Body and Spirit (New)

Step For Osteoporosis

Three Angels Broadcasting Network

Program transcript

Participants: Lyndi Schwartz M.D. (Host), Lauren Rittenhouse, Andi Hunsaker M.D.

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Series Code: NBAS

Program Code: NBAS000003


00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health.
00:05 Be sure to consult your physician
00:07 before beginning any exercise program.
00:11 Do you know why experts recommend
00:13 exercise for osteoporosis?
00:15 Is it dangerous to exercise when you have osteoporosis?
00:19 Stay tuned for the answers?
00:42 Hello, welcome to Body and Spirit Aerobics.
00:46 My name is Andi Hunsaker, I'm a physician from Boston.
00:50 I like to introduce my guest before we go on.
00:53 To my right is my identical twin sister,
00:55 Lyndi Schwartz, also a physician from Ohio.
00:59 To my left is my friend Lauren Rittenhouse,
01:01 also from Boston.
01:03 She's a multitasker, she's a cellist,
01:06 a wife, a mother and also a PE teacher.
01:09 We're also wives but not mothers.
01:11 Today, we're going to be doing step for osteoporosis.
01:15 Experts recommend exercise for osteoporosis,
01:18 because when you exercise you don't just build
01:21 muscle and endurance, you also maintain
01:24 the amount and thickness of your bones.
01:26 Exercises such as weight-bearing, resistance
01:30 and flexibility training should be
01:32 the core of all exercise in patients with osteoporosis.
01:36 Weight-bearing exercises include walking, hiking, stair climbing.
01:41 Bicycling and swimming are not weight bearing
01:44 and therefore are not considered exercise
01:47 that will build that muscle strength and bone strength.
01:50 Swimming is actually a resistance exercise.
01:54 Swimming can be done to help built your resistance
01:58 including weights and bands.
02:01 Weight-bearing is important to prevent fractures.
02:05 Now, we'll begin with going to our steps.
02:09 Let's go to our steps and what we're going to do
02:11 is just we're going to march in front of our steps regularly.
02:15 And we're just gonna practice marching
02:17 and what we're going to do today
02:19 is just introduce you to the step.
02:22 And what we're doing right now
02:23 is just walking in front of the step.
02:25 You don't need to necessarily have a step,
02:28 but if you have one that's great.
02:30 You can make your own step if you like out of some plywood,
02:34 just make sure it's extremely stable.
02:36 Now, what we're going to do
02:38 is we're gonna walk up on top of the step
02:39 and hopefully we'll do it together.
02:41 Do you remember marching from pathfinders?
02:44 We're gonna go left,
02:45 then we go left and we go left, right, left.
02:49 Now, when we get to the part about left, right, left,
02:52 we'll go left up on to the step,
02:54 we'll see how coordinated we are?
02:56 We may not make it at the same time
02:58 but we'll get up on top of the step
02:59 and we'll march up and down.
03:01 All right, so let's begin.
03:04 Left, left, left, right, left.
03:08 You see they weren't paying attention,
03:09 we'll try that again for those of you who missed it out.
03:12 Well we do it again.
03:14 Left, left, left, right, left, down. Got it.
03:19 Very good, so now we're walking up and down on our step,
03:24 very natural, just like a regular walking.
03:28 Now, I want you to notice one thing
03:29 as we're walking up and down
03:31 but before I go on to what we want to notice,
03:34 it's very important that when you get up on the step,
03:36 you don't lean back, but that you
03:38 lean slightly forward to make sure you don't fall off.
03:42 You also want to make sure that you put your heel first
03:45 and come down with your toe.
03:47 So you want to make sure you go up with your heel
03:50 and come down with your toe.
03:52 Down with your toe, up with your heel.
03:55 Down with your toe, up with your heel.
03:59 Now, you'll notice that we continue to go up
04:03 with just our right leg, left leg.
04:05 We don't want to just exercise the left leg
04:08 we want to exercise both of them.
04:10 So, I'm going to show you a technique
04:12 that will help you change legs and that includes tapping
04:18 the leg that you tap with
04:20 be the one that you go up with onto the step.
04:23 And I'm going to do a demonstration
04:25 and they will follow me.
04:27 But when you tap, you tap on the floor,
04:29 you can also tap on the step.
04:31 But we're gonna have you tap on the floor first
04:34 in order to change legs.
04:38 So, we'll do this four more times
04:40 and then I'll have you tap your right leg, all right.
04:43 Let's go, so one, two, three, four
04:54 and we'll tap before right leg and go back upon it.
04:57 Do you see that?
04:58 Now, we're using our right leg to go back upon the step.
05:01 Always the heel, down with the toe
05:04 up with the heel down with the toe,
05:07 all right we'll try doing that a little quicker now.
05:09 We're gonna tap on the four we'll try that every
05:13 for about two sets and then we'll go to doing
05:16 two then we'll see how coordinated we can be?
05:19 All right, so one count with me girls
05:23 two very good three, tap with the left okay?
05:29 Tap with the left tap one,
05:32 see now we're on the left going up,
05:33 okay, two, we tap with the right,
05:36 three, very good, four, tap with right on the floor.
05:42 One, now you see we changed legs see,
05:45 two, very good keep me on track, three, very good,
05:49 tap with your left, four, tap with the left very good.
05:53 Now, we go to two all right?
05:55 So, one, good tap with our right, two, tap more fun?
06:02 Good two oh! I didn't I missed it.
06:08 So, do it again one, I'm doing them two at that time,
06:12 two tap with the left, one, two, tap with the right,
06:19 tap, one, two, tap, one, two, then we every other right?
06:30 We're gonna do good with the right side.
06:32 So, we do that with every other one okay?
06:33 So, we see very quickly,
06:34 so we'll tap every time you come down we'll tap.
06:37 And we'll change legs up and we can tap now,
06:40 tap left, one, okay, tap right, tap left,
06:48 tap right, you can almost make music with this right?
06:50 Tap left, you hear some music in your head?
06:52 No. Sing it to your self, right.
06:55 Tap left, tap right
06:58 and this is good for osteoporosis, right?
07:00 Very good for osteoporosis, remember stair climbing
07:03 was one of the exercises for osteoporosis.
07:07 And many of us have stairs in our homes.
07:09 It's a weight bearing exercise, we're gonna strengthen
07:11 and maintain the thickness of the bones.
07:14 All right, now suppose you get bored doing this
07:18 tapping up and down, it's good for 10 minutes
07:21 because may be you want to do something more interesting.
07:24 All right so what we gonna do we gonna tap up on the step.
07:27 So, what I want you to do is put one foot on the step side ways
07:33 make sure you have your balance and come up on the step
07:36 and when you come up on the step you'll tap and come back down.
07:42 Step up and come back down,
07:45 up, come back down, up, come back down,
07:50 let's do quicker, up down, not too fast.
07:53 Up, down, up, down isn't that fun? Yes, it is.
08:00 Lot of fun up, up, tap, up, tap, up, tap, very good, up, tap.
08:12 Now, we can get bore with that if we do that too long.
08:15 So, we're going to now do some interesting
08:17 leg move this will also help with your balance,
08:20 because we know that that's one thing
08:21 that's important also as we get older.
08:24 So, we gonna walk up on our step,
08:26 we just stand on the steps right now
08:28 and we'll do what we call it hamstring curve.
08:31 That's why you take, and make sure
08:32 you have a good balance, is everybody balanced? Yes. Good.
08:35 We're gonna just take our leg back like this,
08:39 like a Flamingo.
08:41 Keep your arms out for balance and put you leg down.
08:44 This is called a hamstring curve.
08:47 All right, curl for those who are Americans
08:50 and can put that extra r in there.
08:53 It's a curve, all right very graceful.
08:56 So let's just practice that from going down from the floor,
08:59 we'll get up and we'll curl the leg.
09:02 Oops I got the wrong one. Come back down.
09:04 Get up and curl this leg, come back down,
09:07 get up and curl this leg backwards, come back down.
09:11 Up and curl the leg come back down.
09:14 Do we all have that? Yes. Very good, I think we have it.
09:17 Then we'll do what we call a knee lift.
09:19 We lift our knee standing on the step by to stand
09:21 this step and see what that feels like.
09:23 A lift and a lift and a lift, let's go over that up and down.
09:29 Knee lift, up, knee lift back down,
09:34 right up knee lift put down.
09:37 Left knee lift, right knee lift, very good,
09:44 right knee lift, left knee lift, very good.
09:50 Right knee lift, your right leg is up,
09:53 your left leg is up, very good.
09:55 Now, we'll do that to the corner, so we have center
09:58 and we've two corners of our step.
10:01 So, we'll go to this side, I'm gonna do the same thing,
10:04 knee lift and we change directions,
10:07 knee lift, keep your balance.
10:10 Knee lift, knee lift, notice we're making
10:15 the change on the ground,
10:19 knee lift and this is very good as we age,
10:23 balance and weight bearing.
10:24 Now we'll do some kicks and we always step up
10:28 on the inside leg right.
10:29 That's right, we always step on the side closest,
10:32 thank you, that's why I brought my guests along.
10:35 Always step up with the leg, 'cause if you did this
10:37 you would be kind of like all over the place.
10:40 So, you step up with the inside leg,
10:43 inside leg close to the step.
10:45 All right.
10:46 Same hold shoe now, we'll do center, we'll do kicks.
10:49 All right, so let's stand on the step,
10:52 kick and kick and kick.
10:56 Let's step back down and do the kick again,
10:58 kick, next leg, kick, very good.
11:04 We're not using any arms yet, it's important to get
11:07 the foot work, so you don't topple over with the arms.
11:10 Good, kick. Now, let's go to the side, to the corners.
11:16 I kept doing that,
11:17 it's kind of fun, it's kind of fun, yes.
11:19 Let's go to the corners, okay here,
11:21 very good and always step up with the leg that's closest
11:25 to the step that's called the inside leg
11:28 the one that furthest is the outside leg.
11:33 Very good, I think we've that one? I like that one.
11:37 I know you like that one,
11:38 but you like the next one even better.
11:39 Okay. We'll lunge back, why is that good?
11:42 It will stretch your muscles in your lower leg,
11:46 in your gastrocs and your soleus
11:48 and your hamstrin and your achilles.
11:50 The leg closest to the step is the one that lunges back,
11:53 okay so we'd practice that.
11:55 Lunge back, bring it back, Lunge back, bring it back,
12:00 lunge back, bring it back, lunge back, bring it back.
12:05 Let's turn to other side,
12:07 the step, the leg closest to the step lunges back,
12:10 lunge back, lunge back, lunge back.
12:16 All right, now we'll add some arms.
12:19 Okay. We'll add the arms but then we do little bit.
12:22 All right so now we can increase the intensity
12:25 because then we'll put it together.
12:26 So like in the sound of music when they're doing
12:28 the Do-Re-Mi, remember that
12:29 and Kurt said, but it doesn't make any sense.
12:32 But when we put it together it will make some sense.
12:33 All right, so let's just explore some other things
12:36 we can do with our arms.
12:38 We can do something called a biceps curve,
12:40 we just curl the arms in.
12:42 Do you want to do some other steering wheel things too?
12:44 We'll do that later. Okay. With the arms. Okay.
12:47 And so biceps curl, we curl that in
12:50 and curl the arms in and use a lot of...
12:52 clinch your fist and bring it in.
12:54 So you actually worked your muscles also.
12:56 You need to work the muscles in the arm as well.
12:59 Clinch the fist and clinch the fist.
13:02 Also, then you can do some wide arm extensions,
13:06 that works nicely when you curl you leg back.
13:10 By the way when you do this, a tapping is sometimes
13:13 what we do with that, okay, tapping with that.
13:18 Try putting that together, try tapping
13:20 and putting it together, putting it together,
13:23 putting it together, putting it together,
13:27 putting it together, all right.
13:28 Now, we're gonna do something different.
13:29 All right. We're going to do
13:32 extensions with our arms, all right.
13:33 So, extend, extend,
13:37 we do the other side to make it interesting,
13:38 extend and extend, extend and extend, all right.
13:44 What does that look like? Let's add the legs to that.
13:47 We'll go with your extend.
13:50 Actually that's not the right leg,
13:51 extend, extend.
13:55 I'm just trying to mix you guys up,
13:56 lets do this side, extend and extend,
14:00 fly like a bird.
14:01 All right, so fly like a bird,
14:04 fly like a bird, it will make more sense later.
14:08 Now, we can also do pull downs like this
14:12 and use your strength, pull your strength, pull down.
14:16 That's dumbbell the knee is lifted.
14:18 So, pull down, pull down, pull down, pull down.
14:24 There are some fancy things we can do with steering wheel.
14:27 And this looks like this, like this,
14:29 you'll turn to the right,
14:30 like that you'll turn to the left,
14:32 like that you'll turn to the right
14:34 and like that you'll turn to the left.
14:37 This can be done also with the leg lift,
14:39 it should be done with the opposite leg if we remember.
14:41 Okay, so we'll turn to this side,
14:43 did I do it right? Yes.
14:45 Yup, that's right and you turn to that side,
14:48 that's wrong, this side.
14:49 And you turn to this side, you turn to the uplifted knee,
14:54 turn to the uplifted knee, turn to the uplifted knee.
14:58 Now, you can also punch and punch
15:03 and punch and punch and because the arm is extended,
15:07 remember you can do a kick with that.
15:08 So, let's try it with our left arm extended
15:11 kick, kick, kick, kick, kick.
15:20 I'm sure we always be careful to
15:21 kind of watch where we're on the step.
15:23 Watch if that's right.
15:24 Keep track of yourself on the step,
15:25 as we keep moving on the step.
15:26 Exactly, myself kind of, top and over.
15:28 And that's right, don't be injured.
15:30 All right. Now we'll do some turning,
15:33 we come down of our step.
15:34 How do we get from one side to the other?
15:37 All right, so we do turnings from side to side.
15:39 We're gonna go up on the step with our left leg,
15:43 put the right leg down,
15:45 we're gonna come around like this
15:47 and put this leg down.
15:48 Up with the right, over with the left,
15:51 down and down,
15:53 up with the left over with the right
15:55 down and down.
15:57 Little faster maybe up, up, down, down
16:00 up most of the using the tap move also, right.
16:05 Tap with the left tap, tap, tap
16:13 and the same leg the tap is going on step also, right?
16:15 All right, now what we're gonna do,
16:16 we're gonna put that together with one of the
16:18 on step taps that we used.
16:21 We'll tap up three times, we'll turn around
16:23 to illustrate that. Okay, all right but
16:25 beginning on this side, let's tap up,
16:27 one two, we come down?
16:31 Three, we using do this way. Okay, number two, okay.
16:33 Okay, so one, two, three okay that's the tapping.
16:40 Now we will go one now do this way.
16:43 I want to make sure you know how to tap,
16:44 remember the tapping, two, three.
16:49 Now we'll get turn around, turn around,
16:52 one, two, three and turn around
17:01 one, two, three and turn around.
17:09 Let's do some biceps curls okay two, three and turn around.
17:17 One, two, three and turn around.
17:25 One, two, three and turn around.
17:32 Good. Was it fast, that's good,
17:34 that's good, that's pretty good.
17:35 All right, good. Now what we're going to do is
17:38 put together turning with three of the other moves we've looked,
17:43 Two of the other moves.
17:44 We'll tap, we'll do a knee lift and do with a kick
17:48 and we'll turn around.
17:50 Ready? Okay.
17:52 Tap, knee lift, kick, turn around
18:02 tap, knee lift, kick, turn around
18:10 tap, knee lift, kick, and turn around.
18:18 Tap, knee lift, kick, and turn around, very good.
18:25 One more time. One more time, okay.
18:29 Okay, begin with us then,
18:31 let's start over you can do by yourself.
18:33 All right it's fun.
18:34 Tap up, tap, knee lift, kick, turn around
18:42 yes, tap, last time okay,
18:44 knee lift, turn kick, turn around, okay.
18:49 Very good, okay. All right.
18:50 Know what we gonna do,
18:52 we're gonna do something interesting,
18:54 we might hop over the top of this thing,
18:57 but if you don't want, you can just walk over it.
19:00 We'll show you what that looks like,
19:01 we'll go from this side
19:02 you're just bored working on this side.
19:04 What does this side look like?
19:06 So we go on other side, okay so we will do three taps up
19:10 and then we'll hop over the top on the fourth.
19:12 Okay. So let's try that.
19:14 One, two, three, hop over the top,
19:22 do you see that?
19:24 Two, three, hop over the top,
19:29 I walk but we can keep going but you can just walk over,
19:34 if you're feeling very energetic you can just sort of hop over.
19:38 I don't recommend it if you are osteoporosis
19:42 but you can just walk.
19:44 What are we on, now do you turn already.
19:45 She is doing her own thing. Oh! I was practicing.
19:47 All right good. I'm practicing.
19:49 We've that effect.
19:51 Why not we try this in a sequence,
19:52 we'll put it together as a sequence
19:54 and we'll see how we do with that.
19:57 I was practicing.
19:58 But we're just gonna practice it.
19:59 If we mess up it's okay.
20:01 Try and follow along with us as
20:03 we put these things into practice
20:04 but those are simple steps that you can use
20:07 at in your own home, you could do it on the floor
20:10 and if on the floor you can be look like this.
20:12 You must do like this on the floor,
20:19 so this floor is better than that floor,
20:21 so you can just kind of just do it
20:22 on the floor if you would like.
20:23 Okay, we'll do a little a sequence but before
20:26 I discuss that we're gonna do something called repeater,
20:29 which means you repeat the exact same thing three times.
20:32 It looks like this see I'm gonna do knee lifts,
20:35 I'm gonna do the knee lifts here one, two, three,
20:40 I'm gonna come down and go to the other side
20:41 one, two, three and that's called a repeater.
20:46 So what we're going to do is we're going to practice
20:49 our knee lifts in a sequence knee lifts,
20:52 leg curls and then we'll turn to the center
20:55 and do our little steering wheel thing
20:58 and then our kicking thing. We're practicing.
21:01 So you can see. All right.
21:02 Hopefully we'll be coordinated but we may not be.
21:05 Join in with us and just we'll do it several times
21:07 so you can join in with us in the viewing audience.
21:10 All right. Are you ready out there?
21:11 Good. Well they are ready,
21:12 and we're ready all right. So, we gonna, go in.
21:15 I'm ready. Well, we'll use the,
21:17 the pull down for the lifts, we'll use this for the curls
21:21 and we use this and we use that.
21:23 All right, let's go, four, before we begin we'll do one,
21:28 one single, one single, one single,
21:32 three repeaters, three repeaters,
21:34 then we'll do leg curls all right.
21:35 So let's go.
21:38 One, two, three, four and repeaters.
21:44 One, two, three, one, two, three.
21:50 Leg curls now.
21:51 One, two, three, four, repeaters
21:58 one, two, three, other side.
22:02 One, two, three, center now.
22:05 We do leg curls, steering wheel, knee lift, four of these,
22:10 knee lift, knee lift, punching now.
22:13 One, two, three, four, how was that?
22:20 That was good. Do we do it again?
22:22 We'll do it. Let's do it again.
22:23 All right. Let's try it again. All right okay.
22:25 We'll do again knee lift we will go slower this time.
22:27 Oh, yes. It was little fast wasn't it?
22:29 It was little fast. Oh that was real fast.
22:31 Let's do little slower this time.
22:32 Okay, but do it... okay,
22:34 the forty year old version. Okay, you did the
22:35 Eighty year old version or forty year?
22:37 Okay, let's just go for old thing.
22:39 Knee lift, knee lift, knee lift, knee lift repeaters now
22:46 one, two, three very good one, two, three very good.
22:53 Leg curls one, two, three, four repeaters
23:01 one, two, three, next one.
23:05 One, two, center now. Steering wheel, steering wheel,
23:12 steering wheel, kick, it's already four,
23:17 I loose track of myself, very good, good.
23:21 Hope we remember the sequence, one more for ancestors.
23:25 I hope you're able to catch that.
23:27 So you get a lot of fun with these different sequences.
23:30 It will be fun to put them all together.
23:32 Now, what we're gonna do is we gonna get up on the step
23:35 and we're gonna lift the outside leg
23:39 and lunge with it, lunge back okay.
23:42 All right, so we'll do that on either side okay?
23:46 Are you ready? Yes.
23:47 Remember, turn on number four.
23:48 Let's go, okay your knee lift and no arms now,
23:52 lunge back, knee lift, lunge back, knee lift,
23:57 lunge back, turn to the other side
23:59 kick, knee lift, lunge back,
24:03 with the side less closer to you, the side closer to you.
24:06 We'll turn around, knee lift, lunge, knee lift,
24:12 lunge, knee lift like this three,
24:14 turn around, knee lift, lunge,
24:18 knee lift, lunge, knee lift, lunge turn around.
24:25 Very good now we'll continue on,
24:26 we're doing the lifts and the kicks.
24:29 Does everybody had that lunge? Okay.
24:31 We'll put it together quickly for you
24:32 for little sequence all right.
24:35 We'll do the, the lunging, the knee lift
24:38 and then we do to get a tap,
24:40 the knee lift and a kick and then over the top.
24:43 So begin with the knee lift and the lunge again. Right.
24:44 They'll do some fight
24:45 and with the knee lift and a hop.
24:47 Let's go because time is of the essence, all right. Okay.
24:49 So with the knee lift and lunge once
24:52 and then we come back
24:53 and we'll do the knee lift and the kick. Okay.
24:55 Up, walk, lunge, this third, turn around.
25:02 Sorry about that, hello Lyndi, what's wrong with you?
25:08 Now turn around then tap, tap, knee lift,
25:14 kick, and turn around tap, tap,
25:20 knee lift, kick and turn around.
25:25 Now, over the top. Okay.
25:26 One, two, three, over the top,
25:33 tap, two, three, over the top.
25:40 Let's turn to the other side and do the other side.
25:42 One, two, three, over the top, one two, three,
25:54 and go to center next time over the top.
25:56 To the center and we'll go.
25:59 Knee lift in the front?
26:00 But Lyndi we'll do a hop 'cause we didn't do before.
26:02 Okay, we'll gonna hop, left leg as okay left,
26:04 left leg knee lift, knee lift for four times
26:08 and we'll hop on this after that four over
26:10 you can hop up to this.
26:12 Hop, hop, hop and one more hop, hop,
26:18 let me do the kind of same thing.
26:20 Leg out, leg out, leg out and a hop leg out,
26:27 and now hop, hop good, hop, good hop, good, hop, good.
26:35 I think it's pretty good, let's cool down.
26:36 That's good, very good.
26:38 Let's tap on the step all right with our toes.
26:40 Now, sit kind of on your, on your postural.
26:43 Put your hands on your waist and just tap,
26:46 tap, tap, tap, tap and it will tap for little while before toes
26:54 and then we'll tap with our heels, all right.
26:58 I hope you've been be able to follow some of the
27:00 moves that we've done.
27:01 We will explain some of them,
27:04 so if at home you thought, boy, that looks kind of fun.
27:06 Let's use our heels.
27:08 Especially for osteoporosis what a fun exercise.
27:10 What a fun exercise. Exactly.
27:12 We've had a great time today, haven't we girls?
27:14 Yes, we have. Great time we have.
27:16 You had a good time also? I'm sure you have.
27:19 Hopefully you kept up with a lot of the moves that we made.
27:22 I know some of them might have been a little bit difficult.
27:25 You know some would go to your toes,
27:26 tap your toes, now alright, tap your toes.
27:28 Well, if you had any difficulty with any of the exercises
27:32 don't be concerned about that.
27:34 My main concern is that you remain healthy.
27:36 If you have osteoporosis do not hop at all,
27:40 make sure that you consult your physician
27:42 before you do any jumping or hopping whatsoever.
27:47 We want you to be in health
27:48 you know we have osteopenia as well.
27:50 Yes we do.
27:51 And it is very important for us to continue to do
27:53 these weight-bearing exercises just as it is for you.
27:57 You know we want you to be in health.
27:59 The Apostle Paul talked a lot about being in health
28:03 and our prayer for you today is that you will be in health.
28:06 Thank you so much for joining us.
28:08 You're a fun audience
28:10 and we hope to see you again next time.


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Revised 2014-12-17