Participants: Dick Nunez (Host), Rony Evans Sr.
Series Code: BAS
Program Code: BAS000165A
|
00:01 How old you have to be
00:02 before you are too old to exercise? 00:04 The answer might totally surprise you. 00:06 Find out what it is, next on Body and Spirit. 00:40 Numerous times in my career people have used the excuse of 00:43 I am too old to exercise. 00:45 Well, a lot of research has been done. 00:47 The Boston Hebrew Rehabilitative Center 00:49 took people averaging ages of 87 to 96. 00:52 They put them through a regular exercise program 00:54 and found startling results. 00:56 In two months 00:58 they found average increase of strength of threefold. 01:00 What does that mean practically? 01:02 That meant they were getting rid of their canes, 01:04 getting rid of their walkers, 01:06 and in some cases getting out of their wheelchairs. 01:08 It doesn't take a lot, it just takes regular exercise. 01:12 We find that the number one sign 01:13 that somebody is getting older, is they're getting weaker. 01:16 And by simply strengthening the muscles, 01:18 you would be amazed at how good you can feel. 01:20 With that, we are gonna start our exercise program. 01:23 In fact, we happen to find a senior citizen right here. 01:27 And so we are gonna get started into our exercise program. 01:30 You ready to go and do this? Yes, sir. 01:32 Okay. 01:33 Well, I'm gonna have a seat next to you 01:35 and we're gonna go ahead and start some exercise. 01:38 And one of the areas that most affects seniors 01:41 is their lower body. 01:43 In fact they can't get up and down very well. 01:45 They have trouble with their hips, 01:48 their knees, their ankles. 01:49 And you shared with me that 01:50 you do have a little problem with your knees. 01:52 So we're gonna do some stuff for the lower body first thing, 01:55 and one of the areas that affect so much is the hip area, 01:58 so what I want you to do is, 01:59 I just want to put your right leg out, 02:01 and we're gonna bring it over to the side, 02:03 and then bring it back in. 02:05 And go over to the side, and back in, 02:08 and out to the side, and back in, 02:11 and out and in, out and in. 02:17 When you bring it out, you try to pick it up, 02:19 and then move it out, pick it up, 02:22 bring it back in, pick it up and back in, okay. 02:28 The other side, okay. 02:30 Left leg out. 02:31 Here you bring it out, bring it back in, 02:34 out and in, and out and in, 02:39 and out and in, and out, 02:44 back in, pick it up, 02:47 bring it in, pick it up, bring it in, up and in, 02:53 one more time, up, and back in. 02:57 Now, we're gonna sit forward a little bit. 03:00 Put your hands on the outside of your legs, 03:02 and push out and then we're gonna bring it back in, 03:07 and you go out and back in, 03:10 and out, back in, 03:13 out and back in. 03:16 Let's go and keep doing that motion. 03:19 I was working with some people in their 70s one time 03:22 and one women was there because she need 03:24 hip replacement surgery. 03:26 And then she went through her workout regime, 03:29 once she went back home 03:30 and her doctor has checked her out, 03:32 he asked her what she'd been doing. 03:34 And she told the doctor, 03:35 "Well you encouraged me to go out to the Black Hills 03:37 in order to strengthen my hips for my surgery." 03:42 And the doctor told her 03:43 that she no longer needed the surgery 03:45 if she kept exercising, she wouldn't need it. 03:48 And that's good news when it comes to looking at 03:51 expensive surgeries especially with medical care 03:54 costing what it does today. 03:56 Okay. 03:57 We're gonna switch side around now, 03:58 put your hands on the inside like that. 04:01 We're gonna squeeze in, we gonna go out like that. 04:04 Squeeze in and out. 04:06 And you want to think about the muscles 04:08 in the inside of your thighs and they're doing the work. 04:12 Squeezing in, back out, squeeze in, back out, 04:19 and out, and out, and out. 04:25 Squeeze in, back out. 04:28 Pressures on the inside of your little thighs, 04:31 and back out and out. 04:34 Okay, good. 04:36 Then we gonna go back to our right leg. 04:38 Put your hands underneath your leg 04:39 so your knee or your foot is suspended off the ground, 04:42 and then we gonna extend our leg out. 04:45 We gonna come partway down, and go back up again. 04:48 We're doing exercise for the quadriceps, 04:52 and we are doing that 04:54 by just going to about a 45 degree angle. 04:56 So we are not putting too much stress on the knee joint. 05:01 Is that feeling okay? Yeah. 05:10 Way up high, way up high. 05:14 And these are workout programs 05:16 that pretty much anybody can do at home. 05:20 Ronnie, do you work out very much? 05:22 Not very much. 05:23 Okay. 05:24 The only time I do any real good workout 05:27 is in the summer time. 05:28 Okay. 05:29 Okay. Relax, okay. 05:31 Let's switch to other side. 05:33 Okay, extend the leg up, 05:35 back down and up, 05:38 back down up, back down and up, 05:44 back down way up, 05:46 and down and up, and down, 05:51 stand way up high, 05:54 contract your leg... 05:58 way up, 06:00 way up, and again extend the leg. 06:05 And let's go two more times, 06:08 and way up high. 06:10 Good, all right. 06:12 Now, we gonna try and do the back side, 06:14 and the way we're gonna do this 06:16 is you gonna put your heel on the floor like that 06:19 and just put pressure, 06:20 where you're trying to contract the muscles 06:22 in the back of your leg. 06:25 Okay. 06:27 Hold that steady. 06:29 Now we gonna do is bring our foot flat on the ground. 06:32 Keep your leg at 9 degree bend, 06:35 so go and bend your knee a little bit more. 06:38 Keep coming, keep coming. 06:39 Okay, stop right there and just put pressure 06:42 contracting the hamstrings as you do it. 06:49 Okay, and hold your contraction... 06:53 and now let's switch. 06:56 Okay, and dig in and pull. 07:00 There're lot of people 07:01 who have given up trying to do any type of exercise at all, 07:04 because they feel like they just can't do it. 07:06 And they watch some of the shows out there, 07:08 and they see young models and very fit instructors 07:11 bouncing around doing things, 07:13 and they say, "I can't do that, there is no way." 07:15 And then I've had many people see our show and go 07:18 "Oh, what they are doing, sure, I can do that." 07:21 And they start doing the exercise and lo and behold, 07:23 they find that they're getting better and better, 07:25 and stronger and stronger, okay. 07:26 Now foot flat... 07:29 foot totally flat, 07:30 and pull back. 07:36 And in our personal training business, 07:38 we have found that by getting people to exercise, 07:43 they are much more able to hold their balance 07:46 and move around more comfortably. 07:51 Hold your contraction. 07:57 Okay and relax. 07:59 Now, let's scoot to the edge of your chair. 08:03 Okay, pull your toes in behind you there, 08:07 and what we gonna do is we gonna push up 08:09 as high as you can. 08:11 Now because Ronnie has had little knee problem, 08:13 he can't get his toes too far under. 08:17 Okay, and back up, 08:18 and we are focusing on the calf muscles, 08:20 trying to make those strong. 08:24 When all aspects of your legs develop... 08:30 and by doing the calf muscles, 08:32 we're gonna be strengthening the ankle area. 08:35 Now, we hope you get around as well, 08:38 way down, go way up high, 08:41 way down, way up high, 08:45 and down, way up high, contract your... 08:50 your calves as much as possible 08:51 trying to get your heels as high as you can. 08:53 Okay, then back down and again way up high, 08:58 and back down. 09:00 All right, Ronnie, let's sit back 09:01 in the chair little more. 09:04 What I like you to do now is bring your left leg up, 09:07 cross it like that. 09:10 More, go. 09:12 Let me help you out a little bit. 09:14 Okay. 09:16 Now, put your hand right there and you just gonna push down. 09:21 Push down so you feel the stretch. 09:23 Okay, hold that. 09:25 When you do a stretch, you don't want to go 09:27 to the point where it hurts a lot. 09:30 You just want to feel the stretch 09:32 and hold it for about 10 to 15 seconds. 09:36 Okay, switch. 09:40 Okay, bring it up. 09:46 All right and hold. 09:51 Those knees just don't want to move quite there. 09:53 They won't hardly bend. 09:55 Okay. 09:57 How long ago did you have them worked on? 09:59 The left one was... 10:01 The last time it was replaced was four years ago, 10:05 the right one was two years ago. 10:06 Okay. 10:08 Okay, let's put it back down. 10:12 All right. 10:13 Now I'd like you to do is just bring your leg up like this. 10:17 So bring your left leg up. 10:20 Okay, and you gonna pull it up. 10:23 Pull up towards you. 10:25 Okay. 10:26 And the more we start making this, 10:28 those knees move, the better we're gonna be. 10:32 So very important to try and stretch your legs, 10:34 because scar tissue will build up. 10:36 And because of that scar tissue, 10:38 your range of motion has been somewhat limited. 10:40 This can improve. That's the good news. 10:42 Yeah. 10:44 The bad news, it's gonna hurt a little bit. 10:46 Yes. 10:48 Okay, let's go and switch sides. 10:50 Put that leg down. Now pick the other leg up. 10:55 Okay, and pull it back. 10:57 As we deal with him in here, 10:59 you just really doesn't want to go 11:00 any further than that. 11:04 So we just work with where it's at, 11:08 and then we try and improve that. 11:09 Another thing we can do. 11:11 Okay, go and relax. 11:12 Okay, push against my hand. 11:16 Okay, now relax. 11:19 By doing that, I can bring it back a little bit more. 11:21 Hold, okay. 11:22 Push, now just relax. 11:24 Now don't push back, just relax. 11:26 You see I'm bringing it back even further. 11:28 Okay. Go against me again, and now relax. 11:36 Okay, well, that's called 11:38 proprioceptive neuromuscular facilitation. 11:41 Say that fives times fast. 11:44 And what I am doing there is 11:45 just making its muscles contract 11:47 and then having him relax, 11:49 and then I can move him little bit further. 11:50 And that can be used for lot of joints 11:52 to start getting mobility back. 11:54 A lot of times people have a misconception. 11:57 They think if you develop a lot of muscle, 11:59 you become muscle bound and you can't move. 12:01 Well, the reality is what happens is 12:03 when people don't exercise or don't do anything, 12:06 that's when their restriction happens 12:07 and they can't move very well. 12:09 So the more we can get you moving, 12:11 the better off we are. 12:13 At personal training facility 12:15 that I am a co-owner of called Fit-In-15. 12:18 We work with people all the time 12:20 who are in situations like this, 12:21 and get them moving. 12:23 It's amazing to see how much transformation there is 12:26 in a very short period of time. 12:28 Okay? Okay. 12:30 So keep moving. 12:32 Yes. 12:33 Now, what I like you do is put your hands 12:35 in your abdomen like this, and you gonna sit back. 12:39 And what you gonna do is you gonna breath out 12:42 and contract over like this. 12:44 And then back, 12:47 blow out and contract. 12:51 Okay, keep doing that. 12:53 Okay, blow out. 12:55 Now it's what... 12:57 what you are trying to accomplish here 12:58 is by trying to draw your abdomen 13:00 in as much as you can. 13:02 So you pull in and then contract forward. 13:05 When people do abdominal training wrong, 13:08 they will push the abdominal wall out 13:11 and it will actually continue to enhance that 13:13 and make it stick out. 13:14 And what people want to do is they want to try 13:16 and draw their abdominal wall in. 13:18 And the best way to do that is by working 13:20 the abdominal muscles to try and get them back 13:22 under control again. 13:24 For men of course, this is the area 13:25 where they want to put body pad on. 13:27 Yes. 13:28 So that complicates a little bit. 13:29 So working that area, 13:31 contract and then extend back, blow out, 13:37 contract and then back... 13:42 contract and then back. 13:46 Okay, can you feel that in your abdomen at all? 13:47 Yes. 13:48 Okay, this will be something, 13:50 it can be a very good thing for you to do 13:51 on the regular basis. 13:53 Again it won't magically make the body fat go away, 13:55 but will start getting some of the tone back 13:57 in your abdominal muscles and helping them hold, 14:00 hold you in. 14:01 And that has so many other effects like 14:03 strengthen your lower back and help you, 14:05 so you have more mobility that way. 14:07 Okay. Okay. 14:09 All right. 14:10 Now what I like you do is to turn like this, 14:13 put your left arm back behind the chair there. 14:16 And put your right arm on the outside of your leg. 14:18 And just try and turn and look as much as you can to the left. 14:22 Look left as if you're trying to see somebody behind you. 14:28 Now, what we are doing is we're just stretching 14:30 and trying to give you somemore range of motion there. 14:34 Okay. Now let's go the other way. 14:36 So put the arm over the chair... 14:41 and look to your right as far as you can. 14:48 All right. 14:50 Another area that the mobility starts be compromised 14:53 especially with seniors is in their neck area, 14:54 I don't know 14:56 if you've experienced that at all. 14:57 Yes. Okay. 14:58 So what we gonna do is to look straight ahead. 15:01 Now I want you to turn your head 15:02 to left as far as you can. 15:06 Okay. Then back to the front. 15:08 Now, let's look to the right as far as we can. 15:13 And back to the front and back to the left. 15:18 Okay, and back to the front and back to the right 15:22 far as you can. 15:24 Okay, we gonna do that one more time. 15:26 Look way left... 15:30 and then back to the front and then to the right. 15:35 Okay, could you feel those muscles working in your neck 15:37 as you do that? 15:39 Okay, now I want you do is to look up, 15:43 and now look down. 15:46 And up and down. 15:52 And up and down. 15:58 Okay. 16:00 Ronnie, what we're gonna do is 16:01 we gonna bring our arms up like this. 16:04 Okay, bend them like at a 90 degree. 16:06 Okay, is that left shoulder normal? 16:08 Okay. 16:11 You just brought me all sorts of fun, didn't you? 16:14 Okay, so this shoulder is... 16:15 Is this the shoulder... 16:17 This is the one that's messed up. 16:18 Okay, okay. 16:20 So we gonna have to work on that just a little bit. 16:21 Okay. Push down against my hand here. 16:25 Okay. And relax. 16:27 There we go. 16:29 Okay, is that better? 16:32 Okay, and relax. 16:35 Okay, do you feel like you have little more motion there now? 16:37 Okay, now what I want you to do, 16:39 is you gonna squeeze your elbows together like that 16:42 and then come back out. 16:43 Okay. 16:44 Squeeze your elbows together, then back out again. 16:49 Okay. Keep going. 16:51 I must sit down and join you. 16:53 Okay, so we go back, then we gonna squeeze together 16:58 and then back out. 17:00 Squeeze together. 17:02 Back out. 17:04 Squeeze together. 17:07 Back out. 17:09 Okay keep going. 17:10 Squeeze it in. 17:13 Okay. Back out. 17:16 Squeeze it in. 17:18 Hold it there, back out. 17:21 Okay, squeeze it in, back out. 17:27 Squeeze it in. 17:29 Okay and back out. 17:31 Okay. 17:32 Go and let your arms down for moment. 17:35 Now, one of the things that Ronnie is experiencing 17:38 is he had some joints replaced. 17:40 And what happens, once you have a joint replaced, 17:44 it's imperative that you move and get things going. 17:47 And I imagine you haven't done a whole lot of movement 17:49 with those joints as if yet. 17:50 Not, not many times. 17:52 Okay, well. 17:53 In the summer time I did. Okay. 17:55 But the important thing is in joints 17:57 we have to go through a full range of motion. 17:59 I know working outside is a good thing to do. 18:01 And I would encourage people to do that as much as possible, 18:04 because then you get sunshine, you get fresh air, 18:07 you'll get lot of the things of God's natural remedies, 18:09 so they're gonna help you feel better, 18:11 but the reality is unless we take our muscles through 18:13 a full range of motion. 18:14 In other words if you're sawing something 18:17 and you only saw this far, 18:18 then pretty soon the restriction is right there 18:21 unless we do the full range of motion 18:22 of that sawing, then it becomes compromised. 18:25 And any time we injure a joint or have something done, 18:28 our natural tenancy is only work within the realm of 18:31 where that restriction now is 18:33 and in order for us to change that, 18:35 we got to push the envelope and trying get those joints 18:39 to work more of a full range of motion. 18:40 Like you saw, soon as I did that 18:42 PNF stretch on your shoulder, 18:44 immediately they start going back in the right spot. 18:47 So with the little bit of time and continued work, 18:49 that's what gonna happen, 18:51 it's going to get better and better. 18:52 Okay, so now we're gonna do is 18:54 we gonna bring our arms up over our head. 18:56 Okay. 18:57 And then you gonna pull down like you're pulling down 18:59 right there and back up. 19:01 Okay, lean back just little bit 19:03 and look up towards the ceiling. 19:05 Okay, pull down. 19:08 Okay, for those at home, you just act like 19:10 you're grabbing a hold of the bar 19:12 and pulling down and squeezing your shoulder blades together, 19:15 or in this case, you can try and push your upper arm 19:18 into the chair as hard as you can. 19:19 Pull down. 19:22 Good. Okay. 19:25 And I'm gonna let go and I want to see 19:26 what your range of motion does. 19:29 Okay, and down. 19:33 Okay, then as soon as I take a hold of it, 19:35 okay, pull down. 19:37 See, I'm able to keep you in the range of motion 19:38 more accurately by holding your arm back. 19:43 And again if you keep exercising, 19:46 you'll be able to do that easily on your own 19:48 because your joint will allow that movement, 19:51 you just got to re-educate the muscles 19:53 that they're gonna do that. 19:59 And let's do three more of them. 20:02 Pull down, squeeze it down, back up, pull it down. 20:08 Squeeze into the chair, back up, pull it down. 20:13 Squeeze it down, back up. Okay. 20:15 Now, I like you to sit up straighter. 20:18 Okay, bring your hips back into the chair more, 20:20 or you're pretty far back over here. 20:21 Okay. Okay. 20:23 Now bring it back up, bring your hands back up, okay. 20:26 Now, lower your hands down. 20:29 Okay, push all the way back up. 20:31 Right up here like that. 20:33 Okay and push. 20:36 And push and push. 20:41 Okay, and push. 20:42 Now we are focusing on the shoulder muscles here. 20:51 When I let go, as you can see, Ronnie, 20:54 immediately this arm wants to flop down here. 20:56 So I'm gonna hold on to you again, 20:58 and keep you in a proper range of motion 21:01 to start encouraging you. 21:04 Encouraging your muscles to work 21:06 in the proper range. 21:08 So I would encourage you as you do this possibly 21:11 to have a family member or somebody or friend 21:14 hold you in a position where you can do 21:16 the range of motion properly. 21:18 So we're encouraging the muscles to work there. 21:26 Okay, and we gonna do three more. 21:33 Okay. 21:34 Now, what am I gonna do is I'm gonna stretch your arm out. 21:42 Okay. We gonna clamp here. 21:43 Now, I want you to push down against my hand. 21:47 Okay, and relax. Okay. 21:50 Now, we're getting little more range of motion. 21:51 Now only push down when I tell you to 21:53 because I'm also trying to stretch you. 21:54 Okay, down. 21:58 And relax. Good. 22:01 See how that's coming along, okay. 22:04 Now let's bring it across your body. 22:07 Let me take control there. 22:08 Come on, just drop the other hand. 22:10 Okay, push against me. 22:14 Okay, and relax. 22:16 Good, and push, and relax. 22:24 Good. Okay. 22:25 Now let's see we gonna do coming this way. 22:28 Okay, that way hurts a little bit. 22:29 That hurts little bit. 22:30 Okay. Okay. 22:32 Sit forward in your chair little more. 22:33 Okay, sit forward. 22:35 Okay. 22:37 The rotator cuff here and that's-- 22:39 I don't know if that's the term you've heard. 22:40 The rotator cuff is made up of four muscles, 22:43 they are the supraspinatus, infraspinatus, terse minor 22:46 and subscapularis. 22:47 Now subscapularis, 22:49 unfortunately for you is up underneath your armpit. 22:52 There is no rotator cuff. 22:54 Oh, yes, they're still. 22:55 They did reverse shoulder surgery. 22:58 Okay. Okay. 23:00 So, see by blocking that one muscle there, 23:03 see now we're bringing it much further back. 23:10 So I'm on there is your subscapularis 23:12 and bringing your shoulder back. 23:15 Okay. 23:17 Now move that shoulder a little bit 23:18 and see how it feels. 23:20 It feel little looser. 23:22 It's loosened in out here, rather in here is tight. 23:25 Okay. 23:27 Okay. 23:29 So you see what happens 23:32 with just some regular movement, 23:34 simple routine and again at our personal training business 23:37 at Fit-In-15. 23:39 I've been doing this with the woman 23:40 who had a partial tear of the rotator cuff. 23:43 And by doing these type of exercises, 23:45 she has dramatically increased her range of motion 23:48 and reduced her pain. 23:49 And as long as the rotator cuff isn't torn all the way through, 23:52 it can heal on its own. 23:53 If it's torn all the way through, 23:55 that's gonna required 23:56 some type of surgical procedure, 23:57 so we are doing pretty well. 23:59 And so we gonna try a couple of other things now, 24:01 while we have a few minutes left. 24:03 We gonna do some simple bicep, tricep exercises. 24:06 I want you to just take your arms down, palms up. 24:09 Okay and just curl your arms up. 24:11 Turn 'em and then back down. 24:14 Turn it, curl it up, turn, back down. 24:19 Turn, curl up, turn, back down. 24:23 Turn, curl up, turn, back down. 24:27 Turn, curl up, turn, back down. 24:31 Turn up, turn down. 24:35 Turn up, turn down. 24:38 We gonna do three more. Turn up, turn, there is one. 24:43 Turn up, turn down. 24:47 Turn up, turn down. 24:50 Now I want you to do is reach out. 24:53 You got to open your hands as much as you can. 24:56 Now squeeze your fist and open 'em up. 24:59 Squeeze down, open up. 25:02 Squeeze down, open up. 25:05 Squeeze down. 25:07 Way open. 25:08 Squeeze down and open. 25:11 Squeeze, open. 25:13 Squeeze, open. 25:16 Squeeze, open. 25:19 Keep doing it. 25:20 Open way wide, squeeze down. 25:25 Okay, now let's turn our arms up, 25:28 and let's do it this way. 25:29 And reach out. 25:31 Squeeze it back, reach out, squeeze back. 25:34 Reach out. 25:36 Squeeze, reach. 25:38 Squeeze, reach. Squeeze, reach. 25:43 Squeeze, reach. 25:45 Squeeze up, reach. 25:47 Squeeze up, reach. 25:50 Three more. 25:51 Out, squeeze, out. 25:54 Squeeze, out. 25:56 One more. Squeeze, out. 25:58 Okay. 25:59 Then we're just gonna finish by doing a rotation like this. 26:02 In out, in out, in, 26:07 trying to turn as much as you can. 26:09 In, out. 26:11 In, out. In, out. 26:15 In, out. 26:18 In, out. In, way out. 26:22 Way in, way out. 26:24 In, out. Two more. 26:26 In, out. 26:29 In, out. Good. 26:31 How that feel? 26:33 Looking stiff and then you can feel it tightening up. 26:36 Okay, okay. 26:40 When it comes to exercise, 26:42 it doesn't matter what it is you are doing 26:45 as long as it's been supervised, 26:47 and you are going through 26:48 a simple range of motion exercises. 26:50 The important thing is get out there, 26:52 whether it's just doing something like this, 26:54 getting to an athletic club, personal trainer, 26:56 physical therapist, whatever it is. 26:59 Getting out there and getting range of motion, 27:01 where it's supervised, 27:02 so you know you are doing something right, 27:04 like with Ronnie. 27:05 If he goes in and just try to do something on his own, 27:09 he might hurt himself, because you are not able to get 27:11 that proper range of motion, 27:12 but you can re-educate the muscles. 27:14 And that's the beauty of it. 27:16 God made us so that our bodies want to regenerate. 27:19 Too often in our life, 27:21 we see degeneration taking place. 27:23 That's why the diseases of today, 27:25 heart disease, cancer, diabetes, hypertension, 27:27 they are all called degenerative diseases. 27:30 But we can start regenerating our bodies 27:33 if we simply take the proper plan, 27:35 to use God's eight natural remedies. 27:38 Exercise being a big part of it, 27:40 to get us going in the right direction. 27:42 Great things can happen. 27:43 I always use the scripture of Philippians 4:13 which says, 27:47 "I can do all things through Christ 27:49 who strengthens me." 27:51 This is Dick Nunez, co-owner of Fit-in-15. 27:55 Saying thank you for joining us on Body & Spirit. 27:58 And we look forward to seeing you next time. 28:00 God bless. |
Revised 2016-05-23