Body and Spirit

Hypertension

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Kyle Gabbert and Steven Lingenfelter

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Series Code: BAS

Program Code: BAS000161


00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:13 Hypertension affects millions of people all around
00:16 the world, but there are things you can do for it.
00:18 Find out what next on Body and Spirit.
00:48 Hello, I'm Dick Nunez, Wellness Director of the
00:49 Black Hills Health and Education Center.
00:51 Welcome to Body and Spirit.
00:53 One of the most common disorders we deal with
00:55 on a regular basis is hypertension,
00:57 people comment on all sorts of different medications
01:00 and sometimes we find that their blood pressure
01:03 morning go down until we get them off their medication
01:06 and that's sometimes very surprising for them,
01:08 but hypertension can be reverse through natural
01:11 lifestyle. Unfortunately, if you go back to your old
01:14 diet you'll find the hypertension returning
01:16 so you have a choice if you live healthy and have good
01:20 exercise and a good diet you'll find that you never
01:22 have to mess with medication again,
01:24 but if you insist on living the standard American
01:27 diet then you might find yourself a slave to the
01:30 medication. We'll talk more about hypertension
01:33 as we get into our workout.
01:35 We are ready to get started helping me out today
01:37 will be Kye from the Black Hills and Steven
01:40 who goes to Tamarack Springs Academy in Polebridge,
01:44 Montana. So, we're gonna start out by loosening up,
01:47 so let's do some nice big arm circles here,
01:50 bring it up and around, and up and around,
01:53 and up and around, up and around, and up and around,
01:58 five more times, and up, and up, three more,
02:04 up and up, and up, now lets go the other way and up
02:10 and around. I always imagine I'm swimming
02:12 when I'm doing this and since I can't swim this is about
02:15 the best I can do. And five more times actually
02:22 I can't swim, I can't float, that's the big problem
02:26 go down like a ton of bricks. Okay, now let's do
02:32 some chest work, we're gonna do it by pushing our hands
02:34 together and we're gonna push out and draw back in,
02:40 push out and in, push out and in, push it out, back in,
02:50 one good thing about exercise with hypertension
02:53 we find that if basal dilates the blood pathways
02:58 and so when you done exercising even though you
03:00 might have a slight increase in blood pressure
03:03 in the systolic range, but after its all done the blood
03:07 pressure will drop down and so we find blood pressure
03:10 reverses very quickly. Okay now let's push down,
03:17 and push down, the other thing I find is so important
03:21 is to take your mind from heavy loads, too often people
03:24 worry about things that they have no control over the
03:27 harsh reality is you have no control over what
03:30 happened yesterday or the day before or even what
03:33 happened so far this morning, but you can control
03:36 what happens today, tomorrow and for the rest of
03:39 your life. Press down, press down, press down,
03:45 so the bottom line there is don't worry about the things
03:48 you can't change and start focusing on things you can
03:51 change like exercising. Okay, now we are gonna go up,
03:57 and up, and up, in fact in test they have found when
04:03 they give various types of medication where that
04:06 be a beta-blocker or a diuretic or a placebo when
04:11 they have them exercise all the blood pressure
04:14 is dropped down the same so what they found that
04:17 was not the medication that was doing it,
04:19 but the exercise was consistently helping bring
04:23 blood pressure down and nice thing about exercise its
04:25 free, like eternal life great gift, so we can exercise
04:32 and people who are watching Body and Spirit they
04:34 can get right in there and do their exercise
04:36 and start lowering their blood pressure.
04:38 Okay now we're gonna squeeze tight, hold it tight,
04:42 hold it, hold it hold it, make sure you keep breathing
04:46 do not hold your breath while you do it and as you press
04:50 you should be able to feel your chest and if I go
04:52 over to Steven here I shouldn't be able to pull his
04:54 hands apart very good, maybe I'll try harder.
04:59 Okay very good, okay go and relax,
05:01 I won't even try you Kye, I know yours gonna be snug.
05:05 Okay put your hands behind your head and push
05:07 your elbows back, push away back,
05:14 and now give yourself a hug, hold your shoulder
05:17 blades apart as you do that, okay keep stretching,
05:22 very good Steven, you can almost touch your fingers
05:24 on the back I'm impressed alright put them behind
05:27 your head again, push your elbows back okay
05:36 and give yourself another hug. He is really close,
05:40 I got to turn him around, so you can see, look at that,
05:42 that's pretty close, I got too much stuff in the rack
05:44 and get around like that very good okay go ahead
05:49 and relax. Steven can you get the towels
05:51 for all of us please. Okay, this is the most
05:59 complicated piece of equipment we use here on
06:01 Body and Spirit and that is a towel,
06:04 but yet we can do a lot of things with it including snap
06:06 each other with them if we need to get somebody's
06:09 attention. What we're gonna do here is we're
06:12 gonna take our towels and we're gonna pull them apart
06:14 as we raise up and bring it back down, and up and down,
06:22 and up and down, this is going to be working the muscles
06:26 of the rotators of the shoulder and also working
06:30 the upper back area, hold the towel apart the whole time.
06:34 I should not see slack in it, if I am seeing slack
06:40 in the towel I am assuming you're not pulling very hard.
06:46 Okay, I have seen it happened before.
06:49 We had some students when I was working at
06:52 Miracle Meadows as a principal there I had some students
06:55 come here and they were going through this exercise
06:58 and one of them was like this and towel was sagging
07:02 and I said I'm not convinced you're pulling that
07:04 very hard. Okay and up and down, and up and down,
07:15 and ten more times, way up and down,
07:19 and up and down, and up and down,
07:25 there is five and down, keep pulling it apart,
07:28 six and down, seven and down, eight and down,
07:35 two more times, way up and down, last one and up
07:40 and hold it there keep pulling it apart.
07:42 Now what we're gonna do is we're gonna to the
07:43 left keep everything straight, okay now we're gonna
07:48 get back to the right keep it straight back to the left,
07:54 keep it straight back to the right, now back to the left,
08:03 and back to the right, and back to the left, now right,
08:11 keep pulling it apart, back to the left, now to the right,
08:17 keep your arm straight as possible, back to the left,
08:21 try and straight them there you go Steven
08:22 that's better, and back to the left,
08:27 and back to the right, and back to the left,
08:32 and back to the right, and back to the left,
08:37 back over again, keep the arm straight,
08:40 keep pulling the towel apart, and back and left,
08:46 and right, back to the centre and hold it now stretch back,
08:53 stretch back, stretch back, stretch back,
08:58 now down way down, way down, now we're gonna
09:02 back up, way back, stretch way back, hold it,
09:10 now bring it all the way back down again,
09:14 alright very good, alright we're gonna put those off
09:18 to the side there for us please Kye.
09:22 Okay now we're gonna stretch up the muscles
09:24 we just finished working and start by putting the arm
09:27 up over the head, grab a hold of your elbow and pull,
09:32 stretch long the latissimus dorsi here,
09:35 very good make sure you keep breathing as you do this
09:38 in through the nose out through the mouth relax
09:41 as you do it. Relaxation will help bring your blood
09:44 pressure down, alright switch the other side.
09:51 Another thing, we find that people eat foods that are
09:53 high in trans fats they'll raise their cholesterol,
09:57 excuse me they raise their blood pressure by not
09:59 having the proper chemicals being produced
10:01 that effect the elasticity of the blood vessels
10:04 in fact they find that after just a few days of going
10:07 out trans fats the blood pressure will comeback
10:09 to normal okay. Go and relax now take one arm bring
10:14 it all the way across, reach up behind and pull,
10:18 keep the arm straight and stretch it in through
10:22 the shoulder area very good. You're pretty
10:24 flexible Steven, I'll give you that one.
10:28 Okay, now let's go the other direction,
10:32 stretching behind and pull, straighten the arm very good
10:40 okay and relax. Now, we're gonna start some arm
10:43 training, we're gonna reach out, grab with our opposite
10:49 hand, we're gonna curl up and we'll go down
10:53 work it hard, we're gonna try and do 10 of them,
10:55 but we are gonna work hard keep them slow,
10:58 squeeze the muscle, way down squeeze the muscle,
11:03 flex it hard at the top and work it hard,
11:06 here is number five work it, then down squeeze it up,
11:13 squeeze it and back down, squeeze it up and down,
11:20 let's go two more times work it, work it,.
11:23 work it, work it, and down one more time work it,
11:28 work it hard, work it hard, work it hard, work it hard,
11:32 squeeze the muscle and relax good.
11:36 Let's go to the other side now, grab the wrist,
11:41 curl slow, contract reach out, reach out in front of you
11:47 just a little bit that will allow you to get a full
11:49 range of motion, and out give yourself enough resistance
11:52 to make it difficult, squeeze it up and reach out,
12:00 and squeeze it up and out, and squeeze up and out,
12:10 squeeze up, up, up and back out, and squeeze up,
12:17 bring it up, contract, reach out two more times,
12:23 work it, work it, work it, not too fast make yourself
12:26 work and bring it out again work it hard,
12:31 work it hard, work it hard, give yourself resistance
12:36 and relax good. Okay, now we're gonna do the
12:39 triceps anytime we work a muscle we are gonna
12:42 work on the antagonistic muscle and for the biceps
12:46 that's the triceps is a muscle that give your elbow
12:49 strength and stability. Okay bring the right arm up,
12:54 block it with your left, now push down and out,
12:58 and make yourself work, bring it up, keep a control
13:04 and press hard, press it, press it, way out,
13:09 okay and back slow, keep it slow, now press it out,
13:15 way out extend, extend, good back control, push it out,
13:23 extend that triceps all the way out,
13:26 and smile because you're enjoying it come on, push it,
13:29 push it, push it, extend all the way out and back
13:37 and press again, press it way out, press, press, press,
13:42 extend good three more times, press it out,
13:47 press it all the way, contract good two more and push,
13:54 push, push, push, push extend good, one more time,
14:01 and press it, press it, flex the muscle, flex,
14:06 flex good alright shake it out. Alright other side now
14:15 push, push, push to full extension bring it back,
14:25 now press, press, make yourself work all the way out,
14:29 good Steven bring it back, and push, push, push,
14:39 bring it back, very good Kye and push, press, press,
14:46 press, bring it back, back slowly, slowly, now press it,
14:52 press it, press it, press it, make yourself work,
14:58 and push, push, push make yourself work, bring it up,
15:05 control and push, push, push it, push it and back up,
15:15 and press, we're almost done with this and back and then
15:23 press work way out, one more time bring it back,
15:30 now push as hard as you can push it, push it, push it,
15:34 push it, alright good job alright, feel that?
15:39 Little bit. Fun? Yeah Little bit
15:42 then we'll do some more. Okay now we are gonna
15:46 shrug the shoulders up and around, up and around,
15:49 way up high, loosen up the neck area that's an
15:54 area where it carry a lot tension, and let's go five
16:00 more times up there, way up and around,
16:04 up and around, up and around, two more times,
16:06 up and around, and up. Okay, let's go to the
16:09 other way up and around, up and around,
16:14 good job feel the trapezius do the work,
16:21 you come up and around, get those shoulders up towards
16:24 the ears, one more time, now straight up and down,
16:33 way up and way down, try and keep the arms straight
16:36 and down, way up and down, way up and down,
16:41 contract and down, contract and down,
16:47 contract and down, three more and down and up
16:52 and down, and up and down. Now let's tip our head
16:56 to the left and tip to the right, back to the left,
17:07 and back to the right, and tip to the left,
17:14 and tip to the right. Okay now turn your head
17:18 to the left and turn to the right, turn to the left,
17:27 turn to the right, one more time turn to the left,
17:31 and turn back to the right. Alright, now let's step
17:36 out to the side, you're gonna stretch the inside of your
17:40 right leg keep it straight, bend the left leg,
17:42 hands on the hips, keep your chest up and stretch
17:46 inside the thigh, put the tension on the thigh.
17:50 Okay shift over now we got the left leg straight,
17:53 the pressure is on the right leg, now let's go back again.
18:00 This helps us to warm up for other leg exercises
18:02 and gets a good stretch to the inner thigh.
18:06 We want to keep good flexibility, lot of people use
18:09 stretching as a good way of relaxation and relaxation
18:12 will help to lower your blood pressure.
18:16 Okay and switch over. Drinking a lot of water and eating
18:23 a healthy diet are very effective towards
18:25 that to get the cholesterol level down and keep
18:28 the plaque levels out of your blood vessels,
18:31 which I am sure you all want to do that will also help
18:34 to keep that blood pressure down.
18:37 One thing that happens as you get hypertension,
18:39 it creates irritation in the arterial lining and that will
18:43 lead to a possible atherosclerotic condition.
18:47 Okay and go the other way and one more time each way,
18:52 over to the left and back over to the right,
19:00 okay good. Now we are gonna go into squat position,
19:05 cross your arms across your chest and
19:07 what you're gonna do is the first motion when you
19:09 squat down is going to be push your gluteus
19:12 maximus or your hind in back like you're reaching back
19:16 to sit in a chair, you're gonna keep your chest up,
19:18 but you'll have to bend at the waist in order
19:20 to get yourself in proper position.
19:22 We just don't want to bend too much and I want
19:24 the knees to stay over the feet.
19:25 I don't want them to jet forward at all because
19:28 when we do that, you're gonna have problems
19:30 with your knees okay so squat down, push hips back,
19:32 very good Steven now go down further,
19:34 down, down, down, down, down, down, down, down,
19:36 down, down, there we go back up very good,
19:40 perfect, now back down, let's do it again keep a control,
19:44 okay back up, now down, good squat and up.
19:51 Squats are great exercise for everybody,
19:53 but if you need to have some assistance like
19:55 if you need to hold on to a chair or to a door
19:59 then you might have to do that, but you'll find yourself
20:02 getting stronger to the point where you won't
20:04 have to do that. Everybody is designed to squat
20:07 down, you don't want to lose that ability because
20:10 when you do then you're gonna have a little more
20:11 trouble taking care yourself. A lot of people that
20:14 I see they can't sit in a chair, they fall in the chair
20:18 and then they have to swing and push off to get
20:21 themselves back up again. These guys are doing
20:23 just fine, I could set the chairs down there and
20:25 they'd have no problem. And it looks easy,
20:29 no sign of strain on anybody's face yet.
20:32 Now for those at home, if you need to stop and rest
20:35 that's fine because squatting is a difficult exercise,
20:39 but even without any weight at all which they are
20:41 not using any, you'll find that they will start feeling
20:44 it here in just little while, how little of a while I am
20:48 not sure yet, we'll see how it goes here,
20:52 very good we're looking good, down both fellows
20:55 are getting their upper thigh down to parallel to the
20:58 ground and that's where we're looking for.
21:01 I wouldn't advice you going deeper in that really
21:03 isn't gonna increase your benefit much and down
21:10 and back up, you starting to feel them at all Steven?
21:12 Little bit. Little bit. How about you Kye? Yep.
21:15 Okay, well we'll keep doing until Steven feels
21:17 them and up, back down and up, and down and up,
21:29 we're gonna go for 10 more, good form,
21:33 both of you are doing great. Push the hips back,
21:36 keep the chest up, very good, squat back down again,
21:39 and up, smile fellows you are having fun,
21:45 you can exercise back down and back up,
21:51 five more times, you are looking great,
21:54 and up and down, and up and down, and up two more times,
22:04 squat down and up. Now we're gonna go down
22:08 and we're gonna hold for a 10 count 1,
22:13 2, 3, 4, 5, 6, 7, 8, 9, 9. 5, 9 three quarters, 9 in
22:26 15 16, okay good. Good enough alright that was good,
22:34 that was very good, alright. Put your hands on my
22:35 shoulder, get a hold of your ankle, you're gonna
22:37 stretch your quadriceps. Did you feel it finally?
22:42 Yes I did. Okay good, good because
22:44 we could always do some more. That's okay.
22:46 Okay, that's a great exercise. Kye likes to
22:51 snowboard and that will help him for that.
22:53 What do you like to do Steven? Snowboard,
22:55 snowboard alright well you guys might have to find
22:57 them out on top together there. Okay switch over,
23:01 put your other hand on my shoulder and get a hold
23:03 of your other leg, getting fall down, sometimes,
23:08 does it hurt, yeah, okay. What about you? Sometimes.
23:12 Okay I'd be afraid to do, I feel like I have got way
23:13 too much weight to go down. Okay that's good,
23:20 now what we are gonna do is we're gonna step out,
23:22 put your heel out, and then you're gonna lean back,
23:28 put the stretch on your left leg there,
23:31 go ahead and bend your right leg there Steven,
23:34 there you go and lean forward there and put,
23:37 go and put your hands on your leg there,
23:40 put both on your left leg there you go feel
23:42 that now? Okay. Now let's go and switch it,
23:48 put your right leg out up on the heel then your
23:50 left leg, lean forward, get your chest up,
23:53 and feel it stretch in your right hamstring area.
24:01 Okay hold and relax, now comeback here.
24:10 I want you to put the balls of your feet on the edge
24:12 of the platform, put your hand on my shoulder,
24:14 we're gonna do some calf raises. Get back just a
24:16 little bit further there and push way up high,
24:20 and then down, and way up, and down,
24:24 and up and down, and up and down,
24:30 and up and down, and up and down, and up and down,
24:39 up and hold now we're gonna go fast down 1,
24:43 down 2, down 3, down 4, down 5, down 6, down 7,
24:51 down 8, down 9, down up and hold, down and up,
25:01 hold it there, down slowly, back up and back down again,
25:08 and up and down, slowly, and up and down,
25:14 slow and up. Now give me 10 fast ones down up,
25:20 down 2, down 3, down 4, down 5, down 6, down 7,
25:29 down 8, down 9, down 10, very good alright.
25:34 Let's stretch your calves out, put your right foot back,
25:39 you are on the toe, now you are gonna press the
25:41 heel to the ground, keep the left leg bent a little bit,
25:45 keep your chest up, feel the stretch in the back
25:48 of your leg, go and bend your left leg a little bit
25:50 there Steven there you go, very good,
25:58 alright now let's switch over to the other side,
26:02 step back, press your foot to the ground,
26:07 lean forward, keep your chest up,
26:10 feel the stretch in the back, feel it there? Yeah.
26:15 I see your leg trembling there,
26:16 so I think he feels it too. Yes.
26:17 That's good alright back to the front,
26:21 let's finish off with some trunk turns,
26:22 turn to left. We are almost done fellows now,
26:25 we are to the good part and turn, we do this just
26:29 to enhance the flexibility, I don't advice doing this
26:32 with the bunch of weight. If you think this is magic,
26:34 we're gonna make your ways nice and trim, it's not you
26:38 got to get rid of the flap. Okay and turn,
26:42 which these guys don't have too much of and turn,
26:48 and turn, and turn, we're gonna do two more
26:55 each way and turn, and turn, last one turn,
27:04 and turn, alright fellows, thank you, good job.
27:12 When you are dealing with hypertension doing
27:14 some type of resistance exercise is beneficial,
27:17 but you also want to get out there and do some
27:18 aerobic exercise, which is rhythmic activity
27:21 of a major muscle group for a 20 to 30 minute time
27:24 period whether that be walking, jogging,
27:26 swimming, cycling, rowing whatever you wanna do
27:29 just get out there and do it and do it all for the right
27:32 reason you want to glorify God with your body.
27:35 He is coming back soon to take back what he purchased
27:39 with his blood and that is you, we're all precious
27:41 in his side and whenever you do things do it for the
27:44 right reason, claim Philippians 4:13 which says
27:47 I can do all things through Christ,
27:48 which strengthens me. God bless you.
27:50 We'll see you next time.


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Revised 2014-12-17