Pro-Holistic Care - Blog


Moving more is awesome!


Exercise is essential for a healthy body, mind, and great physique. In our office, we highly recommend getting the spine well adjusted so everyone can exercise  3 to 4 hours a week (utilizing HIIT workouts, Heavy lifting, and Moderate cardio)One major issue in the U.S. is that before or after workouts the majority of the population spends most of their time sitting.  This is considered horrendous for our health.As Dr. James Levine of Mayo Clinic explains for every one hour you sit, two hours of your life is lost forever.

Dr. James Levine wrote the book: Get Up: Why Your Chair Is Killing You and What You Can Do About It.In his book he explains the concept of NEAT or  the “Non-exercise activity thermogenesis calories, this explains why an active person can expend 2,000 calories a day more than an inactive person of the same size."Other key notes are:Exercise vs Moving all day 4 large studies in Australia and the U.S. demonstrate that going to the gym at the end of the day sadly doesn’t quite offset the apparent harm of sitting all day long.

Sitting at Work:

Job is the major predictor of NEAT. Active work can expend 2,000 calories per day more than a sedentary job.Kids:NEAT is especially important for a child’s developing brain, they need to move all the time. NEAT after eating  Walking after eating improves insulin response to sugar, 15 minutes of a moderate walking is recommended.Working on a treadmill ( If possible)Highly recommended at 1.5 MPH while you work if possible, the goal is to hit 10,000 steps a day or close to 5 miles per day.My Thoughts

  1. Getting your spine checked and adjusted (Chiropractic Care)
  2. Losing extra weight
  3. Eating to have energy
  4. Working out 3-4 hrs a week
  5. Using a minimum amount of supplements
  6. Detoxing your organs
  7. Sleeping 7 hrs a day
  8. working with your emotional and mental health

In conclusion, sitting is great while having conversation with friends and family, eating dinner with your spouse,  going to the movies with your loved one (or by yourself).  These activities are all very necessary for a healthy lifestyle. But at the end, we all need to measure the amount of time we spend seated in a 24 hour period, because studies demonstrate that as a society we are extremely sedentary.  Being sedentary causes a good amount of completely preventable  disease like cardiovascular problems, diabetes, obesity, chronic pains, arthritis,cancers and others.  My challenge to you is to not sit for more than 30 minutes at a time and if possible to always move at work while taking care of your responsibilities.Movement and a proper nervous system function will help us enjoy the present while preventing bad health in the future. Move and move more….Dr. Edgardo Vargas, DC


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