Body and Spirit Aerobics

Senior Exercise

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Mrs. Ford


Series Code: BASA

Program Code: BASA000013

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
00:10 before beginning any exercise program.
00:14 If you think you're too old to get regular exercise
00:16 and guess again, there's so much you can do,
00:19 you wouldn't believe it.
00:20 Stay tune and find out how, next on Body & Spirit Aerobics.
00:52 Hello, I am Dick Nunez, Wellness Director
00:54 at the Black Hills Health and Education Center.
00:56 Welcome to Body & Spirit Aerobics.
00:59 Today we're gonna be doing a senior exercise program,
01:01 but little bit different.
01:03 Often times, we use chairs because we know
01:05 that seniors have trouble getting around,
01:06 or getting up and down,
01:08 but also there are lot of seniors out there,
01:10 they don't need chairs, they're just fine,
01:12 they can be very active and move around
01:14 and do all sorts of exercise.
01:16 In fact, we got such a person helping us out today.
01:18 So I believe we're ready to get started.
01:20 Helping me out today will be
01:21 the old friend of 3ABN, Mom Ford.
01:24 And we're gonna start our exercise.
01:26 Are you ready? Ready.
01:27 We're gonna have some fun, okay. Yes.
01:28 Let's loosen up, up and around.
01:39 Okay and let's go around the other way.
01:43 Nice big circles.
01:51 And two more times.
01:55 Okay, let's get the hands in a prayerful position
01:58 and we're gonna come up and back down,
02:02 and up, and down, and up, and down,
02:08 and up, and down, and up, and down,
02:14 ten more, one,
02:17 and two, and three,
02:22 four, five,
02:27 six, seven,
02:31 eight, nine, and ten.
02:37 Good job, okay.
02:39 Now we're gonna do is we're gonna stay right your feet,
02:41 your left foot is out in front of you there.
02:44 Okay, we're gonna reach out, grab our wrist,
02:47 now reach out with your right arm here
02:49 and grab it with your left wrist,
02:50 with your left hand, excuse me, pull back and then out,
02:54 it's like we're cutting wood.
02:57 You saw a lot of wood in your day.
02:59 No. No.
03:05 Now you can see what you missed down on.
03:07 I can start. Okay, that's good.
03:15 I once had a 87 year-old lady
03:17 come to the wellness program, and I said,
03:19 what do you come here for.
03:20 She said, I want a new lifestyle.
03:24 Five more times, one, and two, and three,
03:31 and four, five.
03:33 Now we're gonna switch around.
03:34 Put your right leg out in front.
03:36 Okay, we're gonna reach out with the left arm,
03:38 grab it with the right hand and pull and out,
03:42 pull and out, pull and out, pull and out,
03:46 pull and out, pull out,
03:50 pull out, pull and reach,
03:55 pull, seven, pull, eight, pull, nine, pull, ten more
04:03 One, two, three,
04:09 four, five,
04:13 six, seven, eight,
04:19 nine, ten, good.
04:22 All right, now we're gonna warm up for our aerobic part.
04:25 I want you to put your foot out,
04:29 okay, just put your left foot out.
04:30 What we're gonna do is,
04:32 we're gonna point our toe towards the ceiling
04:35 and press your foot back down, up and down,
04:39 up down, up down, up down, up down,
04:45 up down, up down,
04:49 up down, up down, up
04:54 there's ten, ten more.
04:56 One, two, three,
05:01 four, five,
05:05 six, seven, eight, nine, ten.
05:12 Switch over, okay, toe up down,
05:17 up two, up three, up four,
05:23 up five, up six, up seven,
05:28 up eight, nine, ten,
05:33 11, 12, eight more.
05:36 One, two, three, four, five,
05:44 six, seven, eight.
05:47 Okay, step back, right leg is up front,
05:52 put your right leg up front, put your left foot behind.
05:54 Here we're gonna push up on to the toe like this,
05:57 and then down, up and down, up down,
06:02 up down, up down,
06:06 up down, up down,
06:09 up down, up down, up, ten more.
06:16 One, two, three,
06:22 four, five,
06:25 six, seven, eight, nine, ten.
06:33 Good, switch.
06:36 Okay, push up on the toe and down,
06:39 up down, up down, up down, up down,
06:46 up down, up down, up down,
06:52 up, good, up, ten more.
06:56 One, two, three,
07:01 four, five,
07:04 six, seven, eight, nine, ten.
07:11 Okay, we need to start stepping.
07:14 It's like we're marking and marching along.
07:19 Good.
07:26 Mom Ford, walks four miles. We'll see if I can- -
07:29 Only if I have time. Only if you have time.
07:31 Well, half the mile will take you to do that.
07:33 Well, I don't go that fast.
07:35 I go two miles everyday
07:37 but that should take about 40 minutes.
07:41 Okay.
07:45 That's pretty good still though.
07:52 We're not gonna walk four miles,
07:53 but we're gonna put some--
07:56 some movement in here.
08:02 Walking is great exercise
08:04 especially in the great outdoors,
08:07 when you can get lots of sunshine and fresh air.
08:11 In some parts of the country, that becomes difficult,
08:15 that's why we do programs like these.
08:20 Although some programs I see filmed in Hawaii,
08:23 or you sitting in the colder, South Dakota,
08:29 I don't know if that's suppose to make me feel better or not.
08:31 Yeah, it does.
08:34 That they're in Hawaii, and I am not. Yeah.
08:41 Good, keep it up.
08:53 And keep stepping, we're gonna go for one more minute.
09:06 You're doing okay. Yeah.
09:07 This is a piece of cake for you.
09:10 I don't think it's cake.
09:14 That sounds too easy.
09:16 Okay.
09:24 Now we're down to 30 seconds.
09:33 And down to 20.
09:39 And 15.
09:44 Ten, nine, eight, seven, six,
09:49 five, four, three, two, one.
09:53 Hands on your hips, step out to your left,
09:57 then bring the foot over, and back to the right,
09:59 bring it over, left over, right, good,
10:04 left together, now right together,
10:09 left together, right together, good.
10:12 Left together, right, good, left, and right,
10:18 and left, and right, and left,
10:22 right, left, right,
10:26 left, right, left, right, left, right.
10:32 I think we're going faster.
10:33 We're going faster, we are.
10:37 Now you get the rhythm first of the movement.
10:41 Now we can pick it up a little bit.
10:44 But--we don't want to get too much like dancing.
10:48 No, we don't want to get like dancing.
10:55 Okay, now we're gonna take big steps,
10:58 big steps, big step, good.
11:07 I'm doing steps, or your little step.
11:16 That might be, but I have to worry
11:17 that your feet are gonna move faster than mine.
11:24 Good.
11:31 Good, get the steps big,
11:35 Twenty more seconds.
11:40 Fifteen.
11:48 Now we're down to five.
11:53 Now small steps again.
12:01 Good.
12:08 And we are going to do 45 more seconds there,
12:16 and we'll change action again.
12:24 Thirty seconds,
12:29 and 25.
12:35 Good.
12:39 Fifteen.
12:44 Ten, nine, eight, seven, six,
12:49 five, four, three, two, one, okay.
12:54 We're gonna step, we're gonna step real high,
12:57 okay let's go left leg, okay, right leg,
13:01 left, right, left, right,
13:06 left, right, left, right,
13:10 left, right, good, up,
13:14 way up, up, left, right,
13:19 left, right, left, right,
13:23 left, right, left, right,
13:27 left, right, left, right,
13:32 left, right, left, right,
13:37 left, right, good, Up.
13:44 Ten more seconds.
13:46 I am not a drum major.
13:48 You are not a drum-- Neither am I.
13:55 Okay, regular steps now, with the arms swinging into it.
14:01 That feels better? That feels better? Yes.
14:09 That's a little bit more like what you usually do.
14:11 You're picking those knees up are important
14:13 lot of people as they get older
14:15 lose that ability to lift their legs up.
14:19 Add that.
14:22 Well, you didn't have any trouble.
14:30 Okay, we're gonna put little shoulder action
14:32 in here in just a moment.
14:34 I know you enjoy doing that.
14:44 And in ten seconds, we're going to a transition,
14:47 we're gonna keep stepping,
14:49 got to keep those legs moving.
14:53 Now we're gonna put the arms out.
14:55 We're gonna do some large circles while we step.
15:04 And we have to work on coordination,
15:05 we got to turn and step at the same time.
15:12 Good.
15:16 Okay, let's go back the other way.
15:29 And back to the front again.
15:40 And back to the rear.
15:53 Okay, now we're gonna hold it tight.
15:56 Keep stepping on, I'm gonna stop when you stop.
16:03 There we're gonna hold for a minute.
16:06 Can you handle that, okay? Yes.
16:09 Am I mean, we have got two minutes to go. Oh no.
16:24 Okay, we got 30 seconds to go.
16:25 Now for those at home,
16:27 you need to put your arms down,
16:28 that's okay and get them back up as soon as you can.
16:44 How you're doing? I'm fine.
16:46 We are going for another one?
16:49 Thirty minutes. Thirty seconds, 30 minutes. Thirty seconds.
16:52 Thirty more seconds okay, Thirty more seconds.
17:00 Good job, you're doing great.
17:03 Now we're down to 20.
17:13 And now we're down to ten, nine, eight,
17:16 seven, six, five, four, three, two, one.
17:24 Great, drop the arms down,
17:25 but keep stepping, keep stepping.
17:31 Another ten you see there you wanna stop and rest.
17:34 After a job well done, but we got to keep going.
17:39 We're looking for that finish line still.
17:42 Still couple of minutes down the road there.
17:52 Okay, it's time to switch and we're gonna go
17:55 high knee again up, right leg.
17:58 I have to watch for a while,
17:59 Okay, I'm only teasing.
18:03 Left leg, right leg, left, right, left, right, left,
18:11 right, left, right, left, right, left, right, left,
18:19 right, left, right, left, right, left, right. good.
18:28 Twenty five more seconds.
18:38 Now 15.
18:55 Okay and step. Your arms swinging.
19:04 We're just about ready to go into our cool down time.
19:08 That's always a nice time in for--
19:09 I'm ready. You're ready for that? Aha, aha.
19:11 Okay, we will start that, 40 seconds,
19:14 All right.
19:19 Doing great though. Thank you.
19:21 We're almost there.
19:25 Thirty seconds.
19:34 And down to 20.
19:44 And ten, nine, eight, seven, six, five,
19:49 four, three, two, one. Okay slow it down
19:54 nice gentle walk now.
19:57 Now we're just going through a stroll in the woods.
20:05 We want to let our legs help our heart slowdown.
20:15 Now we're just off for a nice after church stroll here.
20:25 Okay, 30 more seconds to this.
20:28 Then we'll get into little stretching.
20:34 And 20 seconds.
20:44 Ten, nine, eight, seven, six, five,
20:51 four, three, two, one.
20:55 Okay, put the foot back,
20:57 press your heel to the ground.
20:59 Just hold that.
21:01 Stretching the calf area,
21:04 good.
21:09 ten more seconds, one, two, three, four, five,
21:15 six, seven, eight, nine, ten.
21:20 Switch,
21:22 Press foot to the ground.
21:25 Hold that.
21:31 Ten more seconds, one, two, three, four, five,
21:37 six, seven, eight, nine, ten.
21:42 Okay, put your leg out, up on your heel.
21:46 Okay, we're gonna lean forward into it. Okay.
21:50 And up on your heel now, well there you go
21:52 and lean forward
21:54 so that you feel the stretch back here.
21:58 Things are jumping around. Yeah, how about that.
22:02 Ten more seconds, one, two, three, four, five,
22:08 six, seven, eight, nine, ten.
22:13 Switch, hold.
22:23 Ten more seconds, one, two, three, four, five,
22:30 six, seven, eight, nine, ten.
22:34 Step up to the side,
22:37 stretch inside your thigh and hold that.
22:45 Ten seconds,
22:47 one, two, three, four, five, six, seven, eight, nine, ten.
22:56 Shift to the other side, okay.
23:05 Stay back for ten more seconds,
23:07 one, two, three, four, five, six, seven, eight, nine, ten.
23:17 Good, okay, let's shrug the shoulders around.
23:22 Nice and slow, around, around, good.
23:34 For five more one, two, three, four, five.
23:44 Now the other way, up and around,
23:48 way up and around.
23:58 And ten more, one, two, three, four, five,
24:06 six, seven, eight, nine, ten.
24:13 Let's turn our head to the side.
24:16 Now look the other way,
24:19 and turn, and turn, and turn, and turn.
24:27 Now let's look at the ceiling,
24:30 and down to the floor,
24:32 up to the ceiling, down to the floor.
24:36 And up and down, and now hands behind the back,
24:41 contract your abdomen, bend over the waist
24:44 and then up and then back, contract
24:49 over, up and back, contract,
24:55 over, up and back, contract
25:01 over, up and back, contract,
25:07 over, up and back, contract,
25:12 over, up and back, contract,
25:18 over, up and back, contract,
25:23 over, up and back, contract,
25:28 over, up and back, contract,
25:33 over, up, ten more contract,
25:38 over, up, it's one, contract
25:43 over, up, it's two, contract,
25:48 over, up, three, contract,
25:53 over, up, four, contract,
25:58 over, up, five, contract,
26:02 over, up, six, contract,
26:07 over, up, seven, contract,
26:11 over, up, eight, contract,
26:15 over, up, nine, one more, contract,
26:21 over, up, and ten.
26:23 All right let's turn in the trunk
26:27 and turn, and turn,
26:33 and turn, turn, and turn,
26:40 five more each way.
26:42 Turn and turn there is one,
26:50 and two, and three,
26:58 and four, and five.
27:04 All right well done, thank you so much.
27:09 Just because your years are advancing,
27:11 it doesn't mean you have to give up
27:12 on so many things you love to do.
27:14 You should be able to enjoy life to the fullest,
27:16 go golf, go for a walk, play with your grandchildren.
27:20 Go for a, go for a nice hike in the woods,
27:22 whatever you want to do,
27:24 if you just get in to regular exercise program,
27:25 people have been amazed
27:27 at how fast they can turn it around.
27:29 Even if you're in 70's, 80's or yes even in your 90's.
27:33 If you still have movement, you can still improve.
27:36 God has made us that way.
27:38 We wanna do it for the right reason.
27:40 We wanna glorify God with our bodies at all times,
27:42 no matter what age we are.
27:44 But do it for the right reason
27:45 Philippians 4:13 says, "I can do all things
27:48 through Christ who strengthens me."
27:50 God bless you, keep exercising
27:52 and I hope to see you next time.


Revised 2014-12-17