Ultimate Prescription

Movement Part 2

Three Angels Broadcasting Network

Program transcript

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Series Code: UP

Program Code: UP180109A


00:01 The following program presents principles
00:02 designed to promote good health
00:04 and is not intended to take the place
00:05 of personalized professional care.
00:07 The opinions and ideas expressed
00:09 are those of the speaker.
00:10 Viewers are encouraged to draw their own conclusions
00:13 about the information presented.
00:15 Remember, when you were a kid
00:16 and never had to think about exercise
00:18 because you're a kid
00:19 and you just played all day long,
00:21 those were the days.
00:22 But as we get older,
00:24 the responsibilities of life pile on
00:25 and we often take for granted the gift of movement.
00:29 We were designed to move
00:30 and the benefits we can experience
00:32 from regular exercise are tremendous.
00:34 Stay with us as Dr. Marcum shares more
00:36 right here on the Ultimate Prescription
00:38 in just a moment.
00:59 Thanks for joining us here today
01:01 on the Ultimate Prescription,
01:02 a program dedicated to helping us better understand
01:05 God's design for our life
01:07 and experience better health by following His plan.
01:10 I'm your host Nick Evenson,
01:11 and I'm joined by Dr. James Marcum,
01:13 and on today, we're gonna talk about the benefits of movement
01:17 and at times why we should maybe not move.
01:19 Is that right, Dr. Marcum?
01:21 Let's talk about that,
01:22 but I like the word that you said "Play"
01:24 that sounds like a fun thing to do.
01:26 Yeah, you know, when I was a kid
01:28 we played all day long every day.
01:29 Well, why don't we do that as an adult?
01:32 Why doesn't everyone play more?
01:34 I mean, I think playing is a great thing to do
01:36 'cause...
01:37 Can you think of any type of play
01:38 where you don't move?
01:42 Maybe if you're drawing that's kind of playing.
01:45 But you're still sort of moving...
01:46 A little bit, yeah.
01:47 Even play dominos you are moving.
01:49 I'll tell you the kind that's not much movement.
01:52 On your controller and you're just moving your thumb.
01:54 Yeah, you're right. That's not much.
01:55 That doesn't count.
01:57 So movement is a key for us to feel better,
02:01 you know, it's very, very important.
02:03 We have lots of questions
02:05 that have come into the website,
02:07 the HeartWiseMinistries.org website.
02:09 And most of the ones I receive
02:11 are for ways to incorporate moving
02:14 into a busy lifestyle like you said.
02:16 Well, I don't feel like it, how can I get over the hump.
02:19 What can I do?
02:21 You know, how can I make this fun?
02:23 So we should make movement playful.
02:25 Yeah, absolutely.
02:26 And it might just be that, that is a state of mind,
02:29 you know, when I move every body part,
02:31 man, I'm playing, you know.
02:33 When I'm moving every body part,
02:35 I can connect with God.
02:36 You know, let's find something that's positive about movement
02:40 and bring our brains into that and make it fun.
02:42 So we want to move and we do it often.
02:45 You know, workplaces now
02:47 are very big about these stand up desks,
02:50 you know, where you stand up and move
02:52 and you sit up straight 'cause,
02:53 you know, sometimes we have this bad posture,
02:55 I have bad posture sometimes.
02:57 And bad posture itself,
02:59 and if we don't have that movement
03:01 we can actually wear out our back.
03:03 In a lot of chronic back problems people get
03:06 is just 'cause we sit so much, we don't sit up straight,
03:09 you know, we get low back pains.
03:10 So movement includes not only the way we move
03:14 but the posture we have, the way we stretch out,
03:17 all these things so I love it when you said, "Let's play,"
03:20 so let's move and play at the same time
03:23 'cause that'll be fun.
03:24 Yeah, absolutely. Let's do it.
03:25 You bet. Let's go.
03:27 Let's start moving, man.
03:28 Well, before we start moving,
03:29 we've got some questions we gotta answer.
03:31 'Cause there are lots of people that write into the website
03:32 HeartWiseMinistries.org.
03:34 If you have a question,
03:35 go there now and you can fill out the form,
03:38 send a message and Dr. Marcum or someone on his team
03:40 will give you some general guidance.
03:42 But somebody's written in and says,
03:43 "I have advanced heart disease.
03:45 How do I know,
03:47 how much I should be able to exercise
03:48 or move and still be safe?"
03:51 So good for this person,
03:52 in the first place they are wanting to move
03:54 but they have a condition so how do they know?
03:57 Well, that's one of the keys that I think is having is...
04:00 People have to see the importance of moving
04:03 and what happens to the body if it doesn't move?
04:06 Well, advanced heart failure, for a variety of reasons
04:10 the heart doesn't pump well.
04:12 In the United States
04:13 the most common one is blockage in the arteries,
04:16 okay, other places there might be infections
04:19 but the heart gets weak for a variety of reasons,
04:22 can't work.
04:23 The body tries to compensate by making stress chemicals,
04:27 which can hurt the body further.
04:29 Well, exercise is a very important treatment
04:32 for any type of disease, especially heart disease.
04:35 It helps maximize the muscles that we have,
04:39 takes more oxygen, lower stress chemicals,
04:42 be it endorphins and other mechanisms.
04:44 But how does one know when we're overdoing it
04:47 especially if your heart's weak,
04:49 especially if you have a muscular problem?
04:51 Well, you wanna check with your physician first,
04:54 'cause they can give you the best guidelines.
04:57 But in general, when your body gets extremely fatigued,
05:00 we get a short of breath.
05:02 That's your body telling you that you're overdoing it
05:05 and you need to back off.
05:07 Now, I suggest that everyone see your doctor
05:09 and ask how much exercise you should be getting
05:12 to make sure you're not having a chronic medical condition
05:14 that's caused it.
05:16 But everyone should do at least something every day
05:19 with a weak heart.
05:21 And I found that as they start exercise programs
05:23 as they start small that they can gradually...
05:26 They get better musculoskeletal,
05:27 they get better oxygenation, they get better metabolism,
05:31 the muscle itself gets a little bit stronger,
05:33 the rest of the body works more efficiently
05:36 so the heart doesn't have to work as hard
05:38 so it helps every part of the body out.
05:41 So for advance heart failure, talk to your physician,
05:44 see what size of an exercise program fits you
05:47 and then start somewhere and build it.
05:49 I had one gentleman,
05:51 a normal ejection fractional heart is 50%,
05:54 it pumps about 50% of the blood that goes in it.
05:56 I had a fellow that had a 5% ejection fraction, 5%.
06:01 And he started out by walking four steps a day,
06:04 four steps a day.
06:06 Well, I saw him in the office a few weeks ago
06:08 and he's now walking 40 minutes a day.
06:10 Oh, wow. Now, he doesn't go too fast.
06:13 He's got a pacemaker in so his heart can't go real fast
06:16 but I tell him,
06:17 whenever you start getting shorter breath
06:19 that's your sign to walk.
06:20 Now, he doesn't always do 40 minutes at once.
06:22 Sometimes he does five minutes, 10 minutes
06:25 'cause different things get tired sooner.
06:27 But by doing that
06:29 he's prolonged the wearing out of his heart muscle
06:32 and it'll improve the function that it can do.
06:34 So you're just having them walk a few steps at a time
06:36 and then we get out of breath, take a rest.
06:39 Yeah, but now, what I'm gonna do now
06:41 is I'm gonna say make your exercise playful.
06:44 And I'm gonna try...
06:46 You've inspired me,
06:47 I may try to start figuring out ways
06:48 to make exercise fun and playful.
06:51 Well, how can I?
06:52 What can we do to give people a playful way to exercise?
06:55 Now, the Bible,
06:57 you know, we talk about biblical prescription,
06:59 movement is a biblical prescription,
07:01 okay.
07:03 People moved throughout Bible times, okay,
07:05 but they didn't have cars,
07:06 and they didn't have some of the things that we had
07:08 so it was just natural to move.
07:10 Now, it's natural not to move, you know, and we sort of...
07:15 The paradigm is totally switched.
07:17 So when that's happened,
07:18 we have to recognize that we have a problem here
07:20 that's putting stress on the parts
07:22 and we have to overcompensate by doing things.
07:25 And some people I talk to,
07:27 you know, and I remind them of how important moving is
07:30 and they just realize it is, they adapt it, they say,
07:33 "I feel better than I've had in a long period of time."
07:36 I'll tell you what, we've got a clip
07:38 from the Biblical Prescriptions for Life Bible study
07:41 that talks about just such a case, the Harris's,
07:45 some patients of yours that you saw a while back.
07:47 Let's have a listen to their story about movement.
07:51 The Harris's have been married 60 years.
07:54 Both of them had heart problems when they were in the 70s.
07:57 She had atrial fibrillation and he had a bypass surgery.
08:01 But they had done so well through the years
08:03 on really minimal medications.
08:06 Last summer while they were in their 80s,
08:09 they travelled to Alaska on their own
08:11 and had the trip of a lifetime.
08:14 The main problem Mr. Harris has been having on that trip
08:17 and lately he's been arthritis,
08:19 both of the hips and of the knees.
08:22 And Mrs. Harris has been swelling in the legs,
08:25 a condition we call edema.
08:27 A few months ago they were in the office
08:29 and we were talking about these problems
08:31 and I explained to them
08:33 that more important than taking their medications,
08:35 which were minimal was the treatment of movement.
08:39 This truth of movement needed to be practiced
08:42 just with more care.
08:44 I talked to them about wisely
08:46 continuing to move all the body parts.
08:49 This was gonna be a key treatment for them,
08:52 not only for their current symptoms
08:55 but to maintain their independence.
08:58 Mr. Harris was continuing...
09:00 As the years went by they have more stiffness and joint pains
09:03 and I explained to him an activity
09:05 like just hourly stretching
09:07 and walking with his cane around this house every hour
09:10 would help keep the parts more limber.
09:12 Well, this made a lot of sense to him
09:14 as he used to be an engineer.
09:16 And guess what?
09:17 Soon he was charting his stretching every hour.
09:19 He was keeping a journal of a steps.
09:22 I also explained to him
09:24 that movements were actually helping
09:25 decrease the aging process
09:27 by slowing a condition called oxidation
09:30 and lengthening the telomeres.
09:33 Movement was also improving blood flow
09:36 and by moving he was using neural pathways
09:38 involved in balance.
09:40 I explained to both of them
09:41 that no other pill or treatment could accomplish this.
09:45 It affected every cell of the body.
09:47 I also explained,
09:49 the longer we are inactive the sooner we age.
09:52 I explained to her that just this movement
09:54 would help keep the blood moving in her legs,
09:57 lowering the risk of blood clots.
09:59 Moving and stretching would also help the valves
10:01 in the veins push the fluid out of her legs.
10:05 I explained to both of them
10:06 that movement was one of the safest
10:08 and cheapest treatments for their symptoms.
10:12 They were both on the school of saving money
10:14 and once I explained
10:15 the physiologic benefits to them,
10:17 they were committed.
10:19 Movement treat the entire body.
10:21 Every cell of the system benefits.
10:23 It might be something simple like moving around the room.
10:27 Stretching all the parts or walking on a pathway.
10:30 Movement is a biblical prescription for life.
10:34 Wow, you know, Dr. Marcum,
10:36 it sounds like movement was one of the best things
10:38 that the Harris's could have done for themselves.
10:40 Yeah, it was, Nick, and the reason
10:42 I wanna stress that so much in this program today is,
10:45 people just don't think about some of the basics of health.
10:49 Well, why isn't emphasized?
10:51 Well, you know, we've evolved into a society
10:53 that doesn't have to move.
10:55 You know, we don't really have to if we don't want to.
10:58 You know, we do a lot of things
11:01 that we're indoor people instead of outdoors.
11:03 We text instead of talk.
11:06 You know, we don't have to raise our food,
11:08 we buy our food.
11:09 So we've changed from the way things used to be
11:12 and with that there's been some health consequences
11:14 that contribute to chronic disease.
11:18 Now, modern medicine has helped in many different ways,
11:20 but chronic disease is something
11:22 that many times it's our lifestyle.
11:24 And one of these big important issues
11:26 that people don't think about is moving every day.
11:29 Now, I take care of a lot of older people
11:32 and as we get older, you know, I'm not old.
11:36 But as we get older, you know, things hurt them more.
11:38 And people don't want to do it
11:40 'cause the pain keeps them from doing.
11:41 "Oh, it hurts, I can't do It.
11:43 It's easier just to stay in bed."
11:44 The one I'm telling,
11:46 the older group that we're talking to today
11:48 is finding something you can do and build on it.
11:52 You know, ask God
11:53 to find some type of movement you can do
11:56 and build on it and make it a habit.
11:58 Just like you have the habit to brush your teeth every day,
12:01 make it a habit to move every hour.
12:03 And when you do this,
12:04 you're gonna start enjoying the health benefits
12:07 and you're gonna start noticing that you're thinking better.
12:09 It might keep you from falling and breaking your hip,
12:12 it might help you keeping ambulatory,
12:15 it might help your brain working better
12:17 and thinking more active
12:18 'cause you're getting all that oxygen.
12:19 The benefits, like I talked to the Harris's are tremendous.
12:23 And today I just want us to focus
12:24 on the importance of movement,
12:27 and if we don't like to move,
12:29 ask God as you move with Him
12:30 to think about the physical movement as well.
12:32 Yeah.
12:34 I think, you know, for me one of the keys
12:35 to regular exercise and the regular movement,
12:37 it's just to find something that I enjoy doing.
12:40 If I enjoy it, if it's kind of like play,
12:43 then I'm really likely to do it more frequently.
12:45 And also finding a group of people
12:47 that I have shared interest with,
12:50 like I ride bikes with a group of guys
12:52 every weekend
12:53 and, you know, it's kind of nice
12:54 to have that community 'cause if I'm not there
12:57 they're gonna hold me accountable and say,
12:58 "Hey, where were you?"
12:59 So, you know, community, if you can build that
13:01 and find something that you enjoy doing.
13:02 Those are the couple of things that really helped me out.
13:04 You know, what's helped me out is, I have headphones,
13:07 you know, I got some headphones and I can listen to music,
13:10 I can listen to lectures and sermons, you can do a lot.
13:14 Get two things done and then making it fun,
13:16 making it more like play.
13:19 That's a good place to work on.
13:21 There's a couple of good tips right there.
13:22 I'll tell you what, Dr. Marcum, we're gonna take a quick break,
13:24 but we'll be back with more on movement.
13:26 What we need to know and what we need to worry about
13:29 and be considering when we do movement
13:31 in just a moment.


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Revised 2019-03-11