Secrets to Wellness

Three Angels Broadcasting Network

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Series Code: STW

Program Code: STW170003A


00:22 Welcome to Secrets to Wellness.
00:25 Our topic in our second wellness secret is exercise.
00:30 So we need to exercise.
00:32 Yes, exercise is very important.
00:37 It is one of those eight natural remedies.
00:41 So we need to exercise
00:43 because exercise is a law of life.
00:50 And exercise is an ancient prescription
00:53 for abundant health right from the Garden of Eden.
00:58 Adam and Eve were made to exercise
01:02 and we were made to exercise.
01:05 So we need exercise daily,
01:09 not just weekly, not monthly, but daily.
01:13 Every day we all need exercise.
01:16 And researchers at the Centers
01:19 for Disease Control and Prevention
01:22 analyzed the survey data collected on exercise
01:26 from more than 450,000 adults in the United States
01:32 ages 18 and older
01:34 and this is what they discovered.
01:37 The report was that 80% of American adults
01:43 don't get the recommended exercise.
01:46 So we are not getting enough exercise.
01:49 More than 25% of Americans do no devote any time at all
01:55 to physical activity.
01:57 So we need physical activity
02:00 if we're gonna live healthier, happier, and longer.
02:04 But look, the recommended amount
02:07 is only 2.5 hours a week of moderate exercise.
02:12 That's only 30 minutes a day for five days a week.
02:18 So we don't need a whole lot to really be healthy.
02:24 But that...
02:25 The CBS news reported from the Centers
02:28 for Disease Control and Prevention
02:30 that linked physical inactivity to more than 5 million deaths
02:35 worldwide per year,
02:37 more than those caused by smoking.
02:41 In fact, cancer is now linked
02:44 not only to smoking, my friends,
02:46 but it also is linked to obesity.
02:49 And the survey revealed that only 20.6% of people
02:54 met the total recommended amounts of exercise.
02:59 So how many people do you think in the United States
03:03 even own a pair of running shoes
03:04 but don't even run?
03:06 So they have those shoes in the closet
03:10 but they are not using them.
03:12 Well, it's an alarming 87%
03:17 that actually have probably
03:19 more than one pair of running shoes
03:21 in their closet
03:22 and yet they are not using them.
03:24 They are not walking, they are not running.
03:27 And Ralph Waldo Emerson said this,
03:30 "When you have worn out your shoes,
03:33 the strength of the shoe leather
03:35 has passed into the fiber of your body.
03:38 I measure your health by the number of shoes
03:41 and hats and clothes that you have worn out."
03:43 So we need to use those shoes.
03:46 We need to get out and walk
03:48 if we are truly going to live to that healthy 100.
03:52 So let's look at some hazards of inactivity.
03:56 Well, there are those killer diseases again,
03:59 heart disease, cancer, osteoporosis, anxiety
04:04 and depression, diabetes.
04:06 All of these are linked to inactivity, my friends.
04:12 So if you want to feel better, be more energetic,
04:16 reduce the risk of chronic diseases,
04:18 and even live longer,
04:21 develop a regular exercise program.
04:24 This truly will help us to not only feel more energetic
04:28 but also live longer.
04:31 Exercise, my friends, has so many benefits.
04:35 And I want you to be healthy.
04:37 I want you to live longer.
04:40 And so you can
04:41 if you take these things we are talking about
04:45 and implement them into your lifestyle.
04:49 Well, let's look at the first thing.
04:51 Exercise helps control your weight,
04:53 and obesity is on the rise
04:55 and we need to help control the weight.
04:59 A lack of activity is the major cause of obesity.
05:03 About the only exercise some people get
05:06 is that hand finger exercise with their remote control.
05:11 We are a sedentary nation
05:13 and we need to get out and exercise.
05:15 You'll feel so much better
05:17 and you'll be so much healthier.
05:20 Look, the obesity problem is rising around the world
05:23 as we travel to so many places
05:26 whether it's, you know, Africa, India, Europe, United Sates,
05:31 round the world in many countries
05:34 56% are overweight or obese.
05:39 And yet, exercise increases your muscle mass,
05:43 raising your metabolic rate
05:44 and enabling you to burn more fat.
05:49 So we have to burn those calories
05:53 if we are actually going to control our weight.
05:57 Well, let's look at some ways
05:58 that calories burned up
06:02 in 30 minutes.
06:05 Let's just look at swimming for example.
06:08 Women will burn calories in just 30 minutes 114
06:13 and men, 144.
06:16 If you like gardening, that's pretty good.
06:19 Exercise, you'll burn, women,
06:22 126 calories and men 150.
06:27 And then, if you're just brisk walking, 165
06:31 and the men will burn 195.
06:34 And if you get on that bicycle
06:36 and go out and get some good exercise,
06:41 you'll burn women 177 calories in just 30 minutes
06:46 and men 213 calories.
06:50 So exercise is a good way
06:53 to control some of that overweight problem
06:57 that we have.
06:58 And exercise, number two,
07:01 helps reduce the risk of chronic diseases.
07:04 The diseases that we have been talking about here on 3ABN
07:08 are the ones that we are fighting against
07:10 and we can help
07:12 with just some of these health secrets.
07:15 You see guidelines from the Centers
07:18 for Disease Control and Prevention
07:20 demonstrate that regular exercise
07:23 reduces the risk of developing major illnesses
07:26 such as heart disease, diabetes and certain cancers.
07:31 So exercise is another one of those great secrets.
07:36 And exercise and physical activity
07:39 deliver oxygen and nutrients to the whole tissues
07:44 and help your cardiovascular system work more efficiently.
07:49 Again we see the importance of exercise.
07:53 Exercise decreases the risk of certain cancers
07:56 such as breast, colon, and prostate
07:59 which are on the rise.
08:01 And this is research done
08:03 in the International Agency for Research on Cancer.
08:07 And the National Cancer Institute
08:09 reported that physical activity
08:11 is linked to a 50% lower risk
08:16 of getting colon cancer.
08:19 Oh, if we only could see that God's remedies
08:23 are the best ones.
08:25 The Harvard Nurses' Health Study,
08:28 which has been tracking the health behaviors
08:32 of more than 200,000 women
08:34 for more than three decades, has shown that moderate walking
08:39 for an average of 30 minutes a day
08:41 can lower the risk of heart disease, stroke,
08:44 and diabetes by 30% to 40 %
08:48 and the risk of breast cancer by 20% to 30 %.
08:52 This is amazing, my friends.
08:54 We can actually reduce heart disease, stroke,
08:59 diabetes, for between 30% and 40%.
09:04 So I am sure that you are going to get out there
09:06 and use those walking shoes
09:08 because exercise is one of God's remedies.
09:12 And then, number three, exercise helps reduce
09:16 detrimental effects of stress and helps alleviate depression.
09:21 If you are feeling a little down sometime,
09:23 it may be good to just get out and do some extra exercise.
09:28 And get out in the fresh air and the sunshine.
09:31 And the Mayo Clinic has reported
09:34 that exercise in almost any form acts
09:38 as a stress reliever.
09:40 So all these studies are showing us
09:42 how important exercise is.
09:46 The Physical activity helps bump up
09:48 the production of your brain's feel-good neurotransmitters,
09:52 called endorphins.
09:55 And exercise pumps up those endorphins
09:58 so you actually feel better.
10:00 And being active can boost those feel-good endorphins
10:06 and distract you from those daily worries.
10:09 That's what we want to do is reduce the stress level
10:12 in your life.
10:13 And so Harvard study finds
10:17 that the single most effective tool
10:19 to battle depression is exercise.
10:22 Now I know that
10:24 there's a very, very high percent of people
10:27 that feel depressed today
10:29 but we can actually curb some of that
10:32 by just simply getting out and getting some good exercise.
10:37 During the 11-year study,
10:39 participants were asked about the frequency and intensity
10:43 of their physical activity both at work
10:46 and during leisure time.
10:48 And then, the researchers classified participants
10:52 into four categories.
10:54 Sedentary activity, low activity,
10:57 moderate activity, and high activity
11:01 and this is what they found.
11:03 The researchers concluded
11:05 that those with the higher psychological well-being
11:09 at the start of the study
11:10 displayed greater levels of physical activity
11:14 more than a decade later.
11:16 So you have just so much better attitudes
11:20 and your whole well-being is increased when we exercise.
11:27 Let's look at the Health Section-Mail
11:29 On Line from Britain,
11:32 May 17, 2017 and it says this.
11:35 "It's official, you can walk away stress:
11:39 Scientists discover how a stroll
11:42 can soothe the brain."
11:45 And "Walking briskly or jogging activates
11:48 soothing neurons in the brain.
11:51 And these neurons help dull feelings of stress,
11:55 anxiety and even depression."
11:57 So if you want to lower the depression level,
12:01 get out and exercise with your head erect,
12:04 and your shoulders back, swinging those arms
12:07 and you will feel so much better.
12:10 And now "Scientists have found that going for a brisk walk
12:14 or a jog really does calm people down
12:16 by triggering nerve cells
12:18 in the brain that relax the senses."
12:23 And "Soothing neurons are activated in the brain
12:27 when we walk, when we jog, or when we run,
12:30 which can help ease the symptoms of stress,
12:33 anxiety and depression."
12:35 So the scientific studies are there, my friends.
12:39 "Regular exercise can boost your mood
12:43 if you have depression,
12:45 and it's especially useful for people with mild
12:48 to even moderate depression."
12:51 Again, exercise is one of those secrets
12:55 that we are talking about.
12:56 Physical activities stimulates various brain chemicals
13:00 that may leave you actually feeling happier.
13:04 So we need to get moving out there
13:07 to manage even our stress.
13:10 We need daily exercise.
13:14 It needs to be not just once a week
13:17 or even some people exercise less than that.
13:20 But it needs to be every single day
13:22 or at least five times a week.
13:26 And Plato said this,
13:28 "Lack of activity destroys the good condition
13:31 of every human being, while movement
13:34 and methodical physical exercise
13:36 save it and preserve it."
13:40 So exercise, my friends, will give you a good...
13:46 Put you in a good mood.
13:47 And then, exercise will also help
13:49 reduce that chronic pain.
13:52 As you get older, you seem to have some of those,
13:55 you know, back pains and other pains
13:58 but actually exercise,
14:01 actually will help reduce that chronic pain.
14:04 In fact, the Mayo Clinic Staff Study
14:06 on Chronic Pain said this,
14:08 "Exercise releases endorphins
14:10 which are morphine like molecules
14:13 produce by the body reducing chronic pain
14:17 for many people."
14:18 So even our pain level will be lowered by exercise.
14:23 And then, exercise will boost your energy.
14:27 I want more energy, don't you?
14:29 If you want more energy, get out there
14:32 in some form of exercise.
14:34 But there's good news. my friends.
14:37 Exercise helps to build your immune system.
14:40 And we need a strong immune system
14:43 if we are going to be healthy.
14:45 And good news, my friends,
14:47 exercise helps build you physically,
14:50 mentally, emotionally and spiritually.
14:53 So we have all of these linked together
14:56 that we talked about earlier.
14:59 And good news,
15:00 you'll feel so great, my friends,
15:03 that you will think you have discovered
15:06 the fountain of youth once you start exercising.
15:11 In fact, Laura Baker from the Wake Forest
15:13 School of Medicine said this,
15:15 "Regular aerobic exercise
15:18 could be a fountain of youth for the brain."
15:22 So you may think you've found that fountain of youth
15:25 when you start exercising.
15:27 I thought I had discovered 'the new fountain of youth'
15:30 when I ran my first marathon.
15:33 In fact, two years ago,
15:35 I ran my first marathon.
15:38 And I ran for three basic reasons.
15:41 First, I wanted to improve my own health.
15:44 I had gone to a seminar in Geneva, Switzerland,
15:48 and I was teaching a seminar on nutrition
15:51 and I had some extra time there.
15:53 And so I took a class on exercise
15:56 and I learned all the benefits of exercise,
15:59 and so that inspired me to exercise more myself
16:04 and even run the marathon,
16:06 and I wanted to inspire others
16:09 as I exercised
16:10 and ran that 26.2-mile marathon.
16:15 And then also, I actually raised some funds
16:18 for our new church, and health, and training,
16:21 and community center
16:22 and we are using these training centers
16:25 to teach others these principles of health
16:28 and many other spiritual principles as well.
16:32 And so, you don't have to run a marathon my friends,
16:36 but I'll tell you after I walked
16:39 and ran that 26.2 miles and crossed the finish line,
16:45 I felt absolutely great.
16:48 But you need to prepare for that,
16:50 you need to train for it
16:52 and make sure that you are ready
16:55 when that day comes.
16:56 But God blessed me as I came in third in my age category.
17:02 And then, I was so invigorated
17:05 I decided to run the second marathon.
17:09 But this time, I had my daughter with me.
17:12 And she ran with me
17:14 and I came in second in the marathon
17:17 in my age group,
17:19 and it was a wonderful experience
17:21 when we ran together,
17:23 both my daughter Rebecca and myself
17:26 and I felt wonderful.
17:28 But you don't have to run a marathon to be healthy,
17:31 you just need to exercise daily.
17:34 That's all.
17:35 You don't have to be running a marathon,
17:37 just walk and exercise.
17:41 Exercise helps strengthen the bones.
17:44 There are so many benefits that we have,
17:46 but it helps strengthen our bones,
17:49 and it reduces the risk of osteoporosis.
17:53 And exercise improves our learning.
17:56 We do better in school, we do better at our work,
18:00 we perform better when we exercise.
18:03 Exercise is one of God's ways of slowing down the progression
18:08 of even Alzheimer's disease.
18:10 Exercise is important, water is important.
18:14 All of these things that are God's remedies
18:17 for these chronic diseases will help us live longer,
18:22 healthier, and happier.
18:24 The University of California conducted research
18:27 with laboratory mice and discovered that exercise
18:30 can slow the progression of Alzheimer's disease.
18:34 Why is it so many people today
18:37 are even getting Alzheimer's disease?
18:39 It's because of not only their lack of water
18:42 but also because of lack of exercise.
18:45 So we need to get them up and out
18:47 because the Journal of American Geriatrics Society
18:50 in 1991 said this
18:53 "Forty percent of Alzheimer's patients
18:56 on a walking exercise program significantly
19:00 even improved in their communication skills.
19:04 So you can improve as you incorporate
19:09 these principles into your lifestyle.
19:12 And John F. Kennedy,
19:14 35th President of the United States,
19:16 said this.
19:18 "Physical fitness is not only one of the most important keys
19:21 to a healthy body,
19:23 but it's the basis of dynamic
19:25 and creative intellectual activity."
19:30 So we need it not only for our physical health
19:33 but we need it as well for our mental health.
19:38 And John Ratey, MD, Medical Doctor,
19:41 from Harvard Medical School, psychiatrist and author,
19:44 in his book "Spark" said this,
19:47 "Exercise is the single best thing
19:50 that you can do for your brain in terms of mood,
19:54 memory, and learning."
19:56 So there are so many benefits to this secret to health,
20:00 my friends.
20:02 And so begin exercising.
20:04 In fact, Dr. Ratey says,
20:07 believes that even 10 minutes of daily activity
20:10 changes your brain.
20:12 So think of what 30 minutes or 60 minutes will do.
20:17 Amazing.
20:18 And according to an October 20, 2009
20:22 US News and World Report article,
20:24 researchers of Duke University Medical Center in Durham,
20:28 North Carolina,
20:29 reported that exercise after brain radiation treatment
20:34 protects against memory loss and depression.
20:39 And best of all, my friends,
20:41 exercise slows down the aging process.
20:44 Now we can't completely stop the aging process
20:49 but we can certainly slow it down.
20:52 And the University of Florida College of Health
20:55 and Human Performance
20:57 found that a steady routine of exercise slows parts
21:02 of the aging process.
21:04 So we can actually slow it down
21:07 by just incorporating
21:09 these principles into our lifestyle.
21:12 The University of California San Francisco researchers
21:16 found that stressed-out women who exercised vigorously
21:21 for an average of 45 minutes over a three-day period
21:25 had cells that showed fewer signs of aging
21:29 compared to women
21:30 who were stressed and not active.
21:33 So our cells are actually showing
21:36 signs of not aging at the same rate
21:39 as those who are not getting exercise.
21:43 Exercise, my friends,
21:45 may actually work on a cellular level
21:48 to reverse the toll of stress on our aging process.
21:52 So we can slow down this aging process
21:55 and that's what I want you, my friends to know
21:58 is that it takes discipline.
22:00 I get out there in the snow, in the rain,
22:04 whether the weather is good or bad and exercise,
22:06 and that's what we do.
22:08 So here's some principles of exercise.
22:12 Exercise regularly.
22:14 You will have half the risk of these killer diseases
22:17 as inactive people.
22:21 And then, we have to make exercise a priority.
22:24 We have to choose to exercise.
22:26 We have to choose to get out there and walk.
22:29 We have to make it a priority.
22:32 Someone says,
22:33 "Well, what kind of exercise should I do?"
22:35 Well, there's so many different things,
22:38 you can walk is the best but you can boat,
22:42 you can swing a golf club,
22:44 you can do all kinds of different activity
22:48 but there are three types of exercise.
22:51 First, there's flexibility or the stretching exercises.
22:55 Then there's strength building or lifting weights
22:58 or even hard physical labor.
23:00 And then, there's aerobic or endurance exercise.
23:05 And so, but the very best is just walking.
23:09 That's the best form of exercise
23:12 and guess what, my friends, we can all do that
23:15 and it doesn't cost anything
23:17 and we only need a pair of good walking shoes.
23:21 We don't even have to have expensive equipment,
23:24 just a good pair of walking shoes.
23:27 And we need to walk at least, at the very least,
23:31 30 minutes a day.
23:33 Now I like to exercise out in nature
23:36 and so does my husband.
23:38 We get on our bikes and we ride through the trails.
23:42 It's a wonderful stress reliever.
23:45 And exercise in nature is just amazing.
23:51 And in this exercise,
23:53 all the organs of the body are brought into use.
23:56 So when we walk with our head erect
23:58 and our shoulders back,
24:00 we get that good exercise
24:03 that enables all of our organs to be in use.
24:09 Learn to take the stairs rather than the elevator
24:13 or the escalator.
24:14 So we need to make exercise a priority
24:17 by thinking that we don't park so close to the grocery store
24:22 but may be a little further away
24:24 and take the stairs when we can.
24:27 But exercise regularly, my friends.
24:30 It is just as important as a good diet,
24:33 just as important as water
24:36 and some of these other natural remedies.
24:39 And principle number two,
24:41 enjoy your exercise.
24:44 So choose and make it a priority
24:47 but then enjoy exercise.
24:49 Walk on the beach
24:50 or take a walk among the trees
24:53 or out where the flowers are or swim.
24:57 Whatever exercise you enjoy just do because that...
25:02 And do it with your family and with the children.
25:06 You can exercise,
25:07 I love exercising with my grandchildren.
25:11 It is lots of fun.
25:13 But every day, get exercise, sunshine and fresh air.
25:17 So here is your prescription, my friends.
25:20 Walk at least 30 minutes a day, 30 to 60 minutes,
25:25 I try to get in an hour
25:27 and at least an hour to hour and a half a day.
25:31 I walked already this morning in the cold and in the wet,
25:34 in rain and dampness
25:37 at least 45 minutes this morning
25:39 and will walk another 45 minutes this evening.
25:42 But walk at least 30 minutes with your head erect,
25:46 in the sunshine, your shoulders back
25:49 and take those deep breaths
25:51 and you will be healthier.
25:54 You and your family will be on the road to better health.
25:59 And so to enjoy vitality and the best of health,
26:02 you must be active for life and regardless of your age,
26:07 my friends, you can be active.
26:11 John 10:10 says this,
26:13 "I have come that they might have life,
26:15 and that they might have it more abundantly."
26:18 God wants us to have the abundant life
26:21 and so we need to exercise.
26:24 So it's time to exercise for life, my friends.
26:27 Those of who that are watching there on 3ABN,
26:30 get up off the sofa, get up off that couch
26:34 and get off that easy chair and let's exercise, okay?
26:39 Let's go.
26:40 One, two, three, four, five,
26:44 six, seven, eight, nine, ten.
26:48 Now the right arm, one, two,
26:51 three, four, five, six, seven,
26:54 eight, nine, ten.
26:56 Now we need to go
26:58 and we need to run a little bit here.
27:00 So let's go a little faster, let's go.
27:04 Come on now, let's jump some rope.
27:06 Let's jump forwards
27:08 and now we need to jump backwards.
27:11 We need to exercise for life, my friends.
27:14 Now we need to punch that bag.
27:16 We need to go.
27:17 Now everyday, my friends, let's slow down.
27:21 We need to exercise for life because this is God's remedy.
27:26 So may God bless you
27:28 as you determine to exercise for life.


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Revised 2019-03-08