Articles, Blog

Movement is Medicine (Your Forks and Furniture Are Killing You – Part 2)

February 8, 2020


The next thing is our furniture is
killing us, and I want you to think about where do you spend most of your
time. Are you on the chair or the sofa looking at the tube and that too might
be the TV, it might be a computer screen, more commonly it’s your telephone screen.
And what we now know is that sitting is truly a disease. Sitting changes all
sorts of chemical pathways, especially the insulin resistance pathways, and
changes them for the worse. So think about where you’re spending your time,
and you might be one of those that says, “But Doctor Wright, exercise, that just is a
that’s a dirty word.” And here’s what a lot of people think about when it comes
to exercise – that they really have to be running, that they have to be to the
point of sweating in their exhaustion, that they’ve got to be pumping iron. Well,
all of those are certainly choices. But it turns out that all movement is
medicine. It does not have to be a high-intensity activity to give you
benefit. So for an example, some of the senior citizens that might be watching
this, chair fit classes are an excellent way to get not just flexibility
exercises but to increase your heart rate and increase your blood pressure.
And they’ll do some gravity-based exercises that will actually improve
your cardiovascular fitness. The water is a wonderful place to get activity for
lots of reasons. My wife is a water aerobics instructor and taught me quite
a bit about the benefits of water aerobics. It takes the pressure off your
joints. It actually redistributes fluid into your cardiovascular system.
Your heart pump more efficiently, which can be very important for those of you
who may have some element of heart dysfunction some weakness of the heart
muscle. Now, people with chronic obstructive pulmonary disease, just
sitting in the water, on the steps, and breathing against the resistance of the
pressure of the water around your chest can improve lung function in the
strength of those lung muscles the chest cage muscles. So think about the
possibility of water-based exercise. And although we call it ballroom dancing, it
really ought to be ballroom exercise. You can take lessons and because you’re
upright and you’re having to do balance things and you’re having to think and
engage your brain and at the same time make your heart work harder and your
muscles work harder. And the benefits of that as an exercise are phenomenal. So
think outside the box on exercise. And in fact, I don’t like to use the word
“exercise.” I like to use the word “movement.” What can I do to move more each day. And
to that end, one of my sons has his degree in exercise science, and he
actually helped to develop this concept for my patients that he called the 3 in 60
movement program. And all that means is that for every hour that you are seated
and if you’re in a in a desk job most of the day or if you’re at homeless to the
play and you’re on your couch or sofa or or whatever seated position, for every 60
minutes you’re doing that, let’s get up and move for 3 minutes out of that
hour. And it can be as simple as standing. There. So think about 3 minutes of
movement for every hour, and that really does help to undo the effects of that
chair. Now, yes, we need more than that, and Ford has many excellent exercise videos
out. But start somewhere where are you willing to
start, what are you willing to do differently with your fork and with your
furniture to help you improve your heart health. And so really just a couple of
take-home points let’s enjoy colorful foods, et’s eat
that ring, and let’s move every single hour at least 3 minutes, and get the
benefit of both our food and our activity level. Because Abraham Lincoln
was right in the end. It’s not the years in your life that count. It’s the life in
your years. And I know that’s why most of you came to this channel. You want to add
life to those years. And so don’t overlook some of the simple decisions
that you make each and every day. So we’ve had a lot of people ask about how
to get into the CIMT event. We’ve got a whole schedule on the membership page.
I’m gonna take you some through that real quick. First of all, you go to
PrevMedHeartRisk.com. That takes you to our website. Click on the membership
login page, and membership is free. You just have to give your email address.
Then you’ll see you’ve got a menu over on the left. Live webinars. Second live
webinar CIMT events. Click that button then click the grey button and you see
all of the schedule for getting a good reliable CIMT near your area. Orlando
Central Western Ohio just west of Cincinnati. Austin, Texas. Detroit, Michigan.
Rochester. Memphis. Lots of places. And most of these are thanks to our good
friend David Meinz. And again, CIMT reliably it’s got a lot of
advantages, very good way to screen, much better than stress test, and a lot more
comfortable than going to the cath lab. Thank you very interesting. Get a
good CIMT near you.

9 Comments

  • Reply Paul Yac January 30, 2020 at 3:54 pm

    Well said! To the point and makes sense, especially for senior! Thanks for sharing

  • Reply Single File January 30, 2020 at 4:00 pm

    Thank you for your time and all you do, you have helped me and many others in many ways. But Doctor, the sound on this video is very distorted. Hard to listen to it.

  • Reply dragonfly111cute January 30, 2020 at 4:02 pm

    I have a little movement reminder on my watch for every hour

  • Reply Lloyd Hlavac January 30, 2020 at 4:08 pm

    I have a physical job, owning a lawn and landscape maintenance business, so I am out most days doing that. Plus I do HITT workouts on my bicycle 3 days per week, and easier aerobic exercise 2 days per week.

  • Reply Jaded Optimist January 30, 2020 at 4:22 pm

    My dogs keep me moving🐕🐩🐾😁

  • Reply Erik Janse January 30, 2020 at 4:47 pm

    Go play golf!

  • Reply Matthew Alloy January 30, 2020 at 8:17 pm

    Excellent Podcast 🙂👍

  • Reply Radnally January 30, 2020 at 8:51 pm

    We r meant to move

  • Reply Gregory E January 31, 2020 at 12:36 am

    I walk after every meal for thirty meal for 30 minutes as well as an hour in the late after noon. I must say the Apple watch gives me a great deal of incentive. The watches are expensive, but so valuable. My EP purchased one and wears it every day.

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