>> Hello and thank you for
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taking the time to join us on
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It Is Written Canada.
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Let me begin by asking you a
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personal question: do you ever
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worry about your health?
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Have you ever wondered
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what you can do to start
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feeling better?
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>> Perhaps at one stage in
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your life you felt like you
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had a lot more energy.
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Well, today on It Is Written
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Canada, we are going to show
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you how to get your
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energy back.
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We are going to talk to an
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expert and ask him to show us
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what science is telling us
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about how you can feel better
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and have more energy than you
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ever thought possible.
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>> And we are also going to
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talk to someone who, after
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facing a major health crisis,
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turned his life around and is
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now feeling better, thinking
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more clearly, working harder,
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and making in-roads into his
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community since he made one
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simple change to his life.
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>> And do you wanna know
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what that simple change
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to his life is?
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Well, in a moment, we will
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tell you exactly what he did
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to transform his life.
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¤¤
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>> Hello and welcome back to
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It Is Written Canada.
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Our first guest today is
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Dr. George Cho.
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Dr. Cho is a licensed
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naturopathic doctor who
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practices in the
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Greater Toronto Area.
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He also works in the exercise
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physiology department at the
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Cleveland Clinic Canada.
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He is a member of the American
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College of Lifestyle Medicine
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and the Canadian Society for
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Exercise Physiology.
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His practice focus is on
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lifestyle medicine and Dr. Cho
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is going to share how you can
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get your energy back and start
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feeling better by making one
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simple choice and that choice
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is take walking seriously.
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>> Dr. Cho is going to
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introduce us to the amazing
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health benefits of walking.
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So thank you so much, Dr. Cho,
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for joining us on It Is
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Written Canada today and we
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are really looking forward to
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what you are gonna share
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with us today.
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>> Yes, we are.
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>> Yeah, glad to be back.
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>> So, Dr. Cho, sometimes we
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get the impression, we know
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that exercise is good for us,
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but sometimes we feel like we
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need to run, we need to lift
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weights, we need to train for
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a marathon, so do that really
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intense stuff.
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>> Right, right.
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>> So can you tell us
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about walking?
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What are the benefits
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of walking?
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>> Yeah, the intense stuff is
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good, so jogging, lifting
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weights, all that is really
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important, but it doesn't need
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to begin there and the
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scientific evidence shows that
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even walking is very
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beneficial so, in fact, we've
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known this for decades.
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So in the 1950's, there's a
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doctor named Jeremy Morris,
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and he did some very landmark
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studies and he got two groups.
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He got-- he looked at the
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conductors, the bus conductors
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in the-- who work in the
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London bus system
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and the drivers.
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So the conductors are the guys
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that are walking down the
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aisle, checking the tickets,
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collecting the fare, the bus
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driver's just sitting and just
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driving the bus.
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He also looked at postal
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workers and he compared the
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office clerks versus the guys
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actually delivering the mail
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and what he found was that
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there's almost half the risk
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of cardiovascular disease
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amongst the conductors and the
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postal-- the mail people,
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right?
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So what's the difference?
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Obviously the conductors,
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they're walking up and down
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the steps every single day,
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walking up and down the aisle,
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right, whereas the drivers are
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just sitting.
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Same with the mailmen.
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They're walking every
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single day.
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So their risk of heart disease
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was much lower than those who
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are sitting in the office all
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day, so--
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And what people have to
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realize is that those studies
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with Dr. Moore set the
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foundation for the whole field
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of exercise science today.
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>> Oh, really?
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>> Yeah, so the whole field of
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exercise is built on those
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studies so we've known for
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many years that walking is
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beneficial and the science
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that's come out since then
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has only confirmed the
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benefits of walking.
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Now if your viewers are
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familiar with the Blue Zones,
00:05:05.53\00:05:07.57
so the National Geographic
00:05:07.57\00:05:09.34
sent Dan Buettner to look at
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Blue Zones, basically these
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are five geographic areas
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where there's large
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proportions of centenarians,
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people who live to 100.
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And they want to know,
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you know, what are the
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lifestyle habits of these
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Blue Zone centenarians?
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And one of them-- one of the
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things that they found was
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this concept of moving
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naturally, and that's his
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words, he says,
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"they move naturally."
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That means that these
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centenarians in Okinawa, in
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Sardinia, in Ikaria, Greece,
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you know, they're not going to
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gyms, they're not lifting
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weights, they're not doing
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marathons, but what are
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they doing?
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They're walking up
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and down the mountains
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every single day.
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Walking is very, very
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beneficial for sure, yeah.
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[Mike] So in Canada today, a
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lot of people are very
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sedentary, they're either
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sitting or they're lying down
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like for 23 out of 24 hours so
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to get up and move.
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What about as a therapeutic,
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to go for a walk if you've
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maybe had some kind of a heart
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disease or something
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like that?
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[Dr. Cho] Walking is now--
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exercise in general is now
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part of therapy for many
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chronic diseases, in fact, I
00:06:08.86\00:06:10.70
have here a paper written by
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Dr. Petersen and Saltin,
00:06:12.57\00:06:14.44
they're from the University of
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Copenhagen and the paper here
00:06:15.87\00:06:18.11
is called, "Exercise As"
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"Medicine" and it talks about
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exercise as therapy for 26
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different chronic diseases.
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So now some of these might not
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be a surprise to some of your
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listeners like heart disease,
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exercise is therapy, obesity,
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type 2 Diabetes, right, but
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there's also other ones that
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might be surprising to your
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viewers: schizophrenia,
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depression, Parkinson's
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disease, multiple sclerosis,
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type 1 diabetes, stroke,
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cystic fibrosis, and
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even cancer.
00:06:48.84\00:06:50.14
So when you look at even
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cancer, the guidelines right
00:06:51.51\00:06:53.48
now, they recommend before
00:06:53.48\00:06:55.28
therapy, during chemo therapy,
00:06:55.28\00:06:57.15
and after, they recommend
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exercise and the main one
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they recommend is walking.
00:07:00.18\00:07:01.88
So exercise is used in a wide
00:07:01.88\00:07:04.15
variety of chronic diseases as
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treatment for sure.
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It's seen as a very
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integral component.
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>> Awesome.
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>> And so by just reading
00:07:11.93\00:07:13.90
those benefits, you know, how
00:07:13.90\00:07:15.73
it can help those diseases, we
00:07:15.73\00:07:17.33
can see that walking is even
00:07:17.33\00:07:20.54
good for your brain health.
00:07:20.54\00:07:22.04
>> Absolutely.
00:07:22.04\00:07:23.20
So when we're talking
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specifically about like
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dementia, there's very
00:07:25.71\00:07:28.61
compelling evidence to suggest
00:07:28.61\00:07:30.21
that exercise, including
00:07:30.21\00:07:31.41
walking, is beneficial
00:07:31.41\00:07:33.35
for memory.
00:07:33.35\00:07:34.62
So for example, one of my
00:07:34.62\00:07:35.42
favourite studies came out in
00:07:35.42\00:07:36.85
the Proceedings of the Academy
00:07:36.85\00:07:38.39
of National Sciences, so PNAS,
00:07:38.39\00:07:40.22
and this is one of the most
00:07:40.22\00:07:42.06
prestigious medical journals
00:07:42.06\00:07:43.26
in the world, OK?
00:07:43.26\00:07:44.63
And in 2011 they released a
00:07:44.63\00:07:45.99
study where they looked at,
00:07:45.99\00:07:48.33
can exercise benefit the size
00:07:48.33\00:07:50.07
of your hippocampus?
00:07:50.07\00:07:51.93
So the hippocampus is part of
00:07:51.93\00:07:53.07
your brain and it's where the
00:07:53.07\00:07:54.77
memory kind of resides, but
00:07:54.77\00:07:57.01
over time, as we age, the
00:07:57.01\00:07:58.64
hippocampus shrinks.
00:07:58.64\00:08:00.11
So that means that we're
00:08:00.11\00:08:01.24
shrinking, your memory's
00:08:01.24\00:08:02.51
gonna go.
00:08:02.51\00:08:03.58
So they asked the question,
00:08:03.58\00:08:04.78
can we, through exercise, stop
00:08:04.78\00:08:07.58
or even potentially reverse
00:08:07.58\00:08:09.88
the shrinking of the
00:08:09.88\00:08:10.82
hippocampus?
00:08:10.82\00:08:11.79
What they did was they got two
00:08:11.79\00:08:12.85
groups, one group was walking
00:08:12.85\00:08:16.09
almost every day at a moderate
00:08:16.09\00:08:18.76
intensity for a whole year and
00:08:18.76\00:08:20.90
the other group was, they're
00:08:20.90\00:08:22.43
just stretching and what they
00:08:22.43\00:08:24.30
found was absolutely amazing.
00:08:24.30\00:08:26.13
They found that not only did
00:08:26.13\00:08:27.44
they stop the shrinking of the
00:08:27.44\00:08:28.70
hippocampus, but they actually
00:08:28.70\00:08:30.44
added volume to the
00:08:30.44\00:08:32.07
hippocampus.
00:08:32.07\00:08:33.34
So essentially in the paper
00:08:33.34\00:08:34.88
they say they essentially
00:08:34.88\00:08:36.41
reversed the aging of the
00:08:36.41\00:08:38.41
hippocampus,
00:08:38.41\00:08:39.58
the decrease in size.
00:08:39.58\00:08:40.88
So when we exercise, we
00:08:40.88\00:08:43.42
release a hormone called BDNF,
00:08:43.42\00:08:45.09
brain-derived neurotrophic
00:08:45.09\00:08:46.62
factor, and these things, they
00:08:46.62\00:08:48.62
have multiple functions, but
00:08:48.62\00:08:49.49
one of them is they create
00:08:49.49\00:08:51.19
more neural connections so the
00:08:51.19\00:08:53.83
more connections you have,
00:08:53.83\00:08:55.23
the better your memory.
00:08:55.23\00:08:56.67
But, not only that, BDNF also
00:08:56.67\00:08:58.23
helps stimulate the formation
00:08:58.23\00:09:00.27
of new neurons.
00:09:00.27\00:09:02.74
So not just more connections,
00:09:02.74\00:09:04.04
but also new neurons so this
00:09:04.04\00:09:05.31
is why they saw an increase in
00:09:05.31\00:09:07.34
the size of the hippocampus.
00:09:07.34\00:09:08.61
And I wanna read here for the
00:09:08.61\00:09:11.51
benefit of your viewers, in
00:09:11.51\00:09:12.81
the discussion section what
00:09:12.81\00:09:14.15
these researchers say, so they
00:09:14.15\00:09:15.58
say here, "In this study of"
00:09:15.58\00:09:17.72
"exercise training, we"
00:09:17.72\00:09:19.32
"demonstrate that loss of"
00:09:19.32\00:09:20.89
"hippocampal volume in late"
00:09:20.89\00:09:22.69
"adulthood is not inevitable"
00:09:22.69\00:09:25.76
"and can be reversed with"
00:09:25.76\00:09:28.13
"moderate intensity exercise,"
00:09:28.13\00:09:29.93
"a one-year aerobic exercise"
00:09:29.93\00:09:31.63
"intervention was effective"
00:09:31.63\00:09:33.34
"at increasing hippocampal"
00:09:33.34\00:09:35.07
"volume by 2% and offsetting"
00:09:35.07\00:09:37.71
"the deterioration associated"
00:09:37.71\00:09:39.67
"with aging."
00:09:39.67\00:09:41.14
"Because hippocampal volume"
00:09:41.14\00:09:42.34
"shrinks more than 2%"
00:09:42.34\00:09:43.78
"annually, a 2% increase in"
00:09:43.78\00:09:45.98
"hippocampal volume is"
00:09:45.98\00:09:47.92
"equivalent to adding between"
00:09:47.92\00:09:49.62
"one to two years worth of"
00:09:49.62\00:09:51.29
"volume to the hippocampus"
00:09:51.29\00:09:52.79
"for this age group."
00:09:52.79\00:09:54.06
So by only one year of
00:09:54.06\00:09:55.82
exercise they're able to add
00:09:55.82\00:09:57.16
up to two years worth of
00:09:57.16\00:09:58.63
hippocampal volume.
00:09:58.63\00:09:59.79
So it just tells you the
00:09:59.79\00:10:01.73
tremendous benefits of
00:10:01.73\00:10:03.33
walking, just walking, right?
00:10:03.33\00:10:05.20
They weren't doing marathons,
00:10:05.20\00:10:06.47
they were walking for memory.
00:10:06.47\00:10:09.14
And of course we know that
00:10:09.14\00:10:10.41
Alzheimer's disease is a huge
00:10:10.41\00:10:11.54
issue and it's just gonna
00:10:11.54\00:10:13.11
become an even bigger issue in
00:10:13.11\00:10:14.61
the future, so I recommend
00:10:14.61\00:10:15.94
everyone to at least get some
00:10:15.94\00:10:17.35
moderate intensity walking
00:10:17.35\00:10:18.65
into their life.
00:10:18.65\00:10:20.88
[Mike] So let's talk about
00:10:20.88\00:10:23.18
psychological factors like
00:10:23.18\00:10:25.02
depression and anxiety.
00:10:25.02\00:10:27.66
Is walking good for that?
00:10:27.66\00:10:29.26
[Dr. Cho] The same thing.
00:10:29.26\00:10:30.49
So scientists have done a lot
00:10:30.49\00:10:32.26
of research on exercise for
00:10:32.26\00:10:33.76
depression and anxiety and
00:10:33.76\00:10:35.30
just like for memory, it's the
00:10:35.30\00:10:36.73
exact same thing, they find
00:10:36.73\00:10:38.10
that it's very beneficial.
00:10:38.10\00:10:39.83
And even walking itself, so
00:10:39.83\00:10:41.60
you don't even have to, like--
00:10:41.60\00:10:43.10
More intense is good, but even
00:10:43.10\00:10:44.54
walking is still beneficial
00:10:44.54\00:10:45.91
and there's several reasons
00:10:45.91\00:10:47.54
for that: one, it could be
00:10:47.54\00:10:49.78
linked to the hippocampus and
00:10:49.78\00:10:51.21
BDNF, that's one thing.
00:10:51.21\00:10:53.01
Also, you know, when people
00:10:53.01\00:10:54.95
are experiencing depression
00:10:54.95\00:10:56.12
and anxiety, you know, they're
00:10:56.12\00:10:57.05
ruminating about things, they
00:10:57.05\00:10:58.35
have these thoughts, they're
00:10:58.35\00:10:59.49
saying that maybe exercise can
00:10:59.49\00:11:00.99
help kind of distract them
00:11:00.99\00:11:02.42
from those thoughts, right?
00:11:02.42\00:11:03.46
Also people who are exercising
00:11:03.46\00:11:05.06
together with friends and, you
00:11:05.06\00:11:06.43
know, there's like that social
00:11:06.43\00:11:07.73
component and exercise also
00:11:07.73\00:11:09.40
releases what are called
00:11:09.40\00:11:10.87
beta-endorphins.
00:11:10.87\00:11:12.23
So these are like your happy
00:11:12.23\00:11:13.30
hormones so if you're
00:11:13.30\00:11:14.87
exercising and you release
00:11:14.87\00:11:16.14
those endorphins then you're
00:11:16.14\00:11:16.87
gonna feel better, right?
00:11:16.87\00:11:17.91
So there's a lot of-- they're
00:11:17.91\00:11:19.37
not exactly sure what the
00:11:19.37\00:11:20.78
mechanism could be, but they
00:11:20.78\00:11:21.74
do know that exercise,
00:11:21.74\00:11:23.04
including walking, helps with
00:11:23.04\00:11:24.78
depression and anxiety.
00:11:24.78\00:11:26.08
>> That's encouraging,
00:11:26.08\00:11:27.15
very encouraging.
00:11:27.15\00:11:29.18
>> So let's get practical.
00:11:29.18\00:11:32.49
How much, how intense, how
00:11:32.49\00:11:35.32
frequent should we be walking?
00:11:35.32\00:11:38.29
>> Yeah, so the Canadian
00:11:38.29\00:11:39.96
Movement Guidelines, they're
00:11:39.96\00:11:41.96
kind of like the equivalent of
00:11:41.96\00:11:43.73
the Canadian Food Guidelines,
00:11:43.73\00:11:46.00
so they, in those guidelines,
00:11:46.00\00:11:47.77
recommend about 150 minutes
00:11:47.77\00:11:49.94
per week...
00:11:49.94\00:11:51.11
[Mike] OK.
00:11:51.11\00:11:51.87
>> So that's about what,
00:11:51.87\00:11:52.77
like 25...
00:11:52.77\00:11:53.64
>> Two and a half hours...
00:11:53.64\00:11:54.48
>> Yeah, 25, 30 minutes a day,
00:11:54.48\00:11:56.01
something like that, per week
00:11:56.01\00:11:58.35
of moderate to vigorous
00:11:58.35\00:12:00.68
aerobic physical activity.
00:12:00.68\00:12:02.68
To meet those guidelines, it's
00:12:02.68\00:12:04.59
not like a stroll or it's not
00:12:04.59\00:12:06.82
just an easy walk, but you're
00:12:06.82\00:12:08.72
talking about like a brisk
00:12:08.72\00:12:09.82
walk, so enough to kinda get
00:12:09.82\00:12:10.89
your heart rate going and also
00:12:10.89\00:12:12.39
to maybe break a little bit of
00:12:12.39\00:12:13.50
a sweat.
00:12:13.50\00:12:14.30
You don't need to be
00:12:14.30\00:12:15.43
exercising in huge volumes, so
00:12:15.43\00:12:17.07
like two hours, one hour a
00:12:17.07\00:12:18.33
day, even, you know, 20, 30
00:12:18.33\00:12:19.93
minutes a day.
00:12:19.93\00:12:21.17
And it doesn't have to be
00:12:21.17\00:12:22.27
super intense, right, it can be
00:12:22.27\00:12:24.34
even be like brisk walking or
00:12:24.34\00:12:25.97
power walking, that itself can
00:12:25.97\00:12:28.44
help you meet those guidelines
00:12:28.44\00:12:30.11
which will give you optimal
00:12:30.11\00:12:31.31
health benefits.
00:12:31.31\00:12:32.11
So that's what I would
00:12:32.11\00:12:33.28
recommend people to aim for.
00:12:33.28\00:12:35.55
If people are not exercising
00:12:35.55\00:12:37.29
right now, then I would
00:12:37.29\00:12:38.69
encourage them to just start
00:12:38.69\00:12:39.75
with slow walking, maybe 10
00:12:39.75\00:12:41.32
minutes, 15 minutes per day,
00:12:41.32\00:12:43.39
but the aim, I think, is to
00:12:43.39\00:12:44.83
reach those guidelines,
00:12:44.83\00:12:46.46
150 minutes per week, moderate
00:12:46.46\00:12:48.70
to to vigorous intensity
00:12:48.70\00:12:50.03
physical activity.
00:12:50.03\00:12:50.97
So at the minimum, like a
00:12:50.97\00:12:52.70
brisk walk type of thing, yeah.
00:12:52.70\00:12:54.27
So I would encourage everyone
00:12:54.27\00:12:55.34
to just try to start with
00:12:55.34\00:12:57.24
where they're at so start with
00:12:57.24\00:12:58.81
a little bit and try to build
00:12:58.81\00:12:59.91
up to meet those guidelines.
00:12:59.91\00:13:01.58
>> That's very good.
00:13:01.58\00:13:02.64
Well, we have a friend who
00:13:02.64\00:13:04.45
took walking very seriously
00:13:04.45\00:13:06.98
after he had a serious health
00:13:06.98\00:13:09.35
crisis so we're gonna let him
00:13:09.35\00:13:11.39
tell you his story right now.
00:13:11.39\00:13:13.52
[Mark] So what happened was
00:13:14.26\00:13:16.76
that I was at a meeting and it
00:13:16.76\00:13:19.33
was in a distant city here in
00:13:19.33\00:13:20.96
Canada, fortunately, and in
00:13:20.96\00:13:23.67
that meeting it became clear
00:13:23.67\00:13:26.84
that something had happened.
00:13:26.84\00:13:28.27
It was-- it seemed rather
00:13:28.27\00:13:29.67
slight, quite frankly, but I
00:13:29.67\00:13:31.97
could tell that I was kind of
00:13:31.97\00:13:33.54
feeling a little bit off.
00:13:33.54\00:13:35.18
Later on, when I got back to
00:13:35.18\00:13:36.51
the hospital, they felt that
00:13:36.51\00:13:39.48
I'd had either sort of a
00:13:39.48\00:13:42.92
slight stroke, mini stroke,
00:13:42.92\00:13:44.85
very minimalistic sort of
00:13:44.85\00:13:46.19
thing because you couldn't
00:13:46.19\00:13:47.56
tell it by my speech being
00:13:47.56\00:13:50.16
changed or any of the markers
00:13:50.16\00:13:51.79
that are typically associated
00:13:51.79\00:13:53.09
with stroke.
00:13:53.09\00:13:54.60
So I was fortunate in that it
00:13:54.60\00:13:57.20
was very light.
00:13:57.20\00:13:59.33
Walking came out of a number
00:13:59.33\00:14:02.04
of things that were
00:14:02.04\00:14:03.30
interesting to us.
00:14:03.30\00:14:04.34
As a kid I walked a lot
00:14:04.34\00:14:06.37
because I grew up on a farm,
00:14:06.37\00:14:07.81
80 acres, I was walking all
00:14:07.81\00:14:09.14
over the place all the time.
00:14:09.14\00:14:11.35
And then in the aftermath of
00:14:11.35\00:14:15.32
whatever event this was that
00:14:15.32\00:14:17.22
took place with me, I realized
00:14:17.22\00:14:20.09
in conversation with my
00:14:20.09\00:14:21.82
physician that there were
00:14:21.82\00:14:23.39
significant changes that were
00:14:23.39\00:14:24.93
going to have to be made in
00:14:24.93\00:14:26.36
lifestyle, among them would be
00:14:26.36\00:14:28.33
diet, lifestyle, and that
00:14:28.33\00:14:32.23
included things like exercise.
00:14:32.23\00:14:37.01
I got involved in walking and
00:14:37.01\00:14:40.18
that began gradually, it began
00:14:40.18\00:14:42.51
in the summer time.
00:14:42.51\00:14:43.78
One of the things about
00:14:43.78\00:14:45.15
walking is it gives you the
00:14:45.15\00:14:46.51
opportunity to disengage from
00:14:46.51\00:14:48.82
a lot of other stuff that may
00:14:48.82\00:14:50.25
be going on, work life or I
00:14:50.25\00:14:52.05
suppose your home life, but
00:14:52.05\00:14:55.19
what became very important to
00:14:55.19\00:14:57.43
me was the opportunity to do
00:14:57.43\00:14:59.13
something that was a little
00:14:59.13\00:15:00.76
bit more meditative, a little
00:15:00.76\00:15:03.06
bit more spiritual.
00:15:03.06\00:15:05.23
And when you walk for a little
00:15:05.23\00:15:07.50
longer walk, a physician will
00:15:07.50\00:15:09.90
tell you walk a half hour a
00:15:09.90\00:15:11.47
day five days a week or
00:15:11.47\00:15:12.97
something like that so I
00:15:12.97\00:15:14.74
decided to go for an hour and
00:15:14.74\00:15:17.75
I walked as far as I could a
00:15:17.75\00:15:19.71
half hour from my home and I
00:15:19.71\00:15:23.35
didn't get far enough in order
00:15:23.35\00:15:25.09
to see new territory so I
00:15:25.09\00:15:26.59
decided to see what if I
00:15:26.59\00:15:28.52
walked an hour from my house
00:15:28.52\00:15:31.89
and then I turned back, that
00:15:31.89\00:15:33.36
would give me two hours.
00:15:33.36\00:15:35.00
And after I did that I wanted
00:15:35.00\00:15:36.63
to do more because there was
00:15:36.63\00:15:38.33
still a further horizon.
00:15:38.33\00:15:40.30
I've come to the place where I
00:15:40.30\00:15:41.44
know more about the community
00:15:41.44\00:15:43.41
today than I have ever known
00:15:43.41\00:15:46.31
about any place that I
00:15:46.31\00:15:47.71
have lived.
00:15:47.71\00:15:49.51
I walked three and a half
00:15:49.51\00:15:51.55
hours this morning before I
00:15:51.55\00:15:53.58
came in here
00:15:53.58\00:15:55.02
and it was amazing!
00:15:55.02\00:15:56.89
Saw parts of our area that
00:15:56.89\00:15:58.32
I've never seen before,
00:15:58.32\00:16:00.36
listened to the new wave of
00:16:00.36\00:16:02.29
birds, right now it's kind of
00:16:02.29\00:16:03.96
morphed from chickadees to
00:16:03.96\00:16:06.86
cardinals and robins, I
00:16:06.86\00:16:08.86
counted about a dozen
00:16:08.86\00:16:10.17
robins today.
00:16:10.17\00:16:11.70
And I like to walk early in
00:16:11.70\00:16:13.03
the day.
00:16:13.03\00:16:13.97
I like to watch the dawn,
00:16:13.97\00:16:16.40
I like to see the sun come up.
00:16:16.40\00:16:18.17
This morning when I started
00:16:18.17\00:16:19.57
walking before 5:00 AM, it was
00:16:19.57\00:16:21.98
fascinating because I saw we
00:16:21.98\00:16:25.51
had a full moon, could see the
00:16:25.51\00:16:27.78
stars, it was a beautiful day.
00:16:27.78\00:16:31.22
And then gradually, bit by
00:16:31.22\00:16:33.52
bit, the colour comes into the
00:16:33.52\00:16:35.99
sky, the birds begin to sing
00:16:35.99\00:16:38.06
and if you're in touch with
00:16:38.06\00:16:39.59
doing that in the same time
00:16:39.59\00:16:41.80
increment, even though you're
00:16:41.80\00:16:43.23
going to different places, you
00:16:43.23\00:16:46.97
kind of learn the cadence, the
00:16:46.97\00:16:49.67
circadian rhythm, if you will,
00:16:49.67\00:16:51.47
of the world and it gives a
00:16:51.47\00:16:53.14
completely different
00:16:53.14\00:16:54.94
complexion to society,
00:16:54.94\00:16:56.95
to life, to the world,
00:16:56.95\00:16:58.71
to what's going on around us.
00:16:58.71\00:17:00.28
It's a beautiful experience
00:17:00.28\00:17:02.12
and I get a chance to think
00:17:02.12\00:17:04.65
about bigger things.
00:17:04.65\00:17:06.82
What I discovered was that,
00:17:06.82\00:17:08.99
through walking, my
00:17:08.99\00:17:11.76
triglyceride levels, I
00:17:11.76\00:17:13.90
believe, were lowered
00:17:13.90\00:17:15.70
significantly from very, very
00:17:15.70\00:17:18.50
high over recommended value to
00:17:18.50\00:17:22.54
within the green zone, if you
00:17:22.54\00:17:24.11
will, if there is a green zone
00:17:24.11\00:17:25.84
with that stuff.
00:17:25.84\00:17:27.24
And with regard to my lipids,
00:17:27.24\00:17:30.41
lowered, with regard to blood
00:17:30.41\00:17:32.61
pressure which had been a bit
00:17:32.61\00:17:34.05
elevated, it is down and my
00:17:34.05\00:17:37.79
upper number for blood
00:17:37.79\00:17:39.12
pressure runs between
00:17:39.12\00:17:41.76
probably about 105 and 120.
00:17:41.76\00:17:45.49
So right now I'm where I
00:17:45.49\00:17:49.73
really wanted to be with those
00:17:49.73\00:17:51.13
markers and where my physician
00:17:51.13\00:17:53.20
wanted me to be as well.
00:17:53.20\00:17:55.67
It's interesting what this
00:17:55.67\00:17:57.21
does to your energy level
00:17:57.21\00:17:58.64
because when I think back into
00:17:58.64\00:18:01.34
the time sort of immediately
00:18:01.34\00:18:02.68
after whatever happened,
00:18:02.68\00:18:04.41
happened, I felt a little
00:18:04.41\00:18:07.55
fatigue and all of that
00:18:07.55\00:18:09.95
kind of thing.
00:18:09.95\00:18:11.35
I knew that I was not in the
00:18:11.35\00:18:13.22
shape that I wanted to be and
00:18:13.22\00:18:17.19
what has come is two things:
00:18:17.19\00:18:19.96
first of all, there's a
00:18:19.96\00:18:21.70
certain resiliency that comes
00:18:21.70\00:18:23.90
with walking.
00:18:23.90\00:18:25.17
I notice a different muscle
00:18:25.17\00:18:26.43
tone, I notice that my core
00:18:26.43\00:18:29.90
feels stronger when I come
00:18:29.90\00:18:32.47
back from walking and I think
00:18:32.47\00:18:34.74
it helps with sleeping, I
00:18:34.74\00:18:36.58
think it helps with so many
00:18:36.58\00:18:39.31
different parts of life.
00:18:39.31\00:18:40.72
And that's interesting, we've
00:18:40.72\00:18:42.48
come to rely on interventional
00:18:42.48\00:18:44.45
medicine when we could be the
00:18:44.45\00:18:46.12
intervener ourselves.
00:18:46.12\00:18:48.06
So right after this event took
00:18:48.99\00:18:51.46
place, that affected me a
00:18:51.46\00:18:55.06
little bit, my wife became
00:18:55.06\00:18:57.40
very interested and she
00:18:57.40\00:18:58.50
became a coach.
00:18:58.50\00:19:00.40
So she talked about what I
00:19:00.40\00:19:04.81
needed to do and she kept on
00:19:04.81\00:19:06.94
me, which was a blessing and
00:19:06.94\00:19:09.78
we worked together toward a
00:19:09.78\00:19:11.05
common cause and she walks
00:19:11.05\00:19:12.48
with me, by the way, because
00:19:12.48\00:19:13.78
this is a good thing.
00:19:13.78\00:19:15.72
What I discovered was that
00:19:15.72\00:19:18.52
there were all of these people
00:19:18.52\00:19:22.42
that were in my orbit that, as
00:19:22.42\00:19:26.16
a pastor of a front line church
00:19:26.16\00:19:29.16
congregation for 30 years
00:19:29.16\00:19:31.40
before I started doing what I
00:19:31.40\00:19:32.90
do now, that I had seen people
00:19:32.90\00:19:35.40
who clearly had an event and I
00:19:35.40\00:19:38.81
felt compassion because some
00:19:38.81\00:19:40.24
of them were not doing
00:19:40.24\00:19:41.28
very well.
00:19:41.28\00:19:42.81
One other thing that this has
00:19:42.81\00:19:44.21
done is help me trim up.
00:19:44.21\00:19:46.05
Now I'm told I'm in better
00:19:46.05\00:19:47.58
health and I feel in better
00:19:47.58\00:19:48.58
health than I have ever been
00:19:48.58\00:19:49.98
before in my adult life.
00:19:49.98\00:19:52.92
It's like being a kid again.
00:19:52.92\00:19:55.69
>> Mark's story is really so
00:19:57.19\00:19:59.19
inspirational.
00:19:59.19\00:20:01.46
So, Dr. Cho, if someone like
00:20:01.46\00:20:04.40
Mark wants to start walking,
00:20:04.40\00:20:06.63
what would you recommend?
00:20:06.63\00:20:08.70
>> First thing I would
00:20:08.70\00:20:09.97
recommend is that for people
00:20:09.97\00:20:11.71
not to focus on doing too much
00:20:11.71\00:20:14.08
too soon so instead of
00:20:14.08\00:20:15.88
focusing on duration and
00:20:15.88\00:20:18.78
intensity, I would encourage
00:20:18.78\00:20:20.05
people to just focus on
00:20:20.05\00:20:21.38
getting into the habit of
00:20:21.38\00:20:22.68
getting out the door and
00:20:22.68\00:20:23.99
walking, so if it means just
00:20:23.99\00:20:25.42
15 minutes per day just
00:20:25.42\00:20:26.86
walking a little bit, I think
00:20:26.86\00:20:28.46
that's better because you want
00:20:28.46\00:20:29.56
to start establishing that
00:20:29.56\00:20:30.59
habit, then start building up
00:20:30.59\00:20:32.23
the intensity and building up
00:20:32.23\00:20:33.53
the duration.
00:20:33.53\00:20:34.46
The other thing-- other things
00:20:34.46\00:20:35.86
that have been shown to be
00:20:35.86\00:20:37.03
helpful is, for example,
00:20:37.03\00:20:38.47
getting, like, a pedometer so
00:20:38.47\00:20:40.20
there's actually evidence that
00:20:40.20\00:20:41.20
shows that people who are
00:20:41.20\00:20:42.40
using pedometers or, you know,
00:20:42.40\00:20:43.87
those like step-counter things
00:20:43.87\00:20:45.34
you can get on your smart
00:20:45.34\00:20:47.08
phones, those apps-- using
00:20:47.08\00:20:48.91
those apps can actually help
00:20:48.91\00:20:50.25
increase the number of steps.
00:20:50.25\00:20:51.91
Yeah, so there's that if that
00:20:51.91\00:20:53.78
could be helpful to people.
00:20:53.78\00:20:55.22
[Mike] How many steps a day
00:20:55.22\00:20:56.25
would you recommend?
00:20:56.25\00:20:57.65
Or you don't know, just to
00:20:57.65\00:20:58.42
begin with, right?
00:20:58.42\00:20:59.72
>> Yeah, just to begin with,
00:20:59.72\00:21:00.69
just enough to get out the
00:21:00.69\00:21:01.89
door make 15,000-- oh, sorry,
00:21:01.89\00:21:03.29
15 minutes per day, right?
00:21:03.29\00:21:05.33
Some people say 10,000 steps.
00:21:05.33\00:21:07.76
I think that's OK to try to
00:21:07.76\00:21:09.93
reach to.
00:21:09.93\00:21:10.83
There's some evidence to
00:21:10.83\00:21:11.83
suggest also having pets
00:21:11.83\00:21:13.67
increases the number of times
00:21:13.67\00:21:15.67
you walk.
00:21:15.67\00:21:17.47
[Mike] Go for a walk, yeah.
00:21:17.47\00:21:18.91
[Dr. Cho] And using-- meeting
00:21:18.91\00:21:21.58
with friends so walking with
00:21:21.58\00:21:22.88
friends might also be another
00:21:22.88\00:21:24.31
strategy as well to help
00:21:24.31\00:21:25.55
people get walking.
00:21:25.55\00:21:26.95
Yeah, yeah.
00:21:26.95\00:21:27.95
>> You can just keep your
00:21:27.95\00:21:28.78
shoes by the door and make
00:21:28.78\00:21:29.68
sure you can get out.
00:21:29.68\00:21:30.89
And most of us in Canada are
00:21:30.89\00:21:32.35
living not very far from
00:21:32.35\00:21:33.86
nature, I mean, I know for us,
00:21:33.86\00:21:35.76
we can go to some really nice
00:21:35.76\00:21:37.79
walks that are not too far
00:21:37.79\00:21:39.33
from us and just get in the
00:21:39.33\00:21:40.93
car and drive.
00:21:40.93\00:21:41.86
So tell us about walking in
00:21:41.86\00:21:44.33
nature or "forest walking."
00:21:44.33\00:21:46.53
How is that good for you?
00:21:46.53\00:21:47.74
>> Really fascinating.
00:21:47.74\00:21:48.80
So there's really fascinating
00:21:48.80\00:21:50.41
research coming out on nature
00:21:50.41\00:21:52.37
walking or "forest walking"
00:21:52.37\00:21:53.88
and just the benefits of
00:21:53.88\00:21:55.08
nature itself.
00:21:55.08\00:21:56.11
So a lot of these studies are
00:21:56.11\00:21:57.25
coming out from Japan actually
00:21:57.25\00:21:59.01
and in one study, it was
00:21:59.01\00:22:00.62
really interesting, they got
00:22:00.62\00:22:02.02
university students, a bunch
00:22:02.02\00:22:03.55
of university students and
00:22:03.55\00:22:05.02
they got two groups.
00:22:05.02\00:22:06.45
One group was walking in
00:22:06.45\00:22:07.59
forest, OK, in a forest.
00:22:07.59\00:22:09.92
The other groups were walking
00:22:09.92\00:22:11.29
in downtown-- in the downtown
00:22:11.29\00:22:13.80
of Japanese cities, I know
00:22:13.80\00:22:15.50
'cause Japanese cities are
00:22:15.50\00:22:16.83
very densely populated, right?
00:22:16.83\00:22:18.17
So downtown, either in the
00:22:18.17\00:22:19.60
downtown area or near like a
00:22:19.60\00:22:20.97
train station.
00:22:20.97\00:22:22.47
And they looked at depression,
00:22:22.47\00:22:24.07
anxiety, tension, anger,
00:22:24.07\00:22:26.44
confusion, these types of
00:22:26.44\00:22:27.78
things, and what they found
00:22:27.78\00:22:29.08
was that even though both
00:22:29.08\00:22:30.38
groups were walking, the same
00:22:30.38\00:22:31.55
amount, so 15 minutes a day
00:22:31.55\00:22:33.08
type of thing, those who were
00:22:33.08\00:22:34.92
walking in nature had more
00:22:34.92\00:22:37.42
benefits than those who were
00:22:37.42\00:22:39.15
walking in the city.
00:22:39.15\00:22:40.72
So that tells you there's
00:22:40.72\00:22:42.26
something about nature and we
00:22:42.26\00:22:43.49
know that city dwelling is
00:22:43.49\00:22:45.76
associated with higher rates
00:22:45.76\00:22:48.00
of mental health issues 'cause
00:22:48.00\00:22:49.56
that is well established in
00:22:49.56\00:22:50.57
the science.
00:22:50.57\00:22:51.47
So there's something to say
00:22:51.47\00:22:53.20
that-- there's something to
00:22:53.20\00:22:54.50
the idea that, you know,
00:22:54.50\00:22:55.70
getting out of that
00:22:55.70\00:22:57.01
environment as best we can and
00:22:57.01\00:22:59.04
getting out in nature
00:22:59.04\00:23:00.51
is beneficial.
00:23:00.51\00:23:01.81
So walking is good, but then
00:23:01.81\00:23:02.88
getting out and doing it in
00:23:02.88\00:23:04.75
nature is like kinda
00:23:04.75\00:23:05.95
compounds, it's like
00:23:05.95\00:23:07.22
additive benefits.
00:23:07.22\00:23:08.42
>> That's awesome.
00:23:08.42\00:23:09.45
>> I would encourage everyone
00:23:09.45\00:23:10.49
to get out and walk in nature
00:23:10.49\00:23:11.82
if possible.
00:23:11.82\00:23:13.09
>> Mm-hmm, and the fresh air?
00:23:13.09\00:23:14.42
>> Fresh air, absolutely.
00:23:14.42\00:23:15.79
Sunshine as well is another
00:23:15.79\00:23:18.23
thing and even in densely
00:23:18.23\00:23:20.30
populated cities, they have
00:23:20.30\00:23:22.20
areas where they kinda have
00:23:22.20\00:23:23.57
parks and stuff like that
00:23:23.57\00:23:25.10
so that would be much better
00:23:25.10\00:23:26.60
than just walking, you know,
00:23:26.60\00:23:27.90
on the streets.
00:23:27.90\00:23:29.00
>> On the streets, right.
00:23:29.00\00:23:29.87
Yeah, awesome.
00:23:29.87\00:23:30.74
>> Mm-hmm.
00:23:30.74\00:23:31.84
So, Dr. Cho, can you share
00:23:31.84\00:23:33.54
with us anything from the
00:23:33.54\00:23:35.38
Bible, like what the Bible
00:23:35.38\00:23:36.85
says about keeping our
00:23:36.85\00:23:38.28
bodies healthy?
00:23:38.28\00:23:40.28
>> The Bible has a lot to say
00:23:40.28\00:23:41.62
about our health and in Romans
00:23:41.62\00:23:45.39
it says we should glorify God
00:23:45.39\00:23:47.22
in our bodies and what
00:23:47.22\00:23:48.36
we do with our bodies is
00:23:48.36\00:23:50.39
an expression of our worship
00:23:50.39\00:23:51.96
to God so I think Christians
00:23:51.96\00:23:54.10
should be heavily invested in
00:23:54.10\00:23:55.73
keeping our bodies healthy,
00:23:55.73\00:23:57.13
but specifically talk about
00:23:57.13\00:23:58.70
exercise, when you look at in
00:23:58.70\00:24:01.00
Genesis when God first created
00:24:01.00\00:24:03.51
Adam and Eve, what's the job
00:24:03.51\00:24:05.61
that God gave to Adam?
00:24:05.61\00:24:06.88
[Mike] To work in the garden.
00:24:06.88\00:24:07.91
[Dr. Cho] To tend the garden,
00:24:07.91\00:24:08.94
right, that's a physically
00:24:08.94\00:24:10.21
active occupation, right?
00:24:10.21\00:24:11.75
So already there I think you
00:24:11.75\00:24:12.98
can see that exercise was--
00:24:12.98\00:24:16.05
God designed us for exercise,
00:24:16.05\00:24:17.92
you know?
00:24:17.92\00:24:19.35
Now even after sin, if you
00:24:19.35\00:24:21.76
look at the curse that God put
00:24:21.76\00:24:23.93
upon the woman and the man,
00:24:23.93\00:24:25.56
on the man He said, "By the"
00:24:25.56\00:24:27.23
"sweat of your brow you shall"
00:24:27.23\00:24:28.76
"eat bread."
00:24:28.76\00:24:29.96
So they're gonna farm and
00:24:29.96\00:24:30.80
stuff like that, but that's
00:24:30.80\00:24:32.03
gonna be a little bit more
00:24:32.03\00:24:33.67
laborious than before, right?
00:24:33.67\00:24:35.30
So that was kind of like a
00:24:35.30\00:24:37.14
curse, right?
00:24:37.14\00:24:38.54
But at the same time sometimes
00:24:38.54\00:24:41.21
there's a blessing as well in
00:24:41.21\00:24:42.71
disguise and that is that we
00:24:42.71\00:24:44.95
know that, based on the
00:24:44.95\00:24:46.45
scientific evidence, that when
00:24:46.45\00:24:47.65
we do exercise, break a sweat,
00:24:47.65\00:24:49.18
get our hearts going, that it
00:24:49.18\00:24:50.79
has a beneficial effect on our
00:24:50.79\00:24:52.39
bodies, right?
00:24:52.39\00:24:53.86
So even within the curse I
00:24:53.86\00:24:55.29
think God put there like a
00:24:55.29\00:24:56.86
little blessing, you know,
00:24:56.86\00:24:58.23
that when we do it, He still,
00:24:58.23\00:25:00.10
you know, we get benefits
00:25:00.10\00:25:01.60
from it, so yeah.
00:25:01.60\00:25:03.26
[Mike] You're worshipping God
00:25:03.26\00:25:04.43
by you're taking care of
00:25:04.43\00:25:05.50
your body.
00:25:05.50\00:25:06.17
>> That's right, yeah.
00:25:06.17\00:25:07.27
>> Can you think of any Bible
00:25:07.27\00:25:08.57
texts specifically that
00:25:08.57\00:25:11.01
encourage health?
00:25:11.01\00:25:13.91
>> Yeah, in John it says that,
00:25:13.91\00:25:16.51
"Beloved, I wish that above"
00:25:16.51\00:25:18.28
"all that you should be in"
00:25:18.28\00:25:19.71
"health and prosper just as"
00:25:19.71\00:25:21.12
"your soul prospers."
00:25:21.12\00:25:22.78
So He wasn't just interested
00:25:22.78\00:25:24.52
in their spiritual well-being,
00:25:24.52\00:25:27.66
but also he said, you know,
00:25:27.66\00:25:29.22
"I want you to be in health,"
00:25:29.22\00:25:30.36
right, so I think that's
00:25:30.36\00:25:31.79
what-- I think that reflects
00:25:31.79\00:25:32.76
what God wants for us.
00:25:32.76\00:25:34.00
[Mike] Mm-hmm, so He wants us
00:25:34.00\00:25:35.43
to feel good, to be joyful...
00:25:35.43\00:25:36.87
[Dr. Cho] That's right, yeah.
00:25:36.87\00:25:37.87
[Mike] ...to be happy and to
00:25:37.87\00:25:39.07
be in good health.
00:25:39.07\00:25:40.04
[Dr. Cho] That's right and
00:25:40.04\00:25:41.17
that's why Jesus, when He was
00:25:41.17\00:25:42.00
on earth, He healed people
00:25:42.00\00:25:43.27
because He cares about
00:25:43.27\00:25:44.31
their health.
00:25:44.31\00:25:45.01
>> You know what, and I'm
00:25:45.01\00:25:45.77
looking at Jesus life,
00:25:45.77\00:25:46.57
He walked quite a bit...
00:25:46.57\00:25:47.88
>> Right, probably, yeah.
00:25:47.88\00:25:49.14
>> He walked from place to
00:25:49.14\00:25:50.08
place, right, He didn't stay
00:25:50.08\00:25:51.31
in one place very long and so
00:25:51.31\00:25:53.08
He was walking quite a bit.
00:25:53.08\00:25:54.65
Thank you very much for coming
00:25:54.65\00:25:56.18
in and sharing that with us.
00:25:56.18\00:25:57.72
I wonder if you can close with
00:25:57.72\00:25:58.95
a word of prayer for us.
00:25:58.95\00:26:00.09
[Dr. Cho] Sure.
00:26:00.09\00:26:00.96
>> OK.
00:26:00.96\00:26:02.09
>> Dear Heavenly Father, I just
00:26:03.26\00:26:05.03
wanna pray for all those who
00:26:05.03\00:26:06.56
are watching and listening
00:26:06.56\00:26:08.83
today and, Lord, we know that
00:26:08.83\00:26:11.03
being physically active is
00:26:11.03\00:26:13.64
innately human, it's part of
00:26:13.64\00:26:16.10
Your design for us, but in the
00:26:16.10\00:26:18.11
environments that we live,
00:26:18.11\00:26:19.14
it's often very difficult.
00:26:19.14\00:26:20.78
But I pray, oh Lord, if there
00:26:20.78\00:26:21.98
is anyone here who is inspired
00:26:21.98\00:26:23.81
to be physically active to
00:26:23.81\00:26:25.48
take care of their bodies that
00:26:25.48\00:26:26.75
You would empower them, You
00:26:26.75\00:26:28.38
would arrange their schedules,
00:26:28.38\00:26:30.02
their work in some way that
00:26:30.02\00:26:31.25
they could develop a habit of
00:26:31.25\00:26:32.95
being active.
00:26:32.95\00:26:34.29
And, Lord, we know that
00:26:34.29\00:26:35.82
walking is beneficial so help
00:26:35.82\00:26:37.06
us, Lord, to incorporate that
00:26:37.06\00:26:37.93
into our lives.
00:26:37.93\00:26:39.29
This we pray in Jesus' name,
00:26:39.29\00:26:40.50
amen.
00:26:40.50\00:26:41.50
[Mike & René] Amen, amen.
00:26:41.50\00:26:42.36
>> Thank you very much,
00:26:42.36\00:26:43.90
Dr. Cho, for visiting us once
00:26:43.90\00:26:45.70
again and we hope we can have
00:26:45.70\00:26:47.37
you back again another time.
00:26:47.37\00:26:48.77
>> It was a pleasure.
00:26:48.77\00:26:50.37
>> Friends, today Dr. Cho and
00:26:51.87\00:26:54.24
Mark Johnson have shown you
00:26:54.24\00:26:55.74
how a simple lifestyle
00:26:55.74\00:26:57.48
decision like walking
00:26:57.48\00:26:59.78
regularly can improve your
00:26:59.78\00:27:02.35
health and your happiness.
00:27:02.35\00:27:04.79
>> In the Bible, God wants you
00:27:04.79\00:27:06.45
to be healthy and to prosper
00:27:06.45\00:27:08.72
in all things.
00:27:08.72\00:27:10.39
In 3 John 2 it says...
00:27:10.39\00:27:13.13
>> Our free offer for you
00:27:20.90\00:27:22.64
today is, Living Longer and
00:27:22.64\00:27:24.37
Feeling Better.
00:27:24.37\00:27:25.97
And here is the information
00:27:25.97\00:27:27.18
that you will need to receive
00:27:27.18\00:27:28.51
today's free offer.
00:27:28.51\00:27:30.78
>> Friends, we would also like
00:27:32.41\00:27:33.92
to invite you to follow us on
00:27:33.92\00:27:35.98
Instagram and Facebook and
00:27:35.98\00:27:38.52
subscribe to our YouTube
00:27:38.52\00:27:40.32
channel and also listen to our
00:27:40.32\00:27:42.36
Podcasts and if you go to our
00:27:42.36\00:27:45.46
website, you can see our
00:27:45.46\00:27:47.36
latest programs, including our
00:27:47.36\00:27:49.53
exercise workouts called,
00:27:49.53\00:27:51.50
Experiencing Life, and our
00:27:51.50\00:27:53.17
short spiritual messages
00:27:53.17\00:27:54.94
entitled, Daily Living.
00:27:54.94\00:27:57.97
>> They are all there for you
00:27:57.97\00:27:59.37
free to watch whenever you
00:27:59.37\00:28:00.91
choose because we want you to
00:28:00.91\00:28:03.14
experience the truth that is
00:28:03.14\00:28:04.95
found in the words of Jesus
00:28:04.95\00:28:06.41
when He said, "It is written,"
00:28:06.41\00:28:08.82
"man shall not live by bread"
00:28:08.82\00:28:10.62
"alone, but by every word"
00:28:10.62\00:28:12.45
"that proceeds out of the"
00:28:12.45\00:28:13.89
"mouth of God."
00:28:13.89\00:28:16.09
¤¤
00:28:16.09\00:28:51.29