The following
program presents principles
00:00:01.36\00:00:02.70
designed to promote good health
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and is not
intended to take the place
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of personalized
professional care.
00:00:05.63\00:00:07.60
The opinions and ideas expressed
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are those of the speaker.
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Viewers are encouraged to
draw their own conclusions
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about the information presented.
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Remember, when you were a kid
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and never had to
think about exercise
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because you're a kid
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and you just
played all day long,
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those were the days.
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But as we get older,
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the
responsibilities of life pile on
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and we often take for
granted the gift of movement.
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We were designed to move
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and the benefits
we can experience
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from regular
exercise are tremendous.
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Stay with us as
Dr. Marcum shares more
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right here on the
Ultimate Prescription
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in just a moment.
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Thanks for joining us here today
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on the Ultimate Prescription,
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a program dedicated to
helping us better understand
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God's design for our life
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and experience better
health by following His plan.
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I'm your host Nick Evenson,
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and I'm joined
by Dr. James Marcum,
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and on today, we're gonna talk
about the benefits of movement
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and at times why we
should maybe not move.
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Is that right, Dr. Marcum?
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Let's talk about that,
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but I like the word
that you said "Play"
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that sounds like
a fun thing to do.
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Yeah, you know, when I was a kid
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we played all
day long every day.
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Well, why don't we
do that as an adult?
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Why doesn't everyone play more?
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I mean, I think
playing is a great thing to do
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'cause...
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Can you think
of any type of play
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where you don't move?
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Maybe if you're
drawing that's kind of playing.
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But you're still
sort of moving...
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A little bit, yeah.
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Even play
dominos you are moving.
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I'll tell you the kind
that's not much movement.
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On your controller and
you're just moving your thumb.
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Yeah, you're
right. That's not much.
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That doesn't count.
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So movement is a key
for us to feel better,
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you know, it's
very, very important.
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We have lots of questions
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that have come into the website,
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the
HeartWiseMinistries.org website.
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And most of the ones I receive
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are for ways to
incorporate moving
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into a busy
lifestyle like you said.
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Well, I don't feel like it,
how can I get over the hump.
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What can I do?
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You know, how
can I make this fun?
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So we should
make movement playful.
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Yeah, absolutely.
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And it might just be
that, that is a state of mind,
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you know, when I
move every body part,
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man, I'm playing, you know.
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When I'm moving every body part,
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I can connect with God.
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You know, let's find something
that's positive about movement
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and bring our brains
into that and make it fun.
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So we want to move
and we do it often.
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You know, workplaces now
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are very big about
these stand up desks,
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you know, where
you stand up and move
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and you sit up straight 'cause,
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you know, sometimes
we have this bad posture,
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I have bad posture sometimes.
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And bad posture itself,
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and if we don't
have that movement
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we can actually
wear out our back.
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In a lot of chronic
back problems people get
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is just 'cause we sit so
much, we don't sit up straight,
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you know, we get low back pains.
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So movement includes
not only the way we move
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but the posture we
have, the way we stretch out,
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all these things so I love
it when you said, "Let's play,"
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so let's move and
play at the same time
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'cause that'll be fun.
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Yeah, absolutely. Let's do it.
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You bet. Let's go.
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Let's start moving, man.
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Well, before we start moving,
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we've got some
questions we gotta answer.
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'Cause there are lots of people
that write into the website
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HeartWiseMinistries.org.
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If you have a question,
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go there now and you
can fill out the form,
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send a message and Dr.
Marcum or someone on his team
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will give you
some general guidance.
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But somebody's
written in and says,
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"I have advanced heart disease.
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How do I know,
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how much I should
be able to exercise
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or move and still be safe?"
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So good for this person,
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in the first place
they are wanting to move
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but they have a
condition so how do they know?
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Well, that's one of the keys
that I think is having is...
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People have to see
the importance of moving
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and what happens to the
body if it doesn't move?
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Well, advanced heart failure,
for a variety of reasons
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the heart doesn't pump well.
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In the United States
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the most common one is
blockage in the arteries,
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okay, other places
there might be infections
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but the heart gets weak
for a variety of reasons,
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can't work.
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The body tries to compensate
by making stress chemicals,
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which can hurt the body further.
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Well, exercise is a
very important treatment
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for any type of disease,
especially heart disease.
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It helps maximize
the muscles that we have,
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takes more oxygen,
lower stress chemicals,
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be it endorphins
and other mechanisms.
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But how does one know
when we're overdoing it
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especially if your heart's weak,
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especially if you
have a muscular problem?
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Well, you wanna check
with your physician first,
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'cause they can give
you the best guidelines.
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But in general, when your
body gets extremely fatigued,
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we get a short of breath.
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That's your body telling
you that you're overdoing it
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and you need to back off.
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Now, I suggest that
everyone see your doctor
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and ask how much
exercise you should be getting
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to make sure you're not having
a chronic medical condition
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that's caused it.
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But everyone should do
at least something every day
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with a weak heart.
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And I found that as
they start exercise programs
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as they start small
that they can gradually...
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They get better musculoskeletal,
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they get better oxygenation,
they get better metabolism,
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the muscle itself
gets a little bit stronger,
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the rest of the body
works more efficiently
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so the heart
doesn't have to work as hard
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so it helps every
part of the body out.
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So for advance heart
failure, talk to your physician,
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see what size of an
exercise program fits you
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and then start
somewhere and build it.
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I had one gentleman,
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a normal ejection
fractional heart is 50%,
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it pumps about 50% of
the blood that goes in it.
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I had a fellow that had
a 5% ejection fraction, 5%.
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And he started out by
walking four steps a day,
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four steps a day.
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Well, I saw him in
the office a few weeks ago
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and he's now
walking 40 minutes a day.
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Oh, wow. Now, he
doesn't go too fast.
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He's got a pacemaker in so
his heart can't go real fast
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but I tell him,
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whenever you start
getting shorter breath
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that's your sign to walk.
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Now, he doesn't
always do 40 minutes at once.
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Sometimes he does
five minutes, 10 minutes
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'cause different
things get tired sooner.
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But by doing that
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he's prolonged the
wearing out of his heart muscle
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and it'll improve the
function that it can do.
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So you're just having
them walk a few steps at a time
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and then we get out
of breath, take a rest.
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Yeah, but now,
what I'm gonna do now
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is I'm gonna say make
your exercise playful.
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And I'm gonna try...
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You've inspired me,
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I may try to
start figuring out ways
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to make
exercise fun and playful.
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Well, how can I?
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What can we do to give people
a playful way to exercise?
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Now, the Bible,
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you know, we talk
about biblical prescription,
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movement is a
biblical prescription,
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okay.
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People moved
throughout Bible times, okay,
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but they didn't have cars,
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and they didn't have
some of the things that we had
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so it was just natural to move.
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Now, it's natural not to move,
you know, and we sort of...
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The paradigm is
totally switched.
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So when that's happened,
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we have to recognize
that we have a problem here
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that's putting
stress on the parts
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and we have to
overcompensate by doing things.
00:07:22.70\00:07:25.34
And some people I talk to,
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you know, and I remind
them of how important moving is
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and they just realize it
is, they adapt it, they say,
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"I feel better than I've
had in a long period of time."
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I'll tell you
what, we've got a clip
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from the Biblical Prescriptions
for Life Bible study
00:07:38.35\00:07:41.62
that talks about just
such a case, the Harris's,
00:07:41.66\00:07:45.53
some patients of yours
that you saw a while back.
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Let's have a listen to
their story about movement.
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The Harris's have
been married 60 years.
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Both of them had heart problems
when they were in the 70s.
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She had atrial fibrillation
and he had a bypass surgery.
00:07:57.54\00:08:01.24
But they had done so
well through the years
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on really minimal medications.
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Last summer while
they were in their 80s,
00:08:06.08\00:08:09.02
they travelled to
Alaska on their own
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and had the trip of a lifetime.
00:08:11.92\00:08:14.22
The main problem Mr. Harris
has been having on that trip
00:08:14.26\00:08:17.53
and lately he's been arthritis,
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both of the hips
and of the knees.
00:08:19.39\00:08:22.40
And Mrs. Harris has
been swelling in the legs,
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a condition we call edema.
00:08:25.27\00:08:27.24
A few months ago
they were in the office
00:08:27.27\00:08:29.40
and we were talking
about these problems
00:08:29.44\00:08:31.64
and I explained to them
00:08:31.67\00:08:33.21
that more important than
taking their medications,
00:08:33.24\00:08:35.84
which were minimal was
the treatment of movement.
00:08:35.88\00:08:39.31
This truth of
movement needed to be practiced
00:08:39.35\00:08:42.28
just with more care.
00:08:42.32\00:08:44.55
I talked to them about wisely
00:08:44.59\00:08:46.92
continuing to move
all the body parts.
00:08:46.96\00:08:49.96
This was gonna be a
key treatment for them,
00:08:49.99\00:08:52.36
not only for
their current symptoms
00:08:52.39\00:08:55.10
but to maintain
their independence.
00:08:55.13\00:08:58.30
Mr. Harris was continuing...
00:08:58.33\00:09:00.54
As the years went by they have
more stiffness and joint pains
00:09:00.57\00:09:03.61
and I explained
to him an activity
00:09:03.64\00:09:05.14
like just hourly stretching
00:09:05.17\00:09:07.38
and walking with his cane
around this house every hour
00:09:07.41\00:09:10.61
would help keep
the parts more limber.
00:09:10.65\00:09:12.85
Well, this made a
lot of sense to him
00:09:12.88\00:09:14.75
as he used to be an engineer.
00:09:14.78\00:09:16.32
And guess what?
00:09:16.35\00:09:17.69
Soon he was charting
his stretching every hour.
00:09:17.72\00:09:19.95
He was keeping a
journal of a steps.
00:09:19.99\00:09:22.66
I also explained to him
00:09:22.69\00:09:24.03
that movements
were actually helping
00:09:24.06\00:09:25.76
decrease the aging process
00:09:25.79\00:09:27.90
by slowing a
condition called oxidation
00:09:27.93\00:09:30.70
and lengthening the telomeres.
00:09:30.73\00:09:33.13
Movement was also
improving blood flow
00:09:33.17\00:09:36.00
and by moving he was
using neural pathways
00:09:36.04\00:09:38.57
involved in balance.
00:09:38.61\00:09:40.18
I explained to both of them
00:09:40.21\00:09:41.61
that no other pill or
treatment could accomplish this.
00:09:41.64\00:09:45.48
It affected
every cell of the body.
00:09:45.51\00:09:47.78
I also explained,
00:09:47.82\00:09:49.15
the longer we are
inactive the sooner we age.
00:09:49.18\00:09:52.59
I explained to her
that just this movement
00:09:52.62\00:09:54.76
would help keep the
blood moving in her legs,
00:09:54.79\00:09:57.19
lowering the
risk of blood clots.
00:09:57.23\00:09:59.39
Moving and stretching
would also help the valves
00:09:59.43\00:10:01.90
in the veins push the
fluid out of her legs.
00:10:01.93\00:10:05.57
I explained to both of them
00:10:05.60\00:10:06.94
that movement
was one of the safest
00:10:06.97\00:10:08.70
and cheapest
treatments for their symptoms.
00:10:08.74\00:10:12.21
They were both on the
school of saving money
00:10:12.24\00:10:14.08
and once I explained
00:10:14.11\00:10:15.44
the physiologic
benefits to them,
00:10:15.48\00:10:17.25
they were committed.
00:10:17.28\00:10:19.05
Movement treat the entire body.
00:10:19.08\00:10:21.52
Every cell of
the system benefits.
00:10:21.55\00:10:23.82
It might be something simple
like moving around the room.
00:10:23.85\00:10:27.02
Stretching all the
parts or walking on a pathway.
00:10:27.06\00:10:30.36
Movement is a
biblical prescription for life.
00:10:30.39\00:10:34.76
Wow, you know, Dr. Marcum,
00:10:34.80\00:10:36.13
it sounds like movement
was one of the best things
00:10:36.16\00:10:38.27
that the Harris's could
have done for themselves.
00:10:38.30\00:10:40.17
Yeah, it was,
Nick, and the reason
00:10:40.20\00:10:42.04
I wanna stress that so
much in this program today is,
00:10:42.07\00:10:45.21
people just don't think about
some of the basics of health.
00:10:45.24\00:10:49.51
Well, why isn't emphasized?
00:10:49.54\00:10:51.28
Well, you know, we've
evolved into a society
00:10:51.31\00:10:53.75
that doesn't have to move.
00:10:53.78\00:10:55.65
You know, we don't really
have to if we don't want to.
00:10:55.68\00:10:58.72
You know, we do a lot of things
00:10:58.75\00:11:01.26
that we're indoor
people instead of outdoors.
00:11:01.29\00:11:03.63
We text instead of talk.
00:11:03.66\00:11:06.26
You know, we don't
have to raise our food,
00:11:06.29\00:11:08.06
we buy our food.
00:11:08.10\00:11:09.43
So we've changed from
the way things used to be
00:11:09.46\00:11:12.20
and with that there's
been some health consequences
00:11:12.23\00:11:14.87
that contribute
to chronic disease.
00:11:14.90\00:11:18.14
Now, modern medicine has
helped in many different ways,
00:11:18.17\00:11:20.91
but chronic disease is something
00:11:20.94\00:11:22.94
that many times
it's our lifestyle.
00:11:22.98\00:11:24.61
And one of these
big important issues
00:11:24.65\00:11:26.01
that people don't think
about is moving every day.
00:11:26.05\00:11:29.12
Now, I take care of
a lot of older people
00:11:29.15\00:11:32.22
and as we get older,
you know, I'm not old.
00:11:32.25\00:11:36.02
But as we get older, you
know, things hurt them more.
00:11:36.06\00:11:38.93
And people don't want to do it
00:11:38.96\00:11:40.30
'cause the pain
keeps them from doing.
00:11:40.33\00:11:41.66
"Oh, it hurts, I can't do It.
00:11:41.70\00:11:43.03
It's easier
just to stay in bed."
00:11:43.06\00:11:44.60
The one I'm telling,
00:11:44.63\00:11:45.97
the older group that
we're talking to today
00:11:46.00\00:11:48.50
is finding something
you can do and build on it.
00:11:48.54\00:11:52.17
You know, ask God
00:11:52.21\00:11:53.54
to find some type
of movement you can do
00:11:53.58\00:11:56.08
and build on it
and make it a habit.
00:11:56.11\00:11:58.35
Just like you have the habit
to brush your teeth every day,
00:11:58.38\00:12:01.08
make it a habit
to move every hour.
00:12:01.12\00:12:03.59
And when you do this,
00:12:03.62\00:12:04.95
you're gonna start
enjoying the health benefits
00:12:04.99\00:12:07.19
and you're gonna start noticing
that you're thinking better.
00:12:07.22\00:12:09.86
It might keep you from
falling and breaking your hip,
00:12:09.89\00:12:12.73
it might help you
keeping ambulatory,
00:12:12.76\00:12:15.23
it might help your
brain working better
00:12:15.26\00:12:17.10
and thinking more active
00:12:17.13\00:12:18.47
'cause you're
getting all that oxygen.
00:12:18.50\00:12:19.83
The benefits, like I talked
to the Harris's are tremendous.
00:12:19.87\00:12:23.07
And today I
just want us to focus
00:12:23.10\00:12:24.57
on the importance of movement,
00:12:24.61\00:12:26.98
and if we don't like to move,
00:12:27.01\00:12:29.01
ask God as you move with Him
00:12:29.04\00:12:30.95
to think about the
physical movement as well.
00:12:30.98\00:12:32.68
Yeah.
00:12:32.71\00:12:34.05
I think, you know,
for me one of the keys
00:12:34.08\00:12:35.65
to regular exercise
and the regular movement,
00:12:35.68\00:12:37.89
it's just to find
something that I enjoy doing.
00:12:37.92\00:12:40.39
If I enjoy it, if
it's kind of like play,
00:12:40.42\00:12:43.39
then I'm really likely
to do it more frequently.
00:12:43.43\00:12:45.69
And also finding
a group of people
00:12:45.73\00:12:47.83
that I have
shared interest with,
00:12:47.86\00:12:50.20
like I ride bikes
with a group of guys
00:12:50.23\00:12:52.10
every weekend
00:12:52.13\00:12:53.47
and, you know, it's kind of nice
00:12:53.50\00:12:54.84
to have that community
'cause if I'm not there
00:12:54.87\00:12:57.04
they're gonna hold
me accountable and say,
00:12:57.07\00:12:58.41
"Hey, where were you?"
00:12:58.44\00:12:59.77
So, you know,
community, if you can build that
00:12:59.81\00:13:01.14
and find something
that you enjoy doing.
00:13:01.18\00:13:02.64
Those are the couple of things
that really helped me out.
00:13:02.68\00:13:04.51
You know, what's helped
me out is, I have headphones,
00:13:04.55\00:13:07.88
you know, I got some headphones
and I can listen to music,
00:13:07.92\00:13:10.55
I can listen to lectures
and sermons, you can do a lot.
00:13:10.59\00:13:14.36
Get two things done
and then making it fun,
00:13:14.39\00:13:16.86
making it more like play.
00:13:16.89\00:13:19.33
That's a good place to work on.
00:13:19.36\00:13:20.96
There's a couple of
good tips right there.
00:13:21.00\00:13:22.43
I'll tell you what, Dr. Marcum,
we're gonna take a quick break,
00:13:22.46\00:13:24.27
but we'll be back
with more on movement.
00:13:24.30\00:13:26.43
What we need to know and
what we need to worry about
00:13:26.47\00:13:29.30
and be considering
when we do movement
00:13:29.34\00:13:31.67
in just a moment.
00:13:31.71\00:13:33.04