This Exercise Could Be the Secret to Long Life

At Peakform we specialize in patients not only looking for immediate relief of aches and pains, but also people interested in longevity and living a long healthy life.

Good news! Science may have uncovered a key to the fountain of youth!

You're probably thinking that exercise is a key component right? Yes, but research also shows a certain type of exercise can be far better than others.

Drumroll, please...........Pickleball!

Actually, research shows, that racquet sports in general can protect you from early death. (Rather grim but details to follow). So good news, it doesn't have to be just Pickleball. Tennis, Badminton and Squash all count as well.

A study published in the British Journal of Sports Medicine followed 80,306 people. They found that those that played racquet sports were 47% less likely to die of ANY cause.

Also those people were also 56% less likely to die from cardiovascular disease.

This is fantastic news for those of you who are not "Gym people". Pickleball can be an easy alternative.

From our experience, sports like pickleball are not only easy to learn, but can get your heart pumping and your muscles working. The added benefit of hand-eye co-ordination and balance is likely the key component that separates racquet sports from other forms of exercises, at least in terms of longevity. Another key but often overlooked component, is the social aspects. Pickleball will help you make new friends or strengthen existing ones.

Having fun with others while engaged in exercise has to be an unbeatable combination.

With the added of bonus of probably extending and improving your life. Backed, by science no less.

So if you're up to it, try Pickleball! (You can thank us later)

Yours in Health.

Team Peakform.

P.S. - If you or your loved ones need treatment, why not reach out? We've been voted the Best Chiropractors and Best Massage Therapists for a reason. Help is just a phone call away.

Getting Fit 10 Minutes at a Time....Seriously!

It's the start of a new year and a lot of people are considering getting into shape. Am I right?

Maybe you might be one of them?

I hear lots of people convinced this is the year they make a change in their health and fitness. So let me help you get things started. Almost everyone has heard the fitness goal of 10,000 steps/day. But 10,000 steps can be challenging for some. May I suggest.....3000 steps instead? If you're wondering why 3000 steps? Just keep reading.

(BIG HINT: 10 Minutes of walking = 1000 steps!)

Starting a Fitness Routine with Simple Walking: The Power of 3,000 Steps a Day

When it comes to starting a new fitness routine, many people feel intimidated by the high goals often suggested in the fitness world. One common goal many hear about is 10,000 steps a day. While this is an admirable target for some, it can seem like a daunting challenge, especially for beginners or those who haven't been active for a while. The good news is that you don’t need to start with such a big number to experience the benefits of regular physical activity. Setting a goal of just 3,000 steps a day is a more achievable and sustainable starting point for anyone new to exercise.

Why 3,000 Steps?

First, let's break it down. A typical 10-minute walk will get you about 1,000 steps. So, by aiming for just 3,000 steps, you’re looking at a 30-minute walk spread out over your day. This is a manageable commitment for most people, and it’s an excellent starting point to build consistency before gradually increasing your goal over time.

The key to starting a fitness routine is not overwhelming yourself right out of the gate. Small, achievable goals build momentum and set you up for long-term success. By aiming for 3,000 steps, you give yourself a realistic target that will fit easily into your daily schedule while still offering substantial health benefits.

The Benefits of Starting with 3,000 Steps

1. Improved Cardiovascular Health Walking, even at a moderate pace, is a great way to get your heart rate up and improve cardiovascular health. By walking 3,000 steps a day, you're promoting better circulation, reducing your risk of heart disease, and enhancing overall heart function. Over time, this consistent movement will help improve your endurance and energy levels.

2. Boosted Mental Health Physical activity, especially walking, has been shown to significantly reduce symptoms of anxiety and depression. When you make walking part of your daily routine, even for just 30 minutes, you're giving your mind a break from daily stresses. Walking outdoors adds the extra benefit of fresh air and exposure to nature, both of which can have a calming effect.

3. Weight Management Walking is a low-impact exercise that can help with weight management. By committing to 3,000 steps a day, you’re creating a calorie burn that can contribute to weight loss or weight maintenance. Though walking alone might not lead to dramatic weight loss, it’s an excellent starting point, especially when combined with a healthy diet.

4. Improved Joint Health One of the most underrated benefits of walking is its positive impact on joint health. Walking regularly helps to lubricate the joints, reduce stiffness, and improve mobility. It’s especially beneficial for those with arthritis or other joint-related issues. By walking 3,000 steps daily, you’re promoting better flexibility and range of motion.

5. Build a Sustainable Routine The beauty of setting a goal of 3,000 steps is that it’s achievable. Once you start seeing progress, you’ll feel encouraged to keep going, and over time, you may naturally increase your step count. The focus should be on creating a routine you can maintain, rather than pushing yourself too hard too soon. The sense of accomplishment you’ll get from meeting your goal each day will motivate you to stay consistent.

   
   

Progress at Your Own Pace

Remember, the goal is progress, not perfection. Starting with 3,000 steps a day gives you the opportunity to gradually build a lasting fitness habit that you can enjoy. Once you feel comfortable with 3,000 steps, you can slowly increase your target and challenge yourself further.

No matter where you’re starting, the most important thing is to simply start. Walking is one of the easiest and most effective ways to improve your health. Set a small, achievable goal of 3,000 steps, and see how quickly the benefits begin to show. Your body and mind will thank you.

Hope you guys find this helpful and maybe motivating. Remember; 10 minutes of walking equates roughly to 1000 steps. Just start your fitness goals 10 minutes at a time!

Be Well!

Dr. Dominic.