Participants: Dick Nunez (Host), Larry McLucas
Series Code: BASA
Program Code: BASA000066
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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. 00:13 Hip problems affect many people in our society today. 00:17 But there is good news, there's an exercise program 00:19 you can do, that will help you. 00:21 Stay tuned to find out more 00:22 next on Body and Spirit Aerobics. 00:50 Hello, I'm Dick Nunez, Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:56 Well, today I'm not jogging out here. 00:59 I'm actually sitting in a chair 01:01 next to a fellow name, Larry, 01:03 who works here at 3ABN and has been for a while 01:06 as a cameraman and he told me once upon a time 01:08 he would never do Body and Spirit, 01:11 but now here he is. 01:13 And Larry, unfortunately or fortunately depending 01:16 on how you look at does have some hip problems. 01:18 So he's a good one to use for this program today. 01:21 And I've seen a lot of people 01:22 suffer with lot of ailments and they're amazed 01:26 that how much better they can get 01:28 through some simple exercises. 01:29 So Larry, hopefully that's going to happen 01:31 for you today as well. Hope so. 01:32 We're going to start by doing a little bit of upper body 01:34 warm up and so we're going to start 01:36 by just circling our arms. 01:38 And we'll try not to hit each other though 01:39 we're sitting in the chairs here. 01:41 I think we got enough for room 01:44 and so we're just coming up and around. 01:47 We're gonna do a little bit of everything today. 01:49 We're gonna do a little bit of upper body work 01:52 and then we'll get into some work for the hips 01:55 and trying to do a little bit of cardio work too 01:58 from sitting in the chair. 02:00 And it does amaze people often times 02:03 how much you can do while sitting in a chair 02:05 and still getting an aerobic workout. 02:09 All right, Larry, let's go the other way now. 02:14 Many seniors have told me that they'd given up hope 02:17 and then they saw that you could do exercise in a chair, 02:21 and they go, wow. 02:22 I think I can do that much and so they're doing. 02:24 Also they find a whole new life again, 02:27 because they have now started exercising. 02:33 And let's go and do a couple more. 02:36 Okay, Larry, now we're going to lean back 02:38 in our chair little bit, scoot your hips forward, okay. 02:41 And you're gonna take your hands like this 02:43 and you're gonna push up and come back down, 02:46 push up and down. 02:48 So we're just doing a press type motion. 02:50 Press up and down, press up and down. 02:57 Imagine you're pushing that big weight up there, Larry. 03:01 And way up and down. 03:04 Push up and down, push up and down, 03:08 push up and down. 03:10 You'll find even though we're not using any weights 03:13 that if we do this long enough you start to feel it. Yeah. 03:17 And push and down and push and down 03:22 and push and down. 03:24 Press up and down, press up and down. 03:29 Push and down and press and down. 03:33 Let's go ten more, one, two, push up, down. 03:39 Up, it's four, and five, six, seven. 03:47 Three more, eight, nine, and ten. Good. 03:54 All right, go and sit back up in your chair. 03:56 You need to put your hands behind your head, Larry, 03:58 and just lean back and let it stretch 04:01 that feels good, doesn't it? Yes, it does. 04:05 Popping a little bit. Popping? 04:07 Yeah. Okay. 04:09 Now give yourself a hug. 04:12 Pull your shoulder blades apart 04:13 as you give yourself the hug. 04:18 Stretching is an important part of exercise. 04:21 Exercise is made up--or fitness is made up of strength, 04:25 cardiovascular conditioning, and flexibility. 04:28 Okay, just put the hands behind the head again and lay back. 04:33 Let the elbows fall back as it stretches your chest area. 04:38 Don't go to sleep on that, Larry. Okay. 04:42 You'd never hear the end of that, would you? No. 04:45 Okay. And stretch. 04:53 All right good. All right, Larry, 04:55 now what we're going to do is we're going to reach out 04:57 this way and pull back, reach out and pull. 05:02 Reach out and pull and reach 05:06 and pull and reach and pull back. 05:10 And reach and pull and reach and pull and reach, pull. 05:17 Reach out, pull back, reach out, pull back, 05:22 reach out, pull back, and reach, pull back 05:27 and reach and pull and reach and pull 05:32 and reach and pull and reach and pull 05:37 and reach and pull and reach and pull 05:42 and reach and pull. 05:44 Five more times, it is one, and two, and pull, 05:52 and pull, and pull, good. 05:55 All right, let's put your right arm up, Larry, 05:58 bend at the elbow, reach up, 06:00 grab with the other hand and pull. 06:04 Hold the stretch. 06:05 We're gonna hold up for about ten seconds. 06:10 And relax. Okay, now put the left arm up, 06:15 let it bend, reach up with the right hand, 06:18 get a hold of it and pull it over. 06:26 Okay, and go and relax. 06:29 How many years you've been working 06:30 cameras here, Larry? Several years. 06:32 Several, okay. 06:34 All right, now from sitting from the side here 06:36 we're gonna raise arms up at the side and back down, 06:39 and up and down and up and down 06:45 and up and down. And, keep it going. 06:49 I won't ask you to name names 06:51 that you've ever seen they start to doze off on the set. 06:54 Once in a while. Once in a while. 07:00 Just recently I did a two hour live 07:03 and I was watching the replay of it. 07:05 And while reaching of course 07:06 I was involved in the interview, 07:08 I started to doze off just a little bit as well 07:11 and also then Shelly, who is doing 07:12 the interview went Dick, and I stepped awake thinking, 07:16 oh, no, I fell asleep on the set. 07:24 And up and down and up and down 07:28 and up and down and up and down. 07:32 Now we're going to bring our hands to here, Larry. 07:34 We're gonna push up again. 07:37 And push and down and push and down 07:41 and press up, come down, press up and down 07:46 and up and down and up and down 07:51 and up and down and up and down. 07:55 Two more, up and down, and up and down. 07:59 Okay, now we're going to bring the palms down like this. 08:02 Okay, curl up and down and up and down, 08:07 curl up, down and curl and down 08:12 and curl and down and curl and down, 08:16 curl up, reach down, curl up and down. 08:21 Five more times, down and up and down 08:25 and up and down up, one more time. 08:30 Okay, now we're gonna take your right arm 08:32 put it straight out, now reach it across your left, 08:35 put your hand behind the elbow and pull. 08:42 So does it feel different being out here then? 08:44 Quite different. Quite different. 08:46 I think I like the other side of the camera. 08:47 You like the other side better. 08:52 Okay, now as you put your left arm out straight. 08:55 Point it over to your right side, 08:57 up behind and pull it over. 09:01 Well, we appreciate your coming out and doing the show. 09:08 Okay, and relax. 09:11 Let's start doing the work on the hips now. 09:13 I've actually known people, Larry, 09:15 who were in line for hip replacement surgery 09:18 and after going through the workouts, 09:20 they found that they no longer need the surgery. 09:22 That happened one time to a woman 09:23 who came from the Detroit, Michigan 09:25 who went through the workout 09:26 or went through the Wellness Program 09:28 because she was in line for hip replacement surgery, 09:30 now when she got back home, the doctor said, 09:32 "what you have been doing?" 09:33 She said, I went to that Wellness Program 09:34 you suggest I go to, to preparing for surgery 09:37 and he goes you don't need the surgery now. 09:39 So I've seen people avoid that by getting themselves fit 09:42 and healthy again. 09:43 So now we're gonna do is we're gonna put our hands 09:45 on the outside of our knees 09:46 and we should push our knees out 09:48 and bring it back together, 09:50 out and together, and out and together, 09:54 and out together, and out together 09:58 by doing this we're working on our abductors 10:03 which are the muscles in our hips 10:04 that push out and push 10:08 and push and push. 10:12 We're giving ourselves resistance with our hands 10:15 as we push out, push out, and push. 10:20 Is that feel okay on your hip, Larry. Yeah. Okay. 10:30 Okay. As we're going through the workout, 10:31 you let me know if something is hurting you 10:32 because chances are, it's hurting you 10:34 and might be hurting somebody else. Sure. 10:38 It hurts most of the time anyway so. 10:39 It hurts, okay. 10:43 So it's not making you hurt anymore then, okay. 10:45 Actually feels better when I exercise. Good. 10:51 Okay, let's go five more. 10:54 And two, three, four, five. 10:59 Okay, now put your hands on the inside. 11:02 Okay now you're gonna squeeze in and go back out 11:05 and squeeze and squeeze, 11:09 squeeze in and squeeze and squeeze, 11:16 squeeze in and squeeze, squeeze, squeeze. 11:27 We're feeling at the inside of the thigh at this time, 11:29 which is just the opposite. 11:31 All muscles have an antagonistic muscle area 11:33 so for the abduction which we just did 11:36 now we want to work the adduction. 11:40 Right, we're going to do five more. 11:43 And two and three and four and five. 11:49 Okay, Larry, now we're gently 11:51 just going to start stepping in place here. 11:57 Since we're in the chair 11:58 we can't really move a whole lot, but we'll do this. 12:11 Okay, now what we're going to do, Larry, 12:12 is we're going to swing our arms 12:13 while we're doing this, so let's pick the left foot up, 12:16 the right arm is up. Okay. 12:18 Now we're gonna switch just like that, very good. 12:33 Doing all right there? Yeah. Fine. 12:35 Okay, good. 12:44 If you get off step then all you have to do 12:47 is stop for a moment, pick one foot up 12:49 and then bring the opposite arm up, 12:51 it's not hard to do. 12:55 You're doing okay, Larry. Okay. 13:04 Okay, let's try and pick it up just a little bit more. 13:12 It's little bit more difficult sitting in the chair, 13:15 actually because you can't--Yes. 13:16 You can lift your leg up as high. 13:30 Okay, we're gonna go for about 20 more seconds 13:33 and then we'll switch our motion. 13:45 Now, we're down to ten. 13:50 And five, four, three, two, one, okay. 13:55 Now Larry, we're gonna do is we're gonna bring 13:57 our leg up and cross it, that's a tough one for you. 14:01 On that hip it is. Okay, put it down. 14:03 Now, go the other way. 14:05 Okay and down. And up and down 14:10 and up and down and up and down 14:15 and up and down and up and down 14:20 and up and down and up and down 14:25 And up. It's loosening up a little bit. Little. 14:28 Okay, so something we all do 14:32 kind of naturally is cross the legs. 14:37 I don't cross the legs much. Hard on the hip. 14:45 Is it making you hurt more as you do it? No. 14:47 Okay. Just I can't pull that left leg up. 14:50 That's all right. Just do the best you can. 15:03 Yeah, you're looking good. 15:06 We won't do this too much longer. 15:15 That's why you're such a good candidate for the show, Larry, 15:17 because it starts to hurt you 15:20 and we know to back off. 15:25 Okay, we're gonna go for 30 more seconds. 15:38 For those at home, if you need to stop for a moment, 15:40 rest, that's okay. 15:43 Anytime you go into these workouts 15:45 you want to take it at your own pace. 15:55 Okay and good. Let's go back into stepping in place. 16:02 The key to aerobic exercise is rhythmic activity 16:05 for major muscle group, so in this case 16:07 we're doing our legs. 16:16 Even though we're just sitting here, 16:17 you start to feel lot a bit, don't you. Oh, yeah. 16:21 Yeah, little warm. Little warm. 16:25 I assist the whites. Okay. 16:29 You don't realize how we go through over here. 16:33 Now hip problems can be caused 16:35 from a wide range of problem areas, 16:37 so certainly arthritic hips are very common 16:39 and the thing with arthritis 16:42 is the stronger the muscles are, 16:44 the less stress your joints can have to take. 16:47 So as we continue developing this 16:49 or developing the muscles of the hip area, 16:52 you'll find that your hip will hurt less. 16:55 But again if you overdo it, 16:58 you'll find yourself hurting more. 17:00 What I always encourage people to do 17:02 when they get into exercise 17:03 especially if they have bad areas like that 17:06 is after they work out is to go do some icing. 17:10 Icing down the area will help to discourage any inflammation. 17:15 Okay, Larry, pick the left leg up, right arm up. 17:19 Okay, now let's go ahead and bring your arms 17:20 back into it again. 17:24 You're doing well. My hips getting little tired. 17:28 It's getting tired, okay. But it's good. 17:32 We're gonna go for 20 more seconds this way. 17:35 Now we'll do something different. Okay. 17:45 And I'm glad you told me, that's important. 17:55 Okay, scoot and relax. 17:57 Okay, Larry, let's go back to do this motion now. 18:01 Out and in. This will help stretch it out a little bit. 18:06 How that feel? All right. Yep. Okay. 18:08 We're gonna do the adduction first this time 18:10 to let the abductors rest 18:16 and even though we're not doing anything 18:19 quite as strong as just we were just a moment ago, 18:21 this is still working the leg muscles 18:23 and still keeping the cardiovascular benefit going. 18:31 And of course for a lot of people 18:33 even this will be difficult. 18:35 This part is easier. Yeah, well for you. 18:40 But for a lot of people just walking becomes a chore. 18:44 Yeah, sometimes it's that way for me. 18:51 Okay, now let's go to the outside again 18:53 and push out and out. 18:58 How's that feeling? It's okay. Okay. 19:04 We'll do this for a little bit 19:05 and then we'll try another moment still 19:07 and see how that does for you. 19:12 The pain in your hip is decreasing. Yes. Okay. 19:15 The warmer the muscle gets, the less the pain. Okay 19:22 Is that your knee I hear or your hip, 19:24 hip I hear or is that the shoes? 19:26 That's the chair. The chair, okay. 19:29 I'm--I hear a little bit of squeaking noise. 19:31 I'm not that bad yet. Okay. 19:38 Some of your fellow camera people are smiling on that one. 19:45 Okay, ten more seconds. 19:54 Okay, go and rest. Okay, now we're going to take 19:57 the left leg and we're just gonna step out 19:59 and bring it back in. 20:00 Now, we're gonna with the right leg and back in. 20:02 Left leg, right leg, left, right, left, right. 20:11 How is that Larry? 20:12 That actually feels good, stretching part. 20:18 What you're feeling a little bit ago 20:19 was just a tiredness in the hip or were you feeling more pain? 20:23 Well, it's a little bit both I guess, 20:26 it's--it's straining on it, I guess. Okay. 20:31 It needs stretching. 20:32 Okay, we'll do that in a minute. 20:35 Oh, oh. Now we get there. Okay. 20:40 I won't be stretching and you'll be stretching it. 20:50 Okay, you're still feeling all right. 20:51 Yes, feels better. Okay. 20:58 Lot of times, people simply try and treat 21:00 their aches and pains by taking a lot of pills, 21:02 but unfortunately that will mask 21:04 what's going wrong and now just keep irritating it. 21:08 That's why I don't take medication. 21:10 Instead we want to see what we can do to correct it 21:14 naturally as much as possible. 21:17 Certainly there are those times when a surgical procedure 21:20 is the only option left but we want to do everything 21:23 we can to prevent that. 21:28 These most people I know want to do that. 21:33 Prevent it, that is. Right. 21:36 Okay, we're gonna go for 20 more seconds here, Larry. 21:46 That's still feeling all right. Yes, feels good. Strain. 21:48 Stretching--stretching feels real good on it. 21:55 Okay, good. Now I want you to do Larry, 21:58 is get a hold of your left leg 22:00 and pull up toward your chest. 22:04 That feels all right? Yeah. 22:05 That feels really good just like that. Okay. 22:12 Okay, now I want you to try and pull it 22:15 over towards your right leg, 22:17 so you scoot up in your emphasis 22:20 to your left hand and pushing it over. 22:22 Okay, that feel all right? 22:24 Yeah, it's a little tight, but it feels good. Okay. 22:28 Now back up toward your chest again 22:36 and now bring it cross to you. 22:38 Good. Little easier that time. 22:43 Yeah. Okay. 22:44 Sourcing up. Okay. 22:45 Now let's go and get your other leg. 22:48 Even though that's your left hip is bothering you, 22:51 it's important to do both sides. 22:53 Balance. Okay. 22:55 Now move your right leg towards it as you're pulling over 22:58 you should feel stretching down into the hip area 23:01 and then the gluteus maximus. 23:06 Okay, and back up towards the chest. 23:14 Okay and back over to the middle again. 23:22 Okay, good. Now Larry, this next one might be tough, 23:24 but I want you go and try and bring your leg 23:26 back up here again. 23:28 Okay, and very gently and push on the inside. 23:31 Now this will be a little harder. Yeah. 23:33 Okay, not too much. 23:43 Okay good. Switch sides. 23:48 That one I've no problem with it. 23:50 But even still you can feel in your hip, can't you? 23:52 All right, I feel it. Feel little here. Uh-huh. 24:01 Okay, good. Now Larry, what we're gonna do 24:04 is we're gonna fold our hands right over our abdomen, 24:07 we're gonna blow out and crunch forward. 24:10 Now we're gonna lean back, 24:12 blow out, crunch forward, 24:16 blow out, crunch forward, and back, 24:19 blow out, crunch forward and back, 24:23 blow out, crunch forward and back, 24:27 blow out, crunch forward and back. 24:30 Blow out and back, blow out and back, 24:37 blow out and back, blow out and back, 24:43 blow out and back, blow out and back, 24:50 blow out and back. 24:53 You try to contract your abdomen 24:54 each time to come forward. 24:56 Blow out and blow out 25:03 and blow out. 25:07 We'll do five more, 25:12 it's two and blow, three, blow out, 25:18 four, one more time blow out, five. 25:22 Okay, now we're gonna turn, Larry. 25:24 We're gonna kind of use the chair to help us turn, 25:29 stretch the sides. 25:33 All right let's go the other way. 25:36 How is that one feel? That feel all right. Yeah. 25:43 Okay, now we're gonna look straight ahead, 25:46 we're gonna look up and look down 25:50 and up and down and up and down, 25:58 look up, look down and up and down, 26:06 five more times, up and down, 26:10 and up and down, and up and down, 26:17 and up and down, and up and down. 26:23 Okay, let's look to the side 26:26 and look the other way, back to the left, 26:31 back to the right, back to the left, 26:36 back to the right, back to the left, 26:40 back to the right, two more each way, 26:43 back to the left, back to the right, 26:47 back to the left, back to the right. 26:51 Okay, Larry, I think that's good. 26:52 Just go and keep sitting there and we'll go and close the show. 26:56 At our program at the Black Hills, 26:58 we've our orthopedic surgeon, named Dr. Foster, 27:01 who says on a regular basis, 27:03 if you have a sore joint 27:05 and you want to get another 50,000 miles on that joint, 27:09 get into regular exercise. 27:11 So if you want to get another 100,000 on that joint, 27:14 change your entire lifestyle, so eating healthy, 27:17 drinking lots of water, doing all the things you can, 27:21 and most of all encourages people 27:23 to do it for the glory of God, 27:24 because we're looking to serve God to our fullest, 27:27 the blessings will be even greater 27:29 than for doing it for self. 27:31 On this show on Body and Spirit, Body and Spirit Aerobics 27:34 we use the scripture of Philippians 4:13, which states, 27:39 "I can do all things through Christ which strengthens me." 27:42 Thank you for joining us. 27:43 I hope something we did will be of help to you 27:46 and we look forward to see you next time again 27:48 on Body and Spirit Aerobics. 27:50 God bless, we'll see you next time. |
Revised 2014-12-17