Get Moving. Best of Me Workshop Part IV

Transcription

1 Get Moving Best of Me Workshop Part IV

2 Movement What is Movement: Defini9on: 1. : the act or process of moving; especially : change of place or posi9on or posture 2.: a par9cular instance or manner of moving 3.: Ac9on/Ac9vity 4.: Tendency, Trend 5.: a series of organized ac9vi9es working toward An objec9ve; an organized effort to Promote or apain an end

3 Movement is a medicine for crea1ng change in a person s physical, emo1onal and mental states. - Carol Welch Physical fitness can neither be achieved by wishful thinking nor outright purchase. - Joseph Pilates Lack of ac1vity destroys the good condi1on of every human being, while movement and methodical exercise save it and preserve it. - Plato

4 Why Move More? Physical Exercise has MANY benefits! Do you know how it helps? Nervous System: Improves concentra9on, crea9vity and performance Reduces stress, anxiety and frustra9on Mo9on drives the largest input into the brain of any sense in our bodies Bones: Strengthens bones and improves muscle strength and endurance Makes joints more flexible, allowing for easier movement Reduces back pain by improving flexibility and posture reduces the risk of osteoporosis and fractures Heart: Reduces the risk of developing heart disease and stroke

5 Even MORE benefits Blood: Improves circula9on to all body parts Helps lower bad (LDL) cholesterol and raise good cholesterol (HDL) Diges1ve System: Helps control appe9te Improves diges9on and waste removal Lungs: Slows the rate of decline of lung func9on Improves the body s ability to use Oxygen Others: Reduces the risk of developing diabetes and some cancers Helps maintain a healthy body weight Improves self- image and sense of wellbeing Helps immune system Helps to sleep well and feel more rested

6 Increase your human longevity poten9al! Physical exercise benefits all living things by keeping the life- force flowing through them. A characteris9c of life in nature is that once something ceases to move, it deteriorates rapidly. In every longevity study completed around the world, one of the lifestyle factors common to each one of them is daily exercise. This does not need to be actually going to the gym, there are many different ways to partake in regular physical exercise! Why? b/c exercise actually lengthens your telomeres on your DNA There are MANY risks to not exercising!

7 Risks Are you willing to take them? In a 2012 series of published studies in the Lancet medical Journal, researchers reported that one out of every 10 premature deaths around the planet are caused by not exercising. In other words, not exercising kills almost the same number of people as smoking does. Time magazine went so far as to label the situa9on as a global pandemic. The American Heart Associa9on s Circula9on research journal reports that approximately 250,000 deaths every year are caused by not exercising.

8 Signg s toll on the body: As soon as you sit: Electrical ac9vity in the leg muscles shut off Calorie burning drops to 1 per minute Enzymes that help break down fat drop by 90% AOer 2 Hours: Good Cholesterol drops by 20% AOer 24 Hours: Insulin effec9veness drops by 24% and risk of diabetes rises High amounts of stress are placed on the spine, specifically in the lower back and neck regions.

9 Over 1me: Holding the muscles in the torso, neck and shoulders in a somewhat fixed posi9on squeezes the blood vessels reducing the blood flow and causing fa9gue Many experience decreased fitness, reduced lung and heart efficiency and a Higher risk for injury and disease, especially those who have also have liple to no Physical ac9vity in their lives. Blood omen pools in the lower legs, resul9ng in numbness and varicose veins Brain paperns change related to movement paperns. Interrupt sisng whenever you can: Get up, walk around the office. Take the stairs Walk to coworker rather than calling/messaging

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11 Get Moving: Tips to get started: Wake up 15 minutes early to start your day with gentle stretching Start your day with a brisk morning walk Try a new fitness class at a local gym or community centre Turn your household chores in to a workout by moving to the beat of your favourite music Check out online resources for easy equipment free body weight workouts you can do from home. ( Or ask us here! ) Find a family member, colleague, friend or neighbor who also wants to become more physically ac9ve, schedule 9me to be ac9ve together. Schedule your ac9vity into your calendar Invest in a physical ac9vity tracker (pedometer or FitBit) Break up TV 9me with mini workouts like push ups, sit ups and leg lims Take up gardening Go for a day hike

12 Keep Moving! Tips con9nued: Make an effort to leave your desk at lunch9me- Go outside, go for a walk, run errands. Take the stairs instead of escalator or elevators whenever possible. Use ac9ve transporta9on(walking or cycling whenever possible) Break up sedentary 9me with stretch breaks or walking mee9ngs If you use public transporta9on, get off the bus a few stops before your des9na9on and walk the rest of the way. If you must drive, park a couple of blocks away from your des9na9on and finish the journey on foot. Join a local gym, keep yourself challenged by trying a new class Sign up for a charity event that requires you to walk, run or cycle Instead of turning on the TV amer dinner, go for a walk with your partner, dog or children. Join a local spor9ng league- Most leagues will offer a variety of sports and ac9vi9es at both recrea9onal and compe99ve levels Start that hobby you ve been wan9ng to start like golf or swimming etc.

13 Get the whole family moving: Kids naturally play more ac9vely when outdoors, head out with them Go to the playground, this omen includes climbing, swinging and play Too wet or cold outside, turn up the music and have a dance party When TV 9me occurs play during the commercials or move and dance to any music. Have a list of ac9ve indoor and outdoor games handy for kids to choose from Set a good example by being a good role model yourself. Be ac9ve Together. Family yoga or stretching, group exercise. Register your kids for age appropriate ac9vi9es like swimming etc. Invest in equipment like balls, hula hoops, roller skates that encourage Movement. Plan ac9ve vaca9ons Leave the car at home whenever possible. Walk to the local stores etc.

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17 Aerobic (Endurance) Exercise Aerobic exercises increase your breathing and heart rate and are the main component of overall fitness programs. They keep the circulatory system and lungs healthy, can stave off diabetes and heart disease and help you build up endurance. Some common aerobic ac9vi9es include: A brisk walk Jogging Climbing the stairs Playing tennis Dancing Biking Doing yard work like raking, digging and gardening Swimming laps

18 Strength (Anaerobic) exercises These are important for keeping your bones and muscles strong and helping older adults maintain their independence. Strength training is beneficial in reducing falls and helping you do everyday ac9vi9es that require liming, such as carrying groceries. Some examples of strength training include: Liming free weights Using resistance machines at the gym Using resistance bands to leverage your own body weight in building strength

19 Flexibility Though not part of the CDC's official recommenda9ons for maintaining good physical health, flexibility exercises can keep your body limber and help you maintain a wide range of mo9on. This is important because range of mo9on is omen limited by things like arthri9s. Here are some ways to improve your flexibility: Stretching various parts of the body Doing yoga Balance exercises Prac9cing and improving balance is important for older adults because it can strengthen the body's core and help prevent falls. Here are some good balance exercises: Heel- to- toe walking Standing on one foot Prac9cing tai chi poses

20 Chiroprac9c Care Benefits: Improved nervous system func9on BePer posture and spinal flexibility Improved mobility and natural pain relief More resrul sleep Stronger immune func9on Less need for medica9on Fewer hospital admissions and surgeries

21 Massage Therapy Benefits 1. Range of Mo9on (releases tension by stretching the sheath or fascia of the muscles) 2. Recovery (Increases blood circula9on and releases endorphins, helping the body recover quicker) 3. Relaxa9on (beneficial physically and psychologically) 4. Muscle Tone (Improved muscle tone by helping damaged and 9ght 9ssues get nutrients needed for growth and repair) 5. Removing Toxins from Muscles (Increased flow of nutrients to the muscles cleaning out toxins and making every inch of muscle 9ssue healthier and stronger) 6. Increased Flexibility: (Regular massages keep the muscles flexible, reducing risk of injury, and improving range of mo9on)

22 Acupuncture Benefits: Decrease in pain Increased mental clarity Less stress Less muscle tension BePer sleep More energy Mo9va9on Balanced mood BePer diges9on Increased Metabolism Feelings of happiness

23 What we know about Chronic Illness The United Na9ons Interagency Task force on the preven9on and control of non Communicable diseases was established in June of 2013 and is placed under the leadership of the WHO. The ini9a9ve is accompanied by an Ac9on plan to focus on this fast growing pandemic. Chronic diseases such as heart disease, stroke, cancer, chronic respiratory Diseases and diabetes, are by far the leading cause of mortality in the world. Represen9ng 60% of all deaths. Out of 35 Million people who died from Chronic illness, more than half were under 70 years and half were women. What else do we know? YOU CAN STOP THIS!

24 Lifestyle Choices: Root Causes of Chronic Disease Poor lifestyle choices such as poor diet, lack of physical ac9vity, smoking, overuse of alcohol, and inadequate relief of chronic stress are the key contributors in the development and progression of preventable chronic diseases such as obesity, type 2 diabetes mellitus, hypertension, cardiovascular disease and several types of cancer. Despite an understanding of what cons9tutes a healthy lifestyle, many people lack the behavioral skills they need to apply everyday to sustain these good habits. Medical studies show that adults with common chronic condi9ons who par9cipate in comprehensive lifestyle modifica9on programs experience rapid, significant, clinically meaningful and sustainable biometric laboratory and psychosocial outcomes.

25 Best of Me 2015 Healthy minds- The power of our thoughts Toxicity Deficiencies Get Moving These four workshops held this year provide you the tools to take control of your health and alleviate and remove chronic illness in your life. For more informa9on on our previous workshops covered this year: or speak to our team here at Beacon Hill Chiroprac9c and Massage. Our Misson: We change people s lives through inspira9on, empowerment and excellent Health care delivery in a beau9ful, efficient team environment making us Calgary s first choice for natural health care

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27 Resources health/