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Series Code: UP
Program Code: UP190129A
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00:15 We've all heard that exercise is important,
00:18 but if you have a heart condition, 00:19 is it safe? 00:20 And for those without a heart condition, 00:22 how much is too much? 00:23 Today, we'll learn the do's and don'ts 00:25 when it comes to exercise and heart health right here 00:28 on the Ultimate Prescription. 00:50 Welcome to the Ultimate Prescription. 00:51 I'm your host Nick Evenson here with Dr. James Marcum 00:54 speaker director of Heart Wise Ministries, 00:56 and practicing cardiologist with Chattanooga Heart. 00:59 Welcome, Dr. Marcum. 01:00 Well, I noticed that you spoke the word exercise. 01:04 And for some people 01:06 that's a little bit intimidating, Nick. 01:08 Yeah. 01:09 So with my patients, 01:10 I like to use the word, movement. 01:15 If we don't move our parts, they get stiff. 01:18 And as you get older, you notice that 01:19 if you sit for long periods of time, things get stiff. 01:23 They don't work as well. 01:24 They get older quicker. 01:26 But you get stiff on the outside, 01:29 but you also get stiff on the inside as well. 01:32 So movement, no matter what that looks like 01:35 can help the body do well. 01:38 And I like to talk about with my patients, 01:40 I like to talk... 01:41 We're going to mention those today the three Es of movement. 01:44 Okay. E, E, E, capital E. 01:47 We're also going to talk about a little bit about some time... 01:51 Just 'cause something's good we can overdo it. 01:54 You know, we can overdo it, you can over exercise, 01:58 you can oversleep, you can over talk, 02:00 lots of things you can overdo. 02:02 So it's about a balance in life too. 02:05 But when we talk about movement, 02:07 movement is a way to prevent disease, 02:10 to slow down aging, 02:11 but it can also be used as treatment. 02:15 And the number one cause that I see in my office 02:18 and worldwide, the number of heart condition 02:20 that we have is coronary artery disease, 02:22 the arteries that feed the heart have problems. 02:26 Okay. 02:27 So coronary artery disease that's when we get... 02:30 Blockages in artery, fat in the arteries. 02:32 Okay. All right. 02:33 Heart doesn't get enough nourishment, 02:35 it can't pump well. 02:36 Okay, let's take a look. We've got a video clip here. 02:37 Let's have a look at that now. 02:39 And, Dr. Marcum, just tell us here what you're seeing? 02:40 What's going on? 02:42 Well, here is blood moving through the heart. 02:44 And there is a pimple, a plaque, 02:46 fat in the artery of the heart and it's causing inflammation, 02:49 which could lead to a plaque rupture 02:51 and a heart attack. 02:53 When the heart has a heart attack 02:55 that part doesn't get enough blood, 02:56 and it dies as we see it turning black. 02:59 The heart could have a dangerous rhythm, 03:01 it doesn't pump as well. 03:02 Okay. 03:04 So once damage 03:05 has occurred in order to prevent damage, 03:06 one of the most common treatments 03:09 we prescribe is the treatment of movement. 03:11 Okay. 03:13 So how does movement play a role in preventing 03:15 coronary artery disease? 03:17 And that's where we're going to talk about the three Es. 03:19 Okay. Okay? 03:21 The first E is energy. 03:24 When we move on a regular basis, 03:26 and you know, some people will talk 03:28 about how much, but they usually recommend 03:30 at least one and a half hours a week of movement. 03:34 But I recommend a little bit more than that. 03:37 But when we exercise, 03:40 the blood flows through the body better. 03:42 When we move, oxygen, 03:44 we maximize the efficiency of removing waste 03:48 and getting nutrients to the cells, 03:50 so our body has more energy. 03:53 Also, within doing that, just the movement of the blood 03:57 in the blood vessels helps keep the lining, 04:00 the endothelial more healthy. 04:02 And we saw in that clip, 04:04 the endothelium having fat deposited. 04:06 So the endothelium 04:08 is the largest organ in our body. 04:10 All these blood vessels have this organ 04:12 which has chemicals in it that has certain functions, 04:15 the endothelium 04:16 causes the arteries to get bigger, 04:17 get smaller, helps, you know, 04:19 things not stick on it like fatty plaques 04:22 and helps regulate blood clotting. 04:24 All those things that endothelium. 04:26 So just moving helps that part keep better. 04:29 So the first E in movement is energy. 04:32 Okay. 04:34 The second E in movement is it helps endorphins. 04:38 Have you heard that? 04:39 I experienced them on a weekly basis? 04:41 Yeah, whenever you exercise that sort of that aha, 04:44 euphoric feeling that you have, 04:46 that's the endorphin production in the body. 04:49 But endorphins help lower 04:51 the stress chemistry in the body. 04:53 Right. 04:54 We talked about 04:55 how dangerous stress is to the heart. 04:57 How stress is in the body, stress damages the arteries, 05:01 increases the risk of heart attack, 05:03 makes parts of the body malfunction, 05:05 causes genetic damages, stress causes oxidation. 05:10 So all of these bad things, free radicals, 05:12 all these bad things endorphins help to some degree. 05:16 So that's the second E is endorphins. 05:18 You remember the first one? Energy. 05:21 Second one? Endorphins. 05:22 Now the third one. 05:24 Now I have problems remembering the third E sometimes too, 05:28 but the way I think about the third E is... 05:31 I'm having a problem with memory right now. 05:33 So but the third E is it helps the body get more... 05:37 We talked about the energy, we talked about the endorphins. 05:41 Boy, the third E, 05:43 I'm gonna think of this in a second. 05:44 But basically, 05:46 I don't know if it's gonna hit with E, 05:47 but it helps us grow more blood supply. 05:50 Okay. Okay? 05:51 More blood supply to the heart. 05:53 And it actually, 05:54 when we exercise on a regular basis, 05:55 our capillary beds can grow. 05:58 Okay? 05:59 So that gives us not only more energy 06:01 but gives us more blood. 06:02 But also if you have damaged your heart 06:04 and you have extra blood flow to the heart, 06:07 it can help out tremendous. 06:08 So I'm going to call the third E, 06:10 extra, extra blood supply. 06:12 There we go. 06:14 Extra blood supply to the heart via capillaries. 06:16 Now those are just three Es that it does. 06:19 Exercise does much more than that. 06:21 Okay? 06:22 It helps every cell in our body do better 06:24 'cause remember, 06:25 we were made to move and not sit. 06:28 So it's important that we move. 06:30 Now someone always, you know, ask me, 06:33 "How much should I move?" 06:35 Okay, that is a great question. 06:37 Everyone has different recommendations. 06:38 And I have right here 06:40 the American Heart Association recommends 06:43 one and a half hour of moderate exercises. 06:46 And they quote that that can decrease 06:48 the chance of you dying by up to 20%. 06:51 Now that's one and a half hours per week? 06:52 Yes. Now that... 06:54 That seems like not very much. I don't think so. 06:55 But to someone who's not doing any 06:58 that might seem like a lot. 07:00 So what I recommend 07:01 in movement is to move every part, 07:05 every hour while you're awake. 07:08 Okay. That makes sense? 07:09 So what does that look like in practice? 07:10 Well, let's say you sat at your desk, 07:13 working at a computer, 07:14 working at a monitor for an hour. 07:17 Working behind a camera, working in a media room, 07:20 working in a production room. 07:22 Anything that you can think. 07:24 If you sat more than an hour, things get stiff. 07:26 Right. 07:27 When you just walk around the room, 07:29 take a few deep breaths that makes the ease go up, 07:32 the endorphins, the energy, 07:33 the extra blood supply, all that increases in the body. 07:37 So I tell everyone while we were awake 07:39 to move every part, every hour. 07:41 Okay, yeah. 07:42 We were never designed to be couch potatoes 07:44 and sit all day. 07:45 Right. We were made to move. 07:47 So in addition to that, I recommend 45 minutes 07:51 at least of aerobic exercise, okay? 07:54 And that could be walking, it could be swimming, 07:57 it could be riding a bicycle, 07:59 it could be anything that you like to do. 08:02 Okay? 08:03 And then 5 to 10 minutes of resistance training, 08:06 lightweights, you know, 08:08 where you get the muscles on all the body parts. 08:10 And then at least 5 minutes of stretching. 08:13 And I can't tell you stretching is underutilized, okay? 08:17 'Cause when you don't stretch things, 08:19 again, they get stiff as well. 08:21 So that sort of a minimum, some people do a little bit 08:25 more than that that can be beneficial. 08:27 But I think that's sort of the maximum 08:29 that helps benefit heart health. 08:31 And so we saw in this article 08:33 that just doing one and a half hours, 08:35 now that's an hour a day, 08:36 so that would come to seven hours, right? 08:39 Yeah. If you do that seven hours. 08:41 And if you do that, can you imagine how much 08:43 it would decrease the cardiovascular mortality? 08:46 So it might help a lot more than that. 08:48 Yeah. 08:50 So movement is a prescription 08:52 that God's given us a long time ago 08:55 'cause He made us to move, 08:56 He didn't make us to be sedentary. 08:58 And you're going to find out, you're going to notice that 09:00 if you sit for long periods of time, 09:02 you're starting to get stiff. 09:04 Yeah. Yeah. Things don't work as well. 09:06 So just moving that amount 09:08 has tremendous health effects, 09:10 not only treating heart disease 09:12 but also preventing it by keeping the maintenance 09:15 of the parts doing well. 09:16 Yeah. 09:18 I discovered that it really helps my mental state 09:19 if I get up and move around every hour as well 09:22 'cause I get less sleepy. 09:24 Yep. Yeah. Moves better. 09:25 'Cause there's just a lot of benefits. 09:26 But a lot of people... 09:28 A lot of times, we don't stress the importance of movement. 09:30 You know, we talk about all these other good things 09:33 we can do for health, you know, 09:34 we talk about the food and the rest and drinking water 09:38 and keeping the mental part doing, you know? 09:41 And then we sit all day 09:42 at a computer desk and never move. 09:44 Right. 09:45 Which for some bodies 09:46 that could be a riskier stressor 09:48 than some of these others. 09:49 So it's important. 09:51 And it's not that hard to get up and move. 09:52 And nowadays, I don't know if you have it, 09:54 but I have on my phone something 09:57 that keeps track of every step I make. 09:59 Like a pedometer. Well, sort of like that. 10:01 And I look down, and I'm trying to hit at least 10:04 10,000 steps a day. 10:06 And if I haven't hit 10,000 steps a day, 10:08 I'll go out and do a little walk, 10:10 do a little bit more, do something a little bit more. 10:12 But my favorite form of movement 10:15 that I use a lot of is a treadmill. 10:16 Yeah. 10:17 And I've noticed 10:19 that for me movement works better 10:20 if you have a purpose of movement. 10:22 You know, do it with a friend, a neighbor. 10:25 Listen to some music. I like to listen to sermons. 10:28 Okay? 10:29 So I probably, you know, listen to more sermons 10:32 and talks and podcasts and most people 10:35 'cause at least I do that an hour every day. 10:37 Yeah. 10:39 And that's a time that I can have peace. 10:40 I also can worship during that time period. 10:42 And some of my best worships are when I'm moving, you know? 10:47 Because I turn off the stress chemistry, 10:49 I make the endorphins, 10:51 the prefrontal cortex becomes more activated, 10:54 I can receive biblical prescriptions a lot more. 10:58 So I use my movement every day 11:01 as also often a time to worship like sort of get multitask. 11:06 So we've talked about movement and how beneficial 11:08 it can be in prevention of disease. 11:10 But what about after you already have disease? 11:12 How does it play a role then? 11:13 And what is considered safe for different situations? 11:16 Yeah. 11:17 And that is an interesting question 11:19 'cause, you know, we wanted to talk about 11:20 the three E's of movement, 11:22 even though I botched the third one, 11:24 extra blood supply. 11:26 But you can overdo too much of anything. 11:30 Okay? 11:31 And moderation and balance in life is very important. 11:36 I see people going to extremes, you know, 11:38 they do this to extremes and that to the extreme, 11:41 you know, working is good, but people can work too much. 11:44 Right. 11:46 People can rest too much 11:47 but also people can exercise too much. 11:50 Well, I take care of a lot of people 11:53 that exercise too much. 11:54 And what do I mean, 11:56 they'll exercise five and six hours a day. 11:58 There'll be training for these marathons, 12:00 these ultimate big biking. 12:02 Remember, our body was never made to exercise 12:05 hour after hour after hour after hour. 12:08 Yeah. 12:09 So when we do that it can put stress on the body. 12:13 And also, some people over exercise is not safe 12:16 because of congenital heart defects, 12:19 some people might have blockages 12:20 in the arteries 12:21 and that can predispose a problem. 12:23 So before you start a vigorous exercise program, 12:25 you really have to be checked out by a doctor 12:28 'cause we've noticed in vigorous exercise too much, 12:31 you can actually turn on 12:34 these processes called oxidation. 12:36 You have a hard time regulating your temperature, 12:39 you can go into something 12:40 that's called anaerobic metabolism. 12:43 And we're going to talk more about this after the break. 12:46 But movement is good 12:47 but too much movement can also be damaging. 12:50 And we have to be careful especially if we have 12:52 underlying medical conditions. 12:55 Yeah, I think so many things... 12:56 What I'm hearing you say is so many things in life 12:58 really require a lot balance, isn't that right? 13:00 That's correct. 13:02 You know, 'cause exercise is good, 13:03 movement is good but too much just turns 13:05 into extra stress. 13:07 And that can cause other issues 13:08 with more damage and more disease. 13:11 So, all right, well, 13:12 we're gonna go to a break in just a moment, 13:13 but stay with us. 13:15 During the break, visit HeartWiseMinistries.org, 13:17 and you can find more health resources there, 13:20 podcasts, videos, lots of different resources. 13:23 Also take a moment to join our prayer forum 13:26 and participate there for us. 13:27 We'll be back in just a minute with more on exercise 13:30 and heart health with Dr. Marcum in a moment. |
Revised 2020-04-02