PRAISE GOD... for I am
fearfully and wonderfully made!
00:00:35.63\00:00:39.61
I want to thank you for tuning
in to "Wonderfully Made" today
00:00:39.64\00:00:43.27
My name is Jim Marcum and
I'm a cardiologist with the
00:00:43.30\00:00:45.73
Chattanooga Heart Institute
00:00:45.74\00:00:47.10
And I know there are a lot
of things you could be doing
00:00:47.13\00:00:49.46
with your time today, and I
want to thank you, personally,
00:00:49.49\00:00:52.11
for joining in to
learning more about our bodies
00:00:52.14\00:00:55.51
Today's topic is on exercise.
00:00:55.54\00:00:58.37
We're not just going to explore
the ins and outs of exercise,
00:00:58.40\00:01:01.82
we're going to get at
why people that know exercise
00:01:01.85\00:01:04.37
is so good... what
are some of the reasons
00:01:04.40\00:01:06.61
they don't exercise.
00:01:06.64\00:01:08.31
With me today, I have Dan Miller
00:01:08.34\00:01:11.24
And Dan, I want to thank you for
joining us today... Thank you
00:01:11.27\00:01:14.15
Dan Miller is a businessman
in the Chattanooga area,
00:01:14.18\00:01:18.24
and he's also a
healthcare consumer
00:01:18.27\00:01:21.91
And, I think it's
always very interesting to have
00:01:21.92\00:01:24.91
a nonmedical person
discuss some of these issues
00:01:24.92\00:01:27.62
because I think it
sort of takes it home to our
00:01:27.65\00:01:29.56
listening audience
00:01:29.59\00:01:30.81
And, Dan, I heard that you
have just bought a treadmill
00:01:30.84\00:01:34.54
What led you to that decision?
00:01:34.57\00:01:36.37
Besides the fact that a
good friend of mine kept
00:01:36.40\00:01:40.08
harassing me about buying one...
00:01:40.11\00:01:42.50
I had gotten to
the point in my life...
00:01:42.51\00:01:45.51
I'm 44 years old,
with 2 children, married
00:01:45.54\00:01:50.54
and I had gotten to
the point in my life
00:01:50.57\00:01:53.39
where I had quit exercising
00:01:53.42\00:01:55.49
Our life was so busy,
that I did not have time for
00:01:55.52\00:01:58.96
exercise in my life
00:01:58.99\00:02:00.83
And so, we went out
and purchased a treadmill
00:02:00.86\00:02:04.91
specifically to give me
the capability of exercising
00:02:04.94\00:02:12.63
in our house... not
having to go somewhere
00:02:12.66\00:02:15.75
...first thing in the
morning, you get up and do it
00:02:15.78\00:02:18.05
and take care of it,
then you can finish your day
00:02:18.08\00:02:20.25
and not have to worry about
anything as far as scheduling
00:02:20.28\00:02:23.60
Now do you think you're
being a little bit too hard on
00:02:23.63\00:02:26.03
yourself saying that you
gave up an exercise program
00:02:26.06\00:02:29.27
because it's not so much
exercising, it the movement
00:02:29.30\00:02:31.94
Were you not moving at all?
00:02:31.97\00:02:33.22
It's the movement
that counts during the day.
00:02:33.25\00:02:35.90
You do, but you don't
get as much cardiovascular...
00:02:35.93\00:02:42.26
Yes, movement is a
good way to look at it
00:02:42.29\00:02:45.44
but cardiovascular-wise,
I was not getting
00:02:45.47\00:02:48.55
anything from that standpoint
00:02:48.58\00:02:50.56
I heard of a company
recently that they saw all their
00:02:50.59\00:02:53.94
employees keep gaining
weight and become more healthy
00:02:53.97\00:02:56.08
and they had to pay
these insurance plans
00:02:56.11\00:02:58.46
And what they did was
they moved their parking lot
00:02:58.49\00:03:00.90
about a quarter of a mile
away and FORCED their employees
00:03:00.93\00:03:04.57
to walk in everyday, as
a source of lowering their
00:03:04.60\00:03:07.01
insurance
premiums... A good idea!
00:03:07.04\00:03:08.74
Lots of good ideas...
00:03:08.77\00:03:09.80
And we're going to talk
today about this topic...
00:03:09.83\00:03:12.71
Why people don't exercise?
00:03:12.74\00:03:14.12
An interesting statistic I would
like to throw out there today
00:03:14.15\00:03:17.53
is there was a study
done not too long ago
00:03:17.56\00:03:21.23
...and I think researchers
at the University of Tennessee
00:03:21.26\00:03:24.03
somewhere did this study
00:03:24.06\00:03:25.30
And they measured how
many steps different groups
00:03:25.33\00:03:28.97
of people took in a day...
as movement, as exercise. Right
00:03:29.00\00:03:32.25
And what got them interested
in this, is through the years
00:03:32.28\00:03:34.82
Americans have
walked less and less
00:03:34.85\00:03:37.94
And I'm not sure if that's
the case if you're watching
00:03:37.97\00:03:40.22
worldwide, but as cultures
have become Westernized,
00:03:40.23\00:03:43.08
people drive their cars... Right
00:03:43.11\00:03:45.17
They have things to
mechanically do things...
00:03:45.20\00:03:47.45
they don't move as much.
00:03:47.48\00:03:49.11
Even at the store,
we don't move as much.
00:03:49.14\00:03:52.12
So they did this study, and
they found out that in the Amish
00:03:52.15\00:03:55.32
An Amish man in
the course of the day,
00:03:55.35\00:03:58.50
took an average
of 18,000 steps...
00:03:58.53\00:04:02.27
18,000 steps is what they
took in a day... doing whatever
00:04:02.30\00:04:05.96
And this is a group that
really they don't depend on
00:04:05.99\00:04:09.79
Westernized
machineries or things like that
00:04:09.82\00:04:12.46
And then they compared
it to a United States man
00:04:12.49\00:04:15.81
And guess how many, an
average United States man
00:04:15.84\00:04:18.59
took in a day? 1,500...
00:04:18.62\00:04:20.51
Well, it was a
little bit more than that...
00:04:20.54\00:04:21.80
They came in at 5,000
00:04:21.83\00:04:23.63
So, but that's
nearly 3 times more movement
00:04:23.64\00:04:27.38
in a day, and it
just amazed me at that
00:04:27.41\00:04:31.12
And I think today,
everyone knows about exercise,
00:04:31.15\00:04:34.96
and that fact
that it's good for you
00:04:34.97\00:04:36.51
But we're going to explore
what it takes to motivate
00:04:36.54\00:04:39.60
a person to actually
get up and DO something
00:04:39.63\00:04:43.03
Now what was the
final straw that said...
00:04:43.06\00:04:46.90
"I'm going to get up and do it?"
00:04:46.93\00:04:48.28
And is it
something you can do at once,
00:04:48.31\00:04:50.42
or is it sort of you
are evolving into this?
00:04:50.45\00:04:52.51
Well, for myself, it was
kind of interesting because
00:04:52.54\00:04:58.32
we live out in the country...
00:04:58.35\00:05:01.61
we've got a long driveway,
00:05:01.64\00:05:03.82
and I would be pulling our trash
out to put it out every week
00:05:03.85\00:05:08.96
Oh, you didn't carry it out...
00:05:08.99\00:05:10.18
By the time I get up to
the end of the driveway,
00:05:10.21\00:05:13.53
I'm out of breath
00:05:13.56\00:05:15.07
So, you know,
just things like that
00:05:15.10\00:05:18.42
REALLY start making you wonder
00:05:18.45\00:05:20.55
if you are exercising enough
00:05:20.58\00:05:22.86
And, you know, when
you're panting all the way back
00:05:22.89\00:05:25.87
it's a pretty sure indicator
that you're not getting
00:05:25.90\00:05:28.80
enough cardiovascular exercise
00:05:28.83\00:05:30.75
Sure, so that's a good
indicator Can't breathe... Right
00:05:30.78\00:05:33.62
We've collected a bunch
of questions about exercise
00:05:33.65\00:05:38.65
from all over the place,
and we're going to answer
00:05:38.68\00:05:41.42
some of these
people's questions specifically
00:05:41.45\00:05:44.05
focusing on how do we get
people moving more... Right
00:05:44.08\00:05:47.17
And our first question is
from Patti in Nebraska... Okay
00:05:47.20\00:05:52.22
She says, "I've heard
that exercise can lower your
00:05:52.23\00:05:56.33
blood pressure... Is
there any truth to that?"
00:05:56.36\00:05:59.29
Absolutely! And I think one of
the first things we need to do
00:05:59.32\00:06:03.42
is... we need to
view exercise as treatment
00:06:03.45\00:06:06.97
It's treatment
for blood pressure
00:06:07.00\00:06:08.62
It's treatment for diabetes
00:06:08.65\00:06:09.98
It's treatment for depression,
overweight... Exactly
00:06:10.01\00:06:12.08
It's treatment for everything
00:06:12.11\00:06:14.90
A recent study in the
"Archives Internal Medicine"
00:06:14.93\00:06:17.15
compared taking an
antidepressant with exercise
00:06:17.18\00:06:20.47
And the people that did
exercise had much better levels
00:06:20.50\00:06:24.51
You know, and
with the medication,
00:06:24.54\00:06:25.87
that changes the
chemicals in the body... Right
00:06:25.90\00:06:28.31
Well, so does exercise!
00:06:28.34\00:06:29.96
Let me show the first
graphic that we have today
00:06:29.99\00:06:32.52
about exercise...
00:06:32.55\00:06:34.64
The benefits of exercise...
these are just a few...
00:06:34.65\00:06:37.99
1. They lower the
blood pressure, and they make
00:06:38.02\00:06:39.87
a substance go up that's very
helpful.. those are "endorphins"
00:06:39.90\00:06:43.28
Those are the feel-good
euphoric substances that happen
00:06:43.31\00:06:47.19
They decrease your LDL
cholesterol.. that's the bad one
00:06:47.22\00:06:51.03
They increase
the HDL cholesterol
00:06:51.06\00:06:53.79
It's helpful to
diabetics, it decreases obesity,
00:06:53.82\00:06:59.02
AND, it's a treatment
for depression/anxiety
00:06:59.05\00:07:01.60
So, Patti, exercise not
only lowers your blood pressure,
00:07:01.63\00:07:06.30
but does many other things
including the immune system
00:07:06.33\00:07:09.15
It makes it stronger, lowers
the risk of breast, prostate,
00:07:09.18\00:07:12.60
and colon cancer
00:07:12.61\00:07:13.67
And it makes another substance
go up called "nitrous oxide"
00:07:13.70\00:07:18.03
Now nitrous oxide is a
very valuable substance that
00:07:18.06\00:07:21.34
helps prevent heart attacks,
00:07:21.37\00:07:22.81
and it helps make the arteries
bigger, so it's very helpful
00:07:22.84\00:07:25.75
And we get all of that,
just by exercising... Right
00:07:25.78\00:07:28.77
Now you couldn't take a pill
with that many good chemicals
00:07:28.80\00:07:31.34
in it, could
you? I can't imagine
00:07:31.37\00:07:33.21
Now side effects, there
are side effects to exercise
00:07:33.24\00:07:35.48
Now you started
your exercise program...
00:07:35.51\00:07:36.75
What are the side effects?
00:07:36.76\00:07:37.88
Let's see, joint
pain... I was very sore,
00:07:37.91\00:07:44.69
extremely sore
for the first week
00:07:44.72\00:07:46.76
I got to the point where I
didn't even WANT to exercise
00:07:46.79\00:07:50.36
the next day,
because I was so sore,
00:07:50.39\00:07:53.10
and it was hard to get started.
00:07:53.13\00:07:57.94
You know, everyone
says after you exercise,
00:07:57.97\00:08:00.12
did you feel the
chemicals change in your body
00:08:00.15\00:08:02.50
Did you have that endorphins...
00:08:02.53\00:08:03.86
Did you feel like
relaxed-feeling, the euphoria
00:08:03.89\00:08:07.43
that comes on
people after they exercise?
00:08:07.46\00:08:09.78
Did you actually have that?
00:08:09.79\00:08:10.86
I think I had the
exhaustion that came with going
00:08:10.89\00:08:13.14
3 or 4 miles to start off with
00:08:13.17\00:08:14.89
...So I kind of
started out too much, too fast
00:08:14.92\00:08:18.16
But, yes, I did... it
made you feel really good
00:08:18.19\00:08:20.80
and very positive about
yourself and makes you feel
00:08:20.83\00:08:23.67
like you've accomplished
something. And you did.. Right
00:08:23.70\00:08:26.00
Let's move on to the
next question here...
00:08:26.99\00:08:28.84
The next question comes
from Miranda, in South Carolina
00:08:28.87\00:08:32.91
and she says, "The gym I
go to recommends exercising
00:08:32.94\00:08:38.38
30 minutes 3 times a
week, is this correct?"
00:08:38.39\00:08:42.85
Well exercise is
movement, movement is exercise
00:08:42.88\00:08:48.47
It doesn't necessarily
have to be on a Stairmaster
00:08:48.50\00:08:50.33
It can be walking
chairs... It can be pushing
00:08:50.34\00:08:51.48
It can be doing
lots of different things
00:08:52.30\00:08:54.58
But 30 minutes 3 times a
week, Miranda, that's good!
00:08:54.61\00:08:57.40
But what we're
recommending now...
00:08:57.43\00:08:59.41
is according to
where you want to go
00:08:59.42\00:09:01.55
...30 minutes every day would be
a minimum of where we want to go
00:09:01.58\00:09:04.19
Now, why is it EVERY DAY?
00:09:04.83\00:09:06.24
Well, if we're thinking of
exercising like a medication
00:09:06.27\00:09:09.77
or chemicals...
00:09:09.80\00:09:11.42
...we lose the effective
exercise after a period of time
00:09:11.45\00:09:14.11
That's why we need to do a
little bit of exercise every day
00:09:14.14\00:09:16.84
Now, of course, as we build
up exercise, we can actually
00:09:16.85\00:09:21.02
improve our physiology,
even greater than this
00:09:21.05\00:09:24.67
But I'm starting out
with telling people...
00:09:24.70\00:09:26.26
Let's work up to
30 minutes every day
00:09:26.29\00:09:28.86
Does it matter
WHAT they're doing?
00:09:28.89\00:09:30.78
No... Just
something Or movement... Right
00:09:30.81\00:09:33.15
Swimming, walking...
00:09:33.18\00:09:34.47
We have people in a wheelchair
that just move their arms
00:09:34.50\00:09:36.96
because, remember, it's
increasing the heart rate
00:09:36.99\00:09:39.15
that we see the
beneficial effects
00:09:39.16\00:09:42.02
And if you're not exercising
now it takes, what? 30 days to
00:09:42.05\00:09:44.89
create a consistent cycle
00:09:44.92\00:09:48.90
Oh, it's a habit like any habit
00:09:48.93\00:09:52.33
You get in a good habit... Right
00:09:52.36\00:09:54.02
All righty, our next question
is from Roy, in Rhode Island
00:09:54.05\00:10:02.01
He says, "Dr. Marcum,
I know exercise is good,
00:10:02.04\00:10:05.94
but I just cannot make it
to the gym"... That's typical
00:10:05.97\00:10:10.98
"I need help
motivating myself. "
00:10:11.01\00:10:13.15
"I pray, but I
still am not exercising. "
00:10:13.18\00:10:16.15
"Do you have any suggestions?"
00:10:16.18\00:10:18.98
Well, I have a few
suggestions, Roy...
00:10:19.01\00:10:22.50
First of all, you know,
you don't necessarily have
00:10:22.53\00:10:26.59
to go to the gym... if it's
going to the gym you want to
00:10:26.62\00:10:29.24
You can come up with an
exercise program at home
00:10:29.27\00:10:31.46
For instance, what I've been
doing is.. I walk on a treadmill
00:10:31.49\00:10:35.05
while I watch a
video, or have a devotion
00:10:35.08\00:10:37.76
You can get 2 things
done at once... Right
00:10:37.79\00:10:40.10
Exercise can be...
including parking your car
00:10:40.13\00:10:42.76
further away from where you have
to go, and walking into work
00:10:42.79\00:10:46.04
It could be walking the stairs
instead of taking the elevators
00:10:46.05\00:10:50.59
There are a lot of different
forms, so don't box yourself in,
00:10:50.62\00:10:53.65
Roy, just thinking
you have to go to the gym.
00:10:53.68\00:10:55.76
The second thing I would
sort of move you toward is
00:10:55.79\00:10:59.14
see exercise as part of
being a good steward of what
00:10:59.17\00:11:02.78
God has given
you... Your body. Exactly!
00:11:02.81\00:11:05.48
God has given us a body as
a gift, and He expects us to
00:11:05.51\00:11:08.77
take care of it.
Really, it's an expectation
00:11:08.80\00:11:11.92
It's our
responsibility. Correct!
00:11:11.95\00:11:13.66
You wouldn't leave the
house without having your kids
00:11:13.69\00:11:16.37
looked at, would you Dan?
No. You would make arrangements!
00:11:16.41\00:11:19.45
Well, the same with your
body... This body is given to us
00:11:19.48\00:11:21.49
We have to make
some arrangements...
00:11:21.52\00:11:23.40
And sort of make
that mental picture...
00:11:23.43\00:11:25.28
You know, every day it's
expected of me as part of
00:11:25.31\00:11:27.88
what I do... is to
exercise, and start SOMEWHERE!
00:11:27.91\00:11:31.30
And try to stick with it
00:11:31.33\00:11:32.40
And as you do
this, continue to pray
00:11:32.43\00:11:35.61
Why do you think
prayer is important?
00:11:35.64\00:11:37.47
Well... Can we
get power, you know?
00:11:37.50\00:11:40.95
I think prayer is
important in a lot of ways,
00:11:40.96\00:11:43.96
prayer is important,
from that aspect... Yes
00:11:43.99\00:11:48.05
I think that that's getting the
Holy Spirit to give us the power
00:11:48.08\00:11:50.91
I think we can't
make these changes...
00:11:51.76\00:11:53.39
You know, these bad habits,
these pathways that we do
00:11:53.42\00:11:55.97
every year, unless
we have EXTRA power
00:11:56.00\00:11:58.25
And I think that's
great, Roy, that you're praying
00:11:58.28\00:12:00.18
And I would keep doing
that... pray for the Holy Spirit
00:12:00.21\00:12:02.38
to get you out there
every day doing something,
00:12:02.39\00:12:05.07
some type of movement.
00:12:05.10\00:12:06.48
And helping motivate himself...
00:12:06.51\00:12:09.34
That's something that initially
when you get out and start
00:12:09.37\00:12:12.83
doing it, you'll
motivate yourself automatically
00:12:12.86\00:12:16.80
For instance, when I got on
the treadmill the next time,
00:12:16.84\00:12:21.14
it was easier to do
it the next day because I
00:12:21.17\00:12:23.93
felt sore, so I knew something
was working from that direction
00:12:23.96\00:12:30.10
And after a while,
Roy, someone might tell you
00:12:30.13\00:12:32.16
that you look better!
00:12:32.19\00:12:34.32
You know, you look
better You look more alive
00:12:34.35\00:12:36.48
And all these chemicals
are going to make you smarter,
00:12:36.51\00:12:39.72
you're going to be
just less depressed,
00:12:39.75\00:12:42.07
you're going to be happier!
00:12:42.10\00:12:43.92
I mean if you just keep
going over these good effects
00:12:43.93\00:12:46.57
and if you just think
about those, rather than make
00:12:46.60\00:12:49.08
the excuses, I think you
could have your exercise done
00:12:49.09\00:12:51.47
A side benefit from all of this
is that it gives you a great
00:12:51.50\00:12:54.68
attitude, and when it comes to
exercising and different things
00:12:54.71\00:12:58.52
in your life,
having a great attitude
00:12:58.55\00:13:00.54
is the #1 thing... I think
00:13:00.55\00:13:02.71
I think so too... it's
very important, very important
00:13:02.74\00:13:04.61
Well let's move on
to the next one here...
00:13:04.64\00:13:06.41
All right, Martin,
from Kentucky says...
00:13:06.44\00:13:11.00
"My doctor asked me
get an exercise stress test
00:13:11.01\00:13:14.47
before I start
an exercise program"
00:13:14.50\00:13:17.57
"I did have a stent placed
in my right coronary artery
00:13:17.58\00:13:22.00
2 years ago. " I
plan on taking it easy"
00:13:22.03\00:13:25.85
"Do you think I really
need to have a stress test?"
00:13:25.88\00:13:29.63
Well, Martin, I would
do a stress test just for
00:13:29.67\00:13:33.39
peace of mind.
00:13:33.42\00:13:35.58
At one time, you had an
artery that was clogged up with
00:13:35.61\00:13:38.22
cholesterol, and
it was so clogged up,
00:13:38.25\00:13:40.78
that it needed to have a
stent, which is a special device
00:13:40.79\00:13:43.56
to allow more blood
flow go through that artery
00:13:43.59\00:13:46.69
Those stents don't
stay open 100% of the time
00:13:46.72\00:13:51.50
And if you got in an
exercise program and noticing
00:13:51.53\00:13:54.03
you were having pain, or
discomfort, you could actually
00:13:54.06\00:13:56.50
do more damage
00:13:56.53\00:13:57.91
And also, some people
might have disease in their body
00:13:57.94\00:14:00.55
that they don't even know about
00:14:00.58\00:14:02.25
So before starting
an exercising program,
00:14:02.28\00:14:04.50
I would at least make
sure you can't harm yourself
00:14:04.53\00:14:06.83
...you're not going to
precipitate what we call
00:14:06.86\00:14:09.52
angina, or chest pain,
or funny heart rhythms,
00:14:09.55\00:14:11.79
or make things a lot worse
00:14:11.82\00:14:13.61
So, Martin, on this one,
I would say I really think
00:14:13.64\00:14:16.97
on this one, you need to
have a stress test before
00:14:17.00\00:14:19.30
you start an exercise program.
00:14:19.33\00:14:20.68
Are there different
kinds of stress tests?
00:14:20.71\00:14:22.69
Lots of different types...
00:14:22.72\00:14:23.93
One test that we do...
00:14:23.96\00:14:25.52
we put stress on the
heart in different ways...
00:14:25.56\00:14:27.62
One is we walk on a treadmill.
That can put stress on the heart
00:14:27.66\00:14:30.78
while we look at the EKG,
00:14:30.81\00:14:32.33
And we also have special
chemicals we could put that
00:14:32.36\00:14:34.86
go throughout the body, and we
can look at the heart function
00:14:34.89\00:14:36.87
If you can't walk at
all, and that's too strenuous,
00:14:36.90\00:14:39.47
we have certain chemicals.
00:14:39.50\00:14:40.82
Some people might
start a swimming program,
00:14:40.83\00:14:42.82
and they're not
able to walk because
00:14:42.85\00:14:44.01
their legs are bad,
their joints are bad...
00:14:44.05\00:14:46.69
Those people benefit
from exercise the MOST
00:14:46.72\00:14:49.33
The people that are frail,
they have the MOST benefits
00:14:49.36\00:14:51.99
So then, we might give a
chemical to stress the heart,
00:14:52.02\00:14:54.15
and then look at the EKG
and the strength of the heart
00:14:54.18\00:14:57.00
with chemicals and nuclear
cameras and echocardiogram
00:14:57.03\00:15:00.28
We can do ALL this to
see if it's safe for you to
00:15:00.31\00:15:02.57
start an exercise program.
00:15:02.60\00:15:04.14
So it's a "yes" for Roy,
and that was a good question!
00:15:04.17\00:15:08.33
#5... is calling
from New Hampshire
00:15:08.36\00:15:12.79
"What do you consider
the best form of exercise?"
00:15:12.82\00:15:15.86
Okay, now this is a
very personal question
00:15:15.89\00:15:18.97
and I guess for our listening
audience, just getting out
00:15:19.00\00:15:22.27
and moving is counting
for something, but for me...
00:15:22.30\00:15:25.60
the best one for me, is
just good old walking...
00:15:25.63\00:15:28.14
Good old walking,
getting out there and walking
00:15:28.15\00:15:30.34
But some people like to swim,
and that's probably the most
00:15:30.35\00:15:33.63
perfect exercise as far as
relieving stress from the joints
00:15:33.66\00:15:37.62
It also helps other
things by relaxing muscles
00:15:37.65\00:15:40.95
Let me bring up our
second graphic here that will
00:15:40.98\00:15:44.85
explore this a
little bit further...
00:15:44.88\00:15:47.24
This is how
Americans say they exercise...
00:15:47.27\00:15:50.85
You know, I told you
walking was MY favorite...
00:15:50.88\00:15:52.89
Well 69% of Americans
say walking is their favorite
00:15:52.92\00:15:56.17
See graphic...
00:15:56.20\00:15:57.99
Swimming is 21%... I think
a lot that is not everyone has
00:16:06.67\00:16:09.93
access to water
00:16:09.96\00:16:13.62
Some Americans say they
exercise by playing sports
00:16:13.65\00:16:16.95
18% hiking...
00:16:16.98\00:16:20.22
And a favorite
of many is golfing
00:16:20.25\00:16:22.48
As long as you're
walking the course...
00:16:22.51\00:16:24.44
As long as you're
walking the course... Right,
00:16:24.47\00:16:25.93
not going up there
00:16:25.96\00:16:27.19
So those are the ways that
Americans say they exercise
00:16:27.22\00:16:29.95
So, Colin, the thing that
I like the best, as far as
00:16:29.98\00:16:32.92
exercise is just
good old walking!
00:16:32.95\00:16:36.71
And, you know,
everybody is different
00:16:36.74\00:16:39.10
when it comes to exercise
00:16:39.13\00:16:40.34
But you have to
pick one off the list,
00:16:40.38\00:16:41.64
or even make one up yourself...
00:16:41.68\00:16:43.34
We talked to somebody this
afternoon that rides horses
00:16:43.37\00:16:45.29
Riding horses is a form of
exercise. How is that exercise?
00:16:45.32\00:16:47.74
Well, let me ask you this...
00:16:48.75\00:16:50.24
If you go on a
10-mile horse ride,
00:16:50.27\00:16:53.21
and get off and you're sore,
00:16:53.24\00:16:56.25
is that an indication
of exercising your muscles
00:16:56.28\00:16:58.93
that you haven't been using?
00:16:58.96\00:17:00.51
I guess so! I would think so...
00:17:00.54\00:17:02.21
I guess if your
heart rate goes up,
00:17:02.24\00:17:03.56
it could be considered exercise
00:17:03.59\00:17:05.29
I guess we need to
add that to the list
00:17:05.32\00:17:07.11
0.001% of Americans
ride horses as daily exercise
00:17:07.14\00:17:12.81
How about riding in your car?
00:17:12.84\00:17:14.63
Can that be exercise?
00:17:14.66\00:17:15.91
Well, we've talked about
developing different things
00:17:15.94\00:17:18.67
to do, you know,
at your computer,
00:17:18.70\00:17:20.83
and in forms like
that... Cybercise! Yes
00:17:20.84\00:17:23.63
Maybe you could
squeeze a bag at the computer
00:17:23.66\00:17:26.02
Or at the steering wheel...
00:17:26.05\00:17:28.43
I've had people that do some
weights at the steering wheel
00:17:28.46\00:17:30.60
...But I want people
concentrating on the road
00:17:30.63\00:17:32.49
when they're driving
00:17:32.52\00:17:36.71
Next question is
from Sheri in Florida
00:17:36.74\00:17:39.39
Her question is this...
00:17:39.42\00:17:41.25
"I am the only one who
exercises in my family"
00:17:41.28\00:17:43.99
"They ALL make fun of me when I
leave the house to go exercise"
00:17:44.02\00:17:48.89
"Some say I smell and look
disheveled because of this"
00:17:48.92\00:17:53.15
"They KNOW they should get
off the couch, and come with me"
00:17:53.16\00:17:57.62
"Why don't people exercise when
they know that they should?"
00:17:57.65\00:18:02.61
Boy, these questions are
getting harder and harder!
00:18:02.64\00:18:06.01
Sheri, talking to your
family about why they're not
00:18:06.04\00:18:09.07
exercising when
they know they should...
00:18:09.10\00:18:11.18
Boy, where do I start?
00:18:11.21\00:18:12.74
Why doesn't anybody do something
they know they should do?
00:18:12.77\00:18:16.75
You know... denial,
laziness, bad habits, I guess
00:18:16.78\00:18:20.96
...procrastination
00:18:20.99\00:18:22.41
Bad habits would be the #1.
00:18:22.42\00:18:24.47
Let's put up another graphic
here that might help answer
00:18:24.50\00:18:27.31
this question a little bit
about why Sheri's family might
00:18:27.34\00:18:30.14
not be doing
what they need to do
00:18:30.17\00:18:32.69
These are reasons other
people give why they don't
00:18:32.72\00:18:36.87
exercise, and, Sheri, maybe your
family might be doing this...
00:18:36.90\00:18:39.36
...65% say they
don't have enough time...
00:18:39.39\00:18:43.68
Health reasons - 34%, yet
those people benefit the most
00:18:43.71\00:18:48.71
the ones with health problems
00:18:48.74\00:18:49.98
Some people say
it's just boring!
00:18:50.01\00:18:52.83
No place to exercise 24%.
17% say it's just too expensive
00:18:52.86\00:18:59.93
for exercising, and
that's not a very good argument
00:18:59.96\00:19:03.06
I don't think... that's 17%
00:19:03.09\00:19:05.60
So it might be that your
family is making some of those
00:19:05.61\00:19:08.51
excuses, but I think that's
just what it is... an excuse
00:19:08.54\00:19:11.68
Correct... and, you
know, excuses can be anything
00:19:11.71\00:19:15.50
because I did that
forever... I made excuses as to
00:19:15.53\00:19:19.35
why I didn't have the time,
or whatever to get out and do
00:19:19.38\00:19:22.83
some exercise
00:19:22.86\00:19:23.85
But, Sheri, I guess a
couple of things you could do is
00:19:23.88\00:19:26.36
you could tell them
out of love, and say...
00:19:26.39\00:19:28.10
"Listen, I love you guys, I
want you to have a better life
00:19:28.13\00:19:31.52
I want you to feel
better, look better...
00:19:31.55\00:19:33.90
I want you to live
longer, have less wrinkles,
00:19:33.93\00:19:36.45
sleep better at night,
and I'm praying that the
00:19:36.48\00:19:38.69
Holy Spirit will come
into your life, and motivate
00:19:38.72\00:19:41.25
you to do something"
00:19:41.28\00:19:42.34
Maybe THAT might
be a place to start.
00:19:42.37\00:19:45.03
And I would say, as far as the
smell and the disheveled look,
00:19:45.06\00:19:48.49
that's just something they're
going to have to deal with
00:19:48.52\00:19:50.24
because exercise brings on
sweat... Not for some people!
00:19:50.27\00:19:52.98
Well, I don't sweat, but...
00:19:53.95\00:19:55.95
I've seen some people that
look great when they exercise
00:19:55.98\00:19:58.70
And that's another good
argument for swimming... Right
00:19:58.73\00:20:01.58
You know, swimming, you
don't ... I guess you sweat
00:20:01.61\00:20:03.78
when you swim, but it
doesn't stay on you very long
00:20:03.81\00:20:07.22
does it? Yes...
How about the horse?
00:20:07.25\00:20:08.54
Do the
horse-exercisers get disheveled?
00:20:08.57\00:20:14.20
I'm going to have to look
into that a little bit more
00:20:14.23\00:20:16.35
Let move to the next
question. All righty!
00:20:16.38\00:20:18.33
This question is
from Chris, in Delaware
00:20:18.36\00:20:22.46
The question says...
00:20:22.49\00:20:26.01
"I am a
48-year-old former athlete"
00:20:26.04\00:20:29.87
It doesn't say what kind...
00:20:29.90\00:20:31.82
It says, "I still
compete in racquetball. "
00:20:31.85\00:20:34.34
"Lately, my friends have
been giving me a hard time
00:20:34.37\00:20:36.82
because they say I'm
going to have a serious injury
00:20:36.85\00:20:40.17
that will ruin my quality
of life, and perhaps even my
00:20:40.20\00:20:43.44
career" "What
approach would you take
00:20:43.45\00:20:45.90
in my stage of life?"
00:20:45.93\00:20:47.91
Wow! These exercise questions
are some of the hardest
00:20:47.94\00:20:52.45
ones I've got...
00:20:52.48\00:20:54.05
And that's interesting because
every so often, you know,
00:20:54.08\00:20:58.84
I'm in my 40s now too, and I
admit that playing these sports
00:20:58.87\00:21:03.12
help me feel
like I'm not aging...
00:21:03.15\00:21:05.45
It makes me
feel like I'm younger
00:21:05.48\00:21:07.27
When I go out and play
some basketball, I feel like
00:21:07.30\00:21:09.47
I'm beating time a little bit.
00:21:09.50\00:21:11.36
But the body is aging, and these
become more and more dangerous
00:21:11.39\00:21:15.11
and the chance of
pulling a muscle, or rupturing
00:21:15.14\00:21:18.64
a ligament in the knee,
or throwing a shoulder out
00:21:18.67\00:21:22.25
You've already said... just
a little bit of walking caused
00:21:22.28\00:21:24.49
these things to happen Correct
00:21:24.52\00:21:26.06
As the parts age, there's
a greater chance of having
00:21:26.07\00:21:30.29
them fall apart Right
00:21:30.32\00:21:32.16
So I think, the
approach that I would take is
00:21:32.19\00:21:36.58
I wouldn't do anything that
would cause a serious injury
00:21:36.61\00:21:39.49
You have too many people
depending on you, it looks like
00:21:39.52\00:21:41.84
You know, a former athlete...
00:21:41.87\00:21:43.11
Well, I mean, you'll
always be a former athlete
00:21:43.14\00:21:45.49
Just because you're
not playing racquetball,
00:21:45.52\00:21:47.72
doesn't mean you're
still not athletic... Right
00:21:47.75\00:21:49.67
So I would sort of try to
work more towards safer things
00:21:49.70\00:21:53.67
And let me throw up
the next graphic here
00:21:53.70\00:21:57.02
to sort of address
some of these issues that
00:21:57.05\00:21:59.22
we're talking about
for Chris from Delaware
00:21:59.23\00:22:03.83
Now, we talked about what
Chris does is play racquetball
00:22:03.86\00:22:09.14
but you can be an athlete
and get exercise and movement
00:22:09.15\00:22:11.95
in a number of other ways
00:22:11.98\00:22:14.29
And these are just
calories burned in a minute
00:22:14.32\00:22:16.90
doing various activities...
00:22:16.93\00:22:18.72
Now, the top
says 120 pound person,
00:22:18.75\00:22:22.01
and the bottom
is 180 pound person
00:22:22.02\00:22:24.11
but notice... running
11.4 calories in a minute
00:22:24.14\00:22:27.84
As you, of course, weight
more, you burn more calories...
00:22:27.87\00:22:30.74
jogging, swimming...
Swimming is very good
00:22:30.77\00:22:34.07
Brisk walking 9.7 Now
brisk walking is very safe
00:22:34.10\00:22:38.01
Look at cycling.
Cycling is up there pretty high
00:22:38.02\00:22:40.05
a 180 pound person would
burn 8.2 calories in a minute
00:22:40.08\00:22:44.38
Working with
weights... not as much,
00:22:44.39\00:22:46.71
And we'll talk about
weights more as a form of
00:22:46.72\00:22:49.06
exercise in a minute...
00:22:49.09\00:22:50.36
Hiking 6.7, and just
sitting look at calories
00:22:50.39\00:22:54.97
burned in a minute by
just sitting here is 1.7
00:22:55.00\00:22:57.25
So I'm getting
thinner as we speak...
00:22:57.28\00:22:59.08
As long as you don't take
in a lot, you will get thinner
00:22:59.11\00:23:04.03
...that's one
thing that will happen!
00:23:04.04\00:23:06.04
Let's think here a
minute about this weightlifting
00:23:06.07\00:23:11.22
as a form of exercising
00:23:11.25\00:23:12.83
A lot of people enjoy
lifting weights we saw on this
00:23:12.86\00:23:16.57
And I think
weightlifting is great,
00:23:16.60\00:23:18.47
but as a cardiologist, we
sort of are a little bit leery
00:23:18.50\00:23:22.18
of people lifting weights
00:23:22.21\00:23:23.57
And what gets us... is
when we get that BIG STRAIN,
00:23:23.60\00:23:27.04
and that big strain down,
and that BIG PUSHING that we do
00:23:27.07\00:23:30.71
That had surges
in blood pressures,
00:23:30.72\00:23:33.49
and that surges in
blood pressures really
00:23:33.52\00:23:36.05
bother us sometimes,
and it's not sustained
00:23:36.08\00:23:40.60
I recommend in an
exercise program...
00:23:40.63\00:23:42.12
I'm not a big, heavy
weightlifter... Right
00:23:42.15\00:23:44.35
Now the benefits to weight
training in an exercise program
00:23:44.38\00:23:48.04
is when you do
weights, you burn more calories
00:23:48.05\00:23:51.15
per amount of time, than
you would do aerobics... Correct
00:23:51.18\00:23:53.96
So I think there should
be a combination of both
00:23:53.99\00:23:56.95
weight training and aerobics
here in doing weight training
00:23:56.98\00:24:01.91
So I hope that
answered your question, Chris
00:24:01.94\00:24:04.32
I've got one
other question also...
00:24:04.35\00:24:08.46
You and I spoke about this
last week, about the basketball
00:24:08.49\00:24:12.71
Sometimes our ego gets
in the way of things also
00:24:12.74\00:24:17.53
and you have to,
as you get older,
00:24:17.54\00:24:19.73
step back and take a look
at reality and what actually is
00:24:19.76\00:24:24.03
your life at this point
in time, and how your life
00:24:24.06\00:24:28.03
will be affected by
being injured like that.
00:24:28.06\00:24:31.32
Well, you know, I've seen
a lot of people that will...
00:24:31.35\00:24:35.46
and you've seen this
too... they haven't done
00:24:35.47\00:24:37.30
a sport or activity for
years and then they will have
00:24:37.33\00:24:41.20
this desire to just jump
in and do it to extreme gusto
00:24:41.21\00:24:47.78
And almost every time
that happens, they PAY for it
00:24:47.81\00:24:51.64
Pull something, or... Or
break something, fall down
00:24:51.67\00:24:54.29
or hurt themselves
00:24:54.32\00:24:55.68
But getting back to
our motivational topics...
00:24:55.71\00:25:00.65
I think we've convinced
people today that exercise
00:25:00.68\00:25:03.63
is very, very important
for numerous reasons...
00:25:03.66\00:25:06.56
the chemicals, the feeling-good
00:25:06.59\00:25:08.85
But getting back to
HOW are we going to change
00:25:08.88\00:25:12.80
our audience today...
they're sitting there at home
00:25:12.83\00:25:15.44
saying... "I know what
these guys say are true. "
00:25:15.47\00:25:17.81
"I know I should
start my exercise programs"
00:25:17.84\00:25:20.20
But what can we
say to them here...
00:25:20.23\00:25:23.01
I want to focus just the
last few minutes here with
00:25:23.02\00:25:25.49
what can we get them
to really get them going
00:25:25.52\00:25:27.58
How can we give them
something from this program
00:25:27.61\00:25:30.30
that they can take for
the rest of their lives,
00:25:30.33\00:25:32.33
and, hopefully, get
going on an exercise program?
00:25:32.36\00:25:36.33
For me, it was realizing
that I was the person that was
00:25:36.36\00:25:41.60
in control of what I
did when it came to exercise
00:25:41.63\00:25:44.62
My wife can't go
pick me up and put me on
00:25:44.65\00:25:46.90
my treadmill
and make me do it...
00:25:46.94\00:25:49.32
She can't make
me go out and swim.
00:25:49.36\00:25:51.71
She can't make me do
anything when it comes to that.
00:25:51.74\00:25:54.07
Physically, I'm talking about!
00:25:54.08\00:25:55.90
So I think, for myself, it was
realizing that I was in control
00:25:55.93\00:26:01.78
of that aspect of my
life, and then along with
00:26:01.81\00:26:03.86
prayer and the Holy
Spirit giving me the power
00:26:03.89\00:26:05.84
to be able to get up off
the couch and do something...
00:26:05.87\00:26:08.79
I think that's...
00:26:08.82\00:26:10.73
Well, I want to sort of focus on
... for all you couch potatoes
00:26:10.74\00:26:14.43
that are
finding tons of excuses,
00:26:14.46\00:26:16.88
not to do it,
whether it's boring,
00:26:16.89\00:26:19.31
or being
disheveled, or whatever...
00:26:19.34\00:26:20.70
That our body is a
gift... It's NOT ours!
00:26:20.73\00:26:25.15
It's not ours... it
was given to us by God
00:26:25.18\00:26:28.09
with some expectations...
00:26:28.12\00:26:29.85
Like if I gave you a
brand new Cadillac...
00:26:29.88\00:26:32.52
Well, maybe not a
Cadillac, but a brand new BMW,
00:26:32.55\00:26:36.10
that's a car of the 40s right?
00:26:36.13\00:26:38.57
And a Cadillac, I guess,
is an older man's car? Yeah...
00:26:38.60\00:26:40.95
I don't know, but if I gave
you that, what would you do?
00:26:40.98\00:26:43.18
Would you take care
of it? I would, yes!
00:26:43.19\00:26:46.16
We're responsible for
this body, and some day,
00:26:46.19\00:26:48.61
I think that God is
going to come down and say...
00:26:48.64\00:26:49.99
"Hey, listen, you know,
I gave you this A-1 body,
00:26:50.02\00:26:52.63
and you just didn't do
anything with it. " Right
00:26:52.66\00:26:55.03
I think we're responsible,
and just having that thought is
00:26:55.06\00:26:57.65
we are
responsible to do SOMETHING
00:26:57.68\00:26:59.84
The second thing I would think
of exercise is look at all the
00:26:59.87\00:27:03.14
money it can save
you... Correct, healthwise.
00:27:03.17\00:27:06.83
Look at all the health
benefits, and I would say...
00:27:06.86\00:27:08.75
This is a treatment
for almost everything...
00:27:08.76\00:27:11.75
We saw a treatment
to help prevent cancer,
00:27:11.78\00:27:14.47
lower blood pressure,
cholesterol, lower heart attacks
00:27:14.50\00:27:17.40
It treats almost
everything... Depression
00:27:17.43\00:27:19.46
It's free and no side effects.
00:27:19.49\00:27:21.37
It can optimize our potential.
00:27:21.40\00:27:24.55
Lots of things it can do!
00:27:24.58\00:27:27.00
And Dan, we are
running out of time here,
00:27:27.03\00:27:28.66
but I just wanted to
thank you for joining us today
00:27:28.69\00:27:31.32
and giving your insights
00:27:31.35\00:27:32.45
into exercise, and
being so candid about it.
00:27:32.49\00:27:34.40
It's hard to admit that we don't
do what we should do. Yes it is
00:27:34.44\00:27:38.46
But it's even
harder to get going!
00:27:38.49\00:27:39.82
So I want to thank you
for being here today...
00:27:39.85\00:27:41.44
Thank you, I appreciate it.
00:27:41.47\00:27:42.67
And lastly, for you, out there,
00:27:42.70\00:27:44.78
watching
"Wonderfully Yours" today
00:27:45.75\00:27:46.75
I want to encourage you to
pray, pray DAILY for the POWER
00:27:46.88\00:27:52.24
of the Holy Spirit...
00:27:52.27\00:27:53.45
...the Holy Spirit to
guide EVERY aspect of your life
00:27:53.48\00:27:56.63
whether it be... most
certainly the spiritual aspects,
00:27:56.64\00:28:00.14
but especially the
Holy Spirit to encourage you
00:28:00.17\00:28:02.51
to get involved in
exercise and movement programs
00:28:02.54\00:28:06.27
Because after all... we
are very Wonderfully Made
00:28:06.30\00:28:10.22
and our God is a good God!
00:28:10.26\00:28:12.14