The following
program presents principles
00:00:01.98\00:00:02.95
designed to promote good health
00:00:02.96\00:00:04.16
and is not
intended to take the place
00:00:04.17\00:00:06.13
of personalized
professional care.
00:00:06.14\00:00:08.07
The opinions and
ideas expressed are
00:00:08.08\00:00:10.72
those of the speaker.
Viewers are encouraged
00:00:10.73\00:00:13.22
to draw their own conclusions
00:00:13.23\00:00:14.67
about the information presented.
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Hello and welcome
to Wonderfully Made.
00:00:36.15\00:00:38.77
My name is Don
Morgan and I'm an exercise
00:00:38.78\00:00:42.39
physiologist and
faculty member at
00:00:42.40\00:00:44.93
Middle Tennessee
State University.
00:00:44.94\00:00:46.48
Someone once said,
if you can find a path
00:00:46.49\00:00:50.97
with no obstacles it
probably doesn't lead
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anywhere. Becoming
physical active can lead
00:00:53.93\00:00:57.59
to better health and
fitness, but sometimes
00:00:57.60\00:01:00.76
obstacles can get
in the way of pursuing
00:01:00.77\00:01:03.10
an active
lifestyle. Today we'll discuss
00:01:03.11\00:01:06.96
some of the many
health benefits which come
00:01:06.97\00:01:09.19
about as result of following a
00:01:09.20\00:01:11.55
physically active lifestyle.
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I also want to point
out some of the most common
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barriers to
starting and maintaining
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an exercise program and
identify some strategies
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for overcoming these barriers,
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so that you can
remain firmly on the path
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towards achieving
the strong healthy body
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that God
intends for you to have.
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I want to begin today
by taking a broad look
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at how our bodies
respond to physical
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activity and
exercise. This overview is based
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on material found
in the 1996 Surgeon
00:01:46.26\00:01:49.60
General's report
on physical activity
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and health as
well as other published
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research. Let me start by making
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some general
statements. First of all people
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of all ages both
male and female undergo
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positive
physiological and structural
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adaptations to
physical activity.
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In other words
being physical active
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is something that all
of us can do to become
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healthier and
stronger. I would like to
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emphasize that
these adaptations to
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physical activity
are not restricted
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to younger
people. It has been shown
00:02:27.25\00:02:30.32
for example, that male
and female nursing home
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residents with the
mean age of 87 years
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demonstrated an
average increase in
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muscle strength of
over 100% in response
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to a ten week period
of resistance training.
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This strengthen
hands was accompanied
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not only muscle hypertrophy
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or an increase in
muscle size, but also by faster
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walking and
stair climbing speeds,
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adaptations that would
allow these older adults
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to retain their independence
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in mobility.
Secondly, the physiological
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benefits associated
with physical activity
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occur in many
organ systems including
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the
cardiovascular system the heart
00:03:15.15\00:03:17.47
and blood vessels, the
musculoskeletal system,
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muscles and
bones, metabolic systems
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of the body that are
important in providing
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energy, the
endocrine or hormonal systems
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and the immune
system. Third, while the
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body adapts in a
positive manner to
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moderate physical
activity many of these
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benefits start to
wane after a few weeks
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if physical
activity levels are markedly
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reduced, and
they can vanish within
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two to eight
months, if physical activity
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is not resumed. This
dynamic reflects a basic
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physiological
principle. The body responds
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to the
functional demands that are
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placed upon it. They
can either become stronger,
00:04:03.46\00:04:07.07
and more fit or
weaker and less fit,
00:04:07.08\00:04:10.82
depending on your
level of physical activity
00:04:10.83\00:04:13.96
or inactivity, respectively.
00:04:13.97\00:04:16.67
One of the most
important benefits of
00:04:17.79\00:04:20.67
physical activity is
its positive impact on
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health and disease.
While future programs
00:04:23.85\00:04:27.28
will address the
specific role that
00:04:27.29\00:04:29.23
physical activity
plays in a variety of
00:04:29.24\00:04:31.43
health conditions.
Let's take an abbreviated
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look and some of
the major effects of
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physical activity
on a broad range of
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health problems.
One important benefit of
00:04:40.18\00:04:44.27
engaging in
regular physical activity
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is that it
reduces the risk of dieing
00:04:46.02\00:04:48.82
prematurely. With
respect to overall
00:04:48.83\00:04:51.83
mortality,
higher levels of regular
00:04:51.84\00:04:54.43
physical activity
are associated with lower
00:04:54.44\00:04:57.28
death rates for both older
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and younger
adults. Event just moving
00:04:58.82\00:05:02.60
from a poor
fitness level to an average
00:05:02.61\00:05:05.36
category of
fitness can result in a
00:05:05.37\00:05:07.89
substantially
lower death rate from
00:05:07.90\00:05:09.81
cardiovascular
disease. Thus, you don't have
00:05:09.82\00:05:13.63
to be well trained
athlete to experience
00:05:13.64\00:05:16.12
a marked
reduction in heart disease
00:05:16.13\00:05:18.47
death rate. But as
we have discussed in
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previous programs,
you do need to accumulate
00:05:21.48\00:05:24.85
a minimum of 30
minutes of moderate intensity
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physical activity
on a regular basis.
00:05:28.46\00:05:31.19
Another positive
benefit of being physically
00:05:32.36\00:05:35.27
active is that, it is
means of weight control.
00:05:35.28\00:05:38.15
Increasing your
physical activity level
00:05:38.16\00:05:41.35
can make weight
management easier by
00:05:41.36\00:05:44.51
helping to prevent weight gain,
00:05:44.52\00:05:46.04
promoting weight loss,
especially when combined
00:05:46.05\00:05:49.86
with a healthy diet and
stabilizing body weight,
00:05:49.87\00:05:53.22
once excess
pounds have been last.
00:05:53.23\00:05:55.74
Physical activity may
also favorably influence
00:05:56.75\00:05:59.77
body fat distribution
by decreasing fat deposits
00:05:59.78\00:06:04.11
around the middle of
the body, a condition
00:06:04.12\00:06:06.86
which can lead to
cardiovascular disease,
00:06:06.87\00:06:09.16
high blood
pressure, high fat levels
00:06:09.17\00:06:12.06
in the blood and
type II diabetes.
00:06:12.07\00:06:15.00
Now we just mentioned diabetes,
00:06:15.01\00:06:17.89
and regular amounts
of physical activity
00:06:18.50\00:06:20.67
and exercise can
decrease the risk of
00:06:20.68\00:06:23.67
developing type
II or Non-Insulin
00:06:23.68\00:06:27.03
Dependent Diabetes.
For the diabetic with
00:06:27.04\00:06:30.75
well controlled type
I diabetes a condition
00:06:30.76\00:06:33.92
in which little or
no insulin is produced,
00:06:33.93\00:06:35.98
a regular program
of physical activity
00:06:35.99\00:06:39.10
can result in a
marked reduction in insulin
00:06:39.11\00:06:42.56
requirements and improvements in
00:06:42.57\00:06:44.63
cardiovascular
fitness and quality of life.
00:06:44.64\00:06:48.22
In those persons with
cardiovascular disease
00:06:49.39\00:06:52.64
and hypertension or
high blood pressure,
00:06:52.65\00:06:54.59
regular physical
activity can lower
00:06:54.60\00:06:57.30
the risk of death from
coronary artery disease.
00:06:57.31\00:06:59.79
Interestingly, it has
been shown that the risk
00:06:59.80\00:07:04.06
of cardiovascular disease due to
00:07:04.07\00:07:06.63
low fitness. It's
similar to or greater
00:07:06.64\00:07:10.49
than that attributable to other
00:07:10.50\00:07:12.23
lifestyle factors
such as cigarette smoking,
00:07:12.24\00:07:14.86
high cholesterol,
high blood pressure,
00:07:14.87\00:07:17.74
and greater
relative weight levels.
00:07:17.75\00:07:20.05
Regular physical
activity can also
00:07:21.32\00:07:23.49
prevent or delay
the development of
00:07:23.50\00:07:26.29
high blood pressure
and reduce blood pressure
00:07:26.30\00:07:29.35
and people with hypertension.
00:07:29.36\00:07:31.15
Regular physical
activity may help to
00:07:33.03\00:07:35.69
reduce the risk
of developing certain
00:07:35.70\00:07:37.54
types of cancer.
While we will talk about
00:07:37.55\00:07:40.96
this topic in a
future show, regular
00:07:40.97\00:07:43.77
physical activity
has been linked to a
00:07:43.78\00:07:45.76
decrease risk of colon
cancer and there is some
00:07:45.77\00:07:49.22
evidence suggesting
a possible association
00:07:49.23\00:07:51.72
between higher
levels of physical activity
00:07:51.73\00:07:54.76
and a reduced risk of breast
00:07:54.77\00:07:56.95
and prostate
cancer. Regular physical
00:07:56.96\00:08:01.11
activity is
essential for maintaining
00:08:01.12\00:08:04.05
joint structure and function,
00:08:04.06\00:08:05.86
muscle strength
and healthy bones.
00:08:05.87\00:08:09.12
In individuals
with arthritis, exercise
00:08:10.45\00:08:13.56
may be particularly
helpful because you can
00:08:13.57\00:08:16.65
preserve or
restore range of motion
00:08:16.66\00:08:19.17
and flexibility
around affected joints
00:08:19.18\00:08:21.43
as well as
increase muscle strength
00:08:21.44\00:08:23.97
and endurance so that
joint stability can be
00:08:23.98\00:08:26.98
enhanced. In
considering bone strength,
00:08:26.99\00:08:30.44
there is strong
evidence that physical activity
00:08:30.45\00:08:33.36
began early in
life contributes to
00:08:33.37\00:08:36.52
higher peak bone
mass later in life.
00:08:36.53\00:08:39.25
In fact, greater
lifetime physical
00:08:39.26\00:08:42.92
activity has been
related to higher levels
00:08:42.93\00:08:45.79
of bone mineral
mass and a lowered risk
00:08:45.80\00:08:48.20
of hip fracture in
both men and post-menopausal
00:08:48.21\00:08:52.06
women. Regular
weight bearing activities
00:08:52.07\00:08:55.55
such as walking,
running, and racket
00:08:55.56\00:08:58.23
sports have been
shown to be effective
00:08:58.24\00:09:00.54
in maintaining
the density of leg
00:09:00.55\00:09:02.38
and spinal bones.
There are also promising
00:09:02.39\00:09:06.57
data indicating that
the gains in muscle strength
00:09:06.58\00:09:09.95
and bone health
produced by weight
00:09:09.96\00:09:12.53
bearing activity
and resistance training
00:09:12.54\00:09:14.72
can be very useful
in helping older adults
00:09:14.73\00:09:18.90
improve their
quality of life by helping
00:09:18.91\00:09:22.00
to maintain their
independent living
00:09:22.01\00:09:23.58
status and to reduce
their risk of falling.
00:09:23.59\00:09:26.47
In addition to
physical fitness mental health
00:09:28.27\00:09:31.64
is also fundamental to overall
00:09:31.65\00:09:33.98
health and
wellness. There are many
00:09:33.99\00:09:37.01
deleterious
effects of chronic stress
00:09:37.02\00:09:39.13
that effect
mental health, including
00:09:39.14\00:09:41.86
but certainly not
limited to an increase
00:09:41.87\00:09:45.79
risk of hypertension,
heart disease, cancer,
00:09:45.80\00:09:48.79
early death, compromised
immunity and insomnia.
00:09:48.80\00:09:53.40
In this regard
growing evidence indicates
00:09:54.45\00:09:57.60
that physical
activity improves mental health
00:09:57.61\00:10:00.31
by relieving symptoms
of depression and anxiety
00:10:00.32\00:10:03.63
and by improving
ones psychological state.
00:10:03.64\00:10:07.08
Findings from some
studies suggest that
00:10:07.09\00:10:10.42
physical activity may
actually protect against
00:10:10.43\00:10:13.61
the development of depression.
00:10:13.62\00:10:15.00
When faced with
psychological stress,
00:10:16.39\00:10:19.01
individuals with
good levels of aerobic
00:10:19.02\00:10:22.16
fitness display a
lower level of cardiovascular
00:10:22.17\00:10:25.81
response
compared to unfit persons.
00:10:25.82\00:10:29.00
There also appears to
be some evidence suggesting
00:10:29.01\00:10:32.97
that exercise
has a positive effect
00:10:32.98\00:10:36.35
on specific measures
of cognitive function,
00:10:36.36\00:10:39.21
especially among the
elderly. What a blessing
00:10:39.22\00:10:44.00
it is to be able to
reap so many health benefits
00:10:44.01\00:10:47.90
by simply
incorporating a moderate amount
00:10:47.91\00:10:51.36
of physical
activity into our lives.
00:10:51.37\00:10:53.90
In fact, even the
multitude of health
00:10:54.89\00:10:58.06
blessings that
we've just talked about,
00:10:58.07\00:11:00.05
it would almost be like
throwing away free money
00:11:00.97\00:11:03.78
by not including
physical activity
00:11:03.79\00:11:06.61
and exercise as a
normal part of your routine.
00:11:06.62\00:11:09.47
However, it can
sometimes be quite
00:11:09.48\00:11:14.02
challenging to find
ways and create opportunities
00:11:14.03\00:11:17.84
to be physically
active on a regular basis.
00:11:17.85\00:11:20.56
Let's look at some of
the most common barriers
00:11:21.62\00:11:24.47
to physical activity
and see if we can identify
00:11:24.48\00:11:27.72
some strategies
for overcoming them.
00:11:27.73\00:11:30.67
The most common
excuse that adults' cite
00:11:32.37\00:11:36.32
for not
exercising is, that's right,
00:11:36.33\00:11:39.71
not enough time to exercise.
00:11:39.72\00:11:42.47
Now with the busy
job and two children
00:11:42.48\00:11:45.87
who are
involved in school church
00:11:45.88\00:11:47.81
and extracurricular activities,
00:11:47.82\00:11:49.51
my wife and I often
wish that there were
00:11:49.52\00:11:52.22
more hours in the
day. So how can we overcome
00:11:52.23\00:11:56.44
this obstacle?
Well, one way is to try
00:11:56.45\00:12:00.17
and add small chunks
of physical activity time
00:12:00.18\00:12:02.93
to your daily
schedule. This might include
00:12:02.94\00:12:07.24
climbing stairs
instead of taking the elevator,
00:12:07.62\00:12:10.82
parking your car a
little farther away from
00:12:11.08\00:12:13.42
the office,
avoiding the use of the
00:12:13.43\00:12:16.25
remote control to
change the Television stations,
00:12:16.26\00:12:18.64
in other words,
getting off the sofa
00:12:18.65\00:12:21.98
and changing channels yourself,
00:12:21.99\00:12:23.84
taking a ten
minute walk during lunch,
00:12:23.85\00:12:27.21
or after your
evening meal or doing
00:12:27.22\00:12:30.18
a little yard
work. Remember as we've
00:12:30.19\00:12:33.92
mentioned in previous programs,
00:12:33.93\00:12:35.52
it is the accumulation
of physical activity
00:12:35.53\00:12:39.35
throughout the day
that leads to better health
00:12:39.36\00:12:42.31
and fitness.
Another approach to finding
00:12:42.32\00:12:46.44
more time to exercise
is to review your daily
00:12:46.45\00:12:49.72
schedule with a
critical eye trained on finding
00:12:49.73\00:12:53.32
time to be
physically active. You know,
00:12:53.33\00:12:56.51
we make time to do
the things that hold
00:12:57.51\00:13:00.74
a lot of importance
for us, whether it is
00:13:00.75\00:13:04.13
spending time
with friends, shopping
00:13:04.14\00:13:06.52
at the mall or
watching Monday night football.
00:13:06.53\00:13:09.48
If having good health
is a priority in your life,
00:13:10.53\00:13:14.34
then I encourage you
to seriously consider
00:13:15.35\00:13:18.01
rearranging the contents
of your day to make time
00:13:18.02\00:13:23.05
for physical
activity. Another reason that
00:13:23.06\00:13:27.71
people cite for
not exercising is that
00:13:27.72\00:13:30.08
it is
inconvenient, maybe the weather
00:13:30.09\00:13:32.69
is drowsy or you
travel a lot or maybe
00:13:32.70\00:13:36.14
you have family
obligations that hinder
00:13:36.15\00:13:38.18
your ability to
exercise on a regular basis.
00:13:38.19\00:13:41.29
If weather
conditions are such that
00:13:42.23\00:13:44.48
it is difficult
to exercise outside
00:13:44.49\00:13:46.62
have a backup
plan ready. This might
00:13:46.63\00:13:49.92
include cycling on
a stationary bicycle,
00:13:49.93\00:13:52.18
doing aerobics with the tape,
00:13:52.19\00:13:54.40
swimming at a local
YWCA or playing basket ball
00:13:54.41\00:13:58.74
in the local Rec
Center. If you travel a lot,
00:13:58.75\00:14:01.96
you might consider
walking around the local
00:14:01.97\00:14:04.88
shopping mall, or if
you have aerobic tape
00:14:04.89\00:14:08.28
just pop it into the
VCR in your hotel room
00:14:08.29\00:14:11.77
and exercise to
it. Some hotels have
00:14:11.78\00:14:15.56
swimming pools and walkout rooms
00:14:15.57\00:14:17.33
that guests can use,
and if worse comes to worse,
00:14:17.34\00:14:21.87
you could as one
person I know does,
00:14:21.88\00:14:25.30
walk the halls and
climb the stairs in the hotel
00:14:25.31\00:14:29.19
they are staying
at to get in some
00:14:29.20\00:14:31.17
physical exercise.
If you are a mother
00:14:31.18\00:14:34.74
who is at home with
her children play games
00:14:34.75\00:14:37.19
with them that
involve physical moment
00:14:37.20\00:14:39.38
or wait till they are at school
00:14:39.39\00:14:41.35
or napping to sneak in
physical activity time.
00:14:41.36\00:14:44.44
Another
possibility might be to trade
00:14:45.69\00:14:48.04
babysitting time with a
friend or family member,
00:14:48.05\00:14:50.63
so that you can
get in a short walk.
00:14:50.64\00:14:53.57
A third reason for
not being active is a lack
00:14:55.65\00:14:58.35
of self
motivation. Now it is difficult
00:14:58.36\00:15:03.05
to motivate
someone to do something
00:15:03.06\00:15:05.04
that they don't want
to do. So I hope that
00:15:05.05\00:15:08.52
the material I presented
thus far in these series
00:15:08.53\00:15:11.10
of programs have
served to encourage
00:15:11.11\00:15:14.43
you to find a reason to start of
00:15:14.44\00:15:16.21
physical activity
program. Planning ahead
00:15:16.22\00:15:19.91
so that physical
activity is an important
00:15:19.92\00:15:22.64
part of your daily
schedule, for example
00:15:22.65\00:15:25.28
scheduling an appointment for
00:15:25.29\00:15:27.15
physical
activity on your calendar
00:15:27.16\00:15:28.89
like you've had
any other appointment
00:15:28.90\00:15:30.48
may help you to
stick with an exercise
00:15:31.58\00:15:34.04
program. Setting
goals for yourself
00:15:34.05\00:15:37.47
that are specific
like increasing your
00:15:37.48\00:15:40.33
daily activity level
to 30 minutes per day,
00:15:40.34\00:15:42.69
measurable,
walking two miles a day
00:15:42.70\00:15:46.35
and attainable,
trying to exercise
00:15:46.36\00:15:50.22
five out of seven
days can also encourage
00:15:50.23\00:15:53.52
you to stay
motivated and if you meet
00:15:53.53\00:15:57.47
your exercise
goals, reward yourself
00:15:57.48\00:16:00.30
by buying a new warm up suit,
00:16:00.31\00:16:01.76
a pair of walking
shoes or a new exercise tape.
00:16:01.77\00:16:05.63
If you enjoy
meeting and interacting
00:16:07.09\00:16:09.23
with other people
you might also want to
00:16:09.24\00:16:11.83
consider joining
an exercise class
00:16:11.84\00:16:13.73
or starting a
little walking club
00:16:13.74\00:16:16.04
with a few friends.
While it's easier to say
00:16:16.05\00:16:20.00
to yourself, I don't
want to exercise today,
00:16:20.01\00:16:22.79
it's harder to use
that excuse when someone
00:16:22.80\00:16:25.89
else is expecting
you to walk with them
00:16:25.90\00:16:27.84
or to attend an exercise class
00:16:27.85\00:16:30.39
that you've signed
up and paid money for.
00:16:30.40\00:16:32.44
When scouting
out exercise buddies,
00:16:33.30\00:16:35.82
try to find people
with fitness levels
00:16:35.83\00:16:38.35
and goals that match yours,
00:16:38.36\00:16:40.03
so that you can
progress at similar rates.
00:16:40.04\00:16:43.34
Some people
don't like exercising
00:16:44.93\00:16:47.71
because they claim
it isn't enjoyable.
00:16:47.72\00:16:49.97
Obviously you want
to choose an exercise
00:16:50.89\00:16:54.27
activity
whatever it is, that's fun
00:16:54.28\00:16:58.01
and that you feel comfortable
00:16:58.02\00:16:59.85
and confident in performing.
00:16:59.86\00:17:01.38
Whether it is
something like running,
00:17:01.39\00:17:04.28
which is a
favorite of mine or walking
00:17:04.29\00:17:06.91
or rebounding or
swimming bicycling
00:17:06.92\00:17:09.58
or playing
basketball or volleyball
00:17:09.59\00:17:11.29
or some other
activity I haven't mentioned,
00:17:11.30\00:17:13.96
pick something that you
like and start doing it.
00:17:13.97\00:17:17.77
Some people
avoid physical activity
00:17:19.61\00:17:22.42
because they claim
it's a boring way to spend
00:17:22.43\00:17:24.46
the time. My simple
response to this concern
00:17:24.47\00:17:28.26
is to make
exercise choices that are
00:17:28.27\00:17:31.63
enjoyable and fun
and to be creative
00:17:31.64\00:17:34.59
about ways to vary
your activity routine.
00:17:34.60\00:17:37.20
For instance, I have
a friend who breaks up
00:17:38.16\00:17:41.04
his weekly
exercise routine by running
00:17:41.05\00:17:44.11
a couple of
days, lifting weights
00:17:44.12\00:17:46.23
on two days, and
playing basketball
00:17:46.24\00:17:48.62
at least one day a
week, a mix of activities that
00:17:48.63\00:17:52.01
keeps from getting
in an exercise rut.
00:17:52.02\00:17:54.79
Some people lack confidence
00:17:56.92\00:17:58.86
in their ability to
exercise and this keeps
00:17:58.87\00:18:01.05
them from being
active. If you identify
00:18:01.06\00:18:04.37
with this concern then
I suggest that you select
00:18:04.38\00:18:07.48
activities like walking, jogging
00:18:07.49\00:18:09.39
or climbing
stairs, activities that
00:18:09.40\00:18:12.37
don't require
learning new skills.
00:18:12.38\00:18:14.21
If you want to
participate in physical
00:18:15.45\00:18:17.48
activities that do
require some skill,
00:18:17.49\00:18:19.45
you can exercise
with friends who are
00:18:19.46\00:18:22.12
at the same
skill level as you are,
00:18:22.13\00:18:23.81
or find some one who
are willing to teach you
00:18:23.82\00:18:26.51
some new activities
like tennis or swimming.
00:18:26.52\00:18:29.20
Keep in mind that
exercise isn't a contest
00:18:29.21\00:18:33.97
and you're not
competing against anyone else.
00:18:33.98\00:18:37.42
Your goal and your
only goal is to improve
00:18:37.43\00:18:42.44
your health and
fitness on your own timetable
00:18:42.45\00:18:45.30
and no one else's.
Another way to state
00:18:45.31\00:18:48.95
this is that when
your weight starts to drop
00:18:48.96\00:18:51.72
or your clothes starts
feeling a lit bit better
00:18:51.73\00:18:54.97
or you feel stronger
and less tired at the end
00:18:54.98\00:18:58.03
of the day then you're a winner.
00:18:58.04\00:19:00.67
A fear of injury is keeping you
00:19:03.10\00:19:06.20
from exercising
then start off slowly
00:19:06.21\00:19:08.88
and gradually increase
the frequency, duration
00:19:08.89\00:19:11.72
and intensity of your
activity. Remember that
00:19:11.73\00:19:15.51
there is no fast
approaching deadline
00:19:15.52\00:19:17.57
for attaining your desired level
00:19:17.58\00:19:18.87
of fitness. Take
your time and let
00:19:18.88\00:19:22.09
physical activity
become an integral part
00:19:22.10\00:19:24.31
of your
everyday routine. If your
00:19:24.32\00:19:26.97
experiencing
pain when exercising
00:19:26.98\00:19:28.66
then you maybe overdoing it.
00:19:28.67\00:19:30.45
So slow down or
check with your doctor
00:19:30.46\00:19:33.45
if the pain
persists. Watching Dick Nunez
00:19:33.46\00:19:36.83
show Body and
Spirit here on 3ABN
00:19:36.84\00:19:39.94
will also show you
how to warm up your body
00:19:39.95\00:19:42.82
prior to exercise
and how to cool it down
00:19:42.83\00:19:45.46
when you are
finished with your workout.
00:19:45.47\00:19:47.55
The lack of self
management skills
00:19:48.49\00:19:50.54
can prevent you
from remaining focused on
00:19:50.55\00:19:53.24
why you began
an exercise program
00:19:53.25\00:19:55.30
in the first place.
If this is the problem
00:19:55.31\00:19:58.08
then ask yourself
some questions about
00:19:58.09\00:20:00.56
what you hope to
achieve by becoming
00:20:00.57\00:20:02.96
physically
active. In other words
00:20:02.97\00:20:05.10
is your main focus losing weight
00:20:05.11\00:20:07.24
or do you want
to become stronger?
00:20:07.25\00:20:09.17
Is it important for
you to gain more endurance
00:20:09.18\00:20:12.28
or do you just
want to function better
00:20:12.29\00:20:14.15
on an everyday
basis? All of these goals
00:20:14.16\00:20:17.40
are worthy ones
and having specific
00:20:17.41\00:20:19.87
objectives to work
forth it can help you
00:20:19.88\00:20:22.37
to determine whether
your physical activity
00:20:22.38\00:20:24.28
program is working for you.
00:20:24.29\00:20:26.03
When you first embark
on an exercise program
00:20:27.12\00:20:29.94
it is vital to
have encouragement
00:20:29.95\00:20:32.23
from your family and friends.
00:20:32.24\00:20:33.49
Explain your
interest in physical activity
00:20:33.50\00:20:36.65
to them and solicit
their support in helping
00:20:36.66\00:20:39.84
you to become
physically active and fit.
00:20:39.85\00:20:41.80
This type of encouragement
00:20:41.81\00:20:43.62
can have a positive
impact on your ability
00:20:43.63\00:20:46.42
to remain committed
to an exercise program.
00:20:46.43\00:20:49.29
You can also invite your friends
00:20:50.18\00:20:51.92
and family members
to exercise with you.
00:20:51.93\00:20:54.27
Plan social
activities that involve exercise
00:20:54.28\00:20:57.55
or develop new
friendships with people
00:20:57.56\00:21:00.09
who share your
interest in physical activity
00:21:00.10\00:21:02.36
by joining the YWCA
or water aerobics class
00:21:02.37\00:21:06.52
or a hiking club.
Community resources
00:21:06.53\00:21:10.69
that are close to
home or work can affect
00:21:10.70\00:21:13.28
your physical activity choices.
00:21:13.29\00:21:14.85
If these resources
aren't readily available
00:21:14.86\00:21:18.14
then select
activities that require a
00:21:18.15\00:21:20.92
minimal amount of
facilities or equipment
00:21:20.93\00:21:23.75
like walking, jogging
or exercising to a video.
00:21:23.76\00:21:27.87
By doing a little
sinew thing you may
00:21:28.72\00:21:31.19
also be able to
locate inexpensive
00:21:31.20\00:21:33.43
and convenient
resources that are available
00:21:33.44\00:21:35.97
in your community
like walking trails, parks,
00:21:35.98\00:21:38.86
and recreation programs
and work site facilities
00:21:38.87\00:21:42.17
that you can
advantage of. To sum up
00:21:42.18\00:21:46.20
many factors can
influence our ability
00:21:47.47\00:21:49.73
to stay motivated to exercise
00:21:49.74\00:21:51.56
and I've tried
to provide with some
00:21:51.57\00:21:53.90
helpful advice to
overcome some of the
00:21:53.91\00:21:56.50
barriers,
lacking getting the way
00:21:56.51\00:21:58.51
have you perceived
of an active lifestyle.
00:21:58.52\00:22:00.75
Let me leave with
some final tips to keep
00:22:00.76\00:22:04.56
you moving forward
towards your goal of
00:22:04.57\00:22:06.54
becoming physical
fit. One is to build on
00:22:06.55\00:22:09.82
success start with
small goals that lead to
00:22:09.83\00:22:12.88
larger ones. For
example, if walking
00:22:12.89\00:22:16.04
30 minutes everyday of
the week is one of your
00:22:16.05\00:22:18.22
fitness objectives and
you might want to start
00:22:18.23\00:22:20.62
walking three
to four days a week
00:22:20.63\00:22:22.98
for 15 to 20 minutes
and as you get stronger,
00:22:22.99\00:22:25.91
gradually increase the duration
00:22:25.92\00:22:28.28
and frequency of
walking until you achieve
00:22:28.29\00:22:31.02
your ultimate
goal. At that point,
00:22:31.03\00:22:33.56
you can
determine, whether you're
00:22:33.57\00:22:35.29
comfortable
maintaining your current level
00:22:35.30\00:22:37.12
of fitness or
whether you want to establish
00:22:37.13\00:22:39.69
new fitness goals.
Another tip that maybe
00:22:39.70\00:22:43.04
useful is to
find a role model that
00:22:43.05\00:22:44.99
you can look to.
Someone who started
00:22:45.00\00:22:46.99
where you are
and that now embraces
00:22:47.00\00:22:49.11
physical activity
as an integral part
00:22:49.12\00:22:51.35
of their life, by
following their example
00:22:51.36\00:22:54.31
you can become a
role model for members
00:22:54.32\00:22:56.83
of your family or
friends as they watch
00:22:56.84\00:22:59.61
this transformation
occur in your own life.
00:22:59.62\00:23:02.05
A third tip is
not be discouraged,
00:23:02.06\00:23:05.36
if you don't see
immediate results,
00:23:05.37\00:23:07.18
just as it is a
gradual process for people
00:23:07.19\00:23:11.06
to become
sedentary and de-conditioned,
00:23:11.07\00:23:12.99
it will also take
some time to develop
00:23:13.00\00:23:15.67
a new philosophy of
living that translates
00:23:15.68\00:23:18.53
into an every
day commitment to an
00:23:18.54\00:23:20.36
active lifestyle. And lastly,
00:23:20.37\00:23:23.17
don't forget that small bits of
00:23:23.18\00:23:25.90
physical activity
accumulated over a
00:23:25.91\00:23:28.35
period of time can lead
to striking improvements
00:23:28.36\00:23:31.44
in your health. Sally
lived across the street
00:23:31.45\00:23:36.11
from us and was
a young mother of
00:23:36.12\00:23:38.38
four children
under the age of ten.
00:23:38.39\00:23:40.38
The extra weight
that Sally gained
00:23:41.61\00:23:43.20
during her
pregnancies had never really
00:23:43.21\00:23:45.72
come off, and she was
discouraged by the way
00:23:45.73\00:23:48.60
she looked. One day,
Sally started doing some
00:23:48.61\00:23:52.80
yard work and she realized that
00:23:52.81\00:23:55.25
she really like working outside.
00:23:55.26\00:23:56.90
In fact she
likes gardening so much
00:23:56.91\00:24:00.64
that it became a passion for her
00:24:00.65\00:24:02.88
and she remarked to
my wife that working
00:24:02.89\00:24:05.65
in the yard help her to relax.
00:24:05.66\00:24:07.67
Often I would see
her outside transplanting
00:24:08.63\00:24:12.11
strawberry and
tending to her gardens
00:24:12.12\00:24:13.81
and flower beds,
what amazed Sally
00:24:13.82\00:24:17.21
and what became
noticeable to my wife
00:24:17.22\00:24:19.86
was that over the
course of the few months
00:24:19.87\00:24:22.60
she started losing a
fair amount of weight.
00:24:22.61\00:24:24.77
In fact she lost so much weight
00:24:24.78\00:24:27.99
that she
eventually reach the weight
00:24:28.00\00:24:29.99
she was a prior to
her first pregnancy
00:24:30.00\00:24:32.99
a decade earlier.
When my wife asked her,
00:24:33.00\00:24:37.37
if she had done
anything else to lose
00:24:37.38\00:24:39.14
this weight, she said
no. She hadn't changed
00:24:39.15\00:24:42.48
her diet or begun a
formal exercise program.
00:24:42.49\00:24:44.75
All she had done
was to start working out
00:24:44.76\00:24:48.22
in her yard. Well
some of you may not
00:24:48.23\00:24:51.93
necessarily
enjoy planting flowers
00:24:51.94\00:24:54.15
or gardening. One
lesson that can be
00:24:54.16\00:24:57.16
gleaned from this
true story is that
00:24:57.17\00:25:00.21
small increases
in physical activity
00:25:00.22\00:25:02.68
if maintained
overtime can add up
00:25:02.69\00:25:06.59
as they did in
Sally's case to produce
00:25:06.60\00:25:09.14
a brand new person
for the healthy outlook
00:25:09.15\00:25:12.12
on life. I also
noticed that Sally found
00:25:12.13\00:25:16.75
something she
loved to do gardening
00:25:16.76\00:25:20.46
and was able to
incorporate this health
00:25:20.47\00:25:23.07
producing activity
into her everyday routine.
00:25:23.08\00:25:26.09
Like Sally, we
too should aim to find
00:25:26.10\00:25:30.33
activities that we
enjoy and include them
00:25:30.34\00:25:33.25
as part of our
physical activity routine.
00:25:33.26\00:25:35.36
Our ability to
thrive and function well
00:25:37.01\00:25:39.90
is tied directly to
our health which in turn
00:25:39.91\00:25:43.80
is influenced by our
inclination to engage
00:25:43.81\00:25:46.66
in daily physical
activity. However,
00:25:46.67\00:25:49.87
some view commitment
to an active lifestyle
00:25:49.88\00:25:52.65
as just one more
thing to add to an already
00:25:52.66\00:25:56.39
full plate. From a
broader perspective
00:25:56.40\00:25:59.78
being physical
activity isn't really a problem
00:25:59.79\00:26:03.91
it's part of the
solution to the epidemic
00:26:03.92\00:26:08.03
of chronic
lifestyle diseases that
00:26:08.04\00:26:10.49
currently plaque our nation.
00:26:10.50\00:26:11.87
Just as out
physical strength increases
00:26:12.91\00:26:15.56
with daily exercise
our spiritual strength
00:26:15.57\00:26:19.02
also grows when we
seek on a daily basis
00:26:19.03\00:26:22.78
to know God's
will for our physical,
00:26:22.79\00:26:25.40
for our lives.
Movement and physical activity
00:26:25.41\00:26:30.28
is the currency of
all living things on earth
00:26:30.29\00:26:33.55
and is a constant
of all heavenly bodies
00:26:34.55\00:26:37.44
in the universe.
When you decide to embrace
00:26:37.45\00:26:41.16
an active
lifestyle you are saying that
00:26:41.17\00:26:44.47
your health really
does matter regardless
00:26:44.48\00:26:47.83
of how busy you are,
or how bad the weather is.
00:26:47.84\00:26:51.11
It is my hope and
prayer that you become
00:26:52.79\00:26:57.25
not only physically
fit and physically active,
00:26:57.26\00:27:01.48
but that you also
become spiritually strong
00:27:01.49\00:27:04.51
so that you can
build up a physical
00:27:05.43\00:27:07.90
and spiritual
immunity that can ward off
00:27:07.91\00:27:11.65
physical ills and
keep you safe from all
00:27:11.66\00:27:16.18
spiritual
temptation. In our next program
00:27:16.19\00:27:20.95
we will discussing
some simple ways to monitor
00:27:20.96\00:27:25.26
your progress and becoming
00:27:25.27\00:27:27.30
physically active
because you certainly
00:27:27.31\00:27:28.91
want to know if
you're making games
00:27:28.92\00:27:31.44
and improving
your physical activity
00:27:31.45\00:27:33.41
and will also be looking at ways
00:27:33.42\00:27:36.98
that we can
motivate you to improve
00:27:36.99\00:27:39.66
your health
status. Remember that it is
00:27:39.67\00:27:42.91
important to be
physically active,
00:27:42.92\00:27:44.47
it is a process of the universe
00:27:44.48\00:27:47.06
and we fit
seamlessly into the universal
00:27:47.07\00:27:51.10
activity when we
are physical active
00:27:51.11\00:27:54.67
so until next time
I want to you to keep
00:27:54.68\00:27:58.26
moving step by step
towards better health
00:27:58.27\00:28:02.73
and fitness,
because when you do that,
00:28:02.74\00:28:05.38
your physical health improves
00:28:05.39\00:28:08.08
and your spiritual
health improves as well.
00:28:08.09\00:28:10.78
We'll see you next time.
00:28:10.79\00:28:12.66