Resolve to Have Healthy Activity in the New Year

As we ring-in 2015, many in Burnsville, MN are making New Year’s resolutions to be healthier and partake in more exercise activities. Winter sports are a great way to boost your immune system and maintain a healthy weight. Your chiropractor wants you to avoid injuries by conditioning your body and taking precautions.

Colder temperatures cause less blood to flow to the extremities in order to keep the core warmer. This means muscles work less efficiently and injuries are more likely. It’s important to wear layers to keep your muscles warm. Warming-up is essential. It is better to have a shortened work-out, than to cut the warm-up short.

The American Chiropractic Association (ACA) suggests you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:

• Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.
• Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
• Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.
• Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.

After exercising, if you find your muscles are sore, you should apply ice for up to 20 minutes a few times a day. If pain continues, see your chiropractor for an evaluation.

Resolve to have a happy healthy New Year!