Welcome back, I'm Nick Evenson,
00:00:01.36\00:00:02.70
and on today's program,
we've been talking about
00:00:02.73\00:00:05.23
why movement is so important...
00:00:05.27\00:00:07.24
And it's something
that can help just about
00:00:07.27\00:00:08.80
every medical condition
and Dr. Marcum, how is that so?
00:00:08.84\00:00:12.67
You know Nick,
everyone thinks about treatment,
00:00:12.71\00:00:16.14
and preventing disease...
they think they have to have a
00:00:16.18\00:00:17.98
pill or they have to
have a procedure done,
00:00:18.01\00:00:20.75
and sometimes people need that.
00:00:20.78\00:00:22.75
But today, I want all
of our viewers out there
00:00:22.78\00:00:25.85
to realize that you can
be one of the best physicians
00:00:25.89\00:00:28.62
just by constantly
thinking about movement,
00:00:28.66\00:00:32.19
and one thing I want
to leave everyone with,
00:00:32.23\00:00:34.96
if you don't think about
it... every hour move around!
00:00:35.00\00:00:38.23
You know, move all the
parts, move the shoulders,
00:00:38.27\00:00:41.10
and that's going to help the
chemistry of the entire body,
00:00:41.14\00:00:44.04
and we've talked a
little bit about how that helps.
00:00:44.07\00:00:45.97
And, if you want to get
specific movement programs,
00:00:46.01\00:00:48.54
everyone is so
different, you know...
00:00:48.58\00:00:50.35
For instance, you might be
a truck driver out there...
00:00:50.38\00:00:52.78
Well truckers might have
to do some creative things
00:00:52.81\00:00:55.45
while they're
driving a truck. Certainly!
00:00:55.48\00:00:57.32
You might sit at
a computer terminal,
00:00:57.35\00:00:59.29
and may have to
do different things.
00:00:59.32\00:01:01.39
But at least find
ways that you can move
00:01:01.42\00:01:03.49
all of the joints every hour.
00:01:03.53\00:01:05.56
And better yet, if you can
get into a walking program,
00:01:05.59\00:01:08.66
swimming or
bicycling for 45 minutes a day;
00:01:08.70\00:01:12.00
if you can add on some
light strength training
00:01:12.03\00:01:14.57
and do it at
intervals, that's even better!
00:01:14.60\00:01:17.27
But movement changes the
chemistry of the entire body.
00:01:17.31\00:01:21.14
It helps all these
things do good and that's what
00:01:21.18\00:01:23.68
I want people to
think about today...
00:01:23.71\00:01:25.31
"Movement is better
than medicine for the body"
00:01:25.35\00:01:27.85
So Dr. Marcum, what is your
favorite method of movement?
00:01:27.88\00:01:30.72
Yeah, I just like to walk around
and move all my body parts,
00:01:30.75\00:01:34.49
and stretch
them out and do that.
00:01:34.52\00:01:35.99
Now if you're going to do heavy
exercise like you're gonna,
00:01:36.02\00:01:38.86
you know, like you
do on the mountain bikes
00:01:38.89\00:01:40.66
or if you're going to
do heavy weightlifting,
00:01:40.70\00:01:42.56
then you have to do
some dynamic stretching
00:01:42.60\00:01:44.67
even before you move.
00:01:44.70\00:01:46.03
You have to stretch all
the parts, warm them up.
00:01:46.07\00:01:48.50
But I think everyone out there
will realize that as we get
00:01:48.54\00:01:51.84
older, things get stiffer and if
you don't use it, you lose it!
00:01:51.87\00:01:57.61
So if you keep using all the
parts on a more regular basis,
00:01:57.65\00:02:01.58
they will last longer.
00:02:01.62\00:02:03.99
Our body is a machine and
if we don't use the machine,
00:02:04.02\00:02:07.46
things get stiff -
they don't work as well,
00:02:07.49\00:02:09.59
they're not lubricated as well
00:02:09.62\00:02:11.43
and that goes for
every part of the body.
00:02:11.46\00:02:13.86
That's why we
were designed to move,
00:02:13.90\00:02:16.20
if we don't move, it
puts stress on our body
00:02:16.23\00:02:18.97
and I can't tell you...
I like to, when a person
00:02:19.00\00:02:21.70
comes into my
office, I like to write a
00:02:21.74\00:02:23.17
prescription for movement.
00:02:23.20\00:02:24.54
And I tell everyone...
They say, "Oh, I don't like to
00:02:24.57\00:02:27.28
exercise, Nick - I can't do it."
00:02:27.31\00:02:29.71
But you know what...
everyone can at least
00:02:29.74\00:02:31.55
get up and move around the room,
00:02:31.58\00:02:33.52
stretch all the body parts.
00:02:33.55\00:02:35.25
If you're in a car,
you can do something,
00:02:35.28\00:02:37.29
so there's lots of things
that people can do every day.
00:02:37.32\00:02:39.72
Now, I hear we
have some questions
00:02:39.75\00:02:41.46
that have come in
regarding movement...
00:02:41.49\00:02:42.82
That's right - if
you have questions,
00:02:42.89\00:02:44.23
you can always go
to our website at:
00:02:44.26\00:02:45.76
heartwiseministries.org
00:02:45.79\00:02:48.13
and we have a team of medical
professionals who will help
00:02:48.16\00:02:50.57
give you some general advice
00:02:50.60\00:02:51.93
and point you in
the right direction.
00:02:51.97\00:02:53.84
So we received some
questions for today's program,
00:02:53.87\00:02:55.94
and the first one, Dr.
Marcum, is something that I know
00:02:55.97\00:02:58.44
you have personally experienced,
"plantar fasciitis."
00:02:58.47\00:03:01.31
If you have that, why
would you want to exercise,
00:03:01.34\00:03:06.01
and maybe what kind of
exercise is good for you?
00:03:06.05\00:03:08.58
You know, well a lot of
people have medical conditions
00:03:08.62\00:03:12.02
that make them
scared of exercise.
00:03:12.05\00:03:14.62
Some people might
be in a wheelchair;
00:03:14.66\00:03:16.89
some people might
have balance problems;
00:03:16.93\00:03:20.86
some people might have plantar
fasciitis which is something
00:03:20.90\00:03:23.47
I've experienced which is
inflammation of the fascia
00:03:23.50\00:03:26.94
is what makes it very painful
00:03:26.97\00:03:28.30
to exercise. So
where do you feel that?
00:03:28.34\00:03:30.07
Yeah, it's on
the top of the foot.
00:03:30.11\00:03:31.87
And usually it's worse
when you wake up in the morning.
00:03:31.91\00:03:35.01
It's inflammation
of the fascial plane.
00:03:35.04\00:03:37.15
I got it by over-exercising,
00:03:37.18\00:03:39.78
so you can over
exercise the parts. Right
00:03:39.81\00:03:42.68
A lot of people get
it from straining that.
00:03:42.72\00:03:44.69
There's not a
great blood supply,
00:03:44.72\00:03:46.25
but I guess the
key thing to know is...
00:03:46.29\00:03:48.39
"Well what if you
have a medical condition,
00:03:48.42\00:03:50.59
can exercise still help you?"
00:03:50.63\00:03:53.13
And the answer is "yes."
00:03:53.16\00:03:55.10
So talk to your doctor
and figure out what's the best
00:03:55.13\00:03:57.77
movement program for you.
00:03:57.80\00:03:59.73
But for instance, when
I couldn't move my feet,
00:03:59.77\00:04:02.14
first I let my food
heal and then I started some
00:04:02.17\00:04:05.57
gentle stretching
exercises with my foot
00:04:05.61\00:04:08.71
to help loosen it up
so it would help get more
00:04:08.74\00:04:11.31
blood to the fascia so my
fascia would heal quicker.
00:04:11.35\00:04:14.78
Now if something is
causing excruciating pain,
00:04:14.82\00:04:18.02
that's your sign, "I
shouldn't do that." Right
00:04:18.05\00:04:20.02
Something needs to heal first.
00:04:20.06\00:04:21.69
You're feeling pain
for a reason. That's right
00:04:21.72\00:04:23.43
You should not do
it, but almost everyone
00:04:23.46\00:04:26.86
can find some type of movement
program that will help them.
00:04:26.90\00:04:29.96
People with low back
pain, "I can't exercise."
00:04:30.00\00:04:34.00
Well, you know, they can
get some stretching that doesn't
00:04:34.04\00:04:36.14
hurt the back that
helps bring blood supply,
00:04:36.17\00:04:38.61
helps strengthen the
muscles around the back...
00:04:38.64\00:04:40.91
Almost everyone, even
with serious medical conditions
00:04:40.94\00:04:44.01
can find something they can
do to help their entire body.
00:04:44.05\00:04:47.32
I have people that are in
wheelchairs that come to me
00:04:47.35\00:04:49.58
and say, "Well, I can't
move, I'm in a wheelchair."
00:04:49.62\00:04:51.85
Well, you can still
move, you can move your arms,
00:04:51.89\00:04:54.06
you can move your legs,
you can move your neck...
00:04:54.12\00:04:56.42
Anything that requires
us to move can at least help
00:04:56.46\00:04:59.03
the cardiovascular system.
00:04:59.06\00:05:01.10
So any little
thing can do to help...
00:05:01.13\00:05:03.80
So if you have problems
with your feet, of course,
00:05:03.83\00:05:05.63
see if you can get
the underlying condition
00:05:05.67\00:05:07.44
treated first -
let it rest and heal,
00:05:07.47\00:05:09.87
and it might be a
little exercises like my foot
00:05:09.90\00:05:12.44
where I could
actually improve the
00:05:12.47\00:05:13.91
healing process by exercising.
00:05:13.94\00:05:16.34
So I found when I did
some light stretching exercises
00:05:16.38\00:05:19.25
for my feet, it didn't
cause excruciating pain,
00:05:19.28\00:05:21.72
it helped limber
things up, it brought a new
00:05:21.75\00:05:24.35
blood supply into that area,
it helped decrease inflammation.
00:05:24.39\00:05:28.72
So exercise can also
decrease inflammation
00:05:28.76\00:05:31.89
in parts of your body
if you don't overdo it.
00:05:31.93\00:05:34.66
Now if you have a tender body
part or something is hurting,
00:05:34.70\00:05:37.43
sometimes you have
to go slow and do it,
00:05:37.47\00:05:40.00
but it still can benefit
you from a pain perspective.
00:05:40.04\00:05:43.57
So a lot of people
don't realize that exercise
00:05:43.61\00:05:45.67
can help lower chronic pain.
00:05:45.71\00:05:48.21
You lower
inflammation in the body.
00:05:48.24\00:05:50.15
You can actually increase
something that fights pain
00:05:50.18\00:05:52.58
called "endorphins."
00:05:52.61\00:05:53.95
So a lot of good
things can happen.
00:05:53.98\00:05:55.52
So just because you might have
a chronic medical condition,
00:05:55.55\00:05:58.59
talk to your
physician and see what type of
00:05:58.62\00:06:00.89
movement
program would work best.
00:06:00.92\00:06:02.56
And it might not
be exercise, Nick...
00:06:02.59\00:06:04.09
It might be just
moving to start out with.
00:06:04.13\00:06:06.46
Now have you ever
injured yourself very badly?
00:06:06.49\00:06:08.76
I've had some knee
and ankle injuries.
00:06:08.80\00:06:11.27
Even people that
have chronic injuries,
00:06:11.30\00:06:13.74
they can still do some
movement while they're injured
00:06:13.77\00:06:16.30
that can improve
their body, so I want people
00:06:16.34\00:06:18.81
to think, today, that movement
is a part of an every day
00:06:18.84\00:06:21.84
activity just
like drinking water,
00:06:21.88\00:06:24.15
just like brushing your teeth,
00:06:24.18\00:06:25.85
just like going
to sleep at night...
00:06:25.88\00:06:27.62
Movement has to be
introduced into the body,
00:06:27.65\00:06:31.15
and to do that, we
have to think about it.
00:06:31.19\00:06:33.02
And don't get in the trap
saying, "I have to sit all day,"
00:06:33.05\00:06:35.89
"I can't get up
out of the couch."
00:06:35.92\00:06:38.06
Some people are couch potatoes.
00:06:38.09\00:06:40.43
Working all day, it's
hard sometimes to move,
00:06:40.46\00:06:42.63
but it is so critical and
it's even more critical for
00:06:42.66\00:06:45.53
people younger in life
because if you can get in the
00:06:45.57\00:06:48.04
habit of moving and,
better yet, exercise program,
00:06:48.07\00:06:51.47
stretching
programs at a young age,
00:06:51.51\00:06:53.27
when you get older, things
don't deteriorate as quickly.
00:06:53.31\00:06:56.64
So the first thing we want to
do if we have plantar fasciitis,
00:06:56.68\00:06:59.08
particularly, is rest.
00:06:59.11\00:07:00.62
Let the bad stuff get
healed and then you want to have
00:07:00.65\00:07:03.25
a movement program that
will help it to bring more
00:07:03.28\00:07:05.75
blood supply and to help
loosen it up and to help the
00:07:05.79\00:07:08.36
inflammation on
that part of the body.
00:07:08.39\00:07:10.16
There's some simple
stretching that you can do.
00:07:10.19\00:07:12.09
Now I wouldn't get on a
treadmill and run 5 miles,
00:07:12.13\00:07:14.36
but just simple movements
that you can make within
00:07:14.40\00:07:17.57
plantar fasciitis that
will help that get better.
00:07:17.60\00:07:19.67
I think that's
some great advice!
00:07:19.70\00:07:21.77
Another viewer asks,
"Can a person with a weak
00:07:21.80\00:07:24.37
heart exercise?"
00:07:24.41\00:07:25.74
Absolutely, in fact,
exercise is one of the best
00:07:25.77\00:07:29.38
treatments for
the heart. Really?
00:07:29.41\00:07:31.01
But they have to
be smart about it.
00:07:31.05\00:07:32.61
If they're getting
tired, short of breath, winded,
00:07:32.65\00:07:35.35
or having pain, that's
their body telling them
00:07:35.38\00:07:37.69
they have to back down.
00:07:37.72\00:07:39.49
Well, why is
exercise so important?
00:07:39.52\00:07:41.49
It lowers the blood
pressure, helps carry oxygen
00:07:41.52\00:07:44.39
throughout the body,
lowers the risk of heart attack.
00:07:44.43\00:07:46.93
It actually has been
shown to strengthen the heart.
00:07:46.96\00:07:49.76
So exercise is very important,
00:07:49.80\00:07:51.77
but you have to
know when to quit.
00:07:51.80\00:07:53.94
So what about a
low resting heart rate,
00:07:53.97\00:07:57.14
is that a good thing or
can it every be too low?
00:07:57.17\00:07:59.07
Well, I hear that quite a bit.
00:07:59.11\00:08:01.01
A low resting heart
rate is good as long as
00:08:01.04\00:08:03.35
when you exercise or
move, the heart speeds up. Okay
00:08:03.38\00:08:07.02
Athletes have slow heart rates
00:08:07.05\00:08:09.08
because they're in such
great cardiovascular shape.
00:08:09.12\00:08:12.19
In fact, when you
exercise or move a lot,
00:08:12.22\00:08:14.89
you increase what we
call the parasympathetic tone.
00:08:14.92\00:08:17.79
Have you heard of
the sympathetic system,
00:08:17.83\00:08:19.56
that's the stress
part of your body. Okay
00:08:19.59\00:08:21.56
Well the opposite part of stress
is the parasympathetic system.
00:08:21.60\00:08:25.23
Well we know that people
that move a lot that exercises,
00:08:25.27\00:08:27.80
that part of the
body is stronger.
00:08:27.84\00:08:30.04
So if you have chronic
stress, anxiety, worries,
00:08:30.07\00:08:33.27
guess what's good
for you? Movement!
00:08:33.31\00:08:35.61
Because that increases the
antistress part of the body.
00:08:35.64\00:08:38.81
So, if you are anxious,
you have a lot of stress,
00:08:38.85\00:08:41.82
you have a lot of worries,
exercises would actually
00:08:41.85\00:08:44.49
be a treatment of that...
you make the parasympathetics
00:08:44.52\00:08:46.92
which also slows down
the resting heart rate.
00:08:46.96\00:08:49.86
Now, if you do things, Nick,
00:08:49.89\00:08:52.86
and it doesn't go
faster, that could be a sign
00:08:52.89\00:08:55.16
that you have the battery part
of your heart getting older.
00:08:55.20\00:08:57.73
But most people, when they
do things, they see their heart
00:08:57.77\00:09:00.90
speed up - they
feel a lot better.
00:09:00.94\00:09:02.80
So, in general, most people
should benefit from exercise
00:09:02.84\00:09:06.04
regardless of the
condition of their heart...
00:09:06.07\00:09:08.11
as long as they start in
the appropriate manner. Right
00:09:08.14\00:09:10.18
And I'm telling people
today, exercise is nice,
00:09:10.21\00:09:13.28
but at least start out
with the word "movement."
00:09:13.31\00:09:15.38
Because a lot of people
are intimated by exercise.
00:09:15.42\00:09:17.79
Oh, I can't do it,
but everyone can make sure
00:09:17.82\00:09:20.19
they're moving
and build on that.
00:09:20.22\00:09:22.39
You know, we try to
move people towards health
00:09:22.42\00:09:24.39
one step at a time and, of
course, if they can do that,
00:09:24.43\00:09:27.36
that's great, but I want
people to think about moving
00:09:27.40\00:09:30.47
and all the benefits
and it's a natural treatment
00:09:30.50\00:09:32.93
for almost every condition.
00:09:32.97\00:09:34.50
So let's say I'm not in
very good physical shape,
00:09:34.54\00:09:37.04
maybe I have some
injuries and medical conditions,
00:09:37.07\00:09:39.24
and I don't like exercise
and I haven't been exercising,
00:09:39.27\00:09:42.54
what would be the gold
standard plan for me to start
00:09:42.58\00:09:46.15
moving my body?
What would you recommend?
00:09:46.18\00:09:47.82
Well first of all, you need
to see your doctor about what
00:09:47.85\00:09:50.05
he or she
thinks you can do. Okay
00:09:50.09\00:09:53.22
I had a guy that came in here
the other day in the office,
00:09:53.25\00:09:55.99
and he couldn't do anything.
00:09:56.02\00:09:58.03
He couldn't walk more
than 1 minute at a time.
00:09:58.06\00:10:00.46
He had a hard time
getting out of the chair.
00:10:00.50\00:10:02.66
He carried a lot
of weight, and I said,
00:10:02.70\00:10:05.03
"Listen, we try to love
someone and not judge them,
00:10:05.07\00:10:08.77
moving one step at a
time and we meet their needs."
00:10:08.80\00:10:11.71
And in starting in
a movement program,
00:10:11.74\00:10:13.71
you have to figure
out what your needs are.
00:10:13.74\00:10:15.78
And his need was, he
couldn't do much, so I said,
00:10:15.81\00:10:18.25
"Well listen, all I want
you to do is practice every hour
00:10:18.28\00:10:21.85
getting out of the chair
and walking around the room.
00:10:21.88\00:10:24.82
That's it, do no more
than that and build on that,
00:10:24.85\00:10:27.96
but I want you to keep track
of that and make it a priority."
00:10:27.99\00:10:31.23
Well he started doing
that and now we've been working
00:10:31.26\00:10:34.43
together for a
couple of months...
00:10:34.46\00:10:35.80
He can walk to the
door and back of his house,
00:10:35.83\00:10:37.83
get up every hour, so
he's making good progress.
00:10:37.87\00:10:40.80
But we have to
meet them where they
00:10:40.84\00:10:42.17
are and we have to love them
00:10:42.20\00:10:43.54
and not judge them...
Now some people can start
00:10:43.57\00:10:44.91
with an exercise
program right away, Nick,
00:10:44.94\00:10:47.11
but some people, you
have to move slowly with
00:10:47.14\00:10:49.38
and wherever you're at, I
want you today to think about
00:10:49.41\00:10:52.71
moving those parts and go
from A to B and just think about
00:10:52.75\00:10:56.79
all the health
benefits you get from moving.
00:10:56.82\00:10:59.69
That sounds like
some great advice.
00:10:59.72\00:11:01.06
You know, we've been
talking about movement on
00:11:01.09\00:11:02.42
today's program and it
doesn't have to be hard.
00:11:02.46\00:11:04.76
Find something simple, go
for a walk around your house;
00:11:04.79\00:11:07.70
get up from your desk
during lunch and move your body
00:11:07.73\00:11:10.93
a little bit
every day, every hour.
00:11:10.97\00:11:13.30
Thank you so
much for joining us.
00:11:13.34\00:11:14.87
Dr. Marcum is going
to lead out in prayer,
00:11:14.90\00:11:16.74
and we just want to
wish you the best of health.
00:11:16.77\00:11:19.37
We've been talking
about the rhythms...
00:11:24.31\00:11:26.51
the rhythms of the
heart, but there are also
00:11:26.55\00:11:28.62
rhythms of life and
as you go through life,
00:11:28.65\00:11:32.09
I think you'll
understand that there are times
00:11:32.12\00:11:34.86
in our lives where
things are going fast;
00:11:34.89\00:11:37.03
there are times when
are lives are going slow,
00:11:37.06\00:11:39.33
but make sure we continue
to listen to our Creator
00:11:39.36\00:11:42.40
who creates
these rhythms for us.
00:11:42.43\00:11:44.10
Now let's pray together...
00:11:44.13\00:11:45.47
Father God, We want to thank You
00:11:45.50\00:11:47.30
for listening to us today
and being part of our lives,
00:11:47.34\00:11:50.31
being part of our
rhythms of our lives,
00:11:50.34\00:11:52.54
and we just long for the
day we can be with you Father.
00:11:52.57\00:11:56.04
We want to introduce as
many people as we can to You
00:11:56.08\00:11:59.18
so they can see
Your love and see all
00:11:59.21\00:12:00.98
the good things You
have for them Father.
00:12:01.02\00:12:02.72
We want to thank You for
everything You're doing for us,
00:12:02.75\00:12:05.22
and the healing power
that You help each one of us
00:12:05.25\00:12:08.26
with each day...
is our prayer. Amen
00:12:08.29\00:12:10.99
If you might be interested
or have more questions,
00:12:11.03\00:12:13.90
we would love to serve You more.
00:12:13.93\00:12:16.23
You can do that at our
website: heartwiseministries.org
00:12:16.26\00:12:19.60
And I want to encourage
everyone to pray for each other,
00:12:19.63\00:12:22.74
pray for healing, look
to the Bible for the answers
00:12:22.77\00:12:25.71
to life's tough questions.
00:12:25.74\00:12:28.04