Exercise as Medicine
Dr. Rick Douglass, PT
National Director of Education
Orthopedic Clinical Specialist
Fellow American Academy of Orthopedic Manual Physical Therapists
Which of these kills more Americans each year?
Low Level of fitness?
If you polled the general public you would likely get a fair number of hands raised for each of the above, in reality, the answer is #4, a low level of fitness kills more Americans each year than any of the above. In fact, if you combine the number of Americans killed by smoking, diabetes and obesity, which Dr. Karim Kahn, a Canadian sports physician and editor of the British Journal of Sports Medicine, has termed “smokadiabesity”, they still kill less Americans per year than a low level of fitness.
Physical Inactivity kills 8 times as many people as obesity and 2 times as many people as smoking. The great news is that these deaths are highly preventable. Part of the overall mission of FYZICAL is to create a positive change in healthcare delivery. Physical Therapists play an important role in this mission through education to create a shift in the public mindset from seeking a pill or a medication for every thing that ails you to instead, exercise prescription.
If all inactive persons were to increase their activity level to 150 minutes of physical activity per week, deaths due to low levels of fitness would be reduced by more than 533,000 per year globally! This equates to just 20 to 30 mins of increased physical activity per day. Just think, that leaves you 23 1/2 hours to spend however you like!
Incorporating Fitness into your Daily Routine
Sitting at your Desk
Breathe!- Oxygen equals energy! Sit with your back straight, Inhale deeply, pulling in as much air as you can, using your diaphragm, then exhale, fully but not forcefully, simply let your breath go, repeat, inhales and exhales, 30 to 40 times, at your own pace, on the last round, exhale and then hold that exhale until your body feels the need to breathe, finally, inhale deeply and hold for ten seconds. You are changing your chemistry!
Sit, reach and Turn! - Now, Incorporate some movement with that breathing! Sit and Reach with head turns- sit tall, with your right hand, reach up and back as you turn your head to the right and inhale, return your arm and your head to the start position as you exhale, repeat ten times on each side. The tissues in our body thrive on this movement, then tendons, the ligaments, the discs in our spine, they need this movement to live!
Spine lengthening!- Now lets work on extending our spines, spreading nutrition to the cartilage in our joints at each level, decompressing those discs that get compressed all day, palms together in front of your chest, take a deep breath in using your diaphragm, expanding your lungs, oxygen is energy! now reach overhead, lengthen your spine by reaching up with your shoulder blades, and exhale, let that breath go, repeat ten times,
Now you are fully energized and ready to go back to work, repeat this routine anytime you start to feel groggy or your attention span falters, cue yourself, instead or reaching for your phone, reach for the sky!
As a passenger in the car/ in the airplane
March in place- at the stoplight, bring one knee up to your outstretched hands, push them together, alternate legs, repeat 20 times
Thigh squeezes- place two fists, side by side, between your knees, squeeze and release, repeat twenty times
Thighs apart- put one hand outside of each thigh, push your hands and thighs together, repeat twenty times
Trunk rotations- sitting with your arms across your chest, turn your right elbow in to the seat behind you, repeat twenty times and then repeat on the left
Please follow the link below to access our Wink News Fitness Friday segment on this subject!
Dr. Rick Douglass a Physical Therapist and the National Director of Education for FYZICAL is here today to along with Dr. Morgan Hinds, PT of the FYZICAL Therapy and Balance Center in Bonita Springs share some tips to keep you moving and to improve your overall fitness level.