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                We are Moving! 

Dear Patients,

It is with great pleasure that we write to inform you that on September 14, 2017 we will open our doors in a more spacious and comfortable office. Our new address will be: 4004 W St. Joe Hwy - still here in Delta Township, barely 2 miles from our current location. Our phone number will not change, it is still 517-327-7463 and our contact email address is still cornerstone@drkillian.com. The new location is near the corner of Waverly & St. Joe, on the north side of the Home Depot/Sears Outlet/Ollie's parking lot and we will have much better parking facilities. 

Since we opened for business at our current location in 2001 your loyal support has helped us grow, and now we need more space to serve you better. We have been praying for guidance concerning our location for quite some time and feel that this is an answer to those prayers. We will have better adjusting rooms, the ability to add more massage rooms, and offer additional therapy services as well.

As we progress in accomplishing the details involved with such an endeavor, we will make ourselves available to answer any questions about the new location and our services. Please feel free to ask and we'll be happy to help. We look forward to continuing to care for your chiropractic and massage needs here and seeing you at our new location soon!

We sincerely thank you for all your prayers.
God Bless,

Dr. Brian Killian & Staff
Cornerstone Chiropractic and Massage

Exercise Smarter Not Harder

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Chiropractic Care and Smart Exercise

Chiropractic care assists us on the path to smart exercise. We want to do our work, making gradual progress toward increased strength and cardiovascular fitness. But even if we're really doing smart exercise, injuries may happen. Chiropractic care helps prevent unexpected injury and helps us recover faster if an injury does occur.

Many training injuries occur owing to tight muscles and lack of flexibility. Regular chiropractic care helps restore flexibility to the joints of your spine and helps reduce tightness in the numerous muscles that attach to your spinal vertebras. The result is a spinal column that is more freely movable, one that can better withstand the physical requirements of exercise and is less susceptible to injury. Regular chiropractic care enables us to get the most out of our exercise program and achieve our goals of long-term health and well-being.

We all want to get the most out of the time we spend exercising, and it's natural to think that exercising harder is going to provide a bigger, faster payoff. But exercising harder without adequate preparation often leads to injury. Then there's recovery time, possibly the need for rehabilitation, and ultimately you're back at the beginning in terms of fitness, strength, and endurance. Injuries are to be avoided, if at all possible. The best way to avoid injury is to exercise smarter. Exercising smarter is also the best way to achieve continual, progressive gains in fitness, health, and well-being.

Exercising smarter means doing what you're capable of doing, and then doing a little bit more. For example, if you're a runner and typically run three miles a day, three times a week, it wouldn't be smart to do an eight-mile run the next time you go out. The likely outcome would be a strained muscle, shin splints, or worse. If you lift weights and typically bench press 100 pounds, it wouldn't be smart to find out what it feels like to bench press 150 pounds. What it could feel like is a back, neck, or shoulder injury. In either scenario, the price paid for attempting to train "harder" is at least two weeks of down time, possibly much longer, while you recover from your injury. Of course, we've all made mistakes and sometimes training injuries just happen, but tempting fate by doing too much is not, in fact, "smart."

The goal with any type of exercise is to progress gradually over time.1 For example, if you're 60 years old and haven't exercised for many years, a walking program is a good way to begin. On your first day, walk at a comfortable, steady pace for 10 minutes. That may not feel like much, but you will be increasing your total time over the next four to six weeks. The next day, add a couple of minutes. As long as you're continuing to feel good, add a couple of minutes on every second day or so, building up consistently to a total of 30 minutes per day. At this point, you're walking 30 minutes per day, five times per week. Next, every second day or so, increase your pace by a bit.

Don't increase your pace if you feel uncomfortable or feel as if you're working too hard. Be in tune with what you're doing. After four to six weeks of gradually increasing your pace, you'll probably be able to walk 30 minutes per day, five days a week, at a nice brisk pace.2 You may also notice that you've lost some weight,3 you feel more flexible, you're standing more upright, your skin has a nice, healthy glow, and you're sleeping more soundly and more restfully.

Use the same gradual approach with strength training. Start with lighter weights, not heavier weights, than you think you can use. With lighter weights, you can build up your strength over time. With weights that are too heavy, there's always the danger of incurring an injury that will set you back and interfere with your training. Exercising smarter leads to consistent gains in strength, muscle mass, ability to do physical work, and overall health.

It's natural to want to exercise harder. But exercising smarter is the way to go for long-term benefit without the danger of time-wasting injuries. Exercising smarter is the effective way to maximize the value of our investment in physical fitness.

1Braham R, et al: Can we teach moderate intensity activity? Adult perception of moderate intensity walking. J Sci Med Sport 15(4):322-326, 2012
2Centers for Disease Control and Prevention: Vital signs: walking among adults - United States, 2005 and 2010. MMWR Morbid Mortal Wkly Rep 61:595-601, 2012
3Exercise training and impaired glucose tolerance in obese humans. McNeilly AM, et al: J Sports Sci 30(8):725-732, 2012

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