Participants: Claudio Japas, Hildemar Dos Santos
Series Code: WM
Program Code: WM000410
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00:01 The following program presents principles
00:03 designed to promote good health and is not 00:04 intended to take the place of personalized 00:06 professional care. The opinions and ideas 00:09 expressed are those of the speaker. Viewers 00:12 are encouraged to draw their own conclusions 00:14 about the information presented. 00:36 Welcome, welcome to Wonderfully Made. 00:39 I'm glad you are with us. My name is Claudio Japas, 00:42 I'm your host for today. I'm a Preventive Care 00:45 Student at Loma Linda University. And today 00:47 joining me is Dr. Dos Santos. He is a professor at 00:51 Loma Linda University in the 00:52 Preventive Care Program also and 00:54 we will be talking about a subject that, I hope 00:57 you will be interested, exercise. 01:00 Welcome Dr. Dos Santos, I'm glad you're with us. 01:04 Thank you for having me here. It's a pleasure 01:07 to be in this program and I'm excited to talk 01:10 about the exercise. As I consider one of the best 01:14 things, one of the best treatment, one of the 01:17 best health factors to prevent and to treat diseases. 01:21 Now, tell us a little bit about your past before 01:23 we get started. You have been doing 01:25 exercise programs in different places, correct? 01:28 Yes, currently I belong to the Lopers. You know, 01:31 what's the Lopers is? Yeah. It's a Marathon running 01:34 club in Loma Linda. Perfect. And, we used to have 01:38 a Marathon running club in, in Hong Kong, 01:41 when I worked. And, in Brazil I mean 01:43 we as you see we play soccer. 01:47 Good, exercise is all around us and it's an 01:49 very important specially in our society, which is 01:52 as we become very sedentary not only here in America, 01:55 but around the world. Exercise is important to 01:59 what aspect from health basically. Can you expand 02:02 on that, why is, why should it be such 02:05 a big part of our life? Well, when God created us. 02:09 God created body that should be dynamic. 02:13 So, we've muscles, we've joints, we've 02:17 tendons to be in movement. And, so we 02:21 were created to it, to do exercise. Once we stop 02:25 it and then we've, we've diseases. 02:28 Because the circulation is gonna stop. 02:31 The organs are gonna work less or slowly and 02:35 then we've series of chronic disease that 02:37 are common now. Very interesting. 02:39 So, every component of the body was made to 02:42 have activity to have movement and to make sure 02:45 that movement happened. I've all the exercises 02:48 that we have today maybe hundreds. 02:51 Which one do you consider the most 02:53 practical, one of the most beneficial exercises? 02:57 Yeah! My blood says soccer, but I've to be fit 03:03 not everyone can play soccer and sometimes 03:06 it is too intense and according to the age. 03:09 So, considering those things I would say 03:13 walking is the best exercise and most of 03:16 people might agree with me, the thing is that 03:19 when you do one exercise that is more intense, 03:23 you've higher risk of accidents and high risk 03:27 of circulatory problems and that's why walking 03:33 is the best. And, the second exercise that 03:36 I would say is good is that you use your legs. 03:41 Umm! Umm! So, any exercise that 03:43 you use the legs will pump the circulation 03:46 will be the second heart to pump the circulation. 03:49 The heart pumps the blood down, the heart 03:52 pumps the blood according to gravity and have muscles, 03:57 the arteries have muscles. Right. But, you don't have 04:00 a heart in the tip of your feet. And, so you need 04:03 to have something to pump the blood back 04:06 and then the veins that pump the blood back 04:09 they don't have muscles. Muscles. Yeah! 04:11 So, you need to have something to contract 04:14 and squeeze those veins and put above the blood 04:18 up and this is exercise. Okay, besides the pressure 04:22 of the blood flowing back to the muscles 04:24 contracting will help that. Workout ultimately you're 04:28 perfectly the way God wanted to correct? 04:30 Exactly. What are some. Because people that don't 04:34 exercise or aren't exercising as much as 04:36 we should maybe having some chronic diseases. 04:41 What are some of those diseases or some of the 04:43 benefits may put in the positive way that 04:45 exercise maybe able to counteract. 04:47 Well, as exercise stimulates circulation. 04:51 You've more circulation to all the organs in the body 04:57 starting with the brain you've a better mental 05:00 performance because you've more oxygen and 05:02 more nutrients going to the brain cells. 05:05 Then you've a better circulatory system. 05:09 You've better function of the lungs, you've 05:11 better function of the digestive system, 05:14 the kidneys whatever. So, circulation will 05:18 activate the whole body and then we will have a better 05:21 function and you've a better outcome and less 05:26 disease. I would say that among the diseases 05:29 related to exercise, we've diabetes, 05:32 high cholesterol, obesity, 05:34 heart disease, strokes, and the one 05:36 that I mostly talk about is the mental problems, 05:42 mental disease like depression, anxiety, stress. 05:46 So, exercise will help to decrease the risk 05:49 of those diseases. So, you're saying by 05:52 being physically active that I can even help my 05:55 mind and the depression states that I maybe falling 05:58 into or weaker currently into. 06:00 How does that work? Well, when you exercise, 06:04 you release substances in the brain that is 06:07 called serotonin or other substance that are 06:15 used to treat depression by the way 06:20 in dolphins other substances and then 06:24 those substances are release them when you've 06:28 high level of serotonin. So, you don't have your 06:33 level of depression is gonna go down. 06:35 Many drugs that are used today to treat 06:38 depression like Prozac acts as a serotonin release 06:47 agent and then when you do exercise. 06:51 Umm! Umm! You release the same 06:52 thing as the medication. The natural way. 06:55 The natural way and then we've a prescription for 06:58 depression of that. So, we consider that if 07:00 you've depression and you're under 07:02 medication. Exercise is one important and basic 07:06 function in the treatment of depression. 07:10 Amazing, how God could create the bodies, 07:13 so that if we treat at the way, it was meant to be 07:15 treated then every organ, every part including 07:18 our mind would think there would be able to 07:22 act normally and fight the negative dark 07:26 thoughts like the depression that can attack 07:28 anyone basically from almost young age to 07:31 older age. I'm excited about exercise, I love 07:34 doing exercise myself. I try to fit it into my 07:38 schedule as much as I can, but perhaps some 07:40 of viewers are wondering what, what 07:42 is ideal amount of time. How much should you 07:44 be exercising? So, I'll make you the question, 07:47 what's a ideal time Dr. Dos Santos. 07:49 Well, I always advise my clients to, to walk or 07:54 to do exercise at least 30 minutes per day. 07:57 And many say, Oh! I don't have the time, 07:59 I don't have the time. And then we, we negotiate this. 08:02 I tell them 30 minutes per day, six times per week, 08:07 this will be 180 minutes divided by 3 it's gonna 08:12 be, divided by 6 it's gonna be 3 hours. 08:16 Then during the week what I want from you is 08:19 3 hours of exercise. So, you do a little bit, if you 08:23 don't have time during the week, but then you 08:26 compensate in the weekend, please, give me 3 08:28 hours of exercise per week. So, you can negotiate the 08:32 time as best fits in our schedules and if it's 08:36 maybe on Monday that we can all do it then 08:38 do as much as we can a day. 08:40 Ideally it should be daily. Correct. Okay. Correct. 08:43 So, ideally everyday a balance amount of time, 08:46 so that were constantly active. And that 08:48 depends a lot on what the current state of job 08:51 or school or whatever where I would that 08:53 we were already doing, it depends on every 08:55 person. Which leads me to think that some 08:59 jobs are more active than others. And others 09:01 are very sedentary. Can physical activity or 09:05 exercise being cooperated into that daily routine 09:08 that daily life on how we, wherever we maybe. 09:13 Perfect, this is what we called NEAT. 09:16 NEAT is a Non-Exercise Activity Thermogenesis 09:20 is researched by one doctor from the Mayo Clinic, 09:24 Dr. James Levine. Okay. So, acronym right. 09:28 Is an acronym, right, NEAT exactly yeah. 09:30 Okay. But, these are NEAT 09:31 exercises. So, what they're studying is 09:35 the fact that you can increase your activities 09:39 during the day. Okay. Like for instance, 09:41 if you've a desk you should have something 09:44 like that and you should do some exercise in your 09:48 desk and during your day you constantly 09:51 should do more of this simple activities, 09:55 walk more and not staying more than one 09:58 hour sitting. And climb stairs or go down the 10:01 stairs. James Levine estimated that you can 10:06 bring down between 300 and 400 calories 10:10 doing this kind of exercise. And this means 10 to 30 10:15 pounds of weight loss in one year. 10:18 Simply doing more activity during your, 10:22 your job, during your daily activities. 10:25 During that normal routine. Exactly, exactly. 10:27 And, I know you've an interesting story that we 10:29 want to share with each of our viewers and hopefully 10:32 will be save to the end. So, we will hold on to the 10:34 story just for now. But, so daily activities, now 10:40 that's speaking mostly about adults. And adults 10:42 have this job routine, but kids, young adults, 10:46 high school age that younger ages something 10:51 is becoming very popular as Exergaming. 10:54 Now, something that you maybe wondering 10:56 what is Exergaming. Is that even in the 10:57 dictionary? And, I said fair the new word that 11:00 we want to share with you. Because it's becoming 11:04 catching on. What is Exergaming Dr. Dos Santos? 11:07 Exergaming is doing exercise with videogames. 11:12 It's becoming very popular with the 'V', that is a 11:15 game that many kids are buying now. 11:18 In Loma Linda, we've the Exertainment zone. 11:22 It's kind of gymnasium for Exergaming. 11:26 The one that I like the most is the bike 11:29 Exergaming, it's a bike that they connect to a 11:34 videogame and then we've a car race then 11:37 you hold the handle bars and then you paddle 11:40 then you've to skip the obstacles and then if 11:44 you stop paddling then your car will stop, 11:49 so you've to paddle to be faster and faster and 11:51 faster that kids like it. And, also it's a very 11:56 good exercise for, for burning calories and to 12:00 improve circulation. Right. So, many kids that come 12:03 from school after work and they're playing 12:06 videogames that may not be the best because 12:08 they are sitting down just moving fingers or 12:11 whatever, perhaps they could be do something 12:13 more with their bodies active, correct? 12:16 What are some other benefits that, is this is 12:18 good exercise or other benefits in it or not? 12:21 We're doing some research with that I have 12:24 two students working with Exergaming 12:27 to see if the exercise goes to the same level 12:31 of, of other exercises and then have the VO2 12:35 calculated I mean the amount of oxygen that 12:38 they spend during the activity, if it's at the 12:41 same level of other exercises and also, 12:44 if they will be motivated to do other activities or 12:48 the real activities because this is a virtual exercise. 12:52 Right. When you're playing tennis and that we, 12:55 so you're, you don't have a racket and a ball 12:58 kind of racket. Right. But, then some might be 13:02 motivated to do the real exercise. 13:04 Perfect, so this is a very good alternative way to 13:08 be active and any age people can do it. 13:11 I know, lot of the senior citizens places now they 13:15 were using the bowling, where they can sought of 13:16 going to a bowling place they can do virtual bowling, 13:19 right where are. Now, for, for that I mean 13:23 I have another student working with the, 13:25 with old guys. And, I believe the Exergaming 13:28 is even better for old guys. I'll say kids get 13:33 bored, I mean with ever, with whatever you 13:37 give to them, but old folks they're bored 13:40 anyway because they don't have anything to 13:42 do and then if you provide a way for them 13:45 to do an exercise that they like, but they 13:47 cannot do the real one. And, then I believe 13:50 we're studying that, but I believe they would be 13:53 that more to get the benefits from, from this 13:55 kind of videogame exercise. Perfect, perfect. So, a good 13:59 alternative for when can't go outside and 14:03 there is because it's too cold or too hot, just to 14:07 mention that also now we know that being 14:10 outside under the sunshine and the fresh air is ideal. 14:13 Let's play, the best place to do exercise. We also 14:16 know that being outside can got some injuries. 14:19 Is that correct? Like maybe twisting an ankle 14:23 or not having enough water, were some 14:27 practical tips just to prevent those. 14:30 Yeah, I like that you mention that because 14:34 we've to go back to walking. 14:38 When I mention walking one of the reason 14:40 is that you've walking as the least exercise 14:44 with the least risks for, for injuries. And, but 14:48 we have to pay attention I mean any exercise that 14:51 we do you should use the precautions. 14:54 So, like if you go biking you should have 14:58 a helmet for that and, and, and I've seen many 15:02 people with serious accidents just because 15:04 they didn't have the, the helmet to protect their 15:07 head when they've a fall. So, if you play soccer, 15:11 if you play whatever you use the braces, 15:13 you use the protection gear that every sports have. 15:18 The second thing that I think is important is water, 15:22 we should have at least when we do exercise 15:26 we should carry a bottle and drink. 15:29 This is a 500 ml bottle and/or 16 ounces. So, we, 15:34 we advise that you drink at least half of this 15:37 before you start the exercising 15:39 and if it's too hot and the exercise is too intense. 15:42 You should drink one cup or half of this bottle 15:47 every 10 to 15 minutes. The third thing that I, 15:52 I think is important is that people when they 15:55 exercise they always feel, Oh! I feel pain in the knee, 15:58 I feel a pain in the feet and so 16:00 what should I do? And then the first thing is 16:04 to have the right shoes. So, no shoes that are 16:09 dress shoes or casual shoes or once that are 16:11 covered with leather or a little stiff is that correct? 16:14 Yes, you've to have as I mention running shoes. 16:20 If you walk with, with other shoes that are hard 16:25 and then you're gonna feel the soreness 16:28 and it real hurt to your feet. 16:31 So, it should be air or gel and then when you 16:36 press here in the, in the bottom of, 16:39 it should be soft. The heel protection here 16:43 should be firm and it should be flexible 16:47 and the one important thing is that it should 16:50 not be cover with leather all around. 16:54 It should be with a fabric that is, 16:56 that transpires. For ventilation. 16:58 Exactly, because you can get, if it too hot 17:01 and this will affect your performance. 17:04 So, or will make you to get tired. 17:07 Umm! Umm! So, God has 17:08 created our bodies to be wonderful 17:10 to be moving and action and physical activity, 17:14 but we also have to use wisdom to treat it right. 17:17 To use the best ways to protect it, to handle it 17:20 and ways that won't injure it more. 17:22 And, I know I wanted to add a line that perhaps 17:25 those are diabetic or know that they're diabetic 17:28 to check their feets and if they, use seashores 17:30 or anything because of their walking to go see 17:32 their doctor. Is that something that should 17:35 be encouraged to. Yeah! For diabetics, 17:38 for diabetics you've to be careful on that 17:41 and by the way diabetes. The best treatment for 17:44 diabetes in my perspective is exercise. Umm! Umm! 17:48 And, I remember one study that they follow the 17:53 one group of diabetics for one whole year 17:56 and then after one year the blood sugar 18:00 went to normal. Umm! Umm! 18:02 And I love that study you know, why? 18:04 Because sometimes you tell a patient 18:07 you've to exercise daily and then they exercise everyday 18:11 for one week and then they go and measure the blood glucose 18:15 and it's normal, is this. Much better, yeah. 18:17 No, no, no, this is still not good. Oh! 18:20 And, then they come back and they said hey doctor 18:23 my blood, my blood sugar is till high 18:26 and I'm exercising and then I mention the study 18:29 it's not one week, it's not one month, it's one year, 18:32 is a long term. Okay, so, we've to re-consistent 18:36 and keep going. Yeah, exactly. 18:38 Not give up in other words. And for diabetics to me, 18:41 this is more important they have to wear the right shoes 18:45 and they have to check their feet because many diabetic, 18:50 who don't have the sensitivity because of neural damage 18:54 and then they don't know if they're hurting their feet. 18:57 And, so they have constantly to check their feet to see, 19:00 if there is any wound and then have the proper treatment 19:03 for that. Excellent. Now, remember, you're remember 19:06 two point was making sure we drink enough water 19:09 that were hydrated sometimes it's difficult 19:12 of carry water with us, but it's very important. 19:14 Now, I remember that and so I'm thirsty now. 19:16 You're thirsty there factor showing us the good factors 19:19 of health. What are some of the things that 19:22 we should worry about perhaps if don't drink 19:25 enough water during our exercise periods, 19:27 is what should be fear, what should we look out for. 19:31 Well, I believe the first the concern is when you 19:35 don't drink water, your temperature goes up 19:39 and then your performance, you're gonna get 19:41 to exhaustion and then you will not run 19:45 or do the exercise appropriately, 19:48 but the problem is not only that, 19:50 the problem is that this could cause heat 19:53 the exhaustion or even a heat stroke. 19:56 So, your temperature goes up and then you 20:00 entering dehydration, so you might feel thirsty, 20:04 you might feel, you might look pale and then 20:08 you may feel dizzy. I've one of my runners, 20:13 when they did, he went to a half marathon 20:15 and he didn't drink any water. Oh, no. 20:17 And, so when he was seven miles, he just fainted there, 20:21 so then, then was, he was not a constant runner, 20:27 he entered in the program even though he didn't get 20:29 and he said, I can run anytime and anywhere. 20:32 And, so it's important for intense exercise that, 20:36 I mean mostly for intense exercise that you've 20:39 a proper hydration of your body. 20:43 Right, right it's also one of those components 20:46 that God has created for us that we make sure 20:48 that not only the exercise, but the water is there 20:51 present with exercise to help us function properly 20:54 and adequately. Now, what about food? 20:57 Should we eat food before we exercise, 21:00 during the exercise or after the exercise or none at all 21:04 or all three is there recommendation for food. 21:07 Now, the bull of thumb is that you should use 21:11 foods two hours before you do exercise and 21:16 30 minutes after the exercise, 21:18 but if you're going to do an exercise 21:24 that is a intense or long duration then you 21:25 should use or eat something like a light snack, 21:30 like a fruit, or fruit juice or dates 21:34 that will give you energy. And then after one hour of 21:37 exercise, intense exercise like running a marathon 21:42 or a race then after one hour you need something 21:45 sweet, they create the gels that they give, 21:47 but any, any fruits would make it, it's or any sweet 21:52 that you can after one hour because this is 21:55 when you run out of, of the energy that comes from, 21:59 from, from their fruit and then you're using the energy 22:02 from the liver and from the muscles 22:06 and then what happen is that your performance 22:08 might go down and. Nice, so make sure 22:10 you're depending on their exercise, how long 22:13 it is to I would say we need to make sure that, 22:15 we've the adequate energy for that 22:18 and the right kind of fruits too and you mention fruits 22:21 and the fruits are sometimes are little clumsy 22:23 to take on the jogger or a walk, 22:25 but if we're doing the long hike or jog perhaps 22:30 some of the other jogs that you spoke about or the fruits. 22:33 I think a banana is a good one has a minerals, 22:35 has a sugar and yeah it might be a little more stuffy, 22:38 if we take in running, but may be leave it in the car 22:41 when we get back or. Or sometime they've these on 22:44 the stations or if you are organizing, 22:46 if you are organizing the race you can have the stations 22:49 with the proper, proper foods there. 22:52 Umm! Umm! I remember that thing 22:53 in Hong Kong an old guy, he used to tell me about 22:57 we've a run a marathon with our stomach empty 22:59 and we didn't have anything during that four hours 23:03 and say well that's really crazy you, 23:05 if you did in the past please don't do now. 23:08 Alright. We wanna make sure, 23:11 we're training the body fairly right 23:13 and in good way. Now, many people, 23:15 who started exercise especially after new years 23:18 and you might be thinking today, 23:20 well I know all about exercise, 23:22 I've heard about it many times. 23:23 I can discourage you got to do with a warming up, 23:26 you got a drink adequate water and stretching 23:29 and all these things. So many people give up, 23:32 what, what you do with your clients, 23:34 with your patients when they come and say you know, 23:36 how can, how can I keep doing this? 23:40 I think the secret is to do something 23:42 or to find something that you like. Like if 23:45 you like soccer, I mean this is gonna work for you. 23:48 If you, if you learn to like Exergaming, 23:52 if you learn to like walking I mean, 23:54 you've to do something that is enjoyable. 23:58 There is also a very interesting study 24:00 that was done with cholesterol, 24:03 high cholesterol patients they dividing two groups, 24:06 one group with exercise prescribed by the doctor 24:09 and other group with exercise that they shows 24:11 what to do. And, then the cholesterol dropped 24:13 in the group that put reminder on that. 24:16 So, when they are fully made is a holistic approach, 24:20 is mind and body and physical. 24:22 So, the mind on the exercise and the exercise itself 24:27 and then you have the diet and this will provide 24:30 better outcomes for, for health. 24:34 So, combining all three what God has made us. 24:37 Yes. Well, making sure all the 24:38 component are there also making sure something 24:40 we enjoy doing like you said, right has fun. 24:43 Also if I could add it's maybe a progressive step. 24:46 Sometimes, we've these big goals, Oh, I'm gonna 24:48 run five miles a day and forever. 24:50 And, we run those first five miles 24:53 and our bodies are hurting then I've now tried it 24:55 before and it's not expected. The body is not expecting, 24:59 that needs to get accustomed and trained 25:01 and take baby steps if you can call 25:03 like that, get up to that. 25:04 Yeah, mostly when you stop for exercise 25:08 for a longtime then when you are started, 25:11 do you think well I'm gonna make up 25:13 for whatever I miss and then you, 25:16 you, you exaggerate you do that thing. 25:18 One day or in a one week then you I gonna 25:20 got hurt and then you get in trouble. Right. 25:24 Like if I have to, to run seven miles now. 25:29 In my group, we're in the seven mile level. 25:32 I don't feel anything after I run seven miles, 25:35 but if I've to stuck today and I haven't done that. 25:38 I will be tomorrow, I could not even go to work 25:41 you know, that. Right, right, right, right. 25:43 So, exercise needs to be that component 25:46 that God has created that physical activity to keep 25:49 our minds and bodies and our hope and healthy 25:52 and in the great way and I want to tell our viewers, 25:56 who are watching that, if you're in an exercise 25:59 program great continue and in fact encourage 26:01 those around you to join you. And, if you're not 26:04 perhaps today is the beginning of your 26:07 exercise routine. And it could start with just 26:09 brainstorming and thinking of creative ways 26:12 that you would like to incorporate 26:14 physical activity into your work, 26:15 into your life, into your daily routine. 26:18 And just take those baby steps that it is possible 26:22 that incidentally reminds me of a story 26:25 that Dr. Dos Santos wanted to share with 26:27 each one of you and perhaps now 26:28 it's a great time to do it. Yes, thank you. 26:31 It is a story about the patient of mine 26:35 in our weight control program, 26:37 she could not walk I ask her to walk, 26:41 but she could not walk because of pain in her knees. 26:44 So, I told her well let's see what we can advise you 26:49 and with the nurse we, we advise her to buy a paddle 26:53 and put it on the floor and then she like to crusade 26:58 and then we told her every time you go crusading 27:01 you paddle this paddle machine and then let's see 27:05 what's gonna happen. So, after she went on this 27:09 for three months, she lost 20 pounds 27:12 and no more pain in the, in the knees. 27:16 Perfect, so there is a hope of each one of us 27:18 to be creative to incorporated in 27:21 which ever way we possibly can. 27:24 Also, I want to finish with a thought by Jesus Christ. 27:27 Jesus Christ was our perfect example 27:29 and always in spiritual matters 27:31 and health matters too. And, in fact I've a verse 27:34 found in Luke 13:33, where Jesus says, 27:37 I must walk today and tomorrow 27:40 and the day following and Jesus walked 27:42 all over the place and used that walking, 27:45 he could have stayed in one place or sent 27:46 others to other places, but he used to walking 27:49 not only to spread the Gospel, 27:51 but a way to keep himself healthy. 27:52 And we can do that in our daily lives today. 27:55 Dr. Dos Santos, I want to thank you for 27:57 coming here today. Thank you, very much. 27:59 Okay. Join us next time 28:01 for Wonderfully Made, 28:03 I hope you make it a part of your 28:05 schedule to join us. Thank you. |
Revised 2014-12-17