There are some people
who don't like to exercise.
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They think it's
just sort of a drag,
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and so they don't
go out to exercise.
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Introverts are of this kind.
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They prefer what goes on inside
the house, better than they
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prefer what's going on outside.
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But whatever your mental
attitude is towards exercise,
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you STILL need to exercise.
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If you're the kind of
person who doesn't like
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that matter of moving,
then we'd like to give you
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some tips that I
think will help you a lot.
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So this program will be devoted
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to a lot of those things.
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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's
your host, Dr. Thrash
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Now if you are that
kind of person who just never
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likes to exercise, one of the
best tips that I can give you
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is to get a companion...
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a person who does like
to exercise preferably.
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Because if that person
who DOES like to exercise
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is coming to your
house, or to your place
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where you are going
to meet your companion,
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that person will ensure that
you get out and get to moving!
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So, that's one of the
first things that you can do.
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Select a good
companion who loves to exercise,
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or at least who wants
to see that YOU exercise.
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Now some of the benefits of
exercise are very well known.
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And Dr. Don Miller
will tell us some of these.
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You know, this thing
about getting a companion,
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I was teaching a class one
time and the students were all
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complaining that they just
didn't have time for exercise
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and they couldn't get
out of bed in the morning...
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I said, "I'll tell
you what we'll do...
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I'll meet and
exercise with you. "
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Well, all the students wanted
to exercise with the teacher,
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so at 5:15 every morning,
I had the students out there,
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and it really does help
to have a companion to help
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you exercise, just to
get you motivated to do this.
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The Bible has a very
interesting quote, it says,
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"The fool folds his hands
and consumes his own flesh. "
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If we sit around and do not
exercise, we're going to start
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losing our mass.
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We're going to lose muscle mass.
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We going to lose bone mass.
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As a matter of fact,
exercise lessens osteoporosis.
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Every time you
exercise, and stress your bones,
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you cause the bone to
call for more calcium,
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which lays down more matrix,
which keeps you from having
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osteoporosis.
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The Earl of Derby said
something very interesting...
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He said, "He who has
not the time for exercise,
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will have to find
time to be sick. "
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...And that's very true, we
find that exercise strengthens
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the immune system and makes
us stronger all the way around.
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There are other
benefits of exercise...
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It speeds up
recovery from surgery.
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Years ago, when a woman
would have a baby in a hospital,
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they'd keep her in,
on her back for a week.
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Now, sometimes they have her
walking out of the delivery room
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I had surgery a number of years
ago when I was stationed in
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Key West, Florida,
and after the surgery,
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I asked the doctor,
"Doctor, will it hurt me to
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start running right away?"
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And he said,
"Well, it will hurt you,
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but it won't do you any harm. "
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So basically, I started
right into my running program
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...true, it did
hurt, a little bit of pain,
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but I recovered a
whole lot quicker...
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The skin, the muscles
didn't sit there and become
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rigid and tense, and so exercise
is extremely good after surgery.
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It improved
collateral circulation.
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There are some people who say,
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"My hands are always cold,
and my feet are always cold. "
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I recommend, get
more circulation going,
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and the best way to
circulate is to get exercise.
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So going out there...
and when you exercise,
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especially when
you're taking your walks,
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or whatever you're
doing, SWING THOSE ARMS!
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Get that centrifugal
motion moving the blood out
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to the end of the fingers.
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There are 2 foundational
health principles...
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The first one is...
The life is in the blood.
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The second one is...
Perfect health requires
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perfect circulation.
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Exercise increases circulation.
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And to have perfect
health, you need to have
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perfect circulation.
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It also reduces blood clotting,
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and blood clotting
is a major problem.
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Many people are at risk
for strokes and heart attacks,
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but exercise will reduce that
risk of throwing an inadvertent
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clot which is going to
cause some type of a coronary
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or other type of event that
our bodies really don't want.
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Many benefits to exercise...
that's just a very few of them
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I bet you'll find some if
you get out there, Dr. Thrash,
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and that they start exercising.
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Yes, all of those
things are true that you said,
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and the very BEST
exercise for YOU is the one that
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you will STAY right
with as long as you live.
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Now if it's an exercise that you
really just DON'T like at all,
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it's unlikely that you're going
to stay with it a long time.
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Some people love to swim,
that's a good exercise for them
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provided they're pretty skilled.
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But if you simply stay in the
water and just move a little bit
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that may not be good
enough for what you need.
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Now when you are
under 60 years of age,
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the experts in exercise
say that you can stay fairly
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physically fit if you exercise
20 to 30 minutes 3 times a week,
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that will help you to
keep good cardiac health,
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and will help you to be in
pretty good physical shape.
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But once you
pass the 60-year mark,
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then you need more
than just aerobic exercise.
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You then need some
strength training as well...
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Because there are a number
of things that older people
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MUST have out of exercise.
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Only one is that of
cardiovascular health.
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Another is that they
need to keep from getting
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humped shoulders, and they
need to prevent osteoporosis,
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or thinning of the bones.
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They also need to have exercises
that will keep them strong
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so that they won't fall.
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It's an important
thing not to fall.
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Most of the breaks,
most of the fractures that
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people have in their
bones after the age of 60,
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come because the person
simply wasn't strong enough,
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or agile enough to make
it so that they could keep
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from falling... So that
can be very helpful for you.
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If you exercise for weight
loss, you need more than just
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aerobic exercise
and strength training.
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You also need long duration.
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During the first 30 minutes
of your exercising period,
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you will be burning
up mainly carbohydrates.
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But during the rest
of the time that you
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exercise in that
exercise session,
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you'll be burning fat.
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So, for the
person who is overweight,
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wants to
exercise to lose weight,
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they need to
stretch out the DURATION.
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...LONG period of time.
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An hour is just about minimal,
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and then if you can do
it for more than that...
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as you exercise longer,
you're going to have even
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more loss of fat.
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So, that's an
important thing for you to know.
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Now when you exercise,
you need to be exercising at
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about 50% or more of
your maximum capacity.
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Now how are you
going to know what is that?
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Do you have to be a
physicist so that you can
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figure these things out?
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Well, I think there
are some good rules of
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thumb that can help you...
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One is, that you should
be able to do the exercise
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that you do without
getting so short of breath,
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that you can't talk while
you're doing the exercise.
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So that's one key.
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Now if the exercise that
you are doing is of such a low
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grade nature, that
you don't have any problem
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at all in talking, you're
pulse rate has not gone up,
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your respiration
has not increased,
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then you're not exercising
at a fast enough pace.
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You will get
some benefit from it,
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but it's not enough to
make it so that you can have
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all the benefits that you need.
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Now as we get older,
we also need flexibility.
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Now flexibility makes
it so that the shoulders
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are not so
likely to get rounded,
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and that you're not so likely
to shuffle as you walk along.
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And shuffling
increases the likelihood
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that an older
person is going to fall.
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So, we'll show you
some things in this program
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that will help you
with all of those things.
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Keeping your bones
firm will keep you having
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very nice posture, and
will also make it so that you're
00:09:03.42\00:09:10.11
less likely to fall.
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So I've asked Justina to help
me with a number of these things
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and Justina can do some of
these exercises to show you
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just what you're
going to need to do.
00:09:20.85\00:09:23.35
Now the first thing is
we need strength training
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when we get past the age of 60.
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You can keep the upper
body fairly strong by just
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ordinary things
that you can do...
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You can lift
weights if you would like,
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but to do some leg
presses, you need a gymnasium
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unless you know some very
simple things that can help
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you to do the exercises
that you need for strength.
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So, one of the ways that
you can do to keep your biggest
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muscles strong, and
healthy, is a half squat.
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So, Justina, would you
just show us with this desk
00:10:04.10\00:10:08.81
just how a person
can make a half squat,
00:10:08.84\00:10:12.60
and do very well with that.
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If you're not very powerful,
you can do what Justina
00:10:15.33\00:10:18.61
is now doing.
00:10:18.64\00:10:19.72
Against a desk, you can support
yourself, and go down as far
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as you feel comfortable...
00:10:23.47\00:10:24.83
And then you can
slowly come back up using your
00:10:24.86\00:10:28.48
hands and arms to help you.
00:10:28.52\00:10:30.40
So, do that again, and let
us see just how that is done.
00:10:30.43\00:10:34.84
Now if you're a bit more strong,
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then you can do
this right against a wall
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not putting your
hands on anything,
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except maybe on your thighs.
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So as you do a half squat,
put your hands on your thighs,
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and they won't help you
much when you rise up again...
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Hold that for about 10
seconds and then rise again,
00:10:53.64\00:10:56.93
and your goal is to do
that 15 times on a stretch.
00:10:56.96\00:11:00.89
You can do it all
15 at one stretch,
00:11:00.90\00:11:03.75
and if you're doing
it, fine... That's good.
00:11:03.78\00:11:05.90
Now another very good
exercise also builds up these
00:11:05.93\00:11:12.11
largest muscles of the
body, the quadriceps muscles
00:11:12.14\00:11:15.94
here on the front of the thigh.
00:11:15.97\00:11:17.36
Another very good
one is a knee extension,
00:11:17.39\00:11:20.43
or a straight leg extension.
00:11:20.46\00:11:21.82
And so, Justina, would
you show us with this chair
00:11:21.83\00:11:25.40
just how that can be done.
00:11:25.43\00:11:26.93
A straight leg extension
is simply done by moving
00:11:26.96\00:11:31.55
the leg straight out,
and that will strengthen the
00:11:31.58\00:11:37.11
quadriceps muscles.
00:11:37.14\00:11:38.80
Now, as she is doing
this, you will notice that
00:11:38.83\00:11:41.64
one of her legs
has a weight on it.
00:11:41.67\00:11:45.12
And that weight can be
moved from one leg to the other.
00:11:45.15\00:11:49.67
You can start
with a 5 pound weight,
00:11:49.68\00:11:52.20
that 5 pound weight
can be put on both legs,
00:11:52.21\00:11:56.84
or it can just be put on one.
00:11:56.87\00:11:59.40
And, as you continue to
do that, that will strengthen
00:11:59.43\00:12:04.73
these largest muscles
of the lower extremities,
00:12:04.76\00:12:09.98
and that will help you
much in force and power
00:12:10.01\00:12:14.99
in muscle strength.
00:12:15.00\00:12:17.34
Now, we need to
work also on flexibility.
00:12:17.35\00:12:21.18
And I'd like for
Justina to show you now,
00:12:21.21\00:12:24.90
standing here beside
me, what you would do
00:12:24.93\00:12:28.82
with a wall, with a door...
00:12:28.85\00:12:32.56
If you go into the
door, you can lock both hands
00:12:32.59\00:12:36.58
or you may just lock one
hand at a time on the door.
00:12:36.59\00:12:40.87
So Justina, here using
me as if I am a door post
00:12:40.90\00:12:46.47
you show how it's done.
00:12:46.50\00:12:48.74
You just turn
away from the wall,
00:12:48.77\00:12:51.11
and you can see that she's
putting a good bit of force
00:12:51.14\00:12:53.67
on my arm... that
is the door facing
00:12:53.70\00:12:56.56
Then she holds
that for 5 seconds,
00:12:56.59\00:12:58.79
comes back again, and
then relaxes it a bit,
00:12:58.82\00:13:03.26
and then does it another time.
00:13:03.29\00:13:05.25
So that repeatedly, doing
that, holding it 5 to 10 seconds
00:13:05.28\00:13:10.36
each time can stretch
out the pectoral muscles
00:13:10.39\00:13:13.75
and, of course, if you stretch
out the pectoral muscles,
00:13:13.78\00:13:16.35
that will keep from
rounding the shoulders
00:13:16.38\00:13:18.97
which is the first step
in making the person get
00:13:19.00\00:13:23.56
round shouldered.
00:13:23.59\00:13:25.54
Now, because of the fact
that the legs can get stiff
00:13:25.57\00:13:32.53
in the feet and
in the lower legs,
00:13:32.56\00:13:36.50
we need to do a
stretching exercise for the feet
00:13:36.53\00:13:40.22
and calves, and soleus
muscles on the front of the leg.
00:13:40.23\00:13:45.61
So, standing... you
can do this standing,
00:13:45.64\00:13:48.93
you can do it against a wall,
00:13:48.94\00:13:50.58
but you can also do
it just plain standing.
00:13:50.61\00:13:52.82
Just bend your forward
knee a good little bit,
00:13:52.85\00:13:58.10
and keep the
backward leg straight.
00:13:58.13\00:14:01.12
Heel flat on the floor, and
as you can see, she goes forward
00:14:01.15\00:14:06.19
on the bent forward
knee, and then straighten up
00:14:06.22\00:14:09.71
and it's repeated
with the opposite leg.
00:14:09.74\00:14:12.66
Hold that about 15
seconds, and continue to do that
00:14:12.69\00:14:16.77
until you know that
your calf and soleus muscles
00:14:16.80\00:14:23.34
on the front of your
leg are very flexible.
00:14:23.37\00:14:27.18
Also the feet become
flexible in that way too,
00:14:27.21\00:14:30.60
because it puts quite a
stretch on the feet as well.
00:14:30.63\00:14:33.69
Thank you very much, Justina.
00:14:33.72\00:14:36.06
I'm glad that we can show you
how to do these simple little
00:14:36.09\00:14:39.59
exercises because that
will keep you from shuffling.
00:14:39.62\00:14:42.84
And now, Don Miller is
going to show you some exercises
00:14:42.87\00:14:47.79
for backaches. Dr. Miller
00:14:47.82\00:14:49.83
I'm going to ask Justina back
00:14:49.86\00:14:51.58
onto the set because
there's something... All right
00:14:51.61\00:14:54.00
You know, I've read an
interesting study about why
00:14:54.04\00:14:56.40
do we get so many backaches.
00:14:56.43\00:14:57.81
And, backaches are probably
one of the major causes for
00:14:57.84\00:15:02.35
people going to doctors...
00:15:02.38\00:15:03.57
you've got
backaches and headaches...
00:15:03.60\00:15:05.43
but there is a reason for it.
00:15:05.47\00:15:06.83
Now I want Justina to sit
over here in this chair...
00:15:06.87\00:15:09.78
I'm going to ask her to
do something very simple
00:15:09.81\00:15:12.35
I'm going to say, "Justina"..
and we've already went
00:15:12.38\00:15:14.37
through this because she did
it right because I taught them
00:15:14.40\00:15:16.78
when she was my student...
00:15:16.81\00:15:18.25
Justina, stand up...
00:15:18.28\00:15:21.54
Most people stand
up just like that...
00:15:21.57\00:15:23.85
Now what was wrong with that?
Let's try it again, Justina
00:15:23.89\00:15:25.33
Let's see if we could
see what you did wrong.
00:15:25.77\00:15:27.51
Stand up... notice what she did.
00:15:27.54\00:15:31.62
She leaned forward...
now sit back down again.
00:15:31.65\00:15:33.79
Let's go over this slowly, and
see exactly what is happening
00:15:33.82\00:15:37.12
I want you to stand halfway
up, the way you just did.
00:15:37.15\00:15:39.69
Get halfway
up... look right there
00:15:39.72\00:15:42.25
All of her weight, from
her head down to her waist
00:15:42.28\00:15:45.45
is placed on her back,
especially on the lower back.
00:15:45.48\00:15:49.66
This is not good mechanics.
00:15:49.69\00:15:51.54
Now I want you to sit back down,
00:15:51.57\00:15:53.00
and stand up the way I
hope you remember that I
00:15:53.03\00:15:56.07
taught you to
stand up in class, okay?
00:15:56.10\00:15:58.32
Right! Basically, you
slide to the front of the chair
00:15:58.35\00:16:02.06
you put a foot underneath
you, and then what you do
00:16:02.09\00:16:05.26
is you put your hands on the
chair and you push and you stand
00:16:05.29\00:16:09.04
straight up, rather than
this leaning-forward thing.
00:16:09.07\00:16:12.00
So, that was very good.
00:16:12.03\00:16:13.27
Thank you so much, Justina.
00:16:13.30\00:16:14.46
Now, there are other
things you can do to help
00:16:14.49\00:16:17.31
with back problems.
00:16:17.34\00:16:18.51
There's a thing
called "passive exercise"
00:16:18.55\00:16:21.40
Now what is passive exercise?
00:16:21.43\00:16:23.75
Passive exercise
happens to be massage.
00:16:23.76\00:16:27.71
If you've ever
received a massage,
00:16:27.74\00:16:29.77
you know how good it
feels to have a good massage.
00:16:29.80\00:16:32.47
And so, we need to learn
how to GIVE simple massages.
00:16:32.50\00:16:36.66
Just go to a good book
store, buy a good massage book,
00:16:36.69\00:16:40.27
and read some of
the basics of massage.
00:16:40.30\00:16:42.84
Now there are hundreds
of massage books out there
00:16:42.87\00:16:45.36
If you learn some of
the very basics of massage,
00:16:45.37\00:16:48.28
when someone in your
family or a friend of yours
00:16:48.31\00:16:51.07
is having back problems,
DO some simple massages
00:16:51.10\00:16:54.32
on those particular muscles.
00:16:54.35\00:16:55.92
There are other good things
you can do for back exercises,
00:16:55.95\00:17:00.26
and I think the
best back exercise...
00:17:00.29\00:17:02.17
this is going to sound
like an oxymoron... is exercise
00:17:02.20\00:17:04.59
The best thing to do when
you have a really bad back,
00:17:04.60\00:17:07.27
is just exercise.
00:17:07.30\00:17:08.61
Now, many people when they
start hurting there back think
00:17:08.64\00:17:10.89
"I need to go and have surgery"
00:17:10.92\00:17:14.41
It's been pretty
much, some people believe,
00:17:14.42\00:17:17.13
and I believe with
them, that unless you're bowel
00:17:17.14\00:17:20.39
function, or your kidney
function is being impaired
00:17:20.42\00:17:23.34
by your back, surgery is
not the best route to go.
00:17:23.37\00:17:27.00
There are other routes to go.
00:17:27.03\00:17:28.46
One of the nicest ones
I like to do sometimes,
00:17:28.49\00:17:32.04
is do basically hanging by my
ankles, or hanging by my hands.
00:17:32.07\00:17:37.07
Just finding a bar,
grabbing hold of the bar,
00:17:37.10\00:17:39.58
and letting all my
weight of my legs pull.
00:17:39.61\00:17:43.26
It's basically a
tractioning of my spinal column.
00:17:43.29\00:17:47.05
It's extremely nice
doing it upside-down.
00:17:47.08\00:17:49.53
There are some nice devices
that you can get a hold of
00:17:49.56\00:17:52.67
One I use when
I go to Austria...
00:17:52.70\00:17:54.98
I put my feet in it and
I pull a little thing up,
00:17:55.01\00:17:56.88
which sort of tightens
something against my shins,
00:17:56.91\00:17:59.16
and then they just grab
these things and pull them back
00:17:59.17\00:18:01.78
and I'm hanging
until a point where
00:18:01.81\00:18:04.14
I am swinging in the breeze.
00:18:04.17\00:18:05.95
Now, I can't stay that way very
long because of the pressure
00:18:05.98\00:18:09.16
in my head, but I can
stay there for a minute or 2
00:18:09.19\00:18:12.06
and it's amazing, the
benefit you get from this.
00:18:12.09\00:18:15.59
And it's increased if before
you hang, you have applied
00:18:15.62\00:18:20.44
some type of heat to
the back causing the muscles
00:18:20.47\00:18:23.90
then to relax.
00:18:23.91\00:18:25.28
Relaxed muscles then
can take care of this.
00:18:25.31\00:18:28.13
One other thing about
taking care of the back,
00:18:28.16\00:18:30.27
and Dr. Thrash
has alluded to this...
00:18:30.30\00:18:32.15
I had a friend that
worked at a radio station,
00:18:32.18\00:18:35.69
and one day they went off
the air, and here's why...
00:18:35.72\00:18:38.10
Some person out
there in the woods,
00:18:38.13\00:18:40.69
did not like the
light on top of that tower.
00:18:40.72\00:18:43.54
And so he took his high-powered
rifle, and he aimed up
00:18:43.57\00:18:47.70
to shoot out the light...
trouble is he missed the light
00:18:47.73\00:18:50.58
and he severed
one of the cables.
00:18:50.61\00:18:52.99
Now, this is one of those
types of towers that stands on a
00:18:53.02\00:18:55.61
single pedestal way
up there in the air,
00:18:55.64\00:18:57.99
and is supported by cables
00:18:58.02\00:19:00.33
...At the top, in the
middle, and towards the bottom.
00:19:00.36\00:19:03.67
One cable caused
that tower to collapse.
00:19:03.68\00:19:06.93
Consider that column,
that tower, to be your
00:19:06.96\00:19:11.48
spinal column...
00:19:11.51\00:19:12.52
Consider the
cables to be your muscles.
00:19:12.55\00:19:16.25
When those muscles get
weak, you can no longer hold
00:19:16.28\00:19:19.23
that back in the proper form,
and you WILL have back problems
00:19:19.26\00:19:23.65
And so, what we need
to do is, at all times,
00:19:23.66\00:19:25.98
practice good posture.
00:19:26.01\00:19:27.45
A few years ago, it
was a Thanksgiving day,
00:19:27.48\00:19:29.51
I was out in the
woods, and I was pulling some
00:19:29.54\00:19:31.48
vines out of trees.
00:19:31.51\00:19:32.83
And one was
especially hard to pull out.
00:19:32.87\00:19:36.28
And so I was
pulling on this thing,
00:19:36.31\00:19:38.37
and to get some more power,
there was another tree leaning,
00:19:38.38\00:19:42.51
and so I walked up the
trunk of this tree, holding on,
00:19:42.52\00:19:45.82
and then I gave a MIGHTY pull...
00:19:45.85\00:19:48.02
the old pine tree leaned
over, and I was saying...
00:19:48.06\00:19:51.05
"Great! I'm going
to get it this time!"
00:19:51.08\00:19:53.45
And I took up a few hand
lengths and then the tree
00:19:53.48\00:19:56.97
decided to stand back up again.
00:19:56.98\00:19:58.79
And as it stands up, the vine
went, I went... I went swinging
00:19:58.82\00:20:03.37
HIT the tree, and as
soon as I hit the tree,
00:20:03.40\00:20:05.94
the vine finally breaks, I
fall on a little stump coming up
00:20:05.97\00:20:10.56
out of the ground and it
hit me square in the back!
00:20:10.59\00:20:13.00
I had to crawl out of
the woods in so much pain.
00:20:13.03\00:20:15.65
A couple of days
later, Dr. Thrash loaned me
00:20:15.68\00:20:18.58
a back brace.
00:20:18.61\00:20:19.59
One of these things that
you have to stand straight
00:20:19.62\00:20:21.67
when you put this thing on.
00:20:21.70\00:20:23.13
I found that I could not
wear that thing longer than
00:20:23.14\00:20:26.32
...Oh, 5 or 10 minutes before
my back was really screaming.
00:20:26.35\00:20:29.97
As soon as I took
it off, I relaxed.
00:20:30.00\00:20:32.86
I went back into bad posture.
00:20:32.89\00:20:35.34
Our problem is, poor posture.
00:20:35.37\00:20:38.27
If we would keep ourselves
always properly aligned,
00:20:38.30\00:20:41.36
causing those muscles to
pull us into proper form,
00:20:41.39\00:20:44.55
we would not injure our
backs in the first place
00:20:44.56\00:20:47.11
and if you happen to get
into a situation where you do
00:20:47.14\00:20:49.78
injure your back, you'll
be much quicker to recover
00:20:49.81\00:20:52.69
from that particular injury.
00:20:52.72\00:20:54.21
And so the thing is,
keep those back muscles strong
00:20:54.24\00:20:56.90
with good mechanics, good
posture, some good exercises,
00:20:56.93\00:21:00.91
some massage, some hydrotherapy,
hanging by your ankles
00:21:00.94\00:21:04.89
and you're going to
find that your back problems
00:21:04.92\00:21:06.46
aren't quite as bad
as you thought they were.
00:21:06.49\00:21:08.67
That sounds very good!
00:21:08.68\00:21:09.65
Now exercise is also very
GOOD to keep people from ageing!
00:21:09.68\00:21:13.96
That's an important
point for everybody to know...
00:21:13.99\00:21:17.15
from infancy to old age,
00:21:17.18\00:21:19.44
if you exercise, it
will keep you more youthful.
00:21:19.47\00:21:22.48
As we pass the age of 60,
that puts a premium on exercise.
00:21:22.51\00:21:27.91
And I have some things from
the current medical literature
00:21:27.94\00:21:30.67
that I'd like just to refer
to a bit, so that you can see
00:21:30.70\00:21:34.38
just how it
prevents excessive ageing.
00:21:34.41\00:21:37.78
This is one that tells us
about C- reactive protein.
00:21:37.81\00:21:41.90
Now, if you've had
any medical background,
00:21:41.93\00:21:44.11
you know that that is
a protein that's present
00:21:44.14\00:21:46.43
in the blood, that
signals the fact that we have
00:21:46.46\00:21:50.30
inflammation going
on inside the body.
00:21:50.33\00:21:52.88
Particularly, it
indicates an ageing process that
00:21:52.91\00:21:57.94
makes you more susceptible
to heart attacks and stroke.
00:21:57.97\00:22:01.40
Here is an article
that's says that...
00:22:01.43\00:22:03.35
"Just by doing a little
bit of low intensity activity,
00:22:03.38\00:22:08.28
it doesn't take very much...
this low intensity activity
00:22:08.31\00:22:12.31
can safeguard your heart,
and your brain against a stroke
00:22:12.34\00:22:19.59
EVEN if you don't lose weight"
00:22:19.62\00:22:21.66
Well, that's
important to know...
00:22:21.69\00:22:22.96
that helps to make the CRP,
or C-reactive protein to go down
00:22:22.99\00:22:28.42
Here is another one...
00:22:28.45\00:22:29.76
This one came out from
the "International Journal of
00:22:29.79\00:22:32.22
Sports Nutrition
Exercise and Metabolism"
00:22:32.25\00:22:35.94
and here, a large study
was done showing that exercise
00:22:35.95\00:22:41.03
protects the
kidneys against damage.
00:22:41.06\00:22:45.38
Now the kidneys, have a
certain number of nephrons,
00:22:45.41\00:22:49.06
or functioning units...
these are microscopic units,
00:22:49.09\00:22:52.29
in the kidneys,
those we're born with.
00:22:52.32\00:22:55.10
But through our lifetimes,
we have a little damage
00:22:55.13\00:22:59.76
to a nephron here, and a
damage here, and these may die.
00:22:59.79\00:23:03.94
So we have a constant
loss of a few nephrons
00:23:03.95\00:23:07.51
throughout our lives.
00:23:07.54\00:23:09.22
But this article, showed that
exercise protects the kidneys,
00:23:09.25\00:23:14.58
particularly, it helps
the kidneys not to have damage
00:23:14.61\00:23:19.21
from protein.
00:23:19.24\00:23:20.22
Now we know that diets
that are very high in protein,
00:23:20.25\00:23:24.15
can damage the kidneys
and the damaging effects
00:23:24.18\00:23:28.08
of protein on the kidneys
was shown here in this study
00:23:28.11\00:23:33.37
to be protected.
00:23:33.40\00:23:35.04
The kidneys are protected
by exercise from the damage
00:23:35.07\00:23:38.65
done by protein.
00:23:38.68\00:23:39.71
Now here's another one...
00:23:39.74\00:23:41.24
In a 14-year study,
among a group of residents
00:23:41.27\00:23:47.45
in a home for the elderly,
they found that just mild
00:23:47.48\00:23:54.69
exercise even, was a significant
factor in the helpfulness
00:23:54.72\00:24:00.17
of these residents in
this home for the elderly.
00:24:00.20\00:24:06.25
That came out in the
archives of "Internal Medicine,"
00:24:06.28\00:24:09.81
it was a very nice study.
00:24:09.84\00:24:11.74
And here is another
study on the elderly...
00:24:11.77\00:24:14.19
It showed that 22 elderly people
who just used a stationary bike,
00:24:14.22\00:24:21.12
these were people who
were 88 years of age, or older,
00:24:21.15\00:24:24.56
and they just used a stationary
bike for 20 minutes a day,
00:24:24.59\00:24:28.83
very small, very low
intensity exercising...
00:24:28.86\00:24:34.06
They found that just this small
amount of exercise, very modest,
00:24:34.09\00:24:39.11
caused a moderate increase
in oxygen turnover in the body.
00:24:39.14\00:24:45.51
Now, oxygen consumption
by the cells is actually
00:24:45.52\00:24:48.94
the gold standard of how
physically fit a person is.
00:24:48.97\00:24:54.20
So to increase the
oxygen consumption of the body,
00:24:54.23\00:24:58.54
indicates that a person is
in better condition physically.
00:24:58.57\00:25:03.24
Now often, people will say...
00:25:03.27\00:25:05.92
"Well, how much do
I need to exercise?"
00:25:05.95\00:25:07.64
Do I need to go out and
spend 2 hours at a time,
00:25:07.67\00:25:10.61
or an hour at a time,
or can I take the exercise
00:25:10.64\00:25:13.88
in smaller increments?
00:25:13.91\00:25:15.63
And the answer is...
Yes, you can take the exercise
00:25:15.66\00:25:18.41
in smaller increments.
00:25:18.44\00:25:19.51
As an example, here
was a study that was done
00:25:19.54\00:25:23.00
on a number of people.
00:25:23.03\00:25:24.60
They divided the
people into 2 groups;
00:25:24.63\00:25:27.22
one exercised 10
minutes 3 times a day,
00:25:27.25\00:25:30.72
and the other group
exercised 30 minutes once a day.
00:25:30.75\00:25:35.38
And the interesting thing
was that they found that the
00:25:35.41\00:25:39.03
oxygen intake, or
oxygen UPtake of the cells,
00:25:39.06\00:25:44.49
or the oxygen consumption,
was actually GREATER in
00:25:44.52\00:25:47.68
those with 3 small periods
of exercise, than in one large
00:25:47.71\00:25:52.85
period of exercise.
00:25:52.88\00:25:54.01
So don't feel that you have
to have ALL of your exercise
00:25:54.04\00:25:57.43
done at one time,
in one large increment.
00:25:57.46\00:26:00.73
Now at this time, Don
Miller is going to show you
00:26:00.76\00:26:04.74
a little bit about
plantar fasciitis...
00:26:04.77\00:26:07.52
and tell you something of that.
00:26:07.55\00:26:08.84
Okay, any time you see the word
"itis," it means "inflammation"
00:26:08.88\00:26:13.19
And, plantar
fasciitis is an inflammation
00:26:13.22\00:26:16.00
at the bottom of the foot.
00:26:16.03\00:26:17.46
I'm going to ask
Justina up here again,
00:26:17.49\00:26:20.07
to help me with a
little demonstration.
00:26:20.11\00:26:21.62
There is a simple
exercise that you can do to help
00:26:21.65\00:26:25.23
with plantar fasciitis.
00:26:25.26\00:26:26.90
And Justina, if
you'll just go up there...
00:26:26.93\00:26:28.54
And what she's going to do,
is she's going to put her toes
00:26:28.57\00:26:32.48
on this little block of wood...
a little block of wood that
00:26:32.51\00:26:34.96
would be higher,
might be even better.
00:26:34.97\00:26:36.59
And then what I want
her to do, keeping her heels
00:26:36.62\00:26:39.37
on the floor, and
her legs straight,
00:26:39.40\00:26:41.85
she's going to
lean into the table.
00:26:41.88\00:26:44.45
You can also lean into the wall.
00:26:44.48\00:26:46.04
And what she's doing is
stretching the plantar fasciitis
00:26:46.07\00:26:50.63
area underneath her foot
and up across the calcaneus
00:26:50.66\00:26:53.75
on the back of her foot,
which is extremely good for
00:26:53.78\00:26:56.89
plantar fasciitis.
00:26:56.92\00:26:59.21
You might want to
do this 10 times a day.
00:26:59.24\00:27:01.26
She can stretch it out
for about the count of 10,
00:27:01.29\00:27:03.46
come back up
again, rest for a moment,
00:27:03.47\00:27:06.13
go back down for a count
of 10, come back up again...
00:27:06.16\00:27:09.60
And the more she does this,
the more she's going to reduce
00:27:09.63\00:27:13.13
this inflammation on
the bottom of her foot.
00:27:13.16\00:27:15.39
Now there's something else
we can do for plantar fasciitis
00:27:15.42\00:27:18.77
Any type of an inflammation...
and that would be
00:27:18.80\00:27:21.44
hot and cold contrast baths.
00:27:21.47\00:27:23.85
She could take a
container of hot water,
00:27:23.88\00:27:26.08
and a container of cold water...
00:27:26.11\00:27:27.80
Hot to tolerance, put
her feet in the hot water,
00:27:27.83\00:27:30.45
and leave them
there for 3 minutes...
00:27:30.48\00:27:31.67
Shift them over to the
cold water for 30 seconds
00:27:31.70\00:27:35.11
After she's done this,
the inflammation is going to
00:27:35.14\00:27:37.83
sort of go out into the
water because more blood comes
00:27:37.86\00:27:40.84
to the area, and the more
blood that comes to the area,
00:27:40.87\00:27:43.53
the more oxygen.
00:27:43.56\00:27:44.74
Dr. Thrash was just
talking about oxygen
00:27:44.77\00:27:46.63
Oxygen is very important.
00:27:46.66\00:27:48.36
Is that correct, Dr. Thrash?
00:27:48.39\00:27:49.58
That is correct,
and all of these things
00:27:49.59\00:27:52.78
can help you to have
a stronger and better
00:27:52.81\00:27:55.94
functioning skeleton!
00:27:55.98\00:27:58.62