Participants: Dick Nunez, Becky Garber, Fred Garber
Series Code: BASA
Program Code: BASA000011
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.
00:15 The baby boomer generation is finding out that yes
00:17 indeed, even they can start getting older. So, today
00:20 we're gonna try and focus on that particular group of
00:22 people. So stay tuned for exercising for the baby
00:25 boomers next on Body and Spirit Aerobics.
00:56 Hello, I am Dick Nunez Wellness Director at Black
00:58 Hills Health and Education Center. Welcome
01:00 to Body and Spirit Aerobics.
01:02 Today we're gonna being doing a workout for the
01:04 baby boomer generation. But who is that include,
01:07 usually its considered people born after World War
01:09 II, up until. Well, I don't know about the mid 50's,
01:12 I'm on that tail end of the baby boomers. And we've
01:16 find that, if you stay in good shape, you can have
01:18 a long and healthy life. So, we're gonna get started
01:20 now and helping me out are also couple baby
01:23 boomers Fred and Becky Garber.
01:26 And we're gonna get started with some warming up,
01:27 warms up here. We're gonna press our hands
01:29 together and we're gonna pushup and bring it down
01:34 and up, take a deep breath as you come up. And
01:37 back down, up, breathe in, blow out as you
01:43 comeback down, big breathe in, and then down, and
01:48 then up, and down, and up, and down. Ten more,
01:58 there is one, and 2, and 3, and 4, 5, 6, big breath, 7,
02:20 8, 9, last one. Now, press hard together in the
02:27 middle, press, press, keep pressing, press hard,
02:32 twenty more seconds, press, press, press it, fifteen.
02:41 Now, down to ten, 9, 8, 7, 6, 5, 4, 3, 2, 1, good,
02:53 relax. Alright, we're gonna get our feet apart, bend
02:57 the knees, reach out, pull, contract your shoulder
03:01 blades together. And push them out, contract and
03:07 out, contract and out, contract and out, contract
03:16 and out, contract and out, good, keep it up.
03:24 Ten more, there is 1, and 2, and 3, 4, 5, reach way
03:38 out 6, 7, 8, 9, and 10. Let's get warmed up for our
03:49 Aerobics, step your foot out, lift your toe up,
03:55 press down, up, and down, up, down, up, down, up,
04:04 down, up, 6, up, 7, up, 8, up, 9, up, 10, ten more 1,
04:17 and 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch the feet, and up,
04:37 up, and 3, 4, 5, 6, 7, 8, 9, ten more 1, 2, 3, 4, 5, 6,
05:03 7, 8, 9, 10. Step back, press your heel to the ground,
05:11 now up, and down, up, down, up, down, up, 4, up,
05:20 5, up, 6, up, 7, up, 8, up, 9, up, ten more 1, 2, 3, 4,
05:37 5, 6, 7, 8, 9, 10. Switch over, up, and up, and up,
05:53 up, and up, 6, 7, 8, 9, 10, 11, 12, eight more, 1, 2, 3,
06:11 4, 5, 6, 7, 8. Alright, start our movement now;
06:21 step out, back, center, out, back, center, out, back,
06:30 center, out, back, center, out, back, center, out,
06:38 back, center, out, back, center, out, back, center,
06:46 out, back, center, out, back, center, out, back,
06:53 to the center, out, back, center, out, back, center,
07:01 out, back, center, out, back, center, out, back,
07:08 center, out, back, center, out, back, center, out,
07:16 back, center, out, back, center, out, back, center,
07:24 out, back, center, out, back, center, out, back,
07:31 center. Twenty more seconds, center, out, back,
07:37 center, out, back, center, out, back, center, out,
07:45 back, center, out, back, center, out, back, center,
07:53 out, back, center. Let's start stepping, let's do
07:58 walking motion with first, try and pick the knees up,
08:03 nice and high. Let's get together, good, pick the
08:18 legs up, way up. Okay, let's get the arms movement
08:23 now, good job way up. Now, we're gone anywhere,
08:43 will still get tired. It is nice, when you can get
08:54 outside in God's nature and get lots of fresh air
08:59 and sunshine, while do this as well. It's also
09:03 helpful, when you have somebody in front of you
09:07 each morning say alright it's time to exercise.
09:15 So, you can get the best support for doing together,
09:17 portable TV, is better operated, well outside you
09:20 can do this, good keep it up. Twenty more seconds
09:42 and ten seconds, alright get your jump rope starting.
09:55 There you go. Fred and Becky are accomplished
10:01 jump ropers, so they are gonna take advantage of
10:03 that. Yes, baby boomers you too can be good jump
10:07 ropers. Matter of a little practice, getting going,
10:10 there is no magic age when you start getting old.
10:14 Some people think it's 40, some people think it's 50,
10:17 some 60 Jacqueline hasn't figured it out yet, he's
10:20 about 86, good going. Lots of people when they're
10:27 80's, they're very active and very healthy and do it
10:29 what they want. The famous inventor John Harvey
10:34 Kellogg was active until the age of 92, along the
10:37 way he developed the flicking pasta for cereals,
10:42 keep going, and keep going. Five more seconds,
10:52 good job, okay let's step, step, step, forty five more
11:07 seconds here, then we're gonna get some shoulder
11:09 work and do here. Multiple muscles working will be
11:20 more calories burning, more fat being metabolized.
11:34 Are you ready Fred? Oh! Yeah.
11:36 Are you ready Becky? Yes. Good, now I need to
11:39 figure out, if I'm ready, okay and do 10 more
11:43 seconds. Okay arms out, start to circles, okay
12:04 backwards now and back to the front. And to the
12:22 back, and back to the front, and to the rear, and hold.
12:54 This will stuff, and we're gonna go for one minute.
13:04 Before we got the first ten seconds starts. And there
13:13 is twenty seconds, and we're half way there thirty
13:23 seconds, keep the arms out straight, palms down.
13:27 For those at home, if they have to drop your arms,
13:29 go ahead and do so, and put them back up as soon
13:31 as you can. Fifteen more seconds, 10, 9, 8, 7, 6, 5,
13:48 4, 3, 2, 1, good. Feels good when we put them down,
13:58 but we got keep stepping that keep the fat burning,
14:11 good job. Okay, we're gonna do thirty more seconds,
14:21 and we're gonna find our jump ropes again.
14:25 I think we lost them, did we, you know there is still
14:27 here. Okay, and fifteen more seconds 5, 4, 3, 2, 1.
14:52 Okay, find your jump rope, let's go, almost I lost
14:59 mine. But you guys keep going; now people
15:01 looking, good, good, keep going. Okay, I found
15:25 mine, left foot, right foot, left foot, right foot,
15:45 left foot, right foot, left foot, right foot, left foot,
16:08 right foot, left foot, right foot, left foot, right foot.
16:31 Step it out, doing good, getting in that good fat
16:44 metabolic mode. Okay, let's slow down, go way
16:53 up high again, okay let it left, right, left, right,
16:58 left, right, left, right, left, right, left, right,
17:05 left, right, left, right, left, right, good keep it
17:12 up. Thirty more seconds, pick in the knees up high,
17:28 knee up high, good job. Twenty seconds, 5, 4, 3, 2,
17:53 1, okay let's go elbow to knee, left, right elbow,
17:58 left elbow okay up, up, up, up, up, up. Opposite
18:05 elbow, opposite knee, here we go, we're doing
18:12 good. Thirty seconds, twenty seconds, and down to
18:42 ten 9, 8, 7, 6, 5, 4, 3, 2, and 1. Okay, step we're
18:59 almost done with this part. Because we start cooling
19:01 down here, you know we're having some more fun.
19:13 There is forty seconds, and now we're down to
19:23 thirty, and twenty five, and twenty, 15, 10, 5, 4,
19:49 3, 2, nice and slow, just walk it out, cool down time
19:58 and finish the race and fought the good fight, good.
20:07 Forty five more seconds, nice and easy, nice and
20:09 easy, just walking it out, the walking it out. I think
20:14 those leg muscles help our heart to cool down, down
20:22 to thirty seconds, and twenty five, and twenty,
20:38 fifteen, and ten, 9, 8, 7, 6, 5, 4, 3, 2,1 on your
20:52 backs, your head up this way. Have your knees
20:57 bend, feet on the ground, hands behind your neck,
21:00 punches, ready am I count, up, down, up, down,
21:06 up, down, up, down. Am I count, up, down, okay
21:14 let's both down, okay up, down, up, down, up, down,
21:21 up, down, up, down, up, down, up, down, up, down,
21:31 up, down, up, down, up, down, up, down, up, down,
21:41 up, down, up, down, one more, up, down. Okay,
21:46 feet off the ground, cross with the ankles, okay and
21:50 up, down, up, down, up, down, up, down, up, 5,
22:00 up 6, up 7, up 8, up 9, up 10, up 11, up 12, up 13,
22:15 up 14, up 15, up 16, up 17, up 18, up 19, up 20,
22:28 legs straight up, okay and up, down, up 2, up 3,
22:37 up 4, up 5, up 6, up 7, up 8, up 9, up, 10 more, up,
22:52 1, up, 2 up 3, up 4, up 5, up 6, up 7, up 8, up 9,
23:09 up, 10. Okay, on your hands and knees, facing
23:12 the front. Okay, let's put your left leg out straight,
23:18 and your right arm straight and just hold with there,
23:22 right arm out real straight, good job. This is an
23:27 excellent stretch and hold for the low back. Stretch
23:32 lot of abdominal exercise. Now, we wanna get little
23:34 back stimulation. We're gonna try and hold that for
23:37 one minute, okay you're in twenty seconds into it,
23:45 good, good going. And there is thirty seconds,
23:53 good jobs folks keep holding, good, good,
24:02 forty seconds, forty five and fifty, 1, 2, 3, 4,
24:17 5, 6, 7, 8, 9, 10, excellent switch, right leg back out
24:25 straight, left arm out and hold, hold it. Again we're
24:31 gonna go for one minute, although it's looks simple,
24:34 it really does nice job on the back, hold on for ten
24:39 seconds, good hang in there. Good, keep your arm
24:49 out nice and straight, hold yourself steady, there is
24:57 thirty seconds good job, and we're almost there.
25:03 Thirty five and forty good, forty five, and fifty 1, 2,
25:20 3, 4, 5, 6, 7, 8, 9, 10, okay back on your hands
25:28 and knees, okay I like you the Archer back up,
25:32 like a cat hissing. Here you go, let's hold that
25:35 stretch okay reverse the heads now, there you go
25:44 good job and back up. Like cat hissing, there you
25:49 go and up and hold that, hold it, and back down,
25:58 and up, up, up, up, hold good job, and down.
26:08 And up, good, excellent both of you, and down and
26:18 one more time, up, and down. Okay back up on your
26:30 feet, let's finish up with just some trunk rotation,
26:35 turn to the left, now to the right, and to the left,
26:42 and to the right, and turn, and turn, five more each
26:48 way. There is one, and 2, and 3, and 4, and 5,
27:08 good job. Thanks folks, well done.
27:14 In our society today, the baby boomers are reaching
27:16 senior citizen age. And they're realizing yes
27:19 indeed, they too get older. And often times
27:21 unfortunately, lot of them they feel like they need
27:23 God. But that's a most important thing in our life,
27:26 we need have that close walk with God. Because
27:28 without him, everything else we do in vain.
27:31 It's only for a corruptible crown. That's, we can't
27:33 take with us, but we can, we can dedicate ourselves
27:37 and our character to God and great things to be
27:40 accomplished. Remember what the Bible promise
27:42 says in Philippians 4:13 it tells us: That I can do all
27:45 things, not something but all things through Christ,
27:48 who strengthens us. God bless you and I'm
27:50 look forward to see you next time.