Ultimate Prescription

Movement Part 1

Three Angels Broadcasting Network

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Series Code: UP

Program Code: UP180108B


00:01 Welcome back to the Ultimate Prescription.
00:02 I'm your host, Nick Evenson, here with Dr. Marcum.
00:04 And on today's program, we've been discussing movement
00:06 and how it's so important
00:08 to reducing a lot of the symptoms
00:10 that we experience with chronic diseases.
00:13 And, Dr. Marcum, let's just recap
00:14 from the last part of the show before the break
00:17 what we learned about movement.
00:18 Why is it so important?
00:20 Well, 'cause we were designed to move.
00:22 And when we don't move,
00:24 it puts stress on the body parts.
00:26 The body parts wear out quicker.
00:27 Any machine that doesn't move wears out.
00:30 Our universe was designed on movement.
00:32 When we don't sort of follow the way
00:34 we were originally designed, it wears out sooner.
00:37 Doesn't move, we have problems.
00:38 And that could affect
00:40 not only the movement of things in the body,
00:42 like blood, and oxygen, nutrients,
00:44 but it can affect our muscles, our brains, our eyesight,
00:47 everything is affected, Nick, when we don't move.
00:51 Which brings me to the question,
00:53 you know, do you move regularly?
00:55 You know, you sit at your chair.
00:56 I know that in your job, you know, you sit a lot.
00:59 Right.
01:01 Do you really stay every hour
01:02 and get to move all the body parts
01:04 or you skip on that?
01:06 I try to.
01:07 Sometimes, I forget, I don't set a timer.
01:08 I probably should set a timer so that I remember.
01:10 But actually, I've just gone to a standing desk recently.
01:13 And that helps
01:14 because I'm not sitting in a chair
01:15 where it's comfortable and easy
01:17 to just to stay there for a while.
01:18 I kind of have to stand for a little while
01:20 then I realize, "Oh, time to move a little bit
01:21 and shift my weight around."
01:22 And, you know, go get a sip of water
01:24 and that kind of thing.
01:25 But this is a discussion
01:26 you probably have with patients all the time
01:28 as a cardiologist.
01:29 Well, you know, I wish I had more time
01:30 to talk about it.
01:32 But, you know, you're so busy in the office
01:33 talking about everything else, that sometimes,
01:35 you skip the things that are the most important
01:37 that maybe they're not doing.
01:39 I was hoping you could share with us,
01:41 what are the common excuses that people give you
01:43 for why they don't exercise.
01:44 And I'm gonna look at our friends out there
01:47 and ask you, did you move around this program
01:49 or are you sitting?
01:51 Are you gonna be a couch potato today?
01:52 But first thing is people don't think about it.
01:55 You know, everyone's at home, "Oh, I'm busy.
01:57 I got this to do. I got that."
01:58 They don't think about how important it is to move.
02:01 And before you know it,
02:02 you've sat at the desk or the chair all day long,
02:05 you've driven from one place to another,
02:07 and you just haven't done it.
02:09 You know, so one thing is people don't think about it.
02:11 So today, we want you to think about moving.
02:15 And if you haven't, we want to set a reminder somewhere
02:18 that you will think about moving in your life.
02:20 Not only moving the body parts, but also moving with God.
02:25 In the Bible, there's over 200 types
02:27 of different references to moving.
02:30 There's a purpose to move.
02:32 There's a purpose of moving,
02:33 from getting one place to another,
02:35 to getting at a destination.
02:37 There's a reason that we move with God.
02:39 There's a reason our body parts move
02:42 to make them function better,
02:44 so they don't wear out as quick.
02:45 So think about it.
02:47 Well, there's a reason for moving.
02:49 And when people start thinking,
02:50 "Yeah, there's a reason for moving.
02:52 If I move, it's an anti aging.
02:54 I won't get old as quick.
02:56 Maybe I won't break down as quick."
02:58 "Maybe I won't get memory problems.
03:00 Maybe I'll help things like blood pressure."
03:02 Did you know that moving is a treatment
03:04 for high blood pressure?
03:06 Yep, you've told me that. Yeah.
03:07 Moving is a treatment for diabetes.
03:10 Moving is a treatment
03:12 for joint problems and arthritis.
03:14 Did you know moving could be considered a treatment
03:16 for improving your vision?
03:19 Okay. Think about it.
03:20 Well, think about it.
03:21 Well, vision, to see, you have to have blood flow, okay?
03:25 Well, let's say, you don't move and you gain weight
03:27 and you get diabetes,
03:28 the blood flow to the eye is restricted.
03:31 You can't see as well.
03:32 So just moving, you can lower your blood sugar,
03:34 improve your eyesight.
03:35 You'll also improve the oxygen to your eye.
03:37 So if you have other types of genetic problems,
03:39 you can improve your vision to your eye.
03:41 So moving via blood flow,
03:43 moving via the skin, and muscles,
03:46 and skeletal systems,
03:47 moving helps every part of the body to some degree.
03:51 Now the one thing I haven't wondered
03:53 is how does moving help your hair.
03:55 I haven't...
03:56 You know, I guess, you know, hair is important for...
03:59 In the old days, to keep you warm,
04:01 but, you know, that's the one
04:03 I haven't quite figured out quite yet.
04:05 So if any of our viewers can figure that one out,
04:07 write me in and figure out
04:09 how movement can help your hair out.
04:11 Now I haven't finished on this one.
04:13 Okay. All right. This is good.
04:14 So, you know,
04:16 people don't think about it, they don't do it,
04:18 they don't see any importance of it.
04:19 And hopefully, we've convinced them of that.
04:21 Okay?
04:23 But look about the way we've lived
04:25 through hundreds and hundreds of years.
04:26 It used to be...
04:27 We had to walk to get to A to B.
04:29 We didn't have cars. We didn't have airplanes.
04:32 At our jobs, they will work in type jobs.
04:34 We didn't have computer terminals.
04:36 We didn't have all these saving devices
04:38 that kept us from moving.
04:39 We had to move to stay warm.
04:41 You know, we didn't have heaters
04:43 to keep us warm.
04:44 We didn't have all these other...
04:45 We had to get our food. We had to grow our food.
04:47 We couldn't go to the market every day
04:49 and buy food.
04:50 So over the past years and years,
04:52 we've gone away from a society that moves
04:55 to a society really that has it easy.
04:57 So a lot of societal things
04:59 have taken us away from movement.
05:01 And as we've done that, we put stress on our body.
05:04 So now we wear out quicker.
05:06 We get these chronic diseases, like diabetes,
05:08 high blood pressure, joint problems
05:11 just because we're not moving.
05:12 If we could get back
05:14 to some type of moving program in our lives,
05:16 we might turn down all the chronic diseases
05:18 that we're getting, which need medications,
05:21 and braces, and surgeries, and all that.
05:24 Isn't that incredible? Yeah.
05:25 You know, we really were designed to move, to walk,
05:28 to work, and all these things.
05:30 And it's not necessarily...
05:32 We're not saying it's bad
05:33 the way that society has changed.
05:35 It's just taken us away from our original design.
05:37 So we need to really be more intentional
05:39 to make sure that we move.
05:41 I like that word intentional.
05:42 You know, and sometimes we say well, "Why has this happened?"
05:44 Well, you know, it is what it is,
05:46 you know, what it is?
05:47 But we can do something about it and be positive.
05:50 And that's why I used the word movement, you know?
05:52 I want people to move every body part, you know?
05:56 You know, some goals that I give my patients
05:58 in movement is try to move every hour
06:01 if you can.
06:02 Try to breathe every hour
06:03 that moves the diaphragm up and down.
06:06 You know, try to stretch out every body part, every hour.
06:09 Okay, these are warm-ups to keep the body going.
06:12 Try to work up to 10,000 steps a day.
06:16 You know, a lot of people have these apps.
06:17 They can do that.
06:19 Now you do a bicycle,
06:20 how many steps would that be on a bicycle?
06:22 How much time would that be on a bike?
06:23 I don't know how it translates.
06:25 But I like to ride for an hour at a time most of the time.
06:26 There you go, ride on a bike.
06:28 Some people like to do swimming.
06:29 I used to like to do swimming too,
06:31 but it got to be such a hassle with me to,
06:34 you know, you got to get to change your clothes
06:36 and put it in the locker room.
06:37 And, you know, unless you have a pool,
06:39 you have to join a membership.
06:40 So I don't do that now.
06:42 And so what I do is I do the treadmill.
06:44 I do the stretching.
06:46 I do the light resistance training.
06:48 And then when I get tired of that,
06:49 and I now have a rower.
06:51 You know, I get tired of that, I do my rower.
06:53 And occasionally, though, I fall in the pitfalls too.
06:55 I get lazy too.
06:57 You know, I say, "Oh, I don't want to do this.
06:58 You know, I have this to do.
07:00 I don't have enough time."
07:02 But even if you, you know, don't have time
07:03 for a full movement set, at least do some.
07:07 Yeah. Like today.
07:08 Today, I woke up early because we knew
07:10 we were gonna make television programs today.
07:12 And I said, "It's a little cold outside.
07:14 I don't know if I want to go running outside
07:16 or go on the treadmill."
07:18 And then I said, "Well, I'm gonna pray first about it.
07:20 Help me out to do at least something."
07:21 And I decided to at least...
07:23 So I did a lot of stretching today.
07:25 Today was a stretch day.
07:26 So I stretched all my body parts out
07:28 that I could.
07:29 But you try to do something.
07:31 You focus on the positive and ask God to help you
07:33 to remind you of the importance of moving.
07:35 I think intensity is one of the things
07:37 that makes movement or exercise intimidating for folks
07:41 because they think that movement, exercise
07:43 has to be high intensity,
07:44 it really have to be sweating bad.
07:46 But it doesn't necessarily have to be that way.
07:48 No, you don't have to.
07:49 You don't have to break out in a sweat.
07:50 You don't have to...
07:52 You know, you don't have to be a world-class athlete, Okay?
07:54 You just got to move
07:56 all the body parts, keep the muscles,
07:58 and the ligaments, and the circulation,
08:00 and the organ systems going to some degree.
08:03 If you do that on a regular basis,
08:05 it won't wear out.
08:06 Now there's a condition in hearts
08:08 that we see very often.
08:10 It's called diastolic dysfunction.
08:14 Diastole is a time the heart relaxes.
08:17 Well, the heart is a muscle like every other muscle.
08:19 You know, we have muscles.
08:21 You know, we know about these muscles.
08:22 You make a big muscle, you know?
08:24 I don't have a big muscle, but I would, you know?
08:27 I'm gonna digress.
08:28 Did you know your tongue is a type of muscle?
08:30 Sure, yeah.
08:31 Tongue is a type of muscle.
08:33 But, you know, we have muscles all over the place,
08:34 but you have muscles...
08:36 Your heart is a muscle, okay?
08:37 And when you don't use it appropriately, it gets stiff.
08:40 And we call that...
08:41 When it gets a stiff heart, we call it diastole,
08:43 diastolic heart failure.
08:45 Just because you don't exercise,
08:46 you can have tendencies to get a stiff heart.
08:49 And a stiff heart can go into heart failure.
08:51 Did you know around our blood vessels,
08:53 there's types of muscles?
08:54 You know, that constrict the blood vessels.
08:57 Just exercise can help the aging of that,
08:59 so you don't get stiff arteries.
09:01 So you might, you know, put off hypertension
09:04 or those other types of chronic medical problems.
09:06 So exercise or movement can help you
09:09 at some incremental level no matter how much you do.
09:12 You can either take a small dose of it
09:14 or a big dose.
09:16 And of course, the bigger dose, the bigger the benefit.
09:18 Right. Now can you over move?
09:20 Sure. Yes, you can.
09:22 And when people over move, we call that...
09:24 They start breaking down muscle,
09:26 and we call that anaerobic metabolism.
09:29 You break down your ability of muscles.
09:31 How might a person know that they do that?
09:32 Not a lot of people do this.
09:34 Athletes do that.
09:35 But you might get a lot of muscle aches and cramps,
09:37 and you feel extremely fatigued.
09:39 There's always a possibility that you're overdoing it.
09:43 Most of the time, I see people under doing it
09:45 and very few people overdo it.
09:48 But I do take care of some marathon people
09:51 and I have to tell them.
09:53 And actually, we studied them before,
09:54 and I can actually...
09:56 There are some tests we can do, measuring their...
09:57 a term called VO2 max.
09:59 We can actually tell when they exercise too much.
10:02 We say, "No, it's better if you only exercise two hours
10:05 than five hours 'cause at this period,
10:07 you're actually breaking down muscles,
10:09 and exercise is actually hurting you."
10:11 So it is true you can get too much
10:13 of a good thing.
10:15 Right, too much of good thing,
10:16 even movement and exercise.
10:18 Yes, but on this one, the phrase, less is more
10:21 will not apply to movement.
10:23 Not to most people.
10:24 More is more, more is better, right.
10:26 Well, we've got a 60-second video
10:28 of Biblical Prescriptions for Life.
10:29 It's from that series of the Bible study.
10:31 It's called Walking with God.
10:33 And this is a short 60-second video
10:34 that you can share with your friends,
10:36 and it's all about movement as a biblical prescription.
10:39 I'm Dr. James Marcum.
10:41 Our Biblical Prescription for Life is John 5:8.
10:45 Where the text says, "Take up your bed and walk."
10:48 Matthew also talks about walking on water
10:52 and how after a healing, people arise and walk.
10:55 Physical walking is mentioned in the Bible
10:58 and is a biblical prescription for life.
11:01 In Bible times, everyone seemed to walk and move.
11:04 There were no cars.
11:05 There were no sitting hours and hours in chairs.
11:08 Today, moving is definitely an issue
11:11 and contributes to chronic disease that we see.
11:14 In fact, studies recently in the journal Circulation show
11:17 that just moving and walking around the room every hour
11:21 improves our cardiovascular, respiratory health,
11:23 and it also helps us think better.
11:25 Not only does physical walking improve the body,
11:28 but walking with God is mentioned as well.
11:31 Soon, studies will be on this.
11:33 I want you to remember that walking and moving
11:35 is a biblical prescription for life.
11:39 You know, it seems pretty simple.
11:40 Walking and moving is a biblical prescription.
11:43 That's the way God designed us, that's the way He created us.
11:45 The hard part is just remembering to do it,
11:48 you know, with our busy schedules,
11:49 busy lives, we got work, we got families.
11:52 How do you remember
11:53 to make it part of your daily life, Dr. Marcum?
11:55 Well, you know, it starts with moving with God.
11:58 And I pray in the morning, "God, it's about Your will,
12:01 and help me to remember all these things
12:02 and do all these things.
12:04 And it's through Your power that I do these."
12:06 And one of the things,
12:07 when I walk with Him spiritually,
12:09 it reminds me of walking with Him physically.
12:11 So I want to do all those things
12:13 because He gives me the power to do that.
12:15 So it really makes a difference.
12:17 And we made that video so people can share it
12:19 with their friends and neighbors.
12:20 They can download it
12:22 and put it on their social media.
12:23 It reminds them of the importance
12:25 that walking is a treatment for disease,
12:28 a way to prevent disease,
12:30 and a way to remind us, also, of our walk with God.
12:33 Yeah.
12:35 And on that note, we've got a free offer
12:36 that we want to mention.
12:37 It's our free guide to Walking with God.
12:39 And you can download that
12:40 at BiblicalPrescriptions.com /Movement.
12:43 And there's some great information
12:45 in that one-page PDF that you can download.
12:48 There's some journaling you can do there.
12:49 It's gonna serve as a great reminder
12:51 to help you remember to move every day.
12:53 And, Dr. Marcum, thank you so much
12:55 for your insights on movement today.
12:56 I'm sure our viewers enjoyed the program,
12:58 and it will help them remember to move more every day.
13:00 Thanks so much.
13:02 We'll be back in just a moment
13:03 as Dr. Marcum closes with prayer.
13:13 Well, I hope you've learned today
13:15 the importance of movement.
13:18 Not only as a way to prevent disease,
13:20 but also to treat disease
13:22 and remind us of moving with God.
13:25 Let's pray together.
13:28 Father in heaven, thank You for moving with us
13:30 and remind us to take care of this body
13:33 that You gave us, and help us to keep moving.
13:35 Moving for You on this trip through life is our prayer.
13:39 Amen.
13:40 I want to thank you for taking the time
13:42 to watch today
13:44 And I want you to spread this message with others
13:46 about how they can have better health by moving.
13:49 Share it with your friends and neighbors,
13:50 and also be a good example.
13:53 If you might have a question for me,
13:54 I want you to go to a website, that's HeartWiseMinistries.org,
13:58 and we will be praying for you.
14:00 Join us next time.


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Revised 2019-03-11