Participants: Becky Garber, Dick Nunez, Fred Garber
Series Code: BASA
Program Code: BASA000007
00:02 The following program is designed to demonstrate
00:04 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.
00:14 Osteoporosis hunts many people and just so affects
00:18 women and it also affects men. Find out how you
00:20 can prevent it next on Body and Spirit Aerobics.
00:52 Hello, this is Dick Nunez, Wellness Director of
00:53 the Black Hills Health and Education Center.
00:56 Welcome to Body and Spirit Aerobics.
00:58 Today as we begin to our workout. We gonna be
00:59 talking about an topic that's very hot today and
01:01 that's osteoporosis, something that people want
01:04 to avoid. We've been misconceived though.
01:07 We think that if we drink milk we are going to
01:10 prevent osteoporosis. Reality is research is
01:13 showing if we drink one glass of milk, we are
01:15 actually going to lose 30 milligrams of calcium
01:17 for each glass that you drink. So what is really
01:20 causing the problem, there are four major reasons.
01:23 Too much protein, too much alcohol and coffee, too
01:26 much pop in diet pop and a big one is lack of
01:30 exercise. Well what you do with your lifestyle is
01:32 gonna be up to you. One of the things that we are
01:34 gonna focus on is how to use exercise to help
01:37 prevent osteoporosis. I believe we are ready to get
01:40 started. Helping me out today will be Fred and
01:43 Garber. Alright, let's just start by loosening up.
01:46 Let's bring the hands up, squeeze and bring down to
01:51 the front and bring it up and around, bring it back
01:54 up together again, and down to the front, and up
01:59 and around, squeeze them together, and then down,
02:05 and around, squeeze, and down, and up and around,
02:13 your hands together and down and up again, squeeze
02:19 together and down. We gonna do 3 more, up and
02:23 around, squeeze together and down, two more, up,
02:29 squeeze and then down, one more time, up, squeeze
02:36 and now down, good. Yes, put the foot on in front
02:40 of us. Okay, we gonna lift up on the toe, press
02:44 down, up and down. Before you do
02:47 cardiovascular exercise, it is very important to
02:50 warm up the muscles of lower extremities. Shin
02:54 point is a very common thing it happens to people
02:58 when they do a lot of exercise without being
03:04 prepared for it. So by doing these warm ups, we get
03:05 the muscles ready to work and will help protect
03:08 them from injury. Five more times, 1, 2, 3, 4, 5.
03:18 Okay, switch, okay, lift the toe up and down, up
03:25 and down, up and down, up, down, up, ten more,
03:32 1 and 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's warm up
03:49 the calf area. Step back. We gonna press up on the
03:53 toe and then down, up and down, up, down, up, down,
04:02 up, down, up, down, up, down, up, down, up 10 more,
04:12 1 and 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch sides.
04:31 Okay, press up on the toe, down, up, up, up, up,
04:41 up, up, up, up, 10 more, 1, 2, 3, 4, 5, 6, 7,
05:01 8, 9, 10, good. Okay, we gonna gently start stepping,
05:10 get ourselves loosened up. For those with
05:13 osteoporosis, you want take it easy, but understand
05:17 the weight bearing exercise is best thing you can
05:20 do help stimulate calcium to stay in the bones.
05:26 Often times people think you can take a magic pill.
05:29 Unlike of those, who think the calcium will make
05:32 their bone stronger as the same as those who would
05:34 take ground up brain matter making him think that's
05:37 going to get smarter or ground up muscles tissue
05:40 think it's gonna make you more muscular. Taking
05:43 calcium to strengthen your bones is about as logical
05:46 as the others. You have to create a need once you
05:49 start regular exercise you gonna be wanting to
05:53 pull calcium into the bone matrix to make them
05:55 stronger instead of leeching it out. All the
05:59 fruits and vegetables have calcium in it. By one
06:02 of the greatest sources I know of is whole sesame
06:05 seeds it's like 1,160 milligrams for half a cup.
06:09 But it should be best to grind them up, otherwise,
06:11 it goes straight through your body. So just stepping
06:15 like this, going for a walk is excellent way of
06:20 preventing osteoporosis and if you already have it,
06:25 it help you for getting any worse and hopefully
06:27 will encourage the bones to start recalcifying.
06:34 Okay, let's pick it up a little bit, like
06:37 bringing the knees up little higher, little bit
06:40 faster. For those at home pace yourself. You can't
06:44 go to the speed that's okay. Do it at your speed
06:47 that you feel comfortable with. We gonna go for 55
06:58 more seconds like this, and we will stretch switching
07:02 it around little bit, and 45 and 40, keep the arms
07:17 swinging loosely, and 30 and 20, and now we are
07:42 down to our last ten, 9, 8, 7, 6, 5, 4, 3, 2, 1,
07:53 okay. We gonna step side to side. Left together,
07:58 right, left, right, left, right, left, right, left,
08:07 right, left, right, left, right, left, right,
08:15 just make our steps bigger now, way out, way out,
08:18 good, way out, way out, good, big steps, okay,
08:34 shorter to back down again. Ten more seconds
08:43 like that, 5, 4, 3, 2, 1, big steps, good, way out.
09:02 We gonna do that for 50 more seconds, way out,
09:12 down to 40 seconds, step out, step out, step, step,
09:18 step, step, step, step down to 30, 20, keep
09:35 stepping, 15, last ten, 9, 8, 7, 6, 5, 4, 3, 2,
09:53 1, okay, back to stepping. Okay, while we doing
10:02 this we gonna turn the palms up like this. Push
10:05 your arms out, and back and out, and back and out,
10:11 back, out, back, out, back, out, back, out,
10:20 back, out, back and out, back and out, and
10:27 back, now up, down, up, down, up, down, up,
10:36 down, up, down, up, down, up, down, up, down,
10:47 up, down, up, down, up, down, up, down, turn
10:55 them over, out and back and out and back, out,
11:02 back, out, back, out, back, out, back, out and
11:09 back, out, back, out, back, out, back, out,
11:18 back, out, back, out, back, now up, back, up,
11:27 back, up, back, up, back, up, back, up, back,
11:37 up, down, up, down, up, down, ten more seconds,
11:44 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, just step, step,
11:57 keep stepping. Okay, I want you to go to jump
12:07 up now, jump. Get your jump ups going there you
12:10 go. Fred and Becky jump up every morning, so
12:16 they are very good at this. You know, without
12:18 the rope. You are there even better they say
12:22 because they never miss when they do at this
12:23 way. Good, keep it up, keep it up. This type of
12:34 exercise is excellent to help prevent osteoporosis.
12:38 You are bouncing up and down. Also for those at
12:41 home, if you do this on a rebounded that would
12:43 be helpful. High now with the jump rope itself,
12:46 but just by bouncing up and down like this on
12:48 rebounded you gonna be getting good effect from
12:51 the gravitational G-forces as you rebound up
12:53 and down. You still gonna get the benefit right
12:57 here as you go up and down, keep it going folks
13:00 you are doing great. And we go for another 50
13:03 seconds. You are right, you guys are good at
13:07 this. Keep it going, down to 40 seconds, good.
13:22 Now we are down to 30. Good job, and 20, down
13:43 to 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, step it out,
13:54 step, want you have, I let you rest right now,
13:57 we can't, got to keep going, got to keep those
13:59 hearts pumping. For those at home, you can rest
14:03 if you need to and start back up as soon as you
14:05 can. Remember aerobic activity is rhythmic
14:08 movement of a major muscle group. In this case,
14:11 we are using our legs and basically what you
14:13 find is what aerobic programs are doing. We are
14:16 just giving you a modification of the same
14:18 thing now just keeping the lower body going and
14:22 then mixing in some upper body once. We try and
14:25 keep it as simple as possible. You don't just
14:28 have to stare at the screen wondering oh, what
14:29 they were doing. Although, people might be
14:32 doing it anyway, I don't know. I guess running
14:38 in place, people wonder what in the room that
14:40 they are doing. Okay, we are about ready for
14:48 some more. Changes here, put the arms out.
14:52 There we gonna make circles. Stimulating the
14:57 muscles in the upper body, it is also an
14:59 excellent way to help prevent osteoporosis.
15:04 There we go. Good job. Keep turning. Now we go
15:18 like to try and fly. This start taking off,
15:30 really have something going here. 15 seconds,
15:39 keep it going, keep turning it around, keep
15:43 feet going. Okay, now hold them out straight,
15:54 keep stepping and hold up for one minute.
16:10 Hold the arms out straight, palms down.
16:13 You need to drop them at home that's okay.
16:16 Then bring them right back up as soon as you
16:18 can. Down to 30 seconds. Down to 20, 15, 10, 9,
16:45 8, 7, 6, 5, 4, 3, 2, 1, relax. Step out and
16:56 back, together, step out, back, together, step
17:01 out and back, together, out, back, together,
17:08 out, back, together, out, back, together, out,
17:15 back, together, out, back, together, out, back,
17:21 together, out, back, together, out, back,
17:27 together, out, back, together, out, back,
17:33 together, out, back, together, put up and out,
17:41 back, together, out, back, together, out, back,
17:47 together, out, back, together, out, back,
17:53 together, okay. Get your jump ups going again.
17:56 Up and around, good. Okay, keep going.
18:15 Now for some modification we gonna go one leg
18:17 at a time. Ready left, right, left, right,
18:37 left, right, left, right, left, right, okay,
19:05 together, keep going, keep going, keep going,
19:08 keep going. 40 more seconds, good, keep it up.
19:22 Down to our last 30, keep those arms going,
19:29 keep the toes come up to the ground, good.
19:33 Down to 20, 15, and 10, 9, 8, 7, 6, 5, 4, 3, 2,
19:51 1, step it out. We are going ahead towards our
19:58 cool down. It's probably a good news, right,
20:02 good news, okay. Listen to gospel message that
20:11 is still good news. Okay, we gonna go 30 more
20:23 seconds with this pace, and we gonna slow it
20:25 down a notch. Down to 15, 10, 9, 8, 7, 6, 5, 4,
20:51 3, 2, 1, slow down. Now we are just walking,
20:56 just walking. Good. We're slowing down, letting
21:15 our heart rates come back to a slower rate, and
21:18 using our muscles to help that cool down
21:21 process. You never want to stop suddenly when
21:25 you doing hard aerobic exercise as it puts a
21:28 lot of demand on your heart. Down to 15, 10, 9,
21:45 8, 7, 6, 5, 4, 3, 2, 1, good, okay, let's
21:54 stretch calves out. Hold steady, ten more
22:03 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch,
22:17 let's down and hold for 10 more seconds, 1, 2,
22:27 3, 4, 5, 6, 7, 8, 9, 10. Step out to the side.
22:37 Stretch the inside of your thigh and hold that.
22:44 Ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9,
22:55 10. Switch sides, hold, ten more seconds, 1, 2,
23:09 3, 4, 5, 6, 7, 8, 9, and 10.
23:17 Bring our arms up, bring our shoulder blades
23:20 together, try and squeeze them as hard as you
23:23 can. Squeeze together, squeeze together, and
23:30 now let's pull them out as far as we can, reach
23:32 across, pull your shoulder blades apart.
23:38 Now bring them back together again. Squeeze,
23:42 squeeze, squeezing, and now across and now back
23:53 again, squeeze your shoulder blades together,
23:58 chest up, squeeze back and now across, way
24:03 across and then back and squeeze together,
24:10 squeeze them together in about and across.
24:19 Okay, let's roll the shoulders up and around,
24:22 way, up and around, up, and up, and up, and up,
24:31 and up, and up, two more, up and up. Now the
24:36 other way, up and around, 1 and 2 and 3, 4, 5,
24:46 6, 7, 8, 9, 10. Turn your head to the side and
24:55 turn, and turn, and turn. Look up to the
25:03 ceiling, down to the floor, and up to the
25:07 ceiling, and down to the floor, hands behind
25:12 your back, contract your abdomen, bend over,
25:17 up and lay back, contract, over, up and back,
25:25 contract, over, up and back, contract, over, up
25:35 and back, contract, over, up and back,
25:41 contract, over, up and back, contract, over, up
25:49 and back, contract, over, up and back, Ten
25:55 more, over, up, here is 1, contract, over, up,
26:03 here is 2, contract, over, up, 3, contract,
26:10 over, up, here is 4, contract, over, up, 5,
26:18 contract, over, up, 6, contract, over, up, 7,
26:26 contract, over, up, 8, two more, contract,
26:32 over, 9, one more, contract, over, up and 10,
26:39 alright. Let's rotate, and turn and turn, turn,
26:50 turn, turn, and turn, and turn, two more times,
26:58 turn, turn, turn, and turn, good. That's it.
27:07 Thanks a lot folks. You're not be deceived by
27:13 people trying to convince you. You need to
27:15 spend lots of money on various supplements for
27:17 osteoporosis. God do not make a mistake in
27:20 creating people and the good news here is the
27:23 same as salvation it's free. Just by following
27:26 a good lifestyle, getting regular exercise,
27:28 drink lots of water, reducing your protein
27:30 content, eating more vegetarian type diet and
27:33 isn't drinking milk is gonna cure your
27:35 osteoporosis but getting in good lifestyle with
27:38 regular exercise and claming the promises of
27:40 God. Remember if you have a sad heart it will
27:43 dry the bones. But you can do all things
27:45 through Christ to strengthen you, according
27:47 to Philippians 4:13. God bless you.
27:50 I'm looking forward to see you next time.