The following program
is designed to demonstrate
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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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Diabetes is one of
the top killers of today.
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New persons being diagnosed
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with it all the time, the
sad part is so reversible,
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find out how, next
on Body and Spirit.
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Hello, I am Dick
Nunez, Wellness director of
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the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today, we're going to
be talking about one of the
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top killers of today Diabetes.
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It's sad because people
end up injecting themselves
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and taking massive
amounts of medication
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and they don't realize that help
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is right around the
corner. Taking the medication
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and injecting insulin
isn't curing your diabetes.
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It's only masking the
problem and by reversing
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it to lifestyle
although you still may have it
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and if you go back to
old lifestyle may come back,
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but you can control
it, by not having to take
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medications or injections.
So, we're gonna start by
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getting into a
good exercise program
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we will talk more about
diabetes as we go along.
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Helping me out today
will be Jonathan Hopkins,
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who is a fitness
trainer at the Black Hills
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Health and Education
center and Alex Hines,
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who is a physical therapist
from Wenatchee, Washington.
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We're gonna
start by warming up and
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just loosening
up our upper body.
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We will do that by just swinging
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the arms up and around.
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Make it nice big
circles and if you have pain
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or discomfort and you
have to go a little bit
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small circles that's
okay and as you get better
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you will find
yourself being able to do more.
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Okay, and up and
around and up around
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and up and around.
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Let's go the other
direction now. Around,
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and up around and
up and around, 5 more,
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its 2 and 3 and 4 and 5. Okay,
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we gonna put
ourselves in a prayerful
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type position here.
What we are gonna do is
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we gonna push across the body,
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going each
direction there, push across,
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each time you push across,
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you try to
contract the chest here.
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So, if you feel
the chest contract,
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and over and go there
side. If you feel contract
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the hard you push
more you and get of out it.
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Good, this is some of
the isometric exercise
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by squeezing
together, but by doing isometric
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we then motion to it
and while the muscles
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go through to a range emotion.
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Okay, now we're
gonna take up from there
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and we're gonna push
out and bring it back
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and push out and
bring it back, and the nice
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thing about doing at
this way, is you can control
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how hard you work
and how do you push,
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more you get out of it,
but if you not negative shape
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and you need to
start little slower
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then you can do that.
Let's go about 5 more that way.
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Okay and 3 more. Push
out, draw back push out,
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draw back, push out,
draw back, hands go up
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and down and up and
down and up and down and up
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and down and up and
down and up and down,
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3 more and last one.
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Okay, good, let's put
the hands behind the neck,
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push the elbows back, way back
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and then bring it across,
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hold your shoulder blades apart.
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Okay, hands
behind the head again.
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Go and stretch your chest,
as you pull your elbows back
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and bring it across,
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pull your shoulder blades apart.
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Okay, relax.
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Hey, Jonathan can you get
some towels for us please?
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This is our
handy-bandy exercise friend,
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everybody has in their house.
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Sure everybody has a hand towel
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and the thing I find about them,
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shows how strong your arm.
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Nobody is able to
just tear them in two,
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and so we gonna hold
to resistance whatever
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we do and bring it up over head,
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we're gonna come one
side then we'll come back
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over the other try and keep the
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arms straight as we do this.
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Okay and across and
back and back and back,
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good. Let's go back and forth,
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okay we're gonna
do 5 more each way.
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There is 1 and 2
and 3, 2 more, 4 and 5.
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Okay, hold keep
it over head still,
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now we're gonna come down
with it and we gonna go up
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and down and up and
down and up and down.
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You should feel
this in the rotation
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of your scapular area.
We try and possibly keep
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attention on the
towel by pulling it apart as
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we do this and up
and down and up and down.
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We gonna do 5 more.
There is 1 and 2 and 3,
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2 more times and 4,
last one up and down,
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good. Now, we're
gonna do is we're gonna grab
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the end of our
towel. So, just to free,
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or just drop it out
like that and grab about
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16 inches from the top there,
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we're gonna raise
up and bring it down.
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Up and down, up and down. Okay,
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we're gonna do 20 on
each side there. Now,
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whenever we look at
diabetes, we see just
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tremendous transformations.
We actually had a man
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come out to our Wellness Center,
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who was injecting insulin
and still his glucose was
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249 and 10 days
later without any injection
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at all his glucose
had gone down to 106,
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because he got on a good
lifestyle and was getting
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in some regular
exercise. When you do exercise,
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you drive
glucose into the cells.
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How many we are on the Jonathan?
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11, okay and nothing
drives glucose into the cells,
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like resistance
exercise. Yes, you can get
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by doing aerobics, but
nothing puts the energy
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man like when you
stimulate those muscles and make
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them more work hard and that's
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what we are trying to do now.
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Okay, we got 3 more
18, 19 and 20. Good.
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Okay, we gonna
switch the other way now.
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So, again you
will take your towel.
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You gonna grab it, like
so and then you will take
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with the other hand
about eight inches from
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the top and then raise up, okay.
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The another women
who came out to Center
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and she was injecting
insulin 2 and 3 times a day
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for 30 years and
within a 3 week time period,
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she was able to get
totally free of her insulin.
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We've a lot of people
come out. We've to say,
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we've good news
and bad news for you.
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The bad news is you
are now diabetic. Oh! No,
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what I do now? Well,
the good news you're in
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the right place because
we gonna help you reverse
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that by getting you
into a good lifestyle.;
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So, it's just so frequent
that we see people get rid
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of their medications
for blood sugar and some
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of the changes
you're absolutely staggering
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goes beyond what you
think would be even realistic,
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but yet it happens
time and time again
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as people gain a
good lifestyle and get in
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the resistance exercise
to make themselves work.
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How we're, how
we're doing that Jonathan?
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Seventeen, okay,
18, 19, one more and 20.
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Well, we got our towels
still, we 're gonna take it
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in our right hand
and we're gonna droop
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it over to the outside,
to thumb side of our hand
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and now we're gonna
grab, just a few inches
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above that and
we're gonna use the towel
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as resistance as we
train our bicep muscles.
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Okay, so we just
curling up and going down
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and up we're going 20
there. Every muscle has
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its own aerobic
and anaerobic system.
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So in another words, every
muscle has capacity a to go
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for a long range of time
or a short burst by using
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what we call the
Fast Switch Fibers
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and the Fast Switch
Fibers are the ones that really
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burn the glucose and
the sugar and so that's
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we're training now. We
are trying to stimulate that
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and more we work and
more sugar we're gonna be
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burning and it's
gonna open up the receptors
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of the cells and
diabetes actually has a bad
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reputation, how many we've done?
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16. 16, I'll
explain to you as we go
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to the other side
there. That's 18, we got
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2 more to go, 19 and 20.
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Now, we're gonna
switch over. Again,
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we're gonna drape
it over the thumb side
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and we're gonna grab
it and start our curls
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and by doing it this
way, we encourage our
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hand to stain, what's
called the Supinated Position.
00:10:04.13\00:10:06.27
Often times people
curl they want to have that
00:10:06.30\00:10:08.69
in a pronated
position, but we wanna supinated
00:10:08.72\00:10:11.42
because that's the
function of the bicep muscle.
00:10:11.45\00:10:13.44
Diabetes is often
times been called,
00:10:14.77\00:10:16.59
especially in the
past, Sugar diabetes,
00:10:16.62\00:10:18.74
because the reason
why people diagnose
00:10:18.77\00:10:20.73
with diabetes because
their blood sugar is too high.
00:10:20.76\00:10:22.67
But, actually it's gone to
bad rap. It isn't the sugar
00:10:22.70\00:10:25.32
is causing the
problem, is the fat the high
00:10:25.35\00:10:28.34
fat we take in, which
coats receptors is not
00:10:28.37\00:10:31.14
allowing them to take
in glucose to the cells.
00:10:31.17\00:10:33.59
So, they're effective
that and as glucose goes up
00:10:33.62\00:10:36.03
and people say
alright we got sugar diabetes.
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But, isn't that at all.
It has been the high fat
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content we're
consuming, Okay, and two more
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19 and one more 20. Okay, good.
00:10:43.83\00:10:47.83
Now, we're gonna do
what's called the kickback
00:10:47.86\00:10:50.03
and we gonna use our
towels one more time,
00:10:50.06\00:10:51.75
just to show you how
diversified these things
00:10:51.78\00:10:53.95
are and so we're
gonna put our left foot out
00:10:53.98\00:10:56.54
and we're gonna bend
over little bit to waist
00:10:56.57\00:10:58.99
and we're gonna
draw back like this
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and extend the triceps out,
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good and let's do
20 on each side there.
00:11:06.64\00:11:09.16
Try and get out
as far as you can,
00:11:09.19\00:11:10.76
try to extend out good.
00:11:10.79\00:11:11.90
The more you
resist the more benefits
00:11:16.86\00:11:19.02
you get out of it and
for those who want to tie
00:11:19.05\00:11:22.13
in the back of the
arms, this is an excellent
00:11:22.16\00:11:23.63
exercise for that and
there is no magic way of getting
00:11:23.66\00:11:27.35
fat to go off an
area though, because fat
00:11:27.38\00:11:29.96
cannot contract.
It just hangs there.
00:11:29.99\00:11:32.56
It doesn't cross the joint.
How many we have done that?
00:11:32.59\00:11:34.75
Okay, good, 18 now, two
more and 19 last one, 20.
00:11:36.23\00:11:42.23
Okay, switch you position.
00:11:42.26\00:11:43.54
How about the right foot now?
00:11:44.28\00:11:45.67
Okay, grab your
towel to your left hand,
00:11:46.65\00:11:48.49
okay and then
we're gonna kickback
00:11:48.99\00:11:50.23
and you might find if
you get a little further away
00:11:51.58\00:11:53.75
from your other hand,
you have a little more
00:11:53.78\00:11:55.85
room to extend
your arm all the way.
00:11:55.88\00:11:58.17
You wanna keep your
elbow into your side as
00:11:59.36\00:12:01.70
if it's just both it
in there and try to extend
00:12:01.73\00:12:04.68
that arm all the way out,
00:12:04.71\00:12:06.07
using that towel
for the resistance.
00:12:06.10\00:12:08.09
Okay, where we at
there? Okay there is 13, 14,
00:12:11.43\00:12:16.46
lay back and contract
the triceps each time.
00:12:17.32\00:12:19.62
Good, two more 19 and
20. Good job, alright.
00:12:24.95\00:12:29.76
Now, we gonna do
those stretching to shake
00:12:30.69\00:12:32.18
the arms out there and
rest for a moment, okay.
00:12:32.21\00:12:35.25
We are bringing
arm up over the head
00:12:37.94\00:12:39.48
and pull.
00:12:40.34\00:12:41.31
We gonna hold this
stretch for about 15 seconds.
00:12:46.04\00:12:49.50
Make sure you
breathe while you doing that
00:12:50.52\00:12:52.25
into the nose out
through the mouth,
00:12:52.28\00:12:54.25
that will help you relax
as you are doing stretch.
00:12:54.89\00:12:56.78
Now, switch over
to the other side
00:12:57.67\00:12:59.15
and we're gonna hold that
00:13:05.95\00:13:07.25
for about another 10 seconds.
00:13:07.28\00:13:09.46
Okay, relax. Now,
let's bringing the arm across
00:13:15.20\00:13:17.76
the body and pull.
00:13:17.79\00:13:21.03
Now, we're gonna hold
that for another 5 seconds
00:13:28.27\00:13:31.50
1, 2, 3, 4 and 5.
Okay, switch the other way
00:13:31.53\00:13:38.49
and hold, steady pull,
don't make it comfortable
00:13:41.51\00:13:44.83
for yourself and we
got 10 more seconds to go.
00:13:44.86\00:13:47.93
Stretching
should be comfortable,
00:13:48.91\00:13:50.27
shouldn't be agonizing and 2, 1.
00:13:50.85\00:13:57.69
Good, okay shake it
out. Let's get a couple of
00:13:58.10\00:14:01.18
breaths into the
nose, out through the mouth,
00:14:01.21\00:14:05.25
into the nose,
out through the mouth.
00:14:05.28\00:14:10.31
Now, one of the things
we find to be so beneficial,
00:14:11.57\00:14:13.89
when it comes to
diabetes as working the legs,
00:14:13.92\00:14:17.57
because the
legs will demand more
00:14:17.60\00:14:19.23
energy than anything else.
00:14:19.26\00:14:20.54
Naive, from the
people at home doing it
00:14:21.11\00:14:22.51
and you guys as
well. So, we're gonna do
00:14:22.54\00:14:24.79
some leg work now.
We're gonna do some squats
00:14:24.82\00:14:27.13
and the way we do squats,
00:14:27.16\00:14:28.75
and I'm going to turn sideways,
00:14:28.78\00:14:29.85
so we can see that is,
we're gonna push the hips out,
00:14:29.88\00:14:33.17
first thing and
even fast how you can do
00:14:33.20\00:14:35.64
and for some people,
you may have to go home,
00:14:35.67\00:14:38.03
and you may have to
hang on do something,
00:14:38.06\00:14:39.86
nice and steady there
Jonathan and you squat down
00:14:39.89\00:14:42.86
and you help
for yourself backup.
00:14:42.89\00:14:44.57
That's okay and
that's what you have to do,
00:14:45.02\00:14:46.95
that's fine.
Exercise is progress endeavor
00:14:46.98\00:14:50.10
and it doesn't
matter, I mean I had a person
00:14:50.18\00:14:52.41
one time who can
only raise his arms up
00:14:52.44\00:14:54.54
and down 5 times and 3
months later, he's taking
00:14:54.57\00:14:57.48
20 pound dumbbells,
to do the same exercise.
00:14:57.51\00:15:00.09
So, I've see
tremendous progress.
00:15:00.31\00:15:02.16
It doesn't
matter where you start
00:15:02.19\00:15:03.69
it's where you finish
it counts and the fact that
00:15:03.72\00:15:06.26
you've been doing the
thing in the first place.
00:15:06.29\00:15:08.10
So, let's cross your arms
00:15:08.28\00:15:10.16
and let's go and squat down.
00:15:10.19\00:15:11.57
We're gonna do nice and
slowly and you come back up
00:15:12.33\00:15:15.59
and when you are
doing your squats,
00:15:15.62\00:15:16.95
if you can't go
very deep that's okay.
00:15:18.75\00:15:20.69
Now, if you can't
go deeper that's fine.
00:15:21.05\00:15:23.31
So, when we try and take
this down, down, down, good.
00:15:23.66\00:15:26.80
Now, you don't wanna go
any deeper then parallel
00:15:27.37\00:15:29.35
to the ground, which
means the upper thigh comes
00:15:29.38\00:15:33.04
down to the place where
it's parallel to the floor.
00:15:33.07\00:15:35.61
Both these fellows
able to get that position
00:15:35.83\00:15:37.78
fairly comfortably.
If you can't that's okay,
00:15:37.81\00:15:40.63
but this gives
you some to strive for
00:15:40.66\00:15:42.44
and if you need to
hang on do something,
00:15:42.55\00:15:44.25
please do so and
if you need to stop
00:15:44.73\00:15:47.04
while you are
doing it that's okay
00:15:47.07\00:15:48.31
as well because this really
creates a big energy demand,
00:15:48.34\00:15:51.46
but the stronger
those major muscles
00:15:51.49\00:15:54.19
get on your legs, the
better off you gonna be
00:15:54.22\00:15:56.76
when it comes to diabetes.
00:15:56.79\00:15:58.07
Because muscles are
always burning something
00:15:58.67\00:16:01.94
even when you're
got good muscle tone,
00:16:02.38\00:16:04.44
your muscles are
always in a semi-state
00:16:04.47\00:16:06.30
of contraction,
which means they're always
00:16:06.33\00:16:08.29
burning something
and fats are going to
00:16:08.32\00:16:10.56
your blood stream all
the time, looking for working
00:16:10.59\00:16:12.62
muscles and if they
don't find any working muscles,
00:16:12.65\00:16:14.57
guess where they go,
back into the fat stores.
00:16:14.60\00:16:16.98
So, we wanna burn up
those fats, by getting some
00:16:17.19\00:16:20.05
good exercise and
after you do a good
00:16:20.08\00:16:22.16
weight exercise,
workout, you are gonna burning
00:16:22.19\00:16:24.71
fats at a higher level for
about the next 5 to 6 hours.
00:16:24.74\00:16:27.45
When you do
aerobics, it's only about
00:16:27.48\00:16:29.22
for the next hour.
So, this is actually
00:16:29.25\00:16:30.70
and put more energy
demand then anything else.
00:16:30.73\00:16:32.84
Okay, let's go down
and hold that there.
00:16:32.87\00:16:35.90
Now, this part can
be really trouble some
00:16:36.16\00:16:38.49
for a lot of people, but
it really gets the legs good
00:16:38.52\00:16:41.11
and so, right now
these guys are gonna start
00:16:41.14\00:16:43.86
experiencing a
little bit discomfort here.
00:16:43.89\00:16:45.65
Alex is smiling already.
00:16:45.68\00:16:46.91
So, I am sure
he's feeling something.
00:16:46.94\00:16:48.34
Now, we're gonna go
for, oh I think another
00:16:48.58\00:16:51.69
15 seconds now at
home, if you need to stop
00:16:51.72\00:16:54.35
and rest, that's
okay. But not you guys,
00:16:54.38\00:16:56.76
you guys can't stop,
you guys keep going, okay.
00:16:56.79\00:16:59.66
Hang on there we
got another 5 seconds
00:17:00.45\00:17:02.53
to go 4, 3, 2, 1, relax.
00:17:02.56\00:17:07.84
Right now, you can
just feel those fats
00:17:09.62\00:17:12.02
and glucose and all
that stuff being burned up
00:17:12.05\00:17:14.07
and your blood sugar levels
00:17:14.10\00:17:15.82
is gonna be more
stable. You're gonna feel good.
00:17:15.85\00:17:18.08
Okay, now we need to
do and this always feels
00:17:18.11\00:17:20.22
good after you
exercise the stretch.
00:17:20.25\00:17:21.83
Now, I want you guys do
as use me as a something
00:17:21.92\00:17:24.64
to brace yourself
with and get a hold of
00:17:24.67\00:17:27.15
you're ankle and
stretch. Now, Jonathan is doing
00:17:27.18\00:17:30.09
a Flamingo style,
but I can't do that most
00:17:30.12\00:17:32.82
people can't.
So, if you can do it,
00:17:32.85\00:17:34.57
just doing that,
that's okay but he also leads
00:17:34.60\00:17:36.75
out on our
stretching at the Black Hills,
00:17:36.78\00:17:38.42
so, he's had a lot
of practice of that.
00:17:38.45\00:17:40.53
But, for the most people
00:17:40.56\00:17:41.92
they can't do it with that way.
00:17:41.95\00:17:43.39
They need to have something
to stabilize themselves;
00:17:43.60\00:17:45.61
you just very
balanced person I guess.
00:17:45.64\00:17:47.60
Okay, we're gonna go
for another 3 seconds 2, 1.
00:17:47.98\00:17:51.96
Switch, switch the legs there.
00:17:51.99\00:17:53.82
Okay, and when you doing
this, you may not be able
00:17:56.00\00:18:00.26
to get your ankle at
first. Jonathan wants to show,
00:18:00.29\00:18:02.52
how to be, to get just a
hold of your pant leg there,
00:18:02.55\00:18:05.20
bring and get a
shot on Jonathan there.
00:18:05.23\00:18:06.94
You can see where
he is there and he just
00:18:07.14\00:18:08.89
getting hold of his
pant leg and that's okay,
00:18:08.92\00:18:10.98
that's all the further
you can go, that's alright,
00:18:11.01\00:18:13.48
because eventually
you will get to the place
00:18:13.51\00:18:15.23
where you can get a hold
of your ankle all the way.
00:18:15.26\00:18:17.41
Alright, go ahead and relax.
00:18:17.57\00:18:18.91
Now, we gonna do
is, we're gonna step out
00:18:19.36\00:18:20.89
and we're going to
stretch the hamstring,
00:18:22.20\00:18:24.84
keep the chest up as you do this
00:18:24.87\00:18:26.87
and lean forward into it.
00:18:26.90\00:18:28.32
Okay. Alex, being
a physical therapist,
00:18:30.55\00:18:35.48
you can tell he has
been showing to people
00:18:35.51\00:18:36.76
how to this before
and for a lot of people,
00:18:36.79\00:18:39.19
who can't get on the
floor and often times
00:18:39.22\00:18:41.47
for diabetics that
is the case, because
00:18:41.50\00:18:43.47
one of the things
that goes with hand in hand
00:18:43.50\00:18:45.57
with diabetes is
obesity. So, lot of times blood
00:18:45.60\00:18:48.81
sugar problems and
obesity, if they've
00:18:48.84\00:18:51.30
trouble getting on the floor,
00:18:51.33\00:18:52.47
so we're gonna try
and do some exercise
00:18:52.50\00:18:54.23
as we you don't
have to get down there.
00:18:54.26\00:18:55.72
Okay, let's switch
the other side now.
00:18:55.75\00:18:57.59
Feel the stretch. It
should not be uncomfortable.
00:19:02.27\00:19:05.78
It should feel
actually somewhat pleasant
00:19:05.81\00:19:07.95
and relaxing,
especially after doing a good
00:19:07.98\00:19:10.01
hard workout. Keep the chest up.
00:19:10.04\00:19:14.90
Make sure you breathe
steadily while you do this
00:19:15.64\00:19:18.04
that will help you
to relax your muscles
00:19:18.38\00:19:20.16
more and help
enhance your stretch.
00:19:20.19\00:19:22.94
Okay, very good,
now we're gonna do
00:19:27.43\00:19:30.28
is we gonna
step out to this side
00:19:30.31\00:19:31.63
and we're gonna stretch
the inside of our thigh;
00:19:33.89\00:19:35.89
feel the stretch
right until here.
00:19:36.54\00:19:38.18
Now, I'm not super flexible,
00:19:38.70\00:19:40.14
you see right
behind me Jonathan is
00:19:40.41\00:19:42.14
and so he is doing a
more of a dancer type stretch
00:19:42.17\00:19:46.19
that I won't ever hope to see.
00:19:46.22\00:19:48.53
I don't think God made
some of us to go that far.
00:19:49.71\00:19:52.07
Okay, now we're gonna
switch the other side.
00:19:54.43\00:19:58.30
So, we got three
different versions here.
00:20:00.81\00:20:02.60
We got my version,
Jonathan's version,
00:20:02.63\00:20:04.82
and the middle we got
Alex. So, that's good.
00:20:04.85\00:20:07.38
So, you can follow
whichever one of us,
00:20:07.52\00:20:08.74
you feel most comfortable with.
00:20:08.77\00:20:10.02
Okay, we're gonna hold
that for that 5 more seconds.
00:20:14.28\00:20:18.67
Okay, good. Now,
we're gonna do is
00:20:22.91\00:20:25.48
we will step back, push
your heel to the ground,
00:20:25.51\00:20:28.11
and you gonna push up
on the toe, back down,
00:20:29.20\00:20:32.05
push up on the
toe, back down. Okay,
00:20:32.08\00:20:36.35
let's keep going there.
00:20:36.38\00:20:37.91
Jonathan we're gonna
try to do 40 at least.
00:20:37.94\00:20:39.79
We're doing a lot of
these because we're not
00:20:40.39\00:20:43.05
putting any raw resistance side.
00:20:43.08\00:20:44.34
We just using our own
body weight to extend out
00:20:44.37\00:20:47.98
and on this particular exercise,
00:20:48.64\00:20:50.42
this is an excellent one
for somebody with diabetes
00:20:50.73\00:20:53.03
because one of the
things it goes on with
00:20:53.06\00:20:54.83
that is neuropathy
where they start losing
00:20:54.86\00:20:56.59
circulation to the
lower extremities and anytime
00:20:56.62\00:20:59.91
we do some exercise down here,
00:20:59.94\00:21:01.25
we're encouraging the
body to be sending blood
00:21:01.28\00:21:04.22
to that and the calf
muscle or the gastronomies
00:21:04.25\00:21:06.89
is often times is
called the Second Heart,
00:21:06.92\00:21:09.19
because it helps
circulate blood back up
00:21:09.22\00:21:11.21
to the body, up
into the heart area.
00:21:11.24\00:21:14.14
Where we were at Jonathan?
00:21:14.26\00:21:15.46
Okay, we've got 10 more to go.
00:21:16.88\00:21:19.45
There is 1 and 2
and 3, 4, 5, 6, 7, 8, 9,
00:21:20.28\00:21:35.75
one more time.
Now, just press the heel
00:21:35.78\00:21:38.47
to the ground
and feel the stretch.
00:21:38.50\00:21:39.92
Stretch the muscle
there and we gonna hold that
00:21:40.77\00:21:44.12
for another 10
seconds, 1, 2, 3, 4, 5,
00:21:44.15\00:21:50.99
6, 7, 8, 9, 10. Good.
00:21:51.02\00:21:56.26
Let's go to the
other direction now. Okay,
00:21:57.27\00:22:00.16
let's press up and
down. Question often times
00:22:00.19\00:22:03.23
comes, what
about people who have
00:22:03.26\00:22:04.59
type-I diabetes But, we
have two different types.
00:22:04.62\00:22:07.32
We've the type-I and type-II.
00:22:07.35\00:22:09.28
Type-II is more common
one and now usually develops
00:22:09.31\00:22:11.93
later on life
and doesn't develop
00:22:11.96\00:22:14.45
mainly because the body is not
00:22:14.99\00:22:17.11
producing enough insulin.
00:22:17.14\00:22:18.22
It's the fact that
the body is not being
00:22:18.45\00:22:19.93
receptor to
insulin's being produced.
00:22:19.96\00:22:21.74
The type-I
diabetes, which is use to be
00:22:21.77\00:22:23.63
called Juvenile
Diabetes means that the body
00:22:23.66\00:22:26.33
is not producing
enough insulin anymore
00:22:26.36\00:22:27.97
or not producing insulin at all.
00:22:28.00\00:22:29.47
So, they're called
insulin dependant diabetics
00:22:29.53\00:22:31.64
and though the
question comes for somebody
00:22:32.28\00:22:34.67
who is insulin-independent,
also get benefit by getting
00:22:34.70\00:22:37.96
a good lifestyle
program and exercising
00:22:37.99\00:22:39.86
and the answer is absolutely.
00:22:39.89\00:22:41.61
When people do that
with the type-I diabetes,
00:22:41.70\00:22:44.40
they find
themselves having to take
00:22:44.43\00:22:46.10
a lot less insulin, which makes
00:22:46.13\00:22:48.27
them better off
overall. So, even for a type-I
00:22:48.30\00:22:52.06
you can see great
benefits by getting
00:22:52.09\00:22:53.55
into a good exercise program.
00:22:53.58\00:22:55.07
Okay and press it
down and just hold it there
00:23:00.34\00:23:02.77
and we're gonna hold
for a 10 more seconds.
00:23:06.02\00:23:08.07
It's 5, 4, 3, 2,
1, good, alright.
00:23:11.63\00:23:18.22
So, shake our legs out
there. Let's get a couple
00:23:19.11\00:23:22.04
of breathes in and
out and in and out,
00:23:22.07\00:23:28.96
one more time in and out.
00:23:28.99\00:23:32.70
Alright, we're
gonna put our hands
00:23:32.99\00:23:34.32
behind our back.
For somebody again
00:23:34.35\00:23:37.07
with diabetes it might
be hard to get on the floor.
00:23:37.10\00:23:39.01
So, we're gonna
contract the abdomen from here
00:23:39.04\00:23:41.14
and what we're
gonna do is, we just gonna
00:23:41.29\00:23:42.42
contract here and
the way you can do that
00:23:42.45\00:23:44.79
is you're gonna
push your low back,
00:23:44.82\00:23:46.08
backwards and
contract your abdomen down.
00:23:46.56\00:23:49.27
I will do it from the side here.
00:23:49.52\00:23:50.67
So, we're gonna
draw in, squeeze here,
00:23:50.70\00:23:52.94
as we squeeze draw in.
Now, what we do is once
00:23:53.52\00:23:56.36
we get there, is
we're gonna bend over
00:23:56.39\00:23:57.87
and then we gonna come up.
00:23:58.43\00:23:59.53
Then, we gonna lay
back and when you lay back,
00:24:00.11\00:24:02.98
we're gonna stretch the
abdominal wall it contract
00:24:03.01\00:24:05.42
our eruptive
muscles in our low back.
00:24:05.45\00:24:07.28
We're gonna contract,
bend over, up, lean back.
00:24:07.31\00:24:12.75
Contract, over, up
and back, contract, over,
00:24:13.54\00:24:21.97
up and back,
contract, over, up and back,
00:24:22.64\00:24:30.22
contract, over, up
and back, contract, over,
00:24:30.89\00:24:38.43
up and back,
contract, over, up and back.
00:24:39.11\00:24:46.19
Make sure you focus on
your abdomen as you do this,
00:24:46.22\00:24:48.65
feel the stretch behind you,
00:24:50.16\00:24:51.67
and when you come forward blow,
00:24:51.70\00:24:53.40
as you come forward
and then back blow out,
00:24:53.43\00:24:57.78
contract, over, up
and back, contract, over,
00:24:58.63\00:25:04.54
up and back, as you see
what Alex is doing here,
00:25:04.57\00:25:07.99
he is contracting his abdomen.
00:25:08.54\00:25:09.84
He is using his hand
to feel the muscles go
00:25:09.87\00:25:12.60
where he wants them to
go and that's a very good
00:25:12.63\00:25:14.68
technique to do and again
being a physical therapist
00:25:14.71\00:25:17.17
Alex is well aware
of what it takes to feel
00:25:17.20\00:25:19.54
the muscle work. So, you see him
00:25:19.57\00:25:21.11
holding his hand
on his abdomen making
00:25:21.14\00:25:23.63
it do what he wants
to do as it contracts
00:25:23.66\00:25:25.58
goes over; comes
up and back, good,
00:25:25.61\00:25:28.61
excellent,
excellent. Okay. Relax.
00:25:28.64\00:25:30.46
Now, we're gonna do is,
we're gonna do some trunk
00:25:31.00\00:25:32.39
rotations and whenever
you do trunk rotations,
00:25:32.42\00:25:34.56
a lot of time you see
people that want to do
00:25:34.76\00:25:36.59
a lot of bouncing side
exercises for their waist
00:25:36.62\00:25:39.64
and what they've doing
is building up their bleaks
00:25:39.67\00:25:41.69
and making them
thicker through the waist.
00:25:41.72\00:25:43.59
So, we're gonna do
is, so we're just gone do
00:25:43.62\00:25:44.73
some easy twisting
and we're not gonna do
00:25:44.76\00:25:46.65
it hard because by
doing your hard twist,
00:25:46.68\00:25:48.73
you can hurt yourself.
So, we just gonna go on light
00:25:48.76\00:25:51.38
and easy twist, so
we get a range of motion
00:25:51.41\00:25:53.93
there that stays so important.
00:25:53.96\00:25:55.44
And it's not that we
can't do a side stretch.
00:25:59.34\00:26:02.32
In fact, we'll do
that here in just a moment.
00:26:02.35\00:26:04.02
Let's do two more.
There is 1 and 2. Good.
00:26:04.48\00:26:15.03
Now, let's go ahead
and stretch to the side.
00:26:15.25\00:26:17.24
We're gonna do
that, bring your arm up
00:26:17.27\00:26:19.22
and just feel yourself stretched
00:26:19.82\00:26:21.23
and you should feel
stretch in your side,
00:26:21.26\00:26:22.92
but we are not going
to bounce to that area.
00:26:23.48\00:26:25.31
We're just gonna hold a
nice and steady stretch.
00:26:25.34\00:26:27.32
We will hold it
for 5 more seconds
00:26:30.24\00:26:31.84
and relax and go
to the other direction
00:26:35.23\00:26:38.17
and hold it 10 more
seconds. There is 1, 2, 3,
00:26:41.95\00:26:48.79
4, 5, 6, 7, 8, 9, 10,
good. Alright fellows,
00:26:49.25\00:26:58.15
we are all done, thanks a lot.
00:26:58.18\00:26:59.39
Diabetes doesn't have
to be the death sentence,
00:27:02.08\00:27:04.44
it has been for
many, many people,
00:27:04.47\00:27:05.92
not only that, but
it causes so many other
00:27:06.13\00:27:08.15
complications such
as losing your vision,
00:27:08.18\00:27:10.17
losing circulation
to the legs, and causing
00:27:10.20\00:27:12.97
just a general
health to go downhill.
00:27:13.77\00:27:15.89
We'd become more
subject to infection
00:27:16.10\00:27:17.89
and disease, but there
is good news out there,
00:27:17.92\00:27:20.36
by getting into
good lifestyle program
00:27:20.39\00:27:21.97
if you're on oral medication,
00:27:22.00\00:27:23.68
you can pretty
much assure yourself
00:27:23.71\00:27:25.63
that you will be off
that in a short period
00:27:25.66\00:27:27.55
of time by
following a good program
00:27:27.58\00:27:29.02
of a healthy
lifestyle and if you even are on
00:27:29.05\00:27:31.97
injecting insulin
already, you can still look
00:27:32.00\00:27:34.13
forward to a life
without injecting in many,
00:27:34.16\00:27:37.12
many cases if you've been doing
00:27:37.15\00:27:38.79
it for very long
time, and if you claim
00:27:38.82\00:27:41.00
the promises of the
Lord that all things work
00:27:41.03\00:27:43.72
together for
good and knowing that
00:27:43.75\00:27:45.33
as you do this program,
do it for the right reason.
00:27:45.36\00:27:48.42
Philippians 4:13
says, I can do all things
00:27:48.45\00:27:51.89
through Christ
which strengthen me.
00:27:51.92\00:27:53.14
God bless. We'll
see you next time.
00:27:53.17\00:27:55.22