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Three Angels Broadcasting Network

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Series Code: UP

Program Code: UP000066B


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.


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Revised 2016-05-12