7 Fun Activities To Try Before Summer Ends

We all know that Summer is coming to an end.. Some are happy to be rid of the summer heat, or to have the kiddos back in school. But others are sad to see the long sunny days come to an end.

We came across this article on MindBodyGreen.com and had to share!

With so many outdoor activities, summer is a great time to work out in new and adventurous ways! These summer activities will strengthen your muscles, stoke your metabolism and burn fat almost effortlessly, since you’ll be having so much fun!

Enjoy these sports with a family member or friend, soak up the sun and breathe in that beautiful fresh air.

Below is a list of summer sports that you may want to swap in for a traditional gym session. I’ve included a few tips that may be helpful for each activity. Have fun!

1. Rock climbing

This sport can seem intimidating at first, but all it takes is one climb to realize your inner strength. You’ll feel empowered and ready to take on any obstacle!

Two tips:

1. Start slow and make sure you have supervision and guidance.

Don’t feel like you have to conquer a major rock in order to get the benefits from this fun sport. Begin at an indoor wall or get a guide to take you up the rock to start.

2. Use your legs.

Though many think climbing strength is all in your arms, legs actually have much more power and when used correctly, will help get you to the top in no time.


2. Surfing

Surfing has it all: it’s a killer upper body workout, provides the calming effects of the ocean and will get you natural blonde highlights. Who could ask for more? Not to mention, you’re likely to run into good looking surfers, and could even have a dolphin sighting or catch an epic sunset.

Two tips:

 1. Start with a soft-top board.

This is the easiest to learn on and will not feel uncomfortable when lying on your stomach.

2. Practice your popup before you hit the waves.

Lie face down with your hands directly under your shoulders. Press into your hands and jump your feet hip-width apart with one foot in front of the other. Repeat 10 times.


3. Beach volleyball

This workout is not only incredible cardio and serious toning from head to toe, it’s also a great opportunity to bond with your friends or family. It’s an amazing way to spend the day at the beach, while burning a high amount of calories and building strength.

Two tips:

 1. Don’t feel intimidated … at all!

 You don’t need any specific background to start playing. With a little practice, you’ll be able to pick it up.

 2. Wear a sporty bathing suit.

As much as I love bikinis, you won’t find me playing in them. There’s nothing worse than feeling like you can’t move on the court. Wear a suit that’s comfortable, flattering and adorable!


4. Tennis

Channel your inner Serena and hit that backhand like a pro. With the US Open almost here, it’s the perfect time to get out on the court and run around.

 Two tips: 

1. Ease into it.

Since tennis is usually performed on a hard court, your body may not be used to quick movements on such a firm surface. Try not to play too many days in a row, at least at first.

 2. Treat yourself to a tennis skirt.

 It’s important to have a place to put the extra tennis balls when you’re serving. Not to mention, you’ll look adorable on and off the court!

5. Stand-up paddleboarding

If you can get to a beach or lake this summer, you are bound to see a paddleboard rental shop. It’s the perfect sport for exploring your surroundings, toning your core and getting a tan. Need I say more?

 Two tips:

 1. Protect your skin from the sun.

 You’ll still get a great tan while wearing a strong sunscreen because the water is reflective and much more intense when you’re out there. Be careful!

 2. Bring water.

 It’s easy to stay out paddling since it’s such a blast and so picturesque. You’ll be happy to have a backpack with a big water bottle. No need to get dehydrated.


6. Hiking

If you’re close to mountains or big hills, definitely get up and explore. There’s something very healing and grounding about being in the mountains. You’ll also get a killer cardio workout as an added benefit!

Two tips:

1. Wear proper footwear.

You don’t want to have any blisters at the end of the day, which only come from unfitted or uncomfortable footwear. If you are going to be doing many hikes, get yourself a pair of real hiking boots. If not, just make sure that your tennis shoes are comfortable and you’re wearing socks that cover your ankles.

2. Avoid using your cell phone.

Take this time to enjoy nature and disconnect from the everyday rush. You can bring a phone for safety purposes but try to stay off it. You will feel refreshed and rejuvenated!

7. Swimming

Whether you’re in a pool or in the ocean, spending 20 to 30 minutes swimming will clear your mind, tone your muscles and burn some serious calories. You’ll feel energized, peaceful and happy (plus get the incredible benefits of a truly full-body workout).

 Two tips:

 1. If you’re in a pool, make sure to lather your hair in conditioner and then put a cap on.

 This is the perfect trick to keep your beautiful locks healthy. Once you finish your swim, wash your hair with shampoo and conditioner.

 2. Take it up a notch by performing intervals.

This will work your anaerobic system, which helps burn more fat and get you lean. If you’re in a pool, swim one lap as fast as you can, then swim two laps at a slow pace. Repeat this pattern for 20 minutes.

 If you’re in a lake or in an ocean, time your workouts with a stopwatch by performing for 30 seconds as fast as possible and then going slowly for one minute. Repeat this sequence for 20 minutes.


Read more articles like this HERE.

Posted in Exercise, Health & Wellness, Holidays, Mental Health, Safety, Skincare, Uncategorized Tagged with: , , , , , , ,

Special Mother’s Day Offer!

All for the discounted price of $97

Your gift will will include:

  • An initial exam and X-ray if needed
  • Two treatments
  • 30 minute pulse session
  • Original total price: $345 – you save $248!

This is a great way to show mom that you love and care about her. This is a limited time Mother’s Day offer!

Please contact the office to purchase your gift certificate.
(503) 620-1280

Posted in Auto Injuries, Back Pain, Chronic Pain, Health & Wellness, Holidays, Techniques & Treatments

WIN one of three Prizes in our Testimonial Drawing

Review us on the following platforms:

Google: search.google.com/local/writereview?placeid=ChIJD7tgX9QMlVQRh4dix2VWTRE

Facebook: www.facebook.com/BeebeChiro

Yelp: www.yelp.com/biz/beebe-chiropractic-and-wellness-center-tigard

On the Nextdoor App

Posted in Uncategorized

Slip and Fall Injuries

Beware of slip and fall injuries! All this snow and ice we have been having during this historically cold and wet January has been a wonder to witness and great for children to play in. But this comes at an increased risk of slipping and falling; don’t underestimate the injuries that can occur when you hit the ground, especially as you age.

If spending time outside, we suggest wearing appropriate footwear, along with clothing. If possible, wear your shoes with the best traction, ideally snowshoes (I’m sure these are absent for most of us who don’t spend a lot of time in the snow) or boots with large treads or spikes. Avoid wearing any type of running or athletic shoe because of the material they are made with, your feet will get wet and could lead to you getting sick or worse.

Besides taking some embarrassment and a hit to our pride, more injuries can occur from falling. After falling you may experience spine, hip, forearm, leg, ankle, pelvis, upper arm, and hand injuries.

If you aren’t feeling pain but you feel a bit off sometime after the fall, you should still see a chiropractor to get checked out. You may not have fractured or broken anything but your body may have gotten misaligned and may need a manual adjustment to get realigned.

If you have any questions or need to be seen please contact us today.

Posted in Back Pain, Chronic Pain, Health & Wellness, Preventative Treatments, Safety, Symptoms & Conditions, Techniques & Treatments

Snowboarding / Skiing / Snowshoeing Injuries / Aches and Pains

With this colder weather, it has been great to head up the mountain and hit the slopes. Although, whether you are a beginner or a seasoned snowboarder/skier, if you are not prepared or even just unlucky, injuries will happen. Unexpected/poor weather, improper equipment, improper physical preparation, and poor judgment all lead to injuries.

Most of these can be prevented or kept to a minimum through proper preparation such as warming up, strength training, checking for faulty equipment, practicing correct/safe techniques, and following the rules of the slope. But accidents happen as well as natural aches and pains through the sport occur just like a runner can get runner’s knee or a football player feeling sore.

Due to the types of movements made and equipment used, snowboarders and skiers experience slightly different injuries. Snowboarders see more upper-body injuries due to falling and landing with your shoulders/arms/hands the nature of not having any upper body equipment, while skiers see more lower-body injuries due to the twisting and turning motions made putting pressure on hips/knees/ankles.

Here is a list of common snowboarding and skiing injuries:

  • Concussion
  • Shoulder separation/dislocation/fracture
  • Neck strain
  • Anterior, posterior, meniscus cruciate ligament knee injuries (ACL, PCL, MCL)
  • Muscle and lower back strains
  • Herniated Discs
  • Skiers thumb, wrist sprains and tendinitis
  • Fractured fingers
  • Common muscle and joint strains, sprains, soreness

If you do find yourself injured, you should seek a doctor immediately. Even if you believe a chiropractor may not be the correct doctor to help you with your injuries, Dr. Beebe has a deep history in treating sports injuries (he was team chiropractor of the Portland Lumberjacks professional la crosse team!).

Click Here to Learn More About Dr. Beebe and Sports Injuries 

Posted in Back Pain, Chronic Pain, Exercise, Health & Wellness, Preventative Treatments, Safety, Symptoms & Conditions, Techniques & Treatments

What To Do If You or Someone You Know Got Into An Auto Accident

If you have minor pain not going away or you’re not quite feeling the same you may want to see a chiropractor.

The past couple of weeks in Oregon has seen lower temperatures and more snow in some time, and while beautiful, it caused a myriad of problems for schools, public transit, and all of our commutes to and from work. With the slick conditions, there have unfortunately been an increased number in auto accidents and injuries as result.

Many of the accidents have been low speed, low impact because drivers found themselves braking and sliding into objects, ditches, and each other. Your accident, no matter how minor, could have caused problems for your body that needs to get treated immediately. If you were in an accident and feel any pain you should seek treatment.

The types of accidents and the common resulting pain you should look out for:

  • Front Collisions: Head, chest, and lower limb injuries.
  • Back Collisions: Head, neck, spine, and chest injuries.
  • Side Collisions: Abdomen/pelvis, head, chest, lower limb injuries.

But more often than not, people do not feel any immediate pain following the collision and this sometimes ends up causing the most damage. Injuries may not make themselves apparent until weeks, months, or even years after the accident. It is important that you see a doctor within two weeks of the accident because a problem that arises weeks or months after the accident will be more difficult to fix than acting on it soon after the accident. (One problem can lead to many if not treated!)

Got in an accident and not sure if you are injured? Here are some common signs that you may have an injury that will continue to get worse if not treated:

  • A common complaint of auto accident victims is that they don’t feel like their normal selves.
  • Obvious symptoms like muscle stiffness or spasm, neck pain, headaches, numbness and tingling, back pain.
  • Difficulty sleeping, irritability, memory loss, fatigue, and concentrating.
  • Or worse than that, you may be injured and feel nothing at all.

Going to the hospital and seeing a doctor is always a good idea but many times you may be cleared and deemed healthy with injuries overlooked. This is why sometimes it is important to see a specialist with experience in auto accidents to properly diagnose your problems accompanied with treatments to get you back to the way you were or even better!

Dr. Beebe has been trained in the biomechanics of the human body, and treats these injuries every day. In addition, x-rays can be taken to find out if there has been any structural damage. At Beebe Chiropractic, we evaluate auto accident injuries and make any appropriate referrals to other health care providers if needed. Our primary responsibility is caring for you if you need it, as well as submitting the required medical reports to the insurance company so your rights are protected.

If we can’t help you, we will refer you to a doctor or facility that can.

Call Beebe Chiropractic today at 503.620.1280

to schedule your initial consultation!

Posted in Auto Injuries, Back Pain, Chronic Pain, Health & Wellness, Osteoporosis, Posture, Preventative Treatments, Symptoms & Conditions, Techniques & Treatments

Why Athletes Should See Chiropractors

Whether you are high school/college athlete, a professional athlete, or even just someone who loves to play sports to stay in shape – injuries will happen. If we are in the latter, or even an amateur athlete, most of the time we will just use some combination of ice and rest to remedy our injury. While this seems like the most common practice, it may not be for the best.

It is important how we treat our injuries. Of course, the better the treatment the faster we can return to our sport, but the quality of treatment can also help prevent future or recurring injuries due to body imbalances. There is a reason why most professional sports team have a team chiropractor.  In fact, Dr. Beebe was the team chiropractor of the Portland Lumberjacks professional lacrosse team, as well as has worked with other professional athletes and Olympians.

Here are 3 ways Chiropractic treatments benefit athletes:

1. Spinal Adjustments

This will help with return bodies to optimal mobility and improve overall mobility by rebalancing the body.

With spinal manipulation, manual impulses are performed to needed joints. This releases pressure in the joint and aligns muscles and joints so they are able to work together properly. Spinal mobilization is used for athletes that need a more a gentle approach, which use tools or simple stretches to release pressure in joints.

2. Pain relief

While spinal adjustments may relieve pain from tension for any further pain, chiropractors utilize natural and drug free methods to reduce pain involving ice, heat, and electro-therapy.

3. Injury Prevention

Even if an athlete is not notably injured or feeling any intense pain, they still may be prone to injury. Chiropractors can check muscles and spine to find imbalances and alleviate tension strengthening the athlete leaving them less likely to injure themselves or to limit the damage of an injury.

Posted in Back Pain, Chronic Pain, Exercise, Health & Wellness, Natural Remedies, Preventative Treatments, Techniques & Treatments

Painkiller Addiction

What do most people do when they feel pain/soreness from their job, sports, or just everyday life? They take a painkiller such as ibuprofen or their prescribed medication. While taken in moderation, they are fine. But adults to students in high school have reported to either the abuse of painkillers or prescription drugs for both pain related and non-pain related motives and even go so far to say that they are addicted to painkillers.

The long-term negative effects of painkiller abuse include digestive tract interference (causing nausea, vomiting, diarrhea), muscle spasms, increased likelihood for a heart attack, and long-term addiction/dependence.

Unfortunately not enough people are aware of drug free pain relief practices. Painkillers only temporarily reduce the pain while chiropractors work to solve the problem. Chiropractors can help relieve common sources of pain such as back/neck pain, sports injury, or chronic pain.

Low back pain is second only to the common cold as a cause of lost days at work. It is also one of the most common reasons to visit a doctor’s office or a hospital’s emergency department. It is the second most common neurologic complain in the United States, second only to headache. Learn More About Low Back Pain Here

Neck pain is a fairly common condition. Most people will experience it at some point in their lives with women reporting slightly higher instances of chronic pain. Learn More About Neck Pain Here

Chiropractic treatment for neck and back pain, includes spinal manipulation, spinal adjustments, and ultrasound, as a non-invasive and drug-free therapy.

While pain is a useful tool to keep us healthy and to minimize injuries, it can also get out of control and continue long after its purpose has been served. Chiropractic treatment is useful in reducing or eliminating many kinds of pain, and may be most effective with chronic pain. Learn More About Chronic Pain Here

Dr. Beebe is trained in a number of other therapies that are useful in the treatment of chronic pain. These include trigger point therapy and massage. He is also trained in the use of nutritional supplements, and may prescribe a regimen of vitamins, minerals and other supplements to strengthen the overall treatment.

Posted in Back Pain, Chronic Pain, Health & Wellness, Techniques & Treatments

Compliance with Section 1557 of the Affordable Care Act

Section 1557 of the Affordable Care Act requires health care providers, which includes chiropractors, who receive federal funding to post notices of nondiscrimination and tag-lines to alert individuals of the possible unavailability of language assistance services within the practice. Federal funding includes participation in Medicaid and receipts of Meaningful Use incentive monies, but does not include participation in Medicare Part B.

In compliance with Section 1557 of the Affordable Care Act:

Beebe Chiropractic complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex. Beebe Chiropractic does not exclude people or treat them differently because of race, color, national origin, age, disability, or sex.

            Beebe Chiropractic:

  • Provides free aids and services to people with disabilities to communicate effectively with us, such as:

                        ○ Qualified sign language interpreters

            ○ Written information in other formats (large print, audio, accessible electronic formats, other formats)

  • Provides free language services to people whose primary language is not English, such as:

                        ○ Qualified interpreters

                        ○ Information written in other languages

If you believe that Beebe Chiropractic has failed to provide these services or discriminated in another way on the basis of race, color, national origin, age, disability, or sex, you can file a grievance with a Civil Rights Coordinator.

You can also file a civil rights complaint with the U.S. Department of Health and Human Services, Office for Civil Rights, electronically through the Office for Civil Rights Complaint Portal, available at https://ocrportal.hhs.gov/ocr/portal/lobby.jsf, or by mail or phone at:

U.S. Department of Health and Human Services

200 Independence Avenue, SW

Room 509F, HHH Building

Washington, D.C. 20201

1-800-368-1019, 800-537-7697 (TDD)

Complaint forms are available at http://www.hhs.gov/ocr/office/file/index.html.

For more information regarding Section 1557 of the Patient Protection and Affordable Care Act,

Click Here

Posted in Uncategorized

For parents: Vaccine Education Module – Nonmedical Exemption

With the back to school pressure on parents to vaccinate their children, we are not anti-vaccination but we urge parents to be pro-informed. You may want check out this alternative provided by Oregon Health.

By Oregon Health

By far, most parents in Oregon vaccinate their children. But parents who do not want their children to be vaccinated can claim a nonmedical exemption for one or all school immunizations.

There are two ways to claim this exemption. You can talk to your health care provider and get a Vaccine Education Certificate. Or, you can watch an online education module and print a Vaccine Education Certificate. 

Find Out More HERE

Posted in Health & Wellness, Preventative Treatments, Safety, Techniques & Treatments