Body and Spirit

Diabetes

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Alex Hinez, Jonathan Hopkins

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Series Code: BAS

Program Code: BAS000120


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use
00:06 to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Diabetes is one of the top killers of today.
00:16 New persons being diagnosed
00:18 with it all the time, the sad part is so reversible,
00:21 find out how, next on Body and Spirit.
00:50 Hello, I am Dick Nunez, Wellness director of
00:52 the Black Hills Health and Education Center.
00:54 Welcome to Body and Spirit.
00:56 Today, we're going to be talking about one of the
00:58 top killers of today Diabetes.
01:00 It's sad because people end up injecting themselves
01:03 and taking massive amounts of medication
01:05 and they don't realize that help
01:07 is right around the corner. Taking the medication
01:09 and injecting insulin isn't curing your diabetes.
01:12 It's only masking the problem and by reversing
01:14 it to lifestyle although you still may have it
01:17 and if you go back to old lifestyle may come back,
01:20 but you can control it, by not having to take
01:22 medications or injections. So, we're gonna start by
01:26 getting into a good exercise program
01:27 we will talk more about diabetes as we go along.
01:29 Helping me out today will be Jonathan Hopkins,
01:32 who is a fitness trainer at the Black Hills
01:33 Health and Education center and Alex Hines,
01:36 who is a physical therapist from Wenatchee, Washington.
01:41 We're gonna start by warming up and
01:43 just loosening up our upper body.
01:44 We will do that by just swinging
01:45 the arms up and around.
01:48 Make it nice big circles and if you have pain
01:51 or discomfort and you have to go a little bit
01:52 small circles that's okay and as you get better
01:55 you will find yourself being able to do more.
01:59 Okay, and up and around and up around
02:05 and up and around.
02:07 Let's go the other direction now. Around,
02:10 and up around and up and around, 5 more,
02:18 its 2 and 3 and 4 and 5. Okay,
02:25 we gonna put ourselves in a prayerful
02:27 type position here. What we are gonna do is
02:29 we gonna push across the body,
02:31 going each direction there, push across,
02:35 each time you push across,
02:37 you try to contract the chest here.
02:40 So, if you feel the chest contract,
02:42 and over and go there side. If you feel contract
02:45 the hard you push more you and get of out it.
02:49 Good, this is some of the isometric exercise
02:53 by squeezing together, but by doing isometric
02:56 we then motion to it and while the muscles
02:59 go through to a range emotion.
03:02 Okay, now we're gonna take up from there
03:04 and we're gonna push out and bring it back
03:08 and push out and bring it back, and the nice
03:11 thing about doing at this way, is you can control
03:14 how hard you work and how do you push,
03:17 more you get out of it, but if you not negative shape
03:20 and you need to start little slower
03:21 then you can do that. Let's go about 5 more that way.
03:29 Okay and 3 more. Push out, draw back push out,
03:35 draw back, push out, draw back, hands go up
03:41 and down and up and down and up and down and up
03:51 and down and up and down and up and down,
03:59 3 more and last one.
04:07 Okay, good, let's put the hands behind the neck,
04:11 push the elbows back, way back
04:15 and then bring it across,
04:17 hold your shoulder blades apart.
04:24 Okay, hands behind the head again.
04:29 Go and stretch your chest, as you pull your elbows back
04:34 and bring it across,
04:37 pull your shoulder blades apart.
04:42 Okay, relax.
04:44 Hey, Jonathan can you get some towels for us please?
04:52 This is our handy-bandy exercise friend,
04:55 everybody has in their house.
04:58 Sure everybody has a hand towel
04:59 and the thing I find about them,
05:00 shows how strong your arm.
05:01 Nobody is able to just tear them in two,
05:04 and so we gonna hold to resistance whatever
05:06 we do and bring it up over head,
05:08 we're gonna come one side then we'll come back
05:11 over the other try and keep the
05:13 arms straight as we do this.
05:15 Okay and across and back and back and back,
05:22 good. Let's go back and forth,
05:31 okay we're gonna do 5 more each way.
05:34 There is 1 and 2 and 3, 2 more, 4 and 5.
05:48 Okay, hold keep it over head still,
05:50 now we're gonna come down with it and we gonna go up
05:55 and down and up and down and up and down.
06:06 You should feel this in the rotation
06:07 of your scapular area. We try and possibly keep
06:10 attention on the towel by pulling it apart as
06:13 we do this and up and down and up and down.
06:21 We gonna do 5 more. There is 1 and 2 and 3,
06:31 2 more times and 4, last one up and down,
06:39 good. Now, we're gonna do is we're gonna grab
06:42 the end of our towel. So, just to free,
06:45 or just drop it out like that and grab about
06:47 16 inches from the top there,
06:49 we're gonna raise up and bring it down.
06:52 Up and down, up and down. Okay,
06:57 we're gonna do 20 on each side there. Now,
07:00 whenever we look at diabetes, we see just
07:02 tremendous transformations. We actually had a man
07:05 come out to our Wellness Center,
07:06 who was injecting insulin and still his glucose was
07:09 249 and 10 days later without any injection
07:13 at all his glucose had gone down to 106,
07:16 because he got on a good lifestyle and was getting
07:18 in some regular exercise. When you do exercise,
07:21 you drive glucose into the cells.
07:22 How many we are on the Jonathan?
07:24 11, okay and nothing drives glucose into the cells,
07:29 like resistance exercise. Yes, you can get
07:31 by doing aerobics, but nothing puts the energy
07:34 man like when you stimulate those muscles and make
07:36 them more work hard and that's
07:38 what we are trying to do now.
07:40 Okay, we got 3 more 18, 19 and 20. Good.
07:49 Okay, we gonna switch the other way now.
07:52 So, again you will take your towel.
07:53 You gonna grab it, like so and then you will take
07:56 with the other hand about eight inches from
07:57 the top and then raise up, okay.
08:00 The another women who came out to Center
08:02 and she was injecting insulin 2 and 3 times a day
08:05 for 30 years and within a 3 week time period,
08:08 she was able to get totally free of her insulin.
08:11 We've a lot of people come out. We've to say,
08:13 we've good news and bad news for you.
08:15 The bad news is you are now diabetic. Oh! No,
08:18 what I do now? Well, the good news you're in
08:20 the right place because we gonna help you reverse
08:22 that by getting you into a good lifestyle.;
08:24 So, it's just so frequent that we see people get rid
08:27 of their medications for blood sugar and some
08:30 of the changes you're absolutely staggering
08:32 goes beyond what you think would be even realistic,
08:36 but yet it happens time and time again
08:38 as people gain a good lifestyle and get in
08:40 the resistance exercise to make themselves work.
08:42 How we're, how we're doing that Jonathan?
08:44 Seventeen, okay, 18, 19, one more and 20.
08:51 Well, we got our towels still, we 're gonna take it
08:54 in our right hand and we're gonna droop
08:56 it over to the outside, to thumb side of our hand
09:00 and now we're gonna grab, just a few inches
09:02 above that and we're gonna use the towel
09:04 as resistance as we train our bicep muscles.
09:08 Okay, so we just curling up and going down
09:11 and up we're going 20 there. Every muscle has
09:15 its own aerobic and anaerobic system.
09:17 So in another words, every muscle has capacity a to go
09:20 for a long range of time or a short burst by using
09:24 what we call the Fast Switch Fibers
09:26 and the Fast Switch Fibers are the ones that really
09:28 burn the glucose and the sugar and so that's
09:31 we're training now. We are trying to stimulate that
09:33 and more we work and more sugar we're gonna be
09:36 burning and it's gonna open up the receptors
09:38 of the cells and diabetes actually has a bad
09:41 reputation, how many we've done?
09:42 16. 16, I'll explain to you as we go
09:44 to the other side there. That's 18, we got
09:48 2 more to go, 19 and 20.
09:52 Now, we're gonna switch over. Again,
09:54 we're gonna drape it over the thumb side
09:56 and we're gonna grab it and start our curls
10:00 and by doing it this way, we encourage our
10:04 hand to stain, what's called the Supinated Position.
10:06 Often times people curl they want to have that
10:08 in a pronated position, but we wanna supinated
10:11 because that's the function of the bicep muscle.
10:14 Diabetes is often times been called,
10:16 especially in the past, Sugar diabetes,
10:18 because the reason why people diagnose
10:20 with diabetes because their blood sugar is too high.
10:22 But, actually it's gone to bad rap. It isn't the sugar
10:25 is causing the problem, is the fat the high
10:28 fat we take in, which coats receptors is not
10:31 allowing them to take in glucose to the cells.
10:33 So, they're effective that and as glucose goes up
10:36 and people say alright we got sugar diabetes.
10:38 But, isn't that at all. It has been the high fat
10:40 content we're consuming, Okay, and two more
10:43 19 and one more 20. Okay, good.
10:47 Now, we're gonna do what's called the kickback
10:50 and we gonna use our towels one more time,
10:51 just to show you how diversified these things
10:53 are and so we're gonna put our left foot out
10:56 and we're gonna bend over little bit to waist
10:59 and we're gonna draw back like this
11:01 and extend the triceps out,
11:06 good and let's do 20 on each side there.
11:09 Try and get out as far as you can,
11:10 try to extend out good.
11:16 The more you resist the more benefits
11:19 you get out of it and for those who want to tie
11:22 in the back of the arms, this is an excellent
11:23 exercise for that and there is no magic way of getting
11:27 fat to go off an area though, because fat
11:29 cannot contract. It just hangs there.
11:32 It doesn't cross the joint. How many we have done that?
11:36 Okay, good, 18 now, two more and 19 last one, 20.
11:42 Okay, switch you position.
11:44 How about the right foot now?
11:46 Okay, grab your towel to your left hand,
11:48 okay and then we're gonna kickback
11:51 and you might find if you get a little further away
11:53 from your other hand, you have a little more
11:55 room to extend your arm all the way.
11:59 You wanna keep your elbow into your side as
12:01 if it's just both it in there and try to extend
12:04 that arm all the way out,
12:06 using that towel for the resistance.
12:11 Okay, where we at there? Okay there is 13, 14,
12:17 lay back and contract the triceps each time.
12:24 Good, two more 19 and 20. Good job, alright.
12:30 Now, we gonna do those stretching to shake
12:32 the arms out there and rest for a moment, okay.
12:37 We are bringing arm up over the head
12:40 and pull.
12:46 We gonna hold this stretch for about 15 seconds.
12:50 Make sure you breathe while you doing that
12:52 into the nose out through the mouth,
12:54 that will help you relax as you are doing stretch.
12:57 Now, switch over to the other side
13:05 and we're gonna hold that
13:07 for about another 10 seconds.
13:15 Okay, relax. Now, let's bringing the arm across
13:17 the body and pull.
13:28 Now, we're gonna hold that for another 5 seconds
13:31 1, 2, 3, 4 and 5. Okay, switch the other way
13:41 and hold, steady pull, don't make it comfortable
13:44 for yourself and we got 10 more seconds to go.
13:48 Stretching should be comfortable,
13:50 shouldn't be agonizing and 2, 1.
13:58 Good, okay shake it out. Let's get a couple of
14:01 breaths into the nose, out through the mouth,
14:05 into the nose, out through the mouth.
14:11 Now, one of the things we find to be so beneficial,
14:13 when it comes to diabetes as working the legs,
14:17 because the legs will demand more
14:19 energy than anything else.
14:21 Naive, from the people at home doing it
14:22 and you guys as well. So, we're gonna do
14:24 some leg work now. We're gonna do some squats
14:27 and the way we do squats,
14:28 and I'm going to turn sideways,
14:29 so we can see that is, we're gonna push the hips out,
14:33 first thing and even fast how you can do
14:35 and for some people, you may have to go home,
14:38 and you may have to hang on do something,
14:39 nice and steady there Jonathan and you squat down
14:42 and you help for yourself backup.
14:45 That's okay and that's what you have to do,
14:46 that's fine. Exercise is progress endeavor
14:50 and it doesn't matter, I mean I had a person
14:52 one time who can only raise his arms up
14:54 and down 5 times and 3 months later, he's taking
14:57 20 pound dumbbells, to do the same exercise.
15:00 So, I've see tremendous progress.
15:02 It doesn't matter where you start
15:03 it's where you finish it counts and the fact that
15:06 you've been doing the thing in the first place.
15:08 So, let's cross your arms
15:10 and let's go and squat down.
15:12 We're gonna do nice and slowly and you come back up
15:15 and when you are doing your squats,
15:18 if you can't go very deep that's okay.
15:21 Now, if you can't go deeper that's fine.
15:23 So, when we try and take this down, down, down, good.
15:27 Now, you don't wanna go any deeper then parallel
15:29 to the ground, which means the upper thigh comes
15:33 down to the place where it's parallel to the floor.
15:35 Both these fellows able to get that position
15:37 fairly comfortably. If you can't that's okay,
15:40 but this gives you some to strive for
15:42 and if you need to hang on do something,
15:44 please do so and if you need to stop
15:47 while you are doing it that's okay
15:48 as well because this really creates a big energy demand,
15:51 but the stronger those major muscles
15:54 get on your legs, the better off you gonna be
15:56 when it comes to diabetes.
15:58 Because muscles are always burning something
16:02 even when you're got good muscle tone,
16:04 your muscles are always in a semi-state
16:06 of contraction, which means they're always
16:08 burning something and fats are going to
16:10 your blood stream all the time, looking for working
16:12 muscles and if they don't find any working muscles,
16:14 guess where they go, back into the fat stores.
16:17 So, we wanna burn up those fats, by getting some
16:20 good exercise and after you do a good
16:22 weight exercise, workout, you are gonna burning
16:24 fats at a higher level for about the next 5 to 6 hours.
16:27 When you do aerobics, it's only about
16:29 for the next hour. So, this is actually
16:30 and put more energy demand then anything else.
16:32 Okay, let's go down and hold that there.
16:36 Now, this part can be really trouble some
16:38 for a lot of people, but it really gets the legs good
16:41 and so, right now these guys are gonna start
16:43 experiencing a little bit discomfort here.
16:45 Alex is smiling already.
16:46 So, I am sure he's feeling something.
16:48 Now, we're gonna go for, oh I think another
16:51 15 seconds now at home, if you need to stop
16:54 and rest, that's okay. But not you guys,
16:56 you guys can't stop, you guys keep going, okay.
17:00 Hang on there we got another 5 seconds
17:02 to go 4, 3, 2, 1, relax.
17:09 Right now, you can just feel those fats
17:12 and glucose and all that stuff being burned up
17:14 and your blood sugar levels
17:15 is gonna be more stable. You're gonna feel good.
17:18 Okay, now we need to do and this always feels
17:20 good after you exercise the stretch.
17:21 Now, I want you guys do as use me as a something
17:24 to brace yourself with and get a hold of
17:27 you're ankle and stretch. Now, Jonathan is doing
17:30 a Flamingo style, but I can't do that most
17:32 people can't. So, if you can do it,
17:34 just doing that, that's okay but he also leads
17:36 out on our stretching at the Black Hills,
17:38 so, he's had a lot of practice of that.
17:40 But, for the most people
17:41 they can't do it with that way.
17:43 They need to have something to stabilize themselves;
17:45 you just very balanced person I guess.
17:47 Okay, we're gonna go for another 3 seconds 2, 1.
17:51 Switch, switch the legs there.
17:56 Okay, and when you doing this, you may not be able
18:00 to get your ankle at first. Jonathan wants to show,
18:02 how to be, to get just a hold of your pant leg there,
18:05 bring and get a shot on Jonathan there.
18:07 You can see where he is there and he just
18:08 getting hold of his pant leg and that's okay,
18:11 that's all the further you can go, that's alright,
18:13 because eventually you will get to the place
18:15 where you can get a hold of your ankle all the way.
18:17 Alright, go ahead and relax.
18:19 Now, we gonna do is, we're gonna step out
18:22 and we're going to stretch the hamstring,
18:24 keep the chest up as you do this
18:26 and lean forward into it.
18:30 Okay. Alex, being a physical therapist,
18:35 you can tell he has been showing to people
18:36 how to this before and for a lot of people,
18:39 who can't get on the floor and often times
18:41 for diabetics that is the case, because
18:43 one of the things that goes with hand in hand
18:45 with diabetes is obesity. So, lot of times blood
18:48 sugar problems and obesity, if they've
18:51 trouble getting on the floor,
18:52 so we're gonna try and do some exercise
18:54 as we you don't have to get down there.
18:55 Okay, let's switch the other side now.
19:02 Feel the stretch. It should not be uncomfortable.
19:05 It should feel actually somewhat pleasant
19:07 and relaxing, especially after doing a good
19:10 hard workout. Keep the chest up.
19:15 Make sure you breathe steadily while you do this
19:18 that will help you to relax your muscles
19:20 more and help enhance your stretch.
19:27 Okay, very good, now we're gonna do
19:30 is we gonna step out to this side
19:33 and we're gonna stretch the inside of our thigh;
19:36 feel the stretch right until here.
19:38 Now, I'm not super flexible,
19:40 you see right behind me Jonathan is
19:42 and so he is doing a more of a dancer type stretch
19:46 that I won't ever hope to see.
19:49 I don't think God made some of us to go that far.
19:54 Okay, now we're gonna switch the other side.
20:00 So, we got three different versions here.
20:02 We got my version, Jonathan's version,
20:04 and the middle we got Alex. So, that's good.
20:07 So, you can follow whichever one of us,
20:08 you feel most comfortable with.
20:14 Okay, we're gonna hold that for that 5 more seconds.
20:22 Okay, good. Now, we're gonna do is
20:25 we will step back, push your heel to the ground,
20:29 and you gonna push up on the toe, back down,
20:32 push up on the toe, back down. Okay,
20:36 let's keep going there.
20:37 Jonathan we're gonna try to do 40 at least.
20:40 We're doing a lot of these because we're not
20:43 putting any raw resistance side.
20:44 We just using our own body weight to extend out
20:48 and on this particular exercise,
20:50 this is an excellent one for somebody with diabetes
20:53 because one of the things it goes on with
20:54 that is neuropathy where they start losing
20:56 circulation to the lower extremities and anytime
20:59 we do some exercise down here,
21:01 we're encouraging the body to be sending blood
21:04 to that and the calf muscle or the gastronomies
21:06 is often times is called the Second Heart,
21:09 because it helps circulate blood back up
21:11 to the body, up into the heart area.
21:14 Where we were at Jonathan?
21:16 Okay, we've got 10 more to go.
21:20 There is 1 and 2 and 3, 4, 5, 6, 7, 8, 9,
21:35 one more time. Now, just press the heel
21:38 to the ground and feel the stretch.
21:40 Stretch the muscle there and we gonna hold that
21:44 for another 10 seconds, 1, 2, 3, 4, 5,
21:51 6, 7, 8, 9, 10. Good.
21:57 Let's go to the other direction now. Okay,
22:00 let's press up and down. Question often times
22:03 comes, what about people who have
22:04 type-I diabetes But, we have two different types.
22:07 We've the type-I and type-II.
22:09 Type-II is more common one and now usually develops
22:11 later on life and doesn't develop
22:14 mainly because the body is not
22:17 producing enough insulin.
22:18 It's the fact that the body is not being
22:19 receptor to insulin's being produced.
22:21 The type-I diabetes, which is use to be
22:23 called Juvenile Diabetes means that the body
22:26 is not producing enough insulin anymore
22:28 or not producing insulin at all.
22:29 So, they're called insulin dependant diabetics
22:32 and though the question comes for somebody
22:34 who is insulin-independent, also get benefit by getting
22:37 a good lifestyle program and exercising
22:39 and the answer is absolutely.
22:41 When people do that with the type-I diabetes,
22:44 they find themselves having to take
22:46 a lot less insulin, which makes
22:48 them better off overall. So, even for a type-I
22:52 you can see great benefits by getting
22:53 into a good exercise program.
23:00 Okay and press it down and just hold it there
23:06 and we're gonna hold for a 10 more seconds.
23:11 It's 5, 4, 3, 2, 1, good, alright.
23:19 So, shake our legs out there. Let's get a couple
23:22 of breathes in and out and in and out,
23:28 one more time in and out.
23:32 Alright, we're gonna put our hands
23:34 behind our back. For somebody again
23:37 with diabetes it might be hard to get on the floor.
23:39 So, we're gonna contract the abdomen from here
23:41 and what we're gonna do is, we just gonna
23:42 contract here and the way you can do that
23:44 is you're gonna push your low back,
23:46 backwards and contract your abdomen down.
23:49 I will do it from the side here.
23:50 So, we're gonna draw in, squeeze here,
23:53 as we squeeze draw in. Now, what we do is once
23:56 we get there, is we're gonna bend over
23:58 and then we gonna come up.
24:00 Then, we gonna lay back and when you lay back,
24:03 we're gonna stretch the abdominal wall it contract
24:05 our eruptive muscles in our low back.
24:07 We're gonna contract, bend over, up, lean back.
24:13 Contract, over, up and back, contract, over,
24:22 up and back, contract, over, up and back,
24:30 contract, over, up and back, contract, over,
24:39 up and back, contract, over, up and back.
24:46 Make sure you focus on your abdomen as you do this,
24:50 feel the stretch behind you,
24:51 and when you come forward blow,
24:53 as you come forward and then back blow out,
24:58 contract, over, up and back, contract, over,
25:04 up and back, as you see what Alex is doing here,
25:08 he is contracting his abdomen.
25:09 He is using his hand to feel the muscles go
25:12 where he wants them to go and that's a very good
25:14 technique to do and again being a physical therapist
25:17 Alex is well aware of what it takes to feel
25:19 the muscle work. So, you see him
25:21 holding his hand on his abdomen making
25:23 it do what he wants to do as it contracts
25:25 goes over; comes up and back, good,
25:28 excellent, excellent. Okay. Relax.
25:31 Now, we're gonna do is, we're gonna do some trunk
25:32 rotations and whenever you do trunk rotations,
25:34 a lot of time you see people that want to do
25:36 a lot of bouncing side exercises for their waist
25:39 and what they've doing is building up their bleaks
25:41 and making them thicker through the waist.
25:43 So, we're gonna do is, so we're just gone do
25:44 some easy twisting and we're not gonna do
25:46 it hard because by doing your hard twist,
25:48 you can hurt yourself. So, we just gonna go on light
25:51 and easy twist, so we get a range of motion
25:53 there that stays so important.
25:59 And it's not that we can't do a side stretch.
26:02 In fact, we'll do that here in just a moment.
26:04 Let's do two more. There is 1 and 2. Good.
26:15 Now, let's go ahead and stretch to the side.
26:17 We're gonna do that, bring your arm up
26:19 and just feel yourself stretched
26:21 and you should feel stretch in your side,
26:23 but we are not going to bounce to that area.
26:25 We're just gonna hold a nice and steady stretch.
26:30 We will hold it for 5 more seconds
26:35 and relax and go to the other direction
26:41 and hold it 10 more seconds. There is 1, 2, 3,
26:49 4, 5, 6, 7, 8, 9, 10, good. Alright fellows,
26:58 we are all done, thanks a lot.
27:02 Diabetes doesn't have to be the death sentence,
27:04 it has been for many, many people,
27:06 not only that, but it causes so many other
27:08 complications such as losing your vision,
27:10 losing circulation to the legs, and causing
27:13 just a general health to go downhill.
27:16 We'd become more subject to infection
27:17 and disease, but there is good news out there,
27:20 by getting into good lifestyle program
27:22 if you're on oral medication,
27:23 you can pretty much assure yourself
27:25 that you will be off that in a short period
27:27 of time by following a good program
27:29 of a healthy lifestyle and if you even are on
27:32 injecting insulin already, you can still look
27:34 forward to a life without injecting in many,
27:37 many cases if you've been doing
27:38 it for very long time, and if you claim
27:41 the promises of the Lord that all things work
27:43 together for good and knowing that
27:45 as you do this program, do it for the right reason.
27:48 Philippians 4:13 says, I can do all things
27:51 through Christ which strengthen me.
27:53 God bless. We'll see you next time.


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Revised 2014-12-17