The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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One of the number one
killers of today is diabetes
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and it constantly is growing.
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But there're things we can
do naturally to help prevent it.
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Stay tune for Body and
Spirit and find out how.
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Hello, I'm Dick Nunez,
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Wellness Director
of the Black Hills
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Health and Education Center.
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Welcome to Body and Spirit.
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Today we're gonna be
talking about diabetes.
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I remember when I was back
in the athletic club industry,
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I had a man who was a pharmacist
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who worked out with
me three times a week.
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When I was getting
ready to leave there,
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he said, "I'm
really gonna miss you,
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because three times a week,
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my blood sugar
never goes up over 120.
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The other days it
always goes up over 180
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and I've to take my medication."
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So the days he didn't
have to take his medication
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were the days
that he worked out.
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So I found very early on
that exercise was a great way
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of controlling blood sugar
or putting into the blood cells.
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So we're gonna be
doing an exercise program
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that's gonna be
focusing on strength.
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I've seen people
who have been injecting
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two and three
times a day for 20 years,
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get off their
insulin within a week
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by getting in a
good lifestyle program
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which includes proper nutrition,
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but includes exercise.
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And not just walking
and aerobic exercise,
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but really
stimulating the muscles.
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Nothing demands energy
like stressing the muscles.
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So we're gonna do that today.
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Helping me out today
will be, Randi and John.
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And we're gonna
have a good time today,
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driving glucose
into those cells.
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Okay, but first
we need to warm up.
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So we're gonna
swing the arms around.
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This is just a warm up time.
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Just feel those
arms going around.
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Let's go the other way now.
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It's always
important to be warmed up
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before you try any
strenuous exercise.
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Okay, now we'll
just put the arms up.
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We're gonna squeeze
together and back out.
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Again this is a warm up.
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And when people have diabetes,
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one of the things
you have to be aware of
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is a condition of their heart.
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Because heart disease
goes along with diabetes,
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so you want to be careful
on how hard you exert here
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or certainly be in
contact with your physician
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to know how hard you can go.
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And you should know
your own body as well.
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But we're gonna be doing some
strength type movements here
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to try and drive
glucose into the cells.
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Let's do two more.
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Okay, good. We're ready.
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Hit the deck.
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Down there in push up position
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There are several
ways you can do that.
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You can do them
against the wall.
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We can do them in what's call
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the women style
push-ups on the knees.
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Which looks like Randi has
quickly gone to that position
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or we can do the
typical military position
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which I see that John has taken.
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Okay, so down and up, good.
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Now there is no magic
number of how many we do.
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We just do until we
get a good fatigue factor.
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But each repetition
is calling for energy.
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Glucose has been
converted into ATP
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which is coming
into the muscle cells
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for energy purposes as
oxygen keeps coming through.
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That process continues on.
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But as we start running
into oxygen deprivations,
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some chemical
changes start taking place.
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And we'll be
building up some lactic acid.
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So keep it going. Good.
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Looks like the end is near.
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See if we can get
five more in here.
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And two more.
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Ah, I'm going by John's count.
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You're just doing
those little ones, okay.
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Now get back down
here, we're not done yet.
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Okay, lower
yourself far way down.
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Okay and hold.
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We're gonna hold for 10 seconds.
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This static hold will
continue to exhaust the muscles.
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There's five, four,
three, two, one, good.
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All right, up on the feet.
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Okay, anytime
we work our muscle,
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we wanna stretch out.
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So we're gonna reach
back. Feel the chest stretch.
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Bring it across now.
Pull the scapula apart.
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When you do this, try
and roll your back forward.
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Okay, and back
again. Stretch out.
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Hold, and now across
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and pull the
shoulder blades apart.
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Okay, good.
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John, if you can get
our towels over there.
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We're gonna do some
resistance work with those.
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Towels are real
effective tools for exercise.
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We're gonna start by
just taking our towel
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and pulling it apart.
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And we're gonna
come up over the head
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and stretch back
and pull it over and up.
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As we go up, we're working
some of the shoulder area.
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As we pull it over,
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we wanna work latissimus dorsi,
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which are the
muscles that go down
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along the side
and meet the arms.
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Good, keep it going.
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People often times think
that glucose is a bad thing,
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since diabetes is
associated with blood sugar.
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The reality is we need glucose.
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We don't have it,
we're in big trouble.
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But the Bible tells us
to do it in moderation.
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It talks about in Proverbs,
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that too much
honey is not good for us.
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And that's telling
us that we wanna be,
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be aware of sugar content.
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But the thing that we need
to keep in mind with diabetes
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is most people with
adult-onset diabetes
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still produce insulin.
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That's not their problem,
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the insulin is
not effective anymore
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of putting
glucose into the cells.
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When we do things like exercise,
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we stimulate that action.
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So if you think about
that while you're doing it
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and just think good
things are happening.
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Metabolizing fat,
lowering triglycerides,
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putting glucose into the cells.
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Then it's a little easier
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to push ourselves
that little extra bit.
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Okay, and let's do
two more. And last one.
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Good, now up
over the head again,
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you want to pull
over to the side.
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Pull the other way
and pull, and pull.
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Good, nice steady movement.
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Okay, let's go 10 more each way.
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There's one, and two,
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and three, and four,
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five, six,
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seven, eight,
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two more, nine and ten, good.
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Okay, let's slip the towel down.
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Now we're gonna
stretch those muscles out.
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We're gonna put arm up
over the head and pull back.
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Flexibility is important
for an overall exercise routine.
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And let's hold that
for five more seconds.
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Four, three,
two, one, and switch.
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Okay, we'll pull each stretch
for about 10 to 15 seconds,
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10 more seconds.
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Nine, eight, seven, six, five,
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four, three, two, one, relax.
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Okay, just let your
arms shake out a little bit.
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Okay, let's just take a moment
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to get a couple of
nice breaths of air
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in through the
nose, fill the lungs,
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out through the mouth.
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Again.
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Remember the
diaphragm is a muscle as well
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and we wanna exercise that,
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so you can get a
good breath of air.
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Okay, now, we're
gonna put the arms out.
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We'll do some arm circles.
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If you start to feel
the burning sensation,
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you need to put your arms down.
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And that's fine except for
those behind me better not.
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Okay, keep it
going. They're smaller now.
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Now let's reverse it.
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While we do the rotation,
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we bring in more
muscles in just the deltoids,
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we're bringing the
muscles of the rotator calf.
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As we bring more
muscles into play,
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that's gonna be more muscles
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that are gonna be
demanding oxygenated blood
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and wanting more glucose.
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Okay, keep going.
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Okay, reverse it
the other way now.
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And bigger
still, now small again.
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Should start feeling
it burn just a little bit.
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No, not yet,
okay, we'll keep going.
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Okay, reverse the other way.
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Make sure you keep
the arms up straight out.
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Keep the hands
pointed to the floor.
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Palms of the
hands should be down.
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Okay, reverse it again.
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Reverse it.
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Changing
direction just emphasizes
00:10:07.48\00:10:09.91
more stimulus to the
muscles as we do that.
00:10:09.92\00:10:12.95
Okay, and reverse it again.
00:10:12.96\00:10:14.55
Okay, now we're gonna
hold it out straight here, now.
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Pull them out nice
and straight, good.
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I'll keep my eye
on them back there.
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It's 10 seconds.
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A nice thing
about this exercise,
00:10:34.59\00:10:35.94
it always feels good
when you put your arms down.
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Not so much fun right now,
00:10:38.70\00:10:40.02
but you'll feel
good in just a moment.
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Nine, eight, seven, six, five,
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four, three, two,
one, and down, good.
00:10:48.06\00:10:53.76
Okay, let's shrug the
shoulders up and around.
00:10:53.77\00:10:58.36
So just tie in the trapezius
muscles off the neck area.
00:10:58.37\00:11:03.82
And still gives us
little more shoulder stimulus
00:11:03.83\00:11:06.87
as a good cool down
for the muscles up there
00:11:06.88\00:11:08.88
which take a pretty
heavy beating on that,
00:11:08.89\00:11:12.63
hold, that 30 second hold.
00:11:12.64\00:11:17.39
Okay, up and around.
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Okay, two more.
00:11:20.00\00:11:22.98
Okay, now let's
go the other way.
00:11:22.99\00:11:24.72
And five more.
00:11:30.76\00:11:32.45
Okay, shrug up, hold, release,
00:11:38.26\00:11:41.89
and up, and release.
00:11:41.90\00:11:44.86
Good, keep going.
00:11:44.87\00:11:46.48
And let's do eight more.
00:11:52.82\00:11:55.38
It's one, and two,
00:11:55.39\00:11:59.38
three, four, five, six,
00:11:59.39\00:12:07.38
seven, and eight. Good job.
00:12:07.39\00:12:10.86
Okay, stretch your shoulder
out bring the arm across.
00:12:10.87\00:12:14.53
I wanna pull to a
spot where you feel it.
00:12:17.73\00:12:21.16
But don't
overstretch. Five seconds.
00:12:21.17\00:12:24.08
Four, three,
two, one and switch.
00:12:24.09\00:12:28.69
And 10 more seconds.
00:12:32.77\00:12:34.39
Nine, eight, seven, six, five,
00:12:34.40\00:12:39.35
four, three, two, one, relax.
00:12:39.36\00:12:44.51
Shake them out.
00:12:44.52\00:12:45.61
Okay, let's get a
couple of breaths.
00:12:45.62\00:12:49.42
And again.
00:12:49.43\00:12:52.81
Okay, good. Pick up your towel.
00:12:52.82\00:12:54.05
We're gonna drape the towel
00:12:56.43\00:12:57.76
over our hand on the thumb side.
00:12:57.77\00:13:00.72
And we're gonna
reach all the way out.
00:13:00.73\00:13:03.04
We're gonna curl
up and back down.
00:13:03.05\00:13:06.14
You control the resistance,
00:13:06.15\00:13:07.43
the important thing is to
get a full rang range of motion.
00:13:07.44\00:13:11.07
I'll see how
you're doing here. Good.
00:13:11.08\00:13:14.76
Excellent, both of
them are in very good form.
00:13:14.77\00:13:19.11
We can't go out on nothing
they're both doing so well.
00:13:19.12\00:13:21.43
Good, keep going.
00:13:25.74\00:13:27.10
Okay, and I might do 10 more
00:13:30.99\00:13:32.67
and I'm gonna go out for John.
00:13:32.68\00:13:35.05
They're just a little
bit different pace here,
00:13:35.06\00:13:37.53
so we aren't trying to
get around 20 repetitions.
00:13:37.54\00:13:39.61
Okay, we're gonna do five more.
00:13:44.96\00:13:46.62
And two more.
00:13:53.79\00:13:54.85
Okay, switch arms.
00:13:57.59\00:13:58.92
It's important you have
balance between the muscles.
00:14:03.14\00:14:06.62
Lot of people will have one side
00:14:06.63\00:14:08.82
far more
developed than the other.
00:14:08.83\00:14:11.00
Now you can also use
weights when you do this.
00:14:11.01\00:14:13.30
That's as good way
of doing your curls.
00:14:13.31\00:14:15.42
These towels can be
very, very effective.
00:14:15.43\00:14:17.01
In fact, people
are always amazed
00:14:17.02\00:14:18.85
that how much stimulus
they can give themselves
00:14:18.86\00:14:21.32
just by using a
simple hand towel.
00:14:21.33\00:14:24.54
Okay, keep going.
00:14:24.55\00:14:25.85
And let's go 10 more.
00:14:31.72\00:14:33.37
Good, make sure you
breathe when you do this.
00:14:39.61\00:14:42.81
Don't hold your breath at all.
00:14:42.82\00:14:45.77
For those at home, if
you need to rest, please do.
00:14:45.78\00:14:48.37
Five more. One,
and two and three
00:14:48.38\00:14:54.85
and four and five, good.
00:14:54.86\00:14:58.81
We're gonna do an
exercise, we call kickbacks.
00:14:58.82\00:15:01.61
And we're gonna do with
one arm at a time again.
00:15:01.62\00:15:03.84
We're gonna bend
over at the waist.
00:15:03.85\00:15:05.93
We're gonna
hold on to our towel,
00:15:05.94\00:15:07.11
let me turn, so you can see me,
00:15:07.12\00:15:08.57
and you gonna
push back, and back in.
00:15:08.58\00:15:10.98
Now you need to give yourself
enough leeway with your towel
00:15:10.99\00:15:13.51
that you can get
your arm all the way out.
00:15:13.52\00:15:15.32
That's the important
thing, and then pull back, good.
00:15:15.33\00:15:18.93
Again you're
controlling the resistance.
00:15:21.55\00:15:23.06
Keep your elbow up.
00:15:23.07\00:15:26.31
You like to try
and keep that humerus
00:15:26.32\00:15:28.04
which is your upper arm
bone parallel to the ground.
00:15:28.05\00:15:30.53
Most important thing is getting
00:15:34.87\00:15:35.90
that good
contraction of the tricep.
00:15:35.91\00:15:39.26
Good, let's go 10 more.
00:15:39.27\00:15:43.57
Look at hard both ways,
00:15:43.58\00:15:45.50
stand out and then pull back,
00:15:45.51\00:15:47.98
stand out, pull back.
00:15:47.99\00:15:49.69
Resist with your triceps
as you pull it back through.
00:15:49.70\00:15:53.46
Five more times.
00:15:53.47\00:15:54.64
One more, good, good.
00:16:01.10\00:16:03.71
Okay, let's switch around,
00:16:03.72\00:16:07.46
and do the left side.
00:16:07.47\00:16:09.57
It's okay, here we go,
00:16:12.76\00:16:15.02
that's excellent, good job.
00:16:15.03\00:16:16.46
Good.
00:16:20.92\00:16:22.16
The harder you go on this,
00:16:27.11\00:16:28.28
the more glucose
you're gonna burn.
00:16:28.29\00:16:30.82
But you wanna balance that out.
00:16:30.83\00:16:32.46
You don't wanna go so
hard as to over do yourself.
00:16:32.47\00:16:37.75
And after you do
resistance workouts,
00:16:37.76\00:16:39.40
your body is actually burning
calories for a higher level
00:16:39.41\00:16:43.53
for about the
next five to six hours.
00:16:43.54\00:16:45.72
When people do
in weight workout,
00:16:45.73\00:16:47.74
they'll feel little
jittery or shaky for a while.
00:16:47.75\00:16:51.14
After you're
doing aerobic exercise,
00:16:51.15\00:16:53.10
you're gonna be burning
fats and burning calories
00:16:53.11\00:16:54.97
for about
another hour afterwards.
00:16:54.98\00:16:56.44
So the resistance
work is gonna have
00:16:56.45\00:16:58.78
a much greater
demand on the body
00:16:58.79\00:17:02.26
than does the aerobic
exercise in the long run
00:17:02.27\00:17:04.56
as far as metabolism goes.
00:17:04.57\00:17:06.15
Okay, let's go five more.
00:17:06.16\00:17:07.59
And two more.
00:17:13.36\00:17:16.46
Very good, okay.
00:17:16.47\00:17:18.32
John, you have to put
those towel over there,
00:17:18.33\00:17:20.09
we'll get start
on our leg exercise.
00:17:20.10\00:17:22.35
Go all the way over
to the chair please.
00:17:22.36\00:17:23.96
Okay, let's just get
a couple of breaths now.
00:17:25.78\00:17:28.73
In and out, and in and out,
00:17:28.74\00:17:34.96
and one more time.
00:17:34.97\00:17:37.56
Okay, one of the areas
that demands a lot of sugar
00:17:37.57\00:17:41.79
to the muscles
is when we do legs.
00:17:41.80\00:17:43.95
Nothing stimulates the
body like a good leg workout.
00:17:43.96\00:17:46.87
And now so we're gonna
have is a good leg workout.
00:17:46.88\00:17:49.86
So let's step a
little further forward,
00:17:49.87\00:17:51.16
I wouldn't want you
falling off the platform.
00:17:51.17\00:17:53.34
Okay, you're gonna
get your feet apart,
00:17:53.35\00:17:55.53
cross your arms
across your chest,
00:17:55.54\00:17:57.30
I'm gonna do some squats.
00:17:57.31\00:17:59.11
When you squat down,
00:17:59.12\00:18:00.74
you wanna push your
hips back as you squat.
00:18:00.75\00:18:03.17
Okay, go and squat
down, just check your form.
00:18:03.18\00:18:05.24
Good, down little deeper Randi,
00:18:05.25\00:18:06.96
okay, now back up and down,
00:18:06.97\00:18:10.79
and up, excellent, beautiful.
00:18:10.80\00:18:14.57
Okay, John has excellent form,
00:18:14.58\00:18:16.98
Randi's is pretty good.
00:18:16.99\00:18:18.18
Keep going, you're doing fine.
00:18:18.19\00:18:19.73
Practice makes
prefect, keep going.
00:18:19.74\00:18:21.40
Good.
00:18:23.92\00:18:25.64
John, you look like
you've done this before.
00:18:27.17\00:18:28.97
On the depth, we
wanna try and get
00:18:33.46\00:18:34.97
to parallel to the ground,
00:18:34.98\00:18:36.85
with the--with the
femur, the upper leg bone.
00:18:36.86\00:18:42.60
John is going quite
00:18:42.61\00:18:43.60
just a little deeper
than that, that's okay.
00:18:43.61\00:18:45.79
He's young, he can
take that kind of stress.
00:18:45.80\00:18:49.11
You wanna keep your back
tight as you do this as well.
00:18:52.25\00:18:55.67
Keep your chest up,
00:18:55.68\00:18:57.32
wanna have good
posture the whole time.
00:18:57.33\00:19:00.58
Thing you
remember about exercise
00:19:00.59\00:19:01.92
is a little bony protuberance
at the base of your sternum,
00:19:01.93\00:19:04.69
called the xiphoid process.
00:19:04.70\00:19:06.03
Keep that up,
00:19:06.04\00:19:07.43
and you'll be in good
position to do any exercise,
00:19:07.44\00:19:09.70
just like we're doing here.
00:19:09.71\00:19:11.41
Good, keep going.
00:19:11.42\00:19:13.56
Ah, you're doing fine, come on.
00:19:13.57\00:19:15.55
Laughing isn't
part of squatting.
00:19:15.56\00:19:19.16
Keep going, keep going.
00:19:19.17\00:19:20.70
See, how much
they're enjoying it,
00:19:23.70\00:19:24.89
big smiles on their faces.
00:19:24.90\00:19:26.47
Good.
00:19:31.02\00:19:33.03
If you need to you
can add resistance to this
00:19:33.04\00:19:35.27
with a bar on your
back or holding dumbbells.
00:19:35.28\00:19:37.48
No, not ready
for resistance yet.
00:19:39.12\00:19:42.03
But again this is a
great overall body stimulator,
00:19:42.04\00:19:45.03
nothing stimulates
metabolism like squatting.
00:19:45.04\00:19:48.56
It's just a very
demanding exercise.
00:19:48.57\00:19:50.85
By in large, most
people don't like doing them.
00:19:50.86\00:19:53.06
Come on, get back to it.
00:19:53.07\00:19:55.14
Okay, we're gonna
do 10 more, let's go.
00:19:55.15\00:19:58.13
That's one, and two, and three,
00:19:58.14\00:20:04.51
if you need to
stop at home, fine.
00:20:04.52\00:20:06.88
But for our
willing participates here,
00:20:06.89\00:20:09.09
they don't want to stop,
00:20:09.10\00:20:10.09
they want to keep going.
00:20:10.10\00:20:11.38
Five more, come on.
00:20:11.39\00:20:13.00
And two more.
00:20:19.10\00:20:22.10
Now we're gonna go
down part way and hold,
00:20:22.11\00:20:25.75
and hold for 30
seconds, this gonna be good,
00:20:25.76\00:20:29.46
it's five, hang in there,
00:20:29.47\00:20:31.64
and there's ten,
good, keep going.
00:20:34.67\00:20:40.32
There's 15, all most
there, down just a little more.
00:20:40.33\00:20:44.16
And 20, one, two,
three, down a little more,
00:20:47.31\00:20:51.57
four, five, six, down, seven,
00:20:51.58\00:20:55.49
eight, nine, ten, all right.
00:20:55.50\00:20:59.45
Good job.
00:20:59.46\00:21:01.88
I think, we need to do now
00:21:01.89\00:21:03.11
is to stretch those muscles out,
00:21:03.12\00:21:04.36
so go and lay down
on your sides there.
00:21:04.37\00:21:06.14
Grab a hold your
ankle and stretch back.
00:21:08.70\00:21:11.08
Feels pretty good to lay down
00:21:14.88\00:21:15.88
after doing those, doesn't it?
00:21:15.89\00:21:18.32
So what you're feeling
is the metabolic action
00:21:18.33\00:21:20.18
taking place, just think,
00:21:20.19\00:21:21.66
fats are still
being metabolized,
00:21:21.67\00:21:23.32
just as you lay there.
00:21:23.33\00:21:24.85
Okay, five more seconds,
00:21:24.86\00:21:26.99
four, three, two, one
and turn over to other side.
00:21:27.00\00:21:31.70
When you do
resistance work like this,
00:21:33.59\00:21:35.53
it creates an emergency
energy demand on the body
00:21:35.54\00:21:38.59
and the body wants more ATP.
00:21:38.60\00:21:40.49
So as it's taking
glucose, it'll also start
00:21:40.50\00:21:42.44
pulling fatty acids
into that equation as well.
00:21:42.45\00:21:45.29
When you do aerobic workout,
00:21:45.30\00:21:46.76
you're burning fat
while you're doing it.
00:21:46.77\00:21:48.35
When you do anaerobic workout,
00:21:48.36\00:21:49.54
you're burning fat
while you recovering
00:21:49.55\00:21:51.22
getting ready for next on slot.
00:21:51.23\00:21:53.10
Okay, keep stretching it,
00:21:53.11\00:21:54.73
four, three, two, one, good.
00:21:54.74\00:21:58.86
On your hands and knees.
00:21:58.87\00:21:59.93
Okay, now lower
yourself down to your elbows,
00:22:03.03\00:22:05.52
pull one leg out straight,
00:22:05.53\00:22:07.63
and raise up and
down, and up and down.
00:22:07.64\00:22:11.82
Good, keep going.
00:22:11.83\00:22:13.48
Good, and do 20 of those.
00:22:13.49\00:22:16.99
And up and down, up down,
00:22:17.00\00:22:21.26
up, focus on
the gluteus maximus,
00:22:21.27\00:22:23.18
on this one, its a
largest muscles in the body,
00:22:23.19\00:22:25.66
so again we wanna demand
as much energy as we can.
00:22:25.67\00:22:29.01
Okay and that's ten more.
00:22:30.82\00:22:32.24
Up down, up down, up down,
00:22:32.25\00:22:38.54
up down, up down, up down.
00:22:38.55\00:22:42.15
Five more, up
down, up down, up down.
00:22:42.16\00:22:48.34
Two more, up down, up, hold,
00:22:48.35\00:22:53.00
now bring it back up
little higher still and down,
00:22:53.01\00:22:55.63
and up, down, right
at the top there, good,
00:22:55.64\00:22:59.08
keep balancing it up there.
00:22:59.09\00:23:00.58
Four, five, six, seven,
00:23:00.59\00:23:04.45
eight, nine, ten, good, switch.
00:23:04.46\00:23:07.75
Okay, and up and down.
We're gonna do 20 of them.
00:23:10.76\00:23:13.98
Focus on the gluteus maximus
00:23:19.79\00:23:21.19
as you do that, try to contract.
00:23:21.20\00:23:22.79
Seven, eight, nine, ten,
00:23:25.89\00:23:33.19
eleven, twelve, thirteen,
00:23:33.20\00:23:38.56
fourteen, fifteen,
sixteen, seventeen,
00:23:38.57\00:23:45.76
eighteen, nineteen, hold it up,
00:23:45.77\00:23:50.10
okay and balance
it up, ten times.
00:23:50.11\00:23:52.94
Three, four, five, six,
00:23:52.95\00:23:57.09
seven, eight, nine, ten, good.
00:23:57.10\00:24:01.35
Up on your feet.
00:24:01.36\00:24:02.40
Come back here.
00:24:04.66\00:24:05.68
We're gonna have
our feet off the edge,
00:24:05.69\00:24:07.11
put your hand on my shoulder,
00:24:07.12\00:24:08.36
balance yourself, and
you're gonna do some toe raises.
00:24:08.37\00:24:11.13
Some have called the calf muscle
00:24:16.47\00:24:17.99
the second heart
helping that circulation
00:24:18.00\00:24:20.69
back up to the body.
00:24:20.70\00:24:23.43
Stronger the
muscles are in the body,
00:24:23.44\00:24:24.87
it does help the
return of venous blood flow.
00:24:24.88\00:24:28.24
Okay, we're doing good, okay,
00:24:33.06\00:24:34.20
let's increase the speed now.
00:24:34.21\00:24:35.58
Good.
00:24:37.15\00:24:38.15
Now slow it down.
00:24:45.97\00:24:47.35
And speed it up.
00:24:54.61\00:24:55.85
Five more, fast.
00:25:00.83\00:25:02.20
And slow it down.
00:25:05.12\00:25:06.42
For five, it's
one, two, three, four,
00:25:06.43\00:25:12.05
hold it up at
the top and contract,
00:25:12.06\00:25:14.92
good, hold, hold,
now down and stretch.
00:25:14.93\00:25:18.32
Okay, good and relax.
00:25:18.33\00:25:22.74
Okay, let stretch
out a little more.
00:25:22.75\00:25:26.05
We're gonna step out,
and go up on the heel,
00:25:26.06\00:25:30.36
and lean forward into it.
00:25:30.37\00:25:31.89
And we're gonna hold
for five more seconds,
00:25:37.22\00:25:39.33
four, three, two,
one, good, switch.
00:25:39.34\00:25:43.90
And steady stretch.
00:25:47.43\00:25:49.25
And five more
seconds, four, three, two, one,
00:25:52.70\00:25:57.55
and now stretch the calf.
00:25:57.56\00:25:59.71
Foot that behind, you
press the heel to the ground.
00:25:59.72\00:26:02.30
Along with this type of workout,
00:26:02.31\00:26:04.17
I strongly encourage you to get
00:26:04.18\00:26:05.38
into a regular aerobic
exercise program as well
00:26:05.39\00:26:08.24
whether it be
walking, swimming, cycling,
00:26:08.25\00:26:10.84
whatever you want to
do the rhythmic activity
00:26:10.85\00:26:13.06
of the major muscle will
stimulate your heart and lungs
00:26:13.07\00:26:15.50
and also again help
you burn blood sugar.
00:26:15.51\00:26:17.83
Okay, reverse it.
00:26:17.84\00:26:20.35
People have gotten great
benefits from just walking,
00:26:20.36\00:26:23.06
when it comes to
reversing diabetes.
00:26:23.07\00:26:24.98
I just have seen in my career
00:26:24.99\00:26:26.57
that when we
stimulate the muscles
00:26:26.58\00:26:28.73
by this type of exercise,
00:26:28.74\00:26:29.99
we're getting
more of the benefit
00:26:30.00\00:26:31.52
of driving the
glucose levels down.
00:26:31.53\00:26:33.44
Okay and relax.
00:26:36.47\00:26:39.24
Okay, and let's
turn to the side.
00:26:39.25\00:26:42.31
Just recently we had a
woman come out to our center
00:26:42.32\00:26:44.43
who had a
glucose level over 500.
00:26:44.44\00:26:47.97
Incredibly high, and
in just a week and half
00:26:47.98\00:26:50.99
was already down into 200's,
00:26:51.00\00:26:52.85
and at--and that was
without changing anything.
00:26:52.86\00:26:56.31
And so it won't be too
long we'll be able to start
00:26:56.32\00:26:58.41
getting her off from
some of her medication.
00:26:58.42\00:26:59.98
Okay, let's do
ten more each way.
00:27:03.52\00:27:06.75
There's one, two,
00:27:06.76\00:27:10.58
three, four, five,
00:27:12.31\00:27:18.54
six, seven, eight, two more,
00:27:20.01\00:27:27.61
nine, last one, ten.
00:27:27.62\00:27:30.29
Good, thanks a lot.
00:27:30.30\00:27:31.45
Diabetes doesn't have to be
the killer, that it has been.
00:27:33.07\00:27:36.11
If you need help,
you need specific help,
00:27:36.12\00:27:38.50
you might call 3ABN and ask
00:27:38.51\00:27:39.87
for the nearest
lifestyles center in your area.
00:27:39.88\00:27:42.24
But do all as you
can, train, workout,
00:27:42.25\00:27:44.84
have a good diet and
do it for right reason.
00:27:44.85\00:27:47.20
Philippians 4:13, says
00:27:47.21\00:27:48.40
"I can do all things through
Christ who strengthens me."
00:27:48.41\00:27:50.76
God bless you.
We'll see you next time.
00:27:50.77\00:27:52.29