This month’s theme — “Get Vertical” — focuses on getting off the couch or out of the office chair, and standing or moving more each day.

Most people nowadays know someone with joint pain, and joint replacement surgery—particularly involving hips and knees—is commonplace. What many do not know is that simple lifestyle changes can in some cases help prevent the need for this type of surgery and keep joints healthier longer.

“Remaining physically active and pain-free is an important measure of the quality of someone’s life, and chiropractic physicians can help by providing exercise and lifestyle recommendations, nutritional advice, and natural approaches to managing aches and pains,” said ACA President Keith Overland, DC. “Just a few healthy lifestyle changes, over time, can potentially mean the difference between being scheduled for joint replacement surgery or remaining active and pain-free well into one’s golden years.”

American Chiropractic Association offers these tips to help you get vertical and stay pain-free:

• Stand up: Office dwellers can look into using standing desks or treadmill desks; but if you’re stuck sitting all day, you can still stretch your legs with a short walk about every 20 to 30 minutes.

• Take micro-breaks: Frequently stretch your neck, arms and wrists, back, and legs. Simple stretches include neck rotations, fist clenches, arm dangles, and shoulder shrugs. One of the things we teach at PRI office, are McGill’s micro-breaks, which help you achieve this efficiently.

• Get moving: You don’t have to work out like a pro-athlete, just aim for a minimum of 20 to 30 minutes of exercise three to five days a week.

• Eat right: A healthy diet—rich in fruits, vegetables and healthy fats—can help reduce inflammation and joint pain. Also limit red meat, refined sugar and white flour. Just a few simple changes can help maintain a healthy weight and have a positive impact on your overall health.