Have you ever felt tired and stressed out from work and by the time you get home you see your three children running towards you asking you to play basketball with them? You refused and promised them that you will after you take you rest.

Instead of disappointing your children, why not say, “yes” after all? You will be surprised by the amount of energy you will have after that 30-minute activity.

Did you know that by exercising at a moderate pace for only 30 minutes, you would feel a lot better, mentally? It has been proven that this improves the appetite and sharpens your style in problem solving. Not only that. You will also feel that it is easier to sleep at night if you do moderate exercises even for only 30 minutes every day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact how you perceive life. Exercise helps in lifting your spirits and getting you out of any depression. For first timers, it can be done for 15 minutes for 2 to 3 days a week. You can increase the time you spend once your body gets tuned up for it.

DON’T you ever force your body! If you get hurt, then stop. You can take a break from exercising for a few days and then you can start again but you need to start from day 1.

Weight Loss- Detox

Here are some moderate exercises you can do and enjoy:

1. Do the Walking. Make use of your surroundings. You can walk your dog, with your partner or child. Encourage your family to do the walking exercise daily and you will find yourself burning calories while enjoying the surroundings and getting enough sunlight that is also good for your body.

2. Discover the wonders of Yoga. Yoga is one effective exercise that energizes not only your body but also your soul. You may want to learn even the basic yoga positions that are not too complicated but proven effective. A five-minute yoga exercise can perk you up and recharge your body with the energy you lost for the whole day. You relax and at the same time you stretch!

3. Engage yourself into sports. Play basketball, football, baseball, tennis or badminton. Many doctors have recommended sports as an effective way to stay fit and healthy. Sports can also be done in moderation. Do not take it seriously. Shooting basketball with a friend is one moderate exercise that is also considered a sport.

4. Join exercise programs at work. If you still do not have exercises programs at work, then why not start it? You can talk to your boss about it and start with your colleagues. You do not only lose calories but it is also one good way to bond with them. This can be done 30 minutes, 3 times a week.

5. Exercise while doing household chores. Gardening, raking leaves, lawn mowing, doing the laundry, vacuuming and car washing are effective moderate exercises at home. Make use of these chores to sweat and burn calories. Instead of using machines and gadgets to perform these chores, why not do it with your hands and lose some fats?

Making exercises as part of your daily routines will surprise you of how much calories you will lose. Doing these moderate exercises of the same amount every day can burn 150 calories up to 1,000 calories a day!

Our Services

Dr. Iris Zhao
D.C., M.S.O.M., L.Ac.

Dr. Graham Pommerehn
D.C.

Active Release Techniques
Proud Partner IRONMAN
Graston Technique Provider
McKenzie Method
Great service and great people.  I’ve had chronic back problems over the last 20 years and have been to a number of loop area places and Chicago Whole Health is definitely the standout.  On my first visit it was clear that their interests truly lie in resolving the issue rather than ensuring a larger number of visits (they showed me how to effectively self treat to the extent possible).  While I went there only for lower back issues, they offer a pretty expansive line of services.  I highly recommend this place to anyone.
Paul
Let me first start by saying that I was totally against any type of chiropractic care until I hurt my back earlier this year.  After some nudging from a coworker, I decided it was time to get help.  I searched for a Chiropractor in my area and the Chicago Whole Health Center came up.  I called immediately and spoke with Dr. Graham Pommerehn aka “Dr. Feel Good”!  I was truly surprised and overjoyed that I felt so much better after my first visit!  “Dr. Feel Good” worked his magic on me and did it with the best bedside manner I have ever experienced.  He is patient, gentle, funny and kind. I…
Carolyn
I had broken my tailbone a few years ago and recently was having more pain around it. I thought surgery may be my only option, but decided to try chiropractic care for the injury and I’m so glad I found this place! Dr. Pommerehn is amazing! He was very upfront and honest during our initial exam and thoroughly explained every part of the treatment plan. Given the extent of my I injury we weren’t sure treatment would help, but his patience and treatment paid off! After a few weeks of intense treatment (three times a week) I have been able to manage the pain of this injury. I no longer have r…
Kassandra
I have had some medical issues that I have not been able to resolve for the past few years. Having tried Western medicine and holistic methods, I decided to try out acupuncture. I was not sure where to find a good acupuncturist (other than Chinatown). I really wanted someone I could communicate my problems to and who could communicate with me so that I could understand everything. Dr. Zhao was the answer to my problems. She speaks English and some Mandarin! I had told Dr. Zhao that it was my first time to acupuncture and told her my problems.  She explained everything thoroughly to me a…
Janet
This is a great place.  Dr. Pommerehn was so good. I had lots of problems with my shoulder, which we tried therapy on to fix.  He explained everything in detail, and finally when my shoulder did not get completely better, he sent me for an MRI, which showed a tear.  He said I would might need surgery. No one could believe that a Chiropractor was helping me so much – I really appreciated the work that he did with me, and the honesty with which he treated me. I will definitely use this place again.
Ellen
The doctors here are wonderful. Dr Pommerehn helped me find ways to take care of my back after it had left me immobilized and unable to go to work.
Sean