Body and Spirit

Depression

Three Angels Broadcasting Network

Program transcript

Participants: Joe Carrell, Dee Hilderbrand, Dick Nunez

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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!


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Revised 2014-12-17