The following program
is designed to demonstrate
00:00:02.40\00:00:04.33
simple workouts 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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Over half of all American women
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will eventually
have to worry about
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decalcification of their bone
matrix known as osteoporosis.
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Stay tune next to find out
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how you can avoid
it on Body & Spirit.
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Hello, I am Dick
Nunez, exercise physiologist
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and principal of Miracle Meadows
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and Mount State Leader
Ship Academy in West Virginia.
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Welcome to Body and Spirit.
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Today, we're gonna be
talking about osteoporosis.
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Its the disease that virtually
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every woman does
not want to have,
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because they picture themselves
as being all stooped over,
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large hump on their back
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and not be able to do the
things they once want to do,
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they have to
worry about taking step
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and breaking a hip.
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And the reality is unfortunately
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it's going to happen to
over half of the American women.
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What can we do to prevent it?
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Obviously what we eat
has a lot to do with it.
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Research has shown time and time
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again that a high protein diet
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will definitely lead to
the problems like osteoporosis,
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and the amount of pop
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and diet pop is
constant being consumed
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specially by our young girls,
it's so high in phosphoric acid.
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Phosphoric acid is
similar in chemical structure
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to phosphorus which
that and calcium plays
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see-saw battle,
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and it draws calcium
from the bone matrix.
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And we also look at the
amount of alcohol and caffeine
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that people take in.
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And the diuretic
affect that it has causing
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once again leaching of
calcium from the bones.
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And finally one of the biggest
causes is lack of exercise
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especially
weight bearing exercise,
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and that's one of the things
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we can really focus in on
to help prevent this condition
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known as osteoporosis.
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I think we're
about ready to start.
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Helping me out today will be
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my daughter
Brittany and Christy.
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Brittany is a student at
Mount State Elementary school,
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and Christy at Miracle Meadows.
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So I think we're
ready to go and get started.
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And we're gonna start by
just bringing out arms up.
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We're gonna squeeze together,
and we're gonna come back.
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We're gonna squeeze and go back.
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We're gonna squeeze
and back and squeeze,
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again squeeze in and squeeze.
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I'm talking about squeezing,
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I'm referring to
squeezing the muscles,
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flexing the
muscle as we do this.
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Well, I can be
flexing aggressive right now,
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but we want to keep it going.
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Whenever we deal with
something like osteoporosis,
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obviously people are going
to be at various levels of it.
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The best time to stop...
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to start preventing osteoporosis
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is when you are the
in the age of the girls
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that are at my sides here.
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Getting a good
regular exercise program
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and changing your
lifestyle habits to being
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very healthy
will help these girls.
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Never have to worry about
being part of that 50 percent.
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Okay, and relax.
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Obviously, genetics
do play some role in it,
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but you also find that
if you take certain cultures
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and you find that there is
no osteoporosis in that culture,
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and you put them into a
culture that does have it,
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it definitely
crosses over and you see
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that it start to happen.
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Conversely, you
find that if somebody
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who is in a high
prevalent osteoporosis culture
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and they go to one
that does not have it.
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They too will then lower
the risk factors of doing it.
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So genetics will play some part,
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but lifestyle is very, very key.
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In fact they
find that osteoporosis
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is really not a
disease of vegetarian females.
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It's a disease of those
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who have very
high protein intake.
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Okay, we're gonna do
some chest exercises,
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and we have to
be somewhat careful.
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Some will have
to do a modification
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of what we are doing.
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I like you to push
your hands together.
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For those at home,
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or may have problems with that,
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you may have to go like that.
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If you can, we will
go ahead, and go here.
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We're gonna press up
and bring it back down.
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We're gonna be focusing
on the chest as we do this.
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Pressing up, bringing
it down, pressing it up,
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bringing it down, push hard,
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bring it down to the
middle and press and press.
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When we work, the muscles,
the bones also take tension.
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And by doing that the bones
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want to take in any nutrient
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they can to help them to be able
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to with stand the stresses
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that we are now
placing upon the body.
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In this case, we'll be
looking to pick up more calcium,
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so that it can
remain strong and healthy.
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The reason why men
do not have osteoporosis
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as frequently as women
is because by enlarge men
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are larger in the first place.
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Their skeletons are
larger and they intended to do
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more physical activity.
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The hormones
obviously do play a factor
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especially in women
but both males and females
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produce both hormones;
testosterone and estrogen.
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So even males although
they have no still produce
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some estrogen
and females obviously
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produce some testosterone.
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Okay, push out,
draw in, push out,
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draw in, keep going.
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Keep the tension on
the hands as we do this.
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Press out draw
in, press out draw in,
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press and in, and press and in.
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And ten more.
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There is one, and two, three,
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four, five, six, and seven
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and eight, nine,
last one, ten, good.
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Let's stretch
out. Let's lay back.
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Just like you are taking a
nice big good morning yawn.
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Don't yawn,
don't yawn, don't yawn.
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Okay, over and across.
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Pull the shoulder blades out.
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Okay and again, reach
back, feel the chest stretch.
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Its just too
tempting, isn't it, Christy?
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You just want to
bring that big yawn into it.
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Yeah. And across.
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Okay, we will get
back to upper body
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again in a moment,
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but we need to do some leg work.
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So let just loosen
legs up by stepping.
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Just add rhythmic,
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bouncing and moving
around will help that.
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They find even when
astronauts go up in outer space.
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They start to get
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a
decalcification of bone matrix,
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because they no
longer have gravity
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and they no longer
going through any resistance.
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And when they come
back down to good old earth,
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start moving round again,
their bones start to recalcify.
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So the age old question is?
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Can a woman who
is lost calcium out
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of her bones bring it back?
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Much research has
shown that, yes, they can.
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However, if somebody is
all stooped over already,
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they're not gonna automatically
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stands themselves back up again,
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because the damage is permanent.
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But much evidence does show
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that the bones will recalcify.
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Okay. Let's pick it up
just little bit for a moment.
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Again the bouncing and bounding,
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it's very helpful.
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They actually causes the
bones to bend a little bit
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and release charges
that will want to draw in.
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And they like once again
we're drawing in the calcium.
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Okay, good.
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All right, we're
gonna do some easy squats.
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Let's cross your arms,
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squat down just a
little ways, and up.
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We can go deep on the squats,
but often times for those
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who would have osteoporosis,
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they need to be
careful about how deep they go.
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If you don't have
any problems with that,
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then you go
ahead and squat deeply.
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Remember the body does
not respond to overdoing
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something just
because we might think
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that calcium is
necessary for the bones.
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We take mega doses of calcium.
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And the body does
not respond that way.
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The body bases upon need.
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It's just like if somebody
wants to build a lot of muscles,
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they take a lot of protein in,
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but they are not exercising.
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The body is not
going to be interested
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in taking all of that
protein which is not necessary.
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Same thing with calcium,
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if we are not
creating a need in the body
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just 'cause we are
taking lot of calcium
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isn't going to
help us out that much.
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They have found if you are
on a typical American diet,
00:09:08.59\00:09:10.58
you are better off to take
large quantities of calcium.
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But research has shown, if
you are on a low calcium diet
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and low protein
diet, you're just fine.
00:09:17.66\00:09:21.07
Okay, keep going.
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We're gonna do a lot of reps.
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We're not going very deep.
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So we should be able
to do little more, right?
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Okay, good. While you agree,
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you don't have
any choice anyway.
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We're gonna do 20 more.
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It's one, and two, and three,
00:09:40.01\00:09:45.81
and four, five,
00:09:45.82\00:09:49.75
six, seven, eight, nine.
00:09:49.76\00:09:57.51
Ten more, one, two,
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three, four, five,
00:10:03.36\00:10:09.12
six, seven, eight, nine,
00:10:09.13\00:10:16.80
and ten, good.
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All right, we want to
stretch out the quadriceps now.
00:10:18.93\00:10:23.81
Best thing to do
would be to use a wall,
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since you don't
have one, you can use me.
00:10:25.48\00:10:26.87
I'm the next best
thing to being there.
00:10:26.88\00:10:28.63
So put your hand on my shoulder,
grab a hold of an ankle.
00:10:28.64\00:10:32.48
We want to
maintain our flexibility.
00:10:36.18\00:10:38.91
After doing those squats,
00:10:38.92\00:10:41.62
we want to stretch
out the quadriceps.
00:10:41.63\00:10:44.01
Ten more seconds.
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One, two, three, four,
00:10:45.55\00:10:49.57
five, six, seven, eight,
00:10:49.58\00:10:53.75
nine, and ten. Switch.
00:10:53.76\00:10:55.69
Okay, both our young ladies
00:11:00.73\00:11:02.58
are showing how
balance they are.
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They are doing that
without support, good.
00:11:04.35\00:11:06.42
Okay, good. All right.
00:11:11.78\00:11:13.96
What I like you
to do now is back up.
00:11:13.97\00:11:16.31
Have your toes on
the edge of the platform.
00:11:16.32\00:11:21.14
Put your hand on me again.
00:11:21.15\00:11:23.30
Here I want you
do some calf raises.
00:11:23.31\00:11:25.20
Push way up high on
the toes and back down,
00:11:25.21\00:11:28.49
and way up high and
down, up high and down,
00:11:28.50\00:11:33.18
up high down,
up high down, good.
00:11:33.19\00:11:39.41
Go high as you can.
00:11:39.42\00:11:40.68
And stretch down, way
up high and down, and down.
00:11:40.69\00:11:46.48
Okay, way up and
hold it, now back down,
00:11:46.49\00:11:50.41
way up high and hold it,
00:11:50.42\00:11:52.54
and down, up high, hold, down,
00:11:52.55\00:11:56.55
ten more times, up and hold,
00:11:56.56\00:12:00.27
up and hold, there is two.
00:12:00.28\00:12:02.94
Down, up, and
hold, there is three.
00:12:02.95\00:12:06.44
Down, up and hold there is four.
00:12:06.45\00:12:10.42
Down, up, hold, down, up,
00:12:10.43\00:12:16.00
and hold, there is six.
00:12:16.01\00:12:17.31
Down, up, and
hold, there is seven.
00:12:17.32\00:12:20.86
Down, up and hold, eight.
00:12:20.87\00:12:24.04
Two more, up and hold, nine.
00:12:24.05\00:12:27.87
Last one. Up and hold it,
00:12:27.88\00:12:30.61
hold it, hold
it. Ten more seconds.
00:12:30.62\00:12:33.59
One, two, three,
00:12:33.60\00:12:36.65
four, five, six, seven,
00:12:36.66\00:12:40.55
eight, nine, and ten, good.
00:12:40.56\00:12:44.53
All right, we want
to stretch the calf.
00:12:44.54\00:12:46.78
Step back, press
the heel to the ground.
00:12:46.79\00:12:49.32
Hold that for ten more.
00:12:52.79\00:12:54.33
One, two, three, four,
00:12:54.34\00:12:58.18
five, six, seven,
00:12:58.19\00:13:01.17
eight, nine, and ten.
00:13:01.18\00:13:03.54
Let's switch it around.
00:13:03.55\00:13:04.59
Press the foot
down or you could be
00:13:07.17\00:13:09.17
pushing against the
building again or the wall.
00:13:09.18\00:13:12.96
Ten more seconds.
One, two, three, four,
00:13:12.97\00:13:17.67
five, six, seven,
00:13:17.68\00:13:20.61
eight, nine, and ten.
00:13:20.62\00:13:23.34
Put one leg out up on the
heel, lean forward into it.
00:13:23.35\00:13:27.44
If you want to,
you can grab your ankle
00:13:27.45\00:13:29.04
and pull your head
down more towards your leg.
00:13:29.05\00:13:30.78
I'm not going to do
that, my arms are too short.
00:13:30.79\00:13:35.50
Okay, ten more seconds.
00:13:35.51\00:13:37.48
One, two, three, four,
00:13:37.49\00:13:41.32
five, six, seven,
00:13:41.33\00:13:44.44
eight, nine, ten.
00:13:44.45\00:13:47.83
Switch over and hold that.
00:13:47.84\00:13:51.02
Ten more seconds.
00:13:54.54\00:13:56.06
One, two, three,
00:13:56.07\00:13:59.09
four, five, six,
00:13:59.10\00:14:01.95
seven, eight, nine, ten.
00:14:01.96\00:14:06.50
Okay, what I like
you ladies to do now
00:14:06.51\00:14:08.40
as I want you to do
the side lunge exercise,
00:14:08.41\00:14:12.22
where you go from
side to side except
00:14:12.23\00:14:14.05
don't go real deep
because the ladies at home
00:14:14.06\00:14:16.19
apparently won't be
able to do that, okay.
00:14:16.20\00:14:18.29
So hands on the hips.
00:14:18.30\00:14:19.94
Let's just go from
side to side, good.
00:14:19.95\00:14:24.82
This is gonna be
working the adductor muscles
00:14:24.83\00:14:27.79
on the inside of the
legs as well as bringing
00:14:27.80\00:14:30.52
some stimulus on
to the thighs again.
00:14:30.53\00:14:33.03
They can go much deeper.
00:14:33.04\00:14:36.33
I want you girls
go and do a few deeper
00:14:36.34\00:14:37.69
ones just like I can see it.
00:14:37.70\00:14:38.80
Okay, you can work towards that,
00:14:46.07\00:14:49.09
or you can just stay up higher.
00:14:49.10\00:14:50.09
Okay, that's good
to stay up higher now.
00:14:50.10\00:14:51.62
Okay, let's go
ten more each way.
00:14:55.40\00:14:58.03
There's one, and two,
00:14:58.04\00:15:02.12
three, four, five,
00:15:02.13\00:15:07.90
six, seven, eight,
00:15:07.91\00:15:14.11
nine, and ten.
00:15:14.12\00:15:16.44
Lay down your side for a moment.
00:15:16.45\00:15:17.77
Okay. I want you
to raise the leg up
00:15:20.32\00:15:23.26
and down, up, down, good.
00:15:23.27\00:15:27.15
Up, down. This is
working the abductors,
00:15:27.16\00:15:30.43
the opposite
muscles on we just worked.
00:15:30.44\00:15:33.79
Good, keep going.
00:15:33.80\00:15:36.16
We're gonna do 20 of them.
00:15:36.17\00:15:37.28
Eight, nine, ten.
00:15:40.13\00:15:43.83
Ten more.
00:15:43.84\00:15:45.19
One, two, three,
00:15:45.20\00:15:50.12
four, five, six, seven,
00:15:50.13\00:15:55.64
eight, nine, and ten.
00:15:55.65\00:15:59.86
Switch over. Okay, 20 of them.
00:15:59.87\00:16:04.82
We can also do this
from a standing position
00:16:04.83\00:16:06.80
if you want to
brace it up on the wall,
00:16:06.81\00:16:08.64
then you can just raise
your leg out to the side.
00:16:08.65\00:16:11.05
You get more
resistance doing it this way
00:16:11.06\00:16:13.33
because gravity
will effect it more.
00:16:13.34\00:16:15.66
Also you can put some
ankle weights on your ankles
00:16:15.67\00:16:18.05
if it's too easy, Christy,
00:16:18.06\00:16:19.58
then you can make
even harder still.
00:16:19.59\00:16:21.25
No, it's not too easy,
okay. How many we're on?
00:16:21.26\00:16:25.40
Okay, twelve,
thirteen, fourteen, fifteen.
00:16:25.41\00:16:31.19
Five more. And one, two,
00:16:31.20\00:16:35.72
three, four, and five.
00:16:35.73\00:16:39.23
Good. Brittany,
we need the towels.
00:16:39.24\00:16:40.78
Okay, we just do
our lower body work,
00:16:46.28\00:16:49.12
but we never want to deemphasize
00:16:49.13\00:16:51.56
the importance
of upper body work
00:16:51.57\00:16:53.02
when it comes to osteoporosis,
00:16:53.03\00:16:54.85
because the spinal column
needs to be stimulated in that,
00:16:54.86\00:16:58.87
again will cause a systemic
affect throughout the body,
00:16:58.88\00:17:01.63
making the whole body
want to take in that calcium
00:17:01.64\00:17:05.32
into the bone
matrix, just stay strong.
00:17:05.33\00:17:07.19
So we're gonna try
and work some muscles
00:17:07.20\00:17:09.35
now around that spinal column.
00:17:09.36\00:17:10.86
We're gonna come up,
and we're gonna go down.
00:17:10.87\00:17:14.03
We're gonna come up, and down,
00:17:14.04\00:17:17.00
and up and down.
00:17:17.01\00:17:20.04
Try and pull your
scapula out as you do this.
00:17:20.05\00:17:23.28
And we're gonna do 20 more.
00:17:29.51\00:17:31.23
There is two, and three,
00:17:33.50\00:17:38.00
four, five, and six.
00:17:38.01\00:17:44.22
Keep the tension on the towel.
00:17:44.23\00:17:45.22
Seven, eight, nine, ten.
00:17:45.23\00:17:52.31
Ten more. One and two and three,
00:17:52.32\00:18:00.25
four, five, six,
00:18:00.26\00:18:06.38
seven and eight,
00:18:06.39\00:18:10.63
nine, last one, ten.
00:18:10.64\00:18:12.93
Hold it up.
00:18:12.94\00:18:14.20
Over to the
side, over, and over.
00:18:14.21\00:18:19.14
Good. Pull and pull,
00:18:19.15\00:18:24.03
pull, pull. Keep it going.
00:18:24.04\00:18:28.48
Let's go ten more each way.
00:18:33.35\00:18:36.13
There's one, and two,
00:18:36.14\00:18:41.14
and three, four, five,
00:18:41.15\00:18:48.95
six, seven and eight.
00:18:48.96\00:18:54.42
Two more, nine and ten, good.
00:18:54.43\00:19:00.68
All right. Let me hold
00:19:00.69\00:19:01.77
your towel for a moment.
00:19:01.78\00:19:03.84
Reach up, grab,
hold of your elbow,
00:19:03.85\00:19:05.88
stretch your upper
back area. Ten more seconds.
00:19:05.89\00:19:12.67
One, two, three,
00:19:12.68\00:19:15.47
four, five, six, seven,
00:19:15.48\00:19:19.24
eight, nine and switch.
00:19:19.25\00:19:21.31
Steady pull, hold it.
00:19:25.00\00:19:28.66
Ten more seconds.
00:19:28.67\00:19:29.91
One, two, three,
00:19:29.92\00:19:32.76
four, five, six, seven,
00:19:32.77\00:19:36.60
eight, nine, and ten.
00:19:36.61\00:19:38.75
Here is your towel back.
00:19:38.76\00:19:40.87
Okay. I want you to bend over
00:19:40.88\00:19:43.35
just a little bit at waist.
00:19:43.36\00:19:45.10
I want you to grab
the end of your towel,
00:19:45.11\00:19:47.05
so your hand is in.
00:19:47.06\00:19:49.23
Get hold of it
fairly close to your hand,
00:19:49.24\00:19:51.86
gonna raise up and
pull down, up and pull down.
00:19:51.87\00:19:56.43
You want to have your
hand staying like this.
00:19:56.44\00:19:58.83
See how my hand is.
00:19:58.84\00:20:00.52
Okay, which side you're doing?
00:20:00.53\00:20:01.52
You are doing your left side.
00:20:01.53\00:20:02.91
Okay, turn it just
a little bit there.
00:20:02.92\00:20:06.96
Okay, now grab it. There you go.
00:20:06.97\00:20:08.76
So one you'll have the
hand like that the whole time.
00:20:08.77\00:20:10.83
Okay, keep the arm
little straighter, Brittany.
00:20:14.98\00:20:18.39
And give yourself
some resistance there.
00:20:21.60\00:20:24.39
Which side you are
doing? The left side.
00:20:24.40\00:20:27.46
Okay, then you want to...
00:20:27.47\00:20:28.46
you want to be
coming up like this.
00:20:28.47\00:20:30.83
Come up there. There you go.
00:20:30.84\00:20:34.48
That's why we're looking
little bit backwards there.
00:20:34.49\00:20:36.55
And we're gonna 20 on each side.
00:20:39.49\00:20:42.82
Focus on your
shoulders as you do this.
00:20:42.83\00:20:44.50
We want to be bent
over just a little bit.
00:20:44.51\00:20:46.24
Now we'll give just a
little bit of different
00:20:50.45\00:20:52.50
emphasis on the
shoulders as we do the exercise.
00:20:52.51\00:20:55.79
Do 20? Okay. Okay, switch over.
00:20:55.80\00:21:01.84
Okay, up. Okay, count them.
00:21:01.85\00:21:05.29
I want you to get 20.
00:21:05.30\00:21:06.33
You're doing
your right side now.
00:21:06.34\00:21:07.62
Yes. Okay.
00:21:07.63\00:21:10.20
There you go. That's better.
00:21:10.21\00:21:13.63
Good. Give
yourselves some resistant,
00:21:13.64\00:21:17.36
don't just swing it.
If we really work it hard,
00:21:17.37\00:21:22.03
we will be like that.
00:21:22.04\00:21:24.74
So we don't need
to go quite that hard,
00:21:24.75\00:21:26.47
but let's get at least some
semblance of the tension aspect.
00:21:26.48\00:21:31.39
As we can make this
exercise real difficult
00:21:31.40\00:21:33.53
if you want it, okay.
00:21:33.54\00:21:35.36
And it's important
for those at home to see,
00:21:38.63\00:21:41.50
in actual exercise not
just swinging the towel.
00:21:41.51\00:21:45.17
Okay, you're done.
00:21:48.00\00:21:49.00
Okay, good. All right.
00:21:49.01\00:21:50.68
Let me hold the towels.
00:21:50.69\00:21:52.73
Let's roll the
shoulders. Up and round.
00:21:52.74\00:21:58.99
Gives much movement as you can.
00:21:59.00\00:22:00.35
And let's go five more.
00:22:07.39\00:22:08.77
Now let's go the other way.
00:22:14.35\00:22:15.36
And ten more times.
00:22:20.50\00:22:22.58
One, two, three,
00:22:22.59\00:22:26.57
four, five, six, seven,
00:22:26.58\00:22:32.05
eight, nine, and ten.
00:22:32.06\00:22:35.50
Shoulders
straight up, back down,
00:22:35.51\00:22:37.99
up and down, up
and down, up down,
00:22:38.00\00:22:43.94
up down, up down, up down,
00:22:43.95\00:22:49.94
up down, up down.
00:22:49.95\00:22:53.61
Ten more. One, and two,
00:22:53.62\00:22:58.12
and three, four,
00:22:58.13\00:23:01.89
five, six, seven, eight,
00:23:01.90\00:23:08.59
nine, and ten.
00:23:08.60\00:23:10.64
Let's work the neck.
00:23:10.65\00:23:11.64
Look down, look
up, look down, look up.
00:23:11.65\00:23:16.51
Keep it going. We
gonna do 15 of these.
00:23:16.52\00:23:20.58
And neck area is also
00:23:20.59\00:23:21.58
very important
area to keep strong.
00:23:21.59\00:23:23.70
When dealing with osteoporosis
00:23:23.71\00:23:25.22
that's cervical region
needs to be stimulated.
00:23:25.23\00:23:28.85
There is eight, nine,
00:23:31.84\00:23:35.51
ten, eleven, twelve,
00:23:35.52\00:23:40.86
thirteen, fourteen, fifteen.
00:23:40.87\00:23:45.12
Let's go ear to
ear. Over and over.
00:23:45.13\00:23:51.92
Fifteen each way.
00:23:51.93\00:23:53.26
It's three, and four, and five,
00:23:53.27\00:23:59.21
six and seven
00:23:59.22\00:24:01.94
and eight, nine, ten.
00:24:03.41\00:24:08.97
Keep it going eleven,
00:24:08.98\00:24:11.36
twelve, thirteen, fourteen,
00:24:11.37\00:24:16.63
and fifteen, good.
00:24:16.64\00:24:18.56
Okay, let's just
turn the head to the side,
00:24:18.57\00:24:21.61
and turn, and turn,
00:24:21.62\00:24:25.73
and turn, turn, turn.
00:24:25.74\00:24:30.98
Keep going. Upper
more and last one.
00:24:30.99\00:24:37.86
Good, great.
00:24:37.87\00:24:40.14
Let's put the
hands behind the back.
00:24:40.15\00:24:43.19
We want to contract the abdomen,
00:24:43.20\00:24:44.86
bend over, up,
lay back, contract,
00:24:44.87\00:24:50.18
over, up and back, contract,
00:24:50.19\00:24:54.65
over, up and back,
contract, over, up, and back.
00:24:54.66\00:25:01.87
When you do this,
we want to make sure
00:25:01.88\00:25:02.98
you crunch the
abdomen, bend over,
00:25:02.99\00:25:05.16
keep it crunched
and then lay back,
00:25:05.17\00:25:07.41
crunch, over, keep
it crunched and back,
00:25:07.42\00:25:11.71
crunch, over,
up, and back, crunch,
00:25:11.72\00:25:17.07
over, up, and
back, again, over, up,
00:25:17.08\00:25:22.68
back, crunch,
over, up, and back.
00:25:22.69\00:25:27.68
Keep it going.
00:25:27.69\00:25:29.54
Up and back,
crunch, over, up, and back,
00:25:29.55\00:25:36.17
over, up, back. Ten more.
00:25:36.18\00:25:40.69
Here is one, contract, over, up.
00:25:40.70\00:25:44.72
There is two, and three,
00:25:44.73\00:25:48.88
and four, five,
00:25:51.20\00:25:57.43
six, seven, eight.
00:25:57.44\00:26:03.75
Two more. Nine, last one.
00:26:03.76\00:26:08.64
And ten, good.
00:26:08.65\00:26:10.77
All right, let's finish
up with some trunk rotation.
00:26:10.78\00:26:14.24
Just make it slow and easy.
00:26:14.25\00:26:17.36
Okay, and turn,
and turn, and turn,
00:26:17.37\00:26:23.99
turn, turn, turn.
00:26:24.00\00:26:29.67
Ten more each way.
00:26:29.68\00:26:32.01
There is one, and two,
00:26:32.02\00:26:36.15
three, four, five.
00:26:39.09\00:26:45.02
Almost done, six,
00:26:45.03\00:26:49.80
seven, eight,
00:26:49.81\00:26:54.91
nine, ten. Good.
00:26:54.92\00:26:58.83
Thank you, ladies. Well done.
00:26:58.84\00:26:59.94
God did not make a mistake
00:27:03.31\00:27:04.57
when He created
women to allow them
00:27:04.58\00:27:06.33
to become brittle bag of
bones when they get older.
00:27:06.34\00:27:08.81
It's not by His original design.
00:27:08.82\00:27:10.81
If we follow His
natural remedies,
00:27:10.82\00:27:12.70
we get out there and
get lots of exercise,
00:27:12.71\00:27:15.52
we get plenty of
water, lots of rest, air,
00:27:15.53\00:27:19.38
have a good nutritional diet.
00:27:19.39\00:27:21.21
We don't have to worry about
conditions like osteoporosis.
00:27:21.22\00:27:23.85
It doesn't have to
be a terror for a woman.
00:27:23.86\00:27:26.93
Now if you are slighter build
00:27:26.94\00:27:29.00
and you don't have big
bones in the first place,
00:27:29.01\00:27:31.44
please be aware
that you need to get
00:27:31.45\00:27:33.18
on a good
regular exercise program.
00:27:33.19\00:27:35.19
Don't delay, get on today.
00:27:35.20\00:27:37.15
Even if you feel like you
have osteoporosis already,
00:27:37.16\00:27:39.75
get on an exercise program.
00:27:39.76\00:27:41.31
Stop it where it's
at. Get yourself stronger
00:27:41.32\00:27:43.83
and you will improve.
00:27:43.84\00:27:45.48
And also claim
the promises of God.
00:27:45.49\00:27:47.78
Philippians 4:13
says, "I can do all things
00:27:47.79\00:27:50.57
through Christ who
strengthens me." Claim that.
00:27:50.58\00:27:52.86
God bless you. We
will see you next time.
00:27:52.87\00:27:54.89