Newsletter: November 2006

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The Real Definitions For Health And Fitness

The above definition stated that health is not just the absence of disease or symptoms. We have to get away from the notion that if you feel fine and have no symptoms, you are 100% healthy. In my community presentations, I often ask the audience what the first symptom is for the majority of people who suffer a heart attack. I get the usual answers of chest pain, arm pain, jaw pain and shortness of breath. The first symptom in the majority of patients who suffer a heart attack is that they drop dead. So… was the person who just dropped dead healthy up until he had his heart attack? I don’t think so? Do you think it would be a good idea for us to have our hearts checked before we have symptoms? Yes, of course! Do you think it would be a good idea to have your spine checked before you had symptoms? Yes, of course! However, I still run into people at the shopping malls who are quite happy to see me and tell me that they are feeling great. I’ll be back to see you if I have any more pain doc! Do you take your car in for regular maintenance? Or do you wait until the car breaks down?

2. Definition of Fitness:

I am frequently asked the question, “What is the best exercise to be fit and stay in shape?” There is probably not one single activity or exercise that covers all five components of being physically fit. The generally accepted five components of fitness are cardio-respiratory endurance, muscular strength, muscular endurance, body composition and flexibility. Of all the elements of fitness, cardio-respiratory qualities are the most important to develop as they enhance all the other components of the conditioning and fitness equation. The following information was obtained from the US department of health and human services.

1. Cardio-respiratory endurance (cardio-respiratory fitness)


Cardio-respiratory endurance is the ability of the body's circulatory and respiratory systems to supply fuel during sustained physical activity (USDHHS, 1996 as adapted from Corbin & Lindsey, 1994). To improve your cardio-respiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardio-respiratory endurance. Start slowly with an activity you enjoy, and gradually work up to a more intense pace. Ideally you should be getting your heart rate to a level of 60% of your maximum for at least 15 minutes. There is absolutely no way this can be done in any four or five minute routine.




2. Muscular Strength


Muscular strength is the ability of the muscle to exert force during an activity. The key to making your muscles stronger is working them against resistance, whether that be from weights or gravity. If you want to gain muscle strength, try exercises such as lifting weights or rapidly taking the stairs.

3. Muscular endurance

Muscular endurance is the ability of the muscle to continue to perform without fatigue (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). To improve your muscle endurance, try cardio-respiratory activities such as walking, jogging, bicycling, or dancing.

4. Body composition

Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body (USDHHS, 1996 as adapted from Corbin and Lindsey, 1994). A person's total body weight (what you see on the bathroom scale) may not change over time -- but the bathroom scale does not assess how much of that body weight is fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body composition is important to consider for health and managing your weight!

5. Flexibility

Flexibility is the range of motion around a joint (USDHHS, 1996 as adapted from Wilmore & Costill, 1994). Good flexibility in the joints can help prevent injuries through all stages of life. If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.

OFFICE OFFERINGS:

Free!!! Two-Week Free Trial certificates for the Fitness Connection in our office. (No more excuses!)

FREE!!!! At our office -- Pocket or pouch-sized pamphlets on simple pre-golf stretches.

* FREE!!! Come in or call the office to get: "The Chiropractic Consumer's Report" a booklet that tells us what we need to know before and about choosing a Doctor of Chiropractic.

* FREE!!! The Fitness Prescription DVD: The DVD that Dr. Larry has produced is available at the office. Come in and get your copy of "The Fitness Prescription" or you may download it from our website home page

+ ONLY AT OUR OFFICE - Dr. Larry is certified in the Graston Technique and for the past two years has been having remarkable success in treating soft tissue injuries that have not responded to other therapies. Do you or someone you know suffer from soft-tissue injury? Tendonitis, carpal-tunnel, bursitis, plantar fasciitis? Many, many of our patients have had amazing results with the Graston Technique® designed especially for soft-tissue damage and used by many sports teams including the Olympics. Check out the information about GT on our website by clicking here. Call today for a consultation.

* LENDING LIBRARY - You are welcome to take out on loan from our library the sports medicine book that Dr. Larry co-authored "Inside The Minds: The Art and Science of Sports Medicine". We also have a variety of other books, cd's, and DVD's available for loan.

OFFICE REQUESTS:

Contact the office:
Dr. Larry Smith D.C., B.P.E.
Chiropractor

P.O. Box 307
255 Island Highway
Parksville, British Columbia
Canada V9P 2G5