Midtown Chiropractic at 45th Street

03/05/2020

Crunched for time?

Exercise is an important part of a healthy lifestyle. If you find it hard to squeeze in frequent workouts, here are some tips:

1. Take a look at your current routine - could you be making better use of your free time? What are your priorities?

2. Baby steps. Even a 10-minute strength training for the whole body can work wonders. Once you start making exercise a part of your routine - and enjoying it - you’ll want to make more time for it.

3. Devise a plan. Set goals for your workout and try to avoid distractions (your phone can wait!).

4. Set your alarm earlier. It’s amazing what you can do with an extra 15 minutes a day!

5. Involve a buddy. Accountability can often make the difference between succeeding and falling behind. Ask a friend or family member to help you stick to your goals.

6. Have fun! The more creative you are with workouts, the more you’ll enjoy them, whether long or short.

For more information, read the full article here.

https://blog.myfitnesspal.com/what-to-do-if-you-dont-have-time-to-exercise

Here are six strategies busy people can use to make exercise part of their routine.

01/03/2020

New Year, new you?

Try adding cardio to your routine if you aren't doing it already.

According to research, cardio may help memory and overall brain health (not to mention other benefits from heart health to weight maintenance).

The Mayo Clinic suggests that 150 minutes of moderate exercise weekly is an adequate amount of time for good cardiorespiratory fitness.

For more information, be sure to check out the full article.

https://www.mindbodygreen.com/articles/mayo-clinic-says-doing-this-may-boost-memory-and-brain-health

They've given us another reason to hit the gym (and, more specifically, the treadmill) this January.

12/13/2019

There's still time to take part in our Holiday Raffle!
Ask for more information at the office.

Have a great weekend!

12/13/2019

Neck and upper back pain?

You might be able to blame your phone (habits) for that.

Cell phone usage has increased the amount of neck and back issues in the general population.

Is your Instagram feed really worth throwing out the alignment of your spine? (We won’t judge, but we can help!)

For more information about the perils of our phones (seriously), feel free to read the article below.

https://www.cnn.com/2019/12/05/health/cell-phone-injury-increase-texting-wellness/index.html

Head, face and neck injuries due to cell phone use have risen sharply over the last 20 years and can carry the risk of long-term complications, a new study says.

12/05/2019

Do you have a glute imbalance?

This common issue, in which one side of the body is stronger than the other, can lead to pain and injury if left alone.

Pain associates with imbalances can also manifest in other areas such as the knees and lower back.

To test your glute balance, try single-leg deadlifts to identify which muscles need to be strengthened.

In order to create balance, focus on isometric contractions.

For more ideas, check out the article here.

https://www.wellandgood.com/good-sweat/glute-imbalance

Even out that peach.

11/23/2019

Flu season is upon us. (Have you gotten your flu shot yet?)

Any New Yorker knows how difficult it can be to avoid coughing and sneezing commuters in public places. However, there are some things we can do to prevent illness (beyond washing our hands nonstop!)

Here are some tips from an immunologist about avoiding getting sick this winter.

1. Keep surfaces clean - especially your work desk / communal work areas

2. Avoid crowded areas (this is impossible for New Yorkers, sorry)

3. Make your body less of a target for viruses - stay hydrated and use natural antivirals to limit infections

4. Manage stress and sleep (always important but even more so now!)

5. Make sure you’re getting your vitamins (particularly Vitamins C and D and Zinc)

For more information, be sure to read the article below.

Stay healthy out there!

Six tips to avoid getting sick (or at least feel better fast).

11/19/2019

What are the most effective exercises for everyone?

According to Harvard Health, those that contribute the most to health and happiness include:
1. Walking
2. Swimming
3. Tai Chi

For more recommendations and information on the study, be sure to read the full article here.

http://ow.ly/TCt350x7PXA

With a few surprises!

11/11/2019

We hope you had a great weekend.

Just a reminder - we are open today. Please call for availability.

Today and every day, we thank our veterans for their service.

See you in the office soon!

10/24/2019

A new “smart” foam roller that connects to an app was launched recently to help guide roll-out sessions and target specific muscles.

There are a handful of recovery trackers on the market right now, most of which are fairly pricey; however, for those who are concerned about recovery and under/over training, it might be a wise investment to find a tracker that works for you.

For more information, check out the article here.

http://ow.ly/W6x150wHFit

The smartest foam rollers you'll ever meet.

10/12/2019

Training for a marathon?

Try our Normatec Compression Boots!

They're a great recovery tool for:

--Increasing blood circulation

--Helping your body get rid of accumulated waste in your muscles more efficiently

--Healing muscles more quickly

For more on the benefits of compression, be sure to ask at your next appointment!

10/12/2019

Having a great weekend so far?

Here's a gentle reminder that our office is closed on Monday for the holiday.

See you soon!

10/10/2019

Have you heard of the latest technology in foam rolling?

Like all the other measurable elements of our health, our recovery methods are next up for digitized tracking.

A new “smart” foam roller that connects to an app was launched last week to help guide roll-out sessions and target specific muscles.

There are a handful of recovery trackers on the market right now, most of which are fairly pricey; however, for those who are concerned about recovery and under/over training, it might be a wise investment to find a tracker that works for you.

For more information, check out the article here.

https://www.wellandgood.com/good-sweat/tracking-recovery

The smartest foam rollers you'll ever meet.

10/01/2019

Need a break?

Try giving yourself a prolonged vacation from exercise.

Taking a break might not be easy, but it can do wonders for the mind and body.

Some benefits include:

1. Avoiding burnout.

2. Preventing stress overload.

3. Refreshing your willpower.

For more information, check out the article.

http://ow.ly/Wbvh50wt21Z

Take it from the experts.

08/29/2019

With so many benefits for mind and body, yoga is a great activity to incorporate into our lives.

Intimidated by all of the poses? Don't worry - here is a cheat sheet for the basics.

Be sure to ask us at your next visit which yoga-inspired stretches are best for your back, neck, and shoulder issues!

http://ow.ly/aMo250vHkYf

No more feeling out of place in yoga class.

08/21/2019

Today, we are asking the question on everyone’s mind: how much time can I take off from exercise without losing all of the progress I’ve made?

For starters - taking time off is great for your body and mind from time to time. Don’t be afraid to take a little break and come back refreshed to your training schedule.

If you’re a 5-6 day a week athlete, general strength won’t deteriorate with a month’s rest, but sport-specific muscle fibers may change in two weeks.

Cardio-fanatic? You might lose conditioning faster than losing strength. After 4 weeks of inactivity, VO2 max (which measures the maximum capacity to transport and use oxygen during exercise) decreases about 20%. In one study, after 12 days, blood enzymes associated with endurance performance fell by 50%! But don't worry - this type of conditioning can be quickly regained.

For the rest of us, strength loss generally happens within the 2.5 to 3 week range.

Want to learn more? Read the full article here.

https://greatist.com/how-long-lose-your-fitness

Everyone takes breaks. But when the gym feels like a distant memory, you may be asking yourself: Am I back to square one?

07/31/2019

Do you track your heart rate during workouts?

Depending on your fitness goals, you might want to start.

In order to maintain your heart rate in ideal zones during your workouts, you must first figure out your max heart rate (minimum times your heart should beat during an activity).

While estimates can vary depending on the method of measurement used, two of the most common are “220 minus your age” or “207 minus 0.7 times your age.” However you choose to calculate, having a ballpark figure can help optimize workouts.

For health and recovery, 50-60% of your max heart rate is a good place to be.

For basic endurance and fat burning, the ideal range is 60-70%.

For working up a sweat while building endurance (moderately long exercise), your best range is 70-80%.

For pushing your body into anaerobic metabolism, aim at 80-90% of your max heart rate.

For max capacity (usually between 30 seconds and two minutes of hard core exertion), your zone will be in the 90-100% range.

Looking for more information? Check out the article below!

As always, be sure to ask us (or your general practitioner) for safety tips during exercise.

http://ow.ly/bne450v9w36

Time to get in the zone.

06/13/2019

Just a reminder - it's Patient Appreciation Month! Come participate in our activities all month long!

06/07/2019

Is your diet increasing your risk of stress fractures?

A stress fracture is a small crack in the bone caused over time by the “accumulation of injury.” When the micro damage caused to the bones exceeds the body’s ability to make repairs, a fracture starts to develop in the bone.

Are you a chronic overtrainer or distance runner? This may speak to you in particular. Conditions that affect bone health also increase the likelihood of stress fractures; these include amenorrhea, thyroid, and renal diseases.

Most stress fractures occur in the lower extremities, but children and teenagers may see them at their growth plates, or the areas of developing tissue at the end of bones.

What else can make athletes susceptible to stress fractures? Diet! Vegetarian or vegan diets that are lacking in sufficient protein or other essential nutrients can increase the chance of stress fractures. Vitamin D and Calcium intake are very important to bone health.

For more information, take a look at the NYT article.

http://ow.ly/s4mY50uvqiG

Overtraining is the most common cause, but diet and other factors can play a role.