Participants: Dick Nunez (Host), Kyle Gabbert and Steven Lingenfelter
Series Code: BAS
Program Code: BAS000161
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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 before 00:10 beginning any exercise program. 00:13 Hypertension affects millions of people all around 00:16 the world, but there are things you can do for it. 00:18 Find out what next on Body and Spirit. 00:48 Hello, I'm Dick Nunez, Wellness Director of the 00:49 Black Hills Health and Education Center. 00:51 Welcome to Body and Spirit. 00:53 One of the most common disorders we deal with 00:55 on a regular basis is hypertension, 00:57 people comment on all sorts of different medications 01:00 and sometimes we find that their blood pressure 01:03 morning go down until we get them off their medication 01:06 and that's sometimes very surprising for them, 01:08 but hypertension can be reverse through natural 01:11 lifestyle. Unfortunately, if you go back to your old 01:14 diet you'll find the hypertension returning 01:16 so you have a choice if you live healthy and have good 01:20 exercise and a good diet you'll find that you never 01:22 have to mess with medication again, 01:24 but if you insist on living the standard American 01:27 diet then you might find yourself a slave to the 01:30 medication. We'll talk more about hypertension 01:33 as we get into our workout. 01:35 We are ready to get started helping me out today 01:37 will be Kye from the Black Hills and Steven 01:40 who goes to Tamarack Springs Academy in Polebridge, 01:44 Montana. So, we're gonna start out by loosening up, 01:47 so let's do some nice big arm circles here, 01:50 bring it up and around, and up and around, 01:53 and up and around, up and around, and up and around, 01:58 five more times, and up, and up, three more, 02:04 up and up, and up, now lets go the other way and up 02:10 and around. I always imagine I'm swimming 02:12 when I'm doing this and since I can't swim this is about 02:15 the best I can do. And five more times actually 02:22 I can't swim, I can't float, that's the big problem 02:26 go down like a ton of bricks. Okay, now let's do 02:32 some chest work, we're gonna do it by pushing our hands 02:34 together and we're gonna push out and draw back in, 02:40 push out and in, push out and in, push it out, back in, 02:50 one good thing about exercise with hypertension 02:53 we find that if basal dilates the blood pathways 02:58 and so when you done exercising even though you 03:00 might have a slight increase in blood pressure 03:03 in the systolic range, but after its all done the blood 03:07 pressure will drop down and so we find blood pressure 03:10 reverses very quickly. Okay now let's push down, 03:17 and push down, the other thing I find is so important 03:21 is to take your mind from heavy loads, too often people 03:24 worry about things that they have no control over the 03:27 harsh reality is you have no control over what 03:30 happened yesterday or the day before or even what 03:33 happened so far this morning, but you can control 03:36 what happens today, tomorrow and for the rest of 03:39 your life. Press down, press down, press down, 03:45 so the bottom line there is don't worry about the things 03:48 you can't change and start focusing on things you can 03:51 change like exercising. Okay, now we are gonna go up, 03:57 and up, and up, in fact in test they have found when 04:03 they give various types of medication where that 04:06 be a beta-blocker or a diuretic or a placebo when 04:11 they have them exercise all the blood pressure 04:14 is dropped down the same so what they found that 04:17 was not the medication that was doing it, 04:19 but the exercise was consistently helping bring 04:23 blood pressure down and nice thing about exercise its 04:25 free, like eternal life great gift, so we can exercise 04:32 and people who are watching Body and Spirit they 04:34 can get right in there and do their exercise 04:36 and start lowering their blood pressure. 04:38 Okay now we're gonna squeeze tight, hold it tight, 04:42 hold it, hold it hold it, make sure you keep breathing 04:46 do not hold your breath while you do it and as you press 04:50 you should be able to feel your chest and if I go 04:52 over to Steven here I shouldn't be able to pull his 04:54 hands apart very good, maybe I'll try harder. 04:59 Okay very good, okay go and relax, 05:01 I won't even try you Kye, I know yours gonna be snug. 05:05 Okay put your hands behind your head and push 05:07 your elbows back, push away back, 05:14 and now give yourself a hug, hold your shoulder 05:17 blades apart as you do that, okay keep stretching, 05:22 very good Steven, you can almost touch your fingers 05:24 on the back I'm impressed alright put them behind 05:27 your head again, push your elbows back okay 05:36 and give yourself another hug. He is really close, 05:40 I got to turn him around, so you can see, look at that, 05:42 that's pretty close, I got too much stuff in the rack 05:44 and get around like that very good okay go ahead 05:49 and relax. Steven can you get the towels 05:51 for all of us please. Okay, this is the most 05:59 complicated piece of equipment we use here on 06:01 Body and Spirit and that is a towel, 06:04 but yet we can do a lot of things with it including snap 06:06 each other with them if we need to get somebody's 06:09 attention. What we're gonna do here is we're 06:12 gonna take our towels and we're gonna pull them apart 06:14 as we raise up and bring it back down, and up and down, 06:22 and up and down, this is going to be working the muscles 06:26 of the rotators of the shoulder and also working 06:30 the upper back area, hold the towel apart the whole time. 06:34 I should not see slack in it, if I am seeing slack 06:40 in the towel I am assuming you're not pulling very hard. 06:46 Okay, I have seen it happened before. 06:49 We had some students when I was working at 06:52 Miracle Meadows as a principal there I had some students 06:55 come here and they were going through this exercise 06:58 and one of them was like this and towel was sagging 07:02 and I said I'm not convinced you're pulling that 07:04 very hard. Okay and up and down, and up and down, 07:15 and ten more times, way up and down, 07:19 and up and down, and up and down, 07:25 there is five and down, keep pulling it apart, 07:28 six and down, seven and down, eight and down, 07:35 two more times, way up and down, last one and up 07:40 and hold it there keep pulling it apart. 07:42 Now what we're gonna do is we're gonna to the 07:43 left keep everything straight, okay now we're gonna 07:48 get back to the right keep it straight back to the left, 07:54 keep it straight back to the right, now back to the left, 08:03 and back to the right, and back to the left, now right, 08:11 keep pulling it apart, back to the left, now to the right, 08:17 keep your arm straight as possible, back to the left, 08:21 try and straight them there you go Steven 08:22 that's better, and back to the left, 08:27 and back to the right, and back to the left, 08:32 and back to the right, and back to the left, 08:37 back over again, keep the arm straight, 08:40 keep pulling the towel apart, and back and left, 08:46 and right, back to the centre and hold it now stretch back, 08:53 stretch back, stretch back, stretch back, 08:58 now down way down, way down, now we're gonna 09:02 back up, way back, stretch way back, hold it, 09:10 now bring it all the way back down again, 09:14 alright very good, alright we're gonna put those off 09:18 to the side there for us please Kye. 09:22 Okay now we're gonna stretch up the muscles 09:24 we just finished working and start by putting the arm 09:27 up over the head, grab a hold of your elbow and pull, 09:32 stretch long the latissimus dorsi here, 09:35 very good make sure you keep breathing as you do this 09:38 in through the nose out through the mouth relax 09:41 as you do it. Relaxation will help bring your blood 09:44 pressure down, alright switch the other side. 09:51 Another thing, we find that people eat foods that are 09:53 high in trans fats they'll raise their cholesterol, 09:57 excuse me they raise their blood pressure by not 09:59 having the proper chemicals being produced 10:01 that effect the elasticity of the blood vessels 10:04 in fact they find that after just a few days of going 10:07 out trans fats the blood pressure will comeback 10:09 to normal okay. Go and relax now take one arm bring 10:14 it all the way across, reach up behind and pull, 10:18 keep the arm straight and stretch it in through 10:22 the shoulder area very good. You're pretty 10:24 flexible Steven, I'll give you that one. 10:28 Okay, now let's go the other direction, 10:32 stretching behind and pull, straighten the arm very good 10:40 okay and relax. Now, we're gonna start some arm 10:43 training, we're gonna reach out, grab with our opposite 10:49 hand, we're gonna curl up and we'll go down 10:53 work it hard, we're gonna try and do 10 of them, 10:55 but we are gonna work hard keep them slow, 10:58 squeeze the muscle, way down squeeze the muscle, 11:03 flex it hard at the top and work it hard, 11:06 here is number five work it, then down squeeze it up, 11:13 squeeze it and back down, squeeze it up and down, 11:20 let's go two more times work it, work it,. 11:23 work it, work it, and down one more time work it, 11:28 work it hard, work it hard, work it hard, work it hard, 11:32 squeeze the muscle and relax good. 11:36 Let's go to the other side now, grab the wrist, 11:41 curl slow, contract reach out, reach out in front of you 11:47 just a little bit that will allow you to get a full 11:49 range of motion, and out give yourself enough resistance 11:52 to make it difficult, squeeze it up and reach out, 12:00 and squeeze it up and out, and squeeze up and out, 12:10 squeeze up, up, up and back out, and squeeze up, 12:17 bring it up, contract, reach out two more times, 12:23 work it, work it, work it, not too fast make yourself 12:26 work and bring it out again work it hard, 12:31 work it hard, work it hard, give yourself resistance 12:36 and relax good. Okay, now we're gonna do the 12:39 triceps anytime we work a muscle we are gonna 12:42 work on the antagonistic muscle and for the biceps 12:46 that's the triceps is a muscle that give your elbow 12:49 strength and stability. Okay bring the right arm up, 12:54 block it with your left, now push down and out, 12:58 and make yourself work, bring it up, keep a control 13:04 and press hard, press it, press it, way out, 13:09 okay and back slow, keep it slow, now press it out, 13:15 way out extend, extend, good back control, push it out, 13:23 extend that triceps all the way out, 13:26 and smile because you're enjoying it come on, push it, 13:29 push it, push it, extend all the way out and back 13:37 and press again, press it way out, press, press, press, 13:42 extend good three more times, press it out, 13:47 press it all the way, contract good two more and push, 13:54 push, push, push, push extend good, one more time, 14:01 and press it, press it, flex the muscle, flex, 14:06 flex good alright shake it out. Alright other side now 14:15 push, push, push to full extension bring it back, 14:25 now press, press, make yourself work all the way out, 14:29 good Steven bring it back, and push, push, push, 14:39 bring it back, very good Kye and push, press, press, 14:46 press, bring it back, back slowly, slowly, now press it, 14:52 press it, press it, press it, make yourself work, 14:58 and push, push, push make yourself work, bring it up, 15:05 control and push, push, push it, push it and back up, 15:15 and press, we're almost done with this and back and then 15:23 press work way out, one more time bring it back, 15:30 now push as hard as you can push it, push it, push it, 15:34 push it, alright good job alright, feel that? 15:39 Little bit. Fun? Yeah Little bit 15:42 then we'll do some more. Okay now we are gonna 15:46 shrug the shoulders up and around, up and around, 15:49 way up high, loosen up the neck area that's an 15:54 area where it carry a lot tension, and let's go five 16:00 more times up there, way up and around, 16:04 up and around, up and around, two more times, 16:06 up and around, and up. Okay, let's go to the 16:09 other way up and around, up and around, 16:14 good job feel the trapezius do the work, 16:21 you come up and around, get those shoulders up towards 16:24 the ears, one more time, now straight up and down, 16:33 way up and way down, try and keep the arms straight 16:36 and down, way up and down, way up and down, 16:41 contract and down, contract and down, 16:47 contract and down, three more and down and up 16:52 and down, and up and down. Now let's tip our head 16:56 to the left and tip to the right, back to the left, 17:07 and back to the right, and tip to the left, 17:14 and tip to the right. Okay now turn your head 17:18 to the left and turn to the right, turn to the left, 17:27 turn to the right, one more time turn to the left, 17:31 and turn back to the right. Alright, now let's step 17:36 out to the side, you're gonna stretch the inside of your 17:40 right leg keep it straight, bend the left leg, 17:42 hands on the hips, keep your chest up and stretch 17:46 inside the thigh, put the tension on the thigh. 17:50 Okay shift over now we got the left leg straight, 17:53 the pressure is on the right leg, now let's go back again. 18:00 This helps us to warm up for other leg exercises 18:02 and gets a good stretch to the inner thigh. 18:06 We want to keep good flexibility, lot of people use 18:09 stretching as a good way of relaxation and relaxation 18:12 will help to lower your blood pressure. 18:16 Okay and switch over. Drinking a lot of water and eating 18:23 a healthy diet are very effective towards 18:25 that to get the cholesterol level down and keep 18:28 the plaque levels out of your blood vessels, 18:31 which I am sure you all want to do that will also help 18:34 to keep that blood pressure down. 18:37 One thing that happens as you get hypertension, 18:39 it creates irritation in the arterial lining and that will 18:43 lead to a possible atherosclerotic condition. 18:47 Okay and go the other way and one more time each way, 18:52 over to the left and back over to the right, 19:00 okay good. Now we are gonna go into squat position, 19:05 cross your arms across your chest and 19:07 what you're gonna do is the first motion when you 19:09 squat down is going to be push your gluteus 19:12 maximus or your hind in back like you're reaching back 19:16 to sit in a chair, you're gonna keep your chest up, 19:18 but you'll have to bend at the waist in order 19:20 to get yourself in proper position. 19:22 We just don't want to bend too much and I want 19:24 the knees to stay over the feet. 19:25 I don't want them to jet forward at all because 19:28 when we do that, you're gonna have problems 19:30 with your knees okay so squat down, push hips back, 19:32 very good Steven now go down further, 19:34 down, down, down, down, down, down, down, down, 19:36 down, down, there we go back up very good, 19:40 perfect, now back down, let's do it again keep a control, 19:44 okay back up, now down, good squat and up. 19:51 Squats are great exercise for everybody, 19:53 but if you need to have some assistance like 19:55 if you need to hold on to a chair or to a door 19:59 then you might have to do that, but you'll find yourself 20:02 getting stronger to the point where you won't 20:04 have to do that. Everybody is designed to squat 20:07 down, you don't want to lose that ability because 20:10 when you do then you're gonna have a little more 20:11 trouble taking care yourself. A lot of people that 20:14 I see they can't sit in a chair, they fall in the chair 20:18 and then they have to swing and push off to get 20:21 themselves back up again. These guys are doing 20:23 just fine, I could set the chairs down there and 20:25 they'd have no problem. And it looks easy, 20:29 no sign of strain on anybody's face yet. 20:32 Now for those at home, if you need to stop and rest 20:35 that's fine because squatting is a difficult exercise, 20:39 but even without any weight at all which they are 20:41 not using any, you'll find that they will start feeling 20:44 it here in just little while, how little of a while I am 20:48 not sure yet, we'll see how it goes here, 20:52 very good we're looking good, down both fellows 20:55 are getting their upper thigh down to parallel to the 20:58 ground and that's where we're looking for. 21:01 I wouldn't advice you going deeper in that really 21:03 isn't gonna increase your benefit much and down 21:10 and back up, you starting to feel them at all Steven? 21:12 Little bit. Little bit. How about you Kye? Yep. 21:15 Okay, well we'll keep doing until Steven feels 21:17 them and up, back down and up, and down and up, 21:29 we're gonna go for 10 more, good form, 21:33 both of you are doing great. Push the hips back, 21:36 keep the chest up, very good, squat back down again, 21:39 and up, smile fellows you are having fun, 21:45 you can exercise back down and back up, 21:51 five more times, you are looking great, 21:54 and up and down, and up and down, and up two more times, 22:04 squat down and up. Now we're gonna go down 22:08 and we're gonna hold for a 10 count 1, 22:13 2, 3, 4, 5, 6, 7, 8, 9, 9. 5, 9 three quarters, 9 in 22:26 15 16, okay good. Good enough alright that was good, 22:34 that was very good, alright. Put your hands on my 22:35 shoulder, get a hold of your ankle, you're gonna 22:37 stretch your quadriceps. Did you feel it finally? 22:42 Yes I did. Okay good, good because 22:44 we could always do some more. That's okay. 22:46 Okay, that's a great exercise. Kye likes to 22:51 snowboard and that will help him for that. 22:53 What do you like to do Steven? Snowboard, 22:55 snowboard alright well you guys might have to find 22:57 them out on top together there. Okay switch over, 23:01 put your other hand on my shoulder and get a hold 23:03 of your other leg, getting fall down, sometimes, 23:08 does it hurt, yeah, okay. What about you? Sometimes. 23:12 Okay I'd be afraid to do, I feel like I have got way 23:13 too much weight to go down. Okay that's good, 23:20 now what we are gonna do is we're gonna step out, 23:22 put your heel out, and then you're gonna lean back, 23:28 put the stretch on your left leg there, 23:31 go ahead and bend your right leg there Steven, 23:34 there you go and lean forward there and put, 23:37 go and put your hands on your leg there, 23:40 put both on your left leg there you go feel 23:42 that now? Okay. Now let's go and switch it, 23:48 put your right leg out up on the heel then your 23:50 left leg, lean forward, get your chest up, 23:53 and feel it stretch in your right hamstring area. 24:01 Okay hold and relax, now comeback here. 24:10 I want you to put the balls of your feet on the edge 24:12 of the platform, put your hand on my shoulder, 24:14 we're gonna do some calf raises. Get back just a 24:16 little bit further there and push way up high, 24:20 and then down, and way up, and down, 24:24 and up and down, and up and down, 24:30 and up and down, and up and down, and up and down, 24:39 up and hold now we're gonna go fast down 1, 24:43 down 2, down 3, down 4, down 5, down 6, down 7, 24:51 down 8, down 9, down up and hold, down and up, 25:01 hold it there, down slowly, back up and back down again, 25:08 and up and down, slowly, and up and down, 25:14 slow and up. Now give me 10 fast ones down up, 25:20 down 2, down 3, down 4, down 5, down 6, down 7, 25:29 down 8, down 9, down 10, very good alright. 25:34 Let's stretch your calves out, put your right foot back, 25:39 you are on the toe, now you are gonna press the 25:41 heel to the ground, keep the left leg bent a little bit, 25:45 keep your chest up, feel the stretch in the back 25:48 of your leg, go and bend your left leg a little bit 25:50 there Steven there you go, very good, 25:58 alright now let's switch over to the other side, 26:02 step back, press your foot to the ground, 26:07 lean forward, keep your chest up, 26:10 feel the stretch in the back, feel it there? Yeah. 26:15 I see your leg trembling there, 26:16 so I think he feels it too. Yes. 26:17 That's good alright back to the front, 26:21 let's finish off with some trunk turns, 26:22 turn to left. We are almost done fellows now, 26:25 we are to the good part and turn, we do this just 26:29 to enhance the flexibility, I don't advice doing this 26:32 with the bunch of weight. If you think this is magic, 26:34 we're gonna make your ways nice and trim, it's not you 26:38 got to get rid of the flap. Okay and turn, 26:42 which these guys don't have too much of and turn, 26:48 and turn, and turn, we're gonna do two more 26:55 each way and turn, and turn, last one turn, 27:04 and turn, alright fellows, thank you, good job. 27:12 When you are dealing with hypertension doing 27:14 some type of resistance exercise is beneficial, 27:17 but you also want to get out there and do some 27:18 aerobic exercise, which is rhythmic activity 27:21 of a major muscle group for a 20 to 30 minute time 27:24 period whether that be walking, jogging, 27:26 swimming, cycling, rowing whatever you wanna do 27:29 just get out there and do it and do it all for the right 27:32 reason you want to glorify God with your body. 27:35 He is coming back soon to take back what he purchased 27:39 with his blood and that is you, we're all precious 27:41 in his side and whenever you do things do it for the 27:44 right reason, claim Philippians 4:13 which says 27:47 I can do all things through Christ, 27:48 which strengthens me. God bless you. 27:50 We'll see you next time. |
Revised 2014-12-17