DrRic Hiking for Health 2011 (slide share edition)


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Hiking is a growing activity that can cost nothing, is right in your backyard and can burn up as many calories as jogging (with less injury to joints). One added benefit, intentionally getting back to the sound of nature (nature's "prozac"). DrRic Saguil will help the beginner get aquainted with the sport.

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  • 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)
  • DrRic Hiking for Health 2011 (slide share edition)

    1. 1. Hiking for Health?!?<br />“The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease.” ~Thomas Edison<br />We didn’t invent the practice of medicine….<br /> we’re just changing the way it’s provided.<br />
    2. 2. Sedona<br />
    3. 3. Enrique Saguil, MD<br />Family Medicine West Suburban<br />Sports Medicine St Joseph<br />Medical Acupuncture UCLA<br />Integrative Medicine AZCIM<br />Yoga Teacher The Chopra Center<br />No affiliations with REI or <br />Whole Foods Market<br />In Private Practice in Arlington Heights, IL<br />Author of Running Behind (release date 8/2012)<br />
    4. 4. Take a Hike!!!<br />Q: What is the usual thing to look forward to with a doctor visit?<br />A: Praise or scolding, then a suggestion to lose weight, and follow up for another visit. <br />(Note: like a Mercedes dealership, with enough visits, we will eventually find something major, only problem is you can’t trade in your body!)<br />
    5. 5. The First Health Approach<br />We didn’t invent the practice of medicine….<br /> we’re just changing the way it’s provided.<br />
    6. 6. Your Team<br />Ric Saguil, MD<br />Jason Gruss, MD<br />Tom Jordan, RD<br />Katrina Christie, LCPC<br />Jennifer Green, ND<br />Joe Musolino, DC<br />Amy Iaquinta, DC<br />Nick Nowicki, DC<br />Emery Paredes, PT<br />Courtney Day, EP<br />Yu Zhu, MD China<br />Mike Blumberg, LCPC<br />Aimee Weber, EP<br />You<br />
    7. 7. First Health Associates<br />2010 S. Arlington Heights Rd<br />LL Suites<br />Arlington Heights, IL<br />nutrition<br /> movement<br />RicSaguil, MD<br />We didn’t invent the practice of medicine….<br /> we’re just changing the way it’s provided.<br />
    8. 8. Now look at exercise/prevention.<br />NOT COVERED ON INSURANCE<br />Your on your own (run/bike/swim)<br />Most of us -“school knowledge” of exercise, (which could be dangerous) ….“leagues?”<br />If it was so good, why didn’t we stick with it last new years resolution?<br />No place that’s close enough, cheap enough, new enough or fast enough….but what about your neighborhood?....or backyard!!<br />
    9. 9. Elk Grove<br />
    10. 10. Swimming <br />Excellent for joints,<br />Good for lung capacity<br />Limited by place and climate<br />Watch skin conditions<br />Watch asthma<br />Watch shoulder injury<br />
    11. 11. Biking<br />Good for joints<br />Good nature contact<br />Good to help “green living”<br />Watch back/neck<br />Watch wallet<br />Watch speed/coasting<br />
    12. 12. Running <br />Long developed community activity<br />Can be done by any age<br />Addictive (positively-chi running)<br />Watch the lower extremities<br />(Shoes!)<br />
    13. 13. Yoga!<br />Ancient art<br />Popularity high, lots of places<br />Low injury risk<br />Excellent at cultivating relaxation response<br />Excellent flexibility/power/balance <br />Detoxing <br />Still Growing with multiple styles<br />
    14. 14. El Junque<br />
    15. 15. Exercise Myths <br />You have to work up a sweat<br />You have to work up to 4 minute miles<br /> You have to see gains fast<br /> Shoes are all the same<br />Drink when you get thirsty<br />You can have a heart attack….+/-!!!<br />
    16. 16. Walking Stats and “gettin sweaty” <br />MET’s (cal/kg/hr):<br />Sitting for this lecture=1 MET<br />Hiking= 6-7 MET <br />Jogging 12min/mile 8 MET<br />Bike 10-16 mph 6-10 MET<br />Swimming fast 6-10 MET <br />4 min mile=15mph<br />5 min mile=12mph<br />10min mile=6mph<br />12min mile=5mph<br />15min mile=4mph<br />20min mile=3mph<br />25min mile=2.5m/h<br />Adapted from Compendium of Physical Activities. Ainsworth, BE et al. Medicine and Science in Sports and Exercise. Vol 25, Pg 713 (1993) and Vol 32, S498 (2000).<br />
    17. 17. Hiking<br />Forest Preserves are tax supported<br />The fastest hikers burn as much as the slowest joggers<br />Slowing down can bring awareness to the rhythm of nature<br />Moving away from technology cultivates the relaxation response (kids!)<br />Less chances for strain and overuse injury<br />Watch solitude (injury, dehydration, disorientation)<br />Watch animals<br />
    18. 18. Equipment <br />Shoes/Clothing<br />Packs<br />Map<br />Poles <br />Protection (think kids) <br />
    19. 19. Shoes/Clothing<br />Know your feet (pronator/supinator)<br />Get some assistance (foot doc, sports doc, ex phys, running store, REI team member)<br />Choose shoes to match the foot and plan <br />Add an orthotic but plan on break-in<br />Choose clothing that wicks moisture and protect from seasonal elements and the type of hiking you will be encountering….<br />
    20. 20. Feet<br />Pronators<br />Neutral <br />Supinators<br />
    21. 21. Word of caution<br />Break them in………..if you find “hot spots” as you were them at home, co-op member get to return without question or hassle! (Try that at Dicks Sports)<br />Minimus running…..adapt slowly please!!<br />
    22. 22. A Quicky with DrRic<br />Having flat feet is ok (check out kids at a pool)<br />Adults get flatter with time and weight<br />Heel strikes on pavement can send shocks back up the spine especially with poor posture <br />Proper shoes can dissipate the shock<br />“Gellin” can make cheaper shoes comfy<br />Proper socks for cushion, comfort and absorption<br />
    23. 23. Sundance<br />
    24. 24. Poles and Packs<br />Poles and arms take advantage of more muscle for work<br />Poles good for heavy packs or arthritic knees/backs<br />
    25. 25. A Quicky with DrRic<br />Poles can “extend” your distance<br />90 degrees at the elbow<br />Choke down as you go up<br />I like to “crutch it” as I go down<br />Keep your back straight! Pack or “Bare-Back”<br />Please tell the kids to use their back packs properly or get combo backpack/coasters<br />
    26. 26. Clothes to keep core temp stable<br />Vents/pit zips<br />Moisture wicking<br />Detachable extremity<br />Light <br />Compressible (if long trips)<br />Flexible but durable<br />
    27. 27. A Quicky with DrRic<br />Shoes/socks- Jacket - shirt - pants – underwear (in descending order of importance)<br />Or for just starting – shoes/socks and a light jacket<br />Hats <br />More advanced – a puffy, windbreaker, rain proof, pants to match, gators for brush, cover for the backpack, balaclava.<br />
    28. 28. Spring Valley Nature Sanctuary<br />
    29. 29. Shade and Air (just as important as clothing!!)<br />right<br />wrong<br />right<br />wrong<br />
    30. 30. Sweat rate<br />Depends on environmental condition (ambient temp, humidity, wind velocity)<br />Clothing (insulation and moisture permeability)<br />Intensity of physical activity <br />Usually about 1.0-1.5/h (about 2% decrease in body water/h if 150lb)<br />At 5%, gastric emptying reduced 20-25%<br />Sunburn retards skins ability to dissipate heat<br />
    31. 31. Dehydration <br />Athlete sweats 1-2 L per hour (33-66oz)<br />2% water loss can impair fine motor skill and judgement<br />At 104*-105*, altered cognition.<br />At 106*-107*, delerium,stupor, coma. (Marathon, Ironman)<br />Suggestions are: carry 4 liters per day but it varies…<br />
    32. 32. “That’s Hot…….<br />
    33. 33. Carriers <br />
    34. 34. Volume <br />½ gallon or 1.89L<br />2L<br />0.6L<br />0.35L<br />0.24L<br />0.5L<br />4L= +/- 8.8lbs<br />Multiday trips???<br />That’s heavy baby!<br />
    35. 35. Don’t forget the salt<br />
    36. 36. A Quicky with DrRic<br />4-6 ounces(0.11-0.18L) every 20 minutes or<br /> ½ Liter/hour<br />Can’t trust thirst sensation (unless 2% fine motor skill/judgement not important for the hike)<br />Timing important for deep forest preserve or national park (ie Half Dome=14hours)<br />
    37. 37. Starved Rock<br />
    38. 38. Protection <br />
    39. 39. A Quicky with DrRic<br />DANGEROUS!!!<br />Check shoe/clothes for hitch hikers!<br />
    40. 40. Aron Ralston -127 hours<br />
    41. 41. Timing of hikes<br />Weather.com<br />Weather.gov<br />Sunrise/sunset<br />1-3 times a week for 30-60 minutes<br /> (30+minutes to achieve RR)<br />Or add resistance to burn more calories (depending on your indiviresting metabolrate)<br />Diabetics can increase to 5x week for glucose control<br />Hypertensives can use breathwork twice a day<br />
    42. 42. A Quicky with DrRic<br />IN<br />IN<br />OUT<br />OUT<br />Inhale/Exhale hiking exercise to cultivate “The Relaxation Response”<br />
    43. 43. Devils Lake<br />
    44. 44. RR<br />My ultimate reason for hiking it using nature to lower blood pressure, <br />clear the mind, increase serotonin and encourage positive gene expression<br />
    45. 45. Looking for the next level?<br />Pick a spot that’s calling to you<br />Research the terrain and the challenges<br />Prepare local, add resistance, time your “summits” to dovetail your schedule<br />Work on flexibility and region specific strength<br />Cross train/cross fit/personal programs<br />Nutritional assessment to “sync” with training<br />Seek guidance on how to develop a personal training regime from knowledgeable people<br />
    46. 46. Research <br />Price<br />Time away<br />Seasonality<br />Difficulty level and goal setting<br />
    47. 47. One Way<br />Loop Trail<br />
    48. 48. Advanced training<br />Increase in speed or resistance<br />Cross training (endurance and altitude work)<br />Flexibility is a universal improvement any sport<br />
    49. 49. Nutritional enhancement<br />Standard American Diet is lacking in nutrient<br />In all cases of disease, poor nutrition is a contribution<br />In many cases of performance plateau, nutritional depletion is a contribution<br />See a registered dietician/sports nutritionist<br />
    50. 50. Keeping Healthy = Think outside the BOX<br />Maintaining low BMI Hiking<br />Eating properly (Andy Weil’s <br /> “Antiinflammatory Diet”)<br />Cultivating the Relaxation Response Hiking<br />Exercising Hiking<br />Sleeping 6-8 hours Hiking<br />Community/group tx (Dean Ornish says it helps)<br /> ….if you need help with the above, <br /> just ask my team at FHA!<br />
    51. 51. First Health Associates<br />Protection (long-term) is ultimately making a lifestyle change with education/guidance in<br /> ………..diet/movement/neutralizing stress.<br />Not one size fits all, sometimes “Steps” are necessary to improve outcome while under the care of a qualifiedteam.<br />We pride ourselves on developing a personal program with a multidisciplinary approach to a sustainable lifestyle change.<br />
    52. 52. FHA’s Steps of “Kaizen”<br />In making a change, everyone starts and ends at a different step, we help you get to the next one…..<br />………Hiking is another way to step up! <br />Starved Rock<br />
    53. 53. 2013<br />10/1/11<br />
    54. 54. QUESTIONS?<br />Take a Hike!!!!<br />COMMENTS?<br />CONCERNS?<br />Next Lecture:<br />Whole Foods Market Schaumburg<br />Initiating the First Steps to a Lifetime of Change<br />September 24th, 2:00 pm Call WFM<br />We didn’t invent the practice of medicine….<br /> we’re just changing the way it’s provided.<br />