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Issue No. 21
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February 2014
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Most Effective Low Impact Cardio Exercise
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Why "low impact" cardio exercises? Imagine reaching your "golden years" with a buff beach body only to be told that you can't jog or run anymore because your knee cartilage has been worn thin or you have damaged vertebrae. The last thing you want to do is ruin your body while trying to stay in shape. Here we present some good low impact cardio exercises that can help you maintain a healthy cardiovascular system without causing damage to your musculoskeletal system.  Walking- This simple exercise places far less stress on the knees than jogging, running or pounding the stairs. If this sounds too boring, try changing your route. Explore different streets or roads. Also, you might take this to the next level and include hiking on trails or through the woods. Be sure to follow experts' recommendations about hiking dos and don'ts. Add extra energy to your routine by swinging or rotating your arms to the sides. Involving your upper body as you walk can get your heart beating more vigorously. Read the rest of the article here. |
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What Causes Back Pain?
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The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain  ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements-for example, picking up a pencil from the floor- can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.
Manipulation as a Treatment for Back Problems
Used primarily by Doctors of Chiropractic (DCs) for the last century, manipulation has been largely ignored by most others in the health care community until recently. Now, with today's growing emphasis on treatment and cost effectiveness, manipulation is receiving more widespread attention.
Chiropractic spinal manipulation is a safe and effective spine pain treatment. It reduces pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.
In fact, after an extensive study of all currently available care for low back problems, the Agency for Health Care Policy and Research-a federal government research organization-recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.
Read the rest of the article here, and call Dr. Hertz at St. Charles Pain & Wellness Center, 630-513-7770 for a no-obligation conversation on chiropractic, and whether it's right for you and your family members.
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Drink Your Veggies!
Guide to the best vegetable juice options
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Experts recommend that we get 9 servings of fruit and vegetables each day in order to stay healthy and reduce our likelihood of a wide range of diseases, including heart disease, diabetes, stroke and cancer. An evaluation of long-term studies conducted in Europe and the U.S. found that those who ate more than 5 servings of fruit and vegetables daily had a 20% lower risk of stroke and coronary heart disease than those who ate fewer than 3 servings per day. Although fruit is very healthy (it provides lots of vitamins and fiber), it contains a lot of sugar in the form of fructose. This is why experts say that about three-fifths of those 9 servings of fruit and vegetables should be comprised of vegetables. But it's not easy for a lot of people to get those all-important servings each day, given our increasingly busy schedules. Luckily, it's relatively simple to get your daily veggies from drinking juice. |
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Tips for Safely Shoveling Snow
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Shoveling snow can wreak havoc on the musculoskeletal system. The American Chiropractic Association (ACA) suggests the following tips for exercise of the snow shoveling variety:
- If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.
- Layer clothing to keep your muscles warm and flexible.
- Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.
- When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.
- Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.
- Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
- Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.
After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.
If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a doctor of chiropractic. Call Dr. Hertz at 630-513-7770 to schedule a complimentary, no-obligation appointment to discuss your chiropractic health.
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Lifting Weights Improves the Quality of Life
by Richard Wolff, RD, LDN,
MEDFITNESS of St. Charles |
According to a new study published by the American College of Sports Medicine, lifting weights early in life helps seniors prevent muscle loss and improves independence later in life. This study suggests that adults should begin a strength training regimen as early as possible to maximize the benefits - which will help prevent age-related muscle loss that can lead to disability and loss of independence. A research team from the University of Michigan compiled data from 49 studies to determine that older adults who strength train can build significant amounts of muscle, counteracting the � lb. loss of muscle per year that occurs in sedentary adults over age 50. The report, "Influence of Resistance Exercise on Lean Body Mass in Aging Adults: A Meta-Analysis," was published in Medicine & Science in Sports & Exercise , the official journal of the American College of Sports Medicine. The findings of this analysis are significant, given the millions of U.S. adults affected by muscle loss, says Mark Petersons, lead author of the study. The analysis recommends progressive strength training programs that gradually increase the weight lifted to facilitate long-term growth in muscle mass. The researchers reviewed over 5000 references for this analysis and selected studies with an average participant age of at least 50 years. The analysis also included studies that utilized supervised, full-body workouts. Read the rest of the article here. Richard Wolff the president of WOLFFfitness and a nationally acclaimed speaker and author. His fitness column has been published in award winning newspapers and magazines including The Daily Herald, Weightlifting USA and Nautilus America's Fitness Magazine. Richard has lectured to health professionals and physicians at UCLA and the University of Pennsylvania. To experience the trademarked MEDFITNESS program schedule a free trial workout by calling (630) 762-1784. |
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Massage: It Feels Good and It's Good For You!
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Massage Therapist Carol Hayes is nationally certified and a member of the Associated Bodywork & Massage Professionals (ABMP), and been doing massage for three years. She graduated from the Elgin Community College Massage Program and is certified in both prenatal and post-partum massage. Stop in to meet Carol or call 630-513-7770 to make your appointment and take advantage of her one-hour massage for just $40.
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Dr. Jacob M. Hertz
is a Cum Laude graduate of the Palmer College of Chiropractic in Davenport, Iowa. Following graduation, Dr. Hertz practiced as an Associate Chiropractor in Peoria and for four years successfully treated over 5,000 patients and their families with many different health conditions. He moved to St. Charles in 2010 to open his own practice.
He has been involved with chiropractic almost since he was born -- he was adjusted as an infant by his uncle, a chiropractor in Wisconsin where Dr. Hertz grew up. Dr. Hertz uses a number of gentle and safe chiropractic techniques for adjusting the spine including Diversified, Activator, and Drop Table. He is also Nationally Board Certified in Physiotherapy and uses exercise and rehabilitation to help patients heal faster and reach optimum health. St. Charles Pain & Wellness Center also offers nutritional aids for those who seek to supplement their diet and improve their health, which have proved successful in preventing unnecessary surgeries for many patients. |
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