Participants: Becky Garber, Dick Nunez, Fred Garber
Series Code: BASA
Program Code: BASA000007
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00:02 The following program is designed to demonstrate
00:04 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. 00:14 Osteoporosis hunts many people and just so affects 00:18 women and it also affects men. Find out how you 00:20 can prevent it next on Body and Spirit Aerobics. 00:52 Hello, this is Dick Nunez, Wellness Director of 00:53 the Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit Aerobics. 00:58 Today as we begin to our workout. We gonna be 00:59 talking about an topic that's very hot today and 01:01 that's osteoporosis, something that people want 01:04 to avoid. We've been misconceived though. 01:07 We think that if we drink milk we are going to 01:10 prevent osteoporosis. Reality is research is 01:13 showing if we drink one glass of milk, we are 01:15 actually going to lose 30 milligrams of calcium 01:17 for each glass that you drink. So what is really 01:20 causing the problem, there are four major reasons. 01:23 Too much protein, too much alcohol and coffee, too 01:26 much pop in diet pop and a big one is lack of 01:30 exercise. Well what you do with your lifestyle is 01:32 gonna be up to you. One of the things that we are 01:34 gonna focus on is how to use exercise to help 01:37 prevent osteoporosis. I believe we are ready to get 01:40 started. Helping me out today will be Fred and 01:43 Garber. Alright, let's just start by loosening up. 01:46 Let's bring the hands up, squeeze and bring down to 01:51 the front and bring it up and around, bring it back 01:54 up together again, and down to the front, and up 01:59 and around, squeeze them together, and then down, 02:05 and around, squeeze, and down, and up and around, 02:13 your hands together and down and up again, squeeze 02:19 together and down. We gonna do 3 more, up and 02:23 around, squeeze together and down, two more, up, 02:29 squeeze and then down, one more time, up, squeeze 02:36 and now down, good. Yes, put the foot on in front 02:40 of us. Okay, we gonna lift up on the toe, press 02:44 down, up and down. Before you do 02:47 cardiovascular exercise, it is very important to 02:50 warm up the muscles of lower extremities. Shin 02:54 point is a very common thing it happens to people 02:58 when they do a lot of exercise without being 03:04 prepared for it. So by doing these warm ups, we get 03:05 the muscles ready to work and will help protect 03:08 them from injury. Five more times, 1, 2, 3, 4, 5. 03:18 Okay, switch, okay, lift the toe up and down, up 03:25 and down, up and down, up, down, up, ten more, 03:32 1 and 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's warm up 03:49 the calf area. Step back. We gonna press up on the 03:53 toe and then down, up and down, up, down, up, down, 04:02 up, down, up, down, up, down, up, down, up 10 more, 04:12 1 and 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch sides. 04:31 Okay, press up on the toe, down, up, up, up, up, 04:41 up, up, up, up, 10 more, 1, 2, 3, 4, 5, 6, 7, 05:01 8, 9, 10, good. Okay, we gonna gently start stepping, 05:10 get ourselves loosened up. For those with 05:13 osteoporosis, you want take it easy, but understand 05:17 the weight bearing exercise is best thing you can 05:20 do help stimulate calcium to stay in the bones. 05:26 Often times people think you can take a magic pill. 05:29 Unlike of those, who think the calcium will make 05:32 their bone stronger as the same as those who would 05:34 take ground up brain matter making him think that's 05:37 going to get smarter or ground up muscles tissue 05:40 think it's gonna make you more muscular. Taking 05:43 calcium to strengthen your bones is about as logical 05:46 as the others. You have to create a need once you 05:49 start regular exercise you gonna be wanting to 05:53 pull calcium into the bone matrix to make them 05:55 stronger instead of leeching it out. All the 05:59 fruits and vegetables have calcium in it. By one 06:02 of the greatest sources I know of is whole sesame 06:05 seeds it's like 1,160 milligrams for half a cup. 06:09 But it should be best to grind them up, otherwise, 06:11 it goes straight through your body. So just stepping 06:15 like this, going for a walk is excellent way of 06:20 preventing osteoporosis and if you already have it, 06:25 it help you for getting any worse and hopefully 06:27 will encourage the bones to start recalcifying. 06:34 Okay, let's pick it up a little bit, like 06:37 bringing the knees up little higher, little bit 06:40 faster. For those at home pace yourself. You can't 06:44 go to the speed that's okay. Do it at your speed 06:47 that you feel comfortable with. We gonna go for 55 06:58 more seconds like this, and we will stretch switching 07:02 it around little bit, and 45 and 40, keep the arms 07:17 swinging loosely, and 30 and 20, and now we are 07:42 down to our last ten, 9, 8, 7, 6, 5, 4, 3, 2, 1, 07:53 okay. We gonna step side to side. Left together, 07:58 right, left, right, left, right, left, right, left, 08:07 right, left, right, left, right, left, right, 08:15 just make our steps bigger now, way out, way out, 08:18 good, way out, way out, good, big steps, okay, 08:34 shorter to back down again. Ten more seconds 08:43 like that, 5, 4, 3, 2, 1, big steps, good, way out. 09:02 We gonna do that for 50 more seconds, way out, 09:12 down to 40 seconds, step out, step out, step, step, 09:18 step, step, step, step down to 30, 20, keep 09:35 stepping, 15, last ten, 9, 8, 7, 6, 5, 4, 3, 2, 09:53 1, okay, back to stepping. Okay, while we doing 10:02 this we gonna turn the palms up like this. Push 10:05 your arms out, and back and out, and back and out, 10:11 back, out, back, out, back, out, back, out, 10:20 back, out, back and out, back and out, and 10:27 back, now up, down, up, down, up, down, up, 10:36 down, up, down, up, down, up, down, up, down, 10:47 up, down, up, down, up, down, up, down, turn 10:55 them over, out and back and out and back, out, 11:02 back, out, back, out, back, out, back, out and 11:09 back, out, back, out, back, out, back, out, 11:18 back, out, back, out, back, now up, back, up, 11:27 back, up, back, up, back, up, back, up, back, 11:37 up, down, up, down, up, down, ten more seconds, 11:44 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, just step, step, 11:57 keep stepping. Okay, I want you to go to jump 12:07 up now, jump. Get your jump ups going there you 12:10 go. Fred and Becky jump up every morning, so 12:16 they are very good at this. You know, without 12:18 the rope. You are there even better they say 12:22 because they never miss when they do at this 12:23 way. Good, keep it up, keep it up. This type of 12:34 exercise is excellent to help prevent osteoporosis. 12:38 You are bouncing up and down. Also for those at 12:41 home, if you do this on a rebounded that would 12:43 be helpful. High now with the jump rope itself, 12:46 but just by bouncing up and down like this on 12:48 rebounded you gonna be getting good effect from 12:51 the gravitational G-forces as you rebound up 12:53 and down. You still gonna get the benefit right 12:57 here as you go up and down, keep it going folks 13:00 you are doing great. And we go for another 50 13:03 seconds. You are right, you guys are good at 13:07 this. Keep it going, down to 40 seconds, good. 13:22 Now we are down to 30. Good job, and 20, down 13:43 to 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, step it out, 13:54 step, want you have, I let you rest right now, 13:57 we can't, got to keep going, got to keep those 13:59 hearts pumping. For those at home, you can rest 14:03 if you need to and start back up as soon as you 14:05 can. Remember aerobic activity is rhythmic 14:08 movement of a major muscle group. In this case, 14:11 we are using our legs and basically what you 14:13 find is what aerobic programs are doing. We are 14:16 just giving you a modification of the same 14:18 thing now just keeping the lower body going and 14:22 then mixing in some upper body once. We try and 14:25 keep it as simple as possible. You don't just 14:28 have to stare at the screen wondering oh, what 14:29 they were doing. Although, people might be 14:32 doing it anyway, I don't know. I guess running 14:38 in place, people wonder what in the room that 14:40 they are doing. Okay, we are about ready for 14:48 some more. Changes here, put the arms out. 14:52 There we gonna make circles. Stimulating the 14:57 muscles in the upper body, it is also an 14:59 excellent way to help prevent osteoporosis. 15:04 There we go. Good job. Keep turning. Now we go 15:18 like to try and fly. This start taking off, 15:30 really have something going here. 15 seconds, 15:39 keep it going, keep turning it around, keep 15:43 feet going. Okay, now hold them out straight, 15:54 keep stepping and hold up for one minute. 16:10 Hold the arms out straight, palms down. 16:13 You need to drop them at home that's okay. 16:16 Then bring them right back up as soon as you 16:18 can. Down to 30 seconds. Down to 20, 15, 10, 9, 16:45 8, 7, 6, 5, 4, 3, 2, 1, relax. Step out and 16:56 back, together, step out, back, together, step 17:01 out and back, together, out, back, together, 17:08 out, back, together, out, back, together, out, 17:15 back, together, out, back, together, out, back, 17:21 together, out, back, together, out, back, 17:27 together, out, back, together, out, back, 17:33 together, out, back, together, put up and out, 17:41 back, together, out, back, together, out, back, 17:47 together, out, back, together, out, back, 17:53 together, okay. Get your jump ups going again. 17:56 Up and around, good. Okay, keep going. 18:15 Now for some modification we gonna go one leg 18:17 at a time. Ready left, right, left, right, 18:37 left, right, left, right, left, right, okay, 19:05 together, keep going, keep going, keep going, 19:08 keep going. 40 more seconds, good, keep it up. 19:22 Down to our last 30, keep those arms going, 19:29 keep the toes come up to the ground, good. 19:33 Down to 20, 15, and 10, 9, 8, 7, 6, 5, 4, 3, 2, 19:51 1, step it out. We are going ahead towards our 19:58 cool down. It's probably a good news, right, 20:02 good news, okay. Listen to gospel message that 20:11 is still good news. Okay, we gonna go 30 more 20:23 seconds with this pace, and we gonna slow it 20:25 down a notch. Down to 15, 10, 9, 8, 7, 6, 5, 4, 20:51 3, 2, 1, slow down. Now we are just walking, 20:56 just walking. Good. We're slowing down, letting 21:15 our heart rates come back to a slower rate, and 21:18 using our muscles to help that cool down 21:21 process. You never want to stop suddenly when 21:25 you doing hard aerobic exercise as it puts a 21:28 lot of demand on your heart. Down to 15, 10, 9, 21:45 8, 7, 6, 5, 4, 3, 2, 1, good, okay, let's 21:54 stretch calves out. Hold steady, ten more 22:03 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch, 22:17 let's down and hold for 10 more seconds, 1, 2, 22:27 3, 4, 5, 6, 7, 8, 9, 10. Step out to the side. 22:37 Stretch the inside of your thigh and hold that. 22:44 Ten more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 22:55 10. Switch sides, hold, ten more seconds, 1, 2, 23:09 3, 4, 5, 6, 7, 8, 9, and 10. 23:17 Bring our arms up, bring our shoulder blades 23:20 together, try and squeeze them as hard as you 23:23 can. Squeeze together, squeeze together, and 23:30 now let's pull them out as far as we can, reach 23:32 across, pull your shoulder blades apart. 23:38 Now bring them back together again. Squeeze, 23:42 squeeze, squeezing, and now across and now back 23:53 again, squeeze your shoulder blades together, 23:58 chest up, squeeze back and now across, way 24:03 across and then back and squeeze together, 24:10 squeeze them together in about and across. 24:19 Okay, let's roll the shoulders up and around, 24:22 way, up and around, up, and up, and up, and up, 24:31 and up, and up, two more, up and up. Now the 24:36 other way, up and around, 1 and 2 and 3, 4, 5, 24:46 6, 7, 8, 9, 10. Turn your head to the side and 24:55 turn, and turn, and turn. Look up to the 25:03 ceiling, down to the floor, and up to the 25:07 ceiling, and down to the floor, hands behind 25:12 your back, contract your abdomen, bend over, 25:17 up and lay back, contract, over, up and back, 25:25 contract, over, up and back, contract, over, up 25:35 and back, contract, over, up and back, 25:41 contract, over, up and back, contract, over, up 25:49 and back, contract, over, up and back, Ten 25:55 more, over, up, here is 1, contract, over, up, 26:03 here is 2, contract, over, up, 3, contract, 26:10 over, up, here is 4, contract, over, up, 5, 26:18 contract, over, up, 6, contract, over, up, 7, 26:26 contract, over, up, 8, two more, contract, 26:32 over, 9, one more, contract, over, up and 10, 26:39 alright. Let's rotate, and turn and turn, turn, 26:50 turn, turn, and turn, and turn, two more times, 26:58 turn, turn, turn, and turn, good. That's it. 27:07 Thanks a lot folks. You're not be deceived by 27:13 people trying to convince you. You need to 27:15 spend lots of money on various supplements for 27:17 osteoporosis. God do not make a mistake in 27:20 creating people and the good news here is the 27:23 same as salvation it's free. Just by following 27:26 a good lifestyle, getting regular exercise, 27:28 drink lots of water, reducing your protein 27:30 content, eating more vegetarian type diet and 27:33 isn't drinking milk is gonna cure your 27:35 osteoporosis but getting in good lifestyle with 27:38 regular exercise and claming the promises of 27:40 God. Remember if you have a sad heart it will 27:43 dry the bones. But you can do all things 27:45 through Christ to strengthen you, according 27:47 to Philippians 4:13. God bless you. 27:50 I'm looking forward to see you next time. |
Revised 2014-12-17