A little tip from the American Chiropractic Association

October is National Chiropractic Health Month and there's still plenty of time left to create an exercise routine and get moving! This month, the American Chiropractic Association (ACA) is encouraging people to move more, to #Move4Life. Staying active is an important part of maintaining overall health, and we can strengthen our bodies and help prevent several chronic conditions simply by walking!

Walking accomplishes all of the following and more:

  • Improves cardiovascular endurance

  • Tones muscles of the lower body

  • Reduces risk of heart disease

  • Burns calories: about 80 if walking 2 miles per hour and about 107 if walking 4.5 miles per hour

Walking for just 12 minutes every other day can offer important health benefits, but in order to increase your longevity, you should try to walk for up to 30 minutes, five days per week. Experts generally agree that to be considered "active," adults should try to take 10,000 steps each day. Wearing a pedometer or an activity tracker is an easy way to track your progress.

The following tips can help you get started on your walking regimen:

  • Move your arms freely, in coordination with the opposite leg.

  • Don't stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which in turn will cause you to carry your weight improperly.

  • Don't carry weights or dumbbells while walking. They're better used as a separate part of your exercise regime.

  • Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, consult your doctor of chiropractic.

  • Walk briskly, with "purpose." Simply sauntering, while relaxing, is not an effective form of cardiovascular exercise.

  • Stay hydrated. You should drink half of your body weight in ounces of water daily.

  • Avoid caffeinated drinks, including energy drinks, prior to and during your walk. They can cause dehydration and a racing heartbeat.

NOTE: In case it’s not obvious, the image was not included in the ACA’s message, but was instead taken from the internet. We’ve been walking for a LONG TIME. Don’t stop now!

How could a person get injured in a low speed collision?

There are many factors involved in how or why a person may be injured, even when the car shows little or no damage. Rear impact collisions setup the neck for a whiplash injury. The car moves forward, the seat pushes your body forward and your neck lags behind, then the tissues stretch out until it’s pulled forward very quickly (much quicker than the speed at which the car was hit). The body is stopped by the seat belt, then your head continues forward until again pulled back by your stretching tissues.

The body tissues in the neck like muscles and ligaments injured in whiplash are generally durable, but it’s a matter a timing. They can handle heavier loads if the load is applied in a safe and slow fashion. The quicker the load is applied, the less of a load the tissues will be able to handle before failure. Imagine a stunt person jumping off a building. They can handle the load of the impact by slowing their body from falling speed to stopped either a) over a long period of time by landing on a fancy air bag or b) over a short period of time by hitting the pavement. Obviously, loads applied over shorter periods of time are more damaging.

Think about this crash test discussed by Dr. Arthur C. Croft in his Whiplash and Mild Traumatic Brain Injury: ”The average head weighs about 8-10 lb [under normal gravity]. This is the force her neck muscle must support in the horizontal position. If we increased this force to 12.8 times that of gravity [what happened when her head was accelerated and pulled forward over a very short period of time], her head would effectively weight about 102 to 128 lb…So, the volunteer in this crash test had approximately that load placed on her neck over a span of just two tenths of a second.” That’s enough weight over a short enough period to surpass the tissue’s ability to resist damage, especially if the person is unaware of the impending collision and cannot brace for impact.

Don’t let an undamaged bumper fool you. If you get rear-ended, get their insurance information, because you may be injured even if you don’t feel it immediately. If you are injured, please get treatment to improve your chances of better recovery and reduce the likelihood of permanent injury.

Family Care & check out my new testimonials!

I love getting reviews! It reminds me why I do this all day! Check out some of the new ones on my Testimonials page!

Also, I recently got word from Family Care that I can now accept referrals to treat their members! So, if you have Family Care and have neck or back pain, talk to your PCP to send over a referral to come see me and let's see if I can help improve your condition!

Our office is open MWF. Call (503) 257-3377

-Dr. Evan Halbert, DC

New video!

Dr. Halbert has created another video. However, this one is a little different. It's a discussion on some of the misleading critiques of chiropractic care with links to the referenced material. Please take a look and let us know if you have any questions or concerns!

Or you can see the youtube page here:
https://www.youtube.com/watch?v=AY3WEbO3RK4

See Dr. Halbert on Tuesday/Thursday in the Pearl!

Beginning Tuesday, January 19th Dr. Halbert is honored to be taking on a position at the Pearl Health Center, an integrated clinic in downtown Portland, OR. He will be providing chiropractic care Tuesdays and Thursdays from 9:30am - 6pm alongside two Nurse Practitioners, a Naturopath, and a Psychologist. Call (503) 525-0090 now to check insurance or other payment options and schedule your appointment!

Dr. Halbert will continue to provide care under Halbert Chiropractic during his regular clinic hours at the Parkrose Clinic in NE Portland Mondays, Wednesdays, and Fridays. He cannot see the same patient in both locations. Sorry for any inconvenience.

New Insurance Coverage

Dr. Halbert is happy to now offer his services as a provider for Bridgespan Health! Included under that umbrella are Legacy Health (OR & WA), Mid-Valley, MyChoice Northwest, Value PPO, and Willamette Valley Health Solutions. If you have been waiting to see a physician who can take your insurance, call us today to schedule your first appointment!

Cox Certification

Dr. Halbert just got his Cox certificate in the mail. Now he has another excuse to finally go get some things matted and framed so he can proudly hang them in the office. He can now point to it and say he is a neck and back pain specialist, well-equipped to handle difficult cases like disc herniation, sciatica, spondylolisthesis, and spinal stenosis.

A Second Clinic in January

Dr. Halbert has just accepted an offer at a second clinic, which will replace his Tuesday and Thursdays working as a teaching assistant at the University of Western States. He will miss his time there working with the teachers and future chiropractors of the US and Canada, but looks forward to the opportunity to help treat the wonderful patients of the Pearl Health Center in downtown Portland on NW 9th Ave. This position will begin in January.

His new schedule will be:
M: 6am - 2pm - Parkrose Chiropractic
Tu: TBD - Pearl Health Center
W: 10am - 7pm - Parkrose Chiropractic
Th: TBD - Pearl Health Center
F: 6am - 2pm - Parkrose Chiropractic

Note: Unfortunately, due to separate business arrangements, patients cannot go back and forth between the two clinics, FYI.
http://parkrosechiropractic.com/
http://pearlhealthcenter.com/site/