Body and Spirit

Osteoporosis

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Betty Garner

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Series Code: BAS

Program Code: BAS000160


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 Osteoporosis is one of the most misunderstood
00:17 diseases out there today.
00:18 Find out the facts next on Body and Spirit.
00:47 Hello, I'm Dick Nunez, Wellness Director of the Black
00:49 Hills Health and Education Center.
00:51 Welcome to Body and Spirit.
00:53 Many years ago, the American Journal
00:55 of Clinical Nutrition stated that calcium related
00:58 diseases cause from a lack of calcium consumption
01:01 was not known to the current humans at all.
01:03 Its not that there isn't calcium related diseases,
01:06 it is just that they are not related
01:08 to lack of calcium consumption.
01:09 We eat plenty of calcium especially compared
01:12 to the rest of world, so there are other problems
01:14 that cause osteoporosis. We are gonna explore those
01:17 as we go through our workout program today.
01:19 We are ready to begin helping me out will be one
01:22 of my partners from the Black Hills Health
01:24 and Education Center and that's Betty Garner,
01:26 we form two-thirds of the administrative committee
01:29 out there. So lets go and have your seat Betty,
01:32 we are gonna start our workout.
01:33 We are assuming that many people who battle
01:35 osteoporosis aren't able to move as well as some
01:38 of the people that come on the show.
01:40 So, we are going to modify our workout by sitting
01:43 in a chair, but if you think that it means easy
01:45 workout well you are wrong. But also we get lot of
01:48 feedback for Body and Spirit from people
01:50 who thank us for having workouts in chairs in fact
01:54 I think were the only exercise program
01:56 that's out there on television that actually
01:59 has programs, where people are sitting in the chair
02:01 to help get through a workout,
02:03 so we're gonna do that right now and we are gonna start
02:05 out by just loosening up little bit Betty.
02:08 We are gonna come up and around,
02:09 and we are gonna come up and around,
02:13 and up and around. We'll try not to hold hands
02:14 while we are doing this. And up and around,
02:18 and up and around, and up and around especially
02:22 since husband Art is watching this.
02:24 Now let's go the other direction and up and around,
02:29 and up and around, and up and around,
02:34 and up and around, now if you can't get all this
02:36 range of motion then that's okay
02:38 just do the best you can. And so now we're gonna
02:42 go into some chest exercises, we're gonna hold
02:45 the hands up, we're gonna bring it down as if we are
02:48 pressing up a weight and bright it down and press,
02:52 now if you want to use weights during this exercise
02:55 that's okay because osteoporosis needs weight
02:58 bearing exercise when you put pressure on the bones
03:02 you are causing them to have tension to them
03:05 and that causes them to want to draw in the minerals
03:08 around them namely calcium.
03:12 So, we talk little bit about the fact that there are
03:14 other causes that relate to osteoporosis and one of
03:19 the big ones is lack of weight bearing exercise.
03:21 Okay, now let's press out. In fact, it's one of the
03:26 main reasons why Betty sitting next to me decided
03:29 to get into exercise and weight training
03:33 because she wants to avoid problems
03:35 with osteoporosis isn't that right Betty?
03:37 Yes. Okay, so she is pumping weights and has gotten
03:40 a whole lot stronger. In fact Betty can do 65 pounds
03:44 on the bench press for almost 20 repetitions.
03:47 She is right there and that's really a very strong
03:51 improvement from where she first began.
03:53 Keep pushing out and push out we're gonna do 10 more
03:57 times 1 and 2 and 3 and press, you should be feeling
04:04 in your chest push, and push, and push, and push,
04:11 two more times press it out, and press, and bring
04:15 the hands up over the head
04:16 and don't fall asleep, but stretch back.
04:25 And now what you're gonna do is give yourself a hug,
04:28 pull your shoulder blades apart, very good.
04:34 Now we're gonna repeat the process, hands back
04:37 over the head again, push the elbows back,
04:44 and now let's give our self another hug.
04:50 Alright just in case you haven't got a hug
04:52 yet today this will count
04:58 Alright now we're gonna do is we're gonna reach up
05:01 again this time we're gonna pull down and reach up
05:05 and pull down and up, squeeze the shoulders blades
05:10 together as you do it, pull down, and pull down,
05:15 and pull down, and pull it down, and pull, and pull,
05:25 five more times, and pull, and pull, and pull,
05:33 and there is four, one more time and five alright.
05:38 Now we are gonna reach out with our left hand
05:40 and we're gonna put our right hand on top of that
05:42 and we're gonna push down, we're gonna lift back up
05:46 and push down, and come back up, this is working
05:50 the upper back muscles again and also we're gonna
05:53 be working the shoulders as we do this.
05:57 The main cause of osteoporosis out there is the high
06:01 protein consumption we have as a society.
06:04 The World Health Organization recommends
06:07 29 to 37 grams of protein a day, but we as a society
06:11 take 100 to 145 grams of protein a day and that's what
06:16 causing our problems. Okay we want 10 more
06:21 there Betty, I'm gonna have to help you,
06:24 have you help me count little bit here because
06:26 I'm gonna be talking a little bit I have a feeling
06:28 five more times, three more and last one,
06:41 okay now we are gonna switch the right hand is out,
06:45 left hand is on top, then go down and up,
06:49 we're gonna do 20 those Betty, you count for me.
06:53 As you take high protein it creates a very acidic blood.
06:56 The body wants to make it more alkaline,
06:59 so calls alkaline phosphate from the bones along
07:02 with that comes calcium to try and bring the pH values
07:05 back to normal. Also remember the calcium is a metal
07:09 and acid etches metal and then you have the fact of
07:13 waste byproduct cause from too much protein
07:15 consumption and that causes you to lose excess
07:19 cellular fluid as you try and eliminate the toxins
07:21 and in that excess cellular fluid is calcium.
07:24 How many we got there Betty. Okay, we can close there
07:34 and one more time, very good, alright.
07:36 Let's put the arm over the head and stretch,
07:42 hold steady, don't pull too hard,
07:45 but give yourself a nice stretch where you feel along
07:48 the side and we're gonna hold that five more seconds.
07:56 Okay, now switch make sure you breath while you do it
08:07 in through the nose, out through the mouth,
08:09 hold for few more seconds and relax.
08:15 Okay, now we're gonna bring the hands up to the
08:18 shoulders, we're gonna push up and come back down,
08:22 and push up and down, and push up and down,
08:27 push and down. So often people think well my problem
08:33 is I need to drink more milk, we have studies that shown
08:36 that for every eight ounce glass of milk that you drink
08:39 you actually lose 30 milligrams of calcium
08:41 because of the high protein content in milk.
08:44 So we're actually hurting ourselves by doing so
08:47 knowing that, but there are many people out there
08:50 that have lactose intolerance and its causing
08:52 a wide variety of other problems, but if we get
08:54 the diet under control in fact they have found
08:57 through studies that those who have a lower protein
09:01 diet don't have to eat all that much calcium
09:03 and they have to stimulate it better
09:05 and if they eat a lot of calcium,
09:07 which blocks the vitamin D from becoming
09:09 supercharge D, which also is a aspect of helping
09:13 calcium in simulation. Okay, let's keep pressing our
09:19 imaginary weights up. Now if you want to use weights
09:22 you can, right down to the shoulder and push it
09:25 right back up again, and push way up, and push way up,
09:30 and way up, and press, and press, ten more times,
09:39 there is 1 and 2 and 3 and 4, there is 5 and 6 and 7,
09:52 three more times and press, and press, and press.
09:58 Now what we're gonna do is, we're gonna bend forward
10:00 Betty and I will gonna raise up to the side this way.
10:03 Okay bend over little more if you can,
10:05 okay let's flap our wings alright.
10:10 Prepare for our heavenly wings, hope we won't
10:14 have to flap our wings to get around, bend over
10:18 just a little bit more, there you go, very good.
10:25 The next thing that causes osteoporosis is a consumption
10:29 of coffee and alcohol because both those things
10:33 are irritants to the system and we need to get rid
10:36 of them so they actually cause a diuretic type effect,
10:39 we're getting rid of more water then we have and again
10:43 we are loosing calcium because we're getting rid
10:46 of fluid and the average person does not drink
10:49 mere enough water and if you are not drinking water
10:52 and you're eating poorly
10:53 then you're gonna have problems.
10:58 You don't drink all those things do you Betty?
10:59 No. Alright that's good, but don't start
11:05 and we're gonna do 10 more times
11:07 1 and 2 and 3 and 4, 5 and 6 and 7, 8 two more times,
11:20 up and up, feels good doesn't it?
11:25 Yes. Okay, now we're gonna bring one arm across
11:27 and stretch the shoulder very good.
11:30 And the other thing that causes osteoporosis
11:34 is the consumption of pop and diet pop
11:37 because of the phosphoric acid.
11:40 Phosphoric acid does not have a normal metabolic pathway.
11:43 Let's switch the other side, but similar of chemical
11:46 structure to phosphorus which plays the seesaw battle
11:49 with calcium one goes up propose the other one.
11:52 So the diet pop and pop that young girls are drinking
11:56 today is gonna be leading them to a very brittle future
12:00 I'm afraid. Okay go and relax so when you think
12:05 about it how many women in our society today
12:07 first of all have high protein diet, they drink pop
12:11 and diet pop, they have coffee or alcohol,
12:14 and they do not do some type of weight bearing
12:17 or resistance exercise. Well the answer is a lot
12:20 of them and so that is why we are seeing so much
12:22 osteoporosis now it isn't because God made some
12:25 big mistake when women hit the menopausal years
12:28 and now they should turn to brittle bag of bones
12:30 because I ventured a guess that that your great
12:32 grandmothers or great, great grandmothers
12:34 they didn't have those problems
12:35 like we are having today.
12:36 Alright, so now we are gonna start doing some
12:38 bicep exercise and so we're gonna start curl our
12:41 arms up and back down, curl up and down,
12:45 good up and down, and up and down, and up and down,
12:50 and up and down, and up and down, and up and down,
12:58 now bring the arms up. Now we're gonna curl
13:01 from up here and out and way back nice and slow
13:06 flex the arms while you are doing, flex the arms
13:09 and flex, and flex, flex the arms, and flex, and flex,
13:19 one more time, now back down, and flex, and flex,
13:25 and flex, there is five, five more times,
13:32 there is one, and two, and three, and four,
13:38 one more time, and five. Now put the arms back out,
13:41 and curl, and curl, and curl, and curl, five more,
13:49 and its two, and three, four, and five, and relax.
13:58 So many of the diets that are out there today trying
14:01 to encourage people to lose weight and of course
14:03 women go on lot of those diets and that is the high
14:05 protein mentality put out by the Atkins diet
14:08 and some of the other low carbohydrate type diets
14:12 that are really very bad for you.
14:14 Okay let's do the triceps now, bring the elbows back up
14:17 like we were. Now we are pushing out,
14:19 nice and controlled, get your elbows up a little higher
14:22 Betty there you go, push it out, and push nice
14:26 and slow control, contract the triceps as you do it,
14:29 contract, contract, contract,
14:34 two more contract, last one.
14:38 Now let's go down that was to side push down,
14:45 and push down, and push down, and press, and press,
14:48 five more times, and press, press three more squeeze
14:53 it out, and the last one. Now bring it back up
14:57 and push out, we're just changing the angle
15:01 we give a little bit of variety.
15:03 The piffle on your shoulders little bit too,
15:05 focus on your triceps and think about the muscles
15:10 you're working, you'll get lot more benefit from it
15:12 if you do. We got four more to do out there and down
15:16 to our last three, two, one, now back down to the side
15:21 again and press down, and press down, and press down,
15:26 there is four, and five, and six, and seven, eight,
15:34 two more times, nine and 10, good.
15:38 Now when we deal with osteoporosis and you hear
15:41 about somebody breaking a joint, what joint do we
15:44 hear about being broken a lot Betty?
15:46 Hip. Hip oh, that's what we think about right away,
15:50 so why don't we do some stuff for the hip
15:52 that's sounds a good idea, so what we're gonna do
15:54 is we're gonna push against the outside of our knees
15:57 bring our feet together in fact let's move little
16:00 forward on our chair and now we're gonna push our legs
16:03 out and push them back in and out, and in and out,
16:09 and in and out, and in, I don't suppose
16:13 you ever did the Charleston when you were a kid? No.
16:16 Okay, probably not okay. I didn't either,
16:20 but then there is a little bit before my time,
16:23 for your time too is that you're trying to tell?
16:26 Okay you didn't say that, but I could tell
16:29 by your expression. So we're working the outside
16:36 of the hips right now the abductors
16:39 and here is 19 and 20, we're gonna do 10 more of them.
16:51 Well in case you would have done it this would
16:53 have been a good exercise for it.
17:09 I don't see that fat coming back anytime soon.
17:11 One more okay now put the hands on the inside
17:12 of the thighs and now we're gonna squeeze
17:13 in and push out, squeeze in, push out, squeeze in,
17:14 and squeeze now we are working the abductors.
17:19 It is 8 and 9 and 10 we're going to go for 30,
17:25 11, and 12, keep the tension steady 15, 16, 17
17:35 good squeeze 18, 19, 20, ten more times
17:44 that is 4 and 5, 6 and 7, 8, two more 9 and 10
17:54 very good. Now we're gonna sit back in our chair,
17:58 this time we're gonna work the hip flexor aspect,
18:01 we're gonna take our left leg and we're just gonna
18:03 lift it up and down, up and down,
18:07 okay this is working the hip flexor action not a muscle
18:11 we spent a lot time on, but especially
18:14 for stabilization of hip it is a good one for you
18:17 and we're gonna do 30 of those
18:19 and here is 12 and 13 and 14, we're doing
18:25 a lot of repetitions because we are not using
18:28 any resistance 19 and 20, ten more
18:35 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 did you feel that at all?
18:50 No. Okay, well you're tough than me
18:52 because I felt it a lot okay other side
18:59 and there is five lift up, lift up, and up, and up,
19:05 there is 10 not too fast, keep a control 13, 14, 15,
19:13 good up and up, and up, and up, there is 20
19:19 ten more times and 2, 3, 4, 5, home stretch 7, 8, 9
19:31 one more time good. Okay now we need to work our
19:35 quadriceps and we got those little bit warmed up,
19:37 so we're gonna put our hand under our thigh,
19:40 so we have a little bit of swinging room,
19:42 we're gonna extend our leg way up and down,
19:45 do it slowly though contract your leg,
19:48 down and up slowly, and up slow, and up slow,
19:56 contract the muscles as you doing it?
19:57 Feel those muscles work, muscles right
20:01 on top of your thigh, and 9, and 10.
20:06 Again we are going for 30 not using any resistance,
20:09 but we are trying to get a little bit of training effect
20:12 on the quadriceps muscles, so we would like to get
20:15 a little fatigue in there as you get better at this
20:20 you can start doing squats and other exercises
20:22 and for now especially if you are just beginning
20:25 this is a good way of going and we got 10
20:27 more repetitions to do and there is 2 and 3, 4,
20:33 and 5, 6, 7, last three 8, 9,
20:41 one more time and 10 very good. Now we're gonna
20:44 go the other side and kick out, and up, and up,
20:51 good control and up, and up, and up,
20:56 there is 7, and 8, 9 and 10, we got 20 to go,
21:03 flex the quadriceps each time, flex, and flex,
21:08 and flex, and flex, slow it down, nice and control,
21:14 way out, way out, ten more times, and one, and two,
21:20 and three, four, five, six, seven, three more,
21:29 eight nine and last one good.
21:33 Now its always important to work the antagonistic
21:36 quadriceps so we need to try and work the hamstring,
21:40 little difficult without using a piece of equipment,
21:43 so what we're gonna do is we just gonna put our heal
21:46 out in the ground and we're gonna pull and hold
21:49 as if you're trying to pull your heal back
21:51 underneath you and just hold that.
21:55 Now what we're gonna do is move it about six inches
21:59 back and dig in again like you
22:02 wanna pull it back towards you.
22:06 And hold that for about 10 seconds.
22:11 Now let's move it a few more inches still.
22:13 Dig in again and pull, pull till the hamstring
22:18 contract back there, if it starts to cramp up
22:22 then obviously you need to lay off, just relax
22:25 for moment and try it again okay put your foot flat
22:28 on the ground and pull back, pull back,
22:31 and so what we can do is we can simulate hamstring
22:34 motion by doing a static position in each one of
22:37 these spots, hold that five more seconds
22:40 and good alright, put the leg, other leg out, dig in,
22:47 and pull back, contract the hamstring in fact
22:50 if you reach back and feel the muscles
22:52 you can feel them contracting and that's a good thing
22:55 because that's we are after. Okay now back a few inches,
22:58 dig in, pull back, pull strong, pull,
23:03 we're holding for 10 seconds each spot.
23:08 Alright, let's go back a few more inches, dig in,
23:12 pull back, and contract, hold it, hold it, hold it,
23:19 hold it, now let's go to a flat position
23:25 and pull back, pull, pull, pull,
23:31 there is 5, 6, 7, 8, 9 and 10.
23:37 Let's go to the edge of our chair bring our feet
23:41 underneath us, way under so our heals are in the air
23:45 and what we're gonna do is we're gonna push our heals
23:47 down as much as we can and then press
23:49 up on to the toes and go down and up, and down and up,
23:56 that's good, so we're contracting the calves,
23:59 we are working the ankle area by doing so,
24:02 we talked in other shows in order to have strong joints
24:06 the muscles across those joints need to be strong
24:09 as well on this particular exercise we work
24:12 in the muscles that cross into the ankle,
24:14 so this would help strengthen your ankle
24:16 by keeping your gastrocnemius or the calf muscles
24:19 strong and flexible. Okay, way up and down,
24:25 way up and down, way up and down,
24:30 and up and down, we're going 10 more repetitions
24:34 there is 1, way up, and way up, and way up,
24:42 there is number five and six, seven, and eight,
24:48 two more times nine, and 10, very good.
24:53 Go and sit back in your chair again,
24:55 now what we're gonna do is we're gonna put our hands
24:58 on our abdomen and we're gonna push back
24:59 into our chair, try not to tip it over.
25:02 Okay now we're gonna contract forward
25:05 with our abdomen, now we are gonna go back
25:08 and push back into the chair again, push back,
25:13 blow out, come forward, contract your abdomen,
25:16 and then push back into the chair, now blow out,
25:24 come forward, go back push back into the chair,
25:30 blow out, come forward, push back into the chair,
25:41 blow out, come forward, push back into the chair,
25:50 blow out, come forward, push back, and blow out,
25:59 come forward, there is 3 more, push back, blow out,
26:05 come forward, there is one push back, blow out,
26:12 come forward, there is 2 push back, blow out,
26:17 come forward, there is 3. Now we just gonna turn Betty
26:21 turn as if you wanna look behind you to see
26:25 who is coming hopefully nobody
26:29 and now let's turn the other way very good,
26:36 okay Betty we're all done thanks a lot.
26:44 Osteoporosis does not have to be something
26:46 you are afraid of in fact if you live a good healthy
26:49 diet then you won't have to worry,
26:51 you can eat abundantly, eat lots of fresh foods
26:54 and vegetables and whole grain breads and cereals,
26:56 and don't worry about it.
26:58 The Bible even talks about that if you have a happy
27:02 heart it works as good medicine,
27:04 but if you have a sad heart it will dry up the bones
27:06 and you want to be careful of that.
27:08 And also remember osteoporosis is not just for women,
27:11 men will get it too, so you don't wanna just think
27:14 this is only a female problem because men
27:17 can get osteoporotic, but you wanna keep exercising
27:20 because the more weight bearing exercise you do
27:22 the better chance you will have of not getting it
27:24 make sure your diet is good, eliminate those things
27:27 we talked about and do it all for the right reason.
27:30 You want to do things to glorify God.
27:32 Remember you're not your own, but you are bought
27:34 with a price and as a precious for the Jesus,
27:37 and he is gonna comeback and take back to him
27:39 what is his that he bought with his blood
27:42 and do all things for the right reasons
27:44 in Philippians 4:13 it says I can do all things
27:47 through Christ who strengthens me.
27:49 God bless you thanks for joining us,
27:51 we'll see you next time.


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Revised 2014-12-17