Hiking for Health                                Enrique Saguil, MD                              First Health Associates W...
The First Health Approach We didn’t invent the practice of medicine….                 we’re just changing the way it’s pro...
Your Team     Ric Saguil, MD   Jason Gruss, MD    Tom Jordan, RDKatrina Christie, LCPC Jennifer Green, ND  Joe Musolino, D...
Ric Saguil, MDWe didn’t invent the practice of medicine….                we’re just changing the way it’s provided.
Release:• This lecture is not meant to substitute for  medical care• Please see your doctor for questions• There are no fi...
What brought you here?
What comes to mind first?Top ways back to health Running      Join a Gym Biking         Ex PhysSwimming         YogaHome D...
Running                                 SAD       http://www.cararuns.orgLong developed community activityCan be done by a...
BikingGood for jointsGood nature contactGood to help “green living”Watch back/neckWatch wallet and the roadWatch speed/coa...
SwimmingExcellent for joints,Good for lung capacityLimited by place and climateWatch skin conditionsWatch asthmaWatch shou...
As Thought onNY   ew   ears
Going to the “Gym”  “What in the morning was true, will atevening have become a lie….”                         -Carl Jung
Training with Trainers                                          Mr Woodcock                                               ...
Yoga!                http://www.yogachicago.com/Ancient artPopularity high, lots of placesExcellent at cultivating relaxat...
Hiking                http://www.rei.com/stores/118Forest Preserves are tax supportedThe fastest hikers burn as much as th...
No Membership Required!
Exercise Myths1.   You have to work up a sweat2.   You have to work up to 4 minute miles3.    You have to see gains fast4....
Sustainability                       Calories per hourActivity                             100 lb   150 lb   200 lbBicycli...
Living disease free:•   Maintaining low BMI•   Eating properly (Mostly plant, fish, chicken)•   Cultivating the Relaxation...
Dr RM Nerem- U of Tx•   All rabbits fed heart dangerous diet•   60% did not develop coronary artery ds•   Review of stats ...
Getting Started•   Protection•   Shoes/Clothing•   Packs•   Poles•   Map                         Alibeng, Pangasinan PI
Protection
Shoes• Know your feet (pronator/supinator)• Get some assistance (foot doc, sports doc, ex  phys, running store, REI team m...
Feet• Pronators• Neutral• Supinators
Q
DrRic Fit Tip:• Watch for “hot spots” on the rock• Ask a sales person ALL questions• Mid-rise keeps water and mud out
Word of caution on barefoot trail               running• Minimus running…..ease into it!!
Clothes to keep core temp stable•   Moisture wicking•   Detachable extremity•   Light “gramers”•   Compressible (if long t...
DrRic Hot Climate Fit Tip:•   Seek shade/make shade•   Pace activity to decrease sweat rate•   Interval timing (especially...
Poles and Packs                    Not a new invention!Michael Johnson         Can prevent:                        Bursiti...
DrRic Fit Tip:•   Poles can “extend” your distance•   90 degrees at the elbow•   Choke down as you go up•   I like to “cru...
Carriers       1-2L   2-3L +
Volume1 gal =3.8L= 8+lbsMultiday trips???(8lbs = sore back!)
DrRic Fit Tip:• 4-6 ounces every 20 minutes (Marathon tables)• 4 liters per day but it varies…      roughly=weight (lbs)/2...
Dehydration• Athlete sweats 1-2 L per hour (33-66oz)• 2% water loss can impair fine motor skill and  judgement• At 104*-10...
Shade and Air (just as important as clothing!!)
Sweat rate• Depends on environmental condition (ambient  temp, humidity, wind velocity)• Clothing (insulation and moisture...
Maps•   Total Price (non local hikes)•   Seasonality (clothing)•   Difficulty level and goal setting•   Know your pace (1-...
Up and BackLoop Trail
Stop drop and hike!   Flav says time                                      to turn                                     arou...
Aron Ralston -127 hours
Timing of hikes• Weather.com• Weather.gov• Sunrise/sunset• 1-3 times a week for 30-60 minutes             (30+minutes to a...
Need some proof that            Hiking Prolongs life?• Elderly adults tend to live longer near a park• College students be...
Landscape and Human Health Lab,U of I Urbana-Champaign                     Dr Frances Kuo                         “Tree’s ...
Nutritional enhancement• Standard American Diet is lacking in nutrient• In all cases of disease, poor nutrition is a  cont...
DrRic Fit Tip:•   Valerian/Rhodiola•   Creatinine caffeine•   Water•   Whey protein/spirullina•   Tumeric with piperine•  ...
Disease Free Longevity•   Maintaining low BMI                             Hiking•   Eating properly (Andy Weils “Antiinfla...
The Journey not The Destination   Martin Sheen, Emelio Esteves 2012   Camino de Santiago
Hike for Health Summary•   Set Quit Date•   Get help with shoes/boots•   Weather Channel•   Map•   Tell someone•   Get a p...
Start tomorrow•   Google earth•   Pick a spot (know trail options – up and back/loop)•   Set a time for dedicated hike•   ...
Take a Hike!!!!         Next Lecture:Whole Foods Market Schaumburg     Meditation for Stress       April 21st , 3-4 pm    ...
DrRic Hiking for Health (slide share edition)
DrRic Hiking for Health (slide share edition)
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DrRic Hiking for Health (slide share edition)

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Dr Ric Saguil with the shortened version of his power point presentation at REI Schaumburg Spring 2012. Embedded is the meditative hiking technique he uses as a breath awareness meditation for walking or hiking.

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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 (slide share edition)

    1. 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. 2. The First Health Approach We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
    3. 3. Your Team Ric Saguil, MD Jason Gruss, MD Tom Jordan, RDKatrina Christie, LCPC Jennifer Green, ND Joe Musolino, DC Emery Paredes, PT Courtney Day, EP Aimee Weber, EP Yu Zhu, MD China You
    4. 4. Ric Saguil, MDWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
    5. 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. 6. What brought you here?
    7. 7. What comes to mind first?Top ways back to health Running Join a Gym Biking Ex PhysSwimming YogaHome DVD Walking
    8. 8. Running SAD http://www.cararuns.orgLong developed community activityCan be done by any ageAddictive (positively-chi running)Watch the lower extremities(Shoes!)
    9. 9. BikingGood for jointsGood nature contactGood to help “green living”Watch back/neckWatch wallet and the roadWatch speed/coasting
    10. 10. SwimmingExcellent for joints,Good for lung capacityLimited by place and climateWatch skin conditionsWatch asthmaWatch shoulder injury
    11. 11. As Thought onNY ew ears
    12. 12. Going to the “Gym” “What in the morning was true, will atevening have become a lie….” -Carl Jung
    13. 13. Training with Trainers Mr Woodcock Tom Jordan, RDAmerican College of Sports Medicine search the online data base for certified specialists in your area
    14. 14. Yoga! http://www.yogachicago.com/Ancient artPopularity high, lots of placesExcellent at cultivating relaxation responseExcellent flexibility/power/balanceStill Growing with multiple stylesInjury risk relative
    15. 15. Hiking http://www.rei.com/stores/118Forest Preserves are tax supportedThe fastest hikers burn as much as the slowest joggerSlowing down can bring awareness of natureMoving away technology cultivates the relaxation responseLess chances for strain and overuse injuryWatch solitude (injury, dehydration, disorientation)Watch animals
    16. 16. No Membership Required!
    17. 17. Exercise Myths1. You have to work up a sweat2. You have to work up to 4 minute miles3. You have to see gains fast4. Shoes are all the same5. Drink when you get thirsty
    18. 18. Sustainability Calories per hourActivity 100 lb 150 lb 200 lbBicycling, 6 mph 160 240 312Bicycling, 12 mph 270 410 534Jogging, 7 mph About Calories 610 920 1,230Jumping rope 500 750 1,000Running 5.5 mph 440 660 962Running, 10 mph 850 1,280 1,664Swimming, 25 yds/min 185 275 358Swimming, 50 yds/min 325 500 650Tennis, singles 265 400 535Walking, 2 mph 160 240 312Walking, 3 mph 210 320 416Walking, 4.5 mph 295 440 572
    19. 19. Living disease free:• Maintaining low BMI• Eating properly (Mostly plant, fish, chicken)• Cultivating the Relaxation Response• Exercising• Sleeping 6-8 hours• Community/group activity
    20. 20. 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
    21. 21. Getting Started• Protection• Shoes/Clothing• Packs• Poles• Map Alibeng, Pangasinan PI
    22. 22. Protection
    23. 23. 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
    24. 24. Feet• Pronators• Neutral• Supinators
    25. 25. Q
    26. 26. DrRic Fit Tip:• Watch for “hot spots” on the rock• Ask a sales person ALL questions• Mid-rise keeps water and mud out
    27. 27. Word of caution on barefoot trail running• Minimus running…..ease into it!!
    28. 28. Clothes to keep core temp stable• Moisture wicking• Detachable extremity• Light “gramers”• Compressible (if long trips or camping)• Flexible but durable• Venting
    29. 29. 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
    30. 30. Poles and Packs Not a new invention!Michael Johnson Can prevent: Bursitis of the knee
    31. 31. 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
    32. 32. Carriers 1-2L 2-3L +
    33. 33. Volume1 gal =3.8L= 8+lbsMultiday trips???(8lbs = sore back!)
    34. 34. 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)
    35. 35. 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)
    36. 36. Shade and Air (just as important as clothing!!)
    37. 37. 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
    38. 38. Maps• Total Price (non local hikes)• Seasonality (clothing)• Difficulty level and goal setting• Know your pace (1-2mph)
    39. 39. Up and BackLoop Trail
    40. 40. 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
    41. 41. Aron Ralston -127 hours
    42. 42. 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
    43. 43. 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
    44. 44. Landscape and Human Health Lab,U of I Urbana-Champaign Dr Frances Kuo “Tree’s lower crime rate…”
    45. 45. 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
    46. 46. 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
    47. 47. 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
    48. 48. The Journey not The Destination Martin Sheen, Emelio Esteves 2012 Camino de Santiago
    49. 49. Hike for Health Summary• Set Quit Date• Get help with shoes/boots• Weather Channel• Map• Tell someone• Get a physical?
    50. 50. 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
    51. 51. Take a Hike!!!! Next Lecture:Whole Foods Market Schaumburg Meditation for Stress April 21st , 3-4 pm Call to reserveWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

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