Expressing Health First

by Dr. Kathryn Woodall, DC, CST

Dr. Woodall has been a chiropractor in private practice for over 13 years. In addition to chiropractic, Dr. Woodall utilizes nutrition and acupuncture in her practice. She came to CST in 2006 while searching for better exercise solutions for her patients and herself, and she quickly realized the value of its health-first paradigm.

 

Dear Friends – RMAXers,

Dear Friends – RMAXers,

We’ve been taking a closer look at three factors that contribute to creating health.

  1. the food we eat
  2. the amount and type of movement we engage in
  3. the thoughts we have that are incorporated into our paradigm

We already covered food and paradigm in previous issues, so it’s time to discuss motion. While all movement is a form of exercise, the type, quality, and quantity determines whether or not it is beneficial or harmful to your long-term health. Too many people err on the side of too little exercise to even begin to worry about the type and quality of their movement. The saying “Use it or lose it” is filled with wisdom when it comes to our bodies, because movement is vital if we are to maintain or return to optimal health. The primary way nutrition gets into adult joints and the way that metabolic waste is pumped out of them is through motion. As Coach Scott Sonnon says, “We are only as old as our connective tissue.” If you have spent any time around elderly people, you will quickly realize that you view those people who move less as ‘older’, regardless of their actual age. We associate a loss of motion with aging, but we don’t always remember that exercising to maintain motion when we are younger will help us to continue to move like a younger person even when we are older.

Balanced exercise is one of the most positive things that we can do for ourselves. The benefits are vast, and include such things as normalizing levels of insulin, blood glucose, growth hormone, cortisol, and several other hormones. Exercise increases blood flow, accelerates nutrient exchange at the cellular level, delivers more oxygen to your brain, and has been shown to improve mood. Adequate exercise can decrease premenstrual syndrome in women and increase erectile capabilities in men. Certain forms of exercise will decrease fat and increase lean muscle mass. Studies suggest that exercise even helps us to learn faster. Other studies indicate that when a person exercises on a regular basis, the rate at which his body ages decreases. When done properly, balanced exercise is probably the single simplest thing that can be done to help change our lives for the better. Of course, before you begin any exercise program you should consult with your healthcare team to determine if it is appropriate for your current level of health.

While all of the above is very compelling, once you are cleared to do so, exercising in a balanced way is still a choice that only you can make. The smaller picture is the activity that you do or don’t want to do, the bigger picture is the benefits that you will either gain or lose. On the days you do choose to engage in balanced exercise, realize that choosing to become happier, sexier, smarter, healthier, and physiologically younger is a solid choice. It certainly beats the opposite effects (less happy, less sexy, less healthy, slower to learn, and physiologically older) that are gained when you choose to not exercise or to exercise in a non-balanced way.

So now that we have an idea of why movement is beneficial, you may be asking yourself, “What does she mean by ‘balanced’ exercise?” Balancing your exercise means that you are getting the right types of exercise, in the right amount and intensity for your current level of health, and performed in a high quality manner. Having the right quality of exercise means that you are maintaining proper form and technique. It isn’t necessary to be perfect, but in order to ensure that the results remain health-first and beneficial, form needs to remain at an 8 or higher on a 1-10 scale, with 10 being perfection. The amount and intensity appropriate for balanced exercise are directly proportional to your level of health and the type of exercise that you are doing.

Balanced exercise will include some days with joint range of motion exercise (perceived intensity of 1-4), some days with compensatory exercise (perceived intensity 1-4), some days with resistance exercise (perceived intensity 5-10), and some days with exercise that increases your heart rate and warms you up (perceived intensity 5-10). The ratio of the four types will vary depending on your current needs. Your needs are determined by your current level of health and are affected by the quality of your nutrition, sleep, stress levels, discomfort, tasks you are training for, and the intensity at which you are training the resistance and heart rate increasing aspects of your exercise.

Examples of each type of exercise in terms of CST products:

As you can see, some products fall under more than one category depending upon how they are practiced. I am using CST products as examples because they are what I use in my personal practice, but other forms of exercises can also be used. If you are a member of the Core Cadre (www.ScottSonnonCoreCadre.com) you have recently seen examples of some of these exercises. The actual products or individual exercises don’t matter as much as having all four types of them present in a ratio that gives you the benefits of each type. Balanced exercise might look something like:

But for someone else, it might be:

The possibilities go on, but you get the idea.

Now that we have covered ‘why’ and ‘how,’ lets look at ‘when.’

There are studies that indicate that morning is the most beneficial time to exercise because of the positive hormonal/metabolic benefits. Morning is also great because beginning your day with something that will help you to become happier, sexier, smarter, healthier, and physiologically younger means that it won’t get pushed aside by anything less beneficial later in the day. But if you don’t exercise first thing, it doesn’t mean that the day is wasted or that you shouldn’t make room to fit it in later. When it comes to motion, the benefits are so vast that it is better to do the best you can do than to do nothing at all. If you have hit a plateau and things aren’t getting better despite consistent work, then it is time to evaluate whether you need to reprioritize your exercise, or perhaps it is time to consult with a coach.

Speaking of coaches, we have the honor of Jarlo Ilano, MPT, joining us as a guest commentator today! Jarlo is a physical therapist in Hawaii and his clientele is made up of people of all ages and abilities. In addition to his career as a therapist, Coach Ilano is also a Certified CST Head Coach, a FlowFighting® Coach, and a Certified JKDU Instructor.



Q: As a physical therapist, what would you say are the three biggest reasons that people require your services?

A: Well, I have an interesting situation because recently I have started working with both inpatient and outpatient populations. Inpatient rehabilitation involves an emphasis on functional mobility (the basic ability to stand, walk, and get around without assistance). I see a variety of people with strokes, head injuries, and post-surgical conditions. I had not done this work for quite awhile because I had been focusing on outpatient work for the last 8 years since graduating in 1998. These past 6 months have been a refreshing change in my practice, and the skills I've gained in the hospital have enhanced the other areas of my practice. Outpatient rehabilitation involves those patients that were previously in inpatient care, but have progressed enough to go home. It also involves the "average" person who has the various aches and pains we are all familiar with. Examples include joint stiffness and pain resulting from specific injuries or those that "just happened" without a noticeable cause.

With this in mind, the three areas are: 1) functional mobility, 2) restoration of joint mobility, and 3) pain relief. I employ manual and manipulative therapy along with prescriptive exercise.

Q: What practices have you put in place within your own life to avoid or minimize the chances of experiencing one of those three areas yourself?

A: My daily CST practice, of course! I have been a student of physical culture for most of my life. I began with the old 110 pound weight set that many kids play around with to "build muscle", and then practiced martial arts, boxing, track and field, and gymnastics. Health and exercise were a big part of my life even before I had decided to become a physical therapist. But along this road I've had some ups and downs - having been both strong and flexible at times to experiencing significant dysfunction and pain at others. My prior emphasis on strength and performance, with health being a second or even third priority, had caught up with me to the point that I expected to have recurring injuries. Even as I began my practice as a physical therapist, it took me some time to change those priorities to engage health first. I discovered CST as part of my regular search for ways of enhancing my practice as a therapist and as an athlete. I can tell you without reservation that the past few years of employing CST have brought my physical condition to the best it has ever been.

My daily practice includes joint mobility exercise and yoga (specifically asana and Prasara practice). I also choose specific goals to reach in 1 to 3 month timeframes utilizing the Training Hierarchy Pyramid method. Having these goals both keeps me motivated and also cycles my training so as to maintain a good balance in all areas.

Q: Are there habits that you have noticed among the clients who improve rapidly and stay healthy as opposed to those who seem to show up every year or two?

A: Absolutely. I've had the good fortune to work in busy and well respected clinics both in the Seattle area and here in Honolulu. So we see a variety of people and some of them come back to us because we've done good work before. Now, sometimes it’s for different conditions: a fall here hurt their shoulder, and the next year a sports injury affected their knee, etc. However, some people return with the same back or neck problem time and time again. These people usually fit a distinct pattern:

  1. They work long hours at their job and seem worn down by it. Or, if they are retired, they still seem to harbor a stress that permeates their daily lives.
  2. They often have problems with coordination and really "feeling" how their bodies move.
  3. They seem focused on their pain.

In my opinion, these three factors appear to be primary in the recurrence of pain and dysfunction in a lot of people's lives.

Q: Is there any single client who stands out most in your mind because of the changes that he/she experienced as the result of adding exercise or by applying health-first principles to his/her life? If so, will you share his/her story with us?

A: There is one lady who came for treatment a couple of years ago. She had been complaining of recurring headaches for many years. It was just something that she felt she "had to live with". In fact, if I remember correctly, she didn't even think of attending physical therapy but her family doctor had advised her to make an appointment when she had offhandedly complained of neck and headache pain. She was a driven businesswoman who had little free time for herself. Sounds a little bit like the pattern I described earlier, yes? She was a bit skeptical during the first session, but was soon won over by the treatment and the different types of movement I was teaching her. She came in to the next treatment session and said that after learning one particular exercise, she was able to alleviate her headache that had plagued her for so many years. She excitedly stated that if she felt the headache coming on, she would just do what she had been taught and it would prevent the pain from settling in! This was very gratifying to me, and is a great example of how one good change can affect a person's life.

Q: I believe that you have information available at www.csthawaii.com if our readers are interested in contacting you to set up a private session. Is that correct?

A: Yes. I have had great success in individual coaching, and in the past year or so have transferred that over to online coaching as well. Initially I was hesitant to engage in online consultation, as I felt that in-person coaching was essential for the best results. And I still feel it is the best, but with the growing availability of affordable video clipping and the speed of the internet, I have seen how many people have benefited from online instruction. It allows an access to information and quality coaching that would have required significant expense in travel and time. I have had clients who have made progress that I would not have thought possible a few years ago. Proper application of technology can be a wonderful thing!

Q: Are there any thoughts about exercise we haven’t covered that you would like to share with our readers before closing?

A: One thing that has affected my own personal practice is the feeling that everything has to be "perfect" for me to gain anything from a training session. I used to feel that it was "all or nothing." In other words, I would skip a session rather than do what I felt was a less than optimal routine. For example: if I had not eaten or eaten too soon before a workout, I wouldn't do it. Well, you can see how this mindset would lead to less regularity and inconsistent training. I soon realized this error and worked to change this way of thinking. You see, regular practice really is the key to success. Even if it's just a few minutes to move your body around, regularity of practice will become a nice habit that will have you seeing great cumulative changes. One of my instructors is fond of the "just do a little bit everyday" mindset. If you find the time to write one page a day, you'll see that in just one year you've written a big book! The same thing goes with physical practice, the additive effects of daily work is like compound interest in a bank. Keep adding a little bit everyday, and before you know it you'll have riches you never thought possible!

That is excellent advice, and I couldn’t agree more. Thank you, Coach Ilano, for taking time out of your busy schedule to talk with us today!

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In closing, remember that balanced exercise can help you to become happier, sexier, smarter, healthier, and physiologically younger. When the habit of balanced exercise is added to the habits of balanced nutrition and healthy paradigms, it is a winning combination for health.

Until next time, may your actions today create a healthier you tomorrow.



Best regards,
Dr. Kathryn Woodall, DC, CST


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This column does not form a doctor patient relationship with Dr. Woodall or any guest commentator. You should always seek the guidance of your health care professional(s) prior to implementing changes which might impact your health.



VOLUME 6 ISSUE 1

ISSN#: 1555-7723

Publisher: Scott Sonnon - Senior Editor: Ryan Murdock - Assistant Editors: Jeanne Gostnell - Adam Skogen - Contributing Editor: Dr. Kathryn J. Woodall, DC

© 2008 RMAX.tv Productions  All Rights Reserved. Reproduction without permission prohibited.
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