Movement Deficiency Syndrome

Dr. James Chestnut, who we had the opportunity to present this weekend, coined the term ‘Movement Deficiency Syndrome’ to identify the necessity of both physical activity and exercise on human physiology, function, and health. Physical activity and exercise are necessary components to keeping our bodies in working order, via supporting our genetic requirement for sufficient and pure movement. Our genes literally require movement to express healthy adaptation from our environment, Epigenetics 101. Unfortunately, according to a 2001 study “approximately 70% of adults in the United States do not undertake the recommended 30 minutes of moderate physical activity, five or more times per week, which includes those 24% of Americans who have no physical activity.” And this happens to only be the minimum amount that is required to avoid a chronic disease! (Brozinick et al.,Molecular Cell 7: 1085-1094, 2001)

We have a big job to do by teaching everyone we can about the exceptional benefits of physical movement and exercise. It could literally save someone’s life, is accessible, and all you just have to do is mimic our ancestral hunter-gatherer patterns. Daily physical activity is an integral part of our genetic make up. What we’ve found works best, is a rhythm of days of high intensity exercise, reminiscent of hunting, alternated with days of rest and light activity. Keep in mind, this exercise didn’t include basic physical activities of building and moving camp, cooking, cleaning, butchering, carrying water, and other requirements for survival also done on a daily basis. Many modern diseases, not including Osteoarthritis, did not exist when we lived as a society according to hunter-gatherer patterns in the pre agricultural age, about 10,000 years ago. Our genes have changed very little from that time period to now, however our day to day activity level has. As humans we require more exercise and movement to stay healthy. (Booth et al. J Appl Physiol 93: 3-30, 2002)

Unfortunately, most of us aren’t living in a society that innately supports lifestyles required for daily survival, i.e. walking to get water. The positive side of living in this day and age is we now have a clearer understanding of what is necessary to stay healthy. 

The short of it is, our genes require movement, and we have modern practices that can fulfill these requirements.

Daily Requirements:

  • Mobility: Moving our joints in all available ranges of motion as done during practices of stretching and Yoga. 

  • Cardiorespiratory: Elevation of your heart rate through movement and exercise for an absolute minimum of 30 min.  

3-5 Times Per Week Requirements:

  • Muscle Loading: Using our muscles to complete tasks such as carrying, climbing, and hunting. If you do not hunt or climb daily, this requirement can be fulfilled through body weight movements or external objects such as weights. 

  • High Intensity Activity: Performing intervals of burst exercises such as a 1-3 repetition maximum weight lift, intervals of 100 meter sprints, or about 12 seconds of maximal exertion. Additionally we must perform a sub-maximal exertion for a moderate duration, such as intervals of 200-400 meter sprints.

At Platinum Chiropractic our goal is to provide each of our practice members with the best in Neuro-Structural care as well as the latest in health science information. When we improve the alignment and motion of the spine, we are adjusting your body and allowing it to regain its genetic requirement for movement and exercise. This is why moving well is one of our principles of health.

30 Day Health Challenge Day 19

Tomorrow is Day 19, Friday and everyone's favorite mobility challenge: Couch Stretch. This time accumulate 4 minutes on each side, in intervals no less than one minute each. check Facebook for the video on how to do a couch stretch. #platinumchirochallenge

Dr. Karo getting a jump start on Day 19's couch stretches.

30 Day Health Challenge Day 14

Day 14 is a perfect way to spend your Sunday, a 15-Minute Walk Outside.

This week's raffle: A $50 Gift Certificate to Whole Foods courtesy of Fairprice Movers!

To qualify: Take a scenic picture from you walk. Post it on YOUR Facebook and/or Instagram page and include #platinumchirochallenge so we can find it.

The picture with the MOST likes will win. If you post on both Facebook and Instagram, “likes” will be cumulative. The deadline for most “likes” will be 8/27 at 11pm.

30 Day Health Challenge Day 13

The weekend is here! Lets celebrate by getting back into those couch stretches. Day 13: Couch Stretch for 3 minutes each side.... are you noticing a pattern? 

The couch stretch is excellent for combating all of the sitting we do in our daily lives. When we sit we are actively shortening and damaging our hips! The couch stretch helps to bring this back to balance. This improves hip extension and knee flexion and thereby "turning on" your glutes. An elastic band, like pictured here adds many pounds of tractioning force to your hip which creates a more targeted and stronger stretch. 

30 Day Health Challenge Day 10

Thoracic Spine Mobility is on the docket for Day 10. Accumulate 5 minutes throughout the day, in increments no shorter than 1 minute each. Take a look at Dr. Karo's video on Facebook and Instagram for details. #platinumchirochallenge

30 Day Health Challenge Day 5

Ready for more stretching? For tomorrow, Day 5, the challenge is to accumulate 5 minutes of stretching each shoulder using the peck stretch. Click below to see the full video on how to do the stretch. Each interval of stretching should be no less than one minute, per side.  The full video is found on our Facebook Page. #platinumchirochallenge

Movement to Test Your Nervous System Health

Movement and strength are signs of a healthy functioning Nervous System. Your brain is designed to move your body in order to secure resources to maintain health and survival. When we examine people neurologically at Platinum Chiropractic, we are looking at things like their posture, balance, gait, and muscle strength because it gives us an idea about the functionality of their brain. 

Just think about what happens with things like MS, Parkinson’s Disease, and strokes. They affect our ability to move, but they are not strictly a muscular problem. They are brain problems!   

In 2014 the European Journal of Preventive Cardiology published a study that suggests that a simple movement test can predict risk of death in middle aged and elderly individuals. 2076 people were studied between the ages of 51-80 and were tracked from 1997 – 2011. Subjects performed a test called the Sitting/Rising Test (SRT). The test is really simple. The subject sits on their bottom and stands up. They are asked to perform the test without using their hands, knees, or sturdy objects.

"The SRT test, which can be used on middle-aged and elderly adults, is incredibly simple. Sit down on the floor, and then get up, using as little assistance from your hands, knees or other body parts as possible. For each body part that you use for support, you'll lose one point from the possible top score of 10. 

"Application of a simple and safe assessment tool such as SRT, which is influenced by muscular strength and flexibility, in general health examinations could add relevant information regarding functional capabilities and outcomes in non-hospitalized adults," the researchers noted.

For instance, if you put one hand on the floor for support to sit down, then use a knee and a hand to help you get up, you'll "lose" three points for a combined score of 7. What do the numbers mean? They correlated strongly with participants' risk of death during the study period of just over six years. For each unit increase in SRT score, participants gained a 21 percent improvement in survival. Specifically:

  • Those who scored 0-3 were 6.5 times more likely to die during the study than those who scored 8-10 
  • Those who scored 3.5 to 5.5 were 3.8 times more likely to die 
  • Those who scored 6 to 7.5 were 1.8 times more likely to die 

While I wouldn't take the results of this study as "gospel" and become distressed if you are 30 years old and score a three, it does provide an interesting perspective on the connection between mobility and health and can provide encouragement for many to get back in shape."*

What does this mean?
This test is a functional indicator of your strength and basic neurologic fitness. Being able to do this means your brain has good control and your muscles and joints have good fitness and mobility to move your body through space. It’s an indicator that you are fit and have good enough balance to not hurt your self. 

Rather than focusing on practicing this movement, you should be focusing on getting stronger and having better body balance. It means that maybe you should add some weight training to your weekly routine 2-3 times per week. It means maybe you should take a conscious movement practice like Yoga or Tai Chi to improve your balance and mobility.

Remember, you’re not doing these things to prevent death. You are doing these things to raise your health and help you to navigate life with a more functional body and higher quality of living.

 *http://fitness.mercola.com/sites/fitness/archive/2013/01/25/sitting-rising-test.aspx