Hi, I’m Don Mackintosh. Welcome back to our Total
Community Immunity series, part of Total Community Involvement. We’re trying to help you in the community boost your immunity. With us today is Dr. Neil Nedley. He’s the president of Weimar Institute and a practicing physician, specialty in internal medicine, and you take care of the critically ill, and when they’re in the hospital, they’re probably in the ICU, and they’re probably not exercising, but we’re gonna talk about exercise today. – Yes, exercise is something
that can prevent you from ever going to the ICU, particularly if you come
in contact with COVID-19, and we actually recommend
the best time for exercise is early in the morning, and it be aerobic. The air is freshest then, and it’s also been shown to actually improve your metabolism, and you’re actually
able to make more muscle when you do it fasting in
the morning pre-breakfast. – Is that right? So, get out there early. – Get out there early, and it can also have some
immune-positive effects. In fact, diabetics are well-known to have a compromised immunity, and even in diabetics it’s been shown that exercise in the morning will help their sensitivity to insulin
throughout the entire day. When they really do it vigorously, and they get that good aerobic workout. Could be brisk walking. It could be running combined with walking. It could be bicycling. It could be swimming, but it’s the rhythmic exercise. I did 4.5 miles this morning
myself, pre-breakfast. And– – How long did you go, and how long should a person go? What’s the least amount they
could go to get benefit, and how long should they average go? – Well, the least amount
they can go and get benefit, if it’s vigorous, is
actually eight minutes. Studies have shown an
eight minute exercise is better than none whatsoever, and, ya know, you can run
a mile in eight minutes, and so that would be the least. And then, as far as where you get the most benefit, the more exercise, the better the benefit, up to particularly three hours, but where that starts to taper off, as far as its exponential benefit, is after an hour, so I normally recommend for busy people to get one hour of aerobic exercise a day, and since I was running in
the mountains and uphill, you know, I did that 4.5 miles in a little less than an hour today. – Wow. So, any other tips on exercise? Any kind of clothing you should wear, or any kind of equipment
people need to get? – Well, I’d say there’s no
such thing as bad weather, just bad clothing, and so don’t use the weather as an excuse. Have the right clothing to go
out in all sorts of weather, and, also, of course, even
exercise post-meal is okay. You know, particularly for diabetics, it can keep the blood sugars and the postprandial blood
sugars under control, but I’ve noticed for a lot of people, if they don’t get it in
the morning pre-breakfast, they’re not getting it at all that day. There’s just a lot of things that come up, and exercise is one of those
things we should prioritize for our immune system. – Okay, thank you so much. It looks like we have our marching, or our running orders,
here today, Dr. Nedley. By the way, is it better to
exercise with someone else, or is that something you should do alone? – Well, either way is fine, but the problem of doing
it with someone else is sometimes we’re dependent on them, and if they’re not gonna do it, then we’re not either, and so yeah it’s great to socialize. You know for myself, I, most
of the time, do it alone but not quite alone, because I have a little recorder reading devotional material to me as I am doing my exercise, and you’re getting a
double benefit that way. – You know, that’s exactly what I do. I put on my headphones, and I probably listen to
five or ten sermons a week, and you know, when people say, “Well, I can’t go with ya today.” I’m okay with that, because I’m exercising, but I’m also listening to
God’s word and being revived. By the way, this program is not just about what the doctor can do for you
at the ICU or the hospital, but it’s about what you, with God’s help, can do for yourself, so thanks for joining us. (light tone)