Participants: Mike Wilson, Dick Nunez
Series Code: BAS
Program Code: BAS000053
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00:02 The follow program is designed 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 Stay tuned for Body and Spirit. 00:17 Well, today we gonna talk about 00:18 the silent killer, hypertension. 00:49 Hello, I'm Dick Nunez, Wellness Director 00:51 of the Black Hill's Health & Education Center. 00:53 Welcome to Body and Spirit. 00:55 Today we're gonna be talking about 00:56 the silent killer, hypertension. 00:59 When we look at hypertension people don't realize 01:01 they have it, but yet there are great risk factors 01:03 involved with those who do. 01:05 Fortunately, there is a lot we can do about it. 01:07 If people go on a regular exercise program 01:10 and make some practical modifications of their diet, 01:13 just by doing those things alone many people have become 01:16 medication free and now have normal blood pressures. 01:19 The Bible tells in Psalms 103:3, that God is anxious 01:23 to forgive our iniquities and to heal all our diseases. 01:26 So if we claim those promises and step forward 01:29 into an exercise program, we can expect great things. 01:32 So let's get started. Today helping me out will be Mike. 01:45 Mike and I are somewhat in the same age bracket, 01:48 so and we're in that baby boomer generation 01:50 and, and in our age group people tend to get hypertension a lot. 01:54 So both of us feel it's good that we do regular exercise 01:58 and also will help others as well. 02:00 So we're gonna start Mike by just warming up little bit. 02:02 We're just gonna make some arm circles here. 02:05 We gonna loosen the body up. 02:08 Whenever we deal with hypertension, 02:11 we find it very helpful to keep regular movement 02:17 going without a lot of exertion. 02:20 We'll explain more as we go here but let's reverse this now 02:24 because if you exert a lot you're going to have 02:27 a potential for raising your blood pressure. 02:29 In fact, anytime we do exercise the upper aspect 02:33 of the blood pressure which is the systolic pressure 02:36 actually will rise temporarily as we go through it 02:40 with the dilation of the veins and arteries 02:42 as we go through exercise we can lower the pressure. 02:45 Okay. We gonna relax now. 02:47 Now what we gonna do is we gonna do some exercises 02:49 that are going to work on the all the muscles 02:52 but yet we're not gonna be doing a lot of straining 02:55 which is something you won't wish doing it anyway 02:57 so we should be just fine. 03:00 We gonna start up by just having the arms up here 03:02 like this and then we gonna crunch it down and squeeze 03:05 together here in the middle and reach back up and squeeze down. 03:10 And hopefully you should feel that in your chest 03:12 as you come down, good. 03:15 It is kind of like an old bodybuilder pose 03:17 where we come and squeeze in the middle of here. 03:20 Just need oil on our bodies and we'll look great, right. 03:24 And a sun tan. Good. 03:31 Squeeze down. And squeeze, good, can be 10 more. 03:38 There's one, and two, and three, 03:44 while we do the exercise we want to make sure 03:46 we breathe properly in through the nose out through the mouth. 03:50 By no means when somebody's hypertensive, 03:53 we want to do the Valsalva effect 03:55 which is where you bow down and cut off the air. 03:59 It increases the intracranial and intrathoracic pressure 04:02 and could be very dangerous to anybody who is hypertensive. 04:06 Two more and last one. 04:11 Squeeze, now just hold that there, hold that squeeze. 04:14 Want to hold that for a ten second count. 04:17 One, two, three, four, keep breathing, 04:20 five, six, seven, eight, nine, ten. Good. 04:27 So we do those exercises if we don't have hypertension 04:30 then we can really bow down and squeeze high. 04:32 And for those who are hypertensive 04:34 we simply want you to go through the range of motion 04:36 get a little bit of squeeze, feel the muscles contract. 04:38 The bow means make sure you're breathing stays real regular 04:42 and you don't feel any pressure happening in your head. 04:44 We don't want to cause any risk factors at all. 04:47 Now Mike, whenever we work on exercise 04:48 we like to stretch the body probably we just work. 04:51 So in this case we just did our chest so we gonna just 04:53 reach back like we're taking nice good morning yarn. 04:57 But don't start yarning now. 04:59 Okay, bring it across, okay, and we're gonna feel 05:04 stretching the upper back as we do this one. 05:07 I'm gonna reach back again, feel it stretch 05:13 and then we're gonna bring it across. 05:18 We're gonna hold each stretch for about 10 to 15 seconds. 05:23 So let's hold it for five more seconds. 05:25 Four, three, two, one, okay good. 05:29 Mike there's a couple of towels over there on the treadmill 05:31 if you can get those for us. 05:33 Those are gonna become our exercise equipment for the day. 05:37 Thank you. What we gonna do is 05:40 we gonna put nice steady tension on the towel 05:43 as if we want to tear it apart. 05:45 But once you're not gonna bow down too much. 05:47 And this can make a real handy exercise to do 05:49 and bringing up over the head now we're gonna just dip down 05:52 to the side and back over to the other side, good. 06:03 We want to focus on the muscles right into here as we do this. 06:08 Okay not bad, just keep going. Good. 06:14 As we keep the muscles tense and take them 06:17 to a range of motion you get the benefit of the stimulation 06:23 without risking elevation of blood pressure. 06:27 And although the systolic pressure would, 06:30 most likely go up during a severe exercise session, 06:33 the diastolic arterial number 06:35 should not elevate during that time. 06:40 Okay, keep going and let's do five more each way. 06:47 It's one, good, two, 06:55 and three, two more times. 06:58 Keep going on the towel, four, and five, good. 07:05 Now with the same position up far we gonna pull over 07:08 to the front and then back up again. 07:13 And pullover, want to give a lot focus 07:19 on pulling towel apart and then pushing the scapula out 07:26 as we come down to the bottom. 07:29 This is a stimulation of a pullover exercise, 07:32 it can be done on exercise equipment such as Nautilus 07:36 or some other the famous brands of today. 07:43 Good, just keep it going. 07:52 And we gonna do five more. 07:56 It's one, and two, and three, 08:03 two more times, four, and five, good. 08:10 Okay, now we gonna do is we gonna take our hand, 08:12 we gonna grab the end of the towel. 08:14 We use our other hand, so just you've to just grab 08:18 the end of it there, we use the other hand 08:20 pretty close to it so I can use it as a resistance. 08:23 We gonna raise up and pull down. 08:30 We want to work it both up and down. 08:34 You wanna go where you're comfortable. 08:37 You want to accessibly strain and for those at home 08:41 who are just wanting to get their regular exercise in 08:44 then you can go as hard as you want. 08:50 Amazing thing they found about blood pressure Mike, 08:52 as a research so that they can get 08:54 people in various test groups, they can get them 08:58 to the medications that are popular today 09:01 the diuretics or the beta-blocker which sores 09:03 the heart down, and they can game like 09:05 seagull and then have an exercise. 09:08 You want to check the group out they find that 09:10 all three groups had similar drops in blood pressure. 09:13 So what's that showing us here the placebo 09:15 a very effective blood pressure medication 09:17 or the fact that all the groups were exercising 09:20 shows that the exercise is really the key component 09:22 for helping bring that blood pressure down. 09:26 Okay, let's do two more. 09:28 Trying to feel that shorter a little bit, yeah. 09:31 Not too bad though. 09:33 Can switch over the other side, okay. 09:38 Also we find by the type of body acids people take in, 09:42 they can affect themselves. 09:44 Now people take in hydrogenated fats. 09:47 They get the wrong type of fatty acids, 09:50 the wrong type of chemicals are being produced 09:52 out of the cells and it will affect things like 09:54 the elasticity of the artery lining. 09:57 So when somebody is on lots of harmful fats 10:01 like mandarins and other hydrogenated fats, 10:04 which are like, the mandarins 10:06 are actually kind like a plastic to the body 10:08 and the body is what do am I supposed to do with this. 10:10 You know, plug it in with the cells I don't think so. 10:13 So what happens then as the blood pressure elevates 10:16 and then when we go off the Trans fats we find that 10:18 the blood pressure will come down very nicely 10:20 and three to four or may be five days. 10:23 Seen tremendous drops in blood pressure 10:25 people have come in with blood pressures of 10:27 220 over a 140 just extremely high. 10:31 And within a three week time period 10:32 bring it down to a normal range. 10:34 Because always a worry to cooperate 10:35 and do what's necessary of good eating habits, 10:38 drink lots of water, getting the essential rest, 10:41 and of course exercise. 10:47 And the sad thing is we got four more here I'm counting. 10:51 The sad thing is here if people do not keep up 10:56 with their exercise their blood pressure is going to start 10:58 going back up again and you would wonder why 11:00 when somebody gets to a point where they don't have 11:02 those problems anymore why would they wanna 11:04 just not do anything and they go up. 11:07 They don't understand but so that it is. 11:10 Okay, we're gonna do some curls now. 11:12 What we gonna do with this drape it like this, 11:15 so goes outside and you can grab here. 11:19 Okay, we gonna just curl it up pull back out. 11:23 Again we're dictating how hard we gonna work. 11:27 So for those at home go after and you feel really, 11:30 or feeling good and healthy. 11:31 You can push yourself but for those who are hypertensive 11:34 who're interested in the program that they can give 11:37 just take this to a range of motion 11:39 and get yourself to some nap resistance 11:41 can give yourself some work which you wanna to do. 11:50 And the beauty of this is you gonna find it after a while, 11:54 no longer have to worry so much about the hypertension 11:57 because it will be a thing of the past. 12:01 Five more. 12:09 Pretty fancy exercise equipment we've here, isn't that. 12:13 Okay, good. Let's switch to other side 12:15 but also you can see it can still be very effective 12:17 when you do a good workout there. 12:19 Again we're gonna drape to outside 12:21 and curl up and pull down. 12:34 We want to focus on the muscle we're working, 12:36 in this case it's bicep. 12:40 Each time you pull up you're arm should shorten, 12:43 muscle should shorten and then you extend it out 12:47 so you get a good full contraction. 12:58 Also I need to mention it you don't have to eat 13:00 a lot of meat and so forth in order to become muscular. 13:03 I used to eat three pounds of meat a day, 13:05 gallon of milk, half dozen eggs. 13:07 I used to have high blood pressure 13:08 when I was 17 years old. 13:11 One more time, okay relax. 13:14 And then I went to become a total vegetarian 20 years ago 13:17 and now blood pressure is like 110 over 60. 13:20 So I was much worse when I was 17 than I'm now in my mid 40's. 13:25 So we can really turn it around even though we-- 13:28 the years click along. 13:29 Okay, now we're going to do some tricep exercise. 13:32 What we're do is we gonna bend over little bit at the waist, 13:35 you gonna start with it in here. 13:37 We gonna kick it back and pull back through. 13:40 Okay, you wanna keep your elbow in one spot. 13:43 Oh, I'll help you out and bend over just a little bit. 13:46 Take your elbow up, okay, push it out, all the way out. 13:50 Okay, you wanna give yourself enough, here you go. 13:53 Okay, fore through, back out, excellent. 13:58 You wanna feel contracting right here. 14:00 Feel that one? Okay, go on. 14:04 Way out, just way out, good, good. 14:10 Good, keep going. Let's do ten more. 14:14 The elbow up, way out, good. 14:21 And five more. 14:31 Okay, let's go the other way now. 14:35 Here you go, bend over little bit and push it out. 14:39 Okay, good. The elbow up. 14:43 Working your entire body for hypertension is very beneficial. 14:48 We're trying to open up the pathways all through the body. 14:53 Wanting for good circulation as we do that we'll find that 14:58 the blood pressure will go down nicely. 15:03 Also we find by doing good regular exercise we start 15:06 going triglyceride levels and start helping up 15:09 by producing more HDL cholesterol which helps 15:12 stake fats--fat part out of the arteries 15:16 and just that process alone opening things up 15:18 will help blood pressure come down. 15:21 Okay, let's do five more, two more. 15:31 Okay, next. All right let's get rid of the towels here. 15:36 Now we gonna do a little upper body stretching. 15:38 We're gonna put the arm up over the head 15:40 and gonna pull it over, like this. 15:46 Here we go, reach back and come up here. 15:48 Reach elbow and grab it, okay. 15:54 Come on top here, good. 15:58 Okay, you just want to hold down stretch. 16:07 Okay let's switch to over the other side now. 16:12 Keeping up flexibility is very important. 16:17 Just the case muscles get enlarged doesn't mean 16:19 people have to lose their flexibility. 16:22 Flexibility lost when people don't stretch or don't exercise. 16:29 Okay, and relax. Okay, now we're gonna do the shoulder. 16:32 Way we gonna do that is bring your arm across, 16:35 grab behind the elbow and pull it across. 16:41 Stretching is something it will be very beneficial 16:43 for brain that is hypertensive. 16:44 Because stretching tends to relax the body 16:47 and when you relax that helps blood pressure. 16:50 I think we all realize that stress can be a big factor. 16:55 One of our health cares one time who was having some problems 16:58 with blood pressure we got the blood pressure normalized 17:01 and we started talking about a stressful situation. 17:04 I told a nurse to take blood pressure again real quick. 17:07 And just in those 15 seconds we were talking 17:09 her blood pressure jumped 20 points 17:11 because we were talking about stressful factors. 17:13 She goes, wow, didn't know how much 17:15 it could really be effective that way. 17:16 Okay, just roll the shoulders. 17:23 Because you've no stress in life, right. 17:27 I mean I work where you work. 17:33 Okay, reverse it now. 17:39 Now try and lift those shoulders up close as you can to ears. 17:48 Okay, and relax. 17:50 All right, now we want to work the lower body 17:53 because as we--is we get blood circulating well. 17:56 We can do a lot of good things for that. 17:58 So what we gonna do is we gonna cross arms across the chest. 18:00 We're gonna do some squats. 18:01 We're not gonna go very deep because that once again 18:04 will tend to make people want to bow down too much. 18:08 So we're just gonna do a nice partial squad 18:10 and we're gonna have our feet little wide 18:12 and shoulder width turned out slightly. 18:14 Now we're gonna sit back into our squat push our hips back, 18:18 okay, and back up again. 18:20 Okay, we're not gonna strain, 18:21 we're just gonna do some reputations here. 18:23 Now for those who want to work harder than feel free 18:26 to go deeper as we do these squats. 18:28 So you can do them very slowly, 18:30 if you been regular watchers of the program you know 18:32 that there are various ways we can do squats. 18:35 We can do them super slow, we can do them real deep, 18:38 how we want to do them. 18:41 For today we're focusing on people with hypertensive, 18:43 we want to fall along with the program that'll help them 18:46 to overcome their problem. 18:48 So that's what will be our focus today. 18:51 We're not going to do the deep ones. 18:57 We gonna put some reputations in there. Okay. 19:05 Push the hips back a little more, 19:06 try to avoid shooting your knees over your feet. That's better. 19:14 Look like Michael Jackson out there. 19:18 Okay. Just keep it going. 19:31 Once people start becoming hypertensive 19:33 another problem start to develop the one we worry about most 19:37 would be the stroke and the heart diseases. 19:40 It just you have rotation in that artery lining. 19:43 Starts encouraging the over growth of 19:45 smooth muscle cell which forms that crack swelling. 19:51 Okay, let's do ten more. 19:57 The non-saturated fats, high cholesterol 20:01 all that encourages hypertension. 20:10 And two more. Good. 20:14 Okay, now we're gonna do is we step out to the side 20:19 and we can feel the leg work that way. 20:22 Okay, now shift the other way and back over. 20:27 And shift, good. Keep going. 20:36 This gives us a little more thigh work. 20:39 Pressing helps stretch inside the thigh. 20:48 Okay, we're in the five more each side. 20:51 Here is one, and two, 20:58 and three, and four, 21:03 last one, five, good. 21:07 Now we're gonna put one foot back 21:09 and press the heel therefore. 21:11 We gonna push up on the toe and back down. 21:20 You can squeeze off some repetitions like that. 21:22 I'm trying to 20 of them. 21:24 It's five, six, seven, eight, 21:32 lower body muscles work to help 21:34 the veins blood flow return for the heart. 21:37 So by doing whole body exercise we also accentuate 21:42 the body's ability to circulate blood. 21:46 Okay, six more, one, two, three, 21:54 four, five, and six, good. 21:59 And switch. And press up. 22:11 You've to focus on the muscle you're working. 22:14 Should press it way up. 22:17 You can take the heel down flat to the floor. 22:23 More range of motion we get the better off we are. 22:26 Let's keep the flexibility we need. 22:33 Five more. 22:42 Good job. All right, I'm gonna work the abdominal area. 22:46 We've dealt with that yet, 22:49 and we're gonna do this from standing position. 22:51 When people have hypertension if we get him lying down 22:56 sometimes we can elevate it a little bit so we wanna-- 22:59 we just stay standing up and work from that position. 23:03 And what we're gonna do is we just kind of crunch 23:04 our abdomen like this and we push our lower back out 23:08 and just shorten the abdominal wall. 23:11 And then what we do from there is 23:13 we're going to crunch over, 23:16 then we're gonna stand back up. 23:18 Keep abdominal in that crunch position and then lay back. 23:21 Crunch over, lean over, up and then lean it back. 23:28 Okay, crunch over, up and back. 23:34 Good, let's just keep it going. 23:38 Now it's important that we shorten those muscles there. 23:41 Try and guard in, blow out. 23:46 That will help us to do it, and back. 23:50 Blow out, crunch over, again let's keep it going. 24:01 If you concentrate on this one 24:03 you can really get a good feel on it. 24:05 it's a simple exercise to do and along with that 24:08 we get a stretch on lower back because 24:11 we lean back we get a contraction on it. 24:14 It's a very non-intrusive way of doing it. 24:26 Well, I'm trying to do seven more. 24:35 And five more. Sure keep breathing properly. 24:40 Out to the nose, okay. 24:45 Then to the nose out through the mouth. 24:47 I get it right. Keep above. 24:53 Okay, I think we got two more. 24:56 And last one, good. 25:00 Okay, whenever we deal with something like hypertension 25:02 or any exercise it's important we've a nice cool down as well. 25:06 So we're gonna do a couple of exercises now just to cool down. 25:09 First one you do is turn the head to a side 25:13 and turn the other way 25:16 and turn, and turn, 25:23 and turn, and turn, 25:27 one more time, turn, and turn, good. 25:33 Now we're gonna do trunk rotation. 25:34 Stand the elbows up and turn. 25:39 Good, it's nice and gentle. 25:53 Okay, we gonna do six more each way. 25:57 It's one, and two, and three, 26:09 four, two more, five, 26:13 last one, and six. Good. 26:18 Okay thanks a lot for all that. 26:25 Hypertension does not have to be scary to you. 26:28 There can be ways of correcting that. 26:30 If we simply look to get on a good lifestyle program 26:33 it can't be one that's confusing the body. 26:36 In other words why are we good today and tomorrow 26:38 I won't be so good, or I'll try and hit five, 26:41 out of sevens days you'll good and hopefully 26:43 that will be good enough. 26:45 Well, unfortunately the body doesn't always work that way. 26:47 If we get on a regular program and do it everyday 26:50 we might slip once a while but if we keep going forward 26:53 we'll find that we get better and better and better. 26:55 Medications always gonna have some type of side effects. 26:59 And all types of side effects can cause a lot of problems 27:02 in the life and people are so anxious 27:04 to get off the pills but unfortunately in our society 27:07 a lot are looking for that quick fix. 27:09 My blood pressure is up give me a pill. 27:11 Unfortunately that is not cure their blood pressure 27:14 it simply masking it so they think they're okay. 27:17 But the reality is by changing the lifestyle 27:20 and getting on a regular exercise program, good diet, 27:23 lot's of rest and having that a one real key component 27:27 and that's trust in God. We've that peace of spirit. 27:31 It really does a great things when found 27:33 where scientific evidence say you've a regular program. 27:36 You gonna have less stress and you gonna have better health. 27:39 Now if you always claim it calmness 27:40 remember Philippians 4:13. It says, 27:43 "I can do all things through Christ who strengthens me." 27:47 God bless and see you next time. |
Revised 2014-12-17