Health for a Lifetime

Be Active

Three Angels Broadcasting Network

Program transcript

Participants: Zeno Charles - Marcel, Don Mackintosh

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Series Code: HFAL

Program Code: HFAL000076


00:45 Hello and welcome to "Health for a Lifetime"
00:46 I'm your host Don Mackintosh
00:48 and today I'm delighted to have, as my special guest,
00:50 Dr. Zeno Charles-Marcel Welcome doctor!
00:53 Thank you very much, it's a pleasure to be here.
00:55 Now I understand that you are a doctor in internal medicine
00:59 and what exactly does that mean?
01:01 It means that we treat and help
01:03 prevent diseases without using surgery.
01:05 Okay great, so you can be involved in hospital
01:09 and acute care and all those different kinds of things,
01:11 but you try and figure out what you can do
01:14 to help our own body organs
01:16 take care of themselves. That's correct.
01:19 Okay, and then you also have the job or
01:22 maybe "calling" you would say of being the medical director of
01:25 The Lifestyle Center of America, tell us about that.
01:27 Well, "The Lifestyle Center of America" in Oklahoma
01:30 is a place where people can go to restore their health
01:34 particularly if they have some of the more chronic lifestyle
01:37 diseases like diabetes... a lot of people have diabetes,
01:40 heart disease, obesity, high blood pressure, things like that
01:46 We tend to pay more attention to these illnesses,
01:49 even though we treat other illnesses as well.
01:51 We're talking with Dr. Zeno Charles-Marcel
01:54 from The Lifestyle Center of America...
01:55 If you'd like to get in touch with him or with
01:58 The Lifestyle Center, the best way to do that is
02:01 over the internet at www. lifestylecenter. org
02:05 or you can call us here at 3ABN and we'll get the
02:08 phone number - contact number for you.
02:10 We want to talk today though about a very
02:12 interesting subject which I'm sure you deal with
02:14 a lot there at the Lifestyle Center...
02:17 and that is physical activity or activity.
02:20 Action is a law of life. That's right!
02:22 And what can we learn about something so simple as
02:25 activity that we need to hear?
02:27 Well, we can go back to the beginning, if you will,
02:31 of our understanding of the human body.
02:34 One of the things that keeps us
02:36 alive is actually the pumping of the heart.
02:38 The heart gets all the blood and all the nutrients
02:43 in the blood, it gets to every part of our body
02:46 and allows our body, therefore, to be alive and vibrant.
02:50 One of the very important things about our heart, however,
02:52 is it doesn't work alone.
02:54 We have accessory parts of the body that have to work
02:57 in concert to keep that circulation
03:00 moving the way it should...
03:02 And some of the parts of the body, like the calves,
03:04 actually play a very important part in keeping the
03:08 blood flowing BACK up to the heart,
03:10 and, therefore, if we want to have a good circulation,
03:13 we NEED to be active.
03:15 All right, so they have the lymph nodes or the...
03:19 The lymph channels -
03:21 the veins and all those little channels in them and everything,
03:24 and if we don't use them, USE THOSE THINGS,
03:27 then that makes the pumping mechanism harder
03:29 and it wears out faster. That's correct
03:32 The old adage, "If you don't use it, you lose it"
03:35 that's what happens to our circulatory system.
03:38 So exercise or physical activity is very important in
03:42 keeping the body actually in tune.
03:45 We were made to be active.
03:48 So you can't just have one of these diet pills,
03:49 or starvation things... it's best to keep moving.
03:51 That's right, and you know, if somebody could come up with
03:54 exercise in a bottle, that person
03:58 would be a millionaire overnight.
03:59 The other thing is, unfortunately, we can't have
04:02 anybody exercise for us.
04:04 Sometimes we might thing it would be nice
04:07 if you could pay somebody or have somebody
04:10 go out and do the exercise and we get the benefit,
04:12 but that doesn't work either.
04:14 So, exercise is the kind of
04:16 thing that we have to do ourselves.
04:17 What about these machines that make you jiggle and wiggle?
04:20 You know, I've seen where you just sit there and you jiggle
04:23 and you're just jiggling around, do those help?
04:24 Well, they might help in some things...
04:27 For instance, some of them... there are some foot vibrators,
04:30 and so on that actually help to relax you...
04:33 But by and large, those jigglers,
04:36 they just jiggle your fat a little bit.
04:39 They don't really work the muscles.
04:41 Working the muscles is something that we have to do,
04:44 and even though we're talking a little bit about exercise,
04:47 and activity, part of the reason why we look at exercise
04:52 is because it's a good surrogate.
04:54 Exercise is something we can measure in the laboratory.
04:56 Being active... How do you really measure that?
04:59 If you ask anybody if they're active,
05:01 you know what they'll say? "Yeah, I'm pretty active. "
05:04 But HOW active?
05:07 I put my fork to my mouth, I put the spoon to my mouth
05:09 basically that... You talk a little bit, right?
05:12 Yeah, that's right. So you add a few things
05:14 in there and then we say, "Well, subjectively, we're active"
05:17 So how do you know if someone is really active?
05:18 Well you know, we can test.
05:19 Okay, we can put the person on a treadmill,
05:22 and at the Lifestyle Center, we have people at the
05:24 beginning of our program...
05:26 we have them on the treadmill exercise test,
05:29 and basically, what we do is we give them a particular pace,
05:34 and they engage in the test.
05:37 Anytime that they feel that there is any discomfort
05:39 or if we see anything that will cause us
05:42 to be concerned, we'll stop the test...
05:44 But that tells us where the person is,
05:46 and what the sum of their activity in the past
05:50 has been able to accomplish in terms of their
05:52 cardiovascular system, their endurance,
05:54 and their respiratory function.
05:55 So you can hide but you can't run?
05:59 I've never heard it that way before!
06:01 It's kind of the opposite of you can run but you can't hide.
06:04 That's right! So after you test them
06:06 and different things, how can you figure out
06:09 what's the right type of activity for YOU?
06:13 That is a personal issue.
06:15 The research has actually shown that when people,
06:18 for instance, those with high cholesterol...
06:20 If you were to take someone with high cholesterol,
06:23 and you FORCE that person to exercise
06:25 with a type of exercise that they DO NOT like,
06:30 you have a very good chance of causing their cholesterol
06:32 to go UP, because the stress of having to do this exercise,
06:36 this activity, can actually drive their cholesterol up
06:40 produce more cholesterol.
06:41 So if they don't like to walk...
06:43 And you force them to walk? Then it's not good.
06:45 Then it's not going to be doing them all of the good
06:49 that we would expect that walking would
06:50 typically do to people.
06:51 So, for someone, therefore,
06:55 who wants to start an exercise program...
06:56 First of all, they need to make sure that what they are
06:59 going to be doing is safe.
07:00 But second of all, that what they're choosing to do
07:03 is something that they ENJOY doing,
07:05 something that they CAN enjoy doing.
07:07 And, even if they don't enjoy it at the beginning,
07:10 that it's something that they would LIKE to be able to enjoy.
07:13 Well I would like to run after and collect $100 bills.
07:17 Uh huh... then what you need to do is to get
07:19 a series of $100 bills, you place them in strategic places
07:23 and go for it! Ha, ha, ha, ha, ha!
07:25 Well the only reason I said that is because sometimes
07:27 we can't do exactly what we'd like to do.
07:30 But, what about the person who
07:32 just doesn't like to do anything?
07:33 For those individuals, if you would call that person a
07:36 challenge, you would always find that there is
07:38 something that they're able to do.
07:40 You see, motivation is a very interesting issue.
07:43 Sometimes we say somebody isn't motivated,
07:46 but I disagree, I think that everybody is motivated
07:49 to do something.
07:50 For instance, if we look at whether you're
07:52 motivated to exercise or not, we might say...
07:55 No, you're not motivated to exercise,
07:56 but you are motivated to stay seated,
07:59 or to sit on the couch, or to
08:00 watch television or do something like THAT!
08:03 You can exercise on the Sit Master...
08:04 OKAY! There you are! You see that.
08:06 You have to now work with where the person is
08:08 and try to help them with their motivation.
08:10 Many times, people put barriers...
08:12 They say, "I can't do this because... "
08:15 One of the favorite things that
08:16 people tell me all around the country is that...
08:19 "I can't exercise because I get too tired - it's too hard on me"
08:25 Okay, too hard on me.
08:27 Well, the reason why people get
08:28 tired easily when they start exercising...
08:31 has to do with the fact that they haven't been exercising.
08:33 Yeah, that's right!
08:35 So it's not that they are so fit,
08:37 it's really that they are unfit, okay?
08:40 So what we do is we have them start at a reasonable rate
08:45 So they don't get tired.
08:47 So they don't have to get excessively worn out...
08:50 And at the old idea of no pain, no gain is really not true.
08:55 One of the techniques that we use at the Lifestyle Center
08:57 is what we call "interval training"
08:58 That allows people to exercise and rest,
09:03 both as a part of their exercise activity.
09:05 So the person might walk for a
09:08 while and then slow down their walking,
09:09 and then walk a little bit fast and then slow down their walking
09:12 ...As opposed to trying to go ALL the way.
09:16 That usually causes them to get more fatigued quicker,
09:20 and also for them to end up with aches and pains
09:23 in places that had not been used for a while;
09:26 whereas, if they were to use
09:27 a technique like interval training the way we do it
09:30 at the Lifestyle Center, most of the time people are not
09:33 as fatigued, they are not as sore and they can
09:37 actually do a lot better over a short space of time.
09:41 You know, now in my mid-20s no - don't believe it,
09:46 a little bit older than that but not much!
09:48 Now in my 30s, you know when I was growing up,
09:52 we used to just play sports together, basketball,
09:55 this, that and the other, but then when you
09:57 get a little bit older, if you've done
09:59 those types of things, you don't have those friends
10:01 around or those people, you can't just be going down
10:03 the neighborhood playing basketball
10:05 if people are doing this or that ... what you used to do,
10:07 and you don't have those social support structures
10:09 that you normally used to have, and maybe you just don't have
10:12 the TIME to do that, and so you're not really
10:15 motivated to go out and do long distance running
10:19 all by yourself or to climb the Himalayas,
10:23 or what ever it is that people say they like to do.
10:26 So, what do you say the person who is used to
10:29 social-oriented type activity,
10:31 that now doesn't have those same types of opportunities?
10:34 Well there are 2 things you mentioned,
10:35 one was a time factor and the other is a social factor
10:38 I'll deal with the social first.
10:40 People who tend to like to do
10:42 social things as a way of exercising,
10:45 for many people all across this country,
10:47 they can join some club.
10:50 Now there are some walking clubs;
10:52 there are groups of people,
10:54 particularly folks who are retired;
10:56 also, they may be able to walk in a mall,
10:58 and they can organize a group walking in the mall.
11:01 People in churches and other civic or social groups
11:04 can get together and do things
11:06 together that will involve physical activity.
11:09 As well as what I recommend to some of my patients
11:13 is to actually join a club in which they pay a fee,
11:18 and for many, the more costly it is,
11:21 the more effective it's going to be.
11:22 Man... because they wanted to get their money's worth. EXACTLY
11:26 Running after those dollar bills again. That's it!
11:29 See, you put those $100 bills in a line, right...
11:32 and people will go after them
11:33 So someone who joins a health spa and they're paying
11:37 $400 for a quarter, those individuals tend to be
11:41 more motivated than the person who pays $10 a quarter
11:44 because $10- Ah, they may say what's the big deal?
11:48 What's the best type of physical activity and why?
11:51 I wouldn't say that there's any one best type.
11:54 Walking is something that we can all take with us,
11:57 so if I have to choose one, I'd say walking would be it.
12:00 Everybody who has 2 legs and can use them... can walk.
12:06 All right... Now, you don't have
12:09 any special equipment with you.
12:12 Typically, even if you're in a bad neighborhood,
12:16 if you can walk inside of your house, you can walk.
12:19 If you have stairs, you can walk up and down the stairs...
12:21 So this is something that, REALLY, we can do
12:24 if we have a little bit of forethought
12:27 and we're willing to experiment. Okay?
12:30 So I would probably put walking as the #1... Gardening?
12:33 Gardening is a VERY good form of exercise;
12:38 however, there are some people who garden using lots of
12:42 tools and equipment that they might sit on and drive...
12:45 They don't get all of the
12:46 benefit if they are doing it that way.
12:47 So HOE... do the things by hand. That's RIGHT! RAKE - HOE!
12:52 If you have a lawn, to get out there and cut the lawn with,
12:55 you know, one of those mowers that do this...
12:58 Oh man... One of those push mowers.
12:59 That actually will give you quite a good workout.
13:03 Now I wouldn't suggest that people start that if
13:05 they have NOT been exercising before... Why not?
13:09 Well because many people, if they have not
13:11 been exercising before, their muscles, their joints,
13:14 their ligaments, their cardiovascular system
13:16 is just not in shape to handle vigorous activity
13:19 or strenuous activity without increasing their risk of injury.
13:23 So they need to check it out with a physician
13:25 and if they have any question whatsoever,
13:26 or if they're over 40 years old?
13:28 If they're over 40 years old,
13:29 that's a recommendation that has been made.
13:32 We're talking with Dr. Zeno Charles-Marcel
13:34 He is the medical director of The Lifestyle Center of America
13:37 with a webpage by that same name...
13:39 www. lifestylecenter. org
13:42 If you have more questions for the folks there
13:45 at the Lifestyle Center.
13:46 You can contact them by email on that page,
13:48 or get other phone number contacts on that page,
13:51 or you can call us here at 3ABN
13:53 and we'll give you that contact number.
13:55 Join us when we come back, and we're going to be
13:57 talking more about exercise when we come back.
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15:04 Welcome back, we've been talking with
15:06 Dr. Zeno Charles-Marcel from The Lifestyle Center of America,
15:09 and we've been talking about activity...
15:12 And we need to be more active;
15:14 we need to have something that works for us...
15:15 That's what we talked about at first.
15:17 We can't just be conscripted into somebody else's mold.
15:20 We need to be out there doing what we ENJOY,
15:24 but we need to be doing something! That's correct
15:26 We need to be doing something that's productive.
15:28 Now, what are the things we need to be doing?
15:30 What are the things that are productive?
15:32 You know, we have all this different types of
15:33 activity and all these different...
15:34 We can get different Spandex suits of any color we want;
15:37 plaid, bad, sad, glad or yellow or green or purple!
15:41 But what really REALLY makes a good activity?
15:46 What are the components?
15:47 Well, things for the BEST effect on the body,
15:51 it needs to have an aerobic component...
15:53 And aerobic just means that the person is expending effort,
15:58 and bringing in a lot of oxygen into their system,
16:01 and getting rid of some of that carbon dioxide that builds up.
16:04 They need to just be breathing deeply!
16:05 They need to be breathing deeply, okay?
16:07 Another is... STRENGTHENING
16:09 The person needs to actually be increasing the WORK
16:12 of the muscle - such that the muscles are gaining in strength.
16:16 So they can't be going around like
16:17 a gerbil in a gerbil cage on a little wheel.
16:19 Yeah, now you can do that
16:21 and you can get some benefit from that,
16:22 but that's not optimal.
16:24 You got to slow it down, push!
16:25 Do some of those strengthening activities as well...
16:29 And the third is actually some STRETCHING, limbering up.
16:33 ESPECIALLY for people who haven't
16:35 been exercising for a while.
16:36 They need to limber up.
16:38 They need to get the ligaments and the joints
16:41 actually to be able to be more flexible,
16:43 and that decreases injury.
16:45 Now the BEST way to start a stretching program
16:50 is actually to warm up a little bit before you start stretching.
16:53 So you walk, not too fast, okay?
16:57 But you walk and you get a little bit warm...
16:59 You get the circulation going, the joints and the muscles
17:02 get a little bit warmer, and now THOSE muscles
17:05 can be stretched to your advantage,
17:09 then you start now with the rest of your exercise program.
17:12 So you go out and you kind of saunter around,
17:15 or as they say in Romanian ... "plan bataie"
17:18 That means, you know, just... my wife is Romanian,
17:20 and there is that word for... it's not a hard walk,
17:24 or whatever, you just kind of walk around,
17:26 and then what do you do?
17:27 You go down in your crouches or crunches, or what do you do?
17:30 It depends on where you're trying to stretch.
17:32 And really, stretching all of
17:35 major joint systems that works the best.
17:38 So, you know, from the ankles, knees, hips and waist,
17:42 lower back, and up to the shoulder girdle and the arms.
17:45 So, I've heard it said before that you shouldn't
17:47 do anything jerky, it should all be kind of fluid. That is true
17:52 The jerky motions and the repetitive kinds of activity,
17:58 where we push and push and push,
18:00 these tend to increase the likelihood
18:02 that you'll get injured.
18:04 So you just kind of ease into it
18:07 especially if you're a little older. Right
18:09 Of course, we're not in that category... Of course NOT
18:12 The others that are out there, they are a little bit older.
18:14 All right, then strengthening...
18:16 What do you do then to increase your strength?
18:18 We carry around our bodies with us.
18:21 And so we can use our own bodies and the own weight that we have
18:24 as a means of resisting against activity that we try to do.
18:30 For instance, we can do push-ups we can do sit-ups,
18:34 we can do pull-ups, we can hang...
18:35 Even in the chair, we can sit in the chair,
18:38 and push-up with our arms, you see,
18:41 and this gives some strengthening activity
18:43 to the upper body.
18:45 But you know, even going beyond that,
18:47 there are certain things that we can do around the house,
18:50 around the home or on the job that is actually work!
18:53 And WORK entails some of the aerobic activity,
18:56 and it includes some of the strengthening activity
18:58 because it requires, oftentimes,
19:00 for us to work against resistance.
19:03 So, you know, I have a sedentary job,
19:06 some would say, you know, being a pastor...
19:08 what should I do... in my office?
19:11 Well I would start off by asking ... what do you like to do?
19:13 What do I like to do...
19:15 Well, I like to play basketball, I like to play tennis,
19:20 I like to walk, I like to swim...
19:26 Well, in your office, you obviously won't be able to
19:29 swim and play basketball, right...
19:33 Yeah, it probably would not be
19:34 good to set up that hoop there in the office.
19:35 No, it probably wouldn't be go over too well.
19:37 Come on in, Sister Jones...
19:40 Let's shoot some hoops together!
19:43 That wouldn't work out too well...
19:45 BUT, let's suppose that during the course of the day,
19:47 you REALLY can't get out to do anything else.
19:50 In your office, you can be working under the table
19:54 with pumps, okay, for the calves. All right
19:59 You can do some resistance activity with the
20:02 legs against the hands, or even against the
20:04 side of the chair and the legs
20:06 together pushing against each other.
20:07 With those resistant members or whatever in my church...
20:10 No... there are none like that in my church if you're watching.
20:15 Okay... you can actually be doing let lifts!
20:19 I already get accused of too much activity...
20:22 Now I'm going to be in deep trouble... Yeah, good
20:25 Leg raises... okay, and then I
20:28 could just be maybe strengthening my grip.
20:29 Strengthening your grip on the chair handles.
20:31 During board meetings - that happens naturally sometimes.
20:36 So see, there are lots of things that you can do right there.
20:38 Now, you may also want to do some push-ups in the office
20:42 or sit-ups, but you might want to close the door
20:45 That's some of the strengthening activities that you can do.
20:48 The aerobic stuff... better the 50-yard dash
20:51 to the whatever, the school, or whatever.
20:54 That might be a place to do that.
20:57 For some of the other aerobic activities,
20:59 if there are stairs in your office,
21:00 you might want to do some stair climbing.
21:02 Now, it may not appear to those looking on that you're sane
21:06 when you start walking up and down the stairs over and over,
21:09 so let them know ahead of time that this is what you're doing.
21:12 You can actually process some other things
21:15 while you're doing that; you could be listening to things
21:17 I wouldn't suggest that you a lot of reading
21:20 while you're going up and down the stairs... You might get
21:22 to the bottom a little bit quicker than you anticipated.
21:24 We don't have any stairs in my office, so that's going to be OK
21:26 All right, well you've given me some ideas,
21:29 I'll work on some of those things.
21:32 But strengthening things you can always be
21:34 working on at almost any time...
21:36 And then flexibility, I suppose too, in some sense.
21:40 In some sense you can, but it's better to have a
21:43 regular flexibility schedule if you will -
21:46 where after a brief period of warm up,
21:50 you stretch, then you go ahead and you do your
21:53 physical training session, and then you cool-down
21:57 after that and then you hit the showers.
21:59 What about the person who is osteoporotic...
22:01 someone that has a bad problem with their bones
22:03 and their joints and they just
22:05 they really truly do have problems
22:07 with those types of things...
22:08 what kind of exercise could someone be involved in?
22:12 With osteoporosis? Yes
22:13 The best kind of exercise for somebody with osteoporosis is
22:16 actually what we call weightbearing exercise.
22:19 The person must exercise against gravity
22:21 for their bones to be strengthened,
22:23 and if they add some weight in addition to their body weight
22:27 that works out even better.
22:29 So for instance, it might be a lady or a man
22:33 who can get a vest, a fishing vest,
22:36 fill the pockets with sand
22:38 or fill the pockets with lead sinkers
22:41 that increases the weight of the vest.
22:43 But don't try and walk on water though!
22:45 Don't try to walk on water at that time.
22:47 But they can walk and exercise with that,
22:49 and that actually increases the
22:52 benefit of that kind of exercise.
22:54 Swimming as well, which is really good for aerobic function
23:00 is usually not very helpful in people if they have
23:03 osteoporosis and they're trying to use this
23:05 kind of exercise to help the osteoporosis.
23:07 What about someone who has a herniated disk?
23:10 If someone truly has a herniated disk,
23:13 then what that person would need is what we would call
23:16 "therapeutic exercises"
23:17 The BEST situation would be that they have to be
23:20 evaluated by a physical therapist,
23:21 someone who knows about these things,
23:24 and then get an exercise prescription tailored
23:27 for the degree of problems that they might be having.
23:30 What about the paraplegic?
23:32 You might be surprised at the amount of exercise
23:35 that people who are paraplegic can do.
23:36 When I was with the Veterans Administration,
23:39 we had patients who had had problems like that...
23:42 When I was at the "Redding Rehabilitation Hospital" in PA,
23:44 we had patients who had had injuries from
23:47 motor vehicle accidents with gunshot wounds and so on...
23:50 These individuals, believe-it-or-not,
23:52 did a lot of upper body exercises.
23:55 They can do it in their wheelchair; they can do it
23:56 in their chair; they can do it in the parallel bars;
23:58 they could even do it at the table at home.
24:01 And a very important part of their rehabilitation
24:04 actually was physical activity to the upper body...
24:07 And, they just weren't able to
24:09 use their lower extremities to the same extent.
24:13 Can you ever start exercising too young
24:15 in terms of some exercises?
24:18 There is a potential risk for having young children
24:21 engaged in weightlifting and weight-training.
24:24 So, for the very young kids, let's say less than about 10,
24:29 less than pubertal age, perhaps the best thing is
24:33 good, old-fashioned get out there and play and work!
24:37 That is a good training program... Why is that
24:39 because of the bone plates or something?
24:43 Why is it not good to have them weightlifting?
24:46 Because if they over-strain because of some of the
24:50 ligaments - some of the fascia around the muscles,
24:55 they're more prone to getting hernias.
24:57 That's what is said, they are
24:58 more prone to getting hernias. Can you be too old?
24:59 No, it's never too old to start, it's never too old to get fit
25:05 Any studies on old people that have started exercising?
25:07 Oh yes, there are lots of studies...
25:08 As-a-matter-of fact, at the University of Pennsylvania,
25:10 they did some very interesting research using elderly people
25:15 who had osteoporosis who were prone to falling...
25:18 And of course, a fall in somebody with osteoporosis
25:20 oftentimes to many people is curtains.
25:22 So, they had them do some specific training to
25:26 strengthen their knee joints, their hip girdle,
25:30 and regain some of their balance...
25:33 And these individuals not only improved
25:35 their strength of these areas, but also decreased their
25:39 risk of falling and did very, very well.
25:42 So today, we say even for the person who is elderly
25:45 who might be frail, who may already have
25:47 osteoporosis, who otherwise would say,
25:49 "Well, you know, I can't really exercise"
25:52 That is not true.
25:54 The key, though, is that they should do something
25:57 that is safe; they should be evaluated in a
25:59 professional kind of manner so that they don't increase
26:03 their risk by doing something
26:05 that might be beyond their ability.
26:07 What's your favorite exercise personally?
26:09 What do you do? Walk!
26:10 You walk, how often, how long?
26:12 It depends... I even walk with my patients!
26:15 So, during the course of a day, even though the day is busy,
26:18 I would go for a walk with my patients around the track,
26:21 and that gives us an opportunity for ME to show THEM
26:25 that even in a busy day with a
26:27 busy schedule, you can still walk.
26:28 It also takes us out of the office and oftentimes
26:32 the things that we talk about on the track are quite
26:35 different from the things that we talk about in the office.
26:37 And I also have an opportunity during that time
26:40 to evaluate how my patients are
26:41 doing with regard to their exercise...
26:43 whether they realize that that's what I'm doing or not.
26:46 So, I include walking as part of my daily routine.
26:51 Additionally, after meals, we try to go for a stroll.
26:55 Now a stroll is not really exercise in the classical sense.
26:58 It's actually a VERY slow walk and this aids in digestion,
27:03 as opposed to...
27:04 So don't go to sleep afterwards after a meal, get up and walk.
27:09 Get up and walk; again, don't do it fast.
27:12 Get a nice slow stroll and you'll be benefited by that.
27:18 So what are you doing? Why are you still sitting there?
27:19 You need to get UP. You need to get GOING!
27:21 Turn off the TV right after we're though, and GO!
27:25 Make that phone call, do that thing,
27:27 do that good deed!
27:28 We've been talking about activity,
27:30 it's a law of life.
27:31 If you're watching too much, even of this great program,
27:33 you need to be out there moving...
27:34 And now you've heard how and why and what to do!
27:38 So why not just go ahead and give it a try.
27:41 But before you do, write down this contact information.
27:44 If you would like to contact The Lifestyle Center of America,
27:47 you could contact them at
27:48 www. lifestylecenter. org
27:51 or you can call this station, we can give you more information
27:54 and we hope that today's program gives you
27:56 health that lasts for a lifetime!


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Revised 2014-12-17