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Series Code: UP
Program Code: UP180108B
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00:01 Welcome back to the Ultimate Prescription.
00:02 I'm your host, Nick Evenson, here with Dr. Marcum. 00:04 And on today's program, we've been discussing movement 00:06 and how it's so important 00:08 to reducing a lot of the symptoms 00:10 that we experience with chronic diseases. 00:13 And, Dr. Marcum, let's just recap 00:14 from the last part of the show before the break 00:17 what we learned about movement. 00:18 Why is it so important? 00:20 Well, 'cause we were designed to move. 00:22 And when we don't move, 00:24 it puts stress on the body parts. 00:26 The body parts wear out quicker. 00:27 Any machine that doesn't move wears out. 00:30 Our universe was designed on movement. 00:32 When we don't sort of follow the way 00:34 we were originally designed, it wears out sooner. 00:37 Doesn't move, we have problems. 00:38 And that could affect 00:40 not only the movement of things in the body, 00:42 like blood, and oxygen, nutrients, 00:44 but it can affect our muscles, our brains, our eyesight, 00:47 everything is affected, Nick, when we don't move. 00:51 Which brings me to the question, 00:53 you know, do you move regularly? 00:55 You know, you sit at your chair. 00:56 I know that in your job, you know, you sit a lot. 00:59 Right. 01:01 Do you really stay every hour 01:02 and get to move all the body parts 01:04 or you skip on that? 01:06 I try to. 01:07 Sometimes, I forget, I don't set a timer. 01:08 I probably should set a timer so that I remember. 01:10 But actually, I've just gone to a standing desk recently. 01:13 And that helps 01:14 because I'm not sitting in a chair 01:15 where it's comfortable and easy 01:17 to just to stay there for a while. 01:18 I kind of have to stand for a little while 01:20 then I realize, "Oh, time to move a little bit 01:21 and shift my weight around." 01:22 And, you know, go get a sip of water 01:24 and that kind of thing. 01:25 But this is a discussion 01:26 you probably have with patients all the time 01:28 as a cardiologist. 01:29 Well, you know, I wish I had more time 01:30 to talk about it. 01:32 But, you know, you're so busy in the office 01:33 talking about everything else, that sometimes, 01:35 you skip the things that are the most important 01:37 that maybe they're not doing. 01:39 I was hoping you could share with us, 01:41 what are the common excuses that people give you 01:43 for why they don't exercise. 01:44 And I'm gonna look at our friends out there 01:47 and ask you, did you move around this program 01:49 or are you sitting? 01:51 Are you gonna be a couch potato today? 01:52 But first thing is people don't think about it. 01:55 You know, everyone's at home, "Oh, I'm busy. 01:57 I got this to do. I got that." 01:58 They don't think about how important it is to move. 02:01 And before you know it, 02:02 you've sat at the desk or the chair all day long, 02:05 you've driven from one place to another, 02:07 and you just haven't done it. 02:09 You know, so one thing is people don't think about it. 02:11 So today, we want you to think about moving. 02:15 And if you haven't, we want to set a reminder somewhere 02:18 that you will think about moving in your life. 02:20 Not only moving the body parts, but also moving with God. 02:25 In the Bible, there's over 200 types 02:27 of different references to moving. 02:30 There's a purpose to move. 02:32 There's a purpose of moving, 02:33 from getting one place to another, 02:35 to getting at a destination. 02:37 There's a reason that we move with God. 02:39 There's a reason our body parts move 02:42 to make them function better, 02:44 so they don't wear out as quick. 02:45 So think about it. 02:47 Well, there's a reason for moving. 02:49 And when people start thinking, 02:50 "Yeah, there's a reason for moving. 02:52 If I move, it's an anti aging. 02:54 I won't get old as quick. 02:56 Maybe I won't break down as quick." 02:58 "Maybe I won't get memory problems. 03:00 Maybe I'll help things like blood pressure." 03:02 Did you know that moving is a treatment 03:04 for high blood pressure? 03:06 Yep, you've told me that. Yeah. 03:07 Moving is a treatment for diabetes. 03:10 Moving is a treatment 03:12 for joint problems and arthritis. 03:14 Did you know moving could be considered a treatment 03:16 for improving your vision? 03:19 Okay. Think about it. 03:20 Well, think about it. 03:21 Well, vision, to see, you have to have blood flow, okay? 03:25 Well, let's say, you don't move and you gain weight 03:27 and you get diabetes, 03:28 the blood flow to the eye is restricted. 03:31 You can't see as well. 03:32 So just moving, you can lower your blood sugar, 03:34 improve your eyesight. 03:35 You'll also improve the oxygen to your eye. 03:37 So if you have other types of genetic problems, 03:39 you can improve your vision to your eye. 03:41 So moving via blood flow, 03:43 moving via the skin, and muscles, 03:46 and skeletal systems, 03:47 moving helps every part of the body to some degree. 03:51 Now the one thing I haven't wondered 03:53 is how does moving help your hair. 03:55 I haven't... 03:56 You know, I guess, you know, hair is important for... 03:59 In the old days, to keep you warm, 04:01 but, you know, that's the one 04:03 I haven't quite figured out quite yet. 04:05 So if any of our viewers can figure that one out, 04:07 write me in and figure out 04:09 how movement can help your hair out. 04:11 Now I haven't finished on this one. 04:13 Okay. All right. This is good. 04:14 So, you know, 04:16 people don't think about it, they don't do it, 04:18 they don't see any importance of it. 04:19 And hopefully, we've convinced them of that. 04:21 Okay? 04:23 But look about the way we've lived 04:25 through hundreds and hundreds of years. 04:26 It used to be... 04:27 We had to walk to get to A to B. 04:29 We didn't have cars. We didn't have airplanes. 04:32 At our jobs, they will work in type jobs. 04:34 We didn't have computer terminals. 04:36 We didn't have all these saving devices 04:38 that kept us from moving. 04:39 We had to move to stay warm. 04:41 You know, we didn't have heaters 04:43 to keep us warm. 04:44 We didn't have all these other... 04:45 We had to get our food. We had to grow our food. 04:47 We couldn't go to the market every day 04:49 and buy food. 04:50 So over the past years and years, 04:52 we've gone away from a society that moves 04:55 to a society really that has it easy. 04:57 So a lot of societal things 04:59 have taken us away from movement. 05:01 And as we've done that, we put stress on our body. 05:04 So now we wear out quicker. 05:06 We get these chronic diseases, like diabetes, 05:08 high blood pressure, joint problems 05:11 just because we're not moving. 05:12 If we could get back 05:14 to some type of moving program in our lives, 05:16 we might turn down all the chronic diseases 05:18 that we're getting, which need medications, 05:21 and braces, and surgeries, and all that. 05:24 Isn't that incredible? Yeah. 05:25 You know, we really were designed to move, to walk, 05:28 to work, and all these things. 05:30 And it's not necessarily... 05:32 We're not saying it's bad 05:33 the way that society has changed. 05:35 It's just taken us away from our original design. 05:37 So we need to really be more intentional 05:39 to make sure that we move. 05:41 I like that word intentional. 05:42 You know, and sometimes we say well, "Why has this happened?" 05:44 Well, you know, it is what it is, 05:46 you know, what it is? 05:47 But we can do something about it and be positive. 05:50 And that's why I used the word movement, you know? 05:52 I want people to move every body part, you know? 05:56 You know, some goals that I give my patients 05:58 in movement is try to move every hour 06:01 if you can. 06:02 Try to breathe every hour 06:03 that moves the diaphragm up and down. 06:06 You know, try to stretch out every body part, every hour. 06:09 Okay, these are warm-ups to keep the body going. 06:12 Try to work up to 10,000 steps a day. 06:16 You know, a lot of people have these apps. 06:17 They can do that. 06:19 Now you do a bicycle, 06:20 how many steps would that be on a bicycle? 06:22 How much time would that be on a bike? 06:23 I don't know how it translates. 06:25 But I like to ride for an hour at a time most of the time. 06:26 There you go, ride on a bike. 06:28 Some people like to do swimming. 06:29 I used to like to do swimming too, 06:31 but it got to be such a hassle with me to, 06:34 you know, you got to get to change your clothes 06:36 and put it in the locker room. 06:37 And, you know, unless you have a pool, 06:39 you have to join a membership. 06:40 So I don't do that now. 06:42 And so what I do is I do the treadmill. 06:44 I do the stretching. 06:46 I do the light resistance training. 06:48 And then when I get tired of that, 06:49 and I now have a rower. 06:51 You know, I get tired of that, I do my rower. 06:53 And occasionally, though, I fall in the pitfalls too. 06:55 I get lazy too. 06:57 You know, I say, "Oh, I don't want to do this. 06:58 You know, I have this to do. 07:00 I don't have enough time." 07:02 But even if you, you know, don't have time 07:03 for a full movement set, at least do some. 07:07 Yeah. Like today. 07:08 Today, I woke up early because we knew 07:10 we were gonna make television programs today. 07:12 And I said, "It's a little cold outside. 07:14 I don't know if I want to go running outside 07:16 or go on the treadmill." 07:18 And then I said, "Well, I'm gonna pray first about it. 07:20 Help me out to do at least something." 07:21 And I decided to at least... 07:23 So I did a lot of stretching today. 07:25 Today was a stretch day. 07:26 So I stretched all my body parts out 07:28 that I could. 07:29 But you try to do something. 07:31 You focus on the positive and ask God to help you 07:33 to remind you of the importance of moving. 07:35 I think intensity is one of the things 07:37 that makes movement or exercise intimidating for folks 07:41 because they think that movement, exercise 07:43 has to be high intensity, 07:44 it really have to be sweating bad. 07:46 But it doesn't necessarily have to be that way. 07:48 No, you don't have to. 07:49 You don't have to break out in a sweat. 07:50 You don't have to... 07:52 You know, you don't have to be a world-class athlete, Okay? 07:54 You just got to move 07:56 all the body parts, keep the muscles, 07:58 and the ligaments, and the circulation, 08:00 and the organ systems going to some degree. 08:03 If you do that on a regular basis, 08:05 it won't wear out. 08:06 Now there's a condition in hearts 08:08 that we see very often. 08:10 It's called diastolic dysfunction. 08:14 Diastole is a time the heart relaxes. 08:17 Well, the heart is a muscle like every other muscle. 08:19 You know, we have muscles. 08:21 You know, we know about these muscles. 08:22 You make a big muscle, you know? 08:24 I don't have a big muscle, but I would, you know? 08:27 I'm gonna digress. 08:28 Did you know your tongue is a type of muscle? 08:30 Sure, yeah. 08:31 Tongue is a type of muscle. 08:33 But, you know, we have muscles all over the place, 08:34 but you have muscles... 08:36 Your heart is a muscle, okay? 08:37 And when you don't use it appropriately, it gets stiff. 08:40 And we call that... 08:41 When it gets a stiff heart, we call it diastole, 08:43 diastolic heart failure. 08:45 Just because you don't exercise, 08:46 you can have tendencies to get a stiff heart. 08:49 And a stiff heart can go into heart failure. 08:51 Did you know around our blood vessels, 08:53 there's types of muscles? 08:54 You know, that constrict the blood vessels. 08:57 Just exercise can help the aging of that, 08:59 so you don't get stiff arteries. 09:01 So you might, you know, put off hypertension 09:04 or those other types of chronic medical problems. 09:06 So exercise or movement can help you 09:09 at some incremental level no matter how much you do. 09:12 You can either take a small dose of it 09:14 or a big dose. 09:16 And of course, the bigger dose, the bigger the benefit. 09:18 Right. Now can you over move? 09:20 Sure. Yes, you can. 09:22 And when people over move, we call that... 09:24 They start breaking down muscle, 09:26 and we call that anaerobic metabolism. 09:29 You break down your ability of muscles. 09:31 How might a person know that they do that? 09:32 Not a lot of people do this. 09:34 Athletes do that. 09:35 But you might get a lot of muscle aches and cramps, 09:37 and you feel extremely fatigued. 09:39 There's always a possibility that you're overdoing it. 09:43 Most of the time, I see people under doing it 09:45 and very few people overdo it. 09:48 But I do take care of some marathon people 09:51 and I have to tell them. 09:53 And actually, we studied them before, 09:54 and I can actually... 09:56 There are some tests we can do, measuring their... 09:57 a term called VO2 max. 09:59 We can actually tell when they exercise too much. 10:02 We say, "No, it's better if you only exercise two hours 10:05 than five hours 'cause at this period, 10:07 you're actually breaking down muscles, 10:09 and exercise is actually hurting you." 10:11 So it is true you can get too much 10:13 of a good thing. 10:15 Right, too much of good thing, 10:16 even movement and exercise. 10:18 Yes, but on this one, the phrase, less is more 10:21 will not apply to movement. 10:23 Not to most people. 10:24 More is more, more is better, right. 10:26 Well, we've got a 60-second video 10:28 of Biblical Prescriptions for Life. 10:29 It's from that series of the Bible study. 10:31 It's called Walking with God. 10:33 And this is a short 60-second video 10:34 that you can share with your friends, 10:36 and it's all about movement as a biblical prescription. 10:39 I'm Dr. James Marcum. 10:41 Our Biblical Prescription for Life is John 5:8. 10:45 Where the text says, "Take up your bed and walk." 10:48 Matthew also talks about walking on water 10:52 and how after a healing, people arise and walk. 10:55 Physical walking is mentioned in the Bible 10:58 and is a biblical prescription for life. 11:01 In Bible times, everyone seemed to walk and move. 11:04 There were no cars. 11:05 There were no sitting hours and hours in chairs. 11:08 Today, moving is definitely an issue 11:11 and contributes to chronic disease that we see. 11:14 In fact, studies recently in the journal Circulation show 11:17 that just moving and walking around the room every hour 11:21 improves our cardiovascular, respiratory health, 11:23 and it also helps us think better. 11:25 Not only does physical walking improve the body, 11:28 but walking with God is mentioned as well. 11:31 Soon, studies will be on this. 11:33 I want you to remember that walking and moving 11:35 is a biblical prescription for life. 11:39 You know, it seems pretty simple. 11:40 Walking and moving is a biblical prescription. 11:43 That's the way God designed us, that's the way He created us. 11:45 The hard part is just remembering to do it, 11:48 you know, with our busy schedules, 11:49 busy lives, we got work, we got families. 11:52 How do you remember 11:53 to make it part of your daily life, Dr. Marcum? 11:55 Well, you know, it starts with moving with God. 11:58 And I pray in the morning, "God, it's about Your will, 12:01 and help me to remember all these things 12:02 and do all these things. 12:04 And it's through Your power that I do these." 12:06 And one of the things, 12:07 when I walk with Him spiritually, 12:09 it reminds me of walking with Him physically. 12:11 So I want to do all those things 12:13 because He gives me the power to do that. 12:15 So it really makes a difference. 12:17 And we made that video so people can share it 12:19 with their friends and neighbors. 12:20 They can download it 12:22 and put it on their social media. 12:23 It reminds them of the importance 12:25 that walking is a treatment for disease, 12:28 a way to prevent disease, 12:30 and a way to remind us, also, of our walk with God. 12:33 Yeah. 12:35 And on that note, we've got a free offer 12:36 that we want to mention. 12:37 It's our free guide to Walking with God. 12:39 And you can download that 12:40 at BiblicalPrescriptions.com /Movement. 12:43 And there's some great information 12:45 in that one-page PDF that you can download. 12:48 There's some journaling you can do there. 12:49 It's gonna serve as a great reminder 12:51 to help you remember to move every day. 12:53 And, Dr. Marcum, thank you so much 12:55 for your insights on movement today. 12:56 I'm sure our viewers enjoyed the program, 12:58 and it will help them remember to move more every day. 13:00 Thanks so much. 13:02 We'll be back in just a moment 13:03 as Dr. Marcum closes with prayer. 13:13 Well, I hope you've learned today 13:15 the importance of movement. 13:18 Not only as a way to prevent disease, 13:20 but also to treat disease 13:22 and remind us of moving with God. 13:25 Let's pray together. 13:28 Father in heaven, thank You for moving with us 13:30 and remind us to take care of this body 13:33 that You gave us, and help us to keep moving. 13:35 Moving for You on this trip through life is our prayer. 13:39 Amen. 13:40 I want to thank you for taking the time 13:42 to watch today 13:44 And I want you to spread this message with others 13:46 about how they can have better health by moving. 13:49 Share it with your friends and neighbors, 13:50 and also be a good example. 13:53 If you might have a question for me, 13:54 I want you to go to a website, that's HeartWiseMinistries.org, 13:58 and we will be praying for you. 14:00 Join us next time. |
Revised 2019-03-11