Participants: Dick Nunez, William Brauer, Rick Nunez
Series Code: BAS
Program Code: BAS000108
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00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:16 Diabetics is one of the major diseases 00:17 in our country today and the number one 00:18 cause of blindness. The problem is it's 00:21 so reversible actually that's not a problem 00:23 that's a good thing, find out how next 00:25 on Body and Spirit. 00:55 Hello I am Dick Nunez, 00:57 Exercise Physiologist and Principal of Miracle Meadows 00:59 and Mountain State Leadership Academy 01:00 in West Virginia. 01:02 Welcome to Body and Spirit. 01:04 Several years ago when I was working 01:05 the athletic club ministry I was personal training 01:07 people one of them was a pharmacist. 01:09 As I was working him out he was having tremendous 01:12 progress he was in his 60's. 01:14 When I was getting ready to leave 01:15 to walk to the Black Hills 01:17 to be the Wellness Director there. 01:18 He was very sad that I was leaving 01:20 for several reasons first of all he's gonna 01:21 me as a person but second of all he said 01:24 since I've started working with you 01:26 I only have to take my diabetic medication 01:28 four days a week. 01:29 I said really, why? 01:30 And he said well the three days a week 01:32 that I train with you my blood sugar 01:34 never goes above 120. 01:35 When I don't train with you it always goes up to 180. 01:38 So I found out way back then 01:40 that doing regular exercise could be extremely 01:43 beneficial for lowering blood sugar. 01:45 Because the rest of his lifestyle was still 01:47 exactly the same. We'll look at diabetics 01:49 today, there are 16 million cases out 01:51 there in our country half of them don't even know it. 01:54 There are 625,000 new cases diagnosed every year. 01:58 And when somebody is diabetic their life is going 02:00 to be shortened about 5 to 10 percent, 02:02 oh excuse me 5-10 years and also there are chances 02:05 of other diseases that are going to go up drastically. 02:08 And not to mention all the amputations 02:10 that are done and so many other problems that it causes. 02:13 But there is good news, we can really reverse diabetes 02:16 in fact its one of the more reversible diseases out 02:19 there. We're gonna talk about that little more 02:20 as we get start on our exercise program. 02:22 Helping me out today will be my son Rick and also Will, 02:26 both students of the Mountain State leadership Academy. 02:30 Often times people with diabetes 02:32 cannot get around very well. 02:34 So we're gonna sit down in chairs 02:37 and even in a chair we can get an excellent workout. 02:40 We're going to start by bringing the arms up 02:42 and squeeze together and out and together and out. 02:47 This is basically a warm up for us. 02:50 Just getting some movement going and let's do 10 more. 02:58 And 2, and 3, and 4, and 5, 5 more. 6, 7, 8, 9 and 10. 03:17 Alright lets squeeze your hands together in the middle, 03:20 lets turn them out pushing all the way out 03:24 back under control, all the way out. 03:27 Alright, keep going, we find our diabetics 03:32 the more they stimulate their muscles 03:34 the more they drive glucose into the cells. 03:38 Mainly the problem with diabetes 03:40 especially the type 2 diabetics 03:43 and that's the one that's called none insulin dependent 03:47 or what has been often known as 03:49 adult onset diabetes because it comes 03:51 mostly with people that are adults. 03:54 We find that they still have insulin 03:58 but their cells are not receptive to it anymore. 04:02 So by exercising we reestablish that connection. 04:06 Alright lets push down now and up 04:13 and actually we find the facts 04:15 are much more of a culprit 04:17 when it comes to diabetes than sugar is, 04:19 even though diabetes has that reputation 04:24 of being sugar diabetes. 04:30 And then let's go 5 more, 04:32 keep the hands pressed together. 04:41 Just bring it up top, lean back a little bit, 04:44 press up and down, up and down, 04:49 up and down, up down and up, good, 04:56 keep going. Let's go 10 more. 05:02 You should get a lot of air as you're doing this, 05:04 you get through the nose out through the mouth 05:10 and three more. 05:16 And last one coming up and squeeze it hard 05:19 squeeze, squeeze it, squeeze it hard, 10 more seconds 05:24 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Good. 05:33 Shake it out. Put your hands behind your head 05:39 and stretch back, hold it for 10 more 05:47 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 05:57 Now bend forward, pull your shoulder apart, 06:00 stretch your upper back. 06:06 Hold for 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 06:18 Alright. Let's reach out, grab our wrist, 06:21 pull back and out, and lets come out to the front 06:25 as we go forward so we can more range of motion 06:28 with our scapula. 06:30 Out and out and out, good, keep going. 06:43 Let's do 15 more, and 10 more. 06:54 And 2, 3, 4, 5, 6, 7, 8, 9 and 10. Switch, 25 of these. 07:16 I found that nothing derives glucose 07:21 into the cells like weights. 07:22 Even though aerobics are also excellent 07:25 for lowering blood sugar. 07:27 It doesn't have the same energy glucose demand 07:30 that weights do, actually aerobics 07:33 will start giving you the fat metabolism which is great, 07:35 you want that as well. 07:36 But the training of the muscles would drive 07:41 glucose in to the cell because it's such a great 07:44 glucose demand. 07:47 I think we have 10 more. 07:49 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 08:07 Let's put the arm up over the head. 08:09 Let's pull down and up and down, 08:14 up and down, up and down, good. 08:20 Keep going and down, up and down, 08:25 up and down, 10 more times. 08:30 1, 2, 3, 4, 5, 6, 7, 8, two more 9 and 10. 08:57 Okay, reach up over the head, grab a hold of your elbow 08:59 and pull. Hold for 10 more seconds. 09:07 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Switch 09:19 hold 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 09:34 Good, shake them out, couple of breathes 09:38 in and out, in and out, one more time, 09:46 in and out. 09:48 Put your arms up, fall over the ground, 09:52 we're gonna do a rotation thing 09:54 we are gonna bring one arm up, 09:55 keep the other in the same position, 09:57 back and forth like this. 09:59 It's also a good one for the rotator cuff, 10:01 you will feel that on the shoulders as well. 10:10 Good, keep going, do 20 more, 10:16 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, elbows up 12, 10:39 elbows up Rick, 13, 14, 15, 16, 17, 18, 19, 20 and 10:56 hold. Elbows back, there you go, just hold it there, 11:00 if you need to put your arms down at home 11:02 that's okay, we'll try and hope for 1 minute, 11:05 there's 10. This is easier to hold from this position 11:10 than we did from the straight up position, 11:11 we have a little bit of leverage now. 11:15 There's 20, you should still feel it folks. 11:24 There's 30. Half way done. 11:29 When you're doing your exercise 11:30 you want to feel the muscles are working, 11:31 in this case you should start to feel some 11:33 little bit of a burning sensation in your shoulder, 11:36 again that's part of that glucose response 11:39 going through that area 11:43 and we're down to 10 more seconds, 11:46 9, 8, 7, 6, 5, 4, 3, 2, 1, hands down. Good. 11:57 Alright Roll them up and around 12:00 and up and around, up and around, 12:04 up, up, up, good, up, do more, 1, 2, 3, 4, 5, 6, 7, 8 12:24 other way, up and around 12:27 2, 3, more 15. 4, 5, 6, 7, 8, 9, 10. 12:39 Last five, 1, 2, 3, 4 and 5. Right arm up, 12:47 put it across, stretch your shoulder, 12:55 do not snap or pop or tear as you stretch. 12:59 Just pull steady and comfortably, 5 more seconds. 13:05 1, 2, 3, 4, 5. Switch, go across 13:16 and let's hold it for 10 more. 13:18 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 13:29 Just lean forward, we'll do some arm curls, 13:31 we're gonna put our arm down between our legs, 13:34 put the elbow on the inside to the thigh 13:37 and grab the wrist, curl up and down, 13:42 keep them in control, we're gonna do 20 of them. 13:45 There's 3, 4, 5, keep your palm up, 6, 13:51 try and get a full range of motion, all the way down, 13:53 8, 9, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 14:18 Good, switch over. Curl, that's all you do. 14:24 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14. 5 more, 14:47 1, 2, 3, 4, and 5, good. Now we're gonna block this 14:58 way, press down, push down, push, push, good, 15:07 keep going, push and push, push, 9, 10. All the way 15:16 down. 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Switch over, 15:33 press way down, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 15:56 13, 14, 5 more. 1, 2, 3, 4 and 5. Good, shake it out. 16:09 Lets get some breathes in and out, in and out, 16:18 two more, in and out, in and out. 16:28 In dealing with diabetics, an area that really 16:31 needs a lot of work is the legs. 16:33 A condition called neuropathy is very common. 16:36 Cause they start to lose circulation down to 16:38 their feet and actually if it gets severe 16:41 it could cause gangrene, that's where the amputations 16:43 take place. So we want to do some good hard leg 16:46 training here, to try and get the circulation going, 16:49 pump blood down to the lower extremities 16:51 and also encourage that veins blood flow back 16:54 into the heart. So we're gonna put a little 16:55 resistance to it. We're gonna pull our leg out 16:57 almost all the way extended, we're gonna have, 17:00 probably the last 20 degrees or so 17:02 and then we gonna put our other leg on top of that 17:05 ankle and we're gonna kick up and down, 17:08 up and down, up and down, up and down, 17:14 up down, up down, up down, up down, up down, good. 17:26 Keep it going, there's 10, 11, 12, 13, 14, 15, 16, 17, 17:41 18, 2 more, 19, 20. Switch it over and up down 17:48 up, put your hands on your quadricep, 17:51 that will help you feel the contraction, 17:55 6, 7, 8, 9, 10, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9 18:18 and 10. Often times we just do one set of these, 18:22 since we're dealing with encouraging circulation down 18:25 the lower area, we're gonna do a second set, 18:27 we're gonna go up 2, 3, 4, 5, 6, 7, 8, 9, 10, 10 more. 18:42 1, 2, 3, 4, 5, 6, way up, 7, 8, 9, 10. 18:55 Switch and up, up, up, up, up 6, 7, 8, 9, 10. 10 more. 19:10 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 19:23 Are you able to feel those Rick? 19:25 Yeah. How about you Will? Yeah. 19:27 Alright, put the left leg out take your heel in, 19:29 feel your hamstring this time, pull 19:32 for 10 seconds. 5, 6, 7, 8, 9, 10. 19:41 Move it 6-8 inches and pull, for 10. 2, 3, 4, 5, 6, 19:51 7, 8, 9, 10. Now flat and pull 1, 2, 3, 4, 5, 6, 20:03 7, 8, 9, 10. Reach back out, dig in 20:09 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 20:18 6-8 inches move, dig in, pull back hard 1, 2, 20:23 3, 4, 5, 6, 7, 8, 9, 10. All the way under 20:32 and pull even in the squat position we're still 20:35 pulling. Tension should still be on the hamstring, 20:37 4, 5, 6, 7, 8, 9 and 10. Other leg, 20:44 drive the heel under the carpet 20:47 2, 3, 4, 5, 6, 7, 8, 9, 10. Move it back 6-8 inches 20:58 dig in, pull. 2, 3, 4, 5, 6, 7, 8, 9, 10. 21:07 And move it in flat, pull 2, 3, 4, 5, 6, 7, 8, 9 and 21:19 10. Back out, dig in. Put something into it, 21:24 feel your hamstring contract 3, 4, 5, 6, 7, 8, 9. 21:31 Move it 6-8 inches and pull 2, 3, 4, 5, 6, 21:39 7, 8, 9, 10. Move it in flat, 21:43 pull 2, 3, 4, 5, 6, 7, 8, 9 and 10. Sit forward 21:54 and have the toes back underneath us. 21:57 Push up on the toes and down, push up 22:01 and down, you're gonna put your hands on your knees, 22:03 give yourself more resistance, 22:05 this is a very important exercise for any diabetic. 22:10 Cause this will be stimulating the foot area, 22:12 your ankle as we train the calf, way up high. 22:20 And we're gonna do 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 22:43 10. Okay, just gonna shake them out each side. 22:47 Okay and back underneath. 22:49 And let's go again. Pump them up, 22:52 keep that blood circulating down to your feet, 22:55 want to increase the circulation back up 22:58 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 23:11 half way there, 16, 17, 18, 19 last 10. 23:18 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Good. 23:32 Okay, now we're gonna sit back fold our hands on 23:35 our abdomen, crunch forward, lay it back, 23:38 crunch forward, lay it back, crunch forward, 23:42 lay it back, again and back, crunch, back, 23:48 crunch and back, crunch and back. 23:54 Good, squeeze and back, squeeze and back, 24:02 good, keep going. And as you come forward, 24:08 blow out and blow out, blow out. 24:20 And 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9,and 10. Good. 24:42 Alright, what we're gonna put our 24:45 hand on the side of our head, we're gonna lean over to 24:48 one side and push back, over and back 24:52 and over and back, over and back, let's do 5 more. 25:05 There's 1, 2, 3 and 4 and 5. Switch sides, move over, 25:17 what we are doing is giving ourselves 25:19 just a little resistance, try and keep your shoulders 25:21 squared up when you do it, 4, 5, 6, 7, 8, 9, 10, 11, 25:41 12. Fold our hands behind our head, 25:42 lay back and forward and up and back, 25:47 up and back, up and back, up and back, up and back. 25:57 Again, forward up, good, up, up and up, 2 more, up and 26:12 up. Good, turn your head to the side and turn, 26:16 control your turn, turn slowly 26:20 and back the other way and turn slow and turn slow. 26:26 5 more each way, there's 1 and 2 and 3, 4, 5. 26:42 Good, just turn in our chair, use the chair as 26:45 a help, help you turn your trunk, 26:47 forward your stretch, 10 more seconds 26:51 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 27:00 Turn and pull, 10 more seconds. 1, 2, 3, 4, 5, 6, 27:15 7, 8, 9, 10. Okay guys, well done. Thanks a lot. 27:20 Diabetes does not have to be a death sentence for you. 27:26 I remember a fellow when I was a Wellness Director 27:28 at the Black Hills Health and Education Center, 27:30 came out to our program, he was injecting 3 times 27:32 a day for 20 years and he become insulin free 27:36 within the first week. 27:37 Dramatic turnarounds can happen, especially 27:40 if you claim the promises of God, 27:41 take in all the natural remedies, good diet, 27:44 lots of fiber, lots of sunshine. 27:46 Things we need to do. Do it for the right reason. 27:48 Philippians 4:13 says, I can do all things 27:51 through Christ who strengthens me. 27:53 God bless you and see you next time. |
Revised 2014-12-17