The following
program presents principles
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designed to promote
good health and is not
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intended to take the
place of personalized
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professional care.
The opinions and ideas
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expressed are those
of the speaker. Viewers
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are encouraged to
draw their own conclusions
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about the information presented.
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Welcome, welcome
to Wonderfully Made.
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I'm glad you are with
us. My name is Claudio Japas,
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I'm your host for
today. I'm a Preventive Care
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Student at Loma
Linda University. And today
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joining me is Dr. Dos
Santos. He is a professor at
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Loma Linda University in the
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Preventive Care Program also and
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we will be talking
about a subject that, I hope
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you will be
interested, exercise.
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Welcome Dr. Dos Santos,
I'm glad you're with us.
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Thank you for having
me here. It's a pleasure
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to be in this program
and I'm excited to talk
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about the exercise. As
I consider one of the best
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things, one of the
best treatment, one of the
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best health factors to
prevent and to treat diseases.
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Now, tell us a little
bit about your past before
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we get started.
You have been doing
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exercise programs in
different places, correct?
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Yes, currently I belong
to the Lopers. You know,
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what's the Lopers is?
Yeah. It's a Marathon running
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club in Loma Linda.
Perfect. And, we used to have
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a Marathon running
club in, in Hong Kong,
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when I worked.
And, in Brazil I mean
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we as you see we play soccer.
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Good, exercise is
all around us and it's an
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very important specially
in our society, which is
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as we become very sedentary
not only here in America,
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but around the world.
Exercise is important to
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what aspect from health
basically. Can you expand
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on that, why is,
why should it be such
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a big part of our life?
Well, when God created us.
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God created body
that should be dynamic.
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So, we've muscles,
we've joints, we've
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tendons to be in
movement. And, so we
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were created to it, to
do exercise. Once we stop
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it and then
we've, we've diseases.
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Because the
circulation is gonna stop.
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The organs are gonna
work less or slowly and
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then we've series
of chronic disease that
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are common now.
Very interesting.
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So, every component
of the body was made to
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have activity to have
movement and to make sure
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that movement
happened. I've all the exercises
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that we have
today maybe hundreds.
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Which one do you
consider the most
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practical, one of the
most beneficial exercises?
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Yeah! My blood says
soccer, but I've to be fit
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not everyone can
play soccer and sometimes
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it is too intense
and according to the age.
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So, considering
those things I would say
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walking is the best
exercise and most of
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people might agree
with me, the thing is that
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when you do one
exercise that is more intense,
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you've higher risk of
accidents and high risk
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of circulatory
problems and that's why walking
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is the best. And,
the second exercise that
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I would say is good is
that you use your legs.
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Umm! Umm! So, any exercise that
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you use the legs
will pump the circulation
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will be the second
heart to pump the circulation.
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The heart pumps the
blood down, the heart
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pumps the blood according
to gravity and have muscles,
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the arteries have muscles.
Right. But, you don't have
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a heart in the tip of
your feet. And, so you need
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to have something
to pump the blood back
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and then the veins
that pump the blood back
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they don't have
muscles. Muscles. Yeah!
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So, you need to have
something to contract
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and squeeze those
veins and put above the blood
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up and this is exercise.
Okay, besides the pressure
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of the blood
flowing back to the muscles
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contracting will help
that. Workout ultimately you're
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perfectly the way
God wanted to correct?
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Exactly. What are some.
Because people that don't
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exercise or aren't
exercising as much as
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we should maybe
having some chronic diseases.
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What are some of those
diseases or some of the
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benefits may put in
the positive way that
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exercise maybe
able to counteract.
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Well, as exercise
stimulates circulation.
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You've more circulation
to all the organs in the body
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starting with the
brain you've a better mental
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performance because
you've more oxygen and
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more nutrients
going to the brain cells.
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Then you've a
better circulatory system.
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You've better
function of the lungs, you've
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better function of
the digestive system,
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the kidneys
whatever. So, circulation will
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activate the whole body
and then we will have a better
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function and you've a
better outcome and less
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disease. I would say
that among the diseases
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related to
exercise, we've diabetes,
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high cholesterol, obesity,
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heart disease,
strokes, and the one
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that I mostly talk
about is the mental problems,
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mental disease like
depression, anxiety, stress.
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So, exercise will
help to decrease the risk
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of those diseases.
So, you're saying by
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being physically
active that I can even help my
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mind and the depression
states that I maybe falling
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into or weaker currently into.
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How does that work?
Well, when you exercise,
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you release
substances in the brain that is
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called serotonin or
other substance that are
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used to treat
depression by the way
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in dolphins other
substances and then
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those substances are
release them when you've
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high level of serotonin.
So, you don't have your
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level of
depression is gonna go down.
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Many drugs that
are used today to treat
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depression like Prozac
acts as a serotonin release
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agent and then
when you do exercise.
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Umm! Umm! You release the same
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thing as the
medication. The natural way.
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The natural way and
then we've a prescription for
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depression of that.
So, we consider that if
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you've
depression and you're under
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medication. Exercise
is one important and basic
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function in the
treatment of depression.
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Amazing, how God
could create the bodies,
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so that if we treat at
the way, it was meant to be
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treated then every
organ, every part including
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our mind would think
there would be able to
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act normally and
fight the negative dark
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thoughts like the
depression that can attack
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anyone basically
from almost young age to
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older age. I'm
excited about exercise, I love
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doing exercise myself.
I try to fit it into my
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schedule as much as
I can, but perhaps some
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of viewers are
wondering what, what
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is ideal amount of
time. How much should you
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be exercising? So,
I'll make you the question,
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what's a ideal
time Dr. Dos Santos.
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Well, I always advise
my clients to, to walk or
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to do exercise at
least 30 minutes per day.
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And many say, Oh! I
don't have the time,
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I don't have the time. And
then we, we negotiate this.
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I tell them 30 minutes
per day, six times per week,
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this will be 180
minutes divided by 3 it's gonna
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be, divided by 6
it's gonna be 3 hours.
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Then during the week
what I want from you is
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3 hours of exercise. So,
you do a little bit, if you
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don't have time
during the week, but then you
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compensate in the
weekend, please, give me 3
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hours of exercise per
week. So, you can negotiate the
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time as best fits in
our schedules and if it's
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maybe on Monday that
we can all do it then
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do as much as we can a day.
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Ideally it should be
daily. Correct. Okay. Correct.
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So, ideally everyday a
balance amount of time,
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so that were
constantly active. And that
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depends a lot on what
the current state of job
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or school or
whatever where I would that
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we were already
doing, it depends on every
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person. Which leads
me to think that some
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jobs are more active
than others. And others
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are very sedentary.
Can physical activity or
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exercise being cooperated
into that daily routine
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that daily life on
how we, wherever we maybe.
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Perfect, this is
what we called NEAT.
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NEAT is a Non-Exercise
Activity Thermogenesis
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is researched by one
doctor from the Mayo Clinic,
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Dr. James Levine.
Okay. So, acronym right.
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Is an acronym,
right, NEAT exactly yeah.
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Okay. But, these are NEAT
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exercises. So,
what they're studying is
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the fact that you can
increase your activities
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during the day.
Okay. Like for instance,
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if you've a desk you
should have something
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like that and you
should do some exercise in your
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desk and during
your day you constantly
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should do more of
this simple activities,
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walk more and not
staying more than one
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hour sitting. And
climb stairs or go down the
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stairs. James Levine
estimated that you can
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bring down between
300 and 400 calories
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doing this kind of exercise.
And this means 10 to 30
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pounds of weight
loss in one year.
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Simply doing more
activity during your,
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your job, during
your daily activities.
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During that normal
routine. Exactly, exactly.
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And, I know you've an
interesting story that we
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want to share with each
of our viewers and hopefully
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will be save to the end.
So, we will hold on to the
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story just for now.
But, so daily activities, now
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that's speaking mostly
about adults. And adults
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have this job routine,
but kids, young adults,
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high school age that
younger ages something
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is becoming very
popular as Exergaming.
00:10:51.14\00:10:53.83
Now, something
that you maybe wondering
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what is
Exergaming. Is that even in the
00:10:56.16\00:10:57.94
dictionary? And, I
said fair the new word that
00:10:57.97\00:11:00.83
we want to share with
you. Because it's becoming
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catching on. What is
Exergaming Dr. Dos Santos?
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Exergaming is doing
exercise with videogames.
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It's becoming very
popular with the 'V', that is a
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game that many
kids are buying now.
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In Loma Linda, we've
the Exertainment zone.
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It's kind of
gymnasium for Exergaming.
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The one that I like
the most is the bike
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Exergaming, it's a
bike that they connect to a
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videogame and then
we've a car race then
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you hold the handle
bars and then you paddle
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then you've to skip
the obstacles and then if
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you stop paddling
then your car will stop,
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so you've to paddle to
be faster and faster and
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faster that kids like
it. And, also it's a very
00:11:51.71\00:11:56.12
good exercise for, for
burning calories and to
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improve circulation.
Right. So, many kids that come
00:12:00.62\00:12:03.76
from school after
work and they're playing
00:12:03.79\00:12:06.11
videogames that may
not be the best because
00:12:06.14\00:12:08.21
they are sitting down
just moving fingers or
00:12:08.24\00:12:10.85
whatever, perhaps
they could be do something
00:12:11.53\00:12:13.74
more with their
bodies active, correct?
00:12:13.77\00:12:16.09
What are some other
benefits that, is this is
00:12:16.12\00:12:18.55
good exercise or
other benefits in it or not?
00:12:18.58\00:12:21.25
We're doing some
research with that I have
00:12:21.98\00:12:24.07
two students
working with Exergaming
00:12:24.10\00:12:27.21
to see if the
exercise goes to the same level
00:12:27.58\00:12:31.16
of, of other
exercises and then have the VO2
00:12:31.19\00:12:35.51
calculated I mean
the amount of oxygen that
00:12:35.54\00:12:38.30
they spend during the
activity, if it's at the
00:12:38.33\00:12:41.96
same level of
other exercises and also,
00:12:41.99\00:12:44.55
if they will be motivated
to do other activities or
00:12:44.83\00:12:48.19
the real activities because
this is a virtual exercise.
00:12:48.22\00:12:52.16
Right. When you're
playing tennis and that we,
00:12:52.19\00:12:55.18
so you're, you don't
have a racket and a ball
00:12:55.21\00:12:58.71
kind of racket. Right.
But, then some might be
00:12:58.74\00:13:02.75
motivated to do
the real exercise.
00:13:02.78\00:13:04.93
Perfect, so this is a
very good alternative way to
00:13:04.96\00:13:08.33
be active and any
age people can do it.
00:13:08.36\00:13:11.96
I know, lot of the
senior citizens places now they
00:13:11.99\00:13:15.09
were using the bowling,
where they can sought of
00:13:15.12\00:13:16.94
going to a bowling place
they can do virtual bowling,
00:13:16.97\00:13:19.59
right where are.
Now, for, for that I mean
00:13:19.62\00:13:23.37
I have another
student working with the,
00:13:23.40\00:13:25.39
with old guys. And, I
believe the Exergaming
00:13:25.42\00:13:28.95
is even better for old
guys. I'll say kids get
00:13:28.98\00:13:33.89
bored, I mean with
ever, with whatever you
00:13:33.92\00:13:37.39
give to them, but
old folks they're bored
00:13:37.42\00:13:40.85
anyway because they
don't have anything to
00:13:40.88\00:13:42.70
do and then if you
provide a way for them
00:13:42.73\00:13:45.38
to do an exercise
that they like, but they
00:13:45.41\00:13:47.23
cannot do the real
one. And, then I believe
00:13:47.26\00:13:50.57
we're studying that,
but I believe they would be
00:13:50.60\00:13:53.12
that more to get the
benefits from, from this
00:13:53.60\00:13:55.96
kind of videogame exercise.
Perfect, perfect. So, a good
00:13:55.99\00:13:59.79
alternative for
when can't go outside and
00:13:59.82\00:14:03.22
there is because it's
too cold or too hot, just to
00:14:03.25\00:14:07.81
mention that also
now we know that being
00:14:07.84\00:14:10.51
outside under the sunshine
and the fresh air is ideal.
00:14:10.54\00:14:13.91
Let's play, the best
place to do exercise. We also
00:14:13.94\00:14:16.32
know that being
outside can got some injuries.
00:14:16.35\00:14:19.93
Is that correct? Like
maybe twisting an ankle
00:14:19.96\00:14:23.03
or not having
enough water, were some
00:14:23.06\00:14:27.40
practical tips
just to prevent those.
00:14:27.43\00:14:29.35
Yeah, I like that
you mention that because
00:14:30.06\00:14:33.20
we've to go back to walking.
00:14:34.24\00:14:37.21
When I mention
walking one of the reason
00:14:38.20\00:14:40.19
is that you've
walking as the least exercise
00:14:40.22\00:14:44.70
with the least risks
for, for injuries. And, but
00:14:44.73\00:14:48.53
we have to pay attention
I mean any exercise that
00:14:48.56\00:14:51.22
we do you should
use the precautions.
00:14:51.25\00:14:54.17
So, like if you go
biking you should have
00:14:54.49\00:14:57.85
a helmet for that and,
and, and I've seen many
00:14:58.78\00:15:02.08
people with serious
accidents just because
00:15:02.11\00:15:04.56
they didn't have the,
the helmet to protect their
00:15:04.59\00:15:07.80
head when they've a
fall. So, if you play soccer,
00:15:07.83\00:15:11.38
if you play
whatever you use the braces,
00:15:11.41\00:15:13.73
you use the protection
gear that every sports have.
00:15:13.76\00:15:17.78
The second thing that I
think is important is water,
00:15:18.67\00:15:21.92
we should have at
least when we do exercise
00:15:22.22\00:15:26.74
we should carry
a bottle and drink.
00:15:26.77\00:15:29.08
This is a 500 ml bottle
and/or 16 ounces. So, we,
00:15:29.11\00:15:34.49
we advise that you
drink at least half of this
00:15:34.52\00:15:37.48
before you start the exercising
00:15:37.51\00:15:39.65
and if it's too hot and
the exercise is too intense.
00:15:39.68\00:15:42.90
You should drink one
cup or half of this bottle
00:15:42.93\00:15:47.30
every 10 to 15
minutes. The third thing that I,
00:15:47.33\00:15:51.99
I think is important
is that people when they
00:15:52.02\00:15:55.12
exercise they always feel,
Oh! I feel pain in the knee,
00:15:55.15\00:15:58.76
I feel a pain in the feet and so
00:15:58.79\00:16:00.84
what should I do? And
then the first thing is
00:16:00.87\00:16:04.33
to have the right
shoes. So, no shoes that are
00:16:04.36\00:16:09.01
dress shoes or casual
shoes or once that are
00:16:09.04\00:16:11.49
covered with leather or a
little stiff is that correct?
00:16:11.52\00:16:14.35
Yes, you've to have as
I mention running shoes.
00:16:14.99\00:16:19.62
If you walk with, with
other shoes that are hard
00:16:20.21\00:16:25.06
and then you're
gonna feel the soreness
00:16:25.09\00:16:28.51
and it real hurt to your feet.
00:16:28.54\00:16:31.30
So, it should be air
or gel and then when you
00:16:31.33\00:16:36.47
press here in
the, in the bottom of,
00:16:36.50\00:16:38.69
it should be soft.
The heel protection here
00:16:39.27\00:16:43.48
should be firm and
it should be flexible
00:16:43.51\00:16:46.67
and the one important
thing is that it should
00:16:47.25\00:16:50.88
not be cover with
leather all around.
00:16:50.91\00:16:53.98
It should be
with a fabric that is,
00:16:54.01\00:16:56.14
that
transpires. For ventilation.
00:16:56.17\00:16:58.62
Exactly, because you
can get, if it too hot
00:16:58.65\00:17:01.93
and this will
affect your performance.
00:17:01.96\00:17:04.57
So, or will make
you to get tired.
00:17:04.60\00:17:07.41
Umm! Umm! So, God has
00:17:07.44\00:17:08.68
created our
bodies to be wonderful
00:17:08.71\00:17:10.30
to be moving and
action and physical activity,
00:17:10.33\00:17:14.62
but we also have to use
wisdom to treat it right.
00:17:14.65\00:17:17.14
To use the best ways to
protect it, to handle it
00:17:17.17\00:17:20.49
and ways that
won't injure it more.
00:17:20.52\00:17:22.56
And, I know I wanted
to add a line that perhaps
00:17:22.59\00:17:25.49
those are diabetic or
know that they're diabetic
00:17:25.52\00:17:28.12
to check their feets
and if they, use seashores
00:17:28.15\00:17:30.43
or anything because of
their walking to go see
00:17:30.46\00:17:32.79
their doctor. Is
that something that should
00:17:32.82\00:17:35.16
be encouraged to.
Yeah! For diabetics,
00:17:35.19\00:17:38.15
for diabetics you've
to be careful on that
00:17:38.18\00:17:41.40
and by the way
diabetes. The best treatment for
00:17:41.43\00:17:44.78
diabetes in my perspective
is exercise. Umm! Umm!
00:17:44.81\00:17:48.33
And, I remember one
study that they follow the
00:17:48.36\00:17:53.43
one group of
diabetics for one whole year
00:17:53.46\00:17:56.37
and then after one
year the blood sugar
00:17:56.40\00:18:00.79
went to normal. Umm! Umm!
00:18:00.82\00:18:02.20
And I love that
study you know, why?
00:18:02.23\00:18:04.67
Because sometimes
you tell a patient
00:18:04.70\00:18:07.12
you've to exercise daily
and then they exercise everyday
00:18:07.15\00:18:11.93
for one week and then they
go and measure the blood glucose
00:18:11.96\00:18:15.05
and it's normal, is
this. Much better, yeah.
00:18:15.08\00:18:17.46
No, no, no, this
is still not good. Oh!
00:18:17.49\00:18:20.05
And, then they come
back and they said hey doctor
00:18:20.70\00:18:23.39
my blood, my
blood sugar is till high
00:18:23.42\00:18:26.35
and I'm exercising and
then I mention the study
00:18:26.38\00:18:29.64
it's not one week, it's
not one month, it's one year,
00:18:29.67\00:18:32.82
is a long term. Okay,
so, we've to re-consistent
00:18:32.85\00:18:36.11
and keep going. Yeah, exactly.
00:18:36.14\00:18:38.37
Not give up in other
words. And for diabetics to me,
00:18:38.40\00:18:41.47
this is more important they
have to wear the right shoes
00:18:41.50\00:18:45.05
and they have to check their
feet because many diabetic,
00:18:45.92\00:18:50.39
who don't have the sensitivity
because of neural damage
00:18:50.42\00:18:54.65
and then they don't know
if they're hurting their feet.
00:18:54.68\00:18:57.09
And, so they have constantly
to check their feet to see,
00:18:57.12\00:19:00.21
if there is any wound and
then have the proper treatment
00:19:00.24\00:19:03.27
for that. Excellent.
Now, remember, you're remember
00:19:03.30\00:19:06.30
two point was making
sure we drink enough water
00:19:06.33\00:19:09.22
that were hydrated
sometimes it's difficult
00:19:09.25\00:19:12.48
of carry water with us,
but it's very important.
00:19:12.51\00:19:14.64
Now, I remember that
and so I'm thirsty now.
00:19:14.67\00:19:16.80
You're thirsty there factor
showing us the good factors
00:19:16.83\00:19:19.70
of health. What are
some of the things that
00:19:19.73\00:19:22.79
we should worry about
perhaps if don't drink
00:19:22.82\00:19:25.05
enough water during
our exercise periods,
00:19:25.08\00:19:27.95
is what should be fear,
what should we look out for.
00:19:27.98\00:19:31.19
Well, I believe the
first the concern is when you
00:19:31.22\00:19:35.36
don't drink water,
your temperature goes up
00:19:35.39\00:19:38.88
and then your
performance, you're gonna get
00:19:39.39\00:19:41.75
to exhaustion and
then you will not run
00:19:41.78\00:19:45.17
or do the
exercise appropriately,
00:19:45.20\00:19:48.19
but the problem
is not only that,
00:19:48.22\00:19:50.69
the problem is that
this could cause heat
00:19:50.72\00:19:53.64
the exhaustion or
even a heat stroke.
00:19:53.67\00:19:56.30
So, your
temperature goes up and then you
00:19:56.97\00:19:59.99
entering dehydration,
so you might feel thirsty,
00:20:00.02\00:20:04.91
you might feel, you
might look pale and then
00:20:04.94\00:20:08.79
you may feel dizzy.
I've one of my runners,
00:20:08.82\00:20:13.20
when they did, he
went to a half marathon
00:20:13.23\00:20:15.82
and he didn't
drink any water. Oh, no.
00:20:15.85\00:20:17.93
And, so when he was seven
miles, he just fainted there,
00:20:17.96\00:20:21.92
so then, then was, he
was not a constant runner,
00:20:21.95\00:20:27.55
he entered in the program
even though he didn't get
00:20:27.58\00:20:29.60
and he said, I can
run anytime and anywhere.
00:20:29.63\00:20:32.80
And, so it's important
for intense exercise that,
00:20:32.83\00:20:36.15
I mean mostly for
intense exercise that you've
00:20:36.18\00:20:39.82
a proper hydration of your body.
00:20:39.85\00:20:43.92
Right, right it's also
one of those components
00:20:43.95\00:20:46.00
that God has created
for us that we make sure
00:20:46.03\00:20:48.16
that not only the
exercise, but the water is there
00:20:48.19\00:20:51.38
present with exercise to
help us function properly
00:20:51.41\00:20:54.94
and adequately.
Now, what about food?
00:20:54.97\00:20:57.23
Should we eat food
before we exercise,
00:20:57.26\00:21:00.42
during the exercise or after
the exercise or none at all
00:21:00.45\00:21:04.57
or all three is there
recommendation for food.
00:21:04.60\00:21:07.66
Now, the bull of
thumb is that you should use
00:21:07.69\00:21:11.30
foods two hours
before you do exercise and
00:21:11.33\00:21:16.79
30 minutes after the exercise,
00:21:16.82\00:21:18.18
but if you're
going to do an exercise
00:21:18.21\00:21:21.19
that is a intense or
long duration then you
00:21:24.23\00:21:25.40
should use or eat
something like a light snack,
00:21:25.43\00:21:30.52
like a fruit, or
fruit juice or dates
00:21:30.55\00:21:34.20
that will give you energy.
And then after one hour of
00:21:34.23\00:21:37.75
exercise, intense
exercise like running a marathon
00:21:37.78\00:21:42.40
or a race then after
one hour you need something
00:21:42.43\00:21:45.31
sweet, they create
the gels that they give,
00:21:45.34\00:21:47.71
but any, any fruits would
make it, it's or any sweet
00:21:47.74\00:21:52.87
that you can after
one hour because this is
00:21:52.90\00:21:55.66
when you run out of, of
the energy that comes from,
00:21:55.69\00:21:59.22
from, from their fruit and
then you're using the energy
00:21:59.25\00:22:02.61
from the liver
and from the muscles
00:22:02.64\00:22:06.15
and then what happen
is that your performance
00:22:06.18\00:22:07.15
might go down
and. Nice, so make sure
00:22:08.25\00:22:10.92
you're depending on
their exercise, how long
00:22:10.95\00:22:13.01
it is to I would say
we need to make sure that,
00:22:13.04\00:22:15.96
we've the
adequate energy for that
00:22:15.99\00:22:18.11
and the right kind of fruits
too and you mention fruits
00:22:18.14\00:22:21.37
and the fruits are
sometimes are little clumsy
00:22:21.40\00:22:23.41
to take on the jogger or a walk,
00:22:23.44\00:22:25.72
but if we're doing the
long hike or jog perhaps
00:22:25.75\00:22:30.01
some of the other jogs that
you spoke about or the fruits.
00:22:30.04\00:22:33.48
I think a banana is a
good one has a minerals,
00:22:33.51\00:22:35.92
has a sugar and yeah it
might be a little more stuffy,
00:22:35.95\00:22:38.49
if we take in running,
but may be leave it in the car
00:22:38.52\00:22:40.97
when we get back or. Or
sometime they've these on
00:22:41.00\00:22:44.71
the stations or if
you are organizing,
00:22:44.74\00:22:46.83
if you are organizing the
race you can have the stations
00:22:46.86\00:22:49.77
with the proper,
proper foods there.
00:22:49.80\00:22:52.05
Umm! Umm! I remember that thing
00:22:52.08\00:22:53.32
in Hong Kong an old
guy, he used to tell me about
00:22:53.35\00:22:57.18
we've a run a
marathon with our stomach empty
00:22:57.21\00:22:59.85
and we didn't have
anything during that four hours
00:22:59.88\00:23:03.20
and say well
that's really crazy you,
00:23:03.23\00:23:05.55
if you did in the
past please don't do now.
00:23:05.58\00:23:08.33
Alright. We wanna make sure,
00:23:08.36\00:23:10.27
we're training
the body fairly right
00:23:11.37\00:23:13.45
and in good way.
Now, many people,
00:23:13.48\00:23:15.93
who started exercise
especially after new years
00:23:15.96\00:23:18.19
and you might be thinking today,
00:23:18.67\00:23:20.33
well I know all about exercise,
00:23:20.36\00:23:22.34
I've heard about it many times.
00:23:22.37\00:23:23.65
I can discourage you
got to do with a warming up,
00:23:23.68\00:23:26.04
you got a drink
adequate water and stretching
00:23:26.07\00:23:29.27
and all these things.
So many people give up,
00:23:29.30\00:23:32.41
what, what you do
with your clients,
00:23:32.44\00:23:34.24
with your patients when
they come and say you know,
00:23:34.27\00:23:36.57
how can, how can
I keep doing this?
00:23:36.60\00:23:39.00
I think the
secret is to do something
00:23:40.03\00:23:42.51
or to find something
that you like. Like if
00:23:42.54\00:23:45.51
you like soccer, I mean
this is gonna work for you.
00:23:45.54\00:23:48.77
If you, if you
learn to like Exergaming,
00:23:48.80\00:23:52.72
if you learn to
like walking I mean,
00:23:52.75\00:23:54.88
you've to do
something that is enjoyable.
00:23:54.91\00:23:57.63
There is also a
very interesting study
00:23:58.28\00:24:00.65
that was done with cholesterol,
00:24:00.68\00:24:03.12
high cholesterol patients
they dividing two groups,
00:24:03.15\00:24:05.97
one group with exercise
prescribed by the doctor
00:24:06.00\00:24:09.27
and other group with
exercise that they shows
00:24:09.30\00:24:11.34
what to do. And, then
the cholesterol dropped
00:24:11.37\00:24:13.93
in the group that
put reminder on that.
00:24:13.96\00:24:16.75
So, when they are fully
made is a holistic approach,
00:24:16.78\00:24:20.36
is mind and body and physical.
00:24:20.39\00:24:22.37
So, the mind on the
exercise and the exercise itself
00:24:22.92\00:24:27.22
and then you have the
diet and this will provide
00:24:27.25\00:24:30.40
better outcomes for, for health.
00:24:30.43\00:24:34.15
So, combining all
three what God has made us.
00:24:34.18\00:24:37.26
Yes. Well, making sure all the
00:24:37.29\00:24:38.26
component are there
also making sure something
00:24:38.27\00:24:40.66
we enjoy doing like
you said, right has fun.
00:24:40.69\00:24:43.30
Also if I could add it's
maybe a progressive step.
00:24:43.33\00:24:46.11
Sometimes, we've these
big goals, Oh, I'm gonna
00:24:46.14\00:24:48.22
run five miles
a day and forever.
00:24:48.25\00:24:50.89
And, we run
those first five miles
00:24:50.92\00:24:53.13
and our bodies are
hurting then I've now tried it
00:24:53.16\00:24:55.89
before and it's not expected.
The body is not expecting,
00:24:55.92\00:24:59.24
that needs to get
accustomed and trained
00:24:59.27\00:25:01.00
and take baby
steps if you can call
00:25:01.03\00:25:03.04
like that, get up to that.
00:25:03.07\00:25:04.72
Yeah, mostly when
you stop for exercise
00:25:04.75\00:25:08.01
for a longtime then
when you are started,
00:25:08.04\00:25:11.38
do you think
well I'm gonna make up
00:25:11.41\00:25:13.85
for whatever I
miss and then you,
00:25:13.88\00:25:16.08
you, you
exaggerate you do that thing.
00:25:16.11\00:25:18.63
One day or in a one
week then you I gonna
00:25:18.66\00:25:20.83
got hurt and then you
get in trouble. Right.
00:25:20.86\00:25:24.36
Like if I have to,
to run seven miles now.
00:25:24.39\00:25:28.33
In my group, we're
in the seven mile level.
00:25:29.34\00:25:32.30
I don't feel anything
after I run seven miles,
00:25:32.33\00:25:35.15
but if I've to stuck
today and I haven't done that.
00:25:35.18\00:25:38.84
I will be tomorrow, I
could not even go to work
00:25:38.87\00:25:41.52
you know, that.
Right, right, right, right.
00:25:41.55\00:25:43.75
So, exercise needs
to be that component
00:25:43.78\00:25:46.61
that God has created
that physical activity to keep
00:25:46.64\00:25:49.17
our minds and bodies
and our hope and healthy
00:25:49.20\00:25:52.50
and in the great way and
I want to tell our viewers,
00:25:52.53\00:25:56.16
who are watching that,
if you're in an exercise
00:25:56.19\00:25:59.02
program great
continue and in fact encourage
00:25:59.05\00:26:01.74
those around you to
join you. And, if you're not
00:26:01.77\00:26:04.29
perhaps today is
the beginning of your
00:26:04.32\00:26:07.11
exercise routine. And
it could start with just
00:26:07.14\00:26:09.90
brainstorming and
thinking of creative ways
00:26:09.93\00:26:11.98
that you would
like to incorporate
00:26:12.01\00:26:14.02
physical
activity into your work,
00:26:14.05\00:26:15.65
into your life,
into your daily routine.
00:26:15.68\00:26:18.08
And just take those baby
steps that it is possible
00:26:18.11\00:26:22.80
that incidentally
reminds me of a story
00:26:22.83\00:26:25.05
that Dr. Dos Santos
wanted to share with
00:26:25.08\00:26:27.15
each one of you and perhaps now
00:26:27.18\00:26:28.46
it's a great time to
do it. Yes, thank you.
00:26:28.49\00:26:31.59
It is a story
about the patient of mine
00:26:31.62\00:26:35.45
in our weight control program,
00:26:35.48\00:26:37.15
she could not
walk I ask her to walk,
00:26:37.18\00:26:41.32
but she could not walk
because of pain in her knees.
00:26:41.35\00:26:44.10
So, I told her well let's
see what we can advise you
00:26:44.13\00:26:49.03
and with the nurse we, we
advise her to buy a paddle
00:26:49.06\00:26:53.04
and put it on the floor
and then she like to crusade
00:26:53.07\00:26:58.07
and then we told her
every time you go crusading
00:26:58.10\00:27:01.19
you paddle this paddle
machine and then let's see
00:27:01.22\00:27:05.66
what's gonna happen.
So, after she went on this
00:27:05.69\00:27:09.21
for three months,
she lost 20 pounds
00:27:09.24\00:27:12.30
and no more pain
in the, in the knees.
00:27:12.33\00:27:15.46
Perfect, so there is
a hope of each one of us
00:27:16.51\00:27:18.71
to be creative
to incorporated in
00:27:18.74\00:27:21.16
which ever way we possibly can.
00:27:21.19\00:27:23.65
Also, I want to finish
with a thought by Jesus Christ.
00:27:24.64\00:27:27.00
Jesus Christ was
our perfect example
00:27:27.03\00:27:29.03
and always in spiritual matters
00:27:29.06\00:27:31.12
and health matters too.
And, in fact I've a verse
00:27:31.15\00:27:34.53
found in Luke
13:33, where Jesus says,
00:27:34.56\00:27:37.04
I must walk today and tomorrow
00:27:37.07\00:27:40.23
and the day
following and Jesus walked
00:27:40.26\00:27:42.87
all over the place
and used that walking,
00:27:42.90\00:27:45.13
he could have
stayed in one place or sent
00:27:45.16\00:27:46.90
others to other
places, but he used to walking
00:27:46.93\00:27:49.21
not only to spread the Gospel,
00:27:49.24\00:27:51.01
but a way to
keep himself healthy.
00:27:51.04\00:27:52.78
And we can do that in
our daily lives today.
00:27:52.81\00:27:55.46
Dr. Dos Santos, I
want to thank you for
00:27:55.49\00:27:57.31
coming here today.
Thank you, very much.
00:27:57.34\00:27:59.34
Okay. Join us next time
00:27:59.37\00:28:01.25
for Wonderfully Made,
00:28:01.28\00:28:03.13
I hope you make
it a part of your
00:28:03.16\00:28:05.82
schedule to join us. Thank you.
00:28:05.85\00:28:07.66