Hey everyone, it’s Dr. Dillon 👋

We’re halfway through October, and I don’t know about you, but I love this time of year in the Corridor — the weather’s perfect for outdoor movement. There’s something about those crisp mornings and the smell of fall leaves that makes exercise feel a little more refreshing.

And here’s the truth — your immune system loves movement. Moderate, consistent exercise helps your body fight off illness, recover faster, and handle stress more efficiently. But like anything else, balance is key.

Too much intensity can actually weaken immunity, while too little movement leaves your body sluggish and less resilient. So today, let’s talk about how to hit that sweet spot.

🏃‍♀️ Why Movement Matters for Your Immune System

Your body’s immune cells circulate through your bloodstream — and when you move, you help them move too.
Exercise increases circulation, lowers inflammation, and boosts your natural killer cells (those are the ones that go after viruses and bacteria).

According to recent research, people who exercise moderately most days of the week have up to 40% fewer sick days per year than those who are sedentary.
That’s a pretty good reason to make movement part of your fall routine.

And here’s the good news: it doesn’t take much. Even 20–30 minutes of activity, five days a week, can dramatically improve your immune function.

🍂 Fall Fitness: Simple Ways to Stay Active

You don’t need a gym or complicated program — just get creative and make the most of this beautiful time of year.

Here are a few of my favorite ways to move this month:

• Go for evening walks — the cooler air helps regulate your body temperature and stress levels.

• Try resistance bands or bodyweight workouts at home. They’re easy, low impact, and travel well.

• Play outside with your kids — raking leaves, hiking, or tossing a football all count.

• Stretch daily to improve flexibility and reduce muscle tension before the cold sets in.

Remember, your body craves consistency. You don’t have to crush every workout — you just have to move regularly.

🧘‍♂️ Exercise and Stress

Physical movement is one of the fastest, most effective ways to manage stress — and less stress means a stronger immune system.

When you exercise, your body releases endorphins that calm the nervous system and help regulate your cortisol (stress hormone) levels.
That’s why one of the best things you can do after a tough day is simply to go for a walk, stretch, or do some light weight training.

At Total Health Chiropractic, we also use tools like SoftWave therapy and spinal decompression to support recovery and reduce inflammation — because smart exercise plus proper recovery equals long-term results.

🦴 Alignment and Performance

Here’s something most people don’t think about: your spine plays a huge role in how you move.
When your alignment is off, even slightly, it can change your posture, affect your breathing, and create small imbalances that lead to fatigue or pain.

That’s why regular chiropractic adjustments can help your workouts feel smoother and safer.
By improving nerve flow and joint mobility, your body moves the way it’s supposed to — which means less strain, better recovery, and improved coordination.

If you’ve been feeling stiff, sore, or stuck, now’s a great time to schedule an adjustment. We’ll help you move better, feel better, and stay healthy all season long.

🏁 The Bottom Line

Exercise isn’t just about fitness — it’s one of the best natural immune boosters you have.
Move consistently, balance your effort with recovery, and support your alignment so your body can perform the way it was designed to.

Here in Coralville, North Liberty, Iowa City, and Tiffin, we’re helping patients at Total Health Chiropractic stay strong, mobile, and resilient — one step, stretch, and adjustment at a time.

Keep moving, stay balanced, and enjoy every bit of this Iowa fall.

— Dr. Dillon Hammes