Participants: Andi Hunsaker M.D. (Host), Lyndi Schwartz, Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000005
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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. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Do you laugh less than you did one year ago, 00:14 five years ago, ten years ago? 00:16 Do you wake up each morning with the sense of excitement? 00:19 If you do not stay tune 00:21 and we'll try to help you with that. 00:45 Hi welcome to Body and Spirit Aerobics. 00:49 My name is Andi Hunsaker. 00:51 I'm a physician from Boston. 00:53 My specialty is radiology. 00:55 I'd like to introduce my guest before we go any further. 00:58 On my right hand size is my identical twin sister 01:01 and one of my very best friends for life, 01:03 her name is Lyndi Schwartz. 01:05 She is physician from Kettering, Ohio. 01:07 On my left is also one of my 01:09 very great friends Lauren Rittenhouse. 01:11 Hi, she goes to church with us in Boston. 01:13 She's a cellist, that's major trivia cello 01:16 and she is also a PE teacher and a wife and a mother. 01:20 Today, we're gonna have a great time 01:21 the titled of our program is finishing with joy why? 01:25 Because a merry heart does good like a medicine, 01:28 but a broken spirit dries the bones, 01:30 we don't want any dry bones. 01:32 And so today, we're gonna have some fun. 01:34 Merry heart means fun. 01:35 My sister and I were raise in the family 01:37 that laughed a lot. Yes. 01:38 My father had a great sense of humor, 01:40 we spent many hours around 01:42 the dinner table cracking up laughing. 01:45 And so even in the stresses of life, 01:48 we can wake up with joy, 01:50 because we know who our Savior is, 01:52 and we can have excitement when we face today. 01:55 So, we'll begin with little warm up, 01:57 we've some wonderful games etcetera fun things 01:59 you can do with your whole family. 02:01 If you have children or grand children 02:03 bring them into the activity with you. 02:05 Let's begin by just a little bit of warm up. 02:07 Let just one leg in front, little different this time. 02:11 Heel good, and then we gonna kick our legs out, 02:15 and then have a little bit of running 02:18 and then we'll get into our program. 02:20 Let's tip our toes in front. 02:22 We just gonna stretch our muscles a little bit, 02:24 it's not good to exercise cold muscles. 02:28 You want to get a little bit of warming up 02:30 before you get into something vigorous 02:32 and we'll be little vigorous. 02:34 But we're gonna show you some things 02:35 that you can do also to make it not so vigorous. 02:39 But the idea is go with your teal now 02:40 the idea is that you will at some point not settle 02:44 for just feeling comfortable, 02:46 but pushing yourself with some degree of effort. 02:51 All right, you want to have your heart rate up, 02:53 but not too much you want be able to talk 02:55 or let's take to a little bit of jog a little bit of jog. 02:58 You don't have to take your feet of the floor as I'm doing, 03:01 I'm just moving my feet very, 03:03 very barely back and forth and this will suffice. 03:06 This will get your heart rate up just a little bit 03:08 get the muscles warm 03:10 and you will be able to function much better without injury. 03:15 We've learned a lot about injury through the years 03:17 I think we've had every running injury known to mankind, 03:20 I think so. It seems, 03:22 but never give up even if you get injured 03:25 press back and come back. 03:27 Okay pick it up a little bit, 03:28 maybe you want to kick your heels up, 03:29 you don't have to if you do not want to, 03:32 but just get your heels up just a little bit 03:34 we're gonna get our heart rate up just a little bit. 03:39 And we just do this for about minute or so 03:41 this that kind of loose, 03:42 make your arms kind of get little bit loose too. 03:45 Make sure you are all loosened up. 03:48 You don't want to do lot stressful things on cold muscles 03:51 that' when you get injured. 03:53 All right, very good 03:56 swing the arms back and forth, back and forth. 03:59 You may in more kick them back to your legs to your posterior 04:03 if you would like 04:05 and just make a kind of fun thing with joy on your faces. 04:11 Now, let's just kick it forward, kick it forward, 04:14 kick it forward, good, good. 04:20 Now, we're going do because we can do several moves 04:22 that involve moving at all directions. 04:24 So, we want to go to the side for a little bit. 04:27 Let just move to the side a little bit and back this way 04:31 and there was sort maybe leap a little bit. 04:34 Good just warm those muscles up 04:36 that make you able to go sideways. 04:40 All right very good, all right good. 04:44 I hope a lot of you like sports. 04:45 I'm not really a sports fan. 04:47 You can't live in society without sports. 04:49 You know the Apostle Paul lived in a time 04:51 when there was lot of sports. 04:53 And he always talked about races, finishing races, 04:55 finishing races, 04:57 and so we take our cues from him. 04:59 All right now do we feel warm? Yes. 05:02 Did you feel warm enough to do some fun things? 05:05 Now, I'm going to demonstrate some of the low impact things, 05:09 ways that you can do so these fun exercises as well. 05:13 And so what we're going to do is we're going to 05:16 go this way is call a Double Airborne Heisman. 05:20 I'm gonna show you the low impact version first, 05:22 and I will do the high impact. 05:24 So, we go one that's one, two up one, 05:28 this is a low impact version and this will get balance 05:31 for you or if you are fitting extremely athletic, 05:34 you can go one two, one two all right, 05:40 okay, Will you try that. 05:41 Okay so, one good, good, good, we have some sore muscles. 05:50 I mean discover muscles 05:51 you didn't know existed in your body. 05:53 We've discovered some, lets do this for a while 06:00 and this just really strengthens your muscles. 06:03 We wanna make sure that we keep the bones healthy 06:05 very important to keep the bones healthy 06:09 and listen to the muscles what a nice posse, 06:13 is not interesting. 06:15 We look so athletic, 06:19 very good. 06:21 We can do another balancing, 06:25 other side, one more to this side, very good. 06:29 Lets get to our chairs, 06:31 and we gonna do some swing kicks what we call them, 06:34 and for those who have problems with balance 06:37 or if you are a little older, 06:39 a little bit nervous get another chair for balance, 06:42 so you can also do this exercise you can hang on to a chair 06:44 or hang on to a imaginary chair, okay, it's very simple. 06:48 We will just take our right leg first 06:51 actually doesn't matter which leg you use. 06:53 We take the right leg and we go over the chair and back this way 06:57 next leg over the chair back this way, 07:01 right leg over and back, over and back, over and back 07:09 and you can see how this can really get you very good balance 07:12 Now we can picked it up just a little bit if you want 07:14 or you can keep doing that same speed, 07:17 I think I keep doing the same speed. 07:18 So, whichever speed is comfortable for you 07:20 do that speed, you're not hear to show how fast you can do this 07:24 but you demonstrate or at least improve your balance. 07:30 Okay, very good, just keep doing this very simple exercise, 07:36 but extremely valuable. 07:39 We're also busy building muscles strength 07:41 in both the legs is moving and the one that's standing, 07:45 very good just keep going. 07:48 All right, 07:49 how many of you like animals out there 07:52 and we do, 07:54 I've got dog name Winston. 07:56 My favorite Lauren's got three cats, or three dogs, 08:01 I like cats of course. Lauren do you like dogs? 08:05 They are okay. 08:06 All right, almost looks like toads. 08:10 To look, my son does, 08:12 that's why it seems like the boys seemed to like frogs. 08:14 So, we get another line and we play leap frog 08:17 forward to forth into backwards. 08:19 All right, we get together here, 08:21 and will just leap forward like this just like a frog. 08:24 Oh, I think just like the frog, I'm imagining 08:28 and come back right good job. 08:32 You don't take your legs to feat too far off the floor 08:35 just enough to get little bit of exercise, 08:38 you can just leave, you can also, the low impact. 08:41 And when you protect your knees 08:43 all right in your cords quite a lot 08:47 very good, 08:50 good, very good. 08:54 Now, we know the frogs can also go oh, 08:57 its birds different direction birds there is two, 08:58 two more us and two more back in from there very good, 09:03 very good all right, it burns. 09:04 Now, when we were little, we like to play pretend. 09:09 So, we're gonna pretend by going on a journey of what do we see. 09:13 We pretend we're in up another safari, 09:16 okay, safari sounds good, let's have a nother safari. 09:18 And we're gonna look all we look front we look back 09:24 these are few of my favorite things that's why 09:25 I call this particular set of finishing with joy. 09:29 These are things that give me joy in our life. 09:30 All right, so will scout down 09:33 and you do not have to jump you can just turn 09:35 and Lauren will demonstrate turning not jumping, 09:38 but we're gonna look forward, 09:39 we're gonna spring around the air to the other side 09:42 and we're gonna look back, 09:43 all right, you want ones we do that. 09:44 I'll show you how to do this 09:46 forward look forward, backwards, forward, backwards 09:52 forward, okay, backwards, all right. 09:56 So, we face front again forward, backwards, 09:59 forwards and backwards all the time looking for 10:03 the wonderful things that God has created I'll turn the safari 10:08 out in the plains of 10:11 Tanzania, Kenya,we can pretend. 10:16 Either we have been there, 10:17 they are wonderful pictures you can look at 10:20 back and front and back 10:23 not that Lauren is doing the low impact version 10:26 anybody can do this 10:28 make sure that if you have Osteoporosis 10:31 this point of the best exercise for you because 10:34 bending is sometimes problematic 10:38 even jumping, knee fractures also jumping. 10:41 So, keep the low impact, we just want to turnaround 10:45 all right good enough, good enough, oh, all right 10:47 now we go to repeat that. 10:49 Oh, wonderful repeat now we take break. 10:52 All right, you know you are tough, 10:53 I'm tough on you, you tough, right but just ask your sister 10:57 what she do, all right. 10:59 Let's go for the Double Airborne Heisman again, 11:00 okay Double Airborne Heisman, all right to the right, okay, 11:05 up this way up, up, up, up how you doing out there, 11:17 you do well good 11:19 you look good, 11:22 very good 11:26 excellent 11:27 all right that's good. 11:29 Oh, let's do swing kicks again. 11:31 All right, you read for those, swing kicks, 11:33 take little break doing swing kicks 11:36 very important for balance again as we get little older 11:40 we tend to have balance issues we don't want to fall 11:43 and break anything, 11:45 all right just don't kick me, all right. 11:47 Okay, good, my chair, we've want to drove you here. 11:51 All right legs over the chair, remember how to do this. 11:55 Other leg 11:57 one leg 11:59 good 12:01 do we even face something this high 12:02 may be do the lower take, check it is something even lower 12:04 yeah, now something who can use these are higher, 12:07 but i can't. 12:09 So, if you feel you can go higher, go higher, 12:12 but do what is comfortable before you, 12:15 a lower stool like, low stool is fine, 12:17 particular if you are older you can just low stepping stool 12:21 just make sure you are very safe all right very good excellent, 12:26 okay. Let's do a leap frogs. 12:27 We are done with the chairs. 12:28 We finish with the chairs, okay, 12:30 We just put them off to beside here, 12:32 all right, Let's do a leap frog 12:34 front and back for a few moments, 12:37 all right front and back, 12:41 good back, I have to get some crown here. 12:45 They gave some rout. 12:48 Maybe you first didn't go falling down, 12:52 good, this is a big leap frog, 12:56 good. 13:00 Very good all right. 13:02 those quads are burning by now. 13:04 Let's began on our left leg forward 13:07 for these for our safari trip, okay, left leg forward, 13:10 oh, we'll flip around to our left side, okay, okay, 13:15 front and look back and front look back, 13:20 look front, look back, look front, look back, 13:25 look front, look back, look front, look back, 13:30 look front, look back almost doubled 13:33 one of you topple that might happen, 13:35 just don't break anything, all right, very good. 13:39 I think it's time for a break, right, okay In the break 13:42 we would just kind of make sure you move don't sit down 13:46 We don't want get your muscles to cool down, 13:49 check your heart rate and some more too maybe. 13:52 Did you stretch your quads, do some stretching 13:55 I'm doing what we call ballistic stretching 13:57 which means they are moving, but I'm stretching my arms 14:01 you can do static stretching which is this if you like 14:04 and get this kind of loosing up a little bit more 14:07 when if you do stretch make sure you do an warm muscle 14:10 never on cooled muscle. 14:13 All right, you lays back, I think they are back. 14:17 All right and I've really have a great imagination we do gaps, 14:21 I guess let's line up over here and 14:24 make a Russian water over there 14:27 I'm just gonna go one big leap, 14:29 turn on and come on back.. All right. 14:31 Let's do five times this week and five times this week, 14:34 let's go. 14:35 One turn around, it also pretend the winter Olympics, 14:40 I mean made the high jump or what was long jump 14:42 I guess it is. 14:44 I don't think I'll make the Olympics for the long jump, 14:46 I don't think I'll make it either, 14:48 and jump, are we ever tired, oh amen. 14:52 Yeah, this is little bit worse than training for a Marathon 14:57 very good the water rushing very good excellent, 15:01 excellent very good. 15:03 Now, we go this way, we don't want to get dizzy 15:06 don't turnaround too quickly, we need to be very careful 15:08 we go this way in the leap frog stands and come this way 15:11 we go just two and then two all right, 15:14 what we're doing now leap frog demonstrate and go this way, 15:20 okay, and this way to my right now 15:25 why stand he is gazing, okay. 15:29 you know, even have to right. 15:33 So, people get tired watching people exercise, 15:35 and also they were doing that here, 15:36 I got tired watching the professional sports. 15:38 I though it was doing it already. 15:42 He was admiring perform here. 15:44 All right, 15:45 good 15:47 all right 15:50 all right excellent 15:51 now what we will do 15:52 is do those nice quadrics you like though don't you, 15:54 oh she loves them, there was quadrics, 15:58 yes those are fun, oh, what you do few of those, 16:00 a few, just few all right, 16:02 so tomorrow it just could be more then more 16:04 then two could be three right, that's right, all right. 16:06 So, this quadrics look like this you begin normally like this 16:09 just very short trying to puts your hands 16:13 and you heading your squat down. 16:15 Now Lauren will demonstrate 16:18 where you can do instead, 16:20 So, you can focus on Lauren she is doing the 16:24 low impact version 16:26 just one leg out to the side, next leg out to the side 16:30 see that and you can still get the exercise needed. 16:33 All right that's good enough 16:35 oh,that's wonderful, okay, let's go skiing, skiing, skiing 16:38 we don't like to ski, yes, we do. 16:40 I like to remain safe we like to skit on the less. 16:43 We'll go to our left and to our right all right skip hold out 16:47 I will do like this three directions, 16:51 three different directions 16:53 notice how I was trainee the for agility 16:57 all right 16:59 it's never too late to learn to ski 17:02 we came from the West Indies 17:04 there is no snow there, 17:05 but we picked up. 17:07 We said hey look they do in America they ski, 17:12 we say can we do that up, sure enough 17:14 so we did it this will help you for 17:19 very good, 17:21 all right. 17:22 Next, we will turn to our picnic on the river, 17:25 and we're pretend to be five years old, okay, 17:28 and we gonna leap over the river skipping stones as we go. 17:31 All right, let gets for it, catch for a breath. 17:34 All right catch your breath. 17:35 We live catch our breath. 17:36 Yes I let you catch a breath. 17:37 Okay, only for a tiny meal. All right are you ready? 17:40 Are we going twice or once we go, just once. 17:43 Do it twice if you don't get dizzy. 17:45 Let's go. 17:47 One, slowly two very good next one rushing water to fall in 17:55 no I get shoes wet, 17:57 very good 18:00 was two more like this 18:03 that's one, 18:05 one more, come back, very good. 18:08 oh one more and this is. 18:10 That was about as loud. 18:11 About as loud, it's fun to do with your kids, 18:16 it gets their imagination going, get's them 18:18 doing something outside that they are not bored. 18:20 All right, let's go 18:22 to our leap frog again let's go this way. 18:24 All right one, two and three 18:32 just we get to go skiing next 18:35 just how call cool will be skiing, 18:37 where the squat thing is again. 18:39 Oh, good 18:42 that's right we won't ski first, 18:43 we have a little bit of that's right 18:45 because we need to have strong squats to ski. 18:48 Yes, he really do, that's squats you really do I've to justify, 18:51 that's quads make all the difference, 18:53 don't think skiing, skiing the most, 18:56 which I do very poorly, okay, all right lets go up, 19:03 hands behind the head and squat down 19:05 and again look at Lauren 19:06 she is doing the low impact version 19:09 I think I'm gonna switch with Lauren, 19:10 you know I could... 19:16 This is a killer. 19:17 This is a killer, but just think, 19:18 you have great quads not just you can ski, 19:22 but just be able to do everyday things in life with stamina. 19:26 All right, let's go skiing, 19:28 let's ski. 19:29 All right, 19:30 nice, okay, snow all right, let's ski, 19:33 we go to the right this time, to the right, 19:35 right okay that's your right my right yep, lets get the poles 19:40 we're ready. 19:44 Just imagine yourself going down a black diamond 19:47 which I've never skied with my life because I love both 19:50 The black diamond with a terrified look 19:52 on your face look, look on my face, 19:54 praying for a helicopter. 19:56 Please save me, please save me. 20:07 Ready for a break, yes, maybe fun doing this, 20:11 we plead, all right, 20:12 please, we plead for mercy, mercy drops. 20:16 All right, we'll take another break 20:17 you take a break too, 20:18 do not sit down gets some water if you needed 20:21 and do some stretching, stretch your arms, 20:24 do some walking while you are stretching.. 20:27 Very important, in any exercise you do make sure 20:32 that you're comfortable breathing 20:35 you know they are comfortable breathing 20:36 when you are talking. 20:37 You should be a little bit out of breath 20:39 when you are speaking, 20:40 but you should be able to carry on conversation 20:42 with the person you are either running with or exercising with. 20:45 If you cannot do that stop and take a break don't sit down, 20:50 but get your heart rate down and start right back up again. 20:53 We'll begin with running in circle, 20:58 we're gonna pretend that we have... 21:01 to towel in one fix spot 21:05 We're not, bit actually have one that's easier. 21:08 It helps you keep that circling realm, 21:09 but very tight, tight circle. 21:12 All right, So you have your toe to begin 21:13 and we will run clockwise. Okay. 21:16 All right, begin. 21:18 Remain on your toe on the floor 21:20 running, running, running, running no one is chasing, 21:22 because you go in circles we just running 21:24 because well, we like running in circle like this 21:29 I was gonna circle but it's fun to do for the little kid, 21:31 you see the joy in their faces finishing with joy. 21:35 Kids love to play with their parents, 21:38 oh, dog let's play with us you don't have any kids, 21:41 so we talk about, we say a lot. 21:44 Stop. 21:45 Next direction count to clockwise, 21:51 count to clockwise 21:54 and these are exercises that you can do outside 21:56 that's one of the reasons I like these. 21:59 If you don't want to go running or can't go running 22:03 you can do something outside and get nice fresh air, 22:05 it doesn't require that you'll be equipped up 22:08 inside, all right, good. 22:11 Now, we invited some gentlemen to play basketball with us, 22:16 but they chickened out, didn't they. 22:19 We will see any so our male players will be imaginary 22:23 and we just play some basketball style. 22:25 Okay. All right. 22:27 So, we're gonna reach and turn and put the basket 22:33 I guess don't what they call it on this side, 22:35 be sure when you turn around that you make 22:39 go move to quickly she don't get dizzy 22:40 all right we see from this end don't go on this side 22:43 lets go reach, reach, jump, reach, jump, reach, jump, reach 22:52 turn slowly reach, jump, reach, jump, reach, reach, reach, reach 23:04 where was the basketball this side. 23:07 Okay. lets go this side instead. 23:08 Okay. That's nice looking court to be. 23:11 Let's move in there. We reach here we dunk there. 23:14 Okay. All right. 23:15 Reach receive, dunk, dunk another player, 23:20 men are they going well, those people are naughty. 23:24 He is scoring a lot of points. Probably lot points, 23:26 That's right. 23:30 Very good. 23:33 All right, now football we like that 23:35 that takes lot of agility, so we'll do that next. 23:38 Go forward, lets go like this way, 23:41 So we can run this way we're going to do like this 23:45 we're gonna run forward big runs 23:49 and then come back like this. 23:52 All right. Okay. 23:53 so she will taken a count of length we have, 23:56 we will make four forward, so four forward, 23:57 one, two, three, four, one, two, three, four, 24:01 five, six, seven, eight, you play, one, two, three, four, 24:06 one, two, three, four, five, six, seven, eight. 24:09 One, two, three, four, one, two, three, four, 24:12 five, six, seven, eight. 24:14 One, two, three, four, one, two, three, four, 24:17 five, six, seven, eight. 24:19 One, two, three, four, one, two, three, four, 24:22 five, six, seven, eight, one more. 24:24 One, two, three, four, one, two, three, four, 24:28 five, six, seven, eight, wonderful excellent. 24:31 We do again. Sure. 24:33 what we do again? Let's do circle. 24:35 We can do again. We circle again. 24:36 Let's do circle again. 24:38 And then will cool down were the circle 24:40 we like running in circles. Okay. 24:42 towel down let' s go, count to clockwise this time, 24:45 count to clockwise, okay. 24:46 I always thinking around 24:50 and you don't have to run if you cannot run around it. 24:54 You can walk around it. 24:56 All right, you can just walk around if you want 24:59 and this gonna gives you like little bit of agility, 25:02 agility absolutely you need no way 25:05 you feet on the ground at all times, 25:07 it prevents you from falling down, okay. 25:10 Next side, all right, good. 25:16 Hope your feet as fast as you can go, 25:19 as fast as you can go, as fast as you can go 25:22 very good, all right. I thought it was good. 25:26 Oh, yeah. Good for us 25:27 we got some nice fresh air. Yeah. 25:29 we got saw some nice flowers, some nice animals, okay. 25:32 Now, we gonna cool down. okay. 25:34 We just going to first of all just sort of 25:36 do some ballistic stretching to cool down. 25:40 We hope you had fun with us 25:42 and that you have found the exercises easy to follow. 25:47 You could make up anything you want 25:49 and that's the idea of this. 25:51 Whatever you get yourself moving just make it up 25:55 one of you think you enjoy doing make it up 25:57 you don't need any equipment or you need to desire 26:00 to exercise to be an health and to be fit, 26:05 not fit so you can look good. 26:07 But fit so your mind is clear to receive 26:09 whatever the Holy Spirit has to offer us. 26:11 Let's just go side to side. 26:14 I mean, know that we have a better attitude 26:17 because of endorphins that really prevent us 26:20 from becoming depressed. Yes. 26:21 With exercises. Yes. 26:23 And that's one of the benefits of exercise 26:24 is the best antidepressant I know. 26:29 And it is very important for us to keep limber. 26:34 Have our minds ready to receive the Holy Spirit, 26:37 I mean ready to do His biding at anytime. 26:39 And it's important for us to keep our bodies fit. 26:42 It's best to exercise outside. 26:44 The one we just did can be done outside 26:47 and if it's rainy, you can do something aerobic inside 26:50 just keep your body moving and keep in health. 26:53 And now we're just kick it out front, 26:55 let's start front. You know one of my favorite 26:59 writers in the Bible is the Apostle Paul, 27:03 he had such an amazing attitude. 27:05 I don't think he was ever depressed 27:07 maybe a couple of times, 27:09 when he said that he was all alone. 27:11 Yes. 27:12 But you know, he always rose up 27:15 because Acts 20:24 is one of my favorite text. 27:18 It says, "But none of these things move me, 27:22 nor do I cut my life dear to myself, 27:24 why so that I may finish my race with joy, 27:29 and the ministry, I receive from the Lord Jesus, 27:33 to testify to the Gospel of the grace of God." 27:37 That's what we want to do by exercising and keeping fit. 27:40 Amen. 27:41 we are so happy that you've joined us today. 27:44 We hope that you'd fun that you can remember 27:47 some of these moves grab your children, 27:50 grab your family and do it together. 27:53 Why because we want to come closer to each other as family. 27:57 We want to come closer to God 27:59 and we want to make sure that 28:00 everything we do is for His glory. 28:02 Amen. 28:03 We want to be in health, we want you to be happy. 28:06 Thank you for joining us with the Lord richly blessed you 28:09 See you next time. |
Revised 2014-12-17