Participants: Dick Nunez (Host), Brittany Nunez, Omar Mosquera
Series Code: BAS
Program Code: BAS000124
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Depression is a condition that effects millions 00:16 of people but there is good news out there. 00:18 There is a healthy effective and even fun way 00:20 to reverse it. Find out how next on Body and Spirit. 00:24 Hello I'm Dick Nunez, Wellness Director of the 00:51 Black Hills Health and Education Center. 00:53 Welcome to Body and Spirit. It's so sad how 00:57 many people we see that come to our wellness program 00:59 with depression. It's a thing that effects entire country 01:03 even the entire world. What is it about it, 01:06 why is there so much more now than there has been before. 01:08 Well there are many reasons, the stress of our 01:10 society, the way we eat, the way we don't 01:13 take care of ourselves. All these things are factors; 01:16 one of the things that can really help somebody 01:18 who is depressed is to get in their regular 01:20 exercise program. So without wasting anymore time 01:22 let's do just that, helping me out today 01:25 will be my daughter Britney Nunez 01:26 from the the Black Hills Health and Education Center 01:29 in Hermosa, South Dakota and Omar Mascara 01:32 who is a massage therapist for us out there 01:35 at the Black Hills Health and Education Center. 01:37 Well let's, first thing we're going to do is warm up a 01:39 little bit so let's do our arm circles and get some blood 01:44 circulating and get us ready to go here. 01:46 Now since we are dealing with depression I want you folks to 01:49 look really happy back behind me now, 01:51 because part of helping reverse depression is to 01:54 be happy smile a lot and find something to laugh about 01:57 and maybe we'll find something to laugh about here 01:59 today, I'm not certain at this point but you never know 02:01 what can happen. Okay, let's go the other direction 02:04 now up and around, up and around, so imagine 02:10 you're swimming, I can't swim so all I can do is 02:13 imagine. Okay up and around and up and around and up 02:18 and around and up and around, okay. 02:21 What we're going to do is we're going to do a 02:24 modified push up, now I want to you to go ahead 02:27 and get down on the floor in push up position, 02:29 but we're going to go off our knees 02:32 and what we're going to do is we're going to do some 02:33 different hand positions so I'm gonna have you put your 02:36 hands way out wide. Go way out wide, 02:39 okay keep your back straight, have your hands 02:42 turned forward okay lower yourself down, 02:45 let's do 10 of them, keep your back straight. 02:49 Good, there's 4 and 5 and 6 and 7 and 8 and 9 and 10, 03:05 okay just want you to sit back and relax for a second, 03:07 now for those at home if you have to do these 03:10 by using a wall that's okay. 03:13 Often times I'll people do push ups here military style 03:16 without using their knees, I want you to know that 03:18 it's okay to use your knees and we're still going 03:20 to get them tired okay. Back down position 03:23 that's enough for rest, this time I want you to bring 03:25 your hands in real course and just by varying 03:27 the hand position go over a little bit further apart 03:30 Omar, get your hands a little bit further apart, 03:33 let's get about six inches between hands 03:35 okay. Now lets do some push ups from there, 03:37 keep the back straight, try and get your hips down 03:40 a little lower there Omar, there you go, 03:42 that's better. This is a little harder push up 03:45 because it makes you use your triceps more, 03:48 good try and push up evenly, one more okay, okay, 03:56 two more, okay, relax for a moment. 04:00 Your starting to feel those at all yet. 04:02 Oh yes. Okay, Britney yes. Alright, 04:05 then we're going to go one more round of them, 04:07 but this time we're going to do a normal grip, okay. 04:09 So, back on the floor again and straighten your backs out, 04:16 okay lower yourself down and do ten of those one 04:19 more time, down and up, down and up, try and keep the back 04:24 flat, there we go, there's 5 and 6 and 7 and 8 04:35 and 9 one more time and 10 good. Alright 04:40 go ahead and turn up on your backs there 04:42 and lay on your back. Feel better already don't you? 04:45 Oh yes. Okay, straighten your legs out, 04:49 put your hands behind your head okay put way back, 04:53 reach way back, okay now you're just going to pull 04:56 your arms up to this position and back down, 04:59 reach way back stretch and bring it up okay way back, 05:05 take a deep breath as you come back, 05:06 then pull it back over, way back and pull it over 05:11 let's keep going, I want you do 30 of those, 05:14 Omar you keep count if I need to find out I'm 05:17 going to come to you and don't tell me in Spanish okay. 05:20 I won't. I can only count to 10 in Spanish. 05:24 Okay, bring it up, way back, this exercise 05:28 is designed to work the muscles around the shoulder 05:30 blade, keep the arms straight as you do it, 05:33 bring it in real deep breath. It's also designed 05:35 to help expand the ribcage, when somebody battles 05:38 with depression what they need to do is 05:41 to get something to preoccupy them on something 05:44 positive and exercise is just a thing in fact 05:47 some experts have said that 2/3rds of all depression 05:50 could be reversed just with three months of 05:52 regular exercise three days a week 05:54 and that's a pretty simple cure when on you really stop 05:57 and look at it but yet I hear all the excuses, 05:59 I don't have time or it's too hard, well 06:03 we all can make excuses as to why we don't want to do 06:06 something. It's just like we can find good things about 06:09 people if they look hard enough and we can find bad 06:11 things if we look hard enough. 24. How many? 54. 06:15 25. Okay, 26 good, 27, 28, 29 one more time 06:26 and 30 okay up on our feet now that's a good exercise, 06:31 you can also use a dumbbell or a small weight 06:33 to bring back and feel the stretch and then come back up 06:36 and you feel the stretch and just go back and touch 06:38 the floor and you'll get a real good effect okay. 06:40 Now let's stretch out. Let's bring the hands back, 06:43 behind the head and push your shoulders way 06:47 or push your elbows way back and fill it 06:49 stretching your chest, good, good okay. 06:53 Lets bring it to across now, way across, 06:56 pull your shoulder blades out as much as possible, 06:59 you see feel it stretching through your back area. 07:03 Okay, hands behind your head, push your 07:06 elbows back again, way back, keep your head up 07:11 as you do it, way back, that's good and bring 07:14 your arms across now, way across, 07:16 give yourself a good hug, come on Omar, 07:18 act like you like yourself. Good, pull it, okay relax, 07:25 now I want you to bring an arm up over the head, 07:28 okay pull, hold that, hold it about 10 more seconds, 07:41 keep holding on. Okay and relax lets switch 07:50 and the other arm up and over, hold that, remember 07:59 any time you stretch, you want to make 08:01 sure you are breathing comfortably, don't pull too 08:03 hard we're not trying to be contortionists here, 08:06 we're just trying to give you a good stretch. 08:08 There is no point in taking your joints 08:11 to beyond the regular range of motion, 08:13 it doesn't increase your strength but it does 08:14 weaken the joint and we don't want to do that. 08:16 Okay, relax alright, let's get a couple of 08:21 deep breaths, good and out again. Alright 08:28 we ready now we're going to do some shoulder exercise 08:31 and we're going to do some circles, 08:33 this is the top one, even those who might think 08:36 that this program looks pretty easy by just watching it 08:39 they get really surprised when they try and do this 08:41 one and they find out wow that's actually 08:43 pretty hard and when you do exercise, 08:45 you help yourself deal with stress hormones 08:48 much more effectively and as you're doing exercise, 08:52 you are burning fatty acids going through the blood 08:55 stream which will keep your blood flowing smoothly 08:57 and you won't have the irritability of clot 09:00 blood stream to make you feel bad and feel run down. 09:03 And exercise more than anything else produces 09:07 endorphins, lets go bigger and what that means 09:12 is that's a morphine like substance, it's produced 09:15 by the body that gives you this feeling of well being. 09:17 Okay let's go smaller and lets go bigger. 09:25 Okay, let's go the other direction now 09:28 and those endorphins make us feel good and they 09:31 stimulate our immune system and to have a medical fix 09:34 of endorphins is very, very expensive. 09:36 So we can get that naturally just by doing exercise 09:39 and that's one of the things that helps people who 09:41 have a regular worship service or they have a 09:45 regular praise time to the Lord, they also have 09:47 endorphins produced. Okay let's hold it out, 09:49 hold it out steady, we're going to try and do that 09:52 for 30 seconds, get those hands out, 09:54 come on, my arms are heavier than yours Omar, 09:58 if I can do it you can do it, get back out there. Yeah. 10:01 Good, good, "muy bien" that's my limit of Spanish, 10:08 so hold it out there, hold it out there, 10:11 keep holding it, ten more seconds, 10:15 can you hang in there Omar, good, you are still smiling 10:18 anyway 5, 4, 3, 2, 1, feels good when you put down 10:26 doesn't it? Yes. See, there is that joy right there, 10:29 okay bring it across we're going to stretch, 10:32 you might find that when you first go out for a walk 10:35 you may not enjoy it, but when it's done you always 10:37 feel a lot better and there is a reason for that 10:40 and again that's the endorphin effect that comes into play 10:43 and when you get those endorphins going, 10:44 all of a sudden life just doesn't seem so bad anymore. 10:49 Okay, let's switch the other side. Hold it steady, 11:00 pull and lets hold it for 5 more seconds 11:05 1, 2, 3, 4, and 5 good. Alright, Britney could you get 11:13 some towels for us please? This is our very 11:21 convenient exerciser here and what we're going to do 11:25 is we're going to drape the towel on the thumb side 11:28 of our hand and that's going to put us in a 11:31 proper position to do a curling motion, 11:33 then we're going to grab it with the other hand, 11:35 we're going to curl our arm up, we're going to go back 11:38 down, we're going to curl up, we're going to go down, 11:41 and up and down and up and down full range of 11:46 motion very important come all the way up, 11:49 all the way down, work yourself hard, harder you push 11:54 yourself the better off it's going to be for you. 11:56 And you can control how hard you work, 11:59 so if you're not in very good shape yet 12:01 then don't push yourself quite so hard right at first. 12:05 How many we got there Omar? I think we're up about 12:11 14, 15, 16, 17, three more 18, 19, and 20 good. 12:24 Lets go the other side same thing you have to drape it 12:27 over the thumb side, get a hold of it just beneath the 12:30 hand and we're going to pull up and down, good. 12:35 One of the things that happens if people have 12:38 depression is they are quick to take various medications 12:40 and the unfortunate thing is some of those 12:42 medications prevent certain prosthesis to happen 12:45 that actually are beneficial to prevent 12:47 depression naturally and that's where you have 12:49 the tryptophan to serotonin to melatonin 12:52 connection and some of the medications 12:54 actually block that last transfer to from serotonin 12:58 to melatonin and so it keeps people in a somewhat 13:01 depressed situation even though that 13:03 medication is controlling how they feel. 13:05 Okay, two more, good alright, 13:11 now we're going to do what's called the kick back 13:13 and this is going to be a little bit of a 13:15 different exercise. We're going to step out 13:17 with our left foot and we're going to come here, 13:20 we're going to have one hand close to the 13:22 other actually you're gonna give, have to 13:24 give yourself a little more room, so give yourself about 13:26 a foot, you're going to kick your arm back and pull back 13:29 just like so, kick back bring it in, kick back 13:34 you're gonna bend over a little more Omar. 13:35 You want to keep that elbow in one spot, 13:38 give yourself enough slack or you can get your arm all 13:41 the way straight, there you go, good, keep that elbow up. 13:45 Okay, now come in, there we go, 13:48 see what we got here, okay keep the elbows up, 13:52 okay now push out, way out good, 13:56 keep the elbow up, push, bend over a little bit more. 14:01 This way, okay. There we go, 14:09 okay move up in the elbow there again, keep it up, 14:12 good that's better, let's go 3 more and push, good. 14:24 Okay, let's reverse it, we're going to step out with the 14:28 right foot this time, okay and you're gonna push back 14:31 with the left arm, way back, way back and pull it back 14:36 through, keep the elbow up the whole time, 14:39 the elbow shouldn't move, the elbow shouldn't move, 14:43 it should stay in one spot the whole time. 14:45 Now the pressure is on me, now that camera is right on my 14:51 elbow, I got to keep it in one spot now. 14:53 There we go, push back, push back, push back, 14:58 good keep it up, keep the elbow up and keep it 15:02 one spot, keep it one spot, don't let it drop, 15:05 good Britney, that's the way. Okay 3 more 15:12 and one more time, good. Alright, let's just go ahead 15:16 and shake the arms out there and relax a little bit. 15:19 Let's get a couple more breaths, good, one more time. 15:26 Alright now we're going to start on some leg exercise 15:29 and the way we're going to do is we're going to step 15:31 out on to the side here, we're going to stretch 15:34 the inside of the thigh and as we do that, 15:37 we're going to shift over to the other side, 15:39 now we're going to stretch the other way, 15:41 now we're going to bring it back again and back, 15:46 now what we're going to do is we're gonna put a 15:49 little movement to it, we're going to do it 15:50 a little bit faster and start making a exercise out of it, 15:54 feel stretch and stretch and stretch, in the mean time 16:00 you also feel it starting to work in your quadriceps area, 16:03 which will help prepare us for some more leg exercise. 16:10 Which we'll get to here in just a moment. 16:13 Okay we're going to go about 10 times each way 16:16 there is 1 and 2 and 3 and 4 and 5 and 6 16:29 and 7 and 8 two more times 9 one more time 16:38 and 10 very good. Alright we're going to get in squat 16:41 position, we're going to cross the arms across 16:44 the chest, the first motion for squats is going to be 16:48 go down, push your hips back, keep your chest up, 16:52 keep the Xiphoid process which is the bony vertebrates 16:55 at the bottom of your sternum up, go down 16:57 and then come back up, you want to keep the legs slightly 17:00 bend so we increase the amount that we feel it. 17:05 Okay, let's go down I was going to say burn 17:10 but that's a bad word, okay down, way down, 17:15 good down a little bit deeper, good, this looks like fun, 17:21 I better join in, okay, down control, 17:27 keeping everything controlled, keep the head up 17:32 and keep the knees over the feet, 17:35 we don't want them jutting forward, 17:38 oh this feels good. Oh yeah. You feel better already, 17:47 don't you Omar. Yes. 17:49 Good, we want to keep you smiling. 17:53 Okay let's do a couple more and we're going to go down, 17:59 we're going to hold that, get down there come on, 18:02 we're going to hold that for 20 seconds, 18:06 how's that sound? Sounds good. Okay, 18:08 that's good, there is 5, you should start to feel them 18:13 in your legs right now, if you need to stand up 18:14 for a moment you can, but not you two. 18:16 Stay right where you're at. Okay, 18:19 there is 5 more seconds 4, 3, 2, 1, okay good, 18:26 it feels good when you finish doesn't it? Yeah. 18:28 Alright, now we're going to stretch out, 18:30 put your hand on my shoulder, get a hold 18:33 of your ankle and give it a nice little pull, 18:39 you should feel that in your quadriceps area. 18:42 If you can't get to your foot and you can only 18:46 get to your pant leg that's okay. 18:49 We find many many times for wellness guests 18:51 can't get to their ankle at first, but after a period 18:54 of time of trying it, they get better and better. 18:58 Okay, let's switch over and I know, excuse me Omar being 19:08 massage therapist you know that when you do massage 19:10 on people it helps to relax them 19:12 and the start to feel better and helps reduce that stress 19:14 as well and often times the people with depression, 19:17 we just have to break the cycle that they've been into, 19:20 that caused them to be so depressed and that's why it 19:22 helps to go to a program and not just our program but 19:25 any of the lifestyle programs around the country can offer 19:28 this type of break in the action of the stressful eye 19:31 and help them get on a new track, okay relax. 19:35 And once you can break that cycle, 19:36 step out and lean forward, you'll find yourself 19:41 able to get better and that happens a lot 19:43 with various disorders, autoimmune disorders, 19:45 migraine headaches, that types of situations, 19:48 you have to break that cycle of pain and get them back 19:50 on the right track again, depression is a lot 19:52 the same way. Break the cycle of what is cause 19:55 and all the stress in their life, get them a 19:57 new environment where they have fresh air, 19:59 lots of good water, regular exercise, supportive people 20:03 around them encouraging them and it will be amazing 20:05 what happens, we've had so many people get off 20:07 medication for depression, that it's just been a 20:09 real blessing and they feel so much better 20:11 when they do. Alright, step out the other side. 20:20 Okay, chest up, I'm trying to say 20:23 that there is never a time where people 20:25 don't need to take medication, because I'm sure 20:28 there's times there are, but we are saying 20:30 that there is so many people that are depressed out 20:33 there and a lot of them can be controlled 20:34 to get in a regular exercise program and a good lifestyle. 20:39 Keep holding it, we're going to hold it 20:42 for 12 more seconds 9, 8, 7, 6, 5, 4, 3, 2, 1, good. 20:54 Alright. Come back to the edge of the platform, 20:57 you're going to use me as brace 20:58 and we're going to do some toe raises, 21:00 okay get on the ball of your foot a little bit more 21:03 there Omar, back a little bit further. 21:05 Okay, way up high, okay and down and up, 21:09 for those at home you may need to use stairs 21:12 or you can use a piece of wood or something, 21:17 you can use the floor, but it won't let you go 21:20 far enough, that's quite as far down with the heels 21:23 as we need to get a stretch for the calf area 21:26 and for those of you who have been watching the 21:28 program over the years, yes you can see my 21:31 daughter is little bit taller and she is trying to get up 21:33 on her toes to catch me in height, but 21:34 she's not quite there yet okay. Up and way down 21:41 and up and way down and up, how many we got there Omar 21:46 okay. Keep going and lets go 10 more, 21:54 there is 1 and 2 and 3 and 4 and 5 and 6 and 7 22:07 and 8 and two more 9 and 10 good. 22:12 Now what we're going to do is we're going to step 22:14 out and stretch the calf, so step back, 22:18 have the leg straight, push the heel to the ground 22:22 and you should feel it stretching your calf area 22:28 and let's hold that for 10 more seconds 7, 8, 9, and 10, 22:40 okay switch step way back, you don't want to bounce 22:47 your stretch, you want to keep it steady, 22:50 if you need to lean forward a little more into it, 22:54 you can if you don't feel it in the calf area, 22:57 that's what you want to do, just go a little bit 22:59 further forward, get a little more stretch to that area. 23:04 Okay and five more seconds 4, 3, 2, 1, good. 23:10 Alright, on the floor on your backs, one of the things 23:17 that make people feel better is that they have a nice 23:19 tight abdomen, I know that would make me feel better, 23:21 how about you Omar? Good. Feels good. Britney? Oh yeah. 23:24 Okay, so we're going to put the hands behind the neck, 23:26 it's very important to use the neck and not the head, 23:29 we don't want to put a lot of pressure on the neck area, 23:32 so we put him behind the neck, right in here 23:35 and we're better off. Okay, lets bend the knees, 23:38 feet on the ground, okay when you sit up 23:42 you're going to come up just a few inches and 23:44 you're going to lift your chin up as you come up. 23:47 Okay, ready, come up, good, try and get your hands a 23:51 little lower on your neck there Omar, 23:53 there you go and chin up as you come up, 23:56 chin up, chin up, like you want to touch your chin 24:01 to the ceiling. I'd be very impressed if you could, 24:04 good, excellent Britney, that's the way you go. 24:10 Okay, come up and hold, when you come up, 24:15 okay go back down, blow out as you come up, 24:17 because we want to encourag the abdominal wall to go in, 24:20 okay come up and down. Now back up 24:23 and down and up and down and up and down and up and down 24:31 and up and down and up and down, okay turn over on your 24:37 abdomen. I like you to put your hands behind your back, 24:43 okay now lift your chest off the floor, 24:47 okay back down and up and down and up and down and up 24:55 and down and up and down, up and down, 25:01 up and down, let's go 5 more, up down, up down, 25:08 up down, up down, one more, up and down, good. 25:15 And back up onto your feet again, 25:18 okay we're going to do little stretching now, 25:22 we're going to go to the side reach over 25:26 should feel it stretch down to your ribs, 25:29 down to your hip, hold your stretch, 25:35 one of the things that people like to do when they're 25:38 feelings a little depressed is they do a lot of stretching 25:40 type exercises where they can just relax 25:42 and think or contemplate, some of our staff have a little 25:46 scripture cards where they, they do a stretch, they 25:49 look at the scripture and they try and memorize that 25:51 scripture while they're in the process for doing 25:53 that stretch. Okay, let's go the other way, 25:55 that sounds like a good idea doesn't it Omar? 25:58 Oh yes it is. Okay, 26:02 Okay, stretch and lets hold for 10 more seconds 26:07 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 good 26:18 now just turn nice and gentle and turn and turn 26:26 and turn and turn and turn, we're going to do two 26:35 more each way and turn and turn, one more time 26:41 turn and turn, good alright, well done, thanks a lot. 26:48 Thank you. There are so many things you can do if 26:52 you're feeling depressed. What we find is social 26:55 interaction can be very beneficial, one of the things 26:57 we have a good within our wellness program, 26:59 is there are people coming from all over the country, 27:01 one program we are having from Washington, 27:03 Maine, Florida and Southern California and top it off 27:06 we had somebody from Hawaii and England 27:08 and that was a lot of fun because a lot of people got 27:10 to know each other that never would have met 27:12 otherwise and social interaction 27:14 and getting to learn new things. 27:15 We find that that makes us feel good about 27:17 ourselves and what we're trying to accomplish, 27:19 mix that in with some exercise, good eating pattern, 27:22 drinking a lot of water and getting good vital rest, 27:25 that's so important, getting to bed early, 27:27 getting the chemicals to be produce in the brain 27:30 that need to be produced to help you feel good 27:32 and you'll find amazing things happened, get up earlier, 27:35 see the sunrise, you feel great and do it for 27:38 the right reason, do it for the all for the glory of God 27:41 and you know if you put God in there that'll help you so 27:43 much and remembering what the scripture says 27:46 in Philippians 4:13 it says, I can do 27:48 all things through Christ who strengthens me 27:51 and that includes getting over depression. 27:53 God bless. We'll see you next time. |
Revised 2014-12-17