Participants: Dick Nunez (Host), Janet Nelson and Cindy Hanson
Series Code: BASA
Program Code: BASA000041
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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 Fibromyalgia stops many people cold in their tracks 00:18 and they really give up because they think there 00:19 is no hope. But, there is, find out more next on 00:23 Body and Spirit Aerobics. 00:51 Hello I'm Dick Nunez, Wellness Director of the 00:53 Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit Aerobics. 00:57 In our society today we're being plagued by a lot of 01:00 disorders that are classified as autoimmune. 01:03 One of the once we know most is Fibromyalgia 01:05 which causes a lot of pain in the people that suffer it. 01:08 The realty of the Fibromyalgia is there are 01:10 things we can do about it. Because it's definitely 01:13 lifestyle related and people who think they 01:15 have no hope at all have found a new life in just a 01:18 short period of time of changing their lifestyle, 01:21 getting into regular exercise and watching 01:23 what they're eating. We are gonna talk more 01:25 about it as we get into our program helping me out 01:27 today will be Janet and Cindy. 01:33 Hopefully Janet and Cindy are not suffering 01:34 from fibromyalgia, but they are certainly in the 01:37 age category and the gender, we often times 01:40 see it more in women then men but a man can 01:41 still get it also. So, we're gonna start with an easy 01:44 exercise program because people with fibromyalgia 01:47 can't really go that hard or they're gonna exasperate 01:50 the pain they're already experiencing. 01:52 So, we're gonna start by just easily warming up, 01:55 loosening up the shoulders. And you're gonna have to 01:58 take this at your own pace. Because if you push 02:01 too hard while it would make some people just a 02:04 little bit sore will make you extremely sore and 02:07 can be very discouraging. So, any time you feel like 02:10 you need to stop even if it's something as simple 02:12 as doing the arm circles then do so. 02:16 Come up and around the other way. 02:19 This fibromyalgia is definitely progressive as 02:21 far as bringing it back around so you are feeling 02:25 better. Just go a couple more. Okay, now we're 02:32 gonna start by doing a little chest exercise and 02:34 we're gonna stay mainly with range of motion 02:36 because that's all you're really going to be looking 02:38 forward first not really putting a lot of resistance 02:40 to yourself. So, we're gonna reach out like this. 02:43 We're gonna come across in front like we are 02:44 hugging a barrel. So, we are keeping elbows at 02:48 same bend and we come into the center and we 02:50 squeeze the fists, we reach back, come together 02:54 and squeeze, reach back, each time we go back, 02:58 try and feel it stretching your chest. 03:00 And then squeeze it in at the middle. 03:02 Squeeze it in, squeeze it in. You ladies keep going, 03:06 I'm gonna come back and check form. 03:08 Okay, looks good, squeeze hug that barrel. 03:13 Okay squeeze it in, very good keep going. 03:18 This is focusing on the Pectoralis major muscles 03:20 as your chest. So, we're gonna take it step by step 03:24 throughout the body. We're gonna work some 03:26 of the major muscle areas and then we are gonna get 03:28 into some aerobic exercise we'll probably do 03:30 about 10 minutes of it. Because again somebody 03:33 with fibromyalgia they're, they're easily stimulated 03:37 and we don't want to overstimulate. 03:40 Okay, let's get about five more in there. 03:42 Squeeze it in, reach way back stretch, squeeze it in 03:47 and back, and squeeze, reach back, and squeeze, 03:53 and back, and squeeze, and back, and squeeze it in 03:58 one more time. Now, bring your hands up over 04:01 the top. Push your elbows back and feel it stretch 04:06 through your chest. Stretching is also very 04:10 good for people with fibromyalgia, because it 04:13 is not putting a lot of stress on the muscles. 04:16 Okay, reach across, give yourself a hug. 04:19 Exercise is broken down into two components, 04:22 which is the positive contraction of exercise 04:25 and the negative contraction and the one 04:27 you really wanna be careful about is the 04:29 negative contraction. Hold your hands by the 04:31 head push back. Since we're not using weights 04:34 here, we're just using our own body, but if we're 04:38 using any time of resistance exercise if you 04:41 are going to be focusing on the negative part of the 04:44 contraction, you want to not strain yourself too 04:46 much because that's what gonna cause the most pain. 04:49 Okay, give yourself a hug again. 04:55 Okay, go and relax, now we're gonna go into the 04:58 upper back exercise, we are gonna bend our knees 05:01 a little bit. We're gonna reach out as if we're 05:03 grabbing something, we're just gonna pull 05:05 back, squeeze our shoulder blades together 05:07 and then reach way out. Squeeze back, reach way 05:11 out, squeeze back, way out, squeeze back, and 05:17 reach way out, squeeze back, way out. 05:20 When you're coming back you're trying to feel your 05:22 shoulder blades come together. 05:25 So, pull your elbows way back, pull the elbows 05:30 back, reach way out, back, and out, when you 05:34 are pulling in, scapular coming together. 05:37 When you're reaching out you wanna push your 05:39 scapula out, as far as they'll go, push them out, 05:43 squeeze back, push out, squeeze back, push out, 05:48 squeeze back, push out, if you need to stop at home, 05:53 go ahead and do so. This also will give you an 05:59 exercise you can do with weight equipment. 06:02 The machines are designed for rowing motions. 06:05 And we're doing the proper form for the rowing, 06:08 you wanna when you pull back, you want your chest 06:10 up, you want to reach out and you want to focus on 06:13 this scapular area. Okay, let's do 06:16 about five more here. And pull, and pull, and 06:23 pull, one more time and pull. Okay, let's stretch 06:28 those muscles now. Arm up over the head, and 06:31 we're gonna pull, very good, stretch here, 06:37 whenever you're doing your stretch don't pull too 06:39 hard because if you do, you can cause some 06:41 problems, we just want to get a nice feel on the 06:45 muscle it should be comfortable. 06:46 But, definitely should be able to feel something 06:48 happening as well. And then look like you're 06:51 enjoying yourself. Okay, let's switch over, 06:55 the other side. There are other autoimmune 06:57 disorders where people will battle like chronic 07:01 fatigue or also they'll battle chronic pain 07:05 syndromes and so forth and of course rheumatoid 07:07 arthritis is an autoimmune disorder, lupus. 07:09 Okay let's go and relax. Now, let's go ahead and 07:13 do some light shoulder work. We're just gonna 07:15 and do some lateral raises 07:16 with the arms with no weight. 07:20 Want to bend over just a little bit, bring the hands 07:24 down front. Now when you come up you want to 07:27 act like you are tipping your thumbs down as if 07:31 there are water in your hands and you can dump 07:33 it up by turning your thumbs down. 07:38 Now if you don't have any problems you want to 07:40 use weights, you can, dumbbells or you can 07:44 grab some gallon jugs of water and raise those out 07:49 to the side whatever you want to use. 07:54 I remember a couple we had that came to our 07:56 program who are long haul truck drivers and 07:59 they are very motivated to keep exercising, but they 08:01 are on the road all the time. So, he bought some 08:03 dumbbells and they took them on the road and 08:06 whenever they stopped at rest stop they would get 08:09 out and they would do exercises. And some of 08:12 the truckers who have, little to be desired if they 08:16 decided to become fitness models because their 08:19 bellies were very large, would laugh at them and 08:21 say look at those stupid people 08:22 doing those exercises. Okay, let's do about 08:26 three more. There's one, and two, and three. 08:33 Okay even though we are using no weight at all, 08:35 could you still feel on your shoulders a little bit 08:36 Janet? What about you Cindy? So, even with no 08:39 weight you can still get a training effect especially 08:42 if haven't doing much in the first place and I know 08:45 both Janet and Cindy do workout and even still 08:47 they feel it. Okay, now we're gonna stretch the 08:49 muscles we just worked. What we're gonna do is 08:51 we take our left arm we're gonna stick it out straight. 08:53 Then we wanna point to the right as far as we can, 08:56 bring our other hand up behind the elbow and pull. 09:00 We're gonna hold it for about 10 seconds and you 09:03 should be feeling it stretched right into the 09:06 shoulder region right here. Okay, we got it, 09:09 X marks the spot right. Okay, now let's switch 09:15 and go the other side. Pull it across and pull. 09:24 And hold it for about five more seconds. 09:26 And then we're gonna start getting into our 09:28 aerobic training, okay relax. We're gonna start 09:33 out the aerobics very gently, we're just gonna 09:35 step out to the side. Stretch the leg down, 09:38 we're gonna come back up. Go over to the other way 09:42 and then up and then over. We're doing it nice 09:46 and slow to start out, and up, and over, to the 09:52 middle, over, to the middle, 09:59 and over, to the middle and over. 10:00 Okay you ladies go ahead and keep going. 10:09 Okay, let's speed up just a little bit. 10:14 This is just simulating a side lunge. You can do 10:18 this with resistance if you want, but never put the 10:20 resistance on your ankles because you could hurt 10:22 your knees, but you can put the resistance on your 10:25 hands if you want to hold some light dumbbells. 10:29 Okay we're gonna go five more each way. 10:34 Go and speed up just a little bit more. 10:37 Very good, very good. 10:46 And one more. Now let's go ahead and start 10:49 stepping in place, make sure you move your arms, 10:53 very important, if you move your arms you get 10:56 more of a total exercise effect that's why they find 10:59 things like rowing to be very beneficial. 11:02 Because you are implementing more 11:05 muscles as you are doing your work and every 11:07 muscle has its own aerobic, anaerobic system. 11:09 So, you're just putting in more of a calorie burn by 11:11 doing that. Right, you ladies keep marching and 11:15 I'll try and keep talking. One of the key elements 11:20 that I see with people of various autoimmune 11:22 disorders, and I know Cindy you work in 11:24 counseling so I know you see this as well, but 11:27 virtually everyone of them, I have yet to meet 11:29 somebody with autoimmune disorder who 11:31 isn't dealing with a lot of psychological 11:34 stress of some kind. And why I always encourage 11:37 people that come through our wellness program, 11:39 lets go and pump the arms a little more there Cindy. 11:42 That when they come to the program I say look 11:44 doing the programs is only gonna be part of the 11:46 equation but you got to get in with our counselor 11:49 and fortunately at the Black Hills we do have a 11:51 full time counselor who is a ordained minister and 11:54 does a tremendous job of helping people, but they 11:57 have to get in to see him in order to start getting 11:59 help because so many people are dealing with 12:01 issues, but they don't even realize and a lot of times 12:03 we carry baggage within us, so we are not even 12:06 thinking about. And I also tell people this if you're 12:09 doing something that you shouldn't be doing or if 12:11 there is something you should be doing that you 12:13 are not doing, you're in a state of dis-ease in other 12:16 words you're not comfortable with yourself 12:17 because you're doing something that doesn't fit 12:20 within the frame work of your spiritual walk and 12:24 whenever you do that it's gonna cause problems. 12:26 Alright, lets pick it up just a little bit. 12:30 How are we doing Janet? Fine. 12:32 Okay. How are you Cindy, okay, right. 12:36 Alright, we're looking good. Okay ladies we are 12:45 gonna stop that, now we're gonna do some real 12:47 light squats. We are not gonna go down very 12:49 deep, we're just gonna go down a little bit and back 12:52 up now the key to this is to push your hips back 12:55 as you squat. Act like you are reaching for a chair 12:58 behind you with your bottom. You're reaching 13:01 back, reaching back, keep your chest up, reach back, 13:07 reach back, keep the knees over the feet 13:12 and don't go down very far, now if you aren't 13:15 experiencing any problems and this is 13:18 feeling too easy for you, then go ahead and go deeper. 13:20 That's alright. But, remember here on Body 13:23 and Spirit, and Body and Spirit Aerobics we target 13:27 programs for specific areas, so that when 13:30 people call me and they do from all over the 13:32 world saying is there a program out there just for 13:36 somebody with fibromyalgia then I can 13:38 lead him to it knowing that's it's a program that 13:42 would be beneficial for them without causing a 13:44 lot of excess stress. And for those who want more 13:49 intense workouts well we proved those as well. 13:52 But, this won't be one of them and both our ladies 13:55 are probably glad of that. 14:02 Squatting is an excellent exercise, everybody 14:05 should have the ability to squat down and be able to 14:08 get back up again. In our society a lot of people 14:11 can't sit down, they fall down into their chair 14:15 and they can't stand up they have to walk and 14:17 push themselves back up. 14:21 Okay, let's go back into our step. 14:27 Cindy's been interning out on our campus as a 14:31 counselor while working with Pastor Dan. Cindy, 14:33 I'm sure you have see a lot of people with come 14:36 through with autoimmune disorders who have lots 14:37 and lots of stress. Yeah. And when the stress starts 14:41 going away guess what we start feeling better. 14:44 That's right. It's amazing what the body can do 14:48 when its feeling happy. And of course many 14:51 people have found that laughter does work very 14:53 well like medicine as the Bible tells us and when 14:58 somebody is sad what happens then? Says it will 15:00 dry up the bones? And you realize depression 15:03 causes osteoporosis, pretty amazing. 15:08 Okay now we're gonna do is we're gonna go into a 15:10 lunge type work but we're not 15:12 gonna go very deep again. Let's go out to the right, 15:16 left, just go and put the hands on the hips and left, 15:21 and right and left, and right, what we're doing 15:28 here is we're just giving some variety to our 15:30 aerobic exercise. Aerobic exercises are fine by 15:36 rhythmic activity of a major muscle group and 15:39 the most major muscle group we have is the legs, 15:43 they can go and go and go for quite a long 15:45 period of time. We also do some programs for 15:48 those who cannot use their legs much or even 15:50 for those who can use their legs but they can't 15:53 get around very well. Not too long ago Janet and 15:57 I did a program together for those who could do an 16:00 aerobic workout in a chair and we were both 16:03 sweating when we were done. 16:09 Just like in the squats you want to make sure your 16:12 knee does not come past your foot because if you 16:14 do then you are putting a lot of stress upon your 16:19 knee and again with any type of autoimmune 16:23 disorder you're just gonna make it hurt that much more. 16:27 So, be careful how far down you go. 16:33 Okay now ladies we are gonna step across and 16:37 over, step across and over, step across by doing 16:44 this type of maneuver now we start bringing in 16:46 some other muscles of the adductors and the 16:49 abductors of the hips. Very important to try and 16:54 get as many muscles as possible, firmed up and 16:58 working well within your body cause the more 17:01 balance your muscle development is, the less 17:03 pain you're gonna have. And of course many 17:06 people would greatly reduce their pain if they 17:10 would simply lose weight. One of the things 17:12 I find amazing is when people come to our 17:16 Wellness Program we try and tell them, look if 17:19 you're developing, if you have autoimmune 17:20 disorders you wanna stay off of refined foods 17:24 especially sugary type products, which effect the 17:26 immune response, and they'll be doing just fine 17:30 and somebody will slip out on the weekend to the 17:33 store and they'll go get something that they 17:35 shouldn't get and the next day they're in extreme 17:39 pain and they're wondering why? And you 17:43 say well, what did you have to eat? Well that 17:45 doesn't have anything do with it. Well, actually it 17:47 does. By having some sugary type products, 17:50 people who have autoimmune disorders 17:52 will gravely intensify the pain that they're in. 17:56 And sometimes you just wanna say is it worth it. 17:59 Why do you do this to yourself? Is it really 18:01 worth it? And so many people have the attitude 18:04 out there that they better eat whatever they want to 18:06 eat and die at a very early age of a very 18:09 uncomfortable disorder than live a healthy 18:12 lifestyle and have a long healthy happy life. 18:16 And I know for myself as being somebody who 18:19 used to eat three pounds of meat, a gallon of milk 18:22 and half dozen eggs everyday. I don't miss any 18:24 of that stuff, I don't miss it at all. 18:30 How we doing? Fine. Okay, Janet doing alright. 18:33 Okay. I seem to be migrating more towards 18:36 you there Cindy as I keep stepping. 18:41 We got about two more minutes of aerobic 18:43 exercise to do. And then we'll start working on 18:46 some cool down activities and some more stretching. 18:52 Okay, let's go back into your step again. 18:56 Get those arms pumping. 18:57 For those at home if you want to get into a jog type 19:04 motion you can do that as well. But, we'll stay with 19:08 the walk here for all our fibromyalgia type people 19:11 that are out there. There is other things that are 19:15 starting to be attributed to autoimmune disorders, 19:18 certainly allergies are quite up in there but even 19:21 some have started to say that they think 19:22 Alzheimer's might be autoimmune disorder and 19:25 MS. Some of the diseases like that. So, a lot is being 19:29 learned and covered as Medical Science keeps 19:33 going forward, but we do know that if we don't take 19:36 good care of ourselves our body will start to 19:39 rebel and go against us okay. Cindy, try and 19:42 swing your left arm a little more, your right arm 19:43 is doing great. You have to forgive me that's the 19:47 old track coaching me if I see one arm isn't pumping 19:50 quite right. You gotta make sure you catch it up. 19:55 Janet, you look like you've been marching for 19:57 a long time. Yeah. Okay. I'm marching to Zion. 20:00 You're marching to Zion, okay you're probably 20:01 singing that as you go. Okay lets start slowing it 20:08 down a little bit. Whenever you do aerobic 20:11 exercise it's very important to have a warm 20:14 up phase to start getting your heart going and then 20:17 you go through the training phase and then 20:19 you go through a cool down phase and that cool 20:22 down phase will help your heart keep pumping 20:25 blood through the body, if you just stop suddenly 20:28 and this has happened before where people work 20:30 extremely hard and they go through a good aerobic 20:33 workout and then they just stop suddenly and 20:35 they actually will drop dead, because their heart 20:37 has gone through a stress that it's not prepared for 20:39 and it over takes them. Okay another very 20:44 important part of autoimmune disorders or 20:47 any type of lifestyle for that matter is to drink a 20:50 lot of water. 'Cause if you drink a lot of water that 20:53 will help keep the fluid flushing through your 20:56 body, get all the waste byproducts out and keep 20:59 the blood in the proper consistency. A lot of 21:01 people will slug, get their blood real sluggish 'cause 21:04 they're dehydrated we don't want that either. 21:06 That's where people would start getting 21:07 headaches because is not getting good 21:08 circulatory flow. Okay we're almost done. 21:16 How are we doing, we are doing alright, fine, okay, 21:19 alright. Alright, lets go ahead and start. 21:27 Now what I want to do is to put the hands behind 21:28 the back. We're going to do some abdominal work. 21:31 I want you to blow out, bend over, come up and 21:36 lay back. Blow out, over, up, and back. Blow out, 21:43 over, up and back. Contract the abdomen, 21:48 forward, up, lay back and stretch it. Blow out, over, 21:53 up and back. Blow out, over, up and back. 22:00 Blow out, over, up and back. Blow out, over, up 22:07 and back. Blow out, over, up and back. Blow out, 22:13 over, up and back. Blow out, over, up and back. 22:20 We gonna do 10 more. There's one, focus on 22:26 contracting your abs and stretch them back. 22:28 Contract, there is three, contract, there is four, 22:35 contract and five, contract and six, contract the abs 22:45 and back, contract, there is eight, two more times, 22:49 contract and back up, stretch back one more 22:53 time and up, okay. We're gonna twist, rotate and 23:01 lets go the other direction and turn and turn, 23:09 and turn, and turn, and turn, and turn, we're 23:17 gonna go five more each way, lay back and turn, 23:22 there's number two, and turn, and turn, and turn, 23:32 two more times, and turn, and good. Okay, let's 23:39 work on the neck a little bit. We're gonna turn to 23:42 the side, now turn and look the other direction, 23:47 and turn, and turn, and turn, and to the right, 23:55 back to the left, back to the right and left, and 24:02 right, and left, and right, and left, and right, one 24:09 more time and turn, and turn. Let's see what the 24:13 ceiling looks like, up, check out the floor, 24:16 back to the ceiling and to the floor and up, 24:22 and down, and up, and down, and up, and down, 24:30 and up, and down, and up, and down, and up, 24:37 two more times and up, and down, and up and down. 24:43 Okay now try and lay the head over the left side 24:48 now slide it over to the right. Back over to the 24:52 left and over to the right, and now back to the left, 25:01 and to the right, back to the left, back to the right, 25:10 couple more times each way, and back to the right 25:14 and last one, and back over. Okay let's just shrug 25:20 the shoulders up. And relax, shrug the shoulders 25:24 up, and relax, way up and down, way up, smile 25:30 ladies we are almost done. And down, way up, 25:36 and down, and up, and down, and up, and down, 25:44 and up, and down, okay let's just stretch out the 25:47 calves, step back, push your heel to the ground. 25:54 Wanna feel that stretch in the calf area down around 25:56 Achilles tendon, the back leg is straight, the front 25:59 leg is bent, and we're gonna hold that for about 26:05 five more seconds. And we're gonna try and 26:08 switch over to the other side and push back, 26:12 press the heel to the ground, stretch your calf. 26:19 Very important to keep that Achilles tendon 26:21 flexibility intact. And we got about five more 26:27 seconds here. Okay, good, alright ladies 26:34 thanks a lot. Well done. When people get in a new 26:39 program it's very important to put all 26:41 aspects in. For example you want to eat healthy 26:44 food, no doubt about, lots of fresh foods and 26:46 vegetables, get those active enzymes in your 26:48 system and try and stay away from things you're 26:51 gonna counteract and pull nutrients 26:52 away from the body. You don't wanna be 26:54 drinking things like pop or coffee or anything like 26:56 that. You just wanna get in good refreshing water. 26:59 One of the key elements for a strong immune 27:01 system is get outside in the fresh air and lots of 27:04 sunshine. Sunshine is a great immune system 27:07 booster and a great mood elevator. Try and find 27:10 things to develop on that are going to bring joy and 27:12 happiness to your life, not sorrow or depression as 27:15 you watch a lot of things on television that can 27:18 cause a lot of stress reactions within your body. 27:21 Exercise will give you an endorphin type effect. 27:23 They will give you feeling of well being to 27:25 the point where it will boost your immune 27:27 system and the way you feel about yourself and 27:29 those around you. And then one of the most 27:32 important aspects of course is to be temper in 27:35 all things and focus on the Lord and his work, 27:38 doing things for his glory and as you find yourself 27:41 not thinking about your own pleasure but thinking 27:43 about serving God, you'll find yourself much happier. 27:46 We use the saying here in Philippians 4:13, 27:49 that I can do all things through Christ 27:51 which strengthens me. God bless you. 27:53 Thanks for joining us, we look forward to seeing 27:54 you next time on Body and Spirit Aerobics. |
Revised 2014-12-17