Body and Spirit (New)

Walk For Life

Three Angels Broadcasting Network

Program transcript

Participants: Andi Hunsaker (Host), Lyndi Schwartz, Tami Bivens

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Series Code: NBAS

Program Code: NBAS000034


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.


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Revised 2014-12-17