Body and Spirit

More On Diabetes

Three Angels Broadcasting Network

Program transcript

Participants: Randi Brewer, Dick Nunez, John Leaman

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Series Code: BAS

Program Code: BAS000037


00:02 The following program is designed
00:03 to demonstrate simple workouts
00:05 that you can use to improve your health.
00:09 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 One of the number one killers of today is diabetes
00:18 and it constantly is growing.
00:19 But there're things we can do naturally to help prevent it.
00:23 Stay tune for Body and Spirit and find out how.
00:54 Hello, I'm Dick Nunez,
00:55 Wellness Director of the Black Hills
00:57 Health and Education Center.
00:58 Welcome to Body and Spirit.
01:00 Today we're gonna be talking about diabetes.
01:02 I remember when I was back in the athletic club industry,
01:04 I had a man who was a pharmacist
01:06 who worked out with me three times a week.
01:08 When I was getting ready to leave there,
01:09 he said, "I'm really gonna miss you,
01:10 because three times a week,
01:12 my blood sugar never goes up over 120.
01:14 The other days it always goes up over 180
01:16 and I've to take my medication."
01:18 So the days he didn't have to take his medication
01:20 were the days that he worked out.
01:22 So I found very early on that exercise was a great way
01:26 of controlling blood sugar or putting into the blood cells.
01:29 So we're gonna be doing an exercise program
01:31 that's gonna be focusing on strength.
01:33 I've seen people who have been injecting
01:35 two and three times a day for 20 years,
01:37 get off their insulin within a week
01:39 by getting in a good lifestyle program
01:41 which includes proper nutrition,
01:43 but includes exercise.
01:45 And not just walking and aerobic exercise,
01:47 but really stimulating the muscles.
01:49 Nothing demands energy like stressing the muscles.
01:52 So we're gonna do that today.
01:54 Helping me out today will be, Randi and John.
02:00 And we're gonna have a good time today,
02:02 driving glucose into those cells.
02:05 Okay, but first we need to warm up.
02:08 So we're gonna swing the arms around.
02:14 This is just a warm up time.
02:17 Just feel those arms going around.
02:20 Let's go the other way now.
02:26 It's always important to be warmed up
02:28 before you try any strenuous exercise.
02:33 Okay, now we'll just put the arms up.
02:36 We're gonna squeeze together and back out.
02:38 Again this is a warm up.
02:41 And when people have diabetes,
02:42 one of the things you have to be aware of
02:44 is a condition of their heart.
02:46 Because heart disease goes along with diabetes,
02:50 so you want to be careful on how hard you exert here
02:54 or certainly be in contact with your physician
02:57 to know how hard you can go.
02:59 And you should know your own body as well.
03:01 But we're gonna be doing some strength type movements here
03:05 to try and drive glucose into the cells.
03:10 Let's do two more.
03:14 Okay, good. We're ready.
03:16 Hit the deck.
03:18 Down there in push up position
03:20 There are several ways you can do that.
03:22 You can do them against the wall.
03:23 We can do them in what's call
03:24 the women style push-ups on the knees.
03:26 Which looks like Randi has quickly gone to that position
03:30 or we can do the typical military position
03:32 which I see that John has taken.
03:33 Okay, so down and up, good.
03:42 Now there is no magic number of how many we do.
03:44 We just do until we get a good fatigue factor.
03:47 But each repetition is calling for energy.
03:50 Glucose has been converted into ATP
03:52 which is coming into the muscle cells
03:54 for energy purposes as oxygen keeps coming through.
03:57 That process continues on.
03:59 But as we start running into oxygen deprivations,
04:01 some chemical changes start taking place.
04:03 And we'll be building up some lactic acid.
04:06 So keep it going. Good.
04:12 Looks like the end is near.
04:17 See if we can get five more in here.
04:24 And two more.
04:27 Ah, I'm going by John's count.
04:28 You're just doing those little ones, okay.
04:31 Now get back down here, we're not done yet.
04:33 Okay, lower yourself far way down.
04:36 Okay and hold.
04:37 We're gonna hold for 10 seconds.
04:39 This static hold will continue to exhaust the muscles.
04:42 There's five, four, three, two, one, good.
04:49 All right, up on the feet.
04:52 Okay, anytime we work our muscle,
04:54 we wanna stretch out.
04:55 So we're gonna reach back. Feel the chest stretch.
04:59 Bring it across now. Pull the scapula apart.
05:03 When you do this, try and roll your back forward.
05:06 Okay, and back again. Stretch out.
05:11 Hold, and now across
05:14 and pull the shoulder blades apart.
05:19 Okay, good.
05:20 John, if you can get our towels over there.
05:22 We're gonna do some resistance work with those.
05:27 Towels are real effective tools for exercise.
05:31 We're gonna start by just taking our towel
05:33 and pulling it apart.
05:35 And we're gonna come up over the head
05:38 and stretch back and pull it over and up.
05:42 As we go up, we're working some of the shoulder area.
05:45 As we pull it over,
05:46 we wanna work latissimus dorsi,
05:48 which are the muscles that go down
05:50 along the side and meet the arms.
05:55 Good, keep it going.
06:04 People often times think that glucose is a bad thing,
06:07 since diabetes is associated with blood sugar.
06:10 The reality is we need glucose.
06:11 We don't have it, we're in big trouble.
06:13 But the Bible tells us to do it in moderation.
06:15 It talks about in Proverbs,
06:17 that too much honey is not good for us.
06:19 And that's telling us that we wanna be,
06:21 be aware of sugar content.
06:23 But the thing that we need to keep in mind with diabetes
06:25 is most people with adult-onset diabetes
06:28 still produce insulin.
06:29 That's not their problem,
06:30 the insulin is not effective anymore
06:33 of putting glucose into the cells.
06:35 When we do things like exercise,
06:37 we stimulate that action.
06:40 So if you think about that while you're doing it
06:42 and just think good things are happening.
06:44 Metabolizing fat, lowering triglycerides,
06:46 putting glucose into the cells.
06:48 Then it's a little easier
06:49 to push ourselves that little extra bit.
06:52 Okay, and let's do two more. And last one.
06:57 Good, now up over the head again,
06:59 you want to pull over to the side.
07:02 Pull the other way and pull, and pull.
07:09 Good, nice steady movement.
07:14 Okay, let's go 10 more each way.
07:17 There's one, and two,
07:23 and three, and four,
07:30 five, six,
07:35 seven, eight,
07:39 two more, nine and ten, good.
07:46 Okay, let's slip the towel down.
07:49 Now we're gonna stretch those muscles out.
07:51 We're gonna put arm up over the head and pull back.
07:54 Flexibility is important for an overall exercise routine.
07:58 And let's hold that for five more seconds.
08:02 Four, three, two, one, and switch.
08:08 Okay, we'll pull each stretch for about 10 to 15 seconds,
08:13 10 more seconds.
08:14 Nine, eight, seven, six, five,
08:19 four, three, two, one, relax.
08:23 Okay, just let your arms shake out a little bit.
08:26 Okay, let's just take a moment
08:27 to get a couple of nice breaths of air
08:28 in through the nose, fill the lungs,
08:31 out through the mouth.
08:33 Again.
08:38 Remember the diaphragm is a muscle as well
08:41 and we wanna exercise that,
08:42 so you can get a good breath of air.
08:44 Okay, now, we're gonna put the arms out.
08:47 We'll do some arm circles.
08:54 If you start to feel the burning sensation,
08:56 you need to put your arms down.
08:59 And that's fine except for those behind me better not.
09:05 Okay, keep it going. They're smaller now.
09:10 Now let's reverse it.
09:12 While we do the rotation,
09:14 we bring in more muscles in just the deltoids,
09:16 we're bringing the muscles of the rotator calf.
09:20 As we bring more muscles into play,
09:23 that's gonna be more muscles
09:24 that are gonna be demanding oxygenated blood
09:28 and wanting more glucose.
09:31 Okay, keep going.
09:32 Okay, reverse it the other way now.
09:38 And bigger still, now small again.
09:44 Should start feeling it burn just a little bit.
09:47 No, not yet, okay, we'll keep going.
09:51 Okay, reverse the other way.
09:52 Make sure you keep the arms up straight out.
09:57 Keep the hands pointed to the floor.
10:00 Palms of the hands should be down.
10:03 Okay, reverse it again.
10:05 Reverse it.
10:07 Changing direction just emphasizes
10:09 more stimulus to the muscles as we do that.
10:12 Okay, and reverse it again.
10:17 Okay, now we're gonna hold it out straight here, now.
10:23 Pull them out nice and straight, good.
10:29 I'll keep my eye on them back there.
10:32 It's 10 seconds.
10:34 A nice thing about this exercise,
10:35 it always feels good when you put your arms down.
10:38 Not so much fun right now,
10:40 but you'll feel good in just a moment.
10:43 Nine, eight, seven, six, five,
10:48 four, three, two, one, and down, good.
10:53 Okay, let's shrug the shoulders up and around.
10:58 So just tie in the trapezius muscles off the neck area.
11:03 And still gives us little more shoulder stimulus
11:06 as a good cool down for the muscles up there
11:08 which take a pretty heavy beating on that,
11:12 hold, that 30 second hold.
11:17 Okay, up and around.
11:20 Okay, two more.
11:23 Okay, now let's go the other way.
11:30 And five more.
11:38 Okay, shrug up, hold, release,
11:41 and up, and release.
11:44 Good, keep going.
11:52 And let's do eight more.
11:55 It's one, and two,
11:59 three, four, five, six,
12:07 seven, and eight. Good job.
12:10 Okay, stretch your shoulder out bring the arm across.
12:17 I wanna pull to a spot where you feel it.
12:21 But don't overstretch. Five seconds.
12:24 Four, three, two, one and switch.
12:32 And 10 more seconds.
12:34 Nine, eight, seven, six, five,
12:39 four, three, two, one, relax.
12:44 Shake them out.
12:45 Okay, let's get a couple of breaths.
12:49 And again.
12:52 Okay, good. Pick up your towel.
12:56 We're gonna drape the towel
12:57 over our hand on the thumb side.
13:00 And we're gonna reach all the way out.
13:03 We're gonna curl up and back down.
13:06 You control the resistance,
13:07 the important thing is to get a full rang range of motion.
13:11 I'll see how you're doing here. Good.
13:14 Excellent, both of them are in very good form.
13:19 We can't go out on nothing they're both doing so well.
13:25 Good, keep going.
13:30 Okay, and I might do 10 more
13:32 and I'm gonna go out for John.
13:35 They're just a little bit different pace here,
13:37 so we aren't trying to get around 20 repetitions.
13:44 Okay, we're gonna do five more.
13:53 And two more.
13:57 Okay, switch arms.
14:03 It's important you have balance between the muscles.
14:06 Lot of people will have one side
14:08 far more developed than the other.
14:11 Now you can also use weights when you do this.
14:13 That's as good way of doing your curls.
14:15 These towels can be very, very effective.
14:17 In fact, people are always amazed
14:18 that how much stimulus they can give themselves
14:21 just by using a simple hand towel.
14:24 Okay, keep going.
14:31 And let's go 10 more.
14:39 Good, make sure you breathe when you do this.
14:42 Don't hold your breath at all.
14:45 For those at home, if you need to rest, please do.
14:48 Five more. One, and two and three
14:54 and four and five, good.
14:58 We're gonna do an exercise, we call kickbacks.
15:01 And we're gonna do with one arm at a time again.
15:03 We're gonna bend over at the waist.
15:05 We're gonna hold on to our towel,
15:07 let me turn, so you can see me,
15:08 and you gonna push back, and back in.
15:11 Now you need to give yourself enough leeway with your towel
15:13 that you can get your arm all the way out.
15:15 That's the important thing, and then pull back, good.
15:21 Again you're controlling the resistance.
15:23 Keep your elbow up.
15:26 You like to try and keep that humerus
15:28 which is your upper arm bone parallel to the ground.
15:34 Most important thing is getting
15:35 that good contraction of the tricep.
15:39 Good, let's go 10 more.
15:43 Look at hard both ways,
15:45 stand out and then pull back,
15:48 stand out, pull back.
15:49 Resist with your triceps as you pull it back through.
15:53 Five more times.
16:01 One more, good, good.
16:03 Okay, let's switch around,
16:07 and do the left side.
16:12 It's okay, here we go,
16:15 that's excellent, good job.
16:20 Good.
16:27 The harder you go on this,
16:28 the more glucose you're gonna burn.
16:30 But you wanna balance that out.
16:32 You don't wanna go so hard as to over do yourself.
16:37 And after you do resistance workouts,
16:39 your body is actually burning calories for a higher level
16:43 for about the next five to six hours.
16:45 When people do in weight workout,
16:47 they'll feel little jittery or shaky for a while.
16:51 After you're doing aerobic exercise,
16:53 you're gonna be burning fats and burning calories
16:55 for about another hour afterwards.
16:56 So the resistance work is gonna have
16:58 a much greater demand on the body
17:02 than does the aerobic exercise in the long run
17:04 as far as metabolism goes.
17:06 Okay, let's go five more.
17:13 And two more.
17:16 Very good, okay.
17:18 John, you have to put those towel over there,
17:20 we'll get start on our leg exercise.
17:22 Go all the way over to the chair please.
17:25 Okay, let's just get a couple of breaths now.
17:28 In and out, and in and out,
17:34 and one more time.
17:37 Okay, one of the areas that demands a lot of sugar
17:41 to the muscles is when we do legs.
17:43 Nothing stimulates the body like a good leg workout.
17:46 And now so we're gonna have is a good leg workout.
17:49 So let's step a little further forward,
17:51 I wouldn't want you falling off the platform.
17:53 Okay, you're gonna get your feet apart,
17:55 cross your arms across your chest,
17:57 I'm gonna do some squats.
17:59 When you squat down,
18:00 you wanna push your hips back as you squat.
18:03 Okay, go and squat down, just check your form.
18:05 Good, down little deeper Randi,
18:06 okay, now back up and down,
18:10 and up, excellent, beautiful.
18:14 Okay, John has excellent form,
18:17 Randi's is pretty good.
18:18 Keep going, you're doing fine.
18:19 Practice makes prefect, keep going.
18:23 Good.
18:27 John, you look like you've done this before.
18:33 On the depth, we wanna try and get
18:35 to parallel to the ground,
18:36 with the--with the femur, the upper leg bone.
18:42 John is going quite
18:43 just a little deeper than that, that's okay.
18:45 He's young, he can take that kind of stress.
18:52 You wanna keep your back tight as you do this as well.
18:55 Keep your chest up,
18:57 wanna have good posture the whole time.
19:00 Thing you remember about exercise
19:01 is a little bony protuberance at the base of your sternum,
19:04 called the xiphoid process.
19:06 Keep that up,
19:07 and you'll be in good position to do any exercise,
19:09 just like we're doing here.
19:11 Good, keep going.
19:13 Ah, you're doing fine, come on.
19:15 Laughing isn't part of squatting.
19:19 Keep going, keep going.
19:23 See, how much they're enjoying it,
19:24 big smiles on their faces.
19:31 Good.
19:33 If you need to you can add resistance to this
19:35 with a bar on your back or holding dumbbells.
19:39 No, not ready for resistance yet.
19:42 But again this is a great overall body stimulator,
19:45 nothing stimulates metabolism like squatting.
19:48 It's just a very demanding exercise.
19:50 By in large, most people don't like doing them.
19:53 Come on, get back to it.
19:55 Okay, we're gonna do 10 more, let's go.
19:58 That's one, and two, and three,
20:04 if you need to stop at home, fine.
20:06 But for our willing participates here,
20:09 they don't want to stop,
20:10 they want to keep going.
20:11 Five more, come on.
20:19 And two more.
20:22 Now we're gonna go down part way and hold,
20:25 and hold for 30 seconds, this gonna be good,
20:29 it's five, hang in there,
20:34 and there's ten, good, keep going.
20:40 There's 15, all most there, down just a little more.
20:47 And 20, one, two, three, down a little more,
20:51 four, five, six, down, seven,
20:55 eight, nine, ten, all right.
20:59 Good job.
21:01 I think, we need to do now
21:03 is to stretch those muscles out,
21:04 so go and lay down on your sides there.
21:08 Grab a hold your ankle and stretch back.
21:14 Feels pretty good to lay down
21:15 after doing those, doesn't it?
21:18 So what you're feeling is the metabolic action
21:20 taking place, just think,
21:21 fats are still being metabolized,
21:23 just as you lay there.
21:24 Okay, five more seconds,
21:27 four, three, two, one and turn over to other side.
21:33 When you do resistance work like this,
21:35 it creates an emergency energy demand on the body
21:38 and the body wants more ATP.
21:40 So as it's taking glucose, it'll also start
21:42 pulling fatty acids into that equation as well.
21:45 When you do aerobic workout,
21:46 you're burning fat while you're doing it.
21:48 When you do anaerobic workout,
21:49 you're burning fat while you recovering
21:51 getting ready for next on slot.
21:53 Okay, keep stretching it,
21:54 four, three, two, one, good.
21:58 On your hands and knees.
22:03 Okay, now lower yourself down to your elbows,
22:05 pull one leg out straight,
22:07 and raise up and down, and up and down.
22:11 Good, keep going.
22:13 Good, and do 20 of those.
22:17 And up and down, up down,
22:21 up, focus on the gluteus maximus,
22:23 on this one, its a largest muscles in the body,
22:25 so again we wanna demand as much energy as we can.
22:30 Okay and that's ten more.
22:32 Up down, up down, up down,
22:38 up down, up down, up down.
22:42 Five more, up down, up down, up down.
22:48 Two more, up down, up, hold,
22:53 now bring it back up little higher still and down,
22:55 and up, down, right at the top there, good,
22:59 keep balancing it up there.
23:00 Four, five, six, seven,
23:04 eight, nine, ten, good, switch.
23:10 Okay, and up and down. We're gonna do 20 of them.
23:19 Focus on the gluteus maximus
23:21 as you do that, try to contract.
23:25 Seven, eight, nine, ten,
23:33 eleven, twelve, thirteen,
23:38 fourteen, fifteen, sixteen, seventeen,
23:45 eighteen, nineteen, hold it up,
23:50 okay and balance it up, ten times.
23:52 Three, four, five, six,
23:57 seven, eight, nine, ten, good.
24:01 Up on your feet.
24:04 Come back here.
24:05 We're gonna have our feet off the edge,
24:07 put your hand on my shoulder,
24:08 balance yourself, and you're gonna do some toe raises.
24:16 Some have called the calf muscle
24:18 the second heart helping that circulation
24:20 back up to the body.
24:23 Stronger the muscles are in the body,
24:24 it does help the return of venous blood flow.
24:33 Okay, we're doing good, okay,
24:34 let's increase the speed now.
24:37 Good.
24:45 Now slow it down.
24:54 And speed it up.
25:00 Five more, fast.
25:05 And slow it down.
25:06 For five, it's one, two, three, four,
25:12 hold it up at the top and contract,
25:14 good, hold, hold, now down and stretch.
25:18 Okay, good and relax.
25:22 Okay, let stretch out a little more.
25:26 We're gonna step out, and go up on the heel,
25:30 and lean forward into it.
25:37 And we're gonna hold for five more seconds,
25:39 four, three, two, one, good, switch.
25:47 And steady stretch.
25:52 And five more seconds, four, three, two, one,
25:57 and now stretch the calf.
25:59 Foot that behind, you press the heel to the ground.
26:02 Along with this type of workout,
26:04 I strongly encourage you to get
26:05 into a regular aerobic exercise program as well
26:08 whether it be walking, swimming, cycling,
26:10 whatever you want to do the rhythmic activity
26:13 of the major muscle will stimulate your heart and lungs
26:15 and also again help you burn blood sugar.
26:17 Okay, reverse it.
26:20 People have gotten great benefits from just walking,
26:23 when it comes to reversing diabetes.
26:25 I just have seen in my career
26:26 that when we stimulate the muscles
26:28 by this type of exercise,
26:30 we're getting more of the benefit
26:31 of driving the glucose levels down.
26:36 Okay and relax.
26:39 Okay, and let's turn to the side.
26:42 Just recently we had a woman come out to our center
26:44 who had a glucose level over 500.
26:48 Incredibly high, and in just a week and half
26:51 was already down into 200's,
26:52 and at--and that was without changing anything.
26:56 And so it won't be too long we'll be able to start
26:58 getting her off from some of her medication.
27:03 Okay, let's do ten more each way.
27:06 There's one, two,
27:12 three, four, five,
27:20 six, seven, eight, two more,
27:27 nine, last one, ten.
27:30 Good, thanks a lot.
27:33 Diabetes doesn't have to be the killer, that it has been.
27:36 If you need help, you need specific help,
27:38 you might call 3ABN and ask
27:39 for the nearest lifestyles center in your area.
27:42 But do all as you can, train, workout,
27:44 have a good diet and do it for right reason.
27:47 Philippians 4:13, says
27:48 "I can do all things through Christ who strengthens me."
27:50 God bless you. We'll see you next time.


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Revised 2014-12-17