Dr. Zachary Watts, DC

Natural Health, Natural Life

August 15th 2024, Exercise: For You, Me, and Grandma!

Hello patients and friends!

I want to talk quickly about exercise and why everyone should be working on their fitness. The health benefits of exercise span almost every condition you could possibly have. Exercise should be a non-negotiable part of everyone’s lifestyle. The amount and types of exercise you do depends on your specific training and health goals. I find that the patients who exercise and eat high-quality food consistently respond to care faster and need less supplements.

Aerobic exercise will improve:

  • Utilization of fats for energy
  • Heart rate
  • Blood pressure
  • Overall tolerance for physical activity
  • Quality of life and mood

Aerobic exercise is when you train at a heart rate less than 180bpm minus your age. For example, if you are 50 years old you would keep your heart rate below 130bpm. This can be anything from walking, swimming, or a light to moderate run. Aim for 30-60 minutes of aerobic exercise 3-5 times per week.


Anaerobic/strength training will improve:

  • Bone density to decrease chances of developing osteoporosis
  • Strength
  • Balance
  • Metabolism (muscles burn more energy than fat)
  • Less joint pain
  • Better quality of life and mood

Anaerobic exercise is when you train with your heart rate higher than 180bpm minus your age. This is when the body has to use energy sources that don’t require oxygen. Anaerobic exercise can be high-intensity interval training (HIIT) workouts, sprints, or strength training. I’m going to focus more on the benefits of strength training to keep this a bit more concise.


Adding a few pounds of muscle will help you burn more excess body fat throughout the day. On top of that, metabolism speeds up for 24-48 hours! Strength training can be body-weight exercises like squats, push-ups, pull-ups, planks, etc., or weightlifting. Aim to strength train a minimum of 2 times per week.


If you aren’t sure where to start or want help with your strength training, MaryBeth Gangemi (Dr. Gangemi’s wife), does kettlebell courses in groups or one-on-one. She is a great movement coach and is excellent at modifying exercises to meet your training level. Check out Kairos Strong to learn more about MaryBeth and what she offers.

Dr. Zachary Watts

I am a chiropractor with extensive training in functional medicine and exercise science. I have a passion for truly natural and holistic healthcare. I utilize dietary and nutritional therapies, movement therapies, as well as manual therapies to help the body heal and prevent future illness and injury.

Schedule Now!

Recent Posts

Learn more about the technique I use: Systems Health Care

Comments

Leave a Reply

Dr. Zachary Watts, DC: Functional Medicine, Applied Kinesiology
Dr. Zachary Watts, DC: Functional Medicine, Applied Kinesiology

9 Google reviews
Write a review

Melissa
Melissa

I can’t say enough about Dr. Watts. The first thing I will say is that he cares. Not just about what he does, but he cares about the person sitting in front of him. I was so tired of being in front of other Doctors and feeling like I barely got time, and didn’t feel heard. I highly recommend Dr. Watts. It the first morning I woke up a little more rested and in hardly any pain 🙂

Lauren Clemens
Lauren Clemens

I’ve never written a review before, but the amazing care Dr. Watts provided for my TMJ prompted this exception. I was diagnosed with TMJ dysfunction in my teens, and was told by an Orthodontist it would require surgery. Not wanting to go down that route, I lived with almost continuous jaw pain and tightness for years. However, after being under Dr. Watts care for just 2 months, the tightness and pain have almost entirely disappeared! I had no idea that the Functional Medicine approach to healthcare could provide such incredible relief. I highly recommend Dr. Watts, not only for what he achieved with my jaw, but for his kindness, professionalism, and intelligent approach to providing outstanding natural treatment and care.

Hunter Overley
Hunter Overley

I’m very grateful for Dr. Zack. He is knowledgeable, thorough and thinks outside the box to get to the root of your problems. When our first son was born, I got zero sleep for months and my gut health and energy tanked. His guidance and treatment really helped me through that season and I’m feeling much better! If you’re seeking someone who truly cares about your health, look no further.

Argetxo
Argetxo

I came to Dr. Watts complaining of lower back pain and he approached my issue with knowledge and courtesy. After being treated by Dr. Watts, I felt relief from pain and had a better understanding of what was going on with me. He did a very good job at explaining things in a way that I could understand.

Joel Miller
Joel Miller

Dr. Watts is an incredible doctor and holistic practitioner! His knowledge of the body and ability to find the root causes of my health issues has been very impressive. I could tell from my first visit with him that he takes the time to listen and really understand everything that is going on. More importantly, he was able to get to the bottom of my health issues and really help me! It has been difficult finding a good holistic doctor that can do what Dr. Watts has been able to do. Thank you again, Dr. Watts! 🙂

Gabe Ariciu
Gabe Ariciu

Dr. Watts is fantastic! I was thoroughly impressed with how much he knew. He easily explained everything and is just a wonderful doctor. Would recommend anyone go to him! Very pleased!

Todd Anderson
Todd Anderson

⭐⭐⭐⭐⭐

Dr. Watts is a true gem in the world of natural medicine. From the moment I stepped into his office, I knew I was in good hands. Not only does he possess an exceptional depth of knowledge in holistic healing, but his ability to truly listen and empathize sets him apart. Dr. Watts took the time to understand my concerns, addressing each one with care and attention. His personalized approach to treatment made me feel valued as a patient, and I left his office feeling empowered and supported on my journey to better health. I highly recommend Dr. Watts to anyone seeking a compassionate and skilled natural doctor.

Kristen Mallonee
Kristen Mallonee

My family and I have received excellent and comprehensive care for our whole selves from Dr. Watts. With his calm and caring manner, he listens well and has the skill and knowledge which helped my family and I recover our health. From working with my active teenage son to stay healthy, to being one of the few doctors that could help my anxious child with complicated long-term health challenges, to diligently finding the underlying causes of my own noise sensitivity— I’ve seen and experienced how well Dr. Watts cares for his patients. I highly recommend him, and I hope if you are reading this that you can get that support and help too. Dr. Watts is a great doc!

Justin H
Justin H

I highly recommend seeing Dr. Watts he’s incredible at figuring out how things are connected that I never would have thought of. I had horrible low back pain that other doctors weren’t able fix for very long. It just kept coming back. Dr. Watts was able to show me how my gut issues were actually related to it. He helped me fix my gut and my back pain went away! He very knowledgeable and great with so many other issues. Don’t even waste your time elsewhere!