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New Info on Exercise (including routine), Plus Covid-19 Update

Startling research coming out of Stanford University may change how you think about exercise. One exercise session, lasting 8-12 minutes led to changes in 9,815 molecules in the body. Bare in mind that this was not an exercise session like walking down the block , riding a bike or even regular weight training.  This session was what some would call atypical of the “normal” workout.  I will come back around to the actual workout in a bit.  So, what were some of these changes in the 9,815 molecule affected in the body?  The changes occurred in energy metabolism, oxidative stress (body cell damage), inflammation, tissue repair and growth factor.  In all, 17,662 molecules were measured, 9,815 of which changed in response to exercise, with some going up and others going down. Certain molecules also spiked immediately after exercise then quickly dropped, while others remained heightened for an hour. "It was like a symphony," professor Michael Snyder, Ph.d. chair of genetics at Stanford University told The New York Times. "First you have the brass section coming in, then the strings, then all the sections joining in.”  Research published in the Lancet medical journal of Great Britain showed that exercising for 15 minutes a day, or an average of 92 minutes per week, lowers all-cause mortality by 14% and extends life expectancy by three years compared to being inactive.


On the flip side of the coin, people who were inactive had a 17% increased risk of mortality even compared with those who exercised for just 15 minutes a day. Basically, this means that it is not necessary to walk or jog two hours on the treadmill or at the weight train at the gym to get beneficial results. 


As far as the workout goes, here is a sample workout that can be done in less 15 minutes or less and variations can be made if there are any physical issues such that prevent you from doing a particular exercise. 

Each exercise is performed for about 30 seconds with 10 seconds rest allowing you to move from exercise to exercise. If done according to the time frame, this circuit will last you 7 minutes. The circuit should be performed two to three times. The exercises are designed to be done in this specific order as they are selected to allow opposing muscle groups to alternate between resting and working.  This session gives you an idea of how you can squeeze in exercise at home and in a very short amount of time.

  1. Jumping jacks (total body)
  2. Wall sit (lower body)
  3. Pushup (upper body)
  4. Abdominal crunch (core)
  5. Step-up onto chair (total body)
  6. Squat (lower body)
  7. Triceps dip on chair (upper body)
  8. Plank (core)
  9. High knees/running in place (total body)
  10. Lunge (lower body)
  11. Pushup and rotation (upper body)
  12. Side plank (core)


Covid-19 Update:  Some people are wondering why so many people are catching Covid-19 after receiving two Covid-19 vaccinations.  Most people forget that when the vaccine was first introduced it was announced that the vaccine would not offer immunity from the coronavirus. They were designed to reduce severity of the symptoms. Their affect on viral contagiousness, according to Dr. Fauci at the vaccine’s introduction, the affect would be “nil.”  Since that time, the narrative changed and we were told to get vaccinated to prevent the spread of disease as well as severity, even without basis in fact.  Recent reporting on the vaccine trials prior to emergency use authorization shows that viral spread protection is nil.  For instance the Phizer vaccine took 20 thousand people who were vaccinated and 20 thousand who were not.  Over a 12 week period they observed how many covid-19 cases were in each group. The results were basically the same.  A difference of 0.8% in the vaccinated group and 0.1% in the unvaccinated group.  The scary thing is that in the published medical journal article,  "Outcome Reporting Bias in COVID-19 mRNA Vaccine Clinical Trials" by Ron Brown, Ph.D. calculates the absolute risk reduction for Pfizer’s and Moderna’s injections, based on their own clinical trial data.   Pfizer/BioNTech vaccine BNT162b2 — Relative risk reduction: 95.1%. Absolute risk reduction: 0.7%. Moderna vaccine mRNA-1273 — Relative risk reduction: 94.1%. Absolute risk reduction 1.1%.  Absolute risk reduction is the number of percentage points that your risk goes down if you do something to protect yourself, for example: If you stop drinking alcohol your risk for liver disease decreases. Or in this case take the vaccine to lower your risk of Covid-19 infection.  In this instance of the Covid-19 vaccine, the absolute risk reduction, according to a piece published in the British Medical Journal is actually right around 1% for all currently available COVID shots.

Atlantic County, NJ and Covid-19:  Atlantic County has 1,026 new cases of Covid-19 over the last two week period, up from 635 cases the prior 2 weeks. Our 7 day average cases reported per day is 85 cases per day. Atlantic County has had 2 deaths in the last two week period, down from 3 the prior two week period.  Our 7 day death average is one death per week.  On August 8/14/2021, there were a total of 1,641 people admitted in all of New Jersey’s hospitals for care of Covid-19 infections, up from 746 a week ago.  In the USA, 359 million doses of the vaccine have been given out.  37.7 million people have contracted the Covid-19 virus in the USA.

Vaccine Informed Consent Information:   Informed consent means that the person to be vaccinated has to be informed about all the risks, the risk benefit ratios, the potential dangers and what is known about side effects. For example, informed consent takes place in all drug advertising.  Vaccine Adverse Event Reporting System data released 8/13/21 by the CDC showed a total of 595,622 reports of adverse reactions from all age groups following COVID vaccines, including 13,068 deaths. Serious injuries increased by 10,945 this week to a total of 81,050 between Dec. 14, 2020 and August 13, 2021. According to the CDC, as of August 13th 2021,   This week’s data for 12- to 17-year-olds show 17,025 total adverse events, including 1018 rated as serious and 18 reported deaths among 12- to 17-year-olds.  2,525 cases of anaphylaxis, 432 reports of myocarditis and 86 reports of blood clotting disorders in the 12-17 year old age group. This week’s data for pregnancy /prenatal vaccination shows pregnant women had 2,947 adverse events reported including 960 reports of miscarriage or premature birth. As of July 29th, 359  million doses of the vaccine were administered. VAERS is the primary government-funded system for reporting adverse vaccine reactions in the U.S. Reports submitted to VAERS require further investigation before a causal relationship can be confirmed. The Vaccine Adverse Event Reporting System (VAERS) database contains information on unverified reports of adverse events following immunization. Reports are accepted from anyone and can be submitted electronically.


Pregnancy / Prenatal Chiropractic care information:  Recent studies have found that pregnant patients who visited the chiropractor reported relief from back pain during the pregnancy in 84% of the cases. The study also found that chiropractic adjustments may significantly decrease the incidence of “back labor.” The risk of experiencing back labor was almost 3 times greater if back pain was experienced during the pregnancy.

It was also reported that there may be a relationship between back pain throughout pregnancy and a longer duration of the labor and the delivery process.  Studies report that women who seek prenatal chiropractic care throughout pregnancy have, on average, a 25% -31% shorter labor time.

Dr J. Zimmerman, Chiropractor Dr. Zimmerman is a practicing chiropractor from Galloway, NJ with 30 years of chiropractic practice.

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