Hiking for Health

Enrique Saguil, MDFirst Health Associates

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

The First Health Approach

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

Your Team

Ric Saguil, MDJason Gruss, MDTom Jordan, RD

Katrina Christie, LCPCJennifer Green, NDJoe Musolino, DC

Emery Paredes, PTCourtney Day, EPAimee Weber, EPYu Zhu, MD China

You

We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

First Health Associates

2010 S. Arlington Heights RdLL Suites

Arlington Heights, IL

nutrition

movement

grounding

Ric Saguil, MD

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

What brought you here?

What comes to mind first?

Running

Biking

Swimming

Home DVD

Join a Gym

Ex Phys

Yoga

Walking

Top ways back to health

Hiking!

Running

Long developed community activityCan be done by any ageAddictive (positively-chi running)Watch the lower extremities(Shoes!)

SAD

http://www.cararuns.org

Biking

Good for jointsGood nature contactGood to help “green living”Watch back/neckWatch wallet and the roadWatch speed/coasting

Swimming

Excellent for joints,Good for lung capacityLimited by place and climateWatch skin conditionsWatch asthmaWatch shoulder injury

As Thought on

NewYears

Going to the “Gym”

“What in the morning was true, will at evening have become a lie….”

-Carl Jung

Training with Trainers

Mr Woodcock

Tom Jordan, RD

American College of Sports Medicine search the online data base forcertified specialists in your area

Yoga!

Ancient artPopularity high, lots of placesExcellent at cultivating relaxation responseExcellent flexibility/power/balance Still Growing with multiple stylesInjury risk relative

http://www.yogachicago.com/

Hiking

Forest 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

http://www.rei.com/stores/118

No Membership Required!

Exercise Myths

1. 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

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 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

Sustainability

About Calories

Living disease free:

• Maintaining low BMI • Eating properly (Mostly plant, fish, chicken)

• Cultivating the Relaxation Response • Exercising• Sleeping 6-8 hours

• Community/group activity

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

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 member)• Trail runners, hiking boots (mid or high), heavy

duty/insulated for winter

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 trips or camping)• Flexible but durable• Venting Seasonal

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

Poles and Packs

Michael Johnson Can prevent:Bursitis of the knee

Not a new invention!

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

Carriers

2-3L +1-2L

Volume

1 gal =3.8L= 8+lbs

Multiday 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(oz)/8(cups)

• 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)

8oz=1cup=225ml

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)

Shade and Air (just as important as clothing!!)

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

Maps

• Total Price (non local hikes)• Seasonality (clothing)• Difficulty level and goal setting• Know your pace (1-2mph)

Loop Trail

Up and Back

Stop drop and hike!

• Pull over• Leave the cell phone• Note start time• Turn regardless of beauty• Drive on• www.meetup.com

Flav says time to turn around

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 achieve RR)• Or add resistance to burn more calories

……….ie -a huge backpack

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

Landscape and Human Health Lab, U of I Urbana-Champaign Dr Frances Kuo

“Tree’s lower crime rate…”

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

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

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

The Journey not The Destination

Martin Sheen, Emelio Esteves 2012Camino de Santiago

Hike for Health Summary

• Set Quit Date• Get help with shoes/boots• Weather Channel• Map • Tell someone• Get a physical?

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

Take a Hike!!!!

Next Lecture:Whole Foods Market Schaumburg

Meditation for StressApril 21st , 3-4 pm

Call to reserveWe didn’t invent the practice of medicine…. we’re just changing the way it’s provided.

QUESTIONS?

COMMENTS?CONCERNS?