Participants: Dick Nunez (Host), Jonathon Hopkins and Richard Nelson
Series Code: BASA
Program Code: BASA000051
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00:01 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 before 00:10 beginning any exercise program. 00:14 Millions of people suffer the crippling 00:16 effects of arthritis, what they don't know is there 00:19 something they can't do about it. What is it? Stay 00:21 tune and find out next on Body and Spirit Aerobics. 00:51 Hello, I am Dick Nunez Wellness Director of 00:53 the Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit. In my career working in 00:59 the Athletic Club and at the Black Hills Health 01:01 and Education Center, I have seen lot of people 01:04 suffering from arthritis. Arthritis is basically 01:06 broken down into three categories. You have 01:09 the rheumatoid arthritis, which is an 01:10 autoimmune disorder, osteoarthritis, which is 01:13 the nasty bone on bone that we get if we live 01:16 long enough or we have some type to injuries. 01:18 And then there is gout, which is caused from 01:20 too much uric acid because of high protein 01:23 content. We gonna talk more about arthritis and 01:25 what we can do about it. The way we get our 01:27 workout started helping me out today will be 01:29 Jonathan and Richard because we are dealing 01:33 with arthritis, we are not gonna get too 01:35 bouncy today in our aerobic exercise and we 01:38 are gonna be careful even when we do other 01:40 stuff, so we are gonna be using our towel for 01:42 workouts, but let's start by just warming up. 01:44 Now we are gonna do our arm circles. Now if 01:46 you have arthritis in your shoulders this 01:48 might be even a difficult thing to do and 01:50 so if you have to just really limit your motion 01:53 that's okay. As you get more into the exercise 01:57 hopefully you will get more range of motion. 01:59 Arthritis can affect virtually any joint in the 02:03 body. So, shoulders are certainly one that gets 02:06 affected. Okay, let's go the other way up and 02:09 around to the front. But, if you do absolutely 02:15 nothing then your joints would just take more 02:18 and more stress. What I try and tell people all 02:21 the time is everybody has weak joints, but 02:24 joint is just a bone coming to bone 02:25 connected by ligaments and it is the muscles 02:28 connecting by tendons to the bones would 02:32 gives the joint strength. Okay, let's go ahead 02:34 and relax. Let's start out by just doing some 02:36 range of motion press type action, squeeze the 02:39 fist in together at the end. Press it out, 02:42 squeeze in and back, press out, squeeze in, 02:45 and back, press out, squeeze in, and back, 02:50 and keep going, and back, squeeze in, and 02:55 back, squeeze in, and back, feel the chest 02:59 work. And squeeze in and back, squeeze in 03:04 and back, we are gonna do 10 more of them, it's 03:08 a very simple movement designed to 03:11 contract the muscles of the chest. You will also 03:13 feel it some in your shoulders as your 03:15 holding it up. And this also stimulates some 03:18 movement the people often times do on 03:21 exercise machines during a chest press and 03:26 when you do the chest press you wanna keep 03:27 your chest up, the xiphoid process of your 03:30 sternum a little bony protuberance you want 03:31 that up nice and high, let's do two more reps 03:34 and last one. Okay, hands behind the head, 03:39 push your elbows back, get some good breathes, 03:44 try and relax, let your chest stretch and now 03:51 give yourself a hug, pull it across, pull your 03:57 shoulder blades out. Okay, good. 04:01 Let's get the towels Richard. On Body and 04:07 Spirit and Body and Spirit Aerobics. We are 04:10 trying to make exercise something that 04:11 everybody can do. So, we don't use fancy 04:14 equipment, but we do use a towel. And the 04:17 towels make for very good helpers for giving 04:21 us little better workout. So, we are gonna use 04:23 our towels today and what I want to do is 04:25 take your towel and act like you are gonna pull 04:27 it apart and then just bring it up over your 04:29 head, stretch back, come on down, go 04:34 back, try and stretch your upper back and 04:37 come on down. Try and use the muscles of your 04:40 upper back while you are doing this and that 04:43 will help you to get some stimulation back 04:45 there. So, we are gonna do about 10 more reps 04:50 and then we are gonna change and do a 04:51 different exercise, try and keep your arms 04:53 straight as you do it, reach back, pull it over 04:57 and back pull it over, and back pull it over, if 05:03 you have arthritic shoulders just act you 05:05 will pull fairly good, but once again if you 05:08 can't go all the way back that's right just do 05:11 whatever range of motion you are 05:13 comfortable with and you will find yourself 05:18 progressing as you get stronger and your joints 05:20 get accustomed to working again. When 05:23 you have arthritis and your body is trying to 05:25 tell your joint not to move and so what 05:28 happens as you start to freeze up and that can 05:30 cause a lot of problem. Okay, now we gonna 05:34 bend over at the waist, bend your knees 05:37 slightly, pull the towel into your waist and then 05:40 push out, pull it in and out, pull in and out, pull 05:45 it in and out, and in and out, and in and out, 05:52 pull in reach out, pull and reach, and pull and 05:58 reach, and pull and reach, keep your chest 05:59 up and reach, and pull and reach, pull it in and 06:05 reach, and pull and reach, 10 more reach, 06:10 pull back reach, squeeze your shoulder 06:13 blades back each time and try and push them 06:16 out as you go forward. And five more and 06:23 three more, last one. Good. Alright. Just go and 06:30 shake the arms out, feel your shoulders a little 06:33 bit as you do that, how about you Jonathan, 06:35 okay. Now, we are gonna do some shoulder 06:38 presses with our towels, we gonna act like we 06:41 have a nice heavy barbell here and we 06:44 gonna push it up overhead. Now, we will 06:46 comeback down still working on pulling our 06:49 towel apart. So, we are pushing up, coming 06:54 down, pushing up and down. For arthritic 07:00 people having limited range of motion going 07:04 up is a very common occurrence and using 07:07 the towel, pulling apart, helping you go up and 07:11 try and get your mobility back, this 07:14 could make you little bit sore. So, it's a good 07:16 idea to may be ice a very sore joint after you 07:20 try some exercise so that you are not 07:23 overstressing it and causing more 07:25 inflammation. Alright, let's do 10 more of 07:30 those and there is 2, focus on the shoulders, 07:35 3, 4, 5, and 6, 7, and 8, 9, one more time, 10 07:50 good. Now, we gonna do some bicep work 07:53 and we gonna drape our towel over the thumb 07:57 side that we are gonna reach up close to our 07:59 right hand with our left and that's gonna be our 08:02 resistance and we gonna curl the towel up, we 08:05 gonna go back down. Curl up and down, and 08:09 we are gonna try and do 20 of those, Jonathan 08:10 you help me count just in case I lose track, 08:14 which happens every once in a while, while 08:16 I'm trying to talk to the camera as well. Feel 08:21 your bicep work each time, the harder you 08:25 resist the more you can get out of it. One of my 08:30 favorite experiences on this one is one time, a 08:32 pastor John Dinsey on here, and he was 08:35 working so hard, I had to finally say John. He is 08:38 up a little bit. Okay, how many have you done? 08:41 19. 19 and 20. Good, figure we are getting 08:45 close, okay let's drape it over the thumb side of 08:49 our left hand. We are gonna reach up close to 08:51 the left hand with the right, grab it and I'll 08:53 gonna curl up and down, and we gonna 08:56 mash we did on the other side. We gonna do 08:59 20 again, for your bicep work as you do it. She 09:04 go through a motion of an exercise. If you don't 09:07 feel the muscle that we are targeting and we 09:10 need to readdress the situations to see if we 09:13 gonna to help do that. Think about the muscle 09:17 you are working. Where we are at 09:21 Jonathan, 17, 17, okay. Good, good, told I lose 09:29 count. Alright, now we are gonna grab our 09:33 towel towards the end with our right hand, we 09:36 are gonna grab it close to our right hand about 09:38 inch or two apart with the left. We are gonna 09:40 start our right hand up by our left pectoralis 09:42 major of the chest and now I'm gonna push 09:45 down bring it back up, down and up, and down 09:50 and up, press down and up, press down, and this 09:55 is an excellent one for arthritic people 09:58 especially if you have arthritis in that elbow 10:00 area. Because it's gonna give you range of 10:02 motion you can control how much resistance 10:04 you are putting upon yourself. How many we 10:07 had Jonathan. 12, okay. And there is 14, and 15, 10:14 five more times, 1, and 2, 3, 4, and 5. Good. 10:23 Okay, now we are gonna grab at the end 10:25 with our left hand, come up close to with 10:28 the right. We are gonna start with our left hand 10:33 up by our right pectoralis major muscle, 10:34 now push down, and push, and push, and push, you 10:41 wanna feel this exercising your triceps, 10:43 which is the back of the arm. Push, and push, 10:47 and push, press down, and press lock that arm 10:52 out press, and press, how many we had 10:56 Jonathan. 14, okay 15, 16, 17, looking good 11:02 guys 18, 19, and 20, very good. That was 11:08 fun. Okay, let's go and get the towels out of here. 11:11 Alright, we are gonna start our aerobic 11:15 exercise and the way we gonna start out 11:17 today we always want to do a little bit of warm 11:19 up pace, lunges and things like that or any 11:22 jumps that are gonna be out of the question 11:23 today. So, we are gonna start with some light 11:26 squats, we are not gonna able to do a lot of 11:27 variety because it's going to be limited for 11:29 those who are arthritic and again I try and keep 11:32 things fairly simple because lot of time 11:34 when people watch exercise programs they 11:36 get totally confused by all the various 11:39 movements they think oh, I don't know if I can 11:40 keep up with that, so we are gonna keep it 11:42 simple. So, anybody can do it. We are gonna 11:44 start by crossing our arms and we are gonna 11:46 squat down. I'm not gonna go very deep. 11:48 Okay, you guys going, keep going and I will 11:50 talk about the squat. The thing we are 11:52 focusing on is keeping our knees over our feet, 11:56 we're pushing the hips back, as we go down 11:58 keeping the chest up. Okay, we are bending 12:02 the knees little bit, but not too much right now. 12:06 We are just getting loosened up. Certainly 12:10 when we do regular squats, we go deeper, 12:12 Jonathan go and do a regular deep squat. 12:13 Okay, we go way down deeper like that for our 12:18 purposes, doing the partials are fine. No, if 12:21 you are not arthritic and you are just following 12:23 along in the program then you can go ahead 12:25 and squat deeper or you can even hold some 12:27 weights if you want to on your shoulders or 12:30 hold them in your hands and that will give you 12:32 some more resistance, make your squats little 12:34 bit tougher. Okay, for lot of people squatting 12:38 is something they have never done or are afraid 12:41 to do because they think it's gonna hurt them, but 12:43 the reality is the stronger a joint gets the 12:47 less pain it's gonna have. Which means the 12:51 muscles around the joint have to get 12:52 stronger. Okay, let's go about 10 more 12:57 Jonathan. Richard, are you doing okay? Yeah, 13:01 No problem. Not yet. Okay. Now, we got five 13:07 more and last one. Okay, let's start 13:15 stepping gently, stepping is a movement 13:19 we use quite frequently here and if you have 13:22 really bad arthritis you might even wanna get 13:24 even a softer surface. These fellows are on 13:27 basically two layers of carpet. There is carpet 13:30 on top of carpet and it makes for a nice soft 13:33 stepping platform for them, but if you having 13:38 some problems you might even make it 13:40 softer still or you might get rebounder or mini 13:44 trampoline and step on that; that would give 13:46 you even less resistance as you step down. 13:49 Okay, let's go and pick it up just a little bit. 13:54 Now you can take this at your own pace. If 13:58 you are not comfortable going this high that's 14:02 alright you can stay down lower. Also its 14:05 very important to note for those who are 14:07 battling arthritis certainly especially the 14:09 rheumatoid arthritis, which is an 14:10 autoimmune disorder. If you correct your diet 14:13 and get into a good lifestyle and take away 14:15 lot of stress in your life by getting some 14:17 counseling or helping you to give all that to 14:20 God. You are gonna find yourself feeling lot 14:23 better and the pain being subsided because 14:26 of the fact that your main system will not be 14:27 working with you instead of against you 14:29 But even with osteoarthritis, the things 14:31 we eat will affect how we feel, when people 14:33 eat lot of sugary products or little, lot of 14:35 fat, lot of protein, they find themselves hurting 14:38 more then when they were having a lot of 14:40 fresh fruits and vegetables and whole 14:41 grains and so forth. And many people have 14:43 found great benefit in their joints by just 14:45 juicing and they feel themselves feel lot 14:47 better or fasting, lot of times people fast. You 14:50 have fasted Richard. Not very often. Not 14:52 very often. Jonathan have you fasted before, 14:55 couple of times, couple of times then what you 14:57 notice when you do that. I am hungry. 14:59 Okay, well, that's given. Okay, now, let's go and 15:08 stop, we are going into some side steps very 15:10 gently step over. Okay and step and step this is 15:15 giving us a little bit of variety, it is still a fairly 15:18 easy movement and so you should be able to 15:22 do this and it gives chance to strengthen 15:26 some of the muscles along the sides of the 15:28 legs and abductors and adductors. When we 15:32 deal with a joint and I'm gonna just demonstrate 15:34 for my, my arm. The hand doesn't have a lot 15:38 of muscle to it, but when I squeeze my 15:41 hand the muscles of my forearm jump into play. 15:44 Okay, that's what gives the hand strength and so 15:47 all joints are like that the muscles will give it 15:49 strength and if I don't work on these muscles 15:52 then my wrist would be affected by having wrist 15:56 problems. If I get these muscles of my forearm 15:58 strong then I will have less, less problem 16:00 because now the muscles of my forearm 16:02 were strong. Now, that concept works through 16:04 rest of body too if your quadriceps are weak 16:07 and your hamstrings are weak then your knee is 16:09 gonna take a lot more stress and when I talk to 16:12 people who have arthritic often times 16:14 that's what I find is that their hamstrings and 16:17 their quadriceps are really mushy feeling, 16:19 they have very little muscle tone and unless 16:22 they get working out they are gonna continue 16:24 having a lot of stress at their knees. Okay, let's 16:26 keep going. Now let's go switch back into our 16:32 step. At home if you found the side step to be 16:40 more comfortable then the front step then you 16:42 can certainly just stay with one of other even 16:45 though we are changing over to try and break 16:47 the monotony of various things and that's 16:49 really all that it is, as you go through a 16:52 workout we could just step in one place and 16:54 still get a good workout, but people like to have 16:57 the variety and so we try and mix it up a little 16:59 bit. We are gonna be a little bit limited because 17:04 we can't do a bunch of jumping around 17:05 because I'm assuming those watching this 17:07 program or when people call me up and 17:09 say is that program I can get that I would I 17:12 can do because I am arthritic than I can 17:14 direct them to an arthritis program 17:15 knowing that we are not gonna be doing 17:17 anything so ballistic that they gonna have 17:19 trouble keeping up. Okay, let's pick it up 17:22 When we are doing aerobic workout, we 17:25 spend a few minutes getting into a training 17:27 range that we have been doing that, so these 17:29 fellows now are getting to a point, where they 17:31 are warmed up. Now, we can start working a 17:34 little harder, but you wanna keep it at your 17:38 own pace. Jonathan gave me a funny look, 17:39 so not exactly sure how to interpret that may be 17:41 he had too much for lunch today or 17:43 something I'm not sure with that was 17:44 Okay, Richard are you feeling okay? So far, so 17:49 good. Richard you been around the block just a 17:51 couple times. Do you have any arthritis at all? 17:53 I don't think so, you don't think so. Okay. 17:56 Jonathan, forget it. Better not. I actually do 18:03 have some when I was playing basketball I 18:06 used to, we would dump a basketball 18:11 pretty well last summer I went up and dumped 18:12 the ball somebody came and caught me 18:13 underneath and I went down pretty awkwardly 18:14 on my right knee. And I thought it blowout my 18:15 knee, but for some reason I was able to get 18:18 up and walk, but the stress of that injury 18:21 cause some damage to my knee and so now in 18:26 my later years as I squat down, I can feel that 18:28 like grinding sensation that you know is an 18:32 osteoarthritis situation. So, it doesn't have to be 18:34 incapacitating because I still can walk and run 18:37 and jump and do all the things I want to do 18:39 maybe not as fast as I once did, but I can still 18:42 do. But I have to be aware that there is some 18:44 grinding, there is, so it's really important to keep 18:46 my quadriceps and hamstrings in shape. 18:49 Okay, let's go back to squats now. Okay and 18:52 down and up, and down and up, okay let's speed 18:57 it up a little bit, down up, down up, down up, 19:01 down up, down up, down up, down up, 19:05 keep going that pace. Now, if you just tuning 19:07 in you are gonna well look at that they are 19:09 doing squats way too fast. It is in because we 19:11 are trying to do some improper movement is 19:14 because we are still using this as part of our 19:16 aerobic exercise and so we are going little bit 19:18 faster on our squats, but this isn't the way I 19:21 would suggest you do them, if you are looking 19:23 to develop muscular strength by squatting 19:25 we are doing it strictly for our aerobic 19:27 purposes. We are doing alright Jonathan? Oh! 19:33 Yeah. Okay, Richard still okay? I'm tired. 19:38 Little tired okay. That's not a bad thing. No. 19:41 We've got just about two and a half more 19:46 minutes of hard aerobic training and then we 19:48 will get down to Richards favorite part 19:50 of the aerobic workout that's a cool down pace 19:51 and then after the cool down pace it's 19:54 Jonathans favorite part that's meal time, okay 19:56 Let's go back and do our steps, try and work on 20:02 height of the knee here, you don't have to go too 20:06 fast, but we just work on getting the knees up. You 20:11 change resistance to a variety of means and one of 20:15 them is to speed up or another one is simply to 20:19 bring the legs up higher. Just like if you have to 20:21 put this on an incline, we could increase the 20:25 resistance even well. So, as well we have to 20:27 try and talk at 3ABN and see if they can build 20:29 a platform that can elevate while we are 20:32 doing Body and Spirit Aerobics that would be 20:33 kind of fun. For you. For me yeah. Hit the 20:37 button. Up we go, alright we are looking 20:44 good, we are gonna keep this up for about 20:47 another minute and a half and then we will 20:49 start the cool down phase. That's sound 20:51 good Jonathan. Works for me, alright. The 20:56 worst thing you can do if you are arthritic is 20:57 just lay around and do nothing. Now, let's talk 20:59 more about gout. Gout is one, where people 21:02 take lot of protein and they get uric acid 21:04 crystal forming and one of the main places they 21:07 notice at is in their big toe. And so when you 21:10 have gout it's very painful type of arthritis, 21:13 but if you simply cutback on your animal 21:16 products, I would recommend cut them 21:17 out totally, but if you eat a vegetarian diet, 21:20 healthful diet with lots of water you will find 21:22 your pain rapidly going away because you are 21:25 now talking out uric acid from the system. A 21:29 too much protein a waste byproduct of that 21:31 is uric acid. Alright fellow we are 21:37 down to our last 45 seconds, so let's go and 21:40 pick it up just a little bit more and we will spring 21:43 it on home. Keep those arms pumping, we are 21:49 trying to get multiple muscles working 21:50 because you are burning more calories, more fat. 21:53 Sometimes people ask why aren't I doing all 21:59 these things as well because I'm also trying 22:01 to teach and instruct and it would be 22:03 difficult, even Jonathan as for he is I can hear 22:05 him huffing and puffing a little bit. And down to 22:13 our last 10 seconds, very good Richard, we 22:17 are looking good down to five seconds. Alright 22:22 Richard we can start cooling down, but that 22:25 doesn't mean stop. That means we simply slow 22:28 down to allow the blood to continue circulating 22:32 with the assistance of our legs its bringing the 22:35 venous blood full back up to the heart and 22:37 allowing the body to start to cool down 22:40 without overstressing the heart and that's 22:43 extremely important. Little slower still, slow 22:49 it down, slow it down. Okay, fellows now we 22:54 are just gonna gently do some side steps. Going 22:56 go to your left, now to your right. And your 22:59 left and right, left and right, left little slower 23:05 and we are just cooling down. Ah! Just make it 23:08 nice and relaxed just keep in the movement 23:11 going. Lots of good deep breath as you are 23:15 going through it that will help you hard to 23:17 relax? Plenty of oxygen to the body. And 23:24 although we are doing our exercise inside, I 23:27 strongly encourage people to get outside, 23:28 get in the sunshine each day, get some fresh air 23:33 and that will help your immune system and 23:36 help the overall mood. And if your stress goes 23:38 down guess what else feels better your pain, 23:41 okay we are coming down to about our last 23:46 30 seconds of aerobic exercise and we gonna 23:51 finish off with some stretching motions and 23:56 then we will call the workout. Down to 20 24:03 seconds, slow it down, slow it down, 15, now 24:12 we are down to 10, and 5, 4, 3, 2, 1, stop. Okay, 24:24 get hold of my shoulder, we are gonna 24:25 do some stretches and we gonna stop by 24:27 stretching he quadriceps area. Lot of times 24:30 people arthritic they have limitations on how 24:32 much they can stretch and so if we can get 24:35 there we go get a wide short, Jonathan go head 24:37 and grab you pant leg to show that if you can't 24:40 get all the way if they shouldn't get this part 24:42 get a hold of your pant leg and that will least 24:45 help you to get started in stretching because 24:47 when you do have arthritis there is 24:48 limitations of joint movement which your 24:51 body doesn't what to, we have to vertically 24:52 reeducated it move again. Okay, let's 24:55 switch. Okay, Richard gonna use me brace 25:01 still, but Jonathan can do it now. If I push him 25:03 a little bit see how well he stands up there. We 25:11 had one wellness program well back 25:13 where everybody was just trying to 25:15 accomplish a goal of doing their quadriceps 25:17 stretchers and not have to use the building or 25:20 anything to hold themselves. So, think 25:22 Jonathan got caught up into that okay, relax. 25:25 Now we gonna stretch our hamstrings and we 25:27 gonna step out. We gonna up on the hill 25:30 keep your front leg straight, keep your back 25:32 leg bend lean forward put your chest up and 25:35 feel the stretch in the back of your leg. Trying 25:38 to relax, get some good deep breathes as you do 25:42 it. Alright let's switch the other side right leg 25:50 is out up on the heel, left leg is bend lean 25:53 forward keep your chest up feel the stretch in the 25:56 back of the right leg, feel that Jonathan. Oh! 26:03 yeah. Richard doing alright. Okay, now let's 26:09 going to stretch the calf we gonna step the left 26:11 leg back up on the toe press the heel at the 26:15 ground. Keep the chest up and you feel the 26:19 stretch in the back of leg down into the calf in 26:21 Achilles tendon area. Alright now we gonna 26:30 switch at the right foot back press the heel at 26:34 the ground chest up left leg is bend take some 26:40 good breathes and let yourself relax. Okay, 26:50 very good fellows I think we are done. 26:53 Okay, if your experiencing a lot of 26:58 joint pain but first thing if you want to do is to 27:01 diagnosed, So find out exactly what your 27:03 dealing with. But if you have an arthritic joint 27:05 don't give up there are things you can do. You 27:08 can start with resistance with no motion like 27:12 some type of isometric type effect and then you 27:16 can go into other types of training that are very 27:18 easy on the joint. And as you get strong your 27:20 can feel yourself going into the isotonic or 27:23 resistance type work and again the stronger 27:25 the muscles gets surrounding the joint 27:27 the less pain you gonna have. You might find 27:29 that heat helps you lot if your arthritic to release 27:33 some of the distress. If I would encourage you to 27:35 use ice after the exercise program 27:38 because ice will stop any inflammation if 27:41 taking place. The heat will help you relax later 27:44 on but the ice will stop inflammation right after 27:46 you do your workout. When you do your 27:48 training make sure you will do if for the right 27:50 reason. We want to get out of pain but we want 27:52 to do by glorifying God with our body because 27:55 God gave us this wonderful gift and he 27:57 sacrifices his life for us because we purchased 28:00 with the blood of Christ. So, when ever 28:02 you do an exercise program do it for the 28:04 right reason. Here at Body and Spirit and 28:06 Body and Spirit Aerobics we use the 28:08 scripture Philippians 4:13 which states that I 28:11 can do all things to Christ which 28:13 strengthens me. God bless you thank you for 28:15 joining us and we will look forward to see you 28:17 next time for another good work 28:18 out on Body and Spirit Aerobics. |
Revised 2014-12-17