Participants: Ted Arview, Dick Nunez
Series Code: BAS
Program Code: BAS000009
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00:01 [Disclaimer]
00:13 Stay tuned for Body & Spirit! 00:15 Today we're going to talk about 00:16 "Strength Training for Seniors." 00:45 Hello I'm Dick Nunez Wellness Director for 00:47 Black Hills Health and Education Center. 00:49 Welcome to Body & Spirit! 00:52 Today we're gonna talk about 00:53 "Strength Training for Seniors". 00:55 Often times we think 00:56 as we get older it's a good excuse 00:58 not to do anything. 01:00 When we look in the Bible 01:01 it says in Proverbs 20 verse 29 that, 01:04 "The glory of a young man is his strength 01:05 "but the glory of an old man is his gray hair." 01:07 So there's nothing with getting older. 01:09 There's nothing wrong with looking distinguished. 01:11 But, we don't have to get weak while we're doing it! 01:13 We can keep a strong and healthy body. 01:15 Many times people end up in nursing homes simply 01:17 because they haven't taken care of themselves. 01:20 They've let their body get weak 01:22 and they can't do the things they want to do. 01:24 We find that the average person over the age of 75, 01:27 2/3 of all women and 4 of all men, 01:31 can no longer lift ten pounds. 01:32 That means it's very difficult 01:34 to carry their own groceries. 01:35 They can't pick up grandchildren! 01:36 It becomes very frustrating because 01:38 they can't take care of themselves anymore. 01:39 But there is good news because when people do work out 01:42 on a regular basis, even if they're in a nursing home, 01:44 they find that they can end up walking out of 01:47 a nursing home not because they escaped but 01:48 simply because now they can take care of themselves. 01:50 So we're going to talk about what we can do 01:52 to make sure we can stay strong through our years. 01:56 So if we're ready; let's get started! 01:58 Helping me today is Ted! 02:03 Put that over there Ted and we'll get started here. 02:08 Okay, we're gonna start by loosening up! 02:11 We're gonna just swing the arms around like this. 02:19 Well Ted you definitely fit in the beauty 02:21 of an older man with the nice gray hair there! 02:24 I'm envious of that nice full head of hair though! 02:30 It doesn't say anything about men losing their hair; 02:33 I don't know where we fall in. 02:35 Some turn loose, some turn gray! 02:37 Some turn loose... Okay! 02:38 [chuckling] 02:40 Okay let's go the other way now. 02:44 Swing those around. 02:49 This is just to loosen our bodies up 02:51 and get them ready for what is about to come. 02:55 So we'll do five more here. 03:01 And two more. 03:03 Okay good! 03:05 Okay now the title of this is "Strength Training". 03:07 Seniors can work out for strength! 03:09 But we also want to take into consideration 03:11 that often times as we start to get a little older; 03:14 we also may need to 03:15 take a little pace in between the exercises. 03:17 So we're going to try to do this in two ways. 03:19 We're going to try to make it so we can get stronger 03:21 but also, we wanna make sure it's a safe 03:23 exercise routine for you. 03:24 So we'll be taking a little bit of time between exercise 03:26 to make sure we get plenty of air, get rest, 03:30 let the heart slow down a little bit 03:32 so we stay safe. 03:33 Remember, strength training is not aerobic training. 03:35 Aerobic sustains a heart rate where strength training 03:39 your heart rate will go up but then we need to 03:41 bring down a little bit too. 03:42 So we're going to start by putting ourselves 03:44 in a prayerful position here. 03:46 Pray that we'll get through this without any problems! 03:48 It's a good way to start working the chest. 03:51 We're gonna push real hard. 03:53 We're gonna rotate our hands 03:56 and we're gonna push out. 03:58 Then we're gonna pull back. 04:01 And push out. 04:03 And pull back. 04:05 Now we're thinking about the chest as we're doing this. 04:09 Okay and go ahead and keep going. 04:11 Go ahead and keep going. 04:12 Now if I was to come to you 04:13 I shouldn't be able to pull your hands apart. 04:15 There you go! Okay. 04:18 Pull back 04:19 Good. 04:20 You want to stay like that the whole time! 04:22 We're focusing on the chest muscles here. 04:26 Okay even when you get out to the very end. 04:30 Good. 04:31 Good. 04:32 Ted's got good strong arms! 04:33 I can tell he's been doing 04:35 some stuff with his arms over the years. 04:37 Okay we're gonna keep going here. 04:40 Let's do ten more of those Ted! 04:43 Keeping that pressure on the whole time 04:45 as we do this exercise! 04:47 The harder we push the more we get out of it! 04:53 And we're going five more times. 04:59 So many aspects of exercise! 05:01 The reason why people have problems is 05:03 simply because they have inactivity 05:05 and this will help you to start 05:07 bringing some rejuvenation in to your life. 05:10 Okay now let's bring them up like this 05:12 and we're gonna cross over. 05:17 I have a philosophy Ted and that's when we feel 05:19 strong we feel young! 05:21 When we feel weak we feel old. 05:24 So, if it's hard to get around we feel like 05:26 "oh I'm getting so old" 05:28 but if we bounce out of bed 05:29 or jump off a chair... 05:30 ...(Well we don't want to "jump" off a chair)... 05:32 ...Jump out of a chair then we feel young! 05:40 Okay let's just do two more here! 05:45 Okay good! 05:46 Now what we're gonna do is just reach back here Ted 05:49 and we're gonna stretch those muscles out. 05:52 Feel that chest stretch! 05:54 Now we're going to bring it across 05:56 and you're gonna roll your shoulder blades forward 05:59 as much as you can 06:00 and give yourself a nice bear hug there! 06:05 Okay and back again! 06:09 Feel that stretch... 06:13 ...and cross. 06:16 Pull the scapula apart. 06:21 Okay let's relax. 06:22 Alright Ted if you want to go get us some towels! 06:26 During our program 06:27 we try to make it as simple as possible 06:28 instead of getting a lot of fancy exercise equipment 06:31 we use towels. 06:33 Also, what we're going to do is; 06:35 We're going to sit down on our chairs here 06:37 and we're gonna take our towel and you're going to act 06:40 like you want to tear it in two. 06:42 So we're pulling it apart. 06:43 and you want to bring it up over the head. 06:45 Stretch back and then pull it back forward again. 06:49 So back, 06:50 stretch, 06:52 right down again. 06:54 Good! 06:55 The whole time we're pulling the towel hard. 07:00 This is going to be working on our shoulders, 07:02 on our upper back, 07:04 the muscles of the rotator cuff. 07:07 We find that as people start to get older 07:11 they start to atrophy. 07:13 So a typical male by the time he's 70 years old 07:17 he's going to have lost 40% of his muscle mass 07:21 and 30% of his strength. 07:23 That's all due to inactivity. 07:30 The body does age obviously. 07:31 But we can certainly slow down 07:33 how fast we lose the muscle. 07:38 Okay just go ahead and sit down there Ted 07:41 and just relax for a moment. 07:43 Get some nice deep breaths. 07:46 In through the nose, 07:48 expand the ribcage, 07:49 out through the mouth. 07:52 Breathing is an important part of overall physical fitness. 07:55 Getting good fresh air into the body... 07:58 If you live in an area where you get lots of good, 08:01 clean air, that's great! 08:03 If you don't, 08:04 then you'll have to do the best that you can. 08:05 But breathing, learning how to expand that rib cage... 08:12 ...very important! Okay? 08:14 Let's put the arms up over the head. 08:16 Now we're going to go from side to side. 08:18 Once again, we're working the upper back area 08:21 as we do this. 08:23 A lot of people can be active all through their life 08:26 doing carpentry 08:28 or brick laying and so forth. 08:29 But, when they're 20 years old 08:30 the male only take about a 20% or 50% of their strength 08:33 to do the activity they're doing. 08:36 But, as they get older, and as they start to get weaker 08:37 by the time they're 60 years old, 08:40 what used to take only 50% of their strength 08:42 now takes 90% of their strength. 08:44 And they wonder what happened! 08:46 Well, the part of their strength 08:47 that wasn't being used started atrophying. 08:50 The body will start to atrophy after 72 hours! 08:52 So, we want to keep ourselves active 08:55 and physical to avoid that! 08:58 If you want to age yourself quickly, 09:00 just lay around and do nothing for 3 weeks 09:02 and your muscles will age about 20 years. 09:05 We don't want that! Okay, 09:07 Let's do five more! 09:11 There's 1 09:14 and 2 09:17 and 3 09:19 and 4 09:21 One more time! 09:23 And 5 09:25 Good! 09:26 Okay put it down and relax! 09:27 Now, we're going to get some nice deep breaths of air. 09:32 Very important for your exercise program! 09:35 You don't want to go too far or too fast 09:38 because it can have bad consequences. 09:39 And we don't want anybody to put themselves at risk 09:42 when they exercise! 09:44 [taking deep breaths] 09:45 And one more time there... Good! 09:47 Okay and just let your towel relax there. 09:50 We're going to put our arms to the side; 09:52 and we're gonna draw little circles. 09:54 And we'll see if we can avoid 09:56 hitting ourselves here! 10:00 Kinda like a couple of beaters on a mixer here! 10:12 Okay now let's make those circles 10:15 a little bit bigger. 10:17 And this is working those shoulders again. 10:20 Okay now let's make the circles smaller. 10:26 Now we want to go bigger. 10:30 For those at home; if you have to put your arms down, 10:34 that's okay! 10:36 Okay let's go small. 10:39 Okay now we're going to reverse it 10:41 and go the other direction! 10:43 Going to start small. 10:46 Now we're going to make them bigger. 10:50 And now small. 10:55 And now big. 10:58 You should be starting to feel that in the shoulders 11:00 a little bit! Okay! 11:01 Now let's just put our arms straight out 11:04 and hold it. 11:05 And we're going to try to hold that 11:06 for 30 seconds if we can! 11:08 One nice thing about this, Ted, is that 11:10 it will feel better once we put our arms down! 11:13 Some people say, "well it feels better after 11:14 "you stop hitting yourself with a hammer too!" 11:16 But the thing I've noticed is that even after you stop... 11:18 -after hitting yourself with a hammer... 11:19 it still hurts for awhile! 11:21 This will. the pain will go away 11:23 pretty quick on this one! 11:24 You're going to start feeling a little lactic acid 11:26 building up when you do this type of exercise. 11:28 That's just a normal metabolic response 11:30 that takes place within the body. 11:32 And we're down to the count. 11:33 I am counting still Ted. 11:35 We have five seconds left to go! 11:37 Okay and relax! 11:39 Good! 11:40 See it feels good when you put them down! 11:42 Doesn't it? 11:43 I'd say! 11:44 Okay let's just get 11:45 a few nice breaths of air again. 11:47 And breath out. 11:49 Nice deep breath... 11:53 Again... [inhaling] 11:56 It feels good to fill those lungs up! 11:59 [inhaling] 12:01 Okay, now stretch the arm out, 12:03 bring it across. 12:06 You want to feel the shoulder stretch. 12:10 Okay, let's hold that for five more seconds. 12:15 Okay now switch it over! 12:20 Remember, we want to pull just enough 12:22 where we feel that muscle wanting to stop. 12:25 It should be a comfortable feeling but yet you also 12:27 want to feel like you're taking it to a range where 12:30 you"re gonna get some benefit. 12:33 Okay now what we're going to do is take an arm up 12:36 over the head and pull it like this. 12:41 Okay and once again, we want to feel it stretch 12:44 in the shoulder area and down through the side. 12:50 Okay and switch! 12:54 Bring it up over your head there Ted! 12:57 Let me help you here... 13:01 Pull this arm back as well. 13:04 There you go! Okay. 13:08 Alright! Go ahead and relax. 13:12 Now stretching also is a way 13:13 that we can keep the body moving 13:16 and keep the blood circulating 13:17 but also, let the heart rest a little bit. 13:20 So, now what we're going to do is take our towel 13:22 and we're going to turn it into an exercise tool! 13:24 We're gonna drape it over the other side. 13:27 Go ahead and drape it the other way 13:29 where you're going to take the towel. 13:31 There you go. 13:32 We're going to use that for resistance. 13:33 Okay go ahead and bring it in between your legs here... 13:36 You want to be bent forward far enough 13:38 that you can straighten your arm out; 13:40 and we're going to curl up and pull back down. 13:43 Curl up and push down. 13:46 So, now we're using the towel 13:49 as an instrument of exercise here. 13:52 We can give ourselves some good 13:54 resistance with the towel. 13:56 Now if you have light dumbbells or if you have an empty 14:01 Clorox jug that you could fill with water or sand 14:04 or something else. 14:05 You can get some benefits there as well 14:08 by doing some exercise with that. 14:11 Okay try to make sure the arm goes all the way 14:12 straight when we do it. 14:14 Good! 14:16 By leaning forward a little bit 14:17 we can maximize that range of motion there. 14:22 Okay. 14:23 We're going to try and do five more here. 14:31 And two more! 14:35 Good! 14:36 Alright let's switch over... 14:39 and we're going to curl up! 14:42 I find it interesting sometimes Ted, 14:43 when I talk to somebody about working out 14:46 and they say, 14:47 "well I don't want to get big and muscular" 14:48 and I say, "well if you can that'd be great!" 14:54 So for those who are seniors; 14:56 I don't think that's going to be your number 14:58 one concern about getting too big 15:00 and too muscular! 15:07 Okay 15:08 Once again we're providing the resistance here. 15:11 You want to try and keep that hand straight up. 15:16 That's why we have the towel 15:17 draped over the thumb side. 15:19 Because the function of the bicep is to curl 15:22 and to what's called supernate 15:24 which is actually to turn the wrist out. 15:30 Okay we're doing five more. 15:36 Two more! 15:40 Okay good. 15:41 Now what we're going to do is 15:42 we're going to sit back in our chair 15:43 and we're gonna bring the towel up over the head 15:45 and we're going to push up like this 15:48 and back down. 15:49 So we're using the resistance to 15:51 bend the arm down and pushing back up. 15:55 So we want to keep that elbow in one spot 15:57 and make it so we can extend that arm all the way out. 16:01 Good! 16:02 Looking good! 16:05 So we want to make sure 16:07 when we finish the exercise 16:08 our right arm wants to be all the way 16:11 to full extension. 16:12 This will work that tricep area! 16:19 Okay we're going to do eight more. 16:21 There's 1, 2, 3, 4, 5 16:30 Good! 6 16:32 two more, 16:34 7, 8 16:36 Okay just set it down. 16:37 Go into rest a second; lets get a few breaths of air. 16:41 [taking deep breaths] 16:45 Even though we're in the midst of an exercise, 16:47 that's okay! 16:48 It's still alright to stop and relax 16:49 before we switch over to the other side. 16:51 Because the main thing is we want to get 16:54 the benefit of the exercise without... 16:55 We don't want to put ourselves at any risk, 16:58 Okay? 16:59 Lets put the other arm up over 17:00 and let's do the other side now. 17:02 Down and up. 17:03 Okay, you're doing left side now; 17:04 Oops! Sorry! Wrong way. 17:06 There you go! 17:07 You might want to bring your hands 17:09 a little bit closer on the towel. 17:11 Okay let me help you here a little bit. 17:13 Okay bring it down; now up all the way! 17:17 There we go! Good! 17:19 Okay! 17:24 You know a lot of times on exercise programs 17:26 as you'll see on television, 17:28 they have a lot of professional 17:30 fitness people in there in their background, 17:33 Well here at 3ABN we're not doing that! 17:35 We're taking people with real problems 17:37 and real situations. 17:39 So, it helps you to see that even though 17:42 we may not do everything perfect the first time; 17:45 that's okay! 17:46 It's alright to be working through situations here 17:49 and if we have to correct form, that's fine! 17:51 So the only way we learn is by trying 17:54 and finding out how we do here. 17:57 Okay five more times... 18:04 Good! 18:05 Three more 18:09 and last one. 18:12 Good! 18:14 Okay relax. 18:15 Okay, again, we're just going to get some air. 18:18 You're starting to perspire a little bit! 18:20 That's good! 18:22 Okay nice full breaths and blow out. 18:25 And again! [inhaling] 18:28 And again! [inhailing] 18:31 We're going to be going into legs here 18:33 in just a moment so we want to make sure 18:35 the heart is relaxed a little bit. 18:37 What people don't realize is 18:38 when we do exercise like this, 18:42 it does stimulate the heart a lot! 18:45 In fact, 18:46 this will actually drive your heart rate higher 18:48 than aerobic exercise will 18:49 but for a short period of time. 18:51 The way a body works is it demands oxygen 18:55 to the muscles that are working. 18:56 When you do that and if it's a very intensive 19:00 exercise, that process where piruvic acid, 19:05 (it gets kind of technical), 19:06 goes into acedyl coenzyme A 19:08 which goes into the crib cycle, 19:10 the piruvic acid becomes another chemical 19:12 called lactic acid and that's what causes 19:14 the burning effect in the muscles. 19:16 A lot of people think that's really bad. 19:18 Well... Not so much! 19:20 It's the body's way of saying STOP! 19:22 But we also find when people do exercise to that point 19:26 it helps their muscles get stronger 19:28 and they get better. 19:29 People often times worry about the 19:31 lactic acid but as soon as you stop; 19:33 the burning subsides 19:35 and the reason why is the lactic acid 19:37 is carried through the body 19:38 and can actually come back again as glucose 19:40 (which is our simplest form of sugar) 19:42 that our body uses for energy. 19:44 So the body is so incredible! 19:46 When people think we're a genetic accident; 19:47 it really amazes me because when 19:50 you study physiology... 19:52 We truly are fearfully 19:53 and wonderfully made! 19:55 Okay let's stand up. 19:56 In fact, first of all, 19:57 why don't we put those towels back over there? 19:58 We won't need those anymore. 20:00 We're going to get into leg training now. 20:02 Leg training can take a big demand on the body 20:05 because those legs are an even larger muscle group 20:06 and they can even call for more lactic acid buildup 20:10 before we actually stop. 20:11 So we're not going to take it too far into that! 20:13 We're going to be doing a squatting motion here 20:14 and we have a chair back here for a couple of reasons. 20:18 First of all to it gives us kind of 20:20 a gage here as to where we're going. 20:21 Also, for any reason you might all of a sudden, 20:23 get weak and collapse you won't land on the floor! 20:26 You've got a chair to sit in. 20:27 Just in case. 20:28 Just in case! 20:29 We're gonna cross the arms; 20:30 and what we're going to do is when we squat down; 20:32 our first motion... 20:33 we're going to push our hips back 20:35 towards the chair. 20:36 Okay. 20:37 Then we're going to come back up. 20:38 We want to try to keep our chest up but 20:40 we're sticking our hips out. 20:41 Now Ted has had a couple of bad back fractures; 20:45 so he's a senior but he also has to be aware of 20:48 his old back because he's got some problems 20:51 down that L1 through L5 area. 20:53 So we're doing squats here but 20:55 we're not squatting down very deeply because 20:57 the further down we go it might put 20:58 a little stress on his back. 21:00 For right now we just want to get 21:02 some good leg stimulation. 21:04 Now, if you can go down further, that's fine but, 21:06 if this is all you can do just a few inches 21:09 this is still going to be better than not. Okay. 21:13 So keep it going! 21:15 Keep the chest up. 21:17 Push the hips back and you should get a good 21:21 effect of training on your hips and your thighs. 21:29 Feeling that alright? 21:30 Yeah! 21:31 Okay! We're going to do ten more! 21:38 That feels alright on your back? 21:40 So far! 21:41 Good! Well we want to keep it that way! 21:43 We don't want all of a sudden for 21:44 you to say, "that hurts"! 21:47 If you squat properly, this is a really safe 21:49 effective exercise for the back as 21:52 long as we don't go down too far. 21:53 Okay let's hold that now. 21:55 We're going to try and hold that for 30 seconds. 21:59 Now the beauty of this, Ted, is 22:00 when 30 seconds are up, 22:01 we get to sit down in the chair. 22:03 Okay, that sounds alright? 22:06 Okay there's 10! 22:08 Remember we want to make sure 22:10 you get a lot of breathing! 22:11 We'll get a nice little rest here 22:13 when we sit back down. 22:15 There's 20 22:17 Ten more seconds! 22:20 6, 5, 4, 3, 2, 1 22:27 Sitting in a chair never felt so good! 22:29 Did it? 22:31 Okay, once again, 22:33 we want to get nice big breaths of air. 22:37 [inhaling] 22:38 Blow out... 22:41 Fill those lungs... 22:42 Not too hard to encourage you breath after 22:44 that exercise, is it? 22:46 For sure! 22:47 Okay! now what we're going to do Ted, is 22:49 stretch out a little bit. 22:50 We're gonna just pull the knee up 22:52 towards the chest. 22:55 This should be a nice comfortable feel 22:57 after what we've done there. 22:58 It doesn't take a lot of strength training 23:00 to make a good benefit. 23:02 In fact, once upon a time I used to spend 23:05 4 hours a day, 7 days a week training. 23:07 Now I only spend about 3 times a week 23:09 for a bout 20 minutes! 23:11 You can get just as much benefit 23:14 doing it in that amount of time! 23:16 In fact, I actually feel I get 23:17 more benefit doing it 3 times a week 23:19 for 20 minutes than I get 23:20 7 days a week for 4 hours! 23:24 When I was doing the 7 days a week 23:25 for 4 hours I was only 20 years old 23:27 and now in my mid 40's, you know, it's a 23:30 whole different thing! 23:35 Okay relax! 23:36 Now let's pull the leg up 23:39 and we're going to pull the leg up 23:41 towards the chest and feel that stretch 23:45 in the hips 23:48 and the back of the leg 23:50 Nice, steady pull. 23:51 We're going to pull back about 23:53 15 seconds, 23:55 We have about five more seconds to go. 24:00 Okay good! 24:02 Now switch to the other side. 24:06 Nice steady pull 24:11 and let's hold that for five more seconds now. 24:19 Okay that's good! 24:21 Alright! What we're going to do now is 24:22 some abdominal training and we'll do it 24:24 from a seated position. 24:27 We're going to put our hands on 24:28 our abdomens and what that will do is 24:30 help us put our mind where our belly is 24:34 just by the mere fact of touch, 24:35 we tend to be able to contract the muscles 24:38 more effectively. 24:39 So what we're gonna do is we're gonna 24:41 blow out as much as we can 24:43 and we're gonna crunch forward. 24:46 Then we're gonna sit back 24:47 and we're gonna lay back as we come 24:50 and feel the abdominal wall stretch 24:52 and blow out and crunch forward. 24:59 Okay, let's keep it going! 25:01 Now for those who do not have back problems 25:04 they can easily do these crunches on the floor. 25:07 It will make them more difficult but 25:11 since Ted has had the back problem 25:14 we can still get a good abdominal affect 25:17 just from sitting in the chair here 25:20 and crunching forward. 25:21 The thing we want to think about is 25:23 compressing the abdominal in. 25:25 That's why we blow out when we come forward. 25:29 As we do that we draw the abdominal in. 25:35 Not too many people I know want to build 25:37 their abdominal out. 25:40 Even though I see a lot of people in 25:42 athletic clubs and gyms who are doing that 25:44 because they put all sorts of weight on. 25:46 They don't focus on the technique of the exercise 25:49 and they're actually extending their abdominal wall out. 25:52 It's a big strong muscular wall. 25:54 It doesn't have a lot of range of motion 25:56 but just it has stability purposes. 25:59 As we're doing this we only have about a 26:00 4 inch range of motion as we're going forward. 26:04 That's all the abdominal does. 26:06 Okay we're gonna do five more here! 26:14 And two more! 26:19 Good. Okay! 26:20 Now we're gonna sit towards the edge of the chair 26:24 and we're gonna turn to the side. 26:26 Now turn 26:30 and turn. 26:33 This exercise allows us to keep 26:35 the flexibility of movement 26:39 and it works those external oblique area. 26:43 People often times are concerned about 26:46 what they call the love handles 26:47 or the fatty deposits on the side. 26:49 We cannot magically stimulate those 26:52 but by good regular exercise 26:54 we get an overall effect that will help 26:56 keep those muscles toned, strong 26:59 and keep our trunk flexible which is very important. 27:02 Okay, we're gonna do three more each way. 27:07 There's 1 27:10 and 2 27:12 and 3 27:14 Good! 27:15 Okay Ted, we're all done! 27:19 There's no reason to let ourselves go 27:21 simply because of the fact we're getting older; 27:23 I remember one time Jack Olane was asked, 27:25 "do you feel like you've added years to your life?" 27:27 And he goes, 27:28 "I don't know but I've added life to my years!" 27:30 All of us can do that! 27:31 Muscles are still responsive even as we get older 27:33 and you'll be amazed how strong you can get 27:36 with a little bit of effort. 27:37 But, remember to do it for the right reasons. 27:40 The Bible says, 27:41 "I can do all things through Christ who strengthens me" 27:43 God bless you and we'll see you next time! |
Revised 2014-12-17