{"id":4,"date":"2013-02-03T00:00:00","date_gmt":"2013-02-03T00:00:00","guid":{"rendered":"https:\/\/empowernetwork.com\/chris23\/the-rules-of-health-no-2-move\/"},"modified":"2026-07-29T10:20:05","modified_gmt":"2026-07-29T10:20:05","slug":"the-rules-of-health-no-2-move","status":"publish","type":"post","link":"https:\/\/empowernetwork.com\/chris23\/the-rules-of-health-no-2-move\/","title":{"rendered":"The Rules of Health: No.2 &#8211; Move"},"content":{"rendered":"<p><span><span><\/span><span><\/p>\n<h2 style=\"text-align: left\" align=\"center\">Dr Chris\u2019 Rules of Health: No.2 \u2013 Move<\/h2>\n<p>I wrote this originally for patients at my clinic \u2013 the <a title=\"natural pain relief\" href=\"http:\/\/thepainreliefcentres.co.uk\/\" target=\"_blank\">Pain Relief Centre<\/a>.<\/p>\n<h2>What is Your Image of Your Future Self?<\/h2>\n<p>When most people think of themselves in the future they rarely imagine what is possible when you really look after yourself, like these two, both in their 70\u2032s.<\/p>\n<p><span><span><img loading=\"lazy\" decoding=\"async\" class=\"postContentImage\" alt=\"The Rules of Health\" src=\"https:\/\/cdn.empowernetwork.com\/user_images\/post\/2013\/02\/01\/3\/8d\/7954\/540_293_resize_20130201_38d7954fb88c03a2fa2ebe4b69823a50_jpg.jpg\" width=\"257\" height=\"403\" data-guid=\"20130201_38d7954fb88c03a2fa2ebe4b69823a50_jpg\" style=\"max-width:540px;\"\/><\/span><\/p>\n<p class=\"wp-caption-text\">The aptly named Dr Life<\/p>\n<p><\/span><\/p>\n<p>\u00a0<\/p>\n<p><span><a href=\"\/chris23\/?attachment_id=233\" rel=\"attachment wp-att-233\"><img loading=\"lazy\" decoding=\"async\" class=\"postContentImage\" alt=\"The Rules of Health\" src=\"https:\/\/cdn.empowernetwork.com\/user_images\/post\/2013\/02\/01\/0\/db\/5ca4\/540_293_resize_20130201_0db5ca4404f2dc1535c47508838ee8ce_jpg.jpg\" width=\"270\" height=\"203\" data-guid=\"20130201_0db5ca4404f2dc1535c47508838ee8ce_jpg\" style=\"max-width:540px;\"\/><\/a><\/p>\n<p class=\"wp-caption-text\">Ernestine Shepherd<\/p>\n<p><\/span><\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>In today\u2019s modern world, it\u2019s pretty much impossible for most of us to exercise in the same way our ancestors did as we don\u2019t have enough time.<\/p>\n<p>Men for instance should walk, run and carry occasional heavy objects for 9-12 miles a day.\u00a0 Women should walk and carry lighter items for 5 miles a day.\u00a0 Older men and children should exercise the same as women.<\/p>\n<p>Luckily, modern science has found we possibly don\u2019t have to do quite that much.\u00a0 Walking for 40 minutes 5 times a week is a good start \u2013 as long as you walk fast enough to work up a little sweat.<\/p>\n<blockquote>\n<p>\u00a0Walking lots reduces deaths by 25-30% -which is better than any drug.<\/p>\n<\/blockquote>\n<p>Some more intense exercise is also a good idea, such as outlined in <strong>Dr Al Sears<\/strong>\u2019 PACE Program \u2013 also known as interval training, and only takes 20 minutes.<\/p>\n<p><strong>Dragan Radovic<\/strong>\u2019s 4\u00d74 exercise program, or <strong>Matt Furey<\/strong>\u2019s \u2018combat conditioning\u2019 are all great and can be started gently.<\/p>\n<p>Another excellent all round exercise is swinging kettlebells, but you do need to be trained properly. \u00a0I\u00a0recommend\u00a0<a title=\"Kettlebell Fever\" href=\"http:\/\/empowernetwork.com\/chris23\/blog\/kettlebell-fever\/\" target=\"_blank\">Kettlebell Fever<\/a><\/p>\n<p>For personalized general programs, especially if you have an injury, you should find a personal trainer \u2013 I use Gavin Smith \u2013 British Shoalin Kung Fu champion.<\/p>\n<p>So what now I\u2019ve told you to do it, just what is exercise good for?<\/p>\n<h3>Exercise<\/h3>\n<ul>\n<li>Reduces body fat<\/li>\n<li>Builds muscle<\/li>\n<li>Helps weight control<\/li>\n<li>Increases energy<\/li>\n<li>Improves sleep<\/li>\n<li>Is good for the heart (if done properly)<\/li>\n<li>Prevents cancers<\/li>\n<li>Improves the immune system<\/li>\n<li>Reduces diabetes risk<\/li>\n<li>Reduces osteoporosis risk<\/li>\n<li>Makes you feel better<\/li>\n<li>Improves self-confidence<\/li>\n<li>Improves sex-drive<\/li>\n<li>Reduces Alzheimer\u2019s by 70%<\/li>\n<\/ul>\n<h2>How does exercise bring about so many varied good effects?<\/h2>\n<p>At the very basic level, <strong>exercise<\/strong> normalizes gene expression. Normal gene expression = health<\/p>\n<p>Two of the big reasons <span>exercise<\/span> has such wonderful effects are<\/p>\n<p>1)\u00a0\u00a0\u00a0\u00a0\u00a0 It raises a very important chemical in our bodies known as <strong>glutathione<\/strong>. <span>Glutathione<\/span> is an antioxidant which in basic terms means it prevents us from rusting from the inside.\u00a0 (More on glutathione later \u2013 when we get to the Rule of Health on nutrition)<\/p>\n<p>2)\u00a0\u00a0\u00a0 \u00a0<strong>\u00a0Movement stimulates the brain<\/strong>, which in turn looks after our vital organs, muscles and psychological well-being.<\/p>\n<h2>The special role of the Spine in Movement and Health<\/h2>\n<p>The area of the body that has the most movement input into the brain is the spine. \u00a0This means if any part of your spine is stiff you will not get the full benefits of exercise.<\/p>\n<p>\u00a0<\/p>\n<\/p>\n<p>Look away now if you don\u2019t want to know the technical neurology:<\/p>\n<blockquote>\n<p>Normal spinal movement, chiropractic and osteopathic adjustments and physical therapy mobilisations all stimulate mechanoreceptors in the facet joints and surrounding muscle spindles to fire up through the spinal cord, in to the cerebellum and thalamus. From the thalamus this fires into the cerebral cortex. Fibres from the cerebellum fire into a number of different areas, including the vestibular nucleus, and then the solitary and vagus nuclei (which in turn effect organ function \u2013 like heart, lungs, liver, stomach etc.) ; to the hypothalamus (effecting hormonal regulation); an into the amygdala (which will literally \u2018switch off\u2019 stress).<\/p>\n<\/blockquote>\n<p>The above is a basic description, but the most important area to learn about from what I understand is <strong>the vermis of the cerebellum<\/strong>. It seems to be <strong>the foreman of the brain<\/strong> controlling\/regulating all aspects of movement, learning, speech, healing, immune and hormone function. It receives massive input from the spine, in particular the upper cervical area. It is <strong>normal movement that keeps the vermis happy<\/strong>, and that helps keep your body and organs happy \u2013 all through happy nerves <img decoding=\"async\" src=\"https:\/\/empowernetwork.com\/wp-content\/uploads\/sites\/2511\/2013\/02\/orgi_20130101_7b27b3474fe4cae04020f3f7bec1c052_gif.gif\" alt=\":)\" class=\"postContentImage\" style=\"max-width:540px;\" data-guid=\"20130101_7b27b3474fe4cae04020f3f7bec1c052_gif\"\/><\/p>\n<p><a href=\"http:\/\/empowernetwork.com\/chris23\/blog\/natural-pain-relief\/ans\/\" rel=\"attachment wp-att-223\"><img loading=\"lazy\" decoding=\"async\" class=\"postContentImage\" alt=\"ANS\" src=\"https:\/\/cdn.empowernetwork.com\/user_images\/post\/2013\/02\/01\/e\/e5\/6d7e\/540_293_resize_20130201_ee56d7e4ee2c66baf2a12d94380712ad_gif.gif\" width=\"217\" height=\"300\" data-guid=\"20130201_ee56d7e4ee2c66baf2a12d94380712ad_gif\" style=\"max-width:540px;\"\/><\/a><\/p>\n<p>So, <strong>when a joint is not moving properly, especially if is in the spine, it has a detrimental effect on the brain, and then the rest of the body.<\/strong><\/p>\n<p>If you memorize the above, when a doctor or other skeptic asks you how chiropractic works, or they tell you it\u00a0doesn\u2019t\u00a0work, you can tell them the truth.<\/p>\n<blockquote>\n<p>\u201cMilne and Gorman proposed that much of humanity is suffering from decreased brain functioning due to decreased cerebral blood flow, that is so common that it is considered \u201cnormal\u201d, and that people are unaware that they are disabled by a \u201cmental illness\u201d which has a simple physical cause.\u201d<\/p>\n<p>This is from an article by Terrett, A.G. titled, Cerebral dysfunction: a theory to explain some of the effects of chiropractic manipulation.\u00a0 And published in Chiropractic Technique 1993; 5 (3)<\/p>\n<\/blockquote>\n<p>\u00a0<\/p>\n<h2>So who are Milne and Gorman?<\/h2>\n<p>Chiropractors?<\/p>\n<p>No , Milne and Gorman are Two Australian MD\u2019s who started manipulating cervical spines to cure headaches. They both began to see results not just in headaches, but other areas of brain function \u2013 vision, depression, reading ability, memory, alertness, energy and more. They found that the longer the patient was under care, the bigger \u201cthe list of conditions for which spinal manipulation was indicated.\u201d<\/p>\n<h2>Children also need to exercise<\/h2>\n<p><span><img loading=\"lazy\" decoding=\"async\" class=\"postContentImage\" alt=\"rules of health\" src=\"https:\/\/cdn.empowernetwork.com\/user_images\/post\/2013\/02\/01\/a\/ed\/02c3\/540_293_resize_20130201_aed02c3a935c784e41b5adc1d2fa7764_jpg.jpg\" width=\"300\" height=\"195\" data-guid=\"20130201_aed02c3a935c784e41b5adc1d2fa7764_jpg\" style=\"max-width:540px;\"\/><\/span><\/p>\n<blockquote>\n<p>\u201cWhat the developing brain needs for successful movement and cognitive growth is sufficient activation of this motor-cerebellar-vestibular system. Without it, problems in learning can arise, which include attention deficits, reading problems, emotional disregulation, weak memory skills, slow reflexes, lack of impulse control, and impaired or delayed writing skills.\u201d<\/p>\n<p>\u201cAmazingly, the part of the brain that processes movement is the same part of the brain that processes learning.\u201d<\/p>\n<p>Jensen, E. Brain-Based Learning: The new science of teaching and training. 2000<\/p>\n<\/blockquote>\n<p>R.M. Restak, author of \u201cThe Brain: The last frontier\u201d reports the findings of Dr Frank Pederson, Chief of the Section on Parent-Child Interaction of the National Institute of Child Health and Development. Comparing the effects of visual, auditory and movement stimulation on mental and psychomotor development, found that movement had the broadest, most far reaching positive effects.<\/p>\n<h2>The Big Picture<\/h2>\n<p>The Big Idea here is exercise, especially of the spine, is needed to be well and remain healthy in body and mind, young or old, and if your spine is not fully functional you cannot get the full benefits of exercise.<\/p>\n<p>Live Long and Prosper<\/p>\n<p>Chris<br \/>\np.s. if you want to know how to blog about your passion in a profitable way &#8211;\u00a0<a title=\"learn to blog\" href=\"\/?id=chris23\" target=\"_blank\">Learn\u00a0to Blog<\/a><\/p>\n<h3>Related Posts to Rules of Health:<\/h3>\n<p><a title=\"Good Posture, Rule Number 1 for Good Health\" href=\"http:\/\/empowernetwork.com\/chris23\/blog\/good-posture-rule-number-1-for-good-health\/\" target=\"_blank\">The Benefits of Good Posture<br \/><\/a><a title=\"Natural Pain Relief\" href=\"http:\/\/empowernetwork.com\/chris23\/blog\/natural-pain-relief\/\" target=\"_blank\">Natural Pain Relief<br \/><\/a><a title=\"Spinal Hygiene Exercises and Back Pain\" href=\"http:\/\/empowernetwork.com\/chris23\/blog\/spinal-hygiene-exercises-and-back-pain\/\" target=\"_blank\">Spinal Hygiene Exercises<\/a><\/p>\n<p><\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr Chris\u2019 Rules of Health: No.2 \u2013 Move I wrote this originally for patients at my clinic \u2013 the Pain Relief Centre. What is Your Image of Your Future Self? When most people think of themselves in the future they rarely imagine what is possible when you really look after yourself, like these two, both [&hellip;]<\/p>\n","protected":false},"author":2528,"featured_media":22,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/posts\/4","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/users\/2528"}],"replies":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/comments?post=4"}],"version-history":[{"count":1,"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/posts\/4\/revisions"}],"predecessor-version":[{"id":23,"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/posts\/4\/revisions\/23"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/media\/22"}],"wp:attachment":[{"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/media?parent=4"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/categories?post=4"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/empowernetwork.com\/chris23\/wp-json\/wp\/v2\/tags?post=4"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}