Participants: Kim Rogers, Dick Nunez, Madison Turner
Series Code: BAS
Program Code: BAS000080
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Hypertension is called the silent killer. 00:17 We can eliminate that killer 00:19 by a proper lifestyle and good exercise. 00:21 Find out how next on "Body and Spirit." 00:53 Hello, I'm Dick Nunez, exercise physiologist 00:55 and Principal of Miracle Meadows 00:56 and Mount State Leadership Academy in West Virginia. 00:59 Welcome to "Body and Spirit." 01:01 Today, we're gonna be talking about hypertension. 01:03 Much has been made out of hypertension 01:05 because it affects so many people 01:07 and they don't even know they have it 01:09 that's why it's called the silent killer. 01:11 However, research has shown 01:12 if people get in a good exercise program, 01:14 they can drastically reduce the effects of hypertension. 01:18 In fact, there've been many studies that have been done. 01:20 They have shown that if you give somebody a beta-blocker, 01:23 which is to slow their heart down, 01:24 a diuretic to reduce blood fluid, and a placebo, 01:28 and have all three groups exercise, 01:30 they all show equal progress in reducing hypertension. 01:34 So it isn't the beta-blocker. It isn't the diuretic. 01:37 It's the exercise that's really the key 01:39 for reducing hypertension. 01:41 So we're gonna go through a program today 01:43 that would do two things. 01:44 It'd help hopefully prevent hypertension 01:47 and also for those who already have hypertension, 01:49 it'll be a program that you can do without having to worry 01:52 about elevating your blood pressure. 01:54 I believe we're ready to start. 01:56 Helping me out today will be Kim and Madison. 01:59 Kim is a student in Miracle Meadows. 02:01 Madison is at the Mountain State Leadership Academy. 02:05 And they're both willing, ready and able 02:08 to get into a good exercise program today. 02:10 All right. We're gonna start with some easy warm-ups, 02:14 making some nice circles. 02:17 A big key when we're doing exercise 02:20 with people with hypertension 02:21 is not to create a lot of intracranial, 02:24 intrathoracic stress. 02:25 We wanna keep them away from any type 02:27 of Valsalva maneuver where they're cutting off 02:29 the air as they try hard to do something very strenuous. 02:34 We're gonna be careful with positioning as well. 02:37 In other words, we're gonna avoid 02:38 certain exercises like pushups and so forth, 02:41 things that I may think might raise the--the pressure, okay? 02:44 Let's go the other direction. 02:46 And a lots of other good exercises 02:48 we can do to help eliminate the hypertension. 02:53 Okay, keep going. 02:59 And three more. One, two, and three. 03:04 Good. All right. 03:06 What I wanna do is I wanna take our fist 03:08 and put it into our hand. 03:09 We're gonna push out across to our body and back. 03:13 We're gonna do that 20 times. 03:16 There's three, and four, 03:20 and five, six, seven. 03:24 Your hands are giving you the resistance. 03:27 Eight as we work the chest. 03:30 What we find by doing it this way we actually 03:32 get more of the chest as we go across the trunk. 03:36 There's 13, 14, 15, 03:41 16, 17, 18, 03:46 19 and 20. Good. 03:49 Switch the other side. 03:51 And press. And press. 03:55 There's three, four, 03:58 five, six, seven, 04:03 eight, nine, ten, eleven, twelve. 04:10 Eight more. One, two, three, 04:15 four, five, six, seven, and eight. Good. 04:23 Shake it out. All right. Let's stretch back. 04:27 Hold your stretch. 04:30 Hold it 10 more seconds. 04:32 Two, three, four, five, six, seven, eight, nine. 04:39 Cross, pull your shoulders blades out. Pull it. 04:43 Pull it, 10 more seconds. 04:45 One, two, three, four, five, 04:50 six, seven, eight, nine and ten. 04:54 Kim, you wanna get us the towels, please? 05:01 And these are just basic hand towels 05:02 that anybody I'm sure has. 05:04 What I like you gals to do is lay down on your backs 05:07 with your head up that way, please. 05:12 What I want you to do is take your towel, 05:14 pull it apart, hold it up, 05:16 straight up like you bench pressed it. 05:17 Now bring it back. 05:19 Now pull it all the way over to your trunk. 05:21 Okay. Let's get together. Okay. Back. 05:25 And pull. Good. Back and pull. 05:30 And back. And pull. Keep going. 05:34 We're gonna try and do 30 of these. 05:36 It's five, and six, and seven, eight. 05:42 Keep your arms straight. 05:44 Nine, ten, eleven, 05:51 twelve, thirteen, fourteen, fifteen, 05:58 sixteen, seventeen, eighteen. 06:03 Good, you're doing fine. 06:04 Nineteen and twenty. 06:06 Ten more. One, two, 06:12 and three, four, five. 06:17 Good. Six, seven, eight. Little slower. 06:24 Nine and ten. Good. Up on the feet. 06:31 Take your towels from the chest and press it up. 06:35 Let's go up here. And back down. 06:37 Do that 30 times. 06:39 Madison, you go ahead and count. 06:42 Keep going. 06:44 When somebody does regular exercise 06:46 with hypertension, you'll find a decrease 06:48 of vasodilation of the artery walls. 06:51 And when you're finished exercising, 06:53 you actually find that it helps to lower 06:54 that blood pressure as the body gets more used to that. 06:57 Go a little bit slower. 06:58 Obviously, certain things like reducing sodium intake 07:01 and actually it isn't just sodium 07:03 or it isn't just chloride, but it's sodium chloride 07:05 working together as we see it in regular table salt 07:09 that's causing the problem. 07:10 Also we wanna reduce the amount 07:12 of high cholesterol foods we would eat. 07:14 How much we got, Madison? Twenty six. Twenty six? 07:17 Push all the way up, back to the chest. Good. 07:22 Okay, now let's hold it up here 07:26 and come side to side. 07:32 Yeah, we want to get rhythm here. 07:34 Otherwise we'll be cocking each other over the head. 07:39 And again, we're gonna do 30 of them. 07:41 We're doing high repetitions without much resistance, 07:45 keeping the body moving. 07:47 And we're not gonna be doing any real straining today. 07:52 For those who do not have hypertension, 07:54 you can still work this pretty hard 07:56 by pulling as hard as you want to. 07:58 You can do the movements a little bit slower. 08:00 It isn't the amount of repetitions that's the big key. 08:02 It's the intensity with which you do those repetitions. Okay. 08:08 And I think we got about 10 more to go. 08:11 There's one, and two, and three, 08:18 four, five, six, seven, 08:25 eight, nine and ten. Good. 08:30 May I have the towels? All right. 08:32 I want you to stretch out the latissimus area. 08:34 Reach up, grab your elbow and pull. 08:39 Okay. We're gonna hold that for 15 more seconds. 08:43 Stretching is a good way of helping us relax. 08:45 And often times people who have hypertension 08:47 are also very tense individuals. 08:50 Of course, neither Madison or Kim are tense, right? No. 08:53 Stress free and ready to go, okay. Switch over. 08:57 Stress is obviously another big cause of hypertension. 09:01 People like to carry the weight 09:02 of the world on their shoulders. 09:04 And that's why a good prayer life is very important. 09:06 Okay. Five seconds. Four, three, two, one. 09:11 Bring one arm across. 09:13 And pull on the back of the elbow. 09:15 Again, we're gonna hold that for about 15 seconds. 09:20 We want to keep our minds from heavy loads. 09:23 When that load is too big, 09:24 Jesus will carry it for us, okay? 09:30 And switch over the other side. 09:33 And hold it. Steady hold. 09:37 Ten more seconds. 09:39 One, two, three, four, five, six, 09:44 seven, eight, nine and ten. Okay. 09:49 We wanna roll the shoulders now. 09:50 Up and around. Roll up, and up, and up. 09:55 Good. Up. Again, this will help for relaxing us. 10:02 And we're gonna do five more. 10:04 One, two, three, four and five. 10:10 The other way. One, two, three, four, five, 10:17 six, seven, eight, nine, 10:22 ten, eleven, twelve, thirteen, fourteen and fifteen. 10:27 Let's work the neck a little bit. 10:29 Up to the ceiling. Down to the floor. 10:32 Up to the ceiling. 10:34 Down to the floor. Keep going. 10:35 Up, and down, and up, and down. Keep going. 10:41 Up, down. Up, down. Up, down. 10:48 Up, down. Ten more. Up, down. Up, down. 10:54 There's three, and four, and five, 11:01 six, seven, eight, nine. 11:08 One more. Ten. Side to side. 11:11 One, two. We're gonna do 15. 11:14 Three, four, five, six. Good. 11:22 Seven, eight, nine, ten. Five more. 11:30 One, two, three, four and five. 11:37 Now let's turn the head side to side. 11:39 Turn. Turn. We're all going different directions. 11:46 We are south, east and west. 11:52 At least they know we haven't spent 11:53 a lot of time choreographing. That's right. 11:56 Ten more times. There's one, two, 12:00 three, four, five, 12:05 six, seven, eight, nine and ten. 12:12 Good. Take one arm. 12:14 We're gonna turn the palm up. 12:16 We'll do curls and down. 12:18 We'll do 30 of them. 12:21 We're not gonna go with a lot of tension. 12:22 We're just gonna pump off the reps. 12:25 Concentrate on keeping your palm up. 12:27 Supinate the wrist out. 12:30 This is supination. That's pronation. 12:32 You wanna keep the palm up. 12:35 You're counting, Madison? 12:36 Of course, not. Of course, not. Kim? 12:39 Eighteen, nineteen, twenty. Ten more. 12:43 One, two, three, four, five, six, 12:51 seven, eight, nine and thirty. Good. 12:57 Switch sides. And up, and up, three, four, 13:12 One, two, three. All the way down. 13:16 Four, five, six, seven, 13:22 eight, nine, ten. 13:25 Ten more. One, two, three, four, five, 13:33 six, seven, eight, nine and ten. Good. 13:40 Just take a few deep breaths into the nose. 13:44 Out through the mouth. 13:46 In through the nose. 13:49 Out through the mouth. 13:51 Again, in and out. 13:55 One more time in and out. 14:00 All right. We're gonna do some triceps. 14:03 And take the hand like this 14:04 like we're gonna go straight down here. 14:06 Block it with the other hand. 14:08 Down and up. Thirty of them. 14:12 Keep counting, Kim, just in case 14:14 I get distracted and start saying some stuff. 14:21 Okay, and nine. Good. Ten. 14:25 Remember we're not looking to do 14:27 a lot of excessive straining here. 14:29 We just wanna keep the movement going, 14:32 pump the blood into the muscles. 14:34 Keep yourself moving. And as you get stronger 14:37 and the blood pressure starts to go down, 14:39 you can increase the intensity then. 14:41 Many people who've had high blood pressure 14:43 can certainly get into regular workouts. 14:44 How many we're on? Twenty one. Okay. 14:47 We've taken six more reps 14:49 and still doing okay, huh? 14:56 Okay, is that 30 there? Okay. 14:57 Switch over the other side. Push. 15:05 In fact, it's very reasonable for people especially 15:07 if they change the type of fatty acids they're eating. 15:10 When people eat a lot of hydrogenated fats, 15:12 they actually have the wrong chemicals being produced. 15:15 The prostaglandin series is totally off. 15:17 And so, instead of having flexible arteries, 15:19 they have stiff arteries. 15:21 And just by giving up stuff like margarine, 15:23 and mayonnaise, and skipping peanut butter, 15:27 we can start reducing the blood pressure right away 15:30 by getting the proper fatty acids back into the cells. 15:34 How many is that? 15:37 Good. Okay. Shake them out. 15:41 Let's get a couple breaths again into the nose. 15:44 Out through the mouth. 15:47 Again, in through the nose. 15:49 Out through the mouth. 15:52 All right. Time for some legs. 15:54 We're gonna do some squats. 15:55 But we're not gonna do them very high intensive. 15:57 We're just gonna do partial squats. 16:00 Cross the arms. Squat down and up. 16:03 Push the hips back. 16:05 Now squats can be a very difficult exercise. 16:08 But we're not gonna go that deep. 16:10 We're gonna do a lot of reps. 16:12 Kim, we want 40 of them. 16:15 Five. Okay. 16:18 But the leg muscles are a key players 16:21 in the overall structure of the body. 16:24 Very important for the return of venous blood flow. 16:26 So we wanna have good strong healthy legs. 16:31 And as we get stronger, 16:32 we can start doing deeper squats with more intensity. 16:39 For now, we'll just work on pumping the blood through. 16:45 Push your hips back. 16:48 Push your hips back. That's important. 16:50 The knee should not just over your feet at all. 16:53 Keep going. Ten more. 16:58 One, two, three, four, five, 17:06 six, seven, eight, nine. 17:11 Now we're gonna hold this here. 17:13 We're gonna do our breathing as well. 17:14 Into the nose. Out through the mouth. 17:18 Into the nose. Out through the mouth. 17:22 Into the nose. Out through the mouth. 17:27 Into the nose. Out through the mouth. 17:30 Two more. Into the nose. 17:33 Out through the mouth. 17:35 Into the nose. And out through the mouth. 17:39 Okay. Relax. 17:41 The reason why we did it that way 17:42 is because we wanna give 17:44 a little bit of stress on the legs. 17:45 But we also want to make sure 17:47 they're not holding their breath. 17:48 So I figured if we do both the breathing exercise 17:50 and the holding exercise, we'll be all right. 17:53 We made it go faster. Good. 17:55 That's important too. Oh, yes. 17:57 Okay. And we're gonna stretch the quadriceps now. 18:00 For those at home, you wanna use a wall right now. 18:02 You don't have one. I'm the next best thing to being there. 18:04 So I want you to put your hand on my shoulder. 18:06 Grab a hold of your ankle and stretch your quadriceps. 18:13 Okay. Again, for Kim this is no big deal. 18:17 She will wrap around her head and come up the other side. 18:21 But that won't be real practical for our viewers at home. 18:24 10 more seconds. One, two, three, four, 18:28 five, six, seven, eight, nine, ten. 18:34 Switch hands. Switch legs. 18:37 Would you believe I used to be able to do that, Kim? 18:40 Seriously? No. 18:42 I just asked if you'd believe it. 18:43 I didn't say I could. 18:48 Ten more seconds. One, two, three, four, five, 18:54 six, seven, eight, nine and ten. Good. 18:59 Now we're gonna do some calf raises. 19:02 Step off the edge there. Not all the way off. 19:05 Use me again as your brace. 19:06 For those at home you wanna use a stair or a piece of wood. 19:09 Okay, up on the toes way up high. 19:11 Back down. Okay. 19:15 And this one is an important one because it-- 19:18 it helps pump the blood back up to the heart. 19:20 The calves have been called the second heart. 19:22 So we're gonna pump that heart as well. 19:25 We're gonna do 50 of them, Kim. 19:26 I think that was seven there, eight, nine, ten. Okay. 19:33 You keep counting. And I'll keep talking. 19:38 Now, this is really a good exercise to do 19:41 'cause it keeps the blood flowing nicely. 19:44 It's important to have strong calves especially for those 19:46 who walk around in high heel shoes 19:48 who start reducing their amount 19:50 of flexibility in that Achilles tendon. 19:53 And this will help that area. 19:55 And it's a nice relaxing exercise even though 19:58 you do start getting burning in the gastroc area. 20:01 It actually feels kind of good as well. 20:03 How many we're on? Thirty three. 20:05 Thirty three. Okay. Thirty four. 20:07 Good. Keep going. 20:10 And up, and up, and up, up. 20:15 Forty. Ten more. 20:17 One, two, three, four, five, 20:23 six, seven, eight, nine and ten. 20:29 Good. All right. 20:31 We're gonna stretch these muscles out. 20:35 Step back. Press heel to the ground. 20:38 Even though I didn't do them I'll stretch them with you. 20:42 Hold your stretch. 10 more seconds. 20:47 One, two, three, four, five, 20:52 six, seven, eight, nine and ten. 20:57 Switch. Foot back. 21:01 Press the heel to the ground. 21:06 And hold it. 10 more seconds. 21:09 One, two, three, four, five, 21:14 six, seven, eight, nine and ten. 21:20 Let's step out to the side. 21:23 And shift over. And shift. 21:27 Not too deep, ladies. 21:30 Folks at home won't be able to do 21:31 that especially those with hypertension. 21:35 Okay. Keep going. 21:40 We'll do 20 more each way. 21:43 There's one, and two, 21:48 three, four, five, 21:54 six, seven, eight, 22:01 nine and ten. 10 more. 22:05 One, two, three, 22:12 four, five, six. 22:16 What's going on back there? 22:17 Seven, eight, nine, ten. 22:23 Hold. Hold it. Hold it. 22:26 Hold the stretch. Hold it. Holding. 22:33 Five more seconds. One, two, three, four. 22:37 Switch over. Hold that. 22:41 Hold it. Hold it. 10 more seconds. 22:45 One, two, three, four, five, 22:50 six, seven, eight, nine and ten. 22:55 Good. All right. 22:57 We're gonna do some ab exercise from a standing position. 23:00 I really don't wanna do it from a lying position 23:02 because if we do that would create 23:03 some of that intracranial pressure that we don't want. 23:06 So we're just gonna put our hands on our abs, 23:08 gonna contract. Contract the abs first. 23:11 We're gonna bend over slowly. And up. 23:15 The abs should be contracting still. 23:17 Now lay back. Contract your abs. 23:20 Bend over. Up. Lay back. 23:24 Contract over. Up and back. 23:30 Contract over. Up. Lay back. 23:35 Contract over. Up and back. 23:41 Contract. Over. Up. Back. 23:45 Contract that and hold it there for a moment. 23:47 Now go over. Up. Hold it there. 23:51 Now lay back. Contract. 23:54 Hold it over. Up. Hold it. 23:59 Lay back. Contract. Over. Up. 24:03 Hold it. Lay back. Contract. 24:07 Over. Up. Lay back. Again, over. Up. 24:14 And back. 10 more. Over. Up. 24:20 And back. Contract. Over. Up. And back. 24:26 Here's number three. And back. 24:30 And four. Keep it slow and back. 24:35 Number five. Back. And six. 24:41 And back. And seven. And back. 24:46 Three more. Eight. And back. 24:51 Nine. And back. And 10. 24:56 And back. Good. All right. 24:59 We're gonna do some twisting now. 25:02 Now twist and hold. 25:03 Hold it. Now the other side. 25:06 Hold. The other side. 25:10 Hold. Turn. And hold. 25:15 10 more each way. Turn. 25:20 There's one, and two, 25:28 and three, four, 25:35 five. Good. 25:39 Six, seven, and eight. 25:46 Two more. Nine and ten. 25:52 Let's take a few more deep breaths into the nose. 25:57 Out through the mouth. Into the nose. 26:02 Out through the mouth. Three more. 26:04 In and out. 26:09 In and out. 26:14 In and out. 26:18 All right. Good. Thanks a lot, ladies. 26:20 We're all done. 26:23 For those that have hypertension, 26:25 you wanna be careful on how you start your exercise. 26:27 You don't wanna just jump into a weightlifting program 26:30 and start pushing heavyweights 26:31 because it could be very harmful for you. 26:33 You wanna get in a light exercise program. 26:35 You can use weights but exercise with weights. 26:38 Don't really get into the weightlifting aspect 26:40 unless you find yourself where your blood pressure 26:42 is normal again, and you can push yourself. 26:44 And just because you are on medication, 26:46 does not give you a green light to go ahead and push like that. 26:49 Because the medication says you still haven't. 26:52 I talked to people before and say, 26:53 "I don't have high blood pressure medic-- 26:55 high blood pressure anymore because I'm on medication." 26:57 You know the medication is asking 26:59 the blood pressure problem, but it's still there. 27:01 So you wanna be careful and take your time with it 27:04 'cause you get into the regular exercise program, 27:06 cut down the amount of salt you're taking in. 27:10 Eat a lot of plant based foods. Drink a lot of water. 27:13 And you'll find that blood pressure start to climb down. 27:16 And really important is to be aware 27:18 of the fatty acids you're taking in. 27:19 If you see something on a label 27:21 that talks about being hydrogenated 27:23 or hydrogenated fats and oils, 27:25 stay away from it because it has been found 27:27 to alter the chemical structure of the cells 27:30 and cause the wrong chemicals to be produced. 27:33 And you don't want that. 27:34 The silent killer should have no effect on you 27:36 if you do things right. 27:38 Get into a good program, get the arteries to vasodilate. 27:41 Give yourself some rest. 27:43 And also make sure you have that good walk with God 27:46 because that will truly reduce the stress in your life. 27:48 Remember Philippians 4:13 says, 27:51 "I can do all things through Christ who strengthens me." 27:53 God bless you, and we'll see you next time. |
Revised 2014-12-17