Walking: A New Year’s Step Toward Enhanced Chiropractic Care

TL DR: As we welcome 2025, walking emerges as a simple yet effective tool to enhance chiropractic care. It improves spinal function, helps regulate blood sugar, and supports mental health. Aim for 30 minutes of walking most days to enjoy these benefits and support your overall well-being.

As we step into January 2025, it’s the perfect time to reflect on how small changes can have a significant impact on our health. One such change is incorporating regular walking into your routine. Walking may seem simple, but it offers profound benefits that complement and enhance your chiropractic care. This blog post explores how walking can support spinal function, regulate blood sugar, and improve mental health, all while backed by current evidence.

Walking and Spinal Function: A Vital Connection

Chiropractic care aims to optimise spinal function to support overall health. Walking can be a key player in this process. By engaging in regular walking, you can improve posture, support proper movement patterns, and reduce spinal stress.

Recent studies underscore the benefits of walking for spinal health. Research published in the Journal of Physical Therapy Science highlights that walking enhances lumbar spine stability and decreases the risk of lower back pain by strengthening spinal-supporting muscles (Lee et al., 2017). Additionally, walking boosts circulation, which helps deliver essential nutrients and oxygen to spinal tissues, aiding in their function and recovery (Holloszy & Coyle, 2004).

Walking’s Role in Blood Sugar Management

Stable blood sugar levels are crucial for overall health. Walking is an effective way to manage blood sugar levels, as it improves insulin sensitivity and glucose metabolism.

A study in Diabetologia shows that regular walking lowers blood sugar levels and enhances insulin sensitivity in individuals with type 2 diabetes (Boulé et al., 2001). Stable blood sugar levels can contribute to reduced inflammation and improved healing, potentially supporting the benefits of chiropractic care and overall spinal health.

Boosting Mental Health Through Walking

Mental well-being is integral to holistic health, and walking has a positive impact on mental health. Regular physical activity, such as walking, can reduce symptoms of anxiety and depression, which may, in turn, enhance your chiropractic care experience by fostering a more relaxed and positive mindset.

A review in JAMA Network Open found that walking, among other forms of exercise, significantly alleviates depressive symptoms and improves mood (Schuch et al., 2016). Improved mental health can elevate your overall sense of well-being, which may make you more receptive to the benefits of chiropractic care.

Incorporating Walking into Your New Year’s Routine

To maximise the benefits of walking, aim for at least 30 minutes of moderate-intensity walking most days of the week. You can break this time into shorter sessions if necessary. Make walking a part of your daily routine by choosing routes that you enjoy and considering it a social or enjoyable activity.

This January, embrace the simple yet impactful practice of walking to support your chiropractic care and foster a healthier, more balanced lifestyle.

Dr. Tommy-Lee McCafferty DC

Doctor of Chiropractic

References

- Boulé, N. G., Haddad, E., Kenny, G. P., Phillips, P., & Raymond, J. (2001). Effects of physical activity on glucose metabolism and insulin sensitivity in type 2 diabetes mellitus: a meta-analysis of controlled clinical trials. Diabetologia, 44(6), 682-690.

- Holloszy, J. O., & Coyle, E. F. (2004). Adaptations of skeletal muscle to endurance exercise and their metabolic consequences. Journal of Applied Physiology, 96(4), 1006-1016.

- Lee, J. H., Lee, S. M., & Lee, M. S. (2017). The effect of walking on lumbar spine stability in patients with low back pain. Journal of Physical Therapy Science, 29(1), 24-28.

- Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., & Silva, G. S. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. JAMA Network Open, 3(3), e185870.