Participants:
Series Code: UP
Program Code: UP190129B
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00:01 Welcome back to the Ultimate Prescription.
00:02 I'm Nick Evenson, here with Dr. James Marcum. 00:04 And, Dr. Marcum, before the break, 00:05 we were talking a little bit about exercise 00:08 and how you need to get checked out by your doctor 00:10 if you have a heart condition and make sure you know 00:13 what's safe for you as far as intensity 00:15 and duration of exercise. 00:18 But you also talked a little bit 00:19 about over exercising. 00:21 What does that look like? 00:22 Yeah, well, it's recommended 00:25 if you're going to start basically things like 00:27 training for marathons, you know, 00:29 going for these bike trips across America, 00:32 lifting heavy weights, which I do not recommend. 00:36 If you think about weight training, 00:38 okay, when you lift heavy weights, 00:40 guess what you do? 00:41 You grunt. 00:42 And it doesn't help aerobics but when you grunt excessively, 00:46 your blood pressure surges, it will high inside you 00:50 and that damages the vessel valves, 00:52 these surges 200, 250, that damages. 00:55 So, I don't really recommend exercise 00:57 of heavy weight lifting 00:59 where you grunt as a good long-term 01:02 movement program. 01:03 But any type of repetitive activity 01:06 where you get your heart rate up 01:07 would count as aerobic exercise. 01:10 And, of course, everyone knows about the stretching 01:12 and light weights or resistance. 01:14 Lots of people like to do bands, 01:16 but who shouldn't do it? 01:18 That's a great question. 01:19 Well, every year, we hear if somebody, 01:22 a young athlete that die suddenly 01:24 from sudden cardiac death. 01:26 They had an undiagnosed, 01:27 usually a congenital heart problem. 01:29 Right. 01:31 We also, but even more common than that, 01:32 we have these middle-aged people, 01:35 usually men, 01:37 sometimes women that do exercise programs 01:39 more than they should. 01:41 Yeah. Okay. 01:42 And let's say they have disease 01:44 in their body that's undetected. 01:46 Right. Okay. 01:48 They put excessive stress on the body. 01:50 Now, this is really excessive exercise. 01:53 They get to states where they're tired, 01:55 they use up all their oxygen. 01:58 They become... 02:01 Their temperature goes up, 02:02 maybe they get a little dehydrated, 02:04 and these little plaques in the body 02:07 can be unstable and they actually 02:09 rupture triggering a heart attack. 02:11 So, we recommend 02:12 if you're going to start vigorous, 02:14 vigorous exercise for whatever reason 02:15 you choose that you need to have 02:18 some health screening of that. 02:19 So, on 45, if they're going to do 02:21 vigorous exercise, 02:22 I usually recommend some screening 02:24 for coronary heart disease 02:26 to make sure it's safe on those people. 02:28 Also, you know, 02:30 there's always these questions on, 02:31 should young athletes be screened? 02:34 Okay. Right. 02:35 So, the guidelines have changed quite a bit 02:39 whether they should be changed, 02:40 but usually if they get a pre screening physical, 02:43 some questions that are asked that 02:45 anyone in your family have a history 02:47 of sudden cardiac death. 02:50 And sometimes we just listen to the heart to see 02:52 if they have a murmur, sometimes an EKG. 02:55 And if they're in a high risk group, 02:57 we also screen with echocardiograms to see 03:00 if they might have been born with a congenital abnormality 03:03 called hypertrophic cardiomyopathy. 03:07 So, occasionally every year, 03:09 we hear of an athlete that has sudden cardiac death. 03:12 Sometimes it's due to an undiagnosed weak heart. 03:16 Sometimes it's to an undiagnosed hypertrophic 03:19 cardiomyopathy. 03:20 Sometimes it can be an undiagnosed rhythm problem. 03:23 So, certain athletes require 03:25 at least a history in a physical 03:27 before they really push it too much. 03:30 So, you can't do too much of a good thing. 03:33 Now, exercise is good, don't get me wrong. 03:38 And every year, 03:40 I had this discussion with some triathlon. 03:44 I rather take the risk of over exercising 03:47 and stressing my body out or not exercising at all. 03:52 I tell you what, on the note of triathlon, 03:54 we have our home base back in Chattanooga, Tennessee. 03:57 And a number of years ago, 03:59 we had the Iron Man event come to Chattanooga, 04:02 and they've been doing Ironman Triathlon races 04:04 for the last, I don't know, six or seven years probably. 04:07 And let's go ahead and take a look 04:08 and I'll describe this to people 04:10 so they get an idea of what we're talking about. 04:12 The Iron Man series of events is a triathlon 04:15 where they start out swimming 2.4 miles. 04:18 And for the average athlete, 04:19 that takes probably about an hour, 04:21 to an hour and a half. 04:22 And you can see, this is the Tennessee River. 04:25 Then they transition and get out of the water 04:26 and get on their bikes and ride 112 miles. 04:28 Whoa! 04:30 This is the part of the day where it varies greatly 04:32 and keeping up with hydration. 04:33 Sometimes it's very hot. 04:35 This is the part of the day where it can vary. 04:36 Some people finish in five hours 04:38 if they're really fast. 04:39 Some people might take them 10 hours to do 112 miles, 04:43 and then they run a full marathon 04:45 at the conclusion. 04:47 I've not done this race because it just requires 04:49 an amazing amount of training. 04:52 But what do you think? It takes an athlete... 04:55 Most athletes finish in 10 to 14 hours, 04:57 someone would take 16 hours to complete this event. 05:00 Pretty easy to see, that's probably overtraining. 05:02 Is that right? Yes. 05:03 And the million-dollar question is this, 05:06 and there's no black or white, okay? 05:08 Yeah. 05:09 So, can I say that over exercise 05:13 is bad for the body? 05:15 Yes, we can. Yeah. 05:17 But some people, 05:18 if they don't have these type of goals, 05:20 they do no exercise. 05:21 Yeah. 05:23 So, which is better, 05:24 overdoing it or not doing it at all? 05:26 And who's at risk? Yeah. 05:28 So, the day of actually doing the race clearly 05:31 is probably not super good for your health. 05:33 No, it is not. 05:34 But having a goal 05:35 and something it definitely can be useful, 05:37 I use that in my own life, I might pick a short bike race 05:41 or something to do for myself 05:42 and I have a goal to work towards. 05:43 And so then I'll practice five or six hours a week 05:46 on the bike to get myself in good fitness 05:48 for an event like that. 05:50 I think having a goal can be helpful. 05:51 Yes, and overall, I think movement. 05:53 You know, we've already said 05:55 how movement can prevent disease 05:56 and treat disease. 05:58 If you do not have active disease 06:01 and are relatively healthy, do not have genetic disease, 06:05 and you take the precautions on these long term events, 06:09 I think over exercise is probably 06:12 better than under exercise. 06:14 Now, do I approve of that? No. 06:15 Okay. Right. 06:17 But what does that mean? 06:18 Well, that means that athletes, if they have a symptom, 06:21 they need to stop. 06:22 Listen to your body. Don't keep pushing. 06:24 Right. 06:25 Make sure you don't have underlying health problems 06:27 that are undiagnosed. 06:29 Make sure you hydrate yourself. 06:32 Very careful, hydrate, 06:34 very careful on bringing enough energy 06:36 into the body during the day during these long exercises. 06:40 And if you have problems, 06:42 don't let your pride get in the way. 06:45 And a lot of athletes, 06:46 I've noticed that they don't necessarily do it 06:48 for the health benefits. 06:50 But after a while, they do it for selfish reasons 06:52 because they get sort of an adrenaline rush. 06:55 You know, doing this gives them adrenaline rush 06:58 and that adrenaline rush maybe, 07:00 maybe not so good, but it's not so meek reason. 07:03 You know, if you do it smart, 07:05 you do it for the right reasons. 07:06 I think the benefits of that kind of exercise 07:09 are probably worth the small amount of risk 07:11 because over a lifetime, this movement can slow down 07:15 the genetic expression of disease. 07:17 And as we said, 07:18 it gives more energy to the body overall, 07:21 you grow more new blood supply, 07:23 you help the inside lining, you help lower blood pressure, 07:26 lower the chance of getting diabetes, 07:30 some of these chronic diseases that we get, 07:32 it can help mitigate that. 07:34 So, exercise is very... 07:36 And usually in my practice, I have few that over exercise, 07:41 but most of the people are couch potatoes, 07:43 unfortunately, because it's so easy. 07:45 You know, we drive cars, we watch television, 07:49 you know, we just don't get up and move. 07:50 But a lot of people nowadays, the younger generation, 07:53 sometimes they have sedentary jobs, 07:55 where they sit in front of screens, 07:57 and that's why these desks, 07:59 these movement desks are becoming so popular now 08:02 because it keeps you in some type of motion. 08:04 I know that, luckily for me, I'm moving pretty much 08:07 during the day, 08:09 so I don't have to worry too much about that. 08:11 So, I sort of get my hourly movement every day. 08:14 Older people sometimes, 08:16 no, they don't get up and move out 08:17 the couch very much. 08:19 But it's very important as we age 08:21 because movement programs help lower the risk of falling, 08:24 lower the risk of having accidents, 08:27 all these good things that we can do. 08:29 And if we start doing it when we're younger, 08:31 it's going to be sort of habit forming part of our life 08:34 when we get older, but again, it's all about balance, right? 08:38 So, let's pretend for a minute that I'm a viewer, 08:40 I'm sitting at home watching and you've convinced me 08:42 I know I need to start doing some exercise. 08:45 What are the types of exercise that you recommend? 08:47 Okay. 08:48 First, I have to know what you like to do. 08:51 So, I know you like to ride a bicycle. 08:53 So, I'd say riding a bike would be good for you, 08:56 stationary might be safer 08:58 because you're not out dodging cars. 09:00 Yeah. 09:01 But if dodging cars is what you want to do, 09:02 you want to do it. 09:04 Some people like to swim. 09:05 My son gets his aerobic exercises 09:06 by swimming. 09:08 He enjoys swimming. Some people just like to walk. 09:10 That's what I do, walk on a treadmill, 09:12 walk outside. 09:14 Some people like to do some light jogging. 09:16 Some people don't like to do any of that, 09:18 some people like to row, 09:20 you know, row moving, that part. 09:21 Some people like to do these gazelles, okay. 09:25 But remember, it's moving, 09:27 getting the heart rate up that helps the most. 09:29 So, anything that elevates the heart. 09:31 Now I have some people in wheelchairs, Nick, 09:34 that they still do exercise programs. 09:36 Okay. What do they do? 09:37 They practice taking deep breaths. 09:39 They move every part they can 09:41 to get the heart beating faster so the blood pumps 09:44 more through the parts more. 09:46 So, when the heart pumps more, the blood vessels move, 09:49 all these good things happen. 09:50 They make more energy, more endorphins, 09:53 they have extra blood supply. 09:54 The endothelial all gets better. 09:56 Yeah, I got to take a minute and brag on my Grandma. 09:59 Grandma? What's her name? Dorothy Mote. 10:02 Hi, grandma. Dorothy Mote. 10:03 She recently got a indoor bicycle. 10:06 And she's 93. 10:08 And she does six miles a day on her indoor bicycle. 10:11 And she gets out and walk around 10:13 whenever she can... That's amazing. 10:14 But she's doing six miles a day on the bike. 10:16 I said, Grandma, 10:17 that's going to be 30 miles a week, 10:19 120 miles a month, over 1,000 miles every year 10:21 if you keep up with that. 10:23 So, that's almost more than I ride my bicycle outside. 10:25 That's great. And you know what? 10:26 And it's consistent. 10:28 Movement is probably more valuable 10:30 than a lot of medications and other things people do 10:32 because it makes so many good chemicals 10:34 in your body. 10:35 You know, when you move, 10:37 every part of the body gets better to some degree. 10:38 We help all the good stuff. We turn down the stress. 10:41 Everything is helpful when we move. 10:42 Yeah. 10:44 Yep, those are some good principles on movement, 10:45 but it's time to move on 10:47 to our biblical prescription for life. 10:49 Dr. Marcum, share with us a text 10:50 from the Scripture. 10:52 A biblical prescription is something that 10:53 we can use from Scripture to improve our health. 10:57 And there's many out there and I've chosen John 4:10, 11:02 and this text says, 11:03 "Jesus answered and said unto her, 11:06 "If you knew the gift of God 11:09 and who it is that sayeth to thee, 11:11 give me to drink 11:13 thou wouldest have asked of him, 11:15 and he would have given the living water." 11:18 So, isn't this interesting? 11:21 Water is needed for the body. 11:25 The Living Water, 11:26 Christ is needing for our spiritual bodies. 11:29 Right. 11:30 So, a biblical prescription is to drink water 11:32 and having the living water. 11:34 Think about it. 11:36 We also walk, we walk places, we also walk with God. 11:40 So, when we're in movement programs, 11:43 when we're drinking 11:44 physical water to help our body, 11:46 I want our viewers to think about, you know, 11:49 the spiritual side as well because it does both. 11:52 Remember? 11:54 The physical and the mental, we have the water, 11:57 we have the living water, both improve our body. 12:00 We have walking with God and walking the physical, 12:03 it both improves our bodies. 12:05 So, our Creator is very... 12:08 I think this is magnificent how He weaves in Scripture, 12:12 things that can help us feel better today 12:14 and also heal us for eternity. 12:17 That's right. 12:18 Well, we've come to the close of the program here, 12:20 Dr. Marcum, but thank you for sharing with us 12:21 about exercise and the importance of it, 12:23 and also how to know what is safe 12:25 and what's recommended. 12:27 My pleasure. All right. 12:28 Friends, if you want to learn more about exercise, 12:31 if you want to learn more about nutrition, 12:33 we have a lot of health resources for you 12:34 at HeartWiseMinistries.org. 12:37 And we also have 12:38 the new Biblical Prescriptions app 12:40 for your mobile device. 12:42 And we encourage you to download that 12:43 it's a free download for Android and iOS devices. 12:46 And it will remind you three times a day 12:49 to get into a scripture, 12:51 into a worship routine which will help you 12:53 really integrate that scripture into your life. 12:55 So, thank you for joining us today 12:56 on the Ultimate Prescription. 12:57 I'm Nick Evenson, and Dr. Marcum 12:59 will be closing with prayer in just a moment. 13:06 We've talked today 13:08 about the importance of movement, 13:10 not only our physical bodies but also moving with Christ, 13:14 letting Him, walking with Him daily. 13:15 Let's pray at this time. 13:18 Father God, we know the importance of moving 13:21 and walking and taking care of our bodies. 13:23 Please give us the power to do better 13:25 with this everyday to move our parts. 13:28 But also, Father, help us to walk 13:30 with You daily is our prayer. 13:31 Amen. 13:34 Well, I hope this program has inspired you 13:36 to at least start moving a little bit more, 13:39 at least move every part every hour. 13:41 Start a walking program, when you're doing the movement, 13:44 also take some time to worship 13:47 and enjoy the spiritual benefits. 13:49 If you might have a medical question for us, 13:52 go to our website, HeartWiseMinistries.org. 13:56 I'm Dr. James Marcum and I'm wishing you 14:00 the best of health. |
Revised 2020-04-02