Article of the Week- May 28 - June 1, 2018 -If you could only do one Exercise...

If you could only do one Exercise...              Article of the week May 28 to June 1, 2018

Have you ever wondered how many steps you take in a day?  The fitness market has many different brands of activity trackers, watch-like devices that strap to your wrist and keep track of how many steps you take in a 24 hour period.  For those that struggle with a sedentary lifestyle, I think that these devices are a great idea to get into the habit of taking more steps. 

The general recommendation for good health is to strive to take 10,000 steps each day.  In addition, you should strive to get at least 10 minutes of movement for every hour that you sit down (above and beyond any fitness routine you may follow).  Why is it that walking is so important and so good for your health?

I love to suggest walking to my patients because it requires no equipment and can be done virtually anywhere.  Inactivity is the fourth biggest killer of adults worldwide and is responsible for 9 percent of premature deaths.  Walking 20 to 25 minutes per day has been shown to add anywhere from 3 to 7 years to your lifespan!  Even smokers can increase their lifespan by 4 years with regular walking. 

And if living longer isn't enough incentive, how about enjoying a better quality of life while you're here through regular walking?  Walking will lower your risk of type 2 diabetes, depression, dementia, hormonal imbalances, PMS, arthritis, fatigue, varicose veins and constipation.  Last week I wrote about the role of chiropractic in weight loss.  Many people join a gym when they are getting serious about shedding unwanted weight.  You should know that a British study found that regular walking is just as beneficial, or more, when it comes to weight management than working out in a gym.

Here are some other suggestions I would recommend if you want to reap the benefits of walking over the long-term.  Find a walking partner or a walking group.  If you have an accountability partner it will make you more likely to stick with a program of walking and it will turn your daily walk into a social activity as well.

Walk with intention.  A Japanese study found that elderly people who combine gentle strolling with faster paced walking get greater fitness benefits than walking at a steady pace for the duration of your walk.  Aim to walk briskly for 3 minutes followed by 3 minutes of slower strolling.  If you do this cycle 5 times, you will have walked for 30 minutes.  Aim to do this a minimum of 4 days per week.  However, walking is an activity that doesn't require rest days. If you feel inclined to walk every day I would encourage you to follow your inclination.

If you are not in the habit of walking regularly, you will notice a considerable increase in your energy levels once you start.  It may seem counter-intuitive that you will have more energy by expending more energy, but believe me, it's true!

To Your Health,

Dr. Tim

Grace Chiropractic – 1-3230 Monarch Drive – 705-323-9100 –

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