Rule number one: be sure to consult your doctor of chiropractic before beginning any exercise program.

Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to walk for up to 30 minutes, five days per week.

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 regimen.

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.

While you may experience pain or injury in a particular area (such as a knee or a hip), the root of the problem may lie elsewhere. A problem in the foot or ankle can create an imbalance in every step, leading to discomfort or injury that moves to the knees, hips, lower back or other regions of the body. If you suffer from pain beyond typical muscle soreness, your doctor of chiropractic can diagnose and treat your pain or injury and get you back on track. Your chiropractor can also customize a wellness program that is right for you. He or she has the expertise to help keep you feeling and functioning your best.

Presented as a service to the community by: Union County Chiropractic Clinic, 110 Skyline Drive, Maynardville, TN (865) 992-7000 www.unioncountychiropractic.com.