The following program
is designed to demonstrate
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simple workouts that
you can use to improve
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your health. Be sure
to consult your physician
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before beginning
any exercise program.
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The term autoimmune
disorder is become very
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popular today. Stay
tuned to find out more about it
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and how exercise can
help that on Body and Spirit.
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Hello, I am Dick
Nunez Wellness Director
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at Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today we're gonna be
talking about the immune system,
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often times we hear the
term today autoimmune disorder.
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You really don't
know what it means,
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there is lot's of conditions
that are fall into that.
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One of the ones is
very popular just like
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fibromyalgia or also
various immune disorders like
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allergies. People oftentimes
don't think there is much
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they can do about it. But
reality, exercise can help
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them immensely and
reversing those disorders.
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Obviously we wanna get in
a good nutritional program,
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because that affects
our immune system as well.
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But exercise is a big
key, because it produces
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endorphins and makes
its feel good and always
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we feel good we're
gonna be stronger in the Bible
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it talks that how Jesus
is want to heal all disorders
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and we believe that he
has elastic healing message
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for us today. And if we
follow the natural remedies
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that he set forth all
throughout the biblical
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principles. We can
have great health as well,
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so I think we're ready
to get started now, and
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helping me out today will
be Mulley and John thank you.
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And we're gonna
start by loosening up
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and we just gonna swing
the arms back in forth a little
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bit. We can across
some over and then back
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and across them
over. What we're doing now
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as we're just gonna
loosen the muscles up
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get some blood
flowing, because they warmed up
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muscles performs much more
effectively that one is not.
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Any time you warmed
up, you wanna get some
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motion going in your body
just doing stretching will
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not take care of it,
get some motion going
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you can warmed up by
going for a nice walk
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or do some bicycling or
rolling any those things
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work nicely to
warmed the body up as well
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okay let's do about five
more times 2, 3, 4, and one
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more time 5 good, we're
gonna start by training our
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chest area we can start
with the major muscle groups
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first. So, we're gonna
push our hands together
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in prayerful position,
prayerful that we make it
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through this without
any problem okay push hard
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and now we can do is,
we're gonna rotate the hands
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and we're gonna push
out. And we're gonna draw back
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and push out and draw
back; you want to keep the
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tension on your hands at
all time. So, if somebody just
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coming to pull them up
hard, they wouldn't be able to
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As we stimulate the
muscles it makes its feel good,
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there is lot of
condition out there were people
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have been told not to
exercise, we had a girl
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come out to our
center who had a bad case of
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consider and was told
not to exercise. She felt so
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bad, she was suicide or
within two weeks of good
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intensive exercise she
felt I can be a person.
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So, exercise can be a
big help and often times
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this is not
totally understood just how
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effective exercise could
be in conditions that are
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classified her autoimmune
disorder. Okay, we're gonna
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do ten more there is 1,
2, and 3, 4 keep your tension
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you should feel in
your chest 6, and 7 and 8,
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two more 9, last one 10,
now we're gonna bring it back
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into prayerful
position. And a across over
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and bring it all the
way across the other way
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and across and across.
This is just bringing movement
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into our action and
taking the chest through it's
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range of motion. You do
this right, you should feel it,
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okay we're gonna do ten
more each way there is 1,
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and 2 make sure you
feel in the right area, 3,
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you don't feel in your
chest and you're doing something
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wrong try and focus
on that area 5, and 6, 7,
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three more 8, two more
9 and last one okay good.
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Anytime we work muscle
out, we want to do also
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stretch it out so we're
gonna layback and just feel
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the chest muscles
stretch, stretch. Okay,
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now we're gonna come
across and give ourselves a hug
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and pull our shoulder
blade out. So, we stretch the
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upper back area, okay
again let's reach back.
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Squeeze your shoulder
blades together as you comeback,
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feel the chest
stretch, now pull it apart.
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Okay, let's hold that
for five more seconds and 4,
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3, 2, 1, good. Okay,
we're gonna reach out
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and we're gonna pull
our scapula together again
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and we're gonna
comeback to the front.
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Bring our hands
together and now we're gonna be
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focusing on isolating the
muscles of the upper back,
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lambdoid which are right
in the middle and muscles
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are along it's side l,
teres minor, teres major,
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infraspinatus,
supraspinatus there is a lot of
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muscles around that
scapular area that need to be
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trained. This is a good
exercise to help a posture
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a lot of people have four
postures and that postures
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can also affect our
immune system. Because we have
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nerves coming up all
the vertebra is going
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through out the body and
we have comparison on there
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and we're not gonna be at
the optimum health that we
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like to be so good
posture is very affective in
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helping us, helping is
to good oxidation when we
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breathe all those things
work together, we're helping
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keep the strong
immune system. And let's do
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ten more 1, 2, 3, 4,
5, 6, 7, three more and 8,
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9, and 10. Now we're
gonna bend over a little bit
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at the waist and we're
gonna do a similar motion
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where we're reaching
down and we're gonna go
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pulling back that way to
bringing the hands together
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again. Exercise should
make us feel good, we may not
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enjoyed so much when
we're doing it, but after we're
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done it gives us
this feeling that we
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have done something good
for ourselves. And we find
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that when people are
going through life we have
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a lot of what we call
Degenerative Diseases.
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People do a nice job
of degenerating if they do
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nothing and don't take
care of themselves. Well, if we
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do a lot of good exercise
and take care of ourselves,
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then we regenerate.
They have found through
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studies that if you put a
cancer cell and normal cell
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in a petri dish and put
it in proper environment
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very soon, the cancer
cell turns into normal cell
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into a cancer cell.
But if we put it in a ideal
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environment it has been
found that the normal cell
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will convert the cancer
cell into a normal cell.
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And that's a good
message for us today
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even in a church
setting were somebody comes in
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and they need help,
love them into the message.
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Okay, let's do ten
more 1, and 2, 3, 4, 5,
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arms straight down squeezing
the shoulder blades back
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each time 7, and 8, two
more 9, last one and 10 good.
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Okay, before we go on
any further let's just take
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a movement to take a
couple of nice deep breathe,
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in through the nose
and out through the mouth,
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in through the nose
and out through the mouth
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and one more time
nice deep breathe. Okay,
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now we're gonna
stretch those muscles out let's
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put arm over the head,
grab a hold of elbow and
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pull the deep breathe
help us for a couple things,
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it helps us to rest for a
movement so that the heart
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rates slow down a little
bit and also getting good fresh
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air and oxygen is very
beneficial for our health.
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A lot of people
don't breathe properly
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and that causes problems
for them in their health
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okay let's hold for
five more seconds 4, 3, 2, 1,
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now switch. Remember
we're not doing Aerobic exercise
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here we're doing strength
training and flexibility
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we strong and encourage
people to have a regular
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Aerobic training
program of walking or jogging
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or swimming, or
cycling or even if they want
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just go and work in a
garden and all those things
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are beneficial for giving
you a good training affect
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five more seconds 4,
3, 2, 1 and relax good.
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Okay, now we're gonna
trained the shoulder area,
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the way we do that we're
gonna raise our arms up out
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to this side and we're
gonna being them together
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in the middle and
back and then back down.
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We can do this
relatively slowly so we feel the
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muscles work and
down, the shoulders and area
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that are often times
neglected. People are always
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concerned that if
they work their shoulders
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they are gonna get
big and bulky it's very
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difficult to do that.
So, you don't have to really
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worry about it, now on
this exercise you can do
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use weights if you
want. Use your dumbbells or
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cans of food or jug
of water or something.
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Any type of equal
resistance, we can use
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that for this exercise.
If you have sore shoulders,
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you should be
able to at least to do
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some modification of
this. I can see people who have
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had such foods and some
activities they gonna eat
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bananas and pears and
what we have found over the
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course of time is
that within a two or three
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with time period then we
not able to eat a much greater
00:10:41.85\00:10:44.44
amount of food or
much better variety of food
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because their immune
system is got an stronger.
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Often times we think
we're allergic to wheat or
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allergic to strawberries
in reality our immune system
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is just gotten so
week then anything we take
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in it seems like we're
allergic to it. But the body
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has great ability for
digestive and stimulation
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especially we can eat
lots of raw fruits and
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vegetable. We
recommended to eat five or six
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servings of raw,
fruits, and vegetables everyday,
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but the average
person they will gets
00:11:14.15\00:11:15.63
the serving of raw,
fruits and vegetable on the
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average 177 in 14 days.
And that does just not gonna
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enough natural
enzymes coming into our body,
00:11:20.39\00:11:22.50
they will help with
the processes we want.
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Okay, let's do about
ten more here 1, and 2,
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and focus on the deltoid
as we work that's from muscles
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on the shoulder 3, and
4 and 5 good, 6 and 7, 8
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two more, 9, last one.
Now we go back out we're gonna
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hold that for thirty
seconds, hold your arms
00:11:59.90\00:12:04.57
nice and straight,
keeping parallel to the ground
00:12:04.60\00:12:09.56
5, 10, holding it tight,
might still little burning
00:12:09.59\00:12:18.11
start to take place 15,
that's just little lactic
00:12:18.14\00:12:22.08
acid developing it will
stop as we put our arms down
00:12:22.11\00:12:25.62
25, 26, 27, 28, 29 and 30, good.
00:12:27.18\00:12:34.87
Now, we're gonna shrug
the shoulders up and around,
00:12:35.42\00:12:37.55
we do our exercise we
wanted to make it's feel good,
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you feel like you done
something good for us now
00:12:45.58\00:12:47.51
some and enjoy it.
If our exercise becomes
00:12:47.54\00:12:50.10
absolutely drudgery
then we're not going to
00:12:50.13\00:12:52.01
stay with it. The
people get addicted to exercise
00:12:52.04\00:12:57.68
actually get to the point
where if they don't do it,
00:12:57.71\00:13:00.70
they feel likes something
is missing in their life.
00:13:01.56\00:13:02.87
And that's why we want to
get to it, okay let's go the
00:13:02.90\00:13:06.83
other way now, way up and
around, lift the shoulders
00:13:06.86\00:13:12.63
and up towards
ears and one more time.
00:13:14.11\00:13:20.49
Okay, now let's just
shrug the shoulders straight up
00:13:20.94\00:13:23.23
and down and try to
contract the muscles each side
00:13:23.26\00:13:30.29
of the neck right
now, the trapezius muscles.
00:13:30.32\00:13:32.23
And let's go five more
and last two okay good,
00:13:37.15\00:13:48.20
and now turn your head
to this side and feel that
00:13:48.23\00:13:51.08
stretch around your
neck a little bit okay now,
00:13:51.11\00:13:53.29
go to the other way
and turn and turn and turn,
00:13:53.32\00:14:04.20
now let's bring the arm
up and stretch the shoulders,
00:14:04.23\00:14:10.12
here we go good alright.
And let's hold for five more
00:14:11.53\00:14:18.96
seconds 4, 3, 2, 1 and
switch, when you stretch
00:14:18.99\00:14:26.44
you just wanna in good
steady pull, don't bounce
00:14:26.47\00:14:29.42
your stretch at all, just
take to a point of comfort
00:14:29.45\00:14:33.92
5, 4, 3, 2, 1, good.
Now, we're gonna do some bicep
00:14:35.65\00:14:42.72
work and we can do
that by resisting ourselves,
00:14:42.75\00:14:46.79
we can have our hand palms
up and we're gonna grab the
00:14:46.82\00:14:49.69
wrist, we're gonna curl
all the way up and all the way
00:14:49.72\00:14:53.34
down. We can do 20 on each
arm, where your bicep do the
00:14:53.37\00:14:59.72
contracting and you
control how hard you work,
00:14:59.75\00:15:03.15
you can make this very
difficult if you want to
00:15:03.92\00:15:06.12
or if you just need to
get the range of motion,
00:15:07.93\00:15:10.04
that's find to. Remember
exercise is a progress and
00:15:10.07\00:15:14.63
I mean the ever, we
don't have to get it all in one
00:15:14.66\00:15:17.18
day. Take your time
feel up to it and enjoy what
00:15:17.21\00:15:21.81
you're doing, once you
get more custom to doing it,
00:15:21.84\00:15:26.40
you can take it to a
much greater intensity level
00:15:26.43\00:15:28.96
and still feel fine. If
you try and go out too fast,
00:15:28.99\00:15:32.74
there you start dreading
your exercise and one more
00:15:33.13\00:15:36.67
good. And I want to
curl, curl good. I remember a
00:15:37.32\00:15:47.25
woman who was in the
hospital with terminal
00:15:47.28\00:15:48.94
cancer and she had her
family bring all the old
00:15:48.97\00:15:52.43
Avon Costilla, and
Laurel and Hardy movies
00:15:52.46\00:15:54.69
that they could find and
laughter radiate from a room
00:15:54.72\00:15:57.98
and actually irritated
some of the other folks in the
00:15:58.01\00:15:59.89
hospital. But they
say, well she is dying too,
00:15:59.92\00:16:03.37
well there is a big
difference, she got better.
00:16:03.40\00:16:05.17
The Bible does teaches
that it's very hard to dwell
00:16:05.90\00:16:07.89
with like medicine and truly
this women endorphin levels
00:16:07.92\00:16:11.20
were up, because of the
laughter and the feeling
00:16:11.23\00:16:13.73
good about her and
feeling good about life and it
00:16:13.76\00:16:16.91
helped her heal. We
can have that same type of
00:16:16.94\00:16:19.80
phenomena happened
to us, as we go through
00:16:19.83\00:16:22.36
the natural remedies
that God has set for us okay.
00:16:22.39\00:16:25.21
Let's go to a triceps
exercise now we're gonna
00:16:25.24\00:16:27.73
do it similar affect,
we're gonna use our own body
00:16:27.76\00:16:30.51
to resist. We're gonna
push down and up and down
00:16:30.54\00:16:35.28
and up, okay. We
focusing on the triceps now
00:16:36.00\00:16:45.11
and let's we get twelve
more okay let's just keep going
00:16:49.29\00:16:55.55
I'm go back and check
your forearm. Let's turn up,
00:16:55.58\00:16:58.19
okay and let's just
little bit down there we go
00:16:58.22\00:17:00.06
good, like your
position like your shaking hands
00:17:01.37\00:17:05.19
to someone good. Give
yourself resistance in both
00:17:05.22\00:17:08.59
ways, five more and two
more alright let's switch
00:17:08.62\00:17:21.71
over other hand
there you go, okay start.
00:17:21.74\00:17:27.73
Okay, we're gonna do twenty
of those try and make sure
00:17:29.81\00:17:36.03
you keep your elbow in
one spot and just focus on the
00:17:36.06\00:17:38.73
isolation to triceps
good all the way out, good.
00:17:38.76\00:17:43.84
And we had ten more to go
1, 2, 3, 4, 5, good 6, and
00:17:50.83\00:18:03.47
7, 8, two more 9 and 10,
good. Alright, just shake
00:18:03.50\00:18:10.08
your arms out, go to
relax okay. Let's go to few good
00:18:10.11\00:18:13.06
breathes we're gonna need
it because we can do legs next.
00:18:13.09\00:18:14.93
Okay, into the nose
and out through the mouth
00:18:15.80\00:18:20.18
and in and out and last
one, in and out, good alright.
00:18:21.35\00:18:30.60
Now, we're gonna do
some squats, I know it's
00:18:30.63\00:18:33.10
everybody's favorite.
What we're gonna do is have the
00:18:33.13\00:18:36.91
feet just little wider
in shoulder width and turn
00:18:36.94\00:18:39.57
the toes out and across
the arms, across the chest
00:18:39.60\00:18:43.39
and now we're gonna sit
back like we're sitting back
00:18:43.42\00:18:45.78
to a chair and then we're
gonna come up slowly and not
00:18:45.81\00:18:49.76
all the way up, we wanna
keep some tension on there.
00:18:49.79\00:18:51.71
And back down again
and up, okay try and sit it
00:18:52.00\00:18:57.28
down a little bit more,
push that. If you go down we
00:18:57.31\00:19:01.19
wanna push the hips
back, so we keep the weight
00:19:01.22\00:19:04.13
nice and evenly distributed
on our foot, if I heard
00:19:04.72\00:19:08.28
people say before
when you pick something up
00:19:08.31\00:19:10.87
use your legs. Well
that's true because your legs
00:19:10.90\00:19:13.87
in the proper position,
so if you sit down like this
00:19:13.90\00:19:17.27
you have a lot of power
to pick things up, try and up
00:19:17.30\00:19:23.86
this is lot's of fun, good
keep going. This is one you
00:19:23.89\00:19:35.32
can do with varying
speeds; do them slower it more
00:19:35.35\00:19:40.05
difficult or you can
have some weights to it.
00:19:40.08\00:19:43.77
We're looking good, nice
and synchronize and everything,
00:19:48.47\00:19:51.92
but can't switch the
swimming no I can't swim.
00:19:56.11\00:19:58.34
Okay, 10 more, very easy
so far good and three more,
00:20:01.20\00:20:19.78
okay now we're
gonna come down and hold
00:20:26.67\00:20:28.59
and hold nice an
steady there and we're gonna
00:20:30.44\00:20:34.52
try and hold it for 45
seconds. Let's see how we do
00:20:34.55\00:20:42.04
that, oh! Boy you see we
have fun, we just made it
00:20:42.07\00:20:48.75
through the first twenty
seconds we got twenty five
00:20:48.78\00:20:52.10
seconds to go. There is 5,
it's gonna be feel real good
00:20:52.13\00:20:58.00
when we stand up and ten
and 15, tem more seconds 1,
00:20:58.03\00:21:08.44
2, 3, 4, 5, 6, 7, 8, 9,
and 10 good. Now, we feel
00:21:08.47\00:21:20.51
this endorphins
rushing through our body as we
00:21:20.54\00:21:23.46
stand up and go and
oh! That feels good,
00:21:23.49\00:21:25.14
it desperate kind of good
after you done, doesn't it?
00:21:26.35\00:21:28.24
That so much fun while
we're doing it, but you know
00:21:28.27\00:21:30.87
sometimes when we exercise,
I personally don't really
00:21:30.90\00:21:34.02
love exercise by love
the way it makes me feel.
00:21:34.05\00:21:36.44
So, the rewards are
working okay, we now like you do
00:21:37.03\00:21:39.64
just stretch the quadriceps
well I catch my breathe.
00:21:40.47\00:21:43.22
And you put your hand on
my shoulder and grab your
00:21:43.64\00:21:46.35
ankle, there you go,
you can use me as the wall.
00:21:46.38\00:21:51.00
Something I can do
well, okay let's hold that for
00:21:52.20\00:21:58.14
five more seconds 4,
3, 2, 1. Okay, switch,
00:21:58.17\00:22:04.56
it's actually little more
easy if you have an actual
00:22:09.29\00:22:11.87
wall to hang unto then
do them. A person so if they
00:22:11.90\00:22:14.97
fall, they don't understand
why? And let's go five more
00:22:15.00\00:22:20.53
seconds 4, 3, 2, and 1
and relax. Okay, now we're
00:22:20.56\00:22:27.47
gonna do some side
lunges, we're gonna step out
00:22:27.50\00:22:29.99
to this side, we're
gonna put some pressure on the
00:22:30.02\00:22:32.97
quadriceps, when we
stretch the inside of the thigh
00:22:33.00\00:22:34.82
as we do it as well. And
we go back in forth good,
00:22:34.85\00:22:42.70
good stretch in the adductor
area each time you do it.
00:22:44.00\00:22:47.33
And you quads should
still be a little bit tired
00:22:51.09\00:22:54.14
and you should get a little
better, little more effect
00:22:55.28\00:22:57.08
on them as well we go
ten more each way, 3 and 4
00:22:57.11\00:23:11.80
and 5, good and 6, 7, and
8, two more 9, and 10 good.
00:23:13.56\00:23:31.15
Okay, now we're gonna
stretch the hamstring out
00:23:32.02\00:23:34.74
and we're gonna pull leg
out and go up on the heel
00:23:34.77\00:23:37.59
and lean forward into it.
If you can, you can grab your
00:23:37.89\00:23:40.85
ankle and pull down
okay that we here is gonna
00:23:40.88\00:23:46.48
make me feel bad, they
can try, they can get much
00:23:46.51\00:23:48.34
further down like or
Mulley can I guess. Okay Mulley
00:23:48.37\00:23:51.54
everybody is show off,
okay five more seconds 4, 3, 2,
00:23:51.57\00:23:57.12
1 and switch, you are
shorter than me that's why
00:23:57.15\00:24:03.51
makes it easy to pulling
it. Okay and that's hold five
00:24:03.54\00:24:09.54
more seconds 4, 3, 2,
1 relax. Okay now we're
00:24:09.57\00:24:16.07
gonna stretch the calf
out, push the heel to the floor,
00:24:16.10\00:24:19.17
we wanna feel this
stretch in the calf area,
00:24:22.18\00:24:24.48
Achilles tendon,
okay ten more seconds.
00:24:24.60\00:24:27.99
And 5, 4, 3, 2, 1,
switch, stretching is a good way
00:24:30.86\00:24:39.52
to cool down after workout,
when we stop working out.
00:24:39.55\00:24:44.00
Our hearts still working at
a higher level and it's nice
00:24:44.83\00:24:47.55
to have muscles feel going
to some contracting motions
00:24:47.58\00:24:50.65
lightly to help that
circulatory responds go
00:24:50.68\00:24:53.43
okay five more seconds
4, 3, 2, 1 relax, good.
00:24:54.55\00:25:01.93
Okay, we can do some
abdominal training now,
00:25:02.59\00:25:04.51
we're gonna do it from
the standing position and put
00:25:04.54\00:25:06.85
our hands behind the
back. We're gonna crunch
00:25:06.88\00:25:09.04
the abdominal wall, okay
and then we're gonna bend
00:25:09.07\00:25:12.72
forward and we're gonna
come up, the abdominal still
00:25:12.75\00:25:16.90
crunch then we're
gonna lay back. Crunch over,
00:25:16.93\00:25:19.84
bend over, up, lay
back, crunch, bend over, up
00:25:20.89\00:25:28.99
lay back, crunch, bend
over, up, lay back, good
00:25:29.94\00:25:36.96
let's keep going and
lay back, back this is an
00:25:36.99\00:25:44.92
excellent abdominal
exercise that you can do
00:25:44.95\00:25:46.85
without any get on the
floor and if you do it right
00:25:47.90\00:25:51.49
you should still get
the nice affect on your
00:25:51.52\00:25:54.43
abdominal wall, blow
out as you crunch forward.
00:25:54.46\00:25:59.74
Drawn your abdominal wall
in, then when you lay back
00:26:01.73\00:26:04.99
you should feel the
abdominal wall stretch
00:26:05.02\00:26:07.10
and you take it back
into the contraction again.
00:26:07.94\00:26:09.95
Let's do ten more also
this works in the lower back,
00:26:14.89\00:26:22.74
it's not real aggressive
on it but still gives it the
00:26:24.09\00:26:27.77
nice range of motion
and five more and two more
00:26:27.80\00:26:43.02
good okay. Now, we're
gonna finish up with some
00:26:48.63\00:26:51.83
trunk rotation, and
turn, and turn, and turn,
00:26:51.86\00:27:00.59
and turn, good let's
just keep going, five more,
00:27:00.62\00:27:10.25
there is one and we
wanna bounce when we do this,
00:27:12.03\00:27:15.39
this one good steady turn
2, and 3 and 4, last one and 5,
00:27:15.42\00:27:26.15
good, alright thanks
folks. By just getting in a
00:27:26.18\00:27:33.00
regular exercise program
going and getting lots of
00:27:33.03\00:27:35.07
fresh air and drinking water
and most of all having that
00:27:35.10\00:27:37.73
trust in God, we can
have a strong immune system,
00:27:37.76\00:27:40.49
we could feel good
about ourselves, prayer is
00:27:40.52\00:27:42.61
healthy. Remember
you can do all things
00:27:42.64\00:27:44.77
through Christ,
who strengthens you.
00:27:44.80\00:27:46.61
According to Philippians
4:13 and God bless you,
00:27:46.64\00:27:49.63
and we look forward
to seeing you next time.
00:27:49.66\00:27:51.45