Hello and welcome to
"Health for a Lifetime"
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I'm your host Don Mackintosh
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and today I'm delighted
to have, as my special guest,
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Dr. Zeno
Charles-Marcel Welcome doctor!
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Thank you very much,
it's a pleasure to be here.
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Now I understand that you are
a doctor in internal medicine
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and what exactly does that mean?
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It means that we treat and help
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prevent diseases
without using surgery.
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Okay great, so you can
be involved in hospital
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and acute care and all
those different kinds of things,
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but you try and
figure out what you can do
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to help our own body organs
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take care of
themselves. That's correct.
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Okay, and then you
also have the job or
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maybe "calling" you would say
of being the medical director of
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The Lifestyle Center of
America, tell us about that.
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Well, "The Lifestyle
Center of America" in Oklahoma
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is a place where people
can go to restore their health
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particularly if they have some
of the more chronic lifestyle
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diseases like diabetes... a
lot of people have diabetes,
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heart disease, obesity, high
blood pressure, things like that
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We tend to pay more
attention to these illnesses,
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even though we treat
other illnesses as well.
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We're talking with
Dr. Zeno Charles-Marcel
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from The Lifestyle
Center of America...
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If you'd like to get
in touch with him or with
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The Lifestyle Center,
the best way to do that is
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over the internet at
www. lifestylecenter. org
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or you can call us here
at 3ABN and we'll get the
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phone number -
contact number for you.
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We want to talk
today though about a very
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interesting subject
which I'm sure you deal with
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a lot there at the
Lifestyle Center...
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and that is physical
activity or activity.
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Action is a law of
life. That's right!
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And what can we learn
about something so simple as
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activity that we need to hear?
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Well, we can go back to
the beginning, if you will,
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of our
understanding of the human body.
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One of the things that keeps us
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alive is actually
the pumping of the heart.
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The heart gets all the
blood and all the nutrients
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in the blood, it gets
to every part of our body
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and allows our body, therefore,
to be alive and vibrant.
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One of the very important
things about our heart, however,
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is it doesn't work alone.
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We have accessory parts
of the body that have to work
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in concert to
keep that circulation
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moving the way it should...
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And some of the parts of
the body, like the calves,
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actually play a very
important part in keeping the
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blood flowing
BACK up to the heart,
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and, therefore, if we want
to have a good circulation,
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we NEED to be active.
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All right, so they have
the lymph nodes or the...
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The lymph channels -
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the veins and all those little
channels in them and everything,
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and if we don't use
them, USE THOSE THINGS,
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then that makes the
pumping mechanism harder
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and it wears out
faster. That's correct
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The old adage, "If you
don't use it, you lose it"
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that's what happens to
our circulatory system.
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So exercise or physical
activity is very important in
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keeping the body
actually in tune.
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We were made to be active.
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So you can't just have
one of these diet pills,
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or starvation things...
it's best to keep moving.
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That's right, and you know,
if somebody could come up with
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exercise in a
bottle, that person
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would be a
millionaire overnight.
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The other thing is,
unfortunately, we can't have
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anybody exercise for us.
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Sometimes we might
thing it would be nice
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if you could pay
somebody or have somebody
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go out and do the
exercise and we get the benefit,
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but that doesn't work either.
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So, exercise is the kind of
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thing that we
have to do ourselves.
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What about these machines
that make you jiggle and wiggle?
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You know, I've seen where you
just sit there and you jiggle
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and you're just
jiggling around, do those help?
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Well, they might
help in some things...
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For instance, some of them...
there are some foot vibrators,
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and so on that
actually help to relax you...
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But by and
large, those jigglers,
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they just jiggle
your fat a little bit.
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They don't
really work the muscles.
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Working the muscles is
something that we have to do,
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and even though we're talking
a little bit about exercise,
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and activity, part of the
reason why we look at exercise
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is because it's
a good surrogate.
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Exercise is something we
can measure in the laboratory.
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Being active... How do
you really measure that?
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If you ask
anybody if they're active,
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you know what they'll say?
"Yeah, I'm pretty active. "
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But HOW active?
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I put my fork to my mouth,
I put the spoon to my mouth
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basically that... You
talk a little bit, right?
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Yeah, that's right.
So you add a few things
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in there and then we say, "Well,
subjectively, we're active"
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So how do you know if
someone is really active?
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Well you know, we can test.
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Okay, we can put the
person on a treadmill,
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and at the Lifestyle
Center, we have people at the
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beginning of our program...
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we have them on the
treadmill exercise test,
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and basically, what we do is
we give them a particular pace,
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and they engage in the test.
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Anytime that they feel
that there is any discomfort
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or if we see
anything that will cause us
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to be concerned,
we'll stop the test...
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But that tells us
where the person is,
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and what the sum of
their activity in the past
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has been able to
accomplish in terms of their
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cardiovascular
system, their endurance,
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and their respiratory function.
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So you can hide
but you can't run?
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I've never heard
it that way before!
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It's kind of the opposite of
you can run but you can't hide.
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That's right! So
after you test them
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and different things,
how can you figure out
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what's the right
type of activity for YOU?
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That is a personal issue.
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The research has
actually shown that when people,
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for instance, those
with high cholesterol...
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If you were to take
someone with high cholesterol,
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and you FORCE
that person to exercise
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with a type of
exercise that they DO NOT like,
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you have a very good chance
of causing their cholesterol
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to go UP, because the stress
of having to do this exercise,
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this activity, can actually
drive their cholesterol up
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produce more cholesterol.
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So if they don't like to walk...
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And you force them to
walk? Then it's not good.
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Then it's not going to be
doing them all of the good
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that we would
expect that walking would
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typically do to people.
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So, for someone, therefore,
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who wants to start
an exercise program...
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First of all, they need to
make sure that what they are
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going to be doing is safe.
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But second of all, that
what they're choosing to do
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is something
that they ENJOY doing,
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something that
they CAN enjoy doing.
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And, even if they don't
enjoy it at the beginning,
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that it's something that they
would LIKE to be able to enjoy.
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Well I would like to run
after and collect $100 bills.
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Uh huh... then what
you need to do is to get
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a series of $100 bills, you
place them in strategic places
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and go for it!
Ha, ha, ha, ha, ha!
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Well the only reason I
said that is because sometimes
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we can't do exactly
what we'd like to do.
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But, what about the person who
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just doesn't
like to do anything?
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For those individuals, if
you would call that person a
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challenge, you would
always find that there is
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something that
they're able to do.
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You see, motivation is
a very interesting issue.
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Sometimes we say
somebody isn't motivated,
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but I disagree, I think
that everybody is motivated
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to do something.
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For instance, if we
look at whether you're
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motivated to exercise
or not, we might say...
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No, you're not
motivated to exercise,
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but you are
motivated to stay seated,
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or to sit on the couch, or to
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watch television or
do something like THAT!
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You can exercise
on the Sit Master...
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OKAY! There you
are! You see that.
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You have to now work
with where the person is
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and try to help them
with their motivation.
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Many times,
people put barriers...
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They say, "I can't
do this because... "
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One of the favorite things that
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people tell me all
around the country is that...
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"I can't exercise because I get
too tired - it's too hard on me"
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Okay, too hard on me.
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Well, the reason why people get
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tired easily when
they start exercising...
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has to do with the fact that
they haven't been exercising.
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Yeah, that's right!
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So it's not
that they are so fit,
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it's really that
they are unfit, okay?
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So what we do is we have
them start at a reasonable rate
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So they don't get tired.
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So they don't have to
get excessively worn out...
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And at the old idea of no pain,
no gain is really not true.
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One of the techniques that
we use at the Lifestyle Center
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is what we call
"interval training"
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That allows people
to exercise and rest,
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both as a part of
their exercise activity.
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So the person might walk for a
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while and then
slow down their walking,
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and then walk a little bit fast
and then slow down their walking
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...As opposed to
trying to go ALL the way.
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That usually causes them
to get more fatigued quicker,
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and also for them to
end up with aches and pains
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in places that had
not been used for a while;
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whereas, if they were to use
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a technique like interval
training the way we do it
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at the Lifestyle Center,
most of the time people are not
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as fatigued, they are
not as sore and they can
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actually do a lot better
over a short space of time.
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You know, now in my
mid-20s no - don't believe it,
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a little bit older
than that but not much!
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Now in my 30s, you
know when I was growing up,
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we used to just play
sports together, basketball,
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this, that and the
other, but then when you
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get a little bit
older, if you've done
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those types of things,
you don't have those friends
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around or those people,
you can't just be going down
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the neighborhood
playing basketball
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if people are doing this or
that ... what you used to do,
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and you don't have those
social support structures
00:10:07.48\00:10:09.76
that you normally used to have,
and maybe you just don't have
00:10:09.79\00:10:12.20
the TIME to do that,
and so you're not really
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motivated to go out and
do long distance running
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all by yourself or
to climb the Himalayas,
00:10:19.25\00:10:22.99
or what ever it is that
people say they like to do.
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So, what do you say
the person who is used to
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social-oriented type activity,
00:10:29.36\00:10:31.31
that now doesn't have those
same types of opportunities?
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Well there are 2
things you mentioned,
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one was a time factor and
the other is a social factor
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I'll deal with the social first.
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People who tend to like to do
00:10:40.34\00:10:42.26
social things as
a way of exercising,
00:10:42.27\00:10:45.33
for many people all
across this country,
00:10:45.36\00:10:47.78
they can join some club.
00:10:47.81\00:10:50.28
Now there are
some walking clubs;
00:10:50.31\00:10:52.06
there are groups of people,
00:10:52.09\00:10:54.01
particularly
folks who are retired;
00:10:54.04\00:10:56.64
also, they may be
able to walk in a mall,
00:10:56.67\00:10:58.85
and they can organize a
group walking in the mall.
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People in churches and
other civic or social groups
00:11:01.56\00:11:04.59
can get together and do things
00:11:04.62\00:11:06.04
together that will
involve physical activity.
00:11:06.07\00:11:09.08
As well as what I
recommend to some of my patients
00:11:09.11\00:11:13.12
is to actually join a
club in which they pay a fee,
00:11:13.15\00:11:18.59
and for many, the
more costly it is,
00:11:18.62\00:11:21.57
the more
effective it's going to be.
00:11:21.60\00:11:22.92
Man... because they wanted to
get their money's worth. EXACTLY
00:11:22.95\00:11:26.24
Running after those
dollar bills again. That's it!
00:11:26.27\00:11:29.27
See, you put those $100
bills in a line, right...
00:11:29.30\00:11:32.13
and people will go after them
00:11:32.16\00:11:33.51
So someone who joins a
health spa and they're paying
00:11:33.54\00:11:37.10
$400 for a quarter,
those individuals tend to be
00:11:37.13\00:11:41.89
more motivated than the
person who pays $10 a quarter
00:11:41.92\00:11:44.80
because $10- Ah, they
may say what's the big deal?
00:11:44.83\00:11:47.97
What's the best type of
physical activity and why?
00:11:48.00\00:11:51.41
I wouldn't say that
there's any one best type.
00:11:51.44\00:11:54.76
Walking is something
that we can all take with us,
00:11:54.79\00:11:57.36
so if I have to choose one,
I'd say walking would be it.
00:11:57.39\00:12:00.51
Everybody who has 2 legs
and can use them... can walk.
00:12:00.54\00:12:06.08
All right... Now, you don't have
00:12:06.11\00:12:09.57
any special equipment with you.
00:12:09.60\00:12:12.61
Typically, even if
you're in a bad neighborhood,
00:12:12.62\00:12:16.19
if you can walk inside
of your house, you can walk.
00:12:16.22\00:12:19.03
If you have stairs, you can
walk up and down the stairs...
00:12:19.06\00:12:21.25
So this is something
that, REALLY, we can do
00:12:21.28\00:12:24.92
if we have a
little bit of forethought
00:12:24.95\00:12:27.17
and we're willing
to experiment. Okay?
00:12:27.20\00:12:30.33
So I would probably put
walking as the #1... Gardening?
00:12:30.36\00:12:33.28
Gardening is a VERY
good form of exercise;
00:12:33.90\00:12:38.63
however, there are some
people who garden using lots of
00:12:38.66\00:12:42.34
tools and equipment that
they might sit on and drive...
00:12:42.37\00:12:45.22
They don't get all of the
00:12:45.25\00:12:46.78
benefit if they
are doing it that way.
00:12:46.82\00:12:47.85
So HOE... do the things by
hand. That's RIGHT! RAKE - HOE!
00:12:47.89\00:12:52.31
If you have a lawn, to get
out there and cut the lawn with,
00:12:52.34\00:12:55.63
you know, one of
those mowers that do this...
00:12:55.66\00:12:58.35
Oh man... One of
those push mowers.
00:12:58.38\00:12:59.67
That actually will give
you quite a good workout.
00:12:59.70\00:13:03.49
Now I wouldn't suggest
that people start that if
00:13:03.52\00:13:05.65
they have NOT been
exercising before... Why not?
00:13:05.66\00:13:08.95
Well because many
people, if they have not
00:13:09.82\00:13:11.68
been exercising before,
their muscles, their joints,
00:13:11.71\00:13:14.35
their ligaments,
their cardiovascular system
00:13:14.38\00:13:16.53
is just not in shape to
handle vigorous activity
00:13:16.56\00:13:19.68
or strenuous activity without
increasing their risk of injury.
00:13:19.71\00:13:23.80
So they need to check
it out with a physician
00:13:23.83\00:13:25.34
and if they have
any question whatsoever,
00:13:25.37\00:13:26.79
or if they're over 40 years old?
00:13:26.82\00:13:28.30
If they're over 40 years old,
00:13:28.31\00:13:29.58
that's a recommendation
that has been made.
00:13:29.61\00:13:32.13
We're talking with
Dr. Zeno Charles-Marcel
00:13:32.14\00:13:34.54
He is the medical director of
The Lifestyle Center of America
00:13:34.57\00:13:37.24
with a webpage
by that same name...
00:13:37.27\00:13:39.72
www. lifestylecenter. org
00:13:39.73\00:13:42.60
If you have more
questions for the folks there
00:13:42.63\00:13:45.20
at the Lifestyle Center.
00:13:45.21\00:13:46.36
You can contact them
by email on that page,
00:13:46.39\00:13:48.84
or get other phone
number contacts on that page,
00:13:48.87\00:13:51.87
or you can call us here at 3ABN
00:13:51.90\00:13:53.53
and we'll give you
that contact number.
00:13:53.56\00:13:55.14
Join us when we come
back, and we're going to be
00:13:55.15\00:13:57.83
talking more about
exercise when we come back.
00:13:57.86\00:14:02.44
Have you found yourself wishing
that you could shed a few pounds
00:14:03.59\00:14:06.56
Have you been on a
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00:14:06.57\00:14:08.93
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00:14:08.96\00:14:12.03
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00:14:12.06\00:14:14.63
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00:14:17.39\00:14:20.43
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00:14:38.14\00:14:41.47
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00:14:41.50\00:14:43.60
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00:14:43.63\00:14:46.92
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00:14:54.94\00:14:57.95
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00:14:57.98\00:15:02.66
Welcome back,
we've been talking with
00:15:04.38\00:15:05.97
Dr. Zeno Charles-Marcel from
The Lifestyle Center of America,
00:15:06.00\00:15:09.56
and we've been
talking about activity...
00:15:09.59\00:15:12.49
And we need to be more active;
00:15:12.52\00:15:14.35
we need to have
something that works for us...
00:15:14.38\00:15:15.88
That's what we
talked about at first.
00:15:15.89\00:15:17.15
We can't just be conscripted
into somebody else's mold.
00:15:17.18\00:15:20.30
We need to be out
there doing what we ENJOY,
00:15:20.33\00:15:24.01
but we need to be doing
something! That's correct
00:15:24.04\00:15:26.20
We need to be doing
something that's productive.
00:15:26.23\00:15:28.49
Now, what are the
things we need to be doing?
00:15:28.52\00:15:30.49
What are the things
that are productive?
00:15:30.52\00:15:32.07
You know, we have all
this different types of
00:15:32.10\00:15:33.49
activity and all
these different...
00:15:33.52\00:15:34.95
We can get different Spandex
suits of any color we want;
00:15:34.99\00:15:37.82
plaid, bad, sad, glad or
yellow or green or purple!
00:15:37.85\00:15:41.85
But what really
REALLY makes a good activity?
00:15:41.86\00:15:46.16
What are the components?
00:15:46.19\00:15:47.58
Well, things for the
BEST effect on the body,
00:15:47.61\00:15:51.81
it needs to have an
aerobic component...
00:15:51.84\00:15:53.80
And aerobic just means that
the person is expending effort,
00:15:53.83\00:15:58.78
and bringing in a lot of
oxygen into their system,
00:15:58.81\00:16:01.57
and getting rid of some of that
carbon dioxide that builds up.
00:16:01.60\00:16:04.44
They need to just
be breathing deeply!
00:16:04.45\00:16:05.60
They need to be
breathing deeply, okay?
00:16:05.63\00:16:07.39
Another is... STRENGTHENING
00:16:07.40\00:16:09.15
The person needs to
actually be increasing the WORK
00:16:09.18\00:16:12.78
of the muscle - such that the
muscles are gaining in strength.
00:16:12.81\00:16:16.48
So they can't be
going around like
00:16:16.51\00:16:17.49
a gerbil in a gerbil
cage on a little wheel.
00:16:17.52\00:16:19.43
Yeah, now you can do that
00:16:19.46\00:16:21.19
and you can get
some benefit from that,
00:16:21.22\00:16:22.70
but that's not optimal.
00:16:22.73\00:16:24.07
You got to slow it down, push!
00:16:24.10\00:16:25.52
Do some of those strengthening
activities as well...
00:16:25.55\00:16:29.15
And the third is actually
some STRETCHING, limbering up.
00:16:29.18\00:16:33.09
ESPECIALLY for
people who haven't
00:16:33.12\00:16:35.16
been exercising for a while.
00:16:35.19\00:16:36.73
They need to limber up.
00:16:36.74\00:16:38.23
They need to get the
ligaments and the joints
00:16:38.26\00:16:41.13
actually to be able
to be more flexible,
00:16:41.16\00:16:43.65
and that decreases injury.
00:16:43.68\00:16:45.27
Now the BEST way to
start a stretching program
00:16:45.30\00:16:50.03
is actually to warm up a little
bit before you start stretching.
00:16:50.06\00:16:53.72
So you walk, not too fast, okay?
00:16:53.75\00:16:57.55
But you walk and you
get a little bit warm...
00:16:57.56\00:16:59.45
You get the circulation going,
the joints and the muscles
00:16:59.46\00:17:02.69
get a little bit
warmer, and now THOSE muscles
00:17:02.72\00:17:05.35
can be stretched
to your advantage,
00:17:05.38\00:17:09.47
then you start now with the
rest of your exercise program.
00:17:09.50\00:17:12.92
So you go out and you
kind of saunter around,
00:17:12.95\00:17:15.31
or as they say in
Romanian ... "plan bataie"
00:17:15.34\00:17:18.47
That means, you know,
just... my wife is Romanian,
00:17:18.50\00:17:20.91
and there is that word
for... it's not a hard walk,
00:17:20.94\00:17:24.15
or whatever, you
just kind of walk around,
00:17:24.18\00:17:26.22
and then what do you do?
00:17:26.25\00:17:27.31
You go down in your crouches
or crunches, or what do you do?
00:17:27.34\00:17:30.16
It depends on where
you're trying to stretch.
00:17:30.19\00:17:32.14
And really, stretching all of
00:17:32.17\00:17:35.51
major joint systems
that works the best.
00:17:35.55\00:17:38.29
So, you know, from the
ankles, knees, hips and waist,
00:17:38.33\00:17:42.51
lower back, and up to the
shoulder girdle and the arms.
00:17:42.54\00:17:45.95
So, I've heard it said
before that you shouldn't
00:17:45.98\00:17:47.91
do anything jerky, it should all
be kind of fluid. That is true
00:17:47.94\00:17:52.66
The jerky motions and the
repetitive kinds of activity,
00:17:52.69\00:17:58.29
where we push and push and push,
00:17:58.32\00:18:00.55
these tend to
increase the likelihood
00:18:00.58\00:18:02.87
that you'll get injured.
00:18:02.90\00:18:04.45
So you just kind of ease into it
00:18:04.48\00:18:07.25
especially if you're
a little older. Right
00:18:07.28\00:18:09.94
Of course, we're not in
that category... Of course NOT
00:18:09.97\00:18:12.46
The others that are out there,
they are a little bit older.
00:18:12.49\00:18:14.58
All right, then strengthening...
00:18:14.59\00:18:16.59
What do you do then to
increase your strength?
00:18:16.62\00:18:18.79
We carry around
our bodies with us.
00:18:18.82\00:18:21.01
And so we can use our own bodies
and the own weight that we have
00:18:21.04\00:18:24.76
as a means of resisting against
activity that we try to do.
00:18:24.79\00:18:30.86
For instance, we can do
push-ups we can do sit-ups,
00:18:30.89\00:18:34.10
we can do
pull-ups, we can hang...
00:18:34.13\00:18:35.88
Even in the chair,
we can sit in the chair,
00:18:35.91\00:18:38.77
and push-up with
our arms, you see,
00:18:38.78\00:18:41.25
and this gives some
strengthening activity
00:18:41.28\00:18:43.65
to the upper body.
00:18:43.68\00:18:45.31
But you know,
even going beyond that,
00:18:45.34\00:18:47.49
there are certain things
that we can do around the house,
00:18:47.52\00:18:50.09
around the home or on the
job that is actually work!
00:18:50.12\00:18:53.02
And WORK entails some
of the aerobic activity,
00:18:53.05\00:18:56.18
and it includes some of
the strengthening activity
00:18:56.21\00:18:58.29
because it requires, oftentimes,
00:18:58.32\00:19:00.25
for us to work
against resistance.
00:19:00.26\00:19:03.86
So, you know, I
have a sedentary job,
00:19:03.89\00:19:06.18
some would say, you
know, being a pastor...
00:19:06.21\00:19:08.70
what should I
do... in my office?
00:19:08.73\00:19:11.39
Well I would start off by asking
... what do you like to do?
00:19:11.42\00:19:13.90
What do I like to do...
00:19:13.93\00:19:15.22
Well, I like to play basketball,
I like to play tennis,
00:19:15.25\00:19:20.59
I like to walk,
I like to swim...
00:19:20.62\00:19:26.01
Well, in your office, you
obviously won't be able to
00:19:26.04\00:19:29.60
swim and play
basketball, right...
00:19:29.63\00:19:33.21
Yeah, it probably would not be
00:19:33.24\00:19:34.22
good to set up that
hoop there in the office.
00:19:34.25\00:19:35.55
No, it probably
wouldn't be go over too well.
00:19:35.58\00:19:37.49
Come on in, Sister Jones...
00:19:37.50\00:19:40.58
Let's shoot some hoops together!
00:19:40.61\00:19:43.74
That wouldn't
work out too well...
00:19:43.77\00:19:45.18
BUT, let's suppose that
during the course of the day,
00:19:45.21\00:19:47.81
you REALLY can't get
out to do anything else.
00:19:47.84\00:19:50.21
In your office, you can
be working under the table
00:19:50.24\00:19:54.61
with pumps, okay,
for the calves. All right
00:19:54.64\00:19:59.22
You can do some
resistance activity with the
00:19:59.25\00:20:02.37
legs against the
hands, or even against the
00:20:02.40\00:20:04.25
side of the chair and the legs
00:20:04.28\00:20:06.11
together pushing
against each other.
00:20:06.14\00:20:07.72
With those resistant members
or whatever in my church...
00:20:07.75\00:20:10.96
No... there are none like that
in my church if you're watching.
00:20:10.99\00:20:15.19
Okay... you can
actually be doing let lifts!
00:20:15.22\00:20:19.36
I already get accused
of too much activity...
00:20:19.39\00:20:22.37
Now I'm going to be in
deep trouble... Yeah, good
00:20:22.38\00:20:25.22
Leg raises... okay, and then I
00:20:25.25\00:20:28.35
could just be maybe
strengthening my grip.
00:20:28.38\00:20:29.92
Strengthening your
grip on the chair handles.
00:20:29.95\00:20:31.95
During board meetings - that
happens naturally sometimes.
00:20:31.98\00:20:36.05
So see, there are lots of things
that you can do right there.
00:20:36.08\00:20:38.30
Now, you may also want to
do some push-ups in the office
00:20:38.31\00:20:42.10
or sit-ups, but you
might want to close the door
00:20:42.11\00:20:45.63
That's some of the strengthening
activities that you can do.
00:20:45.66\00:20:48.38
The aerobic stuff...
better the 50-yard dash
00:20:48.41\00:20:51.36
to the whatever,
the school, or whatever.
00:20:51.39\00:20:54.96
That might be a
place to do that.
00:20:54.99\00:20:57.10
For some of the
other aerobic activities,
00:20:57.13\00:20:59.02
if there are
stairs in your office,
00:20:59.05\00:21:00.95
you might want to
do some stair climbing.
00:21:00.98\00:21:02.86
Now, it may not appear to those
looking on that you're sane
00:21:02.87\00:21:06.95
when you start walking up and
down the stairs over and over,
00:21:06.98\00:21:09.59
so let them know ahead of time
that this is what you're doing.
00:21:09.62\00:21:12.53
You can actually
process some other things
00:21:12.56\00:21:15.69
while you're doing that;
you could be listening to things
00:21:15.72\00:21:17.69
I wouldn't suggest
that you a lot of reading
00:21:17.72\00:21:20.08
while you're going up and
down the stairs... You might get
00:21:20.11\00:21:22.73
to the bottom a little bit
quicker than you anticipated.
00:21:22.76\00:21:24.35
We don't have any stairs in my
office, so that's going to be OK
00:21:24.38\00:21:26.52
All right, well
you've given me some ideas,
00:21:26.55\00:21:29.74
I'll work on
some of those things.
00:21:29.77\00:21:32.27
But strengthening
things you can always be
00:21:32.30\00:21:34.03
working on at almost any time...
00:21:34.06\00:21:36.87
And then flexibility, I
suppose too, in some sense.
00:21:36.90\00:21:40.25
In some sense you can,
but it's better to have a
00:21:40.28\00:21:43.07
regular flexibility
schedule if you will -
00:21:43.08\00:21:46.80
where after a
brief period of warm up,
00:21:46.83\00:21:50.65
you stretch, then you
go ahead and you do your
00:21:50.68\00:21:53.44
physical training
session, and then you cool-down
00:21:53.47\00:21:57.27
after that and then
you hit the showers.
00:21:57.30\00:21:59.29
What about the person
who is osteoporotic...
00:21:59.32\00:22:01.49
someone that has a bad
problem with their bones
00:22:01.52\00:22:03.63
and their joints and they just
00:22:03.66\00:22:05.01
they really
truly do have problems
00:22:05.04\00:22:07.04
with those types of things...
00:22:07.07\00:22:08.92
what kind of exercise
could someone be involved in?
00:22:08.93\00:22:12.20
With osteoporosis? Yes
00:22:12.23\00:22:13.48
The best kind of exercise for
somebody with osteoporosis is
00:22:13.51\00:22:16.20
actually what we call
weightbearing exercise.
00:22:16.23\00:22:19.09
The person must
exercise against gravity
00:22:19.12\00:22:21.31
for their bones
to be strengthened,
00:22:21.34\00:22:23.29
and if they add some weight
in addition to their body weight
00:22:23.32\00:22:27.01
that works out even better.
00:22:27.04\00:22:29.31
So for instance, it
might be a lady or a man
00:22:29.34\00:22:33.24
who can get a
vest, a fishing vest,
00:22:33.27\00:22:36.85
fill the pockets with sand
00:22:36.88\00:22:38.29
or fill the
pockets with lead sinkers
00:22:38.32\00:22:41.38
that increases the
weight of the vest.
00:22:41.41\00:22:43.82
But don't try and
walk on water though!
00:22:43.85\00:22:45.42
Don't try to walk
on water at that time.
00:22:45.45\00:22:47.14
But they can walk
and exercise with that,
00:22:47.17\00:22:49.70
and that actually increases the
00:22:49.73\00:22:52.60
benefit of that
kind of exercise.
00:22:52.63\00:22:54.62
Swimming as well, which is
really good for aerobic function
00:22:54.65\00:23:00.04
is usually not very
helpful in people if they have
00:23:00.07\00:23:03.59
osteoporosis and
they're trying to use this
00:23:03.62\00:23:05.75
kind of exercise to
help the osteoporosis.
00:23:05.78\00:23:07.88
What about someone
who has a herniated disk?
00:23:07.91\00:23:10.89
If someone truly
has a herniated disk,
00:23:10.92\00:23:13.93
then what that person
would need is what we would call
00:23:13.96\00:23:15.99
"therapeutic exercises"
00:23:16.02\00:23:17.47
The BEST situation
would be that they have to be
00:23:17.50\00:23:19.98
evaluated by a
physical therapist,
00:23:20.01\00:23:21.62
someone who knows
about these things,
00:23:21.65\00:23:24.31
and then get an
exercise prescription tailored
00:23:24.34\00:23:27.25
for the degree of problems
that they might be having.
00:23:27.28\00:23:30.16
What about the paraplegic?
00:23:30.19\00:23:31.98
You might be surprised
at the amount of exercise
00:23:32.01\00:23:35.27
that people who
are paraplegic can do.
00:23:35.30\00:23:36.96
When I was with the
Veterans Administration,
00:23:36.99\00:23:39.28
we had patients who had
had problems like that...
00:23:39.31\00:23:42.10
When I was at the "Redding
Rehabilitation Hospital" in PA,
00:23:42.13\00:23:44.91
we had patients who
had had injuries from
00:23:44.94\00:23:47.44
motor vehicle accidents
with gunshot wounds and so on...
00:23:47.47\00:23:50.20
These
individuals, believe-it-or-not,
00:23:50.23\00:23:52.28
did a lot of
upper body exercises.
00:23:52.31\00:23:55.12
They can do it in their
wheelchair; they can do it
00:23:55.15\00:23:56.79
in their chair; they can
do it in the parallel bars;
00:23:56.83\00:23:58.44
they could even do
it at the table at home.
00:23:58.75\00:24:00.98
And a very important
part of their rehabilitation
00:24:01.01\00:24:04.39
actually was physical
activity to the upper body...
00:24:04.42\00:24:07.29
And, they just weren't able to
00:24:07.32\00:24:09.52
use their lower
extremities to the same extent.
00:24:09.55\00:24:13.03
Can you ever start
exercising too young
00:24:13.06\00:24:14.98
in terms of some exercises?
00:24:14.99\00:24:17.98
There is a potential
risk for having young children
00:24:18.01\00:24:21.52
engaged in weightlifting
and weight-training.
00:24:21.55\00:24:24.42
So, for the very young kids,
let's say less than about 10,
00:24:24.45\00:24:29.22
less than pubertal age,
perhaps the best thing is
00:24:29.25\00:24:33.47
good, old-fashioned get
out there and play and work!
00:24:33.48\00:24:37.14
That is a good
training program... Why is that
00:24:37.17\00:24:39.95
because of the bone
plates or something?
00:24:39.98\00:24:43.28
Why is it not good to
have them weightlifting?
00:24:43.31\00:24:46.29
Because if they over-strain
because of some of the
00:24:46.32\00:24:50.42
ligaments - some of the
fascia around the muscles,
00:24:50.45\00:24:55.29
they're more prone
to getting hernias.
00:24:55.32\00:24:57.11
That's what is said, they are
00:24:57.14\00:24:58.26
more prone to getting
hernias. Can you be too old?
00:24:58.30\00:24:59.91
No, it's never too old to start,
it's never too old to get fit
00:24:59.94\00:25:05.20
Any studies on old people
that have started exercising?
00:25:05.23\00:25:07.48
Oh yes, there are
lots of studies...
00:25:07.51\00:25:08.84
As-a-matter-of fact, at
the University of Pennsylvania,
00:25:08.87\00:25:10.73
they did some very interesting
research using elderly people
00:25:10.76\00:25:15.01
who had osteoporosis
who were prone to falling...
00:25:15.04\00:25:17.99
And of course, a fall in
somebody with osteoporosis
00:25:18.02\00:25:20.61
oftentimes to many
people is curtains.
00:25:20.64\00:25:22.75
So, they had them do
some specific training to
00:25:22.78\00:25:26.89
strengthen their knee
joints, their hip girdle,
00:25:26.92\00:25:30.18
and regain some
of their balance...
00:25:30.21\00:25:33.53
And these
individuals not only improved
00:25:33.56\00:25:35.96
their strength of these
areas, but also decreased their
00:25:35.99\00:25:39.58
risk of falling and
did very, very well.
00:25:39.61\00:25:42.12
So today, we say even
for the person who is elderly
00:25:42.15\00:25:45.68
who might be frail,
who may already have
00:25:45.71\00:25:47.68
osteoporosis, who
otherwise would say,
00:25:47.71\00:25:49.79
"Well, you know, I
can't really exercise"
00:25:49.82\00:25:52.38
That is not true.
00:25:52.41\00:25:54.23
The key, though, is
that they should do something
00:25:54.26\00:25:57.16
that is safe; they
should be evaluated in a
00:25:57.19\00:25:59.96
professional kind of manner
so that they don't increase
00:25:59.99\00:26:03.55
their risk by doing something
00:26:03.58\00:26:05.19
that might be
beyond their ability.
00:26:05.22\00:26:07.16
What's your
favorite exercise personally?
00:26:07.19\00:26:09.08
What do you do? Walk!
00:26:09.12\00:26:10.26
You walk, how often, how long?
00:26:10.30\00:26:12.11
It depends... I even
walk with my patients!
00:26:12.14\00:26:15.16
So, during the course of a day,
even though the day is busy,
00:26:15.19\00:26:18.22
I would go for a walk with
my patients around the track,
00:26:18.25\00:26:21.55
and that gives us an
opportunity for ME to show THEM
00:26:21.58\00:26:25.21
that even in a busy day with a
00:26:25.24\00:26:27.14
busy schedule,
you can still walk.
00:26:27.18\00:26:28.82
It also takes us out of
the office and oftentimes
00:26:28.85\00:26:32.78
the things that we talk
about on the track are quite
00:26:32.81\00:26:35.08
different from the things that
we talk about in the office.
00:26:35.12\00:26:36.55
And I also have an
opportunity during that time
00:26:37.18\00:26:40.23
to evaluate how my patients are
00:26:40.26\00:26:41.81
doing with regard
to their exercise...
00:26:41.82\00:26:43.56
whether they realize that
that's what I'm doing or not.
00:26:43.59\00:26:46.25
So, I include walking as
part of my daily routine.
00:26:46.28\00:26:51.43
Additionally, after meals,
we try to go for a stroll.
00:26:51.46\00:26:55.82
Now a stroll is not really
exercise in the classical sense.
00:26:55.85\00:26:58.79
It's actually a VERY slow
walk and this aids in digestion,
00:26:58.82\00:27:03.45
as opposed to...
00:27:03.48\00:27:04.93
So don't go to sleep afterwards
after a meal, get up and walk.
00:27:04.96\00:27:09.16
Get up and walk;
again, don't do it fast.
00:27:09.19\00:27:12.82
Get a nice slow stroll and
you'll be benefited by that.
00:27:12.83\00:27:18.10
So what are you doing? Why
are you still sitting there?
00:27:18.13\00:27:19.80
You need to get UP.
You need to get GOING!
00:27:19.83\00:27:21.53
Turn off the TV right
after we're though, and GO!
00:27:21.56\00:27:25.71
Make that phone
call, do that thing,
00:27:25.74\00:27:27.14
do that good deed!
00:27:27.17\00:27:28.38
We've been
talking about activity,
00:27:28.41\00:27:30.07
it's a law of life.
00:27:30.10\00:27:31.23
If you're watching too much,
even of this great program,
00:27:31.26\00:27:33.44
you need to be
out there moving...
00:27:33.45\00:27:34.59
And now you've heard
how and why and what to do!
00:27:34.62\00:27:38.57
So why not just go
ahead and give it a try.
00:27:38.60\00:27:41.29
But before you do, write
down this contact information.
00:27:41.32\00:27:44.37
If you would like to contact
The Lifestyle Center of America,
00:27:44.40\00:27:47.13
you could contact them at
00:27:47.16\00:27:48.59
www. lifestylecenter. org
00:27:48.62\00:27:51.72
or you can call this station,
we can give you more information
00:27:51.75\00:27:54.96
and we hope that
today's program gives you
00:27:54.97\00:27:56.89
health that
lasts for a lifetime!
00:27:56.93\00:27:58.94