Participants:
Series Code: STW
Program Code: STW180003A
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00:22 Welcome to Secrets to Wellness.
00:25 Our topic in our second wellness secret is exercise. 00:30 So we need to exercise. 00:32 Yes, exercise is very important. 00:37 It is one of those eight natural remedies. 00:41 So we need to exercise 00:43 because exercise is a law of life. 00:50 And exercise is an ancient prescription 00:53 for abundant health right from the Garden of Eden. 00:58 Adam and Eve were made to exercise 01:02 and we were made to exercise. 01:05 So we need exercise daily, 01:09 not just weekly, not monthly, but daily. 01:13 Every day we all need exercise. 01:16 And researchers at the Centers 01:19 for Disease Control and Prevention 01:22 analyzed the survey data collected on exercise 01:26 from more than 450,000 adults in the United States 01:32 ages 18 and older 01:34 and this is what they discovered. 01:37 The report was that 80% of American adults 01:43 don't get the recommended exercise. 01:46 So we are not getting enough exercise. 01:49 More than 25% of Americans do no devote any time at all 01:55 to physical activity. 01:57 So we need physical activity 02:00 if we're gonna live healthier, happier, and longer. 02:04 But look, the recommended amount 02:07 is only 2.5 hours a week of moderate exercise. 02:12 That's only 30 minutes a day for five days a week. 02:18 So we don't need a whole lot to really be healthy. 02:24 But that... 02:25 The CBS news reported from the Centers 02:28 for Disease Control and Prevention 02:30 that linked physical inactivity to more than 5 million deaths 02:35 worldwide per year, 02:37 more than those caused by smoking. 02:41 In fact, cancer is now linked 02:44 not only to smoking, my friends, 02:46 but it also is linked to obesity. 02:49 And the survey revealed that only 20.6% of people 02:54 met the total recommended amounts of exercise. 02:59 So how many people do you think in the United States 03:03 even own a pair of running shoes 03:04 but don't even run? 03:06 So they have those shoes in the closet 03:10 but they are not using them. 03:12 Well, it's an alarming 87% 03:17 that actually have probably 03:19 more than one pair of running shoes 03:21 in their closet 03:22 and yet they are not using them. 03:24 They are not walking, they are not running. 03:27 And Ralph Waldo Emerson said this, 03:30 "When you have worn out your shoes, 03:33 the strength of the shoe leather 03:35 has passed into the fiber of your body. 03:38 I measure your health by the number of shoes 03:41 and hats and clothes that you have worn out." 03:43 So we need to use those shoes. 03:46 We need to get out and walk 03:48 if we are truly going to live to that healthy 100. 03:52 So let's look at some hazards of inactivity. 03:56 Well, there are those killer diseases again, 03:59 heart disease, cancer, osteoporosis, anxiety 04:04 and depression, diabetes. 04:06 All of these are linked to inactivity, my friends. 04:12 So if you want to feel better, be more energetic, 04:16 reduce the risk of chronic diseases, 04:18 and even live longer, 04:21 develop a regular exercise program. 04:24 This truly will help us to not only feel more energetic 04:28 but also live longer. 04:31 Exercise, my friends, has so many benefits. 04:35 And I want you to be healthy. 04:37 I want you to live longer. 04:40 And so you can 04:41 if you take these things we are talking about 04:45 and implement them into your lifestyle. 04:49 Well, let's look at the first thing. 04:51 Exercise helps control your weight, 04:53 and obesity is on the rise 04:55 and we need to help control the weight. 04:59 A lack of activity is the major cause of obesity. 05:03 About the only exercise some people get 05:06 is that hand finger exercise with their remote control. 05:11 We are a sedentary nation 05:13 and we need to get out and exercise. 05:15 You'll feel so much better 05:17 and you'll be so much healthier. 05:20 Look, the obesity problem is rising around the world 05:23 as we travel to so many places 05:26 whether it's, you know, Africa, India, Europe, United Sates, 05:31 round the world in many countries 05:34 56% are overweight or obese. 05:39 And yet, exercise increases your muscle mass, 05:43 raising your metabolic rate 05:44 and enabling you to burn more fat. 05:49 So we have to burn those calories 05:53 if we are actually going to control our weight. 05:57 Well, let's look at some ways 05:58 that calories burned up 06:02 in 30 minutes. 06:05 Let's just look at swimming for example. 06:08 Women will burn calories in just 30 minutes 114 06:13 and men, 144. 06:16 If you like gardening, that's pretty good. 06:19 Exercise, you'll burn, women, 06:22 126 calories and men 150. 06:27 And then, if you're just brisk walking, 165 06:31 and the men will burn 195. 06:34 And if you get on that bicycle 06:36 and go out and get some good exercise, 06:41 you'll burn women 177 calories in just 30 minutes 06:46 and men 213 calories. 06:50 So exercise is a good way 06:53 to control some of that overweight problem 06:57 that we have. 06:58 And exercise, number two, 07:01 helps reduce the risk of chronic diseases. 07:04 The diseases that we have been talking about here on 3ABN 07:08 are the ones that we are fighting against 07:10 and we can help 07:12 with just some of these health secrets. 07:15 You see guidelines from the Centers 07:18 for Disease Control and Prevention 07:20 demonstrate that regular exercise 07:23 reduces the risk of developing major illnesses 07:26 such as heart disease, diabetes and certain cancers. 07:31 So exercise is another one of those great secrets. 07:36 And exercise and physical activity 07:39 deliver oxygen and nutrients to the whole tissues 07:44 and help your cardiovascular system work more efficiently. 07:49 Again we see the importance of exercise. 07:53 Exercise decreases the risk of certain cancers 07:56 such as breast, colon, and prostate 07:59 which are on the rise. 08:01 And this is research done 08:03 in the International Agency for Research on Cancer. 08:07 And the National Cancer Institute 08:09 reported that physical activity 08:11 is linked to a 50% lower risk 08:16 of getting colon cancer. 08:19 Oh, if we only could see that God's remedies 08:23 are the best ones. 08:25 The Harvard Nurses' Health Study, 08:28 which has been tracking the health behaviors 08:32 of more than 200,000 women 08:34 for more than three decades, has shown that moderate walking 08:39 for an average of 30 minutes a day 08:41 can lower the risk of heart disease, stroke, 08:44 and diabetes by 30% to 40 % 08:48 and the risk of breast cancer by 20% to 30 %. 08:52 This is amazing, my friends. 08:54 We can actually reduce heart disease, stroke, 08:59 diabetes, for between 30% and 40%. 09:04 So I am sure that you are going to get out there 09:06 and use those walking shoes 09:08 because exercise is one of God's remedies. 09:12 And then, number three, exercise helps reduce 09:16 detrimental effects of stress and helps alleviate depression. 09:21 If you are feeling a little down sometime, 09:23 it may be good to just get out and do some extra exercise. 09:28 And get out in the fresh air and the sunshine. 09:31 And the Mayo Clinic has reported 09:34 that exercise in almost any form acts 09:38 as a stress reliever. 09:40 So all these studies are showing us 09:42 how important exercise is. 09:46 The Physical activity helps bump up 09:48 the production of your brain's feel-good neurotransmitters, 09:52 called endorphins. 09:55 And exercise pumps up those endorphins 09:58 so you actually feel better. 10:00 And being active can boost those feel-good endorphins 10:06 and distract you from those daily worries. 10:09 That's what we want to do is reduce the stress level 10:12 in your life. 10:13 And so Harvard study finds 10:17 that the single most effective tool 10:19 to battle depression is exercise. 10:22 Now I know that 10:24 there's a very, very high percent of people 10:27 that feel depressed today 10:29 but we can actually curb some of that 10:32 by just simply getting out and getting some good exercise. 10:37 During the 11-year study, 10:39 participants were asked about the frequency and intensity 10:43 of their physical activity both at work 10:46 and during leisure time. 10:48 And then, the researchers classified participants 10:52 into four categories. 10:54 Sedentary activity, low activity, 10:57 moderate activity, and high activity 11:01 and this is what they found. 11:03 The researchers concluded 11:05 that those with the higher psychological well-being 11:09 at the start of the study 11:10 displayed greater levels of physical activity 11:14 more than a decade later. 11:16 So you have just so much better attitudes 11:20 and your whole well-being is increased when we exercise. 11:27 Let's look at the Health Section-Mail 11:29 On Line from Britain, 11:32 May 17, 2017 and it says this. 11:35 "It's official, you can walk away stress: 11:39 Scientists discover how a stroll 11:42 can soothe the brain." 11:45 And "Walking briskly or jogging activates 11:48 soothing neurons in the brain. 11:51 And these neurons help dull feelings of stress, 11:55 anxiety and even depression." 11:57 So if you want to lower the depression level, 12:01 get out and exercise with your head erect, 12:04 and your shoulders back, swinging those arms 12:07 and you will feel so much better. 12:10 And now "Scientists have found that going for a brisk walk 12:14 or a jog really does calm people down 12:16 by triggering nerve cells 12:18 in the brain that relax the senses." 12:23 And "Soothing neurons are activated in the brain 12:27 when we walk, when we jog, or when we run, 12:30 which can help ease the symptoms of stress, 12:33 anxiety and depression." 12:35 So the scientific studies are there, my friends. 12:39 "Regular exercise can boost your mood 12:43 if you have depression, 12:45 and it's especially useful for people with mild 12:48 to even moderate depression." 12:51 Again, exercise is one of those secrets 12:55 that we are talking about. 12:56 Physical activities stimulates various brain chemicals 13:00 that may leave you actually feeling happier. 13:04 So we need to get moving out there 13:07 to manage even our stress. 13:10 We need daily exercise. 13:14 It needs to be not just once a week 13:17 or even some people exercise less than that. 13:20 But it needs to be every single day 13:22 or at least five times a week. 13:26 And Plato said this, 13:28 "Lack of activity destroys the good condition 13:31 of every human being, while movement 13:34 and methodical physical exercise 13:36 save it and preserve it." 13:40 So exercise, my friends, will give you a good... 13:46 Put you in a good mood. 13:47 And then, exercise will also help 13:49 reduce that chronic pain. 13:52 As you get older, you seem to have some of those, 13:55 you know, back pains and other pains 13:58 but actually exercise, 14:01 actually will help reduce that chronic pain. 14:04 In fact, the Mayo Clinic Staff Study 14:06 on Chronic Pain said this, 14:08 "Exercise releases endorphins 14:10 which are morphine like molecules 14:13 produce by the body reducing chronic pain 14:17 for many people." 14:18 So even our pain level will be lowered by exercise. 14:23 And then, exercise will boost your energy. 14:27 I want more energy, don't you? 14:29 If you want more energy, get out there 14:32 in some form of exercise. 14:34 But there's good news. my friends. 14:37 Exercise helps to build your immune system. 14:40 And we need a strong immune system 14:43 if we are going to be healthy. 14:45 And good news, my friends, 14:47 exercise helps build you physically, 14:50 mentally, emotionally and spiritually. 14:53 So we have all of these linked together 14:56 that we talked about earlier. 14:59 And good news, 15:00 you'll feel so great, my friends, 15:03 that you will think you have discovered 15:06 the fountain of youth once you start exercising. 15:11 In fact, Laura Baker from the Wake Forest 15:13 School of Medicine said this, 15:15 "Regular aerobic exercise 15:18 could be a fountain of youth for the brain." 15:22 So you may think you've found that fountain of youth 15:25 when you start exercising. 15:27 I thought I had discovered 'the new fountain of youth' 15:30 when I ran my first marathon. 15:33 In fact, two years ago, 15:35 I ran my first marathon. 15:38 And I ran for three basic reasons. 15:41 First, I wanted to improve my own health. 15:44 I had gone to a seminar in Geneva, Switzerland, 15:48 and I was teaching a seminar on nutrition 15:51 and I had some extra time there. 15:53 And so I took a class on exercise 15:56 and I learned all the benefits of exercise, 15:59 and so that inspired me to exercise more myself 16:04 and even run the marathon, 16:06 and I wanted to inspire others 16:09 as I exercised 16:10 and ran that 26.2-mile marathon. 16:15 And then also, I actually raised some funds 16:18 for our new church, and health, and training, 16:21 and community center 16:22 and we are using these training centers 16:25 to teach others these principles of health 16:28 and many other spiritual principles as well. 16:32 And so, you don't have to run a marathon my friends, 16:36 but I'll tell you after I walked 16:39 and ran that 26.2 miles and crossed the finish line, 16:45 I felt absolutely great. 16:48 But you need to prepare for that, 16:50 you need to train for it 16:52 and make sure that you are ready 16:55 when that day comes. 16:56 But God blessed me as I came in third in my age category. 17:02 And then, I was so invigorated 17:05 I decided to run the second marathon. 17:09 But this time, I had my daughter with me. 17:12 And she ran with me 17:14 and I came in second in the marathon 17:17 in my age group, 17:19 and it was a wonderful experience 17:21 when we ran together, 17:23 both my daughter Rebecca and myself 17:26 and I felt wonderful. 17:28 But you don't have to run a marathon to be healthy, 17:31 you just need to exercise daily. 17:34 That's all. 17:35 You don't have to be running a marathon, 17:37 just walk and exercise. 17:41 Exercise helps strengthen the bones. 17:44 There are so many benefits that we have, 17:46 but it helps strengthen our bones, 17:49 and it reduces the risk of osteoporosis. 17:53 And exercise improves our learning. 17:56 We do better in school, we do better at our work, 18:00 we perform better when we exercise. 18:03 Exercise is one of God's ways of slowing down the progression 18:08 of even Alzheimer's disease. 18:10 Exercise is important, water is important. 18:14 All of these things that are God's remedies 18:17 for these chronic diseases will help us live longer, 18:22 healthier, and happier. 18:24 The University of California conducted research 18:27 with laboratory mice and discovered that exercise 18:30 can slow the progression of Alzheimer's disease. 18:34 Why is it so many people today 18:37 are even getting Alzheimer's disease? 18:39 It's because of not only their lack of water 18:42 but also because of lack of exercise. 18:45 So we need to get them up and out 18:47 because the Journal of American Geriatrics Society 18:50 in 1991 said this 18:53 "Forty percent of Alzheimer's patients 18:56 on a walking exercise program significantly 19:00 even improved in their communication skills. 19:04 So you can improve as you incorporate 19:09 these principles into your lifestyle. 19:12 And John F. Kennedy, 19:14 35th President of the United States, 19:16 said this. 19:18 "Physical fitness is not only one of the most important keys 19:21 to a healthy body, 19:23 but it's the basis of dynamic 19:25 and creative intellectual activity." 19:30 So we need it not only for our physical health 19:33 but we need it as well for our mental health. 19:38 And John Ratey, MD, Medical Doctor, 19:41 from Harvard Medical School, psychiatrist and author, 19:44 in his book "Spark" said this, 19:47 "Exercise is the single best thing 19:50 that you can do for your brain in terms of mood, 19:54 memory, and learning." 19:56 So there are so many benefits to this secret to health, 20:00 my friends. 20:02 And so begin exercising. 20:04 In fact, Dr. Ratey says, 20:07 believes that even 10 minutes of daily activity 20:10 changes your brain. 20:12 So think of what 30 minutes or 60 minutes will do. 20:17 Amazing. 20:18 And according to an October 20, 2009 20:22 US News and World Report article, 20:24 researchers of Duke University Medical Center in Durham, 20:28 North Carolina, 20:29 reported that exercise after brain radiation treatment 20:34 protects against memory loss and depression. 20:39 And best of all, my friends, 20:41 exercise slows down the aging process. 20:44 Now we can't completely stop the aging process 20:49 but we can certainly slow it down. 20:52 And the University of Florida College of Health 20:55 and Human Performance 20:57 found that a steady routine of exercise slows parts 21:02 of the aging process. 21:04 So we can actually slow it down 21:07 by just incorporating 21:09 these principles into our lifestyle. 21:12 The University of California San Francisco researchers 21:16 found that stressed-out women who exercised vigorously 21:21 for an average of 45 minutes over a three-day period 21:25 had cells that showed fewer signs of aging 21:29 compared to women 21:30 who were stressed and not active. 21:33 So our cells are actually showing 21:36 signs of not aging at the same rate 21:39 as those who are not getting exercise. 21:43 Exercise, my friends, 21:45 may actually work on a cellular level 21:48 to reverse the toll of stress on our aging process. 21:52 So we can slow down this aging process 21:55 and that's what I want you, my friends to know 21:58 is that it takes discipline. 22:00 I get out there in the snow, in the rain, 22:04 whether the weather is good or bad and exercise, 22:06 and that's what we do. 22:08 So here's some principles of exercise. 22:12 Exercise regularly. 22:14 You will have half the risk of these killer diseases 22:17 as inactive people. 22:21 And then, we have to make exercise a priority. 22:24 We have to choose to exercise. 22:26 We have to choose to get out there and walk. 22:29 We have to make it a priority. 22:32 Someone says, 22:33 "Well, what kind of exercise should I do?" 22:35 Well, there's so many different things, 22:38 you can walk is the best but you can boat, 22:42 you can swing a golf club, 22:44 you can do all kinds of different activity 22:48 but there are three types of exercise. 22:51 First, there's flexibility or the stretching exercises. 22:55 Then there's strength building or lifting weights 22:58 or even hard physical labor. 23:00 And then, there's aerobic or endurance exercise. 23:05 And so, but the very best is just walking. 23:09 That's the best form of exercise 23:12 and guess what, my friends, we can all do that 23:15 and it doesn't cost anything 23:17 and we only need a pair of good walking shoes. 23:21 We don't even have to have expensive equipment, 23:24 just a good pair of walking shoes. 23:27 And we need to walk at least, at the very least, 23:31 30 minutes a day. 23:33 Now I like to exercise out in nature 23:36 and so does my husband. 23:38 We get on our bikes and we ride through the trails. 23:42 It's a wonderful stress reliever. 23:45 And exercise in nature is just amazing. 23:51 And in this exercise, 23:53 all the organs of the body are brought into use. 23:56 So when we walk with our head erect 23:58 and our shoulders back, 24:00 we get that good exercise 24:03 that enables all of our organs to be in use. 24:09 Learn to take the stairs rather than the elevator 24:13 or the escalator. 24:14 So we need to make exercise a priority 24:17 by thinking that we don't park so close to the grocery store 24:22 but may be a little further away 24:24 and take the stairs when we can. 24:27 But exercise regularly, my friends. 24:30 It is just as important as a good diet, 24:33 just as important as water 24:36 and some of these other natural remedies. 24:39 And principle number two, 24:41 enjoy your exercise. 24:44 So choose and make it a priority 24:47 but then enjoy exercise. 24:49 Walk on the beach 24:50 or take a walk among the trees 24:53 or out where the flowers are or swim. 24:57 Whatever exercise you enjoy just do because that... 25:02 And do it with your family and with the children. 25:06 You can exercise, 25:07 I love exercising with my grandchildren. 25:11 It is lots of fun. 25:13 But every day, get exercise, sunshine and fresh air. 25:17 So here is your prescription, my friends. 25:20 Walk at least 30 minutes a day, 30 to 60 minutes, 25:25 I try to get in an hour 25:27 and at least an hour to hour and a half a day. 25:31 I walked already this morning in the cold and in the wet, 25:34 in rain and dampness 25:37 at least 45 minutes this morning 25:39 and will walk another 45 minutes this evening. 25:42 But walk at least 30 minutes with your head erect, 25:46 in the sunshine, your shoulders back 25:49 and take those deep breaths 25:51 and you will be healthier. 25:54 You and your family will be on the road to better health. 25:59 And so to enjoy vitality and the best of health, 26:02 you must be active for life and regardless of your age, 26:07 my friends, you can be active. 26:11 John 10:10 says this, 26:13 "I have come that they might have life, 26:15 and that they might have it more abundantly." 26:18 God wants us to have the abundant life 26:21 and so we need to exercise. 26:24 So it's time to exercise for life, my friends. 26:27 Those of who that are watching there on 3ABN, 26:30 get up off the sofa, get up off that couch 26:34 and get off that easy chair and let's exercise, okay? 26:39 Let's go. 26:40 One, two, three, four, five, 26:44 six, seven, eight, nine, ten. 26:48 Now the right arm, one, two, 26:51 three, four, five, six, seven, 26:54 eight, nine, ten. 26:56 Now we need to go 26:58 and we need to run a little bit here. 27:00 So let's go a little faster, let's go. 27:04 Come on now, let's jump some rope. 27:06 Let's jump forwards 27:08 and now we need to jump backwards. 27:11 We need to exercise for life, my friends. 27:14 Now we need to punch that bag. 27:16 We need to go. 27:17 Now everyday, my friends, let's slow down. 27:21 We need to exercise for life because this is God's remedy. 27:26 So may God bless you 27:28 as you determine to exercise for life. |
Revised 2019-03-07