Participants: Andi Hunsaker (Host), Lyndi Schwartz, Tami Bivens
Series Code: NBAS
Program Code: NBAS000034
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00:01 The following program is designed to demonstrate
00:02 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 Are you one of those who drive's around the parking lot 00:14 for a half an hour trying to find 00:15 the closest spot to park your car? 00:18 May be you should walk. Join us. 00:50 Hi, welcome to Body and Spirit aerobics. 00:54 I'm your host today Andi Hunsaker. 00:56 And I'm a physician from Boston. 00:59 Joining me today are my dear friends, 01:02 my dear friend Tami Bivens, from California 01:05 and my identical twin sister on my left side. 01:08 She is also physician Lyndi Schwartz, 01:10 and we'll be walking together. 01:13 Often times my husband and I like to look 01:15 side scripted to each other or hymns of the things 01:18 that we see as we walk. 01:20 And so today I'd like us to think about a text from 01:23 Ephesians 5:2, "And walk in love, 01:26 as Christ also has loved us and given himself for us 01:31 an offering and a sacrifice to God 01:34 for a sweet smelling aroma." 01:36 So today, we're going to start up 01:38 by a little bit of a light walking and it's important 01:42 that when you have any opportunity to walk you walk. 01:46 If you're at work and there are stairs 01:48 and an elevator chose the stairs. 01:51 If there's an escalator and that's the only thing 01:53 you see walk up the escalator. 01:56 It's important to use your legs and walk. 01:59 Walking is one of the best exercises that you can do 02:02 particularly for any age, any place. 02:05 And if you have any issues with knees, 02:08 walking is a great exercise. 02:10 But today, we're gonna add a little bit of 02:11 a little like jogging with that some little bit of hoping 02:15 from side to side, but you'll be able to keep no problem. 02:19 It's also important to walk because as we get older 02:23 and we get osteoporosis, 02:25 weight bearing is extremely important. 02:27 So swimming is a great exercise, 02:29 but walking is even better. 02:31 So, today we're gonna walk 02:32 and we're gonna pick it up as we go. 02:34 We'll walk a little bit more and move the arms. 02:36 It's important to move the arms that get your 02:39 heart rate going and we want to have your heart rate moving. 02:43 What we're going to do today the whole idea 02:45 is to move your heart rate around. 02:48 That's the best way to lose weight, 02:51 if that's your goal, move the heart rate around. 02:54 If you keep the heart rate at the same pace 02:56 it's much more difficult. 02:58 You may notice that your weight loss program 03:02 comes to a standstill at times. 03:04 That's because you're keeping the same thing 03:06 over and over expecting the same or different results. 03:09 So very important to walk. 03:10 So let's pick it up, pick up both knees, 03:12 high knees, high knees. 03:15 Very good and move those arms. 03:17 Walk like you mean it, pretty soon we're gonna be 03:19 walking whiz that you may not want 03:21 the neighbors to see, but we don't mind, do we? 03:25 No. Not when you're in your living room. 03:28 But invite some of your friends 03:29 to have a wonderful time walking. 03:32 And let's get our heart rates up, 03:33 higher knees, higher knees, faster, good. 03:37 Higher knees, higher knees. 03:39 We'll be sound like we're with the army or something here. 03:43 We're. That's right. 03:45 And we like to think of songs, my husband and I, 03:48 when we walk, we look at rocks 03:50 we'll think about anything that has a song with rocks 03:53 or a Bible verse with rocks in it, 03:56 trees, all sorts of things. 04:00 Whenever I walk like this I think about marching to Zion. 04:05 And we're often sing on the trial. 04:08 It's really great fun. All right. 04:12 In a minute, we'll take a light jog to the side, 04:18 but we'll go for a few more seconds walking like this, 04:21 then we just take a very light jog side to side. 04:24 We'd like to mix it up. All right. 04:28 And it's very important to wear 04:30 very good shoes with good support. 04:32 So you don't wreck your knees. 04:34 Oh, it's good for a light jog side to side, like this. 04:39 All right. Good. 04:43 This side to side. Good. 04:50 Do not run or walk barefooted, 04:53 you can get injuries to your knees, 04:55 your shins, and your arches. 04:59 To side to side and move your arms, enjoy yourself. 05:04 Good. The good thing of running outside 05:07 or walking outside that you can hear the birds. 05:11 Very important to hear the birds. 05:14 Well, my favorite birds. 05:18 What's that one that says all those sounds? 05:20 Oh, I forgot. I thought I want to mix 05:23 the sounds, but the cardinal. 05:25 The cardinal is my, is state bird of Ohio. 05:32 Where my sister is from. My home state. I knew that. 05:39 Do you know that the bird in Massachusetts 05:43 been fatly wanted to be the turkey. 05:45 There are lots of wild turkeys in Massachusetts, 05:50 and he wanted to be the turkey. 05:53 Luckily that got vetoed. No turkey there. 05:58 All right, very nice. 06:03 You're hardly getting up girls. 06:04 Yep. It's up there. Is that warm? 06:06 Yep. Good. 06:08 A few more seconds of this and then we'll walk it out. 06:15 This is really good exercise. 06:16 A good exercise your side to side. 06:19 It uses different muscles, let's walk it out. 06:21 It does. Let's walk it out. 06:24 What's your state bird, Tami? California. 06:28 Is it a bird in your state? Is that eagle? 06:31 No. That's not eagle. 06:34 I was in California for a long time. 06:36 The bird, you should know that. 06:37 We were in the Grand Canyon recently 06:40 and we've to worship outside. 06:43 It was gorgeous. And just swooping before us 06:46 was some California condors. 06:48 It was amazing. It was a wonderful time out there. 06:52 You feel like we're outside. Yeah. Right. 06:56 If you think about nature if you stuck inside, 06:58 it wouldn't be boring. Time goes by. 06:59 That's right, the time goes quickly. 07:01 Very quickly. Very good. 07:09 And then just walk and walk. 07:11 We're gonna move your heart rate around, 07:13 that's what we're doing. 07:15 We bring it down little bit not put this 07:16 little higher, little higher, higher. 07:21 March like you mean it, like you're going somewhere. 07:26 Good. We also made a joke, people drive along 07:30 the parking lot looking for a close place to park 07:33 and you walk two miles in the mall, looking for nothing. 07:39 Might we begin it--begin it from the parking lot, 07:41 that's right, that's right. 07:44 Well, I've been guilty at times driving around 07:45 looking for a place to park that close. 07:48 Well, I like to park when I can ding my car. 07:51 So, I look for the furthest parking spot. 07:53 All right, now we can take it out to the front. 07:56 On four, two, three, four. 07:59 And we're just doing this lightly for now. 08:02 Move your arms like we're some spirit 08:07 and they'll begin to move a little faster kicking it out. 08:12 Right. We'd like to mean it. 08:14 Is there a song in your heart? Yes. 08:16 Good. Go for the song. 08:18 We're marching to Zion. Marching to Zion. 08:21 Yeah, that's one you said to think about right. 08:25 Well, it is also "Onward Christian Soldiers." 08:27 Oh, "Onward Christian Soldiers." 08:28 Yeah, it's a good song. That's score you on. 08:30 It'll score you on. 08:32 We'll also get your heart rate up thinking about the song, 08:35 "Onward Christian Soldiers," yep. 08:37 Let's keep marching to Zion. That' right. 08:45 Right, now let gonna kick the heart rate up a little 08:47 higher and we're gonna make our legs go out in full 08:50 them just a little bit faster, like this. 08:54 Come on. Heels out. Very good, heels out. 09:00 Is this walking? This is walking. 09:03 This is my side walking. 09:06 This is walking when you see 09:07 something you don't want to see. 09:08 For example, there might be a skunk, 09:11 you know how to pick it up very quickly. 09:14 We had some wonderful walks in the mountains. 09:17 We saw bears. We saw bears, that's right bears. 09:19 You know, we chase the bears, 09:22 you know, from the mountain runners. 09:23 Rattle snake. Ooh, rattle snakes, 09:25 not a good thing. Very good. 09:31 Very good. You know-- 09:34 Wild humans. Wild human gesture. 09:38 You know, you're not supposed to run from mountain lions. 09:40 Do you know, what you're supposed to do 09:41 when you see a mountain lion? 09:42 You standstill. Get really big. 09:45 Get really big? That's right. 09:47 You pick the kids up and everybody all the small woman, 09:50 yep, our big husbands. 09:53 I don't know how many big husbands, 09:54 but they're bigger than us. 09:57 Everybody gets really big and the mountain lion flees. 10:01 That's right. There is a text in the Bible. 10:03 "The wicked run by known pursuits." 10:06 You get lot of ideas when you have your Bible in your mind. 10:09 Okay, let's just walk it out. Walk it out. 10:12 There here and walk in out, walk in out, 10:15 high knees, high knees very good. 10:18 Then we'll bring it down to get the heart rate down. 10:22 But few more seconds we'll do this. 10:29 Very good. Let's bring it out little bit, 10:32 get the heart rate little bit lower, 10:34 then we take it up again. This is the whole-- 10:36 It's amazing how this gets your heart rate up. 10:37 Yeah, there's a whole principle in interval training. 10:41 You know, when you practice for a run, 10:44 my twin sister and I'd been running for a long time. 10:46 We used to do a lot of racing. We've medals, don't we? 10:51 We've medals. Lot of medals. 10:52 I've got a medal recently. Oh, that's good. 10:56 That's right. It's very nice. 11:00 Lots of medals in the drawers but we still run. 11:02 May be running for what, 37 years. 11:04 Yep. Yep. 11:06 And, Andi, do you care we say how old we are? 11:09 I do not care to say that sis. 11:10 I'm so proud to be healthy at my age. 11:12 That's right. Always my sister, it is a mask. 11:16 I love to give my sister a hard time. 11:18 She does. And I'm the oldest you know. 11:20 But the Lord has blessed us. 11:22 Pick it up, pick it up, that's right pick it up. 11:26 Now we're gonna jump some rope. 11:29 All right. We'll jump a rope. 11:31 Now three, two, one, and jump rope. 11:35 Pretend you've a rope in hand. 11:38 With no equipment needed for this show, just jump rope. 11:43 Remember when you're little kid, 11:44 and you been jump like this. 11:48 You'll have to do this, you can keep going 11:49 like this if you want. 11:52 If you're really excited 11:53 for what you see you can jump like this. 11:57 But, you know, some people they wanna get too exhausted. 11:59 This is by the low intensity one. 12:01 This is the low intensity one. Two feet. 12:08 Next step, we'll do side to side 12:10 after we do a little walk. 12:12 Right, let's keep on, let moving. 12:18 Tami, is your heart rate getting up? 12:19 Yes. Good. 12:21 It's like pumping, I'm alive. 12:22 You're pumping, you're alive, that's right. 12:24 You know, it was amazing. 12:26 You remembered sis, one time you were out hiking. 12:30 It's a tough hike. May be with just my husband, 12:32 we thought it was you. 12:33 We'll do so many things together. 12:35 We go walking, hiking, let's walk it out, 12:39 walk it out, walk it out. 12:40 We said to a man, how are you doing? 12:43 And he said, great I'm alive. 12:45 You know as Christians we should always 12:47 have that thought. Amen. 12:48 We should never walk on with long faces because we're alive. 12:52 Yep. The Lord has made us alive. 12:54 Praise the Lord. 12:55 Okay, now when you go side to side 12:59 first involved with no arms, so side to side. 13:03 And then we're gonna add arms, big arms we gonna add. 13:06 All right. Let me just take all legs out even further. 13:12 That's right, that's right and get low, 13:15 and we're gonna walk with your arms. 13:19 Get low, the low the arm you can maybe cover ground. 13:22 If we have pain kind of go like this, you know, 13:24 because you're gonna go some ground and move those arms. 13:29 We can mix up the arm movement. 13:31 We'll make our arms go in front facing, good. 13:39 If you're not breathless, guess what? 13:42 You're not exercising. You'll get breathless. 13:46 Move your arms, move your arms up. 13:47 Move your arms forward. 13:50 This adds more intensity to the move. That's right. 13:55 You'll never been able to talk comfortably, 13:57 that's called sauntering. That's right. 14:01 But you should be able to carry a conversation, right. 14:03 That's right. Hope you're doing better girls. 14:06 Great. Good. 14:08 That's right. You look good. 14:09 Thanks. Actually, you look perfect. 14:12 Yeah, you're still hot. It's up here. 14:14 I'm perfect too. That's how people-- 14:16 Look at the glow on my face. Look at the glow. 14:20 That's right. The exercise glow. 14:22 That's how Tami can look so perfect all the time. 14:24 Oh, right. A beautiful friend. 14:27 That's right. Tami, we've known you for what? 14:30 Since 1980's. Yep. 14:32 Yep. And you were little child where you? 14:34 I was just a kid. Tami in two weeks. 14:38 You'll be receiving your AARP card won't you? 14:41 No, no, I don't think so. Not quite. 14:44 Yes, ma'am. Hope, I don't. 14:46 Last time we got at? Fifteen more years. 14:47 Oh, no, no, no. No, we got those cards-- 14:49 You got it at 30? Yeah, at 40. 14:52 Yeah, we've got it at 40. Wow. 14:58 We did and I could stop my husband said, 15:01 Oh, Andi, you got some benefits coming. 15:04 Oh great. All right now let's walk. 15:14 Yeah, those are horrible things to see, 15:16 isn't it, praise the Lord. 15:18 Doesn't mean you've an AARP card you're alive. 15:21 That's right. It's an alternative. 15:23 That's right. Walk proudly. 15:27 That we walk for everyday of life. Yeah. 15:31 All right just keep walking and walking. Very good. 15:37 Have another light, walk to the side, 15:38 you ready to move aside. 15:39 One, two, three, and four and walk to side. 15:49 Good. Good. 15:55 You want to get a rhythm there. 15:57 Yep. Now we're in sync. We're in sync, yep. 16:00 We got the rhythm. We're all going on. 16:06 You know, you keep going side to side, just side to side. 16:12 At the end of it, there's really cheek for everybody. 16:15 We can go have a little race. Oh! 16:17 We gonna drop down low 16:19 and we're gonna run really, really fast. 16:21 As soon as I see or we see your house, 16:23 we're gonna drop down and sprint in our house. 16:26 Well, that's not for a little while yet. 16:29 And don't say initially for the sprint. 16:30 We can walk around, all right. Keep it all you have. 16:34 You don't waste the sprint to kick it up. 16:37 That's how you lose the race. 16:41 You know, we ran a marathon in Florida last year 16:46 and do you know when we left the start line, 16:48 it was 27 degrees. Yep. That was winter. Winter. 16:55 That was winter, all right. 17:00 Very good. Let's walk it down. 17:02 Walk in the way you do that side to side move again. 17:05 It's one of my favorite ones, bring high knees, high knees, 17:08 high knees, high knees. 17:13 Very good. Excellent. 17:21 High knees, high knees. 17:29 Very good. 17:31 I mean like California, tell me how long you lived there? 17:34 Oh, a long time. Well. 17:36 Since 83. That's where we met. 17:39 Yeah. That's where we met in the world war. 17:41 Yeah. That's right. 17:42 We've better weather than you do. 17:44 You do. Anyway you got to love the fall in New England. 17:47 Yeah, it's gorgeous. Well, let's go side to side. 17:50 And may be we could go really big. 17:55 And then we're gonna move our arms front and back 17:57 really big to get that big burst in expenditure of energy. 18:03 So front very good. 18:05 Pull it back and pull it back good. 18:11 Very good. Pull it back. 18:15 That like you're actually doing something with your arm rowing. 18:17 Rowing, that's right we're in 18:18 the rowing team on the Charles River. 18:21 That's a wonderful river in Boston. 18:25 Divides Boston from Cambridge. Wonderful river. 18:31 In fact, my twin sister and I, are from 18:34 the West Indies, from Trinidad and Tobago. 18:38 And this is the first place we landed, as it was New York. 18:40 We landed, just as we're coming in, 18:43 but moved to Boston, Massachusetts. 18:48 And the funny thing we never see anybody eat outside before. 18:53 We saw people eating ice cream outside. 18:55 Like I said down to eat. Oh, no thought on it. 18:58 Now bigger steps. Bigger steps, 19:03 that's big as the legs can go. 19:04 Tami, you got long legs. 19:05 You're coming faster much faster than us. 19:07 Never let you go over there. 19:10 I'll see your leg over here, Tami. 19:11 Without going. I'll just stay up with you, though. 19:18 I'll take shorter steps. 19:22 That's good thing over you. 19:28 Stay low, don't come up here. Okay. 19:31 Stay low very good. Let's walk again. 19:35 We're getting ready for little jog. 19:37 We'll kick on heels up behind this, this time, oh we'll jog. 19:41 That's right. We'll jog. Heels up high you can go. 19:46 Heels up. And only really depend. 19:51 Is sweaty good for you, Andi? Oh, sweating is excellent. 19:55 Oh good. It's not a bad humor. 19:59 You wanna make sure, it's good, you know. 20:01 And as my sister talks about sweating very important 20:03 on any exercise routine that you've a lot of water handy. 20:07 All right. Lot of water handy. Next step, good. 20:12 Let's jog though heals behind us now, a real jog. 20:16 Very good. Light on your feet, 20:19 never hit the ground with your heel. 20:22 If you need to use the ball of your foot that's fine. 20:25 But a flat struck is better 20:28 and get those knees up behind you. 20:32 Very good. Get them behind you. 20:36 Could I repeat the sequence a few times walking and jogging. 20:44 Nice, easy run. 20:48 We can see the beautiful trees, 20:50 look at the neighbors, yards, 20:52 and see what flowers as you jog by. 20:54 This is not a run, this is a jog. 20:56 That's why I like it moving so slowly, 20:58 but in a moment we're gonna 21:00 drop down and at the pavement. 21:03 What we say? Aah boy, sounds like work. 21:08 Sounds like work, it is work. We might protest. 21:10 No just kidding. I don't think you protest. 21:12 Okay, that's right. We're gonna add something here. 21:18 After we finish jogging for a while, we'll walk. 21:23 Walk now. Are you relieved, Tami? 21:25 Yeah. Oh, yes. 21:26 That's good. Well, you used to be a runner my dear? 21:28 Yes, that's right. Yeah, I love to hang. 21:34 You know, it's nice very good. 21:41 We'll have a good stretch at the end. 21:43 Stretching is extremely important when you used your 21:46 muscles in an intense way such as we're doing, 21:50 but if you are not used to walking 21:53 in this similar fashion. 21:59 All right. 22:03 Good, like the heels up again in behind. 22:07 Like we use up, like we use up. 22:13 Don't forget to breath. 22:15 That's right don't forget to breath. 22:16 A smile. Smile as you breath. 22:19 You know some has problem. Oh, we're having fun. 22:22 That's right, when I was a resident 22:24 my sister and I, and a bunch of people, 22:26 my brother, we used to be in a running group called 22:28 the "No Wimps Eating at Running Club". 22:31 We didn't eat much, just ran. 22:32 We didn't eat much, we just ran. 22:34 And one of my attendants said to me 22:38 when I got to the hospital one day, 22:39 I've seen you guys running but you don't smile. 22:43 But we smile. All right. 22:47 Okay, now let's take our heart rate down 22:49 and we're gonna jog side to side once more. 22:53 Good, and we'll just jog side to side 22:56 and then walk a little bit. 23:00 And then may drop down for a low run. All right. 23:04 And do little-- it's the lower part 23:05 that's--you're nervous? Yeah. Really got nervous. 23:10 No need to get nervous. Okay, let's jog side to side. 23:16 All right. Now this is our down time. 23:20 All right Tami, because we're gonna 23:21 drop down and we're gonna begin 23:25 Speedy Gonzales in all right. 23:28 That's right. We're not gonna go to a walk from this. 23:34 We'll keep doing this and I'll tell you as soon as 23:37 we see the house you know what I say, 23:39 I see the house you drop down. 23:41 How long do we go? Now to a sitting position. 23:47 Not like that low. Not that low. 23:48 Okay. That's right. 23:51 We'll drop down in about let's say about 10 seconds. 24:00 All right, in 10 seconds we're gonna drop on down. 24:05 Get way to drop, you got three more seconds, I'm counting. 24:10 I see the house come on let's go. 24:15 May the best man win? May the best man win, go. 24:23 Run. Run. Run. 24:30 All right, let's walk again. Aye, yeah. 24:33 All right, let's walk again. Aye, yeah. Aye, yeah. 24:38 We're gonna walk it in and then we're gonna 24:40 kind of go side to side, 24:42 and then we're gonna stretch. 24:45 Now that my heart rate. Yeah, you better believe it. 24:48 Out the ceiling. Yep. 24:53 You know, we do lot of races 24:56 you can tell who is behind you. 24:58 If its a man or woman you need to pick it up. 25:01 You've lot of races you get to know who breath, 25:03 how many woman breath, they breath differently. 25:05 It's a science. I think I have researched people on it. 25:09 But you can tell who is behind you and pick up the pace. 25:13 Very nice. I just bring it do little more 25:19 because we're just walking up the drive way. 25:21 We walk up the drive way from side to side, side to side. 25:25 We've used lot of muscles today that we've 25:27 not used in a while, so we're going to stretch them. 25:30 First, let's take a breath in 25:32 and we'll stretch your hamstrings. 25:34 There are multiple ways of stretching the hamstrings, 25:36 you can go into this pose and you can just 25:40 pick whichever one you want. 25:42 You can do this if you'd like 25:44 if that's more comfortable for you. 25:46 You can also sit on the floor 25:47 if you like to stretch your hamstrings. 25:50 I like this I can get everything, 25:53 kill two birds with one stone. 25:56 We've also used our quadriceps we're gonna roll up spine. 26:09 One vertebral at a time. 26:11 I'm gonna go onto the imaginary chair and stretch our quads. 26:16 This is a muscle for me that gives me some trouble 26:19 most of my hamstring, but we'll just stretch 26:22 this muscle for a short while. 26:29 And then we'll do some slight, some slow walking, 26:31 it's very important for you to a very vigorous workout 26:35 that you don't just stop and hop in the shower 26:37 that you actually walk for about five minutes afterwards. 26:41 And so we're going to walk a little bit more. 26:44 Let just keep stretching that quad. 26:47 All right, we'll go to the other quadriceps 26:50 and then we're going to walk side to side, 26:54 very important not to just hop 26:57 in the shower as we mentioned. 26:58 All right, let's walk side to side. 27:01 I pray today that you've enjoyed walking with us 27:05 and that the text that we use today 27:06 will be of benefit to you. 27:10 The text was taken from Ephesians 5 verse 2, 27:14 "walk in love, as Christ also has loved us 27:17 and given himself up for us an offering 27:21 and a sacrifice to God for a sweet smelling aroma." 27:25 We're just gonna keep walking. 27:30 May God richly bless you today and throughout your days. 27:34 Very important to memorize scripture. 27:37 When you go for a walk it's not blowing, 27:38 memorize scripture beside hymns, 27:42 talk to each other about the Lord, 27:44 as we admonish to do in Deuteronomy. 27:46 God bless you, have a great day. |
Revised 2014-12-17