By Dr. Ira Shapiro
Director, Plaza Chiropractic Center
Old Bridge
Years ago, Americans walked approximately 12 miles a day. Today, most people are lucky to walk 3,000 steps daily, let alone spend an hour at the gym.
But what many individuals don’t realize is that you don’t have to be a professional athlete or even an avid enthusiast to get the exercise needed to lose weight, gain strength and increase flexibility and durability. The truth is that there’s plenty to do around the house or through the course of normal daily activities that will help achieve all these benefits. Did you know that grocery shopping for one hour will burn approximately 350 calories; vacuuming for 60 minutes will help you lose 200 calories; using a push mower to trim the lawn for 20 minutes burns more calories than power walking?
Sometimes the trick isn’t the creation of more workout time, it’s using the time you have to the best benefit. For those constantly in a crunch, consider getting up from your desk or chair and simply walking around the office, parking lot or even around the block. All it takes is several times up and down the stairs or a few laps around the yard to get the blood flowing, while triggering the feel-good endorphins that can boost the rest of your day. There are people that have even turned dog walking into an exercise routine. Spending 15 minutes twice a day to walk the dog equals 30 minutes of daily activity and represents a clear path toward the 150 minutes of moderate weekly exercise that organizations like the American Heart Association (AHA) recommend as a baseline for controlling weight, fighting disease, and improving mood and sex lives.
Then again, you can even turn household chores and yard work into exercise. Consider washing your car by hand rather than using a drive-through car wash. The same is true of raking leaves or spending more time outside planting bulbs and pulling weeds. With all the bending, twisting and reaching, gardening is a great workout.
But just like biking, running or even playing football or baseball, you should never go into any activity cold, especially if your body has spent the winter enjoying the comforts of a warm, fluffy couch. Like an athlete, if you leap into something without warming up or knowing how to do it, the chance of injuring anything from your back and shoulders to legs and arms is greatly magnified. To avoid the possible strains and pain associated with the performance of even simple activities please consider the following before you get started:
- Stand as straight as possible, while keeping your head up as you rake or mow
- When raking, use a “scissors” stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back
- Bend at the knees, not the waist, as you pick up yard equipment or piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain
- Help to avoid injury by stretching. Breathe in and out slowly. Do not bounce or jerk your body in any way, while stretching as far as you can comfortably
For more information on creating better, fitter and healthier lives for the entire family, contact the Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com. Our trained staff will be happy to work with you, no matter your age or condition, to develop a safe and effective wellness program that complements your life style and offers long-lasting fitness rewards.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. Recently selected to the American Chiropractic Association Sports Council (ACASC) Hall of Fame and a two-time member of the U.S. Olympic team medical staff, Dr. Shapiro has spent the past 35 years providing safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the world’s highest levels.