How to Incorporate Functional Movement Into Your Daily Routine


**Transcript**

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Hey, Dr. McNamara here. And today I wanted to talk to you guys about just overall physical fitness and how to stay healthy in regards to, how much resistance training I should be doing versus how much cardiovascular training I should be doing versus you know, how much stability balance core and stretching I need to be doing as well.


And today I wanna give you a way that you can kind of design your own program. That's gonna benefit you the best way to keep you fit, keep you active and just doing those things you love and enjoy in life as you get on into your later years in life. So, without further ado, I have this PowerPoint for you and we will get started.


So, let's get going. So I titled this how to move the right way with functional fitness. So the reason why I wanted to present on this is because being a chiropractor, we're often seeing individuals that are in pain. That's primarily what we see. And one of the best ways to keep yourself out of pain, once we've helped you get out of that pain is to be exercising, but not just exercising, doing it in the correct way.


What we'll be talking about today, just a quick overview is why should we move? Why is it healthy to move? Why does it benefit? Not just our bodies, but our minds and our overall health and wellbeing. When we move, we'll get into that. And then we'll talk a little bit about what is functional movement and how functional movement can benefit you and your health. How do I know if I'm moving correctly or incorrectly? We're gonna talk a little bit about some things that you could do to make sure you are, have correct movement patterns.


And if you don't have correct movement patterns, we're gonna talk about how to improve those movement patterns in order to stay outta pain, doing those things we love. And then I want to finally go over how to develop an exercise program that allows you to live long, be happy and perform those activities that you do love.


Let's get started. So why should I move? This is a great question. If you think about it. Movement equals life. As soon as you wake up in the morning, the first thing you do is you, you know, kick those arms up and, you know, yawn, even before you start moving upon waking your brain is constantly moving through different waves of sleep, alpha beta Delta and that rapid eye movement, literally it's called rapid eye movement part of sleep.


So, you're moving even when you think you're not moving, you can even think of at the macro level, you know, we're living on this planet that is constantly spinning on its access while hurtling through space at thousands of miles an hour. So even again, when you're not moving, you're actually always moving. So let's do a little quick test. Everybody go ahead and stand up. If you can, I can. I'm not going to now stand on one leg. Now, the reason I wanted you to do this little test is because there was a study that showed that a successful ten second one-legged stand helped predict survival in middle age and older adults.


So in this study, what the authors did was they took individuals ages 51 to 75, and they had 'em performed that simple single leg balance test. What they found from this study was that the individuals that could not hold for more than 10 seconds had a four times higher likelihood of all cause mortality that's death from cardiovascular disease, cancer any type of chronic diseases that you can really think of are incorporated into that. So even just, beginning with learning how to stand on one leg for, over 10 seconds is gonna improve your health in a pretty significant way.


As we're talking about movement is the key to healthspan and lifespan. Now let me define these terms a little bit for you, because you may have never heard of them. Healthspan is defined as the part of a person's life during which they're generally in good health lifespan is the length of time for which a person or animal lives, or I think functions.