Participants: Dick Nunez (Host), Janet Nelson
Series Code: BASA
Program Code: BASA000039
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Often times, seniors think 00:16 they really can get off and exercise. 00:18 Nothing can be further from the truth. 00:20 Just when they needed the most, 00:22 most aren't doing it. 00:23 But we have a program just for seniors 00:26 next on Body & Spirit Aerobics. 00:56 Hello, I'm Dick Nunez, 00:57 Wellness Director of the Black Hills 00:58 Health and Education Center. 01:00 Welcome to Body & Spirit Aerobics. 01:02 During my career I worked with a lot of senior citizens. 01:05 And now more are starting to pick up the word 01:07 that they should start exercising, 01:09 but still not enough. 01:10 Only 10% of those 65 and over 01:13 are in a regular exercise program. 01:15 And sadly by the age of 75, two thirds of all women, 01:18 and one third of all men can no longer put 10 pounds 01:21 over their head which makes impossible for them 01:23 to carry their own groceries 01:24 or even lift up their grandchild. 01:26 And unfortunately many of them end up in nursing homes 01:29 because they can't take care of themselves anymore. 01:31 We have a simple exercise program, 01:33 has helped many people. 01:34 In fact I've gotten calls from all over the world 01:36 from people who've said, "I didn't exercise at all. 01:39 Then I saw your show, 01:40 and saw that you could do workout 01:42 very simply by sitting in a chair or whatever it is 01:45 and found that I could workout and it's changed my life." 01:48 So we're gonna do that just now 01:49 and helping me out will be Janet Nelson. 01:52 Come on now, Janet. 01:55 Okay, let's go and have a seat. 01:59 Many people are surprised 02:00 when they turn into Body & Spirit 02:02 and Body & Spirit Aerobics 02:03 and they see they were sitting in chairs. 02:05 But then they realized wow, 02:07 that's look like a program I can actually do. 02:09 We have to realize that not everybody sitting at home 02:12 is a 20-year-old swimsuit model. 02:14 Many people are having trouble just getting around. 02:16 And when they see it, they can actually do 02:17 an exercise program sitting in the comfortable chair. 02:20 They say, "Wow, I can do that." 02:22 And as they start doing it, 02:23 it opens up a whole new life for them again 02:25 to the point where they're able to start doing 02:27 the regular Body & Spirit and Body & Spirit Aerobics 02:30 without any problem. 02:31 So instead of just sitting here 02:32 in a chair talking about Janet, 02:34 I guess we better start doing something. 02:35 So let's do so, we're gonna start by working our chest. 02:38 Pushing out, drawing back, pushing out. 02:41 Range of motion is very important for senior citizens. 02:44 Actually it's important for everybody. 02:46 We're starting out with just some real basic movements 02:49 will be very helpful to allowing us 02:51 to get a good overall workout. And press out and back. 02:56 Press out and back. And press, back. 03:01 Janet told me that I could inform everybody 03:04 that she is almost a senior citizen. 03:06 She will be one next year. 03:09 And she also shared with me 03:11 that her husband is already qualified for that status. 03:15 Okay and press out and back. 03:18 And press out and back. 03:20 Press out and back, and press. 03:24 Let's do it five more times. 03:26 Press way out and way out 03:30 and way out, two more times, and out and out. 03:36 Now put the hands behind your head 03:38 and push your elbows back. 03:40 Janet, you are actually feeling some big issues 03:42 because mom Ford has helped me do this programs 03:45 for quite a few years now. 03:50 Okay, and cross the arms. 03:54 So we'll see how you do taking her place. 03:57 Big shoes to fill. Okay and back. 04:03 Mom Ford always make sure that Body & Spirit Aerobics 04:07 didn't get too dancy. 04:12 Okay, let's cross the arms again. 04:19 Now we're gonna work the upper back. 04:20 Reach up, gonna pull down, around and down. 04:25 Put it back up, pull, down around and down. 04:29 There you go, back up. 04:31 So you're driving the elbows down into the side. 04:33 Reach all the way up, down. 04:37 For some this is gonna difficult breathing 04:39 to even get their arms over their head. 04:41 Work on that and you'll find, 04:43 you'll get a lot more mobility. 04:47 If you stop doing full range of motion that is a danger. 04:51 You'll start loosing the mobility 04:53 and that's something we don't want. 04:56 And sadly so many people are in nursing homes 04:59 in assisted living programs not because of the fact 05:04 that they are mentally gone, 05:06 but they're physically cannot take care 05:07 of themselves anymore. 05:09 One time Janet, I was asked to do 05:11 an interview on a television station 05:13 and came on right after somebody was doing hospice. 05:17 Talking about hospice care. 05:18 And then the person comes on and says, 05:20 "Then what's your motivation, sir?" 05:22 And I said, "To keep people out of hospice." 05:24 Not that I don't think hospice is a great program 05:26 because it is. 05:27 But I'd like to see people be healthy and vibrant 05:30 and they need a terminal healthcare. 05:35 Okay and pull, and pull. Let's do about three more. 05:42 And pull and pull one more time, and pull. 05:48 Okay, now we're gonna stretch out, 05:49 bring one arm up, grab the elbow 05:51 and pull it over. 05:54 Hold the stretch for about 10 seconds. 05:57 Flexibility is also a key component. 05:59 Fitness has broken down into three areas, 06:01 strength, flexibility, 06:03 and cardiovascular conditioning. 06:04 You want to have all three aspects 06:07 of total physical fitness. 06:08 Okay, let's go the other side now. 06:14 And even though somebody can do a lot of exercise, 06:16 often times he can't stretch. 06:18 And by just getting in there and stretching, 06:20 you'll find that you'll start making improvements. 06:22 And you'll be able to start moving more. 06:26 All right, now we're gonna go a shoulder press motion. 06:29 Now push up and push up. 06:33 If you want to use light weights, you can. 06:36 Press up, press up, press up. 06:42 Since we are sitting in chairs, 06:44 we only get to do about it 06:45 10 minute of aerobic work today, 06:48 because for seniors even that amount of time 06:51 is gonna be difficult. 06:53 So we're gonna spend a little time 06:54 working other aspects of the body 06:56 in order to give us 06:58 a good balanced exercise program. 07:02 Now if you need to stop and rest for a moment at home, 07:04 because even just lifting your own arm weight 07:07 over head can start to get difficult 07:09 if you're senior citizen. 07:12 So Janet is almost senior citizen. 07:14 You're doing okay? All right. 07:17 Well must be my arms are a lot heavier 07:19 than yours or something, 07:20 because I'm starting to feel it. 07:24 Okay, we're gonna do 10 more. 07:27 And there's two, and three, and four, 07:33 press it up, press it up 07:37 and press, and press, two more times. 07:42 Up and last one, up, good. 07:46 All right, bring the arm across the body and stretch. 07:51 I personally trained Janet as well. 07:54 And you've gone lot stronger 07:55 since you've started that, haven't you? 07:57 And it's also I believe helped your posture. 08:00 One of the reason why I want to get Janet 08:02 into posture or into training, 08:03 because she had some postural problems 08:05 with the upper thoracic region. 08:06 And we're still working out, but its gotten lot better. 08:12 Okay and switch the other side and pull. 08:18 But I know you've more than doubled your strength 08:21 in a very short period of time. 08:22 And during that time getting so much stronger, 08:25 you haven't really bulk out. 08:27 But a lot of women think that will happen 08:28 if you started to lift, and it just doesn't. 08:32 But the reality is you can do lot more things 08:34 than you could before. 08:35 Okay, now we're gonna do a curl motion. 08:38 Bring your arms down. 08:39 Curl them up and down and up and down 08:43 and up and down and up. 08:46 Flex the muscles act like you're curling away. 08:51 Act like you got those 15 pounders 08:53 in your hand, Janet. 08:55 This is a lot easier. This is a lot easier. 09:00 Well, I'll get you next time, we train again. 09:05 Flex the muscles and flex and flex. 09:10 We're gonna modify here in just a moment. 09:13 Flex up, and up, and up, and up. 09:20 Now bring the arms up like this, and now reach out. 09:23 And flex from this position. 09:28 Little bit like the marvelous bicep curl there. 09:32 So you should be well familiar with these movements. 09:37 All right and let's go ten more repetitions that way. 09:40 There's one and two, flex the biceps each time. 09:44 Three, four, and five, six, 09:52 seven, eight, two more times, nine, and ten, 09:58 hold that position now. 09:59 Now turn the wrist so we're doing 10:02 like the tricep press and push out. 10:06 And push out. 10:08 We're reversing it down instead of curling it up. 10:10 We're extending it out. 10:12 The antagonistic muscle of the biceps is a triceps. 10:16 So when the biceps are flexed, 10:18 the triceps are extended and vice versa. 10:22 Any time you want total joint strength, 10:24 you need to have both aspects of the muscle developed. 10:27 If one muscle is developed and the other isn't 10:29 and you still gonna have a compromise joint. 10:34 Okay, push out, push out. 10:38 Let's go ten more repetitions. 10:40 And two and three and four, five, 10:47 six, and seven, three more times, 10:51 eight, nine, ten. 10:55 Now bring the elbows into the side, Janet. 10:56 Now we're gonna push down 10:58 and push down and press and press. 11:05 Pump those arms up, Janet. 11:07 Press down and push and push and press 11:13 and press and press ten more times. 11:17 There's one and push. Flex your triceps. 11:21 There's four and five and six, seven, 11:28 press it eight and nine and ten and shake it out. 11:35 And good, all right. 11:37 We're ready to start some movement of our legs. 11:40 We're gonna start by putting one leg out straight 11:42 and just raising it up and down. 11:45 We're just gonna warm the legs up by doing this. 11:51 And we're not gonna leave the chair, 11:53 but we'll still gonna try and give ourselves 11:55 a good aerobic workout. 12:01 And four more. 12:05 Okay, switch. 12:07 Now raise your leg up twenty times. 12:09 So just loosening up the knee, getting your legs moving. 12:13 Letting our body know 12:14 we're gonna be doing something here momentarily. 12:25 Now for those at home if you don't need to sit in a chair, 12:28 you can get up and do this. 12:30 Okay, we're gonna start stepping in our chair. 12:39 Nice and gentle. 12:44 This will get the hip flexures little bit tired. 12:47 Try and do this in a seated position. 12:50 And we'll try not to get too complicate 12:51 as we go through the motions. 12:53 First of all because I'm not that coordinated. 12:56 Second of all a lot of people at home are either. 12:59 So we try and keep it fairly simple. 13:01 So you won't feel like you'll get lost in the shuffle 13:04 as we go through it. 13:05 And really just doing the rhythmic activity 13:08 like we're doing right now 13:10 will be adequate for a lot of you. 13:13 But you can't get monotonous 13:14 just doing the same simple thing over and over again. 13:23 I'd like to tell the story, Janet of the 86-year-old woman 13:27 that came out to our program 13:29 and there were some 50-year-old women 13:31 having the pushup contest. 13:33 And the best one did about 10 and this old lady, 13:36 86-year-old lady who has already 13:38 stooped over a little bit wanted to know 13:40 if she could do some of the pushups 13:41 and try the contest. 13:43 And they kind of laughed and sure they said, 13:44 true sweetie, go ahead. 13:46 She got down and wrapped off 18 13:49 military style pushups 13:51 to the shock of the women watching her and they said, 13:53 "How in the world did you do that?" 13:55 And she said, "Well, I've been doing Body & Spirit 13:57 for five years now. 13:59 I started by doing pushups against the wall 14:01 and then I got, so I can get on the floor 14:03 and doing off my knees. 14:04 And now I can do them regular military style." 14:07 And she goes, "I had a bad day, 14:09 I usually do 20 of them." 14:11 Okay, now we're gonna put the legs out 14:13 and moving back and forth that way. 14:16 Out and out and out. 14:23 Little bit like doing that Russian dance 14:25 although they are not sitting in chairs 14:26 while they do it. Right. 14:27 Always been impressed by that maneuver. 14:30 I've never tried it before, 14:32 but I'm sure we might be able to get. 14:35 That's real squats. 14:37 Yeah, I've to see if I get one of the staff 14:40 at the Black hills to try that, but it won't be me. 14:45 And while you're doing this, you will probably feel 14:46 in your abdomen a little bit. 14:52 It's encouraging, you reach your leg out 14:55 like extending the knee and drawing it back. 14:57 So you're getting both an extension and leg curl 15:00 type action at the same time. 15:05 Now it's getting that rhythmic activity 15:07 of a major muscle group bring the legs. 15:11 Now if you have to do this slower, that's okay. 15:13 If you can't quite keep up with us, 15:15 that's understandable. 15:16 Just do them at your own pace. 15:19 Also for you at home, if you have to totally stop, 15:23 that's okay as well. 15:25 I always try and remind people 15:27 that even if you just do 15:28 a few minutes of aerobic exercise, 15:30 take a rest period and then do a few more minutes 15:33 and take a rest period 15:34 and do a few more minutes, that's fine. 15:37 You'll get, so you can go longer without stopping. 15:40 So if you just start with two minutes now 15:43 and then you workup to three, four, and five minutes. 15:46 The great thing about exercise is progressive 15:48 and you always have another day. 15:50 But you don't wanna go too hard, because if you do, 15:53 you might put yourself or set yourself back. 15:56 So you better off just to keep a nice 15:58 even pace as you go through the programs 16:01 and allow yourself the ability to progress. 16:05 Okay, let's go back to our original move. 16:13 Okay, we're gonna try to get a little hip flexibility 16:16 as we do this. 16:17 So we're gonna step out 16:21 and back and forth that way, good. 16:23 Step to the side. 16:32 Janet, how long you've been working out now? 16:34 About two years. About three years, okay. 16:36 Two, two years. Two, okay. 16:41 And you find out about working out 16:43 by originally coming to the wellness programs. 16:45 That's right. Several years ago. 16:47 Now were you surprise when somebody said 16:49 you're gonna pump weights while you were there? 16:50 Yeah. And how do you like it? 16:55 Um, sometimes I really enjoy it. 16:58 Sometimes I don't. 16:59 Now that's a brutally and honest answer 17:02 especially since I'm the trainer. 17:04 Right, but I know that I really need to do it 17:05 and it's good for me 17:06 Okay, so you always feel good when it's over then. 17:09 Yeah, I always feel good when it's over. 17:11 Okay, now here's the million dollar question, 17:15 do you look forward to it? Mostly. 17:18 Okay. Some days not. 17:19 Okay, let's go back to the front and step. 17:30 We have a doctor that Janet knows 17:32 of out of our wellness center who hadn't worked out 17:34 before in his life until he was 71 years old. 17:38 Could only do two pushups and no pull ups, 17:42 and he could do about 60 pounds on the pull down 17:45 and about 110 pounds on leg press. 17:48 Now he's 74 and he can-- she has done 20 pull ups, 17:51 80 pushups, 510 pounds on leg press, 17:56 200 pounds on the pull down, and Janet, I can assure you 17:59 I'm telling you truth because she has seen him in action. 18:02 In fact I bring him to orientations 18:05 of our wellness programs. 18:06 Then he gets down and does one pushups 18:08 for the incoming guest to encourage them 18:10 that they can do it. 18:11 Okay, let's step back out again. 18:18 So you're starting to feel it yet or you're doing okay? 18:20 I am feeling it. 18:21 All right, that's what we're hoping up here. 18:25 You're my guinea pig. 18:30 Movement is exercise, 18:31 so we want to keep those legs going 18:34 because as we do that, we'll get the good aerobic work. 18:36 Remember, all muscles have their own aerobic, 18:39 anaerobic system. 18:40 A lot of programs try and implement 18:42 both resistance exercise with aerobic exercise 18:47 in a soccer training type fashion. 18:49 But that's not gonna give you the best of you they want. 18:51 You're better off to do your aerobics 18:53 and then do your anaerobics or vice versa. 18:56 You'll find yourself getting a lot better workout. 18:59 And there're various types of exercise. 19:02 We have the isometric type exercise 19:04 which is resistance where there is no movement. 19:07 And then you have it's called isokinetic 19:09 which is resistance through a range of motion. 19:12 And that would be doing like hydraulic exercise equipment. 19:15 Those two are very effective for rehabilitation 19:18 and the final type is isotonic 19:19 which would be weight training. 19:22 Weight training is resistance through a range of motion 19:24 where the speed is in control. 19:25 And that's when it's gonna give you the most development. 19:28 And that's a kind of exercise equipment 19:30 we use on Janet, isotonic. 19:33 And a lot of people are encouraging women 19:34 to only do isokinetic, and that's unfortunate 19:37 because it's not gonna allow the women 19:39 to get to the full benefit that they really are looking 19:42 to get by resistance training. 19:44 And of course if we're gonna spend the time doing workouts. 19:47 It would be nice to maximize your benefit. 19:50 And Janet that's the beauty of program, 19:52 because how much time does it take you to lift weights? 19:55 Fifteen minutes. 19:56 Fifteen minutes, yeah, 15 minutes 19:58 and that's all that the doctor spends. 20:00 I wouldn't do it if it's longer. 20:01 Okay, let's go back to the front. 20:03 Step in place. 20:06 Someone told me I have to workout an hour. 20:08 I bet I wouldn't do it. 20:09 Well, that's what a lot of people think they have to do. 20:12 They think they've to do an hour or two a day 20:14 in order to get any benefit, and I tell them, 20:16 look I've done everything from seven days a week 20:18 to four hours a day to just three times 20:20 a week for 15 minutes. 20:22 Then I get much more benefit just doing the three times 20:25 for 15 minutes than I ever did the seven days a week 20:27 for four hours a day. 20:29 Of course I hung with a little different crowd back then. 20:32 Hung out with some world record holders 20:34 in power lifting and pro bodybuilders 20:36 and even with Arnold Schwarzenegger himself 20:39 back when he wasn't the governor 20:42 and back then he lifted weights in. 20:44 As we get a new generations of people they might gonna 20:47 remember the fact that one time he was a bodybuilder. 20:51 They're gonna think all he was an actor 20:53 and then a governor much on the same vein 20:57 as Roland Reagan, another former governor 20:59 of California or is it California, 21:01 but no one say that right now. 21:06 Okay, step out to the side, and step, and step, step, 21:11 step, step, step, step, good, step. 21:19 I remember a famous story Janet about a 93-year-old 21:23 woman in Europe who was jogging past a nursing home 21:27 and a police stopped to try and arrest her 21:29 to take her back at nursing home. 21:31 She tried to convince them that she indeed was a jogger. 21:34 And they did not believe her at first. 21:36 But after they jogged with her for a little while, 21:38 they realized she was telling the truth. 21:41 And then we have our old friend Jacquelyn 21:43 who is really the pioneer of all this. 21:46 You turn on some of the classic television station, 21:49 you might even find a Jacqueline program 21:51 from back in his youth. 21:53 Back then when he was doing back in the 50s and 60s 21:56 and the thing I like about Jack's program 21:58 is he would then stop during the exercise and sit down, 22:01 look right into the camera and tell people unless 22:04 you have a good walk with your maker, 22:05 you never have total health. 22:07 So it isn't just about the physical work, 22:09 it's also about the spiritual work. 22:11 But I remember laughing while I watch my mother 22:13 do that back when I was just a little boy. 22:15 And she would go through these exercise programs. 22:18 And you must have like him, I know you're dog lover, 22:20 and he always have his dog out there, okay. 22:24 Of course you were back in England during that time. 22:25 So you may never seen him before, 22:27 but you heard of him. 22:29 Yeah, I know Jack is in his 90s now 22:32 and on his 90th birthday, 22:34 he actually did a 26 mile underwater swim 22:36 using air tanks and a writer for sports illustrated, 22:41 he said, "If I lived to be 90, I need air tanks too 22:43 but not for swimming." 22:44 So very impressive feat, and Jack is still selling 22:48 his Jacqueline juicer and he is a-- 22:52 will still duet with himself. 22:56 From fifty years apart, where he sings this old song, 22:59 God be with you until we meet again. 23:02 And the sad thing is somebody wrote in two letters 23:04 that the editor to sports illustrate, 23:06 saying I'd rather die at the age of 70 23:10 than live to be 100 and live like Jacqueline. 23:13 But the thing that people don't realize 23:15 is when you change your lifestyle, 23:17 you feel so much better. 23:19 You don't want to go back to the old way. 23:23 And I'm sure that Jack doesn't regret the changes he's made, 23:28 because really what it all comes down 23:30 to is quality of life. 23:31 In the Boston Hebrew Rehabilitative Center 23:33 found there by having people exercise on a regular basis 23:37 that after just a two month time period, 23:42 the average increase in strength was three fold, 23:45 and that means people were getting 23:46 out off their wheel chairs. 23:48 Getting rid of their walkers, getting rid off their canes, 23:50 and in some cases were able to walk out 23:51 of the nursing home because now 23:53 they can take care of themselves. 23:54 So Janet, slow it down. 23:57 We've had a good aerobic work. 23:58 I know I'm starting to have perspire a little bit. 24:00 Yeah, it's amazing. It is amazing. 24:02 So you tell people all the times like look 24:04 you still get good work out even if all you can do 24:07 is sit in a chair as long as you keep moving. 24:10 You can even do this while working in your office. 24:12 So I'll go what you're doing? 24:14 Working out. 24:18 So that's why I go back to the thing if people say 24:21 I can't exercise, usually they're making 24:23 an excuse for themselves. 24:25 And so we even have programs on Body & Spirit 24:28 and Body & Spirit Aerobics. 24:29 There we do for people who can't even move their legs. 24:33 So those programs have been very helpful 24:36 for a lot of people because you're not gonna 24:38 find those any place else. 24:39 We try and accommodate everybody. 24:42 From those who are very, very fit, 24:43 to those who can't move very well. 24:46 We're down to our last ten seconds. 24:48 Winding down to stop. And down to five more seconds. 24:54 Okay, Janet, you're doing a good job winding down. 24:56 You look like you're winding down. 24:57 Okay, good. 24:59 Now we're gonna do is we're gonna put our hands 25:02 on our abdomen and we're gonna blow out 25:04 and cross forward and then we're gonna push back. 25:07 Blow out and then back. Blow out and back. 25:13 Now this is a very simple movement. 25:15 But it still working those abdominal muscles 25:18 very important for overall physical health. 25:22 You want your abdomen, and your lower back strong. 25:26 Squeeze it in and squeeze and squeeze. 25:33 Blot as you come forward that will help you to contract 25:36 your abdomen more fully and squeeze, 25:40 and squeeze and squeeze 25:45 and squeeze, blow out and squeeze. 25:51 Let's go ten more, and there's two and three 25:58 and four, five, and six, seven, 26:06 and eight and nine and ten. 26:10 Okay, let's turn to the side. 26:12 You can use the chair as to help 26:15 to get you to stretch a little more. 26:19 Hold that. 26:23 All right, let's go the other way now, stretch. 26:34 Okay, let's bring our leg over and pull. 26:39 Let's pull it too so it comes to the side. 26:41 So you're feeling the stretch down in the gluteal area. 26:44 Feeling that. 26:49 Okay, let's go the other way now. 26:50 Well, Janet, you've done a great job. 26:56 Thank you. 26:57 Mom Ford would be proud of you. 27:01 I feel like that kind of workout. 27:02 Okay, good, all right, thanks a lot Janet. 27:08 There's another saying I use at our wellness center 27:10 all the time and that is 27:12 when you feel strong, you feel young. 27:14 When you feel weak, you feel old. 27:17 When it's hard to get out of a chair, 27:18 hard to get out of a bed, 27:20 we never be gonna feel well. 27:22 But when you can bounce out of bed, 27:23 spin right out of a chair, you feel young again. 27:26 And that's what you want. 27:27 If you want you to enjoy the part of your life 27:29 and realize that you can get 27:31 into a good exercise program. 27:33 We also want you to focus on doing it for the right reason. 27:35 Not for a selfish glory or vanity. 27:38 I want you to do it because you wanna glorify 27:40 God with your body. 27:41 The scripture we use on Body & Spirit all the time 27:43 is Philippians 4:13 which states, 27:46 "I can do all things through Christ which strengthen me." 27:50 God bless you. 27:51 We look forward to see you again 27:52 next time on Body & Spirit Aerobics. |
Revised 2014-12-17