Moving Well
Do what you like and find fun! Make exercise part of who you are.
Start slow! Take stairs instead of the elevator. Walk instead of driving.
Exercise should include strengthening (anaerobic), stretching, and aerobic (increasing your heart-rate).
Try to get some aerobic exercise every day. Try to do some anerobic exercise 2-3 times a week.
Stretch! Stretches should be gentle, eliciting a muscle stretch but not pain. Inhale through your nose, filling up your lower abdomen and gently exhale through your mouth. As you exhale you should be able to stretch a little bit more. Hold stretches fro about 30 seconds.
Make sure the muscles that support your lower back are strong (buttocks, quads, hamstrings, deep abdominals, obliques, and lower back). These muscles are the foundation for spinal stability and strength. This is what you want to strengthen first.
Get 7 to 9 hours of rest daily. Sleep is vital to optimal healing and mental functioning. Lack of sleep is linked to depression and obesity.
Do spinal hygiene exercises daily.
Mimimize periods of extended sitting. Ideally, take a 20 second break after sitting for 20 minutes. This can be as simple as getting some water, shaking the body out, or just quickly stretching. Excessive sitting is very damaging.
For more detailed information please attend the Move Well™ talk, it’s free or ask
Dr. Copeland for a local exercise expert such as a Jazzercize instructor or a Kinesiologist.