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The Improvements and Long-term Benefits of Exercise

Neeta Hillman
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Neeta Hillman is a wife of 7 years to her beloved, Jim. Her burden has been to empower people with God's plan for physical and spiritual restoration, in the context of their individual culture. She is board certified in Internal Medicine and worked in the NEWSTART program at Weimar for 3.5 years then at Wildwood Lifestyle Center for 9 months. She currently works as a part time hospitalist while traveling overseas and locally in mission outreach. 

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  • June 18, 2015
    3:00 PM
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This overall session is on personal health an improvement. The main reason again that we're going over personal health improvement is to be able to maximize the longevity of your time in ministry. That's why many of you are here you want to be effective in ministry and I've seen too many people ministry cut short because of physical ailments and such that they couldn't that they could have prevented that have come to to a to a halt. So why don't we go ahead and begin this this particular talk is an exercise in the improvement in the improvement that are made by exercise in the long term benefits of exercise and what I really hope to show you is that there really is probably for the exercise more than any other health principle. There is an overabundance of the benefit of exercise just well that it is one of those things that you can actually very well control for in studies more so than you can a lot of the other health principles and so they have part of the reason why there's a predominance of this but I just hope and courage that we gain some encouragement that this is something that you can consistently put into practice. So I don't go and start with a word of prayer Father in heaven we just want to thank you so much for allowing us to gather together again this afternoon. The Lord we're just grateful to you each one of us that I see here are able to move in to get around. But I know that many of us challenges in this area also the consistency of getting the exercise and so I just pray that you would help me clearly articulate what those benefits are concerning exercise and health and I pray that you would please help us each to take away something even myself and affirm that commitment and the power to help us to put together the things we've learned we thank you again in Jesus' name we pray Amen. I want to give you a little bit of my personal testimony concern. And concerning exercise I don't have very good hand eye coordination My husband likes to joke around that if he wants to throw a ball at me if I'm standing there if I want to throw a ball at him if he's standing still. I'm more likely to miss him now if he moves around. I'm more likely to actually hit him and so that sort of was my experience with exercise growing up I did not. It wasn't really interested in that I'd love to do it but I just wasn't very competitive and they couldn't really improve my hand eye coordination and I and I just didn't interest me very much until I took a summer school class for P. just thought hey you know I'll get another extra credit over the summer so I can graduate a little bit sooner take some other classes and I'm taking the class and what I end up finding out was that while I still did not improve my hand eye coordination that much I could say I found that I could keep running. One of my two feet were on the floor I could keep going and I could keep going for quite a while and so that really got me excited because the guy who had the most athletic ability and I were the only two left about an hour after the one of the running components of exercise and I mean the thing that just kept me going with the fact that I was running longer than he did. Well I don't know I could do this but I'll just keep going until I don't know what else to do. Well I started exercising that got me on a on a track of actually exercising and running consistently about an hour every day because I enjoyed it and I love the feeling that I got after exercise and I consistently throughout the rest of high school college and through medical school used to run consistently about six miles a day and it was really helpful especially in a very stressful environment gave me better efficiency of first sleep is concerned I'm improving the learning improved a lot of the issues with fatigue I never. By God's grace. Despite pulling from the time I was in it probably the last two years of medical school up until up until probably three or four years ago I was consistently putting in about eighty to one hundred ten hours a week consistently of working which is not normal or good in any form or fashion. But by God's grace the one thing I never had to take caffeine to help me keep awake and alert and I believe that a significant component of that was the effect that exercise has on mood and alertness and activity and I found also that that water helped too and we'll talk about that in the anxiety lecture next. But that exercise was a significant impact on had a significant impact in my life and my overall health. One thing though happened that we should get residency our residents. Now I'm working more consistently working you know probably eighty to one hundred ten hours a week and part of this is also because I I wanted to spend more time with my patients praying with them encouraging them after I was done doing doing my ten typical rounds and so I enjoyed doing that. But one of the challenges with this something had to give you can't work eighty to one hundred hours a week and still eat breakfast consistently still exercise consistently and do all of these things and so one of the things that ended up happening was that I noticed my efficiency all the sudden I mean obviously working that kind of not the number of hours for a long period of time is going to break you down eventually but the tick started to worsen efficiency of sleep went down because my exercise went down also I noticed that I had constipation never struggled with balance ever and that I could remember and I was eating a plant based diet by the in the residence to fully plant based diet in the residency but but I just could not. This multiple problem stress anxiety probably hit the deepest part of my depression during the first first year of residency in the first six months and a lot of that I believe was due to a significant decrease in the exercise and movement. What I'd like to encourage you with is to show you some of the benefits of exercise because that's one of the factors that I've had to come back and consistently put into my lifestyle that has been that and that more than anything else that I found makes a difference. While doing a plant based diet to keep me efficiently being able to go especially under a very demanding calling and that's what many of you will experience of the go in the minute in ministry that the labourers are few and so when that happens oftentimes we end up taking on a little bit more than what what we would like to take on God and carry them through that but there are limits to what we can do and exercise is one of those things that we really need to make sure we keep into account. I want to share with you this is a quote that came out of Christian Temperance and Bible hygene written by Ellen White. More people die for want of exercise than from overwork. Very many more rust out than wear out. What is very interesting is this. I've had many of my patients over the years that told me you know I got my osteoarthritis because I work too hard. The interesting thing is this when you go back and take a history there was a period of time in which they did work very hard to use their muscles and you know quite significantly their joint quite significantly but when you trace back to when their symptoms began it began usually after a period of long that is very lifestyle and then after that period of time so you're talking about three four five years of that and very lifestyle that their symptoms actually started to show up and then worsen. And many of them attributed to back what they did when they were kids or when they were in when they were in high school or college and these are MANY years later after and I'm going to show you some of the data that actually works that that speaks outside of that who want to share with you one other story. Remember James' life has been very early very early. I believe it was in the eight hundred fifty S. in their ministry. He ended up suffering a breakdown from working way too hard in the ministry taking on way too many responsibilities and they essentially took a sabbatical for a year out. If you have a chance to read the story if they believe it and feel like possibly inflate the message as I care I'm not sure. But she talks about this period of time where where he just was not functional and he didn't want to do anything. And she got to the point where she was just very anxious didn't know what to do for him and finally got the impression you know what I'm going to get him up and start doing things. So one of the things that she did was she asked her son Willie to go into by three holes specifically so that they could start filling in moving the ground and working together. And initially James didn't want to do it I don't know if any of you've ever been to that point in your life where you haven't been doing exercise consistently and then all of a sudden you need to start exercising again and the motivation just isn't there to do it consistently. And this is sort of the state that he was in at the time and so she would actually get him out there doing a little things. He would initially not like to do it as soon as he got started in doing it his and is his life loaded with dignity only improved. It took about a year and a half but after consistently getting him outside and doing activity especially outdoor activity his functionality things nothing it Lee improved and you know that for many more years. Or words he was actually able to be effective in ministry but even later on one of the things that he struggled with with overwork many of us again our challenge of this idea the one thing that seems to go as we get more and more involved in ministry is the consistency in the regularity of exercise. What is so important about exercise. We have two hundred six bones in our body. OK We have a little over six hundred skeletal muscles you know the numbers go between six and eight hundred forty and and seven hundred. Concerning the actual name the muscle that we have the body is this because they're a little bit more difficult to define and more so than bones. But Bolton bones especially joints have something in common joints especially have cartilage between them. OK cartilage between joints has no direct blood supply. Very very important around the cartilage itself has no direct blood supply so if you're looking at this picture in this is being the cartilage of the joints here the cartilage itself here the center of your fluid you've got the joint capsule around there but the cartilage itself has no direct blood supply to here's the thing every cell in your body for the most part produces waste products. Every cell in your body also requires nutrients to remain functional. So here's the question. If you are producing waste product and your blood vessel or vascular system is the way that we get rid of or take away the waste product and if that blood vessels the sim or the vascular system is the way that we get nutrients to the cartilage how this occurred through to any tissue or any cell in the body. How on earth is cartilage going to be able to get rid of waste products and to gain nutrients if there's no. Direct blood vessels supply and guesses and exercise why. So here's the thing. In between the cartilage you see here you have what they call center of your fluid. OK When you you've got a joint would say the scene pretty oh just looking at the knee joint when you move that joint when you step and move down on that joint that joint comes together pushes out the center of your fluid. OK When you step back up off that joint This is no the old fluid comes back in. So now your style is working. It's producing waste products. It needs nutrition. How is it going to get rid of the waste product well when that's an ordeal flew when that's the food will exchange the waste product with the cartilage. When you move it pushes that out and the food takes the waste product that way. Gathers the nutrients and then when you step back up it delivers the nutrients to again be diffused across to the cells for your cartilage. Because of the waste products remain especially from a sedentary lifestyle you'll have destruction of that cartilage over time and you will not be able to deliver the nutrients sufficient to keep that cartilage intact YOU HAVE TO YOU are designed to move and if you do not move you will have a wearing away in a wasting away of that card which the interesting thing is this service in this city one of the things that were pulled off nice people is that you know I have really bad joint pain from my office or afraid of I shouldn't move. That's actually contradictory in fact two years ago the American College of the American College of Rheumatology made an official statement and said Look whenever we've looked at the overwhelming evidence in the studies repeatedly over and over again the number of good days and improvement in quality of life and the cries of pain concerning. Concerning our osteoarthritis in particular wearing away that cartilage is that those who move have fewer days of pain fewer lengths of pain and ability. The delivery and they are able to function long term. What this means is that they're able to stay active longer because that's what we want to do the last thing that we want to do is not to be able to function to go around without being able to do that this is them this is a state with one of the i Pod it let me let me answer I'm going to go down really quickly let me show you this is the data on arthritis a part of it was a switch it around. What they thought of the med analysis meaning they look at all of the studies that are out there on this and what they found was that the exercise is important in after Earth right management and especially so when weight loss is associated with it. OK One of the things in particular in women that they found with this they strengthen the quadriceps especially when it came up and quarters that means this despite your your fine muscle when you're able to strengthen the quadriceps and it can be done by weight bearing exercises just like walking can also be done if you know by light even stretches and exercises and if you're not able to go to a gym with strengthening the quadriceps actually found they were able to significantly prevent and even with those that had after a fight is already developing were able to decrease the amount of pain that came from osteoarthritis both and so it's not just the quadriceps but also the hip muscles. The other thing to know is this this is an incredible study that actually came out of Australia they were looking at a community of of elderly patients over the age of fifty. DIMIA twenty they said elderly patients. And I sat there I thought Man The older I get the really really young best. But they took these patients and they said they had them. They did M.R.I. on their knee. OK I'm measuring the amount of cartilage and all they did the only intervention they didn't even do nutritional intervention just have been exercising thirty minutes a day walking. That was it nothing else. They actually showed after six months and one year on M.R.I. that they improved in the density in the thickness of the cartilage OK in creeps not wearing away not I mean increase in it's not that just because it's worn away that it stays away. Understand that our tissues actually have a significant ability to rejuvenate and we've seen Thomas numbers of times of patients that are struggling with osteoarthritis that if they get out and consistently exercise they're able to do better and I will talk about how to exercise when it comes to arthritis that let me go back to some of the other benefits that we were talking about. So that one thing is is the benefit that we know with exercise Gastrointestinal Health and light and moderate exercise as well tolerated and benefit in patients with inflammatory bowel disease and liver disease. We're having an increasing number of people that have inflammatory bowel disease increasing numbers of people that are with clones of these all sort of collated and there are even other auto immune diseases of the bowel that they that they're finding that if these patients are consistently physically active they're able to decrease the morbidity and mortality associated with those and those that have a bowel disease. It includes all of the liver disease. I remember we talked about a little bit just briefly in the injection lecture on these called nonalcoholic fatty liver disease. This is becoming the number one reason for a person to have had the tightest here in the United States. You know used to think it you know viral have a title that would cause or alcoholic hepatitis even more so. It's pretty much of those stated with lifestyle lack of exercise and poor nutrition. But in two thousand it was at a two thousand ten or eleven July. They demonstrated by biopsy that if they put patients with non-alcoholic I delivered to these in the multiple groups one of the groups was nutrition high fiber low fat diet the other group was moderate exercise and the third group is a combination of the two. In every single group there was a sense that this eclipse Ignaty can regression of disease be in full information that was actually seen in the in the liver cells. Physical Activity The other thing that knows that it improved gastric and the rate we talked about the migrating more complex and how how when we exercise were able to move and prove our digestive health. Well even more so one of the things we notice is that it improves the emptying of our our stomach from food getting out of our stomach. Why does matter because people talk about the bloating and the reflux and the and the ingestion that they get especially after eating. Interestingly if this is if this is combined doing a moderate walk for five to ten minutes after actors I guess or a dozen of them didn't notice a significant improvement or decrease in their bloating in their reflux in there. If they if they do that what we call a digestive walk. We know that exercise lowers the risk of colon cancer that's probably the cancer in which exit with which actors play the Who has the highest legal improvements. Part of it they believe may be because of the increased the shortened time for eliminating food through the G.I. system. But here's one thing to take caution on because they want to be wise and we exercise right exercise of good but acute strenuous exercise where you're overtaxing the body actually. So if shown to actually stop the G.I. system from functioning well and we know that we have good counsel transferred approximately talking about that when we're doing aggressive exercise we can actually inhibit inhibit our guests are our G.I. system from being able to properly move the food through. This especially happens after not just not just after eating. It also prevents the gas in the system both the stomach and the small bowel from being able to absorb nutrients very well. Again we're talking about strenuous exercise or tell you more into the anaerobic range than we're talking about the aerobic range of exercise. The other thing also they found this and this is more so with athletes strenuous exercise especially when combined with the behavior people are not hydrating along with that this is for those again that do a lot of a lot of more intense exercise. They would have a gastrointestinal bleeding and most of the reasons for this came from the fact that the G.I. tract was actually IS a God This Kenyan meaning that the G.I. tract was not getting sufficient blood. OK what does that have to do with it I understand that when we're talking about issues of also bleeding or the lining of the G.I. tract being interrupted. It is because of the health of the circulation to the G.I. tract the circulation to the G.I. tract maintains that lining and anything that impairs that poor nutrition lack of exercise or even excessive exercise will disrupt that lining one of the again it's actually seen more so with patients or do people to do long distance running more so than any other of the other other. So the other exercises. The other thing we see vascular health. OK. It's pretty much hands on there's no one that argues with the fact that exercise improve cardiac function. I'm not going to go into much detail with that but one of the things. They want to so that if they talk about is this we talk about clogging the ability of of our blood to be able to move smoothly without forming clumps or clots that then gets thrown off. OK this is a factor both in our arteries and in our veins. Listen they were talking about in this particular study they were wanting to look Erin now that they were wanting to look at why it is that exercise changes how our blood clots or how or how our blood moves. Two things exercise will actually decrease that sickening or the forming of clots through an factor called prothrombin fragment. OK And this is one of those markers that we can actually look at to be able to determine how how how much you're going to throw off a claw at the risk of throwing off a clot. Either that end up causing something like clutter to the lung but even throwing off clots from our hearts and the blood vessels in our heart downstream. Additionally this is the same in the in when you're talking about the risk for stroke. OK One of the things though that is very important to understand is if you go from a sedentary lifestyle and then all of a sudden acutely start to vigorously exercise you will actually increase the risk of that clot or that from both of that breaking off and and or the plaque breaking off in the blood vessel and going downstream. That makes sense in the sense that you can't go from zero to one hundred in one day her eighth you can't go from having not exercise a lot. That's why we use the principle of starting low and going slow building up the exercise rather than going out and just you know shooting. You know a long period of time a very stressed strenuous aggressive exercise. And we found this and this is why especially in our in our life self enters when patients come in with a history of having heart disease with a history of having a stroke we actually ask them look be very careful start and slowly build up and record the amount of exercise. Do small amount multiple times a day. OK When you are starting exercise especially if you have increased risk factors family history you've not been eating well if you're much older you're starting in the thirty forty fifty year old range and maybe you don't have heart disease yet but you have high risk factors for it high cholesterol high blood pressure. You do not want to just rapidly increase your exercise OK. One of the other things you know it's really impressive when you look at our cancer patients those who already have cancer that many people would say well look if you haven't prevented the cancer what's the point of starting exercise right now. The data is and it was just I loved it when I was reading through the study and looking at the other studies from which they were drawing the data from this is actually better now that there is pulling together a bunch of studies and what they found is there's evidence of the benefits of exercise for cancer survivors or in the areas of psychological and quality of life for many cancer patients but the one thing they want to know look if I can improve my quality of life of that in of itself would be would be helpful. Cancer related fatigue physical functioning body weight and consumption and income on countless body weight in the composition meaning the amount of fat vs muscle. One of the things that's important understanding is that if especially with patients who have had cancer or were survivors of cancer if they can decrease body weight they're able to decrease the risk of recurrence of cancer. And with exercise they're able to significantly improve this they're able to improve muscle strength and endurance meaning that they're able to last longer especially between bouts of treatments and the other things that you know we know. Well they've proven an immune function and cardiovascular health. It may also reduce the risk of cancer recurrence as we mentioned and then the other thing was this that it also alleviated symptoms that interfered with the daily life. How many times have you noticed the cancer patients have difficulty especially with a Gastrointestinal Health one of the things that they notice though they were consistently involved is an exercise program. They were able even if it was small amounts multiple times a day they were actually able to have better and better quality of life when it came to appetite diarrhea even pain constipation and depression. They're all things that will actually worsen the course of cancer. Me They're looking at different different types of cancer you can see this as well I just wanted to look where this is looking at what it is and why it is that certain cancers are benefited from from from exercise and physical activity. You know interestingly exercise especially in young people young children one of the things that they notice is that those who are consistently regularly exercising the time to when they actually have their first menses or period is extended or the age at which they actually start their period is actually longer than those that are those that are sedentary. Why does it make a difference when you're talking about breast cancer the amount of exposure of estrogen during that time is actually one of the risk factors towards the development of breast cancer present reason why we encourage people to keep active even as young as little and as young as you can you can start children and the other thing is that when exercise reduce of fat especially the fat around our organs who are able to decrease the amount of the conversion of estrogen in our bodies. Estrogen is not only derived from the ovaries rate we also have the conversion of it in our in our visible fat. So one of the things that we notice is that it reduces the fat produced estrogen and so. So maybe minimizing the risk of breast cancer even with those of the family history of breast cancer when you're looking at when you're looking at colon cancer mentioned also there's a there's significant improvement concerning that. The other things are these and this is what this is just looking at cancer in general. Some of the reasons why can't exercise actually improves or decreases the risk of cancer. One is this an increase of the number of circulating lymphocytes that we have those who live over either are white and are specifically a type of white blood cell that we have. They will actually be able to increase the risk of being able to use when. When cancer cells are moving around our body there around there they don't always produce a full blown tumor malignant tumor. Exercise is able to help us fight off those cancer cells as they are as they are circulating and the other thing is that we know that insulin resistance we talked about that metabolic syndrome insulin resistance promotes cancer. Exercise significantly reduces insulin resistance even before weight loss happens. I think those are the main things that are that are there with with exercise and cancer. The other thing that is interesting is when you look at an elderly population we know that our elderly population especially with the increased length of time of living has a significant increase in the frequency of immune dysfunction especially in the in the form of infections or current infections. Exercise isn't found that consistently reduce the number of infections especially when done consistently. One of the things that is found is this the benefit is greater if we start earlier it is it's a lot more difficult to be able to improve their immune function or for us to see that improve an immune function. When we start later but the sooner that that that. The younger you are when you start that exercise. The effect actually lasts as you get older. OK. Exercise in memory. This is another thing that is actually pretty significant. So we know that exercise which improves better if you do it without reading here which improves better short or long term memory with what and where is the data on as far as as far as improvement in memory short or long term memory when it comes to exercise. Which is which and which is and which do we have more evidence as far as they are concerned in the improvement after exercise shorter or longer. Launderette No it's short term and short term memory. So here's the thing that to think long term memory doesn't prove that it improves or than in this in this way let me show you and see if I can. I didn't I didn't put it on the side so one of the things that happened then after you exercise one of the things that notices that memory peaks especially for hours after exercise vigorous exercise and your ability to be able to recall the things that you've learned is lengthen or is the proof of the efficiency it was able to remember them is improved if you're consistently exercising. But one of the things that they found is that even if we don't see significant improvements in long term memory what it does do is this long term not long term memory long term exercise. And sorry i think i've just confused him of the word let me try again. Short term or long term exercise and the effect on memory is the doing short duration of exercise. Help with short term memory long term exercise we've not seen any change in what it does for memory but what it does do is this when you have a long term when you are consistently regularly exercising you're able to prime your mind your memory your brain to actually. Able to take in short term memory better after short term after short amount of exercise that makes any sense so that if you are consistently regularly exercising the day that you go out and you do exercise your efficiency to be able to gain the benefits of exercise. For that memory is actually improved after that. That short bout of exercise and the other thing is this brain the right neurotrophic factors anybody heard of this be the N.F.L. then in the it's been one of the things that they've been trying to manipulate into who used to be able to increase the growth of neurons in the body. When you when you when I think or learn a task we have we have our capacity to be able to learn new stats as measured by what we call nerve plasticity. OK And we're able and capable to learn long term even then even as we get older one of the things that we find is that when talking about what nerve plasticity is if you are learning a new task you've got to learn it in the short term but you need to be able to recall it in the long term and the way that you do it is by reinforcing synapses in your brain brain derived neurotrophic factor actually helps you for more and more of these connections so that you can learn something easier especially when you do it repeatedly. What they did in this is when they looked at this is a matter analysis of several studies they looked at exercise. One they looked at exercise after just the one single session of exercise from people that are are are the result of that is a look at exercise in one session in people that don't exercise regularly. OK The other thing that they looked at was they looked at. The level of the brain the right nerve trophic factor for those who regularly exercise is what is the level where even when they're not exercising then they took people that had been regularly exercising and they measure the levels of brain derived nurture that factor of those who had been regularly exciting just after they had a short term amount of exercise. What they found was this. If somebody and again this is the more B.D.N.F. that you have the more your capacity and ability to learn any new task that even means learning new behaviors. OK that's where I really want you to focus on not just learning new physical and motor tasks but it's learning even new behaviors. The interesting thing is this after one bout of exercise you are able to significantly increase your B.D.N.F. the amount or the production of these. This nurture big factor that helps you create new synapses in learning. OK When you are when you are regularly consistently consistently exercising we see a small increase in the amount of brain Dr Northrup excited just in general that's hanging around in your system even more so if you've been regularly exercising and then you do your you do regular exercise the next day. Short term after that your B.D.N.F. level significantly increase. More so than they did after just one single bout of binge exercising meaning that your ability to learn that actually after exercise is improved if you're consistently and regularly exercising that Nixon sent in well in the sense that it means that if you. So if if you haven't exercised for what they haven't exercise for three months and then you decide to gotten a good bout of exercise and you've got you know you're studying you're in school with you that that a factor in sort of them is a behavior you're in school you're trying to learn from the you go do you exercise. If your ability to be able to learn is improved. Shortly after that exercise OK even if you hadn't been exercising for a long time. But if you're consistently exercising after you do exercise your ability to do that is enhanced significantly. The effect is always greater after the exercise is immediately done but the exercise the effect is compounded if you've been already regularly exercising again. And again what does that mean the whole point being this you know the way one of the things the biggest challenges for patients and they're trying to change a lifestyle and change behavior. You have a learning new behaviors learning and unlearning habits. Exercise helps you do this I don't know if you remember the data that came out this is probably at least ten fifteen years ago that showed that the one behavior factor that they found that actually that where if a person incorporated this behavior in their lifestyle that they were able to stick with whatever lifestyle program they did the one that had the most effective though that stuck with their exercise routine if they stuck consistently with that many of the rest of their behaviors as part of that life so much they were improved. Part of the reason may be from again the effectiveness of B.D.N.F. green Duraid neurotrophic factor exercise and sleep. OK When we look at the National Sleep Foundation one of the things they found out looking at just the data that had come on this is all the more recent that reason the sense of that in two thousand and eleven that again showed that when you're looking at the pharmaceuticals we use for sleep exercise. Five consistent daily exercise and what they are looking at is about one hundred fifty minutes of exercise over a one week period significantly helps improve quality of sleep. Sixty five percent improvement in sleep. It's very important to remember because one of the things that many people struggle with as time goes on is the efficiency of sleep and one of the things that may be contributing to that because they find that actually adults older adults that are very active are able to sleep all night as well as they did when they were in their younger to life again if they're active. The question is do you know do we stay active and again the amount of those needed for sleep now amount of Mount needed for sleep versus the amount needed for heart disease and diabetes are different but firstly they're talking about one hundred fifty minutes of moderate to vigorous activity a week. Another effectiveness Athene in dealing with stress. We have we have all of our cells replicate. OK we have the need the any in our cells that have to replicate and when they replicate. Whenever the cell replicates our D.N.A. is replicated but that D.N.A. at the very end have a little I guess marker tale called a teal Amir that Tiel a mirror every time it replicates shortens a little bit. Big mistakes are made and it doesn't get replicated appropriately and so our body goes back and it can fix some of the doesn't fix them very well. As a result what ends up happening is that every time we replicate that D.N.A. shortened just a little bit once that you were gone the cell quits replicating. One of the things that we found is that stress repeated and repeated impact of stress in our lives. Deeply there shortened the length of those tears to keep them from being able to correct the mistakes that are made when those cells are replicating. So essentially stressed ages our cells they keep them from being able to last as long. But if a person consistently regularly exercises what we find is this those cells are better protected against the effects of stress on those to amuse meaning that even in this fight stress you're actually able to keep the line little on Jeopardy and the young age of your cells that make sense that if you if you can do YOU ARE YOU DO THAT IT. So essentially what this is is that your cells half that yourself have to have to keep replicating and there's a little pail that hangs out and you're in a part in your crumb of them there yourself that has to be there for the cell to keep replicating. If you're exposed to stress the kilometres shortens that tail shortened and so eventually when that pill is gone those cells age they die they go what we call the senescence in the Woke up in Athens and so what that means is they they tend to age of their body faster and the and this is even actually seen in the aging of your immune cells here that's why part they really believe that part of the reason why we grow older we're not able to fight off infection as well. OK specially was repeated exposure to stress. But one of the things that will prevent that from happening when you're exposed to repeated stress is if you are consistently regularly exercising your cell don't age as much as the other thing that actually does it increases beta endorphins. Now many of us wonder what do you think that when you think of beta endorphins chemicals OK But you're saying crazy. Or the chemicals in your brain right. What are they but what what do we do with it. What do they help us with what do they do. Energy that your your feel good hormones or is that's how people often think of your mood or mother increase mood but one of the things Gunderson is they not only help us feel good right. One of the things that they do with these are the things that fill our opioid receptors in our body. What are opioids. Where do you heard opioids are for opiates or opioids. Opium rates were thinking that pain medication a lot of pain medication OK. There are receptors in our body that a lot of these pain medications target but understand that our body long before we discovered opium and we you know started making opioids into medication our body created its own natural opioid beta endorphins are that So what we find is that patients with chronic pain are better able to tolerate their pain if they are consistently regularly exercising because of the production of beta endorphins that will actually help that fit the place where the neurotransmitters that the receptors where the opiate pain medications that we typically think of go you know I'll tell you one thing that's really interesting about this in exposure to sunlight our skin the hair follicle felt in the Malana sleighs or skin pigments cells actually produce even more beta endorphins. So actually the effect this compound that if you go outside and you and you exercise in the sunlight you're actually able to produce more of these. Been involved and or more of those feel good hormones but even more so are the pains of fighting hormones in our body. This isn't actually encouraging if you're you know someone that you're helping a health coaching or or encouraging who has chronic pain getting them to get out and regularly exercise will actually improve their lives. One term perception of the chronic pain. But additionally when they're out in the exercise it improves when they're doing their exercise outdoors it helps. We talked about the exercise. This is where that mentioning with arthritis one of the things that is very important when it comes to arthritis is when you do have your Earth right if you will immediately after exercising there's an increase of inflammation increase of blood vessels flow or circulation to the joints and there is an increase of inflammatory markers and so when you're when you have already damaged tissue in your field that you can feel the pain not necessarily right then but later on because of the stiffness that comes with with the osteoarthritis after exercising this is a very common thing that people mention. I exercise the other day but then I came back and what I noticed was that I was really stiff the next and I couldn't move I couldn't get out and do what I needed to do. One thing we found consistently is if they if after exercising immediately after exercising if you can. I for about twenty minutes you're able to decrease this this and this that will come later on and impair your ability to exercise long term. So whenever we're talking to people that have lost your right as we mentioned exercise consistently then ice the joint It's almost like aggressive intense exercise athletic. These are talk about taking I reprogram immediately after intensive aggressive exercise. It was an anti-inflammatory effect that they were trying to do to prevent the long term damage to the joints and the interesting thing is that now they use what they call ice bats dunking a lot of our athletes to be able to prevent a long term injury. Again much of the benefits can be derived just simply by by using I think mediately after exercise even if the joint is. Not hurting you will prevent the long term this myth that occurs in the joint and so are patients consistently the ones who will regularly consistently ice they're able to maintain their exercise activities longer and not just cut it short because of pain. One of the things that sort of a practical tip gel packs it's a little bit more challenging if you don't have ice at home one of the things that I encourage people to do is to make their own gel packs Joe packs can run anywhere from twenty to thirty dollars just for one pack and what I did when you know you can Google anything on the Internet nowadays we actually made some at home. Carol syrup. Not good for consumption but tears of her tears serve as a wonderful in that when you put it in the freezer it maintains a gel like consistency of flexibility just like a gel pack does and what you can do with a few leaders we can get them in leader bottles there are only about maybe five dollars a bottle at the most of the absolute most for a leader. Ten for ten dollars you can actually make what you can take a gallon that block bag put them in the care if they're been there to make you know you lay it out lay it flat and it makes pack about an inch not even an inch maybe half an inch thick. If you pour that in there you can do one of the gallon packs and for quart size packs just out of two liters of tears that was over ten bucks you can make yourself for a little gel pack one large one and three small ones you use regularly faces and it stays cold for an hour plus afterwards and it's said it's just a simple practical thing for yourself or if you've got anybody if you know anyone else who is struggling with pain socially after exercise the nice thing about the gel taxes that they're flexible. All right we talked about last year's rightists. QUESTION So far on the benefits and we're going to talk about. How to exercise more. Almost almost under the section but any questions about a thing to talk about about the benefits of exercise. All right. How to exercise is a funny thing many of us are not sure you know what. How much do we need to do. How do we decide what the benefit away or where do we go what we what we found over found especially over the last four years of working with people who are consistently trying to improve their exercise one. If you get into the anaerobic range meaning that you're you're getting passed and a proper heart rate your target heart rate for exercise and that's different for everybody when you're getting passed into that range where you're actually starting to go into what we call oxidative stress you're trying to build up lactic acid. You're essentially negating the benefits and the effectiveness of your exercise. OK what does that mean that's different for everybody. For some people that means going out and sprinting OK for other people that may mean pushing the exercise away beyond the limit of what you're able to do and that is why especially when you're starting encourage you to start low and go slow. Specifically one of the things that you see I mean interval training. How many that is no know what interval training is how do you describe interval training. What's a layman's way of being able to write interval training. Yes So that's the difference with simply you're changing the intensity of your exercise during your exercise. OK And it can be in very different ways. You know you could use a you could use a heart rate monitor to be able to do that if you want to but what they found in life cell phones America is this that people could gain the benefits from interval training even if they just use their body gait. A gauge so they would start walking at a brisk pace and then they would push for as long as they could feel like they could consistently do a more brisk pace. OK then when they felt like they needed to recover they would slow down. Once they felt like they had recovered and they could push again they would push when they felt like they needed to recover. They would back off if they did this consistently instead of having to sit and look at it at a heart rate monitor and what not they actually found that they were able to consistently gain the benefits that came with interval training. What does interval training do. Why is it better to do the interval training than just to keep one piece at a time one you increase the and Durrance and the efficiency of both your heart and your muscles to be able to tolerate exercise we know that interval training is actually associated with better weight loss. There are different hypotheses on that even if people tend to burn more calories after an intense amount of exercise. They believe that part of the reason that they may not burn off as many calories is that they need to compensate for it. They feel a lot more fresh and their G.I. system is not of this if they do more of the interval training the the. Brisk pace and then a push brisk pace and then a push. There are couple of things that you don't know the physiology the path of the algae and why it's more beneficial but you find that that isn't improved. There are other versions of interval training. Gardening into gardening is a type of interval training. It's your digging and then stopping the popping movies having pulling weeds. Then use that back in your rest for a little bit you can use that back in Europe a little bit. One of the other things that we notice is that people are less likely to get injured if they do interval training. Then if they win if they do just one consistent intense pace. Long term. One thing that I want to encourage you especially with exercise exercise that is beneficial is you're more likely to stick stick with exercise that is beneficial than you are with exercise that you feel like doesn't have purpose. If you are a person that does not like to exercise your likelihood of sticking with exercise if you're if you're if you don't if you don't have or find some purpose in being able to do it it's signalling decreases of finding something you enjoy is really important. That may mean finding a group that you can exercise with or an exercise partner with because then there's an added motivation and it's social time time to spend with your family. Other ways of doing this are things like gardening game especially for those even if even if all you girls are we going to one of my my friends said you know how to kill many really good growing leaves even if you are one of the things that people people enjoy the benefit that comes from being able to to to garden the one thing is you can rest and not worry about whether you have to walk the entire distance back rates. What are other ways let me ask you if you were to give practical tips to somebody being able to incorporate exercise in a way that is enjoyable to someone who doesn't enjoy exercise. What are things that you would suggest for that role of a so finding things that are fun things like roller blading going swimming. One of the things that makes it an enjoyable for people is is the fact that if there are a lot of pain if your initial We especially have a lot of weight and significant After afraid of breaking up the exercising with non weight bearing exercising like swimming helps improve your consistency and regularity of exercise walking in the water you know the other thing is actually. They're doing things that are beneficial You know when you're exercising there there are places where you can go. Animal shelters we can go and take animals for a walk. You know one of our guests just could not get herself to exercise but she made a date with the animal shelter every day she would go and she would walk the dog consistently and it's funny she hated animals. But she but she said look if I made a commitment to doing that then I'll go and I'll do it. And when she did she actually found herself actually enjoying the gaining a double benefit of enjoying the company of the animals around and the enjoying the company of being or the ability to be able to return the animals when they're done through. But I mean just finding different ways to be able to creatively figure out actors I.Z.'s I'm going to repeat what you said for the benefit of the them that are there. So variety is very important in exercise and if a doctor has doctor has that mention that what he recommences patients of doing is having variety in exercise meaning that you get bored with your food you can also get bored with your exercise. So finding different things you walk one day you you know split wood one day you go hiking another day you go swimming another day you do biking another day doing different things changing up your environment so that you're not bored with with what you're doing. OK One thing that does help is also consistency. If you do the exercises the same time every day you are more likely to stick with your exercise routine. In fact this is so much so to one degree you know many people have noticed if they miss one day then miss the missing three days and then missing ten days one of the things that we found that really help patients is if they are not very well motivated to exercise they set a timer every day that they're going to exercise it doesn't matter what that time is that they consistently set a timer to go and exercise and all they're required to do is to exercise. Ten minutes but they have to be outside. OK even if it's down the sidewalk and back. That is how it can be to the refrigerator and it can be to the bathroom and wherever else but it's got to be outside. If they go out and they take the ten steps that's usually the hump that they need to get over to be able to just continue walking and you know I'm at it like a mother spiral do it one of my patients hated I mean really I was working and clearly now I'm here in California and she just looked at me she said one more person exercise and going to rehab says I can't exercise for thirty minutes a day and I asked I said look I don't ask you to act as I thirty minutes a day you tell me how much you want to exercise and she said really I can take over you know you pick whatever how much exercise you want to pick so I'll do five minutes I said fine. Here's the agreement what I wanted to do is I want you to do five minutes every day and it's got to be at the same time every day but once you're consistently doing it every day after about two weeks I want to increase it to ten plus five minutes of exercise going to benefit majors advice I think this is going to do anything I said look just do the five minutes consistently. After two weeks you can increase it to ten minutes if you want and after two weeks of doing the ten minutes consistently you can increase at the fifteen minutes you know by the time that I saw her I think was about two months later she was consistently exercising twenty five minutes every single day and she just at the time it expires at the same time every single day and it started off with just five minutes a day and she's at this point I was feeling so good she was looking forward to being able to increase and actually get to that thirty minutes that she was reading before. So again my encouragement to you is as much as possible to be able to make it practical do it consistently and do in the same time what happens if you come to the end of a busy day and you realize you did not exercise. One of the things that have been found is if you go out. When you're looking at behavior an exercise in life a modification if you go out and just do something outside for even five or ten minutes you're more likely the next day to go out and do get back into your regular exercise routine. OK So even if you come to the end of your life then exercise. Let me go to this will help. Pedometers help being able to measure engage there are a lot of people that think well I walk around the house a lot you know I used to think I walked around the work a lot and so I grabbed the parameter just to see you know do I really get in my ten thousand steps that they recommended to me and what I found was a PA is a lot more sitting and charting then I really realized that I was doing or standing and charting even I was getting at the most maybe three thousand steps a day. Despite the fact that I thought I was walking quite a bit. Incursion into you is use a gauge and monitor you can find probably if you want to get a good guy a good pedometer the goalie's offensive are really good. But Ahmed I could find is roughly about twenty five to thirty bucks that you can actually spend an investment and you don't have to buy a hundred dollar G.P.S. monitoring and this and that and whatever just one bit as when you wiggle it isn't going to move but it will do something a little bit better that get a pedometer and look at that and a new record this that every name and use that goal for yourself. Well you reminded that if you have a goal in mind you're actually doing media was brought to you by a website dedicated to spreading God's word through free sermon audio and much more if you would like to know more about it how do you go if you'd like to listen don't you.

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