Healthy Habits & Resolutions

Moving Your Way to Better Health in 2021


Everyone needs physical activity to stay healthy – mentally and physically. Not only can it be difficult to find the time, covid restrictions have also made it hard to find a place! With many gyms closed, people have had to find innovative ways to exercise. How can we keep our bodies moving in 2021? Here is our list of important reasons to stay active despite setbacks and some tips to get your started.


Small Changes

Take a moment to reflect and really ask yourself if you move enough during the day. If you have a desk job, the answer is no! With more and more people working remotely, less and less are leaving their homes during the day. A sedentary lifestyle is a significant factor in many chronic diseases, as well as spinal aches and pains. The compression that occurs in your mid-back while seated can lead to problems in your low back and is also linked to shoulder issues. Researchers have found the people who sit the majority of the time are more likely to face a variety of chronic health issues.

All hope is not lost though! Even something as small as standing at work can make a big improvement in your overall health. Don’t have the option to stand or can’t afford a standing desk? Make it a habit to stand up from your desk every 30 minutes to stretch and/or try to get in a quick walk during the day.



Another small but simple act you can do is walk. Walking has many health benefits. These benefits are not just physical but mental as well. Walking improves mobility and helps build muscle and bone strength. Improving the mobility of your mid-back (thoracic spine) can reduce your low back

man and woman walking down a trail surrounded by grass with sunlight shining pain, improve posture, and decrease your likelihood of experiencing shoulder issues. Keeping your bones strong also reduces your risk of osteoarthritis. If you do happen to get it, the pain will be less severe than that for someone who didn’t walk daily. Did you know that walking can help protect against depression, dementia, diabetes, heart disease and even colon cancer?

If you’re serious about walking regularly, you’ll want to get a good pair of shoes. The wrong shoes with improper insoles make walking harder on the body, defeating the purpose of the exercise and putting your spine at risk. If you notice joint pain fr

om walking, make sure to visit our clinic to see how we can help! Call (925) 523-1022!


Think walking is boring? Dancing is a great way to get your body moving and your heart pumping. Plus, if you enjoy doing something, you’re more likely to do it. Dance can even complement chiropractic care, working to support spinal health. Dancing engages all major muscle groups, requiring strength and coordination. These movements tone your muscles and test your balance. Just like chiropractic care, dance also supports good posture and body awareness.

woman jumping in front of a yellow wall with arms in the air


Do you have a lower body or back issue that makes it difficult to walk or dance? No problem! Try to incorporate muscle-strengthening activities 2 days a week. Try using exercise bands or lifting hand weights. Start slowly. Breathe out as you lift the weight, and breathe in as you lower it. Be careful not to hold your breath – holding your breath can cause changes in your blood pressure.

Low Impact Movements

If you weren’t physically active before, start gradually. Even 5 minutes of physical activity has health benefits. You can build up to more over time. Learn tai chi, a mind-body exercise that im

man and woman practicing yoga next to each other with both of them having their hands folded in front of them

proves balance. Yoga is another great option. There are even “chair yoga” classes for those that are handicapped. You can find classes modified for almost any aliment if you know what to look for! Try YouTube

for thousands of free videos you can start doing in the comfort of your own home.


Chiropractic Care

Chiropractic is a give and take relationship. Chiropractors provide corrective adjustments and advice for maximizing spinal health, but to take full advantage of those, patients must be willing to make lifestyle changes. Taking up low-impact exercises at home may be part of this. Exercise between appointments can help assist the realignment of the spine, improving quality of life, and helping patients gain control over their wellbeing.


If you’re ready to take your health to the next level, contact us today!


For questions or comments contact:

Dr. Fred Dietzen

Evoke Spinal Care

140 Gregory Lane, Suite 195

Pleasant Hill, CA 94523

(925) 523-1022


Take advantage of all the benefits cold laser therapy has to offer today!

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