During the winter season, millions of cases of the common cold and flu are reported each year. As winter approaches, there is an increased risk of illnesses like colds, coughs, and flu. Although we may not avoid exposure to germs, there are protective strategies to boost our immune system and achieve cold and flu prevention during the colder months.  Below, we explore some practical natural tips to boost your immune system and keep you healthy during the winter! •    Eat more nutrient-rich foods. Ensure your diet consists of nutrients like vitamins C and D and Zinc, which are beneficial in boosting your immune system. Such foods include red meat, broccoli, salmon, oysters, tuna, orange juice, and tomatoes. It's also essential to maintain a balanced diet to help keep your body properly fueled and healthy. A diet incorporating plenty of fruits and vegetables, whole grains, and lean protein helps boost your immune system.  •    Take a supplement Taking supplements helps boost your immune system during the winter season. For instance, zinc and vitamin D prevent bacteria and fungi from entering your body. Vitamin D deficiency results in an increased risk of flu and infection. Vitamin C is another essential antioxidant that helps protect the body from disease and keeps new immune cells growing.   •    Adopt healthy habits Healthy habits can help you boost your immune system naturally and prevent colds and flu during the winter months. Some of the healthy habits to consider include: 1.    Enough sleep Sleep plays a significant role in your overall health. When you sleep, your immune system releases cytokines, an essential protein responsible for immune system cell growth and protection of your body from infection. When you are sick, you need more of the cytokines, so it is essential to have enough sleep.  2.    Drink plenty of water. Water helps your blood to keep pumping, essential for your immune function. Water also assists in transporting nutrients throughout the body, including vital nutrients in fighting off infections. Proper hydration also helps keep all your organs functioning properly, including your immune system. As a result, you are less likely to get cold and flu during the winter season.  3.    Exercise regularly Moderate exercise helps boost your immune system by increasing the circulation of your immune cells. When your immune cells move correctly through your body, they can better protect you from infection.  4.    Wash your hands frequently The importance of washing our hands frequently has always been emphasized, and following the COVID-19 pandemic, it has become even more apparent. Washing your hands helps minimize the spread of germs. Ensure you frequently wash your hands for at least 20 seconds with warm water and soap to eliminate germs and avoid transferring them to your body through your eyes, mouth, or nose.  5.    Reduce stress When stressed, your body produces fewer lymphocytes (white blood cells) that boost immunity. Stress can also increase your cortisol levels, leading to inflammation and a dip in immune levels. Reducing your stress levels can help keep your immune system functioning properly to fight off any infections.  •    Try chiropractic care Winter weather increases stress levels, and chronic stress can weaken your immune system. Chiropractic adjustment helps reduce stress by promoting relaxation and balancing the body's stress response. As stress decreases, your immune system can operate more effectively, providing a better defense against cold and flu, which is common in the winter season. Need more support! Remember, seeking professional guidance is okay; everyone needs a helping hand occasionally. If you would like a more detailed explanation of winter wellness and how to boost your immune system naturally, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC. 

The holiday season is fast approaching! It’s a season that involves holiday gatherings, events and activities. Although most of us look forward to enjoying the festivities, the anticipation and excitement of holiday activities can build up anxiety and stress. Holiday stress is triggered by the inevitable complexities and tensions of family relationships, the pressure of holiday shopping, gift and travel expenses, and the stress of hosting gatherings or managing a packed calendar of holiday events. Good news, it doesn’t have to be that way this year! Instead of running yourself ragged, take a deep breath, slow down and try these natural tips to reduce holiday stress! •    Feel Free to Say No Although the holiday season is meant to bring joy, it can be stressful, especially when faced with conflicting obligations. Focus on achieving holiday stress relief by having a thoughtful plan and schedule. Don’t overbook yourself! Fitting in family obligations, holiday events and finding the perfect gifts can be overwhelming on top of a busy schedule, triggering stress. Normalize saying no to situations that stress you out, whether missing a party that falls in a week that’s been too intense at work or cancelling travel that is not very important to give yourself time to rest and recharge.  •    Eat Healthy  The importance of eating healthy cannot be ignored at any time. Sticking to a healthy diet during holiday celebrations marked with lots of cooking and baking may seem challenging. It’s ok to enjoy some holiday cookies and an extra serving of mashed potatoes, but try to remain mindful while indulging. As you enjoy the tastes of the season, be keen to include a variety of vegetables, fruits and whole grains in your meal. Remember to drink lots of water, limit alcohol consumption, and pay attention to the food portions you eat.  •    Exercise Regularly Physical activity releases endorphins or brain chemicals that act as natural pain and stress relievers. So, with all the holiday stress your body is going through, it’s time to prioritize exercise. Not enough time to exercise? Get creative! Take advantage of any good weather to plan active holiday get-togethers, including walking, sports, or hiking. Regular exercise will help you reduce stress naturally.  •    Practice Meditation Holiday schedules can be hectic and overwhelming. Meditation can be a valuable mental wellness tool during this season. Embrace meditation practices that are focused on helping you develop awareness of stress and learn how to reframe negative emotions, manage anxiety, manage financial stress, and do mindful cooking activities. You can also incorporate gratitude meditation and reset and refresh meditation to help achieve a healthy mind and body over the holiday season.  •    Chiropractic Care Chiropractic care is comprehensive and goes beyond just bones and joints. As holiday stress builds up, you experience muscle tension, which causes you to feel tense constantly. This muscle tension can lead to aches and pains that take away your holiday joy, not to mention the back pain that may develop as you actively wrap gifts and make frequent movements as you attend parties and gatherings.  An appointment with a chiropractor will help restore your body’s balance while allowing the muscles to relax and feel a sense of relief from aggravating back pain. You will be more energetic and feel jolly throughout the holiday season through New Year’s Day! Book an appointment today with Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC. 

Most of us have the desire to stay active daily and in the long term. An active lifestyle is a daily pursuit for many of us, and an essential part of this journey is practicing flexibility and mobility. Flexibility refers to the ability of muscles to lengthen passively through motion, while mobility is the ability of joints to move actively through motion. Flexibility and mobility impact our daily activities like sitting, bending over, climbing stairs, and carrying groceries. Flexibility and mobility have been proven to impact overall physical fitness and health significantly.

As we celebrate the gains in flexibility and mobility, we should ensure regular practice to achieve a healthy, happy body in the long term. To help you, we have explored some steps to uphold while celebrating improved flexibility and mobility. Have a glance!

• Ensure that you practice flexibility and mobility consistently. This can be achieved by setting and sticking with a relevant SMART goal. A SMART goal should be specific, measurable, attainable, realistic, and time-bound. For instance, you can spend 30 minutes active four days a week. Our strongest belief is that "no program works if we don't do it." Therefore, we encourage consistency, which matters more in achieving and maintaining long-term flexibility and mobility.
• Engage in active stretching before exercise and static stretching after exercise. Active stretching, which is performed before exercise, involves gently moving through a range of motion to increase blood flow and warm up muscles. On the other hand, static stretching, which is normally performed after exercise, involves stretching a muscle to its furthest point and holding that position for a period of time.
• Always move when you get an opportunity. Whenever you get a chance to move, please do it! Whether it's walking outside, working out at home, or playing basketball, every chance of being active matters. Ensure you look out for a fun activity so it will be interesting to do it consistently.
• Consider engaging in diverse exercises. Incorporating a wide range of exercises in your routine will significantly help you achieve overall flexibility and mobility. For example, strength training can help increase the flexibility and balance required for functional movements, while activities like yoga, Pilates, and barre are best for improving both flexibility and strength.
• Focus on improving your posture. Ensure you check in about your body alignment throughout the day. Consider changing positions from sitting to standing as often as possible. You can also engage in stretches that support better posture.

Flexibility and mobility are foundational attributes of being healthy, and we recommend celebrating their gains with regular practice. It is also essential to seek professional support from a chiropractor to diagnose and treat injuries. This is because it is not advised to do exercise or activities that aggravate muscle or joint pain related to an injury.

If you need more guidance on celebrating improved flexibility and mobility, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!

When we talk about fitness, cardiovascular and strength exercises often come to mind. Keeping up with this level of exercise can sometimes be challenging, but we need to remember another vital fitness component- stretching. Including stretching in your daily regimen is a great strategy to develop and maintain optimal fitness and improve your athletic performance and overall health. Stretching involves elongating a muscle or muscle group to its entire length. Most times, we stretch without realizing it because stretching is a natural, instinctive behavior that our bodies naturally crave, especially after long periods of sitting or inactivity.

The Importance of Regular Stretching

Regular stretching offers numerous health and fitness benefits that include:

• Increases your flexibility

Flexibility helps us perform everyday activities with relative ease and helps delay the reduced mobility that can come with aging. Therefore, regular stretching increases your flexibility, which is crucial for overall health. Maintaining a regular stretching routine will keep you flexible and injury-free.

• Improves performance in physical activity

Do you ever wonder why athletes or gym instructors encourage you to perform dynamic stretches before physical activity? This is because stretches have been shown to help prepare your muscles for the activity.

• Helps to heal and prevent back pain

Tight muscles result in decreased range of motion, which increases the likelihood of straining the muscles in your back. Stretching can heal an existing back injury. Adopting a regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk of muscle strain.

• Stress relief

Did you know that when you are experiencing stress, your muscles are likely tense? This happens because your muscles tend to tighten in response to physical and emotional stress. You can ease this by stretching and focusing on areas of your body where you tend to hold your stress, like the neck, shoulders, and upper back.

• Improves circulation

Regular stretching helps increase blood flow to the muscles, which helps nourish the muscles, eliminate waste byproducts from muscle tissue, shorten recovery time, and reduce muscle soreness.

• Promotes relaxation

Stretching feels good. It is an excellent way to cool down and relax after an engaging workout. Research further shows that stretching can lower blood pressure and improve artery function. This helps decrease tension, headaches and can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.

Stretching techniques:

The two common types of stretching techniques include:

·         Static stretches involve holding a stretch in a comfortable position for some time, usually 10 to 30 seconds. It is a form of stretching that is most beneficial after your exercise.

·         Dynamic stretches include active movements that cause your muscles to stretch, but the stretch is not held in the end position. It is usually done before exercise to prepare the muscles for movement.

How to start a stretching routine

The good thing about adopting a stretching routine is that you can stretch at any time during the day.

On the days you exercise, you can add the following stretches:

• Aim for five to ten minutes of dynamic stretching  before your activity
• Do another five to ten minutes of static stretching after your workout

On the days when you are not exercising, plan to schedule at least 5 to 10 minutes of time for stretching. When stretching, focus on the major areas of your body that help with mobility, like the quadriceps, calves, hip flexors, and hamstrings. For upper-body relief, try moves that stretch the neck, shoulders, and lower back.

Whether new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. If you need further guidance on developing a stretching routine, consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

If we are sincere with ourselves, we would agree that we tend to sit hunched over, staring down at our computer or phone most of the time. This is truly harmful to our posture and impacts our physical and mental health. We should all make an effort to sit up straighter, especially when tackling a difficult task because our posture does not just affect our bodies but also touches our brains. Posture has a wide-ranging effect on our well-being, both physical and mental.

Have you heard of the famous saying, “Stand strong, look like a winner?” I am sure most of us have heard similar encouraging statements but could not understand what they mean. Research shows that posture plays a critical role in how we present ourselves to the world.

How Maintaining Good Posture Can Boost Your Confidence.

• Good posture helps boost your confidence: Any time you stand up straight, you automatically feel more confident and assertive. This happens because good posture engages your core muscles, which helps to stabilize your spine and improve your balance. This, in turn, makes you feel more secure and confident in your body.
• It helps command attention: If you are a leader or working in a professional setting, standing up straight helps project confidence through your posture, making people more likely to pay attention to and take you seriously.
• Good posture makes you look more attractive and approachable: People with good posture are more confident and approchable than those with poor posture. This is because good posture makes you look more open and approachable, which can appeal to other people. Studies show that sitting up straight can invite conversation and even compliments, while someone hunching over a screen sends the message that they don’t want to be approached.
• Improved clarity: Did you know that good posture can significantly improve your clarity? Good posture increases the flow of oxygen to the brain, generating clarity. With good clarity, we are able to focus better and apply ourselves. Therefore, whenever you feel low, it would help to sit or stand upright to improve your mind.

How to Create a More Confident Posture

From nailing your leadership to interview, check out some of the postures to help improve your confidence!

• Keep Your Chin Up: During conversations, always keep your head up, whether you are waiting or while you present. This helps create a positive, confident image. Also, ensure you straighten your whole body by standing up tall with a straight spine and rolled-back shoulders to show poise.
• Make Eye Contact: Making and maintaining direct eye contact with the people you speak to shows you are sure of yourself and ready to tackle any conversation.
• Avoid Fidgeting: Keep fidgeting to a minimum. If you are used to playing with your hands, fiddling with your glass or key, or pulling at your clothes, try to stop. Fidgeting can be distracting to those around you and show signs of anxiety.

Good posture is significant in projecting confidence and authority, improving physical health, and making a positive impression on others. For more guidance on how good posture impacts your confidence, contact Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!

Would having a blessed word and a positive attitude greatly help your recovery? You are not the only one, meaning the majority are included in that list. It is important to note that many people have truly amazing transformations while physically and psychologically healing from positivity. To expand further, we have taken the time to explain the scientific aspects of positivity's healing power and strategies to harness this vital tool. Have a look!

Why Positivity Enhances Healing

Scientific research proves that having and maintaining a hopeful attitude assists in recovery. Reducing negativity in your life leads to your body producing endorphins and other hormone products that facilitate relief from pain and provide for general health. This biochemical response also works in reducing stress and anxiety since stress and anxiety slow down the pace of the healing process.

Also, a positive psychological outlook on life can enable a person to build a strong immune system. Research also proves that having a positive attitude helps produce more antibodies and improves the number of immune cells. That would assist the body in fighting against infections and injuries and allow quick recovery from such conditions.

The steps to set a positive outlook for the healing process

Since maintaining a positive attitude may seem impossible, especially in trying times, there are measures you can embrace to ensure that you always have a positive outlook in life. Have a glance!

·         Practice Gratitude: Practicing thankfulness and maintaining a gratitude journal where you write down good things about your life are also important. Every day, one must list important, relatively insignificant, important things for which they are grateful. It assists in regaining control over your thought process by replacing negative stimuli with positive ones.

·         Surround Yourself with Positive People: Engage in relations with other people, such as friends and family, who are positive. Joyful interpersonal transactions improve one’s moods and overall emotional well-being, vital for reintegration.

·         Engage in Activities You Enjoy: Engage in activities and hobbies that may be enjoyable and offer satisfaction to others. Pleasure activities can help patients shift their focus away from sensations of pain and help lessen the intensity of pain and other related discomforts while attaining goals that will provide happiness.

·         Stay Active: If you want to get active, try walking, yoga, or gentle stretching because it is good for you and helps you feel better. It is a well-known fact that regularly exercising makes one feel happier and releases tension caused by day-to-day activities, and the body is built to be strong and healthy.

·         Mindfulness and Meditation: Always think about practicing mindfulness and meditation to stay as focused as you need. It highlights various practices that can be used to calm down, turn to a happier state, and have a better state of well-being.

That has been shown to positively increase one’s chances of recovery by implementing the above-discussed tips into practice. If this is a problem for you to have a positive mindset, it would be helpful if you consult Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, to create a plan or recommendation on how to be positive and improve yourself for healing.

Have you ever been stressed or tense? You are not alone. Daily stress increases in the lives of many individuals. But the good news is that in a moment of anxiety, one can exhale and immediately reconnect with a happier state. While it is indeed essential, breathing is much more than a basic human necessity – it can help slow down racing thoughts and even reduce stress. But first, let me explain what these methods are based on and how you can introduce them to your lifestyle without hassle.

Why Breathing Techniques Work

Breathing is one of the most effective techniques for easing stress levels. When you get stressed, the body copes by responding as if it is under attack, i.e., the fight or flight response, and therefore, your heart races and the muscles tense. Therefore, deep and controlled breathing decreases this by triggering the parasympathetic nervous system with messages of rest.

Breathing in and out helps lower cortisol levels – a hormone associated with stress – in the human body. This makes you more relaxed and positively impacts your health by reducing your blood pressure and the rate at which your heart is beating.

Breathing Techniques for Instant relaxation

While we are sometimes stressed, these relaxation methods will be beneficial. Have a glance!

1. Diaphragmatic Breathing

Also known as diaphragmatic breathing, this technique incorporates deep breath that expands the lungs and leads to contraction and expansion of the abdominal muscles. Here’s how:

·         Relax in a comfortable position, preferably sitting or lying down.

·         Steady your feet, and bring two right-hand fingers to your upper left chest and the remaining fingers to your lower left abdomen.

·         Take a deep breath with your nostrils, and try to feel your belly button come outwards.

·         Now breathe out deeply, releasing the air through the mouth, and try to look at your falling abdomen.

2. 4-7-8 Breathing

Developed by Dr. Andrew Weil, this technique relaxes the nervous system:

·         Put as much air into your lungs as possible using your nose only for four seconds.

·         Please take a deep breath and hold it for 7 seconds.

·         Slowly breathe from your mouth for 8 seconds.

Incorporate this cycle 4x, preferably before retiring to bed at night.

3. Box Breathing

Used by Navy SEALs to stay calm under pressure:

·         Take a deep breath and breathe through your mouth for approximately four seconds.

·         Retain a break for the next four seconds going up to the count.

·         Exhale through the mouth for four second

Repeating this for 5–10 minutes brings the person to a calm state.

Ways that they can be Incorporated in Routine Activities

Try incorporating these techniques into your daily routine through these simple strategies:

Morning Routine: Take five minutes to practice diaphragmatic breathing to ensure a relaxing tone.

Breaks at Work: Breathe in a box during break times if you are stressed or want to enhance your concentration.

Evening Wind Down: Take a few minutes before bed to try the 4-7-8 breathing exercises to help a person fall asleep.

By doing this, different breathing techniques can help minimize the effects of stress and improve the quality of life. As we have mentioned many times before, breathing is a unique weapon that you have; now, begin to breathe yourself into calmness.

Seeking Support!

Remember, seeking professional help is okay if you feel the techniques are not working or need more guidance. If you would like a more detailed explanation of breathing your way to relaxation, we recommend talking to Dr. Jason Jones at our Chiropractic office in Elizabeth. 

Have you ever experienced a sense of mind tiredness and stressful nature? This is a regular occurrence for most people. Daily, we hear stories of people being overwhelmed with work and stress; therefore, the search for the mind has never been as crucial as it is today. The busy work environment and other responsibilities can be overwhelming to our brains. As for the actual suggestions aimed at boosting cognition, one such practice that has become popular in recent years is mindfulness.

Understanding Mindfulness

Mindfulness is the ability to focus our awareness on the present moment and to let go of other thoughts and concerns. It is a practice stemming from the traditions of meditation of prehistoric yogis. It is currently being used more frequently and popularized for its effectiveness in addressing the problem of mental disorders.

Embracing mindfulness

The start of mindfulness acceptance involves a process of attending to each moment. This can range from paying attention to how your breath feels as you inhale and exhale, the feet touching the carpet, or birds chirping outside the window or door. By focusing on such minor aspects of life, we can redirect our attention to something that is, however brief, from the monologues of our stream of consciousness.

The Benefits of Mindfulness

The impact of such practice on achieving mental clarity is quite significant. People must engage in the practice of mindfulness daily to overcome stress and also to improve their concentration ability and cognitive function. With specific skills to promote mindful thinking, we can get out of the habit, or cycle, of getting stuck in our heads and producing unpleasant images, ideas, or sensations in our minds. This, in turn, leads to having clearer thoughts and probably enhanced cognition, which enables one to come up with efficient solutions to problems and handle problems and issues with inner strength. Also, mindfulness promotes self-awareness by promoting our thoughts and emotions, enabling controlling our efficiency. This results in a sense of purpose and meaning in life. 

Possible practical steps viable in cultivating mindfulness

On this basis, mindfulness may be supported equally effectively in everyday functioning. Try some mini-breakdown sessions of mindful breathing or even meditation at the beginning of each day. Gradually, extend this practice to routine activities such as;

• Ingesting the food carefully, experiencing every bite
• While walking, having the feel of the ground beneath the feet
• Listening to what someone is saying instead of daydreaming.

It may involve small, subtle behaviors implying mindfulness of one's thoughts and emotions, with the idea that such small practices compound to get one closer to that attitude of mind at all times.

Framework for gaining understanding and finding peace

Learning mindfulness does not require you to dedicate much time and effort, yet the received return can be rather impressive. When you practice mindfulness, you will be more aware, alert, and competent enough to manage the current world's challenges, free of clutter and disturbances. What are you waiting for? Adopt a mindful lifestyle today! And if you need more guidance on embracing mindfulness for mental clarity, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC, for assistance!

A new trend shows that more Americans seem to carry bottled water everywhere they go these days. The trend results from the recent hype on the benefits of drinking water, which has seen more Americans dump soft drinks and embrace water drinking as a lifestyle. Though the common suggestion to drink eight glasses a day is not based on scientific evidence, the fact remains that drinking plenty of water has a significant impact on your health. 

What is Hydration?

Hydration involves the body's ability to absorb water. Water is a vital liquid in the body utilized by every cell, tissue, and organ to perform different functions. In human health, hydration involves maintaining the correct balance of water and electrolytes. The human body comprises 60% water, which is vital in many essential bodily functions. Water absorption is primarily done through drinking liquids, preferably water, but around 20% of our intake comes from food.

You could wonder why you should keep drinking plenty of water every day. The reason is that your body continuously loses fluids from urine, stool, skin evaporation, and breathing. You can become dehydrated if your water intake does not match your output. Therefore, daily intake of plenty of water is essential for your overall good health.

The incredible benefits of staying hydrated

Staying hydrated has significant benefits that include:

·         Promotes proper functioning of the brain

Approximately 75% of the brain is water, susceptible to hydration status. Mild dehydration affects various aspects of brain function, such as concentration, alertness, and short-term memory. It is also linked to other negative effects, such as mood swings, headaches, fatigue, and anxiety.

Maintaining regular and adequate hydration helps prevent headaches and migraines and promotes overall neurological health.

·         Improved physical performance

Hydration plays an essential role in muscle function. Proper hydration helps maintain cells and blood volume, providing nutrients to the muscles and helping remove waste products like lactic acid. Good blood volume is essential for circulating oxygen and nutrients for energy production. It also plays an indispensable role in regulating body temperature during physical activity. Experts explain that mild dehydration can compromise aerobic capacity, strength, and endurance. After strenuous activity, rehydrate for faster recovery to help replenish fluids lost through sweating and prevent post-exercise muscle cramps and fatigue.

·         Improves digestion and nutrient absorption

Hydration is essential for healthy digestion. Water helps break down food so that the body can easily absorb nutrients. Water also helps prevent constipation by softening stools and moving eaten food through the intestines.

·         Promotes kidney function and urinary health

The kidney regulates bodily fluids and filters waste from the bloodstream, passed out in urine. Adequate water intake helps dilute the salts and minerals in urine that can form kidney stones. Hydration also helps support health by continuously cleaning the urinary system, thus preventing infection.

·         Helps reduce stress and fatigue

Experts explain that dehydration increases the body's primary stress hormone, cortisol. Therefore, ensuring optimal hydration helps promote the smooth running of physiological processes in the body, reducing potential stress causes.

Dehydration causes feelings of fatigue because it affects the flow of oxygen and nutrients to the muscles and brain. Adequate hydration helps maintain energy levels and prevent dehydration-induced fatigue.

·         Helps in weight management

Hydration helps manage hunger and satiety, which in turn promotes weight management. Water takes up space in the stomach and gives a feeling of fullness. Water also helps increase metabolism, enhancing the body's ability to burn calories efficiently.

·         Maintains healthy skin

Hydration helps maintain the skin's elasticity and softness. Dehydration can lead to dry, tight, and flaky skin and cause fine lines and wrinkles.

Embark on a journey of hydration today and enjoy the incredible benefits of staying hydrated! If you need more information about hydration's health benefits or have any questions, consider contacting Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.

We live in a world where most people are either working from home or sitting at their office desks all day. With a lot of work and family commitments, it even gets harder to get time to go to the gym. Lack of time for exercise is the most common excuse for our physical unfitness, which puts our physical fitness and health at risk.

But the truth is, we don’t need a lot of time to exercise. All we need is 10 minutes a day, and we will be healthier. And the perfect way to get started is walking.

Benefits of a 10-Minute Daily Walk

Have a look at some of the health benefits of walking and why walking should be our best partner for overall good health:

1. Promotes Heart Health

Walking helps improve heart health by lowering blood pressure, regulating blood sugar, and lowering cholesterol, all of which are major risk factors for heart disease.

2. Helps Maintain a Healthy Weight

A brisk walk a day can significantly help you burn calories by increasing your metabolism. Increasing your speed allows you to burn more calories than if you strolled at a moderate pace. You can start small before gradually working up to 10,000 steps a day.

3. Boosts Brain Function

Walking helps to improve concentration, attention span, and focus. Exercise increases the level of brain-derived neurotrophic factor (BDNF), which helps preserve the health of existing neurons and create new ones. Research shows that people who frequently walk in a week have more efficient decision-making abilities and better brain function. Experts explain that these benefits are a result of increased blood flow to the brain that occurs with exercise.

4. Reduces Risk of Chronic Diseases

Studies show that walking can significantly help reduce one’s risk for a variety of chronic diseases like obesity, type 2 diabetes, hypertension, sleep apnea, major depressive disorder (MDD), and gastroesophageal reflux disease (GERD).

5. Reduces Stress

Are you feeling frazzled or overwhelmed? Get out and take a walk. Walking helps reduce the stress hormone cortisol, which allows one to feel less stressed and more relaxed.

6. Improves Sleep

Walking regularly can help you sleep better at night. Physical activity naturally boosts the effects of melatonin, the sleep hormone. Studies show that healthy adults who walk daily report positive impacts on sleep quality and length.

7. Reduces Joint Pain

Most physical aches and pains result from tightness. When muscles, tendons, ligaments, and fascia aren’t used, they get tight, resulting in pain, especially in the lower back and joints. Walking helps our bodies stay flexible, limber, and pain-free.

Walk for Your Health

Don’t hide on the excuse of not getting time to exercise anymore. There is always a way to find 10 minutes out of your busy schedule to get out in the fresh air for a walk. It could be leaving the car behind when you pop to the local shop, getting some fresh air at lunchtime, or taking your dog for a brisk walk.

If you need more guidance on how staying active can benefit your health, how to start walking, or how to stay motivated, talk to Dr. Jason Jones at our Chiropractic office in Elizabeth City, NC.