Welcome to Secrets to Wellness.
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Our topic in our second
wellness secret is exercise.
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So we need to exercise.
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Yes, exercise is very important.
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It is one of those
eight natural remedies.
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So we need to exercise
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because exercise
is a law of life.
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And exercise is an
ancient prescription
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for abundant health
right from the Garden of Eden.
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Adam and Eve
were made to exercise
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and we were made to exercise.
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So we need exercise daily,
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not just weekly,
not monthly, but daily.
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Every day we all need exercise.
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And researchers at the Centers
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for Disease
Control and Prevention
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analyzed the survey
data collected on exercise
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from more than 450,000
adults in the United States
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ages 18 and older
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and this is
what they discovered.
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The report was that
80% of American adults
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don't get the
recommended exercise.
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So we are not
getting enough exercise.
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More than 25% of Americans
do no devote any time at all
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to physical activity.
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So we need physical activity
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if we're gonna live
healthier, happier, and longer.
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But look, the recommended amount
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is only 2.5 hours a
week of moderate exercise.
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That's only 30 minutes a
day for five days a week.
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So we don't need a whole
lot to really be healthy.
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But that...
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The CBS news
reported from the Centers
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for Disease
Control and Prevention
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that linked physical inactivity
to more than 5 million deaths
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worldwide per year,
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more than those
caused by smoking.
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In fact, cancer is now linked
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not only to smoking, my friends,
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but it also is
linked to obesity.
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And the survey revealed
that only 20.6% of people
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met the total
recommended amounts of exercise.
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So how many people do you
think in the United States
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even own a pair of running shoes
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but don't even run?
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So they have those
shoes in the closet
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but they are not using them.
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Well, it's an alarming 87%
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that actually have probably
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more than one
pair of running shoes
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in their closet
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and yet they are not using them.
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They are not
walking, they are not running.
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And Ralph Waldo
Emerson said this,
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"When you have
worn out your shoes,
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the strength of the shoe leather
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has passed into
the fiber of your body.
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I measure your health
by the number of shoes
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and hats and clothes
that you have worn out."
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So we need to use those shoes.
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We need to get out and walk
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if we are truly going to
live to that healthy 100.
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So let's look at some
hazards of inactivity.
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Well, there are those
killer diseases again,
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heart disease,
cancer, osteoporosis, anxiety
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and depression, diabetes.
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All of these are linked
to inactivity, my friends.
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So if you want to feel
better, be more energetic,
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reduce the risk
of chronic diseases,
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and even live longer,
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develop a
regular exercise program.
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This truly will help us to
not only feel more energetic
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but also live longer.
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Exercise, my
friends, has so many benefits.
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And I want you to be healthy.
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I want you to live longer.
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And so you can
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if you take these
things we are talking about
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and implement them
into your lifestyle.
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Well, let's look
at the first thing.
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Exercise helps
control your weight,
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and obesity is on the rise
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and we need to
help control the weight.
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A lack of activity is
the major cause of obesity.
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About the only
exercise some people get
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is that hand finger exercise
with their remote control.
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We are a sedentary nation
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and we need to
get out and exercise.
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You'll feel so much better
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and you'll be so much healthier.
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Look, the obesity problem
is rising around the world
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as we travel to so many places
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whether it's, you know, Africa,
India, Europe, United Sates,
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round the world
in many countries
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56% are overweight or obese.
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And yet, exercise
increases your muscle mass,
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raising your metabolic rate
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and enabling you
to burn more fat.
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So we have to
burn those calories
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if we are actually
going to control our weight.
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Well, let's look at some ways
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that calories burned up
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in 30 minutes.
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Let's just look at
swimming for example.
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Women will burn
calories in just 30 minutes 114
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and men, 144.
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If you like
gardening, that's pretty good.
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Exercise, you'll burn, women,
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126 calories and men 150.
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And then, if you're
just brisk walking, 165
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and the men will burn 195.
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And if you get on that bicycle
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and go out and get
some good exercise,
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you'll burn women 177
calories in just 30 minutes
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and men 213 calories.
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So exercise is a good way
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to control some of
that overweight problem
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that we have.
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And exercise, number two,
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helps reduce the
risk of chronic diseases.
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The diseases that we have
been talking about here on 3ABN
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are the ones that
we are fighting against
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and we can help
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with just some of
these health secrets.
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You see
guidelines from the Centers
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for Disease
Control and Prevention
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demonstrate
that regular exercise
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reduces the risk of
developing major illnesses
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such as heart disease,
diabetes and certain cancers.
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So exercise is another
one of those great secrets.
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And exercise and
physical activity
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deliver oxygen and
nutrients to the whole tissues
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and help your cardiovascular
system work more efficiently.
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Again we see the
importance of exercise.
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Exercise decreases the
risk of certain cancers
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such as breast,
colon, and prostate
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which are on the rise.
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And this is research done
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in the International
Agency for Research on Cancer.
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And the
National Cancer Institute
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reported that physical activity
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is linked to a 50% lower risk
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of getting colon cancer.
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Oh, if we only could
see that God's remedies
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are the best ones.
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The Harvard
Nurses' Health Study,
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which has been
tracking the health behaviors
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of more than 200,000 women
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for more than three decades,
has shown that moderate walking
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for an average
of 30 minutes a day
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can lower the risk of
heart disease, stroke,
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and diabetes by 30% to 40 %
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and the risk of
breast cancer by 20% to 30 %.
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This is amazing, my friends.
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We can actually
reduce heart disease, stroke,
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diabetes, for
between 30% and 40%.
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So I am sure that you
are going to get out there
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and use those walking shoes
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because exercise is
one of God's remedies.
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And then, number
three, exercise helps reduce
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detrimental effects of stress
and helps alleviate depression.
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If you are feeling a
little down sometime,
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it may be good to just get
out and do some extra exercise.
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And get out in the
fresh air and the sunshine.
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And the Mayo Clinic has reported
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that exercise in
almost any form acts
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as a stress reliever.
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So all these
studies are showing us
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how important exercise is.
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The Physical
activity helps bump up
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the production of your brain's
feel-good neurotransmitters,
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called endorphins.
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And exercise pumps
up those endorphins
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so you actually feel better.
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And being active can
boost those feel-good endorphins
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and distract you
from those daily worries.
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That's what we want to do
is reduce the stress level
00:10:09.27\00:10:12.14
in your life.
00:10:12.17\00:10:13.74
And so Harvard study finds
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that the single
most effective tool
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to battle
depression is exercise.
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Now I know that
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there's a very, very
high percent of people
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that feel depressed today
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but we can
actually curb some of that
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by just simply getting out
and getting some good exercise.
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During the 11-year study,
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participants were asked about
the frequency and intensity
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of their physical
activity both at work
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and during leisure time.
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And then, the researchers
classified participants
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into four categories.
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Sedentary
activity, low activity,
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moderate
activity, and high activity
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and this is what they found.
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The researchers concluded
00:11:03.43\00:11:05.59
that those with the
higher psychological well-being
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at the start of the study
00:11:09.30\00:11:10.67
displayed greater
levels of physical activity
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more than a decade later.
00:11:14.27\00:11:16.24
So you have just so
much better attitudes
00:11:16.27\00:11:20.74
and your whole well-being
is increased when we exercise.
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Let's look at the
Health Section-Mail
00:11:27.58\00:11:29.88
On Line from Britain,
00:11:29.92\00:11:32.19
May 17, 2017 and it says this.
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"It's official, you
can walk away stress:
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Scientists discover how a stroll
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can soothe the brain."
00:11:42.56\00:11:45.33
And "Walking
briskly or jogging activates
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soothing neurons in the brain.
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And these neurons help
dull feelings of stress,
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anxiety and even depression."
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So if you want to
lower the depression level,
00:11:57.78\00:12:01.45
get out and exercise
with your head erect,
00:12:01.48\00:12:04.22
and your shoulders
back, swinging those arms
00:12:04.29\00:12:07.36
and you will
feel so much better.
00:12:07.39\00:12:10.73
And now "Scientists have found
that going for a brisk walk
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or a jog really
does calm people down
00:12:14.30\00:12:16.93
by triggering nerve cells
00:12:16.97\00:12:18.73
in the brain that
relax the senses."
00:12:18.77\00:12:23.04
And "Soothing neurons
are activated in the brain
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when we walk, when
we jog, or when we run,
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which can help ease
the symptoms of stress,
00:12:30.85\00:12:33.68
anxiety and depression."
00:12:33.72\00:12:35.95
So the scientific
studies are there, my friends.
00:12:35.98\00:12:39.92
"Regular exercise
can boost your mood
00:12:39.95\00:12:43.39
if you have depression,
00:12:43.43\00:12:45.29
and it's especially
useful for people with mild
00:12:45.33\00:12:48.73
to even moderate depression."
00:12:48.76\00:12:51.47
Again, exercise is
one of those secrets
00:12:51.50\00:12:55.07
that we are talking about.
00:12:55.10\00:12:56.54
Physical activities stimulates
various brain chemicals
00:12:56.57\00:13:00.51
that may leave you
actually feeling happier.
00:13:00.58\00:13:04.38
So we need to
get moving out there
00:13:04.41\00:13:07.68
to manage even our stress.
00:13:07.72\00:13:10.69
We need daily exercise.
00:13:10.72\00:13:14.59
It needs to be
not just once a week
00:13:14.62\00:13:17.33
or even some people
exercise less than that.
00:13:17.36\00:13:20.53
But it needs to
be every single day
00:13:20.60\00:13:22.83
or at least five times a week.
00:13:22.86\00:13:26.37
And Plato said this,
00:13:26.40\00:13:28.10
"Lack of activity
destroys the good condition
00:13:28.14\00:13:31.47
of every human
being, while movement
00:13:31.51\00:13:34.04
and methodical physical exercise
00:13:34.08\00:13:36.64
save it and preserve it."
00:13:36.71\00:13:40.02
So exercise, my
friends, will give you a good...
00:13:40.08\00:13:46.05
Put you in a good mood.
00:13:46.09\00:13:47.52
And then,
exercise will also help
00:13:47.56\00:13:49.86
reduce that chronic pain.
00:13:49.89\00:13:52.36
As you get older, you
seem to have some of those,
00:13:52.39\00:13:55.46
you know, back
pains and other pains
00:13:55.50\00:13:58.27
but actually exercise,
00:13:58.30\00:14:01.07
actually will help
reduce that chronic pain.
00:14:01.10\00:14:04.44
In fact, the Mayo
Clinic Staff Study
00:14:04.47\00:14:06.71
on Chronic Pain said this,
00:14:06.78\00:14:08.64
"Exercise releases endorphins
00:14:08.68\00:14:10.85
which are
morphine like molecules
00:14:10.88\00:14:13.35
produce by the body
reducing chronic pain
00:14:13.42\00:14:17.29
for many people."
00:14:17.32\00:14:18.82
So even our pain level
will be lowered by exercise.
00:14:18.85\00:14:23.83
And then, exercise
will boost your energy.
00:14:23.86\00:14:27.60
I want more energy, don't you?
00:14:27.60\00:14:29.80
If you want more
energy, get out there
00:14:29.83\00:14:32.37
in some form of exercise.
00:14:32.40\00:14:34.90
But there's good
news. my friends.
00:14:34.94\00:14:37.31
Exercise helps to
build your immune system.
00:14:37.37\00:14:40.84
And we need a
strong immune system
00:14:40.88\00:14:43.31
if we are going to be healthy.
00:14:43.35\00:14:45.31
And good news, my friends,
00:14:45.35\00:14:47.08
exercise helps
build you physically,
00:14:47.12\00:14:50.05
mentally,
emotionally and spiritually.
00:14:50.09\00:14:53.52
So we have all of
these linked together
00:14:53.56\00:14:56.56
that we talked about earlier.
00:14:56.59\00:14:59.03
And good news,
00:14:59.06\00:15:00.63
you'll feel so
great, my friends,
00:15:00.66\00:15:03.87
that you will
think you have discovered
00:15:03.90\00:15:06.50
the fountain of youth
once you start exercising.
00:15:06.53\00:15:11.01
In fact, Laura
Baker from the Wake Forest
00:15:11.04\00:15:13.61
School of Medicine said this,
00:15:13.68\00:15:15.71
"Regular aerobic exercise
00:15:15.74\00:15:18.01
could be a fountain
of youth for the brain."
00:15:18.05\00:15:22.48
So you may think you've
found that fountain of youth
00:15:22.52\00:15:25.59
when you start exercising.
00:15:25.62\00:15:27.46
I thought I had discovered
'the new fountain of youth'
00:15:27.49\00:15:30.06
when I ran my first marathon.
00:15:30.13\00:15:33.13
In fact, two years ago,
00:15:33.16\00:15:35.63
I ran my first marathon.
00:15:35.66\00:15:38.63
And I ran for
three basic reasons.
00:15:38.67\00:15:41.10
First, I wanted to
improve my own health.
00:15:41.14\00:15:44.81
I had gone to a
seminar in Geneva, Switzerland,
00:15:44.84\00:15:48.28
and I was teaching
a seminar on nutrition
00:15:48.31\00:15:51.28
and I had some extra time there.
00:15:51.31\00:15:53.18
And so I took a
class on exercise
00:15:53.21\00:15:55.98
and I learned all
the benefits of exercise,
00:15:56.02\00:15:59.69
and so that inspired
me to exercise more myself
00:15:59.72\00:16:04.36
and even run the marathon,
00:16:04.39\00:16:06.49
and I wanted to inspire others
00:16:06.53\00:16:09.20
as I exercised
00:16:09.23\00:16:10.70
and ran that 26.2-mile marathon.
00:16:10.77\00:16:15.67
And then also, I
actually raised some funds
00:16:15.70\00:16:18.64
for our new church,
and health, and training,
00:16:18.67\00:16:21.11
and community center
00:16:21.14\00:16:22.84
and we are using
these training centers
00:16:22.88\00:16:25.61
to teach others
these principles of health
00:16:25.65\00:16:28.42
and many other
spiritual principles as well.
00:16:28.45\00:16:32.22
And so, you don't have to
run a marathon my friends,
00:16:32.25\00:16:36.59
but I'll tell you after I walked
00:16:36.62\00:16:39.33
and ran that 26.2 miles
and crossed the finish line,
00:16:39.36\00:16:45.33
I felt absolutely great.
00:16:45.37\00:16:48.50
But you need to
prepare for that,
00:16:48.54\00:16:50.94
you need to train for it
00:16:50.97\00:16:52.51
and make sure that you are ready
00:16:52.54\00:16:55.04
when that day comes.
00:16:55.08\00:16:56.75
But God blessed me as I came
in third in my age category.
00:16:56.81\00:17:02.88
And then, I was so invigorated
00:17:02.92\00:17:05.79
I decided to run
the second marathon.
00:17:05.82\00:17:09.36
But this time, I
had my daughter with me.
00:17:09.39\00:17:12.36
And she ran with me
00:17:12.39\00:17:14.10
and I came in
second in the marathon
00:17:14.13\00:17:17.70
in my age group,
00:17:17.73\00:17:19.70
and it was a
wonderful experience
00:17:19.73\00:17:21.70
when we ran together,
00:17:21.74\00:17:23.61
both my daughter
Rebecca and myself
00:17:23.64\00:17:26.34
and I felt wonderful.
00:17:26.37\00:17:28.04
But you don't have to
run a marathon to be healthy,
00:17:28.08\00:17:31.35
you just need to exercise daily.
00:17:31.38\00:17:34.12
That's all.
00:17:34.15\00:17:35.48
You don't have to
be running a marathon,
00:17:35.52\00:17:37.49
just walk and exercise.
00:17:37.52\00:17:41.12
Exercise helps
strengthen the bones.
00:17:41.16\00:17:44.03
There are so many
benefits that we have,
00:17:44.06\00:17:46.59
but it helps
strengthen our bones,
00:17:46.63\00:17:49.10
and it reduces the
risk of osteoporosis.
00:17:49.13\00:17:53.03
And exercise
improves our learning.
00:17:53.07\00:17:56.60
We do better in school,
we do better at our work,
00:17:56.67\00:18:00.74
we perform
better when we exercise.
00:18:00.81\00:18:03.68
Exercise is one of God's ways
of slowing down the progression
00:18:03.71\00:18:08.42
of even Alzheimer's disease.
00:18:08.45\00:18:10.92
Exercise is
important, water is important.
00:18:10.95\00:18:14.09
All of these things
that are God's remedies
00:18:14.12\00:18:17.66
for these chronic diseases
will help us live longer,
00:18:17.69\00:18:22.30
healthier, and happier.
00:18:22.33\00:18:24.10
The University of
California conducted research
00:18:24.17\00:18:27.44
with laboratory mice
and discovered that exercise
00:18:27.47\00:18:30.74
can slow the progression
of Alzheimer's disease.
00:18:30.81\00:18:34.51
Why is it so many people today
00:18:34.54\00:18:37.25
are even getting
Alzheimer's disease?
00:18:37.28\00:18:39.78
It's because of not
only their lack of water
00:18:39.81\00:18:42.55
but also because
of lack of exercise.
00:18:42.58\00:18:45.55
So we need to
get them up and out
00:18:45.59\00:18:47.76
because the Journal of
American Geriatrics Society
00:18:47.79\00:18:50.83
in 1991 said this
00:18:50.86\00:18:53.60
"Forty percent of
Alzheimer's patients
00:18:53.63\00:18:56.63
on a walking
exercise program significantly
00:18:56.67\00:19:00.37
even improved in
their communication skills.
00:19:00.40\00:19:04.74
So you can
improve as you incorporate
00:19:04.77\00:19:08.98
these principles
into your lifestyle.
00:19:09.01\00:19:12.35
And John F. Kennedy,
00:19:12.38\00:19:14.45
35th President of
the United States,
00:19:14.48\00:19:16.92
said this.
00:19:16.95\00:19:18.29
"Physical fitness is not only
one of the most important keys
00:19:18.32\00:19:21.59
to a healthy body,
00:19:21.62\00:19:23.06
but it's the basis of dynamic
00:19:23.09\00:19:25.29
and creative
intellectual activity."
00:19:25.33\00:19:30.20
So we need it not only
for our physical health
00:19:30.27\00:19:33.44
but we need it as
well for our mental health.
00:19:33.47\00:19:38.14
And John Ratey,
MD, Medical Doctor,
00:19:38.17\00:19:41.78
from Harvard Medical
School, psychiatrist and author,
00:19:41.81\00:19:44.85
in his book "Spark" said this,
00:19:44.88\00:19:47.35
"Exercise is the
single best thing
00:19:47.42\00:19:50.29
that you can do for
your brain in terms of mood,
00:19:50.32\00:19:54.26
memory, and learning."
00:19:54.29\00:19:56.59
So there are so many benefits
to this secret to health,
00:19:56.62\00:20:00.80
my friends.
00:20:00.83\00:20:02.13
And so begin exercising.
00:20:02.16\00:20:04.23
In fact, Dr. Ratey says,
00:20:04.27\00:20:07.10
believes that even 10
minutes of daily activity
00:20:07.14\00:20:10.37
changes your brain.
00:20:10.41\00:20:12.54
So think of what 30
minutes or 60 minutes will do.
00:20:12.57\00:20:17.21
Amazing.
00:20:17.25\00:20:18.58
And according to
an October 20, 2009
00:20:18.61\00:20:22.12
US News and
World Report article,
00:20:22.15\00:20:24.69
researchers of Duke University
Medical Center in Durham,
00:20:24.72\00:20:28.39
North Carolina,
00:20:28.42\00:20:29.76
reported that exercise
after brain radiation treatment
00:20:29.79\00:20:34.30
protects against
memory loss and depression.
00:20:34.30\00:20:39.30
And best of all, my friends,
00:20:39.33\00:20:41.64
exercise slows
down the aging process.
00:20:41.67\00:20:44.91
Now we can't completely
stop the aging process
00:20:44.94\00:20:49.64
but we can
certainly slow it down.
00:20:49.68\00:20:52.55
And the University of
Florida College of Health
00:20:52.58\00:20:55.42
and Human Performance
00:20:55.45\00:20:57.05
found that a steady
routine of exercise slows parts
00:20:57.12\00:21:02.06
of the aging process.
00:21:02.09\00:21:04.53
So we can actually slow it down
00:21:04.56\00:21:07.40
by just incorporating
00:21:07.50\00:21:09.53
these principles
into our lifestyle.
00:21:09.56\00:21:12.70
The University of California
San Francisco researchers
00:21:12.73\00:21:16.71
found that stressed-out
women who exercised vigorously
00:21:16.77\00:21:21.08
for an average of 45
minutes over a three-day period
00:21:21.11\00:21:25.08
had cells that
showed fewer signs of aging
00:21:25.11\00:21:29.18
compared to women
00:21:29.22\00:21:30.75
who were
stressed and not active.
00:21:30.79\00:21:33.56
So our cells
are actually showing
00:21:33.62\00:21:36.09
signs of not
aging at the same rate
00:21:36.12\00:21:39.63
as those who are
not getting exercise.
00:21:39.66\00:21:43.63
Exercise, my friends,
00:21:43.70\00:21:45.20
may actually work
on a cellular level
00:21:45.23\00:21:48.27
to reverse the toll of
stress on our aging process.
00:21:48.30\00:21:52.44
So we can slow
down this aging process
00:21:52.47\00:21:55.48
and that's what I want
you, my friends to know
00:21:55.51\00:21:58.58
is that it takes discipline.
00:21:58.61\00:22:00.82
I get out there in
the snow, in the rain,
00:22:00.85\00:22:04.45
whether the weather is
good or bad and exercise,
00:22:04.49\00:22:06.86
and that's what we do.
00:22:06.89\00:22:08.92
So here's some
principles of exercise.
00:22:08.96\00:22:12.13
Exercise regularly.
00:22:12.16\00:22:14.46
You will have half the
risk of these killer diseases
00:22:14.46\00:22:17.90
as inactive people.
00:22:17.93\00:22:21.14
And then, we have to
make exercise a priority.
00:22:21.17\00:22:24.51
We have to choose to exercise.
00:22:24.54\00:22:26.54
We have to choose to
get out there and walk.
00:22:26.57\00:22:29.48
We have to make it a priority.
00:22:29.51\00:22:32.05
Someone says,
00:22:32.08\00:22:33.42
"Well, what kind of
exercise should I do?"
00:22:33.48\00:22:35.92
Well, there's so
many different things,
00:22:35.95\00:22:38.12
you can walk is the
best but you can boat,
00:22:38.15\00:22:42.22
you can swing a golf club,
00:22:42.26\00:22:44.93
you can do all kinds
of different activity
00:22:44.96\00:22:48.46
but there are
three types of exercise.
00:22:48.50\00:22:51.77
First, there's flexibility
or the stretching exercises.
00:22:51.80\00:22:55.94
Then there's strength
building or lifting weights
00:22:55.97\00:22:58.44
or even hard physical labor.
00:22:58.47\00:23:00.88
And then, there's
aerobic or endurance exercise.
00:23:00.91\00:23:05.05
And so, but the very
best is just walking.
00:23:05.08\00:23:09.88
That's the best form of exercise
00:23:09.92\00:23:11.99
and guess what, my
friends, we can all do that
00:23:12.02\00:23:15.26
and it doesn't cost anything
00:23:15.29\00:23:17.26
and we only need a
pair of good walking shoes.
00:23:17.33\00:23:21.43
We don't even have to
have expensive equipment,
00:23:21.46\00:23:24.77
just a good pair
of walking shoes.
00:23:24.80\00:23:27.94
And we need to walk at
least, at the very least,
00:23:27.97\00:23:31.71
30 minutes a day.
00:23:31.74\00:23:33.68
Now I like to
exercise out in nature
00:23:33.74\00:23:36.81
and so does my husband.
00:23:36.85\00:23:38.65
We get on our bikes and
we ride through the trails.
00:23:38.68\00:23:42.32
It's a
wonderful stress reliever.
00:23:42.35\00:23:45.45
And exercise in
nature is just amazing.
00:23:45.49\00:23:51.09
And in this exercise,
00:23:51.13\00:23:52.99
all the organs of the
body are brought into use.
00:23:53.03\00:23:56.16
So when we walk
with our head erect
00:23:56.20\00:23:58.37
and our shoulders back,
00:23:58.40\00:24:00.14
we get that good exercise
00:24:00.17\00:24:03.00
that enables all of
our organs to be in use.
00:24:03.04\00:24:09.71
Learn to take the
stairs rather than the elevator
00:24:09.74\00:24:12.98
or the escalator.
00:24:13.01\00:24:14.95
So we need to make
exercise a priority
00:24:14.98\00:24:17.72
by thinking that we don't park
so close to the grocery store
00:24:17.75\00:24:22.52
but may be a little further away
00:24:22.56\00:24:24.86
and take the stairs when we can.
00:24:24.89\00:24:27.20
But exercise
regularly, my friends.
00:24:27.23\00:24:30.33
It is just as
important as a good diet,
00:24:30.37\00:24:33.90
just as important as water
00:24:33.94\00:24:36.07
and some of these
other natural remedies.
00:24:36.10\00:24:38.97
And principle number two,
00:24:39.01\00:24:41.48
enjoy your exercise.
00:24:41.51\00:24:44.25
So choose and make it a priority
00:24:44.28\00:24:47.02
but then enjoy exercise.
00:24:47.08\00:24:49.38
Walk on the beach
00:24:49.42\00:24:50.95
or take a walk among the trees
00:24:50.99\00:24:53.82
or out where the
flowers are or swim.
00:24:53.86\00:24:57.76
Whatever exercise you
enjoy just do because that...
00:24:57.79\00:25:02.86
And do it with your
family and with the children.
00:25:02.90\00:25:06.37
You can exercise,
00:25:06.40\00:25:07.74
I love exercising
with my grandchildren.
00:25:07.77\00:25:10.97
It is lots of fun.
00:25:11.01\00:25:13.11
But every day, get exercise,
sunshine and fresh air.
00:25:13.14\00:25:17.78
So here is your
prescription, my friends.
00:25:17.81\00:25:20.95
Walk at least 30
minutes a day, 30 to 60 minutes,
00:25:20.98\00:25:25.92
I try to get in an hour
00:25:25.95\00:25:27.96
and at least an hour
to hour and a half a day.
00:25:27.99\00:25:31.46
I walked already this morning
in the cold and in the wet,
00:25:31.49\00:25:34.93
in rain and dampness
00:25:34.93\00:25:37.33
at least 45 minutes this morning
00:25:37.37\00:25:39.43
and will walk another
45 minutes this evening.
00:25:39.47\00:25:42.10
But walk at least 30
minutes with your head erect,
00:25:42.14\00:25:46.37
in the sunshine,
your shoulders back
00:25:46.41\00:25:49.08
and take those deep breaths
00:25:49.11\00:25:51.78
and you will be healthier.
00:25:51.81\00:25:54.52
You and your family will be
on the road to better health.
00:25:54.55\00:25:59.55
And so to enjoy
vitality and the best of health,
00:25:59.59\00:26:02.92
you must be active for
life and regardless of your age,
00:26:02.96\00:26:07.73
my friends, you can be active.
00:26:07.76\00:26:11.00
John 10:10 says this,
00:26:11.03\00:26:13.03
"I have come that
they might have life,
00:26:13.07\00:26:15.87
and that they might
have it more abundantly."
00:26:15.90\00:26:18.37
God wants us to
have the abundant life
00:26:18.41\00:26:21.71
and so we need to exercise.
00:26:21.74\00:26:24.18
So it's time to
exercise for life, my friends.
00:26:24.25\00:26:27.62
Those of who that are
watching there on 3ABN,
00:26:27.65\00:26:30.49
get up off the sofa,
get up off that couch
00:26:30.52\00:26:34.52
and get off that easy
chair and let's exercise, okay?
00:26:34.56\00:26:39.46
Let's go.
00:26:39.49\00:26:40.83
One, two, three, four, five,
00:26:40.90\00:26:44.63
six, seven, eight, nine, ten.
00:26:44.67\00:26:48.50
Now the right arm, one, two,
00:26:48.54\00:26:51.11
three, four, five, six, seven,
00:26:51.14\00:26:54.78
eight, nine, ten.
00:26:54.81\00:26:56.71
Now we need to go
00:26:56.75\00:26:58.08
and we need to
run a little bit here.
00:26:58.11\00:27:00.35
So let's go a
little faster, let's go.
00:27:00.38\00:27:04.55
Come on now,
let's jump some rope.
00:27:04.59\00:27:06.82
Let's jump forwards
00:27:06.89\00:27:08.79
and now we need
to jump backwards.
00:27:08.82\00:27:11.29
We need to exercise
for life, my friends.
00:27:11.33\00:27:14.23
Now we need to punch that bag.
00:27:14.30\00:27:16.50
We need to go.
00:27:16.53\00:27:17.87
Now everyday, my
friends, let's slow down.
00:27:17.90\00:27:21.37
We need to exercise for life
because this is God's remedy.
00:27:21.40\00:27:26.07
So may God bless you
00:27:26.11\00:27:28.68
as you determine
to exercise for life.
00:27:28.71\00:27:32.18