Supportive Maintenance - Chiropractic Treatment Works

Supportive Maintenance - Chiropractic treatment works!

A paper presented at the European Chiropractors' Union (ECU) convention underscores the advantages of regular chiropractic care. They looked at how chiropractic maintenance care (MC) could prevent new episodes of nonspecific low back pain or minimize its impact.

The multi-center, randomized clinical trial was conducted in Sweden, with patients provided with either treatment at regular intervals, regardless of symptoms (MC), or symptomatic treatment whereby patients were treated only when consulting for pain. The MC group was provided with chiropractic care at one to three month intervals.

This is an altogether familiar scenario, in that most patients only go for chiropractic care when they are in pain or when something is bothering them. Unfortunately, by the time a patient recognizes their pain, the problem may have been there for some time and damage has been done.  If only they would visit their chiropractor periodically, regardless of symptoms, a point the study’s results make glaringly clear:

"The MC group consisted of 163 subjects who reported 19.3 fewer days with bothersome LBP over the 12 month follow-up compared to the 154 subjects in the control group. The MC group had an average of 7 visits during the study, compared to 5 visits in the control group."

Let's Do the Math

So, here's the math for the average patient. Two extra visits to your chiropractor each year will result in almost 20 extra days without back pain. For me, that works out to about $4 per pain-free day ... I'll take it!

While monthly chiropractic care can be very beneficial, it is clear that most people should be seeing their doctor of chiropractic at least every two months or so. We all need to understand a little regular scheduling could significantly improve our quality of life. Imagine how many days of pain could be eliminated if everyone enjoyed chiropractic at least every two months.

For my whole career I have emphasized regular treatments and not chase pain. Don’t wait for small problems to become big ones. The old adage “an ounce of prevention is worth a pound of cure” is supported by these types of studies.

To schedule your first appointment or a maintenance treatment, please contact Family First Chiropractic and Wellness.

Dr. Stephen Kelly is a Chiropractor at Family First Chiropractic and Wellness with over 18 years of experience,located in Red Deer, AB.

Call 403-347-3261 to book an appointment.

Gut Health and Probiotics

Gut Health and Probiotics

2,500 years ago, ancient Greek physician Hippocrates said that ‘all disease begins in the gut’. Whilst we’ve since proven that isn’t strictly true, he was certainly onto something. Most people generally have a basic-to-good understanding of the relationship between good/bad nutrition, gut health, and overall health. What may surprise you, though, is how interlinked the gut and your mental health are.

 Your gut influences around 70% of our immune system function, and 95% of our body’s serotonin is produced there too (this is the ‘happy’ hormone). If you’re eating a poor diet which is low in essential micro- and macro-nutrients such as probiotics, prebiotics and fibre, your gut biome will be disrupted, and so will all of the systems it supports. You’re likely to be more prone to sickness due to lowered immune system, and more mood and stress due to suppressed serotonin production. You’re also more likely to overreact to more nutrient-scarce food.

You are a walking, talking, microbial ecosystem. Bet you’ve never heard that one before, but it’s true! Our bodies are host to trillions of microbes, fungi and viruses living all over you both inside and out, in every nook and cranny – they actually outnumber your human cells 3 to 1. One of the most crucial colonies of microbes in our bodies lives within our gut; this is called the ‘microbiome’ or ‘microbiota’, and it helps to control your blood sugar, cholesterol, metabolism, absorption of nutrients, influences your bone strength, and supports your immune system. This microbiome is delicately balanced for gut health, but it is also super sensitive to change, disruption and imbalance.
The gut has been called ‘the second brain’, due to how closely it is linked to a wider physiology and the influence it has over it. This is in large part due to the positioning of the Vagus nerve, which run the entire length of your spine from brain to gut (this is one of the central nerves that chiropractic works to release tension on and improve communication across, too!). The neurons in our digestive systems exist in close proximity to these nerves, meaning that they are prone to influence our emotional state and vice versa. The most common example of this is the effect that stress has on the body. The ‘fight or flight’ response to stress, and all of the physiological reactions involved within that response, directly affects your microbiome and how well your gut works, which can trigger bowel issues. Such as people who suffer from IBS find that stress and/or anxiety.

So, whilst all disease may not begin in the gut, the gut certainly is very central to many of your bodily processes. Usually when something is going on in your body, your gut will be one of the first places to let you know about it. This also works in reverse; disrupting the natural balance of microbiota can have knock-on health and well being effects throughout the body. This is even true of the microbiota on your skin and elsewhere in and on your body. Important microbes can be affected by overusing antibiotics, hand sanitizers, bad diets and general ‘Western’ lifestyles.
The takeaway from this? It’s of equal importance to take excellent care of both your gut and your mental health, as they coexist in symbiosis. You cannot affect one without the other experiencing disruption.

Here are some food groups you should pay attention to in order to keep your gut in healthy balance.

Probiotics:
Where to get it: We have our own dairy and soy free product of Pure Probiotics 123 in powder, or Encapsulated. You will get probiotics from Yogurt, kimchi, miso, sauerkraut, kefir, kombucha.
Probiotics support your immune system and contribute to the health of your guts microbiome.

Prebiotics:
Where to get it: Onion, garlic, leeks, chicory, Jerusalem artichokes (prebiotic king), bananas, asparagus, olives, plums, apples, bran, and almonds.
Prebiotics stimulate the growth of beneficial bacteria in the gut. It’s important to maintain a good balance of pro- and prebiotics, as they function in tandem with one another. Eating too much of one and neglecting the other can upset your gut (we told you it was sensitive!)

Fibre: Where to get it: fruit and vegetables, whole grains, pulses, beans and oats.
Health experts are constantly banging on about fibre, but for good reason. Fibre slows down the breakdown of sugars found in carbohydrates, which helps to stabilise your energy levels. It also helps the absorption of water in the gut so that it keeps the bowel moving at a healthy pace (which, by the way, should be at least once a day). You should be getting at least 30g of fibre a day from a variety of sources, as there are different types of fibre which hold different properties within your gut.

Cruciferous vegetables

Where to get it: Broccoli, cauliflower, sprouts, cabbage, turnips, collards, kale, bok choy.
Cruciferous vegetables (brassicas) contain sulforaphane, which is a plant chemical currently being investigated for its anti-inflammatory properties.


For more information on gut health, or to schedule an appointment, please contact Family First Chiropractic and Wellness.

Dr. Elton Clemence is a Chiropractor at Family First Chiropractic and Wellness, located In Red Deer, AB 142 Erickson Dr ,www.family1stchiro.ca 403-347-3261 to book an appointment.

Is Chiropratic Safe?

There’s a reason people who have seen chiropractors swear by them and continue to go back: because chiropractic care is just as safe as it is effective.

Your spine is an extremely important feature of your anatomy. Aside from obvious reasons, it’s also the home to your central nervous system and, thus, is surrounded by nerves. On top of that, you have large and important muscle groups all around it, as well.

Chiropractors are trained specialists who spend their entire careers learning about this one vital part of the body - your spine.

Chiropractic has been shown to be one of the safest treatment approaches in healthcare today. No intervention is free from risks but chiropractic has a very safe track record.

Minor side effects (such as temporary soreness similar to that which can be experienced after a workout) after spine manipulation can happen but that the risk of a serious adverse event was ‘low to very low’.

Some reports have associated upper high-velocity neck manipulation with a certain rare kind of stroke, or vertebral artery dissection. However, evidence suggests that this type of arterial injury often takes place spontaneously in patients who have pre-existing arterial disease. These dissections have been associated with everyday activities such as turning the head while driving, swimming, or having a shampoo in a hair salon. Patients with this condition may experience neck pain and headache that leads them to seek professional care—often at the office of a doctor of chiropractic or family physician—but that care is not the cause of the injury. Studies have found that “there was no evidence that visiting a Chiropractor put people at greater risk than visiting a primary care physician.” 

The best evidence indicates that the incidence of artery injuries associated with high-velocity upper neck manipulation is extremely rare—about 1 per 5.85 million. To put this in perspective, the odds of being struck by lightning in any one year is 1 in 700,000. Therefore, having a significant side effect from a chiropractic treatment is much less likely than getting struck by lightning!

Risks associated with some of the most common treatments for musculoskeletal pain—over-the-counter or prescription nonsteroidal anti-inflammatory drugs (NSAIDS) and prescription painkillers—are significantly greater than those of chiropractic manipulation.

 According to the American Journal of Gastroenterology, people taking NSAIDS are three times more likely than those who do not to develop serious adverse gastrointestinal problems such as hemorrhage (bleeding) and perforation. That risk rises to more than five times among people age 60 and older.

Moreover, the number of prescriptions for powerful drugs such as oxycodone and hydrocodone have tripled in the past 12 years. The Centers for Disease Control and Prevention (CDC) has reported that abuse of these commonly prescribed painkillers are among the leading causes of accidental death in the United States. Overdoses of opioid painkillers are responsible for some 15,000 deaths per year; that’s more than the number of deaths from cocaine and heroin combined.

When you look at the data, Chiropractic is an extremely safe health care option and an important part of your overall health. Book an appointment to start feeling your best.

 Dr. Stephen Kelly is a Chiropractor at Family First Chiropractic and Wellness, located In Red Deer, AB
 www.family1stchiro.ca   Call 403-347-3261 to book an appointment.

Once you go chiro..

One of the most misunderstood beliefs about chiropractic is that once you start, you have to keep going back forever.  It's true, many Chiropractic clients choose to continue care on a regular wellness care after experiencing great results, but they do so simply because preventative maintenance makes sense - the body functions better without nerve interference.

Here are some other things that you don't have to maintain/prevent for the rest of your Life, but also make good sense... brushing your teeth, going to the gym, taking your vitamins, eating your veggies, changing the oil in your car or saving for retirement.  Somewhere along the road, you discovered on your own accord that these activities ADD to your Life as opposed to subtract from it, and it's the same for clients who choose to get adjusted for maintenance purposes.

No one can make you do something you don't want to.  Just like regular car tune ups or staying physically fit, the choice to keep your spine and nervous system free from damaging stress for the rest of your life is totally your decision... as are the benefits if you do and the consequences if you don't.

 If you have any questions feel free to email Dr. Elton Clemence at the clinic at www.family1stchiro.ca or call us at 403-347-3261 for consultation and to set up a time to have your spine and nervous system checked.

Treatment for Tendinitis/ Tendinosis

Last blog we discussed the differences between tendinitis and tendinosis, now we will discuss treatments. By the time you feel pain from tendinosis, your injury has been gradually building for many weeks or months. Remember that tendons heal slowly, due to limited blood supply. You will probably need to wait several months before a reasonable amount of repair has occurred, so have patience with this slow healing process. While both conditions are classically treated with conservative measures, the difference in care is absolutely critical to resolution of the problem. Conservative management stems around rest and anti-inflammatory medication for tendinitis, while conservative management of tendinosis aims to restore tendon regrowth and strength through manual therapy and eccentric exercise.

You'll need to avoid activities that cause pain, which can be a problem when some of those activities involve your work. Keep doing the normal daily activities that don't cause you pain. Treatment for tendinitis can be simply RICE (rest, ice, compression, elevation) to reduce inflammation and allow healing.

Braces are often used for the wrist, elbow, knee, and ankle. Some people find that braces can add stability and support during activity. Braces should not be worn all the time because you can lose strength and flexibility, but they can be helpful if worn part-time. This can be done for work or at night with wrist braces for carpal tunnel symptoms.

Stretching and strengthening with emphasis on eccentric exercise is especially helpful for tendinosis. Muscle is forced to lengthen while it contracts because it is being used as a brake or to absorb energy while doing "negative work." On the other hand, concentric exercise is when a muscle shortens as it contracts because it is acting as an engine doing "positive work." 

Correcting ergonomic problems can be very helpful in healing workplace tendinosis. Some foods and supplements, such as ginger and turmeric, can help reduce inflammation. 

 Your best bet is to maintain a healthy weight and eat a plant-based diet with plenty of antioxidant-rich whole fruits, vegetables, nuts, legumes, and grains, while eating minimal amounts of trans-fats, saturated fats, and simple carbohydrates.

Traditional treatments involve use of anti-inflammatories, corticosteroid injections, and/or pain medication for the treatment of tendonitis. It has been proven that these can actually further the degeneration of tendons and increase the risk of recurrence of the condition as well as increase the risk of tendon rupture. That being said, corticosteroid injections and anti-inflammatory medications have been shown to be effective in short term pain reduction for tendinitis.

Soft tissue mobilization can speed healing, restore proper collagen synthesis, strength and function. Chiropractic helps by aligning joints properly around the problem area which puts less stress on tendons. You then can break down the adhesions / restrictions and allows the tendons to heal properly. After an injury the body makes scar tissue to heal the area quickly but this must be broken down to allow proper healing of the tendon. If this is not done, tendons can weaken and rupture. I utilize soft tissue techniques such as Graston and ART and ultrasound therapy. These help breakdown adhesions/ scar tissue and stimulates collagen synthesis to heal tendinosis. If you or a loved one is having these problems call to book an appointment to get on the road to recovery. 

Dr. Stephen Kelly practices at Family First Chiropractic, 142 Erickson Drive, Red Deer, Alberta. 403-347-3261. www.family1stchiro.ca.

Do you have Sciatica? How we can help.

Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body. Sciatica most commonly occurs when a herniated disk, bone spur on the spine or narrowing of the spine (spinal stenosis) compresses part of the nerve.

Chiropractors are well educated to effectively treat sciatica. Patients describe the pain as dull, achy, sharp, toothache-like, pins and needles, shooting pains or electric shocks. Other symptoms associated with sciatica include burning, numbness and tingling sensations sometimes at night while sleeping.

Sciatica is caused by sciatic nerve compression or impingement. Health changes that can cause sciatic nerve pain include pregnancy and childbirth with the center of gravity biomechanical changes, lumbar spine subluxations, herniated or irritated discs, tumors, constipation and common cause of sciatica is piriformis syndrome. Piriformis syndrome is named after the piriformis muscle, this can refer pain into the low back are and mimic disc injury pain. The piriformis muscle is located in the lower part of the spine and sacrum and assists in hip rotation. The sciatic nerve runs most often beneath the piriformis muscle, it can however run over it or through the piriformis in some individuals. Injuries such as slips and falls can cause cramping and spasm to develop in the piriformis muscle, thereby pinching the sciatic nerve and causing inflammation and sciatic pain.

Chiropractors can fully assess and diagnose sciatica a piriformis syndrome, Since there are many disorders that cause sciatica, the chiropractor's first step is to do diagnostic testing which may include an x-ray, MRI, CT scan and other testing may be done.  

 A chiropractic sciatica treatment plan may include several different treatments including chiropractic adjustments, stretches, strengthening, ART, heat or ice therapy, supplementation of omega 3’s, B complex and magnesium. Some chiropractors may recommend a TENS unit (transcutaneous electrical nerve stimulation) to reduce the pain with out medications.

For more information call our office at 403-347-3261 and speak with Dr. Joelle Johnson at Family First Chiropractic and Wellness. 142 Erickson Drive, Red Deer, T4R2C3 www.family1stchiro.ca

Carpel Tunnel Syndrome

 Carpel Tunnel Syndrome (CTS) is the most common of the “entrapment neuropathies”—compression or trauma of the body’s nerves in the extremities and the cause of patients loses in medical bill and time off work.

Carpel Tunnel Syndrome (CTS) is a condition involving the median nerve. The median nerve originates in the cervical spine and runs into the forearm then the hand. If the median nerve were to get compressed somewhere along the nerve path CTS occurs. It is commonly thought that the nerve only gets trapped at the carpal ligament. This is a narrow tunnel at the wrist made up of bones and soft tissues, such as nerves, tendons, ligaments, and blood vessels. However, the nerve can also become impinged in the neck, elbow, or forearm. This could be a reason why all carpal tunnel surgeries sometimes don’t get the results as expected. The compression may result in pain, weakness, and/or numbness in the hand and wrist, which radiates up into the forearm. CTS is the most common of the “entrapment neuropathies”—compression or trauma of the body’s nerves in the extremities.

 Patient’s experience burning, tingling, itching, and/or numbness in the palm of the hand, thumb, index, and middle fingers. These are the most common symptoms. Since many people sleep with wrists flexed. Symptoms often first appear while sleeping. As symptoms progress, they may feel tingling during the day. In addition, weakened grip strength may make it difficult to form a fist or grasp small objects. Some people muscle atrophy at the base of the thumb, and are unable to distinguish hot from cold by touch. Usually occurs in adults, with women 3 times more likely to develop it than men. The dominant hand is usually affected first, and the pain is typically severe. CTS is common in assembly-line workers in manufacturing, sewing, finishing, cleaning, meatpacking, and similar industries, as well as pregnant women.

In addition patients that have smaller carpal tunnels than others, which makes the median nerve compression more likely. CTS can also develop because of an injury to the wrist that causes swelling. Over activity of the pituitary gland, hypothyroidism, diabetes, inflammatory arthritis, mechanical problems in the wrist joint, poor work ergonomics, repeated use of vibrating hand tools, and fluid retention during pregnancy or menopause. All of which could cause CTS.

CTS should be diagnosed and treated early. A Chiropractic examination of the hands, arms, shoulders, and neck can help determine if your symptoms are related to daily activities or to an underlying structural disorder. Doctors of Chiropractic are able to use other specific tests to try to reproduce the symptoms of carpal tunnel syndrome. Chiropractic adjustments of the spine and extremities where the nerve pressure occurring is the treatment of choice. Other recommendations include stretching and strengthening exercises soft tissue mobilization techniques, resting the affected hand or wrist. Immobilization of the wrist through a splint and applying cold packs to reduce swelling due to inflammation is also recommended. Proper posture and movement as instructed by your doctor of chiropractic can help prevent CTS recurrences. For the majority of carpal tunnel cases come into Family First. If you or someone you know is suffering from CTS, feel free to email the clinic at www.family1stchiro.ca or call us at 403-347-3261 for consultation and to set up a time to have your spine and nervous system checked.

Dr. Elton Clemence is a Chiropractor at Family First Chiropractic and Wellness, located In Red Deer, AB 142 Erickson Dr ,www.family1stchiro.ca 403-347-3261 to book an appointment.

Do you have Restless Leg Syndrome?

 Restless Leg Syndrome- RLS affects over 12 million people causing a strong urge to move ones legs especially at night. RLS is a neurological complaint causing a decrease of nerve impulse to the affected limb- most often the legs. This uncomfortable syndrome causes many people a lot of discomfort. A large portion of pregnant population suffers from this uncomfortable issue. RLS prevents you from getting adequate rest and good nights sleep. Sleep deprivation can cause weakening of the weakening of the immune system, mood swings, psychological effects and depression.

Symptoms of RLS 

·        Strange itching, tingling, or "crawling" sensations occurring deep within the legs; these sensations may also occur in the arms.

·        A compelling urge to move the limbs to relieve these sensations

·        Restlessness -- floor pacing, tossing and turning in bed, rubbing the legs

Many patients, pregnant and non-pregnant find relief from specific experienced chiropractic adjustments, especially when adjusting the pregnant spine. These adjustments remove any pressure, impingement or irritation to the affected nerves in the legs/limbs. A complete history, examination and assessment will rule out any other underlying issues that may cause RLS.

Home help: Stretching, Epsom salt baths, heat application, limb massage

Supplements: Folic acid, Magnesium, B12, B complex, homeopathies

Dr. Joelle Johnson has practiced in Central Alberta for over 17years in prenatal and pediatric chiropractic at Family First Chiropractic and Wellness, 142 Erickson Drive, Red Deer T4R 2C3 www.family1stchiro.ca 403-347-3261 

Tips for Long Flights

Tips for Long Flights

Sitting for prolonged periods of time while traveling on a long airplane flight can put extra stress on the spine and nervous system causing pain and discomfort. Here are a few tips to prevent and alleviate that discomfort on you next flight to that vacation destination.

• 1.      Choose an Aisle Seat – This will allow you to get up easily during the flight to stand up and walk up and down the aisle to keep your blood flowing and muscles loose.
• 2.      Stay Hydrated – Drink plenty of water before and during the flight to prevent muscle spasms and headaches.
• 3.      Pack Light – Prevent injury by avoiding lifting heavy bags at the airport or during your travels after the flights.
• 4.      Bring Pillows – Bring a neck pillow along to support the neck during the flight and a small pillow to put behind your back to support the lower back.
• 5.      Remove your shoes – Kick your shoes off to allow your body to be more comfortable during the flight.
• 6.      Get Adjusted – Before a flight, ensure that you get adjusted to allow your body to have optimal spinal positioning. After flying, get adjusted as your body has been stressed from long periods of sitting in and upright position and the neck tilting from one side or to the other.

Dr. Joelle Johnson is located at 142 Erickson Drive, Red Deer T4R2C3 www.family1stchiro.ca

403-347-3261 to book your appointment. 

Text Neck

Text Neck

The act of holding your head flexed and forward while looking down at your handheld device and/or laptop screen places your cervical spine in a tenuous position.  Our neck normally has a forward lordotic curve. This curve is straightened with prolonged forward head posture. Over long periods of time, maintaining this head-forward posture can lead to muscle strain, disc injury, nerve impingement and arthritic changes of the neck. This increases the potential for developing ongoing neck and shoulder pain, headaches, and pain radiating down the arms.

For every one inch of forward head posture away from neutral the weight of your head increases by 100% or 10lbs. The more your neck has gone forward, the more weight it has to carry. This disorder is associated with chronic headaches, shoulder and neck pain. Medical research has also uncovered evidence of related early onset arthritis and even decrease lung capacity. Try this for yourself. Have your head over your shoulders, take a deep breath. Put your head forward and try that same deep breath. It was harder to take the deep breath with the head forward wasn’t it!

The original term was "text neck"—the new term “tech neck” highlights the fact that it's not just texting anymore—almost all the time we spend looking at any screen has the potential for damaging the neck.

Exercises can help improve your posture, strengthen your neck and create better habits for everyday life. To avoid developing degenerative neck changes due to posture, here are several simple steps you can start today.

Set time limits. Limit the amount of time and frequency that you use your device. If you have to use it for an extended period of time, take breaks. Develop a habit of taking a three-minute break for every 15-20 minutes you use your device. Change your posture and move around.

Set automatic reminders. Utilize an automatic alarm with your smart device reminding you to take a time out

Use a tablet holder. Purchase a holder to elevate your device to significantly reduce the amount of neck flexion and forward positioning. Try to keep the device as close to eye-level as possible.

Sit in a chair with a headrest. Switch to a chair with a headrest, and make sure to keep the back of your head in contact with the headrest while using your tablet, phone or laptop. Keeping the back of your head flush against the headrest will ensure that you're not looking down with your neck flexed forward.

Use pain as a warning. If you're experiencing pain in your neck, between the shoulder blades, numbness or tingling in the arms, or frequent headaches there may be a more serious issue going on. Pay attention to these warning signs and act quickly to make changes to reduce or eliminate any head-forward posture that is straining your neck.

Chiropractic treatment is the best option for these issues. If you are having symptoms or just want to check if you or your children have this problem, book an appointment.

As a general rule, the sooner you seek treatment the more likely it is that you'll have success in treating the problem.

Dr. Stephen Kelly D.C.

Dr. Kelly practices at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to book an appointment (403)347-3261 or visit us at www.family1stchiro.ca

Exercise should be enjoyed not painful.

Exercise should be enjoyed not painful.

Working out for personal gain or overall health and wellness can be rewarding. However, over training or over stretching can lead to injury. This is anything but gain or healthy, instead it creates setback or even take you out of training completely. There is no need to suffer to the point of disliking the workout or dreading the next one. I agree we need to push ourselves to overcome fitness plateaus, but exercise should be less about pain and more about fun.

Here are some tips to make your workouts more enjoyable:

Ø  Choose a fitness program you like and can fit your schedule- You have the option to choose your fitness path. With so many styles of training and workout programs one can choose and personalize their own training programs to suit their goals. Programs that focus on core and strength training are recommended.

Ø  Focus on a balanced Lifestyle - It’s good to be determined in achieving your goals. However, becoming obsessed with your workouts can leave you drained and even injured.

Ø  Change your mindset - Exercise is about personal well-being, which is body and mind fitness. Unnecessary mental stress to get fit leads to being counterproductive. Attitude should be towards making it a fulfilling journey and not being a serious no fun policy.

Ø  Inspire to confidence - Seeing changes in your mind and body should be an inspirational thought, which adds confidence.

Avoiding pain and injury during your workout:

No pain no gain motto should not lead to injury and/or take you out of the fitness program altogether. So here are some guidelines to help you avoid injury.

Ø Warm up before your workouts and cool down after - It’s best to do light cardio before stretching then stretch. Stretching without warming up could lead to injury. More intense workouts should end with a cool down consisting of light cardio and then end with stretching.

Ø Use logic and listen to your body - Don’t run before you can walk. Going from inactivity to strenuous exercise could lead to injury. It’s healthy to be competitive and have enthusiasm to achieve fitness goals. However, it’s more effective to learn how to exercises properly and consistently. Finally, listen to your body: If it hurts Stop. Pushing through pain again can lead to injury and takes the fun out of your fitness journey.

Talk to the experts. They can help you start your workout program, guide you to work out properly and most importantly help you to achieve your personal goals. In addition, use your Chiropractor to help you get the most out of your exercise regime.

Dr. Elton Clemence is a Chiropractor at Family First Chiropractic and Wellness, located In Red Deer, AB 142 Erickson Dr ,www.family1stchiro.ca 403-347-3261 to book an appointment.