The following
program is designed
00:00:02.29\00:00:03.62
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
00:00:08.97\00:00:10.34
before beginning
any exercise program.
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Hypertension is
called the silent killer.
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We can eliminate that killer
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by a proper
lifestyle and good exercise.
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Find out how next
on "Body and Spirit."
00:00:21.56\00:00:24.04
Hello, I'm Dick
Nunez, exercise physiologist
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and Principal of Miracle Meadows
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and Mount State Leadership
Academy in West Virginia.
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Welcome to "Body and Spirit."
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Today, we're gonna be
talking about hypertension.
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Much has been made
out of hypertension
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because it
affects so many people
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and they don't
even know they have it
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that's why it's
called the silent killer.
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However, research has shown
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if people get in a
good exercise program,
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they can drastically reduce
the effects of hypertension.
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In fact, there've been many
studies that have been done.
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They have shown that if you
give somebody a beta-blocker,
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which is to slow
their heart down,
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a diuretic to reduce
blood fluid, and a placebo,
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and have all
three groups exercise,
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they all show equal progress
in reducing hypertension.
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So it isn't the beta-blocker.
It isn't the diuretic.
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It's the exercise
that's really the key
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for reducing hypertension.
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So we're gonna go
through a program today
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that would do two things.
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It'd help hopefully
prevent hypertension
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and also for those who
already have hypertension,
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it'll be a program that you
can do without having to worry
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about elevating
your blood pressure.
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I believe we're ready to start.
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Helping me out today
will be Kim and Madison.
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Kim is a student
in Miracle Meadows.
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Madison is at the Mountain
State Leadership Academy.
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And they're both
willing, ready and able
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to get into a good
exercise program today.
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All right. We're gonna
start with some easy warm-ups,
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making some nice circles.
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A big key when
we're doing exercise
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with people with hypertension
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is not to create a
lot of intracranial,
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intrathoracic stress.
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We wanna keep
them away from any type
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of Valsalva maneuver
where they're cutting off
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the air as they try hard to
do something very strenuous.
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We're gonna be careful
with positioning as well.
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In other words,
we're gonna avoid
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certain exercises
like pushups and so forth,
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things that I may think might
raise the--the pressure, okay?
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Let's go the other direction.
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And a lots of
other good exercises
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we can do to help
eliminate the hypertension.
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Okay, keep going.
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And three more.
One, two, and three.
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Good. All right.
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What I wanna do is
I wanna take our fist
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and put it into our hand.
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We're gonna push out
across to our body and back.
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We're gonna do that 20 times.
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There's three, and four,
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and five, six, seven.
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Your hands are
giving you the resistance.
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Eight as we work the chest.
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What we find by doing
it this way we actually
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get more of the chest
as we go across the trunk.
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There's 13, 14, 15,
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16, 17, 18,
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19 and 20. Good.
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Switch the other side.
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And press. And press.
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There's three, four,
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five, six, seven,
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eight, nine,
ten, eleven, twelve.
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Eight more. One, two, three,
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four, five, six,
seven, and eight. Good.
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Shake it out. All
right. Let's stretch back.
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Hold your stretch.
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Hold it 10 more seconds.
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Two, three, four, five,
six, seven, eight, nine.
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Cross, pull your
shoulders blades out. Pull it.
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Pull it, 10 more seconds.
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One, two, three, four, five,
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six, seven, eight, nine and ten.
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Kim, you wanna get
us the towels, please?
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And these are
just basic hand towels
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that anybody I'm sure has.
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What I like you gals to
do is lay down on your backs
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with your head
up that way, please.
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What I want you to
do is take your towel,
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pull it apart, hold it up,
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straight up like
you bench pressed it.
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Now bring it back.
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Now pull it all the
way over to your trunk.
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Okay. Let's get
together. Okay. Back.
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And pull. Good. Back and pull.
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And back. And pull. Keep going.
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We're gonna try
and do 30 of these.
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It's five, and
six, and seven, eight.
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Keep your arms straight.
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Nine, ten, eleven,
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twelve, thirteen,
fourteen, fifteen,
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sixteen, seventeen, eighteen.
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Good, you're doing fine.
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Nineteen and twenty.
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Ten more. One, two,
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and three, four, five.
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Good. Six, seven,
eight. Little slower.
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Nine and ten.
Good. Up on the feet.
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Take your towels from
the chest and press it up.
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Let's go up here. And back down.
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Do that 30 times.
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Madison, you go ahead and count.
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Keep going.
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When somebody
does regular exercise
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with hypertension,
you'll find a decrease
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of vasodilation
of the artery walls.
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And when you're
finished exercising,
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you actually find
that it helps to lower
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that blood pressure as the
body gets more used to that.
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Go a little bit slower.
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Obviously, certain things
like reducing sodium intake
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and actually it
isn't just sodium
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or it isn't just chloride,
but it's sodium chloride
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working together as we
see it in regular table salt
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that's causing the problem.
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Also we wanna reduce the amount
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of high
cholesterol foods we would eat.
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How much we got,
Madison? Twenty six. Twenty six?
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Push all the way up,
back to the chest. Good.
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Okay, now let's hold it up here
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and come side to side.
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Yeah, we want
to get rhythm here.
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Otherwise we'll be cocking
each other over the head.
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And again, we're
gonna do 30 of them.
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We're doing high repetitions
without much resistance,
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keeping the body moving.
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And we're not gonna be
doing any real straining today.
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For those who do
not have hypertension,
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you can still
work this pretty hard
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by pulling as
hard as you want to.
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You can do the
movements a little bit slower.
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It isn't the amount of
repetitions that's the big key.
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It's the intensity with which
you do those repetitions. Okay.
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And I think we got
about 10 more to go.
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There's one, and two, and three,
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four, five, six, seven,
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eight, nine and ten. Good.
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May I have the
towels? All right.
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I want you to stretch
out the latissimus area.
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Reach up, grab
your elbow and pull.
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Okay. We're gonna hold
that for 15 more seconds.
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Stretching is a good
way of helping us relax.
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And often times
people who have hypertension
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are also very tense individuals.
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Of course, neither Madison
or Kim are tense, right? No.
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Stress free and ready
to go, okay. Switch over.
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Stress is obviously another
big cause of hypertension.
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People like to carry the weight
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of the world on their shoulders.
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And that's why a good
prayer life is very important.
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Okay. Five seconds.
Four, three, two, one.
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Bring one arm across.
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And pull on the
back of the elbow.
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Again, we're gonna hold
that for about 15 seconds.
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We want to keep our
minds from heavy loads.
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When that load is too big,
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Jesus will
carry it for us, okay?
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And switch over the other side.
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And hold it. Steady hold.
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Ten more seconds.
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One, two,
three, four, five, six,
00:09:39.12\00:09:44.85
seven, eight,
nine and ten. Okay.
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We wanna roll the shoulders now.
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Up and around.
Roll up, and up, and up.
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Good. Up. Again, this
will help for relaxing us.
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And we're gonna do five more.
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One, two, three, four and five.
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The other way. One,
two, three, four, five,
00:10:10.13\00:10:17.25
six, seven, eight, nine,
00:10:17.26\00:10:22.01
ten, eleven, twelve,
thirteen, fourteen and fifteen.
00:10:22.02\00:10:27.93
Let's work the
neck a little bit.
00:10:27.94\00:10:29.71
Up to the
ceiling. Down to the floor.
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Up to the ceiling.
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Down to the floor. Keep going.
00:10:34.22\00:10:35.86
Up, and down, and
up, and down. Keep going.
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Up, down. Up, down. Up, down.
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Up, down. Ten
more. Up, down. Up, down.
00:10:48.26\00:10:54.96
There's three,
and four, and five,
00:10:54.97\00:11:01.54
six, seven, eight, nine.
00:11:01.55\00:11:08.07
One more. Ten. Side to side.
00:11:08.08\00:11:11.23
One, two. We're gonna do 15.
00:11:11.24\00:11:14.85
Three, four, five, six. Good.
00:11:14.86\00:11:22.25
Seven, eight,
nine, ten. Five more.
00:11:22.26\00:11:29.97
One, two, three, four and five.
00:11:29.98\00:11:37.60
Now let's turn
the head side to side.
00:11:37.61\00:11:39.66
Turn. Turn. We're all
going different directions.
00:11:39.67\00:11:46.21
We are south, east and west.
00:11:46.22\00:11:47.89
At least they
know we haven't spent
00:11:52.08\00:11:53.24
a lot of time
choreographing. That's right.
00:11:53.25\00:11:56.17
Ten more times.
There's one, two,
00:11:56.18\00:12:00.74
three, four, five,
00:12:00.75\00:12:05.53
six, seven, eight, nine and ten.
00:12:05.54\00:12:12.38
Good. Take one arm.
00:12:12.39\00:12:14.18
We're gonna turn the palm up.
00:12:14.19\00:12:16.02
We'll do curls and down.
00:12:16.03\00:12:18.43
We'll do 30 of them.
00:12:18.44\00:12:21.25
We're not gonna go
with a lot of tension.
00:12:21.26\00:12:22.81
We're just gonna
pump off the reps.
00:12:22.82\00:12:24.99
Concentrate on
keeping your palm up.
00:12:25.00\00:12:27.31
Supinate the wrist out.
00:12:27.32\00:12:30.37
This is
supination. That's pronation.
00:12:30.38\00:12:32.38
You wanna keep the palm up.
00:12:32.39\00:12:35.50
You're counting, Madison?
00:12:35.51\00:12:36.65
Of course, not.
Of course, not. Kim?
00:12:36.66\00:12:39.30
Eighteen,
nineteen, twenty. Ten more.
00:12:39.31\00:12:43.47
One, two,
three, four, five, six,
00:12:43.48\00:12:44.47
seven, eight,
nine and thirty. Good.
00:12:51.60\00:12:57.33
Switch sides. And
up, and up, three, four,
00:12:57.34\00:13:04.15
One, two, three.
All the way down.
00:13:12.45\00:13:16.91
Four, five, six, seven,
00:13:16.92\00:13:22.10
eight, nine, ten.
00:13:22.11\00:13:25.41
Ten more. One,
two, three, four, five,
00:13:25.42\00:13:33.10
six, seven, eight,
nine and ten. Good.
00:13:33.11\00:13:40.47
Just take a few deep
breaths into the nose.
00:13:40.48\00:13:44.42
Out through the mouth.
00:13:44.43\00:13:46.59
In through the nose.
00:13:46.60\00:13:49.12
Out through the mouth.
00:13:49.13\00:13:51.47
Again, in and out.
00:13:51.48\00:13:55.52
One more time in and out.
00:13:55.53\00:14:00.92
All right. We're
gonna do some triceps.
00:14:00.93\00:14:03.20
And take the hand like this
00:14:03.21\00:14:04.29
like we're gonna
go straight down here.
00:14:04.30\00:14:06.85
Block it with the other hand.
00:14:06.86\00:14:08.33
Down and up. Thirty of them.
00:14:08.34\00:14:12.90
Keep counting, Kim, just in case
00:14:12.91\00:14:14.34
I get distracted and
start saying some stuff.
00:14:14.35\00:14:16.51
Okay, and nine. Good. Ten.
00:14:21.91\00:14:25.59
Remember we're not looking to do
00:14:25.60\00:14:27.54
a lot of
excessive straining here.
00:14:27.55\00:14:29.50
We just wanna keep
the movement going,
00:14:29.51\00:14:32.44
pump the blood into the muscles.
00:14:32.45\00:14:34.50
Keep yourself moving.
And as you get stronger
00:14:34.51\00:14:37.45
and the blood
pressure starts to go down,
00:14:37.46\00:14:39.39
you can increase
the intensity then.
00:14:39.40\00:14:41.26
Many people who've
had high blood pressure
00:14:41.27\00:14:43.34
can certainly get
into regular workouts.
00:14:43.35\00:14:44.94
How many we're
on? Twenty one. Okay.
00:14:44.95\00:14:47.78
We've taken six more reps
00:14:47.79\00:14:49.29
and still doing okay, huh?
00:14:49.30\00:14:50.73
Okay, is that 30 there? Okay.
00:14:56.03\00:14:57.72
Switch over the
other side. Push.
00:14:57.73\00:15:01.53
In fact, it's very
reasonable for people especially
00:15:05.24\00:15:07.94
if they change the type of
fatty acids they're eating.
00:15:07.95\00:15:10.54
When people eat a
lot of hydrogenated fats,
00:15:10.55\00:15:12.71
they actually have the
wrong chemicals being produced.
00:15:12.72\00:15:15.39
The prostaglandin
series is totally off.
00:15:15.40\00:15:17.78
And so, instead of
having flexible arteries,
00:15:17.79\00:15:19.68
they have stiff arteries.
00:15:19.69\00:15:21.01
And just by giving
up stuff like margarine,
00:15:21.02\00:15:23.53
and mayonnaise, and
skipping peanut butter,
00:15:23.54\00:15:27.38
we can start reducing
the blood pressure right away
00:15:27.39\00:15:30.75
by getting the proper
fatty acids back into the cells.
00:15:30.76\00:15:34.40
How many is that?
00:15:34.41\00:15:37.89
Good. Okay. Shake them out.
00:15:37.90\00:15:41.25
Let's get a couple
breaths again into the nose.
00:15:41.26\00:15:44.74
Out through the mouth.
00:15:44.75\00:15:47.04
Again, in through the nose.
00:15:47.05\00:15:49.59
Out through the mouth.
00:15:49.60\00:15:52.02
All right. Time for some legs.
00:15:52.03\00:15:54.12
We're gonna do some squats.
00:15:54.13\00:15:55.66
But we're not gonna do
them very high intensive.
00:15:55.67\00:15:57.90
We're just gonna
do partial squats.
00:15:57.91\00:16:00.05
Cross the arms.
Squat down and up.
00:16:00.06\00:16:03.82
Push the hips back.
00:16:03.83\00:16:05.28
Now squats can be a
very difficult exercise.
00:16:05.29\00:16:08.71
But we're not
gonna go that deep.
00:16:08.72\00:16:10.92
We're gonna do a lot of reps.
00:16:10.93\00:16:12.72
Kim, we want 40 of them.
00:16:12.73\00:16:15.00
Five. Okay.
00:16:15.01\00:16:18.52
But the leg
muscles are a key players
00:16:18.53\00:16:21.31
in the overall
structure of the body.
00:16:21.32\00:16:24.13
Very important for the
return of venous blood flow.
00:16:24.14\00:16:26.75
So we wanna have
good strong healthy legs.
00:16:26.76\00:16:30.98
And as we get stronger,
00:16:30.99\00:16:32.21
we can start doing deeper
squats with more intensity.
00:16:32.22\00:16:39.26
For now, we'll just work
on pumping the blood through.
00:16:39.27\00:16:42.97
Push your hips back.
00:16:45.99\00:16:48.24
Push your hips
back. That's important.
00:16:48.25\00:16:50.95
The knee should not
just over your feet at all.
00:16:50.96\00:16:53.95
Keep going. Ten more.
00:16:53.96\00:16:58.46
One, two, three, four, five,
00:16:58.47\00:17:06.44
six, seven, eight, nine.
00:17:06.45\00:17:11.76
Now we're gonna hold this here.
00:17:11.77\00:17:13.40
We're gonna do
our breathing as well.
00:17:13.41\00:17:14.72
Into the nose.
Out through the mouth.
00:17:14.73\00:17:18.50
Into the nose.
Out through the mouth.
00:17:18.51\00:17:22.80
Into the nose.
Out through the mouth.
00:17:22.81\00:17:26.97
Into the nose.
Out through the mouth.
00:17:26.98\00:17:30.48
Two more. Into the nose.
00:17:30.49\00:17:33.29
Out through the mouth.
00:17:33.30\00:17:35.41
Into the nose. And
out through the mouth.
00:17:35.42\00:17:39.43
Okay. Relax.
00:17:39.44\00:17:41.58
The reason why
we did it that way
00:17:41.59\00:17:42.91
is because we wanna give
00:17:42.92\00:17:44.00
a little bit of
stress on the legs.
00:17:44.01\00:17:45.91
But we also want to make sure
00:17:45.92\00:17:47.20
they're not
holding their breath.
00:17:47.21\00:17:48.26
So I figured if we do
both the breathing exercise
00:17:48.27\00:17:50.82
and the holding
exercise, we'll be all right.
00:17:50.83\00:17:53.77
We made it go faster. Good.
00:17:53.78\00:17:55.78
That's important too. Oh, yes.
00:17:55.79\00:17:57.55
Okay. And we're gonna
stretch the quadriceps now.
00:17:57.56\00:18:00.09
For those at home, you
wanna use a wall right now.
00:18:00.10\00:18:02.05
You don't have one. I'm the
next best thing to being there.
00:18:02.06\00:18:04.16
So I want you to put
your hand on my shoulder.
00:18:04.17\00:18:06.67
Grab a hold of your ankle
and stretch your quadriceps.
00:18:06.68\00:18:08.98
Okay. Again, for
Kim this is no big deal.
00:18:13.40\00:18:17.74
She will wrap around her
head and come up the other side.
00:18:17.75\00:18:21.84
But that won't be real practical
for our viewers at home.
00:18:21.85\00:18:24.24
10 more seconds.
One, two, three, four,
00:18:24.25\00:18:28.96
five, six,
seven, eight, nine, ten.
00:18:28.97\00:18:34.09
Switch hands. Switch legs.
00:18:34.10\00:18:37.18
Would you believe I used
to be able to do that, Kim?
00:18:37.19\00:18:40.33
Seriously? No.
00:18:40.34\00:18:42.29
I just asked if
you'd believe it.
00:18:42.30\00:18:43.74
I didn't say I could.
00:18:43.75\00:18:44.84
Ten more seconds. One,
two, three, four, five,
00:18:48.02\00:18:54.12
six, seven, eight,
nine and ten. Good.
00:18:54.13\00:18:59.95
Now we're gonna
do some calf raises.
00:18:59.96\00:19:02.20
Step off the edge
there. Not all the way off.
00:19:02.21\00:19:05.12
Use me again as your brace.
00:19:05.13\00:19:06.79
For those at home you wanna
use a stair or a piece of wood.
00:19:06.80\00:19:09.61
Okay, up on the
toes way up high.
00:19:09.62\00:19:11.88
Back down. Okay.
00:19:11.89\00:19:15.28
And this one is an
important one because it--
00:19:15.29\00:19:18.49
it helps pump the
blood back up to the heart.
00:19:18.50\00:19:20.76
The calves have been
called the second heart.
00:19:20.77\00:19:22.35
So we're gonna
pump that heart as well.
00:19:22.36\00:19:24.99
We're gonna do 50 of them, Kim.
00:19:25.00\00:19:26.86
I think that was seven
there, eight, nine, ten. Okay.
00:19:26.87\00:19:33.08
You keep counting.
And I'll keep talking.
00:19:33.09\00:19:38.57
Now, this is really
a good exercise to do
00:19:38.58\00:19:41.68
'cause it keeps the
blood flowing nicely.
00:19:41.69\00:19:44.36
It's important to have strong
calves especially for those
00:19:44.37\00:19:46.54
who walk around
in high heel shoes
00:19:46.55\00:19:48.51
who start reducing their amount
00:19:48.52\00:19:50.22
of flexibility in
that Achilles tendon.
00:19:50.23\00:19:52.98
And this will help that area.
00:19:52.99\00:19:55.45
And it's a nice
relaxing exercise even though
00:19:55.46\00:19:58.41
you do start getting
burning in the gastroc area.
00:19:58.42\00:20:01.40
It actually feels
kind of good as well.
00:20:01.41\00:20:03.95
How many we're on? Thirty three.
00:20:03.96\00:20:05.71
Thirty three. Okay. Thirty four.
00:20:05.72\00:20:07.60
Good. Keep going.
00:20:07.61\00:20:10.38
And up, and up, and up, up.
00:20:10.39\00:20:15.61
Forty. Ten more.
00:20:15.62\00:20:17.21
One, two, three, four, five,
00:20:17.22\00:20:23.62
six, seven, eight, nine and ten.
00:20:23.63\00:20:29.80
Good. All right.
00:20:29.81\00:20:31.59
We're gonna
stretch these muscles out.
00:20:31.60\00:20:35.14
Step back. Press
heel to the ground.
00:20:35.15\00:20:38.12
Even though I didn't do
them I'll stretch them with you.
00:20:38.13\00:20:42.38
Hold your
stretch. 10 more seconds.
00:20:42.39\00:20:47.12
One, two, three, four, five,
00:20:47.13\00:20:52.82
six, seven, eight, nine and ten.
00:20:52.83\00:20:57.81
Switch. Foot back.
00:20:57.82\00:21:01.64
Press the heel to the ground.
00:21:01.65\00:21:02.88
And hold it. 10 more seconds.
00:21:06.35\00:21:09.24
One, two, three, four, five,
00:21:09.25\00:21:14.50
six, seven, eight, nine and ten.
00:21:14.51\00:21:20.62
Let's step out to the side.
00:21:20.63\00:21:23.83
And shift over. And shift.
00:21:23.84\00:21:27.96
Not too deep, ladies.
00:21:27.97\00:21:29.97
Folks at home
won't be able to do
00:21:29.98\00:21:31.18
that especially
those with hypertension.
00:21:31.19\00:21:35.29
Okay. Keep going.
00:21:35.30\00:21:36.71
We'll do 20 more each way.
00:21:40.87\00:21:43.31
There's one, and two,
00:21:43.32\00:21:47.99
three, four, five,
00:21:48.00\00:21:54.75
six, seven, eight,
00:21:54.76\00:22:01.33
nine and ten. 10 more.
00:22:01.34\00:22:05.82
One, two, three,
00:22:05.83\00:22:12.04
four, five, six.
00:22:12.05\00:22:16.26
What's going on back there?
00:22:16.27\00:22:17.73
Seven, eight, nine, ten.
00:22:17.74\00:22:23.81
Hold. Hold it. Hold it.
00:22:23.82\00:22:25.97
Hold the
stretch. Hold it. Holding.
00:22:25.98\00:22:32.97
Five more seconds.
One, two, three, four.
00:22:32.98\00:22:37.56
Switch over. Hold that.
00:22:37.57\00:22:41.50
Hold it. Hold
it. 10 more seconds.
00:22:41.51\00:22:45.95
One, two, three, four, five,
00:22:45.96\00:22:50.90
six, seven, eight, nine and ten.
00:22:50.91\00:22:55.73
Good. All right.
00:22:55.74\00:22:57.39
We're gonna do some ab exercise
from a standing position.
00:22:57.43\00:23:00.22
I really don't wanna do
it from a lying position
00:23:00.23\00:23:02.01
because if we do
that would create
00:23:02.02\00:23:03.68
some of that intracranial
pressure that we don't want.
00:23:03.69\00:23:06.37
So we're just gonna
put our hands on our abs,
00:23:06.38\00:23:08.58
gonna contract.
Contract the abs first.
00:23:08.59\00:23:11.69
We're gonna bend
over slowly. And up.
00:23:11.70\00:23:15.01
The abs should be
contracting still.
00:23:15.02\00:23:16.98
Now lay back. Contract your abs.
00:23:16.99\00:23:20.30
Bend over. Up. Lay back.
00:23:20.31\00:23:24.56
Contract over. Up and back.
00:23:24.57\00:23:30.37
Contract over. Up. Lay back.
00:23:30.38\00:23:35.57
Contract over. Up and back.
00:23:35.58\00:23:41.02
Contract. Over. Up. Back.
00:23:41.03\00:23:45.67
Contract that and
hold it there for a moment.
00:23:45.68\00:23:47.82
Now go over. Up. Hold it there.
00:23:47.83\00:23:51.50
Now lay back. Contract.
00:23:51.51\00:23:54.39
Hold it over. Up. Hold it.
00:23:54.40\00:23:59.00
Lay back. Contract. Over. Up.
00:23:59.01\00:24:03.72
Hold it. Lay back. Contract.
00:24:03.73\00:24:07.45
Over. Up. Lay
back. Again, over. Up.
00:24:07.46\00:24:14.92
And back. 10 more. Over. Up.
00:24:14.93\00:24:19.98
And back.
Contract. Over. Up. And back.
00:24:19.99\00:24:26.66
Here's number three. And back.
00:24:26.67\00:24:30.78
And four. Keep it slow and back.
00:24:30.79\00:24:35.22
Number five. Back. And six.
00:24:35.23\00:24:41.87
And back. And seven. And back.
00:24:41.88\00:24:46.78
Three more. Eight. And back.
00:24:46.79\00:24:51.42
Nine. And back. And 10.
00:24:51.43\00:24:56.79
And back. Good. All right.
00:24:56.80\00:24:59.53
We're gonna do
some twisting now.
00:24:59.54\00:25:02.03
Now twist and hold.
00:25:02.04\00:25:03.85
Hold it. Now the other side.
00:25:03.86\00:25:06.93
Hold. The other side.
00:25:06.94\00:25:10.58
Hold. Turn. And hold.
00:25:10.59\00:25:15.72
10 more each way. Turn.
00:25:15.73\00:25:20.06
There's one, and two,
00:25:20.07\00:25:25.12
and three, four,
00:25:28.23\00:25:35.67
five. Good.
00:25:35.68\00:25:39.21
Six, seven, and eight.
00:25:39.22\00:25:46.77
Two more. Nine and ten.
00:25:46.78\00:25:52.74
Let's take a few more
deep breaths into the nose.
00:25:52.75\00:25:57.14
Out through the
mouth. Into the nose.
00:25:57.15\00:26:02.41
Out through the
mouth. Three more.
00:26:02.42\00:26:04.80
In and out.
00:26:04.81\00:26:09.36
In and out.
00:26:09.37\00:26:13.97
In and out.
00:26:13.98\00:26:18.57
All right. Good.
Thanks a lot, ladies.
00:26:18.58\00:26:20.05
We're all done.
00:26:20.06\00:26:23.92
For those that
have hypertension,
00:26:23.93\00:26:25.23
you wanna be careful on
how you start your exercise.
00:26:25.24\00:26:27.66
You don't wanna just jump
into a weightlifting program
00:26:27.67\00:26:29.98
and start pushing heavyweights
00:26:29.99\00:26:31.42
because it could be
very harmful for you.
00:26:31.43\00:26:33.33
You wanna get in a
light exercise program.
00:26:33.34\00:26:35.84
You can use weights
but exercise with weights.
00:26:35.85\00:26:38.26
Don't really get into
the weightlifting aspect
00:26:38.27\00:26:40.47
unless you find yourself
where your blood pressure
00:26:40.48\00:26:42.23
is normal again, and
you can push yourself.
00:26:42.24\00:26:44.72
And just because
you are on medication,
00:26:44.73\00:26:46.60
does not give you a green light
to go ahead and push like that.
00:26:46.61\00:26:49.82
Because the medication
says you still haven't.
00:26:49.83\00:26:52.02
I talked to
people before and say,
00:26:52.03\00:26:53.51
"I don't have high
blood pressure medic--
00:26:53.52\00:26:55.31
high blood pressure anymore
because I'm on medication."
00:26:55.32\00:26:57.69
You know the
medication is asking
00:26:57.70\00:26:59.11
the blood pressure
problem, but it's still there.
00:26:59.12\00:27:01.49
So you wanna be careful
and take your time with it
00:27:01.50\00:27:04.43
'cause you get into the
regular exercise program,
00:27:04.44\00:27:06.79
cut down the amount
of salt you're taking in.
00:27:06.80\00:27:10.03
Eat a lot of plant based
foods. Drink a lot of water.
00:27:10.04\00:27:13.09
And you'll find that blood
pressure start to climb down.
00:27:13.10\00:27:16.16
And really
important is to be aware
00:27:16.17\00:27:18.06
of the fatty
acids you're taking in.
00:27:18.07\00:27:19.77
If you see something on a label
00:27:19.78\00:27:21.51
that talks about
being hydrogenated
00:27:21.52\00:27:23.61
or hydrogenated fats and oils,
00:27:23.62\00:27:25.29
stay away from it
because it has been found
00:27:25.30\00:27:27.76
to alter the chemical
structure of the cells
00:27:27.77\00:27:30.92
and cause the wrong
chemicals to be produced.
00:27:30.93\00:27:33.12
And you don't want that.
00:27:33.13\00:27:34.34
The silent killer
should have no effect on you
00:27:34.35\00:27:36.72
if you do things right.
00:27:36.73\00:27:38.33
Get into a good program,
get the arteries to vasodilate.
00:27:38.34\00:27:41.78
Give yourself some rest.
00:27:41.79\00:27:43.48
And also make sure you
have that good walk with God
00:27:43.49\00:27:46.56
because that will truly
reduce the stress in your life.
00:27:46.57\00:27:48.95
Remember Philippians 4:13 says,
00:27:48.96\00:27:51.05
"I can do all things through
Christ who strengthens me."
00:27:51.06\00:27:53.58
God bless you, and
we'll see you next time.
00:27:53.59\00:27:55.74