Participants: Lyndi Schwartz (Host), Andi Hunsaker, Nancy Diaz
Series Code: NBAS
Program Code: NBAS000035
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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 Do you feel like your upper body needs a workout? 00:14 Then join us on Body and Spirit. 00:40 Welcome to Body and Spirit. 00:41 And I'm so glad you've joined us. 00:43 Have we got fun, fun, fun for you today? 00:47 Before we start, let me introduce myself, 00:49 I'm Lyndi Schwartz and I'm from Ohio. 00:52 I'm a physician. And with me, I have two fabulous people. 00:56 On my left, I've my twin sister 00:58 and she is with me for a long time, decades. 01:02 She does not like me to say but it's been decades. 01:04 Okay, and then we have Nancy Diaz 01:07 and she is from Portugal. 01:08 And I feel like, I've known her for decades. 01:10 It's true. But, she is a fabulous friend. 01:12 And we're so glad that you've joined us today. 01:14 Before we get started, let's go through a text 01:18 that I love and feel that it just blesses my soul. 01:22 And hope it blesses your's as well. 01:24 It's from Philippians, Chapter 4 verse 6 and 7. 01:28 "Be anxious for nothing, but in everything by prayer 01:31 and supplication with thanksgiving 01:34 let your requests be made known to God. 01:37 And the peace of God, which surpasses all understanding, 01:40 will guard your hearts 01:42 and your minds through Christ Jesus." 01:44 And I pray that through out this entire day, 01:46 that this thought goes with you to comfort you 01:48 in every thing that you face today. 01:50 Well, today we're going to exercise, 01:53 and we're going to focus a lot on the upper body. 01:56 We're going to do something very different. 01:58 When we think of aerobic exercise, 02:00 we think of running or swimming or walking 02:04 or what else? Hiking. 02:07 Maybe biking, hiking using all of our limbs. 02:11 But today, we're going to do something different. 02:14 And I would like to demonstrate that your pulse 02:17 can go up significantly into the target zone 02:20 just by using your upper body. 02:22 Now to do that, we'll be using some punches, 02:25 we'll add them some kicks just for fun. 02:27 But before we do that we're going to stretch 02:31 and demonstrate some stretches 02:32 because we've been doing so much stuff. 02:34 However before we stretch, 02:36 you always need to stretch a warm muscle. 02:39 So let's just warm the muscles up 02:41 and we'll show you some techniques. 02:42 And after that we'll go through some stretching 02:44 then we'll show you, how to use your upper body 02:47 to get some good aerobic activity. 02:51 As a matter of fact, this activity is so high 02:53 that I have to check my heart rate. 02:54 Find a heart rate monitor 02:57 and check to be sure over your target zone. 03:00 So what is the target zone? 03:01 The target zone is 220, 03:04 write this down, minus your age times 0.8. 03:08 Now we used to use that a lot, but now people say 03:11 just exercise until you're breathless. 03:14 You are glowing. And we often glow on this, this program. 03:19 But those are basically some of the things that you know 03:21 that's you're reaching your target heart rate. 03:22 And if you can even sit down 03:24 and do this upper body work out. 03:27 So let's start by the warming our muscles up. 03:28 Let's just lift our knees up and set our target high. 03:32 Like just lift your hands about this height 03:34 and bring your knees slowly up to your hands. 03:38 And this will just begin to get your muscles warm. 03:42 We're gonna stretch the muscles of the legs 03:45 and also of the upper extremities. 03:48 I also want to highlight my friend Nancy. 03:51 I've never seen a more flexible human being. 03:55 And she is the stretching queen. 03:58 So if you, if you manage to look at Nancy 04:02 as we're doing these stretches 04:03 she will show you how it's really done. 04:05 So let's do a few more of these. 04:08 And just keep our knees up. 04:10 Just, this just really you can feel it, can't you? 04:14 Yeah. You can just feel it. 04:16 Okay, now let's just for a little bit 04:18 do a little bit of jumping jacks. 04:20 We love jumping jacks. 04:21 So little jumping jacks. 04:23 Not to ex, not to very vigorous. 04:27 Still little bit. Good. 04:33 All right. 04:36 Okay, that's pretty good, what do you think? 04:39 Oh, yes. All right that's good. 04:40 Look at Nancy, that vigorous look at her go. Okay. 04:46 Now let's just stop. 04:47 Okay, first let's put our feet about hip width apart 04:52 and we'll warm our neck's up first. 04:53 Let me just put the, the right ear at the right shoulder 04:57 and we'll do this at either side for three times. 05:00 And this stretch is the neck, 05:01 you should feel the nice stretch in your neck. 05:05 Just shoulder, ear to shoulder. 05:08 Okay, that feels good. 05:10 And breathe, don't forget to breathe as you do this. 05:13 Next side, left side. Left ear to the left shoulder. 05:16 Pretty nice stretch for your neck 05:21 and just palms forward and then, 05:24 after that to the right side again. 05:27 That's the second time on this side, three each side. 05:30 Just really push your shoulders down, 05:32 don't shrug them. Push them down. 05:35 And put that right ear down to the right shoulder. 05:38 Okay, next side. Left ear to left shoulder. 05:43 Let the shoulders relax, pull down with on your shoulder, 05:46 that makes your hands pull your shoulders down. 05:48 That way you'll be in a right posture. 05:49 Stand up straight, tuck your tummy in 05:53 and then last time on the right side, very nice. 05:59 Okay, because I feel good 06:01 your neck is begun to hit a limber up a little bit. 06:04 Heard a nice trick, left side. 06:06 Heard a nice trick from somebody I respect, 06:09 if you have neck troubles, roll a towel beneath, 06:13 roll a towel up and put up beneath your neck 06:15 and sleep on that. Practice doing five minute stretches. 06:18 And that seems to relax any neck problems. 06:20 Okay, is that good? Good. All right, okay. 06:22 Let's stretch our upper extremities a little bit. 06:24 I like to stretch the triceps 06:25 because we'll be using our triceps a lot. 06:28 Just take the arm like this and then pull 06:32 and stretch down and pull very nice like that. 06:37 Okay. Oh, that feels good. 06:41 Okay, release that. 06:43 And the other one over your head, 06:44 bend it like this 06:45 and then pull away towards your left side, 06:50 for you watching, if you're facing, 06:51 it will be your right side. 06:53 That's pretty good. So to come up with that. 06:56 All right. And just pull. Okay, very good. 06:59 The triceps are some difficult muscles to stretch. 07:01 Take your arm across your body like this 07:03 and just pull, just pull. 07:07 That feels nice, doesn't it? 07:09 Just pull, great stretch. 07:11 Okay, and then switch to the other side, 07:13 arm across the body and just pull across the body. 07:17 And that's a very nice stretch in your triceps. 07:21 Okay very good. 07:22 Now we're gonna show you 07:23 how to stretch your lower extremities. 07:25 And I really recommend, first of all don't over stretch. 07:27 It is possible to over stretch. 07:30 So don't over stretch. So go as far as you want. 07:32 So let's start by putting our legs apart like this. 07:35 And you want to come down and just lunges to the side 07:38 and again Nancy is got, she is the form queen. 07:41 So and just lunge to the left side, 07:43 we'll do this for a little bit. 07:44 You really feel the stretch in the inner muscles 07:46 at the thigh, as you do this. 07:49 And many of us don't know how to stretch the inner thigh. 07:51 So this is very nice, left side. 07:53 And just keep doing this, okay. 07:56 And this really is a very nice stretch for this. 08:02 Okay, now let's turn over towards the right side 08:06 and go into to what we call a runner's pose. 08:08 And put your hands on the ground like this, 08:11 this is the runners pose. 08:13 I'm gonna have, let's do something, 08:14 because I'm a runner. 08:16 We used to put the knee to the ground, 08:17 but let's just nice, get a nice stretch. 08:18 Can you feel that stretch 08:20 on your hamstrings on the bended knee? 08:22 That's what you're supposed to feel. 08:24 Now drop your left knee to the ground like that. 08:28 And just feel that stretch. 08:29 You may want to come up even 08:30 and arch your back. Oh, that gets your quads. 08:34 Ooh, that feels great on your quads. 08:37 That get's your quads. Okay, very nice. 08:40 Then lean forward again, and come back up. 08:43 This time all the way up, both feet on the ground 08:46 and just put either your hand on your shoe 08:48 or on the floor beside you. 08:51 But just you feel a more even stretch in that hamstring. 08:54 And then, lift your foot up like this, the front foot up. 08:59 That stretches your hamstring some more. 09:01 Very important, if you're going to be using your legs 09:03 in any exercise make sure 09:05 the hamstring's are well stretched up. 09:07 The hamstrings are a delicate muscle, 09:09 they are easy to injure. 09:11 And again stretching don't make it so 09:12 you're tearing the tissue. 09:14 But just see you feel a little stretch. 09:16 Okay. And then go ahead and put the toe back down. 09:18 Come around to the other side, just like this, 09:21 back in to the runners pose, like this. 09:25 Okay, very nice. 09:27 And then, just hold it there for a little bit. 09:31 Feel the nice stretch again 09:33 now this time on your left hamstring, you can feel that. 09:35 And then, we will come to do our quadriceps stretch. 09:39 Lower the knee to the ground, very nice like that. 09:43 And then come back up in to this pose 09:45 and just push back and you can feel 09:48 a very nice stretch in your quadriceps. 09:51 Very good. Okay. All right, let's come back down. 09:56 And now we will stand up 09:57 with both feet on the ground like this. 10:00 Bend forward, you feel a stretch on your hamstring, 10:03 now on the front foot. And just push down, 10:08 then pull your hands down 10:09 lift your feet up, the front foot up. 10:12 Most of us are stronger on one side than the other. 10:15 My left side, I have less flexibility on my left side. 10:19 On the right side, I can touch this to the ground, 10:21 but on this side I can only put my left hand down. 10:24 So again don't tear muscle, very good. 10:27 Okay, now I want you to come to the middle 10:30 and this is more hamstring stretch. Keep down low. 10:33 I want you to notice how low Nancy can get. 10:36 Just you can fold your arms like this 10:39 and to increase the stretch on your hamstring, 10:43 you can put your arms like this. 10:44 Put your head down and go gently from side to side. 10:48 That kind of isolates left or right. 10:51 And you can go as low as Nancy goes 10:53 or what ever you can go. 10:55 That's how you do, you'll still get a nice stretch. 10:57 Now we're gonna also gonna do our calf muscles. 10:59 So let's put our hands on the ground, 11:01 bring our hands together extend out. 11:04 I'll go this way. See, you can see. 11:06 And just down with your toes and just bicycle like. 11:10 Press down with your heel, down with your heel, 11:14 down with your heel, great. 11:17 Down with your heel, both heels down, 11:19 just press, press and get your calves stretched out. 11:23 Okay, that's good. 11:24 Now walk your hands in and carefully come up. 11:28 Okay, ready to go. 11:30 Okay, here is the upper body 11:31 and we're gonna do a few of these, little bit of punches. 11:36 So first just put your left foot forward. 11:38 And what we're going to do is, 11:39 is got a motion like this with the elbow and up. 11:41 Okay. Up. So do it slowly. 11:43 Out and up, out, up, out and we're gonna do each side. 11:50 Now the faster you go, the more your heart rate goes up. 11:53 So let's go quick. Now the other thing you do 11:55 is you move your hips and your feet. 12:00 Okay, if you are sitting down, don't move that. 12:03 But just still, you can still do the punches. 12:05 Okay. Out and up, out, up, good, out, good. 12:13 And this, you know, I was shocked 12:16 how my heart rate goes up with this activity. 12:18 It's just amazing. Okay. Very nice. 12:26 Good, very good and you turn 12:28 and you really get into the other side. 12:30 Bring the hip forward and get that back leg coming out. 12:34 Okay, that's good. Let's do the other side. 12:36 Okay, right side. My heart rate is already going, 12:39 Is yours going up already? All right. 12:41 Okay. It is really kind of fun. 12:42 I didn't think it was gonna to be that fun. 12:43 but this is really fun. 12:45 Okay, so now other side. 12:46 We're gonna do the again in like this and up, okay. 12:50 So here we go. 12:51 Okay, hope every can see what we're doing. 12:54 In make a sweeping motion up, sweeping and up. 12:58 And get your heels involved in it if you're standing. 13:01 If you're not standing and just 13:04 and sitting we're just really good any way. 13:06 Just go ahead. Good. 13:12 Okay, excellent. Having fun? 13:16 Yeah. Okay. 13:18 I think we've pied down quite a few on that side, right? 13:21 Yeah. Okay, now something a little bit more simple, 13:24 that we can also do, more similar things we can do. 13:26 And we will do is start combining some of these. 13:29 So I'll do it another two combination 13:31 and then we will do all four together. 13:33 Okay, on both sides. 13:34 So what you do is put one foot in front of the other 13:38 and put your hands out. 13:40 One hand goes straight out. 13:41 The other one crosses over like that. 13:44 So your body then crosses over. 13:46 Let's do that, okay. Go out, over, quicker. 13:51 And turn the hip. Good, this is really good exercise 13:57 and I just urge you to try it its such fun. 14:01 And you don't have to be running, you know, or walking. 14:04 You could just, one day, you could just so this instead of 14:06 the walking kind of activity or swimming. 14:10 And it's really a nice way to kind of mix things up. 14:16 Okay, you know, I'm already beginning to sweat. 14:19 Are you sweating, Nancy? Oh yeah, a lot. 14:20 Yeah, are you sweating, Andi? You better believe it. 14:22 Yeah, you people look at that, oh that looks seriously. 14:25 I think I had been. Then you get started oh, 14:27 this is really painful. Okay, good. 14:31 You really use your arms and your upper body 14:33 and as you twist your torso, 14:35 you'll also get your waist ladies. 14:37 And so that's an added bonus for us. 14:40 Okay. Let's switch sides. 14:43 Okay, it's exactly right, 14:45 now kind of loosen up your arms a little bit. 14:49 Okay, arms back up and we will start with this hand. 14:52 We will go just go straight out and cross over like that. 14:55 And as you cross bring the pelvis forward. 14:57 See, you're really getting good activity. 14:59 Okay, here we go. All right. 15:00 Okay. Good. 15:04 I wish you hear the shushing up here, 15:06 because the shushing is, 15:08 that means your feet are turning correctly. 15:09 And your hip is going forward on the cross side. 15:14 Good. Now when you, 15:17 when you do those punches don't bend your elbow, 15:21 just kind of extend, that you don't inure your joints. 15:24 Because that is possible. 15:26 Okay. Great. Good. 15:33 Okay, now let's just combine all those, all together. 15:37 I actually feel breathless. Okay. 15:40 Remember I said don't come to pause. 15:43 Breath is lessen and going, are two the important signs. 15:47 But check your heart beat monitor, 15:48 because this is very deceiving. 15:50 Your heart rate goes up so fast during this activity 15:53 that you will be really surprised. 15:55 So here we go. We'll do all at once, okay? 15:58 First we'll do the front, 16:00 that front like this, then this and that. 16:02 Okay, let's just practice it. 16:03 We'll go out front, this, this like that. Okay? so this, 16:15 Good. Doesn't that look fun? 16:23 I like your breathing Nancy. 16:25 I wish you could hear Nancy breathing it's-- 16:26 like you have to can't forget to breath. 16:33 Okay, next side. That's amazing. 16:37 You really use your waist, you know, 16:38 and it's just good for your whole upper body. 16:41 Upper body, upper extremities. Okay, here we go. 16:44 Other side, okay. 16:45 We start with the straight punches first, okay. 16:47 Look here we go. Out and up. Good. 16:54 Wow, such a memory. How is your memory? 16:56 This one comes first. Yeah, this is good. 16:58 Actually, it's good point it helps your memory 17:00 to kind of remember what we're supposed to do next. 17:04 I like all mixed up. I'm talking at the same time. 17:15 Okay. Have mercy. 17:16 Have mercy, is right. All right. 17:19 So let's just limber up your arms a little bit. 17:22 In fact, let's just flap our hands around 17:24 to kind of relax them a little bit. 17:25 You always kind of stretch the arms out some more 17:28 and then we're gonna take a break 17:30 from the arms for a second. Good. 17:32 And we will do or some knees. 17:35 And what we do with our knees is we go like this. 17:39 Balance and pull forward. On just one side, okay. 17:43 Here we go. And really kick back, kick back. 17:53 I wish I had a heart rate monitor on. 17:55 I'll tell you, let me just tell you 17:57 my experience with this. 17:58 My heart rate, when I run is so certain amount, 18:01 when I do this it's higher. 18:03 It's such a good exercise. 18:05 And like I said it's some thing different. 18:06 It's not just walking or running 18:08 it's something different. Could be a little faster. 18:11 At home go at this speed, get a little faster boom, yes. 18:15 Now this will also gives the balance, 18:20 because you have to stay on one leg. 18:23 Okay, good. Next side, next side, okay. 18:28 Here we go, next side. Okay, push your arms out. 18:33 And we pull them in towards while you kick. 18:35 Okay, knee in. Steady, start slow. 18:39 Let me go a little faster. Good. Very good. 18:47 This is about the speed here. 18:49 And after a while we'll take it up a little faster 18:52 for some of us now at home. 18:54 When you do this keep going the same thing girls. 18:57 At the home if you can do just like that 18:59 and get yourself steady. Pull up again, get steady. 19:02 Pull up again, steady. 19:04 Pull up, that's how to do it at home. 19:06 Don't do what we're doing, do it like this. 19:08 And get yourself stabilized bounce on this leg, 19:11 then come up. Great. Okay. 19:14 Little further, let's go faster? 19:16 Yeah. Okay, okay. 19:23 Okay, very good. 19:26 No, we're not taking break, we don't have time for break. 19:28 We gotta keep moving. All right, are we limbered up? 19:31 Okay, ready for the upper extremity again? 19:32 Okay, upper body again. 19:33 This time what we're gonna do is, 19:35 we're gonna do that same thing that some are gonna switch. 19:39 Let me do it, okay? Oh, great. 19:42 So, I'm gonna jump switch. Okay? Okay. 19:44 And do even more, so--What we'll do is, 19:47 it'll look like this, we'll do the punch 19:50 and then switch, punch, switch. Punch, switch. Okay? 19:57 All right, let's turn this side, here we go. 20:00 Okay, punch, switch. Punch, switch. Punch, switch. 20:05 Turn your body, switch, switch, switch, good. 20:12 Switch, switch, switch, 20:17 switch, switch, switch. 20:22 Okay, that's good. Okay. Okay, next up. 20:28 We'll do the, the one like this up 20:31 and then we will switch. 20:33 And then we will do some, some kicks. 20:36 Oh, you maybe tired after that. 20:38 All right so, here we go. 20:39 We're done. We're almost done for, huh. 20:42 Almost, this is really good exercise, try it at home. 20:44 It's so much fun. 20:46 I never thought I'd like it this much. 20:48 Okay, here we go now. 20:49 This and up, switch, this up, switch, good. 20:54 Switch, switch, switch, switch, switch. 21:01 Oh, you know the drill. 21:03 Are you stuck in wind? Will you find us stuck in a wind? 21:12 Good, how you're doing at home? 21:15 Now at home let me-- 21:16 Are we done? no keep going. 21:17 I want to show at home, what I would anticipate 21:20 that you might consider at home. And that's this. 21:23 You can go like this, then turn okay. 21:27 And turn, and turn, and turn. 21:33 Don't jump switch at home until you practice too well. 21:36 Now let's just exercise our legs a little bit. 21:39 We're gonna do some kicks. 21:42 I think all of us like to kick. 21:43 Yeah. Kicking is good 21:45 because it helps your muscles 21:47 actually loosens up your hamstrings a lot. 21:50 And it's great for balance 21:52 and for well steadiness on your feet. 21:55 As a physician in the hospital 21:57 one of the most frequent things 21:58 I admit of the hospitals is falls. 22:00 Falls from lack of balance. 22:02 I say the people, did you get dizzy? 22:04 You know, did you feel light headed? 22:06 No. I just lost my balance. 22:07 And so this is good for balance to prevent things. 22:10 The most common injury as you get older 22:13 is hip fractures from falling. 22:15 I cannot tell you, 22:17 every time I'm on the in patient service 22:19 at the hospital and I, day before I came here I was, 22:21 I was on that service 22:23 taking care of patients in the hospital. 22:25 And we were admitted by three or four patients 22:28 in the two week period for hip fractures, 22:31 for the simple reason they lost their balance. 22:34 So this is designed for balance. So let's try that. 22:36 First of all begin a kick to the front, okay. 22:38 Now this kick is going to be like this and come back. 22:42 Kick, let's go ahead. Kick, balance. 22:47 Keep going girls I'm gonna try to show the, 22:49 the friends at home what we're doing. 22:51 Kick, now again don't throw your knee. 22:53 This is like the, the handle here. 22:57 Pull that steady and then kick out your leg. 22:58 Okay. Good. Kick, good. Kick, let's switch sides. 23:06 Okay. You like that side, yeah. 23:08 Okay, now like again my sister says she likes that side. 23:10 And that's because for many of us, 23:12 one side is weaker than the other. 23:13 So we want to stay in the side we're confident on. 23:15 But you know what, you can fall on this side. 23:17 So you want them to strengthen all of our limbs. 23:19 Here we go. Kick, set it back, okay. 23:22 Kick, set it back. Kick, good. 23:25 As high as you can go. 23:26 At home it maybe like this and that's fine. 23:29 Just lift your leg a little bit 23:30 keep balance on that side. 23:31 Just lift your leg a little bit balance here. 23:34 Kick, balance. Kick, balance, okay. 23:38 Balance yourself. And always turn that foot in, step. 23:47 Good, okay now let's do some side kicks. 23:51 All the different kicks, then what we want to do is, 23:53 try and do all of the kicks 23:55 without putting a foot on the ground. 23:56 Okay. So here we go. 23:59 The side kick is going to be like this. 24:01 Step, kick. Hey, come on let's do it. Kick. 24:09 Good. 24:10 Now when you kick into the side. 24:12 Lean over to the side, that gives you balance. 24:15 You don't want to kick standing up. 24:17 You want to lean over. 24:19 It gives you more height and greater balance. 24:21 Your torso bounces off your leg. 24:24 So you wanted to lean to the side. 24:27 And you stop the stability. 24:29 Lean, good. Now look at Nancy. 24:33 Nancy, like I said is one of the best kickers 24:35 I've seen. 24:39 Okay, next side. Here we go, next side. 24:42 Before we run out of time, here we go. 24:43 That's good right? All right. Yeah. 24:45 Okay, let's kick on this side now. 24:47 Kick, kick. 24:58 Good. 25:05 Okay, lets put it enough for the time being. Okay. 25:09 Then we're gonna practice some back kicks. 25:10 We'll try and combine them all together. 25:12 That's we get more balance without touching the ground. 25:15 Okay, so here we go. We will start like this, 25:18 kick to the back, stabilize. Kick to the back, good. Kick. 25:31 Lean forward, lean forward. 25:36 Look forward. Lean, lean. Switch sides. 25:44 All right let's go right away. Okay, so here we go. 25:47 Kick back, look forward. Back, lean always when you kick. 25:52 Lean, when you kick. Good. 26:00 Excellent work, excellent work. 26:04 Now let's try that. Let's see if we can do three kicks. 26:06 I don't care if I can or not. 26:08 But, you know, if you miss some it's okay. 26:09 But look and try and see if we can do 26:11 three directional kicks without touching the ground. 26:13 All right. Okay, do your best. 26:15 All right here we go. Kick, balance, kick, kick. 26:20 Did one, all right. Kick, kick, kick. 26:23 Almost doing like that one? 26:24 All right kick, balance, kick, kick good. 26:29 Kick, kick, kick all right. 26:34 Enough of that. Enough of that? 26:36 All right, so this is cool. 26:37 So actually practice. 26:38 This is to demonstrate that after a while 26:41 as you practice your balance, 26:43 and I'm a big fan of balance, 26:45 as you practice your balance, you'll be surprised 26:49 what you'll be able to do after a while. 26:51 Initially you can't bend it over 26:52 or kick because this leg so weak, 26:54 but pretty soon you'll be going pretty good. 26:56 Okay. Also important is that we cool down. 27:00 So we just kind of free float here. 27:04 Do what you feel like doing to, to cool down. 27:07 And as I mentioned, one of the most difficult things 27:13 as we get older is hip fractures. 27:15 The problem with hip fractures 27:16 is not just the fracture itself, 27:18 but what comes with it. 27:19 You become bed ridden. 27:21 You can get blood clots in your lungs 27:22 and that could cause your demise. 27:24 And so that's a very, very difficult thing. 27:26 As a physician I see this all the time. 27:29 And so we need to really take care of our bodies, 27:31 take care of our balance. 27:32 These exercises today were probably unusual. 27:35 But I think that they will add strength to upper bodies, 27:38 strength and balance to our lower extremities. 27:41 And I believe that the Lord wants us 27:43 to really take of our health. 27:45 And so though they are unusual, 27:46 I just pray that they will help you attain 27:49 greater physical stamina, balance, strength, 27:53 and prevent you from having the diseases 27:56 that afflict others. 27:57 May God, bless you. Thank you for joining us. 28:00 We appreciate you spending this time with us. Bye, bye. |
Revised 2014-12-17