Total Health Care  
From Dr. Stephen Price
Page created 6/17/09
    The overall general health benefits of walking are:

    Improvement of the digestive system.
    Improvement of the immune system.
    Improvement of the musculoskeletal system.
    Burns calories.
    Improves circulation of the blood and helps heart and lungs stay in good shape.
    Helps reverse the bad effects of sitting all day.
     
    How does this help my chronic back trouble?

    Walking has been found to help bring nutrients to the discs in the spine. It has
    a little pumping action which circulates fluid in and out of the discs, bringing
    nutrition to the discs and cleaning them. This action helps prevent disc
    degeneration caused by sedentary life styles, such as sitting in work, driving in
    a car, watching tv, etc.

    How can I prevent or alleviate low back pain?

    In order to prevent low back pain, the muscles of motion need to be well
    balanced. When you sit all day your back muscles tend to shorten. You need to
    take a full stride when doing these daily walks in order to balance the muscles
    of the pelvis and legs. This prevents the abnormal pulling of the lower back and
    pelvis, possibly preventing or alleviating low back problems. It also helps to
    stabilize the pelvis to keep it from misaligning under stress.


How long and when should I walk?

Ideally, depending upon your schedule, 20 minutes of walking twice a day is best. Once every day for
about a month is probably enough to see the benefits.

The best time to walk is in the morning before breakfast. Drink a cup of tea or a glass of warm lemon
water and then go for your walk. This triggers the awakening of the digestive system and increases
the metabolism for the rest of the day.

When you walk in the evening, it's best to go about 2 hours before bed time. This will burn off extra
adrenaline from the stress of the day, which enhances the body's ability to relax and slow down so that
sleep comes easier.

How fast should I walk?

You do not want to take a leisurely walk but you do not need to walk as fast as you can go, either (but
it's a good idea if you want to get more weight loss benefit). Your walk needs to be done in a brisk
fashion in order to get the major benefits. And remember to take long, full strides.

Where is it best to walk?

You want to walk on a relatively flat surface. You should not walk briskly on a mountain surface, for
example. You will find that grass or sand burns more calories.

Keep track of your exercise.

It's a good idea to keep a diary of your exercise, keeping simple notes of what you do each day. In
about a month you should find that you have more energy, sleep better, have decrease in hunger, and
will possibly start to lose excess body fat.

Cardiovascular Fitness

You can gauge your improvement with the use of a specific course – around a block, for example.
Time yourself to see how fast you have walked around the course. Take your pulse rate. The level of
improvement will be seen by the course being done faster and the heart rate improvement.

Additional Tips
.  
Read
the Salt and Potassium and Water tips that I have written. These also relate to healthy walking
and exercising. You can email me and we will send them off to you right away. Email me at
drprice@lowback.com.

Dr. Stephen Price  323-467-5200  fax 323-467-1952

5336 Fountain Ave.   Los Angeles Ca 90029  
drprice@lowback.net

Articles about: PEDIATRIC CHIROPRACTIC
"Salt and Potassium:  How They Relate to Exercise and Sweating"
See Success: HE SUFFERED FOR FIFTEEN YEARS cyclic migraines…trouble was with the
intestines
...fully handled!
Pressure Points to Improve Your Health
Dr. Price delivers the highest level
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analysis and correction with
simplified, effective handlings for
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Dr. Stephen Price

Our Total Health Care Center
offers handlings for:
• THE LOWER BACK
• SPINAL PROBLEMS
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Los Angeles  90029

323-467-5200

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