We've all heard that
exercise is important,
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but if you have
a heart condition,
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is it safe?
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And for those
without a heart condition,
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how much is too much?
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Today, we'll learn
the do's and don'ts
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when it comes to exercise
and heart health right here
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on the Ultimate Prescription.
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Welcome to the
Ultimate Prescription.
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I'm your host Nick Evenson
here with Dr. James Marcum
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speaker director of
Heart Wise Ministries,
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and practicing cardiologist
with Chattanooga Heart.
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Welcome, Dr. Marcum.
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Well, I noticed that
you spoke the word exercise.
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And for some people
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that's a little
bit intimidating, Nick.
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Yeah.
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So with my patients,
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I like to use
the word, movement.
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If we don't move our
parts, they get stiff.
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And as you get
older, you notice that
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if you sit for long periods
of time, things get stiff.
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They don't work as well.
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They get older quicker.
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But you get
stiff on the outside,
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but you also get
stiff on the inside as well.
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So movement, no
matter what that looks like
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can help the body do well.
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And I like to talk
about with my patients,
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I like to talk...
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We're going to mention those
today the three Es of movement.
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Okay. E, E, E, capital E.
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We're also going to talk about
a little bit about some time...
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Just 'cause something's
good we can overdo it.
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You know, we can overdo
it, you can over exercise,
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you can
oversleep, you can over talk,
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lots of things you can overdo.
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So it's about a
balance in life too.
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But when we talk about movement,
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movement is a way
to prevent disease,
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to slow down aging,
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but it can also
be used as treatment.
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And the number one
cause that I see in my office
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and worldwide, the
number of heart condition
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that we have is
coronary artery disease,
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the arteries that feed
the heart have problems.
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Okay.
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So coronary artery
disease that's when we get...
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Blockages in
artery, fat in the arteries.
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Okay. All right.
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Heart doesn't get
enough nourishment,
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it can't pump well.
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Okay, let's take a look.
We've got a video clip here.
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Let's have a look at that now.
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And, Dr. Marcum, just tell
us here what you're seeing?
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What's going on?
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Well, here is blood
moving through the heart.
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And there is a pimple, a plaque,
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fat in the artery of the heart
and it's causing inflammation,
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which could lead
to a plaque rupture
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and a heart attack.
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When the heart
has a heart attack
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that part
doesn't get enough blood,
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and it dies as we
see it turning black.
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The heart could
have a dangerous rhythm,
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it doesn't pump as well.
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Okay.
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So once damage
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has occurred in
order to prevent damage,
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one of the most
common treatments
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we prescribe is the
treatment of movement.
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Okay.
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So how does movement
play a role in preventing
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coronary artery disease?
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And that's where we're going
to talk about the three Es.
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Okay. Okay?
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The first E is energy.
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When we move on a regular basis,
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and you know,
some people will talk
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about how much, but
they usually recommend
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at least one and a half
hours a week of movement.
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But I recommend a
little bit more than that.
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But when we exercise,
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the blood flows
through the body better.
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When we move, oxygen,
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we maximize the
efficiency of removing waste
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and getting
nutrients to the cells,
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so our body has more energy.
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Also, within doing that,
just the movement of the blood
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in the blood vessels
helps keep the lining,
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the endothelial more healthy.
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And we saw in that clip,
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the endothelium
having fat deposited.
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So the endothelium
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is the largest
organ in our body.
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All these blood
vessels have this organ
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which has chemicals in it
that has certain functions,
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the endothelium
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causes the
arteries to get bigger,
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get smaller, helps, you know,
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things not stick on
it like fatty plaques
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and helps
regulate blood clotting.
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All those things
that endothelium.
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So just moving helps
that part keep better.
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So the first E in
movement is energy.
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Okay.
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The second E in
movement is it helps endorphins.
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Have you heard that?
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I experienced
them on a weekly basis?
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Yeah, whenever you
exercise that sort of that aha,
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euphoric feeling that you have,
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that's the endorphin
production in the body.
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But endorphins help lower
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the stress
chemistry in the body.
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Right.
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We talked about
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how dangerous
stress is to the heart.
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How stress is in the body,
stress damages the arteries,
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increases the
risk of heart attack,
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makes parts of
the body malfunction,
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causes genetic damages,
stress causes oxidation.
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So all of these bad
things, free radicals,
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all these bad things
endorphins help to some degree.
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So that's the
second E is endorphins.
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You remember the
first one? Energy.
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Second one? Endorphins.
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Now the third one.
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Now I have problems remembering
the third E sometimes too,
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but the way I think
about the third E is...
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I'm having a problem
with memory right now.
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So but the third E is it
helps the body get more...
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We talked about the energy,
we talked about the endorphins.
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Boy, the third E,
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I'm gonna think
of this in a second.
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But basically,
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I don't know if
it's gonna hit with E,
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but it helps us
grow more blood supply.
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Okay. Okay?
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More blood supply to the heart.
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And it actually,
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when we exercise
on a regular basis,
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our capillary beds can grow.
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Okay?
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So that gives us
not only more energy
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but gives us more blood.
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But also if you
have damaged your heart
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and you have extra
blood flow to the heart,
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it can help out tremendous.
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So I'm going to
call the third E,
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extra, extra blood supply.
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There we go.
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Extra blood supply to
the heart via capillaries.
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Now those are just
three Es that it does.
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Exercise does
much more than that.
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Okay?
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It helps every cell
in our body do better
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'cause remember,
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we were made to
move and not sit.
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So it's important that we move.
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Now someone
always, you know, ask me,
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"How much should I move?"
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Okay, that is a great question.
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Everyone has
different recommendations.
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And I have right here
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the American Heart
Association recommends
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one and a half hour
of moderate exercises.
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And they quote
that that can decrease
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the chance of you
dying by up to 20%.
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Now that's one and
a half hours per week?
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Yes. Now that...
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That seems like not
very much. I don't think so.
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But to someone
who's not doing any
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that might seem like a lot.
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So what I recommend
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in movement is
to move every part,
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every hour while you're awake.
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Okay. That makes sense?
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So what does that
look like in practice?
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Well, let's say
you sat at your desk,
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working at a computer,
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working at a
monitor for an hour.
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Working behind a
camera, working in a media room,
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working in a production room.
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Anything that you can think.
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If you sat more than
an hour, things get stiff.
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Right.
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When you just
walk around the room,
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take a few deep breaths
that makes the ease go up,
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the endorphins, the energy,
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the extra blood supply,
all that increases in the body.
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So I tell everyone
while we were awake
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to move every part, every hour.
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Okay, yeah.
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We were never
designed to be couch potatoes
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and sit all day.
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Right. We were made to move.
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So in addition to
that, I recommend 45 minutes
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at least of
aerobic exercise, okay?
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And that could be
walking, it could be swimming,
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it could be riding a bicycle,
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it could be
anything that you like to do.
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Okay?
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And then 5 to 10
minutes of resistance training,
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lightweights, you know,
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where you get the
muscles on all the body parts.
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And then at least 5
minutes of stretching.
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And I can't tell you stretching
is underutilized, okay?
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'Cause when you
don't stretch things,
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again, they get stiff as well.
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So that sort of a minimum,
some people do a little bit
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more than that
that can be beneficial.
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But I think that's
sort of the maximum
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that helps benefit heart health.
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And so we saw in this article
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that just doing
one and a half hours,
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now that's an hour a day,
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so that would come
to seven hours, right?
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Yeah. If you do
that seven hours.
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And if you do that,
can you imagine how much
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it would decrease the
cardiovascular mortality?
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So it might help a
lot more than that.
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Yeah.
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So movement is a prescription
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that God's given
us a long time ago
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'cause He made us to move,
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He didn't make
us to be sedentary.
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And you're going to find
out, you're going to notice that
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if you sit for
long periods of time,
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you're starting to get stiff.
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Yeah. Yeah. Things
don't work as well.
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So just moving that amount
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has tremendous health effects,
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not only treating heart disease
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but also preventing it
by keeping the maintenance
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of the parts doing well.
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Yeah.
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I discovered that it
really helps my mental state
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if I get up and move
around every hour as well
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'cause I get less sleepy.
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Yep. Yeah. Moves better.
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'Cause there's
just a lot of benefits.
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But a lot of people...
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A lot of times, we don't stress
the importance of movement.
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You know, we talk about
all these other good things
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we can do for health, you know,
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we talk about the food and
the rest and drinking water
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and keeping the
mental part doing, you know?
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And then we sit all day
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at a computer
desk and never move.
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Right.
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Which for some bodies
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that could be a riskier stressor
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than some of these others.
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So it's important.
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And it's not that
hard to get up and move.
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And nowadays, I
don't know if you have it,
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but I have on my phone something
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that keeps track
of every step I make.
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Like a pedometer.
Well, sort of like that.
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And I look down, and
I'm trying to hit at least
00:10:01.83\00:10:04.47
10,000 steps a day.
00:10:04.50\00:10:06.50
And if I haven't
hit 10,000 steps a day,
00:10:06.53\00:10:08.64
I'll go out and
do a little walk,
00:10:08.67\00:10:10.21
do a little bit more, do
something a little bit more.
00:10:10.24\00:10:12.47
But my favorite form of movement
00:10:12.51\00:10:15.08
that I use a lot
of is a treadmill.
00:10:15.11\00:10:16.51
Yeah.
00:10:16.54\00:10:17.88
And I've noticed
00:10:17.91\00:10:19.25
that for me
movement works better
00:10:19.28\00:10:20.62
if you have a
purpose of movement.
00:10:20.65\00:10:22.38
You know, do it with
a friend, a neighbor.
00:10:22.42\00:10:25.15
Listen to some music. I
like to listen to sermons.
00:10:25.19\00:10:28.26
Okay?
00:10:28.29\00:10:29.62
So I probably, you
know, listen to more sermons
00:10:29.66\00:10:32.56
and talks and
podcasts and most people
00:10:32.59\00:10:35.80
'cause at least I do
that an hour every day.
00:10:35.83\00:10:37.60
Yeah.
00:10:37.63\00:10:38.97
And that's a time
that I can have peace.
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I also can worship
during that time period.
00:10:40.54\00:10:42.84
And some of my best worships
are when I'm moving, you know?
00:10:42.87\00:10:47.54
Because I turn off
the stress chemistry,
00:10:47.58\00:10:49.81
I make the endorphins,
00:10:49.84\00:10:51.48
the prefrontal cortex
becomes more activated,
00:10:51.51\00:10:54.85
I can receive biblical
prescriptions a lot more.
00:10:54.88\00:10:58.79
So I use my movement every day
00:10:58.82\00:11:01.39
as also often a time to worship
like sort of get multitask.
00:11:01.42\00:11:06.19
So we've talked about
movement and how beneficial
00:11:06.23\00:11:08.66
it can be in
prevention of disease.
00:11:08.70\00:11:10.40
But what about after
you already have disease?
00:11:10.43\00:11:12.40
How does it play a role then?
00:11:12.43\00:11:13.77
And what is considered
safe for different situations?
00:11:13.80\00:11:16.20
Yeah.
00:11:16.24\00:11:17.57
And that is an
interesting question
00:11:17.61\00:11:19.11
'cause, you know,
we wanted to talk about
00:11:19.14\00:11:20.61
the three E's of movement,
00:11:20.64\00:11:22.44
even though I
botched the third one,
00:11:22.48\00:11:24.11
extra blood supply.
00:11:24.15\00:11:26.45
But you can overdo
too much of anything.
00:11:26.48\00:11:30.19
Okay?
00:11:30.22\00:11:31.55
And moderation and balance
in life is very important.
00:11:31.59\00:11:36.02
I see people going
to extremes, you know,
00:11:36.06\00:11:38.79
they do this to extremes
and that to the extreme,
00:11:38.83\00:11:41.50
you know, working is good,
but people can work too much.
00:11:41.53\00:11:44.67
Right.
00:11:44.70\00:11:46.03
People can rest too much
00:11:46.07\00:11:47.40
but also people
can exercise too much.
00:11:47.44\00:11:50.81
Well, I take care
of a lot of people
00:11:50.84\00:11:53.24
that exercise too much.
00:11:53.27\00:11:54.84
And what do I mean,
00:11:54.88\00:11:56.21
they'll exercise
five and six hours a day.
00:11:56.24\00:11:58.28
There'll be
training for these marathons,
00:11:58.31\00:12:00.52
these ultimate big biking.
00:12:00.55\00:12:02.68
Remember, our body
was never made to exercise
00:12:02.72\00:12:05.75
hour after hour
after hour after hour.
00:12:05.79\00:12:08.26
Yeah.
00:12:08.29\00:12:09.62
So when we do that it
can put stress on the body.
00:12:09.66\00:12:13.03
And also, some people
over exercise is not safe
00:12:13.06\00:12:16.93
because of
congenital heart defects,
00:12:16.97\00:12:19.20
some people might have blockages
00:12:19.23\00:12:20.57
in the arteries
00:12:20.60\00:12:21.94
and that can
predispose a problem.
00:12:21.97\00:12:23.30
So before you start a
vigorous exercise program,
00:12:23.34\00:12:25.74
you really have to be
checked out by a doctor
00:12:25.77\00:12:28.71
'cause we've noticed in
vigorous exercise too much,
00:12:28.74\00:12:31.78
you can actually turn on
00:12:31.81\00:12:34.05
these processes
called oxidation.
00:12:34.08\00:12:36.58
You have a hard time
regulating your temperature,
00:12:36.62\00:12:39.55
you can go into something
00:12:39.59\00:12:40.92
that's called
anaerobic metabolism.
00:12:40.96\00:12:43.32
And we're going to talk
more about this after the break.
00:12:43.36\00:12:46.09
But movement is good
00:12:46.13\00:12:47.73
but too much
movement can also be damaging.
00:12:47.76\00:12:50.77
And we have to be
careful especially if we have
00:12:50.80\00:12:52.83
underlying medical conditions.
00:12:52.87\00:12:55.10
Yeah, I think so many things...
00:12:55.14\00:12:56.47
What I'm hearing you say
is so many things in life
00:12:56.50\00:12:58.61
really require a lot
balance, isn't that right?
00:12:58.64\00:13:00.71
That's correct.
00:13:00.74\00:13:02.08
You know, 'cause
exercise is good,
00:13:02.11\00:13:03.45
movement is good
but too much just turns
00:13:03.48\00:13:05.45
into extra stress.
00:13:05.48\00:13:07.12
And that can cause other issues
00:13:07.15\00:13:08.62
with more damage
and more disease.
00:13:08.65\00:13:11.05
So, all right, well,
00:13:11.09\00:13:12.42
we're gonna go to a
break in just a moment,
00:13:12.45\00:13:13.79
but stay with us.
00:13:13.82\00:13:15.16
During the break, visit
HeartWiseMinistries.org,
00:13:15.19\00:13:17.53
and you can find more
health resources there,
00:13:17.56\00:13:20.26
podcasts, videos, lots
of different resources.
00:13:20.30\00:13:23.70
Also take a moment
to join our prayer forum
00:13:23.73\00:13:26.03
and participate there for us.
00:13:26.07\00:13:27.60
We'll be back in just a
minute with more on exercise
00:13:27.64\00:13:30.21
and heart health with
Dr. Marcum in a moment.
00:13:30.24\00:13:32.74