“It does not matter how slowly you go as long as you do not stop.” While Confucius may not have been a runner, his wisdom applies to the practice of it. A 2013 study shows that even five to 10 minutes a day of slower-paced running (or jogging) is enough to add years to your life. Running has numerous health benefits that not only make you look better, but feel better too.

Running is like the superfood of exercise. Even a moderate running routine will:

• Increase lung capacity
• Lower or prevent high blood pressure
• Make your immune system stronger
• Build bone density and strengthen joints
• Relieve stress
• Improve sleep quality
• Clear up skin
• Reduce the risk of certain cancers

For most runners, it’s more about how running makes them feel than it is to stay in shape. “Runner’s high” is a very real thing, and the hormones that are released while running give a boost to confidence and can reduce or eliminate depression. In addition, when you run, you reduce stress. Not to mention, it can lessen or get rid of common stress-related health issues, like “bad belly fat” and tension headaches, which also contributes to better health and a longer life.

While it’s recommended to get at least 150 minutes a week of aerobic exercise, every little bit helps. As little as 50 minutes of aerobic activity is enough to have a positive impact. Studies show that the “sweet spot” for reaping the maximum level of benefits is 2.5 hours of running per week. Have you tried running and it just isn’t for you? Walking, cycling, and even the elliptical machine, if done regularly, will improve health and longevity.

As with all things, moderation is key, especially when beginning a new diet or workout plan. The benefits of running are numerous, but make sure to have the right gear and the right information before you begin. Speaking to your physician and working with your chiropractor to promote your new (or ongoing) fitness plan is sure to boost its success.  If you have questions regarding your new exercise routine or just want to speak about your health in general, give us a call at 918-940-4630 and you will be set-up with a consultation with Dr. Ring.  We love meeting new people and help to empower change in their lives.  Until then, get outside and get moving; your body and mind will thank you.

The post How Does Running Impact Your Health? first appeared on Chiropractor Broken Arrow.

1. Set realistic goals.

“It is great to have goals to work towards, but having goals that are unrealistic to reach do nothing to help you achieve anything. Your goals should be short and long-term, but they must also be attainable if you are to reach them in the desired amount of time. Setting goals that simply cannot be achieved, or having unrealistic expectations about it will only hurt your motivation and cause you to give up. For example, you should not expect to wake up with a 6-pack after only a week of dieting and jogging a couple of miles every other day,” said Brooks Hitchcock, spokesperson for Fitness Goals.   Take it one step at a time, and be sure to celebrate your successes.

2. Be specific with your goals.

You should plan out your goals so that you can achieve them via smaller, more manageable steps. Say that you want to lose a specific amount of weight by this time next year. Break the overall goal down by using a series of questions: How much weight do you want to lose in the total amount of time? How much weight should you lose each month? What results should I see on a weekly basis? If you can break your plan of attack into smaller details, it will make obtaining actual results and achieving your goal on time more realistic.  It’s also important to remember that everyone’s body responds differently to exercise and dietary changes.  Don’t let yourself get discouraged if you don’t see the results right away.  Stick to your plan and execute it.

3. Ask yourself, “Why?”

Why do you want to lose weight? Other than the cliché response of getting healthy and looking your best, you must decide to do this for yourself and for no one else. Simply acknowledging that being overweight may be bad for your health is not enough to motivate you to actually lose weight. It requires an emotional and personal investment.  It is also important to find an accountability partner. Someone who you know and trust will help keep you on track while being a positive and supportive cheerleader.  It’s even better if this individual is willing to go through the process with you.  Together you can achieve great things!!

4. Make an action plan.

Being specific with your goals allows you to break them down into an achievable action plan. Instead of simply exercising aimlessly or thinking about getting in shape, your plan can to have reached specific weight goals by certain dates. You should write out your plan and post it in places you frequently walk by, like your desk or the refrigerator, in order to remind yourself in times of struggle.

5. Ask a friend for help.

Have one of your friends or coworkers act as your personal conscience while you work towards your fitness goals. This should be someone that you trust and that you see on a regular basis who can encourage and remind you to stick to your workout regiment and make healthy eating choices.

Getting in shape and living a healthier lifestyle is not easy, but it can be done. It is probably the best thing that you can do for your body. Do not wait. Make a plan, find a partner and start working your way towards a healthier and more fit you, today.  If you need help along the way, we are more than willing to be there to support you or give you direction.  Give us a call at 918-940-4630 to set up an appointment.

The post 5 Tips To Help You Reach Your Fitness Goals first appeared on Chiropractor Broken Arrow.