Welcome back to the
Ultimate Prescription.
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I'm your host, Nick
Evenson, here with Dr. Marcum.
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And on today's program,
we've been discussing movement
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and how it's so important
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to reducing a
lot of the symptoms
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that we experience
with chronic diseases.
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And, Dr.
Marcum, let's just recap
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from the last part of
the show before the break
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what we learned about movement.
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Why is it so important?
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Well, 'cause we
were designed to move.
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And when we don't move,
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it puts stress
on the body parts.
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The body parts wear out quicker.
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Any machine that
doesn't move wears out.
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Our universe was
designed on movement.
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When we don't
sort of follow the way
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we were originally
designed, it wears out sooner.
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Doesn't move, we have problems.
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And that could affect
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not only the movement
of things in the body,
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like blood, and
oxygen, nutrients,
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but it can affect our muscles,
our brains, our eyesight,
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everything is affected,
Nick, when we don't move.
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Which brings me to the question,
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you know, do you move regularly?
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You know, you sit at your chair.
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I know that in your
job, you know, you sit a lot.
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Right.
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Do you really stay every hour
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and get to move
all the body parts
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or you skip on that?
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I try to.
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Sometimes, I
forget, I don't set a timer.
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I probably should set a
timer so that I remember.
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But actually, I've just gone
to a standing desk recently.
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And that helps
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because I'm not
sitting in a chair
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where it's comfortable and easy
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to just to stay
there for a while.
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I kind of have to
stand for a little while
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then I realize, "Oh,
time to move a little bit
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and shift my weight around."
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And, you know, go
get a sip of water
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and that kind of thing.
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But this is a discussion
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you probably have
with patients all the time
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as a cardiologist.
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Well, you know, I
wish I had more time
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to talk about it.
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But, you know,
you're so busy in the office
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talking about
everything else, that sometimes,
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you skip the things
that are the most important
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that maybe they're not doing.
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I was hoping you
could share with us,
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what are the common
excuses that people give you
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for why they don't exercise.
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And I'm gonna look
at our friends out there
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and ask you, did you
move around this program
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or are you sitting?
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Are you gonna be a
couch potato today?
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But first thing is
people don't think about it.
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You know, everyone's
at home, "Oh, I'm busy.
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I got this to do. I got that."
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They don't think about
how important it is to move.
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And before you know it,
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you've sat at the desk
or the chair all day long,
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you've driven from
one place to another,
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and you just haven't done it.
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You know, so one thing is
people don't think about it.
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So today, we want you
to think about moving.
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And if you haven't, we
want to set a reminder somewhere
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that you will think
about moving in your life.
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Not only moving the body
parts, but also moving with God.
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In the Bible,
there's over 200 types
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of different
references to moving.
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There's a purpose to move.
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There's a purpose of moving,
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from getting one
place to another,
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to getting at a destination.
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There's a reason
that we move with God.
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There's a reason
our body parts move
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to make them function better,
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so they don't wear out as quick.
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So think about it.
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Well, there's a
reason for moving.
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And when people start thinking,
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"Yeah, there's a
reason for moving.
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If I move, it's an anti aging.
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I won't get old as quick.
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Maybe I won't
break down as quick."
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"Maybe I won't
get memory problems.
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Maybe I'll help
things like blood pressure."
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Did you know that
moving is a treatment
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for high blood pressure?
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Yep, you've told me that. Yeah.
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Moving is a
treatment for diabetes.
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Moving is a treatment
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for joint
problems and arthritis.
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Did you know moving
could be considered a treatment
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for improving your vision?
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Okay. Think about it.
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Well, think about it.
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Well, vision, to see, you
have to have blood flow, okay?
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Well, let's say, you
don't move and you gain weight
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and you get diabetes,
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the blood flow to
the eye is restricted.
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You can't see as well.
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So just moving, you
can lower your blood sugar,
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improve your eyesight.
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You'll also improve
the oxygen to your eye.
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So if you have other
types of genetic problems,
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you can improve
your vision to your eye.
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So moving via blood flow,
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moving via the
skin, and muscles,
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and skeletal systems,
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moving helps every part
of the body to some degree.
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Now the one thing
I haven't wondered
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is how does
moving help your hair.
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I haven't...
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You know, I guess, you
know, hair is important for...
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In the old days,
to keep you warm,
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but, you know, that's the one
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I haven't quite
figured out quite yet.
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So if any of our
viewers can figure that one out,
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write me in and figure out
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how movement can
help your hair out.
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Now I haven't
finished on this one.
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Okay. All right. This is good.
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So, you know,
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people don't think
about it, they don't do it,
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they don't see
any importance of it.
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And hopefully, we've
convinced them of that.
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Okay?
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But look about
the way we've lived
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through hundreds
and hundreds of years.
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It used to be...
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We had to walk to get to A to B.
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We didn't have cars.
We didn't have airplanes.
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At our jobs, they
will work in type jobs.
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We didn't have
computer terminals.
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We didn't have all
these saving devices
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that kept us from moving.
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We had to move to stay warm.
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You know, we didn't have heaters
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to keep us warm.
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We didn't have
all these other...
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We had to get our food.
We had to grow our food.
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We couldn't go to
the market every day
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and buy food.
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So over the
past years and years,
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we've gone away
from a society that moves
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to a society
really that has it easy.
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So a lot of societal things
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have taken us
away from movement.
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And as we've done that,
we put stress on our body.
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So now we wear out quicker.
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We get these chronic
diseases, like diabetes,
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high blood
pressure, joint problems
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just because we're not moving.
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If we could get back
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to some type of
moving program in our lives,
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we might turn down
all the chronic diseases
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that we're getting,
which need medications,
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and braces, and
surgeries, and all that.
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Isn't that incredible? Yeah.
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You know, we really were
designed to move, to walk,
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to work, and all these things.
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And it's not necessarily...
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We're not saying it's bad
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the way that
society has changed.
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It's just taken us away
from our original design.
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So we need to
really be more intentional
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to make sure that we move.
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I like that word intentional.
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You know, and sometimes we say
well, "Why has this happened?"
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Well, you know,
it is what it is,
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you know, what it is?
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But we can do something
about it and be positive.
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And that's why I used
the word movement, you know?
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I want people to move
every body part, you know?
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You know, some goals
that I give my patients
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in movement is
try to move every hour
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if you can.
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Try to breathe every hour
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that moves the
diaphragm up and down.
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You know, try to stretch
out every body part, every hour.
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Okay, these are
warm-ups to keep the body going.
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Try to work up to
10,000 steps a day.
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You know, a lot of
people have these apps.
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They can do that.
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Now you do a bicycle,
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how many steps would
that be on a bicycle?
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How much time
would that be on a bike?
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I don't know how it translates.
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But I like to ride for an
hour at a time most of the time.
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There you go, ride on a bike.
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Some people like to do swimming.
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I used to like
to do swimming too,
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but it got to be
such a hassle with me to,
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you know, you got to
get to change your clothes
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and put it in the locker room.
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And, you know,
unless you have a pool,
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you have to join a membership.
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So I don't do that now.
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And so what I do
is I do the treadmill.
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I do the stretching.
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I do the light
resistance training.
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And then when I
get tired of that,
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and I now have a rower.
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You know, I get tired
of that, I do my rower.
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And occasionally, though,
I fall in the pitfalls too.
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I get lazy too.
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You know, I say, "Oh,
I don't want to do this.
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You know, I have this to do.
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I don't have enough time."
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But even if you, you
know, don't have time
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for a full movement
set, at least do some.
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Yeah. Like today.
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Today, I woke up
early because we knew
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we were gonna make
television programs today.
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And I said, "It's a
little cold outside.
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I don't know if I
want to go running outside
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or go on the treadmill."
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And then I said, "Well,
I'm gonna pray first about it.
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Help me out to do
at least something."
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And I decided to at least...
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So I did a lot
of stretching today.
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Today was a stretch day.
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So I stretched
all my body parts out
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that I could.
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But you try to do something.
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You focus on the
positive and ask God to help you
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to remind you of the
importance of moving.
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I think intensity
is one of the things
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that makes movement or
exercise intimidating for folks
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because they think
that movement, exercise
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has to be high intensity,
00:07:43.32\00:07:44.69
it really have
to be sweating bad.
00:07:44.73\00:07:46.46
But it doesn't
necessarily have to be that way.
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No, you don't have to.
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You don't have to
break out in a sweat.
00:07:49.56\00:07:50.90
You don't have to...
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You know, you don't have to
be a world-class athlete, Okay?
00:07:52.30\00:07:54.67
You just got to move
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all the body
parts, keep the muscles,
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and the ligaments,
and the circulation,
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and the organ
systems going to some degree.
00:08:00.41\00:08:03.08
If you do that
on a regular basis,
00:08:03.11\00:08:04.98
it won't wear out.
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Now there's a
condition in hearts
00:08:06.38\00:08:08.75
that we see very often.
00:08:08.78\00:08:10.12
It's called
diastolic dysfunction.
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Diastole is a
time the heart relaxes.
00:08:14.36\00:08:16.99
Well, the heart is a
muscle like every other muscle.
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You know, we have muscles.
00:08:19.63\00:08:20.96
You know, we know
about these muscles.
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You make a big muscle, you know?
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I don't have a big
muscle, but I would, you know?
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I'm gonna digress.
00:08:27.40\00:08:28.74
Did you know your
tongue is a type of muscle?
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Sure, yeah.
00:08:30.34\00:08:31.67
Tongue is a type of muscle.
00:08:31.71\00:08:33.04
But, you know, we have
muscles all over the place,
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but you have muscles...
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Your heart is a muscle, okay?
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And when you don't use it
appropriately, it gets stiff.
00:08:37.65\00:08:40.35
And we call that...
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When it gets a stiff
heart, we call it diastole,
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diastolic heart failure.
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Just because you don't exercise,
00:08:45.29\00:08:46.96
you can have
tendencies to get a stiff heart.
00:08:46.99\00:08:49.39
And a stiff heart can
go into heart failure.
00:08:49.42\00:08:51.43
Did you know
around our blood vessels,
00:08:51.46\00:08:53.06
there's types of muscles?
00:08:53.09\00:08:54.80
You know, that
constrict the blood vessels.
00:08:54.83\00:08:57.57
Just exercise can
help the aging of that,
00:08:57.60\00:08:59.80
so you don't get stiff arteries.
00:08:59.83\00:09:01.44
So you might, you
know, put off hypertension
00:09:01.47\00:09:04.01
or those other types of
chronic medical problems.
00:09:04.04\00:09:06.34
So exercise or
movement can help you
00:09:06.37\00:09:09.14
at some incremental level
no matter how much you do.
00:09:09.18\00:09:12.28
You can either
take a small dose of it
00:09:12.31\00:09:14.62
or a big dose.
00:09:14.65\00:09:15.98
And of course, the bigger
dose, the bigger the benefit.
00:09:16.02\00:09:18.32
Right. Now can you over move?
00:09:18.35\00:09:20.36
Sure. Yes, you can.
00:09:20.39\00:09:22.02
And when people over
move, we call that...
00:09:22.06\00:09:24.79
They start breaking down muscle,
00:09:24.83\00:09:26.49
and we call that
anaerobic metabolism.
00:09:26.53\00:09:29.26
You break down
your ability of muscles.
00:09:29.30\00:09:31.13
How might a person
know that they do that?
00:09:31.17\00:09:32.93
Not a lot of people do this.
00:09:32.97\00:09:34.30
Athletes do that.
00:09:34.34\00:09:35.67
But you might get a lot
of muscle aches and cramps,
00:09:35.70\00:09:37.77
and you feel extremely fatigued.
00:09:37.81\00:09:39.74
There's always a possibility
that you're overdoing it.
00:09:39.77\00:09:43.14
Most of the time, I
see people under doing it
00:09:43.18\00:09:45.91
and very few people overdo it.
00:09:45.95\00:09:48.38
But I do take care
of some marathon people
00:09:48.42\00:09:51.89
and I have to tell them.
00:09:51.92\00:09:53.25
And actually, we
studied them before,
00:09:53.29\00:09:54.62
and I can actually...
00:09:54.66\00:09:55.99
There are some tests we
can do, measuring their...
00:09:56.02\00:09:57.63
a term called VO2 max.
00:09:57.66\00:09:59.86
We can actually tell
when they exercise too much.
00:09:59.89\00:10:02.70
We say, "No, it's better
if you only exercise two hours
00:10:02.73\00:10:05.67
than five hours
'cause at this period,
00:10:05.70\00:10:07.87
you're actually
breaking down muscles,
00:10:07.90\00:10:09.57
and exercise is
actually hurting you."
00:10:09.60\00:10:11.74
So it is true
you can get too much
00:10:11.77\00:10:13.91
of a good thing.
00:10:13.94\00:10:15.28
Right, too much of good thing,
00:10:15.31\00:10:16.64
even movement and exercise.
00:10:16.68\00:10:18.08
Yes, but on this one,
the phrase, less is more
00:10:18.11\00:10:21.82
will not apply to movement.
00:10:21.85\00:10:23.22
Not to most people.
00:10:23.25\00:10:24.59
More is more,
more is better, right.
00:10:24.62\00:10:26.25
Well, we've got
a 60-second video
00:10:26.29\00:10:28.06
of Biblical
Prescriptions for Life.
00:10:28.09\00:10:29.82
It's from that
series of the Bible study.
00:10:29.86\00:10:31.63
It's called Walking with God.
00:10:31.66\00:10:33.29
And this is a
short 60-second video
00:10:33.33\00:10:34.93
that you can
share with your friends,
00:10:34.96\00:10:36.30
and it's all about movement
as a biblical prescription.
00:10:36.33\00:10:39.60
I'm Dr. James Marcum.
00:10:39.63\00:10:41.20
Our Biblical Prescription
for Life is John 5:8.
00:10:41.24\00:10:45.04
Where the text says,
"Take up your bed and walk."
00:10:45.07\00:10:48.81
Matthew also talks
about walking on water
00:10:48.84\00:10:51.98
and how after a
healing, people arise and walk.
00:10:52.01\00:10:55.45
Physical walking is
mentioned in the Bible
00:10:55.48\00:10:58.02
and is a biblical
prescription for life.
00:10:58.05\00:11:01.56
In Bible times, everyone
seemed to walk and move.
00:11:01.59\00:11:04.33
There were no cars.
00:11:04.36\00:11:05.69
There were no sitting
hours and hours in chairs.
00:11:05.73\00:11:08.46
Today, moving is
definitely an issue
00:11:08.50\00:11:11.10
and contributes to
chronic disease that we see.
00:11:11.13\00:11:14.24
In fact, studies recently
in the journal Circulation show
00:11:14.27\00:11:17.71
that just moving and walking
around the room every hour
00:11:17.74\00:11:20.98
improves our cardiovascular,
respiratory health,
00:11:21.01\00:11:23.58
and it also
helps us think better.
00:11:23.61\00:11:25.61
Not only does physical
walking improve the body,
00:11:25.65\00:11:28.35
but walking with God
is mentioned as well.
00:11:28.38\00:11:31.15
Soon, studies will be on this.
00:11:31.19\00:11:33.15
I want you to remember
that walking and moving
00:11:33.19\00:11:35.92
is a biblical
prescription for life.
00:11:35.96\00:11:39.56
You know, it
seems pretty simple.
00:11:39.59\00:11:40.93
Walking and moving is
a biblical prescription.
00:11:40.96\00:11:43.00
That's the way God designed us,
that's the way He created us.
00:11:43.03\00:11:45.27
The hard part is
just remembering to do it,
00:11:45.30\00:11:48.04
you know, with
our busy schedules,
00:11:48.07\00:11:49.40
busy lives, we got
work, we got families.
00:11:49.44\00:11:51.97
How do you remember
00:11:52.01\00:11:53.88
to make it part of
your daily life, Dr. Marcum?
00:11:53.91\00:11:55.74
Well, you know, it
starts with moving with God.
00:11:55.78\00:11:58.58
And I pray in the morning,
"God, it's about Your will,
00:11:58.61\00:12:01.18
and help me to
remember all these things
00:12:01.22\00:12:02.92
and do all these things.
00:12:02.95\00:12:04.29
And it's through Your
power that I do these."
00:12:04.32\00:12:06.05
And one of the things,
00:12:06.09\00:12:07.42
when I walk
with Him spiritually,
00:12:07.46\00:12:09.26
it reminds me of
walking with Him physically.
00:12:09.29\00:12:11.89
So I want to do all those things
00:12:11.93\00:12:13.56
because He gives me
the power to do that.
00:12:13.60\00:12:15.76
So it really makes a difference.
00:12:15.80\00:12:17.13
And we made that
video so people can share it
00:12:17.17\00:12:19.30
with their
friends and neighbors.
00:12:19.33\00:12:20.67
They can download it
00:12:20.70\00:12:22.04
and put it on
their social media.
00:12:22.07\00:12:23.51
It reminds them
of the importance
00:12:23.54\00:12:25.94
that walking is a
treatment for disease,
00:12:25.97\00:12:28.74
a way to prevent disease,
00:12:28.78\00:12:30.35
and a way to remind us,
also, of our walk with God.
00:12:30.38\00:12:33.82
Yeah.
00:12:33.85\00:12:35.18
And on that note,
we've got a free offer
00:12:35.22\00:12:36.55
that we want to mention.
00:12:36.58\00:12:37.92
It's our free guide
to Walking with God.
00:12:37.95\00:12:39.29
And you can download that
00:12:39.32\00:12:40.66
at BiblicalPrescriptions.com
/Movement.
00:12:40.69\00:12:43.83
And there's some
great information
00:12:43.86\00:12:45.49
in that one-page PDF
that you can download.
00:12:45.53\00:12:48.26
There's some
journaling you can do there.
00:12:48.30\00:12:49.73
It's gonna serve
as a great reminder
00:12:49.76\00:12:51.27
to help you
remember to move every day.
00:12:51.30\00:12:53.80
And, Dr. Marcum,
thank you so much
00:12:53.84\00:12:55.17
for your insights
on movement today.
00:12:55.20\00:12:56.54
I'm sure our
viewers enjoyed the program,
00:12:56.57\00:12:58.21
and it will help them
remember to move more every day.
00:12:58.24\00:13:00.64
Thanks so much.
00:13:00.68\00:13:02.01
We'll be back in just a moment
00:13:02.04\00:13:03.38
as Dr. Marcum
closes with prayer.
00:13:03.41\00:13:05.38
Well, I hope
you've learned today
00:13:13.96\00:13:15.72
the importance of movement.
00:13:15.76\00:13:17.99
Not only as a way
to prevent disease,
00:13:18.03\00:13:20.50
but also to treat disease
00:13:20.53\00:13:22.53
and remind us
of moving with God.
00:13:22.56\00:13:25.90
Let's pray together.
00:13:25.93\00:13:28.47
Father in heaven,
thank You for moving with us
00:13:28.50\00:13:30.81
and remind us to
take care of this body
00:13:30.84\00:13:33.04
that You gave us, and
help us to keep moving.
00:13:33.07\00:13:35.64
Moving for You on this
trip through life is our prayer.
00:13:35.68\00:13:38.98
Amen.
00:13:39.01\00:13:40.92
I want to thank
you for taking the time
00:13:40.95\00:13:42.78
to watch today
00:13:42.82\00:13:44.15
And I want you to
spread this message with others
00:13:44.19\00:13:46.05
about how they can have
better health by moving.
00:13:46.09\00:13:49.19
Share it with your
friends and neighbors,
00:13:49.22\00:13:50.56
and also be a good example.
00:13:50.59\00:13:53.23
If you might have
a question for me,
00:13:53.26\00:13:54.73
I want you to go to a website,
that's HeartWiseMinistries.org,
00:13:54.76\00:13:58.73
and we will be praying for you.
00:13:58.77\00:14:00.60
Join us next time.
00:14:00.64\00:14:01.97