Participants: Miles Scruggs, Dick Nunez
Series Code: BAS
Program Code: BAS000032
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Stay tuned for Body and Spirit. 00:16 Today we're gonna talk about 00:17 one of America's biggest problem, 00:19 dealing with stress. 00:49 Hello, I'm Dick Nunez, Wellness Director 00:51 of the Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit. 00:55 Today's topic is going to be one that effects 00:57 almost every person I've ever come across, 01:00 and that's stress. 01:01 Stress affects so many people in many many negative ways. 01:04 It affects our immune system. 01:05 It affects the way we feel. It makes us fatigue. 01:08 When you talk to people in today's society, 01:10 so often they say, oh, I feel so much stress. 01:13 Well one of the best things 01:14 we can do about stress is exercise. 01:16 Because when we exercise, we produce chemicals 01:18 that make us feel better. 01:20 There is a chemical known as endorphin, 01:22 that give us this euphoric type feeling. 01:24 Oftentimes, people don't associate 01:26 exercise with euphoria and they may not enjoy doing it. 01:29 But, after they're done, they feel so much better 01:31 and they're glad they did. 01:33 So we're gonna talk about that today 01:35 and the Bible talks about stress. 01:36 In fact, Jesus says, "don't worry about tomorrow 01:39 because today has enough promises for itself." 01:41 So instead of spending time worrying about 01:44 what might happen or worrying about 01:46 what happened to us in the past. 01:48 Let's not think about that. 01:49 Let's live for today, 01:50 get the most out of it as we can. 01:52 'Cause we may not be able to change yesterday 01:54 but we can change today. 01:55 And we can change tomorrow. 01:57 And if we claim the promises and know that when Jesus says, 02:00 "take my yoke upon you 02:01 for my burden is easy and it's light." 02:05 We can do that but we also have to remember 02:06 when we yoke up with Jesus 02:08 we can't be going a different direction. 02:10 We have to be following Him. 02:11 And then we can truly have the peace 02:13 that surpasses understanding. 02:14 So if we're ready, let's get started. 02:17 Helping me out today will be Miles. 02:24 And today's program will not be a real high intensive workout, 02:27 it will more of a stress reducing, 02:30 stretching type program, 02:31 but let's start by loosening up a little bit. 02:33 And by doing our arm circles, 02:37 nice range of motion, up and around 02:40 We're doing this for our warming up purposes 02:43 and it's also very helpful for keeping 02:46 a range of motion of the shoulder area. 02:48 As people start to lose their ability 02:51 to move and function. 02:53 They start feeling stress. 02:56 So the stronger we feel 02:57 the better off it should help us. 02:59 Okay, let's go back the other way. 03:03 Also exercise helps us to deal with the stress hormones 03:07 that are released in the body. 03:09 As the more we become fit, we'll be able to deal 03:11 with those chemicals much more effectively. 03:16 Also we know that the body produces adrenaline 03:18 when we get stressed out 03:20 and by exercising we'll help alleviate that as well 03:23 by burning that through. 03:26 Okay, let's do a couple more. 03:29 Okay, and we're gonna just do a nice overall body workout, 03:31 we're gonna start with the chest. 03:33 Let's put our hands in a prayerful type position 03:36 and we're gonna push here. 03:37 Then we're gonna turn our hands and go out 03:41 and back in. 03:43 And out, 03:45 and in, 03:47 you're focusing on the chest as we do this. 03:51 And we can dictate how hard we go. 03:57 The harder you push, 03:58 the more you're getting out of it. 04:01 The main thing with exercise is that we want to enjoy it. 04:04 If it feels like something we just can't stay with, 04:07 then we won't keep doing it. 04:09 But if we take a nice gradual approach 04:11 to our exercise and progressively work into it, 04:14 we'll find we can do far more than we ever thought possible. 04:18 Okay, let's do five more like that. 04:25 And two more-- 04:29 and last one. 04:31 Okay, now let's turn the hands back 04:33 into a peripheral type position. 04:35 Let's push over to the side. 04:37 And way back the other way. 04:40 And we should be feeling the chest again as we do this. 04:47 A big important component 04:49 of stress reduction is stretching. 04:52 Stretching is so soothing to the body 04:55 but by working out first, we'll actually accentuate 04:58 that stretching and the feelings of relief. 05:01 Because we're fatiguing the muscles first 05:03 and I believe we'll get far more benefit 05:05 of our stretching by doing so. 05:07 Let's go three more each way. 05:10 There's one 05:13 and two 05:17 and three. Good, relax. 05:20 Okay, let's put the arms back and feel the stretch 05:24 and just try and relax as you do that. 05:25 Let the arms just hang back, 05:28 feel the stretch in the chest. 05:30 Okay, now let's just bring it across, 05:33 stretch the upper back area. 05:37 Pull the scapula apart as much as possible. 05:40 Okay and let's go back again. 05:43 Feel that nice, relaxing stretch. 05:49 And bring it across, pull the scapula apart. 05:58 Okay, good, relax. 06:00 Okay, Miles, you want to get the towels for us there. 06:07 Thank you, okay we're gonna put the arms up over the head. 06:12 And we're gonna stretch back, 06:14 now we're gonna pullover to the front, and backup again. 06:19 And over, we wanna pull hard on the towel. 06:24 And over, good, up. 06:37 Keep the tension on the towel at all times. 06:42 Stretch the torso as we go up. 06:49 And we're gonna do eight more. 06:52 There's one, 06:56 and two, tension on, 07:00 three, 07:03 four, good. 07:07 Five, nice range of motion, 07:09 tranquilly stretch back as you go. 07:11 Six, two more times. 07:14 And seven, one more time, 07:18 and eight, good. 07:20 Okay, put it backup over the head again. 07:22 Now we're gonna go over to the side 07:26 and back over the other way. 07:31 We wanna pull against each arm as we do it. 07:41 Okay, good. 07:44 Try and go ten more each way. 07:47 Should be feeling us up in the upper back area. 07:49 And also in your shoulders, 07:51 it's where people carry a lot of tension. 07:54 So we're gonna make sure we focus on that area 07:57 as far as exercise is for that upper back. 08:05 Three more each way. 08:12 And last one. 08:16 Good, all right. 08:18 All right, you can just drop our towels 08:19 over to the side there, Miles. 08:21 Go ahead and take them all the way off. 08:23 Okay, now what we're gonna do 08:24 is we're gonna stretch that area. 08:25 Let's put an arm up over the head, 08:28 and we're gonna stretch the latissimus dorsi. 08:34 We're gonna hold for 08:37 about 15 seconds here. 08:41 Then we got five more seconds. 08:46 Switch-- 08:51 you wanna pull against your elbow, 08:53 so you feel it stretch through that scapular area. 08:56 And down along the side. 09:00 And we got five more seconds now. 09:06 Okay, relax, good. 09:08 Okay, now what we're gonna do 09:09 is we're gonna have the hands down in front of us here. 09:11 We're gonna pull up and then go down. 09:15 It's gonna be working the trapezius area. 09:20 And the muscles around the scapula and shoulders. 09:24 This is called an upright drill, 09:25 it can be used with some resistance. 09:27 Or we can use some dumbbells or even some books 09:31 or some cans or jugs that have been filled 09:36 with water or sand, to help our resistance. 09:40 Our goal here though is to setup 09:41 a routine that could be done at home. 09:43 And take one of the major excuses away from people, 09:46 and that's, I can't afford to buy equipment. 09:53 One of the other big excuses 09:54 people always give me is, they don't have time. 09:56 My comment is, well if you don't think 09:58 you have time to exercise, pretty soon you'll be right. 10:00 You'll be out of time permanently. 10:05 Okay, let's try and do ten more of those. 10:10 You wanna isolate show the shoulder area 10:12 as we're doing it. 10:13 Think about what you're doing. 10:16 Don't just go up and down doing this motion. 10:19 You won't get near the benefit, 10:21 you would if you would concentrate 10:22 on what you're doing. 10:27 And two more, 10:32 okay now what we're gonna do is some shoulder rolls. 10:36 Up and back around, still focusing on the same area. 10:42 In today's society with everybody on computers 10:45 and the posture going so poorly, 10:48 people get that forward shoulder tilt. 10:52 Where it rounds to the front. 10:55 And they let those muscles of the upper back go 10:58 and that just accentuates their stress. 11:04 Gonna do two more. 11:07 Okay, let's go the other way now. 11:09 And try to lift the shoulders way up, 11:10 before we roll them to the front. 11:20 One more. 11:27 Okay, now, just from front position 11:29 we're just gonna go up and down. 11:32 Just gonna shrug those shoulders way up 11:34 and then let them back down. 11:37 You know you should be feeling this 11:39 in the trapezius muscles right off the neck. 11:47 Let's go five more. 11:54 And two more. 11:57 Okay, now let's raise our arms about to the side. 12:00 And down, this is a lot of raised motion. 12:04 Designed to work the shoulder area 12:06 and this will help tie in for the muscles 12:10 we were just working. 12:18 Again, this is a good one to do with weights in the hands. 12:21 If you have dumbbells or something, or those cans. 12:25 You can get progressively bigger cans if you want. 12:28 And that's one way of the seeing your progress. 12:31 Even with nothing at all just by doing this manual resistance, 12:34 range of motion exercise, we can still get 12:37 the muscles nicely fatigue. 12:39 Okay we're going to do ten more. 12:44 Concentrate on the shoulders and you should still fill it 12:47 up in the neck area as well and the trapezius muscles 12:53 and five more 12:59 and two more. 13:03 Good, okay, now bring the arm across the body. 13:06 And we're gonna stretch the shoulder area. 13:13 And let's hold it for seven more seconds. 13:19 Okay, now switch, 13:28 ten more seconds. 13:32 Five, four, three, two, one, relax, okay. 13:38 Now we're gonna do the biceps and the way we're gonna do 13:40 that is we're gonna put the arms out. 13:42 We're going to squeeze the arms down. 13:44 Push out. 13:51 Flex 'em down, push them out. 13:56 It's pretty simple movement but if it's done properly, 13:59 still can get a very nice effect on the arms. 14:04 Wanna keep the elbows up at all times. 14:15 Feel the biceps flex each time you come down. 14:19 Ten more times. 14:21 There's one, and two, three, four, 14:30 five, six, 14:35 seven, eight, two more, 14:39 nine and ten, good, okay. 14:44 Let's go ahead and shake them out there. 14:45 Feel it relaxed. Okay now we're gonna do 14:47 the triceps and the way we're gonna do that 14:49 is we're gonna block one hand. 14:51 Then we're gonna push down and give ourselves 14:53 some manual resistance here. 14:58 Then do twenty on each side. 15:01 There's five. 15:04 Again you control how hard you work on this one. 15:12 Okay, and ten more 15:21 and five more. 15:23 If you're feeling with a lot of stress I would suggest 15:26 just working the range of motion, 15:28 just doing that will help you feel 15:29 so much better. Good switch, 15:33 doing exercise just makes you feel better about yourself. 15:37 Remember the story about a guy who was gonna commit suicide 15:40 so he bought a jogging suit 15:42 and decided to go to the park and kill himself. 15:45 He was gonna shoot himself and so he decided to run. 15:48 To run himself to dead and he tried to do that. 15:51 Got to this big tree 15:52 and collapsed in heap and didn't die. 15:55 Wanted to die, felt horrible and got up, 15:59 tried again the the next day. 16:00 And the next day, and the next day, 16:03 we got seven more to go. 16:06 And by the end of the week he came to a big discovery. 16:10 The tree was way behind him now. 16:11 He was getting more fit. 16:13 And he was starting to feel better. 16:15 Okay, good, so he decided to stop trying to kill himself. 16:19 Decided he would start doing 16:21 a regular exercise program instead. 16:22 Found that to be much more beneficial. 16:24 So exercise can make you feel better 16:27 even if you're in the depths of depression, 16:29 because you can just feel good 16:30 that you're doing something positive yourself. 16:32 Okay, we're gonna start some leg training now. 16:35 And the way we're gonna start this 16:37 is we're gonna step out to the side. 16:41 And we're gonna rotate to other side. 16:46 This will loosen our legs up a little bit. 16:49 And also work the insides of the thigh. 16:59 Okay, let's go ten more each way. 17:01 Wanna feel the stretch as you step into it. 17:07 And also you wanna feel the quadriceps 17:10 start contracting and warming up. 17:18 There's four, and five, we got five more, 17:25 six, and seven, 17:32 eight and nine 17:35 one more time and ten, good. 17:41 Now we're gonna do some squatting, 17:44 gonna cross your arms across the chest. 17:46 We're just gonna squat down and come up, 17:49 constantly on pushing your hips back. 17:52 Try and make sure that your knees 17:56 don't go over your feet. 17:58 You want to keep your knees in one place. 18:02 Focus on pushing back of the hips. 18:05 Often times people think squatting is bad for you, 18:08 if your body is designed to go in this motion. 18:12 What happens simply as people do them improperly, 18:15 if they push their knees forward, 18:16 then yes, they can be very painful. 18:19 We're not doing very deep squats here 18:20 because we're dealing with people 18:22 who are battling stress. 18:25 We don't want them to feel like they're overcome 18:28 with muscular fatigue but we want them to feel like 18:30 they're stimulating their body and doing something good. 18:38 Oftentimes, you find, if you start somebody out 18:40 gradually, then as they stay with it, 18:45 they can start working much harder 18:46 than they ever thought possible. 18:48 'Cause now they feel good and they want to go further. 18:54 We have a 32-year-old mother 18:55 come out one time, 16-month-old son. 18:59 She was ready to commit suicide. 19:01 Two weeks later, he had a whole new grip on life. 19:03 She was told not to exercise, 19:05 she was-- had some autoimmune conditions 19:07 that it made very difficult for her to do anything. 19:11 But then just the two week time period 19:13 she felt like just a different person. 19:20 Eight more, 19:34 two more, 19:37 good, okay let's go down and hold. 19:42 You're gonna hold one for thirty seconds. 19:48 That just gives us a nice static contraction on the legs. 19:51 Ten seconds, for those at home, 19:55 if you have to rest, that's fine. 20:00 And there's twenty. 20:05 Five, six, seven, eight, nine, ten, okay. 20:12 Miles, go ahead and use me for a wall. 20:13 And I want you to stretch your quadriceps 20:15 from a standing position. 20:20 Supporting to stress the muscles out 20:22 after we work them out. 20:28 Again we're holding for about 10 to 15 seconds. 20:39 Let's hold them now for five more. 20:41 Four, three, two, one and switch. 20:52 Doing this stress is very important 20:54 for the flexibility around the knee area. 20:56 If those quadriceps get too tight, 20:58 you start to develop knee pain. 21:02 Let's hold up it five more, four, three, two, one, good. 21:09 All right, let's do a hamstring stretch now. 21:11 The way we're gonna do that is we're gonna step out, 21:13 go up on heel, and we're gonna lean forward into that. 21:17 Feel it stretch in the back of the leg. 21:27 Let's hold for five more seconds 21:29 four, three, two, one and switch. 21:37 Those who become more flexible 21:39 you can easily go down a lot further than 21:41 we're doing right here. 21:45 It has people start exercising to find that 21:49 they may not have as much flexibility as they like. 21:52 It had become frustrating for them. 21:54 And they'll tend to stop, they don't want that. 21:56 So just take it gradual. 21:58 And you'll find that it gets much easier very soon. 22:01 Okay, relax. 22:03 Going to work the calf a little bit now, 22:05 gonna put one foot back, gonna go up on the toe. 22:09 Press down and do that 20 times on each side. 22:14 Each time we go down, we wanna feel it stretching the calf. 22:23 Weight up on the toe, then press down on the heel. 22:28 And 10 more, 22:37 five more. 22:39 One, two, three, four and five, switch. 22:53 This is an important exercise for 22:56 the strength and flexibility of the Achilles tendon area. 23:06 People that work in offices and 23:08 tend not to do a lot of physical activity 23:10 tend to let those, left that area go. 23:13 And then they try and do some athletic event 23:16 and lo and behold they rupture an Achilles tendon 23:19 by simply doing regular exercise 23:21 to keep that tendon flexible. We keep it strong. 23:25 And ready for action. 23:28 A very important area to work. 23:30 The term Achilles, heel is the weak spot, 23:33 it's very applicable one more time. 23:39 Okay, good, 23:41 okay we're gonna do some abdominal exercise, 23:43 we're gonna do it from a standing position 23:46 and we're gonna put the hands behind the back. 23:48 And we're gonna blowout as we come forward 23:52 and we're gonna bend at the waist. 23:54 And we're gonna come up. 23:56 Keep the abdominal crunched and then laid them back. 24:00 Okay, so crunch over, bend over, 24:04 now up and lay back, good. 24:08 Okay over again. Front abdominal, 24:13 up, slowly and lay it back. 24:19 Move over slow, and up and back. 24:26 Remember, the abdominal has a four inch range of motion. 24:30 So what we're doing here after reporting the contraction, 24:34 we are making low back work as well. 24:40 So we get a stretch on the low back 24:42 and we contract that on our way back. 24:46 The entire-- antagonist muscles are very important. 24:49 So, the abdominal is the antagonist for the low back. 24:53 If we want a strong low back, 24:55 we need a strong abdominal wall. 25:00 Good, also it's a very good exercise. 25:03 Just for relaxing, it feels good, 25:07 people feel it in their abdominal wall. 25:10 It's a good one just for helping relieve stress. 25:16 Okay, we're gonna do ten more of these. 25:21 And up and back, good. Keep going. 25:30 There's three, 25:33 feel the abdominal crunch each time you come forward. 25:42 And back, good. 25:48 And three more, 25:52 and two more. 26:00 Good, okay now we're gonna turn in the trunk rotation 26:06 and the other way, 26:09 and turn and turn, 26:15 so another one that feels good for people. 26:19 Feel that rotation on the body. 26:22 Very relaxing, 26:27 do five more each way. 26:36 And three more. 26:44 And last one coming up. 26:49 Okay, good. 26:50 Okay, Miles, thanks a lot. 26:55 Stress doesn't have to keep us down. 26:57 We find that in any type of situation 27:00 if we still have hope. 27:01 That's the big key, 27:02 when we lose hope, stress gets the best of us. 27:06 So when we start exercising 27:08 regardless of how bad things might be going, 27:10 just that whole process of working the body, 27:13 helping us to relax, helping us to sleep better, 27:16 all those are great benefits from exercise. 27:19 Also when we look at the stress factor, 27:21 our spiritual walk with God is such a big key. 27:24 And people are stressing and trying 27:26 and do things all on their own 27:28 or when people are exercising 27:29 really for means of the physical benefit. 27:32 They lose such a big part of it. 27:34 I know from myself and my life 27:36 until I discovered that all my training 27:39 should not be to my glory but should be to the glory of God. 27:41 And things went so much better. 27:43 Remember Philippians 4:13 says, 27:45 "I can do all things through Christ who strengthens me." 27:48 God bless you and see you next time. |
Revised 2014-12-17