Learn how powerful movement is in the prevention and management of disease. Tackle the basics and learn how to develop a program of sustainable physical activity in your life.

1. Movement: It’s What’s for
Dinner
Stephan Esser MD, USPTA

2. Health is an Experience!

3. Who am I?

4. Tenets of Health
Tenets of Health
•Plant Based Diet
•Exercise
•Sleep
•Emotional Poise
•Sunlight
•Clean Water and Air
•Plant Based Diet
•Exercise
•Sleep
•Emotional Poise
•Sunlight
•Clean Water and Air

7. • Motion is Lotion
• No Pain No Gain
• Use it or Lose it

10. Why one and not the other?
• We figure one “extreme” is enough
• We doubt the innate value of exercise
• We lack the knowledge
• We have the same excuses as others
– Time, cost, location, discomfort, previous injury
• What is it for you?

11. Goals
• Explore the facts
– Exercise is the 2nd pillar of good health
– Exercise is not some extreme fad
– Exercise is:
• Empowering
• Preventive
• Treatment

12. Goals
• You CAN be more active
• You CAN improve your:
– Speed, strength, CV health, flexibility, balance
– Function
– Quality of Life

13. “Eating alone will not keep a man well; he must
also take exercise. For food and exercise……
work together to produce health.”
Hippocrates
Regimen 400 BC

14. A brief history of exercise

18. Ancient Awareness
• Early observations
– Hippocrates (460-370 B.C.)
• “if we could give every individual the right amount of
nourishment and exercise, not too little and not too
much, we would have found the safest way to health”
– Cornelius Celsus (ca.10-60)
• “take exercise: for whilst inaction weakens the body,
work strengthens it; the former brings on premature
old age, the latter prolongs youth”

24. • Those who Exercise • Those who don’t

25. Defining Exercise
• Exercise:
–movement of the body resulting in the
enhancement of health and improvement
of function

26. Movement
• Leisure time Exercise: organized sports,
running, gym activities, rehabilitation etc.
• Lifestyle Exercise: activity incorporated into our
daily pattern of life
– eg: parking in the distant portion of the parking lot rather then the first
bumper, taking the stairs instead of the elevator etc.

27. Forms of Exercise
• Cardiovascular
• Strength/Resistance Training
• Core Stability/Balance
• Flexibility/Coordination

28. • The Power of Exercise

29. Exercise and Physical Health
• Reduces risk of
– Heart Disease ≈ 40%
– Obesity: ≈ 30-100%
– Stroke ≈ 50%
– Type 2 Diabetes ≈ 50%
– Hypertension ≈ 50%
– Disability delayed ≈15 years
– Colon Cancer ≈ 25-40%
– Breast Cancer ≈ 20%-44%
– Osteoporosis ≈ 20+%
• As many as 250,000 deaths per year in the United
States are attributable to a lack of regular
physical activity

30. Physical Health Cont’d
• Improve Balance
• Reduce Fall risk
• Improve Systemic Circulation
• Accelerate Skin Healing
• Bowel Regularity
• Improved Energy/Resilience

31. Exercise and Mental Health
• Regular Exercise:
– Reduces risk of:
• Depression
• Anxiety
• ADD/ADHD
• Alzheimers Dementia
– Improves:
• Mental Clarity, test scores, focus

32. Motion is Lotion

33. If…then
• If………
– Having Adventures counts
– Playing with children/grandchildren
– Competing in a sport
– Recreational activities: Sight seeing, Bird
Then Exercise Should be part
Then Exercise Should be part
of your life
of your life
watching, Hiking etc
– Your figure matters
– Your sexual life matters
– Preventing/Managing/Reversing common
diseases

34. My Meal

35. ?

36. Perceived Complexities
• Can I safely Exercise?
• Will I injure myself?
• What kind of exercise should I pursue?
• Do I need to do weights, Cardio, flexibility
• How do I exercise? What is correct form?
• Should I hire a trainer, a heart monitor etc?

37. Simple
Minimal Cost
One step screen
Validated

39. “I exercised once, but found I
was allergic to it. My skin flushed
and my heart raced. I got
sweaty and short of
breath……… Very dangerous.”

40. What Kind of Exercise Should I Pursue?

41. GROW
• Goals
• Reality today
• Options
•Will

42. Present Recommendations
• Cardiovascular:
– 150 minutes of moderate-intensity exercise per
week.

43. Present Recommendations
• Resistance Training:
– 2-3 days per week
– All major muscle groups
– 2-4 sets of each exercise
– 48 hours in between sessions

44. Present Recommendations
• Flexibility:
– 2-3 days/week to improve range of motion
• Balance:
– 2-3 days/week

45. GROW
• Goals
• Reality today
• Options
•Will

46. • Resources

47. People
• Structured:
– Doctors: MD, DO, ND, DC, AP, DOM etc
– Physical Therapists
– Training: Personal Trainers/Group Classes
– Life Coaches etc
• Unstructured:
– Friends/Family
– Work-Out Buddy

48. Places
• Parks
• Gyms
• Country Clubs
• Lakes
• Oceans
• Your House:
– Backyard/Frontyard/Garage/Living Room etc
• ANYWHERE and EVERYWHERE

49. Electronics
• Online Apps
• Pedometers/Accelerometer
• Jaw Bone
• Fit Bit
• Fit Bug
• Nike Fuel

50. Stuff

51. To Do
• Identify Goals
• Target Exercise to help achieve these
• Use your resources to increase likelihood of
success
• Re-evaluate

52. Use it or Lose it

53. Aging
• CV:  C0 by 20-30% by 65
• Resp:  FVC by 40-50% by 70
• Muscle: 30%  Strength 40%  Muscle by 70
• Bone:  1% per yr after 35
• Connective: Nerves slow, lose elasticity

54. So we
are all
falling apart!

55. Disuse
• Bedrest:
– BMD, increased bone resorption
– muscle mass and strength
– muscle fiber size
– fatty infiltration of muscle
–Impaired O2 exchange
– Cardiac function, efficiency

56. “A review of biologic changes commonly
attributed to the process of aging
demonstrates the close similarity of
most of these to changes subsequent to
a period of enforced physical
inactivity………………a portion of the
changes that are commonly attributed
to aging are in reality caused by disuse
and, as such, are subject to correction.
There is no drug in current or prospective
use that holds as much promise for
sustained health as a lifetime program of
physical exercise.”(JAMA 1982;248:1203-1208)
Disuse and Aging
Walter Bortz MD

58. • “You have to work at living, period. You’ve got
to train like you are training for an athletic
event. Most older people just give up. They
think, “I’m too old for that,” because they
have an ache here or a pain there. Life is a
pain in the butt; you’ve got to work at it.”
Jack LaLanne

59. No Pain, No Gain

60. Depends

61. Not good pain
• Chest Pain
• Joint Pain
• Pain that radiates
• Pain associated with neurologic changes
• Pain with swelling
• Pain that fails to improve with appropriate
measures
• Pain that compromises other systems function

62. “Good Pain”
• Muscle “pain” while exercising
• Muscle soreness 1-2 days after exercise
• Moderately labored breathing during activity
• The opposite of the other page

63. Stages of Change (Prochaska and DiClemente)
1: Pre-contemplation
2: Contemplation
3: Preparation/planning
4: Action
5: Maintenance
6: Permanent Maintenance
(Termination)

64. My Reasons to Exercise
• Feel good in my skin
• Increase energy, Reduce stress
• Increase my confidence, discipline
• Be a role model, socialize, family time
• It’s fun, I love to sweat and work hard
• I love challenges
• Reduce disease risk
• Lower disability risk
• Maintain independence

65. What are your reasons?

66. My Reasons NOT to Exercise
• Time
• I’m tired or lazy
• Inconvenience (I forgot my clothes etc…)
• Money (shoes, travel, racquets)
• Other priorities
• Hate Change
• Don’t know what to do
• I’m Injured

67. What are your reasons
NOT to exercise?

68. Conclusion

69. In Conclusion
Motion is Lotion
No Pain No Gain
Use it or Lose it

70. “There’s a book, Profound Simplicity, that has
nothing to do with health, but this is exactly
what “this is”—profound simplicity. It is
profound in that it holds the truth in all its
splendor within itself and still it is so simple
that unfortunately most people are
unimpressed by the truth.”
Dr. William Esser ND
NH Keynote Address 1980

71. Conclusion
• Exercise is powerful “medicine”
– Prevention - Reversal
– Management - Function
• Exercise should be a part of every health plan
• Identify your Goals
– Confirm they are Reasonable/Sustainable
• Identify and harness your resources
• Thrive

72. TThhaannkk YYoouu!!