Body and Spirit Aerobics

Aerobics For The Elderly

Three Angels Broadcasting Network

Program transcript

Participants: Mrs. Ford, Dick Nunez


Series Code: BASA

Program Code: BASA000008

00:02 The following program is designed
00:03 to demonstrate simple workouts
00:05 that you can use to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:14 Aerobic exercise is important
00:15 for everybody especially for seniors,
00:17 but often times they don't even know where to begin.
00:20 Find out how, next on Body and Spirit Aerobics.
00:50 Hello, I'm Dick Nunez, wellness director
00:52 of the Black Hills Health and Education Center.
00:54 Welcome to Body and Spirit Aerobics.
00:56 Today's program is gonna be special for seniors.
00:59 Just when we need exercise most, we tend not to,
01:02 in fact, we find in less than ten percent of all people
01:04 over the age of 65 have a regular exercise program.
01:08 After the age of 75, one-third of all men
01:11 and two-thirds of all women
01:12 can no longer pick up ten pounds,
01:14 so what that means it's impossible
01:15 to pickup grandchildren,
01:16 it's even hard to pickup groceries.
01:18 Often times, people end up in nursing homes simply
01:21 because they can't take care of themselves anymore.
01:23 Well, a while back
01:24 at the Boston Hebrew Rehabilitative Center
01:27 took people average ages 87 to 96
01:29 and found that by working them out,
01:31 within two months some of them were tripling their strength,
01:34 which means they are bending canes,
01:36 getting up out of wheel chairs
01:37 and often times able now to walk out of the nursing home
01:41 because they can take care of themselves.
01:43 I have seen seniors make dramatic turnarounds,
01:45 one woman who was 73 years old
01:47 came out to our wellness program,
01:49 she was in such pain she was heading for a wheelchair,
01:51 within two weeks she was walking incredible,
01:54 six to ten miles a day.
01:56 So, I think we are ready to get started.
01:58 Helping me out today
01:59 is gonna be an old friend of 3ABN,
02:01 better known around here as Mom Ford.
02:05 Okay, go and have a seat.
02:08 We're gonna do this program from chairs
02:10 because often times it's difficult for seniors
02:13 to get around very easily, not Mom Ford of course.
02:16 But we're gonna have a good workout
02:17 and we had good times working out
02:19 before so we're gonna do it again this time.
02:21 Let's start by just getting some easy warm ups
02:23 such as swing our arms up and around
02:26 and up and around and up.
02:29 Range of motion and flexibility
02:31 is very important for all people
02:33 and often times the seniors
02:35 they start to lose that, but not Mom Ford.
02:37 You can see she's doing just fine.
02:39 Okay, let's go the other way now.
02:41 Let's go up and around the other way.
02:43 Good, up and around, up and around, up and around.
02:50 Five more times,
02:54 there's one and two
02:58 and three and four and five.
03:03 Now let's squeeze the hands together, squeeze hard.
03:07 Now we're gonna push them up over our head like this
03:10 and then back down and up and down
03:16 and up and down and up and down
03:23 and up and down.
03:25 Three more times, up down, up down.
03:32 One more time, up and down, good.
03:35 Okay just gonna shake it out and relax it.
03:38 Okay, let's bring an arm across.
03:41 We're gonna stretch out a little bit.
03:45 We're gonna hold that.
03:47 All right, ten more seconds,
03:50 one, two, three, four, five,
03:55 six, seven, eight, nine, ten.
04:00 Now let's go the other way
04:04 and hold, one, two, three, four, five,
04:12 six, seven, eight, nine, ten.
04:17 All right, let's bring our arms up like this,
04:19 let's bring our elbows back,
04:20 and push into the chair and now bring it out.
04:26 And back and bring it out.
04:32 And drive it back and let's come out.
04:37 And back and out
04:42 and back and out.
04:45 Five more times.
04:48 There is one and back and out.
04:52 There's two, and back and out.
04:57 There's three, back and out, back and out.
05:04 Good, now let's bring arm up over the head,
05:07 get hold the elbow and pull.
05:10 This gonna stretch the shoulder area
05:19 and hold that for five more seconds.
05:23 One, two, three, four, and five.
05:28 Now switch down and hold the elbow. Good.
05:35 And let's hold that now for ten more seconds.
05:38 One, two, three, four, five,
05:43 six, seven, eight, nine, ten, relax.
05:50 All right, now what we're gonna do,
05:52 is just go up and down on the toes like this.
05:55 Oh, you're almost on your toes already.
05:59 For those at home
06:01 if you might be a little bit vertically challenged,
06:04 you may need to put a block under your feet.
06:14 Now this will seem somewhat simple,
06:16 but it's starting a rhythmic activity of your body
06:20 start to get things going here.
06:27 Now we're gonna do this for 20 more seconds.
06:30 This is an excellent one for the calf area,
06:33 for the Achilles tendon and 15 more seconds,
06:43 down to ten,
06:47 five, four, three, two, one.
06:53 Okay, we're gonna put both legs out straight.
06:56 Okay, you might have to scoot towards the edge
06:59 of your chair just little more.
07:02 Okay, I need to get you a lower chair.
07:05 Okay, raise one leg up and down,
07:07 now the other one and up.
07:11 Switch and up.
07:13 Switch, good, good,
07:16 up, up, up, up, up, little slower.
07:23 We don't wanna get burned out too fast.
07:25 We got long ways to go, Mom Ford.
07:29 Good. Nice even pace. Up and down.
07:37 Good. A bit slower.
07:41 Okay, left, right, left, right,
07:46 left, right, left right,
07:50 left, right, left, right,
07:55 left, right, left, right,
07:59 left, right, left, right.
08:03 We're gonna go for 45 more seconds.
08:12 Now we're down to 40.
08:21 Now we're down to 30. Good, keep going.
08:25 Now if you have to stop and rest at home, that's okay.
08:29 Otherwise keep pushing, 20 seconds.
08:37 Left, right, left, right,
08:41 left, right, left, right,
08:46 left, right, left, right,
08:50 left, right, left, right.
08:53 Okay, now we're gonna bring
08:55 the left foot over and then back.
08:57 Now right foot over and back,
09:00 over and back, over and back.
09:04 Good, down, up, down,
09:08 up, down, up, down.
09:11 Left, right, left, right,
09:18 left, right, left, right,
09:25 left, right, left, right,
09:31 left, right, left, right, left.
09:38 15 more seconds,
09:39 right, left, right, left,
09:45 right, left, right, left,
09:50 right, left and right.
09:54 Now we're gonna bring the legs out and together,
09:57 out, together, out, together,
10:02 out, together, out, together,
10:06 out, together, out, together, good.
10:12 How are you doing, Mom Ford? You're all right?
10:14 All right, good.
10:20 Good, keep moving.
10:28 And we're gonna do this for 20 more seconds.
10:39 And now we're down to ten,
10:43 nine, eight, seven, six, five,
10:48 four, three, two, one, okay.
10:53 Bring your feet up.
10:54 Okay, now we're gonna go up and down like this.
10:58 We're gonna be marching in our chair.
11:05 Good. Picking the knees up, picking the feet up.
11:17 So little bit modified version of our
11:19 normal stepping and so forth that we do.
11:22 We're gonna keep this going.
11:35 And we're gonna put little arm action here in just a second,
11:40 won't be too difficult.
11:42 It means we're gonna make it harder.
11:51 Okay, we got the rhythm down here, okay, keep stepping.
11:54 Now turn your hands like this.
11:55 We're gonna curl our arms up and down while we step. Good.
12:01 And up, down, up, down,
12:05 up, down, up, down,
12:09 up, down, up, down, up, down.
12:16 Go down now and up, down,
12:20 up, down, up, down,
12:22 up, down, up, down,
12:26 up, down, up, down,
12:30 up, down, up, down,
12:34 up, down, up, down, 15 seconds.
12:42 And, we are down to ten.
12:52 Okay, we're gonna cross our leg over
12:55 and then down and switch,
12:58 down and up, down and up,
13:01 down and up, down and up. Keep going.
13:13 I've always been good at crossing my legs.
13:14 I never knew it was an exercise of.
13:18 It works well.
13:28 Good, keep going.
13:33 And try and do it for 15 more seconds.
13:42 Now down to ten.
13:52 Okay, step, step.
14:04 Now for those at home,
14:06 this is too easy you can do this without the chair.
14:10 You can stand up at this point and start stepping.
14:15 The bottom line is we just wanna keep the body moving,
14:18 keep the heart pumping, keep the blood circulating,
14:32 and 20 more seconds.
14:43 Ten, nine, eight, seven, six,
14:47 five, four, three, two, one.
14:52 Put the arms out,
14:54 we're gonna try not to hit each other here.
14:57 Just hold them out as we keep stepping.
15:02 Now we'll be feeling it little bit
15:04 in our shoulders here pretty soon.
15:11 As we bring in more muscle groups,
15:13 we burn even more calories,
15:16 but our main focus is to keep stepping.
15:26 You're doing okay? All right, good, me too.
15:33 My arms are heavy than yours.
15:41 And now we are down to ten seconds.
15:44 Actually we can go little longer.
15:45 I think we're doing okay.
15:47 You do okay? You can go little longer?
15:49 Okay, we're gonna try and hang up for one more minute.
15:58 Now for those at home,
15:59 if you have to put your arms down, that's okay.
16:02 But we're gonna try and toughen it out here.
16:08 Forty five seconds and 40,
16:22 now 30.
16:32 Last 20 seconds. She started to feel it yet.
16:36 Are you still okay? Yeah.
16:37 Okay, well. We'll, keep it going then.
16:41 Oh, let's go for another, she says.
16:44 Okay, we'll go for another.
16:47 Well, what happens if I started getting tired?
16:51 Let now change it, she says.
16:55 Okay, I'm request for Mom Ford, one more minute.
17:07 Okay, down to 45 seconds,
17:09 so we'll make three minutes
17:10 where we had our arms up like this.
17:12 You realize that I hope.
17:22 And we are down to 30.
17:31 And now we're down to 20 and 15. Good.
17:39 Oh, you're doing great, Mom Ford.
17:51 Okay, put the arms down and keep stepping.
17:56 I'm glad you didn't say one more.
18:02 Okay, let's step a little faster now,
18:04 left, right, left, right, left, right.
18:10 Good. Oh, you're doing great.
18:18 You must have been a good marcher in your day.
18:21 Good walker. Good walker,
18:22 are you still in your day? What am Italking about?
18:33 Good, keep going.
18:49 We gonna keep it going quickly.
18:52 Now let's switch back to cross over
18:55 and cross and cross
18:58 and cross and cross.
19:00 Good, cross, cross,
19:04 cross, cross, cross.
19:08 Excellent. cross, cross,
19:11 cross, cross, cross, cross, cross.
19:18 Left, oh you are-- I'm sorry,
19:20 I goofed you up.
19:22 You were doing little late than me.
19:24 Okay, I'll catch up with you.
19:26 Left, right, left, right,
19:30 left, right, left, right, left, right.
19:38 Cross, cross, cross and cross
19:42 and cross and cross,
19:45 and cross, cross, cross,
19:48 cross, cross, cross, cross.
19:52 Okay, step. We're gonna step lively again.
19:56 Step, step, step, step, step, step.
20:01 Left, right, left, right,
20:03 left, right, left, right, good.
20:06 We're marching to Zion.
20:09 Keep it going.
20:26 We're gonna keep the brisk pace for 25 more seconds,
20:29 now we'll start slowing it down a little bit.
20:40 We're down to ten seconds,
20:43 nine, eight, seven, six,
20:47 five, four, three, two, one.
20:52 Slow down. Good.
20:59 Stump that carpet.
21:07 You're doing great.
21:09 Whenever we do cardiovascular,
21:11 we like to slow down gradually,
21:13 not to put great stress on the heart.
21:15 Let the leg muscles help you circulate the blood.
21:36 Great, keep going.
21:41 We're gonna try and do this
21:43 for about 30 more seconds.
21:52 Now we're down to our last 30.
21:54 Step, step, step, step,
22:00 step, good, doing great.
22:12 Ten more seconds with this pace.
22:21 Now slow down little more still,
22:24 real gentle, good.
22:32 Twenty more seconds.
22:43 And now we're down to seven,
22:46 six, five, four, three, two, one.
22:52 Good, all right.
22:54 We're gonna do this, put your heel onto the carpet.
22:57 You can, okay.
22:59 And we just gonna pull,
23:00 so you feel the pull on the back your leg.
23:02 We're just digging our heel in
23:04 and we're pulling, pulling.
23:06 You feel that in the back of your leg, good.
23:09 Okay, keep holding that steady.
23:12 We're gonna hold it, hold it,
23:15 hold it, hold it, hold it.
23:18 We're gonna hold it for ten more seconds.
23:21 One, two, three, four, five,
23:27 six, seven, eight, nine, ten.
23:31 And now we're gonna switch the other side.
23:33 Dig the heel in. Hold it tight.
23:41 Feel your hamstring which is in the back of your leg,
23:43 contracting you should do this.
23:49 Hold it. Fifteen more seconds.
23:59 Good, good, and five, four, three, two, one.
24:07 We'll sit forward, put your hands
24:09 on the outside of your knees
24:11 and push, push against your knees
24:14 as you try to spread your knees out.
24:17 Just hold it tight. Hold it.
24:21 Feel this little bit in your chest as well on your hips.
24:25 Push steady. Push, now hold it.
24:30 Twenty more seconds.
24:37 Now 15, 14,13, 12, 11,
24:42 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
24:52 Now hands on the inside of the knees
24:54 and squeeze your legs together as you are pushing out
24:57 the same time with your shoulders.
25:02 Hold that steady. Hold it. Hold it.
25:08 Forty five more seconds to feel this in your shoulders
25:13 and on the inside of your thighs.
25:19 And you gonna hold down 30 more seconds.
25:27 You're holding up great, Mom Ford,
25:28 just like you always do.
25:32 Twenty seconds,
25:37 15, 14, 13, 12, 11, 10, 9, 8, 7,
25:46 6, 5, 4, 3, 2, 1, good.
25:54 Okay. We're gonna crunch forward here.
25:57 Have your hands in your abs.
25:59 Okay, then lay back and then crunch and back
26:04 and crunch forward and back
26:08 and crunch forward and back
26:11 and crunch forward and back
26:14 and crunch and back, crunch and back,
26:20 crunch and back, crunch and back,
26:25 and crunch and back, crunch and back,
26:30 crunch back, crunch back,
26:35 crunch back, crunch back,
26:40 crunch back. Ten more.
26:45 Here is one and two and three
26:52 and four and five, six,
26:59 seven, eight, nine, ten.
27:06 All right. That's it Mom Ford.
27:08 You can go ahead and go. Thanks a lot.
27:13 There really is no reason why somebody can't exercise.
27:16 If you're in your 80s or your 90s,
27:19 see people have tremendous progress
27:21 in a very short period of time.
27:22 As you can see exercise can be modified
27:25 to fit your needs regardless of
27:27 if you're very restricting your movement
27:29 or whether you just getting up there in years
27:31 and having them moving around.
27:33 The greatest reason why people cannot move is inactivity.
27:37 The famous exercise guru,
27:38 Jack LaLanne was once asked,
27:40 have you added years to your life?
27:42 He said I don't know, but I've added life to my years.
27:44 Let's do it for the right reason.
27:46 Philippians 4:13 says,
27:47 "I can do all things through Christ who strengthens me."
27:50 God bless you, will see you next time.


Revised 2014-12-17