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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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Hiking for Health?!?
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
“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
Sedona
Enrique Saguil, MD
• Family Medicine West Suburban• Sports Medicine St Joseph• Medical Acupuncture UCLA• Integrative Medicine AZCIM• Yoga Teacher The Chopra Center• No affiliations with REI or Whole Foods Market• In Private Practice in Arlington Heights, IL• Author of Running Behind (release date 8/2012)
Take a Hike!!!
Q: What is the usual thing to look forward to with a doctor visit?
A: Praise or scolding, then a suggestion to lose weight, and follow up for another visit.
(Note: like a Mercedes dealership, with enough visits, we will eventually find something major, only problem is you can’t trade in your body!)
The First Health Approach
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Your TeamRic Saguil, MD
Jason Gruss, MDTom Jordan, RD
Katrina Christie, LCPCJennifer Green, NDJoe Musolino, DCAmy Iaquinta, DCNick Nowicki, DC
Emery Paredes, PTCourtney Day, EPYu Zhu, MD China
Mike Blumberg, LCPCAimee Weber, EP
You
nutrition
movemen
t
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
Ric Saguil, MD
Now look at exercise/prevention.
• NOT COVERED ON INSURANCE• Your on your own (run/bike/swim)• Most of us -“school knowledge” of exercise,
(which could be dangerous) ….“leagues?”• If it was so good, why didn’t we stick with it last
new years resolution?• No place that’s close enough, cheap enough,
new enough or fast enough….but what about your neighborhood?....or backyard!!
Elk Grove
Swimming
Excellent for joints,Good for lung capacity
Limited by place and climateWatch skin conditions
Watch asthmaWatch shoulder injury
Biking
Good for jointsGood nature contact
Good to help “green living”Watch back/neck
Watch walletWatch speed/coasting
Running
Long developed community activityCan be done by any age
Addictive (positively-chi running)Watch the lower extremities
(Shoes!)
Yoga!
Ancient artPopularity high, lots of places
Low injury riskExcellent at cultivating relaxation response
Excellent flexibility/power/balance Detoxing
Still Growing with multiple styles
El Junque
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 thirsty6. You can have a heart attack….+/-!!!
Walking Stats and “gettin sweaty”
MET’s (cal/kg/hr):Sitting for this lecture= 1 METHiking= 6-7 MET Jogging 12min/mile 8 METBike 10-16 mph 6-10 METSwimming fast 6-10 MET
4 min mile=15mph5 min mile=12mph10min mile=6mph12min mile=5mph15min mile=4mph20min mile=3mph25min mile=2.5m/h
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).
Hiking
Forest Preserves are tax supportedThe fastest hikers burn as much as the slowest joggers
Slowing down can bring awareness to the rhythm of natureMoving away from technology cultivates the relaxation response (kids!)
Less chances for strain and overuse injuryWatch solitude (injury, dehydration, disorientation)
Watch animals
Equipment
• Shoes/Clothing• Packs• Map• Poles • Protection (think kids)
Shoes/Clothing
• Know your feet (pronator/supinator)• Get some assistance (foot doc, sports doc, ex
phys, running store, REI team member)• Choose shoes to match the foot and plan • Add an orthotic but plan on break-in• Choose clothing that wicks moisture and
protect from seasonal elements and the type of hiking you will be encountering….
Feet
• Pronators
• Neutral
• Supinators
Word of caution• 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)
• Minimus running…..adapt slowly please!!
A Quicky with DrRic
• Having flat feet is ok (check out kids at a pool)• Adults get flatter with time and weight• Heel strikes on pavement can send shocks
back up the spine especially with poor posture • Proper shoes can dissipate the shock• “Gellin” can make cheaper shoes comfy• Proper socks for cushion, comfort and
absorption
Sundance
Poles and Packs
Poles good for heavy packs or arthritic knees/backs
Poles and arms take advantage of more muscle for work
A Quicky with DrRic
• 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”• Please tell the kids to use their back packs
properly or get combo backpack/coasters
Clothes to keep core temp stable
• Vents/pit zips• Moisture wicking• Detachable extremity• Light • Compressible (if long trips)• Flexible but durable
A Quicky with DrRic
• Shoes/socks - Jacket - shirt - pants – underwear (in descending order of importance)
• Or for just starting – shoes/socks and a light jacket
• Hats • More advanced – a puffy, windbreaker, rain
proof, pants to match, gators for brush, cover for the backpack, balaclava.
Spring Valley Nature Sanctuary
Shade and Air (just as important as clothing!!)
wrong
right
right
wrong
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
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)
• Suggestions are: carry 4 liters per day but it varies…
“That’s Hot…….
Carriers
Volume
4L= +/- 8.8lbs
Multiday trips???
That’s heavy baby!
2L
½ gallon or 1.89L
0.6L 0.35L 0.24L0.5L
Don’t forget the salt
A Quicky with DrRic
• 4-6 ounces(0.11-0.18L) every 20 minutes or ½ Liter/hour• Can’t trust thirst sensation (unless 2% fine
motor skill/judgement not important for the hike)
• Timing important for deep forest preserve or national park (ie Half Dome=14hours)
Starved Rock
Protection
Check shoe/clothes for hitch hikers!
DANGEROUS!!
!
A Quicky with DrRic
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 (depending
on your indivi resting metabol rate)• Diabetics can increase to 5x week for glucose control• Hypertensives can use breathwork twice a day
A Quicky with DrRic
IN
IN
OUT
OUT
Inhale/Exhale hiking exercise to cultivate “The Relaxation Response”
Devils Lake
RR
My ultimate reason for hiking it using nature to lower blood pressure, clear the mind, increase serotonin and encourage positive gene expression
Looking for the next level?
• Pick a spot that’s calling to you• Research the terrain and the challenges• Prepare local, add resistance, time your “summits”
to dovetail your schedule• Work on flexibility and region specific strength• Cross train/cross fit/personal programs• Nutritional assessment to “sync” with training• Seek guidance on how to develop a personal
training regime from knowledgeable people
Research
• Price• Time away• Seasonality• Difficulty level and goal setting
Loop Trail
One Way
Advanced training
• Increase in speed or resistance• Cross training (endurance and altitude work)• Flexibility is a universal improvement any
sport
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
Keeping Healthy = Think outside the BOX
• Maintaining low BMI Hiking• Eating properly (Andy Weil’s “Antiinflammatory Diet”)• Cultivating the Relaxation Response Hiking• Exercising Hiking• Sleeping 6-8 hours Hiking• Community/group tx (Dean Ornish says it helps)
….if you need help with the above, just ask my team at FHA!
First Health Associates
• Protection (long-term) is ultimately making a lifestyle change with education/guidance in
………..diet/movement/neutralizing stress.• Not one size fits all, sometimes “Steps” are necessary to
improve outcome while under the care of a qualified team.
We pride ourselves on developing a personal program with a multidisciplinary approach
to a sustainable lifestyle change.
FHA’s Steps of “Kaizen”
In making a change, everyone starts and ends at a different step, we help you get to the next one…..
………Hiking is another way to step up!
Starved Rock
10/1/11 2013
Take a Hike!!!!
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
Next Lecture:Whole Foods Market Schaumburg
Initiating the First Steps to a Lifetime of ChangeSeptember 24th, 2:00 pm Call WFM
QUESTIONS?
COMMENTS?CONCERNS?
