The following program
is designed to demonstrate
00:00:01.68\00:00:04.04
simple workouts that you can use
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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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Diabetics is one
of the major diseases
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in our country
today and the number one
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cause of
blindness. The problem is it's
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so reversible
actually that's not a problem
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that's a good
thing, find out how next
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on Body and Spirit.
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Hello I am Dick Nunez,
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Exercise Physiologist and
Principal of Miracle Meadows
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and Mountain
State Leadership Academy
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in West Virginia.
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Welcome to Body and Spirit.
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Several years ago
when I was working
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the athletic club
ministry I was personal training
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people one of
them was a pharmacist.
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As I was working him
out he was having tremendous
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progress he was in his 60's.
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When I was
getting ready to leave
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to walk to the Black Hills
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to be the
Wellness Director there.
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He was very sad
that I was leaving
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for several reasons
first of all he's gonna
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me as a person but
second of all he said
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since I've
started working with you
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I only have to take
my diabetic medication
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four days a week.
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I said really, why?
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And he said well
the three days a week
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that I train with
you my blood sugar
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never goes above 120.
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When I don't train with
you it always goes up to 180.
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So I found out way back then
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that doing regular
exercise could be extremely
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beneficial for
lowering blood sugar.
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Because the rest of
his lifestyle was still
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exactly the same.
We'll look at diabetics
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today, there are
16 million cases out
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there in our country half
of them don't even know it.
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There are 625,000 new
cases diagnosed every year.
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And when somebody is
diabetic their life is going
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to be shortened
about 5 to 10 percent,
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oh excuse me 5-10 years
and also there are chances
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of other diseases that are
going to go up drastically.
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And not to mention
all the amputations
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that are done and so many
other problems that it causes.
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But there is good news, we
can really reverse diabetes
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in fact its one of the
more reversible diseases out
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there. We're gonna
talk about that little more
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as we get start on
our exercise program.
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Helping me out today will
be my son Rick and also Will,
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both students of the Mountain
State leadership Academy.
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Often times people with diabetes
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cannot get around very well.
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So we're gonna
sit down in chairs
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and even in a chair we
can get an excellent workout.
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We're going to start
by bringing the arms up
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and squeeze together and
out and together and out.
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This is
basically a warm up for us.
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Just getting some movement
going and let's do 10 more.
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And 2, and 3, and 4, and
5, 5 more. 6, 7, 8, 9 and 10.
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Alright lets squeeze your
hands together in the middle,
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lets turn them out
pushing all the way out
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back under
control, all the way out.
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Alright, keep going,
we find our diabetics
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the more they
stimulate their muscles
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the more they drive
glucose into the cells.
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Mainly the problem with diabetes
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especially the type 2 diabetics
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and that's the one that's
called none insulin dependent
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or what has been often known as
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adult onset
diabetes because it comes
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mostly with
people that are adults.
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We find that they
still have insulin
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but their cells are not
receptive to it anymore.
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So by exercising we
reestablish that connection.
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Alright lets
push down now and up
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and actually we find the facts
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are much more of a culprit
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when it comes to
diabetes than sugar is,
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even though
diabetes has that reputation
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of being sugar diabetes.
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And then let's go 5 more,
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keep the hands pressed together.
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Just bring it up top,
lean back a little bit,
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press up and down, up and down,
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up and down, up
down and up, good,
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keep going. Let's go 10 more.
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You should get a lot of
air as you're doing this,
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you get through the
nose out through the mouth
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and three more.
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And last one coming
up and squeeze it hard
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squeeze, squeeze it,
squeeze it hard, 10 more seconds
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1, 2, 3, 4, 5, 6,
7, 8, 9 and 10. Good.
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Shake it out. Put
your hands behind your head
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and stretch back,
hold it for 10 more
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1, 2, 3, 4, 5,
6, 7, 8, 9 and 10.
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Now bend forward,
pull your shoulder apart,
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stretch your upper back.
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Hold for 10 more, 1, 2,
3, 4, 5, 6, 7, 8, 9 and 10.
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Alright. Let's
reach out, grab our wrist,
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pull back and out, and
lets come out to the front
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as we go forward so we
can more range of motion
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with our scapula.
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Out and out and
out, good, keep going.
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Let's do 15 more, and 10 more.
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And 2, 3, 4, 5, 6, 7, 8, 9
and 10. Switch, 25 of these.
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I found that
nothing derives glucose
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into the cells like weights.
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Even though
aerobics are also excellent
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for lowering blood sugar.
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It doesn't have the
same energy glucose demand
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that weights do,
actually aerobics
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will start giving you the
fat metabolism which is great,
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you want that as well.
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But the training of
the muscles would drive
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glucose in to the cell
because it's such a great
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glucose demand.
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I think we have 10 more.
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1, 2, 3, 4, 5,
6, 7, 8, 9 and 10.
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Let's put the
arm up over the head.
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Let's pull down and up and down,
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up and down, up and down, good.
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Keep going and
down, up and down,
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up and down, 10 more times.
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1, 2, 3, 4, 5, 6, 7,
8, two more 9 and 10.
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Okay, reach up over the
head, grab a hold of your elbow
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and pull. Hold
for 10 more seconds.
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1, 2, 3, 4, 5, 6,
7, 8, 9 and 10. Switch
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hold 10 more. 1, 2, 3,
4, 5, 6, 7, 8, 9, and 10.
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Good, shake them
out, couple of breathes
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in and out, in and
out, one more time,
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in and out.
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Put your arms up,
fall over the ground,
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we're gonna do a rotation thing
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we are gonna bring one arm up,
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keep the other in
the same position,
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back and forth like this.
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It's also a good one
for the rotator cuff,
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you will feel that on
the shoulders as well.
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Good, keep going, do 20 more,
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1, 2, 3, 4, 5, 6, 7, 8,
9, 10, 11, elbows up 12,
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elbows up Rick, 13, 14,
15, 16, 17, 18, 19, 20 and
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hold. Elbows back, there
you go, just hold it there,
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if you need to put
your arms down at home
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that's okay, we'll
try and hope for 1 minute,
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there's 10. This is easier
to hold from this position
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than we did from the
straight up position,
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we have a little
bit of leverage now.
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There's 20, you
should still feel it folks.
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There's 30. Half way done.
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When you're doing your exercise
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you want to feel
the muscles are working,
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in this case you
should start to feel some
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little bit of a burning
sensation in your shoulder,
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again that's part of
that glucose response
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going through that area
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and we're down
to 10 more seconds,
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9, 8, 7, 6, 5, 4, 3,
2, 1, hands down. Good.
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Alright Roll them up and around
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and up and
around, up and around,
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up, up, up, good, up, do
more, 1, 2, 3, 4, 5, 6, 7, 8
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other way, up and around
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2, 3, more 15. 4,
5, 6, 7, 8, 9, 10.
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Last five, 1, 2, 3,
4 and 5. Right arm up,
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put it across,
stretch your shoulder,
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do not snap or pop
or tear as you stretch.
00:12:55.10\00:12:59.71
Just pull steady and
comfortably, 5 more seconds.
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1, 2, 3, 4, 5. Switch, go across
00:13:05.25\00:13:13.25
and let's hold it for 10 more.
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1, 2, 3, 4, 5,
6, 7, 8, 9 and 10.
00:13:18.92\00:13:29.03
Just lean forward,
we'll do some arm curls,
00:13:29.06\00:13:31.81
we're gonna put our
arm down between our legs,
00:13:31.84\00:13:34.35
put the elbow on
the inside to the thigh
00:13:34.38\00:13:37.43
and grab the
wrist, curl up and down,
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keep them in control,
we're gonna do 20 of them.
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There's 3, 4, 5,
keep your palm up, 6,
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try and get a full range
of motion, all the way down,
00:13:51.63\00:13:53.63
8, 9, 10 more. 1, 2, 3,
4, 5, 6, 7, 8, 9 and 10.
00:13:53.66\00:14:18.39
Good, switch over.
Curl, that's all you do.
00:14:18.42\00:14:24.46
3, 4, 5, 6, 7, 8, 9,
10, 11, 12, 13, 14. 5 more,
00:14:24.49\00:14:47.36
1, 2, 3, 4, and 5, good.
Now we're gonna block this
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way, press down, push
down, push, push, good,
00:14:58.90\00:15:07.18
keep going, push and
push, push, 9, 10. All the way
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down. 1, 2, 3, 4, 5, 6,
7, 8, 9 and 10. Switch over,
00:15:16.51\00:15:33.92
press way down, 2, 3, 4,
5, 6, 7, 8, 9, 10, 11, 12,
00:15:33.95\00:15:56.11
13, 14, 5 more. 1, 2, 3,
4 and 5. Good, shake it out.
00:15:56.14\00:16:08.20
Lets get some breathes
in and out, in and out,
00:16:09.29\00:16:18.89
two more, in
and out, in and out.
00:16:18.92\00:16:27.38
In dealing with
diabetics, an area that really
00:16:28.71\00:16:31.70
needs a lot of work is the legs.
00:16:31.73\00:16:33.28
A condition called
neuropathy is very common.
00:16:33.31\00:16:36.53
Cause they start to
lose circulation down to
00:16:36.56\00:16:38.60
their feet and
actually if it gets severe
00:16:38.63\00:16:41.27
it could cause gangrene,
that's where the amputations
00:16:41.30\00:16:43.60
take place. So we want
to do some good hard leg
00:16:43.63\00:16:46.77
training here, to try and
get the circulation going,
00:16:46.80\00:16:49.26
pump blood down to
the lower extremities
00:16:49.29\00:16:51.66
and also encourage
that veins blood flow back
00:16:51.69\00:16:54.10
into the heart. So
we're gonna put a little
00:16:54.13\00:16:55.93
resistance to it.
We're gonna pull our leg out
00:16:55.96\00:16:57.84
almost all the way
extended, we're gonna have,
00:16:57.87\00:17:00.43
probably the
last 20 degrees or so
00:17:00.46\00:17:02.59
and then we gonna put
our other leg on top of that
00:17:02.62\00:17:05.02
ankle and we're
gonna kick up and down,
00:17:05.05\00:17:08.27
up and down, up
and down, up and down,
00:17:08.30\00:17:14.70
up down, up down, up
down, up down, up down, good.
00:17:14.73\00:17:26.25
Keep it going, there's 10,
11, 12, 13, 14, 15, 16, 17,
00:17:26.28\00:17:41.94
18, 2 more, 19, 20.
Switch it over and up down
00:17:41.97\00:17:48.63
up, put your
hands on your quadricep,
00:17:48.66\00:17:51.93
that will help you
feel the contraction,
00:17:51.96\00:17:55.11
6, 7, 8, 9, 10, 10 more.
1, 2, 3, 4, 5, 6, 7, 8, 9
00:17:55.14\00:18:18.15
and 10. Often times we
just do one set of these,
00:18:18.18\00:18:22.25
since we're dealing with
encouraging circulation down
00:18:22.28\00:18:25.89
the lower area, we're
gonna do a second set,
00:18:25.92\00:18:27.95
we're gonna go up 2, 3, 4,
5, 6, 7, 8, 9, 10, 10 more.
00:18:27.98\00:18:42.43
1, 2, 3, 4, 5, 6,
way up, 7, 8, 9, 10.
00:18:42.46\00:18:55.08
Switch and up, up, up, up,
up 6, 7, 8, 9, 10. 10 more.
00:18:55.11\00:19:10.80
1, 2, 3, 4, 5,
6, 7, 8, 9 and 10.
00:19:10.83\00:19:23.21
Are you able to feel those Rick?
00:19:23.24\00:19:25.46
Yeah. How about you Will? Yeah.
00:19:25.49\00:19:27.22
Alright, put the left
leg out take your heel in,
00:19:27.25\00:19:29.91
feel your
hamstring this time, pull
00:19:29.94\00:19:30.91
for 10 seconds.
5, 6, 7, 8, 9, 10.
00:19:32.97\00:19:41.90
Move it 6-8 inches and
pull, for 10. 2, 3, 4, 5, 6,
00:19:41.93\00:19:51.15
7, 8, 9, 10. Now flat
and pull 1, 2, 3, 4, 5, 6,
00:19:51.18\00:20:03.35
7, 8, 9, 10.
Reach back out, dig in
00:20:03.38\00:20:09.01
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:20:09.04\00:20:18.46
6-8 inches move, dig
in, pull back hard 1, 2,
00:20:18.49\00:20:23.60
3, 4, 5, 6, 7, 8, 9,
10. All the way under
00:20:23.63\00:20:32.00
and pull even in the
squat position we're still
00:20:32.03\00:20:35.33
pulling. Tension should
still be on the hamstring,
00:20:35.36\00:20:37.67
4, 5, 6, 7, 8, 9
and 10. Other leg,
00:20:37.70\00:20:44.83
drive the heel under the carpet
00:20:44.86\00:20:47.87
2, 3, 4, 5, 6, 7, 8, 9,
10. Move it back 6-8 inches
00:20:47.90\00:20:58.29
dig in, pull. 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:20:58.32\00:21:07.95
And move it in flat, pull
2, 3, 4, 5, 6, 7, 8, 9 and
00:21:07.98\00:21:19.47
10. Back out, dig in.
Put something into it,
00:21:19.50\00:21:23.99
feel your hamstring
contract 3, 4, 5, 6, 7, 8, 9.
00:21:24.02\00:21:31.77
Move it 6-8 inches
and pull 2, 3, 4, 5, 6,
00:21:31.80\00:21:38.99
7, 8, 9, 10. Move it in flat,
00:21:39.02\00:21:43.70
pull 2, 3, 4, 5, 6, 7,
8, 9 and 10. Sit forward
00:21:43.73\00:21:54.63
and have the toes
back underneath us.
00:21:54.66\00:21:57.05
Push up on the
toes and down, push up
00:21:57.08\00:22:01.00
and down, you're gonna
put your hands on your knees,
00:22:01.03\00:22:03.17
give yourself more resistance,
00:22:03.20\00:22:05.16
this is a very important
exercise for any diabetic.
00:22:05.19\00:22:09.98
Cause this will be
stimulating the foot area,
00:22:10.01\00:22:12.48
your ankle as we
train the calf, way up high.
00:22:12.51\00:22:20.61
And we're gonna do 10
more, 1, 2, 3, 4, 5, 6, 7, 8, 9,
00:22:20.64\00:22:43.84
10. Okay, just gonna
shake them out each side.
00:22:43.87\00:22:45.98
Okay and back underneath.
00:22:47.41\00:22:49.19
And let's go
again. Pump them up,
00:22:49.22\00:22:52.79
keep that blood
circulating down to your feet,
00:22:52.82\00:22:55.65
want to increase
the circulation back up
00:22:55.68\00:22:58.75
5, 6, 7, 8, 9,
10, 11, 12, 13, 14,
00:22:58.78\00:23:11.31
half way there,
16, 17, 18, 19 last 10.
00:23:11.34\00:23:18.33
1, 2, 3, 4, 5, 6,
7, 8, 9 and 10. Good.
00:23:18.36\00:23:29.82
Okay, now we're gonna
sit back fold our hands on
00:23:32.04\00:23:35.14
our abdomen, crunch
forward, lay it back,
00:23:35.17\00:23:38.28
crunch forward, lay
it back, crunch forward,
00:23:38.31\00:23:42.63
lay it back, again
and back, crunch, back,
00:23:42.66\00:23:48.67
crunch and
back, crunch and back.
00:23:48.70\00:23:54.07
Good, squeeze and
back, squeeze and back,
00:23:54.93\00:24:00.48
good, keep going.
And as you come forward,
00:24:02.77\00:24:08.20
blow out and blow out, blow out.
00:24:08.23\00:24:14.43
And 10 more. 1, 2, 3, 4,
5, 6, 7, 8, 9,and 10. Good.
00:24:20.15\00:24:41.63
Alright, what
we're gonna put our
00:24:42.54\00:24:45.80
hand on the side of our
head, we're gonna lean over to
00:24:45.83\00:24:48.70
one side and push
back, over and back
00:24:48.73\00:24:52.43
and over and back, over
and back, let's do 5 more.
00:24:52.46\00:25:03.85
There's 1, 2, 3 and 4 and
5. Switch sides, move over,
00:25:05.00\00:25:17.92
what we are doing
is giving ourselves
00:25:17.95\00:25:18.95
just a little resistance,
try and keep your shoulders
00:25:18.98\00:25:21.40
squared up when you do
it, 4, 5, 6, 7, 8, 9, 10, 11,
00:25:21.43\00:25:40.97
12. Fold our
hands behind our head,
00:25:41.00\00:25:42.15
lay back and
forward and up and back,
00:25:42.18\00:25:47.96
up and back, up and
back, up and back, up and back.
00:25:47.99\00:25:57.45
Again, forward up, good,
up, up and up, 2 more, up and
00:25:57.48\00:26:12.55
up. Good, turn your
head to the side and turn,
00:26:12.58\00:26:16.90
control your turn, turn slowly
00:26:16.93\00:26:20.53
and back the other way
and turn slow and turn slow.
00:26:20.56\00:26:25.98
5 more each way,
there's 1 and 2 and 3, 4, 5.
00:26:26.01\00:26:42.20
Good, just turn in our
chair, use the chair as
00:26:42.23\00:26:45.75
a help, help
you turn your trunk,
00:26:45.78\00:26:47.69
forward your
stretch, 10 more seconds
00:26:47.72\00:26:51.35
1, 2, 3, 4, 5,
6, 7, 8, 9 and 10.
00:26:51.38\00:27:00.31
Turn and pull, 10 more
seconds. 1, 2, 3, 4, 5, 6,
00:27:00.34\00:27:15.05
7, 8, 9, 10. Okay guys,
well done. Thanks a lot.
00:27:15.08\00:27:20.29
Diabetes does not have to
be a death sentence for you.
00:27:20.32\00:27:26.19
I remember a fellow when
I was a Wellness Director
00:27:26.22\00:27:28.67
at the Black Hills
Health and Education Center,
00:27:28.70\00:27:30.45
came out to our program,
he was injecting 3 times
00:27:30.48\00:27:32.89
a day for 20 years
and he become insulin free
00:27:32.92\00:27:36.15
within the first week.
00:27:36.18\00:27:37.51
Dramatic turnarounds
can happen, especially
00:27:37.54\00:27:40.07
if you claim
the promises of God,
00:27:40.10\00:27:41.77
take in all the
natural remedies, good diet,
00:27:41.80\00:27:44.21
lots of fiber, lots of sunshine.
00:27:44.24\00:27:46.31
Things we need to do.
Do it for the right reason.
00:27:46.34\00:27:48.95
Philippians 4:13
says, I can do all things
00:27:48.98\00:27:51.44
through Christ
who strengthens me.
00:27:51.47\00:27:53.12
God bless you and
see you next time.
00:27:53.15\00:27:54.81