DrRic Hiking for Health (slide share edition)
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This document discusses the health benefits of hiking. It recommends starting a regular hiking routine for exercise and to cultivate the relaxation response. Important preparations include getting proper shoes and gear, checking the weather, bringing water and snacks, and telling someone your hiking plans. Hiking can help maintain a healthy weight and lifestyle by providing exercise while spending time in nature. The summary aims to highlight the key points about starting a hiking routine for health.
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DrRic Hiking for Health (slide share edition)
- 1. Hiking for Health Enrique Saguil, MD First Health Associates We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
- 2. The First Health Approach We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
- 3. Your Team Ric Saguil, MD Jason Gruss, MD Tom Jordan, RD Katrina Christie, LCPC Jennifer Green, ND Joe Musolino, DC Emery Paredes, PT Courtney Day, EP Aimee Weber, EP Yu Zhu, MD China You
- 4. Ric Saguil, MD We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
- 5. Release: • This lecture is not meant to substitute for medical care • Please see your doctor for questions • There are no financial connections between REI-Enrique Saguil, MD • A copy of this ppt is available by calling (847) 593-3330 Or friend DrRic Saguil
- 6. What brought you here?
- 8. What comes to mind first? Top ways back to health Running Join a Gym Biking Ex Phys Swimming Yoga Home DVD Walking
- 9. Running SAD http://www.cararuns.org Long developed community activity Can be done by any age Addictive (positively-chi running) Watch the lower extremities (Shoes!)
- 10. Biking Good for joints Good nature contact Good to help “green living” Watch back/neck Watch wallet and the road Watch speed/coasting
- 11. Swimming Excellent for joints, Good for lung capacity Limited by place and climate Watch skin conditions Watch asthma Watch shoulder injury
- 13. As Thought on NY ew ears
- 14. Going to the “Gym” “What in the morning was true, will at evening have become a lie….” -Carl Jung
- 15. Training with Trainers Mr Woodcock Tom Jordan, RD American College of Sports Medicine search the online data base for certified specialists in your area
- 16. Yoga! http://www.yogachicago.com/ Ancient art Popularity high, lots of places Excellent at cultivating relaxation response Excellent flexibility/power/balance Still Growing with multiple styles Injury risk relative
- 17. Hiking http://www.rei.com/stores/118 Forest Preserves are tax supported The fastest hikers burn as much as the slowest jogger Slowing down can bring awareness of nature Moving away technology cultivates the relaxation response Less chances for strain and overuse injury Watch solitude (injury, dehydration, disorientation) Watch animals
- 19. Exercise Myths 1. You have to work up a sweat 2. You have to work up to 4 minute miles 3. You have to see gains fast 4. Shoes are all the same 5. Drink when you get thirsty
- 20. Sustainability Calories per hour Activity 100 lb 150 lb 200 lb Bicycling, 6 mph 160 240 312 Bicycling, 12 mph 270 410 534 Jogging, 7 mph About Calories 610 920 1,230 Jumping rope 500 750 1,000 Running 5.5 mph 440 660 962 Running, 10 mph 850 1,280 1,664 Swimming, 25 yds/min 185 275 358 Swimming, 50 yds/min 325 500 650 Tennis, singles 265 400 535 Walking, 2 mph 160 240 312 Walking, 3 mph 210 320 416 Walking, 4.5 mph 295 440 572
- 21. Living disease free: • Maintaining low BMI • Eating properly (Mostly plant, fish, chicken) • Cultivating the Relaxation Response • Exercising • Sleeping 6-8 hours • Community/group activity
- 22. Dr RM Nerem- U of Tx • All rabbits fed heart dangerous diet • 60% did not develop coronary artery ds • Review of stats revealed healthy in same area • Tech admitted she would take and pet/feed rabbits in “reach” • Conclusion: love/peace decreased CAD
- 23. Getting Started • Protection • Shoes/Clothing • Packs • Poles • Map Alibeng, Pangasinan PI
- 24. Protection
- 25. Shoes • Know your feet (pronator/supinator) • Get some assistance (foot doc, sports doc, ex phys, running store, REI team member) • Trail runners, hiking boots (mid or high), heavy duty/insulated for winter
- 26. Feet • Pronators • Neutral • Supinators
- 27. Q
- 28. DrRic Fit Tip: • Watch for “hot spots” on the rock • Ask a sales person ALL questions • Mid-rise keeps water and mud out
- 29. Word of caution on barefoot trail running • Minimus running…..ease into it!!
- 30. Clothes to keep core temp stable • Moisture wicking • Detachable extremity • Light “gramers” • Compressible (if long trips or camping) • Flexible but durable • Venting
- 31. DrRic Hot Climate Fit Tip: • Seek shade/make shade • Pace activity to decrease sweat rate • Interval timing (especially with children) • Hydrate (specific gravity of urine) • Venting creates breeze
- 32. Poles and Packs Not a new invention! Michael Johnson Can prevent: Bursitis of the knee
- 33. DrRic Fit Tip: • Poles can “extend” your distance • 90 degrees at the elbow • Choke down as you go up • I like to “crutch it” as I go down • Keep your back straight! Pack or “Bare-Back” • Useful for preventing bushwacking
- 34. Carriers 1-2L 2-3L +
- 35. Volume 1 gal =3.8L= 8+lbs Multiday trips??? (8lbs = sore back!)
- 36. DrRic Fit Tip: • 4-6 ounces every 20 minutes (Marathon tables) • 4 liters per day but it varies… roughly=weight (lbs)/2(oz)/8(cups) 8oz=1cup=225ml • Can’t trust thirst sensation (unless 2% not important for the hike) • Timing important for deep forest preserve or national park (ie plain or savanna)
- 37. Dehydration • Athlete sweats 1-2 L per hour (33-66oz) • 2% water loss can impair fine motor skill and judgement • At 104*-105*, altered cognition. • At 106*-107*, delerium,stupor, coma. (Marathon, Ironman)
- 38. Shade and Air (just as important as clothing!!)
- 39. Sweat rate • Depends on environmental condition (ambient temp, humidity, wind velocity) • Clothing (insulation and moisture permeability) • Intensity of physical activity • Usually about 1.0-1.5/h (about 2% decrease in body water/h if 150lb) • At 5%, gastric emptying reduced 20-25% • Sunburn retards skins ability to dissipate heat
- 40. Maps • Total Price (non local hikes) • Seasonality (clothing) • Difficulty level and goal setting • Know your pace (1-2mph)
- 41. Up and Back Loop Trail
- 42. Stop drop and hike! Flav says time to turn around • Pull over • Leave the cell phone • Note start time • Turn regardless of beauty • Drive on • www.meetup.com
- 43. Aron Ralston -127 hours
- 44. Timing of hikes • Weather.com • Weather.gov • Sunrise/sunset • 1-3 times a week for 30-60 minutes (30+minutes to achieve RR) • Or add resistance to burn more calories ……….ie -a huge backpack
- 45. Need some proof that Hiking Prolongs life? • Elderly adults tend to live longer near a park • College students better exams with natural settings from dorm • Children with ADHD fewer symptoms after outdoor activity with lush environments • Public housing residents better social interaction when near trees
- 46. Landscape and Human Health Lab, U of I Urbana-Champaign Dr Frances Kuo “Tree’s lower crime rate…”
- 47. Nutritional enhancement • Standard American Diet is lacking in nutrient • In all cases of disease, poor nutrition is a contribution • In many cases of performance plateau, nutritional depletion is a contribution • See a registered dietician/sports nutritionist
- 48. DrRic Fit Tip: • Valerian/Rhodiola • Creatinine caffeine • Water • Whey protein/spirullina • Tumeric with piperine • Magnesium • Vitamin D3/O3 • Glucosamine sulfate/chondroitin sulfate • PanAway/Tea Tree/Traumeel
- 49. Disease Free Longevity • Maintaining low BMI Hiking • Eating properly (Andy Weils “Antiinflammatory Diet”) • Cultivating the Relaxation Response Hiking • Exercising Hiking • Sleeping 6-8 hours Hiking • Community/group tx (may have to go outside ins) ? … if you need help, start searching
- 50. The Journey not The Destination Martin Sheen, Emelio Esteves 2012 Camino de Santiago
- 51. Hike for Health Summary • Set Quit Date • Get help with shoes/boots • Weather Channel • Map • Tell someone • Get a physical?
- 52. Start tomorrow • Google earth • Pick a spot (know trail options – up and back/loop) • Set a time for dedicated hike • Get used to having water around • Weekly excursions • Stay fit off trail • Plan the “big one” • Restart and empower others
- 53. Take a Hike!!!! Next Lecture: Whole Foods Market Schaumburg Meditation for Stress April 21st , 3-4 pm Call to reserve We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Notas do Editor
- Design notes: list of providersWe want this to look much more inviting—these chairs are way too cold.Had thoughts about putting the actual providers in the chairs. Could be an actual live picture with a sample patient in the red chair or could be a group of providers sitting around the table.
- Based on a survey of our patients, we found a consistent theme of what frustrates them about conventional medicine practices and why they felt First Health was different. Since identifying these 4 key areas, we have made a consistent effort to offer our absolute best to:Listen attentively to Patients concernsMake the patient the driving force as the center of careMinimize wait timesExplain all the options for treatment, and give the patient choices (medications, alternative medicine, nutritional medicine/supplementation, psychological medicine)