Participants:
Series Code: UP
Program Code: UP000066B
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00:01 Welcome back, I'm Nick Evenson,
00:02 and on today's program, we've been talking about 00:05 why movement is so important... 00:07 And it's something that can help just about 00:08 every medical condition and Dr. Marcum, how is that so? 00:12 You know Nick, everyone thinks about treatment, 00:16 and preventing disease... they think they have to have a 00:18 pill or they have to have a procedure done, 00:20 and sometimes people need that. 00:22 But today, I want all of our viewers out there 00:25 to realize that you can be one of the best physicians 00:28 just by constantly thinking about movement, 00:32 and one thing I want to leave everyone with, 00:35 if you don't think about it... every hour move around! 00:38 You know, move all the parts, move the shoulders, 00:41 and that's going to help the chemistry of the entire body, 00:44 and we've talked a little bit about how that helps. 00:46 And, if you want to get specific movement programs, 00:48 everyone is so different, you know... 00:50 For instance, you might be a truck driver out there... 00:52 Well truckers might have to do some creative things 00:55 while they're driving a truck. Certainly! 00:57 You might sit at a computer terminal, 00:59 and may have to do different things. 01:01 But at least find ways that you can move 01:03 all of the joints every hour. 01:05 And better yet, if you can get into a walking program, 01:08 swimming or bicycling for 45 minutes a day; 01:12 if you can add on some light strength training 01:14 and do it at intervals, that's even better! 01:17 But movement changes the chemistry of the entire body. 01:21 It helps all these things do good and that's what 01:23 I want people to think about today... 01:25 "Movement is better than medicine for the body" 01:27 So Dr. Marcum, what is your favorite method of movement? 01:30 Yeah, I just like to walk around and move all my body parts, 01:34 and stretch them out and do that. 01:36 Now if you're going to do heavy exercise like you're gonna, 01:38 you know, like you do on the mountain bikes 01:40 or if you're going to do heavy weightlifting, 01:42 then you have to do some dynamic stretching 01:44 even before you move. 01:46 You have to stretch all the parts, warm them up. 01:48 But I think everyone out there will realize that as we get 01:51 older, things get stiffer and if you don't use it, you lose it! 01:57 So if you keep using all the parts on a more regular basis, 02:01 they will last longer. 02:04 Our body is a machine and if we don't use the machine, 02:07 things get stiff - they don't work as well, 02:09 they're not lubricated as well 02:11 and that goes for every part of the body. 02:13 That's why we were designed to move, 02:16 if we don't move, it puts stress on our body 02:19 and I can't tell you... I like to, when a person 02:21 comes into my office, I like to write a 02:23 prescription for movement. 02:24 And I tell everyone... They say, "Oh, I don't like to 02:27 exercise, Nick - I can't do it." 02:29 But you know what... everyone can at least 02:31 get up and move around the room, 02:33 stretch all the body parts. 02:35 If you're in a car, you can do something, 02:37 so there's lots of things that people can do every day. 02:39 Now, I hear we have some questions 02:41 that have come in regarding movement... 02:42 That's right - if you have questions, 02:44 you can always go to our website at: 02:45 heartwiseministries.org 02:48 and we have a team of medical professionals who will help 02:50 give you some general advice 02:51 and point you in the right direction. 02:53 So we received some questions for today's program, 02:55 and the first one, Dr. Marcum, is something that I know 02:58 you have personally experienced, "plantar fasciitis." 03:01 If you have that, why would you want to exercise, 03:06 and maybe what kind of exercise is good for you? 03:08 You know, well a lot of people have medical conditions 03:12 that make them scared of exercise. 03:14 Some people might be in a wheelchair; 03:16 some people might have balance problems; 03:20 some people might have plantar fasciitis which is something 03:23 I've experienced which is inflammation of the fascia 03:26 is what makes it very painful 03:28 to exercise. So where do you feel that? 03:30 Yeah, it's on the top of the foot. 03:31 And usually it's worse when you wake up in the morning. 03:35 It's inflammation of the fascial plane. 03:37 I got it by over-exercising, 03:39 so you can over exercise the parts. Right 03:42 A lot of people get it from straining that. 03:44 There's not a great blood supply, 03:46 but I guess the key thing to know is... 03:48 "Well what if you have a medical condition, 03:50 can exercise still help you?" 03:53 And the answer is "yes." 03:55 So talk to your doctor and figure out what's the best 03:57 movement program for you. 03:59 But for instance, when I couldn't move my feet, 04:02 first I let my food heal and then I started some 04:05 gentle stretching exercises with my foot 04:08 to help loosen it up so it would help get more 04:11 blood to the fascia so my fascia would heal quicker. 04:14 Now if something is causing excruciating pain, 04:18 that's your sign, "I shouldn't do that." Right 04:20 Something needs to heal first. 04:21 You're feeling pain for a reason. That's right 04:23 You should not do it, but almost everyone 04:26 can find some type of movement program that will help them. 04:30 People with low back pain, "I can't exercise." 04:34 Well, you know, they can get some stretching that doesn't 04:36 hurt the back that helps bring blood supply, 04:38 helps strengthen the muscles around the back... 04:40 Almost everyone, even with serious medical conditions 04:44 can find something they can do to help their entire body. 04:47 I have people that are in wheelchairs that come to me 04:49 and say, "Well, I can't move, I'm in a wheelchair." 04:51 Well, you can still move, you can move your arms, 04:54 you can move your legs, you can move your neck... 04:56 Anything that requires us to move can at least help 04:59 the cardiovascular system. 05:01 So any little thing can do to help... 05:03 So if you have problems with your feet, of course, 05:05 see if you can get the underlying condition 05:07 treated first - let it rest and heal, 05:09 and it might be a little exercises like my foot 05:12 where I could actually improve the 05:13 healing process by exercising. 05:16 So I found when I did some light stretching exercises 05:19 for my feet, it didn't cause excruciating pain, 05:21 it helped limber things up, it brought a new 05:24 blood supply into that area, it helped decrease inflammation. 05:28 So exercise can also decrease inflammation 05:31 in parts of your body if you don't overdo it. 05:34 Now if you have a tender body part or something is hurting, 05:37 sometimes you have to go slow and do it, 05:40 but it still can benefit you from a pain perspective. 05:43 So a lot of people don't realize that exercise 05:45 can help lower chronic pain. 05:48 You lower inflammation in the body. 05:50 You can actually increase something that fights pain 05:52 called "endorphins." 05:53 So a lot of good things can happen. 05:55 So just because you might have a chronic medical condition, 05:58 talk to your physician and see what type of 06:00 movement program would work best. 06:02 And it might not be exercise, Nick... 06:04 It might be just moving to start out with. 06:06 Now have you ever injured yourself very badly? 06:08 I've had some knee and ankle injuries. 06:11 Even people that have chronic injuries, 06:13 they can still do some movement while they're injured 06:16 that can improve their body, so I want people 06:18 to think, today, that movement is a part of an every day 06:21 activity just like drinking water, 06:24 just like brushing your teeth, 06:25 just like going to sleep at night... 06:27 Movement has to be introduced into the body, 06:31 and to do that, we have to think about it. 06:33 And don't get in the trap saying, "I have to sit all day," 06:35 "I can't get up out of the couch." 06:38 Some people are couch potatoes. 06:40 Working all day, it's hard sometimes to move, 06:42 but it is so critical and it's even more critical for 06:45 people younger in life because if you can get in the 06:48 habit of moving and, better yet, exercise program, 06:51 stretching programs at a young age, 06:53 when you get older, things don't deteriorate as quickly. 06:56 So the first thing we want to do if we have plantar fasciitis, 06:59 particularly, is rest. 07:00 Let the bad stuff get healed and then you want to have 07:03 a movement program that will help it to bring more 07:05 blood supply and to help loosen it up and to help the 07:08 inflammation on that part of the body. 07:10 There's some simple stretching that you can do. 07:12 Now I wouldn't get on a treadmill and run 5 miles, 07:14 but just simple movements that you can make within 07:17 plantar fasciitis that will help that get better. 07:19 I think that's some great advice! 07:21 Another viewer asks, "Can a person with a weak 07:24 heart exercise?" 07:25 Absolutely, in fact, exercise is one of the best 07:29 treatments for the heart. Really? 07:31 But they have to be smart about it. 07:32 If they're getting tired, short of breath, winded, 07:35 or having pain, that's their body telling them 07:37 they have to back down. 07:39 Well, why is exercise so important? 07:41 It lowers the blood pressure, helps carry oxygen 07:44 throughout the body, lowers the risk of heart attack. 07:46 It actually has been shown to strengthen the heart. 07:49 So exercise is very important, 07:51 but you have to know when to quit. 07:53 So what about a low resting heart rate, 07:57 is that a good thing or can it every be too low? 07:59 Well, I hear that quite a bit. 08:01 A low resting heart rate is good as long as 08:03 when you exercise or move, the heart speeds up. Okay 08:07 Athletes have slow heart rates 08:09 because they're in such great cardiovascular shape. 08:12 In fact, when you exercise or move a lot, 08:14 you increase what we call the parasympathetic tone. 08:17 Have you heard of the sympathetic system, 08:19 that's the stress part of your body. Okay 08:21 Well the opposite part of stress is the parasympathetic system. 08:25 Well we know that people that move a lot that exercises, 08:27 that part of the body is stronger. 08:30 So if you have chronic stress, anxiety, worries, 08:33 guess what's good for you? Movement! 08:35 Because that increases the antistress part of the body. 08:38 So, if you are anxious, you have a lot of stress, 08:41 you have a lot of worries, exercises would actually 08:44 be a treatment of that... you make the parasympathetics 08:46 which also slows down the resting heart rate. 08:49 Now, if you do things, Nick, 08:52 and it doesn't go faster, that could be a sign 08:55 that you have the battery part of your heart getting older. 08:57 But most people, when they do things, they see their heart 09:00 speed up - they feel a lot better. 09:02 So, in general, most people should benefit from exercise 09:06 regardless of the condition of their heart... 09:08 as long as they start in the appropriate manner. Right 09:10 And I'm telling people today, exercise is nice, 09:13 but at least start out with the word "movement." 09:15 Because a lot of people are intimated by exercise. 09:17 Oh, I can't do it, but everyone can make sure 09:20 they're moving and build on that. 09:22 You know, we try to move people towards health 09:24 one step at a time and, of course, if they can do that, 09:27 that's great, but I want people to think about moving 09:30 and all the benefits and it's a natural treatment 09:32 for almost every condition. 09:34 So let's say I'm not in very good physical shape, 09:37 maybe I have some injuries and medical conditions, 09:39 and I don't like exercise and I haven't been exercising, 09:42 what would be the gold standard plan for me to start 09:46 moving my body? What would you recommend? 09:47 Well first of all, you need to see your doctor about what 09:50 he or she thinks you can do. Okay 09:53 I had a guy that came in here the other day in the office, 09:56 and he couldn't do anything. 09:58 He couldn't walk more than 1 minute at a time. 10:00 He had a hard time getting out of the chair. 10:02 He carried a lot of weight, and I said, 10:05 "Listen, we try to love someone and not judge them, 10:08 moving one step at a time and we meet their needs." 10:11 And in starting in a movement program, 10:13 you have to figure out what your needs are. 10:15 And his need was, he couldn't do much, so I said, 10:18 "Well listen, all I want you to do is practice every hour 10:21 getting out of the chair and walking around the room. 10:24 That's it, do no more than that and build on that, 10:27 but I want you to keep track of that and make it a priority." 10:31 Well he started doing that and now we've been working 10:34 together for a couple of months... 10:35 He can walk to the door and back of his house, 10:37 get up every hour, so he's making good progress. 10:40 But we have to meet them where they 10:42 are and we have to love them 10:43 and not judge them... Now some people can start 10:44 with an exercise program right away, Nick, 10:47 but some people, you have to move slowly with 10:49 and wherever you're at, I want you today to think about 10:52 moving those parts and go from A to B and just think about 10:56 all the health benefits you get from moving. 10:59 That sounds like some great advice. 11:01 You know, we've been talking about movement on 11:02 today's program and it doesn't have to be hard. 11:04 Find something simple, go for a walk around your house; 11:07 get up from your desk during lunch and move your body 11:10 a little bit every day, every hour. 11:13 Thank you so much for joining us. 11:14 Dr. Marcum is going to lead out in prayer, 11:16 and we just want to wish you the best of health. 11:24 We've been talking about the rhythms... 11:26 the rhythms of the heart, but there are also 11:28 rhythms of life and as you go through life, 11:32 I think you'll understand that there are times 11:34 in our lives where things are going fast; 11:37 there are times when are lives are going slow, 11:39 but make sure we continue to listen to our Creator 11:42 who creates these rhythms for us. 11:44 Now let's pray together... 11:45 Father God, We want to thank You 11:47 for listening to us today and being part of our lives, 11:50 being part of our rhythms of our lives, 11:52 and we just long for the day we can be with you Father. 11:56 We want to introduce as many people as we can to You 11:59 so they can see Your love and see all 12:01 the good things You have for them Father. 12:02 We want to thank You for everything You're doing for us, 12:05 and the healing power that You help each one of us 12:08 with each day... is our prayer. Amen 12:11 If you might be interested or have more questions, 12:13 we would love to serve You more. 12:16 You can do that at our website: heartwiseministries.org 12:19 And I want to encourage everyone to pray for each other, 12:22 pray for healing, look to the Bible for the answers 12:25 to life's tough questions. |
Revised 2016-05-12