Exercise and Stretching

Exercise and stretching.

Exercise and stretching daily can help your mind and body stay healthy. With so many different choices for exercise, which ones are right for you? If you need help deciding, we can discuss the options that would be most beneficial for you.

Aerobic Exercise (Cardio)

Aerobic exercise has a great impact on physical health, a huge part of wellness. It gets your heart pumping and your lungs working vigorously. “Aerobic” means your body needs oxygen to produce the energy needed for performing these types of cardiovascular exercises (also the reason some people refer to aerobic exercise as “cardio”). Aerobic exercise doesn’t have to be high impact—swimming, walking and riding a bicycle can all be aerobic activities.

The goal for aerobic exercise is to work hard enough to reach your target heart rate in order to improve heart and lung function as well as circulation and, for many, to maintain a healthy weight. Your target heart rate depends upon your goals for aerobic exercise. For example, if you are looking to shed a few pounds, you should aim for a heart rate that is about 60% to 70% of your maximum heart rate. Maximum heart rate is calculated by subtracting your age from 220. So, let’s say you are 30 years old and looking to lose some weight. For you, the heart rate you’re trying to achieve while exercising is 60% to 70% of your maximum heart rate (220 – 30 = 190), so between 114 and 133 heartbeats per minute would be your goal.

There are lots of fancy apps, watches, trackers and counters that can monitor your heart rate, but taking your pulse by feeling it at your neck or on your wrist will do the trick, too!

Strength Training

Besides improving muscle strength and body mass, strength training—which includes lifting weights and other forms of resistance training—helps to build bone and burn calories. Adding resistance (load) to the bones triggers bone-building. For your body to build bone, though, you have to add more resistance than you’d get doing everyday activities. Building muscle also means you’ll be burning more calories throughout the day since muscles burn calories even at rest.

Stretching

Stretching exercises have enormous benefits when it comes to wellness. First, adding stretching exercises to your everyday routine will help improve and maintain flexibility. More flexibility means less strain and pressure on muscles and joints and may ultimately keep you from becoming injured during other exercise or activities. Balance and coordination may also be improved by incorporating stretching into your daily exercise. Stretching has also been shown to improve circulation, muscle strength and mood, and all of these benefits promote wellness.

How Much Exercise Do You Need?

The amount of exercise you need depends on the type of exercise you are doing. Aerobic exercises/cardio should be done for 30 minutes daily for at least five days each week. The 30 minutes can be broken up into segments of exercise if that is easier for you. If you are strength training, you should add at least two training sessions per week.

If you are unsure about which exercises or stretches may be good for you, or if you have questions about exercise in general, we are happy to answer your questions.

Reviews By Our Satisfied Patients

  • "I've been coming to see Dr. Bob since 1984 for my back pain. After each visit, the vast improvement lasts about one whole month. Even after all these years, Dr. Bob continues to provide outstanding care for me, my children, and my grandchildren. I've referred several people to HealthWise Chiropractic, so they too can see the results I have. My favorite part of my visits is the friendliness and professionalism of the staff and doctors and, of course, the results I get that improve my daily living."
    Danny S.
  • "About ten years ago I was at the gym, I bent over and couldn't get up, the pain was horrible. I contacted Healthwise and Dr. Mike gave me an emergency appointment that evening. He did a complete physical and x-ray before he started any treatment. After my first treatment I was able to stand up and walk with minimal pain. With a few visits I was back to normal. I continued treatments as needed for the next several years.
    I see Dr. Bob regularly to stay fit and pain-free. He tests my strength and weakness to determine the best treatment. Our open discussion led him to help my acid reflux. I now exercise and walk as is essential for a septuagenarian.
    I told Dr. Bob that I was starting to get knee pain that I thought was arthritis; I didn't think chiropractic care could help. He told me about new equipment to help. I look forward to improvement.
    I was a skeptic of chiropractic care, now I would recommend HealthWise to anyone with chronic/simple pain. It worked for me. It can work for you!"
    Sherry B.
  • "I was very miserable with constant pain in my leg while knowing it had something to do with my back. My friend surprised me with an appointment with Dr. Bob. After being treated by Dr. Bob I knew right away it was exactly what I needed. I learned a lot through my conversations with the doctor. I am really thankful to Dr. Bob and his staff."
    Ed L.
  • "I had a very limited understanding of chiropractic care until I tried it for the first time 12 years ago. I came in with severe pain in my neck, which prohibited me from moving my head. I was greeted by a kind staff, had an exam and x-rays done on my first appointment followed by an adjustment. I felt so much better after my first adjustment and by following the treatment plan my headaches and migraines improved. My overall health has improved because of chiropractic care. Dr. Bob helps make sure that I am taking the right supplements to optimize my health and fitness performance. They have helped me with allergies, knee and shoulder pain, and earaches. I had no idea when I began my chiropractic journey just how much help the doctors and staff at HealthWise would be at improving my quality of life."
    Britt H.
  • "I have been a patient at HealthWise Chiropractic for over 20 years. In the past and currently I am seeing Dr. Bob, however, I have seen all docs at Healthwise. My general issues are usually seasonally related to sinus and allergies. Recently I have been receiving treatment for my hip and lower back. Dr. Bob zeros in on trigger points and quickly relieves my pain. He is a wealth of knowledge and offers help and suggestion on my health issues. The staff is friendly and helpful. I leave feeling better and I believe helps to keep my body aligned and energized. I have also come in after falls, injuries and surgeries. I truly believe my adjustments at the time added to a quicker recovery."
    Liz B.
  • "I have been a patient of Dr. Bob for two and half months. . I see him for an adjustment every two weeks. I started seeing a chiropractor for the first time in January 2021 while working in Florida for my continued lower back pain and chronic bilateral hip bursitis. Because my pain was mostly relieved with continued adjustments, I decided to continue with treatment when returning to Wisconsin. I have been very happy with my continued pain relief/adjustments at HealthWise. I highly recommend anyone with chronic back and neck pain to try chiropractic adjustments here at HealthWise. It will make your life better."
    Marianne V.
  • "Really enjoyed the different things that they can do for you and your pain management. Would highly recommend."
    Rhiannon P.
  • "I enjoy coming, getting readjusted and any additional therapies. It has made my life healthier and less stressful. If I have questions, they are answered at that visit. The staff is very professional, personable and friendly. I always look forward to my next visit with them. I am glad to be part of Healthwise Chiropractic family:)"
    Marcella L.
  • "DR MIKE IS A GREAT CHIROPRACTOR. HE TAKES THE TIME TO GIVE YOU A COMPLETE ADJUSTMENT IS TIME. HE IS ALSO A GOOD CONVERSATIONALIST. THANKS"
    RICHARD R.
  • "Dr. Mike is fantastic! He is very personable….will take time to really to your needs… I enjoy my visits…the maintenance has helped tremendously…..and he is there when the emergency pops up! Excellent Chiropractor!"
    Ann W.


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