Participants: Dick Nunez, Rick Nunez, Andrew Hard
Series Code: BASA
Program Code: BASA000028
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00:01 The following program is designed to
00:03 demonstrate simple workouts that you 00:05 can use to improve your health. 00:06 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Cancer is still a terrifying word in our 00:16 society. Would you realize that exercise 00:18 can help you, it can help you in both the 00:20 prevention and in recovery, find out 00:22 how next on Body and Spirit aerobics. 00:52 Hello, I am Dick Nunez, Wellness Director of 00:55 the Black Hills, Health and Education Center 00:56 Welcome to Body and Spirit. In my crew is 00:59 Wellness Director of Black Hills. We've got 01:01 quite a few people come out who have 01:02 cancer. And, it is really sad to see 01:04 sometimes the hopelessness of 01:06 the situation or the fact that they 01:08 wait for a long time before they try 01:09 a wellness program. But the thing we do 01:12 see is by getting them into regular 01:13 exercise program. We see great 01:15 improvements, they get much stronger, they 01:17 feel better and actually gives them 01:19 a greater increase on life. And, also we 01:21 find that exercise is good for boosting 01:23 the immune system. An immune system 01:25 is the key to whether we get cancer or not. 01:27 So, we are gonna talk a little more about it 01:29 as we get into our program. I believe 01:30 we're ready to get started, helping me out today 01:32 will be Andrew Hard and my son Rick. 01:35 So, let's start out by getting a little 01:36 warm up in, and let's reach up, let's turn and 01:40 and reach, and turn and 01:42 reach and turn and reach and reach and 01:48 reach and reach, keep going, 01:54 let's go ten more each way 01:56 one, and two, and three, and four, and 02:09 five, six, seven, eight, nine, ten. 02:22 good. One of things I find is helpful for 02:25 a cancer is to get them stronger. 02:27 One of the good ways of doing upper body 02:29 wise is to hit the deck and do some 02:31 pushups, now pushups can be done off the 02:33 knees, can be done against the wall, 02:35 but the main thing you wanna do is 02:37 keep the elbows out, so when you come 02:39 forward keep your chest up and when you pushup 02:41 exhale as you pushup, inhale as you come down 02:44 keep a nice steady rhythm with your 02:47 pushing, okay, but our guys can just 02:49 do them regular, we are gonna do 20 of them 02:51 on my count, ready down, up, down, 02:57 up, down, that's three down, four down, 03:03 five down, six down, seven down, eight 03:10 down, nine down, ten down, eleven down, 03:17 twelve down, thirteen down, fourteen down, 03:23 fifteen down, sixteen down, seventeen 03:28 down, eighteen down, nineteen down, 03:33 twenty, that's a walk in the park. 03:36 Okay, you wanna get towel for us, please 03:38 Rick. Alright, we're going to do this to work 03:47 our back, our upper back let's pull up apart 03:49 and bring it up in a pull over type 03:52 manner and down inhale, exhale. 03:57 Inhale, exhale, and up and down, try and 04:04 push the shoulder blades out on the way down 04:06 and contract them together when you 04:09 go up, push them out and up push them out, and up 04:18 and out, up and out and up and 04:25 out, and up and out, up and out. Let's go ten more, 04:29 here's one, and two, three, four, five, 04:42 six, seven, eight, nine, and ten. 04:54 Bring them backup over to the side and 04:58 over and over, pull, good, good, over, 05:06 over, pull, ten more each way. 05:13 One, two, three, four, five, six, seven, 05:29 eight, nine, ten, good job, alright. 05:37 Go and take them all the way out for us, please 05:39 Rick. Start warming up for aerobics. 05:43 Put our foot out, we are gonna raise the 05:47 toe up and push down up down, up down, 05:53 up down, up ten more one, two, three, 06:01 four, five, six, seven, eight, nine, 06:11 ten, switch over. And up, we are doing here 06:17 is warming up the shin area, one of the 06:19 things that holds people back, in aerobic 06:21 training or to go out for a walking or 06:23 jogging program. The shin splints, we 06:25 wanna avoid that, we are doing this exercise 06:28 will be very helpful as we stimulate the 06:29 anterior tibialis, which is a muscle on the front 06:32 of the leg, now we are going to do five 06:34 more, one, two, three, four, five, okay 06:41 let's do the calf press up on the toe 06:43 and down, up down this one's essential 06:47 for the Achilles tendon, helps keep it nice 06:50 and flexible, 'cause you don't wanna 06:52 injury that along the way or you'll find 06:54 yourself into a surgical procedure 06:56 and a long recovery time. Eight, nine, 07:03 five more, one, two, three, four, five, 07:11 switch over, press up press up three, four, 07:18 five, ten more, one, two, three, four, 07:25 five, six, seven, eight, nine, ten. 07:33 Okay, good, let's start stepping and 07:36 start getting aerobics going, we'll start a 07:39 little bit slowly here, just to get the heart 07:41 going. Then we'll start picking up the pace 07:46 just a little bit, I wanna get those, 07:50 get the blood circulating, oxygenating 07:52 the body is an excellent way to help preventing 07:54 cancer. So, actually you'd be better off 07:57 get outside and do this but you know, it 08:00 good that we all have a program like this, 08:03 we can do it inside, because it's not always conducive 08:05 to go outside. We get down like 08:07 cold in some parts of the country or I am from 08:09 the Great North Western and it tends to rain 08:12 over there, back they had a group called 08:13 the rain runners, people who will be willing to 08:15 go out and brave the rain, I never 08:17 joined that group though. Okay, let's, we are 08:27 gonna start going high knee now, okay 08:53 back to regular, okay and high knee again, 09:22 okay and regular, fifteen more seconds, 09:51 okay, give me some jumping jacks, 09:53 go, good job, looking good. 10:02 Andrew, if you can straighten your arms out just 10:04 a little bit more, there you go, that's 10:06 better, good, good job, alright, 10:11 excellent, this is an old physical 10:14 education special, I'm sure we all did 10:17 these one time in our lives, 30 more 10:23 seconds, if you can't do these, I'm just 10:25 try and do a modified version of it or 10:27 just keep stepping in place. While we 10:29 do this, sometimes people would just 10:34 have to just try and use their hands or 10:37 just step out, one side or another. 10:44 Good, two, one, okay rest. Okay, let's 10:53 step out. Back together, while we 10:57 lunge out, make sure you do not let your 11:00 knee, go over your foot. Actually it will go 11:06 over your foot. Just don't let it go past your 11:08 foot, your knee should go right over your 11:10 foot, so it's a direct line down, don't 11:14 let it go past, otherwise then you 11:16 will be stressing the knee, good, 11:22 step out, back, together, out, back, 11:26 together, out, back, together, out, 11:30 back, together, out, back, together, out, 11:36 back, together, out, back, together, out, 11:41 back, together, out, back, together, out, 11:43 back, together, out, back, together, out, 11:51 back, together. Okay, one 11:53 more minute of jumping, Oh! 11:54 Jumping jacks go, good, excellent guys, 12:02 you're looking good. 30 seconds and 15, 12:42 ten, nine, eight, seven, six, five, 12:47 four, three, two, one, okay lets 12:52 step it out. You'll find with cancer, 13:11 if you put a cancer cell and a normal cell 13:14 on a Petri dish and put it in a corrupt 13:16 environment, but soon the cancer cell will 13:19 turn the normal cell into a cancer cell, 13:21 but if you put the cancer cell and the 13:25 normal cell into an ideal environment 13:27 in a Petri dish, the normal cell will 13:30 convert the cancer cell into a normal 13:33 cell and that's good news, okay 13:36 and when we exercise we get good 13:39 circulation and lots of oxygen through the 13:43 body, we help setup that environment 13:45 that will make our immune system strong 13:48 after we do a workout, the endorphin level is 13:52 increased, and we find ourselves enhanced to 13:56 immune response, also exercise helps 13:59 produce melatonin, which helps us rest 14:03 in the evening time, like you produce three times 14:05 as much, if you're get in a regular exercise 14:06 program. So we find that people who exercise 14:09 regular get much more effective rest 14:12 and rest is another key component 14:14 for having a strong healthy immune system, 14:18 those who have jobs they make them work 14:21 really long hours, or staggered hours 14:24 will tend to get a lot of the autoimmune disorders 14:27 that are so popular today putting fibromyalgia, 14:30 chronic fatigue syndrome, just a name a couple. 14:33 Hey, keep it up, okay, let's pick it up 14:43 a little bit, okay now slow down, okay pick it up, 15:18 slow down, pick it up, slow it down, okay 15:51 so a set of jump ropes, ready to go, go for 15:55 one minute there, 40 seconds 16:13 for those at home if this is too hard to get off 16:17 the ground, then just do it modified, where you don't 16:21 leave the ground and still get that arm 16:23 rotation in there, 'cause as you get more, 16:25 more muscles working, you find yourself burning 16:29 in more calories and by loosing body fat 16:33 we also help to prevent cancer, being obese 16:36 is definitely a risk factor when it comes to cancer 16:39 along with so many other diseases. Good, keep 16:50 going, okay, step it out, also really important 17:04 for cancer is get a lot of fresh fruits and 17:07 vegetables. American Cancer Society 17:09 recommends five to six servings of raw fruits 17:12 and vegetables everyday. That's raw fruits 17:14 and vegetables. Average American get's a serving 17:17 of raw fruits and vegetables once every 17:20 7 to 14 days, it's not near enough, 17:22 need to really be putting on those, putting down 17:25 those fresh fruits and vegetables and the harsh 17:28 reality is the statistics for cancer are continuing 17:31 to increase, we find that a person almost has a 17:35 50/50 chance of getting some type of cancer 17:38 in their life time. So getting in a good 17:41 preventive life style certainly will help us 17:44 especially when we look at all the refined foods 17:46 and environmental chemicals that we have 17:49 in our society today, we need to do the best 17:51 we can. Okay, keep it going, you find that 17:56 somebody who would have a typical 42 to 43 % 18:00 chance of having cancer and become a more active 18:03 vegetarian, drops down to 32 %, if you become 18:06 a total vegetarian you can drop it down 18:09 to between two and three percent. So you 18:12 can go from 42 down to 32 or you go from all the way 18:16 down to 2, it doesn't mean that being a total 18:19 vegetarian you may never have cancer, but your 18:21 chances have gone down drastically. 20 more seconds 18:33 here fellows. Okay, another set of jump ups, go, 19:00 do this for one more minute 45 seconds to go 19:17 35, 30, 25, 20, and 15 and 10, 9, 8, 7, 6, 5, 4 19:49 3, 2, 1, okay we're going to go side to side now. 20:12 Okay, let's stride it out, left right, left right 20:22 left right, left right left right, left right 20:30 left right, left right left right, left right 20:38 shorten it up, let's pick it up. 20:55 Okay, stride it out, shorten it up 21:23 stride it out, okay, step, 21:45 coming to the tail end of our aerobic training 22:02 50 more seconds of this phase 22:07 45, 40, 30, 20, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 22:52 step side to side, big steps, let me 23:17 back down, left right left right, left right 23:31 left right, left right left right, left right 23:38 left right, keep it up, big step, short step, big step, 24:21 And what you've been waiting for 24:22 start slowing it down, short steps 24:33 20 more seconds at this pace 24:42 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, step it out 24:52 nice and gentle, just a casual walk now 24:57 just finishing off the aerobics 24:59 letting the muscles help the heart cool down 25:03 it's never wise just to stop aerobics abruptly, 25:06 it puts a great strain on your heart. 25:09 So keep the muscles working, let the leg 25:12 muscles assist in circulating the blood 25:14 back through the body and we're down to our last 25:22 30 seconds fellows 20, and 10, 9, 8, 7, 6, 5, 4, 25:48 3, 2, 1, good put a foot back 25:53 stretch calf, stretch it, hold for 10, 1, 2, 3, 4, 26:07 5, 6, 7, 8, 9, 10, switch, let's put down 26:17 and hold, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, put the 26:31 foot out up on the heel, lean forward, keep 26:33 your chest up and the back leg lean into it and hold, 26:40 ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 26:52 good, switch over and hold, chest up, back leg bend 27:00 lean into it, 10 more seconds 1, 2, 3, 27:05 4, 5, 6, 7, 8, 9, 10, alright fellows, well done. 27:17 I know that cancer is a scary diagnosis for 27:19 anybody, but there is hope, if you 27:21 get into a regular exercise program, 27:23 start eating properly, get lots of fresh air 27:25 and a lot of water, get good rest, 27:28 most of all have that trust in God, because 27:31 he is the great healer. The natural program 27:34 that he prescribes is what he wants us to do, 27:36 but he wants us to do to glorify him 27:38 not ourselves. The Bible gives us lots 27:41 of promises and the one I always claim, Philippians 27:43 4:13, it says I can do all things through Christ 27:46 who strengthens me. God bless you, keep on 27:49 exercising, I look forward to seeing you next time. |
Revised 2014-12-17