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. **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

3. ©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!

4. ©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

5. ©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)

6. ©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

7. ©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.

8. ©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)

9. ©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

10. ©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

11. ©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

12. ©Total Health Chiropractic 2008 Flexibility and Mobility Active Flexibility - actively taking your body through ranges of motion Active Flexibility - actively taking your body through ranges of motion Myofascial Release/Massage Myofascial Release/Massage Foam Roller Foam Roller The Stick The Stick Static Flexibility - maintain a stretched position against an object. Static Flexibility - maintain a stretched position against an object.

13. ©Total Health Chiropractic 2008 Straight Leg Raises Take a step with the swing the opposite leg up and over shoulder height. Keep the leg straight during the swinging motion. Repeat with the opposite leg, attempting to swing the leg slightly higher with each repetition. Take a step with the swing the opposite leg up and over shoulder height. Keep the leg straight during the swinging motion. Repeat with the opposite leg, attempting to swing the leg slightly higher with each repetition.

14. ©Total Health Chiropractic 2008 Step back with your right leg into a lunge. Twist your trunk over your left leg while reaching your right hand to the sky. Push back up and repeat on the other side (left leg back and twisting over right leg). Step back with your right leg into a lunge. Twist your trunk over your left leg while reaching your right hand to the sky. Push back up and repeat on the other side (left leg back and twisting over right leg). Backward Lunge Twist

15. ©Total Health Chiropractic 2008 Straight Leg Crossover Cross your right leg over your left. Reach down and to the right of your feet. You should feel a stretch in the outside of your left hip and thigh. Hold for 2-3 seconds. Stand up and repeat. Repeat on other side. Cross your right leg over your left. Reach down and to the right of your feet. You should feel a stretch in the outside of your left hip and thigh. Hold for 2-3 seconds. Stand up and repeat. Repeat on other side.

16. ©Total Health Chiropractic 2008 Lie on your stomach on the floor with your arms on the floor, extended away from your body, and palms on the floor (should look like you’re forming a “T”). Take your left heel toward your right hand by firing your left glute while keeping your right hip on the floor. Hold for a second. Return to the start and repeat on the other side. You should feel a stretch in your quads and hip flexors. Lie on your stomach on the floor with your arms on the floor, extended away from your body, and palms on the floor (should look like you’re forming a “T”). Take your left heel toward your right hand by firing your left glute while keeping your right hip on the floor. Hold for a second. Return to the start and repeat on the other side. You should feel a stretch in your quads and hip flexors. Scorpion

17. ©Total Health Chiropractic 2008 Myofascial Release/Massage Foam Roller and The Stick Uses deep compression to roll out the muscle spasms that develop over time. Uses deep compression to roll out the muscle spasms that develop over time. This loosens the muscle, relaxes the nerves, increases blood flow, and aids in recovery. This loosens the muscle, relaxes the nerves, increases blood flow, and aids in recovery. Even though you will probably enjoy the foam roll or stick, there will be uncomfortable points during the routine. Even though you will probably enjoy the foam roll or stick, there will be uncomfortable points during the routine. It will get easier and more comfortable after a few weeks. It will get easier and more comfortable after a few weeks. It is a good barometer of the tissue quality because the less it hurts, the higher the quality of tissue. It is a good barometer of the tissue quality because the less it hurts, the higher the quality of tissue.

18. ©Total Health Chiropractic 2008 Myofascial Release Protocol When using the foam roll or stick, find a tender spot in the area you are working and keep it on this spot until the discomfort decreases by 50-75% or 20 seconds (whichever comes first). Find other sensitive areas and repeat. When using the foam roll or stick, find a tender spot in the area you are working and keep it on this spot until the discomfort decreases by 50-75% or 20 seconds (whichever comes first). Find other sensitive areas and repeat. Continue rolling regularly to keep the area relaxed after the area is free from pain. Continue rolling regularly to keep the area relaxed after the area is free from pain. You should also experiment to see what position works best for you. You should also experiment to see what position works best for you.

19. ©Total Health Chiropractic 2008 FR Glute/Piriformis Sit on the roll and place your left ankle on your right knee. Sit on the roll and place your left ankle on your right knee. Shift your body so your left glute is on the roll. Shift your body so your left glute is on the roll. Repeat on other side. Repeat on other side.

20. ©Total Health Chiropractic 2008 FR TFL/ITB Lie on your side with the roll under your hip. Roll toward your knee and then back up to the hip. Lie on your side with the roll under your hip. Roll toward your knee and then back up to the hip. Advanced

21. ©Total Health Chiropractic 2008 FR Hamstrings Sit with the roll under your hamstrings. To create more compression, cross one leg over the other to do one leg at a time. Sit with the roll under your hamstrings. To create more compression, cross one leg over the other to do one leg at a time.

22. ©Total Health Chiropractic 2008 FR Quads Lie with the roll under your quads. To create more compression, position your body at the end of the roll so only one leg is on the roll. Lie with the roll under your quads. To create more compression, position your body at the end of the roll so only one leg is on the roll.

23. ©Total Health Chiropractic 2008 FR QL Lie on your side with the roll under your low back. Repeat on other side. Lie on your side with the roll under your low back. Repeat on other side.

24. ©Total Health Chiropractic 2008 FR Spine Lie with the roll under your mid back. Roll it down to your low back. Repeat. Lie with the roll under your mid back. Roll it down to your low back. Repeat.

25. ©Total Health Chiropractic 2008 FR Lats Lie on one side with the roll under your arm pit. Roll up and down the lat. Repeat on the other side. Lie on one side with the roll under your arm pit. Roll up and down the lat. Repeat on the other side.

26. ©Total Health Chiropractic 2008 Static Flexibility General Instructions: General Instructions: Go until you feel the muscle stretch and hold in that position for 20-30 seconds. Go until you feel the muscle stretch and hold in that position for 20-30 seconds. Repeat this procedure 2-3 times for problem areas. Repeat this procedure 2-3 times for problem areas.

27. ©Total Health Chiropractic 2008 Stretches for Neck and Upper Back Muscles Gently grasp side of head while keeping other shoulder down. Tilt head to side until gentle stretch is felt. Gently grasp side of head while keeping other shoulder down. Tilt head to side until gentle stretch is felt. Gently grasp top of head while keeping other shoulder down. Stretch head down and away. Take ear toward shoulder and tilt head back while keeping opposite shoulder down. Stand with hands at shoulder level and feet 2 feet from corner. Lean forward until stretch is felt across chest. Upper Trap Levator Scap SCM Pec Minor

28. ©Total Health Chiropractic 2008 Stretches for Low Back and Hips Place foot on object. Slowly lean forward at hips until stretch is felt in back of thigh. Hamstrings Hip Flexors Glutes Keep trunk erect. Shift body forward over foot until a stretch is felt on front of hip. Pull one knee to the opposite shoulder until a comfortable stretch is felt in the low back and buttocks.

29. ©Total Health Chiropractic 2008 Kneeling Side Trunk Stretch Take your hips toward your feet. Reach to the side until stretch is felt on the side of trunk. Hold for 5 seconds and repeat to the other side. Take your hips toward your feet. Reach to the side until stretch is felt on the side of trunk. Hold for 5 seconds and repeat to the other side.

30. ©Total Health Chiropractic 2008 Rest-Recovery-Regeneration 1. Standing Straight Leg Raises – 6 each 2. Straight Leg Crossover – 6 each 3. Backward Lunge Twists – 6 each 4. Scorpion – 6 each (Using Foam Roll or The Stick) 5. Glute/Piriformis 6. Calves and Hamstrings 7. TFL/ITB 8. Quads 9. Lats 10. QL 11. Spine (Static Stretches) 12. Upper Trap – 20 sec. each 13. Levator Scap – 20 sec. each 14. SCM – 20 sec. each 15. Pec Minor – 30 sec. 16. Hamstrings – 20 sec. each 17. Hip Flexor – 20 sec. each 18. Glutes – 20 sec. each 19. Kneeling Side Trunk Stretch – 20 sec. each

31. ©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

32. ©Total Health Chiropractic 2008 Helpful Websites Everyone Everyone www.TotalHealth-Fitness.com www.TotalHealth-Fitness.com www.TotalHealth-Fitness.com www.TotalHealthFitnessChallenge.com www.TotalHealthFitnessChallenge.com www.TotalHealthFitnessChallenge.com www.healthchecksystems.com www.healthchecksystems.com www.healthchecksystems.com www.health.yahoo.com www.health.yahoo.com www.health.yahoo.com For Athletes: For Athletes: www.nsca-lift.org www.nsca-lift.org www.nsca-lift.org www.HowtoAvoidInjuries.com www.HowtoAvoidInjuries.com www.HowtoAvoidInjuries.com For Children and Young Athletes For Children and Young Athletes www.iyca.org www.iyca.org www.iyca.org www.TruthAboutYouthHealth.com www.TruthAboutYouthHealth.com www.TruthAboutYouthHealth.com www.UltimateYoungAthlete.com www.UltimateYoungAthlete.com www.UltimateYoungAthlete.com www.icapediatrics.com www.icapediatrics.com www.icapediatrics.com

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