Participants: Dick Nunez, David Weston, Scott Tanner
Series Code: BAS
Program Code: BAS000046
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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. 00:14 Stay tuned for Body & Spirit. 00:16 Today, we're gonna talk about 00:17 the very controversial topic of osteoporosis. 00:50 Hello, I'm Dick Nunez, Wellness Director 00:52 of the Black Hills, Health and Education Center. 00:54 Welcome to Body & Spirit. 00:56 Today, we're gonna be talking about a topic 00:58 that is very controversial and that's osteoporosis. 01:01 And, you know, we find that 01:02 even in the Bible, it talks about that. 01:04 There's a proverb that says, "A merry heart doeth well 01:06 like medicine, but a sad heart drieth up the bones." 01:10 So how we think about things and how we maintain our own 01:13 personality or state of mind, 01:15 can effect what's gonna happen within our body. 01:17 But one of the big things we find is that people 01:19 when they deal with osteoporosis 01:21 always thinking about taking lots of calcium. 01:24 Regardless of how much calcium they take, 01:26 if they don't do other things that create a need, 01:29 it's not gonna do much good. 01:30 Let me give you an illustration. 01:32 If I had some pills and I said, this is made of a ground up 01:34 brain matter and if I give you these pills, 01:36 it's gonna make you smarter. 01:38 Would buy it? Hopefully not. 01:40 Or if I gave you some pills or ground up muscle tissue 01:43 and I said, if you take this, it will make you stronger. 01:45 Would you buy that? Hopefully not. 01:48 Well, we have calcium pills and people automatically think 01:51 if they just take these calcium pills, 01:53 then all of a sudden, their bones are not gonna be 01:54 as porous and they're gonna be a lot better off. 01:57 Well, the same logic applies with the calcium pills 02:01 as it does with the brain pills or the muscle pills. 02:03 Unless we create a need, exercise the brain, 02:06 exercise the body, put stress on the bone 02:09 that makes us want to draw calcium into the bone matrix, 02:12 we're not gonna have much benefit from that. 02:14 So today what we're gonna do is, 02:16 we're gonna focus on exercises for people who might battle 02:19 osteoporosis and actually one might think 02:22 this is going to be a real gentle program. 02:24 But in reality, we're gonna actually 02:25 make people work fairly hard. 02:27 And we'll try and modify it so that 02:28 those at home can do it as well. 02:30 But the bottom line, unless we stimulate 02:32 the muscles and stress the bones, 02:34 nothing is really gonna happen. 02:36 So if we're ready, let's go ahead and get started. 02:39 Today, helping me out is Scott and David. 02:46 Okay, we're gonna loosen up a little bit. 02:49 Now, obviously anybody who is osteoporotic 02:51 has a potential for hurting a bone 02:54 or breaking a bone very easily. 02:56 So we have to be very careful about what we do. 02:58 But still we need to try and put some stress on the body. 03:01 So we're just gonna loosen up here 03:02 by swinging the arms around a little bit. 03:06 As we put tension on the bones, 03:08 we find that they actually release energy 03:11 and draw in calcium and so that's what 03:14 we're gonna be shooting for here. 03:16 Okay, let's go the other way now, 03:23 just loosening up here getting the blood circulating. 03:28 Okay, good. 03:30 Now, although this is a little bit of a difficult exercise, 03:33 we're gonna go after some push ups here. 03:36 So, you guys, hit the deck. 03:39 Now, for those at home, I would suggest 03:42 especially if you're severely osteoporotic, 03:44 that you do your push ups against the wall 03:47 where you can just brace yourself easily. 03:49 But even for a lot people, a lot of women who think that 03:52 they're on the way to become osteoporotic 03:53 or have been warned by their doctors 03:55 that they might become that way, 03:56 push ups like these fellows are gonna be doing, 03:59 are gonna be very beneficial for you 04:01 to help prevent osteoporosis. 04:02 Okay, lets go ahead and do some push ups, guys. 04:07 Now for you ladies, you can put your knees 04:09 on the ground and do your push ups 04:12 but you still wanna remain nice and straight 04:14 back like these fellows are doing here. 04:17 These guys are looking good. 04:20 You should take bets and see who can last the longest here. 04:24 Okay, keep it going. 04:26 We're gonna train to a fatigue point because 04:27 as we start getting fatigued, then the body is going 04:30 through this emergency shock mode 04:32 and wants to draw in as many nutrients as possible. 04:35 Uh-oh, I think, you lost one there. 04:36 Okay, go ahead and do some off your knees now. 04:39 Dave, there we go. 04:40 Now, keep your body straight. That's good. 04:43 Good, Scott, keep it going. 04:46 We're gonna try and do five more. 04:48 There is one, two, three, four, good. 04:55 Okay, now let's go part way down and hold it. 04:59 Hold it there. We're just gonna do 05:00 a static hold for 20 seconds. 05:04 There's five, keep holding. Come on, Scott, I see it. 05:10 Ten, keep going. Push up against it. 05:13 There you go, good, good, good, and relax. 05:19 Good job, guys. Okay, stand up. 05:24 Next thing we want to do is stretch 05:25 the muscles out that we just stimulated. 05:29 So we're gonna reach back 05:33 and bring it across. 05:39 And again reach back. 05:44 And bring it across. 05:51 Okay, good. 05:53 Okay, we're gonna do a series of exercises 05:56 for the shoulder area because whenever we deal with 05:58 osteoporosis, exercise that stimulates 06:01 along the central nervous system, 06:02 sends out signals throughout the body 06:04 telling that it needs to recover from that. 06:06 Remember, exercise is simply a stress. 06:09 If we put adequate amounts of stress on the body, 06:11 we'll recover and become stronger. 06:13 If we put too much stress on the body, 06:15 we'll actually will break ourselves down 06:17 and we'll have the time to recover we need. 06:19 But it has to be enough stimulus to make things happen. 06:22 So we're gonna try and do that just now. 06:24 We're gonna start out by just bring our hands up 06:26 like we're gonna do a shoulder press. 06:28 We're gonna push our arms up over the head. 06:30 Back down, like imagine you have 06:34 weights in your hand, you're just pushing them overhead. 06:39 Now it's excellent for women especially 06:43 to get a hold of some weights. 06:45 And push them up and down. 06:48 Remember, ladies, you're not gonna 06:49 look like a man by working out. 06:50 It's hard enough for men to look like men. 06:52 So you're gonna be just fine. 06:57 Okay, now we're gonna alternate a little bit. 07:00 One's going up, the other one's coming down. 07:05 Try and push it straight up over the head. 07:12 As I said, we're gonna do a sequence of movements here 07:17 to try and get the most benefit and stimulation 07:19 of that central nervous system. 07:22 Okay, now we're gonna raise our arm 07:24 off to the side and back down. 07:30 If you want to even use just some cans in your hand 07:35 where you can hold on to the cans 07:36 and raise them out as long as they're somewhat balanced. 07:40 Okay, now we're gonna raise the arm to the front and down. 07:51 Concentrate on the shoulders while we're doing this. 07:56 Good, keep it going. Let's do five more here. 08:10 One more time. 08:13 Good, okay, let's bend over at the waist 08:16 and raise up like this now. 08:21 Now we're focusing on the posterior deltoid, 08:24 that's your shoulder and also trying to get 08:26 the muscles in between the scapula working. 08:33 Let's do five more from this position. 08:42 One more time, good, okay. 08:45 Now we're gonna draw up like this. 08:49 This is bringing the trapezius into action. 08:54 This muscle runs all the way from your skull down to T12. 09:02 So we create a reaction within the body, 09:06 stimulating it to draw calcium in, 09:09 to prepare for the next onslaught 09:10 of whatever we're gonna do. 09:12 Even when astronauts go up in the space, 09:14 their bone matrix starts to decalcify. 09:16 When they come back and start walking on earth again, 09:19 the gravity will allow them to start 09:21 re-calcifying the bone matrix. 09:27 Okay and let's do two more. 09:31 Okay we're gonna put the arms back out. 09:32 Now, we're gonna do some small circles. 09:37 Now reverse it. 09:42 And reverse it again. 09:46 And reverse it. 09:50 And reverse it. 09:53 Okay, let's hold it steady there. 09:55 Gonna try and hold that for 30 seconds, 09:58 want the arms out nice and straight. 10:00 Palms face down and just hold it tight. 10:04 How're we doing back there? No problem. 10:06 And he's still smiling. Uh, he's still smiling too. 10:09 Must be too easy on you guys. No, okay well that's good. 10:14 Okay, we got 30 more seconds to go. 10:17 No, just kidding. 10:20 Okay, we got 10 more seconds, 10:21 one, two, three, four, five, 10:26 six, seven, eight, nine. 10:30 Ooh, doesn't it feel good when you put those down? 10:33 Uh, yeah. Okay, let's shrug the shoulders a little bit. 10:36 Work those around. So working the trapezius again 10:40 and kind of stretching everything out. 10:42 Really using an exercise that's gonna hurt at all, 10:45 but still gonna be stimulating action and blood flow 10:49 throughout the spinal area. 10:52 Okay, let's go the other direction now. 10:57 Good, keep it going. 11:04 Three more times. 11:08 Okay, let's turn our head to the side 11:13 and over the other way. 11:16 Turning in. One more time, turn. 11:22 Okay, good. 11:25 Scott, I'd like you to get our towels for us there. 11:32 This is our very expensive 11:33 exercise equipment here, a hand towel. 11:37 I think most of you will probably have one. 11:38 We're gonna do some bicep exercise. 11:40 The way I want you do is get the towel like that. 11:44 Okay, so it's draping over your thumb side. 11:48 And we're gonna grab it with the other hand. 11:50 We're gonna curl it up and pull it back down. 11:54 And once again with osteoporosis, 11:55 we wanna stimulate some action there. 11:58 So if we don't have a dumbbell-- 12:00 we're not talking about people. 12:02 We're talking about weights. 12:04 Then actually we're going to need to put 12:06 that pressure on ourselves. 12:09 In fact, people sometimes ask me, 12:10 they go, how did dumbbells get their name? 12:12 I can tell you real quick. 12:14 The original dumbbells used to be shape like bells. 12:17 And they had handles on them. 12:18 So they were this thing that looked some like that 12:20 and then they had a handle there and they'd pick them up. 12:22 But these are shaped like bells, 12:23 but they didn't make any noise. 12:24 So they call them dumbbells. You believe that? 12:29 Sounds good enough. Okay. 12:32 Okay, work it hard, three more. 12:40 Okay, good, switch. 12:44 And by doing the towel this way, 12:46 we encourage our arm to be in a proper position. 12:51 As we do a bicep exercise, we're trying to make 12:54 the muscle shorten each time we pull it up. 12:59 Can you see my arm there? 13:00 The muscle is shortening as we reach out 13:04 by putting pressure there. 13:10 And by turning the hand out, 13:12 we get the full contraction of the bicep. 13:20 Still five more, 13:26 and two more, good, okay. 13:32 Now, whenever we do a muscle, 13:33 we wanna do the antagonistic muscle. 13:35 So in this case, it's going to be the triceps. 13:38 We're gonna put the arm up over the head. 13:40 We're gonna press up. And pull back down. 13:44 Press up, pull down. Press up, pull down. 13:51 We're gonna focus on the back 13:52 of the arms as we're doing this. 14:02 Good keep it going. 14:04 Let's see how we're doing here. 14:09 You wanna get a good range of motion here, 14:12 keep that elbow tucked in one spot. 14:15 Back here just a little bit more, Dave. 14:16 There you go. Now up. 14:19 Good. Okay, let's do five more. 14:30 Okay, switch it around. 14:33 Remember, the harder you work it, 14:35 more benefits you're gonna get out of it. 14:39 And we don't want to hurt ourselves. 14:40 So once again, when we deal with osteoporosis, 14:42 we're dealing with the decalcification 14:44 of the bone matrix. 14:46 And what we've found through research, 14:49 in fact, the American Journal of Clinical Nutrition 14:51 made a statement one time, saying that, 14:53 calcium-related diseases caused 14:55 by lack of calcium consumption 14:56 is not known to occur in humans at all. 14:59 Now it doesn't say, there isn't calcium-related diseases 15:01 because obviously osteoporosis is one. 15:03 But it is saying it's not caused 15:05 by lack of calcium consumption. 15:06 It's caused by other factors in lifestyle. 15:09 Okay, let's do three more. 15:15 Good, okay. 15:17 I think we're done with our towels. 15:19 We're gonna go ahead and just toss them 15:20 all the way off over to the side there? 15:24 Okay. 15:26 Now we're gonna do an exercise, 15:28 that's gonna be very beneficial 15:29 for overall stimulation of the spine, 15:31 and the hips, and the legs, and so on. 15:33 We're gonna do some squats. 15:34 And you're really gonna enjoy this. 15:37 Okay, whenever we squat, 15:38 it's so very important to do this properly. 15:41 And for those who are osteoporotic, 15:43 this is an excellent exercise to do 15:45 because it's gonna be very beneficial for you 15:46 to have really strong legs stimulating the femur, 15:50 the leg bones, the major leg bones. 15:52 To want to draw in more calcium 15:54 because remember as we put stress on the body, 15:56 then the body is gonna recover to it. 15:58 I've spent a lot of years 15:59 lifting weights and developing muscle. 16:01 And I'm not genetically big or gifted. 16:03 I'd very small hands, very small wrists, 16:05 and I've spent years working out 16:07 and the muscles recovered by getting larger 16:09 and the bones are the same way. 16:11 As people workout a lot and so forth, 16:13 I mean, we obviously have a certain 16:15 genetic predisposition for bone size. 16:17 But we can make our bones stronger 16:19 by continually working out. 16:21 So we're gonna do some squats now. 16:23 And the way we do that is we have our feet 16:25 just a little wider than shoulder width. 16:27 We turn our toes out just slightly 16:29 and when we squat down, 16:30 our first movement is not jutting the knees forward 16:32 that's what most people do and that's totally wrong. 16:35 We're gonna do a sit into our squat 16:37 and we're gonna cross the arms. 16:39 We're gonna keep the chest up. 16:40 We're gonna keep the xiphoid process, 16:42 which is the little bony protuberance 16:43 at the bottom of the sternum, keep that up. 16:45 We're gonna sit down into our squat and come back up. 16:49 Okay, are we ready? 16:50 Let's go ahead and squat down, 16:52 push your hips back, okay. 16:54 Now up and fall off. 16:59 Okay, now if you can only go down 17:02 just a little bit, that's okay, that's fine. 17:06 You wanna just start getting that motion 17:07 and as you get better, 17:08 you'll start getting little deeper and deeper, okay. 17:12 And the better range of motion we have, 17:15 the better off we are. 17:17 I have a lady I've been training who's in her 60s 17:19 and she has been working out real hard on the weights 17:23 and she's been diagnosed being osteoporotic. 17:26 And she is using almost a 100 pounds on her back now 17:28 and she does these squats, yeah. 17:34 Okay, down little deeper. 17:36 Now don't come all the way up. 17:38 Now go back down again. 17:39 Good, don't try and put little stress on the legs here. 17:42 As you can see, we got a couple males here 17:45 that are pretty good shape. 17:46 But we're gonna see if we can get them tired them anyway. 17:49 What do you think, Dave, that sound like fun? 17:51 Oh, yeah, okay good. 17:53 I'll make sure we're all in agreement here. 17:56 Okay, come on up. Let's do 10 more. 17:59 Nice and tight, back down. 18:02 Don't wanna come up too high. 18:06 Okay, good, back down. 18:16 Four more. 18:24 Okay, we're gonna hold there, come up a little high. 18:27 Okay, we're gonna just do nice static hold there. 18:29 We're gonna try and do that for 30 seconds. 18:31 No problem, huh? Good. 18:35 And this static hold will also be very beneficial 18:38 for stimulating body's response. 18:42 Flex your back a little more. 18:43 You want good posture the whole time. 18:44 There we go. That's good. 18:48 We're doing just fine. 18:50 Okay, we got 10 more seconds. 18:52 Three, four, five, six, seven, eight, nine and ten. 19:00 Good. 19:01 Okay, now we're gonna step out to the side. 19:05 We're gonna stretch them through here 19:06 and put some pressure on this thigh here. 19:09 And we're gonna switch back over the other side. 19:11 Stretching the adductor area 19:13 and putting a little more stimulation 19:14 on the quadriceps again. 19:20 Good, shift back and forth. 19:33 Okay, we're gonna do five more each way. 19:37 There's one, two, 19:44 three, four. 19:51 And five. Good. 19:53 Okay, I want you to stretch the quadriceps out. 19:57 What're you gonna do, you're gonna use me as the wall. 19:59 So you're gonna turn and face me, 20:01 put a hand on my shoulder, and then with the other hand, 20:04 you're gonna get a hold of your ankle 20:05 and pull it up towards your gluteus maximus area 20:08 and stretch your quadriceps. 20:10 There we go. Good. 20:14 This is something I'm very good at. 20:15 Standing here hold people out. 20:19 Okay, we're gonna hold that stretch. 20:21 We might wanna pull back just little further. 20:24 Okay, good, okay five more seconds. 20:30 Okay switch the other side now. 20:36 Nice steady pull. 20:38 We don't want to do anything ballistically, 20:40 which means we don't want to do things 20:41 in a jerking type motion. 20:43 We wanna think nice and stable 20:44 and smooth as we do our exercise. 20:50 Okay, good. 20:52 Now, we're gonna step out, upon the heel, 20:56 and then lean forward into it. 20:58 We're gonna stretch that hamstring area. 21:04 Feel that pull all the way from the gluteal area 21:07 down behind the knee, down into the calf. 21:11 There are some better stretches we can do 21:12 if we lay on the ground, 21:13 but I'm assuming that some of the people 21:15 that are osteoporotic don't really like 21:16 jumping up and down off the ground. 21:18 So we're just gonna do our stretch 21:20 from this upper position. 21:21 Okay, let's switch over to the other side. 21:27 So we want to feel that stretch in the back of the leg here. 21:38 Okay, good, now we're gonna do some toe press. 21:42 Reach out. 21:44 We're gonna press up on the toe 21:45 and then all the way back down. 21:51 Okay, keep pressing up. 21:54 Research is showing that with a proper dietary pattern, 21:57 we can create a good environment for our body 22:00 to hold this calcium and not lose it. 22:03 We're finding that high protein diets 22:06 are creating an acidic balance on the bloodstream 22:10 and the body wanting to bring it back into harmony 22:13 will pull alkaline phosphate from the bones 22:16 along with that comes calcium in order to try 22:18 and stabilize the pH balance. 22:23 Also, whenever you take in a lot of protein, 22:25 you have a lot of waste byproduct. 22:27 And calcium is in that extracellular fluid 22:29 that's flushed out when our protein level is too high. 22:33 Good. Let's do three more. 22:40 Okay and just press that heel down and feel that stretch. 22:48 Okay, switch to the other side. 22:56 Once again, we want to try and stimulate the entire body, 23:00 working now down the lower end, 23:03 but the body has a systemic effect. 23:05 When you train parts of the body, 23:08 it affects everything. 23:10 Just as when you metabolize fat, 23:12 you don't just pull fat off of a specific area, 23:15 you pull it off where the body decides it's coming out from. 23:22 Okay, we're gonna do 10 more, 23:23 one, two, three, 23:29 four, five, six, 23:34 seven, eight, nine and ten. 23:41 Good, stretch down. Just feel that stretch. 23:49 Okay, good. 23:50 Okay, now we're gonna do some trunk work 23:54 and the way we're gonna do this, 23:55 we're gonna have our hands behind our back, 23:57 and we're gonna crunch over at the waist. 23:59 But the way we do that is we first crunch here. 24:02 So you're pushing your lower back out. 24:05 And then from there we bend over. 24:07 We come back up to that position 24:10 and then we'll pull it on out and stretch the abdomen. 24:13 Crunch over, bend over, up and lay back. 24:19 Good, keep that going. 24:22 It's very important to have 24:23 a good form on this particular exercise. 24:26 It'll stimulate the abdominal wall 24:29 as well as the low back. 24:32 And when we do this, exhale, and bend, 24:36 and up and way back. 24:39 Good. Just keep it going. 24:43 This is a very important exercise for osteoporosis. 24:46 So we're gonna do a few repetitions here. 24:59 Okay, we're gonna do 10 more times. 25:05 And we're gonna focus on breathing out 25:07 as you come forward as we want to encourage 25:09 the abdominal wall to draw in. 25:16 And also when we do a good contraction, 25:19 we get a good stretch on that low back area. 25:27 And we're gonna do five more. 25:39 And two more coming up. 25:45 And last one. 25:49 Good. Okay. 25:50 Now we're gonna do a little trunk rotation. 25:56 Turn, 26:00 and turn, 26:04 turn, one more time turn, and turn. 26:14 Okay, good. Thanks a lot, fellows. 26:19 It's really sad how many are not well informed 26:22 about osteoporosis especially women. 26:24 They think that they're destined 26:25 to become a brittle bag of bones. 26:27 But when we look at it, God did not make a mistake. 26:29 In fact, osteoporosis is not a disease of vegetarian females. 26:33 It's a disease of those who eat lots of animal products. 26:35 The main factors that cause osteoporosis 26:38 are first of all high protein. 26:40 And the average female eats 2 to 3 times 26:42 as much protein as she needs. 26:43 The second, is we look at 26:45 the consumption of pop and diet pop. 26:47 Due to the phosphoric acid content of pop, 26:49 which is similar in chemical structure to phosphorous, 26:52 which has a seesaw battle, 26:54 then we tend to see that calcium level going down. 26:58 Then also you look at things like coffee and alcohol. 27:01 Those are taken in large quantities 27:02 and they tend to cause like a diuretic effect 27:05 or actually getting rid of more fluid than we have. 27:08 Plus the fact that we tend not to drink 27:09 enough water in the first place. 27:11 And then, finally you look at the fact 27:12 that we don't do enough weightbearing exercise. 27:15 Old people think we need to get out there and exercise, 27:17 but they're not really focusing on the fact 27:19 that we really need to stimulate the muscles, 27:21 stimulate the bones 'cause that's what's really gonna 27:23 cause the effect of calcium come back into bone matrix. 27:26 So it isn't so much the lack of calcium. 27:28 It is the high protein diets, 27:30 the coffee and alcohol consumption, 27:33 the lack of exercise, and the pop and diet pop. 27:38 And the main thing is to get in there and train 27:40 and remember Philippians 4:13 says, 27:43 "I can do all things through Christ who strengthens me." 27:46 Goodbye, God bless you and see you next time. |
Revised 2014-12-17