Participants: Zeno Charles - Marcel, Don Mackintosh
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. 14:03 Have you found yourself wishing that you could shed a few pounds 14:06 Have you been on a diet for most of your life 14:08 but not found anything that will really keep the weight off? 14:12 If you've answered "yes" to any of these questions, 14:14 then we have a solution for you that works! 14:17 Dr. Hans Diehl and Dr. Aileen Ludington 14:20 have written a marvelous booklet called... 14:22 "Reversing Obesity Naturally" 14:24 and we'd like to send it to you FREE of charge. 14:27 Here's a medically sound approach successfully used by 14:30 thousands who are able to eat more and lose weight permanently 14:34 without feeling guilty or hungry through lifestyle medicine. 14:38 Dr. Diehl and Dr. Ludington have been featured on 3ABN 14:41 and in this booklet, they present a 14:43 sensible approach to eating, nutrition and lifestyle changes 14:46 that can help you prevent heart disease, diabetes 14:49 and EVEN cancer. 14:50 Call or write today for your free copy of... 14:53 "Reversing Obesity Naturally" 14:54 and you could be on your way to a healthier, happier YOU! 14:57 It's ABSOLUTELY free of charge, so call or write today. 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! |
Revised 2014-12-17