Participants: Casio Jones (Host), Frances Clark
Series Code: AFL
Program Code: AFL000009
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00:31 Hello, my name is Casio Jones.
00:32 You are watching Action 4 Life. 00:34 Today, on this program, we are going to cover bone 00:37 fitness, that's right. 00:38 It's going to be a workout for those a little older, 00:41 but are still young at heart. 00:43 But first I want you to check out this story we did 00:45 at a wonderful pool. 00:47 It's about aquatics, but as your checking it out, 00:49 this is a great time to do some nice warm-ups. 00:52 Get some blood flowing through your body so you can 00:54 check out this workout and do with us. 00:55 Check this out! 01:26 Doris, why aquatics, I mean what benefits do you think 01:30 people will get from aquatics. 01:31 I'm a retired nurse, I taught nursing for 26 years. 01:35 Any kind of exercise, especially in the pool, 01:38 in the water, reduces the strain on your joints. 01:41 When we do this class, we do 68 individual exercises. 01:46 68? It doesn't look like it but we do 68. 01:49 You do the head, neck, shoulders down all the way 01:54 down to your feet. 01:55 And your hands we exercise until every exercise we do, 02:01 like when we do the noodle across, you are using your 02:06 hands, your feet, your knees, your hips. 02:09 You are doing all the joints when you are doing that. 02:12 So people don't think they are doing exercise. 02:17 They are really doing them when they are in the water. 02:19 I have people in the water that come in on walker's, 02:23 wheelchairs, canes that come into this class. 02:27 I also have doctors in the area, orthopedic doctors, 02:31 and the local internists that send their patients 02:35 to me to do these exercises. 02:38 Can you remember all those five years a particular 02:42 story that you want to share with others. 02:44 A success story of someone. 02:46 I had a man that came, well we don't have a man now 02:49 in our class, but I had a man. 02:51 You have one today! Well you. 02:54 I had a man that came into my class who had foot drop 02:56 from hip surgery and the doctor sent him. 03:00 He wore a split on his leg. 03:02 He sent him to this class and he did the exercises for 03:06 about six months. 03:08 He was coming to class and his wife said, he was coming 03:10 to his class with his harem and because there was him 03:13 and all these other ladies. 03:15 At that time he was in a wheelchair, and with a cane, 03:22 now he is walking without any kind of equipment. 03:24 It's amazing how the body, how we are so created that 03:28 the body, as long as you are doing action, 03:32 taking action, and you are in a special environment, 03:34 the environment for your special condition, 03:38 find the right environment and start from there. 03:42 He was able to in the pool, to find an environment that 03:45 would enable him to move a little and he became stronger 03:49 and his muscles reprogrammed, and his ability came back. 03:52 Now is living a much better life 03:54 He can walk without a cane. 03:55 I have a lot of ladies who have real bad arthritis. 04:00 Who can't exercise on the land at all. 04:03 Now this class was sponsored by the Arthritis Foundation. 04:09 They took us through training, the Arthritis Foundation, 04:12 and so we basically follow all the Arthritis Foundation 04:16 exercises in the classes. 04:18 So this lady who had arthritis problem, 04:21 what were you saying about that? 04:22 Someone in the class, who fell and broke her hip, is now 04:27 walking with a cane and getting the pool. 04:29 She also Scoliosis, but in the pool in the water, you can 04:33 move so much better and when you get under the water and 04:37 move, and even you do the hand exercises, we do them 04:40 under the water so you have warm water. 04:43 We try to keep the water warm enough for these people. 04:46 So warm water really helps. 04:48 That is awesome. 04:50 Well thank you so much for your time. 04:51 Well you are welcome. 04:53 I'm glad that you are being an ambassador. 04:54 I'm glad you're taking this time encouraging people 04:58 to be active because it is so important. 05:00 You are doing a wonderful job. 05:01 Well thank you! 05:02 Well thank you so much. Your welcome! 05:05 She'll be coming around the mountain when she comes. 05:08 She'll become an around the mountain, 05:10 she'll become an around the mountain, 05:13 she'll be become an around the mountain when she comes. 05:18 Now that was a lot of fun. 05:19 To be honest with you aquatics is one of my 05:21 favorite styles of exercises. 05:23 Now you have to remember this. 05:25 It doesn't matter what 05:26 condition you are in there 05:27 is always something you can do. 05:28 In today's segment we are going to talk 05:30 about bone fitness. 05:31 It is a special type of ball called the Osseo ball 05:34 that was designed to use isometric contractions 05:37 to help with osteoporosis. 05:38 What that is, it is weakening of the bones. 05:40 Now what happens is when you apply some type of 05:43 resistance against your muscles. 05:47 It actually pulls against the bone and makes a very 05:50 minute bone fractures into your bone that causes your 05:53 bone to heal back up and gets it stronger. 05:55 It is strange how things work, but what happens 05:58 is your bones get stronger. 05:59 So I have with me today a special guest and her name 06:04 is Francis, how are you doing Francis? 06:05 I'm doing fine? 06:07 I'm so glad you're here with us today. 06:08 Are you ready to have a good workout today? 06:10 Sure! Alright! 06:12 In case you don't know, Francis is a very familiar face 06:14 around here around 3ABN. 06:16 So if you get a chance to see her, and watch the program, 06:19 and you see that face, you will say, I know that girl. 06:22 That's Francis. Ha! Ha! Ha! 06:24 Okay Francis I'm going to get a chair for you. 06:31 Go ahead and have a seat. 06:32 Go ahead and sit down. 06:36 Like I was saying the OsteoBall is a very unique device. 06:40 It is semi-inflated and a device that you can use for 06:43 isometric contractions against. 06:45 So we are going to do a warm-up with this ball. 06:47 I want you to hold the ball right there Francis. 06:50 We are going to hold it here and push away from your 06:52 body, and bring it back in. 06:54 That's one, again, 2. 06:58 Come back in one more time, 3 and bring it back in. 07:01 Excellent! From there let's take it over your head. 07:03 Were going to go up 1, bring it down. 07:06 Up, 2 and bring it down. 07:10 One more time 3, and bring it down right here. 07:12 Let's put our arms straight out in front of us. 07:14 We are going to turn to our right like this. 07:17 That's 1, and bring it back to the center. 07:19 To the left, that's 1, back to the center again. 07:22 And we go 2, and back to center again. 07:26 And it's 2, and back towards the center. 07:30 Again to the right, 3, and over, 3. 07:35 Good job now we used that as a simple warm-up. 07:38 For those at home who didn't realize that you can 07:40 use this even for a warm-up device. 07:42 Are you ready to get started? Yeah! 07:44 You have been ready for a long time. 07:46 She said yeah, I want to go, she is so excited. 07:48 I want you to hold onto the handles. 07:50 The secret about this device and why it is so unique 07:53 is so cool is it only takes about 10 minutes. 07:56 It is a 10 minute workout and you can get in at least 07:59 twice a week and it shows that the muscle contraction you 08:03 apply, isometric contractions, actually changes and increases 08:06 your bone density. 08:07 It actually gives you strength so you can have more 08:09 strength to walk and maintain your balance, 08:12 which gives you prevention from falling. 08:15 You know what happens if you get falling and hurt 08:18 yourself, if you hurt your hip it's not a good thing. 08:20 A lot of studies have shown it's because a lot of 08:23 strength, so we are going to work on strength. 08:25 I want you to hold onto the handles. 08:27 Elbows to your side like you're doing here. 08:30 We are going to pull apart, push 1, push 2, 08:33 push 3, push 4, push 5. 08:36 Okay lets relax. 08:38 Once again we are going to do this with maintain 08:41 the contraction and hold it and not relax, 08:44 we need to maintain that pressure. 08:45 Let's try it again, are you ready? 08:47 Push 1, say it with me. 08:50 Push 2, push 3, push 4 08:53 push 5, good job and relax. 08:56 1001, 1002, 1003, 1004, and 1005. 09:02 We are going to repeat it one more time, are you ready? 09:04 Push again, push 1, push 2, 09:08 push 3, push 4, push 5 09:12 Good relax again. 09:14 1001, 1002, 1003, 1004, and 1005. 09:21 Now what happens when she was doing the pushing, 09:24 and she was saying push she was actually breathing 09:26 and releasing the pressure so she is not putting 09:29 a lot of strain on her internal organs 09:30 and feel your body straining. 09:32 She was breathing, allowing herself to breathe. 09:34 But what she felt was, this exercise worked on her 09:37 shoulders and outer arm muscles. 09:39 Did you feel it on your arm muscles? Um Hum! 09:40 Now we are going to work on an excise that will work 09:43 on her neck, let me borrow your glasses. 09:46 I don't want you to mess your glasses up 09:48 on this exercise. 09:49 There you go, thank you. 09:51 Now once again we are going to do on this one, 09:53 I'm going to demonstrate first. 09:56 Then I want you to do it. 09:57 We are going to hold the ball right on our forehead. 10:00 We are going to have our head in a neutral position. 10:03 We are not slouching forward, a very neutral position, 10:06 where our ears will line up with our shoulders. 10:08 There is another exercise that we do for proper posture, 10:11 it is called a pelvic tilt. 10:13 How we do a pelvic tilt is actually by squeezing 10:15 your glutes and actually shift your hips 10:18 into a proper alignment. 10:19 So once again I want you to get your neck in proper 10:21 alignment, right there. 10:22 Go ahead and squeeze your glutes and we are going to 10:24 take the ball and put it on our forehead and 10:27 we are going to hold it. 10:28 Push 1, push 2, and continue on like we do. 10:32 Do you want to try that? 10:33 Let's hold it up, bring it up right here, right on 10:37 your forehead and put your arms in front of the ball. 10:40 Open your hands Francis. 10:43 We're going to hug the ball with our hands. 10:44 There you go, here we go. 10:48 Push 1, push 2, push 3, 10:52 push 4, push 5, and relax. 10:55 1001, 1002, 1003, 1004, and 1005. 11:02 Let's do it one more time. 11:03 Let's put it back on your forehead and keep your head 11:06 in a neutral position. 11:08 Push 1, push 2, push 3, 11:12 push 4, push 5, and relax. 11:14 Now where did you feel that? 11:16 Right in your neck, yes. See it worked! 11:22 You did a great job. 11:24 Now we are going to move on and go to the back of our 11:27 neck and work our upper back and the back of the neck. 11:31 A lot of people you see they have a hump. 11:35 They have a name for that hump and I apologize for not 11:39 remembering that name. 11:40 I will have to look it up and post it 11:42 for you guys to see it. 11:43 Well what as you see you find this hump that comes in 11:46 back here, these muscles are weak and your posture is 11:49 leaning forward and you get over development of 11:51 muscles right there. 11:53 So what's a strong upper back you are able to correct 11:55 and have proper posture. 11:56 So this is a posture exercise. 11:58 So we are going to hold behind our head and push our 12:02 head back into it. 12:06 Let's put it in position, bring and your hands up and 12:07 hold onto the straps. 12:08 We are going to go ahead and push. 12:12 Push 1, push 2, push 3 12:16 push 4, and push 5, and relax. 12:22 1001, 1002, 1003, 1004, and 1005. 12:27 Go ahead and push again, push 1, push 2, 12:30 push 3, push 4, and push 5, go ahead and relax. 12:35 1001, 1002, 1003, 1004, and 1005. 12:41 Good job, excellent! 12:44 So Neto did you get that shot? 12:49 I want you to do another exercise. 12:51 Hey Neto come back in on this one. 12:53 We are going to do an abdominal. 12:55 Now this when you are going to have the ball on top of 12:58 your legs and you're going to crush arms like this. 13:04 We are going to crunch in, push down. 13:08 You sure upper body and push down. 13:09 Push 1, push 2, push 3 13:16 push 4, and push 5, and relax. 13:21 1001, 1002, 1003, 1004, and 1005. 13:25 Go ahead and push down again, push 1 13:29 push 2, push 3, push 4, and push 5. 13:34 Go ahead and relax, 13:35 1001, 1002, 1003, 1004, and 1005. 13:40 Now if you look at this exercise, this exercise is 13:43 working her abdominal muscles. 13:44 Also the top of her quadriceps and even her shoulders. 13:47 Did you feel it there? Yep! 13:49 See, she said yeah it works. 13:52 Now we are going to move on and we are going to work 13:54 on our inner thigh muscles. 13:56 These are muscles that involves moving your legs in 13:59 and out, but it is so vital and important for our 14:03 stabilization of our lower body and helps to build the 14:05 ability for our natural walking, climbing upstairs. 14:07 It is so important to have them strong. 14:09 So I want you to do, may I have my glasses there? 14:12 Oh my goodness, your glasses, you poor thing. 14:15 I'm such a bad trainer, there you are Francis. 14:22 For this what I want you to slide forward in your chair 14:26 little bit, scoot yourself down in the chair little bit. 14:30 Towards me, towards me, no forward, a little bit more. 14:37 What we are going to do on this one, open your legs and 14:40 we are going to put the ball in between and we're going 14:43 to squeeze our knees together. 14:46 Let's do our neutral position, and squeeze our glutes. 14:49 Let's push 1, push 2, push 3 14:54 push 4, and push 5, good relax! 14:59 To see how she relaxed and the tension came off the ball? 15:03 Now we are going to push again, are you ready? 15:05 Push, squeeze 1, she is making an isometric contraction, 15:08 push 3, push 4, and push 5, and relax. 15:14 You are doing a great job, you are doing a great job. 15:19 Now we've worked on her inner thighs, we did her neck, 15:23 we did her back, and now we also did her abdominals, 15:27 and we did her inner thighs. 15:28 Now we are going to work on the back of her legs. 15:30 Which is the ham curls. 15:33 I want you to grab the ball, and I'm going to put the 15:36 ball right here and I want you to hold onto the handle. 15:41 We are going to bring this heel into the ball. 15:44 Pull it into the ball, now squeeze, push 1, push 2 15:52 push 3, push 4, and push 5, and relax. 15:58 1001, 1002, 1003, 1004, and 1005. 16:04 Go ahead and squeeze again, push 1, push 2 16:08 push 3, push 4, push 5, and we count again. 16:13 1001, 1002, 1003, 1004, and 1005. 16:19 Now you're probably wondering why are we counting 1000 16:22 for, what we're doing is allowing rest take place 16:24 before we fire the muscles again 16:26 We let your body and your hands 16:27 to relax before you move 16:29 on to another exercise. 16:31 Now we are going to do the other leg because we 16:33 don't want you walking funny, do we? 16:34 No because I walk funny enough. Ha! Ha! Ha! 16:40 Okay lets put this right here in position and we are 16:42 going to put her right here and squeeze back. 16:45 Are you ready to do this again? 16:46 Hold on to the handle and I want you to squeeze. 16:49 Squeeze that leg, push 1, push 2 pull that heel into, 16:53 push 3, push 4, and push 5, excellent relax! 16:59 Now what you really can't see at home, if you cannot see it, 17:02 she is doing a leg curl. 17:03 She is curling her leg into the ball, 17:05 she is curling it in. 17:07 Let's do one more time, push 1, push 2 17:13 push 3, push 4, and push 5, good job, relax. 17:19 Did you feel that in the back of your legs? Yeah! 17:21 Ah, do you see it is working, your having a workout right 17:24 now, how do you feel? I'm feeling okay. 17:29 Well you look just great, I'm almost tempted to let 17:33 everyone at home know how old you are, 17:35 but I'm not going to give away your secret. 17:37 Oh I don't care. 17:40 Well you go ahead and tell them, coming from you 17:41 it is okay, if I say it I get in trouble. 17:43 So how old are you Francis? I'm 88! 17:48 88 years old and you are an active individual aren't you? 17:51 Well yeah pretty much. 17:55 It is important to be active, it doesn't matter how old 17:57 you are you can still be a vital tool for the Lord. 18:00 Do you agree with that? Oh yes! 18:02 Okay, we're going to move on to our next exercise. 18:05 We are going to work on our 18:07 quadriceps, we did our hamstrings. 18:09 Let me show you what we are going to do with this one. 18:14 Normally this exercise can be done with a wall, 18:17 you can push up against the wall, but I am going to be 18:20 the wall for Francis. 18:22 Hold onto the ball and we will position the ball on the 18:26 bottom of your foot, so if the wall is right here, 18:29 I'm the wall. 18:30 She is going to sit up against the wall, 18:32 but I'm going to be the wall today. 18:33 What you are actually going to do is lift your foot off 18:36 the ground and push, lift your toes up. 18:38 Your toes off the ground Francis, right there and push. 18:41 And your heel, and push, push 1, push 2 18:47 push 3, push 4, push 5. 18:51 Now you should have felt that right here on the top. 18:53 That is where I felt it. 18:54 That is where we wanted to feel it. 18:56 Excellent, let's do it again one more time. 18:58 Ready? Push 1, push 2, push 3, 19:03 push 4, push 5, that's excellent! 19:07 Nice one, good job now let's do the other leg. 19:10 Now once again, I was her wall. 19:12 You can use this against the wall, 19:14 but I'm going to be her wall today. 19:16 Let's do it again, ready? 19:20 Push 1, push 2, push 3, 19:23 push 4, push 5 and 19:27 1001, 1002, 1003, 1004, and 1005. 19:31 Okay this is the last one, let's go! 19:36 Push 1, push 2, push 3, 19:43 push 4, push 5 and 19:47 1001, 1002, 1003, 1004, and 1005. 19:54 That is awesome. 19:57 You see it doesn't matter what you're doing, 19:59 it is all about having fun people. 20:01 We have to find ways to make being physically active fun. 20:05 Incorporate it into your life, right Francis? 20:08 Yep! You see I like that. 20:10 We are going to move on to another exercise. 20:12 The next exercise we're going to do is going to focus 20:15 on working our outer thigh muscles. 20:17 Once again I am going to be the wall for Francis. 20:20 Francis, I'm the wall right here and what Francis is going 20:25 to do is push that leg into the wall. 20:27 Just like that, are you ready to get going? Okay! 20:31 Let's push 1, push 2, push 3 20:36 push 4, push 5 and relax. 20:41 1001, 1002, 1003, 1004, and 1005. 20:48 Okay lets push again. 20:49 Push 1, keep your body straight, push 2, 20:52 push 3, push 4, push 5 and 20:57 1001, 1002, 1003, 1004, and 1005. 21:04 Good, I'm coming around the other side. 21:05 And we are going to do it on this side again. 21:08 You can hang onto the handle, there we go. 21:10 Push 1, push 2, push 3, 21:16 push 4, push 5 and 21:19 1001, 1002, 1003, 1004, and 1005. 21:26 This is the last time, less go to work. 21:28 Push 1, push 2, push 3, 21:33 push 4, push 5, good job relax! 21:38 1001, 1002, 1003, 1004, and 1005. 21:44 You've done a great job, let me get you some water. 21:46 Even though you see Francis not really bouncing around, 21:48 or moving around, she is working. 21:50 She want to open that up and get yourself some water? 21:53 Thank you! There you go. You're welcome! 21:56 Once again hydration is so important for your body. 21:59 So take an opportunity and get yourself a bottle. 22:02 If you think you can figure out enough time or 22:05 I always forget to drink my water, get yourself a bottle 22:08 and put it on your desk so that is right in your face. 22:11 If it's in your face, you can remember it all time. 22:13 Let me get that for you, thank you. 22:17 We have one more exercise to do. 22:18 We are going to work our lower leg, our ankles 22:22 and our calves. 22:23 Remember Francis we did this one before. 22:25 We put our foot underneath and your other leg on 22:28 top of the ball. 22:30 Right there, and what she is going to do is she is going 22:34 to push down with her toes on this leg and is going to 22:39 lift her toes up on the other one. 22:41 Are you ready? Let's push down. 22:42 Push 1, push 2, push 3, 22:46 push 4, push 5 and 22:49 1001, 1002, 1003, 1004, and 1005. 22:53 Once again, I'm the wall for her. 22:57 Okay push down again. 22:59 Push 1, push 2, push 3, 23:02 push 4, push 5 and 23:06 1001, 1002, 1003, 1004, and 1005. 23:10 Go ahead and we will switch legs. 23:14 Put that leg down and put that leg under, 23:16 and we will put this leg on top. 23:18 Your left leg you are going to actually lift your toes 23:23 up and you're right foot you are going 23:25 to push your toes down. 23:26 Are you ready? Let's go! 23:28 Push 1, push 2, push 3, 23:30 push 4, push 5 and 23:34 1001, 1002, 1003, 1004, and 1005. 23:41 Here we go last one. 23:43 Push 1, push 2, push 3, 23:46 push 4, push 5 and 23:49 1001, 1002, 1003, 1004, and 1005. 23:56 Okay, we had a great workout and I hope you enjoyed it. 24:00 Come check out this wellness tip. 24:06 Many psychological changes that occur as we grow older 24:09 maybe linked more to a sedentary lifestyle then to aging. 24:18 Improve balance, mobility, strength flexibility, and sleep. 24:26 That's right! It doesn't matter how old or how young you 24:29 are being active is important. 24:31 You can prevent a lot of 24:32 different conditions and 24:33 a lot of diseases. 24:34 It's time right now to do our cool down. 24:36 Francis, there's one exercise I have to show you guys. 24:41 It's one Francis and I were doing earlier. 24:42 We were doing our abdominal exercise, you remember? 24:45 We're going to use OsteoBall this one. 24:47 This is a free exercise. 24:49 This is one of those exercises God has given you and 24:51 we should do much more of it. 24:52 Are you ready? Put your hands on your stomach. 24:55 Are you ready to laugh? It's LAUGHING! 24:59 That's right here we go. 25:00 Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha! 25:03 Ha Ha Ha Ha Ha Ha Ha Ha Ha Ha 25:06 Ha, Ha, Ha, Ha, Ha, Ha, Ha, Ha, Ha, Ha. 25:10 aHa Ha aHa Ha! aHa Ha aHa Ha! aHa Ha! 25:13 aaHa Ha! aaHa Ha! aaHa Ha! aaHa Ha! aaHa Ha! 25:16 Haa! Haa! Haa! Haa! Haa! Haa! Haa! Haa! Haa! Haa! 25:19 Okay what is happening, your saying what's happening to 25:21 these people they are crazy, but what is happening and 25:23 really taking place is when you laugh, and you should do 25:25 a lot, it makes you feel real good. 25:27 You are actually contracting your abdominal muscles and 25:29 getting a workout. 25:30 Isn't that great? 25:31 Isn't that wonderful how God designed us? 25:32 Things we should be doing have double benefits for us. 25:36 We're going to do our cool down and do a little stretch. 25:39 Are you ready to do some stretching?. Yeah! 25:43 I'm going to do it with you and we are going to do it 25:45 right here, I want you to take your arms straight 25:47 across to the side, good. 25:54 Now the other side, I want you to grab your other arm 25:58 on the side, there you go. 26:00 No about like this. Ha! Ha! Ha! Ha! 26:04 That's okay lets try this one instead. 26:08 Let's do this one, let's give ourself a hug. 26:12 Let stretch our back, there you go. 26:14 Okay put your arms out to the side and bend our hands 26:18 straight back, there you go and lift your chest up. 26:22 Keep your head in a neutral position. 26:23 Now I want you to take your head to the side. 26:30 Excellent, now to the other side. 26:35 Now on your chest forward, then all the way to the back. 26:42 Well Francis I had a good time working out with you. 26:45 Did you enjoy yourself? Oh yes, sure! 26:50 I hope you will be able to come back again because I 26:52 have some new exercises that you can do. 26:54 Okay I'm going to close out. 26:56 To eliminate a messy environment we clean 27:00 our homes of dirt buildup. 27:02 Well your body creates waste daily. 27:04 It effectively removes the basic trash but residual buildup 27:10 over time slows your system. 27:12 Drink water, eat God made foods and get into motion 27:16 to help your body cleaning process. 27:19 This is Casio reminding you that action is the key for life. 27:22 It is my prayer that the Lord gives you strength and 27:25 encouragement to take action every day. 27:27 God bless and I'll see you next time, Bye! Bye! |
Revised 2014-12-17