Participants: Dick Nunez (Host), Art Garner & Betty Garner
Series Code: BAS
Program Code: BAS000150
|
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 before 00:10 beginning any exercise program. 00:14 Could you realize our country is getting older 00:16 I really mean it. People in our country 00:18 are getting older and older. There is more 00:20 senior citizens now then ever before. 00:22 What can I do it to keep themselves healthy 00:24 and vibrant. Find out next on Body and Spirit. 00:52 Hello, this is Dick Nunez, Wellness Director of 00:55 the Black Hills Health and Education Center. 00:57 Welcome to Body and Spirit. 00:58 Today we gonna talk about topic 01:00 that's very important and that exercise for seniors. 01:03 Often times people think well I am just 01:05 getting older so naturally I am getting 01:08 weaker and fatter and start to have diseases. 01:10 Well, that's not necessarily true. 01:12 You can avoid a lot those things. 01:14 You can help reverse of lot of those things, 01:16 and you can enjoy a much happier and healthier 01:18 life then your pie thought possible. 01:21 We gonna talk more about that so we gonna get 01:23 start here. Helping me out today will be 01:25 Hart and Betty Garner and I know 01:27 these folks very, very well. When I first started 01:30 Body and Spirit many years ago we used to 01:33 use the 3ABN staff to do the exercises with me, 01:36 but with the lot of soreness and lot of 01:39 complaining I just started bringing my 01:41 own people and so Hart and Betty are 01:43 very close to me because Hart and Betty 01:45 worked with me at the Black Hills 01:46 Health and Education Center. In fact, 01:48 the three of us form administrative community out 01:51 there. So, we work together a lot 01:53 and also Hart and Betty personal train with me, 01:55 so I know these folks a very fit and ready to 01:58 go and they both have done really well. 02:00 So, we gonna to start some exercise. 02:02 Well, we gonna start by warming up a little bit. 02:04 So, let's just bring the arms up and stretch 02:07 back and then bring them back down 02:10 and then back up, way up, stretch back 02:16 and then back down and up. 02:19 For those at home if you can't get back up 02:23 that far that's okay. Just do the best you can, 02:26 come up, back down and up and back down 02:34 and up, way up, stretch back and down and up 02:41 and down, alright. Now we loosen up a little bit by 02:47 start doing some training. We gonna start by 02:49 pressing our hands together. Push hard, 02:52 get your elbows up and now we gonna come out 02:55 in front of us here and we gonna draw it back 02:58 and push out and draw back, so Hart 03:03 we gonna trying to 30 of those. There's three of 03:06 them, so you will be my counter just in case like 03:08 I get side track too much, which usually is 03:10 the case. You wanna focus on squeezing 03:15 the hands together so you get a 03:17 good training in fact on the chest. 03:22 For those at home if you have some 03:25 shoulder problems then you might have to go 03:27 a little easier on this but the nice thing 03:29 about this exercise is whether you have pain or 03:32 not you can control that by how hard 03:36 you push your hands together as you go 03:39 through the motion trying reach out as far 03:40 you can. Bring it back, way out, bring it back, 03:45 way out, bring it back, way out, 03:50 bring it back. How many we've done Hart? 03:52 21 Okay, very good. Both these folks 03:59 have gone quite a bit strong exercise we start 04:01 working with them. I used to tease Betty that I 04:03 had to start her with cheerios on toothpicks 04:06 because she wasn't very strong. 04:07 But, now she can lift some pretty good weight 04:10 and I would say she can lift good weights for age, 04:13 but she can lift good weight for any age now. 04:14 Where we are Hart? 28. And 29 and 30, 04:22 very good, alright. Let's stretch that area. 04:25 Let's put the hands behind the head, push the elbows 04:28 back, push them way back, stretch, 04:34 breath and smile. You have a good time. 04:40 Okay, elbows way back, now it's time to bring it 04:43 cross and pull your shoulder blades apart. 04:46 Give yourselves nice big hug. Full size, 04:49 Betty, get wrap round there. There you go. 04:51 Hart didn't give you a hug this morning now you 04:53 make sure get one. Okay, you did give 04:56 her hug this morning, right? 05:02 Alright, elbows way back. I guarantee 05:06 you give him hugs everyday alright now. 05:07 Okay, elbows way back and then bring it cross, 05:12 pull the shoulder blade apart, okay. 05:19 Now we gonna do is we gonna work out 05:22 for back area and what we gonna do is to 05:25 step out with your left foot, okay, 05:28 then reach out with your right hand, 05:29 grab with your left. We gonna pull back 05:33 and reach way out just like you are sawing wood. 05:37 Just trying to stay together, way back, 05:40 reach out, way back, we gonna do 30 of 05:44 apart, so it's four, pull back. Focus on what you 05:49 do on. You need to feel in that upper back 05:50 areas, and very important exercise for all people. 05:54 You can also do this by using a dumbbell. 05:56 We are trying to do this show without 05:59 excess equipment in that way nobody 06:03 has an excuse not to exercise. The most 06:06 complicated piece equipment we use here 06:08 is a towel so you really don't have an excuse 06:11 that I can't afford to do this because I can't 06:13 afford to go and buy weights anybody 06:15 to this program. Even If you sitting on a chair 06:18 you have trouble getting up. 06:20 You could do this exercise by sitting there 06:23 reaching up, pulling it back, get the 06:25 motion going get your body working 06:27 with the circulation going you will be 06:30 amazed how much better you feel. 06:32 How many we got there Hart? 06:38 26. And two more. Pull it back and pull it back, 06:42 alright. Switch side and we gonna put the right foot 06:45 out, reach out with the left hand, grab and hold, 06:48 pull back and out, pull back, there we go, 06:54 pull back and pull, very good Betty you have a 06:57 good time. Yes. Alright, and pull. 07:02 Betty has been anxious to do this 07:04 show for quite some time now, and reach 07:09 and pull and reach and pull, reach and pull, 07:14 reach and pull, very good. 07:17 Keep going we are looking good. 07:19 How many we are Hart? 13. Okay, 07:22 pull and pull and pull and pull, 10 more times. 07:31 1 and 2, 3 and 4, five more times, there is 1 07:41 and 2, 3 and 4, one more and 5, good. 07:48 Now we gonna stretch those muscles. 07:51 We gonna put the arms up over the head. 07:53 Get to hold of it with your other hand, with 07:55 your elbow and give yourself a nice 07:57 gentle stretch. Hold that we gonna hold it 08:00 for about 10 seconds. Very good, now let's 08:05 switch to other side. Okay, up over the head 08:08 there Hart. Here you go and then reach there. 08:11 Here come up with this, there you go, 08:15 okay, Hart had a little shoulder injury during 08:20 his life and so that makes a little bit more 08:22 difficult but even still he have been able 08:24 to trying to round it. That's one great thing 08:27 about exercise you can work around 08:29 injuries and actually makes it so much more 08:31 mobile. Okay, very good. Let's go ahead and 08:34 relax. In fact, Hart you've done a lot of push up, 08:37 then she was start working out 08:38 so how many can you do now one time. 08:40 Well, probably yesterday I did 31. 31. 08:44 Now didn't you have a push up contest with some of 08:46 the high school guys? Yeah. Who won? 08:48 Oh, one of them did. Oh! Okay, but you held 08:52 your own, right. I held my own. That's the way 08:54 to go. Okay, we gonna start some shoulder 08:56 exercises and so I want to do take the arms 08:59 here and we gonna push out, so I could lift 09:02 a weight, press it up, press it up, okay, 09:07 I want you to try do 30 of those, 09:11 okay, very good, stay together, up and down, 09:15 nice and smooth, press it up and you will be amaze 09:18 that how heavy those hands will become 09:20 pretty quick. Even without anything in there. 09:22 Push it up this is a very good exercise 09:25 especially for seniors because they loose 09:28 the ability to reach up. It's hard for 09:30 them to get up on shelves or to put 09:32 grocery up there and we don't want that 09:33 we want those shoulders just stay strong 09:35 right Betty. Yes. Okay, keep it up. 09:39 Does hands starting to heavy yet? 09:41 Well, not too bad. Not too bad, okay, 09:44 well, we keep going until we do. 09:47 How many we are Hart? 17. Okay, and there is 19 09:52 and 20. How about you Betty those hands 09:54 starting to get heavy yet? Not yet. Not yet, 09:57 okay, well, we may have to go to 40 of then. 09:58 We can do that we can adjust. 10:01 Oh! Where, we are at, 25. 24. 10:05 24, okay now it 25, okay, let's going 10:07 go to 40 that's the way we like to 10:09 adjust we like to adjusting up, 10:11 yeah at home if you need to put your arms down 10:13 and relax that's okay, but Hart and Betty 10:16 either found right through and so we gonna 10:18 keep going all the way to 40. Starting to feeling 10:21 yet Betty? Not really. Not really, okay, 10:25 I remember act like it pushing something up, 10:27 we use to wanna go up and down, 10:28 we wanna have like a pushing up like you 10:31 pressing way, way it up, okay, where 10:33 we are Hart? 34. Okay, 35, 36, 37, 38, 10:42 two more times, and up and up, okay, put the arms 10:47 down and now we gonna take here in the middle 10:49 we gonna raise up and back down, up and down 10:54 and now we gonna do 30 like this. 10:56 Hands up to the chin, reach all the way down 10:59 up to the chin all the way down, up and down. 11:03 You guys have a little shoulder stroke then I 11:06 do, it's not fair I can quite keep up with you 11:11 and way up and down and up and down, 11:15 very good, keep it going. 11:21 Where we are Hart? 14. Keep the elbows up, 11:25 elbows way up, elbows up and up and up 11:33 and up and ten more, 1 and 2 and 3 and 4, 11:44 5, pull them strong and pull and pull and pull 11:54 now the last one, hold it up, hold it up there, 11:58 hold it up, hold it up, just like walk around 12:03 carrying your jug of water, right, hold them up, 12:09 hands getting heavy yet? 12:10 Not too bad. Okay, okay, okay let's get 12:11 Not too bad. Okay, okay, okay let's get 12:14 just stepping down as your elbows are higher 12:16 in your hands here. Here we go, 12:19 here we go, okay, don't hook him, 12:21 there you go. Clutch both fist, 12:23 just go and clutch your fist, there, that's better. 12:27 Here we go, okay. I just can make 12:32 you guys tired aha, alright, starting to feel yet, 12:38 okay, well, we might last while here. 12:40 We gonna go 10 more seconds here I am sure 12:44 some of the folks at home have started 12:46 feeling, okay, you gone to last five, 4, 3, 2, 1, 12:53 okay, go and relax, okay, now we gonna bring 12:56 one arm cross and stretch your shoulder, 13:00 here we go just like that bring it up a little bit 13:03 and pull and hold, very good. 13:08 Should feel that in the shoulder area, alright, 13:14 let's switch the other side. Pull it to cross. 13:16 Let's go ahead and straight that arm out 13:19 there Hart, There you go, very good, okay, 13:23 let's move the side to hand down just little bit 13:25 right to the up there. That's the way, okay. 13:29 Hold that we are about 5 more seconds, 13:35 okay. Betty I want you get our towels first there. 13:42 Get some exercise equipment here. 13:45 Okay, what we gonna do is we gonna 13:47 drape it over our thumb side and then you get a 13:51 reach under and grab with other hand 13:53 and you use this is as your resistance 13:55 we gonna curl up and then reach way down, 13:58 curl up and down we want to trying to 30 on 14:02 each side, trying to keep the palm up 14:04 at all time. Okay, keep your elbow in there Betty, 14:08 there you go, reach out, curl it, out 14:12 and curl it. You are giving yourself the resistance 14:15 as you doing it. The hard you work the more 14:18 you get out of it. How you doing Hart? 14:21 Fine. Okay, very good. Pull and reach, 14:27 and Pull and reach. We've seen seniors 14:35 so many times the complex things far beyond 14:38 what they thought they can do in fact the 14:40 Boston's Hebrew Rehabilitative Center 14:42 did a research project on people average age 14:45 is 87 to 96 and they found that within 14:49 three months, excuse me two months they increased 14:52 their strength by 3/4. How many we are there Hart? 14:56 We got 20. Okay, 10 more and what they 15:00 found is people were now getting the wheelchairs. 15:02 They are getting with the walkers. 15:04 They are getting with the canes and some of 15:06 them now walking out of the nursing home 15:08 not because they can now escape but 15:11 they know all needed to be there. 15:13 Okay, where we are at? 7. Okay, three more. 15:20 Okay, keep the elbow in, alright, good. 15:22 Let's go the other side. Here we gonna 15:24 drape it over the thumb side. Grab and hold of it, 15:28 curl it up. Trying keep the palm up as 15:31 much as you can as you squeeze up 15:35 and we gonna go for 30 again. 15:39 Alright, the harsh reality what happens 15:43 to us between the ages of 20 and 70 15:46 the typical man is going to loose 40 percent 15:49 of his muscle mass, Hart and 30 percent of his 15:52 strength so that's not a very blowing aspect 15:56 for us, but if we keep exercising we can 15:59 definitely put a knick in that thing because I 16:01 know from your exercise you thought you found yourself 16:03 putting a lot of muscles gaining lot stronger. 16:05 In fact, Hart uses it quite a bit way down the 16:09 triceps press down exercise and he uses 16:11 on the stack a 160 pounds which is actually 16:15 80 because it's the double poly system, 16:17 but even still for somebody at his age 16:19 and at his size, he is not the biggest guy that ever 16:22 walked around here and he can do it quite a bit 16:24 weight for guy of his size, 16:25 not along just for age. Okay, how many we are? 16:29 25. Okay, we get five to go, 16:37 and last one. Now we gonna do the triceps 16:41 with it as well. And so what we gonna do 16:43 is I want to take it with your right hand 16:46 like this towards the bottom, grab it above with 16:49 the other hand and now we gonna press 16:51 down and give yourselves you just bring 16:55 your hands closer together there Betty. 16:57 Here we go, and push it down, way down, 17:00 okay, you want to come out just a little bit 17:02 to the front so we are coming out here. 17:06 See where my hands are up right up there 17:08 so reaching out there we go and bend up 17:10 and press it out and then get this other hand on 17:13 top a little more so it's right above it. 17:16 Just shift here and I like that, very good, 17:18 okay, push down that's the way, 17:22 that's the way. Now we are looking good, 17:24 very good Hart, very good. 17:27 As we push out of way from this little bit it 17:28 help us to get that full extension, full extension, 17:32 full extension, that's very important. 17:35 If you want to keep the flexibility of your joints 17:37 and the best way to do that just taking them 17:40 to full range of motion. Push it up, push it up. 17:45 How many we are? Twenty one. Okay, that is bad, 17:50 anyways, how many are we are at, should say properly. 17:55 I am trying to pull out, through my strength way. 17:56 Okay, 26, 27, 28, two more times, 29 and 30. 18:07 Now we gonna do reverse it. Just grab it, 18:09 hand just above it. Keep them wind up and push down, 18:15 bring it back up, push down, back up, 18:19 push down, very good. 30 of them 18:22 and 4 and 5 and 6, good and 8 and 9, 18:34 focus on the muscle you are working. 18:36 Should be feeling in the triceps area. 18:38 Push down give yourselves enough resistance 18:40 to get yourselves to the exercises. 18:43 This is the great one for all people 18:45 especially for women who worry about 18:47 the back the arms what we called the grandma 18:49 wave bye, bye fat or grandmas wave bye, bye 18:52 and after she stop she is still waving. 18:54 So this is an excellent one for that, okay, 18:59 and I think we get our 10 more and 2 19:03 and 3 and 4, five more times, 19:09 1 and 2, 3, 4 and 5, very good. 19:17 Okay, Hart if your please go ahead and take 19:20 those all way off and put him on the concrete for me 19:22 please. Okay, Now we gonna do 19:28 is we gonna to just stretch our neck area. 19:32 We gonna tip our head to the side. 19:34 tip way over. Now let's go the other direction 19:41 and tip all the way over and back the other way 19:49 and tip back over and back the other way, 19:56 One more time, tip way over 20:01 and back the other direction. 20:03 Now we gonna do is we gonna to turn our 20:06 head to the side, look to the left. 20:09 Now turn and look to the right, turn back, 20:13 look to the left and back to the right 20:17 and back to the left and back to the right, 20:22 two more times each way, 1 and 2, okay, 20:33 very good. Now we gonna do a little leg exercise. 20:36 We gonna do some squat. Well, we not gonna 20:38 go very deep because we are designing this 20:41 for seniors I know you can fairly deeper 20:43 we are not going to right now and so we gonna 20:46 just cross our arms and we just gonna go 20:48 down a little way, push hips back, 20:50 okay, and back up, push the hips back, back up. 20:55 We want to keep the chest up, okay, bring 20:58 your knees apart just a little more there Betty, 20:59 turn your toes out slightly, okay, and squat down 21:02 much better. Oh! That's just like a champ 21:05 now, alright. Push the hips back. 21:13 One of our doctor, Dr. Don Blower, he used to have a 21:17 severe knee injury that causes, so when he 21:20 got of the car it took him several moments 21:23 to get his knee ready to go walking again 21:26 and now he can just squat weigh down come back 21:29 up and he didn't touch away until he was 71-years-old 21:32 and Hart I know you didn't really, 21:33 well you look little bit in your younger days 21:35 but you were right about that same age 21:37 when started up, weren't you? Right. 21:42 Okay, I don't want terrible how old you are 21:43 because I can't guess now. 21:51 Hart is a retired Dentist who used to teach 21:53 at Loma Linda University. And he retired 21:59 after the Black Hills and put him to work. 22:02 And they have enjoyed it ever since. 22:05 How we doing? Good. Yeah, you are looking great. 22:12 Then we get a few repetitions in here. 22:16 Have you really set a number we just gonna keep 22:19 squat and having a fun. But at home 22:22 if you need to stop by all means do so 22:25 make sure you keep your chest up. 22:27 If you need to have something to hang on to 22:30 go ahead and do so you can hang on to a door 22:34 you can hang on to a counter you can hang on to 22:36 your spouse or chair whatever it is your need 22:39 that will help you go up and down, okay, 22:44 very good. Keep your knees over your feet. 22:49 This is a very important exercise because we 22:53 don't want to loose the ability to squat down 22:55 and stand back up thus people get older. 22:59 Often times they can't sit in a chair anymore. 23:02 They after fall down into a chair they need to 23:05 have side handles just to get back up again. 23:07 We are doing great. Okay, we gonna do 23:14 that 10 more of them, and 2 and 3, starting to feel it 23:21 Betty. No. Okay 23:31 and one more time, very good, alright. 23:34 Now for some of you as you get older you might 23:37 have some arthritis in your knees and so we didn't do 23:40 the whole on that one because when you do the 23:42 hold you will feel lot of grinding specially of 23:45 the osteoarthritis, but doing a rang of motion 23:48 we can use it get through fairly cleanly. 23:50 Okay, so now we gonna do some abdominal exercise 23:53 so let's put the hands behind the back 23:55 and let's just crunch our abdominal over 23:58 and come back up, crunch over and up, 24:02 blowout and up, blowout and up, blowout and up, 24:10 blowout and up, blowout and up, blowout and up, 24:18 and out and up and out and hold it. Now we gonna do 24:24 is we gonna blowout and we gonna do the 24:26 same action and now we gonna bend over the waist 24:28 and come back up again so blowout, bend over up, 24:32 lay back, blowout, bend over, up and back, 24:38 blowout and over and up and back, blowout, 24:43 over, up and back, blowing out and over, up 24:50 and back and out and over and up and back, out, 24:56 over, up, back, blowout, over, up, five more, 25:03 blowout, over, up, there is 1, blowout, over, up 25:10 and 2, blowout, over, up, and 3, blowout, 25:17 over, up, one more, blowout, over, up and back, alright. 25:25 Now I want you to just to take gentle turn 25:28 and look, and let's turn the other way, 25:34 turn and back the other way and turn, 25:44 turn the trunk, feel it stretch, 25:47 back to other way again, turn, back, 25:58 and two more time each way and turn 26:03 and one more time, turn and turn, alright. 26:14 Thanks a lot folks we've done. 26:21 There are people out there who are setting new 26:24 standards for senior citizens we want to start 26:27 well it's certain age we need to stop doing 26:28 things then we have people like Jacqueline 26:31 who one his 90th birthday took air tanks 26:34 and swam 26 miles under water that's incredible 26:37 in fact, Rick Reilly from Sports Illustrated, 26:39 wrote it up and said if I lived to be 90 I 26:42 need air tanks too, but not for swimming. He has 26:45 showing that people can stay very fit long 26:47 beyond what we thought was possible. 26:49 And I know even people like Hart and Betty, 26:51 who have done far more than they thought 26:53 they could before just by getting into our 26:55 regular exercise program. So, if you are senior 26:58 citizen and you are having troubling doing 27:00 some of the things you really like to do there is 27:02 hope for you just get into a good training routine, 27:04 but always remember to do it for the right reason. 27:07 We are not trying to compete with anybody or 27:09 even ourselves from back on our younger days. 27:11 For what we're trying to do is do the 27:13 best we can to glorify God with our body 27:16 because we know as we can continue moving 27:18 forward and servicing into our fullest 27:20 that God will bless our affords and so we 27:23 always want to remember to do all our training 27:25 for the right reason. We don't want to do it 27:27 to boost anybody or troop somebody how 27:30 good we are compare to them. 27:31 We wanna do it all to the glory of God 27:33 because we are brought with the price. 27:35 We are not our own. We are brought with the 27:37 precious blood of Jesus. So, ever we work out 27:39 we always like claim that promise 27:41 of Philippians 4:13, which states I can do 27:45 all things through Christ, who strengthens me. 27:48 God bless you. Thank you for joining us. 27:50 We look forward to see you next time 27:51 on Body and Spirit. |
Revised 2014-12-17