Making Exercise Healthy Medicine



 

 

 

 

 

Fitness as a REAL Lifestyle - Functional Fitness
Healthy Exercise from Real Life Movement

Healthy Movement Mechanics Builds Health and Strength Into Your Real Life Where You Need It Most,
Prevents Pain and Injuries - Fun, Free, Real Daily Life


Copyright © Jolie Bookspan. MEd, PhD, FAWM
Named "The St. Jude of the Joints" by Harvard School of Medicine clinicians
Director  Neck and Back Pain Sports Medicine
Headmaster  AFEM - Academy of Functional Exercise Medicine - The Fixa U (tm)

                  
Copyright & Reprint Instructions      Protected by Copyscape Plagiarism Checker

 

This is the Functional Fitness page of Dr. Bookspan's web site, a free, no-ad site dedicated to getting you back to healthy, strong, happy life. No hype, no sales of silly fitness products. Dr. Bookspan's work is evidence-based primary-source sports medicine methods that you can use yourself, right away, to make your own life better. There are hundreds of articles on this site for you. This page gives you an important group of articles of a practice pioneered by Dr. Bookspan - fitness as a (real) lifestyle. At the end are links to more, including functional programs for your groups using Bookspan Basics - skill sets all written out for you. No names, or log-ins, or personal information collected. This is for your health. Real health.

 

FUNCTIONAL FITNESS SUMMARY

Good movement and body mechanics are a powerful prescription for health and fixing pain.

  1. Fitness as a Lifestyle does not come from going to a gym or doing reps of exercises. It is how you move in all your regular daily activities at home, at work, and everywhere.
  2. Moving, sitting, living, and working in tight injurious positions that reinforce bad posture and injurious joint positions all day is why most exercises and rehab and PT don't fix injuries, and why people don't get all the strength and ability they could - they are missing the most important time to use healthy movement - real life.
  3. Functional Fitness adds strength, mobility, injury prevention, awareness, stretch and other benefits that would otherwise be missed every day. It reduces injuries and helps you get healthy movement needed to fix existing ones.

 

FUNCTIONAL FITNESS - "Gyms With Benefits"


Readers - send in your stories of how you use these training skills in your life and your exercise to:Success@DrBookspan.com.
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Why Fitness as a Lifestyle?

by Jolie Bookspan, MEd, PhD, FAWM

 

An injury survey by US military revealed that 62% of American injuries in Iraq are occurring in the gym. The same is happening at home. How can this be? Several things are happening. Just as not every medicine is healthy, not all exercises and stretches are healthy.

Just as smoking "works" for weight loss, but is not a smart or healthy way to do it, many exercises "work" for cosmetic results, but result in long-term injury, and promote bad movement habits. Other common exercises don't work your body the way you need to move in real life, resulting in strains and injuries when going about daily activities.

1. My work shows you hundreds of simple ways to change your exercises, stretches, and daily movement, to make them fun, healthy, and the way you really need to move for healthier daily life.

2. Instead of repeating what others claim about health, I do original research. In my laboratory research in human physiology, and my sports medicine clinical practice,

3. I see patients every day who are hurting and unhappy, despite all the exercise and fitness they do. Many of my patients are yoga teachers, physical therapists, and Pilates teachers with back pain, hip pain, and neck pain. I see personal trainers with herniated discs and knee pain. I see body builders with back pain, despite all the abdominal exercises they do. I see patients, including fitness instructors, who aren't getting more flexible no matter how much stretching they do. I see people who are stressed, tired, achy, and not in shape, even though they spend hundreds of dollars a month on supplements and pills, gizmos, equipment, trainers, and classes.

The answers are simple, and my work and articles cover many easy changes you can make so that your fitness becomes not only more effective, but fun and healthy.

Get started now with the next in this series - What is "Fitness as a Lifestyle?"

Photo © copyright Dr. Bookspan of Paul Plevakas, contractor


 

What is Fitness as a Lifestyle?
by Jolie Bookspan, MEd, PhD, FAWM

To many people, fitness means stopping your "real life," changing clothes, driving somewhere else, and doing uncomfortable things without similarity to movement in daily life. Then they go back to "real life" - slouching, bending wrong, walking heavily, sitting rounded, leaning back to carry packages, taking elevators, and avoiding movement.

 

1. At the gym, people do squats with a trainer, paying to learn proper form and upright back, then bend over wrong to put the weight down when they’re finished.

2. They do proper lunges for their legs in exercise class, then bend over wrong without using their legs to pick up their things when they leave. They work with weights to isolate arms but never learn how their entire body stabilizes a weight, then hurt their back opening a window at home.

3. They work on a treadmill or elliptical trainer but sprain their ankle when out walking because they haven't trained balance and stabilization. They sit hunched in bad posture waiting for exercise class to start. In modern life, exercise is something you go and specially "do," then destroy and ignore your health the other 23 hours a day. Fitness has become “fast food” – stripped of value, sweetened up, and mass produced, even when unhealthy.


Changing your real life into healthy movement is a big and inspiring area of rethinking and retraining.

Instead of sitting slouched then stopping to stretch because your back hurts, sit and stand well so that you do not get stiff and sore in the first place. Instead of lifting packages, babies, groceries, laundry, and everything else wrong all day, then stopping to do back exercises because your back hurts, lift properly.You get built-in exercise, strengthen your knees, and save your back.

You don’t need to go to a gym; move, balance, and reach in healthy ways in order to do your real life. Instead of thinking you must stop your life to get health and exercise, fill your life with built-in healthy movement.

 

Thank you for photo: National Cancer Institute, Linda Bartlett (photographer)



Bending Right is Fitness as a LIfestyle
by Jolie Bookspan, MEd, PhD, FAWM

Readers asked for more pictures of healthy bending around the house and workplace during daily life. They've been getting excited about the idea that daily life is the way to physical ability and health, instead of stopping life to do a bunch of exercises. People spend time and money for endless treatments and gadgets for back and knee pain and tight Achilles tendon. Healthy bending prevents the commonest sources of all of these.

  • A major predisposing factor of knee and hip arthritis is weak thighs.
  • A major risk factor of hip osteoporosis is lack of weight bearing exercise.
  • A major risk factor of falls is weak legs and poor balance.
  • The Achilles tendon gets a natural stretch with each time you bend right with heels down, and loses this constant normal source of stretch without good bending.
  • The most important contributor to making a lumbar disc degenerate, or slip out of place (herniate), and press on nerves causing sciatica, is bad bending forward.
  • The biggest contributor to upper back and neck pain is keeping the upper body rounded and bent over forward.

               

If you would like to reduce risk of falls, osteoporosis, bad discs, sciatica, achy upper back, and arthritis, get a built-in Achilles tendon stretch, and get strong shapely legs all at the same time, simply use your legs with good body position for daily healthy bending.

Why go to the gym or to physical therapy to do knee bends to strengthen your legs, then spend your "real life" weakening your legs and degenerating your lower back discs with bad bending, and say, "I don't have time to exercise."

You will get free built-in exercise by ordinary healthy movement in real life. My friends and family in Asia are astonished when I tell them I teach Americans how to bend to look in the refrigerator, and that Americans tell me it is too much work to bend right to load dishes in a machine that washes for them. Then they pay money to go to a gym or buy equipment to exercise their legs.

Here is a fun way to change mind set to exercise as a lifestyle:

Count how many times a day you bend and how many times you can choose to harm yourself or help yourself.

If you would like to try "fitness as a lifestyle," this is the best place to start. Think of it:

  • when bending to make the bed,
  • to pick up laundry,
  • look in the refrigerator,
  • load and unload the dishwasher,
  • to pick up your shoes,
  • open a lower cabinet,
  • lift a child or pet,
  • feed a child or pet,
  • pick up things from the floor,
  • pick up hand weights to do exercise,
  • put down weights after exercising,
  • many daily activities.

Drawing of BackMan! (tm) copyright © Dr. Bookspan



How Often Should You Be Healthy? - When Do You Do Lifestyle Exercise?

by Jolie Bookspan, MEd, PhD, FAWM


A reader sent in the photos below to help others recognize unhealthy bending. She asked, "What is your advice when someone is having to bend to put dishes in the dishwasher? It just seems so uncommon to think to squat while loading the dishes."

1. There is no better time to bend in healthy ways than your real life.

2. The whole point of fitness as a lifestyle is that your daily life is healthy movement - not to change clothes to do squats at a gym three times a week, then change clothes again, go home, and bend wrong all day.

3. Healthy bending is for every time you bend. How often is that? My article "How Good Would You Look From 400 Squats a Day - Just Stop Unhealthy Bending" showed how we estimated that active people wind up bending up to 400 times every day for ordinary activities. Even sedentary people are over 100 bends a day if they do things around the house like pick up the paper, feed pets, and reach in dishwashers and refrigerators. Why harm your back and miss free exercise for your legs hundreds of times a day?.

Most people know and repeat, "bend your knees" if you quiz them on healthy bending. Bending knees slightly, as in the above photos, does not make bad bending healthy. Bending over forward pressures your lower back discs, whether your back is rounded (photo above left) or straighter (above right). You are still bending over and the leverage point is your lower spine. Bending right is simple:

  • With feet side-by-side, comfortably apart, bend knees, keeping your torso fairly upright - as if not wanting something to fall from a shirt pocket (right drawing)..
  • Keep both heels down and shift your weight back to your heels.
  • Pull your knees back over your heels. Don't let them droop forward under your body weight. When you shift your knees back, you will feel the effort shift away from your knee joint to your thigh muscles.
  • Don't stick your backside out or exaggerate the lower back arch.

Unless you are moving in healthy ways for your real life, it is not a lifestyle and it is not healthy. Healthy bending is easy and life changing. It is free exercise and injury prevention. When should you do it? Each time you want your daily life to be healthy.

 

Drawing of BackMan! (tm) copyright © Dr. Bookspan
Thank you Fixa U Academy Director Peggy Santamaria for the shovel, help with the drawing, and shoveling snow success story.



Are You Making Your Exercise Unhealthy?

by Jolie Bookspan, MEd, PhD, FAWM

 

Most people know that sitting badly at your desk, as in the left-hand photo below, is unhealthy:

1. It is easy to see that he is rounding his back forward.

2. His ear is far forward of his shoulder (even with his shoulders so rounded that the shoulders are forward too).

3 He is jutting his head and chin forward - The weight of his head is straining on the muscles and joints of his upper back.

The bad body ergonomics of rounding forward is a common cause of upper back and neck pain, often mistaken for "stress," even contributing to pain down the arm as you slump the weight of your upper body on nerves that go down the arm, compressing them. The forward bend to the spine squeezes your discs of your neck and lower back, gradually degenerating them and forcing them outward, which is called herniation.

Now look at the right hand photo of the bicyclist. The rounded forward positioning is the same. It does not magically become healthy because you are calling it an exercise. It is just as unhealthy whether you are at your desk, on a stationary or real bicycle, on an exercise ball, motorcycle, or in the car.
What to do instead is simple. Sit up. Don't round your back. Are you rounding forward reading this right now? How to start fixing it - get the concepts, not rigid rules of angles and placement:

  • Pull your chair in close to the desk.
  • Put your hips all the way back to the seat back.
  • Lean your upper back against the seat back, not your lower back.
  • Notice your shoulders and chin. If forward, place them back.
  • Move your chair far enough in to rest your arms on the desk. Don't crane your wrists to type. I will write more about wrist pain. There should be no pain when keeping arms comfortably on the desk, which keeps the weight of your arms from hanging forward on your neck.
  • Don't push your lower back against the seat back. Many seat backs are rounded outward so that you have to sit bent forward if you rest your back against them. If the seat back is concave, put a small soft cushion (or loosely rolled small towel or shirt) about as small as your forearm in the space between the seat back and your lower back. Do not press against the roll - that makes the useless to stop back pain.

Don't tighten and strain to sit straight. It is common to be so tight from a lifestyle of forward rounding that sitting straight is not comfortable. Do the pectoral stretch in Fixing Upper Back and Neck Pain, then use the wall test in the same article to check if the stretch worked. On a bike, unless you are in a high level race, straighten up. It is simple. Healthy.

Why exercise in unhealthy ways? Watch people at the gym and in life. Notice how often fitness publications ask you to practice being bent over forward. Instead, get free built-in back muscle exercise and prevent strain and pain simply by sitting with healthy positioning.

 

Thank you clipart.com and creative commons for photos- they own the copyright
my copyright is for photo composite of the two together only

 



Lifestyle Balance, Hip Stretch, Upper Back Positioning Awareness - Ancient Shoe Exercise

by Jolie Bookspan, MEd, PhD, FAWM

In the yoga classes I teach, students learn that the poses themselves are not what gives good posture and focus. We learn what healthy positioning is, then apply it to how to move for daily life after walking out of the class.

In my sports medicine practice, I regularly see yoga teachers as patients for back, knee, and neck pain. That is because several yoga moves are not good for anyone - just as not all food is healthful. Many moves are fine, but other traditional poses injure joints, even when done "right" (or especially when done right), like bending over from a stand or a sitting position, whether the back is rounded or straight, as shown in the above articles on this page. We omit those moves and use others that are better stretches without the degenerating forces on the lower back and neck discs, for example, Healthier Hamstring Stretching in my healthier stretching article on this site. You don't have to injure yourself to get exercise. Fitness is supposed to be healthy.

In my yoga class, I use a fun, effective hip stretch. We stand on one foot and reach for the other ankle crossed over the bent standing knee (drawing at right). When we do this, we practice the daily healthy position of keeping the upper body upright and straight, neutral neck (chin not tipped up or craned forward). One new student was not happy with my class. She was used to sitting on the floor in classes she ordinarily took. She was peeved that we did so much standing. Although people call yoga "mind and body" she didn't like that we used the body. Although people frequently say that yoga is about understanding and light, she whined and complained and cursed me under her breath for most of the class. She wanted to know why I was making everyone do an extreme and bizarre movement.

I told the class it was healthy and happy to do this move every day. I pointed to my crossed foot and spoke the name of this ancient move - "Putting on shoe."

I hope you will try this too, to get a normal and healthy hip stretch and better balance everyday. Remember that most of the world stands to dress - the ones lucky enough to have shoes. Stand up now and try it. You will get free balance, healthy hip stretch, and leg strengthening every day from daily life. When you get good at this fun move, keep your ankle crossed and bend the standing leg enough for you to reach to the floor to retrieve your other shoe or sock. Keep your chest up and your back straight to prevent practicing unhealthful rounded position. Even though this one bends over, it does not transfer the pivot force to the lower discs for several reasons.

Have fun adding new healthy movement to your life every day. Write your stories and take photos of how you make your life better by fixing your fitness to be functional and healthy. Send me the photos, or a link to your photo sharing site of your examples, and I can put you up in lights as a role model for healthier life.


Drawing of BackMan! (tm) copyright © Dr. Bookspan



Household Fitness as a Lifestyle
- Every Day
by Jolie Bookspan, MEd, PhD, FAWM

 

Fitness as a lifestyle at home is using healthy movement and body positioning as you go about all your daily activities:

Making the bed.
Ivy from New Zealand uses a half squat instead of bad bending (bending over) to functionally strengthen her legs and prevent back pain.
Ivy read my Fitness Fixer blog and fixed a lot, then wrote us many helpful and fun success stories.

 

Feeding the dog.
How often do you bend around the house in a day? Do you bend over wrong putting weight and leverage on your discs, or bend with legs, getting built in strength and stretch. The more you use it, the more you get the practice, strength, and stretch you need to do it.
This is David from Belgium. He read my Fitness Fixer, designed healthier yoga programs that don't practice already over-rounded spines, and without the disc injuring bends and twists, and sent several success stories.

    

Vacuuming with a good half-squat.

and full squat.
For more on knee strength and injury prevention squatting see my knee pain article

 

Good lunge with front knee over foot. Gives stretch and strength for legs and is good for knees.
Good bending helps fix knees. Avoiding good bending does not get your knees the built in movement and strength they need for doing and enjoying daily life activities.

Full squat for chores with feet facing the same direction as knees, and both heels down.
Good full squats, done right, can be healthy for both back and knees. Lower back gets a wonderful stretch without bending over, and then knees can go through range of motion without harm when you use good mechanics, as above - feet facing the same direction as knees, and both heels down.

A Thai villager sits straight, getting nice hip stretch, and keeps ankles straight
It is common to bend up the ankles when the hips are tight. Keeping ankles straight shifts the stretch to the hip where it is needed and stops overstretching the outside of the ankles, where is is not needed or healthy.

  

Gardening and washing dishes.
Our friend Kunyai (Grandmom) Pon is relative to the Abbot of the Muay Thai Monks on Horseback near the border of Myanmar (Burma). We stayed with her during the time we spent at the monastery. She sits straight and comfortably in full squat to get things for dinner from her garden, then to wash dishes in her kitchen in her home. We do the same when we help. She stands straight to reach overhead to get tamarind fruit from her tree

 

Our friends, the elder Thai ladies, sit straight while they watch a parade

 

A hill tribe mother stands straight without rounding forward or leaning backward from the weight of her baby -
Healthier Carrying gives you Free Ab Exercise and Stops Pain

 

A villager takes his children for a fun ride, while sitting straight.

 

Sitting straight to wash the kids.

 

I gave these villagers soap bubbles for their baby. They played for hours.
Enjoy life, laugh, and share good times.

 

 

Thank you for photos - David from Belgium, Ivy from New Zealand, and Dr. Bookspan



Fitness and Health as a Lifestyle for Holidays
by Jolie Bookspan, MEd, PhD, FAWM

 

If you think you won't have time to exercise over the holidays, here is good news. This post will show you how to move in healthy ways so that you have healthy exercise built-in to all the cooking, shopping, furniture moving, and social interactions. Here is more good news. You don't have to go to a gym to work off the stress and eating too much from the holiday. Life is not supposed to be a poison that you deliberately take, then need an antidote to offset.

Here are four of the healthiest, quickest ways to make your holiday preparations and participation into fitness and health as a lifestyle:

 

1. To pick up chairs, babies, and grocery bags, to move furniture, and for lifting things from the floor, bend your knees, keeping your knees over feet, weight back toward your heels, and your body upright - upright enough to keep things from falling out of a shirt pocket.

2. To carry chairs, babies, grocery bags, furniture, and any loads in front of you, don't lean back. It is a common bad habit to lean the upper body backward, increasing the lower back arch. Leaning backward shifts the weight of the load off your core and arm muscles and onto your lower spine. Get free, built-in exercise for your abs and arms and save your back by standing upright, not slouching back. Don't lean and arch backward to carry things.

3. Notice all the times you round and hang forward over things that you can easily reach by standing upright. Check your upper back positioning when standing over counters, sinks, grocery bins, vacuum cleaners, cribs and baby-changing tables, and when setting food tables. Don't let your body weight hang forward or your upper back rounded. Stand upright, chin loosely in (not strained and yanked inward to force "good posture" - just as unhealthy as slouching). Too look downward, tilt your head instead of pushing it forward to see what you are doing. Relax shoulders downward. Smile. Breathe.

4. Preparations and family interactions are no excuse to do unhealthy behaviors out of habit, like smoking, overeating, and arguing, then blame it on stress. The bad habits are even more stress on body and mind. If something is wrong, see about fixing it in a good way. Don't suffer in silence with people telling you that you have to be happy because of a holiday. Make your home healthy for yourself. There is no place it matters more

 

Get exercise cleaning the house of junk and clutter. Take the extra clothing, toys, and household items to a shelter. Carry the bags with healthy positioning to the people who need it.

Make a healthy meal with family or alone, without television or phone. Carry the meals to shut-ins and isolated elderly in your neighborhood, and the homeless on the street.

Volunteer at a soup kitchen. Do grocery shopping, cooking, and vacuuming for those who are too sick or disabled or alone to do it for themselves. If you think you don't have time because you have young children, take them with you to help carry things and to teach them healthy ideals, and how thankful they can be for the home you provide.

Don't smoke, drink soda (diet soda is just as unhealthy) eat junk food (even if it has marketing words like "organic" on the label), or undo the health benefits of fruit and vegetables by junking them with cream, sugar, and cornstarch. Add up all you spend on cigarettes and junk food that take a healthy body and give it health problems. Take the money and give to the poor. With what you save on prescriptions and treatments for all the pain and jitters you cause yourself, you can feed a village and still take a vacation.

When you eat the holiday meal, say thankful things. Taste your food. Turn down seconds. Breathe. Smile. Help clean up. Shoulders back. Enjoy the roof over your head. That is health as a lifestyle

 

Drawing of BackMan! (tm) copyright © Dr. Bookspan

 



Don't Confuse Exercise With Real Fitness
by Jolie Bookspan, MEd, PhD, FAWM

 

One of my readers, Dr. Zoe Eppley, e-mailed, "I have been trying to apply your "bending right" approach to my daily activities. I find my tight leg and hip muscles seriously limit my ability to squat. Could you please recommend some stretches that will help?"

I receive this inquiry often. People are realizing that they are too tight to move in healthy ways for normal everyday life. I hear it from instructors of aerobics, yoga, Plates, personal trainers, and many others. This is an important epiphany. If you are too tight to move in healthy ways, then it is likely that you spend every day of your life moving in tight ways that create pain and perpetuate tightness.

The good news is you do not need to "do" stretches and exercises. Keep bending right and you will get exactly the stretch and strengthening you need. My most important message that I stress in all my work about exercise is not to "do exercises" but get crucial, functional, effective exercise by moving in healthy ways during normal everyday life.

People spend fortunes on treatments for pain, gadgets, potions, pills, prescriptions, adjustments, and ongoing medical scans and tests. Tightness and body pain is often made to be a mystery because it persists even after surgery and exercise programs. The reason is that they don't stop the cause. My successful techniques for fixing pain, even the most resistant back, neck, knee, and other musculoskeletal pain, emphasizes that you don't "do exercises" but simply stop the source of the injury by stopping unhealthy injurious movement patterns, and using healthy ones. Many people do ten repetitions of an exercise and hold each stretch for 30 seconds, then go back to unhealthy moving, sitting, bending, walking, exercising, and everything else that caused their pain and tightness in the first place.

If you are too tight to use your legs to bend down and get back up without using your hands or getting help, you need the hard realization that you lack normal function. It may be common in Western society to not be able to lift your own body, but it is dangerously unhealthy weakness.

Dr. Zoe e-mailed me a second time and mentioned watching an Indie-pop movie. She noticed the healthy posture and flexibility of the actors and how easily they squatted. She wisely reflected that she had probably lost much flexibility by not using normal bending and from "spending my life in chairs." Keep bending right with your heels down, knees back, and your body upright. You will stretch your Achilles tendon and hip, and strengthen your thighs and knees hundreds of times a day - every time you bend.

One fun way to greatly help your bending is not a specific stretch or exercise but another normal daily activity: apply the same healthy positioning to ascending any set of stairs. I will write more about stairs, as it is interesting and enlightening. Until then, any time you go up stairs, notice if you tilt forward and let your heels lift. Instead:

1. keep your heel down as you step up,

2. keep your knee back over your ankle as you step up, instead of sliding your knee forward,

3. keep your body upright.

 

Use healthy positioning for both bending and stairs and you will quickly gain functional and healthy strength and flexibility.

 



Fast Fitness - Built In Functional Achilles Tendon Stretch
by Jolie Bookspan, MEd, PhD, FAWM

 

Get a free, built-in stretch for the Achilles tendon in the way your legs need to stretch during normal movement:

1. Every time you crouch to pick something up, use the good bending half squat, as described above and shown in the right-hand drawing below. In summary: keep both heels down on the floor (right drawing) instead of raising heels (left drawing). Keep your body weight over the whole foot, not toward the ball of the foot. If needed, shift weight back toward you heels.

2. Every time you bend for things with one leg in front of the other, sometimes called a lunge position, keep the front heel down and knee over the heel, not shifting forward toward or past the toe. good lunge to crouch with one foot in front of the other is described above and shown in the left drawing below. Feet don't need to be this far apart. Use for normal daily bending as well as built in stretching.

3. When ascending stairs, step up on your entire foot including the heel, down on the step, not only the ball of the foot.Many people stretch their Achilles tendon while holding still. Is it such a mystery to get a pull during movement? Prepare your body how to stretch during movement. This normal daily life activity practices lengthening under body weight during normal movement.

 

Why do a few seconds of Achilles stretch then go back to shortened, tight, real life. Get hundreds of free stretches built in to your day in a way that gives free muscle and bone building exercise too.



Cardiovascular CleanUp - Good Bending for Housework
by Jolie Bookspan, MEd, PhD, FAWM

 

Reader Robert Davis has been enthusiastically sending in success story after success story. His first story of fixing a painful back injury from weightlifting was: "Fixed Injuries, Got Strong, With Functional Exercise."

Since getting the idea of using healthy daily movement instead of injurious movement during daily life and exercise, Robert stopped major causes of his injuries. He has rapidly been getting strong using fun functional exercise, and improving function. He has been taking ingenious photos using his camera phone, sending them in fast and furiously. I enjoy hearing how he experiments with each thing, and sees and understands how they work so he can incorporate the concepts into daily movement, not just going thorough arbitrary motions and calling it exercise.

Robert generously made a page to store visuals so you can link and see them. Start with:


If you don't see the short movie above, try: http://www.flickr.com/photos/35939272@N05/3362661515/

Watch how he uses a healthful squat for real life, not just 10 times in a gym.

Robert writes:

"Make a mess and pick up only one item at a time via a squat. If you need to clean the house only pick up one item at a time. The constant up/down motion of the squat etc should get the heart rate up for a good cardio workout. Why not kill two birds with one stone? Tired of the stationary bike? Do this for a half hour:"

Good bending is natural built-in cardiovascular exercise, leg strength and stretch, Achilles tendon stretch, hip strengthener, warm-up for stretching, and back pain prevention, since it stop one major cause of back pain - bad bending (bent over at the waist or hip, described in the several articles above). Done properly, good bending strengthens knees and does not cause knee pain.

 



Rising From the Floor - Normal, Needed, Built in Health
by Jolie Bookspan, MEd, PhD, FAWM

 

Being able to rise from the floor is natural lifestyle movement, done in many places in the world by people up to the oldest years. It builds in mobility, balance, leg and hip strength, and flexibility, and independence during your everyday life .

Lightly sit down on the floor and get up again without your hands.
My martial arts student Ms. Han demonstrates in the short mpeg movie below. Click the arrow to run the video:

If you don't see the short movie above, click:  http://www.flickr.com/photos/39972966@N03/8315546611/

 

I taught this for years in the West before it was popular. People actually said it was extreme and advanced. I explained how and why it is necessary and basic movement.

In 2007, I took the movie that should appear above, and used it for one of my Fitness Fixer (tm) articles "Fast Fitness - Functional Agility, Flexibility, Strength" - http://www.healthline.com/blogs/exercise_fitness/2007/11/fast-fitness-functional-agility.html
The company removed the video, but it should appear above for you to see.

Then in 2012, a study made big news that "Ability to sit and rise from the floor is closely correlated with all-cause mortality risk."
http://www.escardio.org/about/press/press-releases/pr-12/Pages/ability-to-rise-correlated-mortality.aspx?hit=dontmiss
In the video, they show how to medically score ability to sit and rise from the floor.

Instead of making it a medical deal, remember that being able to sit down without hands and rise from the floor with minimal trouble or need for support, can and should be a normal part of how you sit and rise so many times all day every day. Build in normal baseline of health when you move. Don't lose your ability and need supports, then pay for PT and gyms to strengthen and stretch - get it free, built-in, as normal, baseline everyday health.

Video © copyright Dr. Bookspan

 


 

Want Weightlifting? Plant a Food Garden
by Jolie Bookspan, M.Ed, PhD, FAWM

For weightlifters who enjoy Olympic lifts, rows, cable cross-overs, curls, and all the other good stuff with endless heavy weight, you may like growing vegetables. We have been tilling a vegetable garden from a rocky field at my Mom's. Seems her home was built on landfill. We had to sledge-hammer and pry concrete slabs - prodigious squatting, levering, clean-and-jerking, and hundred pound medicine ball throws over the just-built garden fence into a pile. Then lifting and hauling them out of there. Hours of repetition-maximum (RM) hoeing gives a harder abdominal, arm, and gluteal workout than it looks.

Carrying sand, earth, rocks, weed bales, tree branches as heavy as you can lift, over uneven rocky hilly earth back and forth from the truck, the field, and the new compost pile a hundred feet away for hours. Good bending, healthy lifting, over and over, built in to healthy productive real life.

Over the winter while visiting home in Asia, my husband Paul and I went to a workman's shop. The store-keeps remembered us and smiled. The first time we went there years ago, they were so sure we were lost tourists, they took our shoulder and gestured at a restaurant. In the best Thai I could manage, I explained that Paul is a carpenter, has done forge metal work, and loves old-world tools, strong bamboo handles, and hand-hammered metal. They smile each year we return. In the US, we live in a crowded urban area with minimal bricked exterior in deep shade from surrounding buildings. Vegetable gardens don't grow. Paul wanted to plant my Mother's field - a brambled overgrown area.

In the Thai tool store, I explained with the Thai words I knew, that Paul was looking for a specific Thai tool, shaped like a backward shovel, that you use in overhead action like a mattock (flat bladed pick). Quickly, excitedly, word went from the store-keep, to her friend in the next shop, to the next, and next - "Man who good to Mother of wife!" The coconut telegraph was happy.

We bought two heavy tools, called "job" in Thai. Both had thick lovely bamboo handles. One was close to 6 feet long for Paul, the other, a little shorter for me. Fun getting them through flights and US customs.

Mom had asked a local man what it would take to clear her field, and he told her a blowtorch, a machine plow, three men, and a week. Paul and I cleared it in one day in early April with a digging stick and the Thai hoe-shovels. The ground was half frozen. Six, or so hours massive exertion - first clearing brush and tall grasses, then hours of half-squats to seize handfuls of stalks, standing back up to pull them with grip strength. Then excavating slabs of concrete and discarded materials with a pry bar, the Thai digging tools, and bare armed weight lifting.

The packs of seeds we had scattered in assorted flowerpots, pans, shoe boxes, and containers sprouted over just a week into tiny plants - broccoli, cabbage, pea, hot and sweet peppers, strawberries, eggplants, and assorted spices. We have been learning about complementary planting - plants, just like people, who are better and healthier with specific other kinds of plants so that chemical fertilizer isn't needed. We are learning about plants that repel pests, instead of using insecticides.

We got a rain barrel to reduce water bills. We attached an old broken hose. The holes made it a natural soaker hose. We poked more holes and arranged it around the garden for drip irrigation. We don't know the water quality of either the rain or from the tap.

We will send six dollars and a soil sample to an agricultural university for testing. Maybe other toxic things are in that landfill that we don't want the vegetables absorbing. Maybe commercial food factories have the same problem. Many things to learn.

Weeks pass squatting and sitting well to plant seedlings, still hitting buried rubble. More lifting and hauling. Each night we are too tired to worry or think anything bad. We are barely were able to lift hands and feet. I consider what people for thousands of years have been doing just for subsistence farming, day after day, year after year. I thought of Fitness Fixer success story Ivy and her story - Farm Work, Lifestyle Exercise, and Preventing Overuse Pain

We thought we planted everything, then found a half pack of pea seeds left. Paul mentioned we didn't have one more container for them. I laughed, "we didn't have a pot to pea in."

Ideas:
  • If you're a tough vital strong person, or want to be, dig a garden.
  • If you don't have anywhere to dig one, hook up with some nice elder who wants one, a community group, Habitat for Humanity, or someone who doesn't want to exercise like this but still wants a garden.
  • Contact your community to see about organizing parents and children out in sunshine for functional exercise doing good for all.
  • If you only want one hour a day of hard total body fat burning muscle building exercise, only plant a small vegetable garden.
    No need to buy fancy tools, use what's handy.
  • If you don't want to exercise so hard, try a single pack of seeds in some potting soil in almost any container on a sunny windowsill. A chance to get the vegetables and herbs you like. Fancy individual peat pots and seed starters aren't essential; a simple pack of seeds can get you a pan full of fragrant oregano, said to be very healthful. It gives a gasp of wonder (to me) when seedlings actually sprout.

Before the 2008 election, a video appeared by Roger Doiron. I don't know him, just liked the video. He asked the next President to grow a garden. It did come true. Here is his helpful video of getting your own garden started, showing various bending, occasionally good:

I tried to embed the movie in two different ways to accomodate mobile devices. Hopefully it appears at least once, if not twice.
If the movie does not appear, click YouTube video URL
http://www.youtube.com/watch?v=sOXtNdQxGw8&feature=player_embedded

 

"Gardening is cheaper than therapy
and you get tomatoes
"
Watch this page as I add more on healthy gardening for Functional Fitness - strength & health of body mind and world.


 

Sunlight Needed for Health
by Jolie Bookspan, M.Ed, PhD, FAWM

Sunlight is needed for not only physical health, but mental health. See the Emotional Fitness page for more about sunlight and effects to counter depression and dementia, and lift mood.

For the last 30 years or so, each summer has brought warnings to stay out of the sun, practically zero tolerance for light exposure, urging hats, sunscreens, dark glasses. There also seems to be a sharp rise since then in incidence of serious diseases usually not seen in the young - soft and porous bones, depression, chronic body pain (fibromylagia and related), diabetes, and others.

Sunlight seems to have several effects, one of which is helping the body produce Vitamin D. Lack of Vitamin D is now known to be directly linked to higher risk of lung cancer, Parkinson's disease, diabetes, high blood pressure. Vitamin D is available in food sources, however you can also take a prudent approach to getting the several different beneficial effects of the sun, many of which cannot not be gotten though a vitamin supplement.

In 2008, Scientific American published a survey finding, "Americans are losing interest in going outdoors." As health providers, we need to see if part of that problem is from the practice of telling people that staying out of the sun is necessary for health. We also tell kids to finish everything on their plate and sit still - two more practices, that on examination, translate into, "Practice and learn to be sedentary and overeat."

For everyone, of all ages:

  • Try to go outside every day, even if cold (within reason), even if ill (within prudent parameters), it will help get well (and well-being in the meantime). Bundle up, if you have to.

  • Get light in your eyes. This does not mean to stare at the sun and induce cataracts, but to get sunlight in healthy ways for the several different crucial mental and physical benefits.

  • Increasing studies are finding that melanoma skin cancer is not confirmed from lack of use of sun screen or from exposure to natural sunlight (other skin cancers are so be smart). I have a simple recipe that I hope balances needed benefits of sunlight and stopping unwanted negative effects - Junk Food Through Your Skin?

  • Open your windows (where safe). Avoid constant artificial lighting. Get actual sunlight and fresh air inside the house and your vehicle. Sunlight filtered through glass is not full spectrum and does not transmit the rays associated with tanning and sunburn but also formation of Vitamin D. People spend much time losing full spectrum light because they cannot get it through window glass including auto windshield glass, eyeglasses, sunglasses, and many brands of contact lens.

  • I am not a researcher in radiation or light spectrum or effects on the body. I have been taught that ordinary glass transmits a proportion of UVA rays and blocks UVB which has some benefits. Repeating what you have heard elsewhere is not science, but here is my prediction: Why do people allow so much time for exposure through glass missing proportions of the spectrum, then put on sunscreen to go outside where they could get the rest of the spectrum they need? Perhaps we should keep the sunscreen mostly for indoors and get prudent amounts of full spectrum light when outdoors? Another conjecture - in hyperbaric oxygen treatment, no matter how helpful oxygen is, too much for too long is seriously unhealthy and treatments use 5  minutes "breaks" breathing regular air. Maybe sunlight exposure can also be gained using breaks (at least to turn over). Just ideas at this point. Interesting to be able to test this.

 

Sun Cats photo from Break.com

 



How To Start Healthy Functional Movement Programs
by Jolie Bookspan, MEd, PhD, FAWM

 

Reader Stuart Wood knew that the way to healthier communities is getting up and teaching it. He wrote me several impressive notes of using my work to fix his own injuries, then for his Boss, then requesting if he could use it formally to teach community projects. I awarded him an Academy Appointment for Making Community Projects Healthy.

Stuart writes this update:

"After months of reading your Fitness Fixer blog, I have become inspired to teach some of your information to whoever is willing to listen. I think the health and fitness situation in our country can benefit from your work and after trying it out and seeing results, as well as helping my friend to fix his bulging disc, I thought that the information you provide on your web sites and in your books needs to reach more people. I read your blog regularly and have always loved the inspirational stories that your readers have supplied. The writings between you and "Inspirational Ivy" really helped to make me realize that I could be healthy and strong for many years to come as well as the posts of the Thai women in their 80's going strong! I think it is so unfortunate that aging and weakness are commonly believed to go hand in hand. I think the problem needs to be addressed when children are young and before they ingrain bad health and movement habits.

"My co-workers have been receptive to your ideas and they have helped me greatly in thinking about and learning how to effectively explain your technique.

Today I taught for the first time in a semi-formal setting. I had a friend who had helped fix his own back pain (bulged disc) take pictures for me. The first thing I learned is that I have much improvement to make in my own movement, I suggest (like you have said) that everyone have a friend take candid pictures of them to test their progress. The group of kids I'm teaching are at the Archer Center in Tucson, AZ. They are part of the CATCH after school program and I wanted to teach them some good movement habits to benefit them in their daily lives as well as in sports and play-time.

     

"I was not sure how to start or what to teach exactly and time was limited for each group (only about 20 minutes) so I went to the Functional Fitness Friday posts and the (main) stretches like the side-stretch (done well at right, using wall for straight placement) and chest stretch and lunge. It was quite the learning experience! The first group of children were between 8-10 or so and their attention spans were short and I couldn't achieve much with them in the short time. I think the best thing would be big exercises like push-ups with neutral spine and lunge and activities full of movement because they seemed most interested in those things. The second group of kids were older and they were very focused and interested. I taught them the side and chest stretches, emphasizing relaxation and making it feel good. I had them do the wall test and then stretch and see if they found a difference. Some did and some didn't. I realized that teaching these age groups would require multiple sessions broken down into different sessions and incorporated into games.

"What I realized most was how interested the instructor was, he felt the difference at once between improper and proper techniques. I think in addition to teaching children I would like to teach the instructors because they are the primary source of information for the children. I am also very inspired to keep at it myself because I want to be effective in my demonstrations and be a model student myself." "My teaching from today is listed under "Teaching to CATCH program" which is an after school health and wellness program.

See the first photos of Stuart's Stewards projects at http://www.flickr.com/photos/stuartw.

Stuart is working on two other community programs so far, including a wellness Pilot program and a water harvesting project for his dry city of Tucson, with stories to come.

He summarizes:

I went to the Parks and Rec Aquatics Supervisor and asked if I could teach and take some pics. The city of Tucson is starting a wellness pilot program in early January because of the high rate of strain related injuries. Because my friend (the one who I helped fix back pain) talked about the good your work had done for him with the aquatics supervisor at a recent wellness meeting for city employees, he already knew a little about what I was up to and is going to work with me to incorporate your method into the wellness program to teach employees at district meetings city wide!

"I just graduated from the University of Arizona with a bachelors in anthropology. I would like to pursue graduate school but not sure in what field.

"Thanks for the graduation present, couldn't have asked for better!" ;)

Happy Graduation Mr. Wood!

 

Photos © copyright Stuart Wood, Academy of Functional Exercise Medicine Community Projects Director



Natural Hard Exercise - Stuart's Community Health Stewardship Continues
by Jolie Bookspan, MEd, PhD, FAWM

 

Reader Stuart Wood did a magnificent thing. He took charge and started teaching my work to reduce the high rate of strain-related injuries in his community for projects ranging from school health to senior health to water harvesting in his arid city of Tucson.

Stuart writes:

"The second group of pictures in the set (previous article) are from a water harvesting project run by the Water Management Group here in Tucson. We spent 5 hours digging and bending and planting. The structures make use of street run-off in a way that reduces road and water pollution while at the same time "greening" the street by providing the plants with water which will eventually shade the side-walk and street and reduce the "heat-island" created by all the asphalt and concrete that attracts and absorbs sunlight/heat.

"This was my first time volunteering with them and I didn't get a chance to teach but I did figure out how to dig and bend correctly myself. It was a work-out and felt really good. I have dug in the past for long hours with improper bending and what it a difference it makes! Soon I hope to teach the other volunteers so that in addition to being good stewards of the community they can also be good stewards of their health.

"The watershed admin is thinking the best thing for me to do would be to teach the various instructors so that they could then oversee the volunteers throughout the city.

"I was looking at your web site (DrBookspan.com/Academy) and seeing the part about scholarships for Native Americans and the elderly, that intrigued me a lot. There is a large reservation just south of town for the Tohono O'odahm Indians, I have been thinking about how neat it would be to teach some of them.

"Recently there has been a wellness program implemented by the City of Tucson to reduce work-related strains and injuries. They have not been exposed to your work yet but they have been exposed to stretches that are potentially damaging at worst and ineffective at best! My friend spoke kindly of me and how your blog and my advice had helped him so, when I talked to his supervisor, he was more than helpful in suggesting ways in which I might be able to teach city workers in various settings and occupations."

More work is in progress. Reports to come. Join us. You can create your own projects through my Academy of Functional Exercise Medicine. Here is my Academy Web Site of This and Related Work: www.DrBookspan.com/AcademyStudents

 

Photos © copyright Stuart Wood, Academy of Functional Exercise Medicine Community Projects Director



Employment Programs for Developmentally Disabled Using LIfestyle Exercise
by Jolie Bookspan, MEd, PhD, FAWM

 

Another reader has Fixed the Fitness for a community in a program so beneficial and potentially far-reaching that I have given her an Academy Appointment.

Peggy Santamaria is bringing my healthy daily life techniques to developmentally disabled adults. She has made a new program to transition developmental disability to Developmental Ability.

She had previously written me a success story of her own using good bending for shoveling snow all day without pain. I put her success story up on my Fitness Fixer blog with step by step instructions so others could do it too.

Peggy wrote:

"Thanks. Cool to find that this morning on Fitness Fixer. I would like to work with job coaches at a local agency that trains and finds employment for developmentally disabled adults. Snow removal is one of their big programs. I hope I would have your permission to use Fitness Fixer techniques to help prevent injuries for these trainees. I am on the board of directors for the agency and really support the program.
Thanks again.
you rock!!!"
Peggy

I wrote back asking if she could start before the snow season ends, which was soon, and that when the snow season ends, what activities and healthy movement retraining could she bring to them?

Peggy replied:

"Just spoke with program director at Appalachian Crossroads. I will meet with his job coaches and staff on Monday afternoon to talk about healthier movements while on the job shoveling snow, landscaping, vacuuming, etc. This is their web site if you want to check them out, www.appalachiancrossroads.com/"

I am pleased to announce her appointment through the Academy of Functional Exercise Medicine (AFEM) as Director of Developmental Ability. We are working on better names - write in your ideas in the comments for a good title for this program for the disabled to develop their abilities. Peggy has been working hard developing the program. She drew the shovels for me for the Backman!™ illustration, and has been drawing and developing more teaching tools.

Our plan is for participants to gain skills and healthy work, reduce injury and pain risk, and be proud role models. The community gains important improvements in ways that are healthy for all. We hope our program with Appalachian Crossroads becomes a model for programs all over the nation like it.

Peggy wrote back:

WOW!!! That's all I can say. Off to teach a class. I have read a gazillion of your fitness fixers (they are like peanuts, you know). I just don't get any housework done. But I will be well-armed to begin this task

"My daughters and grandchildren are very proud. (They) said it was "awesome" and "Go Grandma Peggy!""

 

Join The Fun - Join in this work, and do the same for your own local world. Send in your own ideas and stories. See my Academy page - www.DrBookspan.com/Academy.

Next - the results

 



Functional Fitness as a Lifestyle By Mail Room Workers
by Jolie Bookspan, MEd, PhD, FAWM

 

Peggy Santamaria wrote me that she was using my work, and my illustration Backman!™ to teach healthy movement to workers for a good day's work without injury and repetitive strain:.

"Hi Dr. Bookspan,
"Very excited to report that I met with the Appalachian Crossroads staff and the trainees of the Mail Room Service Unit. The goal is to connect developmentally disabled adults with a paycheck for good work done well.

"I had created some Backman!™ flash cards illustrating some of the daily work in the mail room. These were distributed to the trainees with explanations for the staff about our new program. Then I met with the trainees and talked more about functional fitness.

"We then practiced some of the healthy movements needed for their work day. We took pictures to document their great understanding of what we are working toward. I will make these photos into small posters that can hang in their workspace.

"They are all excited about what we are doing and are proud to be part of the Academy.
"Peggy"

Here is Ms. Santamaria's update with the successful outcome plus great photos. I personally congratulate and thank each participant:

Hi Dr. Bookspan:
"Here is an update on Academy activity. As you know, I am working with staff and trainees at Appalachian Crossroads, a private nonprofit human service agency that primarily serves developmentally disabled adults in Garrett County, Maryland.

"One of the Appalachian Crossroads work units provides a "mail room" service to local businesses. The trainees in the mailroom provide support, expertise, and manpower to process everything from daily statements to sales catalogs to monthly newsletters. More than 1.2 million pieces of mail go through the hands of 18 employees each year.

"As the Academy’s director of Developmental Abilities I set about creating a program using your work and Fitness Fixer to help the trainees work in a healthy way and be functionally fit. I met with staff and trainees of the unit to hand out instructional flash cards featuring Backman!™ going through the daily functions required in the mail room.

"The Appalachian Crossroads folks were super. They got right to it. With the help of staff they were ready to work and demonstrate their functional fitness skills. I took pictures that I am making into small posters for their work area.

"I will continue to work with these men and women as well as others in the custodial service unit, the grounds crew, supported employment, and the day program. It is a privilege to be working for the Academy and sharing your fitness message.
"Peggy Santamaria"

This is a shining example of getting things done well, simply, and intelligently. Thank you Peggy! Thank you Appalachian Crossroads staff and mail room!

Readers, The Mail Room is teaching us how to keep things healthy and smart. They are role models and generous guides for all of us. Use what they have done, and send your stories of using this work for Good. Here is my Academy Web Site of This and Related Work: www.DrBookspan.com/AcademyStudents

 

Photos © copyright AFEM - Thank you Peggy Santamriast Academy of Functional Exercise Medicine Developmental Abilities Director
and the Appalachian Crossroads Mail room team

 



Strengthen Independence, Save Money, Fix Pain, Get Fit Faster - Do It Yourself Personal Responsibility
by Jolie Bookspan, MEd, PhD, FAWM

 

Reduce reliance on gimmicks, medicines, potions, expensive paraphernalia, and repeated treatments for the same problem:

How long does it take to stop slouching, or stop herniating a disc, or stop paying money to eat food that is bad for your health? It takes as long as you want to continue injurious ways.

Reader Paul J wrote:

"A few days after you left for your conference, something in the news caused me to start thinking you should be in the news…….

"In other news today, scientist Dr. Jolie Bookspan is prescribing doses of Personal Responsibility and Activity for various joint pain conditions. Her work along with regular doses of PR & A will result in curing many forms of back pain, knee pain and foot problems. She has also gone so far as to suggest its off-label use may cure non joint ailments as well.

"Since PR & A is neither a pharmaceutical nor a medical device, companies that normally engage in the distribution of free pens have not found the financial benefits of PR & A. "Many doctors have not see PR & A in their patients or on pens, and therefore are not familiar with its indications. "
Paul J.

  1. It is up to the person's view of their own body - do they want to stop damaging themselves and do beneficial things, or must they have others change them with constant treatments, sessions, therapies, adjustments, "somatics," (etc). Get free exercise of body and mind by taking personal responsibility for your own slouching. How are you sitting right now? Do you slouch waiting for your pain treatments or back exercise class?

  2. Instead of causing common health problems, then spending time and money on drugs and treatments, stop causes and do good instead. Ongoing treatments are not short cuts, but a long, indirect route.

  3. If you throw trash, it is no mystery when the place is trashy. Stop doing unhealthy things and you feel better.

 

More on this topic by Dr. Bookspan:

Faster Improvement in Strength and Health With Personal Responsibility:

When Can You Take Personal Responsibility?

Sure It Takes Effort. That's The Idea Of Exercise:

Manage Your Own Meditation:

Treating Yourself and Others With Respect:

Manage Emotions:

A Healthy Mind in a Healthy Body

Easy Reminders How To Do It Yourself:

 


 

Somebody Please Do My Personal Responsibility For Me!
by Jolie Bookspan, MEd, PhD, FAWM

 

 

A couple was buying a house. The real estate agent told them a problem with the house was that it was near the train, rumbling noisily by every night. It would take the first two weeks to be able to sleep through it. "No problem, said the couple, we'll spend the first two weeks in a hotel."

At the beginning of the previous article (above) was the question, "How long does it take to stop slouching, or stop herniating a disc, or stop paying money to eat food that is bad for your health? It takes as long as you want to continue injurious ways.".

The letters came in. Some missed the whole point, hoping for magical externals to do it for them: " Can I use a posture brace until it works? … Is it until my shiatsu starts working? … My body worker says it takes 6 weeks for massage to make me aware of my body…My yoga teacher said the pain has to be worked through so I bend wrong to get used to it… OK, bending right does fix my pain, but every time I go back to bending wrong the pain comes back. I do the exercises 10 times. How long until the exercises work?… "

The "martyrs" blamed externals: " It is not possible to control how I stand or sit, I am fat/ weak/ large chested/ too thin to have muscles/ old/ young/ a person of privilege… You're wrong, the slouching just comes back by itself. … You're wrong I have gone to a chiropractor three times a week for years and I have to go or the pain comes back, that proves he is helping me…Another blog said to get a thousand dollar mattress and that will fix it… "

Some of the whining was comical: "You can't expect me to actually try to remember that… You're wrong, my body FORCES me to slouch… I have read all your posts and you didn't mention posture or answer readers when they asked (for new readers, you can fall over laughing at that)… Don't you know that it hurts my back to sit at a desk to read your book on fixing pain?

Excellent readers sent the brains: "You expect me to actually get free exercise using my muscles to make my own life better?? Congress will hear about this!… I can move my own body? Shocking!… Burn more calories, free, and be healthier and stop disc pain by sitting so that my back does not hurt? I won't, I won't, I won't !!!…"

  1. The moment you bend right, you will stop injurious forces on the discs and knees. Keep good habit and they can heal. Stop tensing your body and it will not be tight and tense any longer. Relax does not mean slouch. The moment you change to healthier sitting habits, you will be able to sit more comfortably.

  2. No exercises, no gadgets or clothing with straps, no pills, no mattresses, make you bend right and stand in the kitchen preparing meals with healthful stance, breathing not grunting, shoulders back, not hunched, smiling and contented instead of poisoning your body with stress chemicals that you generate yourself through hurtful behaviors.

  3. The method you choose to fix your injuries depends on your view. If you don't like to have it free, quickly, and in a way that uses your own body to get exercise as part of your life, then of course go to another method and comment there about your pain. It seems to be a 'sign of the times' to do pills and blame. Time for change to something healthier (if you want). This article and all my other methods are for people who would be embarrassed to whine, and want direct, intelligent ways to get their own life back. Be prepared to have fun and use your brain.

 

Where to Start (if you want a better life, no one is making you):

Fitness Myths:

Easy reminders to sit, bend, move well (you don't have to sit at a desk and read anything to use them):

All information in one place

  • Books .- Click this page to read the descriptions if you want the right book for your injury or life goals. Up to you.

 

Personality responsibility photo by kd7irj


"I object to intellect without discipline.
I object to power without constructive purpose"

- Said by Mr. Spock, speaking to the unprincipled Squire of Gothos

 

I have lots more functional fitness for life, work, athletics. Check back as I add additional articles above, and programs below (in More For You).


 

This is a short movie I took several years ago of my student Leslie when she was only 67 years old.
By her 70th birthday she had added 10 more pushups to do 40.
Bookmark this page and do your pushups with her every day until you can do more, and send in your successes to add to this page.

 

More For You:

Send your photos and success stories showing the principles in action to me on TWITTER! Follow TheFitnessFixer on Twitter   Prizes for the best ones. Tweet nice notes and success stories how you are better, which is my big reward. Follow for health updates, quick & short.

Bookspan Basics  - Programs of functional physical training as a lifestyle for healthier life, fitness, sports. Skill sets that teachers and trainers can use in school, work, gym, and team programs.

Spirit Training - Mental and Emotional Fitness as a Lifestyle.

Study With Dr. Bookspan. Learn and Get Certified in Breakthrough techniques. Click for Classes and Private Appointments.

Academy of Functional Exercise Medicine, Making  health care healthy. Fellow Advancement. Awards. Better Earth. Free Membership.

More Free Summary Articles for Training the Body and fixing pain

Mailing list. I don't send out any mails or keep any lists. For updates, info, articles, fun helpful stuff whenever you want, just look at my TWITTER page. No sign-up or log-in needed. If you join ("follow") then you can ask questions too: www.Twitter.com/TheFitnessFixer.

Dr. Bookspan's Adventure Medicine

Workshops for your group or yourself  Click my Clinical page and scroll down to see "How to get appointments."

Open our RESORT for healthy life training - maybe at your campus, studio or cruise ship? Also join fun and instructive Dr. Bookspan projects - help the world, be in my next books, write rhymes about your pain fixes. Click Projects.

Helpful Reader  - If you found typos, broken links, or things needing correction on my site, tell me so I can fix them to help everyone, with my thanks: typos @ DrBookspan DOT com.

T-shirts and Mugs. Learn and promote functional health with UNcommon sense gifts from the Academy.

Books. Fix your pain and get healthier. All the books together cost less than your prescription pain killers, and show you how to never need them again. More info about each of the books featured below, plus more of my books are on my BOOKS page
For books straight from Amazon click below and use these links to get other things you want too, from movies and downloads to household stuff:
 
     


Info in this article copyright © Dr. Jolie Bookspan from the books.
Health & Fitness" THIRD edition - Fixing pain, smarter fitness, healthier brain, spirit, and body, preventive medicine, nutrition, and having fun doing it throughout your life.

Healthy Martial Arts - Wealth of information for any athlete or exerciser to train all aspects of body and spirit. Healthy Martial Arts is the top of the line book (of my books) for exercises and athletes. Sun Tzu's "The Art of War" is the classic strategy manual in business and power. "Healthy Martial Arts" is the strategy manual for your life.

Fix Your Own Pain" It's all here - neck pain, back pain, shoulder and hip pain, knee pain, ankle and foot injuries, wrist pain, and everything else, featuring actual patient stories in every chapter.

Stretching Smarter Stretching Healthier - Fun, innovative, immediately useful.

Ab Revolution™ new FOURTH ed - Core training the way your body needs it for real life function - to retrain neutral spine. Part 1: Stop back pain without exercises, just stopping injurious spine position. Part 2: Exercises from easy to the toughest you can get for abs and core without flexion.

Classic for Divers - Diving Physiology in Plain English - hard to find. Written by Dr. Jolie Bookspan, the Navy researcher who did the work in the field. BLUE cover is the latest edition. (Green was old)  Get the new BLUE.

 

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Don't worry about people stealing your ideas. If your ideas are any good, you'll have to ram them down people's throats.
- Howard Aiken

 

 

That said, Be Healthy - Respect Copyright

Information, drawings, and photos are © protected copyright. To cite this article or any parts, put author Dr. Bookspan, and link to this site DrBookspan.com at the top and bottom of your reprinting. A suggestion to get my books is also nice. No Derivative Works License means no changes to content, wording or links.

Drawings of Backman!™ copyright © Dr. Jolie Bookspan from the books Stretching Smarter Stretching Healthier, Fix Your Own Pain, and others.

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