Participants: Dick Nunez (Host), Megan Frasier and Cindy Hanson
Series Code: BASA
Program Code: BASA000053
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 Migraine headaches stops many people get into 00:16 their tracks, but there are some good things 00:18 you can do about them that are natural. 00:20 Find out more about it next on Body and Spirit Aerobics. 00:51 Hello, I am Dick Nunez Wellness Director of the 00:53 Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:58 I've seen many people come to our program, 00:59 who've had very bad migraine headaches 01:02 and the good news is that they really all of gotten 01:04 help like we have had a 100 percent success. 01:06 Exercise is part of that equation, so we're gonna go 01:10 through a program that hopefully anybody 01:11 with migraine headache can still enjoy. 01:14 I believe we're ready to get started, 01:15 helping me out today will be Megan and Cindy. 01:22 Alright ladies, that we're ready to get started. Right. 01:24 We're gonna start very gently by just some 01:26 light movements of our shoulders, get ourselves 01:30 warmed up and relaxed and bring it up and around, 01:41 up and around, up and around, up and around, 01:45 up and around. Okay, let's go the other way 01:48 now and up and around, up and around, 01:51 and up and around, up and around, up and around, 01:56 up and around, up and around. Okay, relax. 02:02 Okay, we're gonna start out by pressing our hands 02:05 together. We're gonna work our chest and push 02:08 out, draw back, push out, draw back, push out, 02:13 draw back, push out, draw back. 02:17 Look straight ahead, smile Megan we have a good time 02:22 and back, push out, keep it tight, and push the hands 02:27 tight together, push them hard, make your chest work. 02:35 Alright, keep going, so if I come over to you 02:37 hold it out, I shouldn't be able to pull you apart, 02:40 that's the way, okay, let's check Cindy here. 02:43 Push out, okay I can see, she is trying hard. 02:46 So, I don't have to worry about that one, 02:48 okay keep going. A lot of times people will say, 02:52 well that's not hard. Well of course it is not hard, 02:54 if you are not pushing at all. If you just slide your 02:56 hands in and out, it's not gonna be very difficult 02:58 at all. Okay, now let's go up and down, 03:02 and up and down, and up and down, and up and down, 03:10 and up and down, and up and down. 03:16 Push up; come down, up and down, and up and down, 03:24 and up and down, five more times, and down and up, 03:28 and down and up, two more, up and down, 03:34 and up and down. Alright, put your hands behind 03:38 your head and push your elbows back. 03:43 One of the things, I've seen that causes migraine 03:44 headaches is when people strain too hard. 03:47 Go and give yourself a hug and they do was called 03:51 the Valsalva maneuver, where they bear down 03:53 like that and it causes a vasodilatation, 03:57 one of the artery is going up to the head and that 04:00 will cause lot of pain. Okay, push back, 04:08 alright and give yourself another hug, wrap it around, 04:15 very good. You two can reach little further, 04:17 I can't. Okay, go and relax, alright let's step out 04:26 with the left foot. Put your right arm out, 04:29 grab your right wrist with your left hand and 04:33 now you're gonna pull back and then reach out, 04:37 pull back and reach out. So, we try wanna try 04:41 and avoid any excessive straining just wanna 04:44 get a good stimulation of movement and pull, and pull, 04:50 and pull, and pull, and pull, and pull, and pull, and pull. 05:00 We're gonna do 10 more, try and stay with me, 05:02 1, and 2, and 3, and 4, 5, last 5, 6, and pull 7, pull 05:17 8, pull 9, pull 10. Okay, put the right foot out now, 05:24 reach out with the left hand. Grab the left wrist 05:28 with your right hand, pull it back, and reach out. 05:32 Then pull, reach out, squeeze the scapula back 05:35 and pull it out, back and out, back. 05:39 There is 5, pull back 6, pull back 7, pull back 8, 05:47 pull back 9, and pull 10, pull 11, pull 12, 05:56 pull it back 13, and pull 14. Think about your back, 06:01 15 and 16, last 4, 17, and 18, 19, and 20. 06:12 Alright, reach your arm up get hold of the elbow 06:15 and stretch. We wanna stretch them to the latissimus 06:19 dorsi here, which is one the side and the upper 06:21 scapular muscles. Get some nice deep 06:25 breathes while you are doing that, try and relax. 06:31 Alright, switch. Exercise is good for reducing 06:40 tension and stress and lot of times that can be 06:43 a trigger for migraine headaches. 06:44 So, we're gonna talk more about some real 06:46 specific causes once we just get into our aerobic 06:49 part of our program. Okay, very good ladies, 06:56 alright let's take our hands down in front of us 06:59 and raise up to the front and down, 07:01 and up and down, and up and down, 07:05 and up and down, up and down, and up and down, 07:11 up and down, and up and down, up and down, 07:19 and up and down, up and down, 10 more times. 07:23 There is 1, and 2, and 3, and 4, and 5, five more 07:35 times down and way up and down, three more, 07:41 1 and up, 2, last 1, and 3. Alright, let's shrug 07:49 the shoulders up and around, way up high and around. 07:53 This will help loosen up the neck area and up 07:56 and around, up and around, up and around, 08:04 up and around, up and around, up and around, 08:10 up and around, up and around, and up and around, 08:16 and up and around. Now, let's go back to the front, 08:18 bring it up and around, up and around, 08:21 up and around, bring it up and around, up and around, 08:28 five more times and up, and up, two more up, 08:36 and up. Okay now let's look to the side, way over, 08:41 turn back to the right. Now, turn and back to the right, 08:50 and turn to the left, and turn to the right, and turn, 08:58 and turn. Now, we're gonna look up, look down, 09:06 look up and down, and up and down, up, 09:17 two more times, up and down, up and down. 09:24 Okay, I think we're ready to get started in some 09:28 leg exercise now. We're gonna start with some lunges. 09:31 We're gonna go very gently, I don't want you to 09:33 go very deep, I just want to come out like this 09:35 and comeback, and then out, put your hands on 09:38 your hips, and then left and right, and left and right. 09:46 We are not going as deep as we would normally 09:48 because we just try to warm up and we are 09:51 targeting this program for people with migraine 09:53 headaches, so we don't wanna create too 09:54 much stress. We're still following the same 10:00 principles, where we wanna make sure that our knee does 10:03 not go past our foot. You will still get some training 10:07 effect in your quadriceps, but the main thing we do 10:11 on is warming up our legs for some aerobic exercise. 10:17 An aerobic exercise shouldn't be too difficult for those 10:21 with migraines you wanna keep your intensity 10:24 down at first and we are not gonna do too much 10:27 bouncing and jarring because again that can trigger 10:30 a response that we don't want. We just gonna take 10:33 a nice and easy. We will be focusing on lot of side 10:37 stepping and stepping in place, we are not gonna be 10:40 jumping around those key jumps today Megan. 10:44 That's good. We will get you another time and step, 10:53 and step, and step, and step, and step, and step, 11:03 and step, five more each side, here is 11:07 1, and 2, and 3, here is 4, and 5. 11:23 Go and start stepping in place ladies. 11:28 Okay, let's get those arms swinging. 11:34 When I was working in the athletic club, 11:35 we had a women come through on the exercise 11:37 program I was teaching was actually a dine 11:39 exercise program and she said I've heard you are a 11:42 vegetarian. I have migraine headache problems 11:45 then I have been put on a beta-blocker 11:47 and I have gained 20 pounds in last two weeks, 11:50 if I go on your diet can I go off my medication. 11:53 I said I can't answer that question, 11:55 only I can do is ask you a question in return 11:57 and that is what's the worst thing will happen 11:59 to you if you go off your medication, 12:02 she said I'll get another headache. 12:04 I said that's what you need to way out well. 12:06 Over the next several months, this was in September 12:08 this particular year, she followed the program 12:10 to the tea had no headaches at all until January 1st 12:15 and she had a headache. By the way just case you are 12:17 wondering our ladies are still stepping while I am 12:20 talking to you, and so then she went around 12:24 three months with no headache and then the day 12:26 after her birthday she had a headache and then 12:29 she went for another three months without a 12:30 headache and then she had a headache after the 12:33 day after her anniversary, so at first she thought 12:36 it was just coincidence, but then she realized 12:38 there was a direct cause and effect to her migraine 12:41 headaches in her lifestyle, so she got serious about it 12:44 and went on her way. Okay, let's go and pick it up 12:47 a little bit. Our ladies have been diligently stepping 12:54 the whole time, alright let's do some sidesteps 13:01 ready to the left go and right, and left and right, 13:07 and left and right, and left and right, left and right, 13:13 left and right, left right, left and right, left right, 13:20 left, right, left, right, left, right, doing okay 13:29 Cindy. Aha! Megan? Yup Good. Left and right, 13:39 left and right, left right, left and right, left, right, 13:47 left, right. Okay squat down little more as you do it, 13:51 bend the knees like your thighs work better, 13:57 we are gonna go one more minute, then we will go back 14:02 into steps. We got about six minutes of aerobics 14:09 with you then we will go through a two minute 14:11 cool down, 40 more seconds, keep the knees bent, 14:26 looking good, you are having fun Megan. Yup. 14:31 Alright, I see that pretty smile. 14:42 Okay and in 15 seconds we are gonna transmission 14:43 back into stepping, and ten, and five, four, three, 14:55 two, one step. And we continue on with my story now 15:03 as you continue stepping that is this women went 15:07 to a doctor after for one year check up and her 15:11 doctor said to her well how many headaches 15:13 did you have in the past year and she said only 15:16 three and he said that's wonderful the medication 15:19 has been working beautifully and she said oh, 15:21 I stopped taking that after the first two weeks 15:23 and he said really what have you been doing 15:26 and she said I became a total vegetarian 15:30 and he said you go to the laboratory right now, 15:32 I'm gonna draw your blood and I'm gonna call 15:34 you up tomorrow and tell you everything that's wrong 15:36 with you. I got a phone call from her and 15:38 she was crying, she said oh Dick I don't know 15:41 what to do, the doctor said I am all messed up 15:43 and I said one of your blood work was off and 15:47 she goes I don't know, and I said well can you read me 15:50 the report and she says no, and I said well why, 15:53 and she says I don't have it yet, 15:54 I said now wait a minute you are crying right now, 15:57 but you don't even know if your blood work is off 16:00 and she says that's right and I said well can we wait 16:02 until we at least get the blood work before you cry 16:05 and she goes okay that's a deal. 16:06 And so the next day, I talked to her and she still 16:10 hadn't gotten it. Finally a week later, she called 16:12 the doctor and said what is my blood work show and 16:15 he said everything is perfect whatever you are doing 16:18 is working and he goes good bye, click 16:20 and that was it. Very sad want to tell her a bad news, 16:23 but didn't want to tell her the good news, 16:25 so the good news is she was overcome the migraine 16:28 headaches by changing her lifestyle, eating properly, 16:31 not eating foods that are gonna irritate and she eases 16:34 probably one of the worst ones out there to cause 16:36 the migraine headaches and getting into regular 16:38 exercise program that was able to turn it around. 16:40 Now Megan they had a 12-year-old daughter 16:43 and this 12-year-old daughter, 16:45 she didn't like this vegetarian lifestyle, 16:47 she wanted a big mac and we will talk about here 16:49 more in a minute. Let's transition here, 16:51 let's do some back steps, step back with your right, 16:55 back in, step back with the left, and back hands 16:58 on the hips, back, and back, and back, and back, 17:04 and back, step back, and step, and step, and step, 17:15 and step, and step, step back, and step, and step, 17:22 right and left, and right and left, step right, 17:28 step left, and right and left, step right, step left, 17:37 step right and left, and right and left, step right, 17:44 step left and right, and left and right, 17:50 and left and right, and left and right, left transition 17:57 back to walking now. So she was begging for a big 18:03 mac so much, her mother came up to me and said 18:06 what do we do, we don't know what to do, 18:08 our daughter wants a big mac. 18:09 Then I said tell her to have one, really is that 18:13 what you think, I said yes tell her to have one. 18:16 Okay, if you say so, so the next day the mother 18:20 comes back in smiling from ear to ear and she says 18:23 how did you know? I said how did I know what? 18:25 How do you know that our daughter would spend 18:27 the night vomiting. I said I didn't know that 18:30 was gonna happen, I would never have somebody 18:32 do something if I thought they are gonna have 18:33 vomiting over it, but I said even when I ate three pounds 18:36 of meat a day if I had a big mac they maybe feel bad. 18:39 Now I could have the other hamburgers and do okay, 18:42 but it was always something about that big mac 18:44 that didn't set well with my particular stomach, 18:46 but I just found like that she have been eating healthy 18:49 for six months going and having something like that 18:52 was not gonna agree with her and so we find 18:55 that happened to people all the time once they change 18:58 their lifestyle they find that they go back 19:00 and eat something that they usually eat, 19:01 they doesn't like now it doesn't taste as good, 19:04 but it will have some adverse reactions within 19:06 their system. Okay, little bit harder now, 19:10 pick it up we are gonna spring to the finish line 19:19 here. We have got a minute and 40 seconds to go 19:22 and then we will start into the cool down phase, 19:24 swing the arms, swing the arms. 19:38 We've had many people come through our program 19:39 with migraines, one I'm very close to this show 19:42 that he is listening right now and that is somebody 19:46 who came out with very bad migraine headaches. 19:48 Actually had to go to the emergency room five times 19:51 a week before he came out and after he came out 19:53 to the program, we took sometime to break that cycle 19:55 of pain, but he felt a whole lot better 19:58 and he has had very few episodes since then. 20:05 Okay, we are down to our last 50 seconds. 20:09 Are we gonna warm yet Megan. 20:10 Little bit. You get warm yet Cindy. Okay. 20:13 Okay and then we are gonna start cooling down. 20:22 Have you ever had a migraine headache Cindy. 20:23 No. Okay. You don't one, you seen people have them 20:27 before though. How about you Megan have you ever 20:31 had one. No. Okay well, hopefully you 20:33 will never get them either. Oh, I never had one either 20:37 just in case you are wondering. Okay down to 15 20:43 and down to 10 and now we are gonna slow down. 21:02 Another key thing to do to prevent migraines 21:04 is to make sure you stay well hydrated, get a lot of water, 21:10 don't drink things like pop or coffee or espressos 21:15 or those other type of things that would just dehydrate 21:18 you. Alcohol is very bad for that and get a lot of water 21:22 in your system, you still stay well hydrated, 21:24 you are gonna keep your circulation going through 21:27 your body much more efficient. Okay, we are just 21:30 cooling down now allowing the lower body to act as a 21:35 complementary circulatory pump to the heart because 21:39 it's sending the venous blood back up and the heart 21:42 is thanking you as it's going to it's cool down phase. 21:50 Okay, let's just very gently start do some side to sides 21:52 again and this will finish up our aerobic workout. 22:03 This is a good part right Cindy. That's right. 22:07 The part when we are almost done. Okay, 22:16 we are down to our last 40 seconds. 22:18 Now we are gonna do some stretching, 22:20 we will do little bit abdomen work and then we will be 22:23 done for the day. Down to our last 30 seconds. 22:39 This is the part that feels good, when you know you 22:42 are almost done those endorphin starts to kick 22:44 in and endorphins are also chemical that will reduce 22:49 pain as produced naturally within the body. 22:57 Okay and good, alright let's stretch out the hamstrings, 23:01 the way we are gonna do that is as we are 23:03 gonna step out and we are gonna put our heal up, 23:06 the back leg is bent, the front leg is straight, 23:09 we are gonna lean into it, hold it get some good deep 23:12 breaths. Alright let's switch sides, left leg is back, 23:22 slightly bent, upon the right heal, right leg is straight, 23:28 lean forward into it, chest is up, hold it, take 23:36 nice deep breaths. Okay, step out to the side, 23:43 we are gonna stretch inside the thigh, left leg is bent, 23:47 right leg straight, stretching inside of the right thigh. 23:50 Okay, let's shift to the other side, left leg is straight, 23:59 right leg is bent, stretch the inside of the left thigh, 24:06 you should feel it there. You feel it there Megan. 24:10 Looking good. How about you Cindy? 24:11 Yes. Okay, good, glad you both wired up properly. 24:17 Okay hands behind the back, pull out, 24:20 contract your abdomen, bend over, up lean back, 24:26 pullout contract over up back, pullout contract over 24:32 up back, contract over up back, contract over up 24:42 and back, contract over up and back, 24:46 contract over up and back, contract over up and back, 24:53 contract over up and back, contract over up and back, 25:00 contract over up back, contract over up and back, 25:08 contract over, we are gonna do five more times, 25:12 here is one over up back, and two over up back, 25:18 and three over up and back, four over up back, 25:26 one more, over up and back. Okay, let's turn, 25:33 just turn and hold, turn the other way, and turn back, 25:47 and turn, and turn, and turn, we got two more times 25:59 each way turn, turn, turn, and turn. 26:13 Okay ladies, well done thank you. 26:18 If you are battling with migraine headaches, 26:19 I suggest several things. First of all, make sure 26:22 you have a good breakfast, drink a lot of water, 26:24 get outside, get out there in the sunshine and fresh air 26:28 that will help you to relax. Change your eating habits, 26:31 get away from things that are gonna be high in 26:34 protein or especially things such as cheese. 26:37 Also make sure you comeback on any sugary type or 26:41 fine products, but you will also infect the circulation 26:44 of the body, get down and get some regular exercise 26:46 because exercise will help relax muscles and for main 26:51 part turn your life totally over to God because 26:54 stress in your life can also affect how your head feels 26:58 and if you are doing some things in your life that you 27:01 shouldn't be doing if there are some things you should 27:03 be doing that you are not doing that's gonna cause 27:05 stress in your life. So try and give it all to God 27:08 and do it all for the right reason, do it because 27:11 you wanna glorify God with your body. 27:13 Remembering that you are not your own you are born 27:15 with the price and that price is precious body of Christ, 27:18 so don't train for vanity purposes and don't change 27:22 your lifestyle just to get rid of your headaches do it 27:24 because you want to be closer to God and you want 27:26 to glorify him. Whenever you do anything do it for the 27:30 proper reason, here on Body and Spirit and 27:33 Body and Spirit Aerobics, we always encourage people 27:35 to do things totally for the glory of Christ, 27:38 so that's why we always claim promise of Philippians 27:41 4:13, which is one of my favorite scriptures, 27:43 which talks about that we can do all things 27:46 and that says all things through Christ, 27:48 which strengthens us. God bless you, 27:51 thanks for joining us, I will look forward to seeing 27:53 you next time for good workout 27:54 on Body and Spirit Aerobics. |
Revised 2014-12-17