Participants: Lyndi Schwartz M.D. (Host), Lauren Rittenhouse, Andi Hunsaker M.D.
Series Code: NBAS
Program Code: NBAS000003
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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. |
Revised 2014-12-17