Hello, and welcome
to Wonderfully Made.
00:00:38.06\00:00:40.82
My name is Don Morgan
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and I teach in the department
of health and human performance
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at Middle
Tennessee State University.
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This is the fifth
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in a series of programs
focusing on the health benefits
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which come from following a
physically active lifestyle.
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As an exercise
physiologist for over 20 years,
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I have seen first hand
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the positive changes that
occur when individuals begin
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to incorporate physical
activity into their lives.
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Today we're going to be
looking at how physical activity
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can help in the
battle against obesity,
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one of the major causes of death
and disease in the US today.
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About 1 year ago "Time"
magazine put out a special issue
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called "Overcoming
Obesity in America".
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In the cover
story, which was entitled
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"How We Grew so Big"
a majority of Americans
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who were polled
indicated that they would like
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to lose weight.
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And 86% said that not
getting enough physical exercise
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was one of the most important
causes of obesity in the US.
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However, only about a
fourth of the respondents stated
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that they exercise
at least 3 times a week.
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87% of the sample also noted
that the predominant reasons
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for the nation's
obesity problem were poor
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dietary choices
and a lack of exercise.
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Given this scenario
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it would appear that
one of the challenges
00:02:20.84\00:02:23.71
in helping people
lose weight is to motivate
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and encourage them to
be more physically active
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on a regular basis.
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Later in the program
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I want to spend some time
addressing this specific issue,
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but I'd like to begin
today by laying out some of
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the statistics related
to obesity in our country
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and then follow up
by examining the role
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that physical activity can play
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in fighting this
chronic health condition.
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Obesity has increased
very much in our country
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over the past 20 years
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and the US currently
has the highest prevalence
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of obesity in the entire world.
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Overweightness and
obesity affect about 100 million
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American adults aged 24-74,
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with the highest
rates seen among the poor
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and in minority groups.
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Based on some of the
latest data available
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from the Centers
For Disease Control
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nearly two thirds of Americans
are officially overweight.
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Of those who are overweight
close to 50% are obese
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and about 5% are morbidly obese,
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that's a condition that requires
significant medical attention.
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While the incidents of
obesity in the US is significant
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what is particularly
alarming is the rapid rate
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at which obesity levels
have increased over the past
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10-15 years.
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According to the
Centers For Disease Control,
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obesity has
increased 50% or more
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over the past decade
in each of the 50 states.
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In view of these findings
it is not surprising why some
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have described the growing
rate of obesity in our country
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as nothing short of epidemic.
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From a mortality
standpoint, it has been reported
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that approximately 280,000
adult deaths in the US each year
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are attributable to obesity.
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In terms of financial costs,
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the annual monetary
drain to the US economy
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that is associated with
being overweight and obese
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is $117 billion.
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Over 39 million work
days are lost annually
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to obesity related causes.
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In our next program I'm
going to focus on the role
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that physical activity can play
in reducing childhood obesity,
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but just in case
you miss that program,
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I want to highlight
the results of one study
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that was
published in the journal
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"Preventive Medicine".
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In this study it was reported
that the chance of an obese
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child becoming an obese
adult increases with age.
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Specifically, about one third
of obese preschool children
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became obese adults.
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50% of obese school age children
ended up obese as adults.
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What was even more disconcerting
was that 80% of obese
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adolescents carried
their obesity with them
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into their adult years.
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Now, what is the take
home message from this data?
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In my view,
these results suggest
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that early on in a child's life
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aggressive measures should
be implemented and instituted
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to promote physical activity
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as a means of
managing excessive weight gain.
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As I mentioned
earlier, we'll talk more
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in our next program
about how vital physical
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activity can be in decreasing
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the incidents childhood obesity.
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What are some of the
health problems and risks
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associated with obesity?
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The risk of
developing high blood pressure,
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or hypertension rises sharply
with an increase in body weight.
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Conversely, weight reduction
is the single most effective
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non-drug method of
controlling high blood pressure.
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And increasing physical
activity is certainly one way
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to promote weight loss.
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Another health risk of obesity
is an increase in cholesterol
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and other blood
fats which can contribute
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to heart disease.
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In this regard,
even loosing a few pounds
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can have significant
beneficial effects on reducing
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blood lipid levels.
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Obesity can bring a
greater risk of osteoarthritis
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especially in
the knees and hips,
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which then will
cause pain and limitations
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in range of motion.
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Along with heart
disease and high blood pressure,
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obesity is linked
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to an increased
risk of type 2 diabetes.
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Those that are most vulnerable
to this triad of health
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conditions, tend to have
more of their fat deposited
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in the abdominal
areas rather than in the hip
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and thigh regions.
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Obese individuals can experience
greater psychological burdens
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with many having unflattering
self images of themselves,
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which can then lead to
feelings of guilt, depression,
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and low self-esteem.
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This can be a particularly
tough burden for children
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who can be on the receiving
end of teasing or jokes
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from classmates
and acquaintances.
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Recent data also
suggests that middle age obesity
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may raise the risk of developing
dementia later in life.
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Given the fact that
being overweight and obese
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is associated with a number
of adverse health conditions,
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a reasonable question to ask is:
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how does one quantify
overweightness and obesity?
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While there are many laboratory
based methods of assessing
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body composition a
simple and inexpensive method
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is to determine
Body Mass Index or BMI.
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The BMI, which indicates
how heavy you are relative
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to your weight, has been shown
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to be more accurate
than using weight alone
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to estimate obesity
and it also correlates
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reasonably well to
direct measurements
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of body fat.
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The following graphic
demonstrates how to calculate
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BMI.
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In this example we
have [text on screen].
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The first thing we need
to do is convert his height
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to inches.
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So to do that,
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we multiply 5 feet by 12
since there are 12 inches
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in a foot, and add 8 more
inches to arrive at 68 inches.
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In step two we multiply 68 by 68
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to get 4624, which
is his height squared.
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Then, in step
three, we divide his weight
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which is 154 pounds
by his height squared,
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which is 4624 to
yield a very small number.
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In this case, the
number is 0.333044.
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In our last
step, [text on screen]
00:09:57.82\00:10:00.96
Now I know that
that was a lot to digest.
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So if you want an
easier route to follow
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and you have internet access
you can navigate to the website
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shown on the next graphic.
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The graphic
shows that the site is
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[information on screen]
00:10:35.17\00:10:37.17
Now that you've
determined your BMI value
00:10:54.47\00:10:57.00
you're probably interested
in knowing where you fit
00:10:57.53\00:11:00.67
relative to
existing BMI standards.
00:11:01.28\00:11:04.43
As shown in the next
graphic, if your BMI value
00:11:05.36\00:11:09.48
is less than 18.5
kg per meter squared,
00:11:09.51\00:11:13.76
you're considered
underweight for your height.
00:11:13.95\00:11:16.96
A normal BMI range for adults
is [information on screen].
00:11:17.39\00:11:21.56
A BMI corresponding to
being overweight ranges from
00:11:27.27\00:11:31.10
[information on screen].
00:11:31.13\00:11:33.22
An Obesity Class I ranges
from [information on screen].
00:11:36.50\00:11:41.34
As you can seen, Class II
and Class llI obesity levels
00:11:46.36\00:11:50.98
begin at [information on screen]
00:11:51.37\00:11:53.51
Before we leave this
topic it is important to note
00:11:58.62\00:12:02.27
that there are
limitations to using the BMI.
00:12:02.30\00:12:05.42
For instance, people who
are very muscular, like a 6 foot
00:12:05.46\00:12:10.16
2 inch,
00:12:10.19\00:12:11.16
230 pound football linebacker
would display a relatively
00:12:11.20\00:12:15.27
high BMI value, but
would likely have relatively
00:12:15.30\00:12:18.75
low levels of body fat.
00:12:18.78\00:12:20.80
In this case BMI
would overestimate
00:12:21.32\00:12:24.69
body fat percentage.
00:12:24.72\00:12:26.58
Conversely, elderly
persons may display a lower
00:12:27.01\00:12:30.72
than usually BMI,
which would reflect a loss
00:12:30.75\00:12:34.43
in muscle mass,
but could have elevated
00:12:34.46\00:12:37.39
levels of body fat,
00:12:37.42\00:12:39.16
and as you might imagine,
00:12:39.91\00:12:42.74
very short adults
are sometimes penalized
00:12:42.80\00:12:45.94
when using BMI, since
their height squared value
00:12:45.98\00:12:49.69
would still be lower relative
to the average person's.
00:12:50.01\00:12:53.50
Not withstanding
these potential drawbacks,
00:12:54.50\00:12:57.26
the BMI has been widely
used in large population studies
00:12:57.59\00:13:01.49
because it is easier to
obtain and because higher values
00:13:01.86\00:13:05.96
have been tied to a greater
risk for cardiovascular disease.
00:13:06.23\00:13:10.30
The ability to predict
disease risk can be strengthened
00:13:11.42\00:13:15.16
by combining measures of
BMI and waist circumference.
00:13:15.20\00:13:18.91
If your BMI is
between 25 and 29.9,
00:13:19.49\00:13:23.75
which would put you in
the overweight category
00:13:24.13\00:13:26.85
and your waist circumference
is greater than 40 inches
00:13:26.89\00:13:30.04
for men or
greater than 35 inches
00:13:30.07\00:13:33.37
for women,
00:13:33.58\00:13:35.21
your risk for type 2
diabetes, hypertension,
00:13:35.51\00:13:39.01
and
cardiovascular disease is high
00:13:39.20\00:13:41.97
compared to
having a normal BMI value
00:13:42.01\00:13:44.75
and a lower waist circumference.
00:13:44.88\00:13:47.33
Likewise, if your BMI
is between 30 and 34.9,
00:13:47.58\00:13:52.67
which would put
you in Obesity Class I,
00:13:53.23\00:13:56.91
your disease risk
would be very high
00:13:57.31\00:13:59.60
relative to individuals
00:13:59.80\00:14:01.57
with a normal BMI and
a smaller waist girth.
00:14:01.61\00:14:05.18
The fact that waist
circumference can be used
00:14:06.12\00:14:08.37
to predict disease risk
suggests that the location
00:14:08.41\00:14:12.20
of body fat is an
important health concern.
00:14:12.23\00:14:15.89
Upper body obesity
characterized by a predominance
00:14:16.62\00:14:20.03
of fat in the trunk
and abdominal regions,
00:14:20.06\00:14:22.49
is associated with higher levels
of heart disease, diabetes,
00:14:23.10\00:14:26.74
high blood
pressure and cholesterol.
00:14:27.05\00:14:29.86
This relationship has been found
in studies which demonstrate
00:14:30.71\00:14:34.63
that the risk from
cardiovascular disease, stroke,
00:14:34.66\00:14:38.10
diabetes and cancer
rises as the ratio between
00:14:38.21\00:14:42.80
waist and hip
circumference increases.
00:14:43.14\00:14:45.65
From physiological perspective,
the association between
00:14:46.66\00:14:50.57
higher abdominal fat
and increased diseased risk
00:14:50.60\00:14:54.48
is linked to the
observation that fat cells
00:14:54.72\00:14:57.67
in the abdominal area
tend to be more active
00:14:57.70\00:15:00.58
in releasing fat
compared to the buttock
00:15:00.62\00:15:03.47
and thigh regions.
00:15:03.95\00:15:05.62
What is known
regarding the influence
00:15:07.25\00:15:09.10
of hereditary on body fat?
00:15:09.13\00:15:11.12
While studies have
shown that genetic factors
00:15:11.90\00:15:15.15
account for about
25%-40% of the variability
00:15:15.19\00:15:18.41
in human obesity,
much of the increase
00:15:18.44\00:15:21.38
in obesity in the past
20 years has been associated
00:15:21.42\00:15:24.78
with changes in lifestyle.
00:15:24.81\00:15:26.72
Some of these factors
include less physical activity,
00:15:27.19\00:15:30.49
more time spent in
sedentary pursuits,
00:15:31.01\00:15:33.21
like watching TV,
surfing the internet,
00:15:33.24\00:15:35.37
and playing video games,
less walking in neighborhoods,
00:15:35.41\00:15:39.84
a lack of active time at
schools and the work place,
00:15:40.11\00:15:43.63
eating larger portion sizes,
00:15:43.94\00:15:46.38
and consuming
refined carbohydrates.
00:15:46.55\00:15:49.33
How important then,
are lifestyle choices
00:15:50.03\00:15:52.87
in counteracting a genetic
inclination towards weight gain
00:15:52.91\00:15:56.19
and obesity?
00:15:56.32\00:15:57.84
To answer this
question, researchers
00:15:58.21\00:16:00.39
have looked at the Pima
Indians, a group who has lived
00:16:00.43\00:16:03.60
for at least 2000
years near the Gila River
00:16:03.63\00:16:06.77
in the Sonora Desert of Arizona.
00:16:06.87\00:16:09.08
Up until about 100 years ago,
the Pima Indians were farmers
00:16:09.64\00:16:13.52
who apparently
were lean and healthy,
00:16:13.55\00:16:16.47
and ate a diet high
in complex carbohydrates
00:16:16.57\00:16:19.03
and low in fat.
00:16:19.06\00:16:20.61
However, once they
moved onto reservations,
00:16:21.37\00:16:23.92
they stopped
farming and began consuming
00:16:23.95\00:16:26.47
a high fat diet.
00:16:26.50\00:16:28.19
With these changes in
lifestyle the rate of obesity
00:16:29.06\00:16:32.43
in this population has
climbed to approximately 70%
00:16:32.47\00:16:35.81
and diabetes has
become quite prevalent.
00:16:36.49\00:16:39.20
Interestingly, there's
another group of Pima Indians
00:16:39.88\00:16:43.20
living in Northern Mexico,
who have continued to labor
00:16:43.24\00:16:46.35
as farmers and to eat a
diet high in carbohydrates
00:16:46.39\00:16:49.47
and low in fat.
00:16:49.67\00:16:51.14
Guess what you find when
you compare the BMI values
00:16:51.73\00:16:54.50
of the Northern Mexico
Pima Indians, with those
00:16:54.54\00:16:57.28
of the Arizona Pima Indians.
00:16:57.31\00:16:59.15
That's right,
the Northern Mexican
00:16:59.65\00:17:02.75
Pima Indians display
much lower BMI values compared
00:17:02.79\00:17:06.23
to their Arizona counterparts.
00:17:06.26\00:17:08.26
Viewed collectively,
these findings suggest
00:17:08.82\00:17:11.83
that environment can
either promote or diminish
00:17:11.87\00:17:14.82
the expression of
one's genetic predisposition
00:17:14.86\00:17:17.78
towards weight gain and obesity.
00:17:17.81\00:17:20.16
What is the impact
of physical activity
00:17:21.24\00:17:23.24
or weight gain?
00:17:23.27\00:17:25.09
It has been showed that
the incidents of obesity
00:17:25.13\00:17:27.45
is highest in men and women
who are not physically active
00:17:27.49\00:17:30.67
on a regular basis.
00:17:30.70\00:17:32.34
In contrast,
individuals who reported
00:17:32.92\00:17:35.63
participation in
non-intense physical activity
00:17:35.67\00:17:38.52
were much less
likely to be overweight.
00:17:39.02\00:17:41.29
In one study that followed
over 79,000 people for 10 years,
00:17:42.26\00:17:46.25
it was found that
those who walked for more
00:17:46.69\00:17:49.30
than 4 hours per week
fended off weight gain
00:17:49.34\00:17:51.88
much more effectively
than did sedentary subjects.
00:17:51.92\00:17:55.44
In a similar fashion,
another study of over 9000 women
00:17:55.87\00:17:59.77
and men who were
tracked for longer than a decade
00:17:59.80\00:18:02.86
revealed that
substantial weight gain
00:18:03.35\00:18:05.24
was much more likely
among people who engaged
00:18:05.28\00:18:08.52
in low versus high
amounts of physical activity.
00:18:08.55\00:18:11.76
In fact, over a 2 year
period the risk of becoming
00:18:12.31\00:18:16.13
overweight was
shown to be reduced
00:18:16.16\00:18:17.84
by accumulating just 30
minutes a day of moderate
00:18:18.10\00:18:21.77
physical activity.
00:18:21.80\00:18:23.60
Overall,
00:18:24.91\00:18:26.27
there seems to
be a strong evidence
00:18:26.52\00:18:28.93
that suggests that regular
physical activity is associated
00:18:29.11\00:18:32.04
with a lower risk of
long term weight gain.
00:18:32.07\00:18:34.72
Indeed, regular
physical activity
00:18:35.11\00:18:38.06
and exercise are some
of the best predictors
00:18:38.12\00:18:40.43
of weight loss maintenance
and should be an important part
00:18:40.47\00:18:43.73
of any weight
management program.
00:18:43.76\00:18:45.80
While many people
begin an exercise program
00:18:46.80\00:18:49.06
to lose
substantial amounts of weight,
00:18:49.09\00:18:51.27
it is important to
recognize that physical activity
00:18:52.19\00:18:55.00
can also help to
prevent what is known as
00:18:55.03\00:18:57.95
"Creeping Obesity"
00:18:58.06\00:18:59.83
or the slow,
gradual increase in weight
00:18:59.88\00:19:02.47
that many adults experience
between the ages of 25 and 65.
00:19:02.75\00:19:06.71
As your fitness level increases,
you'll be able to rely
00:19:07.67\00:19:11.41
more and more on
physical activity
00:19:11.44\00:19:13.80
and exercise to produce
the caloric deficit necessary
00:19:13.84\00:19:17.60
to lose weight.
00:19:17.63\00:19:19.33
Once excess weight
has been lost, it is vital
00:19:19.72\00:19:22.45
that you continue
being physically active
00:19:22.48\00:19:25.14
as part of your daily routine,
so that you can maintain
00:19:25.18\00:19:28.64
your new body weight.
00:19:28.67\00:19:30.17
In this regard,
engaging in regular
00:19:30.93\00:19:33.38
physical activity
is a good predictor
00:19:33.42\00:19:35.84
of being able to sustain
weight loss over the long term.
00:19:35.97\00:19:39.54
The validity of this
statement is supported
00:19:40.39\00:19:42.63
by data obtained
from a registry of people
00:19:42.66\00:19:44.87
who have been successful
in losing more than 30 pounds
00:19:44.90\00:19:48.33
and maintaining this weight
loss for more than 1 year.
00:19:48.50\00:19:51.65
While 98% of these
"successful" weight losers
00:19:52.14\00:19:55.33
decreased their caloric
intake, 94% increased their
00:19:55.58\00:19:59.43
physical activity
level and 92% reported
00:19:59.46\00:20:03.03
that they were
continuing to remain active
00:20:03.19\00:20:05.31
to keep their weight
steady. Interestingly,
00:20:05.50\00:20:09.07
those people who were
most successful in preventing
00:20:09.11\00:20:12.14
weight gain from
reoccurring were now exercising
00:20:12.17\00:20:15.17
for at least 1 hour a day.
00:20:15.20\00:20:17.70
What are some of the benefits
of regular physical activity
00:20:18.98\00:20:21.58
and aerobic exercise for
people who are overweight
00:20:21.61\00:20:24.53
or obese?
00:20:24.56\00:20:26.02
First, cardio
respiratory endurance improves,
00:20:26.44\00:20:29.84
meaning that there is
less strain on your heart
00:20:30.15\00:20:32.01
and lungs.
00:20:32.04\00:20:33.25
Second, weight loss leads
to a healthier cholesterol
00:20:33.80\00:20:37.58
and triglyceride profile.
00:20:37.61\00:20:39.99
Third, regular
exercise results in an increase
00:20:40.05\00:20:43.62
in positive self
concept and mood state,
00:20:43.65\00:20:46.19
and decreases
anxiety and depression.
00:20:46.70\00:20:49.41
These psychological benefits
can be of special importance
00:20:49.84\00:20:53.02
to those who are overweight
given the societal pressures
00:20:53.26\00:20:56.49
to be thin.
00:20:56.52\00:20:58.10
Fourth, as pointed out earlier,
moderate physical activity
00:20:58.38\00:21:02.39
can decrease the risk
of a variety of obesity
00:21:02.42\00:21:04.91
related health
problems like heart disease,
00:21:04.94\00:21:07.40
hypertension and cancer.
00:21:07.43\00:21:09.75
With respect for
diabetes, the negative caloric
00:21:10.07\00:21:12.55
balance that results
from physical activity
00:21:12.58\00:21:15.03
and exercise is known to cause
00:21:15.06\00:21:17.24
a rapid reversal
of insulin resistance,
00:21:17.28\00:21:20.00
even before
changes in body composition
00:21:20.45\00:21:22.66
can be measured.
00:21:22.69\00:21:24.43
Performing exercise or
physical activity with others
00:21:24.92\00:21:27.97
can also serve to enhance
the long term maintenance
00:21:28.15\00:21:30.86
of weight loss.
00:21:31.06\00:21:32.71
The next topic that
I want to talk about
00:21:33.69\00:21:36.41
is setting up a
physical activity program
00:21:36.59\00:21:39.35
for overweight
and obese individuals.
00:21:39.39\00:21:42.08
As with anybody
starting a regular program
00:21:42.12\00:21:44.41
of physical activity,
the emphasis should be placed
00:21:44.45\00:21:47.64
on accumulating a minimum
of 30 minutes of moderate
00:21:47.68\00:21:50.84
physical
activity nearly every day.
00:21:50.87\00:21:53.34
Start by taking advantages
of opportunities to incorporate
00:21:53.91\00:21:57.00
physical activity
into your daily schedule.
00:21:57.03\00:21:59.92
As you continue with your
physical activity program,
00:22:00.46\00:22:03.43
you'll begin to lose
weight and improve your strength
00:22:03.68\00:22:06.50
and fitness.
00:22:06.53\00:22:08.02
As this occurs, you'll also
be able to gradually increase
00:22:08.06\00:22:11.83
the length and
intensity of your activity
00:22:11.86\00:22:14.36
to secure even more benefits.
00:22:14.48\00:22:17.03
In this regard,
walking is a good
00:22:17.46\00:22:20.15
physical activity choice
for those who are overweight.
00:22:20.19\00:22:23.93
If you wish to begin
a formal walking program
00:22:24.83\00:22:27.93
and you've been
inactive for a while,
00:22:27.96\00:22:30.28
one approach would be
to walk for 10 minutes
00:22:30.65\00:22:32.95
3 per week, and slowly increase
the duration of activity.
00:22:32.99\00:22:37.06
At some point,
you'll be able to walk
00:22:37.81\00:22:39.68
for 30-45 minutes at
least 3 days per week
00:22:39.72\00:22:42.95
and you'll be well on
your way to eventually being
00:22:43.23\00:22:45.73
active on a daily basis.
00:22:45.76\00:22:48.42
Individuals with BMI
values of 35 of higher,
00:22:48.91\00:22:52.42
might want to consider
performing low to moderate
00:22:52.74\00:22:54.98
intensity, non
weight bearing activities,
00:22:55.01\00:22:57.73
like cycling and swimming,
or other water exercises,
00:22:57.77\00:23:00.96
until progress has
been made in losing weight
00:23:01.37\00:23:03.86
and your functional
capacity has been improved.
00:23:04.19\00:23:06.88
Because those who are
obese are at higher risk
00:23:07.14\00:23:09.55
for cardiovascular disease,
diabetes, and hypertension,
00:23:09.59\00:23:13.51
experts advise
that these individuals
00:23:13.88\00:23:16.02
should consult with a physician
00:23:16.05\00:23:17.84
before beginning a
program of physical activity.
00:23:17.88\00:23:20.80
In the realm of exercise
precautions, potential concerns
00:23:21.23\00:23:24.65
for obese individuals
include heat intolerance,
00:23:24.68\00:23:27.61
movement restrictions,
muscular-skeletal pain
00:23:27.84\00:23:31.36
and injury, muscle
weakness and balance anxiety.
00:23:31.40\00:23:34.89
Given these issues
avoid exercise when
00:23:35.54\00:23:38.21
heat-stress is
high, wear comfortable,
00:23:38.25\00:23:40.65
lose fitting
clothing that breathes,
00:23:40.68\00:23:43.05
start slowly and
progress gradually,
00:23:43.35\00:23:45.93
and purchase good pair
of walking or workout shoes.
00:23:45.99\00:23:49.68
In recent study of obese women
00:23:51.02\00:23:53.62
who had lost weight
over a 4 month period,
00:23:54.18\00:23:56.80
the 33% most active participants
continued losing weight,
00:23:57.03\00:24:01.43
the middle 33%
maintained their weight loss,
00:24:01.63\00:24:04.82
and the 33% least
active subjects gained weight
00:24:04.86\00:24:08.02
steadily throughout the year.
00:24:08.05\00:24:10.02
These data
highlight the importance
00:24:10.34\00:24:12.21
of regular physical
activity in producing long term
00:24:12.25\00:24:15.07
success in weight reduction.
00:24:15.10\00:24:17.29
Knowledge of the
health benefits that come
00:24:18.38\00:24:20.40
from engaging in
daily physical activity
00:24:20.44\00:24:22.43
and exercise however,
00:24:22.46\00:24:24.44
must be coupled with the
motivation and desire to start
00:24:24.57\00:24:28.42
and maintain a regular
program of physical activity.
00:24:28.45\00:24:32.27
I believe what is most
important for each person,
00:24:33.69\00:24:37.52
is that you have to find a
personally meaningful reason
00:24:38.15\00:24:41.65
to adopt and maintain a
physically active lifestyle.
00:24:41.68\00:24:45.15
As I've mentioned
in previous programs,
00:24:46.09\00:24:48.71
for some, it may
be that as you watch
00:24:48.74\00:24:51.33
this series of
programs you'll come to realize
00:24:51.36\00:24:54.95
the sheer
magnitude of health blessings
00:24:54.98\00:24:57.79
that results from being
active on a daily basis,
00:24:57.83\00:25:00.64
or maybe you're not functioning
as well as you used to
00:25:01.50\00:25:04.99
and you want to be able to
perform everyday living tasks
00:25:05.46\00:25:08.86
in a more effective manner.
00:25:09.06\00:25:11.35
A recent health crisis, or scare
00:25:11.77\00:25:13.70
may have gotten your attention,
00:25:13.73\00:25:15.63
and you've begun to
search for a natural way
00:25:16.25\00:25:19.19
to become
healthier and more fit.
00:25:19.22\00:25:22.00
Maybe you're not happy
with the way you look and feel,
00:25:23.19\00:25:26.12
and you're finally ready
to do something about it,
00:25:26.73\00:25:29.56
or perhaps it's
finally dawned on you
00:25:30.19\00:25:32.93
that not only is your
health important to yourself,
00:25:32.97\00:25:35.79
but it's also
important to those who love you
00:25:36.50\00:25:38.92
and depend on you.
00:25:39.31\00:25:41.08
Personally speaking,
00:25:41.92\00:25:43.33
there are a number of
reasons why I like to be
00:25:43.77\00:25:47.00
physically active:
it's fun, it's enjoyable,
00:25:47.03\00:25:50.23
and you know form the earlier
programs that I'm a runner,
00:25:51.27\00:25:53.59
I'm not a very fast
runner, but I enjoy running
00:25:53.62\00:25:56.48
up and down the
roads in Middle Tennessee,
00:25:56.51\00:25:58.70
getting out into the
sunshine and enjoying
00:25:58.74\00:26:00.90
God's creation.
00:26:00.93\00:26:02.47
But I can tell you
that one of the most
00:26:02.67\00:26:04.85
important reasons that motivates
me to be physically active,
00:26:04.89\00:26:07.84
that gets me out
the door each day,
00:26:07.87\00:26:10.23
is that my father died
prematurely of a heart attack
00:26:11.40\00:26:14.54
at the age of 55.
He was very young,
00:26:14.57\00:26:16.96
he had so much more to live for.
00:26:17.10\00:26:19.09
And so, I think about
that each day as I get ready
00:26:19.87\00:26:22.53
to run and realize
that that's something
00:26:22.56\00:26:24.62
that drives me to be active.
00:26:24.65\00:26:27.82
I'm pretty close to that
age, not quite there yet,
00:26:28.43\00:26:31.14
but I'm moving closer and
closer each year, so my plan
00:26:31.17\00:26:33.85
is to get to 55,
look at 55, and to keep
00:26:33.88\00:26:37.92
moving forward because
I've got a tremendous amount
00:26:37.96\00:26:40.55
to live for.
00:26:40.82\00:26:42.30
So I hope today, that the things
00:26:42.34\00:26:44.32
that I've mentioned,
perhaps have touched the chord
00:26:44.36\00:26:47.38
in your life and will act
as a catalyst to motivate you
00:26:47.42\00:26:50.41
to adopt a more
physically active lifestyle.
00:26:50.44\00:26:53.18
In 1 Corinthians 6:19,20
00:26:54.23\00:26:58.98
Paul says the following words:
00:26:59.02\00:27:01.60
"Do you not know that your body
is a temple of the Holy Spirit"
00:27:01.99\00:27:05.38
"within you, which
you have from God. "
00:27:05.41\00:27:09.06
"You are not your own,
you were bought with a price,"
00:27:09.10\00:27:12.67
"so glorify God in your body. "
00:27:13.19\00:27:15.70
What these verses
say to me is that we must
00:27:16.30\00:27:19.45
treat our bodies with care
00:27:19.48\00:27:21.32
because we are God's creation,
00:27:21.85\00:27:24.08
His special creation,
00:27:24.11\00:27:26.07
we mean everything to Him
00:27:26.10\00:27:28.03
and because of that
00:27:28.06\00:27:29.55
it is God's desire that our
bodies remain strong and fit
00:27:29.58\00:27:33.69
so that His
Spirit can live in us
00:27:34.12\00:27:36.32
and guide our decisions.
00:27:36.35\00:27:37.95
God has given each of us
the power of free choice.
00:27:38.24\00:27:41.35
We can decide to
make changes in our lives
00:27:41.38\00:27:43.38
for the better if we want to.
00:27:43.41\00:27:45.35
I pray that the
message that you've heard today
00:27:45.69\00:27:48.82
will help you to take that
first step towards achieving
00:27:49.08\00:27:51.82
higher levels of
wellness and health.
00:27:51.85\00:27:54.19
Remember that ordinary
life is full of fitness
00:27:54.36\00:27:57.19
and activity
opportunities, all we have to do
00:27:57.23\00:28:00.03
is to take hold of them.
00:28:00.08\00:28:02.10
In our next program
we'll be talking about
00:28:02.95\00:28:04.80
the impact of physical
activity in childhood obesity,
00:28:04.84\00:28:08.77
until then keep
moving step by step
00:28:08.87\00:28:12.34
towards better
health and fitness.
00:28:12.56\00:28:14.81