this. Having young kids is a common excuse, take them with you and show them that exercise is important. No time between work and sleep? A report in the New York Times is 2012 reported that the average American watches 34 hours of TV a week.  That’s nearly 5 hours a day! I think you get my point. So Get Up, Get Out, and Get Moving! You will be glad you did.


Author:  Aron Ferguson DC, ART

Contact our office today to set up a free consultation: 402-327-0400

We are located at 4220 Lucile Dr., Ste 2, Lincoln, NE 68506 (NE Corner of 76th and Pioneers)

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