How to Safely Participate in Fall Activities

Autumn is here! Many surveys show that fall is the most popular time of year. At The Chiropractic Health Center of Glastonbury, we love the transition to cooler weather, watching the leaves change color and spending nights by the fire pit.

Despite these highlights of autumn, the change of seasons can have an effect on our bodies. There are several seasonal activities that make us think of quintessential “fall in New England” but can also lead to injury. Rather than spend the season sidelined, consider the following tips to keep safe.

1. Raking Leaves

While it might not be your favorite, raking leaves is a necessary fall chore for homeowners. Many people rush to get this task done, failing to prepare their bodies and experiencing pain later. Always remember to warm up, stretching your arms and legs to loosen the muscles.

Also use an ergonomic rake, which can prevent back strain. The cushioned handle and proper length for your height encourages better posture. While raking, make small piles to avoid an unmanageable mound when it comes time to bag the leaves.

2. Apple & Pumpkin Picking

A single apple is not heavy but you can experience muscle strain from the repetitive process of picking them off a tree. At the orchard, choose the apples directly in front of you, rather than reaching up to higher branches in an unstable position.

When you’ve filled your bag, take a ride back – many orchards have tractors to transport people to and from the fields – so you’re not walking for miles with a bushel of apples!

At the pumpkin patch, your child might choose a 20-pound pumpkin to carve or make pies. When lifting, maintain a neutral spine and bend at the knees to lift from your legs.

3. Going For a Hike

A hike is the perfect way to get some exercise and take advantage of the crisp fall air! Make sure to pack light if bringing a backpack, so you are not hunched forward to support a large amount of weight. Also wear appropriate shoes that are comfortable and offer stability.

4. Putting up Decorations

Reaching for and carrying heavy boxes of decorations may cause you to flex your spine. You could even experience a herniated disc, when the soft center of a spinal disc pushes through the outer layer of the spinal canal.

Get the whole family involved to ease the workload and avoid overexertion, showing everyone how to bend at the knees to properly lift the boxes.

5. General Health Tips

October is Spinal Health Month! Nerve interferences in the spine can disrupt our most vital systems from functioning properly, including the immune system. Regular chiropractic treatment can keep you in alignment, ease chronic pain and supports immune health.

For the autumn season, we recommend giving your immune system an extra boost with these three supplements:

• Quercetin, a plant pigment that has antioxidant and anti-inflammatory properties
• Vitamin D3, a naturally-produced hormone that promotes strong bones and boosts immune cellular function
• Zinc, an essential mineral that supports our natural defense system for better immune system function

Also be sure to stay hydrated, get plenty of sleep, wash your hands often and make time to prioritize mental health!
 
At The Chiropractic Health Center of Glastonbury, our team is dedicated to helping you maintain a healthy lifestyle through all seasons of the year. Schedule regular adjustments and eat healthy to keep feeling your very best! To get started, contact us today.