The following program
is designed to demonstrate
00:00:02.09\00:00:04.04
simple workouts that you can use
00:00:04.07\00:00:05.61
to improve your health.
00:00:05.64\00:00:06.61
Be sure to
consult your physician
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before beginning
any exercise program.
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Sunshine is a vital
component to a healthy life,
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find out more about it
next on Body and Spirit.
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Hello, I am Dick Nunez,
Exercise Physiologist and
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Principal of
Miracle Meadows and Mountain
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State Leadership Academy in West
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Virginia. Welcome
to Body and Spirit.
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During the time of war
long time ago they found
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out that when they had
an overflow and put their
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wounded out there in
tents outside they found
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that something drastically
happened, that wasn't
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happening inside the
hospital. The prisoners outside
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were getting better, in
the hospital they made sure
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everything stayed
dark, without much air and no
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sunlight getting in,
the prisoners outside were
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getting plenty of
fresh air and sunshine.
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Sunshine has been found
to be very beneficial for
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helping human life. Now
I know that some feel that
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if you go out in the sun
too much first of all there
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is a chance of skin cancer and
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secondly it will
wrinkle your skin.
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Well the skin cancer
will happen possibly if your
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body is full of free
fatty acid radicals from eating
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improper fats and
so forth, and also the
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wrinkled skin only comes
into play if their skin is
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not saturated with the
proper nutrients that there
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should be there.
But, otherwise sunshine is
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excellent, it's a mood
alterer, putting you in a
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good mood, also it
converts cholesterol into
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vitamin D which
is very important
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for healthy human life.
We will talk a little more
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about sunshine as we
go through our program.
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People ready get started,
helping me out today will
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be my daughter
Brittany and also Christy.
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Brittany is a
student at Mountain State
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Elementary School,
Christy is at Miracle Meadows.
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And let's get ready
to have a good workout
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here, we are going to
start with just a little warming
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up and reaching and up
on the toe and reach and
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reach, cross over
and reach and reach and
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reach, good. Reach
and reach and reach, good.
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I know in some cultures
where it stays dark for a
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long time like up in
Alaska, they have the
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time of their midnight
sun, but you know there
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is a balance there. It
means there is going to be
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a lot of darkness
sometime along the way
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and they certainly find
that there is a lot more
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problems with
depression when people are going
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through that stage
of constant darkness.
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Good, alright
let's do some chest work.
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Press our hands together,
turn then out, push out
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A man from the
Great Northwest from
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Washington State,
from Western Washington,
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actually people have
misconception, they think
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Washington is all a rainy
state. That's not true at all.
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In fact, the better
portion is very dry and desert
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like, but Western
Washington certainly
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lives up to the
reputation as evergreen state,
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where it stays
very green and very wet.
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And you have 300 cloudy
days a year there and that
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can be a little bit
depressing. When I moved
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to Eastern Washington
we have 300 sunny days a
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year and that was
very nice to adapt to it.
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Okay, press down, as you
find in the dark, drizzly
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gloomy days, people
start getting depressed.
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And when you see that
sunshine out there, that
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really lifts your mood.
Also you find during the
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summer time its easy to
get up early when the sun
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is shining and the birds
are singing and the air is
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so clear and
fresh. In the winter time,
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looking when its cloudy
and cold and dark, it can
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be two hours later you
still don't want to get up,
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cause it just seems
so miserable outside.
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Five more down, 1 and 2
and 3 and 4, 5, let's go up
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top now and push up
and up and up and up and up
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and up and up keep
pressing tight and up, up,
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up, five more 1 and 2
and 3 and 4 and up and hold
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for 10, 1, 2, 3, 4, 5,
6, 7, 8, 9 and 10 good.
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Alright, Brittany could
you get our towels for us.
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Alright, this one is for
your Christy and this one
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for your
Brittany. Thank you, dad.
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Alright, we are going
to take them, we're gonna
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pull it apart and
lift up and down and up and
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down, push your shoulder
blades out as you do this,
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good, okay, you girls
keep going. I'll watch and
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make sure everything goes okay.
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Thank you, dad. Good.
That's what dads are for.
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Keep going, make sure
you breathe, get a lot of
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air in, in through
the nose, out through the
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mouth, keep your arms
straight Brittany, don't
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need to come behind your
head, just stop there, good.
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Alright, keep going and
three more and one more.
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Okay, now take your
towel, grab a hold of it,
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pull back and out and
pull and out. Back, reach out,
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like this. Yeah one,
there you go, now reach out,
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okay and pull it back
and reach out, there you go.
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Keep going, reach way
out, reach way out there,
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get your shoulder
moving, reach way out,
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that's better. Use your
left arm to resist, good.
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Move forward a
little more, when you come
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forward roll that shoulder,
squeeze it back, roll it
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out. How many is that Brittany?
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I was
concentrating on doing it right.
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Okay, that's fine, I
think we got about five more to
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go there is 1, 2,
3, 4, 5, switch around.
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Okay, so you're doing
your left arm this time.
00:07:13.67\00:07:15.87
Alright, you pull them
like this. Good, excellent,
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pull, draw your elbow
in more as you pull up,
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pull up. Now back so
much, there. Yup, there
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you go, good. Reach out,
so it stays up here and out
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and out and out and out,
lets go 10 more, 1, 2, 3, 4,
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5, 6, 7, 8, 9 and 10,
good. Can I have towels for a
00:07:55.05\00:08:04.77
moment, put your hands
up behind your head, lock
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them behind your head
like this and stretch back
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like that. Lean back
and stretch your chest,
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okay good, hold it for 10
more seconds 1, 2, 3, 4, 5,
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6, 7, 8, 9, 10. Wrap
your arms around yourself,
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give yourself a big hug.
Pull your shoulder blades
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out, pull and hold
that for 10, 1, 2, 3, 4, 5,
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6, 7, 8, 9 and 10
good. Alright, now put your
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arm up over your head
and grab your elbow and
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pull, more clasp your
hands behind if you want,
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go ahead and do it
that way. Would you turn
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around Brittney, so they
can see what that looks like.
00:09:02.90\00:09:04.32
Not everybody is a
contortionist so, if you
00:09:06.78\00:09:08.99
can't do that, that's fine.
00:09:09.02\00:09:10.15
Six more seconds,
5, 4, 3, 2, 1 good.
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Switch over, even
though Brittany is my daughter
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she didn't learn this from me.
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Okay. Moms taught me.
Oh, okay 'cause I haven't
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seen mom do that
either. Okay, 10 more times,
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1, 2, 3, 4, 5, 6,
7, 8, 9 and 10 good.
00:09:32.40\00:09:42.85
Here is your towel
back Christy and Brittany,
00:09:43.90\00:09:46.54
okay we are going to
take it like we are taking a
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baseball bat by the knob
there and we are going to
00:09:49.39\00:09:52.89
raise and bend over
little bit, we are going
00:09:52.92\00:09:54.62
to raise up out to the
side and back in, do it 15
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times. Bend over,
bend over, bend over, good.
00:09:58.09\00:10:02.63
We're gonna try and get
all three aspects of the
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shoulder, this is the
posterior side, 7, 8, also
00:10:04.56\00:10:13.42
as you can see it will
be very helpful for sweeping
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the floor, 10, 11, 12,
13, 14, 15. Now to the front
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and up like this and
down, shorten your hands
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a little bit, so you
will, there you go so you can
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get more range of motion.
4, 5, keep your palm down,
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6, 7, 8, 9, 10, 11, 12,
13, 14, one more time 15.
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Now out to the side
and out, and out, good, and
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out and 4, 5, 6, 7, 8, 9, 10,
00:11:04.72\00:11:19.16
five more 11,
and 12, 13, 14, 15.
00:11:19.50\00:11:28.46
You know what
we do next Christy?
00:11:28.72\00:11:29.69
The other side.
Good, that's right, the
00:11:30.94\00:11:32.63
other side. So, get
your bat this way now, okay,
00:11:32.66\00:11:36.50
remember we're bending
over on the first side of it
00:11:36.53\00:11:39.55
come out to side,
keep going. Your off side
00:11:39.58\00:11:45.13
might feel a little
more uncomfortable or
00:11:45.16\00:11:47.65
uncoordinated, that's
okay, you should get better
00:11:47.68\00:11:50.20
bend over a little more,
good, good, there's 7 and
00:11:50.23\00:11:57.50
8, 9, 10, 11, 12, 13,
14, 15, now out to the front.
00:11:57.53\00:12:10.80
Okay then up and 2, 3,
4 keep the palm down 5, 6,
00:12:10.83\00:12:22.27
7, 8, 9, 10, 11, 12
three more 13, 14, 15.
00:12:22.30\00:12:39.10
Now out to the side,
raise and out and out, good, out
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and 5, 6 starting
to feel that Christy?
00:12:48.17\00:12:52.07
Yes. Seven, how about
you Brittany, 8. Yes, I am.
00:12:52.10\00:12:55.31
9, 10, 11, 12 three
more 13, 14, and 15 good job.
00:12:55.34\00:13:08.65
Alright, stretch your
shoulders out, bringing
00:13:09.89\00:13:11.18
your arm up and across
and pull and hold that,
00:13:11.21\00:13:15.34
hold, hold, hold, hold, 10
more seconds 1, 2, 3, 4, 5,
00:13:17.20\00:13:25.30
6, 7, 8, 9 and 10.
Switch over and pull and hold,
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steady, good and we
got 10 more seconds to go
00:13:34.10\00:13:40.48
1, 2, 3, 4, 5, 6, 7, 8, 9,
10. Let's roll the shoulders up
00:13:40.51\00:13:51.02
and around, lay
back and around, good
00:13:51.05\00:13:55.62
and two more. Now let's
go the other way for 10,
00:14:01.71\00:14:05.82
2, 3, 4, 5, 6, 7, 8, 9 and
10. Hold those for a second,
00:14:05.85\00:14:18.59
alright, shrug up
and down and up and down
00:14:19.33\00:14:24.84
and up and down and
up and down, up and down,
00:14:25.36\00:14:31.46
up and down, up, down,
up, down, up, down, up,
00:14:32.18\00:14:41.09
down. Make it a
little harder. Yeah.
00:14:41.12\00:14:44.09
Here, you hold the
towels there. Okay, Brittany up
00:14:45.95\00:14:50.11
shrug up and down
and up and down, up.
00:14:50.14\00:14:55.09
You can have some
weights in your arm when
00:14:55.85\00:14:57.22
you do this, you can
use dumbbells or empty
00:14:57.25\00:15:01.67
Clorox jugs that are
full of water or sand.
00:15:01.70\00:15:03.86
Four more 1, 2, 3 and
4. That was easy wasn't it?
00:15:05.08\00:15:17.18
Yes, I really liked it.
Alright, here's your towel
00:15:17.21\00:15:22.07
back. We're gonna do
biceps, drape it over the
00:15:22.10\00:15:25.89
outside of your hand,
the outside of it so you have
00:15:25.92\00:15:29.53
just a little bit here.
Oh. Okay, grab. Okay, go up
00:15:29.56\00:15:38.90
and down, up and
down, let's do 20 of them.
00:15:38.93\00:15:43.02
That's okay because a
lot of our viewers at home
00:15:43.64\00:15:45.43
probably grabbed it
backwards at first too,
00:15:45.46\00:15:46.90
probably grabbed it
backwards at first too,
00:15:46.93\00:15:47.90
so that's okay if we have
to correct it now and then,
00:15:47.91\00:15:49.39
because it helps the
people at home to see
00:15:49.42\00:15:51.16
what they have to do,
do it a little slower, give
00:15:51.19\00:15:53.42
yourself some tension,
it should be a smooth move.
00:15:53.45\00:15:56.12
It should be smooth,
up and down, up down, 13,
00:15:56.97\00:16:04.00
14, 15 smooth,
16, 17, 18, 19 and 20.
00:16:05.40\00:16:18.62
Alright, switch it around
and curl it and 2, 3, 4, 5,
00:16:19.40\00:16:29.64
6, 7, 8, 9. 10 more 1, 2,
3, 4, 5, 6, 7, 8, two more,
00:16:30.79\00:16:52.57
9 and 10 good. Now
we are going to take
00:16:52.60\00:16:56.75
9 and 10 good. Now
we are going to take
00:16:56.78\00:16:57.75
our towel like this,
see how I am doing, okay,
00:16:57.76\00:17:01.32
and then you take
the other hand like that,
00:17:01.35\00:17:03.00
now you are going to
bring it up over your head
00:17:04.25\00:17:05.54
and pull down and push
up, down and up and all
00:17:05.57\00:17:11.97
the way up, good, 4, 5, 6,
7, 8, 9. 10 more 1, 2, 3, 4,
00:17:12.00\00:17:32.20
5, 6, 7, 8, two more 9 and 10.
00:17:33.35\00:17:42.36
Okay, now we need to
reverse it, grab out here
00:17:43.50\00:17:47.05
with your left hand and
take it here and up over
00:17:47.08\00:17:53.20
the head, okay, go up
and up good, and up, all the
00:17:53.23\00:18:02.42
way up good, 5, 6, 7, 8,
9, 10. Keep going 2, 3, 4, 5,
00:18:02.45\00:18:22.31
6, 7, 8, 9 and 10
good. Now, I will take the
00:18:23.35\00:18:31.74
towels, alright shake
them up. Okay take a deep
00:18:31.77\00:18:37.96
breath and out and in
and out and in and out.
00:18:37.99\00:18:49.36
One more time, you are
going to need it and out.
00:18:49.39\00:18:52.91
Alright, lunges, hands
on your hips, 20 times each
00:18:54.55\00:18:59.81
side. Ready, go,
there's 1, its one of the more
00:18:59.84\00:19:05.71
aggressive exercises, so
it might make you a little
00:19:05.74\00:19:08.32
sore if you're not used
to it, 3, slower, you are
00:19:08.35\00:19:12.20
going too fast 4, 5 and 6,
it that 8? And there's 8, 9
00:19:12.23\00:19:30.30
and 10. Slow it down a
little bit, you are going
00:19:32.80\00:19:35.22
too fast, also you got
to remember, you two have
00:19:35.25\00:19:37.56
a pretty short stroke,
folks at home might be having
00:19:37.59\00:19:40.22
trouble keeping up with this.
00:19:40.25\00:19:41.59
How many is that Christy?
13. This is 14 okay, 15, 16,
00:19:45.41\00:19:56.35
17, 18, 19, 20. Go
into a squat position, okay,
00:19:58.93\00:20:12.00
squat down 20 of
those, up, down, up, down, up,
00:20:12.03\00:20:18.70
down, up, down, up,
down, up here is 6 and 7
00:20:19.25\00:20:26.59
and 8 and 9, 10, 11, 12,
13, 14, 15, 16, 17, 18, 19, 20.
00:20:26.62\00:20:50.23
Side lunges, hands on
your hips. Okay, 20 times
00:20:50.26\00:20:54.62
each way 1, a little
slower, 2, 3, 4, 5, 6, 7, 8,
00:20:54.65\00:21:10.30
9, 10, 11, good,
12, 13, 14, 15, 16,
00:21:11.68\00:21:26.62
17, 18, 19 and 20 good
job. Put your hand on my
00:21:27.80\00:21:35.98
shoulder get a hold
of your ankle and stretch
00:21:36.01\00:21:38.71
your quadricep, and hold
it. 10 more seconds 1, 2,
00:21:38.74\00:21:51.68
3, 4, 5, 6, 7, 8, 9 and
10. Switch around, up and
00:21:52.31\00:22:03.94
hold, hold it, good. 10
more seconds 1, 2, 3, 4, 5,
00:22:03.97\00:22:17.71
6, 7, 8, 9, 10 good.
Let's put a leg out in front
00:22:18.26\00:22:24.07
of us, up on the heel,
lean forward into it, hold it
00:22:24.10\00:22:29.67
and 10 more 1, 2, 3,
4, 5, 6, 7, 8, 9 and 10.
00:22:33.81\00:22:44.02
Switch over; lean
forward, good, hold it,
00:22:44.05\00:22:49.69
10 more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9 and 10
00:22:51.22\00:23:02.50
excellent. Alright, let's
sit back, press the heel to the
00:23:03.12\00:23:07.12
floor, push up on the
toe and down and up and
00:23:07.15\00:23:11.92
down, up, and down, up,
down, up, down, up, down,
00:23:11.95\00:23:20.54
up, down, there's 9 and
10. 10 more 1, 2, 3, 4, 5,
00:23:20.57\00:23:34.82
6, 7, 8, 9 and 10
good. Switch over, and push
00:23:35.73\00:23:47.71
2, 3, 4, 5, 6, 7, 8, 9,
10. 10 more 1 and 2, 3 and 4, 5
00:23:49.10\00:24:11.25
and 6, 7, 8, 9 and 10,
good job. Alright, take a
00:24:11.28\00:24:21.83
couple of breaths in and
out, in and out. One more
00:24:21.86\00:24:28.86
time in and out, hands
behind the back, contract
00:24:28.89\00:24:34.79
your abdomen, bend
over, up, lay back, contract,
00:24:34.82\00:24:41.16
over, up and back.
Contract, over, up and
00:24:41.19\00:24:49.36
back, contract, over, up
and back, contract, over,
00:24:49.39\00:24:56.82
up and back.
Contract, over, up and back,
00:24:56.85\00:25:03.19
contract, over, up and
back, contract, over, up
00:25:03.69\00:25:10.73
and back, good,
keep going and back
00:25:10.76\00:25:15.42
and we are going to do 10 more.
00:25:19.45\00:25:21.09
Here is 1, and 2 and 3,
4 keeping them slow 5, 6,
00:25:24.19\00:25:40.61
7, 8, 9 and 10, good
job. Alright, let's turn, and
00:25:43.15\00:25:55.69
turn, turn, not too
fast. There's four, we're gonna
00:25:55.72\00:26:06.66
do 15 of them, 5, 6, 7,
8, 9, 10, 11, 12, 13, 14 and
00:26:06.69\00:26:33.48
15, good. Turn the head
to the side, turn, turn,
00:26:33.51\00:26:38.99
turn, good. Five more
times 1, 2, 3, 4 and 5
00:26:40.00\00:26:55.54
good. Thank you
ladies, well done.
00:26:55.57\00:26:57.55
Sitting on the sunshine
will be very helpful for
00:27:00.87\00:27:02.98
you. I have heard
before that if you just had one
00:27:03.01\00:27:05.06
hand and half your face
exposed for five minutes
00:27:05.09\00:27:07.63
a day it will give you
the vitamin d synthesis you
00:27:07.66\00:27:10.89
need. The bottom line is
to get outside, even if it's
00:27:10.92\00:27:14.10
cloudy out, the
ultraviolet rays could still get
00:27:14.13\00:27:16.14
through. Obviously if you
can see the sunshine that's
00:27:16.17\00:27:19.24
even better still,
people live in warm climates
00:27:19.27\00:27:21.96
really get depressed
quickly when they go up
00:27:22.43\00:27:23.92
under a cold and damp,
constantly drizzly rainy
00:27:23.95\00:27:27.25
climate. So find yourself
sometime to get out in the
00:27:27.28\00:27:30.34
sun and remember to
have your diet proper and
00:27:30.37\00:27:34.00
also take a lot of
nutrients, so you won't
00:27:34.03\00:27:35.89
have to worry about the
effects of the sun, but also
00:27:35.92\00:27:38.50
remember whatever you
do, do it for the right
00:27:38.53\00:27:40.63
reason. You don't want
to bronze yourself just so
00:27:40.66\00:27:42.82
you can look good.
You want to glorify God by
00:27:42.85\00:27:45.15
having a healthy
body. Remember I can do all
00:27:45.18\00:27:47.89
things through
Christ who strengthens me.
00:27:47.92\00:27:49.98
Philippians 4:13, God bless you,
00:27:50.01\00:27:52.54
happy exercise, we
will see you next time.
00:27:52.80\00:27:54.75