Participants: Dick Nunez (Host), Jane Baker
Series Code: BAS
Program Code: BAS000125
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to 00:05 improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 The most rapidly group growing Americans 00:16 nowadays is the senior citizens. 00:19 What's happened, the baby boomers are 00:20 growing up, but there is good news for them. 00:22 Exercise will help to give you a good quality 00:25 of line. Find out how next on Body and Spirit. 00:55 Hello, I'm Dick Nunez, Wellness Director of the 00:57 Black Hills Health and Education Center, 00:58 welcome to Body and Spirit. 01:01 Today, we're gonna do an exercise program 01:03 that's designed for seniors. Yes seniors can do so 01:05 much more than they originally thought. 01:07 They've done all sorts of testings and 01:08 programs on them and probably one of our 01:10 most famous seniors is Jack LaLanne at 01:13 90-years-old the guy is still going around the 01:15 country like a kid. He was getting ready do 01:18 I think it was like a 26 mile underwater swim. 01:20 The guy is absolutely fantastic in his physical 01:22 conditioning and people often times ask him. 01:25 Jack, have you added years to your life and he 01:27 goes I don't know. Why would I add life to my 01:29 years and that's what we like to see. 01:31 We got people as old as 93 come out to our 01:33 Wellness program and they've said, well looks 01:36 like longevity is on my side. So, I might as well 01:38 enjoy the rest of my life as much as possible. 01:40 So, exercise will help you do that and we're 01:43 gonna talk more about training for seniors. 01:45 But, it's time to get started in our exercise. 01:47 And helping me out today will be Jenny Baker, 01:50 who is a PE teacher from Inverness, Florida 01:54 and Jenny and I are gonna do a little exercise 01:56 program here and we're gonna do 01:59 it sitting in chairs. Because the chairs will 02:02 help us to stabilize our self and some of the 02:05 seniors can't get around very well, but we can 02:07 still get a good workout here in the chairs. 02:09 We're gonna find out very shortly, but let's 02:11 warm up a little bit by bringing the arms up 02:14 and around and up and around and up and 02:21 around and up and around. Now, let's go the other 02:26 direction, up and around and up and 02:30 around, 3 more and around and 2 more, 02:35 around, last 1 and around. Okay, now we're gonna 02:41 do is, we're gonna act like we're pressing 02:45 in a seated position. We're gonna push out, 02:47 bring the fist together at the end, bring it back. 02:51 Okay, push out, bring it back and as we do this 02:54 we wanna concentrate on flexing our chest, 02:58 as we bring our fists together and press out 03:04 and press out and press and press. We're gonna 03:12 do 10 more, there is 1 and 2. Focus on what 03:18 you're working, think about your chest, needs 03:20 to push. Imagine you're lifting a really heavy 03:22 weight Jenny and push and 5 more, 03:34 and 2 more, last 1 push out, good. Okay relax, 03:42 now let's put our hands behind our head and 03:45 push our elbows way back, push back. 03:50 Okay, give our self a hug here. 03:58 Okay again, we're gonna put the hands 04:00 behind the head and push the elbows way 04:02 back, push back and bring it across. 04:14 Okay, now what we're gonna do is we're gonna 04:17 bring our elbow up. We're gonna put our 04:18 other hand underneath the elbow and we're gonna 04:20 push down like this and then push it back up and 04:24 then drive it down and then back up and then 04:29 down, and up, and down, and up. This exercise is 04:36 working our upper back area. We're using our opposite 04:40 hand to give ourselves some resistance at the 04:42 elbow, as we pull down and down and down 04:51 and down. We're gonna do 10 more, there is 1 04:55 and 2 and 3 and 4 and 5. Let's go 5 more, 1, 2, 05:11 3, 2 more, 4, last one, 5, good. Let's switch over 05:20 now, other arm, okay drive it down, and up, 05:25 and down, and up, and down. Try and think about 05:31 your upper back area as you're doing this. 05:36 We've done research projects on seniors in 05:38 the Boston Hebrew Rehabilitation Center; 05:40 they took people 87 to 96 gave them a regular 05:44 exercise program and found that they were 05:46 getting so much better in three months. 05:48 The average increase of strength was like threefold. 05:52 They were getting rid of their walkers, getting 05:53 rid of their wheelchairs, getting rid of their 05:55 canes and the somesthesis. They were able to leave 05:58 the nursing home because now they are 05:59 able to take care of themselves again 06:01 and that's good news, because a lot of people 06:03 that are in nursing homes wish they 06:05 weren't and it's because they haven't taken care 06:07 of themselves and let their muscles go. 06:11 So, by getting a good regular exercise 06:12 program we can avoid a lot of things we don't 06:15 want to have happen to us later on our life. 06:17 Okay, let's do 2 more and last 1, good. 06:24 Arm up over the head and stretch; 06:34 hold it for 10 more seconds. 06:39 There is 5, 4, 3, 2, and 1, now switch, 06:48 and pull whenever you stretch. 06:52 Don't pull too hard, just make it comfortable for 06:54 yourself. We wanna hold each stretch for 06:56 about 15 seconds and 5 more seconds, 4, 3, 2, 1, 07:04 good. Okay, now we're gonna take our hands to 07:08 this position Jenny. We're gonna do a 07:10 shoulder press, coming up, and a lot of time this 07:13 is, even this motion is hard for seniors, just to 07:16 push up and that's really sad for me, because 07:20 when you look at seniors, by the age of 07:22 75, one-third of all men and two-thirds of all 07:25 women can no longer pickup 10 pounds and 07:27 that's very, very sad. Because now they can't 07:30 pickup their grand kids and they can't pick, 07:33 carry their own groceries, if they were to 07:34 fall down, they can't get themselves off the floor. 07:38 We've an 84 year woman come out to our 07:39 program, who couldn't get up anymore and her 07:42 whole goal was be able to get off the floor and 07:44 we got her working out and it wasn't too long 07:46 that we've to lie down on floor and up she came. 07:48 So, we see tremendous progress in seniors, but 07:51 yet people can still be foolish enough to say, 07:53 but why would I wanna take good care of 07:55 myself and live to be 90 like Jack LaLanne. 07:58 I rather take poor care of myself and die at the 08:01 age of 70 and Jenny when we think about 08:03 that how silly that is. Those people, they 08:05 might die at the age of 70, but how many years 08:07 of bad health are they gonna have before that. 08:09 Right. I mean, how many years of bad 08:11 health do you think Jack LaLanne has had. 08:13 Probably not very, the old bouncing around. 08:15 Doing whatever he wants to do, when 08:17 somebody dies at the age of 70 inevitably 08:19 somebody will say, well what did they die of? 08:22 Because they know they died too soon? 08:24 But if somebody dies at the age of 105. 08:26 People don't say what did they die of? 08:27 Well, come on they were 105. 08:31 Okay even though we're not using any weight, 08:34 you should start to feel your shoulders. 08:35 I know I'm feeling mine. You starting to feel yours? 08:37 You're feeling yours, okay Jenny that's good. 08:39 Okay, let's try and do 5 more and there is 2 and 08:44 there is 3 and there is 4 and 5 good. 08:51 Now, what we're gonna do is, we're just gonna 08:52 try and drive our elbows back into the chair. 08:55 Push back, push back and this is an excellent 08:57 exercise you can do. As well as sitting down 09:00 while you're watching 3ABN or doing 09:03 whatever of course when you're watching this show. 09:04 You're supposed to be exercising at anyway, 09:06 but I do get a lot of people say I turn your 09:08 show on and watch it all the time. Well, you do 09:10 it, no but I like watching it. 09:14 Okay, let's relax a moment. Get a couple 09:18 of good deep breaths, in through the nose 09:22 and out through the mouth. Okay, let's drive it back 09:24 in there again. I feel kind of good, so lets do 09:26 it again, drive the elbows back into the 09:27 chair and you should be contracting your upper 09:31 back while you're doing this and this is an 09:33 excellent exercise. It's a nice symmetric type 09:36 movement to help strengthen your upper 09:37 back area. Now I now, I'm feeling the muscles 09:40 around my scapula contracting and it feels good. 09:45 A lot of seniors when they start working out 09:46 they go oh! I feel so good, I feel like I'm live 09:49 again, I can't believe how well I'm moving 09:51 around and I tell people all the time. 09:53 When you feel strong, you feel young. 09:56 When you feel weak, guess how you feel? 09:59 Old. That's right, okay, relax. Alright, let's just 10:06 shake the arms out, okay now we're gonna 10:09 do is we're gonna do our biceps. We're gonna 10:11 do that just by turning our palms up 10:13 and keeping them up the whole time and 10:14 we're gonna curl our hands up and back 10:16 down and we're providing the tension 10:19 just by flexing the muscles hard. 10:22 I found out in body building, when you flex 10:24 the muscles hard, you can really fatigue 10:26 yourself even though you're not using any 10:29 resistance. You're just squeezing your muscles 10:32 and for a lot of the seniors, weight is gonna 10:33 be difficult so just by doing this, now we are gonna 10:36 have to do quite a few of them, but that's okay. 10:38 Let's do them nice and slow and controlled and 10:41 try and flex your bicep Jenny each time you do it 10:46 and we're gonna try and do 30 of them. 10:48 There is 12 and 13, 14, 15, very important to 10:55 have strong arms. Those strong arms will 10:58 help you do a lot of things in life. 11:00 That you still wanna be able to do, 11:04 okay we're gonna go 10 more, 1 and 2 and 3 11:12 and 4, 5, 6, 7, 8, 9 and 10. Good shake the arms 11:24 out, okay very good. Okay, now we're gonna 11:27 go the opposite direction, we're gonna 11:29 push down now. We're gonna press our arms 11:31 down, backup, push down and up and down 11:36 and up, push down, and up, and down, and up, 11:42 and down, and up, push down, and up, push down, 11:47 and up, push down. Good, flex your tricep 11:52 each time, we're gonna go 10 more. 11:56 Now we better get 15 more, now its sounds better. 11:59 There is 2, 3, 4, 5, 10 more, 1 and 2 and 3 and 12:11 4, and 5, and 6, 7 and 8 and 9, 1 more time, 12:23 good flex it hard, keep it flex Jenny. 12:25 Come on, alright go ahead and relax, shake 12:30 your arms out. Okay, now we're gonna do 12:34 some legs and seniors sometimes have trouble 12:36 getting around and they'll say well, I can't 12:38 walk, I can't exercise my legs, that' not the 12:41 case, we can do some leg exercise. 12:44 What we're gonna do is, we're gonna put our left 12:46 leg out and we're gonna extend it up and back 12:49 down, and up, and down, and up. 12:53 We're gonna turn the toe outside slightly, 12:55 so we get little more emphasis 12:57 on the inside of the knee. 13:01 Now, this will help stabilize your 13:03 knee more effectively. You know it's amazing 13:06 how many people tell me they have weak joints. 13:08 Now, so everybody has weak joints, but a joint 13:10 is just a bone coming to a bone with ligaments 13:12 attached to it. What is it that gives joint 13:14 movements, its muscle, so when you loose 13:17 muscle, of course you're gonna have weaker 13:19 joints, but we're here to change that. 13:24 Okay, we're gonna do 10 more, and 3, and 4, 13:31 and 5, and 6, and 7, and 8, 9, one more, hold it 13:40 up there, flex it. Keep it flexed. Is it firm? 13:44 Umh! Its supposed to be firm if you grab that 13:46 and all you feel is jelly and that's not good. 13:48 You wanna have a nice tight leg there. 13:51 If you, that's all you have is soft tissue and 13:53 that's all supporting it. You gotta have some 13:55 muscle there. Okay, relax, well guess what 13:59 you have to do now. We gotta do the other side, 14:00 okay. Let's extend out and up, and up. 14:05 We're gonna do 30 of them. There's 5, 6, 7, 8, 14:14 9, 10, 11, and just by focusing on what you 14:17 are doing, you can get a good 14:18 contraction on the quadriceps muscle. 14:27 Alright, 18, 19, 20, good, keep going, 2, 3, 14:35 4, 5, 6, 7, three more, 8, 9, and hold it up, flex it 14:45 hard, make sure that leg is tight, Jenny. 14:48 There. Okay, alright. Okay let's relax. 14:52 Now we are gonna do the opposite, we're gonna 14:54 try and work the hamstring area. 14:56 This is gonna be a little more difficult. 14:57 We're gonna dig our heel into the carpet and 15:00 we're gonna hold it tight and now we're gonna 15:03 move our foot a little bit in, dig in and pull. 15:09 Now, a little bit more, and dig in and pull, 15:15 okay, now come flat footed and pull back 15:18 still, pull, pull, and go up under the toe and 15:23 pull, good. Let's go out one more time with that 15:26 foot. Dig in and pull. Let's move a little bit. 15:34 Dig in and pull, little bit more, dig in and pull. 15:45 Now we wanna go flat foot again, and pull, and 15:50 bring it back a little further so we're on the 15:52 toe and pull. A little harder from that 15:55 position, but it forces you to try and flex the 15:58 muscle in a fully contracted position. 16:00 Okay, let's put the other leg out and dig in and pull. 16:06 Now, let's bring it back a few inches and dig in 16:10 and pull, and bring it back some more. 16:16 Dig in and pull. Okay, now make it flat and pull. 16:27 Now up on the toe and pull some more. 16:31 Yeah, I feel that. Oh you're supposed to. 16:35 That's my design, okay, let's put the leg back out 16:38 again. Dig in. Contract the hamstring. 16:44 Okay, move the foot. Contract again 16:53 and move it a little more, contract, 17:01 and come to a flat position and pull. 17:09 And now up on the toe and pull. 17:15 Okay, good. Now we're gonna slide to the edge 17:17 of our chair, put our feet in behind us and 17:21 we're gonna push up on our toes, way up high 17:23 then back down, and up, and down, and up, 17:28 and down, and up, and down, and up, and down, 17:34 up, down, up, and down, up, good. 17:40 This should be working the calf area and by 17:43 moving forward we help the extension down. 17:48 Try and press the heels down as much as you can, 17:55 and we're gonna do 10 more. For a lot of people just 17:58 getting their muscles flexing again is a, quite 18:02 a stimulation that they haven't experienced 18:04 in a long time. And it just makes me so sad 18:08 to see people in wheel chairs and walkers and 18:10 so forth, and you know, they put themselves 18:12 there by lack of activity. And it's really sad, 18:19 and let's do 2 more. Last one, okay and push 18:23 down and keep the stretch. Keep stretching, 18:26 stretch it, stretch it. Let's go 10 more seconds. 18:37 Okay, and relax. Now, another area that 18:41 seniors have to worry about a lot Jenny and 18:43 that's their hips. You hear a lot about 18:45 grandma falling down and breaking her hip, 18:47 but actually what happens is grandma 18:48 breaks her hip and then falls down. 18:50 That can happen to grandpa too. 18:52 And so we want to work the hip area now. 18:54 What we're gonna do is we're gonna put our 18:56 hands on the outside of our knees and 18:58 we're gonna push our legs out and then push 19:00 them back together again, and give ourselves 19:04 resistance as we do this abduction exercise, good. 19:10 Push out, and back in. Push out, and back in, 19:16 and along with getting some leg work out now, 19:19 we are also get a little more chest work out as 19:20 we try and push it together. 19:24 So, it's a dual benefit exercise. 19:29 And we get some repetitions in here, 19:32 we've done 17, we're gonna go to 30, 19:39 and 10 more. You feeling that at all, Jenny. 19:47 Oh! Yeah. Good, and 5 more. 19:58 Okay, now we gonna put our hands on the 20:00 inside and we are gonna squeeze our legs 20:03 together and we are gonna force them back out. 20:06 And again we'll get a dual purpose on this 20:07 because we're gonna work our shoulders at 20:10 the same time as working our abductors. 20:14 This is going to be helping your hip area, 20:18 give you a better stabilization. 20:20 The stronger the muscles are, the more 20:22 stability you're gonna have around the joint. 20:27 And again we're gonna do 30. 20:30 That's 10. If you have to stop before 30 that's okay. 20:40 Take it at your own pace. Everybody is going to 20:42 be at a different level. Jane, you can handle 20:47 this pretty easily and I know although she's 20:49 threatened me to be on the inch of my life, 20:51 not to reveal her age. I'll tell you she is not that 20:54 far away from having this be a qualifying 20:57 program for her. That was tackle enough I think. 21:01 Oh! Yeah. Ten more. 21:09 Good. Your friends back home will get 21:12 appreciation of that one, Jenny. 21:14 Oh! Yes. Three more times. 21:16 Here is 1 and 2 and 3. Good. Now you're gonna sit 21:22 back and I want you to get a hold. 21:24 Let's go behind the knee and pull our leg up 21:27 towards our chest. We're gonna hold that 21:31 stretch, stretching the hamstring area, 21:36 and let's hold it for 10 more seconds. 21:40 Should feel that in the hip area and in the 21:42 hamstring, okay, 5, 4, 3, 2, 1. Okay, we're gonna 21:51 switch over now. Pull up. 21:59 Even if you're in the wheelchair you can do this. 22:02 A lot of people come up to me over the course of 22:04 my time during Body and Spirit on 3ABN, 22:07 which is covered quite a few years now and 22:10 tell me how much better they feel since they've been 22:11 doing these simple exercises in the comfort 22:14 of their own living room and that's what 22:15 the whole purpose of Body and Spirit was 22:16 for, is to get people exercising right there in 22:20 the comfort in their own home. 22:21 Five more seconds, 4, 3, 2, 1, good. 22:27 Alright, the final area we're gonna focus in on 22:30 is the abdominal and the low back, and the 22:33 way we're gonna do is sitting in a chair, 22:34 we are gonna fold our hands in front of us, 22:36 so we can actually feel our abdomen and then 22:38 what we are gonna do is we're gonna sit forward 22:41 trying to keep our lower back into the chair all 22:44 the time. Then we come back, we're gonna push 22:46 back into the chair. Now we're gonna come 22:49 forward and we gonna go back, push back. 22:54 We gonna come forward and we're gonna 22:58 push back and forward and back and forward 23:06 and back, good. Let's keep going. 23:11 Contract the abdomen as you go forward 23:14 and push back into the chair, contract 23:17 and back, contract and back, and contract and back 23:25 contract and back, and contract and back, 23:31 Good. We're going to do 10 more. 23:37 There's 1, and 2 and 3 and 4 and 5, 6 and 7 23:55 and 8, two more times, 9, now we are gonna 24:00 hold the crunch forward. Hold that for 5 more 24:04 seconds; 1, 2, 3, 4, push back. Push back into the 24:11 chair and hold that now for 5 more seconds; 24:14 1, 2, 3, 4 and 5, good. Now as we're sitting here, 24:21 Jenny we are gonna work our neck a little 24:22 bit, so let's look over to the left and let's look 24:26 to the right. Now the left and now to the 24:31 right, into our left, into the right, and turn and 24:40 turn and turn and turn. Now we're gonna look 24:46 to the ceiling and back to the floor and up, 24:52 and down, and up, and down, and up and 25:00 down, and up, and down, 3 more times, 25:05 and up, and down, up, and down, up, and down. 25:14 Now let's get forward towards the front of the 25:16 chair, and we're gonna turn to the side. 25:19 And you can use the chair to help pull you. 25:24 Let's go the other way. 25:32 And turn and turn, alright, good. 25:46 Okay, Jenny, I think that should do it. 25:53 During my career I've seen tremendous 25:55 changes in seniors who have come to our 25:57 Wellness Program. We had one woman who is 25:59 73 years old. She had never exercised before 26:03 and she was in such pain, she was heading 26:04 for wheelchair, but yet she was determined to 26:07 get better and within 2 weeks she was walking 26:11 incredible 6 to 10 miles a day. We had a group 26:14 of people come from Detroit, Michigan. 26:17 Three of them were in wheelchairs because 26:18 they all had rheumatoid arthritis. They were also 26:20 all around 80 years old and they were in a 26:24 situation where they easily could have given up. 26:27 But, they were very determined to carry on. 26:30 One woman even though our Wellness 26:33 Center is 300 yards away from our cafeteria 26:36 and it's uphill which is fine going down, but 26:39 she was determined to walk every time and her 26:41 determination paid off, because during the time 26:44 she was there we saw her strength quadruple. 26:47 She said I am not here to take a ride up and 26:49 down the hill in a car to go down and eat. 26:52 I am here to walk and I am here to get better. 26:54 And no matter watch she was so determined 26:56 to carry on. The other woman in the group 26:59 also saw the determination and 27:01 they started going. In fact, one woman was in 27:03 there because she was in line for hip 27:05 replacement surgery, but when she got back 27:07 home her doctor was flabbergasted by her 27:10 change and said what have you been doing, 27:12 you no longer need the hip replacement surgery 27:15 and the other lady experienced equal 27:16 benefits as they all found themselves very 27:19 able to walk without the use of a cane and here 27:21 they are with rheumatoid arthritis 27:23 and 80 years old. So, we see this happening 27:26 on a regular basis. People have given up. 27:29 Don't think they can do anything, but we find 27:31 that they can. And all that it takes is a little 27:33 determination and a lot of faith and we know 27:36 that that's a vital component because the 27:38 Bible tell us in Philippians 4:13 that we 27:40 can do all things through Christ who 27:42 strengthens me. And that doesn't go for those 27:45 who are just young but seniors as well can 27:47 claim that promise with assurance, knowing that 27:49 they will improve. Good bless you. 27:52 I will look forward to seeing you next time. |
Revised 2014-12-17