drric hiking for health (slide share edition)
DESCRIPTION
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.TRANSCRIPT
![Page 1: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/1.jpg)
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.
![Page 2: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/2.jpg)
The First Health Approach
We didn’t invent the practice of medicine…. we’re just changing the way it’s provided.
![Page 3: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/3.jpg)
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
![Page 4: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/4.jpg)
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
![Page 5: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/5.jpg)
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
![Page 6: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/6.jpg)
What brought you here?
![Page 7: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/7.jpg)
![Page 8: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/8.jpg)
What comes to mind first?
Running
Biking
Swimming
Home DVD
Join a Gym
Ex Phys
Yoga
Walking
Top ways back to health
Hiking!
![Page 9: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/9.jpg)
Running
Long developed community activityCan be done by any ageAddictive (positively-chi running)Watch the lower extremities(Shoes!)
SAD
http://www.cararuns.org
![Page 10: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/10.jpg)
Biking
Good for jointsGood nature contactGood to help “green living”Watch back/neckWatch wallet and the roadWatch speed/coasting
![Page 11: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/11.jpg)
Swimming
Excellent for joints,Good for lung capacityLimited by place and climateWatch skin conditionsWatch asthmaWatch shoulder injury
![Page 12: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/12.jpg)
![Page 13: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/13.jpg)
As Thought on
NewYears
![Page 14: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/14.jpg)
Going to the “Gym”
“What in the morning was true, will at evening have become a lie….”
-Carl Jung
![Page 15: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/15.jpg)
Training with Trainers
Mr Woodcock
Tom Jordan, RD
American College of Sports Medicine search the online data base forcertified specialists in your area
![Page 16: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/16.jpg)
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/
![Page 17: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/17.jpg)
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
![Page 18: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/18.jpg)
No Membership Required!
![Page 19: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/19.jpg)
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
![Page 20: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/20.jpg)
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
![Page 21: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/21.jpg)
Living disease free:
• Maintaining low BMI • Eating properly (Mostly plant, fish, chicken)
• Cultivating the Relaxation Response • Exercising• Sleeping 6-8 hours
• Community/group activity
![Page 22: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/22.jpg)
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
![Page 23: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/23.jpg)
Getting Started
• Protection• Shoes/Clothing• Packs• Poles• Map
Alibeng, Pangasinan PI
![Page 24: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/24.jpg)
Protection
![Page 25: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/25.jpg)
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
![Page 26: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/26.jpg)
Feet
• Pronators
• Neutral
• Supinators
![Page 27: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/27.jpg)
Q
![Page 28: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/28.jpg)
DrRic Fit Tip:
• Watch for “hot spots” on the rock• Ask a sales person ALL questions• Mid-rise keeps water and mud out
![Page 29: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/29.jpg)
Word of caution on barefoot trail running
• Minimus running…..ease into it!!
![Page 30: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/30.jpg)
Clothes to keep core temp stable
• Moisture wicking• Detachable extremity• Light “gramers”
• Compressible (if long trips or camping)• Flexible but durable• Venting Seasonal
![Page 31: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/31.jpg)
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
![Page 32: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/32.jpg)
Poles and Packs
Michael Johnson Can prevent:Bursitis of the knee
Not a new invention!
![Page 33: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/33.jpg)
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
![Page 34: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/34.jpg)
Carriers
2-3L +1-2L
![Page 35: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/35.jpg)
Volume
1 gal =3.8L= 8+lbs
Multiday trips???(8lbs = sore back!)
![Page 36: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/36.jpg)
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
![Page 37: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/37.jpg)
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)
![Page 38: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/38.jpg)
Shade and Air (just as important as clothing!!)
![Page 39: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/39.jpg)
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
![Page 40: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/40.jpg)
Maps
• Total Price (non local hikes)• Seasonality (clothing)• Difficulty level and goal setting• Know your pace (1-2mph)
![Page 41: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/41.jpg)
Loop Trail
Up and Back
![Page 42: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/42.jpg)
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
![Page 43: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/43.jpg)
Aron Ralston -127 hours
![Page 44: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/44.jpg)
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
![Page 45: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/45.jpg)
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
![Page 46: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/46.jpg)
Landscape and Human Health Lab, U of I Urbana-Champaign Dr Frances Kuo
“Tree’s lower crime rate…”
![Page 47: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/47.jpg)
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
![Page 48: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/48.jpg)
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
![Page 49: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/49.jpg)
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
![Page 50: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/50.jpg)
The Journey not The Destination
Martin Sheen, Emelio Esteves 2012Camino de Santiago
![Page 51: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/51.jpg)
Hike for Health Summary
• Set Quit Date• Get help with shoes/boots• Weather Channel• Map • Tell someone• Get a physical?
![Page 52: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/52.jpg)
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
![Page 53: DrRic Hiking for Health (slide share edition)](https://reader033.vdocuments.net/reader033/viewer/2022061304/5495fbfdb47959de698b456b/html5/thumbnails/53.jpg)
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?