Hello, I'm Agatha Thrash a
Staff Physician at Uchee Pines
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Institute, at Uchee Pines we
encourage people to exercise.
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Have you ever considered the
miracle of movement, that we can
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actually make a movement,
that we can move muscles?
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Well it's more than a miracle,
it's also very practical for us
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to be able to move our muscles,
during this next half an hour
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we'll be talking with you
about exercise and it's benefits
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for the human body.
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Welcome to Help
Yourself To Health
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with Dr. Agatha Thrash
of Uchee Pines Institute
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and now here is
your host Dr. Thrash.
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Exercise is specific for
the individual, some people can
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exercise at a very rapid pace,
others need a more slow pace,
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some people can do very heavy
exercise, others must do more
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mild exercise, now what we
find in individuals who are
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exercising is that
they tend to overdo.
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We overdo in a lot of things,
we overdo in the way we eat,
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we overdo in our
study, we overdo in our work,
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and of course we are prone
to overdo when we exercise.
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We may try to keep up with
someone else, we may try to
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beat the record that we have
had in the past, or we may have
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a certain goal that we have
for ourselves and so we really
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screw up the courage and push
ourselves and drive ourselves
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to the point that we have some
kind of injury to the physical
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body, it may injure the heart,
or it may injure the muscle,
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or it may injure the bones,
or joints, and in all of these
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the person can be damaged
by their great desire to overdo
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their exercise, and to achieve
something that they maybe
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are not equipped to achieve.
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Now there are certain signs that
you can watch that will let you
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know whether or not
you have over exercised.
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Let me discuss a few of
these for you: one of those is
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that you are tired after a good
night of sleep, a night of sleep
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a night of sleep that
you usually have a refreshing
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feeling and you know that
you have been restored, but now
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this night you
didn't get restored.
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You think back about the
exercise that you did yesterday
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and you may have to say yes I
overworked, or I over exercised
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yesterday.
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Then another thing that you
can use to let you know whether
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or not you have over
exercised is your pulse rate.
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If your pulse rate is faster
in the morning after a night
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of sleep than it was when
you went to bed the night before
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then the chances are
pretty good that you have over
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exercised and that that is
the problem that you are having
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with that.
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Now another indication that you
have over exercised is that you
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are aching in your trunk or
in your extremities when you go
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to bed.
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Have you ever noticed when
you have had to walk a great
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distance or you have over done
the exercise and you know you
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have, that your legs ache and
you want to move them in the bed
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and your trunk hurts somewhere,
maybe your back or you can't
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get in a comfortable position
and it takes you quite awhile
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to get settled
down to go to sleep?
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That can be from over exercising
and if that is the case with you
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then you can know that
you have probably over done it
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there, in such a case you
may be to tired to go to sleep
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so it may take you a half an
hour when usually it only takes
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you three or four
minutes to go to sleep.
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Then another thing that's a sign
of over exercising is something
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that people are usually
sort of proud of and tease about
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and that is that they feel
tender in their muscles and they
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sort of pass it off with a laugh
and say well I over did the
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exercise, but actually when
your muscles are tender that's
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an indication that you
have been over exercising and
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of course it isn't
good for you to do that.
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Now there are also some signs
of stress in the person who is
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over doing exercise and these
signs of stress are the usual
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signs of stress for emotions
or for over doing or for any
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kind of other thing that
causes us to have stress.
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This may be a fast pulse, an
increase in the blood pressure,
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or it may be anxiety or
irritability, all of those are
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signs of stress, sometimes
people have certain facial
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things they do as a sign of
stress, they may bite the lips
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or they may squint the eyes,
or do something with the neck
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muscles, all of these
can be signs of stress.
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Now with me today to
discuss this matter of exercise
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is one of our health educators
at Uchee Pines, John Champen
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and John Champen will be talking
with you about some matters
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having to do with
exercise, John Champen!
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- Thank you Dr. Thrash!
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We are told that perfect health
requires perfect circulation
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and perfect circulation requires
activity, you cannot have
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perfect circulation
unless we are doing something.
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Muscles are indication that
we have something that we can
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use, God has provided for
us useful labor as an exercise,
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useful labor was designed to
strengthen the body to expand
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the mind and to
develop the character.
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That was for Adam and is
also for us today and we can see
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that there is a great need for
us to have the same thing today
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all of the muscles in our bodies
need some sort of exercise
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not exercising the body reduces
our strength, reduces our sense
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of well being, reduces our
circulation and causes us to
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just feel badly sometimes.
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We need to have our bodies in
the best possible shape so that
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we can enjoy life and
do the things that God has
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called us to do.
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We are going to go to the screen
now and look at some of the
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benefits for exercising:
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This is very positive,
many men like this but women
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like it also.
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Muscular strength is needed
to carry on the duties of life,
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that does not necessarily
mean that we have to be weight
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lifters in order to increase our
strength but there should be a
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point where that is optimum,
where we feel comfortable
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with the things that we have
to do and life can go on and we
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can carry them out pretty well.
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Now this is where a lot of
men are very much interested in
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but ladies you can also
increase the muscle mass to
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where it is comfortable to you,
now you don't have to increase
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the resistance of the things
that you are doing, you don't
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have to start picking up 150 lbs
or 200 lbs, but whatever you are
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doing, it will reach a
certain size and a certain mass
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for that kind of exercise
and then it can stay right there
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and you don't have to
look like you are muscle bound.
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We need the endurance to
continually increase until that
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reaches optimum for us
too. We need to be able to have
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strength for the entire day of
labor, work and activities that
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God has called
us to be engaged in.
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Our bodies are strengthened
the cartilage becomes thicker
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by exercise and it
also strengthens the tendons
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and ligaments.
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Now we are going to look
at our next graphic which will
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show you more of the benefits:
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That is good for the
ladies especially who might be
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susceptible to osteoporosis.
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Which is another benefit
for all of us, it make it easier
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for our hearts to take
care of the needs of our bodies.
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Those are those little power
houses that are inside our cells
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to help our body to
function more efficiently.
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It also increases the glycogen
deposits thereby reducing the
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sugar that is in our system.
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There are many benefits of
exercise and we will talk about
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more of them in just
a moment. Dr. Thrash!
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I appreciated that, I especially
enjoyed the physiology of
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muscles because as we study
that we come to understand that
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not everything has to be
accomplished by one type of
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exercise, but we need to do
a wide variety of exercises and
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people need to have imagination
and ingenuity in deciding what
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kind of exercise
they are going to do.
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Take for instance the
women or man who is bound to a
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wheel chair, they can't move
the legs, they can still if they
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are able to move the arms,
they can still do exercises that
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involve the upper extremities
and any way that they can move
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those and they should do those,
they should have a certain
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routine that they go through
and also let's say the person
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can't move the shoulders or
the elbows very well, they might
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still might be able to use
something like this, these are
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hand exercisers and the person
can just do squeezing of a hand
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gripper such as this,
these can be purchased from any
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variety store, or
department store such as the
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discount stores.
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It has been shown that simply
squeezing one of these hand
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squeezers will make it so that
a persons likelihood of getting
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cataracts will diminish rather
greatly and also the likelihood
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that a person would get glaucoma
which is an increase in the
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pressure in the eyes, that also
is greatly decreased by simply
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doing such a
small thing as that.
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Sometimes women tell me well
I can't exercise because I live
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in a dangerous neighborhood,
well I do appreciate that
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and there are several things
that a person can do if they
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live in a dangerous
neighborhood, one is get a
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companion, sometimes
that can be very helpful.
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Especially if that companion
is a dog, sometimes a dog can be
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helpful as most people who are
intent on doing you some injury
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will think twice before
attacking you if you have a
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dog with you, but then sometimes
then it's the dog that's the
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problem and if so then you
can get one of these things
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which is a mace gun and this
little mace gun is a standard
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you can buy this at any
department store and it has
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a lock on it so that it can't
accidentally be detonated, but
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if you just turn it so that
you turn off the little trigger
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then you can spray it
and of course it then is very
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irritating to the eyes and nose
and mouth but once you do that
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you need to be prepared
with something else such as
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a whistle. If you
have a whistle then you
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can turn and make your way away
while you whistle and that draws
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attention to you and know that
you might have a companion to
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the individual that you have
sprayed the mace on and that
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person or that animal might
put some pursuit, so be ready
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to make another spray with
the mace gun if you need to.
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Now I've been interested in
the fact that since I was in
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medical school we have
changed our attitude quite a lot
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concerning diseases that
we used to forbid exercise in.
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Let me just mention a few of
these that are instances where
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we used to forbid exercise and
now we do recommend exercise:
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One is congestive heart failure,
I remember very well that we
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used to tell people, you just
sit around and enjoy reading
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and enjoy socializing, call
on the telephone and watch TV,
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while you keep your legs
elevated so that your feet
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won't swell, and walk as little
as you can, you can walk to the
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bed and you can walk to the
table and you can walk to the
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bathroom but that's about it.
00:13:07.68\00:13:09.38
But now we tell people that
they should do a little exercise
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nothing that is strenuous
but it should be done every day
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and should be a little bit
progressive so that you can
00:13:17.96\00:13:22.76
increase the capability of
the heart to contract and also
00:13:22.80\00:13:27.54
to keep other parts of
the body in good health.
00:13:27.57\00:13:30.31
Another area that we used to
forbid exercise is hepatitis, I
00:13:30.34\00:13:34.54
remember very well when we had
the patient to lie down right
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there and stay there for five
weeks, until your liver enzymes
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and liver functions come back
to normal, now we don't do that
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we have the person have a
certain amount of exercise
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and they do much better, the
hepatitis gets better quicker
00:13:54.86\00:13:59.60
and their liver function
tests come back to normal
00:13:59.63\00:14:02.64
much quicker.
00:14:02.67\00:14:04.01
Another area is in Tuberculosis,
when I was in medical school
00:14:04.04\00:14:08.64
we put the patient to bed, if
they coughed we considered that
00:14:08.68\00:14:13.42
exercise and so we gave them
an anti-cough medicine such as
00:14:13.45\00:14:17.42
codeine so that they wouldn't
cough, we didn't want them to
00:14:17.45\00:14:21.42
move at all.
00:14:21.46\00:14:22.79
They could hold a book and
read but that was done in bed
00:14:22.82\00:14:26.06
for the most part, once
in awhile we'd let them read
00:14:26.09\00:14:29.76
sitting up, they had certain
days a week that they could
00:14:29.80\00:14:33.00
sit in a chair for a certain
number of minutes or hours
00:14:33.03\00:14:36.20
but not very much
exercise, now we have people
00:14:36.24\00:14:40.61
with Tuberculosis to exercise.
00:14:40.64\00:14:43.08
Then after childbirth, after
childbirth we had the woman
00:14:43.11\00:14:48.45
to lie right there in
bed and it wasn't to long ago
00:14:48.48\00:14:54.46
but it was before my time in
medicine when the woman stayed
00:14:54.49\00:14:57.89
in bed for six weeks, that
was 40 days they stayed in bed
00:14:57.93\00:15:01.83
or that is at least what
the doctors recommended, now
00:15:01.86\00:15:05.73
we have the person up the same
day usually they stay in bed
00:15:05.80\00:15:09.30
for the first hour without
moving around a lot, but then
00:15:09.34\00:15:12.74
after the first hour after
childbirth then we get them up
00:15:12.77\00:15:16.14
and we have them moving around.
00:15:16.18\00:15:17.75
Hypertension is another
one, we used to tell people with
00:15:17.81\00:15:20.92
hypertension, if you
exercise it's going to make your
00:15:20.95\00:15:24.02
blood pressure go up and that
is true that it may go up some,
00:15:24.05\00:15:29.12
we don't want it to go up a lot
and sometimes a blood pressure
00:15:29.16\00:15:34.20
reading during or while the
person is exercising or just
00:15:34.23\00:15:38.70
after can tell us how much
the person with hypertension
00:15:38.73\00:15:43.17
should exercise.
00:15:43.20\00:15:44.71
Another area where we tell
people now to exercise that
00:15:44.74\00:15:48.51
we didn't once tell them
and that's in depression,
00:15:48.54\00:15:53.11
now we know that exercise
in depression is one of the
00:15:53.18\00:15:57.75
primary treatments for
depression, also being very
00:15:57.79\00:16:01.32
regular in one's habits
and getting to bed on time,
00:16:01.36\00:16:04.79
getting up early in the morning
and going to bed early in the
00:16:04.83\00:16:09.80
evening will do more for
the person who has depression
00:16:09.83\00:16:15.27
than most any other
treatment that we know.
00:16:15.30\00:16:18.77
Now there is another one
and that's if you are retired,
00:16:18.84\00:16:22.48
once when people were retired
we would say to them you deserve
00:16:22.51\00:16:29.35
a rest so we want you just
to sit there and rest, you don't
00:16:29.38\00:16:35.22
have to even turn your hand
to even swat a fly, just sit
00:16:35.26\00:16:40.33
there and rest or take
your fishing equipment down by
00:16:40.40\00:16:45.37
the bank of a river and just
sit there and fish, but don't
00:16:45.43\00:16:51.07
do any exercise, you
don't have to move just enjoy
00:16:51.11\00:16:55.98
what you do without
doing any movement at all.
00:16:56.01\00:17:00.82
Now there are more things about
exercise and John Champen is
00:17:00.85\00:17:04.69
going to tell you some more
things about the fine points
00:17:04.72\00:17:08.52
of exercise, John Champen!
00:17:08.56\00:17:10.39
- One of the points that is
very important is that exercise
00:17:10.43\00:17:13.60
neutralizes stress, we live
in a very stressful world today
00:17:13.63\00:17:17.30
you turn on the news and look
down the street and read the
00:17:17.33\00:17:21.14
newspaper and the stress level
goes up, but exercise helps that
00:17:21.17\00:17:26.21
and so God wants us to have
that kind of activity that will
00:17:26.24\00:17:29.64
bring down the stress in
our lives and give us a better
00:17:29.68\00:17:33.58
heart rate. We're
going to go to the screen
00:17:33.62\00:17:35.62
again and look at
a few more points:
00:17:35.65\00:17:37.52
Not only little children but
teenagers also need to exercise,
00:17:42.49\00:17:49.66
there are some who have become
book worms or couch potatoes
00:17:49.70\00:17:54.07
and they are not getting what
they need and they won't reach
00:17:54.10\00:17:56.47
their full maturation standard
as if they would do if they
00:17:56.50\00:18:03.61
would do if
they were exercising.
00:18:03.65\00:18:05.28
That's a very important
aspect of exercise, it helps us
00:18:07.68\00:18:12.85
very much to feel
better and to get rid of waste.
00:18:12.89\00:18:16.02
or any kind of injury, actually
it allows the body to recover
00:18:18.39\00:18:25.27
very quickly.
00:18:25.30\00:18:26.63
A very meaningful experience
for most of the people in the
00:18:28.24\00:18:33.51
United States today
and in Western countries,
00:18:33.54\00:18:36.11
blood pressure is a real
problem among us, so exercise
00:18:36.14\00:18:39.51
helps us to reduce that
blood pressure and it improves
00:18:39.55\00:18:42.55
collateral circulation.
00:18:42.58\00:18:44.39
What a blessing
exercise is for us, let's go to
00:18:44.42\00:18:47.12
the next one now.
00:18:47.16\00:18:48.49
More benefits of exercise, and
also reduces blood cholesterol,
00:18:50.63\00:18:57.30
blood cholesterol is a
real problem among us here
00:18:57.33\00:19:01.27
in the United States and this
is a real blessing to reduce
00:19:01.30\00:19:05.81
that cholesterol level.
00:19:05.84\00:19:07.18
The cholesterol level is getting
higher and higher among us
00:19:07.21\00:19:10.51
as we have been looking
to our plates for the health.
00:19:10.55\00:19:15.08
Now there is one more slide
that we have here and this is
00:19:15.12\00:19:19.05
when you are exercising you need
to have a targeted heart rate
00:19:19.09\00:19:22.02
and it is brought about by:
00:19:22.06\00:19:23.79
That's what you
want to be looking for.
00:19:33.37\00:19:34.90
As you exercise, you continue
to exercise you will be able to
00:19:34.94\00:19:40.61
bring your resting heart
rate down and that's good,
00:19:40.64\00:19:44.85
if you can get your heart rate
down where it is not working
00:19:44.88\00:19:49.28
quite as hard, in the 60's is
fine, 50's as one gentleman he
00:19:49.32\00:19:53.52
had his down in the 40's, he's
very athletic and most people
00:19:53.56\00:19:57.73
will not have their pulse rate
down in the 40's, but in the
00:19:57.76\00:20:02.36
50's and 60's is excellent
to reach for if your young,
00:20:02.40\00:20:07.17
if you are older it will be a
little bit higher, Dr. Thrash!
00:20:07.20\00:20:10.64
- Some people exercise to
the point that they injure
00:20:10.67\00:20:15.24
themselves especially
that is true of people who do
00:20:15.28\00:20:18.65
competitive sports, and I
have here something that I think
00:20:18.68\00:20:21.72
you will be interested
in, it is a knee cartilage,
00:20:21.75\00:20:25.22
this knee cartilage shows a tear
00:20:25.25\00:20:27.92
in a place where you
would not expect it to be
00:20:27.96\00:20:32.69
because of the fact the
individual who owned knee
00:20:32.73\00:20:38.90
cartilage before it was sent
to me as a pathologic specimen.
00:20:38.93\00:20:42.64
This person got a tear right
there is this knee cartilage,
00:20:42.67\00:20:48.51
knee cartilages are very
susceptible to having a problem
00:20:48.54\00:20:53.88
with competitive sports, so I
recommend to people who want to
00:20:53.92\00:20:59.99
have some kind of physical
exercise that they by all means
00:21:00.02\00:21:02.72
not do competitive sports.
00:21:02.76\00:21:04.33
There are many kinds of sports
that a person can do that will
00:21:04.36\00:21:08.30
make life pleasant and enjoyable
that don't involve competition
00:21:08.33\00:21:13.37
and competition is much more
likely to cause the person to
00:21:13.40\00:21:17.67
get injured because of
the drive of the game and the
00:21:17.71\00:21:22.24
determination that the person
has to make some kind of very
00:21:22.28\00:21:26.75
special score or mark for them-
selves and that of course brings
00:21:26.78\00:21:31.32
the person to have an injury.
00:21:31.35\00:21:33.46
So generally speaking I don't
recommend competitive sports
00:21:33.49\00:21:38.29
especially is this so for
children, teach your children
00:21:38.33\00:21:42.13
to enjoy the non-competitive
sports, hundreds of ways to
00:21:42.16\00:21:47.80
express oneself other
than having competitive sports.
00:21:47.84\00:21:53.61
Older people, those who are
quite elderly need avoid jolting
00:21:53.64\00:21:58.51
themselves and that would
be jumping exercises or that is
00:21:58.55\00:22:03.65
with a heavy jolt, or
running exercises, those can be
00:22:03.69\00:22:10.03
a problem for the elderly.
00:22:10.06\00:22:11.96
I have a report here done
by some people in Canada that
00:22:11.99\00:22:17.93
showed individuals who had
jolting exercises or especially
00:22:17.97\00:22:22.77
that had a single very severe
jolt got a stroke from that
00:22:22.80\00:22:29.31
and it is a fact that many
people who have strokes have
00:22:29.71\00:22:34.05
the stroke to be preceded
by some kind of jolting or
00:22:34.08\00:22:39.32
sudden movement, especially
if this jolting or this sudden
00:22:39.35\00:22:46.19
movement is
during or after stress.
00:22:46.23\00:22:50.30
Now some people get some
kind of pain in the body, in the
00:22:50.77\00:22:56.84
skeleton and they say I know
that aspirin will be good for my
00:22:56.87\00:23:00.84
pain and so I'm going to take
an aspirin for this pain that I
00:23:00.88\00:23:05.18
have here or there, I
don't recommend that, we should
00:23:05.21\00:23:09.52
do either ice or heat
treatments to a pain in the
00:23:09.55\00:23:13.82
skeleton brought on by
some kind of exercise problem
00:23:13.86\00:23:18.89
and use that instead of aspirin,
let me just read some of the
00:23:18.93\00:23:22.26
things that aspirin is noted
for, I'll just read something
00:23:22.30\00:23:28.64
that is an excerpt from the
New England Journal of Medicine
00:23:28.67\00:23:32.21
or is an abstract from
it: Aspirin can be dangerous
00:23:32.24\00:23:35.81
in even conservative estimates,
revealed that is responsible
00:23:35.84\00:23:40.98
for as many
deaths as AIDS every day.
00:23:41.02\00:23:44.92
Well that puts it in a
little bit different light about
00:23:44.95\00:23:48.52
aspirin, so we need
to be careful about that.
00:23:48.56\00:23:51.73
In addition to that
aspirin can cause blindness,
00:23:51.76\00:23:56.63
the so called macular
degeneration that older people
00:23:56.67\00:24:00.84
can get, stomach and intestinal
ulcerations are also quite
00:24:00.87\00:24:05.71
common in people who use
aspirin, and a certain amount of
00:24:05.74\00:24:09.84
bleeding is expected every
day in people who use aspirin
00:24:09.88\00:24:13.75
so that a test for blood in the
bowel movement is not possible
00:24:13.78\00:24:19.25
as a general rule in people
who have aspirin as a part
00:24:19.29\00:24:25.19
of their daily medication.
00:24:25.23\00:24:27.96
Strokes are more likely to
occur in people who are chronic
00:24:28.00\00:24:32.93
aspirin users because of the
fact that it encourages bleeding
00:24:32.97\00:24:36.60
and so a bleeding episode might
be expected in an individual who
00:24:36.64\00:24:44.45
takes aspirin all the time.
00:24:44.48\00:24:49.38
Now we can build up to much
iron in the body and it's an
00:24:49.42\00:24:56.73
interesting thing that exercise
will help us to reduce the iron
00:24:56.79\00:25:01.70
level if the
iron level is to high.
00:25:01.73\00:25:05.50
But if your iron level is to
low exercise can also help you
00:25:05.53\00:25:11.24
bring up your iron level in
the blood, so your hemoglobin
00:25:11.27\00:25:15.51
which is a good marker for the
iron level in the body, in the
00:25:15.54\00:25:20.82
blood, the hemoglobin will go
up with exercise if you need it
00:25:20.85\00:25:25.72
or come down with exercise
if that's what you need,
00:25:25.75\00:25:29.32
so we recommend that people
who have either extreme of iron
00:25:29.36\00:25:35.33
disorder in the blood that
they remember that exercise
00:25:35.36\00:25:41.30
can be a very good
way that they help that.
00:25:41.34\00:25:45.27
The roll of exercise in clot
prevention has been mentioned
00:25:45.31\00:25:52.15
already and one of the
interesting things about that
00:25:52.18\00:25:54.42
is that it reduces platelet
stickiness and makes it so that
00:25:54.45\00:25:58.72
platelets don't stick together
as well as they once did.
00:25:58.75\00:26:02.36
It increases mental abilities
and it reduces the cognitive
00:26:02.39\00:26:07.86
decline that elderly
people have as they get older,
00:26:07.90\00:26:11.73
of course it's a help in weight
control and it's an interesting
00:26:11.77\00:26:17.94
thing that it even helps
people with such disorders as
00:26:17.97\00:26:21.38
Parkinson's disease or
Alzheimer's disease to slow down
00:26:21.41\00:26:26.51
these diseases, now it may be
that we cannot stop Parkinson's
00:26:26.55\00:26:32.32
or Alzheimer's but we can slow
down the process so that the
00:26:32.35\00:26:38.16
person remains functional and
remains in the work force much
00:26:38.19\00:26:43.97
longer than could
be expected otherwise.
00:26:44.00\00:26:46.43
Now sometimes it is not possible
for you to exercise right after
00:26:46.47\00:26:52.04
a meal which is a good
time to put mild exercise and
00:26:52.07\00:26:56.51
remember that singing is also
exercise, so for individuals
00:26:56.54\00:27:01.25
who are house bound or chair
bound, or bed bound remember
00:27:01.28\00:27:05.05
that singing is a good
exercise and help them to sing
00:27:05.09\00:27:08.02
very frequently.
00:27:08.06\00:27:09.39
Sometimes people may need to
get a massage which is one form
00:27:09.42\00:27:14.23
of passive exercise, probably
my very favorite form of
00:27:14.26\00:27:18.53
passive exercise is
that of the massage.
00:27:18.57\00:27:21.37
We should also try to use
every opportunity that we can to
00:27:21.40\00:27:27.28
exercise such as hanging
out clothes rather than using
00:27:27.31\00:27:31.31
a dryer or every time the
telephone rings stand up to
00:27:31.35\00:27:36.05
to answer it, rather than
answering it without standing up
00:27:36.08\00:27:38.95
and so we can see that there are
a lot of very good things that
00:27:38.99\00:27:43.36
we can do to increase the
opportunity we have to move
00:27:43.39\00:27:47.20
and just moving, just being
active can be a most important
00:27:47.23\00:27:52.27
thing in helping you to
get the benefits of exercise.
00:27:52.30\00:27:56.10