April 8, 2025 • 30 mins
In Episode 2 of Haque’s Health Hacks, Dr. Anita Haque of Haque Chiropractic is joined by her husband and longtime fitness expert, Don Parker, to discuss practical ways to stay active and injury-free. With nearly 50 years of fitness experience, Don shares his insights on staying consistent, adapting workouts for chronic pain, and finding motivation even on the toughest days. Together, Dr. Haque and Don explore how movement truly is medicine—and how small, sustainable habits can lead to lifelong health benefits.
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Don Parker (00:00):
There are things that you do every day that can
(00:04):
essentially be an exercise, butyou're doing it in the wrong
range of motion or your body istwisted.
So if you have the idea of whatyou want to work on, okay, you
just, whatever activity you'redoing throughout the day, pick
that muscle and there's anexercise.
(00:31):
you could do with that activity,contracting that muscle and
moving in the right range ofmotion to protect your back and
your joints.
Welcome to the Hawks HealthHacks podcast, your trusted
source for wellness, fitness andhealthy lifestyle insights.
We believe in empowering youwith knowledge to take control
of your health.
Join us as we explore thelatest in self-care, share
expert advice and guide you onyour journey to optimal
well-being.
(00:51):
Let's embark on this path to ahealthier you together.
Dr. Anita Haque (00:59):
Hi and welcome to my second episode of Hawk's
Health Podcast.
I am here today to discuss withmy husband, who is a fitness
expert and has influenced mylife greatly with exercise and
fitness and does so much withour day-to-day with our patients
(01:19):
.
But I have him here on thispodcast as my guest today so we
can kind of talk a little bitmore with you on how to get more
regimented with your exerciseand some hacks.
Maybe that can be implementedin your life.
So, dawn, thank you so much forcoming on.
Oh, it's a pleasure.
So I just want to dive in rightaway and, to our listeners, give
(01:41):
a little background about youthat you have been a lifelong
fitness advocate, working out,as you shared with me since you
were 14 years old, which changedthe trajectory of your life,
your journey with fitness andexercise, and I know that you
know when we first got togetherover 20 years ago.
How we got together was becauseyou had a personal training gym
(02:04):
next door to my chiropracticoffice, which led us to meet and
led us to work more closely onhelping people with fitness and
pain right.
So one of the biggest strugglesthat you and I hear in practice
and with patients and, I'm surewith your clients is, you know,
being consistent, right, try toget consistent.
Exercise so with your story andwealth of knowledge.
(02:27):
Why, would you say to ourlisteners, movement is so
essential for long-term health?
Don Parker (02:35):
Well, that's an easy one.
I mean, you know that oldsaying if you don't use it, you
lose it.
Well, that, in a lot of cases,is true.
So movement is essential,because if you stay stagnant,
you you're leading a sedentarylife and of course I I view this
as as a machine and we're allmachines, you know just like a
(02:57):
car.
If you leave a car stagnant fora long period of time, you know
the parts on it are going tostart wearing out and they're
not going to be operating theway they should be.
So it's the same thing with thehuman body.
I mean, you have to use it, youhave to move, you have to
create that blood flow, you know, and that's very important as
(03:19):
far as health goes.
Dr. Anita Haque (03:20):
And that's such a good point, because they say
like you should start your careven if you're not using it on a
regular, so it doesn't rust outRight, so kind of like you know
, and you don't want to rust.
No, we don't want to.
Now, if I can share with ourlisteners.
I think one of the biggestthings for me and getting
inspired with your consistencyand watching you, you know,
(03:42):
throughout our marriage of 20years is you are very consistent
with exercise and because ofthat if I could just add this
tip in, because you said youknow why is it so essential Most
of our listeners, if they'reactually watching you, you know,
on YouTube or you know,actually can see you.
You're 67 years old and youprobably, I know, look like
(04:05):
you're, probably, you know,maybe in your late forties,
early fifties.
I know that you get that allthe time People have their jaws
dropping, you know, open whenyou tell them your age or when I
tell them your age, becausethey can't believe how young you
look and how vibrant you areand how young you move.
So I would like to kind of addin there you know it's essential
because it's part of what keepsyou also from degenerating, you
(04:29):
know, moving something around.
And if you wouldn't agree, yeah, you tell me if you agree with
that.
Don Parker (04:37):
I do agree with that .
Movement is life, of course,and you know the more you move,
the more you work your musclesokay the more protection you're
going to have around your joints.
So that's very important also.
So exercise, that's what makesexercise so important and so
essential in your health.
(04:58):
Because of that, Absolutely.
Dr. Anita Haque (05:01):
And like I know that you, you know a lot of
people ask me too, like what arethe benefits for, you know,
regular movement?
As a doctor of chiropractic Ican list out so many scientific
things from you know,lubricating your joints, because
it's through movement that weget blood flow to our joints,
into our muscles, to preventing,you know, degeneration, which I
(05:22):
mentioned.
But if I was to say, one of thebiggest health benefits
personally for me, you know I'vealso been a lifelong exerciser
since I was 14 years of age andI found that, you know, my
perspective on why exercise isso important has changed, and
here's why I think, like a lotof people, I used to regard
(05:44):
exercise as a weight loss tool,and I know that you have also
gotten many clients to come seeyou.
They want to lose weight, yeahright, that's the main thing.
What's exercise right?
So I used to look at that.
You know, sometimes because ofmy own, you know issues with my
weight or with eating.
If I had a bad day of eatingwhen I was younger, I would tell
myself that's okay, I'm goingto burn this off on the
(06:05):
treadmill tomorrow, I'm going tomake a deficit of calories,
right, but as I've aged andgotten more mature, I've learned
that exercise really is not themain result or main goal isn't
weight loss.
The main goal is yourcardiovascular.
Your movement is medicine, it'syour joints and also it's for
(06:27):
the chemical releases of ourbody, the endorphins, the
dopamine things that are, youknow, antidepressant,
anti-anxiety is linked to justmovement, you know, without
having to take a pill per se,right.
So now, for me, movement, whyit's so essential, is because
what keeps me youthful, it keepsmy body strong and able to do
the things, things I need to doin terms of taking care of
(06:49):
patients and moving peoplearound.
So it keeps me healthy, itkeeps me strong, it keeps me
young.
Weight loss is is actuallyprobably more tied up into our
diet, which we'll talk about inanother future podcast, of
course podcast, of course, allabout food.
Don Parker (07:08):
Yeah.
So, Doc, is that some of thebiggest mistakes you see people
make leading to injury?
And exercising you know?
Categorizing their fitness toweight loss.
That's one of your big dealsright, absolutely.
Dr. Anita Haque (07:19):
And that's a great question about the
mistakes, because I think thefastest way a lot of people get
injured when they are exercising.
Actually, there's probably twomain things.
I would say maybe even three.
Ok, first is they're notwarming themselves up, and I
know you see this with me inoffice with our patients, right,
people come in after you know,trying, you know, maybe to run
(07:42):
or do something on the weekend,but you know they pulled a
muscle.
Why?
Well, you didn't warm up.
You don't even think aboutstretching and warming up your
body by just doing some simplestretches of the muscles you're
about to move, breathing andreleasing and kind of getting
that flexibility can definitelybe right.
So that's one big mistake.
The second mistake that I seefrequently is people who try to
(08:05):
go from zero to 100.
So perhaps this is the personwho has weight loss as their
goal and they maybe haven'tworked out in years, right, but
they're remembering themselvesto the time when they used to
work out and maybe they wereyoung and they were healthier
and they think that going in thegym they can do exactly what
they did 10 years ago.
So maybe they start lifting aheavier weight, maybe they, you
(08:27):
know, start to run from zero,not running for years, and then
boom, they hurt themselves.
So sometimes our ego can get inthe way of you know, taking
things one step at a time, whichcan lead to injury.
Don Parker (08:38):
Okay, that's true, that's true.
Dr. Anita Haque (08:40):
So that for sure, without stretching.
And then the third thing isknowing the difference between
hurt in a good way and hurt in abad way, because it's true, we
can lift weights and it hurts,right it's.
It's hard to lift, like youknow, heavy weight.
It's sometimes to to move yourjoints around when you haven't
moved around.
But there is a differencebetween good and bad pain.
(09:05):
And I would say to patients,frequently, if you're exercising
and you feel sharp pain, severepain, something that is
piercing and makes you feelangry, that's an alarm that I
need to stop what I'm doing Now.
if you feel soreness achiness,that this is just fatiguing,
this is just challenging.
That's some type of a good painyou want to work through.
So those are kind of themistakes of not listening to
your body, not warming yourselfup and then maybe hitting it too
(09:27):
too soon is what I find.
And don't you see that like?
I mean, what would you giveadvice to?
You know someone who's dealingwith injuries, for example, and
they still want to remain active, because I know that you get,
I'm sorry, people with chronicpain.
You know someone who's got achronic injury and they come and
see you, you know, for training.
How do you usually tell them tolike stay active and prevent
(09:50):
further injuries?
Don Parker (09:51):
Well, depending on the injury, okay the chronic
pain, you could just startreally slow, and you know what I
have band stretches that youcould do, many different kinds
of band stretches depending onwhere the injury is and what the
injury is.
There is also light yoga thatyou could do, which is essential
(10:12):
for stretching and stuff likethat.
Best way to go for chronic pain, you know, would probably be
swimming.
Swimming is an excellentexercise, you know, for overall
body strength.
So there's many things youcould do.
When you're hurting or havechronic pain, you know, to keep
(10:35):
yourself going, keep yourselfmobile.
Dr. Anita Haque (10:37):
And Dawn.
I think that's like kind ofwhat we try to tackle a little
bit with some of the thingswe've done together and maybe
our listeners don't know is.
You know, about 10 years ago,because of working together with
so many clients and patientswho suffered, for example, with
back pain and couldn't exercise,we put together three different
exercise routines for back painsufferers.
(10:58):
We gave specificstretching-like, slower-paced
exercises that were effective,which is obviously available on
Amazon Prime as well for anybodywho wants to maybe check out
our video.
And then now, as we worktogether on our fitness app,
infinite Athletes, there is theability, of course, as we put
together where you can chooseyou you know, if you're
(11:19):
rehabbing an injury, thencertain exercises would be more
geared for you.
And then also in the app wehave stretches and things that
will be a little bit moreconducive for someone who is
maybe dealing with a chronicinjury or some sort of ache and
pain that still wants to gethealthy movement in so, doc, do
you have any specific exercisesthat you recommend for improving
(11:40):
back pain?
I do and I know you know what myanswer is.
But for our listeners, if I wasto simplify, you know, if
you're having back pain and youwant to strengthen and of course
you know one size doesn't fitall you might want to.
You know my disclaimer.
Speak to your doctor, I'm notexamining maybe all of our
listeners here, but one of thebiggest things that I say to
(12:07):
patients is anytime you're goingto be maybe hurting your back
or you want to protect your back, you have a back brace that you
are living in constantly.
What is this back brace that weall have?
That is our core.
So every time you tighten yourcore, we tighten our core.
Our core is the muscles thatare not just your abs, but
they're also the muscles that goall the way towards the back of
the spine.
(12:27):
So it's all the muscles thatsurround the front and back of
the spine.
So it includes your abs,includes the deeper tissues,
includes the spinal muscles.
So as soon as you tighten yourstomach and if you do as a
listener right now, just suck itin right now with me.
As soon as you suck it in,you'll feel all those core
muscles engage and so bend over,grab a weight.
But if you first tightened yourcore, you're more likely to
(12:50):
protect your back and strengthenyour back while you're
performing that exercise.
Even the simple act of likebicep curls, if it hurts your
lower back.
If you tightened your your coreand then did the bicep curls,
you might actually preventhurting your lower back.
So that is kind of the biggestthing is just kind of using your
back, brace your core.
And then the second exercisethat's really really simple to
(13:11):
strengthen that core would bethe cat cow exercise.
I know I've done many videos onYouTube for patients.
It's also in our app how to dothe cat cow, which is you're on
your hands and knees and you'rearching your lower back and
you're flexing your back At thesame time.
You're kind of doing this catcobra.
You can do it seated, you couldalso do it laying down.
So that's probably one of thebiggest, most effective
(13:32):
exercises to strengthen the back.
Don Parker (13:34):
Very good, and that's good for working your abs
all day long too.
You could actually, you know,work the abs throughout the day.
Dr. Anita Haque (13:42):
And you get more calorie burn out of it.
Now, I know that we hear thisoften Dawn like and that is
probably even some of ourlisteners might feel like you
want to exercise right, theintentions are good, it's part
of the goal plan even maybe thebeginning of the year, beginning
of the month, beginning of theweek, right plan, even maybe the
beginning of the year,beginning of the month,
beginning of the week, right butit's hard to fit it in right.
(14:03):
A lot of our clients, patients,say they want to do it but
they're just so busy and the daygets away with, you know,
without them even getting achance to get movement in.
So what do you usuallyrecommend to clients and
patients of ours that tell youthat they're just so busy to get
that exercise in?
Don Parker (14:17):
What's a good tip oh , there's no excuse for not
working out.
I mean, you can work outthroughout the day doing your
everyday activities, you know,doing housework, vacuuming, you
know, and there are things thatyou do every day that can
essentially be an exercise, butyou're doing it in the wrong
(14:37):
range of motion or your body istwisted.
So if you have the idea of whatyou want to work on, okay, you
just, whatever activity you'redoing throughout the day, pick
that muscle and there's anexercise you could do with that
activity contracting that muscleand moving in the right range
(14:58):
of motion to protect your backand your joints.
Dr. Anita Haque (15:01):
That's a good point, don.
Like you said, like evenhousework, and it's making me
think of like vacuuming, forexample.
Right, like if someone'svacuuming, they could you know
if they put themselves in theright range of motion and have
the thought process of that.
Am I going to make this into aworkout while I clean that house
?
Kind of lunge, you know yourlegs and alternate them to get
more of a workout while I cleanthat house kind of lunge, you
(15:22):
know your legs and alternatethem to get more of a workout
while you're cleaning the house.
Is that kind of what you mean?
Don Parker (15:23):
Yeah, oh, absolutely .
Because, by the way, exerciseand contracting muscles and
working out is 75 to 80% mentalanyway.
So if you're mentally thinkingabout that muscle while you're
doing some chore or while you'redoing a work activity or
sitting at your desk or even onyour phone, okay, there are
(15:46):
things that you could do tocontract that muscle without
injuring that area.
Dr. Anita Haque (15:53):
And you know, even like you said, it's like if
you just think about it, youknow you don't have to spend
hours in the gym, right, likepeople can get small, short
bursts of activity.
That increases their endorphins, increases their heart rate,
whether it's a 10 minute walk orparking maybe further away from
the entrance of the building,you know to get that, you know
(16:14):
activity and so all of thatmatters, even if they're not
hitting the gym for a full houror getting outside for a full
hour, like even the 10 minutesat lunch break.
Or I also sometimes recommend topatients you know why don't if
you're sedentary you're sittingat the computer all day can you
take a phone call or a meetingstanding up.
You know that would also besuffice for getting some more
(16:37):
activity versus nothing.
Don Parker (16:39):
Yeah, 15 or 20 minutes of workout or movement
each day is way better than atwo and a half hour, three hour
visit to the gym, and then youdon't show up again for another
week or so.
So when you do, when you dothat, it's like starting over
again.
But consistency is what we'vebeen talking about.
Dr. Anita Haque (17:00):
Consistency is the key.
Right and that's the hardestpart is the start stop and not
being consistent.
So even if someone can getconsistent with little bits of
movement, it's a great way tostart getting more movement
going versus not Now I do wantto switch gears, if that's okay
with you, dawn, and ask you moreof a personal question, because
you know, when we first metover 20 years ago and I
(17:25):
introduced myself as thechiropractor next door and that
I was happy to you know, helpany of your clients that might
need some help, you know, withinjuries or back pain or neck
pain, shoulder pain.
But one thing that you hadalerted to me at the time and I
think you're 45 or 46 years oldit was that you had never been
adjusted, you had not been to achiropractor before, which blew
(17:47):
me like blew my mind, becauseI'm like, how are you referring
people and you have noexperience, as you know, tight
and fit as you are, withchiropractic?
It kind of like shocked me.
So I guess my question for youis you know, how do you feel
chiropractic has played a role,even for you in terms of you
know helping, and how does ithelp people recover from
(18:09):
injuries, enhance theirperformance, or how did that
actually work out for you?
And I know that you're maybebiased because you're married to
me, but I would love to trulyknow what that means.
Don Parker (18:19):
Well, I wasn't married to you then, and my
thing about that is you know howyou work out and you take care
of other people and you totallyforget about yourself, because
you're doing things for otherpeople, okay, and you think,
okay, you'll wait on your ownhealth status or your own.
You know health issues.
(18:42):
So that's what happened to me,and you know what has made a
difference in my life.
I would work out and I wouldstruggle through workouts
because, you know, maybe myjoints were out of alignment and
I didn't even know this at thetime, but I'm thinking, oh, I'm
just too sore or what have you.
But after getting adjusted andgoing through that process, it
(19:09):
clicked.
This is what I needed and youknow, moving my joints back into
the proper place allowed me towork out better.
Not only that, it allowed me tosleep better, because I wasn't
getting enough sleep each night.
And I would say, you know and Itold you this a while ago my
first week of adjustments withyou was the first time I slept
(19:32):
through the night in years.
So my hat's off to you andchiropractic for helping me with
that.
Dr. Anita Haque (19:39):
Not me, it's chiropractic, I just do the well
you, you well, you're mychiropractor.
So so much Um, but yeah no, andI remember that one of the
things that you had also sharedwith me, too, was, like when we
first met, you were taking likeaspirin or Tylenol like on a
regular for your aches and painsand your joints.
(19:59):
That you just got used to doing, and now I don't even think we
have aspirin or talanol at home,like it's been years very, very
, very good point.
Don Parker (20:07):
I was going through a bottle of advil almost every
month and it was crazy becauseit started.
It stopped helping me, you know.
So I haven't taken advil inyears, you know, and that's
because of chiropractic.
I haven't taken any, you know,pain meds in years.
So that is a huge, hugeaccomplishment in my life.
(20:32):
This is, it's just aneye-opening accomplishment.
Dr. Anita Haque (20:37):
And I think, like you and I have discovered,
you know from my experience interms of how chiropractic really
helps more with someone who istrying to work out or become
more athletic, even if they'renot an athlete or they're
rehabbing an injury is whatpeople don't realize is if your
joints aren't moving correctlyand then you try to strengthen
(20:57):
them on like a bad structure,then you're kind of asking for
aches and pains and furtherinjury.
Yeah, and getting getting thingsaligned is not just about the
alignment is that, it's moreabout the brain's ability to
communicate with the body.
And that's because the nervoussystem, the spinal cord and the
nerves are inside the spineright.
(21:20):
So if something's off, kilterand it irritates one of the
nerves in there, that can affectthe function or the
communication from the brain tothat nerve, which might impact
the calf muscle or the, you know, the quadriceps muscle or maybe
the triceps muscle.
So everything is interconnected.
So when you have properstructure you're more likely to
have better function, and whenyou have better function you can
(21:43):
do all the activities,including your exercise, that
much more effective, right?
So I know that you and I aregoing to hopefully empower our
listeners today with you know,what we struggle with is getting
consistent.
So what do you think would be agreat tip, a fitness hack that
(22:03):
you can share to our listenerstoday with your depth of
knowledge and experience over,almost, you know, 50 years of
working out and training otherpeople?
Don Parker (22:12):
Oh, my fitness hack.
Well, I would say that you needmore than one fitness hack.
You can't have just one,because that one will wear out
on you in a minute.
You can't have just one becausethat one will wear out on you
in a minute.
I always think, well, if Idon't work out, how am I going
(22:35):
to feel?
I'm going to be sorry, I didn'tdo it?
Who's ever worked out before, orwho has worked out in the past
or has worked out before andsaid, oh, I hate that I worked
out in the past?
Or has worked out before andsaid, oh, I hate that I worked
out.
It's always I hate that Ididn't work out, I hate that I
didn't work out.
So, in thinking in that way,you're more likely to do it than
(22:59):
not.
Okay, and it's the littlethings you know.
Like you said, you don't haveto spend two and a half hours or
three hours in the gym.
You can do little bits of aworkout each and every day and
get consistent with it.
So that's the biggest hack Icould tell people is if they're
struggling to work out andstruggling with being consistent
with it.
(23:20):
So start somewhere, start small,start somewhere small,
absolutely, and you know, tellyourself would I feel better if
I don't, or would I feel betterif I do?
Dr. Anita Haque (23:32):
Ask a good question for yourself, yeah.
Don Parker (23:34):
Ask that question to yourself, and, and the answer
is always the same I'll feelbetter if I do.
You know, it's just gettingstarted.
That's the whole idea.
Dr. Anita Haque (23:44):
Well, I got to tell you I can't remember any
time in my years of working outsince, like I said, I was 14,
right, so over 30 years now I amme regretting a workout, but I
can definitely recall manyregrets of days that I didn't
work out and feeling that guilt.
Don Parker (24:02):
And you regret it.
Dr. Anita Haque (24:03):
Yeah, that's a good point is like are you gonna
regret it to do it or you'regonna regret not doing it?
Right, who is it doing it?
Don Parker (24:11):
so um great hack so if you have that kind of
positive attitude, you're morethan likely to be consistent in
a workout routine and get a get.
Get a small routine foryourself that you could live
with and that's easy for you.
And trust me, once you do theeasy stuff on a consistent basis
(24:32):
, it'll make you want to do moreand harder stuff.
Dr. Anita Haque (24:36):
And I think that's a really good point,
because sometimes we skip theeasy, because we think it's not
that impactful that it's easy toget it all or easy not to do as
well, but it's always thoselittle things which I discussed
in my first podcast.
It's always the little thingsthat can move the needle and it
compounds over time to reallymaking that bigger impact.
(24:56):
If there was probably, you know, one simple actionable tip or
health hack that I wouldprobably share to help empower
our listeners to get moremovement, and I would like to
kind of share my health hack andI do work out, as you know,
dawn, we work out regularly four, five five days a week.
(25:17):
We're really consistent overmany, many years and I still
struggle.
I still struggle to feelmotivated and I remember that if
someone who's regular workingout and they struggle to be
motivated to work out, thatpeople who don't work out
regularly are definitelystruggling to stay motivated or
to get motivated to get moving.
So one of my biggest things, Itell myself, is two things I
(25:41):
know.
Okay, one I often say this toyou, dawn, out loud when we're
both dreading a workout is youknow what I get to do this
versus I have to do this, I haveto work out.
I've started to switch myperspective and thinking that
how lucky, how grateful am Ithat I get to move my body this
way.
I get to get it stronger.
(26:02):
I get I'm able to do thisbecause I am very aware just
from patients I take care ofthat probably would wish that
they could do some of theactivities or move their bodies
in ways that they aren't able toright now.
Think of the paraplegic, thatextreme example, who wishes they
could go out for a walk.
So sometimes I have to remindmyself when I'm dreading a
(26:22):
workout, you know, just a littleperspective shift and the
second health hack that's reallyimportant that I also use on a
regular basis to get myself towork out, you know, because I
can talk myself out of it justlike anyone else is get to 10
minutes, the power of 10.
And here's what the power of 10is.
The power of 10.
(26:47):
And here's what the power of 10is Scientifically, biochemistry
changes when we get our heartrate up after 10 minutes
somewhere between seven to 10minutes for most of us humans.
When we're pushing ourselves tobreathe harder, you know, to
start moving.
Whether it's a power walk,whether it's, you know, doing
pushups, whatever it may be,that's getting our heart rate up
.
The first 10 minutes areusually painful and that's
because your chemistry is going.
So after about seven, eightminutes, guess what happens?
(27:10):
The endorphins start going, thedopamine starts going, your
chemistry, the hormones startchanging and what those that
chemistry is is, it starts tomake you feel better.
It actually starts to help youenjoy the exercise more.
I know this firsthand everysingle time and I know you, dawn
, know this too, because we talkabout it.
Don Parker (27:29):
I do and I get to work out with you also.
You know that is one of my gooddeals, my good hacks, but I
have to admit sometimes it takesme 15 to 20 minutes to get that
going.
But yes, you're absolutelyright about that.
Dr. Anita Haque (27:45):
But I always say like, if you're, if you're
listening here today and youwant to start and you can talk
yourself out of it.
We all can as humans.
Right, our brains can give usan excuse to not do something.
Just think of the power of 10.
Can I just do 10 minutes?
And if you just did 10 minutesof movement, those short spurts,
I guarantee that 10 will expandbecause you'll feel better at
(28:09):
10 minutes to do more if yougive yourself the time to do
more.
And then, like you said, dawn,earlier, you know it builds.
Once you start doing stuff itstarts to get easier.
You want to do more becauseit's like progress.
You feel the progress Exactlyand it's a good reminder.
Don Parker (28:23):
You want to do more.
Yes.
Dr. Anita Haque (28:26):
So that would definitely, I think, be a game
changer if you use it, becauseit's absolutely a game changer
for me.
Even at this point, like I said, still have to coax myself into
working out and change myperspective on a day-to-day
basis.
Don Parker (28:40):
We both do.
Yeah, I do too.
Dr. Anita Haque (28:43):
I have to motivate myself.
Hey, that's why we have eachother and that's why we're here
today on this podcast, hoping tomotivate our listeners to know
that you got to start somewhereand starting small is still a
great start.
So hopefully, you know, ifyou're struggling with exercise,
you're not sure where to start,you can have access to, you
(29:04):
know, getting a little bit oflike 10 minutes in getting some
stretching, warm your body up,start where you are and, you
know, consider having a healthprofessional help you if you're
uncertain, from trainers,physical therapists,
chiropractic.
Our fitness app, InfiniteAthletes, is also another great
place if you're not certain andyou want some more guided help
from the two of us.
(29:25):
We're happy to help peoplebecause we know movement is
medicine and so hopefully peoplewill put that more into their
lives on a day-to-day basis it'salways good to have a partner
that's a good one too.
Yeah, hold you accountable right, just like we have, but yeah,
and that's what the app is abouttoo, so so we hold each other
accountable, so right on.
(29:45):
Thank you so much.
This was great to have yourexpertise and, like I said,
you've always been aninspiration to me and knowing
that age is just a number.
Your youth and your vitality isbased on how well you move, how
well you take care of yourself.
So thank you for being such anexample and inspiration.
Don Parker (30:04):
Well, thank you for having me.
Yes, absolutely, it's mypleasure.
Dr. Anita Haque (30:08):
Well, you know, if I didn't, I'd get in trouble
with our marriage.
I had to have you on.
Don Parker (30:11):
No, I'm kidding, oh you know that, so yes, this was
fun.
Dr. Anita Haque (30:19):
Well, thank you so much again and thank you
listeners.
We were so happy to have youhere and hopefully you gain
something out of this today withour health hacks.
Don Parker (30:32):
Thank you for tuning in to the Hawks Health Hacks
podcast.
We hope today's discussion hasprovided valuable insights into
achieving and maintaining yourhealth.
Remember your well-being is ourpriority.
Visit us at hotchiropracticcomor call 925-960-1960 to learn
(30:52):
more or schedule an appointment.
There are things that you do every day that can
(00:04):
essentially be an exercise, butyou're doing it in the wrong
range of motion or your body istwisted.
So if you have the idea of whatyou want to work on, okay, you
just, whatever activity you'redoing throughout the day, pick
that muscle and there's anexercise.
(00:31):
you could do with that activity,contracting that muscle and
moving in the right range ofmotion to protect your back and
your joints.
Welcome to the Hawks HealthHacks podcast, your trusted
source for wellness, fitness andhealthy lifestyle insights.
We believe in empowering youwith knowledge to take control
of your health.
Join us as we explore thelatest in self-care, share
expert advice and guide you onyour journey to optimal
well-being.
(00:51):
Let's embark on this path to ahealthier you together.
Dr. Anita Haque (00:59):
Hi and welcome to my second episode of Hawk's
Health Podcast.
I am here today to discuss withmy husband, who is a fitness
expert and has influenced mylife greatly with exercise and
fitness and does so much withour day-to-day with our patients
(01:19):
.
But I have him here on thispodcast as my guest today so we
can kind of talk a little bitmore with you on how to get more
regimented with your exerciseand some hacks.
Maybe that can be implementedin your life.
So, dawn, thank you so much forcoming on.
Oh, it's a pleasure.
So I just want to dive in rightaway and, to our listeners, give
(01:41):
a little background about youthat you have been a lifelong
fitness advocate, working out,as you shared with me since you
were 14 years old, which changedthe trajectory of your life,
your journey with fitness andexercise, and I know that you
know when we first got togetherover 20 years ago.
How we got together was becauseyou had a personal training gym
(02:04):
next door to my chiropracticoffice, which led us to meet and
led us to work more closely onhelping people with fitness and
pain right.
So one of the biggest strugglesthat you and I hear in practice
and with patients and, I'm surewith your clients is, you know,
being consistent, right, try toget consistent.
Exercise so with your story andwealth of knowledge.
(02:27):
Why, would you say to ourlisteners, movement is so
essential for long-term health?
Don Parker (02:35):
Well, that's an easy one.
I mean, you know that oldsaying if you don't use it, you
lose it.
Well, that, in a lot of cases,is true.
So movement is essential,because if you stay stagnant,
you you're leading a sedentarylife and of course I I view this
as as a machine and we're allmachines, you know just like a
(02:57):
car.
If you leave a car stagnant fora long period of time, you know
the parts on it are going tostart wearing out and they're
not going to be operating theway they should be.
So it's the same thing with thehuman body.
I mean, you have to use it, youhave to move, you have to
create that blood flow, you know, and that's very important as
(03:19):
far as health goes.
Dr. Anita Haque (03:20):
And that's such a good point, because they say
like you should start your careven if you're not using it on a
regular, so it doesn't rust outRight, so kind of like you know
, and you don't want to rust.
No, we don't want to.
Now, if I can share with ourlisteners.
I think one of the biggestthings for me and getting
inspired with your consistencyand watching you, you know,
(03:42):
throughout our marriage of 20years is you are very consistent
with exercise and because ofthat if I could just add this
tip in, because you said youknow why is it so essential Most
of our listeners, if they'reactually watching you, you know,
on YouTube or you know,actually can see you.
You're 67 years old and youprobably, I know, look like
(04:05):
you're, probably, you know,maybe in your late forties,
early fifties.
I know that you get that allthe time People have their jaws
dropping, you know, open whenyou tell them your age or when I
tell them your age, becausethey can't believe how young you
look and how vibrant you areand how young you move.
So I would like to kind of addin there you know it's essential
because it's part of what keepsyou also from degenerating, you
(04:29):
know, moving something around.
And if you wouldn't agree, yeah, you tell me if you agree with
that.
Don Parker (04:37):
I do agree with that .
Movement is life, of course,and you know the more you move,
the more you work your musclesokay the more protection you're
going to have around your joints.
So that's very important also.
So exercise, that's what makesexercise so important and so
essential in your health.
(04:58):
Because of that, Absolutely.
Dr. Anita Haque (05:01):
And like I know that you, you know a lot of
people ask me too, like what arethe benefits for, you know,
regular movement?
As a doctor of chiropractic Ican list out so many scientific
things from you know,lubricating your joints, because
it's through movement that weget blood flow to our joints,
into our muscles, to preventing,you know, degeneration, which I
(05:22):
mentioned.
But if I was to say, one of thebiggest health benefits
personally for me, you know I'vealso been a lifelong exerciser
since I was 14 years of age andI found that, you know, my
perspective on why exercise isso important has changed, and
here's why I think, like a lotof people, I used to regard
(05:44):
exercise as a weight loss tool,and I know that you have also
gotten many clients to come seeyou.
They want to lose weight, yeahright, that's the main thing.
What's exercise right?
So I used to look at that.
You know, sometimes because ofmy own, you know issues with my
weight or with eating.
If I had a bad day of eatingwhen I was younger, I would tell
myself that's okay, I'm goingto burn this off on the
(06:05):
treadmill tomorrow, I'm going tomake a deficit of calories,
right, but as I've aged andgotten more mature, I've learned
that exercise really is not themain result or main goal isn't
weight loss.
The main goal is yourcardiovascular.
Your movement is medicine, it'syour joints and also it's for
(06:27):
the chemical releases of ourbody, the endorphins, the
dopamine things that are, youknow, antidepressant,
anti-anxiety is linked to justmovement, you know, without
having to take a pill per se,right.
So now, for me, movement, whyit's so essential, is because
what keeps me youthful, it keepsmy body strong and able to do
the things, things I need to doin terms of taking care of
(06:49):
patients and moving peoplearound.
So it keeps me healthy, itkeeps me strong, it keeps me
young.
Weight loss is is actuallyprobably more tied up into our
diet, which we'll talk about inanother future podcast, of
course podcast, of course, allabout food.
Don Parker (07:08):
Yeah.
So, Doc, is that some of thebiggest mistakes you see people
make leading to injury?
And exercising you know?
Categorizing their fitness toweight loss.
That's one of your big dealsright, absolutely.
Dr. Anita Haque (07:19):
And that's a great question about the
mistakes, because I think thefastest way a lot of people get
injured when they are exercising.
Actually, there's probably twomain things.
I would say maybe even three.
Ok, first is they're notwarming themselves up, and I
know you see this with me inoffice with our patients, right,
people come in after you know,trying, you know, maybe to run
(07:42):
or do something on the weekend,but you know they pulled a
muscle.
Why?
Well, you didn't warm up.
You don't even think aboutstretching and warming up your
body by just doing some simplestretches of the muscles you're
about to move, breathing andreleasing and kind of getting
that flexibility can definitelybe right.
So that's one big mistake.
The second mistake that I seefrequently is people who try to
(08:05):
go from zero to 100.
So perhaps this is the personwho has weight loss as their
goal and they maybe haven'tworked out in years, right, but
they're remembering themselvesto the time when they used to
work out and maybe they wereyoung and they were healthier
and they think that going in thegym they can do exactly what
they did 10 years ago.
So maybe they start lifting aheavier weight, maybe they, you
(08:27):
know, start to run from zero,not running for years, and then
boom, they hurt themselves.
So sometimes our ego can get inthe way of you know, taking
things one step at a time, whichcan lead to injury.
Don Parker (08:38):
Okay, that's true, that's true.
Dr. Anita Haque (08:40):
So that for sure, without stretching.
And then the third thing isknowing the difference between
hurt in a good way and hurt in abad way, because it's true, we
can lift weights and it hurts,right it's.
It's hard to lift, like youknow, heavy weight.
It's sometimes to to move yourjoints around when you haven't
moved around.
But there is a differencebetween good and bad pain.
(09:05):
And I would say to patients,frequently, if you're exercising
and you feel sharp pain, severepain, something that is
piercing and makes you feelangry, that's an alarm that I
need to stop what I'm doing Now.
if you feel soreness achiness,that this is just fatiguing,
this is just challenging.
That's some type of a good painyou want to work through.
So those are kind of themistakes of not listening to
your body, not warming yourselfup and then maybe hitting it too
(09:27):
too soon is what I find.
And don't you see that like?
I mean, what would you giveadvice to?
You know someone who's dealingwith injuries, for example, and
they still want to remain active, because I know that you get,
I'm sorry, people with chronicpain.
You know someone who's got achronic injury and they come and
see you, you know, for training.
How do you usually tell them tolike stay active and prevent
(09:50):
further injuries?
Don Parker (09:51):
Well, depending on the injury, okay the chronic
pain, you could just startreally slow, and you know what I
have band stretches that youcould do, many different kinds
of band stretches depending onwhere the injury is and what the
injury is.
There is also light yoga thatyou could do, which is essential
(10:12):
for stretching and stuff likethat.
Best way to go for chronic pain, you know, would probably be
swimming.
Swimming is an excellentexercise, you know, for overall
body strength.
So there's many things youcould do.
When you're hurting or havechronic pain, you know, to keep
(10:35):
yourself going, keep yourselfmobile.
Dr. Anita Haque (10:37):
And Dawn.
I think that's like kind ofwhat we try to tackle a little
bit with some of the thingswe've done together and maybe
our listeners don't know is.
You know, about 10 years ago,because of working together with
so many clients and patientswho suffered, for example, with
back pain and couldn't exercise,we put together three different
exercise routines for back painsufferers.
(10:58):
We gave specificstretching-like, slower-paced
exercises that were effective,which is obviously available on
Amazon Prime as well for anybodywho wants to maybe check out
our video.
And then now, as we worktogether on our fitness app,
infinite Athletes, there is theability, of course, as we put
together where you can chooseyou you know, if you're
(11:19):
rehabbing an injury, thencertain exercises would be more
geared for you.
And then also in the app wehave stretches and things that
will be a little bit moreconducive for someone who is
maybe dealing with a chronicinjury or some sort of ache and
pain that still wants to gethealthy movement in so, doc, do
you have any specific exercisesthat you recommend for improving
(11:40):
back pain?
I do and I know you know what myanswer is.
But for our listeners, if I wasto simplify, you know, if
you're having back pain and youwant to strengthen and of course
you know one size doesn't fitall you might want to.
You know my disclaimer.
Speak to your doctor, I'm notexamining maybe all of our
listeners here, but one of thebiggest things that I say to
(12:07):
patients is anytime you're goingto be maybe hurting your back
or you want to protect your back, you have a back brace that you
are living in constantly.
What is this back brace that weall have?
That is our core.
So every time you tighten yourcore, we tighten our core.
Our core is the muscles thatare not just your abs, but
they're also the muscles that goall the way towards the back of
the spine.
(12:27):
So it's all the muscles thatsurround the front and back of
the spine.
So it includes your abs,includes the deeper tissues,
includes the spinal muscles.
So as soon as you tighten yourstomach and if you do as a
listener right now, just suck itin right now with me.
As soon as you suck it in,you'll feel all those core
muscles engage and so bend over,grab a weight.
But if you first tightened yourcore, you're more likely to
(12:50):
protect your back and strengthenyour back while you're
performing that exercise.
Even the simple act of likebicep curls, if it hurts your
lower back.
If you tightened your your coreand then did the bicep curls,
you might actually preventhurting your lower back.
So that is kind of the biggestthing is just kind of using your
back, brace your core.
And then the second exercisethat's really really simple to
(13:11):
strengthen that core would bethe cat cow exercise.
I know I've done many videos onYouTube for patients.
It's also in our app how to dothe cat cow, which is you're on
your hands and knees and you'rearching your lower back and
you're flexing your back At thesame time.
You're kind of doing this catcobra.
You can do it seated, you couldalso do it laying down.
So that's probably one of thebiggest, most effective
(13:32):
exercises to strengthen the back.
Don Parker (13:34):
Very good, and that's good for working your abs
all day long too.
You could actually, you know,work the abs throughout the day.
Dr. Anita Haque (13:42):
And you get more calorie burn out of it.
Now, I know that we hear thisoften Dawn like and that is
probably even some of ourlisteners might feel like you
want to exercise right, theintentions are good, it's part
of the goal plan even maybe thebeginning of the year, beginning
of the month, beginning of theweek, right plan, even maybe the
beginning of the year,beginning of the month,
beginning of the week, right butit's hard to fit it in right.
(14:03):
A lot of our clients, patients,say they want to do it but
they're just so busy and the daygets away with, you know,
without them even getting achance to get movement in.
So what do you usuallyrecommend to clients and
patients of ours that tell youthat they're just so busy to get
that exercise in?
Don Parker (14:17):
What's a good tip oh , there's no excuse for not
working out.
I mean, you can work outthroughout the day doing your
everyday activities, you know,doing housework, vacuuming, you
know, and there are things thatyou do every day that can
essentially be an exercise, butyou're doing it in the wrong
(14:37):
range of motion or your body istwisted.
So if you have the idea of whatyou want to work on, okay, you
just, whatever activity you'redoing throughout the day, pick
that muscle and there's anexercise you could do with that
activity contracting that muscleand moving in the right range
(14:58):
of motion to protect your backand your joints.
Dr. Anita Haque (15:01):
That's a good point, don.
Like you said, like evenhousework, and it's making me
think of like vacuuming, forexample.
Right, like if someone'svacuuming, they could you know
if they put themselves in theright range of motion and have
the thought process of that.
Am I going to make this into aworkout while I clean that house
?
Kind of lunge, you know yourlegs and alternate them to get
more of a workout while I cleanthat house kind of lunge, you
(15:22):
know your legs and alternatethem to get more of a workout
while you're cleaning the house.
Is that kind of what you mean?
Don Parker (15:23):
Yeah, oh, absolutely .
Because, by the way, exerciseand contracting muscles and
working out is 75 to 80% mentalanyway.
So if you're mentally thinkingabout that muscle while you're
doing some chore or while you'redoing a work activity or
sitting at your desk or even onyour phone, okay, there are
(15:46):
things that you could do tocontract that muscle without
injuring that area.
Dr. Anita Haque (15:53):
And you know, even like you said, it's like if
you just think about it, youknow you don't have to spend
hours in the gym, right, likepeople can get small, short
bursts of activity.
That increases their endorphins, increases their heart rate,
whether it's a 10 minute walk orparking maybe further away from
the entrance of the building,you know to get that, you know
(16:14):
activity and so all of thatmatters, even if they're not
hitting the gym for a full houror getting outside for a full
hour, like even the 10 minutesat lunch break.
Or I also sometimes recommend topatients you know why don't if
you're sedentary you're sittingat the computer all day can you
take a phone call or a meetingstanding up.
You know that would also besuffice for getting some more
(16:37):
activity versus nothing.
Don Parker (16:39):
Yeah, 15 or 20 minutes of workout or movement
each day is way better than atwo and a half hour, three hour
visit to the gym, and then youdon't show up again for another
week or so.
So when you do, when you dothat, it's like starting over
again.
But consistency is what we'vebeen talking about.
Dr. Anita Haque (17:00):
Consistency is the key.
Right and that's the hardestpart is the start stop and not
being consistent.
So even if someone can getconsistent with little bits of
movement, it's a great way tostart getting more movement
going versus not Now I do wantto switch gears, if that's okay
with you, dawn, and ask you moreof a personal question, because
you know, when we first metover 20 years ago and I
(17:25):
introduced myself as thechiropractor next door and that
I was happy to you know, helpany of your clients that might
need some help, you know, withinjuries or back pain or neck
pain, shoulder pain.
But one thing that you hadalerted to me at the time and I
think you're 45 or 46 years oldit was that you had never been
adjusted, you had not been to achiropractor before, which blew
(17:47):
me like blew my mind, becauseI'm like, how are you referring
people and you have noexperience, as you know, tight
and fit as you are, withchiropractic?
It kind of like shocked me.
So I guess my question for youis you know, how do you feel
chiropractic has played a role,even for you in terms of you
know helping, and how does ithelp people recover from
(18:09):
injuries, enhance theirperformance, or how did that
actually work out for you?
And I know that you're maybebiased because you're married to
me, but I would love to trulyknow what that means.
Don Parker (18:19):
Well, I wasn't married to you then, and my
thing about that is you know howyou work out and you take care
of other people and you totallyforget about yourself, because
you're doing things for otherpeople, okay, and you think,
okay, you'll wait on your ownhealth status or your own.
You know health issues.
(18:42):
So that's what happened to me,and you know what has made a
difference in my life.
I would work out and I wouldstruggle through workouts
because, you know, maybe myjoints were out of alignment and
I didn't even know this at thetime, but I'm thinking, oh, I'm
just too sore or what have you.
But after getting adjusted andgoing through that process, it
(19:09):
clicked.
This is what I needed and youknow, moving my joints back into
the proper place allowed me towork out better.
Not only that, it allowed me tosleep better, because I wasn't
getting enough sleep each night.
And I would say, you know and Itold you this a while ago my
first week of adjustments withyou was the first time I slept
(19:32):
through the night in years.
So my hat's off to you andchiropractic for helping me with
that.
Dr. Anita Haque (19:39):
Not me, it's chiropractic, I just do the well
you, you well, you're mychiropractor.
So so much Um, but yeah no, andI remember that one of the
things that you had also sharedwith me, too, was, like when we
first met, you were taking likeaspirin or Tylenol like on a
regular for your aches and painsand your joints.
(19:59):
That you just got used to doing, and now I don't even think we
have aspirin or talanol at home,like it's been years very, very
, very good point.
Don Parker (20:07):
I was going through a bottle of advil almost every
month and it was crazy becauseit started.
It stopped helping me, you know.
So I haven't taken advil inyears, you know, and that's
because of chiropractic.
I haven't taken any, you know,pain meds in years.
So that is a huge, hugeaccomplishment in my life.
(20:32):
This is, it's just aneye-opening accomplishment.
Dr. Anita Haque (20:37):
And I think, like you and I have discovered,
you know from my experience interms of how chiropractic really
helps more with someone who istrying to work out or become
more athletic, even if they'renot an athlete or they're
rehabbing an injury is whatpeople don't realize is if your
joints aren't moving correctlyand then you try to strengthen
(20:57):
them on like a bad structure,then you're kind of asking for
aches and pains and furtherinjury.
Yeah, and getting getting thingsaligned is not just about the
alignment is that, it's moreabout the brain's ability to
communicate with the body.
And that's because the nervoussystem, the spinal cord and the
nerves are inside the spineright.
(21:20):
So if something's off, kilterand it irritates one of the
nerves in there, that can affectthe function or the
communication from the brain tothat nerve, which might impact
the calf muscle or the, you know, the quadriceps muscle or maybe
the triceps muscle.
So everything is interconnected.
So when you have properstructure you're more likely to
have better function, and whenyou have better function you can
(21:43):
do all the activities,including your exercise, that
much more effective, right?
So I know that you and I aregoing to hopefully empower our
listeners today with you know,what we struggle with is getting
consistent.
So what do you think would be agreat tip, a fitness hack that
(22:03):
you can share to our listenerstoday with your depth of
knowledge and experience over,almost, you know, 50 years of
working out and training otherpeople?
Don Parker (22:12):
Oh, my fitness hack.
Well, I would say that you needmore than one fitness hack.
You can't have just one,because that one will wear out
on you in a minute.
You can't have just one becausethat one will wear out on you
in a minute.
I always think, well, if Idon't work out, how am I going
(22:35):
to feel?
I'm going to be sorry, I didn'tdo it?
Who's ever worked out before, orwho has worked out in the past
or has worked out before andsaid, oh, I hate that I worked
out in the past?
Or has worked out before andsaid, oh, I hate that I worked
out.
It's always I hate that Ididn't work out, I hate that I
didn't work out.
So, in thinking in that way,you're more likely to do it than
(22:59):
not.
Okay, and it's the littlethings you know.
Like you said, you don't haveto spend two and a half hours or
three hours in the gym.
You can do little bits of aworkout each and every day and
get consistent with it.
So that's the biggest hack Icould tell people is if they're
struggling to work out andstruggling with being consistent
with it.
(23:20):
So start somewhere, start small,start somewhere small,
absolutely, and you know, tellyourself would I feel better if
I don't, or would I feel betterif I do?
Dr. Anita Haque (23:32):
Ask a good question for yourself, yeah.
Don Parker (23:34):
Ask that question to yourself, and, and the answer
is always the same I'll feelbetter if I do.
You know, it's just gettingstarted.
That's the whole idea.
Dr. Anita Haque (23:44):
Well, I got to tell you I can't remember any
time in my years of working outsince, like I said, I was 14,
right, so over 30 years now I amme regretting a workout, but I
can definitely recall manyregrets of days that I didn't
work out and feeling that guilt.
Don Parker (24:02):
And you regret it.
Dr. Anita Haque (24:03):
Yeah, that's a good point is like are you gonna
regret it to do it or you'regonna regret not doing it?
Right, who is it doing it?
Don Parker (24:11):
so um great hack so if you have that kind of
positive attitude, you're morethan likely to be consistent in
a workout routine and get a get.
Get a small routine foryourself that you could live
with and that's easy for you.
And trust me, once you do theeasy stuff on a consistent basis
(24:32):
, it'll make you want to do moreand harder stuff.
Dr. Anita Haque (24:36):
And I think that's a really good point,
because sometimes we skip theeasy, because we think it's not
that impactful that it's easy toget it all or easy not to do as
well, but it's always thoselittle things which I discussed
in my first podcast.
It's always the little thingsthat can move the needle and it
compounds over time to reallymaking that bigger impact.
(24:56):
If there was probably, you know, one simple actionable tip or
health hack that I wouldprobably share to help empower
our listeners to get moremovement, and I would like to
kind of share my health hack andI do work out, as you know,
dawn, we work out regularly four, five five days a week.
(25:17):
We're really consistent overmany, many years and I still
struggle.
I still struggle to feelmotivated and I remember that if
someone who's regular workingout and they struggle to be
motivated to work out, thatpeople who don't work out
regularly are definitelystruggling to stay motivated or
to get motivated to get moving.
So one of my biggest things, Itell myself, is two things I
(25:41):
know.
Okay, one I often say this toyou, dawn, out loud when we're
both dreading a workout is youknow what I get to do this
versus I have to do this, I haveto work out.
I've started to switch myperspective and thinking that
how lucky, how grateful am Ithat I get to move my body this
way.
I get to get it stronger.
(26:02):
I get I'm able to do thisbecause I am very aware just
from patients I take care ofthat probably would wish that
they could do some of theactivities or move their bodies
in ways that they aren't able toright now.
Think of the paraplegic, thatextreme example, who wishes they
could go out for a walk.
So sometimes I have to remindmyself when I'm dreading a
(26:22):
workout, you know, just a littleperspective shift and the
second health hack that's reallyimportant that I also use on a
regular basis to get myself towork out, you know, because I
can talk myself out of it justlike anyone else is get to 10
minutes, the power of 10.
And here's what the power of 10is.
The power of 10.
(26:47):
And here's what the power of 10is Scientifically, biochemistry
changes when we get our heartrate up after 10 minutes
somewhere between seven to 10minutes for most of us humans.
When we're pushing ourselves tobreathe harder, you know, to
start moving.
Whether it's a power walk,whether it's, you know, doing
pushups, whatever it may be,that's getting our heart rate up
.
The first 10 minutes areusually painful and that's
because your chemistry is going.
So after about seven, eightminutes, guess what happens?
(27:10):
The endorphins start going, thedopamine starts going, your
chemistry, the hormones startchanging and what those that
chemistry is is, it starts tomake you feel better.
It actually starts to help youenjoy the exercise more.
I know this firsthand everysingle time and I know you, dawn
, know this too, because we talkabout it.
Don Parker (27:29):
I do and I get to work out with you also.
You know that is one of my gooddeals, my good hacks, but I
have to admit sometimes it takesme 15 to 20 minutes to get that
going.
But yes, you're absolutelyright about that.
Dr. Anita Haque (27:45):
But I always say like, if you're, if you're
listening here today and youwant to start and you can talk
yourself out of it.
We all can as humans.
Right, our brains can give usan excuse to not do something.
Just think of the power of 10.
Can I just do 10 minutes?
And if you just did 10 minutesof movement, those short spurts,
I guarantee that 10 will expandbecause you'll feel better at
(28:09):
10 minutes to do more if yougive yourself the time to do
more.
And then, like you said, dawn,earlier, you know it builds.
Once you start doing stuff itstarts to get easier.
You want to do more becauseit's like progress.
You feel the progress Exactlyand it's a good reminder.
Don Parker (28:23):
You want to do more.
Yes.
Dr. Anita Haque (28:26):
So that would definitely, I think, be a game
changer if you use it, becauseit's absolutely a game changer
for me.
Even at this point, like I said, still have to coax myself into
working out and change myperspective on a day-to-day
basis.
Don Parker (28:40):
We both do.
Yeah, I do too.
Dr. Anita Haque (28:43):
I have to motivate myself.
Hey, that's why we have eachother and that's why we're here
today on this podcast, hoping tomotivate our listeners to know
that you got to start somewhereand starting small is still a
great start.
So hopefully, you know, ifyou're struggling with exercise,
you're not sure where to start,you can have access to, you
(29:04):
know, getting a little bit oflike 10 minutes in getting some
stretching, warm your body up,start where you are and, you
know, consider having a healthprofessional help you if you're
uncertain, from trainers,physical therapists,
chiropractic.
Our fitness app, InfiniteAthletes, is also another great
place if you're not certain andyou want some more guided help
from the two of us.
(29:25):
We're happy to help peoplebecause we know movement is
medicine and so hopefully peoplewill put that more into their
lives on a day-to-day basis it'salways good to have a partner
that's a good one too.
Yeah, hold you accountable right, just like we have, but yeah,
and that's what the app is abouttoo, so so we hold each other
accountable, so right on.
(29:45):
Thank you so much.
This was great to have yourexpertise and, like I said,
you've always been aninspiration to me and knowing
that age is just a number.
Your youth and your vitality isbased on how well you move, how
well you take care of yourself.
So thank you for being such anexample and inspiration.
Don Parker (30:04):
Well, thank you for having me.
Yes, absolutely, it's mypleasure.
Dr. Anita Haque (30:08):
Well, you know, if I didn't, I'd get in trouble
with our marriage.
I had to have you on.
Don Parker (30:11):
No, I'm kidding, oh you know that, so yes, this was
fun.
Dr. Anita Haque (30:19):
Well, thank you so much again and thank you
listeners.
We were so happy to have youhere and hopefully you gain
something out of this today withour health hacks.
Don Parker (30:32):
Thank you for tuning in to the Hawks Health Hacks
podcast.
We hope today's discussion hasprovided valuable insights into
achieving and maintaining yourhealth.
Remember your well-being is ourpriority.
Visit us at hotchiropracticcomor call 925-960-1960 to learn
(30:52):
more or schedule an appointment.
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