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Smart Exercises to Hang Onto for Life

By Sandy Schroeder

We are always looking for new ways to stay fit, but there may be a more crucial fitness move that is needed. Health experts say there are basic exercises that should stay with us throughout our lives. See if you agree. If you do, get your doctor’s approval and get moving.

Here are the keepers as reported in U.S. News and World.

Walk daily - Experts agree. Nothing beats walking. All you need are a pair of sneakers and 30 minutes to make it a mainstay of your daily routine. When you do, you may reduce the risk of premature death, lower the risk of hypertension, and help defeat depression. Start the walking habit early with your kids as you walk to the park, walk the dog, and walk around the neighborhood.

Swim regularly - Swimming is perfect for the whole family. It’s a super cardiovascular workout, and a good choice for people who have joint pain. Warm water soothes and protects joints while providing resistance to strengthen muscles.

Squat to boost flexibility - Squats keep brain and muscles in sync and reduce lower back, hip, knee and ankle injuries, while improving balance. Do squats as part of an early morning routine or an afternoon break at the office.

Work the body with push-ups – Work the upper body, legs and core with daily push-ups. At the office you can do push-ups off of a desk or the wall.

Run away from age - “As we age, we may need to slow down, but running keeps aging bodies active and fit, yielding great benefits for us all,” says Joe English, a running coach from Portland, Ore.  If you are running now, you may want to keep right on going.

Planks improve balance - They also help posture while building core, arm, shoulder and back strength. They may reduce back pain and strengthen the lower body, too.

Stay limber with stretching - Doing a forward fold yoga pose or a grade school toe touch works just fine to keep the body flexible and the muscles strong as you retain the body’s range of motion. Never stretch to the point of pain.

Pull-up of body weight - Use it to build strength in the arms, shoulders, trunk, abdomen, hands and forearms.

Add a balanced diet - Support all of your exercise basics with a daily menu of fruits, vegetables, lean protein, whole grains and healthy fats.

Finally, as you turn these exercises into habits, the most important one will be the ones you actually do. 

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Flower Mound, Tex.

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