Participants: Dick Nunez (Host), Daniel Hopkins, Rabecca Lovelace
Series Code: BASA
Program Code: BASA000074
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00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Depression plagues people of all ages and both genders. 00:17 But there are some things you can do 00:19 to help yourself out. 00:20 We're gonna talk about that next 00:22 on Body and Spirit Aerobics. 00:50 Hello, I am Dick Nunez, Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:57 During my career at the Black Hills 00:58 Health and Education Center, 01:00 one thing is very consistent, 01:01 we have a steady case of depression 01:04 coming through on a regular basis. 01:06 And so that is something that people are dealing with 01:09 on a constant basis 01:10 and there are some good things you can do about it. 01:12 That's gonna be our topic as we get into our workout. 01:15 Helping me out today will be Daniel and Rabecca. 01:19 Daniel lives out in the Black Hills 01:20 and he works as a fireman and a medic, 01:23 and has also helped out at the center there before. 01:26 And Rabecca, she is a college student. 01:28 You are a freshman, right? Yep. 01:29 At Union College in Lincoln, Nebraska 01:31 and you're taking, what? 01:33 International Rescue and Relief. 01:35 Okay. It seems to be a lot of that going around. 01:37 So that's good and so we're gonna 01:39 start our exercise program 01:41 and we're going to warm up. 01:42 And we're gonna start by just reaching way up to our right 01:45 and turn your body and go up on your toe as well. 01:48 Okay. Now go back the other way and way up. 01:51 You want to try and reach as far as you can. 01:54 And now turn and reach, 01:57 and reach, and reach, 02:01 and reach 02:03 and through left hand, now right hand 02:07 reach and reach with the right, 02:11 turn your body just warming up. 02:15 Start to get the blood flowing. 02:19 And then we'll talk a little more about depression 02:21 once we get in to our aerobic routine. 02:29 Okay, and reach, 02:31 and reach, and reach, and reach. 02:38 Okay. Let's do three more each way. 02:41 There's one, 02:43 and two, 02:46 and three. 02:48 All right. We're gonna do some upper body work 02:49 before we start into aerobics. 02:51 So we're just gonna bend our knees a little bit. 02:53 We're gonna reach back. 02:54 We're gonna press out on imaginary weights 02:57 just like we're bench pressing it out. 03:00 Little difference is we're gonna bring our hands together 03:03 to get the full range of motion of the pectoralis majors 03:06 or your chest muscles. 03:07 So you're pushing out 03:09 and you're pushing out. Push. 03:13 You're focusing on flexing your chest 03:15 as you're coming forward. 03:18 press, and press, 03:22 and press it out, 03:24 and press, and press, 03:29 and press. 03:31 Five more times and push, 03:35 and press, and press it. 03:39 One more. Okay. 03:42 Let's take the hands. 03:44 Put them behind your head. 03:45 Let your elbows drop back 03:48 and stretch, stretch. 03:52 Should feel it in your chest, 03:54 pull your shoulder blades together, 03:56 and now give yourself a hug. 04:00 Pull your shoulder blades apart. 04:05 All right. Now back over the head again. 04:09 Let your arms hang back, stretch the chest. 04:16 All right, and around again. 04:22 Pull your shoulder blades apart. 04:26 Okay. Rabecca, could you get the towels for us please? 04:33 Towels make for a good piece of exercise equipment. 04:36 You can do lots of good things with them. 04:38 And so we're gonna do some back exercise with it. 04:41 What we're gonna do is, we're gonna come up over head. 04:44 We're gonna bend to our right 04:46 and stretch it on the left side. 04:49 Now you're bending to your left 04:50 and you're stretching it on your right side, 04:52 using those muscles to pull back, 04:55 keep your arms extended so they're straight 05:01 and then focus on the muscles of your back 05:02 as you pull from side to side. 05:04 Back over to the left and back to the right, 05:09 back to the left, back to the right, 05:14 and back to the left, back to the right, 05:18 and left, and right, 05:23 and left, and right. 05:25 Two more times each way. 05:29 There's one 05:33 and two. Okay. 05:34 Now we're gonna pull it over in front of us 05:37 and go up over top and back down, 05:41 and up, and down, 05:45 and up and down, 05:49 and up and down. 05:51 Keep the arms straight. 05:53 Pulling it up and over. 05:55 Using your shoulders and your upper back muscles, 05:59 and up and down, 06:03 and up and down, 06:06 and up and down. 06:12 Let's go five more. 06:14 Way back, pull it over, 06:17 way back, pull it over. 06:18 This is an excellent one to help 06:20 keep your range of motion of your shoulder region. 06:26 Okay. Now hold it up top. 06:28 Okay. Bring it down and push up, 06:31 keep pulling it apart as you press 06:35 and push, and push, 06:40 and push, keep pulling it apart. 06:44 Five more times and up, 06:48 and up, and up, 06:53 and up, and up. 06:56 Very good. 06:58 Now what I want you to do is drape it 06:59 over your thumb side, 07:01 so we're on our right hand over the thumb side, grab it, 07:04 just underneath, and you're gonna curl up and down. 07:08 You're gonna give yourself the resistance as you do it, 07:12 put your elbow out in front of you just a little bit. 07:15 That will help you to get a full range of motion 07:19 and down and up, and down and up. 07:23 Three more times. 07:27 And one more. Okay. 07:30 Now we're gonna go the other side. 07:32 Put it in your hand. 07:33 Let it drop-drape out to the thumb side. 07:35 Grab underneath it. 07:37 You're gonna have your arm out in front of you, 07:38 curl up and down, curl up and down, 07:42 and curl, and up, and up. 07:48 Five more. 07:51 Focus on the muscle you're working, 07:52 you're flexing the bicep each time you come up 07:55 and one more time. 07:57 Okay. Now we're gonna do the triceps. 08:00 We're gonna turn and look that direction. 08:02 Your left foot's gonna be on front. 08:03 Your right foot's back. 08:04 You're gonna grab the towel down towards the end. 08:07 You're gonna grab this one about a foot away from it. 08:10 You're gonna bend over. 08:11 You're gonna kick back, pull back through, 08:13 kick it back, back through, 08:15 and this one, you're working on the triceps muscle, 08:18 which is the antagonistic muscle of the biceps. 08:21 Every time one muscle is in flexion 08:23 and other one's in extension 08:25 and so they work together. 08:32 Three more times. 08:35 And press, and one more. 08:38 Okay. Good. 08:39 Okay. Now we're gonna grab 08:41 with our left hand towards the bottom. 08:44 Right hand's about a foot away. 08:46 Bending over, kicking back, 08:48 pull through, kick back, 08:51 and kick back, and push and out, 08:56 and out, and out, and out. 09:02 Three more. 09:06 Okay. Good. All right. Let me have the towels. 09:10 So Kalie-- or Rabecca, 09:11 excuse me, what do you like to do? 09:13 I like to go rock climbing. 09:15 Uh, that seems to be a prerequisite 09:16 for that IRR degree-- Yeah. 09:18 Lots of rock climbing going on. 09:21 Okay. We're gonna stretch out now. 09:23 I want you to bring your right arm up, 09:25 let it drop, reach up, grab behind your elbow, 09:29 and pull towards your head. 09:36 And hold. 09:42 Okay. Relax. Bring the left arm up. 09:45 Let it bend. 09:47 Grab it with your right hand and pull. 09:52 Keep your pull steady. 09:58 Okay. Good. 10:00 Now put your right arm out. 10:01 Bring it across your body. 10:03 Reach up with your left hand 10:05 and pull it in towards your body. 10:07 Whenever you're stretching, 10:08 you don't want to take yourself into deep pain range. 10:11 You just take it where you feel the muscles stretch 10:13 and then hold it. 10:15 Want to hold each stretch 10:16 for about 10 to 15-second time period. 10:20 Okay. Now we're gonna go the other way. 10:23 Bring it across 10:27 and hold. 10:33 Okay. Five more seconds and relax. 10:37 All right. 10:38 Okay. We're gonna start aerobic portion now. 10:40 This we'll start by stepping in place. 10:42 Okay. Go ahead and start stepping. 10:45 Swing the arms. Okay. 10:47 Little more step than that. 10:49 There you go. That's better. 10:57 People get into depression for lots of different reasons. 11:01 We're gonna talk about so many things 11:02 you can do for it. 11:03 Certainly, the depression can happen for many causes, 11:08 and I've met a lot of people 11:10 and Daniel, I know you have too, 11:11 they've gone through a lot, 11:12 but yet still able to come through it 11:14 and live happy healthy lives. 11:16 I know you, yourself, have had some stress in your life 11:18 and you seem pretty well adjusted. 11:21 Rabecca, I'm sure your life is stress free, right? 11:25 Not really. 11:28 You know, college could put people 11:29 in the state of depression 11:30 if they feel like they're not doing well 11:31 and it becomes overwhelming and becomes hopeless. 11:36 Of course, that's where a walk with God helps you. 11:38 And what do you feel like's helped you 11:39 the most of your life to keep you going? 11:42 My relationship with God. Okay. 11:46 Okay, Daniel, I want you to go and do some lunges this time 11:49 and so why don't you go ahead and do a couple. 11:51 So Rabecca has a chance to see what we're doing. 11:53 Put the hands on the hips, okay, 11:54 and lunge out, okay, and back. Okay. 11:57 Why don't go ahead and join him now? 11:58 Step back a little bit more before you start. Okay. 12:01 Okay, now step out with your right leg. 12:03 Okay, now you want to make sure, 12:04 you don't go too far over foot, 12:07 you want to keep your knee back 12:09 so you just ride straight over. 12:10 Okay, you're going too far forward still. 12:13 So watch Daniel. 12:15 See how he steps out. 12:16 Go and step out a little further and that will help you. 12:19 Step out little further, step out, 12:21 little further still. 12:25 Okay. That's better. 12:27 Again, try not to let that knee go too far forward. 12:30 So when you step out, squat down. 12:32 See when he goes out, he's squatting down. 12:35 That's better. Squat it. 12:36 There you go. Now you're getting it. 12:45 And step, way out, 12:48 step out, step out, Rabecca. 12:50 There you go. 12:52 And lower your hips down, a little bit sooner. Down. 12:55 Okay, As you're stepping down, 12:56 you're going straight down with your hips. 12:58 Down there-- there you go. 13:06 Okay. This is an excellent exercise 13:07 for your hips and your thighs. 13:13 It can be tough on your knees if you'd have bad knees. 13:19 One of the things we do at the Black Hills 13:20 is we do a thing called lunge the hill, 13:23 which is one of the favorites out there 13:26 and always gives people a good hard workout. 13:28 They like getting outside. 13:31 At least when it's not snowing. 13:37 Doing okay, Rabecca? Yep. 13:39 All right. 13:44 Okay, let's do three more. 13:52 On each side. Come on left side. 13:55 Come on, you know me better than that. 13:59 Okay. Good. Go back into your step. 14:02 Okay. 14:07 Okay. Just step it up more. 14:09 We're getting into our workout so come on arms swinging, 14:11 arms swinging, pump it up. 14:15 Okay, let's try and swing the arms to the front here. 14:17 You're going across to your body. 14:18 Let's try and get up. There you go. 14:20 That's better. 14:28 One thing it helps people who are starting to feel depressed 14:30 if they would simply go to bed earlier and get up earlier. 14:34 That's something that helps up 14:35 because they start getting more growth hormone released 14:38 and the tryptophan to the serotonin to the melatonin, 14:41 happens more efficient early in the evening time versus later. 14:46 And then there is exercise. 14:49 Dr. Neil Nedley has done a lot of research in depression 14:53 and I remember reading a statement 14:54 where he talked about two thirds of all depression 14:57 could be reversed with exercising 14:59 three times a week for three months 15:03 and a lot of depression would be gone. 15:05 As people would have something else to think about 15:08 and exercise is a mood alterer. 15:12 And certainly, what we eat affects depression. 15:15 If you're eating poorly 15:17 and you're bogging your body down with lot of refined stuff, 15:22 it definitely takes it toll. 15:23 Do you eat healthy, Rabecca? I try to. 15:26 You do. How about you, Daniel, you eat healthy? 15:28 Try to. Okay. 15:31 Which means most of the time, right? 15:33 As much as I can. Okay. 15:34 Let's step it up a little more. 15:45 How did you enjoy the Manor Restaurant? 15:47 Did you like that? It's really good. 15:48 They have a really wonderful restaurant 15:50 around here at 3ABN, where a lot of the staff go over 15:53 and get healthy food and even keep some of those 15:57 who may not eat as healthy as they need to on a good plan. 16:04 Okay. Let's pick it up a little more. 16:07 Okay. And let's start jogging a little bit. 16:09 Jog in place. Very good. 16:11 Keep those arms pumping. 16:15 Jogging has been found to be beneficial 16:18 to help people with depression. 16:22 If you get out and it's much 16:25 or probably more pleasant when you get outside 16:27 and good to see some change of scenery 16:29 rather than staying at a studio and doing it. 16:35 But you'll still get some of the benefits. 16:36 Okay, let's backup a little bit. 16:38 You folks started jog right after I said. 16:43 Okay. Pick the knees up a little more. 16:46 Very good, Daniel, you're looking good. 16:52 Keep swinging the arms. 16:59 Okay, go back and do a walk. 17:04 Pick the knees up more, 17:08 pick it up. 17:13 The other thing people can do 17:15 when they are having depression, 17:17 they seek somebody out that you trust, 17:18 that you can sit down and talk to. 17:20 I know at our wellness program, 17:22 we have one fellow who is so depressed, 17:24 who couldn't even function, 17:26 and he went through the program, 17:28 and even after the program is done, 17:29 I thought, wow, we didn't help this guy much. 17:30 He still seems pretty depressed to me. 17:32 And I got a call from him six months later 17:34 and he goes, hey, Dick, how are you doing? 17:36 And I thought who am I talking to. 17:37 And he told me who he was, and I couldn't believe it. 17:39 And he said, I'm doing great. 17:41 And I said, well, what change. 17:43 He goes, well, I kept following the program 17:44 for the next six months 17:45 and now I feel like a new person. 17:47 I'm back to work. I'm getting married. 17:49 And his depression had totally left him. 17:51 But we'd seen people come to our program 17:52 who were so depressed. 17:53 They couldn't even function and they go through the program 17:56 and their life is changed, 17:57 but going through the counseling is a big part of that 18:00 'cause you have to deal with your issues 18:02 and I'm sure again, Daniel, that's something you'd to do. 18:04 You'd to deal with the issues, and move forward, 18:06 and it's probably something you've to do on a regular basis. 18:08 Just to keep yourself, you know, keep it intact 18:11 well, because otherwise the, the evil person within us 18:15 can start crawling over the edge 18:17 unless we keep that checked back 18:19 by following God's principles. 18:21 Okay. Let's go ahead and do squats now. 18:24 Okay, Daniel, why don't you go ahead 18:25 and demonstrate a proper squat. 18:27 Okay. Make sure you push your hips back 18:29 as you squat down. 18:30 And again, you want to keep your knees over your feet. 18:32 So go ahead and get the position, Rabecca. 18:34 Now squat down, push your hips back, 18:36 as you start to squat. There you go. 18:38 Back even a little bit more. 18:39 Don't be afraid to bend at the waist. 18:41 There you go. Now you're looking good. 18:44 Have you done these before? 18:48 Few times. Few times, okay. 18:53 Do you exercise much? I try to every week. 18:57 Really, what you do? Um, I run. 19:00 You run, how far? Not far. 19:02 Okay. Trying to work up to a mile. 19:06 A mile? Mm-hmm. 19:09 How about you, Daniel, what you do for your exercise? 19:12 I workout in a fitness center. Okay. 19:15 And get out and walk around as much as I can. 19:17 Okay. Of course, you need to stay pretty fit 19:21 doing your job that you do. Yes. 19:24 Daniel, from time to time, 19:26 you travel around the country and fight fires, right? Yes. 19:32 In fact, not too long ago, 19:33 there was the big fires in California 19:34 that you came down and helped down on, right? 19:36 Right. Okay. 19:37 Yeah. 19:40 Is that fun? It's a blast. 19:42 Is it? It is. 19:43 Okay. For some people. 19:46 Not for the people whose houses are being threatened. 19:49 True. 19:52 That one took quite a few houses though, didn't it? 19:54 It did, yeah. That's too bad. 19:56 How are we doing there, Rabecca? Okay. 19:59 Starting to feel 'em? Yes. 20:00 Okay. Daniel, we doing all right? Yeah. 20:05 Okay, let's step it back out again. 20:10 Okay, pump it up. 20:13 Pick those knees up. 20:15 We're into the strong phase of the aerobic training program. 20:24 So often when people come to our program 20:27 and they're feeling depressed, 20:28 you have to kind of drag them down 20:29 and get them to a workout. 20:31 But once they go through the workout, 20:32 they are so glad they did it because it feels so much better. 20:35 But eating healthy, drinking a lot of water, 20:38 and getting outside, and getting into the fresh air, 20:41 going to bed earlier and getting up earlier, 20:43 I mean, so many of those things are beneficial for doing. 20:46 And of course, as Daniel mentioned, 20:49 without God in that equation, 20:50 it's very hard to really get yourself intact. 20:53 But they find in scientific research that those who have 20:56 a good spiritual life are much healthier. 20:58 And of course, mental health is such a vital component. 21:02 Okay. Let's go ahead and squat again. 21:06 What I tell our wellness guests all the time 21:09 is that every thought you have 21:11 affects every cell in the body. 21:12 You know, if you get a phone call 21:14 at 2 O'clock in the morning 21:16 and it's for you, it's gonna really stress you out 21:18 because, you know, usually if you get a call at that time 21:20 it's bad news. 21:21 But even it isn't for you, can you get right back to sleep? 21:24 Usually not, because it is stressful 21:26 to get calls at that time. 21:30 And when people go through the program, 21:32 when they have problems like they're all overweight, 21:35 or they have hypertension, or blood sugar problems, 21:39 and they become obsessed with their numbers, 21:41 then they don't do as well as the person who'll just relax, 21:44 lets go and lets God. 21:45 And I see that in working out too. 21:47 We had a couple of young men, Daniel, 21:49 you probably knew both of them. 21:50 One of them was obsessed with getting strong. 21:52 The other one was just, I'm just happy to be here. 21:54 And the one who was obsessed was actually stronger 21:57 than the one who was just happy to be there, 21:59 but pretty soon the one who was just happy to be there 22:01 blew right past him and he goes, I can't figure out, 22:04 how has he gone so much stronger than me? 22:06 And I said well, can you ever tell 22:08 when he has a bad workout? And he goes no. 22:10 He is always grinning from ear to ear 22:11 no matter what he does. 22:12 You know who I'm talking about, don't you? Yeah. 22:14 And I said, well, that's why he does so well 22:16 because he's not worried about it. 22:18 He's simply training for the glory of God. 22:20 Not worrying about how stronger he gets 22:22 and by working out that way, he does really well. 22:25 And for those who are obsessed with how they're doing 22:27 or how they look and so forth-- 22:29 oh, you guys are getting tired, I'm sorry. 22:31 Okay. Start stepping again. 22:35 Those who are obsessed with it, 22:37 they are the ones who battle more the depression, 22:40 or the old feelings were if you just relax, 22:42 let go and let God, it works so much better. 22:45 Okay. We're gonna start our cool down phase now. 22:48 So just start stepping lightly. 22:51 I like using squats as part of the aerobic workout 22:53 because it is a great exercise 22:55 for the overall benefit of the person. 22:58 In fact, I can say that squat's the best exercise you can do. 23:01 I pick one exercise that's it. 23:04 It works so many of the major muscles 23:05 and it--it makes us feel good when we're done, right? 23:08 It felt good when you stopped, right? Okay. 23:14 And I know you can feel a big difference 23:15 when you squat at regular basis. Yeah. 23:18 So I personally trained Daniel 23:20 so he is well acquainted with squatting routines, 23:23 and lunging, and all the rest of the stuff that we do. 23:30 Okay. Let's keep it going. 23:32 We're gonna hang on for another minute 23:35 and 20 seconds of cool down 23:37 and then we'll start winding up our exercise. 23:43 Doing okay, Rabecca? Yeah. 23:45 Okay. Daniel, you still holding up all right? 23:47 Starting to get little warm. 23:49 Getting warm. That's good. 23:53 Releasing those endorphins that's what exercise does. 23:56 You start working out, you know, sometimes 23:57 you may not enjoy it when you first get going, 23:59 but then as you get into the workout, 24:01 all of a sudden, you go out, 24:02 feel lot better and then when you're done with the workout, 24:04 you feel really good and that's that endorphin release, 24:07 which is a more morphine like substance 24:09 produced by the body naturally 24:10 and it gives us a feeling of well being. 24:16 Okay, we're winding down to our last 30 seconds 24:22 and then we're gonna stretch out. 24:24 And stretching out is also a good thing 24:26 for people to do who're depressed 24:27 because stretching tends to let us get in touch 24:30 with our own body and we, we feel good after we do it. 24:34 And we're down to our last 20 seconds. 24:41 And down to last 15. 24:43 The final countdown 24:45 10, 9, 8, 7, 6, 24:50 5, 4, 3, 2, 1. 24:57 Okay, Come over to me, put a hand on my shoulder, 25:00 go ahead and grab your ankle, 25:02 and stretch your quadriceps. 25:04 Okay. If you can't reach your ankle, 25:06 you can just do your pant leg. 25:08 Why don't you do that, Daniel? 25:09 Just go ahead and get a hold of your pant leg 25:11 until you get to a point where you've gotten 25:14 enough flexibility that you can hold of that. 25:19 Okay. Let's switch the other side. 25:25 Try not to push me over. Okay. 25:27 You, bum, you actually pushed on me. 25:32 Okay, hold it. 25:37 You should feel that stretch in your quadriceps. 25:39 If you need to feel little bit more, 25:40 you can lean forward further. There you go. 25:45 Okay. Now let's do the hamstring. 25:48 We're gonna step out with the left foot, 25:49 up on the heel, lean forward, 25:52 stretching the back of the leg, keep your chest up, 25:55 feel stretching the back. 26:00 Hold that. 26:04 Okay. Now with the right foot 26:09 and lean forward into it, 26:10 chest is up, and hold. 26:19 Okay, now let's step out to the side, 26:21 onto your left, bend the left knee, 26:23 keep the right leg straight, stretch inside the thigh, 26:26 keep your chest up and hold. 26:33 Okay, let's shift over the other way. 26:36 Right knee is bent, left leg is straight, and hold. 26:45 Okay. Good. All right. Thanks a lot. We're all done. 26:51 If you know of somebody who's depressed 26:53 or you yourself battle depression, there is hope. 26:55 There are things you can do to make yourself feel better. 26:58 First of all, get up earlier, go to bed earlier, 27:02 and that right away will start to help. 27:04 Drink a lot of water, get a healthy diet going, 27:07 eat lots of fresh foods and vegetables, 27:09 and cut back on the things 27:10 that you know aren't good for you. 27:12 Get into a regular exercise program, 27:14 consisting of both resistance exercise 27:17 and aerobic exercise 'cause both of those 27:19 will be very vital for helping you feeling of well being. 27:22 And most of all, as Daniel mentioned, 27:24 you want to have a strong walk with your maker. 27:26 Get close to God and you'll find yourself 27:29 feeling so much better as you give in 27:31 and surrender all to him. 27:33 And remember to do all these things for the right reason. 27:35 God made you, He wants you 27:37 to be healthy to claim His promises. 27:39 Just like we do all the time 27:41 on Body and Spirit and Body and Spirit Aerobics. 27:44 Philippians 4:13 says, "I can do all things through Christ 27:47 which strengthens me." 27:49 God bless you. Thank you for joining us. 27:51 We look forward to seeing you next time 27:53 on Body and Spirit Aerobics. |
Revised 2014-12-17