Participants: Dick Nunez (Host), Jane Baker, Brittany Nunez
Series Code: BAS
Program Code: BAS000127
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00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:14 Osteoporosis is a frightening and a very misunderstood 00:16 disorder that affects many women 00:18 but there is a good news, there is ways of preventing 00:20 it and never having to worry about it again, 00:22 find out how next on Body and Spirit. 00:53 Hello, I am Dick Nunez, Wellness Director of the 00:55 Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit. 00:59 Today, we gonna talking about osteoporosis, 01:01 the condition that many women worry about, 01:03 but really don't need to, but the thing I really find 01:06 is how much is misunderstood about osteoporosis. 01:09 Everybody thinks it's simply a lack of counseling 01:12 consumption, and it's interesting that the 01:14 American Journal of Clinical Nutrition stated 01:16 sometime ago that counsel related diseases 01:19 caused by a lack of calcium consumption 01:21 is not known to occur in humans at all. 01:23 It's not saying that there are not calcium 01:25 related diseases, there certainly are, 01:27 but it's not caused from a lack of calcium consumption, 01:30 it's caused from other factors in our life. 01:32 And one of those major factor that leads to 01:34 decalcification of the bones is a lack of exercise, 01:38 especially weight bearing exercise. So right now 01:41 we're gonna focus on that particular aspect of 01:43 preventing osteoporosis. So I believe we're ready 01:45 to get started. Helping me out is Janie Baker 01:49 who is a PE teacher from Inverness, Florida, 01:54 and Brittany Nunez, my daughter who works 01:58 at the Black Hills Health and Education Center. 02:01 Okay, let's go ahead and warm up with some arms circles, 02:12 and let's do that about five more times. 02:20 Okay, in the other way, up and around, 02:26 and up and around, up and around, and up and round, 02:30 five more times and two more, okay, one of the best ways 02:39 of preventing osteoporosis is by doing, 02:45 I hate to make you do this, but weight bearing exercise 02:48 is one of the best ways to bare your weight 02:49 while you're doing upper body on the floor 02:53 while we do push ups. So what we're gonna do here 02:56 is we're gonna have Janie. We're gonna have you do 02:58 regular style push ups. Brittany, I'm gonna have 03:00 you do the modified version off your knees 03:02 and if you need to you can even do these push ups 03:04 against the wall. So we're gonna go ahead and go now. 03:07 We're gonna do 15 of them, okay, ready, down and up, 03:11 down and up, very important to keep the back 03:14 straight as we enjoy our push ups here. 03:19 Oh! Yeah. Good. There's 6 and 7 and 8 and 9 03:31 and 10 and 11 and 12 and 13 and 14, 03:41 and there is fourteen and half and 15, good, alright. 03:47 Excellent. Okay, anytime we stimulate a muscles 03:51 and that should have stimulate something there. 03:53 As you bore your weight and had to make yourself work. 03:55 If we're gonna stretch that muscles our we're gonna do 03:57 that by putting our hands behind the head, 03:59 and pushing back the elbows. Push it way back, 04:02 so you feel it stretching through your chest, 04:04 okay, now what we're gonna do is we're gonna make, 04:06 give ourselves a nice big hug. Give yourself a hug, 04:09 Janie. There you go. That's the way, now pull your 04:12 shoulder blades apart while you're doing that. 04:14 Okay, anytime we stimulate the muscles 04:16 and especially weight bearing, 04:18 the bones are screaming for calcium 04:20 because they want to make sure they stay strong 04:22 for any other onslaught we're gonna do, okay, 04:24 let's put the hands behind the head again. 04:26 And go way back. Push back, okay 04:32 and give yourself another hug, good, good, good. 04:37 Pull your shoulder blades apart. 04:40 Alright, Janie if you could get our towels for us 04:43 please. Our towels are exercise friend 04:48 there is so much we can do with them, 04:50 and so we're gonna use them to our advantage right now. 04:52 We're gonna do some arm pulls by stepping out. 04:56 We're gonna grab our towel and get our hands 04:59 just a little bit in front of them, about 6 to 8 inches. 05:01 We're gonna pull back and we're gonna reach out, 05:04 and pull and reach out, good, okay, keep going. 05:08 Now for those at home if you have a dumbbell 05:12 you wanna get more of a weight bearing movement, 05:15 you can bend over with your dumbbell and pull it up, 05:17 more upright like so and do a similar range of motion 05:22 as this. And the harder you work, the more benefit 05:29 you're gonna get out of it. Let's go 10 more, 05:34 there's 2 and 3 and 4 and 5, five more, 6 and 7 05:44 and 8 and 9, one more time, 10. Let's switch round. 05:49 Put the right foot out, okay, grab and we're gonna pull 05:56 and pull, good. Many women think, make sure you keep 06:01 counting here Janie. Many women think that if they 06:04 simply drink milk that they are going to prevent 06:06 osteoporosis and research has shown that every 8 glass 06:11 of milk, 8 ounce glass of milk you have, you actually lose 06:13 30 milligrams of calcium a day, 06:15 and that was done up in Wisconsin of all places. 06:18 So we find that drinking milk is not going to be the key 06:21 to preventing osteoporosis, but there are other things 06:23 that will. How many have you got there, Janie. 06:26 Nineteen, twenty. Okay, good. Now we're gonna 06:30 take the end of our towel like this. And hold on to it 06:33 and then we're gonna grab about 6-8 inches down again, 06:35 we're gonna raise up to the side and then back down. 06:38 So we're gonna go up and down, and up and down, 06:43 make sure you count again, Janie, we're gonna go 06:44 for 20 again. What you do find that when people 06:48 go on high protein diets, which Americans certainly do, 06:52 we need, we take in way more protein than we need. 06:55 The World Health Organization says, 06:56 we need 29 to 37 grams a day. 06:59 The USRDA, is more around 46 to 54 and then the typical 07:03 American is up about 100 to 145 grams per day. 07:06 And what we find is that's what leads into 07:08 that negative calcium balance. 07:10 How many you got there Janie? 16, 17. 07:13 Okay, 20. Good. Okay, let's switch sides again, 07:22 dangle your towels, so you got the end of it. 07:24 Grab about 6 to 8 inches away. 07:26 We're gonna come up not to the side, 07:29 do 20 of them again. In fact when people eat meat they 07:35 don't realize that they have three ounces of chicken 07:37 or three ounces of steak or fish, therefore women, 07:41 she basically has all the protein a day she needs, 07:43 and there is no carbohydrates in meat, 07:46 so what are you gonna eat for the rest of day, 07:49 but what happens is we have way too much protein 07:51 and we need to get rid of it somehow. 07:53 One of the things we lose by that, by causing the high 07:56 acidity of the blood through all the amino acids 07:59 is an aching imbalance and the need to bring the pH 08:02 level back in a normal balance. 08:04 How many have we got there? Twenty. 08:05 Okay, good, good. Okay, let me hold on to your towels 08:08 there for a moment and now I would like you to stretch 08:11 your back by bringing your arm up over the head. 08:14 Can you do that? And I'll keep talking. 08:18 So we're gonna hold that for about 15 seconds. 08:24 Hold it steady. Don't pull too hard. 08:27 Make it a nice comfortable stretch. 08:29 We're gonna hold for 5 more seconds, 4, 3, 2, 1. 08:35 Now let's switch. Go to the other side. There we go, 08:39 good. So what we find is a high protein intake is 08:45 causing that negative calcium balance. 08:47 And a lot of nutritional text books will point that out, 08:49 but yet we tend to ignore that situation with all the 08:53 protein we're taking in, it has to be eliminated it 08:56 somehow. And so that high acidity will causes that 08:59 to pull alkaline phosphate from the bones 09:01 and one of the things that comes along with that 09:03 is calcium, okay, go ahead and relax, okay. 09:08 Now I want you put your forearm across the body 09:10 and stretch your shoulder, okay. Another thing that 09:14 causes osteoporosis is consumption of pop, 09:19 oh! That's a bad one. Pop and Diet Pop demonstrating 09:22 on the bones, it has phosphoric acid in there. 09:25 Similar chemical structure to phosphorus, 09:27 but not the same thing and phosphorus and calcium play 09:30 seesaw battle. So it's constantly pulling bone, 09:33 calcium out of bone matrix and many a nutritional 09:35 specialists says, you think that women now have 09:38 problems with osteoporosis just wait, 09:40 until this generation of girls grows up, 09:42 it's really going to be bad. Okay, switch over. 09:44 So Brittany you should be happy that you don't 09:46 drink Pop. Good and Janie, I imagine you don't drink 09:52 Pop either that's good. And you're getting to that 09:54 age category, a lot of your friends are worried 09:56 about osteoporosis. Oh! Yes. Isn't that right? Yes, yes. 10:02 Okay, hang on to that. Okay, five more seconds, 4, 3, 10:09 2, 1, okay. Gonna give you your towel back? 10:13 Good, let's take the towel now and drape it over our 10:17 hand on the thumb side and reach underneath 10:20 and grab a hold. We're gonna curl our arm up. 10:23 We're gonna go down. We're gonna curl up and down, 10:26 and curl up and down. We're gonna do 20 there. 10:29 Now if you want to use a dumbbell you can 10:32 or you can fill up a Clorox jug with water, 10:34 hope you're counting it or I'm gonna make you do them 10:36 over again, okay. And that way you can give yourself 10:41 a little more resistance, but you can make yourself work 10:43 really hard with the towel. You can really bear down 10:46 and make it work, right. Okay, 14, good, 15 and 16 10:54 and 17, good, keep going, 18, two more, 10:58 all the way down and 20, okay, switch sides. 11:02 Now you take it in your left hand. Drape it over your 11:04 thumb side. Get a hold of it underneath. 11:06 You want have your arm out a little bit at an angle, 11:08 so you can get full range of motion and curl up 11:11 and down and up and down and up and down and up 11:17 and down, keep going, good. Reach out a little bit. 11:30 Good, and we got five more to go and two more. 11:48 Next what we're gonna do is going to be a little bit 11:49 tougher, gonna reach over the head, 11:51 you're gonna grab a hold of it with the other hand 11:54 and you're gonna pull down and then you're gonna 11:56 push back up. And you want to get it so you can get 11:59 all the way up. So if you have to let your hand down 12:01 a little further that's okay, but you want to focus on 12:04 getting a good full extension, good, excellent, 12:09 that's the way, and make it work. Come on, 12:13 make them tight, come on. Twenty of them. 12:16 Have you counted. Yeah! 5, 6. 12:23 Way down, way down, come on everybody at home is 12:25 counting on you Janie. Keep that elbow in one spot 12:29 there. There you go. Way up, way up, way up, good. 12:39 How many are we on there? 17, 18, 19, 20. 12:46 Good. Are you able feel those. Umm! 12:48 Alright. Okay. Let's go that way. 12:50 Okay, go to the other side now. With the other arm. 12:54 There you go. Okay, and push all the way up. 12:58 And way down. There you go and push up. 13:03 You might need to sign this hand down a little more 13:05 so you get a full range of motion. There you go. 13:09 Good, that's the way, Brittany. 13:13 Keep it going. Where we at Janie? Eleven. 13:20 Okay, okay, and five more, 16, 17, 18, 19, and 20, 13:36 good, alright. Very good ladies. 13:40 Now, we need to work some legs and that's gonna be one 13:43 of the best areas for the weight bearings. 13:45 Now let's loosen up our legs a little bit first by 13:47 stepping out and then shifting, and then shifting 13:53 and shift, good, back and forth. Let's go five more 14:01 each direction. There is 1 and 2 and 3 and 4, 14:11 one more time, and 5, good. Now, while you have 14:17 your hands on your hips, we're gonna do some lunges. 14:19 Now whenever we do lunges, we want to make sure that 14:22 we don't send our knee past our foot. 14:24 We want to keep the knee over the foot, 14:27 so let's go ahead and step out. 14:29 Lunge, okay, now right foot, good. 14:34 This is an excellent weight bearing exercise, 14:35 but also one that can cause a lot of soreness, 14:38 so you want to be careful, especially if you're just 14:41 beginning on this one. It can really get to you. 14:44 And if you can't go as far down as these ladies are 14:47 that's okay, too. So, you can do more of a modified 14:49 lunge. Where you are not going down as far. 14:52 Still the same principles apply. 14:54 Do not send your knee over your foot. 14:58 Okay, keep it going, good. You girls keep going and 15:04 I'll make sure you're doing it right, okay. 15:06 Yes, sir. Where are we at Janie? 15:10 12, okay, good. Step out, lets slow it down a 15:17 little bit. We're getting a little bit fast there. 15:21 Slow it down, slow it down some more, slow, 15:25 there we go, good. Okay, let's go four more. 15:30 There is 1 and 2 and 3, one more, and 4, good. 15:42 Now, we could do some squats. 15:44 Okay, cross your arms across your chest. 15:47 Similar principle as we did with the lunges. 15:50 We don't want our knees to go over our feet, 15:52 they're gonna stay right there stationary. 15:53 So, squat down, push the hips back, 15:56 chest up, squat down and up. We need to do 20 of these. 16:03 There is 4 and 5 and 6 and 7 and 8, 9 and 10, 16:18 and 1 and 2, bend your knees, 3, and get your knees bend 16:25 a little more there Janie. Sorry, 5, keep your chest up. 16:28 Let's squat down a little more, good, squat down, 16:31 that's better, good and down. Now let's go down 16:36 and hold. We're gonna hold for 20 seconds. 16:40 No problem. There is 5 and 10 and 15, 16, 17, 18, 19 16:58 and 20, good. Okay, On your hand and knees. 17:08 Pull one leg back. Okay, now I'd like you to flex 17:09 your leg up. There you go and out, and flex, 17:12 we're gonna do that 20 times, good, and out and in, 17:18 and out and in, squeeze it down a little slower like 17:22 you're flexing that area. Just like you're flexing 17:25 your arm, except now you're flexing your hamstring, 17:27 good and there's 8 and 9 and 10, 11, good, and 12 17:39 and 13, good, 14, 15, 16, four more, 17, 18, 19, 17:54 one more, 20, good. Switch legs. Right leg out, flex it 18:01 and out, and flex and out, and flex and out and flex, 18:08 good, flex, out, flex, out, flex, out, push your arms 18:16 out straight Janie. There you go, flex and out, flex 18:21 and out, and 10 and out, 1 and 2 and 3 and 4 and 5 18:35 and 6, 7, and 8, two more, 9 and 10. Lay on your side, 18:46 okay. Grab a hold of your left ankle and pull back, 18:51 stretching the quadriceps. Another thing that causes 18:55 osteoporosis is the consumption of coffee 18:58 and alcohol. Find another thing that either one of 19:01 you girls are into, but that causes a diuretic affect. 19:04 Anytime you start losing extra cellular fluid by 19:07 taking in too many of these things. One of the things 19:09 that's lost in there is calcium and the body always 19:13 needs calcium in order to have muscular contraction 19:15 and brain function. So calcium is very important. 19:18 And if you don't give yourself the calcium you need 19:20 or you cause yourself to lose too much then it's going 19:23 to have to get it from somewhere else, 19:24 okay, flip over. And surprisingly one of the 19:31 highest sources of calcium that I know, is whole sesame 19:34 seeds. There are 1,160 milligrams for half a cup, 19:39 these things are loaded. But you're gonna get calcium 19:41 in every fruit and vegetable and every whole grain bread 19:44 and cereal you're gonna have. 19:46 Okay, leafy green vegetables are high in calcium, 19:49 like broccoli and spinach and so forth. 19:56 Okay, and five more seconds, 4, 3, 2, 1, okay. 20:02 Lay on your back. Now, we're gonna stretch the 20:04 hamstring. Reach up behind your knee and pull it up 20:07 towards your chest, and pull, and let's hold that 20:18 for 10 more seconds. 5, 6, 7, 8, 9, and switch, okay, 20:30 pull the leg up, pull way back and hold and for 10 20:41 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 20:54 Alright, now what I want you to do is bring your 20:55 left leg back up again. And I want you to cross it over 20:59 the body and stretch that way. 21:01 So your stretch will keep you moving. Oh! Okay. 21:02 Keep yourself down. There we go. And just feel that 21:06 stretch in the hip area, okay, and try and keep your 21:09 shoulders down as much as much possible, good. 21:19 Okay, let's go the other way now, put your shoulders 21:24 down, good. Feel it comfortable like that 21:26 Brittany. Do you sleep like that, okay, 10 more seconds, 21:31 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 21:41 Up on your feet. Come on over here, 21:44 you get to use me as a wall, we're gonna do some calf 21:47 raises now. I want the both of your feet off the edge, 21:52 hang on to me, okay, let's go up and down, and up 21:58 and down, we're gonna do 30 of these. So Janie, 22:01 you count them. If you lose track. 22:03 We'll start over at zero, it won't be a problem. 22:06 So in our society today, it's not surprising 22:10 why osteoporosis is in epidemic proportions 22:12 when you think about high protein intake, 22:15 consumption of Pop, consumption of alcohol 22:17 and coffee and then the final thing is lack of weight 22:21 bearing exercise and of course that's what we're 22:23 doing right now. And for those ladies that are 22:25 following along at home you are on the right track 22:28 by getting the weight bearing exercise going. 22:33 Where are we at Janie? Twenty four. 22:34 Twenty four, already, okay. 5 and 6. 22:39 You are only counting by twos' okay, 22:42 Thirty. Good, alright, now lets stretch the calf out 22:46 by stepping back and pressing the heel to the ground. 22:56 In fact, it's interesting as osteoporosis isn't a 22:58 disease, of people eating animal or vegetarians, 23:01 it's a disease of people who eat animal products. 23:03 And those who take in the most dairy products are 23:06 those the ones that lead the world in per capita in 23:08 osteoporosis. Push down, hold our stretch 23:19 and we're gonna go 10 more seconds, okay, relax. 23:30 We're gonna work our neck a little bit. 23:32 We're gonna look down, we're gonna look up, 23:35 look down and up, look down and up, and down and up, 23:42 and down and up, and down and up. 23:46 Now we're gonna go from the side, the other side 23:51 and switch and switch and over and over. 23:57 We're gonna do 4 more each way. There's 1 and 2 and 3 24:11 and 4, good. Now we're gonna put our head to the side 24:15 and turn and turn and turn and turn and turn and turn 24:28 and turn, one more time, turn and turn, good. 24:33 Now we're gonna do our abdomen. 24:34 Hands behind the back, gonna contract our abdomen, 24:38 bend over, up, lean back, contract, over, up and back, 24:47 contract, over, up and back, contract, over, up and 24:55 back, contract, over, up and back, contract, over, up 25:03 and back, contract, over, up and back, contract, over, 25:11 up and back, contract, over, up and back, contract, 25:18 over, up and back, contract, over, up and back, 25:25 contract, over, up and back, contract, over, up 25:32 and back, contract, over, up, let's go two more, 25:37 contract, over, up and back, contract, over, up 25:45 and back, good. Let's rotate and turn and turn and turn 25:59 and turn and turn, gonna go five more each way. 26:07 There is 1 and 2 and 3 and 4, one more time, 26:25 and 5, good. Thanksa lot ladies. 26:32 As we get into a good exercise program 26:34 it's amazing what wonderful things can happen by doing 26:37 so, and by getting in some weight training 26:39 or resistance work, like we're trying to do here 26:42 or buying some hand weights or whatever you need to do. 26:45 Get out there and do some work. 26:46 Ladies, don't worry you are not going to put on a 26:48 bunch of bulky muscle. It's very hard to put on muscle, 26:51 it's hard enough for men to do that. You're gonna not 26:53 have the problem, but look at the other things in your 26:56 life. Watch what you're eating. 26:57 Protein really piles up on you in a hurry. 27:00 As I mentioned earlier in the show, just three ounces 27:02 of meat is going to give you all the protein you need 27:04 in a day. So what's going to happen with 27:06 all the rest of it? The body has got to get rid of it 27:09 doesn't want to store protein as protein, 27:11 it's going to be broken down and stored as fat 27:13 or utilized as a carbohydrate. 27:16 Then also look about what you're consuming. 27:18 As far as pop goes it has no nutritional value, 27:21 but obviously it's harmful for your health. 27:23 Same goes with alcohol and coffee. 27:25 It's not providing you any benefit, but certainly 27:27 it's causing some detriments. 27:29 And get into a regular exercise program where ever 27:32 you want to do it, however you want to do it. 27:34 Get in there and do it. And also remember to do it 27:37 for the right reason and if you claim the promises 27:39 of the Lord, which says in Philippians 4:13, 27:42 that I can do all things through Christ 27:44 which strengthens me. You don't have to worried about 27:46 osteoporosis and you can glory in him. God bless you. 27:50 I'll look forward to seeing you next time. |
Revised 2014-12-17