Participants: Dick Nunez, Elora Ford
Series Code: BASA
Program Code: BASA000012
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve
00:06 your health. Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Senior citizen training is very important.
00:17 We would have so much better success keeping
00:19 our seniors out of nursing home, if we can just keep
00:21 them moving, keep their muscles strong active.
00:24 Find out how next on Body and Spirit Aerobics.
00:55 Hello, I am Dick Nunez Wellness Director at
00:57 Black Hills Health and Education Center.
00:59 Welcome to Body and Spirit Aerobics.
01:02 Often times training seniors can be very challenging
01:04 because it's hard to get them moving.
01:05 But today we're gonna go over couple different
01:07 types of routines that seniors can do to stay strong,
01:11 fit, and healthy. We want them to stay as self
01:14 sufficient as possible for as along as possible.
01:16 I know that's what they want as well and we never
01:19 none of us want to get to a place where it's hard
01:21 to remembrance and so forth and by getting
01:22 good regular exercise keeping that brain well oxidative,
01:25 we can self keep ourselves young and fit for much
01:28 longer time period. Alright, I believe we're ready to get
01:31 started. Helping me out today is an old friend
01:34 of 3ABN mom Ford. So, come on out and we will get going.
01:40 We're gonna sit down in chairs assuming that
01:43 some will have trouble getting around.
01:45 But we're gonna get a good workout anyway.
01:47 Okay, we're going to start out by circling the arms up
01:50 and around and getting some blood flowing into our
01:55 upper body. If you're having trouble getting all the way up
02:00 and around do the best you can and you will find the
02:04 more you do this, the better you will get at doing it.
02:13 Okay, let's go back the other way now up and around,
02:16 good, up and around, and up and around.
02:27 It's kind swimming in air and so well I can't swim
02:30 I sink otherwise. Okay, and back around the other way
02:37 again up and around, up and around, up and around,
02:42 good keep it going. And back to the front again,
02:51 up and around, we're using the shoulders to start
02:59 stimulating some aerobic activity here using
03:02 the upper body. Okay, and back the other way again.
03:10 Start to feel those yet, yeah, okay. Okay,
03:15 let's roll the shoulders now, up and around good,
03:19 keep the shoulders working here. And now to the front,
03:32 circling them up, bringing up towards the ears,
03:36 and feel your scapulae region working. Okay, five more
03:45 1, 2, 3, 4, 5, now reverses with the other way and five
04:01 more 1, 2, 3, 4, and 5. Now, back to the front again
04:11 good and five more, okay squeezes your hands together
04:25 in a prayerful position turned them so there
04:29 are turning out, now push out and back and out
04:35 and back and out and back, out, back, out and back
04:43 and out and back and out and back and out and back,
04:50 good 10 more 1, and 2 and 3, 4, 5, 6, 7, 8, 9, 10.
05:10 Now up, and up, and up, and up, and up, and up, and up,
05:24 and up, up, up, up, eight more 1, 2, 3, 4, 5, 6, 7, 8,
05:44 back out to the front and push and out and out, out,
05:51 and out, and out, and out. Push, 10 more 1,
06:01 2, 3, 4, 5, 6, 7, 8, 9, 10, let's do some more circles
06:14 again now up and around, and three more, 1, 2, 3,
06:29 now back the other way, five more 1, 2, 3, 4, 5.
06:44 Now back and five more 1, 2, 3, 4, 5 and back to the
06:59 front again, it was easy at first and 10 more 1, 2, 3,
07:18 4, 5, 6, 7, 8, 9, 10. Alright, let's roll the shoulders,
07:28 roll them. In the upper body, it's more difficult to get
07:35 an aerobic type workout. So, we are having to use the
07:38 shoulder region that's the best we can get as far as
07:41 something is gonna last aerobically for a while.
07:48 And back to the front again and 10 more 1, 2, 3,
08:02 4, 5, 6, 7, 8, 9, 10, elbows into side and we can put the
08:12 arms out and in, keep the elbows in, here we go, good.
08:18 This is an excellent one for the rotator cuff as well,
08:23 good. Alright, doesn't feel too bad so far does it,
08:30 nice change, yeah that's what I thought too.
08:35 Okay, keep it going, good, and out, and out, and out,
08:43 good, out, and out, good job keep it up, good.
08:59 We're gonna try and do that for 50 more seconds
09:03 and then we can have lot yeah we do.
09:05 I think we can get a lot doing great and we're down
09:17 to 30 seconds right now, good. Again we're trying
09:30 to stimulate aerobic action through the shoulder
09:33 region, coming up with different movements to
09:37 keep our body's going, keep our shoulders metabolizing.
09:44 It's a fine line; it's easy to over do it,
09:49 five more seconds. Alright good, let's go back
09:54 to the shoulders shrugs up to the back;
09:57 let's go with the back, and back, and back.
10:12 Okay, arms circles, up and around, okay let's reverse it,
10:35 and reverse it good. 10 more seconds,
10:53 okay and roll the shoulders to the back, back, and back,
11:01 and back, back, back, back, and back, up to front now,
11:07 up to the front good, five more 2, 3, 4, 5,
11:19 okay we're gonna get arms like this and
11:20 we're gonna try and cycle our arms.
11:23 I don't know how long we will last doing this,
11:25 but we give it a war here, that's good.
11:31 It's like riding the bike with the arms, receiving will last
11:36 for one minute, okay. We keep it going, something
11:51 the boxers do a lot, trying to get as much
11:53 aerobic activity in their shoulders they can.
11:58 I feel like I'm in the 15th round now.
12:03 You haven't tried boxing? I'm surprised,
12:05 you tried everything else. Here we go 20 more seconds,
12:22 now we're down to 10, 5, 4, 3, 2, 1,
12:32 okay arms into side let's do the rotator cuff again.
12:41 Good. This is a nice one I like this one,
12:50 even though it's relatively easy, it's excellent helping
12:54 that rotator cuff area, good keep going, good.
13:09 We're left 30 more seconds, good keep it up,
13:22 and we're down to 15 more seconds, 10, 9, 8, 7,
13:33 6, 5, 4, 3, 2, 1, okay arms out straight,
13:42 and if we can reach fist, not quite. Okay hold it steady
13:50 and we are going to try to hold it for a minute
13:54 and then two minutes, oh really, and it isn't the last
13:57 time we're working together. Well, see if we have
14:02 to two minutes after that first one.
14:06 This is a static hold, it's an excellent exercise,
14:10 get the shoulders burning. But while we're holding
14:15 it here even though we're not doing movement right now,
14:19 our shoulders muscles are still have in contract,
14:21 both our arms up and the process of metabolism
14:25 continues on. Mom Ford's pretty good this one though,
14:31 so she always makes me little nervous,
14:33 find out what happens here, almost done with our first
14:37 minute. How we doing, we're doing okay?
14:42 We're doing real well. Oh, oh, that's bad news for me.
14:46 Okay, let's get going into the next minute here.
14:53 Its 10 seconds. I don't know how you manage to hold
14:59 your arms our straight for so long?
15:03 They are very light? They are, that's true,
15:05 mine are heavier but I won't give you that, yes.
15:10 So, maybe you should hold my arms for a while
15:12 and I will hold yours, how would that be?
15:15 Wouldn't last for long! Okay, and there is 30 seconds
15:29 and 25, now we're down to 20. How we're doing?
15:39 We can stop or we got one more? Let's go for another,
15:41 oh, man there she's goes again, okay.
15:51 So for those of you at home, I imagine you may
15:53 have had to put your arms down maybe ones,
15:56 maybe twice, maybe three times by now.
15:58 That's okay keep hanging in there, bringing back up
16:01 as soon as you can. Okay, but we're gonna stop
16:08 after this one, regardless of what you say,
16:10 no matter what I say, no matter you say, right.
16:17 Okay, it's gonna feel good when we put our arms down.
16:21 Now, we're down to our final 30 seconds okay, yes, alright.
16:32 And now it's down to 20 and 15, 14, 13, 12, 11, 10,
16:44 9, 8, 7, 6, 5, 4, 3, 2, 1. Oh! Roll the shoulders
16:56 to the back; feels good when it's done though
17:02 doesn't it? Yeah. Oh, yeah. And three more,
17:17 okay go round the other way. So, you must hold
17:24 your arms out every now and then, no, no, now you
17:29 may be a regular watcher of the show.
17:30 Oh! I'm that too. Okay, well that's good, yes.
17:38 When do I was so fit. It's all your doings.
17:44 You're being very kind. I'm also walking everyday.
17:47 That's good and the old saying, growing older is no
17:53 choice but, aging is no choice but growing older
17:56 optional as ever it is it is. Oh, I haven't heard that.
17:59 You haven't heard that, okay well,
18:00 I think I groove to that anyway. Okay, let's step put
18:03 the legs down and let's change directions in, yeah,
18:07 let the shoulders rest for a little while, shaking
18:09 through that. What we did is basically in aerobic
18:18 workout on the upper body and so now
18:21 we're switching over to the legs and we're gonna give
18:22 some cardio work for this area, and although
18:32 we're not getting out of the chair it can still give
18:35 ourselves some pretty good little overall workout.
18:42 Okay, let's pick it up little bit, good, make sure that
18:51 carpets stamp down nice and tight. So,
18:59 how far do you walk everyday? Well, two miles if
19:02 I'm in a hurry. Two miles if you're in a hurry, wow!
19:07 And how about if you're not in a hurry, then four,
19:10 four miles! Hope by the fishermen, ha, ha,
19:23 okay 30 more seconds. Now we're down to our 15,
19:44 10 9, 8, 7, 6, 5, 4, 3, 2, 1, both legs out straight,
19:55 okay left leg up and right, left, right, left,
20:02 right. Okay, both legs down, left, right, left,
20:06 right, left, try and keep the leg straight, good.
20:14 You will promise your legs are shorter than mine,
20:16 so go up and down quicker than mine doing, right,
20:19 it's sort of balance. Okay, I will count with that,
20:24 okay left, right, left, right, left, right, left, right,
20:28 left, right, are you making me go fast?
20:31 You're giving me than I am to everybody else.
20:38 Okay, okay now pick it up, oh no, alright keep it going,
20:54 good one more minute. Would you do that for one
20:57 more minute? I think. There is 10 seconds and 20
21:12 seconds and 30, and there is 40 and
21:42 we're down to our last 10 9, 8, 7, 6, 5, 4, 3, 2, 1,
21:52 okay stop. How is that? They will get hard? No!
22:07 Okay. No problem, ha? Wow! Okay, let's do this for 30
22:21 more seconds and we're down to 20.
22:42 And 10 9, 8, 7, 6, 5, 4, 3, 2, 1, good cross the leg,
22:54 now switch and switch, switch, switch, switch,
23:01 switch, switch, good, cross, cross, cross, cross, cross,
23:10 cross, cross, cross, cross, cross, cross, cross,
23:18 cross, cross, good. And left, right, left, right, left,
23:28 right, left, right, right, left, right, left, right,
23:38 left, right left, right, left, right, left, right, left,
23:48 right, left, right, left, right, left, right, left, right,
23:55 left, right, 30 more seconds, good there is 10, 15,
24:13 20, last 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, step it out.
24:31 How we're doing, starting to get tired yet?
24:33 Beginning! Beginning, just beginning! Well,
24:36 of course four miles that's a long way. You can done that
24:39 yet, no. Good, keep it up, okay one more minute like
25:00 that and we can start slowing it down and
25:16 we're down to our last 30 five seconds.
25:24 Okay, slow it down little bit, we're down to twenty,
25:39 fifteen, and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, good.
25:54 Okay, fold the hand in front, contract your abdomen
25:58 and lay back, contract and back, contract and back,
26:06 contract and back, contract and back, contract and back,
26:14 contract and back, contract and back, contract and back,
26:22 contract and back, contract and back, contract and back,
26:31 contract and back, contract and back, good keep it up.
26:42 We do for 10 more seconds and five, very good,
26:54 just turn, and turn, let's turn the whole trunk,
27:01 turn, and turn, and turn, and turn, one more time
27:13 each way, and turn, and turn.
27:19 Alright, good job, we're all done. Good.
27:24 As you can see those lots of things you can do,
27:26 if you're senior and you can get arm very well,
27:28 you can do a aerobic exercise. While sitting in a chair
27:31 using both the upper body and your lower body.
27:34 Whenever you're working out do it for right reason, do
27:37 it to train for the Glory of God because then we will
27:40 so truly be blessed in our efforts.
27:42 Remember these scriptures tell us in Philippians 4:13:
27:45 That we can do all things through Christ,
27:48 who strengthens us. God bless you.
27:50 Keep exercising, I hope to see you next time.