Participants: Lyndi Schwartz M.D. (Host), Andi Hunsaker M.D., Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000004
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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 have one month left at the end of your money? 00:15 Would you like to reverse that and have more money 00:18 left at the end of your month? 00:20 Join us and find out how you can do that? 00:44 Hello, welcome to Body and Spirit Aerobics. 00:48 My name is Lyndi Schwartz. 00:50 I'm a physician and Internal Medicines Specialist 00:53 from Kettering, Ohio. 00:54 And I am pleased to host this program, 00:58 Aerobic Health At Home. 00:59 Before we get going, let me introduce you 01:02 to our two guest and my friends, Lauren Rittenhouse is joining us 01:06 from Boston Massachusetts. 01:07 Lauren is a cello teacher, she is a cellist 01:11 and she is also a mom of two children 01:14 one is a medical student. One is the medical student. 01:15 That's right. It's a costly thing. 01:17 And then we have my twin sister. 01:20 And her name is Andi Hunsaker 01:22 and she is from Boston Massachusetts. 01:24 She is a physician also and we're so pleased, 01:27 that you could join us today for this segment. 01:30 That we have entitled Aerobic Health At Home. 01:34 You know the Bible tell us 01:35 that we're faithfully and wonderfully made. 01:38 And do you know 01:39 that the medical literature is catching up? 01:42 Recent studies have shown a wonderful new study 01:47 it's called, The Leukocyte Telomere Length. 01:50 I don't know, if you've heard about that. 01:52 But you may ask, what is a Telomere? 01:55 It is the DNA sequence 01:56 that protects chromosomes from destruction. 02:00 They play an important role 02:02 in chromosome structure and function. 02:05 The Leukocyte Telomere Length 02:07 is a biological indicator of human aging. 02:10 The longer the Telomere the better. 02:14 And so you ask, how does this relate to you? 02:16 Well, there are several diseases that actually shortened. 02:20 The Leukocyte Telomere Length those include things 02:23 like diabetes, congestive heart failure and osteoporosis. 02:28 We also know that there is an inverse relationship 02:30 to the Telomeres length and the body mass index. 02:34 In other words the longer the Telomere 02:37 the shorter or the smaller the body mass index. 02:40 And if the body mass index is greater 02:44 then it tends to shortened the Telomere Length. 02:47 Well, what can we do about that? 02:48 It turns out that physical activity 02:50 actually lengthens the Telomere. 02:54 And that's a very excellent predictor of health. 02:58 Interestingly twin studies and sis have a twin. 03:01 Twin studies have been done 03:02 looking at people who exercise a lot. 03:05 And those who don't, those who exercise 03:07 a lot have long Telomeres. 03:10 And those who don't have shorter Telomeres. 03:13 So today what we want to talk about is, 03:16 Aerobics At Home. 03:17 What can you do to make aerobics fun at home? 03:20 I also mentioned that. 03:23 We sometimes have extra month left at the end of our money. 03:28 As I mentioned I'm a physician, 03:29 I'm Internal Medicine Specialist. 03:31 But I also believe in preventive medicine. 03:34 And one of the major things 03:37 of preventive medicine is exercise. 03:40 I tell many of patients, 03:41 I see them they have diabetes they come to the hospital. 03:44 They have terrible results of these conditions. 03:47 And I tell them, I can save your money. 03:50 If you eat right, get enough rest, 03:53 sunshine and exercise. 03:55 I can take you off your medications. 03:57 Many of my patients are spending 300 to 1000 dollars 04:02 a month on medication. This often is not necessary. 04:06 I tell them save your money, go on vacation instead. 04:10 Amen. And so today, what we want to do? 04:12 Is show you how to do, 04:13 Aerobics At Home and kind of variant. 04:17 The most common thing that we know is how to march? 04:19 And so let's start marching most of us march. 04:21 Well, how interesting is this? 04:24 Not very. Not that interesting. 04:26 And so we can march for half an hour at our home. 04:28 And by the way let me mention again. 04:31 In terms of exercise, 04:32 we should be doing moderate activity. 04:35 Moderate activity is things like walking of 15 minute mile 04:39 or if you want to do a little bit more running 04:42 a 12 minute mile or gardening. 04:44 Gardening is a marvelous way to get modern activity. 04:48 And so you can also do aerobics at home, 04:51 which is also moderate activity. 04:53 You should be doing 30 minutes 5 times of week 04:56 or if you want to step-up the pace 04:58 and do vigorous exercise. 04:59 You can do 70 minutes in divided segments at home. 05:03 But today what we want to do 05:04 is that show you some added Maneuver. 05:07 That you can do to improve your health at home. 05:10 And vary your routine and make it more fun. 05:13 If it's fun, you will stick with it. 05:15 So let me start with doing some simple things. 05:18 Well, squat a little bit and now we'll put our heels forward. 05:23 And then just warming up the leg. 05:24 Warming up the lower leg, 05:26 very important to keep the lower legs warm. 05:29 Because you are using them quite a lot. 05:32 Then to the side, toes to the sides, very good. 05:35 We're moving to the side because we want to elongate 05:39 the inner thigh muscles. 05:41 And then we'll lunge to the back. 05:44 And just lunge to the back and you can move your arms. 05:47 Because this actually increases the intensity of the exercise. 05:51 You can do out forward leg goes back, arm goes forward. 05:55 Very good, just like that, these are called rear lunges. 05:59 And we just keep doing those 06:00 in doing that you stretch your hamstring muscles. 06:05 As well as your calf muscles and your Achilles tendons. 06:09 The next thing you want to do is again 06:11 repeat the side again, go back to the side, 06:13 very good go back to the side. 06:17 And then put your hands on your waist 06:19 and the heels forward just like that heels forward, very good. 06:23 And stay low kind of squat. 06:25 This really helps the posture to keep the back straight. 06:28 Perfect alignment is really important as you exercise. 06:31 Let's do little marching again and keep the hands on the waist. 06:36 Okay, and then what we're going to do 06:37 is just show some different ways the kind of increase 06:41 or change the, the routine and the monotony of exercise. 06:45 Could you march in your home, in your leaving room 06:48 for 30 minutes five times a week? 06:50 I think, I'd be bored after the first one 06:52 I played quick in 5 minutes. 06:54 So here we go, now the other thing we can do, 06:56 let us bend on knees. And left up or legs like this. 07:01 Squat and lift, squat and lift. Good squat and lift okay. 07:08 And then we can add the arms. 07:09 Adding the arms is a great way 07:11 to increase the aerobic activity. 07:14 So we'll do go arms in and out, in and out very good 07:19 okay waist level very good then over to height up 07:24 to the shoulder level and this is very nice 07:29 because anybody can do this pretty much 07:32 without causing too much injury okay. 07:37 Let me raise ourselves up and then we want 07:39 to step to the side, step to the side 07:42 when you step to the side, step a big step to the side 07:45 really use your muscle. 07:46 The more you use that muscle the more energy you burn 07:51 so big step don't take a baby step take a big step 07:54 very good big step. 07:57 Okay, then we can stay on, make your arms go out, 08:00 out see just like that out and we go a little bit faster 08:08 even pick up the pace and the faster you move 08:17 the more energy you burn okay. 08:22 They make it even do it to our shoulder level like this. 08:34 Okay, are you began to breathe a little bit heavier? 08:37 Little bit. As you go faster. Almost. 08:39 Almost breathing heavier and you see you gradually ease 08:42 into it you never just start really quickly 08:44 because what you want to do is to really ease 08:48 into the exercise in that way your body is warmed up 08:56 and you don't have so many injuries. 08:58 If you move too quickly, you can cause many injuries. 09:02 Okay, now let's put the arms over head, 09:05 up and down very good and do it really vigorously, 09:10 really pull down and big movement to the side. 09:15 Okay. Big movements, up and down, big movements, 09:22 make your legs go out wide, okay very good. 09:28 Now let's go back to our march again 09:30 that good march and we just keep marching 09:34 and let's move our arms by our waist very vigorously 09:41 when you march and lift your knees 09:42 as high as you can really move your arms 09:45 by your sides and when you put your foot on the floor 09:49 put it down softly and really get those arms 09:54 involved a part of aerobic exercise 09:58 as opposed to resistance training 10:00 is that you feel breathless a little bit of sweat or a glow 10:06 and you feel slightly fatigued always make sure that 10:10 when you doing aerobic exercise you can still talk 10:13 to somebody else can you guys talk. 10:15 Can you talk Lauren? Of course. 10:17 Okay, very good, so we just keep a good pace 10:24 like this there were some recommendations 10:29 that I like to mention especially as we get older 10:32 over the age of 65 the recommendation 10:34 is that in addition to aerobic training, 10:37 which is the 30 minutes 5 times a week, 10:39 that two days of week we spend doing strengthening training 10:43 with weights or resistance bands. 10:47 In addition stretching is recommended 10:50 three times a week. 10:52 Okay, let's change a little bit 10:54 now let's do some knee lifts okay. 10:55 We will do knee lifts and pull the arms down. 11:04 And we're gonna wait a little bit just keep up arms 11:06 both arms up and then we're gonna do one arm down. 11:13 So, just change a little bit. 11:23 Now both arms okay both arms down 11:27 and over doing here is giving an idea 11:29 of different things that you can do 11:32 at home besides marching, marching is the fundamental 11:36 part of the aerobic exercise at home. 11:39 But this is varies the muscles that you use and the directions 11:43 in which we use them okay. Are you tired to doing this yet? 11:48 Tired over. 11:49 Are you feeling little bit of breathlessness? 11:53 A little bit. A little bit okay very good. 11:56 Now let's march again, march, 12:01 vigorous marching knees high. 12:10 Okay, very vigorous, okay. 12:22 I know I can hear myself breathing. 12:24 Okay, now let's go side to side again 12:27 this time no arms right side reach way over, reach way over. 12:39 And this can be done at home no equipment needed 12:42 just all space and this all you need. 12:48 Okay, now with this movement now what we're gonna do, 12:50 is we're gonna add what we call some hamstring curls 12:54 and this gonna look like this just look at what I do first 12:56 then you can follow me just like that keeping moving 13:05 then we gonna add our arms first low then waist high 13:09 shoulder then overhead okay. 13:10 Low pull back very good 13:22 okay it's doing great. Thank you. 13:25 Okay, now let's go waist level very good now when you pull 13:31 make sure you don't pull too vigorously 13:33 to cause pain in your shoulders. 13:35 You want to pull with enough strength 13:37 to use the arm muscles but not to cause any tissue damage. 13:42 Shoulder high keep the legs coming up 13:45 to your gluteal area as high as you can now let's go overhead 13:51 and pull down and do a little bit of bounce even. 13:58 I think this seems like a fairly good pace. 14:05 Okay, good are your arms like tired yet? 14:10 Almost. Almost not quite. Almost. 14:12 Well, you better work those arms a little bit more. 14:14 All right. Okay, you're just kidding. 14:16 Okay, I believed you. Okay, very good. 14:21 Okay, now let's go back to our side step, 14:24 side step and I'm gonna punch down, 14:28 punch, punch, good. 14:37 Now, actually I began punch down low and up high 14:40 away from our body and I'll show you 14:42 how that's like and you can follow me 14:44 in the mean time keep punching low okay like that. 14:53 Okay, you got that? We got it. 14:56 Good punch, low then high 14:57 away from where your body is moving. 15:07 Very good, again when you use your arms 15:10 and your legs together you hardly does really want 15:15 to get up there and that's what you want 15:17 cardiovascular activity aerobic exercise 15:20 is really by getting the heart rate up. 15:26 Okay, now let's go back to what we can do 15:28 a little side step and then we'll do our knees up 15:31 and lunge back okay. 15:32 So little different knees up and lunge back okay here we go, 15:36 we will do the right knee first okay here we go 15:41 and your arms up okay so first let's do the knees up like this. 15:46 We'll do some lunges and almost you getting used 15:50 to doing that let's do four with our knees up 15:52 we will lunge back for four okay. 15:54 So one left up, left up lunge back, 15:59 lunge back, left up that was a four was it. 16:03 But we can't count. You can't count. 16:06 May be I can't either. 16:07 Back okay then up with knee two, three, four 16:12 and then lunge back. 16:13 One, two, good three and four up, lubb, up. 16:18 Three, four, lunge back, back, back, back now you go up 16:24 two, three, four, one, two, three, four 16:30 then up two, three, four lunge back two, three, four up 16:39 two, three, four lunge back two, three, four 16:45 let's do two up two, one, two good up. 16:49 two, back to hope you're following at home 16:54 back two up two back two now let's just stay back, 17:00 back, back, back, back, back, good now go back to your march 17:07 here let's go back to your march one, two have you 17:12 on the right foot doesn't make any different 17:13 let's just march wherever you are, march. 17:18 Now what we're gonna do now we are going to strengthen 17:20 our quadriceps again and what will do 17:22 is well step to our right a little bit here, 17:25 move to the right and what we'll do 17:27 is we'll march from left, right, left then go over lunge. 17:31 I'll show you what we do left to it's one, two, three, 17:34 four lunge together. 17:37 One, two, three, four lunge together. 17:40 Okay let's go, one, two, three, four good, 17:44 one, two, three, four good, 17:47 one, two, three, four lunge good. 17:51 Now let's add the arms good one, two, three, four 17:56 squat together, one, two, three, four 18:00 squat together, one, two, three, four 18:04 squat together, one, two, three, four squat together. 18:08 Now with the waist one, two, three, four 18:11 squat together good, one, two, three, four 18:14 squat together, one, two, three, four squat 18:19 oh overhead now one, two, three, four 18:21 squat together good. 18:23 One, two, three, four squat together, 18:28 one, two, three, four squat together good, 18:30 one, two, three, four squat together you can now 18:34 center yourselves, in the centre right here again 18:37 and let's just march and we'll march keep marching 18:43 and we'll go to a another maneuver 18:45 are you guys getting wiped up a little bit? 18:47 Yeah, that's good. 18:48 All right, now what we want to do 18:51 we begin our series of some lifting of our legs, 18:53 of our knees and what will do initially is march 18:57 forward and back, forward and back, 19:01 forward and back, what we'll do is we will raise 19:03 on knee when we comeback a back of knee okay. 19:06 We go forward like this I'll show you okay, 19:12 let's switch sides. Good. For together that's okay, just. 19:26 I rather be together than. 19:27 Okay I'll try to show everybody how we can do things 19:30 at home and there is you know always just we marching 19:34 right now we can do something a little bit more difficult 19:37 I want to be turning to our right side 19:39 and we'll do that same maneuver lifting the left leg okay 19:43 so here we go we'll march to the side 19:45 we will go like this, lift. 19:52 Now what we gonna do now 19:54 is we gonna use our arms like this. 20:03 Now, what I want to do is lift both knees now like this. 20:06 Not at the same time. 20:08 Not at the same time, don't do at the same time. 20:09 Lauren is absolutely right. One at a time, lift the leg. 20:13 That's something not my time. It's called a jump, right. Okay. 20:18 So, lift the leg up and in and out. 20:21 Now you can also do some biceps curls with this. 20:25 So, here we go biceps curls, biceps curls, biceps curls 20:30 that strengthens your extremities while you're doing 20:33 this and believe it or not this really 20:35 is very good exercise what we're doing here 20:39 this is enough to fulfill the requirement 20:41 for that 30 minutes five times a week. 20:44 Okay, now let's go to the center step side step 20:47 and then turn to the left side. 20:52 Okay, now we lift that knee okay, 21:00 okay now lift both, lift both. 21:10 Okay, now we turn to the front again 21:13 and we'll go to side to side, okay, now what I want you to do 21:26 we'll do our march and I will still want to do next. 21:28 Okay, let's do march okay we are fairly aggressive 21:34 marching here. 21:37 And we're going to be doing some lunges and moving our arms 21:41 over our head like this okay we go like this, 21:43 like this so I would do slowly first very good 21:50 so this can be done at home to vary your routine 21:54 move the opposite arm across your chest like that. 21:58 Then you can go overhead and if you can really swing it. 22:02 Like that really swing you began to use 22:06 allow the major muscles what you want to do 22:08 use your muscles all the muscles not just a few 22:12 and do that way your lunge touching the heel 22:14 to the floor every time okay. 22:21 Very good, okay let's continue doing this 22:28 for one and two now let's just step to the side 22:32 so step to the side very good and then what we're gonna do 22:35 is we're gonna do elbow to knee lifts, 22:37 elbow to knee lifts okay. 22:39 And I'll show you what that looks like 22:40 it's looks like this, very good all right 22:45 and get it very aggressive you can do lots of things 22:47 with this the knees are out you bring them up, 22:51 bring your arms down very good, bring the arms down okay. 23:00 And this really as you can see this really begins to utilize 23:03 all of the muscles are using them 23:04 at different positions your marching, your stepping, 23:07 your lifting excellent aerobic exercise. 23:11 Okay, so let's just keep doing that it might be fatiguing. 23:15 If it is fatiguing for you go back to the march do not feel 23:19 that you have to do all these things. 23:21 Okay, now let's step our legs wide we won't move them 23:25 but we'll just reach up like this okay and tap the toe. 23:29 And throw your, okay very good just swing your arms up 23:34 okay then this one another thing that I want you to do 23:38 we will be circling the arms we circle them 23:41 at our waist first and then overhead okay like this. 23:48 Swing it like this if you get a little bit 23:50 of a proportion there then we can do the overhead 23:55 as well overhead. 24:01 Okay, okay just tapping a little bit 24:07 okay now we'll march and march, march very good, march, 24:15 march okay very good. 24:19 Okay, I am really feeling this I am really exercising. 24:26 We are two. 24:27 So that's great okay, are you felling this? Oh, yeah. 24:28 Okay, The next thing we're gonna do just very briefly 24:31 time is running short but I do want to do one thing 24:34 I want to turn to this side and bring the knee in like this 24:37 just keep it's steady and then bring the knee up. 24:41 Okay, this is something you can do at home to practice 24:43 as we'll show this while we still here. 24:45 And then we would just want to make sure you get this 24:48 be very careful doing it. 24:50 You can do both arms down like this both arms 24:56 and this is really good because you really lifting 24:58 like always one leg on the floor. 25:01 Okay, now let's switch to our sides we will go 25:02 to the step to the right then like this just move the, 25:06 keep the left leg stationary 25:08 and move the right leg in and out. 25:09 When that's feels good then you go ahead and lift it. 25:14 Okay, both arms down mean while I get fancy 25:19 and do a lift and the kick but let's just do the lift. 25:23 Okay, very good all right that's an example 25:27 of something you do it at home. 25:29 Let's just turn face to front a little bit 25:31 and step side to the side. 25:33 And for a little bit let's just march forward 25:35 in a back step like this. 25:38 It just cooling us down, now back step 25:44 like you are going somewhere but not really. Okay. 25:49 Because waiting outside. 25:51 Okay, now again as I have described 25:54 to the best exercise is outside in God's fresh air 25:58 my sister just mentioned about being outside 26:00 that's the best place combines the loss of great 26:03 natural remedies as a physician and internist 26:06 and some one who believes in preventive health. 26:09 I believe in doing as much as you can naturally, 26:15 as you possible can, it will safe you money really. 26:18 Two side step and as you do that you will find 26:23 tremendous blessing in just being outside 26:26 but if you cannot be outside then you have to be indoors 26:30 then aerobics is a great way to be indoors. 26:33 To cool down I'm going to do something we call a great fine. 26:37 And let me show you what that looks like you take one leg, 26:42 second leg tap it's a great way to cool down and it is fun too. 26:51 Just one leg behind the other you go little faster. 26:59 One leg is going behind one leg is being going behind 27:02 tap one leg behind. 27:06 You didn't had a knee lift like this. 27:18 Okay, that really cools you down okay. 27:21 Now, let's go to our march a very slow march 27:24 we are overjoyed that you could be with us today. 27:27 My heart is actually going and I'm going a little bit 27:31 and just a slight bit fatigued and I just hope 27:35 that you've had a wonderful workout with us 27:37 that you enjoyed finding out about how to add some things 27:41 to your marching. 27:43 That you will enjoy good health and I pray also 27:47 that you will be able to have more money 27:51 at the end of your month. 27:52 So that you can have fun and enjoy the things 27:57 you want to enjoy. 27:58 We are pleased that you have been with us 28:01 and we pray that God will richly bless 28:03 all that you do and also we pray that you will be back 28:08 with us next time for more aerobics. |
Revised 2014-12-17