Participants: Dick Nunez (Host), Betty Garner
Series Code: BAS
Program Code: BAS000160
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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 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. |
Revised 2014-12-17