1. ©Total Health Chiropractic 2008 The Total Health Lifestyle Exercise Drs. Ryan and Monica Wohlfert Total Health Chiropractic

2. ©Total Health Chiropractic 2008 Alarming Epidemic in the U.S. 1 out of 3 adults is obese 1 out of 3 adults is obese 1 out of 5 children is overweight and likely to carry their health problems into adulthood 1 out of 5 children is overweight and likely to carry their health problems into adulthood 21,000,000 people have diabetes 21,000,000 people have diabetes 1 out of 5 adults has arthritis 1 out of 5 adults has arthritis More than $1.5 trillion is spent annually on the diagnosis and treatment of chronic illnesses. More than $1.5 trillion is spent annually on the diagnosis and treatment of chronic illnesses. Dept. of Health and Human Services. Centers for Disease Control and Prevention. Chronic Disease Overview. www.cdc.gov/nccdphp/overview.htm

3. ©Total Health Chiropractic 2008 Chronic Diseases Obesity Obesity Overweight Children Overweight Children Diabetes Diabetes Heart Disease Heart Disease Arthritis Arthritis **In the U.S., chronic conditions affect nearly 50% of the population AND contribute to 7 out of every 10 deaths Dept. of Health and Human Services. Centers for Disease Control and Prevention. Chronic Disease Overview. www.cdc.gov/nccdphp/overview.htm

4. ©Total Health Chiropractic 2008 Chronic Diseases These numbers could drastically reduce with simple lifestyle changes: These numbers could drastically reduce with simple lifestyle changes: Healthier Eating Healthier Eating Moderate Exercise Moderate Exercise But, most health care practitioners fail to counsel their patients on these issues!

5. ©Total Health Chiropractic 2008 Spending so much… So little in return American healthcare and insurance use high cost tests, procedures, and drugs to treat acute illness, with less emphasis on wellness and prevention. American healthcare and insurance use high cost tests, procedures, and drugs to treat acute illness, with less emphasis on wellness and prevention. Less than 3% of the Center for Disease Control and Prevention’s 2008 budget is allocated toward chronic disease prevention!! Less than 3% of the Center for Disease Control and Prevention’s 2008 budget is allocated toward chronic disease prevention!! Centers for Disease Control and Prevention. Budget Request Summary: Fiscal Year 2008. www.cdc.gov/fmo/PDFs/FY08_Budget_Summary_Final.pdf

6. ©Total Health Chiropractic 2008 WHAT Can YOU Do?! Can Can YOU YOU improve your own health? YES!! Can Can YOU YOU take responsibility for your health? YES!! Do Do YOU YOU want to take control of your health? YES!! YES!! (hopefully)

7. ©Total Health Chiropractic 2008 HOW Can YOU Do It? Take the Stress off Your Nervous System (i.e. Chiropractic care) Moderate Regular Exercise Healthy Nutrition Habits

8. ©Total Health Chiropractic 2008 Roadblocks to Exercise Excuses, Excuses Excuses, Excuses Don’t have time Don’t have time Too tired Too tired Don’t know what to do Don’t know what to do I have to work I have to work It’s too hard It’s too hard Our Main Goal For YOU: Develop lifelong habits that are healthy and will keep you healthy.

9. ©Total Health Chiropractic 2008 Why Exercise Increases: Increases: Strength Strength Mood Mood Immune System Immune SystemFunction Self Esteem Self Esteem Brain Power Brain Power Memory Memory Bone Density Bone Density Energy Energy Decreases: Decreases: Risk of Heart Disease, Cancer, High Blood Pressure Risk of Heart Disease, Cancer, High Blood Pressure Risk of Diabetes, Obesity, Osteoporosis Risk of Diabetes, Obesity, Osteoporosis Cholesterol Cholesterol Body Fat Body Fat Depression Depression Aches and Pains (especially neck and back) Aches and Pains (especially neck and back)

10. ©Total Health Chiropractic 2008 Getting Started Commit – What’s your motivation? Commit – What’s your motivation? Live longer? Live longer? Live better? Live better? Get rid of pain? Get rid of pain? Lose weight? Lose weight? Determine your current fitness level – Blood Pressure, Body Fat %, 3 minute step test. Determine your current fitness level – Blood Pressure, Body Fat %, 3 minute step test. Set Specific, Achievable Goals Set Specific, Achievable Goals Long term Long term Intermediate Intermediate Short term Short term

11. ©Total Health Chiropractic 2008 Getting Started List your favorite cardio activities List your favorite cardio activities Walking the dog, biking, swimming, etc. Walking the dog, biking, swimming, etc. Schedule your exercise and keep your appointments Schedule your exercise and keep your appointments Use the “5 Minute Compromise” Use the “5 Minute Compromise” Exercise for 5 minutes and if you don’t feel like continuing, stop. Exercise for 5 minutes and if you don’t feel like continuing, stop. Reward yourself Reward yourself

12. ©Total Health Chiropractic 2008 Types of Exercise 1. Cardiovascular – Anything that gets your heart rate at or above 65% your maximum heart rate for 25-45 minutes. Examples: biking, jogging, walking briskly, playing a sport, circuit training, swimming, aerobic machines, water aerobics, etc. Examples: biking, jogging, walking briskly, playing a sport, circuit training, swimming, aerobic machines, water aerobics, etc. 2. Resistance – “Lifting weights”, calisthenics (bodyweight exercises), pilates, etc 3. Flexibility and Mobility

13. ©Total Health Chiropractic 2008 Cardiovascular We need to determine your Target Heart Rate (THR) We need to determine your Target Heart Rate (THR) What your pulse rate should be to exercise safely and receive the maximum benefits. What your pulse rate should be to exercise safely and receive the maximum benefits. Indirect Measure of THR: Your Breathing Rate Indirect Measure of THR: Your Breathing Rate

14. ©Total Health Chiropractic 2008 Cardiovascular – Determining THR Maximum Heart Rate (MHR) = 220 – age = __________ bpm. THR = MHR x 0.65 = __________ bpm THR = MHR x 0.65 = __________ bpm THR = MHR x 0.90 = __________ bpm THR = MHR x 0.90 = __________ bpm Keep your heart rate between __________ and __________ bpm for 25-45 minutes 3-5 days/week for optimal fat burning. Keep your heart rate between __________ and __________ bpm for 25-45 minutes 3-5 days/week for optimal fat burning. Start off at the lower percentage at beginning. Start off at the lower percentage at beginning. Higher percentage as you get in better shape. Higher percentage as you get in better shape. 40 180 117 162 117 162

15. ©Total Health Chiropractic 2008 Resistance Equipment – Body weight, Elastic Bands, Dumbbells, Gym Ball Equipment – Body weight, Elastic Bands, Dumbbells, Gym Ball Builds muscle which helps you burn more calories throughout the day. Builds muscle which helps you burn more calories throughout the day. Increases Lean Body Mass which leads to a Decrease Body Fat Percentage. Increases Lean Body Mass which leads to a Decrease Body Fat Percentage. Commonly the “Missing Link” in an individual’s training program. Commonly the “Missing Link” in an individual’s training program. We want to Integrate muscle and movement, not isolate. We want to Integrate muscle and movement, not isolate.

16. ©Total Health Chiropractic 2008 Eight Movements You Need to Learn 1. Hip and Leg Push (squats, lunges, step ups) 2. Hip Extension (hip hinge, deadlifts, hip lifts) 3. Core Stabilization (bridges) 4. Rotation (chops, throws) 5. Vertical Pull (chin ups, pull ups, pull downs) 6. Vertical Push (shoulder presses) 7. Horizontal Pull (rows, inverted rows) 8. Horizontal Push (pushups, chest presses)

17. ©Total Health Chiropractic 2008 Hip and Leg Push Bodyweight Squat Put your hands behind neck. Take your butt down and back (like you're going to sit on a chair). Keep your knees over your toes and get your thighs at least to parallel to the floor. Keep the weight of your body mostly toward your heels and make sure your heels stay down on the floor. When you come up, drive the heels into the floor. Do not let your knees go in front of your feet. If you can’t perform correctly, keep the arms outstretched in front of you; this helps you keep your weight back. Put your hands behind neck. Take your butt down and back (like you're going to sit on a chair). Keep your knees over your toes and get your thighs at least to parallel to the floor. Keep the weight of your body mostly toward your heels and make sure your heels stay down on the floor. When you come up, drive the heels into the floor. Do not let your knees go in front of your feet. If you can’t perform correctly, keep the arms outstretched in front of you; this helps you keep your weight back.

18. ©Total Health Chiropractic 2008 Hip Extension – Hip Hinge Stand with your feet about shoulder width apart. Stand with your feet about shoulder width apart. Keep your back slightly arched, shoulder blades pulled back, and chest up. Keep your back slightly arched, shoulder blades pulled back, and chest up. While maintaining your back and knee position, bend from the hips and push the butt back (do not round your back). While maintaining your back and knee position, bend from the hips and push the butt back (do not round your back). Concentrate on pushing the butt back, not leaning forward. Your shoulders should remain over your toes. Concentrate on pushing the butt back, not leaning forward. Your shoulders should remain over your toes. You should feel it in your hamstrings and glutes. If you feel it more in your low back you’re doing it wrong. You should feel it in your hamstrings and glutes. If you feel it more in your low back you’re doing it wrong. To check yourself, hold a broomstick behind your back so it’s touching your head and butt. If you’re performing the hip hinge correctly, the stick will not lose contact with either your head or butt. To check yourself, hold a broomstick behind your back so it’s touching your head and butt. If you’re performing the hip hinge correctly, the stick will not lose contact with either your head or butt. You can also stand so your back is facing the wall. When you perform the Hip Hinge, your butt should touch the wall. You can also stand so your back is facing the wall. When you perform the Hip Hinge, your butt should touch the wall.

19. ©Total Health Chiropractic 2008 Hip Extension – Hip Hinge StartCorrectIncorrect

20. ©Total Health Chiropractic 2008 Core Stabilization Bridge Sequence Back Bridge Elbow Bridge Straight Knee Side Bridge Bent Knee Side Bridge OR

21. ©Total Health Chiropractic 2008 Rotation Lying Trunk Twists Lie on your back with your arms extended out at your sides and feet flat on the floor. Lift your feet off the floor so there is a 90 degree angle in your hips and knees. Twist your legs to the right until they reach the floor then twist to the left. Take your legs as close to the floor without your shoulders coming off the floor. Lie on your back with your arms extended out at your sides and feet flat on the floor. Lift your feet off the floor so there is a 90 degree angle in your hips and knees. Twist your legs to the right until they reach the floor then twist to the left. Take your legs as close to the floor without your shoulders coming off the floor.

22. ©Total Health Chiropractic 2008 Rotation Chop Sequence Hip Chop - StartHip Chop - Finish Ankle Chop - Start Knee Chop - Start Ankle Chop - Finish Knee Chop - Finish

23. ©Total Health Chiropractic 2008 Circuit Training Warm Up (stretching is NOT warming up) Warm Up (stretching is NOT warming up) Light activity for 5-10 minutes to get the blood flowing to the muscles. Light activity for 5-10 minutes to get the blood flowing to the muscles. Walking, biking, calisthenics (jumping jacks, crunches, pushups, etc.) Walking, biking, calisthenics (jumping jacks, crunches, pushups, etc.) Balance Balance Go from 1 exercise to the next doing the prescribed number of repetitions. Go from 1 exercise to the next doing the prescribed number of repetitions. Do this circuit 3 times through, 2 times per week for 2 months. Do this circuit 3 times through, 2 times per week for 2 months. Gradually work up to 5 times through the circuit per session. Gradually work up to 5 times through the circuit per session.

24. ©Total Health Chiropractic 2008 Sample Circuit Training Workout Elbow Bridge – 20 seconds Elbow Bridge – 20 seconds Lying Trunk Twists – 10 each Lying Trunk Twists – 10 each Bent or Straight Knee Side Bridge – 30 seconds each Bent or Straight Knee Side Bridge – 30 seconds each Bodyweight Squats – 10 reps Bodyweight Squats – 10 reps Medicine Ball Hip Chops – 10 reps each Medicine Ball Hip Chops – 10 reps each Hip Hinge – 15 reps Hip Hinge – 15 reps Medicine Ball Knee Chops – 10 each Medicine Ball Knee Chops – 10 each Back Bridge – 20 seconds Back Bridge – 20 seconds Medicine Ball Ankle Chops – 6 each Medicine Ball Ankle Chops – 6 each

25. ©Total Health Chiropractic 2008 Sample Programs at www.TotalHealth-Fitness.com www.TotalHealth-Fitness.com Exercise Basics Program Exercise Basics Program Full Body Strength Full Body Strength Full Body Mobility Full Body Mobility At Work Workout At Work Workout Beginner Workout Beginner Workout Pre-Adolescent Training Program Pre-Adolescent Training Program Teen Training Teen Training Rest-Recover-Regenerate Rest-Recover-Regenerate Female Fitness Female Fitness Weekend Warrior Workout Weekend Warrior Workout Stability Ball Blaster Stability Ball Blaster

26. ©Total Health Chiropractic 2008 Contact Information Total Health Chiropractic 252 S. Waverly Road Lansing, MI (517) 321-8568 www.TotalHealth-Fitness.com