Welcome back to the
Ultimate Prescription.
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I'm Nick Evenson,
here with Dr. James Marcum.
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And, Dr. Marcum,
before the break,
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we were talking a
little bit about exercise
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and how you need to get
checked out by your doctor
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if you have a heart
condition and make sure you know
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what's safe for
you as far as intensity
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and duration of exercise.
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But you also talked a little bit
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about over exercising.
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What does that look like?
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Yeah, well, it's recommended
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if you're going to
start basically things like
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training for
marathons, you know,
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going for these bike
trips across America,
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lifting heavy weights,
which I do not recommend.
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If you think
about weight training,
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okay, when you
lift heavy weights,
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guess what you do?
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You grunt.
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And it doesn't help aerobics
but when you grunt excessively,
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your blood pressure
surges, it will high inside you
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and that damages
the vessel valves,
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these surges 200,
250, that damages.
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So, I don't
really recommend exercise
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of heavy weight lifting
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where you grunt
as a good long-term
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movement program.
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But any type of
repetitive activity
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where you get your heart rate up
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would count as aerobic exercise.
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And, of course, everyone
knows about the stretching
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and light weights or resistance.
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Lots of people like to do bands,
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but who shouldn't do it?
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That's a great question.
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Well, every year,
we hear if somebody,
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a young athlete
that die suddenly
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from sudden cardiac death.
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They had an undiagnosed,
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usually a
congenital heart problem.
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Right.
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We also, but even
more common than that,
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we have these
middle-aged people,
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usually men,
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sometimes women
that do exercise programs
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more than they should.
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Yeah. Okay.
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And let's say they have disease
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in their body that's undetected.
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Right. Okay.
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They put excessive
stress on the body.
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Now, this is
really excessive exercise.
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They get to states
where they're tired,
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they use up all their oxygen.
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They become...
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Their temperature goes up,
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maybe they get a
little dehydrated,
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and these little
plaques in the body
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can be unstable
and they actually
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rupture
triggering a heart attack.
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So, we recommend
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if you're going
to start vigorous,
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vigorous exercise
for whatever reason
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you choose that you need to have
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some health screening of that.
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So, on 45, if
they're going to do
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vigorous exercise,
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I usually
recommend some screening
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for coronary heart disease
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to make sure it's
safe on those people.
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Also, you know,
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there's always
these questions on,
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should young
athletes be screened?
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Okay. Right.
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So, the guidelines
have changed quite a bit
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whether they should be changed,
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but usually if they get
a pre screening physical,
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some questions
that are asked that
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anyone in your
family have a history
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of sudden cardiac death.
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And sometimes we just
listen to the heart to see
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if they have a
murmur, sometimes an EKG.
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And if they're in
a high risk group,
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we also screen with
echocardiograms to see
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if they might have been born
with a congenital abnormality
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called
hypertrophic cardiomyopathy.
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So, occasionally every year,
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we hear of an athlete
that has sudden cardiac death.
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Sometimes it's due to
an undiagnosed weak heart.
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Sometimes it's to an
undiagnosed hypertrophic
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cardiomyopathy.
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Sometimes it can be an
undiagnosed rhythm problem.
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So, certain athletes require
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at least a history in a physical
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before they
really push it too much.
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So, you can't do too
much of a good thing.
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Now, exercise is
good, don't get me wrong.
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And every year,
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I had this
discussion with some triathlon.
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I rather take the
risk of over exercising
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and stressing my body
out or not exercising at all.
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I tell you what, on
the note of triathlon,
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we have our home base
back in Chattanooga, Tennessee.
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And a number of years ago,
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we had the Iron Man
event come to Chattanooga,
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and they've been doing
Ironman Triathlon races
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for the last, I don't know,
six or seven years probably.
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And let's go
ahead and take a look
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and I'll describe this to people
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so they get an idea of
what we're talking about.
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The Iron Man series
of events is a triathlon
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where they start
out swimming 2.4 miles.
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And for the average athlete,
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that takes
probably about an hour,
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to an hour and a half.
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And you can see, this
is the Tennessee River.
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Then they transition
and get out of the water
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and get on their
bikes and ride 112 miles.
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Whoa!
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This is the part of the
day where it varies greatly
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and keeping up with hydration.
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Sometimes it's very hot.
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This is the part of
the day where it can vary.
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Some people finish in five hours
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if they're really fast.
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Some people might take
them 10 hours to do 112 miles,
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and then they
run a full marathon
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at the conclusion.
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I've not done this race
because it just requires
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an amazing amount of training.
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But what do you
think? It takes an athlete...
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Most athletes
finish in 10 to 14 hours,
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someone would take 16
hours to complete this event.
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Pretty easy to see,
that's probably overtraining.
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Is that right? Yes.
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And the
million-dollar question is this,
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and there's no
black or white, okay?
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Yeah.
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So, can I say that over exercise
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is bad for the body?
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Yes, we can. Yeah.
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But some people,
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if they don't have
these type of goals,
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they do no exercise.
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Yeah.
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So, which is better,
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overdoing it or
not doing it at all?
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And who's at risk? Yeah.
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So, the day of
actually doing the race clearly
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is probably not
super good for your health.
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No, it is not.
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But having a goal
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and something it
definitely can be useful,
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I use that in my own life,
I might pick a short bike race
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or something to do for myself
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and I have a
goal to work towards.
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And so then I'll practice
five or six hours a week
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on the bike to get
myself in good fitness
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for an event like that.
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I think having a
goal can be helpful.
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Yes, and
overall, I think movement.
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You know, we've already said
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how movement can prevent disease
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and treat disease.
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If you do not
have active disease
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and are relatively healthy,
do not have genetic disease,
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and you take the precautions
on these long term events,
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I think over
exercise is probably
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better than under exercise.
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Now, do I approve of that? No.
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Okay. Right.
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But what does that mean?
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Well, that means that athletes,
if they have a symptom,
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they need to stop.
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Listen to your
body. Don't keep pushing.
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Right.
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Make sure you don't have
underlying health problems
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that are undiagnosed.
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Make sure you hydrate yourself.
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Very careful, hydrate,
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very careful on
bringing enough energy
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into the body during the
day during these long exercises.
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And if you have problems,
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don't let your
pride get in the way.
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And a lot of athletes,
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I've noticed that they
don't necessarily do it
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for the health benefits.
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But after a while, they
do it for selfish reasons
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because they get sort
of an adrenaline rush.
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You know, doing this
gives them adrenaline rush
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and that adrenaline rush maybe,
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maybe not so good, but
it's not so meek reason.
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You know, if you do it smart,
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you do it for the right reasons.
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I think the benefits
of that kind of exercise
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are probably worth
the small amount of risk
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because over a lifetime,
this movement can slow down
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the genetic
expression of disease.
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And as we said,
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it gives more
energy to the body overall,
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you grow more new blood supply,
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you help the inside lining,
you help lower blood pressure,
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lower the chance
of getting diabetes,
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some of these
chronic diseases that we get,
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it can help mitigate that.
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So, exercise is very...
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And usually in my practice,
I have few that over exercise,
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but most of the
people are couch potatoes,
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unfortunately,
because it's so easy.
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You know, we drive
cars, we watch television,
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you know, we just
don't get up and move.
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But a lot of people nowadays,
the younger generation,
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sometimes they
have sedentary jobs,
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where they sit
in front of screens,
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and that's why these desks,
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these movement desks
are becoming so popular now
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because it keeps you
in some type of motion.
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I know that, luckily for
me, I'm moving pretty much
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during the day,
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so I don't have to
worry too much about that.
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So, I sort of get my
hourly movement every day.
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Older people sometimes,
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no, they don't
get up and move out
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the couch very much.
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But it's very
important as we age
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because movement programs
help lower the risk of falling,
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lower the risk
of having accidents,
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all these good
things that we can do.
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And if we start doing
it when we're younger,
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it's going to be sort of
habit forming part of our life
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when we get older, but again,
it's all about balance, right?
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So, let's pretend for a
minute that I'm a viewer,
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I'm sitting at home
watching and you've convinced me
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I know I need to
start doing some exercise.
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What are the types of
exercise that you recommend?
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Okay.
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First, I have to
know what you like to do.
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So, I know you
like to ride a bicycle.
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So, I'd say riding a
bike would be good for you,
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stationary might be safer
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because you're
not out dodging cars.
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Yeah.
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But if dodging cars
is what you want to do,
00:09:01.44\00:09:02.77
you want to do it.
00:09:02.80\00:09:04.14
Some people like to swim.
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My son gets his
aerobic exercises
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by swimming.
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He enjoys swimming. Some
people just like to walk.
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That's what I do,
walk on a treadmill,
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walk outside.
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Some people like to
do some light jogging.
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Some people don't
like to do any of that,
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some people like to row,
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you know, row moving, that part.
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Some people like to
do these gazelles, okay.
00:09:21.52\00:09:25.39
But remember, it's moving,
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getting the heart rate
up that helps the most.
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So, anything that
elevates the heart.
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Now I have some
people in wheelchairs, Nick,
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that they still
do exercise programs.
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Okay. What do they do?
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They practice
taking deep breaths.
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They move every part they can
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to get the heart beating
faster so the blood pumps
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more through the parts more.
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So, when the heart pumps
more, the blood vessels move,
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all these good things happen.
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They make more
energy, more endorphins,
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they have extra blood supply.
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The endothelial all gets better.
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Yeah, I got to take a
minute and brag on my Grandma.
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Grandma? What's
her name? Dorothy Mote.
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Hi, grandma. Dorothy Mote.
00:10:02.36\00:10:03.70
She recently got
a indoor bicycle.
00:10:03.73\00:10:06.53
And she's 93.
00:10:06.57\00:10:08.50
And she does six miles a
day on her indoor bicycle.
00:10:08.54\00:10:11.67
And she gets out and walk around
00:10:11.71\00:10:13.51
whenever she
can... That's amazing.
00:10:13.54\00:10:14.88
But she's doing six
miles a day on the bike.
00:10:14.91\00:10:16.24
I said, Grandma,
00:10:16.28\00:10:17.61
that's going to
be 30 miles a week,
00:10:17.65\00:10:18.98
120 miles a month,
over 1,000 miles every year
00:10:19.01\00:10:21.68
if you keep up with that.
00:10:21.72\00:10:23.05
So, that's almost more
than I ride my bicycle outside.
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That's great. And you know what?
00:10:25.49\00:10:26.82
And it's consistent.
00:10:26.86\00:10:28.19
Movement is
probably more valuable
00:10:28.22\00:10:30.13
than a lot of medications
and other things people do
00:10:30.16\00:10:32.63
because it makes
so many good chemicals
00:10:32.66\00:10:34.26
in your body.
00:10:34.30\00:10:35.63
You know, when you move,
00:10:35.66\00:10:37.00
every part of the body
gets better to some degree.
00:10:37.03\00:10:38.37
We help all the good
stuff. We turn down the stress.
00:10:38.40\00:10:41.04
Everything is
helpful when we move.
00:10:41.07\00:10:42.94
Yeah.
00:10:42.97\00:10:44.31
Yep, those are some
good principles on movement,
00:10:44.34\00:10:45.91
but it's time to move on
00:10:45.94\00:10:47.34
to our biblical
prescription for life.
00:10:47.38\00:10:49.34
Dr. Marcum, share with us a text
00:10:49.38\00:10:50.71
from the Scripture.
00:10:50.75\00:10:52.08
A biblical
prescription is something that
00:10:52.11\00:10:53.75
we can use from
Scripture to improve our health.
00:10:53.78\00:10:57.15
And there's many out
there and I've chosen John 4:10,
00:10:57.19\00:11:02.39
and this text says,
00:11:02.42\00:11:03.76
"Jesus answered
and said unto her,
00:11:03.79\00:11:06.43
"If you knew the gift of God
00:11:06.46\00:11:09.36
and who it is
that sayeth to thee,
00:11:09.40\00:11:11.87
give me to drink
00:11:11.90\00:11:13.34
thou wouldest have asked of him,
00:11:13.37\00:11:15.30
and he would have
given the living water."
00:11:15.34\00:11:18.31
So, isn't this interesting?
00:11:18.34\00:11:21.48
Water is needed for the body.
00:11:21.51\00:11:25.15
The Living Water,
00:11:25.18\00:11:26.55
Christ is needing
for our spiritual bodies.
00:11:26.58\00:11:29.15
Right.
00:11:29.18\00:11:30.52
So, a biblical
prescription is to drink water
00:11:30.55\00:11:32.65
and having the living water.
00:11:32.69\00:11:34.62
Think about it.
00:11:34.66\00:11:35.99
We also walk, we walk
places, we also walk with God.
00:11:36.02\00:11:40.70
So, when we're in
movement programs,
00:11:40.73\00:11:43.06
when we're drinking
00:11:43.10\00:11:44.43
physical water to help our body,
00:11:44.47\00:11:46.43
I want our viewers to
think about, you know,
00:11:46.47\00:11:49.37
the spiritual side as
well because it does both.
00:11:49.40\00:11:52.67
Remember?
00:11:52.71\00:11:54.04
The physical and the
mental, we have the water,
00:11:54.08\00:11:57.35
we have the living
water, both improve our body.
00:11:57.38\00:12:00.25
We have walking with God
and walking the physical,
00:12:00.28\00:12:03.62
it both improves our bodies.
00:12:03.65\00:12:05.42
So, our Creator is very...
00:12:05.45\00:12:08.72
I think this is magnificent
how He weaves in Scripture,
00:12:08.76\00:12:12.49
things that can
help us feel better today
00:12:12.53\00:12:14.63
and also heal us for eternity.
00:12:14.66\00:12:17.23
That's right.
00:12:17.27\00:12:18.60
Well, we've come to the
close of the program here,
00:12:18.63\00:12:19.97
Dr. Marcum, but thank
you for sharing with us
00:12:20.00\00:12:21.40
about exercise and
the importance of it,
00:12:21.44\00:12:23.27
and also how to
know what is safe
00:12:23.30\00:12:25.61
and what's recommended.
00:12:25.64\00:12:27.08
My pleasure. All right.
00:12:27.11\00:12:28.81
Friends, if you want to
learn more about exercise,
00:12:28.84\00:12:31.31
if you want to learn
more about nutrition,
00:12:31.35\00:12:33.08
we have a lot of
health resources for you
00:12:33.11\00:12:34.68
at HeartWiseMinistries.org.
00:12:34.72\00:12:37.42
And we also have
00:12:37.45\00:12:38.79
the new Biblical
Prescriptions app
00:12:38.82\00:12:40.72
for your mobile device.
00:12:40.76\00:12:42.09
And we encourage
you to download that
00:12:42.12\00:12:43.46
it's a free download
for Android and iOS devices.
00:12:43.49\00:12:46.53
And it will remind
you three times a day
00:12:46.56\00:12:49.20
to get into a scripture,
00:12:49.23\00:12:51.33
into a worship
routine which will help you
00:12:51.37\00:12:53.03
really integrate that
scripture into your life.
00:12:53.07\00:12:55.07
So, thank you
for joining us today
00:12:55.10\00:12:56.44
on the Ultimate Prescription.
00:12:56.47\00:12:57.81
I'm Nick Evenson, and Dr. Marcum
00:12:57.84\00:12:59.37
will be closing with
prayer in just a moment.
00:12:59.41\00:13:01.21
We've talked today
00:13:06.82\00:13:08.15
about the
importance of movement,
00:13:08.18\00:13:10.15
not only our physical bodies
but also moving with Christ,
00:13:10.19\00:13:14.26
letting Him,
walking with Him daily.
00:13:14.29\00:13:15.96
Let's pray at this time.
00:13:15.99\00:13:18.26
Father God, we know
the importance of moving
00:13:18.29\00:13:21.16
and walking and
taking care of our bodies.
00:13:21.20\00:13:23.90
Please give us
the power to do better
00:13:23.93\00:13:25.90
with this
everyday to move our parts.
00:13:25.93\00:13:28.07
But also,
Father, help us to walk
00:13:28.10\00:13:30.01
with You daily is our prayer.
00:13:30.04\00:13:31.77
Amen.
00:13:31.81\00:13:33.98
Well, I hope this
program has inspired you
00:13:34.01\00:13:36.51
to at least start
moving a little bit more,
00:13:36.54\00:13:39.15
at least move
every part every hour.
00:13:39.18\00:13:41.58
Start a walking program,
when you're doing the movement,
00:13:41.62\00:13:44.95
also take some time to worship
00:13:44.99\00:13:47.29
and enjoy the
spiritual benefits.
00:13:47.32\00:13:49.56
If you might have a
medical question for us,
00:13:49.59\00:13:52.19
go to our website,
HeartWiseMinistries.org.
00:13:52.23\00:13:56.87
I'm Dr. James
Marcum and I'm wishing you
00:13:56.90\00:14:00.27
the best of health.
00:14:00.30\00:14:01.94