Participants:
Series Code: IIWC
Program Code: IIWC202029S
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00:00 >> Hello and thank you for
00:02 taking the time to join us on 00:03 It Is Written Canada. 00:05 Let me begin by asking you a 00:07 personal question: do you ever 00:08 worry about your health? 00:10 Have you ever wondered 00:12 what you can do to start 00:14 feeling better? 00:16 >> Perhaps at one stage in 00:18 your life you felt like you 00:19 had a lot more energy. 00:22 Well, today on It Is Written 00:23 Canada, we are going to show 00:25 you how to get your 00:27 energy back. 00:28 We are going to talk to an 00:30 expert and ask him to show us 00:32 what science is telling us 00:34 about how you can feel better 00:36 and have more energy than you 00:38 ever thought possible. 00:40 >> And we are also going to 00:42 talk to someone who, after 00:44 facing a major health crisis, 00:47 turned his life around and is 00:49 now feeling better, thinking 00:52 more clearly, working harder, 00:54 and making in-roads into his 00:57 community since he made one 00:59 simple change to his life. 01:02 >> And do you wanna know 01:03 what that simple change 01:05 to his life is? 01:07 Well, in a moment, we will 01:09 tell you exactly what he did 01:12 to transform his life. 01:14 ♪♪ 02:03 >> Hello and welcome back to 02:04 It Is Written Canada. 02:05 Our first guest today is 02:07 Dr. George Cho. 02:09 Dr. Cho is a licensed 02:11 naturopathic doctor who 02:12 practices in the 02:13 Greater Toronto Area. 02:16 He also works in the exercise 02:18 physiology department at the 02:19 Cleveland Clinic Canada. 02:22 He is a member of the American 02:25 College of Lifestyle Medicine 02:27 and the Canadian Society for 02:29 Exercise Physiology. 02:31 His practice focus is on 02:33 lifestyle medicine and Dr. Cho 02:35 is going to share how you can 02:38 get your energy back and start 02:40 feeling better by making one 02:42 simple choice and that choice 02:44 is take walking seriously. 02:48 >> Dr. Cho is going to 02:50 introduce us to the amazing 02:52 health benefits of walking. 02:55 So thank you so much, Dr. Cho, 02:57 for joining us on It Is 02:59 Written Canada today and we 03:01 are really looking forward to 03:03 what you are gonna share 03:04 with us today. 03:05 >> Yes, we are. 03:06 >> Yeah, glad to be back. 03:08 >> So, Dr. Cho, sometimes we 03:11 get the impression, we know 03:13 that exercise is good for us, 03:15 but sometimes we feel like we 03:17 need to run, we need to lift 03:20 weights, we need to train for 03:24 a marathon, so do that really 03:26 intense stuff. 03:28 >> Right, right. 03:28 >> So can you tell us 03:30 about walking? 03:32 What are the benefits 03:33 of walking? 03:35 >> Yeah, the intense stuff is 03:37 good, so jogging, lifting 03:38 weights, all that is really 03:40 important, but it doesn't need 03:41 to begin there and the 03:42 scientific evidence shows that 03:43 even walking is very 03:45 beneficial so, in fact, we've 03:46 known this for decades. 03:48 So in the 1950's, there's a 03:50 doctor named Jeremy Morris, 03:51 and he did some very landmark 03:53 studies and he got two groups. 03:55 He got-- he looked at the 03:56 conductors, the bus conductors 03:58 in the-- who work in the 04:00 London bus system 04:01 and the drivers. 04:02 So the conductors are the guys 04:03 that are walking down the 04:05 aisle, checking the tickets, 04:06 collecting the fare, the bus 04:07 driver's just sitting and just 04:09 driving the bus. 04:11 He also looked at postal 04:12 workers and he compared the 04:14 office clerks versus the guys 04:16 actually delivering the mail 04:18 and what he found was that 04:19 there's almost half the risk 04:20 of cardiovascular disease 04:22 amongst the conductors and the 04:25 postal-- the mail people, 04:27 right? 04:27 So what's the difference? 04:29 Obviously the conductors, 04:29 they're walking up and down 04:30 the steps every single day, 04:32 walking up and down the aisle, 04:33 right, whereas the drivers are 04:34 just sitting. 04:36 Same with the mailmen. 04:38 They're walking every 04:39 single day. 04:40 So their risk of heart disease 04:41 was much lower than those who 04:43 are sitting in the office all 04:44 day, so-- 04:45 And what people have to 04:46 realize is that those studies 04:47 with Dr. Moore set the 04:49 foundation for the whole field 04:50 of exercise science today. 04:51 >> Oh, really? 04:52 >> Yeah, so the whole field of 04:53 exercise is built on those 04:54 studies so we've known for 04:56 many years that walking is 04:57 beneficial and the science 04:59 that's come out since then 05:01 has only confirmed the 05:02 benefits of walking. 05:03 Now if your viewers are 05:05 familiar with the Blue Zones, 05:07 so the National Geographic 05:09 sent Dan Buettner to look at 05:11 Blue Zones, basically these 05:12 are five geographic areas 05:13 where there's large 05:14 proportions of centenarians, 05:15 people who live to 100. 05:17 And they want to know, 05:18 you know, what are the 05:20 lifestyle habits of these 05:21 Blue Zone centenarians? 05:23 And one of them-- one of the 05:24 things that they found was 05:26 this concept of moving 05:27 naturally, and that's his 05:28 words, he says, 05:29 "they move naturally." 05:30 That means that these 05:31 centenarians in Okinawa, in 05:33 Sardinia, in Ikaria, Greece, 05:35 you know, they're not going to 05:36 gyms, they're not lifting 05:37 weights, they're not doing 05:38 marathons, but what are 05:39 they doing? 05:40 They're walking up 05:40 and down the mountains 05:41 every single day. 05:42 Walking is very, very 05:43 beneficial for sure, yeah. 05:45 [Mike] So in Canada today, a 05:46 lot of people are very 05:48 sedentary, they're either 05:49 sitting or they're lying down 05:51 like for 23 out of 24 hours so 05:53 to get up and move. 05:55 What about as a therapeutic, 05:57 to go for a walk if you've 05:59 maybe had some kind of a heart 06:01 disease or something 06:02 like that? 06:03 [Dr. Cho] Walking is now-- 06:05 exercise in general is now 06:07 part of therapy for many 06:08 chronic diseases, in fact, I 06:10 have here a paper written by 06:12 Dr. Petersen and Saltin, 06:14 they're from the University of 06:15 Copenhagen and the paper here 06:18 is called, "Exercise As" 06:19 "Medicine" and it talks about 06:21 exercise as therapy for 26 06:22 different chronic diseases. 06:24 So now some of these might not 06:26 be a surprise to some of your 06:28 listeners like heart disease, 06:30 exercise is therapy, obesity, 06:32 type 2 Diabetes, right, but 06:34 there's also other ones that 06:35 might be surprising to your 06:37 viewers: schizophrenia, 06:39 depression, Parkinson's 06:42 disease, multiple sclerosis, 06:43 type 1 diabetes, stroke, 06:46 cystic fibrosis, and 06:48 even cancer. 06:50 So when you look at even 06:51 cancer, the guidelines right 06:53 now, they recommend before 06:55 therapy, during chemo therapy, 06:57 and after, they recommend 06:58 exercise and the main one 07:00 they recommend is walking. 07:01 So exercise is used in a wide 07:04 variety of chronic diseases as 07:06 treatment for sure. 07:07 It's seen as a very 07:08 integral component. 07:09 >> Awesome. 07:11 >> And so by just reading 07:13 those benefits, you know, how 07:15 it can help those diseases, we 07:17 can see that walking is even 07:20 good for your brain health. 07:22 >> Absolutely. 07:23 So when we're talking 07:24 specifically about like 07:25 dementia, there's very 07:28 compelling evidence to suggest 07:30 that exercise, including 07:31 walking, is beneficial 07:33 for memory. 07:34 So for example, one of my 07:35 favourite studies came out in 07:36 the Proceedings of the Academy 07:38 of National Sciences, so PNAS, 07:40 and this is one of the most 07:42 prestigious medical journals 07:43 in the world, OK? 07:44 And in 2011 they released a 07:45 study where they looked at, 07:48 can exercise benefit the size 07:50 of your hippocampus? 07:51 So the hippocampus is part of 07:53 your brain and it's where the 07:54 memory kind of resides, but 07:57 over time, as we age, the 07:58 hippocampus shrinks. 08:00 So that means that we're 08:01 shrinking, your memory's 08:02 gonna go. 08:03 So they asked the question, 08:04 can we, through exercise, stop 08:07 or even potentially reverse 08:09 the shrinking of the 08:10 hippocampus? 08:11 What they did was they got two 08:12 groups, one group was walking 08:16 almost every day at a moderate 08:18 intensity for a whole year and 08:20 the other group was, they're 08:22 just stretching and what they 08:24 found was absolutely amazing. 08:26 They found that not only did 08:27 they stop the shrinking of the 08:28 hippocampus, but they actually 08:30 added volume to the 08:32 hippocampus. 08:33 So essentially in the paper 08:34 they say they essentially 08:36 reversed the aging of the 08:38 hippocampus, 08:39 the decrease in size. 08:40 So when we exercise, we 08:43 release a hormone called BDNF, 08:45 brain-derived neurotrophic 08:46 factor, and these things, they 08:48 have multiple functions, but 08:49 one of them is they create 08:51 more neural connections so the 08:53 more connections you have, 08:55 the better your memory. 08:56 But, not only that, BDNF also 08:58 helps stimulate the formation 09:00 of new neurons. 09:02 So not just more connections, 09:04 but also new neurons so this 09:05 is why they saw an increase in 09:07 the size of the hippocampus. 09:08 And I wanna read here for the 09:11 benefit of your viewers, in 09:12 the discussion section what 09:14 these researchers say, so they 09:15 say here, "In this study of" 09:17 "exercise training, we" 09:19 "demonstrate that loss of" 09:20 "hippocampal volume in late" 09:22 "adulthood is not inevitable" 09:25 "and can be reversed with" 09:28 "moderate intensity exercise," 09:29 "a one-year aerobic exercise" 09:31 "intervention was effective" 09:33 "at increasing hippocampal" 09:35 "volume by 2% and offsetting" 09:37 "the deterioration associated" 09:39 "with aging." 09:41 "Because hippocampal volume" 09:42 "shrinks more than 2%" 09:43 "annually, a 2% increase in" 09:45 "hippocampal volume is" 09:47 "equivalent to adding between" 09:49 "one to two years worth of" 09:51 "volume to the hippocampus" 09:52 "for this age group." 09:54 So by only one year of 09:55 exercise they're able to add 09:57 up to two years worth of 09:58 hippocampal volume. 09:59 So it just tells you the 10:01 tremendous benefits of 10:03 walking, just walking, right? 10:05 They weren't doing marathons, 10:06 they were walking for memory. 10:09 And of course we know that 10:10 Alzheimer's disease is a huge 10:11 issue and it's just gonna 10:13 become an even bigger issue in 10:14 the future, so I recommend 10:15 everyone to at least get some 10:17 moderate intensity walking 10:18 into their life. 10:20 [Mike] So let's talk about 10:23 psychological factors like 10:25 depression and anxiety. 10:27 Is walking good for that? 10:29 [Dr. Cho] The same thing. 10:30 So scientists have done a lot 10:32 of research on exercise for 10:33 depression and anxiety and 10:35 just like for memory, it's the 10:36 exact same thing, they find 10:38 that it's very beneficial. 10:39 And even walking itself, so 10:41 you don't even have to, like-- 10:43 More intense is good, but even 10:44 walking is still beneficial 10:45 and there's several reasons 10:47 for that: one, it could be 10:49 linked to the hippocampus and 10:51 BDNF, that's one thing. 10:53 Also, you know, when people 10:54 are experiencing depression 10:56 and anxiety, you know, they're 10:57 ruminating about things, they 10:58 have these thoughts, they're 10:59 saying that maybe exercise can 11:00 help kind of distract them 11:02 from those thoughts, right? 11:03 Also people who are exercising 11:05 together with friends and, you 11:06 know, there's like that social 11:07 component and exercise also 11:09 releases what are called 11:10 beta-endorphins. 11:12 So these are like your happy 11:13 hormones so if you're 11:14 exercising and you release 11:16 those endorphins then you're 11:16 gonna feel better, right? 11:17 So there's a lot of-- they're 11:19 not exactly sure what the 11:20 mechanism could be, but they 11:21 do know that exercise, 11:23 including walking, helps with 11:24 depression and anxiety. 11:26 >> That's encouraging, 11:27 very encouraging. 11:29 >> So let's get practical. 11:32 How much, how intense, how 11:35 frequent should we be walking? 11:38 >> Yeah, so the Canadian 11:39 Movement Guidelines, they're 11:41 kind of like the equivalent of 11:43 the Canadian Food Guidelines, 11:46 so they, in those guidelines, 11:47 recommend about 150 minutes 11:49 per week... 11:51 [Mike] OK. 11:51 >> So that's about what, 11:52 like 25... 11:53 >> Two and a half hours... 11:54 >> Yeah, 25, 30 minutes a day, 11:56 something like that, per week 11:58 of moderate to vigorous 12:00 aerobic physical activity. 12:02 To meet those guidelines, it's 12:04 not like a stroll or it's not 12:06 just an easy walk, but you're 12:08 talking about like a brisk 12:09 walk, so enough to kinda get 12:10 your heart rate going and also 12:12 to maybe break a little bit of 12:13 a sweat. 12:14 You don't need to be 12:15 exercising in huge volumes, so 12:17 like two hours, one hour a 12:18 day, even, you know, 20, 30 12:19 minutes a day. 12:21 And it doesn't have to be 12:22 super intense, right, it can be 12:24 even be like brisk walking or 12:25 power walking, that itself can 12:28 help you meet those guidelines 12:30 which will give you optimal 12:31 health benefits. 12:32 So that's what I would 12:33 recommend people to aim for. 12:35 If people are not exercising 12:37 right now, then I would 12:38 encourage them to just start 12:39 with slow walking, maybe 10 12:41 minutes, 15 minutes per day, 12:43 but the aim, I think, is to 12:44 reach those guidelines, 12:46 150 minutes per week, moderate 12:48 to to vigorous intensity 12:50 physical activity. 12:50 So at the minimum, like a 12:52 brisk walk type of thing, yeah. 12:54 So I would encourage everyone 12:55 to just try to start with 12:57 where they're at so start with 12:58 a little bit and try to build 12:59 up to meet those guidelines. 13:01 >> That's very good. 13:02 Well, we have a friend who 13:04 took walking very seriously 13:06 after he had a serious health 13:09 crisis so we're gonna let him 13:11 tell you his story right now. 13:14 [Mark] So what happened was 13:16 that I was at a meeting and it 13:19 was in a distant city here in 13:20 Canada, fortunately, and in 13:23 that meeting it became clear 13:26 that something had happened. 13:28 It was-- it seemed rather 13:29 slight, quite frankly, but I 13:31 could tell that I was kind of 13:33 feeling a little bit off. 13:35 Later on, when I got back to 13:36 the hospital, they felt that 13:39 I'd had either sort of a 13:42 slight stroke, mini stroke, 13:44 very minimalistic sort of 13:46 thing because you couldn't 13:47 tell it by my speech being 13:50 changed or any of the markers 13:51 that are typically associated 13:53 with stroke. 13:54 So I was fortunate in that it 13:57 was very light. 13:59 Walking came out of a number 14:02 of things that were 14:03 interesting to us. 14:04 As a kid I walked a lot 14:06 because I grew up on a farm, 14:07 80 acres, I was walking all 14:09 over the place all the time. 14:11 And then in the aftermath of 14:15 whatever event this was that 14:17 took place with me, I realized 14:20 in conversation with my 14:21 physician that there were 14:23 significant changes that were 14:24 going to have to be made in 14:26 lifestyle, among them would be 14:28 diet, lifestyle, and that 14:32 included things like exercise. 14:37 I got involved in walking and 14:40 that began gradually, it began 14:42 in the summer time. 14:43 One of the things about 14:45 walking is it gives you the 14:46 opportunity to disengage from 14:48 a lot of other stuff that may 14:50 be going on, work life or I 14:52 suppose your home life, but 14:55 what became very important to 14:57 me was the opportunity to do 14:59 something that was a little 15:00 bit more meditative, a little 15:03 bit more spiritual. 15:05 And when you walk for a little 15:07 longer walk, a physician will 15:09 tell you walk a half hour a 15:11 day five days a week or 15:12 something like that so I 15:14 decided to go for an hour and 15:17 I walked as far as I could a 15:19 half hour from my home and I 15:23 didn't get far enough in order 15:25 to see new territory so I 15:26 decided to see what if I 15:28 walked an hour from my house 15:31 and then I turned back, that 15:33 would give me two hours. 15:35 And after I did that I wanted 15:36 to do more because there was 15:38 still a further horizon. 15:40 I've come to the place where I 15:41 know more about the community 15:43 today than I have ever known 15:46 about any place that I 15:47 have lived. 15:49 I walked three and a half 15:51 hours this morning before I 15:53 came in here 15:55 and it was amazing! 15:56 Saw parts of our area that 15:58 I've never seen before, 16:00 listened to the new wave of 16:02 birds, right now it's kind of 16:03 morphed from chickadees to 16:06 cardinals and robins, I 16:08 counted about a dozen 16:10 robins today. 16:11 And I like to walk early in 16:13 the day. 16:13 I like to watch the dawn, 16:16 I like to see the sun come up. 16:18 This morning when I started 16:19 walking before 5:00 AM, it was 16:21 fascinating because I saw we 16:25 had a full moon, could see the 16:27 stars, it was a beautiful day. 16:31 And then gradually, bit by 16:33 bit, the colour comes into the 16:35 sky, the birds begin to sing 16:38 and if you're in touch with 16:39 doing that in the same time 16:41 increment, even though you're 16:43 going to different places, you 16:46 kind of learn the cadence, the 16:49 circadian rhythm, if you will, 16:51 of the world and it gives a 16:53 completely different 16:54 complexion to society, 16:56 to life, to the world, 16:58 to what's going on around us. 17:00 It's a beautiful experience 17:02 and I get a chance to think 17:04 about bigger things. 17:06 What I discovered was that, 17:08 through walking, my 17:11 triglyceride levels, I 17:13 believe, were lowered 17:15 significantly from very, very 17:18 high over recommended value to 17:22 within the green zone, if you 17:24 will, if there is a green zone 17:25 with that stuff. 17:27 And with regard to my lipids, 17:30 lowered, with regard to blood 17:32 pressure which had been a bit 17:34 elevated, it is down and my 17:37 upper number for blood 17:39 pressure runs between 17:41 probably about 105 and 120. 17:45 So right now I'm where I 17:49 really wanted to be with those 17:51 markers and where my physician 17:53 wanted me to be as well. 17:55 It's interesting what this 17:57 does to your energy level 17:58 because when I think back into 18:01 the time sort of immediately 18:02 after whatever happened, 18:04 happened, I felt a little 18:07 fatigue and all of that 18:09 kind of thing. 18:11 I knew that I was not in the 18:13 shape that I wanted to be and 18:17 what has come is two things: 18:19 first of all, there's a 18:21 certain resiliency that comes 18:23 with walking. 18:25 I notice a different muscle 18:26 tone, I notice that my core 18:29 feels stronger when I come 18:32 back from walking and I think 18:34 it helps with sleeping, I 18:36 think it helps with so many 18:39 different parts of life. 18:40 And that's interesting, we've 18:42 come to rely on interventional 18:44 medicine when we could be the 18:46 intervener ourselves. 18:48 So right after this event took 18:51 place, that affected me a 18:55 little bit, my wife became 18:57 very interested and she 18:58 became a coach. 19:00 So she talked about what I 19:04 needed to do and she kept on 19:06 me, which was a blessing and 19:09 we worked together toward a 19:11 common cause and she walks 19:12 with me, by the way, because 19:13 this is a good thing. 19:15 What I discovered was that 19:18 there were all of these people 19:22 that were in my orbit that, as 19:26 a pastor of a front line church 19:29 congregation for 30 years 19:31 before I started doing what I 19:32 do now, that I had seen people 19:35 who clearly had an event and I 19:38 felt compassion because some 19:40 of them were not doing 19:41 very well. 19:42 One other thing that this has 19:44 done is help me trim up. 19:46 Now I'm told I'm in better 19:47 health and I feel in better 19:48 health than I have ever been 19:49 before in my adult life. 19:52 It's like being a kid again. 19:57 >> Mark's story is really so 19:59 inspirational. 20:01 So, Dr. Cho, if someone like 20:04 Mark wants to start walking, 20:06 what would you recommend? 20:08 >> First thing I would 20:09 recommend is that for people 20:11 not to focus on doing too much 20:14 too soon so instead of 20:15 focusing on duration and 20:18 intensity, I would encourage 20:20 people to just focus on 20:21 getting into the habit of 20:22 getting out the door and 20:23 walking, so if it means just 20:25 15 minutes per day just 20:26 walking a little bit, I think 20:28 that's better because you want 20:29 to start establishing that 20:30 habit, then start building up 20:32 the intensity and building up 20:33 the duration. 20:34 The other thing-- other things 20:35 that have been shown to be 20:37 helpful is, for example, 20:38 getting, like, a pedometer so 20:40 there's actually evidence that 20:41 shows that people who are 20:42 using pedometers or, you know, 20:43 those like step-counter things 20:45 you can get on your smart 20:47 phones, those apps-- using 20:48 those apps can actually help 20:50 increase the number of steps. 20:51 Yeah, so there's that if that 20:53 could be helpful to people. 20:55 [Mike] How many steps a day 20:56 would you recommend? 20:57 Or you don't know, just to 20:58 begin with, right? 20:59 >> Yeah, just to begin with, 21:00 just enough to get out the 21:01 door make 15,000-- oh, sorry, 21:03 15 minutes per day, right? 21:05 Some people say 10,000 steps. 21:07 I think that's OK to try to 21:09 reach to. 21:10 There's some evidence to 21:11 suggest also having pets 21:13 increases the number of times 21:15 you walk. 21:17 [Mike] Go for a walk, yeah. 21:18 [Dr. Cho] And using-- meeting 21:21 with friends so walking with 21:22 friends might also be another 21:24 strategy as well to help 21:25 people get walking. 21:26 Yeah, yeah. 21:27 >> You can just keep your 21:28 shoes by the door and make 21:29 sure you can get out. 21:30 And most of us in Canada are 21:32 living not very far from 21:33 nature, I mean, I know for us, 21:35 we can go to some really nice 21:37 walks that are not too far 21:39 from us and just get in the 21:40 car and drive. 21:41 So tell us about walking in 21:44 nature or "forest walking." 21:46 How is that good for you? 21:47 >> Really fascinating. 21:48 So there's really fascinating 21:50 research coming out on nature 21:52 walking or "forest walking" 21:53 and just the benefits of 21:55 nature itself. 21:56 So a lot of these studies are 21:57 coming out from Japan actually 21:59 and in one study, it was 22:00 really interesting, they got 22:02 university students, a bunch 22:03 of university students and 22:05 they got two groups. 22:06 One group was walking in 22:07 forest, OK, in a forest. 22:09 The other groups were walking 22:11 in downtown-- in the downtown 22:13 of Japanese cities, I know 22:15 'cause Japanese cities are 22:16 very densely populated, right? 22:18 So downtown, either in the 22:19 downtown area or near like a 22:20 train station. 22:22 And they looked at depression, 22:24 anxiety, tension, anger, 22:26 confusion, these types of 22:27 things, and what they found 22:29 was that even though both 22:30 groups were walking, the same 22:31 amount, so 15 minutes a day 22:33 type of thing, those who were 22:34 walking in nature had more 22:37 benefits than those who were 22:39 walking in the city. 22:40 So that tells you there's 22:42 something about nature and we 22:43 know that city dwelling is 22:45 associated with higher rates 22:48 of mental health issues 'cause 22:49 that is well established in 22:50 the science. 22:51 So there's something to say 22:53 that-- there's something to 22:54 the idea that, you know, 22:55 getting out of that 22:57 environment as best we can and 22:59 getting out in nature 23:00 is beneficial. 23:01 So walking is good, but then 23:02 getting out and doing it in 23:04 nature is like kinda 23:05 compounds, it's like 23:07 additive benefits. 23:08 >> That's awesome. 23:09 >> I would encourage everyone 23:10 to get out and walk in nature 23:11 if possible. 23:13 >> Mm-hmm, and the fresh air? 23:14 >> Fresh air, absolutely. 23:15 Sunshine as well is another 23:18 thing and even in densely 23:20 populated cities, they have 23:22 areas where they kinda have 23:23 parks and stuff like that 23:25 so that would be much better 23:26 than just walking, you know, 23:27 on the streets. 23:29 >> On the streets, right. 23:29 Yeah, awesome. 23:30 >> Mm-hmm. 23:31 So, Dr. Cho, can you share 23:33 with us anything from the 23:35 Bible, like what the Bible 23:36 says about keeping our 23:38 bodies healthy? 23:40 >> The Bible has a lot to say 23:41 about our health and in Romans 23:45 it says we should glorify God 23:47 in our bodies and what 23:48 we do with our bodies is 23:50 an expression of our worship 23:51 to God so I think Christians 23:54 should be heavily invested in 23:55 keeping our bodies healthy, 23:57 but specifically talk about 23:58 exercise, when you look at in 24:01 Genesis when God first created 24:03 Adam and Eve, what's the job 24:05 that God gave to Adam? 24:06 [Mike] To work in the garden. 24:07 [Dr. Cho] To tend the garden, 24:08 right, that's a physically 24:10 active occupation, right? 24:11 So already there I think you 24:12 can see that exercise was-- 24:16 God designed us for exercise, 24:17 you know? 24:19 Now even after sin, if you 24:21 look at the curse that God put 24:23 upon the woman and the man, 24:25 on the man He said, "By the" 24:27 "sweat of your brow you shall" 24:28 "eat bread." 24:29 So they're gonna farm and 24:30 stuff like that, but that's 24:32 gonna be a little bit more 24:33 laborious than before, right? 24:35 So that was kind of like a 24:37 curse, right? 24:38 But at the same time sometimes 24:41 there's a blessing as well in 24:42 disguise and that is that we 24:44 know that, based on the 24:46 scientific evidence, that when 24:47 we do exercise, break a sweat, 24:49 get our hearts going, that it 24:50 has a beneficial effect on our 24:52 bodies, right? 24:53 So even within the curse I 24:55 think God put there like a 24:56 little blessing, you know, 24:58 that when we do it, He still, 25:00 you know, we get benefits 25:01 from it, so yeah. 25:03 [Mike] You're worshipping God 25:04 by you're taking care of 25:05 your body. 25:06 >> That's right, yeah. 25:07 >> Can you think of any Bible 25:08 texts specifically that 25:11 encourage health? 25:13 >> Yeah, in John it says that, 25:16 "Beloved, I wish that above" 25:18 "all that you should be in" 25:19 "health and prosper just as" 25:21 "your soul prospers." 25:22 So He wasn't just interested 25:24 in their spiritual well-being, 25:27 but also he said, you know, 25:29 "I want you to be in health," 25:30 right, so I think that's 25:31 what-- I think that reflects 25:32 what God wants for us. 25:34 [Mike] Mm-hmm, so He wants us 25:35 to feel good, to be joyful... 25:36 [Dr. Cho] That's right, yeah. 25:37 [Mike] ...to be happy and to 25:39 be in good health. 25:40 [Dr. Cho] That's right and 25:41 that's why Jesus, when He was 25:42 on earth, He healed people 25:43 because He cares about 25:44 their health. 25:45 >> You know what, and I'm 25:45 looking at Jesus life, 25:46 He walked quite a bit... 25:47 >> Right, probably, yeah. 25:49 >> He walked from place to 25:50 place, right, He didn't stay 25:51 in one place very long and so 25:53 He was walking quite a bit. 25:54 Thank you very much for coming 25:56 in and sharing that with us. 25:57 I wonder if you can close with 25:58 a word of prayer for us. 26:00 [Dr. Cho] Sure. 26:00 >> OK. 26:03 >> Dear Heavenly Father, I just 26:05 wanna pray for all those who 26:06 are watching and listening 26:08 today and, Lord, we know that 26:11 being physically active is 26:13 innately human, it's part of 26:16 Your design for us, but in the 26:18 environments that we live, 26:19 it's often very difficult. 26:20 But I pray, oh Lord, if there 26:21 is anyone here who is inspired 26:23 to be physically active to 26:25 take care of their bodies that 26:26 You would empower them, You 26:28 would arrange their schedules, 26:30 their work in some way that 26:31 they could develop a habit of 26:32 being active. 26:34 And, Lord, we know that 26:35 walking is beneficial so help 26:37 us, Lord, to incorporate that 26:37 into our lives. 26:39 This we pray in Jesus' name, 26:40 amen. 26:41 [Mike & René] Amen, amen. 26:42 >> Thank you very much, 26:43 Dr. Cho, for visiting us once 26:45 again and we hope we can have 26:47 you back again another time. 26:48 >> It was a pleasure. 26:51 >> Friends, today Dr. Cho and 26:54 Mark Johnson have shown you 26:55 how a simple lifestyle 26:57 decision like walking 26:59 regularly can improve your 27:02 health and your happiness. 27:04 >> In the Bible, God wants you 27:06 to be healthy and to prosper 27:08 in all things. 27:10 In 3 John 2 it says... 27:20 >> Our free offer for you 27:22 today is, Living Longer and 27:24 Feeling Better. 27:25 And here is the information 27:27 that you will need to receive 27:28 today's free offer. 27:32 >> Friends, we would also like 27:33 to invite you to follow us on 27:35 Instagram and Facebook and 27:38 subscribe to our YouTube 27:40 channel and also listen to our 27:42 Podcasts and if you go to our 27:45 website, you can see our 27:47 latest programs, including our 27:49 exercise workouts called, 27:51 Experiencing Life, and our 27:53 short spiritual messages 27:54 entitled, Daily Living. 27:57 >> They are all there for you 27:59 free to watch whenever you 28:00 choose because we want you to 28:03 experience the truth that is 28:04 found in the words of Jesus 28:06 when He said, "It is written," 28:08 "man shall not live by bread" 28:10 "alone, but by every word" 28:12 "that proceeds out of the" 28:13 "mouth of God." 28:16 ♪♪ |
Revised 2021-04-14