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.