Hello and welcome to
"Health for a Lifetime"
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I'm your host Don Mackintosh
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and we're going to be
talking today about stress -
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what can we do
about this common plague,
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if you will, in America.
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There are good things
that we know about stress;
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there are negative things
when we think about stress.
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Here to talk to us about
this important subject is
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Dr. Skip MacCarty -
Welcome Dr. MacCarty!
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Now you have done extensive
research over the last 20 years
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with stress seminars and
now you're a fellow of the
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American Institute of Stress.
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You've done some
major presentations for that
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organization in
December 2000 and whatnot;
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you have a seminar
"Stress Beyond Coping"
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that has been endorsed
by, among other groups,
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the General Conference
of Seventh-day Adventists
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and we're going to be
covering some things today
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that people can get
more information by actually
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looking at your seminar,
getting it for themselves
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or their community by calling
here or that "Health Ministries
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Department" in the
General Conference...
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But one of the keys
that you've mentioned to me
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that's very important -
one of the things to look at
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is exercise as it
relates to stress,
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and that's what we
want to talk about today.
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Give us just an overview of
your whole approach to stress,
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and then look at these keys
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and then we'll
hone in on exercise.
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Okay Don, the model
that I operate out of is
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called the stress tank
and it kind of shows all the
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relationship of the
parts to the whole...
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It shows... think of your
life as a tank and stressors
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constantly coming
into your life every day,
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and if the stress
fills to the overflow point,
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then various kinds of
harm can result, illnesses,
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relationship breakdowns,
strain in relationships,
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accident proneness, etcetera.
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Fortunately, there's a pressure
relief valve on this tank,
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and when that pressure
relief valve is fully opened,
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with the 7 Keys
of stress management,
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it drains the
stress tank to safe levels,
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prevents stress from
building to the harmful point.
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Things we can do to close that
pressure relief valve as well;
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alcohol, tobacco,
addictive behavior, shopping -
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you know, overspending
addictions and so forth,
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can actually create more stress,
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even though they
are short-term to help.
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You feel good
when you go shopping,
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you feel bad when you've spent
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more than your husband or
wife wants. Right - exactly!
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Well, not just feel
bad, but you get debts,
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and it creates serious problems.
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And there are things we
can do to create larger tanks
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actually to handle more
stress at any one time...
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And those are all things
we do in a 12-hour seminar,
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but I want to focus right
now on one of the 7 Keys. Okay
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The 7 Keys that open
the pressure relief valve...
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And we're going to talk
about exercise this time.
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Exercise today - yep
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All right, so
tell us about exercise,
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how does it fit
into stress management
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or dealing with stress?
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Well in the stress management
pyramid that I've developed,
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in which I show how the 7 Keys
are arranged hierarchically,
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starting with the lesser
important ones at the bottom,
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not that they're not important,
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they are very important,
but compared to the ones
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above them, they are less
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important than
the ones above them.
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Now the bottom 4 components,
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the eating healthfully,
exercise, relaxation,
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time management, organization,
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you can kind of
arrange those differently.
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You can put
exercise up higher on that,
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but the top 3 are
even more important...
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But exercise is one of
the foundational elements,
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it is VERY important for stress
management, VERY important.
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So it's not something that
we should just relegate to the
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dust bin - it's
something we should focus on;
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it does have very positive
elements when relating to stress
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And it's something
you can do immediately.
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Some of the other
techniques of stress management
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takes some time to learn them.
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Exercise - you know how to
do it and you start immediately,
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and get benefit and results.
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What EXACTLY makes it important?
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Well, in answering
that question, Don,
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I'd like to kind of
explain the difference between
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the 2 different
kinds of stress... Okay
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We've talked before about real
stress, which is stress in which
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your body is actually
invaded by something or you are
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assaulted in some way and
the process of stress is just...
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ideas going through out heads
that we imagine we're threatened
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or fears that come
from just irrational beliefs
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that we have and so forth.
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That's 2 ways to distinguish
stress that researchers
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distinguish between
real and processive...
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Real or imagined? But
there are 2 other ways...
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Yes, 2 other ways and one
is called distress... DISTRESS
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Distress is the harmful
stress, like DIS-EASE. Okay
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The harmful stress that actually
raises your stress hormones
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to a level that's
helpful in a short run...
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It helps you in
an acute stressor,
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but if it becomes chronic,
it actually adverse affects
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your immune system and
makes you more irritable,
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and all kinds of things that are
harmful to you and in every way.
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Chronic stress is
harmful in every way.
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You want to avoid
it if at all possible.
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It's where our resources
to adapt to whatever situation
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we're in are overloaded.
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Now the other kind of
stress is a beneficial stress.
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Stress researchers
realized this very early on...
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Eustress - that's
a new word for me.
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The little prefix "eu"
on the word stress there
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is a Greek
prefix that means "good"
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Eulogy means... Good
words about somebody.
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Speaking good words
about somebody who is deceased,
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and euphoria means... You
feel just great - feel good.
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A feeling of
well-being, a good feeling.
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And so eustress is
a beneficial stress;
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the spice of life - it's working
hard toward achieving a goal,
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and you achieve a good goal.
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It's having enough
stress and enough challenge.
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If you weren't challenged when
you got up during the day...
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if you have absolutely
nothing to do when you got up,
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it sounds heavenly but,
really, if you were to put an
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active person
flat on their back,
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that's very
stressful for an active person.
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And now, I've got a
chart showing, in the workplace
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what they've worked out
- that center column there
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is the optimal amount of
stress and that's eustress...
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You're adequately challenged,
you have plenty to do,
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and you can even have
added to that pressure,
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added work pressure that's a
little bit more than you can do
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comfortably and
it's a great challenge,
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but still it's acceptable...
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your productivity is
acceptable and still good.
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But you get too much work
overload and you have distress,
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then it gets dangerous.
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The same works the other
way which is very interesting.
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If you have too little to do,
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you can still do okay if
it's just a little less than
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you're capable of,
but if it gets WAY less,
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if you have nothing
to do almost on your job,
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or you get laid off, let's
say, and no other job prospects,
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it can be very distressful,
HARMFULLY distressful
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to your health and so how
exercise fits into this...
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when you exercise, Don,
you put your body under stress.
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You actually stress your body,
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but it's a healthy
stress, it's EUSTRESS...
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that's the point, it's eustress.
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So the ways that
exercise benefits is because it
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kind of gives us a dry run at
stress, but it's a positive way.
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Well yes, it actually
puts your body under stress.
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You know, there's a number of
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benefits for
exercise, numerous benefits.
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What are some of
the ways that exercise
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benefits in this way?
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All right, #1- It
enables us to react more calmly
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and less drastically
to stressful situations -
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it conditions us to do that.
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It helps our body functions
return to normal more quickly
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after the stress reaction.
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So it's just like
training for a marathon...
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We go out and we run it every
day or we walk it at first,
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then we are more and more able
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to handle that
stress for the long haul.
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Yes, there's a stress sequence,
kind of a stress reaction.
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What exactly do you
mean by stress reaction?
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What does that mean?
Well, there are 3 stages
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to the stress reaction
or the stress response...
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And Dr. Hans Selye, the original
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researcher in
the field of stress,
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back in the 30s
and the 40s and 50s,
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he created the stress reaction
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that talked about
these 3 sequences.
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The first sequence, the first
stage, is the "alarm stage"
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This is where you
perceive some kind of threat...
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When you go into
this, your body actually,
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biochemically, prepares to
meet an emergency situation.
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Is that guy causing the
stress or is he under stress?
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It could be either right?
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Well yeah, he's...
HE'S CAUSING THE STRESS!
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I have no idea - it just
looked like good clip art
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to represent an alarm reaction.
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So that's the first
stage, the alarms...
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And your heart rate increases,
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your blood thickens
and your vessels constrict
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so your blood pressure
rises to get the blood out
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to your extremities
because you're going to need to
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get away from this situation
or to fight in this situation.
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Your respiration increases,
the rate of respiration,
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more oxygen to the
brain and to the extremities.
00:10:01.15\00:10:03.67
Stress hormones and adrenalin
are pumped into your system.
00:10:03.70\00:10:08.19
You're ready to go - the
fight or flight syndrome there.
00:10:08.22\00:10:10.74
That's right... the- -of
sugar is pumped into your blood,
00:10:10.84\00:10:15.38
muscle function is keener,
but your digestive process
00:10:15.41\00:10:18.75
shuts down.
00:10:18.78\00:10:19.85
And the reason
for that is that...
00:10:19.88\00:10:21.28
It's not as
important. That's right
00:10:21.31\00:10:22.85
It's more long-term
and your body senses it...
00:10:22.88\00:10:26.21
"No long-term
projects are allowed right now,
00:10:26.24\00:10:28.55
we got an
emergency in front of us,"
00:10:29.55\00:10:31.50
so it prepares to
meet that emergency.
00:10:31.54\00:10:33.45
That's the alarm stage.
00:10:33.48\00:10:35.72
Then it goes into the next stage
which is the resistant stage.
00:10:35.75\00:10:40.28
Okay, we're prepared for fight
and flight in the alarm stage.
00:10:40.31\00:10:44.77
AGAIN, 2 very
dangerous guys there, I see...
00:10:44.80\00:10:47.58
with the gun and the
Wylie rabbit... Right
00:10:47.61\00:10:50.54
Then we go next to
the resistant stage.
00:10:50.57\00:10:52.98
Oh look at these guys where
they are sparring here now.
00:10:53.01\00:10:56.54
That's right...
They said, "Hey look,
00:10:56.57\00:10:58.02
you can't take over my house. "
00:10:58.05\00:10:59.25
This is where
stress becomes chronic.
00:10:59.28\00:11:01.74
This is where it's not dealt
with in just a few minutes.
00:11:01.77\00:11:04.64
It's a long flight...
It becomes a more lengthy
00:11:04.67\00:11:08.44
engagement and when
stress becomes chronic,
00:11:08.48\00:11:12.22
then it gets dangerous
because the stress hormones
00:11:13.51\00:11:16.64
are continuing to circulate
at high levels in your body,
00:11:16.67\00:11:19.46
and when that
happens, eventually...
00:11:19.49\00:11:22.19
and sometimes it's
going to happen in a matter of
00:11:22.22\00:11:23.71
just a few days, that
your immune system gets
00:11:23.74\00:11:26.64
suppressed to the place where
you're now more susceptible
00:11:26.67\00:11:31.32
to colds, to flu,
to killer diseases...
00:11:31.35\00:11:36.30
And the longer that
stress goes unrelieved,
00:11:36.33\00:11:39.36
the more dangerous it gets.
00:11:39.39\00:11:41.38
And so exercise
fits into this - how?
00:11:41.41\00:11:43.36
Well, we're coming to that. Okay
00:11:43.39\00:11:46.30
Because the last stage
is returning to normal...
00:11:46.33\00:11:49.33
You either deal with the
stress and return to normal
00:11:49.36\00:11:52.65
or you actually
exhaust your body resources...
00:11:52.68\00:11:56.13
And when you
exhaust your body resources,
00:11:56.16\00:11:59.30
you can get depressed...
00:11:59.33\00:12:01.07
I see the guy in
the picture there,
00:12:01.10\00:12:04.28
I can tell which one
is kind of exhausted...
00:12:04.31\00:12:06.67
He's in the
stocks. You have a clue...
00:12:06.70\00:12:09.08
Maybe his stocks have
fallen or something there.
00:12:09.11\00:12:11.92
And the other guy is happy,
00:12:11.95\00:12:12.98
he's got a big grin
with his teeth there.
00:12:13.01\00:12:14.92
When you're exhausted
and your health breaks down,
00:12:14.95\00:12:18.14
you can go into shock, in
fact, or you could even die.
00:12:18.17\00:12:24.57
If it's severe enough and long
enough, you could die from it.
00:12:24.60\00:12:28.16
So stress can actually kill.
00:12:28.19\00:12:30.71
So the stress
reaction is fight or flight,
00:12:30.74\00:12:33.12
it's the resistance and then
it's either return to normal
00:12:33.15\00:12:36.49
or you're over,
you're exhausted.
00:12:36.52\00:12:38.65
You just get exhausted,
yeah, and some people,
00:12:38.68\00:12:40.44
they just can't go on
anymore and get depressed.
00:12:40.47\00:12:42.20
Now what exercise does...
00:12:43.11\00:12:44.44
If you look at the
physiological changes
00:12:44.48\00:12:46.24
that take place
during exercise...
00:12:46.27\00:12:47.77
Again, heart rate goes up,
00:12:47.80\00:12:49.72
the amount of blood being pumped
out of the system increases,
00:12:49.75\00:12:53.65
so the blood can get
out to the working muscles,
00:12:53.68\00:12:56.67
blood pressure rises again.
00:12:56.70\00:12:58.86
And, it's interesting, blood
thickens when you're in stress
00:12:58.89\00:13:01.94
in case you're wounded...
And get those clots out there
00:13:01.97\00:13:04.76
Get those clots going, yep.
00:13:05.78\00:13:07.03
Your breathing is more rapid,
just like in a stress response,
00:13:07.06\00:13:11.95
however, it's deeper when you
exercise - so it's healthier.
00:13:11.98\00:13:16.64
Because rapid
breathing in a stress reaction
00:13:16.67\00:13:20.36
tends to be shallower.
00:13:20.39\00:13:21.48
Tissues take up more oxygen,
00:13:21.51\00:13:23.08
manage for sugar
in the blood again,
00:13:23.11\00:13:25.47
just like when you're
under a lot of stress,
00:13:25.50\00:13:28.03
and the digestive
process tends to shut down
00:13:28.06\00:13:30.30
during the
exercise time as well;
00:13:30.33\00:13:31.93
again, to get
the blood out to the
00:13:31.96\00:13:33.24
extremities where it's needed.
00:13:33.27\00:13:34.96
Now when you exercise,
several things are happening...
00:13:34.99\00:13:38.32
One is you're using the stress
chemicals that are produced...
00:13:38.35\00:13:43.58
So if you are in
chronic stress and you exercise,
00:13:43.61\00:13:46.68
you're beginning to burn
off some of those chemicals
00:13:46.71\00:13:50.44
that you need to
be burning off...
00:13:50.47\00:13:51.77
And are already there and
you need to get rid of them.
00:13:51.80\00:13:53.40
That's right, you need
to lower those chemicals,
00:13:53.43\00:13:56.19
but also, when you exercise,
just like you were saying,
00:13:56.22\00:13:59.06
you're conditioning your body.
00:13:59.09\00:14:00.57
It's like running
plays over and over again,
00:14:00.60\00:14:03.56
so you just do
them instantaneously.
00:14:03.59\00:14:06.91
That's the 3rd
thing that it does for us.
00:14:16.23\00:14:18.29
It enables deeper
relaxations and sleep.
00:14:18.32\00:14:23.60
Have you ever been so
tired at the end of the day,
00:14:23.63\00:14:26.64
that you couldn't sleep?
00:14:26.67\00:14:27.92
Yes - and that means
I'm too stressed out?
00:14:27.95\00:14:31.69
Well, a lot of times
that comes from a sedentary,
00:14:31.72\00:14:35.23
maybe you haven't had
enough exercise during the day,
00:14:35.26\00:14:37.31
so what happens is
your mind is exhausted,
00:14:37.34\00:14:42.28
but yet your body is tense...
00:14:42.31\00:14:44.65
Your body is tense.
00:14:44.68\00:14:45.91
Oh I tell you, when I
exercise, I feel like staying up
00:14:45.94\00:14:47.85
all night though,
that's a problem for me.
00:14:47.88\00:14:49.52
So you can't exercise that late.
00:14:49.55\00:14:52.72
I mean even if I do it in
the morning, it's amazing.
00:14:52.75\00:14:57.55
Well, you know
what you're saying
00:14:57.58\00:14:59.66
when you say that?
No, what am I saying?
00:14:59.70\00:15:01.39
What you're saying is -
your body requires less sleep.
00:15:01.43\00:15:03.73
You're body requires less sleep
when you exercise, regularly.
00:15:03.76\00:15:06.52
That's right... I
find the same thing
00:15:06.55\00:15:08.73
So that's one of the
things when people say,
00:15:08.76\00:15:09.95
"I don't have time to
exercise. Give me a break,
00:15:09.98\00:15:12.15
I'm already so busy"
00:15:12.18\00:15:13.27
Many people, with their
exercise on a regular basis,
00:15:13.30\00:15:16.93
they find they do
not need as much sleep.
00:15:16.96\00:15:18.75
Their body actually gets along
well without that much sleep.
00:15:18.78\00:15:21.43
They are actually
saved nearly as much time
00:15:21.46\00:15:24.09
in the sleep that they need
when they exercise aerobically.
00:15:24.12\00:15:27.39
Even earlier in
the day, like you say.
00:15:27.42\00:15:29.01
So it doesn't
mean you can't sleep,
00:15:29.04\00:15:31.15
it just means you sleep more
efficiently, more effectively.
00:15:31.18\00:15:34.09
We're talking
with Dr. Skip MacCarty
00:15:34.12\00:15:35.54
We're talking about the benefits
00:15:35.57\00:15:36.84
of exercise as it
relates to stress.
00:15:36.87\00:15:38.85
We've talked about
how, if we exercise,
00:15:38.88\00:15:41.15
we can run right back and look
at the rest of this program.
00:15:41.18\00:15:43.79
We hope that you do that.
00:15:43.82\00:15:44.87
Join us when we come back.
00:15:44.90\00:15:46.88
Have you found yourself wishing
00:15:52.48\00:15:53.92
that you could
shed a few pounds?
00:15:53.95\00:15:55.74
Have you been on a
diet for most of your life,
00:15:55.77\00:15:58.03
but not found anything that
will really keep the weight off?
00:15:58.06\00:16:01.20
If you've answered "yes"
to any of these questions,
00:16:01.23\00:16:03.85
then we have a
solution for you that works.
00:16:03.88\00:16:06.74
Dr. Hans Diehl and
Dr. Aileen Ludington
00:16:06.77\00:16:09.64
have written a
marvelous booklet called...
00:16:09.67\00:16:11.63
"Reversing Obesity Naturally"
00:16:11.66\00:16:13.86
and we'd like to send
it to you free of charge.
00:16:13.89\00:16:16.48
Here's a medically sound
approach successfully used
00:16:16.51\00:16:19.41
by thousands who
were able to eat more,
00:16:19.44\00:16:21.82
and lose weight permanently
without feeling guilty or hungry
00:16:21.85\00:16:25.33
through lifestyle medicine.
00:16:25.36\00:16:27.13
Dr. Diehl and Dr. Ludington
have been featured on 3ABN
00:16:27.16\00:16:30.74
and in this booklet,
they present a sensible
00:16:30.77\00:16:33.18
approach to eating, nutrition
and lifestyle changes that can
00:16:33.21\00:16:37.76
help you prevent heart disease,
diabetes and even cancer.
00:16:37.79\00:16:39.78
Call or write today
for your free copy of...
00:16:39.82\00:16:42.16
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00:16:42.19\00:16:43.93
and you could be on your
way to a healthier, happier you.
00:16:43.97\00:16:47.32
It's absolutely free of
charge, so call or write today.
00:16:47.35\00:16:52.44
Welcome back, we're
talking with Dr. Skip MacCarty
00:16:55.67\00:16:57.85
We're talking about stress.
00:16:57.88\00:16:59.18
We're talking about what we can
do to alleviate it or reduce it,
00:16:59.21\00:17:02.97
put it in the
right level, I guess
00:17:03.00\00:17:04.21
is a better way to say it.
00:17:04.24\00:17:05.45
And joining us today
has been Dr. Skip MacCarty
00:17:05.48\00:17:08.98
We've talked about
several different things...
00:17:09.01\00:17:10.64
The fight or flight syndrome.
00:17:10.67\00:17:12.67
We've talked about
the resistance that comes
00:17:12.70\00:17:16.69
when we exercise.
00:17:16.72\00:17:17.75
We've talked about
returning to normal,
00:17:17.78\00:17:19.68
and all these things exercise
helps us with because it
00:17:19.71\00:17:22.82
kind of trains our
body, uses up those hormones
00:17:22.85\00:17:25.33
and all these different things
00:17:25.36\00:17:26.64
that you've been
talking with us about.
00:17:26.67\00:17:28.39
What are some other
benefits of exercise
00:17:28.42\00:17:31.54
that we can
appreciate in terms of stress?
00:17:31.57\00:17:33.65
Okay - stress, besides enabling
better relaxation and sleep,
00:17:33.69\00:17:38.29
also raises the good
cholesterol, the HDL cholesterol
00:17:38.32\00:17:42.44
The "happy" cholesterol
as you have referred to it.
00:17:42.47\00:17:45.58
Okay, so it protects
against heart disease and all
00:17:45.61\00:17:48.08
those things... Protective
cholesterol raises it.
00:17:48.11\00:17:50.55
It's the only
recommended thing we can do
00:17:50.58\00:17:53.30
to raise that good cholesterol,
00:17:53.33\00:17:55.36
kind of carries off
the bad elements there.
00:17:55.39\00:17:58.68
And it burns off biochemical
00:17:58.71\00:18:00.85
byproducts of
the stress reaction.
00:18:00.88\00:18:02.30
So again, when
stressful situations prepare us
00:18:02.34\00:18:05.63
for fight or flight,
often we don't do either,
00:18:05.66\00:18:07.79
and so exercise helps to
burn off some of those chemicals
00:18:07.82\00:18:12.06
that are in our
system to be used.
00:18:12.09\00:18:14.12
It also triggers the release
of pain-killing substances
00:18:14.15\00:18:16.46
from the brain - endorphins,
so that it gives a good-feeling,
00:18:16.49\00:18:21.37
and that's important
in stressful times...
00:18:21.40\00:18:25.04
And promotes just
general health including
00:18:25.07\00:18:26.97
cardiovascular conditioning.
00:18:27.00\00:18:28.67
I've got a couple of
slides from research done by
00:18:28.70\00:18:30.71
Dr. Lester Breslow
who was Dean of School,
00:18:30.74\00:18:32.53
Public Health, U.C.L.A.
00:18:32.56\00:18:33.98
This shows 7,000 people
studied over a period of 9 years
00:18:34.01\00:18:38.91
shows death
rates during that time
00:18:38.94\00:18:40.77
from people who NEVER exercised
00:18:40.80\00:18:44.10
and you see 16.1% there
and those who exercised often.
00:18:44.13\00:18:51.56
This was for women now,
this particular slide...
00:18:51.59\00:18:55.02
There was a difference of over
2 times the number of people
00:18:55.05\00:19:01.34
from those who exercised often
to those who exercised never,
00:19:01.37\00:19:04.73
twice as many people died
during that period of time
00:19:04.76\00:19:07.83
in that study that
they were studying.
00:19:07.86\00:19:09.41
But notice the
biggest difference with just
00:19:09.44\00:19:11.69
if they'd just got
out and exercised some,
00:19:11.72\00:19:13.36
and they just tried to
get out and exercise some.
00:19:13.39\00:19:15.64
So a little bit is
actually helpful for stress
00:19:15.67\00:19:18.07
and for longevity. It is...
00:19:18.10\00:19:19.68
And the next slide
shows, with men, was even more
00:19:19.71\00:19:23.84
pronounced, almost 3 times
more men died in that study
00:19:23.87\00:19:29.60
who never exercised
than those who exercised
00:19:29.63\00:19:32.44
often and quite vigorously.
00:19:32.47\00:19:35.44
So again, even moderate exercise
is better than none at all.
00:19:35.47\00:19:39.93
Absolutely - absolutely!
And for stress, very important
00:19:39.96\00:19:43.58
for ALL the reasons
we've been talking about.
00:19:43.61\00:19:45.43
Sometimes people will say
to me, "I'm going to go jogging
00:19:45.46\00:19:47.90
or this or that," and
I kind of tongue-in-cheek
00:19:47.93\00:19:49.66
say, "You know, why don't I
00:19:49.69\00:19:52.09
give you a ride? I
mean, if you need to really
00:19:52.12\00:19:54.31
get there that fast,
they kind of laugh. Yes
00:19:54.34\00:19:55.50
And then there's that statement,
I can't remember who said it...
00:19:55.53\00:19:57.89
It says, "You know, when
I had the urge to exercise,
00:19:57.92\00:19:59.79
I just lay down for a
while and it passes. "
00:19:59.82\00:20:02.09
W. C. Fields, yeah, he
lays down until it goes away.
00:20:02.12\00:20:06.17
There's a cartoon I like,
it's a Walnut Cove cartoon
00:20:06.20\00:20:09.30
that has these 2 joggers;
00:20:09.33\00:20:10.77
one is quite heavy-set
and the other is slender
00:20:10.80\00:20:13.25
and they're jogging along
and... let me get the exact
00:20:13.28\00:20:18.87
way that that goes here...
00:20:18.90\00:20:21.30
One says to the other
or the heavy jogger says
00:20:21.33\00:20:27.75
to the trim one, "When I
started running my only concern
00:20:27.78\00:20:30.10
was to prevent heart trouble,
but now that I have been
00:20:30.13\00:20:32.19
getting up and running at
4:30 in the morning for about
00:20:32.22\00:20:34.43
a month, my perspective
is starting to change"
00:20:34.46\00:20:36.73
And the next frame,
the trim jogger says,
00:20:36.76\00:20:38.91
"Yes, the thing about running
gives you a whole new outlook"
00:20:38.94\00:20:41.41
And in the final frame
the 2 joggers drop off in the
00:20:41.44\00:20:44.17
distance and the
heavy-set jogger is saying...
00:20:44.20\00:20:47.26
"Yeah, heart disease actually is
starting to sound pretty good"
00:20:47.29\00:20:52.09
But it's not really
true, actually when you start
00:20:52.12\00:20:55.63
exercising and get
exercising regularly,
00:20:55.66\00:20:57.47
you look forward to it
and you don't feel as good
00:20:57.50\00:21:01.45
when you're not exercising.
00:21:01.48\00:21:02.51
You've suggested that
exercise is really important,
00:21:02.54\00:21:06.94
but people say, "Well look,
there are lots of different
00:21:06.97\00:21:08.99
things I can do, what
kind of exercise is the best?"
00:21:09.02\00:21:11.10
Well for stress, aerobic
exercise is still the best.
00:21:11.13\00:21:15.02
Aerobic exercise where
you're getting enough oxygen
00:21:15.05\00:21:20.26
when your heart
rate is going up to a...
00:21:20.29\00:21:23.38
...Considerable
amount, a target rate
00:21:23.41\00:21:26.42
that you're
supposed to be at. Right
00:21:26.45\00:21:27.66
So what exactly is
aerobic exercise...
00:21:27.69\00:21:29.73
it sounds pretty chemical.
00:21:29.76\00:21:31.33
Yes, there are
actually 3 components to
00:21:31.36\00:21:35.69
aerobic exercise. All right
00:21:35.72\00:21:37.00
And you can put it
in the acronym "F-I-T"
00:21:37.03\00:21:40.94
You have "Frequency" - at
least 3 to 6 times a week.
00:21:40.97\00:21:46.82
"Intensity" - I like to just
suggest that it's easy for me to
00:21:46.85\00:21:50.22
remember - work up to a sweat,
00:21:50.26\00:21:51.97
and then you want to hold
it at that level if you can
00:21:52.00\00:21:55.00
for 20-60 minutes, probably
not more than 60 minutes,
00:21:55.03\00:21:58.13
and for most of us,
maybe not even close to that,
00:21:58.16\00:22:00.70
but particularly
if you're starting...
00:22:00.73\00:22:05.90
So F-I-T...
frequency, intensity and time.
00:22:05.93\00:22:08.74
It doesn't count
though that we're under these
00:22:08.77\00:22:10.33
television cameras and
it makes us sweat, right?
00:22:10.36\00:22:12.15
That's right...
That doesn't count
00:22:12.18\00:22:14.10
If was kicking my legs as
we're here for 20 minutes...
00:22:14.13\00:22:17.74
And when we talk about aerobic
exercise, we always have to add
00:22:17.77\00:22:20.49
the caution "check
with your doctor before
00:22:20.52\00:22:24.36
you begin an
aerobic exercise program
00:22:24.39\00:22:26.63
if you're not
regularly exercising now. "
00:22:26.66\00:22:28.87
So that's just to be safe.
00:22:28.90\00:22:30.32
All right, so in your
stress management seminar,
00:22:30.35\00:22:33.36
"Stress Beyond Coping"
00:22:33.39\00:22:35.16
which you've
recommended for individuals
00:22:35.19\00:22:38.02
and communities
across the country,
00:22:38.05\00:22:39.80
what is it that you recommend
for choosing an exercise program
00:22:39.83\00:22:43.54
for your individual
stress management program?
00:22:43.57\00:22:46.29
Well, to have some kind
of aerobic exercise program
00:22:46.32\00:22:49.20
and whatever
works best for people...
00:22:49.23\00:22:53.38
Some kind of aerobic exercise
program and that could be
00:22:53.41\00:22:58.01
walking a real brisk
rate, or jogging if they like,
00:22:58.04\00:23:01.95
bicycling, whatever
works up to a sweat...
00:23:01.98\00:23:05.49
And then secondly, would be
to choose some kind of activity
00:23:05.52\00:23:10.85
that's enjoyable because that
00:23:10.88\00:23:14.15
means you're
going to get back to it;
00:23:14.18\00:23:15.61
you'll look forward to
getting back to it and doing it.
00:23:15.64\00:23:18.15
You'll want to
experiment around a bit;
00:23:18.18\00:23:20.77
experiment with even different
equipments before you buy one,
00:23:20.80\00:23:23.54
and go down to a gym
and try different equipments
00:23:23.57\00:23:25.88
if you're going to
buy some equipment,
00:23:25.91\00:23:27.20
but get something
that you enjoy doing.
00:23:27.23\00:23:30.38
Now you know, I used to lament
the fact that all my exercise
00:23:30.41\00:23:34.65
things I like to do were
dependent on other people,
00:23:34.68\00:23:36.98
but in your seminar, one
of your other keys was that
00:23:37.01\00:23:39.23
you're supposed to
have close relationships,
00:23:39.26\00:23:40.65
and relationships
with other people...
00:23:40.68\00:23:41.90
so that's really not a
negative, it's a positive.
00:23:41.93\00:23:44.38
That's right, in fact, when
you exercise with someone else,
00:23:44.41\00:23:48.54
it also is an
accountability factor built in.
00:23:48.57\00:23:52.87
I've got a walking partner
myself and we call each other,
00:23:52.90\00:23:56.92
and maybe one of us
wasn't planning to go that day,
00:23:56.95\00:23:59.01
but just you know, it really..
They put the clamps on you.
00:23:59.04\00:24:01.84
That's right... It
probably works into the
00:24:01.87\00:24:04.58
time management key
too that you talk about
00:24:04.61\00:24:06.54
in your seminar where you
say, "Hey, I'm going to be with
00:24:06.57\00:24:09.02
the "greens" - all 18 of
them - or whatever, right?
00:24:09.05\00:24:13.41
So you kind of
work those all together,
00:24:13.44\00:24:16.19
it kinds of works together.
00:24:16.22\00:24:17.26
So exercise is
important to work it in. Yeah
00:24:17.29\00:24:20.40
Anything else?
And then we suggest
00:24:20.43\00:24:22.82
exercising in fresh
air if you possibly can...
00:24:22.85\00:24:25.58
And even in the wintertime,
if you're dressed properly,
00:24:25.61\00:24:28.09
you can exercise in fresh air.
00:24:28.12\00:24:30.42
And if you buy
equipment, put your fresh air by
00:24:30.45\00:24:33.34
an open window or something.
00:24:33.37\00:24:34.66
Put your equipment
by the open window...
00:24:34.69\00:24:36.61
Yeah, by an open window...
You said put the fresh air
00:24:36.64\00:24:38.53
by the open window. Did I?
00:24:38.56\00:24:39.73
That would be a
real exercise program!
00:24:39.76\00:24:43.06
Okay, so fresh air
and with a friend...
00:24:43.09\00:24:46.86
What were the 3 things?
00:24:46.89\00:24:49.51
Regular - get
maybe accountability
00:24:49.54\00:24:51.55
on all those
different things. Yeah
00:24:51.58\00:24:52.61
And then finally, if someone
can't exercise aerobically,
00:24:52.64\00:24:56.36
let's say they're
just not able to do that,
00:24:56.39\00:24:58.31
Maybe they've been injured;
00:24:58.34\00:25:00.16
maybe they're in a situation
00:25:00.19\00:25:01.80
where they just can't
do that right now. Right
00:25:01.83\00:25:03.83
Then we suggest just anything
you can do to raise your level
00:25:03.86\00:25:07.38
of activity - whatever
will raise your general
00:25:07.41\00:25:09.94
level of activity to do that.
00:25:09.97\00:25:12.14
As an example - I
try to have as a policy,
00:25:12.17\00:25:16.69
never to take an elevator
if I can take the stairs.
00:25:16.72\00:25:22.53
Even at O'Hare
Airport, I'm quite frequently
00:25:22.56\00:25:26.60
at O'Hare Airport -
they have a lot of stairs
00:25:26.63\00:25:29.36
you go up and down or escalator,
00:25:29.39\00:25:32.31
and I always try, if I
can, my bags aren't too big,
00:25:32.34\00:25:35.53
and if my wife wants to take
the escalator, I'll go with her
00:25:35.56\00:25:37.80
because people
are more important
00:25:37.83\00:25:38.98
than something like this...
Your exercise program... Yes
00:25:39.01\00:25:42.80
But just having
that as a general rule,
00:25:42.83\00:25:45.23
when I go to the hospital
and make hospital visits,
00:25:45.26\00:25:46.98
I'm an associate pastor,
then I'll try to take stairs
00:25:47.01\00:25:51.21
going from different
floors instead of the elevator,
00:25:51.24\00:25:53.55
that type of thing.
00:25:53.58\00:25:54.64
Or walk to the hospital...
00:25:54.67\00:25:56.70
Yes - well not exactly that far.
00:25:56.73\00:26:02.31
So, I get the principle...
00:26:02.34\00:26:03.66
Yeah, and we recommend...
you can do house chores
00:26:03.69\00:26:07.56
aerobically- there
are many different ways
00:26:07.59\00:26:10.91
you can raise your
general level of activity.
00:26:10.94\00:26:14.31
Some people will drive around
a parking lot a couple of,
00:26:14.34\00:26:18.71
2 or 3 times looking
for a little closer spot,
00:26:18.74\00:26:21.53
when they ought to
just, by principle,
00:26:21.56\00:26:23.32
park farther away and walk in.
00:26:23.35\00:26:25.10
Just even that little bit extra.
00:26:25.13\00:26:26.36
I don't want you
to miss the last point
00:26:26.39\00:26:28.50
we talked about making
and so let's go to that
00:26:28.53\00:26:31.14
because putting this...
00:26:31.17\00:26:32.62
We talked about
stress, we've talked about its
00:26:32.65\00:26:34.37
importance, we
talked about all that,
00:26:34.40\00:26:35.82
but put it in
perspective for us now.
00:26:35.85\00:26:38.69
I put to put
exercise in perspective,
00:26:38.72\00:26:40.60
along with food and
all the other elements.
00:26:40.63\00:26:42.70
This Scripture... 1
Timothy 4:8, physical training,
00:26:42.73\00:26:46.75
I'm going to translate
it into exercise, okay?
00:26:46.78\00:26:49.20
Exercise is of some value -
Well we now it has a great value
00:26:49.23\00:26:53.11
We talked about all the
different values it has.
00:26:53.14\00:26:55.29
But in perspective,
exercise is of some value,
00:26:55.32\00:26:59.09
but godliness has
value for all things,
00:26:59.12\00:27:01.47
holding promise for both the
00:27:01.50\00:27:02.92
present life and
the life to come.
00:27:02.95\00:27:05.03
In perspective, that's
why when you look at the
00:27:05.06\00:27:09.60
stress management
pyramid, exercise is toward the
00:27:09.63\00:27:12.27
bottom of the illustration,
as important as it is,
00:27:12.30\00:27:14.28
toward the bottom;
the spiritual component
00:27:14.31\00:27:16.39
integrating
spiritually into our lives,
00:27:16.42\00:27:18.52
godliness comes at the very top.
00:27:18.55\00:27:20.76
That is the single
most important resource
00:27:20.79\00:27:24.92
in stress management.
00:27:24.95\00:27:25.98
We've been talking
with Dr. Skip MacCarty
00:27:26.01\00:27:28.76
We've been talking about STRESS
and how we can cope with it.
00:27:28.79\00:27:32.18
There is a seminar
that has been produced by
00:27:32.21\00:27:34.59
Dr. MacCarty that's available
for communities and individuals.
00:27:34.62\00:27:37.29
It's called
"Stress Beyond Coping"
00:27:37.32\00:27:40.49
and you can get more information
about this and the other
00:27:40.52\00:27:43.25
7 Keys in dealing with stress
and managing it in your life.
00:27:43.28\00:27:47.31
We hope that you can take
advantage of that resource.
00:27:47.34\00:27:50.64
We're glad you
have watched us today,
00:27:50.67\00:27:52.15
and we hope that as a
result of today's program
00:27:52.18\00:27:54.78
you'll have health and happiness
that lasts for a lifetime.
00:27:54.81\00:27:56.70