In Virginia, the Department of Health is predicting that over 1,000 people died from opioid overdose in 2016, a 33 percent jump from the previous year. Just four months ago, the state’s health commissioner, Dr. Marissa J. Levine, had declared Virginia’s opioid addiction and overdose crisis a public health emergency. As a result, emergency provisions were put in place to deal with the epidemic in the state.
And the situation is just as severe in North Carolina, where the state’s Department of Health and Human Services labeled opioid addiction its “number one public health crisis.” A third of all prescriptions in the state are being abused, and there are twice as many deaths per year from overdose than murders. These startling numbers resulted in Gov. Pat McCrory signing a bill making the drug naloxone, which blocks or reverses the effects of opioids, available to anyone who needs it.
Pain is a pervasive problem — an article in the New England Journal of Medicine states that 30 percent of Americans suffer from acute or chronic pain, and the figure is even higher among older Americans. It goes on to say:

The urgency of patients’ needs, the demonstrated effectiveness of opioid[s] for the management of acute pain, and the limited therapeutic alternatives for chronic pain have combined to produce an overreliance on opioid medications in the United States, with associated alarming increases in diversion, overdose, and addiction.

Here at Tuck Chiropractic Clinic, we believe that a patient-centered approach, one that starts with the most conservative pain treatment possible, holds great potential for preventing an over reliance on pain medication.
The Centers for Disease Control and Prevention (CDC) backs up this approach. According to opioid prescription guidelines released in March 2016:

• Non-opioid care is favored for chronic pain, except when it’s related to cancer, palliative, and end-of-life cases.
• When opioids are indicated, the lowest dose possible should be prescribed.
• Providers should use extreme caution when prescribing opioids and should monitor patients very carefully.

Conservative Care: A First Line of Defense Against Pain

According to many state and national health regulatory boards and organizations, including the Centers for Disease Control and Prevention (CDC), conservative care is an important first line of defense against pain and, in some instances, is effective in reducing or eliminating a patient’s reliance on over-the-counter and prescription painkillers.
Options for pain management run a wide gamut, from ice packs and exercise, to chiropractic manipulation,  physical therapy, massage therapy, and non-opioid medications, all the way to the prescription of opioids and even surgery.
Patients often rely on social connections to help them locate a trusted provider. When they’re suffering from severe pain, their first impulse may be to turn to a trusted physician — or to immediately seek out a prescription for a strong painkiller. Conservative  care, as mentioned above, may not even be on the radar. Often times, people may feel a certain anxiety about trying something new and different like chiropractic care.
At Tuck Chiropractic Clinic, we’re striving to change this. We believe pain treatment should be patient-centered and should begin with the least invasive options available.  We support conservative care measures as outlined by the CDC and chiropractic is one of those conservative care options. We also feel strongly that chiropractic is a great conservative care option to consider before trying opioids, which in addition to their potential for addiction, can over time be harmful to the liver, kidneys, and stomach lining.

How Can Chiropractic Care Relieve Pain?

When a patient comes to us seeking relief from pain, we typically recommend beginning with an ice pack on and off for 20 minutes at a time. If the pain isn’t resolved in the first 48-72 hours, the next logical step is to schedule a consultation with one of our experienced chiropractors. Although medication may sometimes be necessary, we try a range of conservative options before recommending a prescription.
Patients who are currently taking opioid pain medications should consider chiropractic care in conjunction with other therapies, particularly as a way to deal with severe pain. We often collaborate with family doctors and pain management specialists to break the cycle of pain.
In addition to using spinal manipulation and exercise to resolve physical problems causing pain, a chiropractor can recommend an ergonomic approach to work, and stress-relieving techniques to make pain easier to live with.
Our main goal at Tuck Chiropractic Clinic is to stop the stimulus of pain. We believe the best way to deal with pain medication addiction is to stop it before it starts.
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What do you think the most predictive characteristic for low back pain chronicity and future disability is?  Obesity?  Prior back surgery?  Type of injury? What would you say if we told you multiple studies have shown the most predictive factor for progression of low back pain from acute to chronic are psychological factors like depression, fear avoidance, and poor outlook? 
You may have never considered a possible link between health, pain, and attitude. While it may be difficult to stay positive during all situations in life, there are positive steps you can take to enhance your overall health and wellbeing. And that’s why we’re here — to discuss four positive lifestyle changes that are simple but come with the potential to improve your health.

1. Stay Active

When your body is in pain, relaxing on the couch may seem like the easiest thing to do. After all, you don’t want the pain to get worse. We’re going to stop you right there. The reality is getting your body up and moving could actually be the first step to feeling better! In fact, a recent study revealed physically active adults had lower pain perception than those who were not physically active. This can be as simple as going outside and taking a quick walk. So if you’re feeling stiff, or your back is starting to give you trouble, challenge yourself to get up and get moving. Going through the motions, in a literal sense, could be the first step in feeling like you can take on just about anything.

  2. Be Aware of Your Attitude

Emotions such as anxiety and depression can worsen pain perception. However, there are ways to combat those feelings. Activities like yoga, meditation, and positive thought reinforcement have been linked to reduced pain intensity and better overall health. Yoga and meditation have also been linked to decreased stress and better cardiovascular health. Make a conscious effort to be more aware of your mental attitude. If you are facing a difficult situation, don’t dwell on it. Challenge yourself to consider the positives that may come from the situation.

3. Surround Yourself with Positive People – this includes your doctors!

You’ve probably heard the saying “surround yourself with people who are going to lift you higher.” That saying holds true when it comes to family, friends, and even doctors. Partnering with a chiropractor or physician who is fully dedicated to helping you feel better can give you the confidence you need to take on the pain that has been bogging you down, or a surprise diagnosis that has left you in a rut. Choose a chiropractor or physician who you feel connected to and who has a plan to get you back on the road to a healthy life.

4. Don’t Dwell on Your Age. After all — it’s just a number!

Did you know feeling older than you actually are is a health hazard? Something that should be celebrated – the beauty of living life – could be causing people health problems. That’s hard to believe if you ask us! Reflect on the positive things happening around you. Consider getting involved in clubs or volunteer opportunities in your local community, or pick back up on your favorite from a few years back. Don’t let another year around the sun rain on your parade! And that brings us to our next, and final, recommendation…
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From time to time, life can throw you a curveball. It’s important to maximize your chances of coming out on top, and recognize the key role positivity and lifestyle play in this. We encourage you to examine your life and determine how you can apply these simple tips. Starting with small changes to your approach to pain and positivity will help you experience big results.  

While an oncologist treats cancer patients with chemotherapy and other options, a chiropractor can be part of an integrated plan to improve quality of life.

[…] appears to offer many economical and effective strategies for reducing the pain and suffering of cancer patients, as well as providing the potential to improve patient health overall. […]

Cancer treatments often put great stress on the musculoskeletal system, and as a result many cancer patients suffer from peripheral neuropathy, neck and back pain, muscle tension, and headaches, and may have difficulty walking.
Although not all patients undergoing cancer treatment may be candidates for chiropractic care, including those with bone metastasis or low platelet counts, chiropractic manipulation can help many patients deal with the secondary effects of cancer treatment and the associated discomfort they experience.

How Chiropractic Care Benefits Cancer Patients

Chiropractic treatment can benefit cancer patients in many ways. It can reduce stress, increase mobility, and optimize function, and generally improve quality of life.
By easing headaches and nausea, and relieving muscle tightness and neuropathy pain, chiropractic can help patients follow through with their treatment plans, which may even help extend their lives.
Chiropractors treating cancer patients approach patient care in much the same way as other primary care providers by:

• Gathering a comprehensive health history
• Conducting a thorough physical exam
• Ordering necessary diagnostic tests
• Deciding on an appropriate treatment plan

The chiropractic course of treatment often includes spinal manipulation and adjustments that provide patients with pain relief as well as overall improvement in function.

Chiropractic as Viable Alternative to Pain Medication

Chiropractic care can also be a viable alternative to pain medication for cancer patients. Although the use of medication is common in the management of a patient’s pain, it’s estimated that at least half of all cancer patients do not receive tolerable relief from their pain. Chiropractic care can address this issue, potentially even decreasing a cancer patient’s dependence on pain medication.

Integrated Care Plans

Cancer treatment has historically been focused on treating the disease itself. While doctors of chiropractic don’t treat cancer directly, they function very effectively as part of an integrated care plan to help the patient obtain the best treatment results possible.
While an oncologist provides the treatment necessary to fight cancer, a chiropractor is uniquely equipped to offer cancer patients a variety of noninvasive and nonpharmaceutical options at any stage in the disease process. These options not only help decrease pain but also dramatically increase quality of life.
If you need help managing the pain associated with cancer treatment, contact Tuck Chiropractic to schedule an appointment for your initial assessment today.
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Spring is officially here! It’s time to start thinking about how getting active can help you attain your goals of overall health and wellness. With temperatures warming up and the days getting longer, one great way to become more active is to get outside and enjoy nature by going on a local hike. Just like the importance of chiropractic treatments as part of an overall wellness plan, regular activity should be part of your routine.
Even if you start out small, with a walk around the block or a quick stroll around your local park, a little activity goes a long way. Pretty soon, you’ll be ready to hit the trails and experience the natural beauty our area provides.
The great thing about hiking is that you probably already have everything you need to get started. Before you head out, make sure to bring a friend, tell someone where you’re going, and pack some water and a snack. After that, just choose where to go and get out there!
Here are some great nearby hikes to get you started:
Near Roanoke, Virginia: Carvins Cove
Carvins Cove is located on 12,700 acres just minutes from Downtown Roanoke. The 600-acre reservoir serves as a major water source for the city of Roanoke. The surrounding area boasts over 50 miles of trails, all of them open to hiking and many open to mountain biking as well.
While many of the trails at Carvins Cove weave through the woods and near the water, the best views are from the Appalachian Trail that runs on the ridge above the reservoir. 14 miles of the Appalachian Trail wraps around Carvins Cove, offering great views and scenic overlooks such as Hay Rock.
The Bennett Springs parking lot offers the best access to the trail network but can be crowded during peak season. The Timberview parking lot is another great option when the park is busy. No matter where you choose to start, Carvins Cove offers something for everyone.
Near Galax, Virginia: New River Trail State Park
Thanks to Southwest Virginia’s mining heritage and historical railroad infrastructure, several “rail trails” exist throughout the area. These trails follow old railroad beds, creating trails with normally easy grades and beginner-friendly conditions.
One of the best examples of these rail trails is New River Trail. This 57-mile long trail winds through Carroll, Grayson, Pulaski and Wythe counties. 39 miles of this trail borders the New River and stretches through the city of Galax.
With so much trail to choose from, it’s best to choose a starting point and do an out-and-back hike to start with. Popular destinations along the trail include Shot Tower and Cliffview overlook. The trail is also open to mountain biking and horseback rides, which makes this an accessible and ideal trail for all kinds of outdoors adventures.
Near Bedford, Virginia: Peaks of Otter
The Peaks of Otter, located near Bedford, Virginia, are two separate peaks–Flat Top and Sharp Top mountains. If combined, this 9.8-mile hike is the most challenging on this list. If you’re up for the challenge, these two summits offer a good challenge and breathtaking views of the Blue Ridge mountains.
If you’re looking for an easier hike, the hike to Sharp Top is only 3.6 miles long. Starting at the Peaks of Otter visitor center, the well-traveled trail leads you to 360-degree views of the surround mountains, with the Piedmont Region to the East and the Alleghany mountains to the West.
While you’re in the area, take advantage of the Blue Ridge Parkway’s scenic and historic roadways and accessible overlooks.
Near Blacksburg, Virginia: Bald Knob
Some hikes have it all. Bald Knob is definitely one of those hikes. Located on Salt Pond Mountain near Mountain Lake Resort in Giles County, Virginia, Bald Knob offers an easy one-mile hike to an amazing view of the surrounding mountains.
Starting from a gravel parking lot off of Mountain Lake Road, this short winds quickly towards a westward-facing overlook that makes it perfect for a sunset hike. Thanks to the relatively high elevation of the summit (4365’), the area is usually 10-15 degrees colder than the rest of Giles County, making this a great hike Summertime hike.
If you’re looking to extend this hike, there is an extensive trail network maintained by the resort as well as Appalachian Trail access at Wind Rock farther down the road.
Near Goldsboro, North Carolina: Hemlock Bluffs Nature Preserve Cary, NC
Not all hikes have to be grueling trips to the mountains. Strolls around town, in local parks, and through natural areas contributes to an overall wellness plan in a great way. Whether you’re just starting to get outside, need a quiet afternoon away, or are just looking for a little exercise, the parks near our new Goldsboro, North Carolina location offer many possibilities.
Herman Park, just minutes from our office in Goldsboro offers walking paths, tennis courts, and meetings areas in the heart of town. Goldsboro also offers an extensive greenway network that runs through the heart of town. It’s a great time of year to get out and explore the area!
Eastern North Carolina offers many options. Nearby, Hemlock Bluffs in Cary, North Carolina, offers 140 acres of walking pathways, meandering streams, and native wildlife. With the weather warming up, this is a great area to get outside and stretch your legs for the first time this Spring.
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No matter where you decide to go, hiking is a great start towards your goal of overall wellness. There are countless other trails in the area, from easy walking paths to rugged hiking options. A local hike is a great way to get outside, experience the season, and continue on your path to overall health and wellness.
 

According to a study from the University of Scranton, less than 10 percent of New Year’s resolutions are successful. We’ve assembled some tips to help you overcome the odds in 2017.

1) Share Your Resolution With Others

A 2012 study by the Research Institute on Addictions examined the possible benefits of sharing your resolution with others when trying to quit smoking. For three weeks, researchers followed a group of smokers who kept their quitting attempts secret and a group of those who shared their goals with others. The study participants who shared their goals and progress with others were more likely to succeed long-term.
Resolution tip: Share your new resolutions with friends and family for greater success.

2) Practice Self-Control & Discipline

Self-control is like a muscle: the more you use it, the better you will be at sticking to a new resolution. Researchers from the University at Albany in New York asked 122 smokers to also control another bad habit while trying to quit. Of the smokers who used extra self-control for two weeks, 27 percent were able to completely quit smoking while only 12 percent of the members of the control group were able to quit smoking. We suggest you start with small, manageable tasks that require self-control as a way of building up this “muscle.” For example, start by setting a bed time and sticking to it each night. Or, you could trade out one soda each day for a glass of water. Start there, master that discipline, then move on to a new task. Soon, you will realize that the small tasks are easier and little-by-little you are achieving your goal through increased self-control.
Resolution tip: Practice self-control with small, manageable tasks alongside your main resolution goal.

3) Divide Your Resolution Into Actionable Steps

The American Psychological Association says it’s harder to reach a goal if it is too large. Abstract, big resolutions such as “get healthy” are just too broad and often are abandoned within just a few weeks. We agree that approaching wellness improvements is best done with small, actionable steps, that add up to make a big difference.
Resolution tip: Rather than making a blanket statement such as “I want to lose 10 pounds this year,” break it down into monthly and weekly steps so you have something attainable to work toward each week.

4) Don’t Make Ultimatums

According to Web MD, resolution ultimatums, such as “I will no longer eat dessert,” are doomed to fail from the start. Dr. Marvin D. Seppala, addiction expert and chief medical officer at Hazelden, says goals such as these only set the goal-maker up for failure. You will fail at least once in your journey, and you are more likely to keep up with the resolution if you allow room for minor setbacks in your initial resolution.
Resolution tip: Set defined resolutions, but allow a bit of wiggle room.

5) Focus on Your Why

The book “Reinventing Yourself Today,” written by goal expert Sharon Ball, says the key to keeping a new resolution or habit is simply to persevere. Each person will fail several times, but if you keep trying again the next day and don’t give up, you will eventually meet your new goal. Often focusing on your “why” is a powerful motivator in those moments when you want to throw in the towel. Revisit the reason you made the resolution in the first place, try to reimagine how it felt when you were so sure this change was necessary and the right one. Choose to view missteps as a setback, not a deal breaker towards reaching your ultimate goal, and persevere.
Resolution tip: Focus on why you made the resolution in the first place when you are tempted to give up.
We are excited for you as you continue to pursue a happy and healthy life into 2017 and beyond. If we can support your pursuit of wellness with chiropractic care, please reach out.
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If you’re holding your head in a flexed, forward position while looking down at a handheld electronic device, you’re putting your spine in a vulnerable position and exposing yourself to a range of neck and back problems.

Tech Neck

Tech neck — sometimes labeled text neck — is one of the most obvious signs of overuse of a smartphone. Tech users who hold their head in a flexed, forward position while looking down at a handheld electronic device or laptop are putting their spine in a very vulnerable position and exposing themselves to a range of neck and back problems, including:

• Muscle strain
• Disc damage
• Pinched nerves
• Shoulder pain
• Headaches
• Radicular pain
• Arthritis 
• Bone spurs
• Muscle deformity

According to a 2015 study in the journal Ergonomics, text messaging is worse on the neck than other smartphone tasks because of the extreme angle of the head while texting as opposed to watching a video or surfing the web.

Work-Related Problems

Our near-constant clicks, taps, swipes, and keystrokes can also have painful consequences. Common overuse injuries connected with electronic device use include tennis and golfer’s elbow, carpal tunnel syndrome, and mouse shoulder.
The repetitive movements and awkward postures employed during high levels of computer and digital device use can cause muscle and tendon pain, as well as swelling, joint stiffness, weakness, and numbness.
Some ways to avoid painful computer-related overuse injuries include:

• Using an adjustable computer desk and chair
• Keeping the computer screen at eye level or slightly lower
• Positioning your keyboard at a height that will allow your elbows to rest comfortably at your sides
• Using an ergonomic chair that will help your spine hold its natural curve
• Using a standing desk to avoid sitting for hours on end
• Taking frequent breaks to stand or go for a walk

Digital Eye Strain

The dangers of too much tech time aren’t just orthopedic: A 2016 report from The Vision Council sheds light on digital eyestrain, which they describe as discomfort experienced by those who spend two or more hours staring at a digital screen. According to the report, adults under age 30 experience the highest number of digital eyestrain symptoms, which include:

• Eyestrain
• Headache
• Blurred vision
• Dry, irritated eyes
• Neck, shoulder, and back pain

Although adults who spend the majority of their workdays on a computer would seem to be the most vulnerable to digital eyestrain, eye-care providers have reported an increase in myopia (nearsightedness) in children, thought to be due to a marked increase in near-range activities, such as using a handheld electronic device.
The optimal space between your eyes and a computer or laptop screen is 20 to 40 inches — approximately an arm’s length away. But modern workspaces are often far from ergonomically correct, which puts extra strain on our necks and backs.

Chiropractic Care and Tech Injuries

Of course, stepping away from the screen is a good way to limit tech injuries. But, we know you’re not about to give up your smartphone and computer. So, what can you do to keep them from being a real source of pain?
Chiropractic care is a good starting point. Experienced chiropractors not only treat physical symptoms through spinal adjustments, but they also can recommend appropriate exercises and provide lifestyle suggestions that can be extremely beneficial in treating the pain associated with our sedentary, technology-driven society.
Contact Tuck Chiropractic Clinic with any questions or to schedule an appointment for your initial assessment.
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It’s easy to neglect the basics, but improving your posture can help you feel better physically and emotionally.

Good Posture and Health

When was the last time you considered your posture as an important aspect of your health? Take a second and think about it as you read this article. Are you slouched over your desk or are you hunched over a smartphone screen, creating a “text neck” problem? All too often a position that initially feels comfortable can make us feel worse than we did to begin with.
Having better posture will help you feel better emotionally and physically. It’s possible that the back pain you’re dealing with stems from poor posture. Complaints ranging from lower back pain and neck pain to headaches, TMJ disorder, and plantar fasciitis all have been associated with poor posture.
In fact, discomfort and pain are the tell-tale signs of poor posture. When you place added stress on your body, you aren’t comfortable, and when you’re in pain, you adapt your posture to accommodate the pain, which may cause anatomical changes and ultimately puts more stress on your spine. Over time, you may even develop digestive and cardiopulmonary problems from issues related to your poor posture. Poor posture creates a chain reaction throughout the body.

So What Exactly Is Good Posture?

So what does good posture look like? The American Chiropractic Association (ACA) puts it best: good posture is when all of the parts of your body are both balanced and supported. While standing you’d be able to draw a straight line all the way from your earlobes through your hips and knees. According to Dr. Mallika Marshall of CBS’s The Saturday Early Show, when you have good posture, your bones are properly aligned, which is necessary for your muscles, joints, ligaments, and internal organs to work properly.
Don’t be alarmed, though, if that line isn’t straight: It’s totally possible to correct your posture. In fact, it’s easier to fix your posture than it is to lose weight, so don’t lose hope.

How Can You Improve Your Posture?

Here are some ways to develop better posture, courtesy of the ACA:

• When sitting, keep your ankles in front of your knees and avoid crossing your legs. Also, make sure your lower or mid-back is supported (adjust the backrest of your chair or use a small cushion for support).
• Try to sleep on your side with a pillow between your knees or on your back with a pillow under your knees in order to help support your alignment.
• When walking or standing, keep your stomach tucked in and make sure your earlobes line up with your shoulders — this helps ensure that you’re not pushing your head too far forward or backward.

With time and with practice, you can gain and maintain good posture. Talk to your chiropractor — he or she can check your posture, suggest exercises, and make personalized recommendations that fit your abilities and lifestyle. During your appointment, your doctor of chiropractic can also make adjustments to help with any misalignments in your spine.
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According to researchers at the University of Texas at Austin, it’s important to limit the amount of time spent sitting every day, regardless of how much exercise you get.

Exercise Resistance?

For the study, researchers at the University of Texas at Austin required seven healthy, young, male volunteers to wear monitors and engage in four active days followed by four sedentary days. On the active days, the participants walked as often as possible, logging more than 17,000 daily steps, and sat for roughly eight hours each day. On sedentary days, they sat for approximately 14 hours.
On the morning of the fourth day, they ran for an hour and then ate a high-fat, sugary breakfast. When the men were regularly active and ran, their bodies experienced a healthful reduction of triglycerides after breakfast, but when they sat for extended periods of time, running did not bring down the levels of triglycerides in their blood.
Based upon these observations, the researchers concluded that too much sitting might actually render a body “exercise resistant.” Inactivity seems to alter the physiology of the human body in ways that prevent exercise from improving the metabolism of fat, essentially blocking some of the normal, positive impacts of exercise. The researchers said the study underscores the importance of limiting sitting time, even among people who get some exercise.
A more general research review, published in the Annals of Internal Medicine, found that sitting more than eight hours or so a day increases the risk of cancer, diabetes, heart disease, and death.

The Importance of Activity

Exercise has long been linked to better health, helping maintain healthy blood pressure and weight levels, and reducing the risk of diabetes, heart disease, osteoporosis, and other maladies. Active people are more likely to weigh less, be nonsmokers, and even be more educated (although it’s hard to ascertain which came first in these correlations).
And what about pain levels?
According to a Harvard Medical School report, the most common causes of joint pain are osteoarthritis, old injuries, repetitive or overly forceful movements, posture problems, aging, and inactivity. Being less active and limiting movement can weaken muscles and make joint problems worse, adversely affecting posture and causing pain to spike.
But the right type and amount of activity can reduce joint pain, strengthen muscles, restore flexibility, and allow for more pain-free movement and fewer limitations.
The message is clear: Getting up and moving is very important to your health. If you’re experiencing pain due to excessive sitting, or would like to learn more about how lack of activity can affect your health, contact Tuck Chiropractic Clinic to schedule an appointment.
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According to a research review from the University Health Network in Canada, sitting for 8 or more hours a day could raise your risk of severe health complications.

Negative Health Effects Associated with Sitting for Long Periods

This research analysis is the latest in a growing number of studies linking lack of physical activity with negative health effects. According to the American Institute for Cancer Research, many cases of cancer are linked to daily lack of activity, including 43,000 cases of colon cancer and 49,000 cases of breast cancer.
Long-term sitting is linked to higher rates of disability after age 60. According to a study at Northwestern University led by Dorothy Dunlop, for people over 60, every additional hour of sitting per day increases risk of disability by 46 percent. According to Dunlop’s findings, that risk increases regardless of how much time seniors spend exercising.
Analysis of data collected in an ongoing study conducted on about 12,000 Australians estimates that spending 6 or more hours in front of the television on a daily basis decreases life span by approximately 4.8 years. Dr. J. Lennert Veerman analyzed data from the Australian Diabetes, Obesity and Lifestyle Study and found that every hour spent in front of the TV decreases life expectancy by 21 minutes. By contrast, a cigarette decreases life expectancy by about 11 minutes.
Another review published in Diabetologia analyzed 18 studies. Dr. Emma Wilmot led the study, which found that those who sat the most hours on a daily basis had a 112 percent increase in relative chances of developing diabetes, 147 percent increase in risk of cardiovascular disease, and 49 percent increase in risk of premature death.
Research continues to show that sitting for long hours is linked to increased risk of developing several major, potentially fatal health problems.

Don’t Give up on Exercise

While sitting for long periods of time does increase risk regardless of exercise, those who sat for long periods of time and who exercised regularly experienced a third less risk of dying (during the studies analyzed) than those who did not exercise.
Also interesting is that other health risks such as obesity, smoking, and age were not a direct factor in heightening health risks. A person at a healthy weight, for instance, is still at a higher risk of dying from health problems if they sit for more than 8 hours a day.
Researchers across several studies agree: Daily, vigorous exercise for about 30 minutes a day and breaking up long periods of sitting with one- or two-minute breaks to stretch and move can reduce your risk of developing severe or fatal health problems.

Reducing Time Spent Sitting

Breaking up long periods of sitting can be difficult, especially if you are dealing with work restrictions. Dr. Alter and other researchers offered these tips to reduce your risk of increased health problems:

• Get up and move around for 2 or 3 minutes every half-hour or so of work
• If your workplace permits, try to stand for a few hours during the work day to cut back on sitting time
• Walk to a colleague’s office to deliver a message instead of sending an email, pace during phone conversations, and walk to a separate location to get lunch
• Cut TV time, which is the biggest culprit for sedentary time outside of working hours
• When you do watch TV, get up and move during commercial breaks
• Track how many hours a day you spend sitting, and make a plan to reduce that by at least 2 or 3 hours
• If you sit for long periods with no alternative and do not exercise, pick up regular, vigorous exercise, which can still increase your chances of living a longer, healthier life

At Tuck Chiropractic Clinic, we often treat patients with pain resulting, in large part, from a sedentary lifestyle. While sitting in a work environment is often unavoidable, one of the best ways to stay healthy is to sit less and exercise more. Taking short, frequent breaks during your workday can have a long-term, positive impact on your health and even extend your life.
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It’s that time of year again; time to find the perfect gifts for those special people in your life. Admittedly, at times it can be hard to figure out exactly what they might want or need, so allow us to help. There are all kinds of amazing, interesting, and useful fitness products on the market, some of which you have likely never heard of. Here are six unique ideas for ways you can show the love this holiday season—in a way that supports wellness.

1) Here’s a great gift for those who are not only fitness minded but also minimalists. You could treat to this set of fully adjustable dumbbells. Power Block dumbbells have a nested design that utilizes a pin system to increase or decrease weight as needed. The end result is a compact set of dumbbells that are convenient to store but offer a range of weight options. Power Block dumbbells range from weight increments of three to 125 pounds, depending on the set you purchase. This is sleek, functional, and will promote fitness at home

 

2) When the temperatures drop many people flock to indoor exercise activities in an effort to avoid the cold. However, for those that continue to brave the frigid temperatures, you could buy them ear warmers that double as earphones. This is a very cool and practical gift for those that love to stay pumped up by workout music or enjoy listening to podcasts while breaking a sweat. There are wireless and wired options—depending on the tech preference of your loved one.
3) Night Runner Shoe lights were, “designed by athletes for athletes”.  The lights attach to shoes and provide 270 degrees of visibility as someone walks or runs in low light conditions.  One more fun fact about this product is that it was featured on the popular show, Shark Tank, and received a $350,000 investment from Robert Herjavec.  For those that make a point to fit in a run, walk or jog, even in the early hours or at dusk, these lights are a nice gadget to promote safety and encourage their commitment to wellness.
4) If you want your friend or family member to try fitness treats they may not otherwise indulge in, consider a monthly subscription box. This is one of our favorite gift ideas because each month it keeps on giving and can have a wide variety of themes. There is a host of options on the market depending on the wellness preferences of your loved one. There are monthly boxes for those who love to run or love to bike.  There are also monthly boxes for the yogi in your life. Yogi Surprise delivers 6-8 full sized yoga products each month, like essential oils, natural snacks, and skin care products. If you know someone who is a committed crossfitter, there is even a box for them!

gain[z] box: designed for CrossFitters