Participants: Dick Nunez (Host), Alex Hinez, Jonathan Hopkins
Series Code: BAS
Program Code: BAS000120
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:06 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Diabetes is one of the top killers of today. 00:16 New persons being diagnosed 00:18 with it all the time, the sad part is so reversible, 00:21 find out how, next on Body and Spirit. 00:50 Hello, I am Dick Nunez, Wellness director of 00:52 the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit. 00:56 Today, we're going to be talking about one of the 00:58 top killers of today Diabetes. 01:00 It's sad because people end up injecting themselves 01:03 and taking massive amounts of medication 01:05 and they don't realize that help 01:07 is right around the corner. Taking the medication 01:09 and injecting insulin isn't curing your diabetes. 01:12 It's only masking the problem and by reversing 01:14 it to lifestyle although you still may have it 01:17 and if you go back to old lifestyle may come back, 01:20 but you can control it, by not having to take 01:22 medications or injections. So, we're gonna start by 01:26 getting into a good exercise program 01:27 we will talk more about diabetes as we go along. 01:29 Helping me out today will be Jonathan Hopkins, 01:32 who is a fitness trainer at the Black Hills 01:33 Health and Education center and Alex Hines, 01:36 who is a physical therapist from Wenatchee, Washington. 01:41 We're gonna start by warming up and 01:43 just loosening up our upper body. 01:44 We will do that by just swinging 01:45 the arms up and around. 01:48 Make it nice big circles and if you have pain 01:51 or discomfort and you have to go a little bit 01:52 small circles that's okay and as you get better 01:55 you will find yourself being able to do more. 01:59 Okay, and up and around and up around 02:05 and up and around. 02:07 Let's go the other direction now. Around, 02:10 and up around and up and around, 5 more, 02:18 its 2 and 3 and 4 and 5. Okay, 02:25 we gonna put ourselves in a prayerful 02:27 type position here. What we are gonna do is 02:29 we gonna push across the body, 02:31 going each direction there, push across, 02:35 each time you push across, 02:37 you try to contract the chest here. 02:40 So, if you feel the chest contract, 02:42 and over and go there side. If you feel contract 02:45 the hard you push more you and get of out it. 02:49 Good, this is some of the isometric exercise 02:53 by squeezing together, but by doing isometric 02:56 we then motion to it and while the muscles 02:59 go through to a range emotion. 03:02 Okay, now we're gonna take up from there 03:04 and we're gonna push out and bring it back 03:08 and push out and bring it back, and the nice 03:11 thing about doing at this way, is you can control 03:14 how hard you work and how do you push, 03:17 more you get out of it, but if you not negative shape 03:20 and you need to start little slower 03:21 then you can do that. Let's go about 5 more that way. 03:29 Okay and 3 more. Push out, draw back push out, 03:35 draw back, push out, draw back, hands go up 03:41 and down and up and down and up and down and up 03:51 and down and up and down and up and down, 03:59 3 more and last one. 04:07 Okay, good, let's put the hands behind the neck, 04:11 push the elbows back, way back 04:15 and then bring it across, 04:17 hold your shoulder blades apart. 04:24 Okay, hands behind the head again. 04:29 Go and stretch your chest, as you pull your elbows back 04:34 and bring it across, 04:37 pull your shoulder blades apart. 04:42 Okay, relax. 04:44 Hey, Jonathan can you get some towels for us please? 04:52 This is our handy-bandy exercise friend, 04:55 everybody has in their house. 04:58 Sure everybody has a hand towel 04:59 and the thing I find about them, 05:00 shows how strong your arm. 05:01 Nobody is able to just tear them in two, 05:04 and so we gonna hold to resistance whatever 05:06 we do and bring it up over head, 05:08 we're gonna come one side then we'll come back 05:11 over the other try and keep the 05:13 arms straight as we do this. 05:15 Okay and across and back and back and back, 05:22 good. Let's go back and forth, 05:31 okay we're gonna do 5 more each way. 05:34 There is 1 and 2 and 3, 2 more, 4 and 5. 05:48 Okay, hold keep it over head still, 05:50 now we're gonna come down with it and we gonna go up 05:55 and down and up and down and up and down. 06:06 You should feel this in the rotation 06:07 of your scapular area. We try and possibly keep 06:10 attention on the towel by pulling it apart as 06:13 we do this and up and down and up and down. 06:21 We gonna do 5 more. There is 1 and 2 and 3, 06:31 2 more times and 4, last one up and down, 06:39 good. Now, we're gonna do is we're gonna grab 06:42 the end of our towel. So, just to free, 06:45 or just drop it out like that and grab about 06:47 16 inches from the top there, 06:49 we're gonna raise up and bring it down. 06:52 Up and down, up and down. Okay, 06:57 we're gonna do 20 on each side there. Now, 07:00 whenever we look at diabetes, we see just 07:02 tremendous transformations. We actually had a man 07:05 come out to our Wellness Center, 07:06 who was injecting insulin and still his glucose was 07:09 249 and 10 days later without any injection 07:13 at all his glucose had gone down to 106, 07:16 because he got on a good lifestyle and was getting 07:18 in some regular exercise. When you do exercise, 07:21 you drive glucose into the cells. 07:22 How many we are on the Jonathan? 07:24 11, okay and nothing drives glucose into the cells, 07:29 like resistance exercise. Yes, you can get 07:31 by doing aerobics, but nothing puts the energy 07:34 man like when you stimulate those muscles and make 07:36 them more work hard and that's 07:38 what we are trying to do now. 07:40 Okay, we got 3 more 18, 19 and 20. Good. 07:49 Okay, we gonna switch the other way now. 07:52 So, again you will take your towel. 07:53 You gonna grab it, like so and then you will take 07:56 with the other hand about eight inches from 07:57 the top and then raise up, okay. 08:00 The another women who came out to Center 08:02 and she was injecting insulin 2 and 3 times a day 08:05 for 30 years and within a 3 week time period, 08:08 she was able to get totally free of her insulin. 08:11 We've a lot of people come out. We've to say, 08:13 we've good news and bad news for you. 08:15 The bad news is you are now diabetic. Oh! No, 08:18 what I do now? Well, the good news you're in 08:20 the right place because we gonna help you reverse 08:22 that by getting you into a good lifestyle.; 08:24 So, it's just so frequent that we see people get rid 08:27 of their medications for blood sugar and some 08:30 of the changes you're absolutely staggering 08:32 goes beyond what you think would be even realistic, 08:36 but yet it happens time and time again 08:38 as people gain a good lifestyle and get in 08:40 the resistance exercise to make themselves work. 08:42 How we're, how we're doing that Jonathan? 08:44 Seventeen, okay, 18, 19, one more and 20. 08:51 Well, we got our towels still, we 're gonna take it 08:54 in our right hand and we're gonna droop 08:56 it over to the outside, to thumb side of our hand 09:00 and now we're gonna grab, just a few inches 09:02 above that and we're gonna use the towel 09:04 as resistance as we train our bicep muscles. 09:08 Okay, so we just curling up and going down 09:11 and up we're going 20 there. Every muscle has 09:15 its own aerobic and anaerobic system. 09:17 So in another words, every muscle has capacity a to go 09:20 for a long range of time or a short burst by using 09:24 what we call the Fast Switch Fibers 09:26 and the Fast Switch Fibers are the ones that really 09:28 burn the glucose and the sugar and so that's 09:31 we're training now. We are trying to stimulate that 09:33 and more we work and more sugar we're gonna be 09:36 burning and it's gonna open up the receptors 09:38 of the cells and diabetes actually has a bad 09:41 reputation, how many we've done? 09:42 16. 16, I'll explain to you as we go 09:44 to the other side there. That's 18, we got 09:48 2 more to go, 19 and 20. 09:52 Now, we're gonna switch over. Again, 09:54 we're gonna drape it over the thumb side 09:56 and we're gonna grab it and start our curls 10:00 and by doing it this way, we encourage our 10:04 hand to stain, what's called the Supinated Position. 10:06 Often times people curl they want to have that 10:08 in a pronated position, but we wanna supinated 10:11 because that's the function of the bicep muscle. 10:14 Diabetes is often times been called, 10:16 especially in the past, Sugar diabetes, 10:18 because the reason why people diagnose 10:20 with diabetes because their blood sugar is too high. 10:22 But, actually it's gone to bad rap. It isn't the sugar 10:25 is causing the problem, is the fat the high 10:28 fat we take in, which coats receptors is not 10:31 allowing them to take in glucose to the cells. 10:33 So, they're effective that and as glucose goes up 10:36 and people say alright we got sugar diabetes. 10:38 But, isn't that at all. It has been the high fat 10:40 content we're consuming, Okay, and two more 10:43 19 and one more 20. Okay, good. 10:47 Now, we're gonna do what's called the kickback 10:50 and we gonna use our towels one more time, 10:51 just to show you how diversified these things 10:53 are and so we're gonna put our left foot out 10:56 and we're gonna bend over little bit to waist 10:59 and we're gonna draw back like this 11:01 and extend the triceps out, 11:06 good and let's do 20 on each side there. 11:09 Try and get out as far as you can, 11:10 try to extend out good. 11:16 The more you resist the more benefits 11:19 you get out of it and for those who want to tie 11:22 in the back of the arms, this is an excellent 11:23 exercise for that and there is no magic way of getting 11:27 fat to go off an area though, because fat 11:29 cannot contract. It just hangs there. 11:32 It doesn't cross the joint. How many we have done that? 11:36 Okay, good, 18 now, two more and 19 last one, 20. 11:42 Okay, switch you position. 11:44 How about the right foot now? 11:46 Okay, grab your towel to your left hand, 11:48 okay and then we're gonna kickback 11:51 and you might find if you get a little further away 11:53 from your other hand, you have a little more 11:55 room to extend your arm all the way. 11:59 You wanna keep your elbow into your side as 12:01 if it's just both it in there and try to extend 12:04 that arm all the way out, 12:06 using that towel for the resistance. 12:11 Okay, where we at there? Okay there is 13, 14, 12:17 lay back and contract the triceps each time. 12:24 Good, two more 19 and 20. Good job, alright. 12:30 Now, we gonna do those stretching to shake 12:32 the arms out there and rest for a moment, okay. 12:37 We are bringing arm up over the head 12:40 and pull. 12:46 We gonna hold this stretch for about 15 seconds. 12:50 Make sure you breathe while you doing that 12:52 into the nose out through the mouth, 12:54 that will help you relax as you are doing stretch. 12:57 Now, switch over to the other side 13:05 and we're gonna hold that 13:07 for about another 10 seconds. 13:15 Okay, relax. Now, let's bringing the arm across 13:17 the body and pull. 13:28 Now, we're gonna hold that for another 5 seconds 13:31 1, 2, 3, 4 and 5. Okay, switch the other way 13:41 and hold, steady pull, don't make it comfortable 13:44 for yourself and we got 10 more seconds to go. 13:48 Stretching should be comfortable, 13:50 shouldn't be agonizing and 2, 1. 13:58 Good, okay shake it out. Let's get a couple of 14:01 breaths into the nose, out through the mouth, 14:05 into the nose, out through the mouth. 14:11 Now, one of the things we find to be so beneficial, 14:13 when it comes to diabetes as working the legs, 14:17 because the legs will demand more 14:19 energy than anything else. 14:21 Naive, from the people at home doing it 14:22 and you guys as well. So, we're gonna do 14:24 some leg work now. We're gonna do some squats 14:27 and the way we do squats, 14:28 and I'm going to turn sideways, 14:29 so we can see that is, we're gonna push the hips out, 14:33 first thing and even fast how you can do 14:35 and for some people, you may have to go home, 14:38 and you may have to hang on do something, 14:39 nice and steady there Jonathan and you squat down 14:42 and you help for yourself backup. 14:45 That's okay and that's what you have to do, 14:46 that's fine. Exercise is progress endeavor 14:50 and it doesn't matter, I mean I had a person 14:52 one time who can only raise his arms up 14:54 and down 5 times and 3 months later, he's taking 14:57 20 pound dumbbells, to do the same exercise. 15:00 So, I've see tremendous progress. 15:02 It doesn't matter where you start 15:03 it's where you finish it counts and the fact that 15:06 you've been doing the thing in the first place. 15:08 So, let's cross your arms 15:10 and let's go and squat down. 15:12 We're gonna do nice and slowly and you come back up 15:15 and when you are doing your squats, 15:18 if you can't go very deep that's okay. 15:21 Now, if you can't go deeper that's fine. 15:23 So, when we try and take this down, down, down, good. 15:27 Now, you don't wanna go any deeper then parallel 15:29 to the ground, which means the upper thigh comes 15:33 down to the place where it's parallel to the floor. 15:35 Both these fellows able to get that position 15:37 fairly comfortably. If you can't that's okay, 15:40 but this gives you some to strive for 15:42 and if you need to hang on do something, 15:44 please do so and if you need to stop 15:47 while you are doing it that's okay 15:48 as well because this really creates a big energy demand, 15:51 but the stronger those major muscles 15:54 get on your legs, the better off you gonna be 15:56 when it comes to diabetes. 15:58 Because muscles are always burning something 16:02 even when you're got good muscle tone, 16:04 your muscles are always in a semi-state 16:06 of contraction, which means they're always 16:08 burning something and fats are going to 16:10 your blood stream all the time, looking for working 16:12 muscles and if they don't find any working muscles, 16:14 guess where they go, back into the fat stores. 16:17 So, we wanna burn up those fats, by getting some 16:20 good exercise and after you do a good 16:22 weight exercise, workout, you are gonna burning 16:24 fats at a higher level for about the next 5 to 6 hours. 16:27 When you do aerobics, it's only about 16:29 for the next hour. So, this is actually 16:30 and put more energy demand then anything else. 16:32 Okay, let's go down and hold that there. 16:36 Now, this part can be really trouble some 16:38 for a lot of people, but it really gets the legs good 16:41 and so, right now these guys are gonna start 16:43 experiencing a little bit discomfort here. 16:45 Alex is smiling already. 16:46 So, I am sure he's feeling something. 16:48 Now, we're gonna go for, oh I think another 16:51 15 seconds now at home, if you need to stop 16:54 and rest, that's okay. But not you guys, 16:56 you guys can't stop, you guys keep going, okay. 17:00 Hang on there we got another 5 seconds 17:02 to go 4, 3, 2, 1, relax. 17:09 Right now, you can just feel those fats 17:12 and glucose and all that stuff being burned up 17:14 and your blood sugar levels 17:15 is gonna be more stable. You're gonna feel good. 17:18 Okay, now we need to do and this always feels 17:20 good after you exercise the stretch. 17:21 Now, I want you guys do as use me as a something 17:24 to brace yourself with and get a hold of 17:27 you're ankle and stretch. Now, Jonathan is doing 17:30 a Flamingo style, but I can't do that most 17:32 people can't. So, if you can do it, 17:34 just doing that, that's okay but he also leads 17:36 out on our stretching at the Black Hills, 17:38 so, he's had a lot of practice of that. 17:40 But, for the most people 17:41 they can't do it with that way. 17:43 They need to have something to stabilize themselves; 17:45 you just very balanced person I guess. 17:47 Okay, we're gonna go for another 3 seconds 2, 1. 17:51 Switch, switch the legs there. 17:56 Okay, and when you doing this, you may not be able 18:00 to get your ankle at first. Jonathan wants to show, 18:02 how to be, to get just a hold of your pant leg there, 18:05 bring and get a shot on Jonathan there. 18:07 You can see where he is there and he just 18:08 getting hold of his pant leg and that's okay, 18:11 that's all the further you can go, that's alright, 18:13 because eventually you will get to the place 18:15 where you can get a hold of your ankle all the way. 18:17 Alright, go ahead and relax. 18:19 Now, we gonna do is, we're gonna step out 18:22 and we're going to stretch the hamstring, 18:24 keep the chest up as you do this 18:26 and lean forward into it. 18:30 Okay. Alex, being a physical therapist, 18:35 you can tell he has been showing to people 18:36 how to this before and for a lot of people, 18:39 who can't get on the floor and often times 18:41 for diabetics that is the case, because 18:43 one of the things that goes with hand in hand 18:45 with diabetes is obesity. So, lot of times blood 18:48 sugar problems and obesity, if they've 18:51 trouble getting on the floor, 18:52 so we're gonna try and do some exercise 18:54 as we you don't have to get down there. 18:55 Okay, let's switch the other side now. 19:02 Feel the stretch. It should not be uncomfortable. 19:05 It should feel actually somewhat pleasant 19:07 and relaxing, especially after doing a good 19:10 hard workout. Keep the chest up. 19:15 Make sure you breathe steadily while you do this 19:18 that will help you to relax your muscles 19:20 more and help enhance your stretch. 19:27 Okay, very good, now we're gonna do 19:30 is we gonna step out to this side 19:33 and we're gonna stretch the inside of our thigh; 19:36 feel the stretch right until here. 19:38 Now, I'm not super flexible, 19:40 you see right behind me Jonathan is 19:42 and so he is doing a more of a dancer type stretch 19:46 that I won't ever hope to see. 19:49 I don't think God made some of us to go that far. 19:54 Okay, now we're gonna switch the other side. 20:00 So, we got three different versions here. 20:02 We got my version, Jonathan's version, 20:04 and the middle we got Alex. So, that's good. 20:07 So, you can follow whichever one of us, 20:08 you feel most comfortable with. 20:14 Okay, we're gonna hold that for that 5 more seconds. 20:22 Okay, good. Now, we're gonna do is 20:25 we will step back, push your heel to the ground, 20:29 and you gonna push up on the toe, back down, 20:32 push up on the toe, back down. Okay, 20:36 let's keep going there. 20:37 Jonathan we're gonna try to do 40 at least. 20:40 We're doing a lot of these because we're not 20:43 putting any raw resistance side. 20:44 We just using our own body weight to extend out 20:48 and on this particular exercise, 20:50 this is an excellent one for somebody with diabetes 20:53 because one of the things it goes on with 20:54 that is neuropathy where they start losing 20:56 circulation to the lower extremities and anytime 20:59 we do some exercise down here, 21:01 we're encouraging the body to be sending blood 21:04 to that and the calf muscle or the gastronomies 21:06 is often times is called the Second Heart, 21:09 because it helps circulate blood back up 21:11 to the body, up into the heart area. 21:14 Where we were at Jonathan? 21:16 Okay, we've got 10 more to go. 21:20 There is 1 and 2 and 3, 4, 5, 6, 7, 8, 9, 21:35 one more time. Now, just press the heel 21:38 to the ground and feel the stretch. 21:40 Stretch the muscle there and we gonna hold that 21:44 for another 10 seconds, 1, 2, 3, 4, 5, 21:51 6, 7, 8, 9, 10. Good. 21:57 Let's go to the other direction now. Okay, 22:00 let's press up and down. Question often times 22:03 comes, what about people who have 22:04 type-I diabetes But, we have two different types. 22:07 We've the type-I and type-II. 22:09 Type-II is more common one and now usually develops 22:11 later on life and doesn't develop 22:14 mainly because the body is not 22:17 producing enough insulin. 22:18 It's the fact that the body is not being 22:19 receptor to insulin's being produced. 22:21 The type-I diabetes, which is use to be 22:23 called Juvenile Diabetes means that the body 22:26 is not producing enough insulin anymore 22:28 or not producing insulin at all. 22:29 So, they're called insulin dependant diabetics 22:32 and though the question comes for somebody 22:34 who is insulin-independent, also get benefit by getting 22:37 a good lifestyle program and exercising 22:39 and the answer is absolutely. 22:41 When people do that with the type-I diabetes, 22:44 they find themselves having to take 22:46 a lot less insulin, which makes 22:48 them better off overall. So, even for a type-I 22:52 you can see great benefits by getting 22:53 into a good exercise program. 23:00 Okay and press it down and just hold it there 23:06 and we're gonna hold for a 10 more seconds. 23:11 It's 5, 4, 3, 2, 1, good, alright. 23:19 So, shake our legs out there. Let's get a couple 23:22 of breathes in and out and in and out, 23:28 one more time in and out. 23:32 Alright, we're gonna put our hands 23:34 behind our back. For somebody again 23:37 with diabetes it might be hard to get on the floor. 23:39 So, we're gonna contract the abdomen from here 23:41 and what we're gonna do is, we just gonna 23:42 contract here and the way you can do that 23:44 is you're gonna push your low back, 23:46 backwards and contract your abdomen down. 23:49 I will do it from the side here. 23:50 So, we're gonna draw in, squeeze here, 23:53 as we squeeze draw in. Now, what we do is once 23:56 we get there, is we're gonna bend over 23:58 and then we gonna come up. 24:00 Then, we gonna lay back and when you lay back, 24:03 we're gonna stretch the abdominal wall it contract 24:05 our eruptive muscles in our low back. 24:07 We're gonna contract, bend over, up, lean back. 24:13 Contract, over, up and back, contract, over, 24:22 up and back, contract, over, up and back, 24:30 contract, over, up and back, contract, over, 24:39 up and back, contract, over, up and back. 24:46 Make sure you focus on your abdomen as you do this, 24:50 feel the stretch behind you, 24:51 and when you come forward blow, 24:53 as you come forward and then back blow out, 24:58 contract, over, up and back, contract, over, 25:04 up and back, as you see what Alex is doing here, 25:08 he is contracting his abdomen. 25:09 He is using his hand to feel the muscles go 25:12 where he wants them to go and that's a very good 25:14 technique to do and again being a physical therapist 25:17 Alex is well aware of what it takes to feel 25:19 the muscle work. So, you see him 25:21 holding his hand on his abdomen making 25:23 it do what he wants to do as it contracts 25:25 goes over; comes up and back, good, 25:28 excellent, excellent. Okay. Relax. 25:31 Now, we're gonna do is, we're gonna do some trunk 25:32 rotations and whenever you do trunk rotations, 25:34 a lot of time you see people that want to do 25:36 a lot of bouncing side exercises for their waist 25:39 and what they've doing is building up their bleaks 25:41 and making them thicker through the waist. 25:43 So, we're gonna do is, so we're just gone do 25:44 some easy twisting and we're not gonna do 25:46 it hard because by doing your hard twist, 25:48 you can hurt yourself. So, we just gonna go on light 25:51 and easy twist, so we get a range of motion 25:53 there that stays so important. 25:59 And it's not that we can't do a side stretch. 26:02 In fact, we'll do that here in just a moment. 26:04 Let's do two more. There is 1 and 2. Good. 26:15 Now, let's go ahead and stretch to the side. 26:17 We're gonna do that, bring your arm up 26:19 and just feel yourself stretched 26:21 and you should feel stretch in your side, 26:23 but we are not going to bounce to that area. 26:25 We're just gonna hold a nice and steady stretch. 26:30 We will hold it for 5 more seconds 26:35 and relax and go to the other direction 26:41 and hold it 10 more seconds. There is 1, 2, 3, 26:49 4, 5, 6, 7, 8, 9, 10, good. Alright fellows, 26:58 we are all done, thanks a lot. 27:02 Diabetes doesn't have to be the death sentence, 27:04 it has been for many, many people, 27:06 not only that, but it causes so many other 27:08 complications such as losing your vision, 27:10 losing circulation to the legs, and causing 27:13 just a general health to go downhill. 27:16 We'd become more subject to infection 27:17 and disease, but there is good news out there, 27:20 by getting into good lifestyle program 27:22 if you're on oral medication, 27:23 you can pretty much assure yourself 27:25 that you will be off that in a short period 27:27 of time by following a good program 27:29 of a healthy lifestyle and if you even are on 27:32 injecting insulin already, you can still look 27:34 forward to a life without injecting in many, 27:37 many cases if you've been doing 27:38 it for very long time, and if you claim 27:41 the promises of the Lord that all things work 27:43 together for good and knowing that 27:45 as you do this program, do it for the right reason. 27:48 Philippians 4:13 says, I can do all things 27:51 through Christ which strengthen me. 27:53 God bless. We'll see you next time. |
Revised 2014-12-17