Participants: Dick Nunez (Host), Bobby Jo Murphy and Jonathon Hopkins
Series Code: BASA
Program Code: BASA000055
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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 before 00:10 beginning any exercise program. 00:14 Hypertension is called the silent killer, 00:16 we're gonna talk about why that is and also talk about 00:19 what we can do about it. Stay tune and 00:21 find out more on Body&Spirit Aerobics. 00:50 Hello, I am Dick Nunez Wellness Director of the 00:52 Black Hills Health and Education Center. 00:54 Welcome to Body&Spirit Aerobics. 00:56 High blood pressure causes problems for lot of people 00:59 and of course many don't even know they have it 01:02 and so we wanna talk little bit more about blood 01:04 pressure while we get into our workout program, 01:06 we're ready to start. So, come on out Jonathan and 01:09 Bobby Joe and let's start getting a good workout in. 01:12 Alright, let's start by loosening up. 01:15 When we deal with hypertension, 01:16 we don't wanna strain too much. So, we are not 01:19 gonna do things like pushups and so forth, 01:21 but we will try and do some things in a standing 01:23 position to allow us to get some work and help along 01:27 with, help reduce that blood pressure. 01:32 Okay and let's go around the other way and we will do 01:34 some aerobic exercise, which we can get a little more 01:37 aggressive with because we're not gonna be causing 01:40 a strain and what we find when you do a good hard 01:42 workout aerobically it will basically dilate the 01:46 arteries and allow the blood pressure to go down, 01:51 okay and good. Alright, we're gonna press the hands 01:55 together and we're gonna move them to the side 01:58 and now we're gonna go the other way and go this side 02:01 and back, and press and back. Keep them press 02:06 the whole time and back and forth, and press, 02:10 and press, and press, and press, and press, 02:15 press it over, try and feel in our chest, 02:19 you are actually pushing one hand over then you 02:21 pushing back the other way and push and push. 02:24 You're creating the resistance for yourself; 02:26 we're still getting some range of motion in there. 02:28 So, it's a little bit like an isometric, but we still 02:30 have movement, and push, and push, and push, 02:36 and push, and let's go 10 more each way. 02:40 There is 1, 2, keep pushing 3, push it over 4, 02:48 and push 5, and 6, and 7, and push, and push, 02:59 1 more time, and push, good. Okay, let's put the hands 03:03 behind the head and stretch back, stretching is a good 03:07 thing to do for hypertension. Because 03:09 it helps you to relax, make sure you get some good 03:11 breathes there. Speaking of air, get on and get some 03:15 fresh air as often as you can and get down the 03:18 sunshine. Okay, bring it acrossed, also one of the 03:22 simple solutions for hypertension could be just 03:24 adding more water to the diet because if you don't 03:27 get enough water in your diet your blood would be 03:29 a little stickier and thicker, getting good 03:31 water in there will keep the hydration level of your 03:34 blood proper. Okay and back and stretch 03:43 and give yourself another hug. Okay, very good. 03:52 Bobby Joe can you get the towels for us please. 03:59 Okay Jonathan, there you go. Alright, let's take our 04:03 towels and bring them up overhead and pull down, 04:07 and up and down. Lean back just a little bit; 04:12 pull down, and up and down, and up and down. 04:19 Lean back and down, and up and down, and up and down. 04:26 Keep the towels straight and down, and up and down, 04:31 and up and down. Keep the arms straight as well 04:36 and up, keep the tension on the towel, keep the arms 04:40 straight, lean back just a little, reach back, 04:45 pull over and back, pull over and up and down, and up 04:52 and down 5 more times up and down, up and down, and up 05:00 and down, and up and down, and up. Okay hold it there 05:05 comedown to the upper chest, push it backup, and down 05:10 and up, bring it down and press, and down and press, 05:15 and down and press, bring it down, press up, and down 05:21 and press, 10 more times, and up, and push, and push. 05:29 Keep pulling the towel apart and push, and press, 05:33 and press, and press, and push, push, 1 more time 05:43 push. Okay, bend over, bend the knee slightly, 05:47 pull it into you, back, pull it in and back, and pull 05:52 it in and back. Bend over little more at the waist 05:55 there Bobby Joe. Just go and bend over at the waist 05:57 little bit. There you go, when you pull in, 06:00 arch the back, arch the back, you are rolling over; 06:04 try an arch little more. Watch my back position, 06:07 see how I'm doing it. Okay, so arch the back, 06:11 you're little bit like this; you are over this way. 06:14 So, take your hips out, chest up and bend over 06:18 little more at the waist. There you go good, 06:22 it's better and pull, 5 more times and pull, and pull, 06:34 and pull. Okay, turn it so your palms are up and we're 06:39 gonna do curl motion now, and curl, and curl, 06:44 curl it up, and curl, and up, and up, and up. 06:51 Keep the tension on your towel and curl, and curl it, 06:56 and up, and up, and up, and up. 10 more 1, and 2, 07:04 and 3, flex the arms 4, and 5, 1 and 2, 3 more, 3, 4 07:16 and 5, good. Alright, we're gonna grab our towel at the 07:20 end with our right hand, we're gonna grab close to it 07:23 with the left make sure it's turned the hand up on the 07:26 left hand side, okay. Bring it up toward your chest 07:31 on this side. So, your right fist is up by your right 07:34 pectoral muscle over here. So, you're gonna bring it 07:36 over here there you go okay and so what we're gonna do 07:40 is, is we're gonna push down, comeback and push, 07:44 and back, and press and back, and push and back, 07:49 and press and back, and press and up, and press 07:55 and up, and push and up. Contract the tricep 08:00 and press, and press, common there smile little bit, 08:03 have a little bit of fun, and press, and press, 08:08 and press, and press. Push it down, and push, and push, 08:18 and press, and press, 2 more times, press, and press, 08:24 good. Okay, we're gonna grab at the end with the left 08:27 hand now. Bring the right hand under, okay start up 08:30 with your. Okay, start here; just take your left hand. 08:35 Okay, the left hand, okay and let's turn it over this 08:39 way. There you go. Okay, now bring your, there you go 08:43 good, okay start from here. Push down, and push, 08:49 and push, and press, and press, and press, and press, 08:56 and push it down, and push, and push, and push, 09:02 and push, 10 more 1, and 2, and 3, and 4, and push, 09:12 and push, and press, and 8 and 9, last one and 10, 09:19 good. Okay, Bobby just go and stick them back over 09:23 there. Okay, we're gonna start with our legs now 09:27 and get warmed up for our aerobic exercise. 09:30 We're gonna start with squats; we're gonna across 09:32 the arms. We're gonna squat down and come up, 09:35 push the hips back as you squat. Okay try and push 09:38 hips back little more Bobby, as you do it so you wanna 09:41 keep your knees over your feet. So, your first 09:43 movement is to push your hips back, push your hips 09:46 back. Okay, push back, watch me doing it, push back, 09:50 and push. There you go, now you are doing it, good. 09:53 Okay, push the hips back, and push back, chest up, 09:59 push back, and push back, push back. Keep the knees 10:03 apart, back, push back, push back, and down, and down, 10:13 and down, and down. Keep pushing the hips back 10:18 and 5 more, and 2, and 3, and 4, and go right into 10:25 stepping folks. Right into stepping, keep the arms 10:29 swinging. One of the causes of hypertension is the 10:35 type of fatty acids people take in, people eat lot of 10:39 what it called hydrogenated fats and if they are 10:41 taking in the wrong type of fatty acids and that can 10:44 affect there so chemistry. One of the chemicals that is 10:47 produced by the cells is called prostaglandins 10:50 and this prostaglandins have many functions and 10:52 one is the elasticity of the artery lining and if you 10:56 have the wrong fatty acids in there you are producing 10:59 the wrong chemical and so instead of having a nice 11:02 soft flexible artery lining you would have a stiff 11:04 and rigid one and so when you get rid of the trans fats 11:07 and the hydrogenated fats, also when you find that your 11:10 blood pressure will go down within just a few days. 11:13 Also studies have indicated that when you take tests of 11:17 placebos plus drugs and add exercise. 11:20 The placebo group will do just as well as the 11:23 medication group. The common denominator was not the 11:25 drug, it was the exercise. Exercise lowers blood 11:29 pressure and that's a nice thing about it. 11:31 Okay, let's go and pick it up little bit. 11:35 We're just getting to our warm up phase and once 11:37 we get that then we can start taking into gear little 11:40 bit more. When people come out to our Wellness Center 11:45 we find that often times we have to get them of their 11:47 blood pressure medications fairly soon because their 11:50 blood pressure is dropping down so quickly and we don't 11:53 wanna cause an episode in the wrong direction. 11:56 So, it works very well, getting out there 11:58 and get on the nature and start walking. 12:00 Reducing the stress and people are amazed how faster 12:04 changes going on natural diet. Okay, little bit higher 12:08 still, pick the legs up. There we go, okay we're gonna 12:14 go 1 more minute of that and then we're gonna 12:16 transition into some ski jump side to side. 12:20 Okay, Bobby as you are stepping start moving 12:22 towards your right just a little more. So, you have 12:24 little more room start moving back to there you go, 12:27 good, good maneuver. Okay, pick it up a little bit, 12:34 there we go, very good. 12:42 Good Jonathan, looking good Bobby. 12:46 How we doing you are feeling alright? Okay. 12:48 Okay, bobby doing okay. Thumbs up, two thumbs up, 12:52 okay, so I take that is a good. We don't want you to 12:57 wear out the microphone. Okay, and we are down to the 13:04 last 15 seconds, pick it up little bit, 13:06 keep those knees up, okay we wanna transition into the 13:14 ski jumps without too much break. So, we're down to 3, 13:18 2, and 1. Okay, go left first, okay. There we go very 13:23 good. Okay, excellent, good job folks, 13:30 do you skied on Bobby. Oh! It's look like. 13:35 Well, jumping back and forth this way doesn't really 13:38 show if you are ski or not? You're doing fine, 13:42 you're doing fine, good job alright. 13:46 You're looking good, okay we got 30 seconds to go then 13:50 we will go back into our step, 13:58 you're doing fine and we're down to 15 seconds to go 14:09 and down to 10, and 5, 4, 3, 2, step, step, good step, 14:22 okay. Speed is good let's pick the legs up little bit 14:26 more. Not too fast, but just get the little 14:29 more of range of motion. 14:37 Also we find your sleep pattern will affect your 14:40 blood pressure. If you're not getting good sleep, 14:43 it will definitely raise the blood pressure up. 14:45 We see that happen so often, out with our wellness 14:48 guests. They start going down in their blood pressure 14:50 and then they get a bad night sleep and 14:52 automatically that blood pressure will rise up 14:54 or if they get a stress for phone call from home. 14:57 I've seen blood pressures go up 50 points just 15:00 because somebody calls him from home and gives him 15:02 some bad news. They could have waited for a probably 15:04 another time period. So, it is very affected by the 15:08 stress in our lives then our blood pressure. 15:12 Okay, pick it up little bit more. 15:21 One of the nice things, we've about our situation 15:23 as we get people out there in nature and they are 15:26 walking in the beautiful fresh air at the Black Hills 15:28 and that works very nicely as a medication and also 15:33 laughter and having a light heart. If you're not 15:35 carrying a lot of heavy burdens upon yourself, 15:37 if you are able to turn those things over to God 15:39 and you have this peace of spirit then you will do much 15:43 better and we have a little philosophy out at the 15:45 center. You can't change what happened yesterday 15:48 or you can't even change what happened this morning. 15:50 But you can change what happens today and you can 15:52 change what happens for the rest of your life and having 15:55 that type of peace of mind will definitely help your 15:58 blood pressure response. Okay good. Okay, let's go 16:04 and do some side steps now, we're gonna go left 16:06 and draw in, right and in, left, good, right, 16:11 left and right, and left and right, and left and right, 16:17 left not too fast. Okay, what we're gonna do is squat 16:22 down little bit. Bend the knees. Okay, Jonathan as 16:28 soon as you made a little tougher you start going 16:30 faster again, he is used to the pain make you wanna go 16:35 harder. Okay, just a little sore Jonathan, 16:44 that's better. But bend the knees, bend the knees. 16:48 Make your legs work, as you stepping side to side. 16:56 We are trying ought to get too dancey on Body 16:58 and Spirit, even on this one mom Ford used to catch me 17:01 all the time because I don't wanna be dancing now. 17:04 This is a little bit of side step, it's good way to 17:09 keep the heart going, keep the legs going. 17:14 Let's slower Jonathan, Bobby and I are evenly paced. 17:21 I got to keep an eye on you though 17:29 and we're gonna go for 50 more seconds here 17:35 and we're go back into our steps. Where you getting 17:42 into the good part of our aerobic workout, 17:44 where you have been going for little bit. 17:52 I can hear that foot going little quicker again 17:53 Jonathan. 17:59 Bobby and I have to go little faster just to stay 18:06 up, we want to be with you. 18:15 And down to 5, 4, 3, and 2. Go and do your steps now go 18:25 and of course one of the causes of blood pressure 18:27 problems that we worry about the most is when arterial 18:30 blockage is causing it. When you start getting too much 18:32 plaque swelling on the artery lining, it's causing 18:35 a narrow space, which causes the blood pressure to 18:37 raise. Because there is much room to go through there 18:40 and so you heard of the systolic and diastolic 18:43 pressure. The systolic is the upper number, 18:45 the diastolic is the lower one, and truly the lower 18:48 ones are the one we worry about more because the 18:50 diastolic can be susceptible to outer stresses or 18:53 even when you first exercise. If we will take 18:55 Jonathans blood pressure right now, it probably would 18:58 be elevated. Okay, let's pick the feet up little 18:59 more, you're gonna little slow. Keep those knees up 19:09 and we're gonna do about 1 more minute there. 19:11 Then we're gonna go back into side to side ski jumps 19:13 again for a minute. Pick the legs up, 19:21 okay 1 more minute there. Pump the arms, pump arms, 19:25 and pump the arms. Doing okay Bobby? 19:35 Jonathan we're doing alright. Still breathing. 19:37 Still breathing, that's important. 19:42 Pick the knees up little more, 19:50 I've seen some people stress and obsess with their 19:52 blood pressure and that's not helpful for them either. 19:55 Sometime peoples blood pressure goes up, 19:57 as soon as they walk in a door and they see a doctor 19:59 with the stethoscope. One of the nice ways of having 20:02 your blood pressure down is just lie down and rest for 20:04 about 5 minutes and see what your blood pressure does 20:07 then. Some peoples get so anxious, when they have 20:09 their blood pressure taken they are never gonna get an 20:11 accurate reading until they have a chance to relax. 20:14 Okay, let's get into some side jumps now, very good. 20:33 This is little more of a strenuous aerobic work. 20:37 So, I don't do this for too long, but as a nice variety 20:43 to it and adds a little bit of intensity to the workout 20:46 and so it access an interval type training. 20:49 Interval training has been found to be very beneficial 20:52 for burning body fat. The nice thing about exercise 20:55 is the more you do it, the better burning fat should 20:57 become. I always saw a wellness guests are gonna 20:59 become better butter burners if they get into a good 21:02 aerobic exercise training program and the more you 21:05 workout the body will be more subject to release 21:09 fatty acids earlier in the workout. In fact if you are 21:12 extremely fit and Jonathan would certainly fit into 21:15 that category starts burning fat just thinking about 21:17 exercise and so people go. Oh! Good, well I can just 21:20 think my way to fitness. No, some along the long line 21:22 you actually have to do it. Okay, let's go back into 21:25 steps, okay pick it up little bit. We're winding down, 21:35 we're winding down, we get into the cool down 21:37 phase here, and just another minute or so. 21:42 Let's pick the knees up a little higher. 21:44 Bobby you're doing good, 21:52 good Jonathan keeps pump it off. 21:57 We got a minute and 20 seconds to go here. 22:02 Also to avoid blood pressure problems, stay away from 22:06 things such as coffee and alcohol and pop, 22:09 things that gonna cause you to dehydrate your body 22:12 and certainly the sodium content of your blood is 22:15 gonna be affecting your blood pressure. 22:17 If you're eating lot of high salty foods and lot of 22:19 commercial foods then you will find the sodium content 22:22 too high and you will find once again you're blood 22:24 pressure going up and certainly with the diet 22:26 that's out today; there is a lot of those type of 22:28 problems. Okay, let's pick it up. We're down to our 22:30 last 50 seconds and then we're gonna get down to our 22:33 cool down time. Keep pumping the arms, pump the arms, 22:37 just lift the knees little bit more. Pick them up, 22:40 down to 40 seconds, home stretch, 22:44 we will run into that finish line 22:53 and down to last 25 seconds and after we get to the 22:57 exercise program. Once Jonathan and Bobby have 22:59 a chance to relax, then you actually see their blood 23:02 pressures going down. So, at our Wellness Center, 23:04 we always try and make sure we have daily exercise 23:07 because that helps us to stabilize blood pressures 23:09 more affectively as suppose to doing like a three day a 23:12 week plan. Okay and let's start slowing it down, 23:17 shift it down, shift it down, there we go and at this 23:21 point all we are doing is we are using the leg muscles 23:24 to help cool down the heart, have been doing a good 23:28 little workout now and so now the pulse rate will 23:30 start coming back down. We don't wanna just stop 23:33 abruptly because that puts lot of stress on the heart. 23:36 But by just going the slight little bit, we will be 23:39 able to keep the legs moving and it will help keep 23:41 circulating the blood back up to the heart. 23:46 Okay, we're gonna do 30 more seconds of that and then 23:49 we will finish with the minute of easy side stepping 23:52 and then we will be down with our aerobics, 23:54 we will do some stretching and then we will call it a 23:57 workout. Down to 20 seconds of that one. 24:02 Bobby start moving to the right a little bit again 24:05 please. There you go. She keeps wanna walk, 24:09 walk off the edge of the mat there. That's okay, 24:13 that's okay. Alright and let's go right into the side 24:19 step to the left, to the right, to the left. 24:23 Now, this time we are not worrying about squatting 24:25 down at all because we are just finishing up, 24:38 the cool down part always is the best. 24:41 That way we are doing some stretching and stretching is 24:45 a good thing to do for your hypertension problems. 24:48 Because the stretching helps you to relax and getting 24:55 creative, when people are into needing things 24:59 and learning new things or playing an instrument 25:01 or singing or drawing all those things will help them 25:06 to ease their mind from heavy loads and it will help 25:10 lower their blood pressure, okay and good. 25:18 Alright, let's have stretch your quadriceps, you go 25:21 and use my use shoulders as a brace. You are gonna put 25:23 your right hand on my shoulder, go and get. 25:26 There you go. Bobby went through the Wellness 25:28 Program, so she knows how to do this particular 25:30 stretch. Okay, Jonathan, show them how to modify it 25:35 if they can't get to their ankle, just go ahead and go 25:38 to your pant leg and that will help you to get into the 25:41 stretching without. You know, some people get 25:45 frustrated because they can't get hold of anything, 25:47 but getting your pant leg will help you at least get 25:49 started. Okay, let's switch the other side and if you 25:54 find one side easier to do than the other then 25:57 that's natural as well. If one side is easier for you, 26:00 you will find pretty flexible both sides okay. 26:02 Jonathan is one side easier for you. 26:05 Okay, okay and 5 more seconds. Okay, now we're 26:16 gonna stretch our calf. We're gonna step back, 26:20 press your heel to the ground and hold it, 26:23 the left leg is bent and the right leg is straight, 26:27 and we're stretching the calf area. 26:34 Okay, let's switch, put the left leg back, 26:37 press the heel to the ground, right leg is bent, 26:40 chest is up and good. Let's finish by just doing some 26:50 nice trunk twists, and turn, and turn, and turn, 27:02 and turn, and turn, and turn, turn, and turn, 27:17 and 5 more each way, there is 1, and 2, and 3, and 4, 27:35 and 5. Alright, thanks a lot. 27:42 High blood pressure does not have to be a death sense 27:44 for you, there are things you can do. All some of the 27:47 patterns, we given you in today's program, 27:49 but most of all seek out God. That peace of mind is 27:53 so valuable, do things for the proper reason, 27:56 do it all to the glory of Christ, who sacrificed his 27:59 life. So, that we could be with him through eternity 28:02 and remember the promise we claim here on Body&Spirit 28:04 Body&Spirit Aerobics and that is 28:07 Philippians 4:13, which states I can do all things 28:10 through Christ, which strengthens me. 28:12 Thank you for joining us, God bless you, 28:14 we look forward to see you next time 28:15 on Body&Spirit Aerobics. |
Revised 2014-12-17