Participants: Joe Carrell, Dee Hilderbrand, Dick Nunez
Series Code: BAS
Program Code: BAS000013
|
00:01 [Disclaimer]
00:14 Depression affect millions of people every day. 00:16 There are things we can do about it with natural exercise. 00:19 Stay tuned next for Body & Spirit! 00:49 Hello, I'm Dick Nunez, Wellness Director for the 00:51 Black Hills Health and Education Center. 00:53 Welcome to Body & Spirit. 00:55 Today we're going to be talking about a topic that 00:56 affects so many people... "Depression"; 00:59 what can we do about it? 01:00 Exercise helps immensely because it changes the 01:03 chemistry of our brain that produces endorphins; 01:05 it can actually take people who feel very 01:08 pessimistic and make them feel optimistic, 01:10 they're doing great things for themselves. 01:11 I remember a man who was ready to kill himself, 01:14 in fact, he was trying to kill himself! 01:16 He decided to do it by running. 01:17 He bought some exercise clothes, 01:18 went to a park and started running. 01:21 He picked out a big tree and when he got to 01:22 that tree he was sure he'd just drop dead! 01:24 Well, he made it to the tree, 01:27 collapsed in a heap 01:28 and after a while he felt better. 01:29 The next day he tried it again! 01:31 And again! 01:33 And again! 01:34 By the end of the week he was well past the tree 01:36 and he was starting to feel better! 01:38 Instead of trying to kill himself he decided to 01:40 start a good healthy exercise program 01:42 and things in his life dramatically improved. 01:44 In the Bible it talks about a peace that passes 01:46 understanding and feeling good about our self and it 01:48 says, "A merry heart doeth well like medicine." 01:51 All those things are extremely important and 01:53 exercise can help that! 01:54 So, I think we're ready so let's get started! 01:58 Helping me out today will be Joe and Dee. 02:03 Thank you! 02:04 And we'll start by warming up. 02:06 Getting the blood circulating. 02:08 So, let's just make some arm circles. 02:11 Remember stretching is not warming up. 02:14 Stretching is simply a way of 02:16 working out flexibility. 02:17 When we do these arm circles you might feel a lot of 02:19 popping and snapping in your shoulders at first. 02:22 As you get into a regular 02:23 exercise program that should diminish. 02:28 Okay let's go the other way now. 02:30 Up and around... 02:34 Let's do seven more! 02:43 And two more! 02:45 Okay now, let's put the arms up. 02:49 The upper arm bone, 02:50 the humorous is parallel to the ground. 02:51 Now we're going to squeeze our elbows in. 02:54 Push out. 02:55 Again, this is jut part of our warm up. 03:00 Muscles that are properly warmed up 03:01 and have a lot of oxygenated blood 03:03 going through them work much better! 03:08 Okay ten more. 03:11 There's 2 03:12 and 3, 03:14 and 4, 03:16 and 5, 03:18 6, 7, 8, 9 03:25 Last one and 10! 03:27 Good. 03:28 Okay we're going to do a very popular or unpopular 03:30 however you look at it, upper body exercise; 03:32 push ups! 03:34 Now there's several ways you can do it, 03:36 you can do it against the wall but since we 03:38 don't have a wall we can't do that here; 03:40 so we're going to do them on the ground. 03:42 You can either do them on your knees 03:43 or just the straight military pushups. 03:45 Okay hit the deck! 03:49 Try and keep the back straight! 03:52 and up and down. 03:53 Now the question always comes, 03:55 how many do we do? 03:56 The answer is; until we're done! 03:57 You don't know how many that might be. 04:00 The idea here is to try to 04:03 get ourselves a little bit fatigued. 04:04 We can see that Dee quickly took the knee position 04:07 where Joe faithfully took 04:09 the military style push up. 04:12 Okay keep going! 04:14 You're doing great! 04:17 Really in exercise the length 04:20 and time of a set is very important. 04:21 So, we'd like the exercise to last 04:24 at least a minute. 04:26 Maybe as much as two minutes. 04:28 Okay keep going! 04:32 Looking good! 04:34 Okay Dee you've got a couple more there! 04:41 Okay ten more Joe! 04:45 Excellent! Good form! 04:50 Five more 04:59 Now we're going to go down part way. 05:00 Both Joe and Dee and hold. 05:04 Hold for ten seconds 05:05 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 05:14 Good! 05:15 Okay up on your feet. 05:17 Now we're going to stretch those muscles out. 05:18 We're gonna reach back and just let it stretch! 05:23 Feel it stretch across the chest 05:25 and bring it across; 05:28 pull the shoulder blades apart. 05:33 Alright we're going to do it again! 05:36 And back. 05:37 Lay back. 05:38 Stretch the chest and bring it across. 05:43 Pull the scapula apart. 05:46 Hold for five more seconds! 05:48 4, 3, 2, 1 05:51 Good, relax! 05:52 Okay Joe, could you get the towels for us please? 06:01 Exercise equipment can be a little "spendy" but most 06:04 people have towels and towels can do a lot of 06:06 great things for us as far as exercise. 06:08 What we're going to do is we're going to grab our 06:10 towel and we're going to act like we're gonna 06:12 tear it in two. Now nobody's done it yet but, 06:14 if you can tear it in two your prize is that 06:16 you get to keep the towel, okay? 06:18 And we're gonna start at the bottom and go up and 06:22 bring it all the way down. 06:25 Up and down. 06:27 While you're doing it keep pulling apart the towel. 06:29 As we pull over we want to 06:32 feel the upper back working. 06:36 The shoulders will be working as we go up. 06:39 The upper back will be working as we come down 06:43 and keep pulling it apart. 06:50 You'll find as we exercise, 06:52 although it may be difficult 06:54 or we may not feel like doing it, 06:56 every time we finish doing it 06:58 we feel good and that starts to carry over 07:00 in to the rest of our life. 07:03 When we start to feel good about how 07:04 we look, how we feel, we start 07:05 carrying ourselves with better posture. 07:10 Our natural response is to have these endorphins flowing. 07:14 In fact, when somebody gets really fit 07:16 they get endorphins flowing through their body 07:18 just thinking about exercise! 07:20 Okay now let's come up to the top again 07:22 and just hold. 07:23 Now we're going to go from side to side. 07:26 Good. 07:27 Okay folks keep going! 07:28 I'm gonna watch and check the form. 07:30 Try to keep the arms as straight as possible. 07:33 You want to feel it in your side as you 07:35 pull over, keep the tension on the towel. 07:38 Remember you're still trying to tear it in two. 07:42 As we keep the tension on you'll get more 07:44 benefit out of it. 07:45 Often times when people have depression they 07:47 don't sleep well. 07:48 When we give them some good workouts they sleep 07:51 cause their body is now worn out. 07:52 You've probably heard the term "nervous energy". 07:54 Well people who are depressed have a lot of that! 07:56 They also have a lot of hopelessness. 07:58 Exercise can help turn that around. 08:02 Okay we're going to go ten more each way. 08:05 Okay let's get synchronized here! 08:10 You look like windshield wipers! 08:12 That's good! 08:14 That's 2, 3 08:18 Good! 08:20 4, 5, 6, 7 08:30 Three more! 08:31 8, 9 08:35 One more time! 08:39 Okay good! 08:40 Let's put the towels down 08:41 and let's stretch those muscles out. 08:43 Arm up over the head, 08:45 lift the elbow and pull. 08:48 You're gonna hold each stretch for about 08:49 10 to 15 seconds. 08:51 Make sure you don't bounce any in this stretch. 08:54 Make it nice and steady. 08:56 5, 4, 3, 2, 1 09:01 Switch! 09:06 Ten more seconds. 09:11 5, 4, 3, 2, 1 09:15 Relax. 09:17 Okay. 09:19 Now we're gonna work some shoulders 09:20 and the way we're going to do that is; 09:22 we're going to put our arms out straight 09:23 and we're gonna draw small circles. 09:25 You feel the rotation around the scapula. 09:27 Now let's make it a little bit larger. 09:29 Now, we're gonna make the circle smaller again. 09:35 Now larger! 09:36 You should feel your scapula as you 09:37 do this as well -that's your shoulder blades. 09:40 Okay and smaller. 09:41 Keep your arms straight and keep your arms 09:43 level as well and parallel to the ground. 09:45 Okay, reverse it and go in the other direction. 09:48 Exercise also helps us to deal with stress hormones 09:52 so they don't affect us near as badly 09:54 as they might otherwise. 09:55 Also, when we start to get a lot of 09:57 fatty acids released through 09:58 the fighter flight syndrome; 10:01 by doing exercise we burn those fatty acids. 10:05 Okay now larger again. 10:11 And smaller. 10:13 And larger. 10:18 And smaller. 10:19 Also, a good nutrition program has been found 10:21 to be very helpful. 10:23 Go the other way. 10:24 If you have a lower protein diet you finally 10:27 get more triptophan to the brain 10:29 which will produce more serotonin 10:30 which will give us a calming effect. 10:33 Okay now let's go larger! 10:36 And small! 10:38 Reverse it again! 10:40 And reverse it again! 10:41 By reversing directions and sizes we change 10:44 the stimulation on the shoulders 10:46 and make it a more intense effort. 10:48 Okay back again. 10:51 And reverse it again. 10:53 Now larger. 10:56 Now smaller. 10:59 Tight! 11:01 Keep the palms down. 11:02 Palms should be facing the floor at all times. 11:04 And larger. 11:07 Now smaller. 11:08 How we doing back there? 11:09 You starting to feel the shoulders yet? 11:11 Okay, good. Good! 11:12 Okay back. 11:14 And forward again. 11:15 And we're just about ready to do a hold... 11:18 Okay let's put the arms out totally straight 11:21 and we're gonna hold that for 30 seconds! 11:25 Now the beauty of this is; 11:26 it's gonna feel really good when you put them down! 11:28 So it will give you a good affect of how exercise 11:30 will help because right now, you're starting 11:33 to feel a little depressed and stressed. 11:35 Once we put those arms down we're gonna feel good! 11:37 Fifteen more seconds. 11:40 Now we're down to 11:41 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 11:50 Relax! 11:51 Oh doesn't that feel good? 11:53 Right there in the shoulders! 11:55 Okay let's roll them around. 11:57 This will stretch it out a little bit 11:59 but it will also bring the trapezius into play. 12:02 The trapezius is an area 12:03 where we carry a lot of stress 12:05 and stress can lead to depression. 12:09 We can relieve some of that by keeping 12:11 those muscles tone and fit. 12:13 And the best way to relax a muscle is 12:15 to fatigue it first. 12:20 Okay let's do ten more. 12:21 Up and around. 12:23 There's 1, 12:24 and 2, 12:25 and 3, 12:27 and 4 12:28 good! 5, 12:30 6, 7, 8, 9 12:35 And one more time! 12:36 10 12:37 Now let's just shrug straight up and back down. 12:41 When we start developing that forward head tilt 12:44 due to improper strength in our upper back area; 12:47 it puts pressure on the nerves! 12:50 If you keep those muscles relaxed 12:52 the nerves will have a better flow of energy 12:54 throughout the body and that's what we want. 12:58 Okay and ten more. 13:01 1 and 2 13:03 and 3, 4, 13:06 5, 6, 7, 8, 9 13:13 and one more time! 13:15 10 13:16 Good! 13:17 Let's turn our head to the side; 13:19 and turn, 13:21 and turn, 13:24 and turn! 13:26 Good! 13:27 Okay now we're going to stretch the shoulders. 13:28 We're going to bring an arm across the body. 13:30 Get a hold of the elbow and pull. 13:36 Ten more seconds. 13:39 Steady pull! 13:40 5, 4, 3, 2, 1 13:45 Switch! 13:53 Ten more seconds! 13:57 Hold. 13:58 Five more seconds. 14:00 1, 2, 3, 4, 14:03 and 5 14:05 good! 14:06 Let's pick our towels back up. 14:09 we're going to drape them over 14:11 the thumb side of our wrist. 14:13 We're going to grab underneath 14:15 and we're going to be doing curls. 14:17 Up and down. 14:18 Okay and we're going to do 20 of them. 14:20 The important thing on this is we want to 14:22 try to get a full range of motion. 14:24 So you want to come all the way down and all the way up. 14:26 Good. 14:27 You give yourself the resistance with the towel. 14:29 Excellent! 14:31 Good! 14:36 The harder you pull against 14:38 the more benefits you'll get. 14:40 But take it at your own pace! 14:45 If you're really intense and you've been working at 14:48 it a long time, you can turn this into a tug of 14:51 war with yourself and make it real hard. 14:57 For those battling depression I wouldn't suggest that 14:59 -I would suggest just getting a good range of motion. 15:02 Get a good exercise effect! 15:03 Feel that blood stimulated throughout the body 15:06 and that will do what we're looking to do here. 15:09 Let's go five more! 15:13 There's 2, 15:15 and 3, 15:17 and 4, 15:18 one more time; 15:20 And 5! 15:21 Okay switch! 15:24 Okay and lets take it all the way over your thumb. 15:28 There you go! 15:29 Good! 15:30 Let's go over the thumb side. 15:32 Now, the reason we go over the thumb side 15:35 is the bicep's function is to flex the elbow 15:38 and to supernate (which means turning out). 15:41 So if we hold the towel over the thumb 15:44 then naturally we tend to supernate the wrist. 15:46 If we pull to the inside then it's too easy to go into 15:49 what it's called probenation where we turn it in 15:51 and then we're not getting the full benefit 15:53 of the bicep development. 15:58 Okay, and let's go ten more! 16:01 There's 1, 2 16:03 Good! 16:05 3 16:07 The key component again is full range of motion. 16:10 4, 5, 6 16:15 Good. 16:16 Four more! 16:17 7, 8 16:19 Two more! 16:21 9 16:22 Last one. 16:24 and 10. 16:25 Good. 16:26 Now we're going to take our towels 16:27 and we're gonna pull tight. 16:29 Just about 2 or 3 inches apart. 16:30 Pull it really tight! 16:32 Get the elbows up and in 16:33 and we're gonna tip it 16:35 and we're gonna press down. 16:36 We're gonna bring it back and tip and press down. 16:39 What we're doing is focusing on the tricep muscle 16:42 and keeping a constant tension as we do it. 16:47 Press down. 16:49 Good! 16:50 This has a nice effect with the tricep. 16:53 Again, we can give ourselves some resistance 16:56 with the other hand. 16:57 We should be able to keep a pretty good isometric 17:01 or constant steady tension on the tricep 17:04 even when it isn't going or even 17:07 -Excuse me! 17:08 when it isn't the one we're using. 17:11 Okay, pull! 17:13 Good! 17:18 Okay, let's do ten more each way. 17:24 There's 1 17:27 and 2, 17:31 and 3, 17:32 good! 17:34 4, 17:39 5 good! 17:42 6, 17:45 7, 17:49 and 8 17:50 Two more! 17:53 9 17:54 Last one! 17:56 and 10! 17:57 Now come back to the middle and pull hard as if 17:59 we're trying to tear it in two. 18:01 Keep the palms down. 18:03 Pull it apart 18:04 and you should feel that isometricaly. 18:05 Isometric is resistance without movement. 18:08 You should be able to feel that in the triceps still. 18:11 Pulling it apart! 18:12 We're going to pull for ten more seconds. 18:13 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 18:22 That felt good! 18:24 Okay can you toss those over 18:25 in the chair there please Joe? 18:27 Okay what we're gonna do is 18:29 we're gonna take a few nice, big deep breaths 18:30 and just rest for a moment; before we go into legs. 18:33 Let's take a breath through the nose 18:36 [inhaling] 18:37 and out through the mouth. [exhaling] 18:38 Again, in through the nose [inhaling] 18:41 and out through the mouth. [exhaling] 18:43 One more time! In... [inhaling] 18:46 ...and out. [exhaling] 18:48 Good. 18:49 Now for some fun! 18:50 We're gonna do some squats! 18:51 Squats are one of the best overall body exercisers. 18:53 Dee's already anxiously anticipating them! 18:56 The way we do squats is we have our feet apart 18:58 -a little more than shoulder width, 19:00 we have our toes turned out slightly; 19:02 we cross our arms 19:03 and when we squat down; 19:05 the thing we do not want to do is 19:06 shoot the knees over the feet. 19:08 We want to sit back into the squat. 19:10 And the way we do that is 19:11 we push our gluteus maximus 19:12 or our backside out as if we're trying to sit down 19:15 in to a chair that's about a foot away from us, 19:19 okay? 19:20 So we're going to squat down. 19:21 Push the hips back 19:23 and down, 19:24 and then up slowly. 19:26 Don't lock out! 19:27 Keep the attention on the thighs. 19:29 Back down again. 19:30 Okay we want to keep the chest up. 19:35 Good! 19:36 Backs should be straight as you do this. 19:45 Okay we look like 3 toads going up and down! 19:49 Okay and down 19:52 and down! 19:55 Good! 19:56 And down. 20:00 Keep the tension on the thighs the whole time! 20:07 Okay we're going to do ten more here! 20:11 No problem! 20:13 Feels good! 20:15 Even though doing squats may not be 20:17 the "funest" thing to do; 20:19 it's a great overall workout! 20:20 Works thighs, 20:22 works the buttocks, 20:24 hamstrings... 20:26 Five more times! 20:34 And two more. 20:39 Now we're going to go down and hold for 30 seconds. 20:43 Oh! This is going to feel good! 20:46 5 20:47 Keep it tight! 20:50 There's ten! 20:51 Okay let's try to sink it down a little lower. 20:55 15 20:58 What do you mean no, no? 21:00 20 21:01 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 21:11 That feels good! 21:14 Okay I want you folks to lay down on 21:16 your side there on the floor. 21:18 I'll stay here and catch my breath. 21:21 Okay I want you to grab an ankle, 21:23 preferably your own... 21:25 pull it back and stretch the quadriceps area! 21:32 Okay let's hold it for five more seconds! 21:36 4, 3, 2, 1 21:39 Switch over! 21:42 Turn over to the other side! 21:49 Okay! 21:51 Good steady pull. 21:52 And ten more seconds! 21:56 5, 4, 3, 2, 1 22:01 Good! 22:02 Okay lay down on your backs, 22:04 bend the knees, 22:06 feet on the ground, 22:08 hands behind your neck! 22:09 We're going to do some abdominal training. 22:12 The way we're going to do these is 22:13 we're going to make sure we blow out, 22:15 compress your abdominal wall 22:17 and then try to crunch up! 22:18 Your abdominal muscles only have 22:20 a 4 inch range of motion; 22:21 so we don't need to try to come 22:22 all the way up like the old full sit ups. 22:24 We just need to keep the isolation 22:25 on the abdominal wall. 22:27 When we crunch up we blow out first 22:30 and then try and lift our chin up. 22:31 Like we're trying to touch our chin to the ceiling. 22:34 Okay ready? And go! 22:36 Good! 22:37 Just pump off some reps. 22:40 Okay let's try to get a little more in sequence. 22:42 Okay both of you down. 22:44 Now up and down 22:46 and up, down, 22:48 up, down, 22:50 up, down, 22:52 up. 22:53 Reminds me of when I used to be a PE teacher. 22:55 Good! 22:56 Up 22:57 and down, 22:58 up, 22:59 down. 23:00 Ten more. 23:04 You're probably thinking 23:05 "Yeah right, PE teacher, more like drill sergeant!" 23:07 Right? 23:10 Five more! 23:16 Two more. 23:18 Now we're going to lift the feet off the ground 23:20 and cross at the ankles. 23:22 Keep the knees bent. 23:24 okay and go! 23:25 Up and down 23:26 and up, down, 23:28 up, down. 23:30 Good! 23:31 Keep it going! 23:32 And up, down, 23:33 up, down, 23:35 up, down. 23:37 Good! 23:38 Up, blow out. 23:41 Excellent! 23:42 Keep going! 23:43 Ten more! 23:44 Nice toned abs make us feel good about ourselves! 23:51 Five more! 23:53 1 and 2 23:56 and 3 23:58 and 4 24:00 and 5! 24:01 Legs straight up and we're going to do ten in this position 24:04 if we can get in to position. 24:09 NO? 24:10 Come on up! 24:11 2, 3, 4, 5 24:15 Come on Dee! 24:16 6, 7, 8, 9, 10 24:23 Now lower your legs real slow. 24:25 Slow. Keep them straight! 24:27 Keep them straight! 24:28 There you go! 24:30 Slow, slow, slow. 24:31 Stop. Okay good! 24:32 Good job! 24:34 Okay turn over on your abdomen. 24:38 Okay we're just going to push up on to your hands 24:41 so you can stretch out the abdominal wall. 24:43 Okay just push up from there. 24:45 Go ahead and get up on your hands. 24:48 There we go! 24:49 Keep your hips down. 24:51 Keep your hips down. 24:52 There, that's the way! 24:53 Feel the abdominal wall stretch! 24:58 Okay very good! Up on your feet. 25:02 Come on back here. 25:03 We're going to do some calf raises! 25:04 You're just going to put a hand on my shoulder 25:06 so you can brace yourself 25:09 and you're gonna go up and down on the toes. 25:16 Good. Way up... 25:17 Way down. 25:19 This is an area that is often neglected, 25:22 especially if you walk around in heels. 25:26 Joe you spend a lot of time in high heels, do you? 25:28 Not very much! [jokingly] 25:30 Not very much?! 25:32 Okay we don't want to shorten that Achilles tendon 25:35 because then we could have more of a chance of 25:36 rupturing that on a sudden step off a curb 25:39 or when we do find that we put flats on 25:41 and try and run or jog 25:43 or have to get out of the way of something; 25:45 we certainly wouldn't want our Achilles tendon going. 25:48 Okay ten more! 25:52 I wonder why... 25:54 Up. 25:56 Good! 25:57 Five more! 25:58 1, 2, 3, 4, 26:03 Last one! 26:04 5 26:05 Good! 26:06 Let's stretch those muscles out 26:08 and we're gonna step back. 26:09 Press the heel to the floor. 26:12 You wanna feel it right in the area we're working. 26:14 Right in the calf area! 26:17 Five more seconds! 26:18 4, 3, 2, 1 26:21 And switch! 26:23 You'll find that after we work a muscle 26:24 it feels really good to stretch it! 26:27 It also helps us through that cool down phase. 26:33 When we exercise, 26:34 we're convincing our heart to pump hard; 26:35 and if we all of a sudden just stop; 26:38 it could be pretty detrimental on the heart 26:39 because the muscles help in circulating blood. 26:42 Okay relax! 26:43 Let's put a leg out, 26:45 up on the heel. 26:46 We're going to lean forward into it. 26:47 Now we're going to be stretching the back of the leg. 26:50 You should feel it behind the knee 26:51 and up in the hamstring area. 26:52 Okay let's hold that for five more seconds! 26:54 4, 3, 2, 1 26:57 And switch! 27:02 Again, nice steady hold. 27:04 Five more seconds! 27:06 4, 3, 2, 1 27:09 Good. 27:11 Alright folks, thanks a lot! 27:12 That's it! 27:15 Depression has gripped a lot of people 27:17 and it doesn't have to be as 27:19 incapacitating as it has been. 27:21 We can do things about it! 27:22 Medication has helped a lot of people but there 27:24 are some natural things that we can do as well. 27:27 As far as getting a good diet, 27:29 lots of exercise. 27:30 I've seen people who have been hooked on 27:33 the pills to get them out of their depression; 27:35 actually, get totally off the pills 27:37 and feel great! 27:39 So help is there. 27:40 Do it for the right reason! 27:41 "You can do all things through Christ who 27:43 "strengthens you" 27:44 according to Philippians 4:13 27:45 God bless you! 27:46 We look forward to seeing you next time! |
Revised 2014-12-17