The following program
is designed to demonstrate
00:00:02.55\00:00:04.42
simple workouts that you
can use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Could you realize our
country is getting older
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I really mean it.
People in our country
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are getting older
and older. There is more
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senior citizens
now then ever before.
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What can I do it to
keep themselves healthy
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and vibrant. Find out
next on Body and Spirit.
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Hello, this is 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 gonna talk about topic
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that's very important and
that exercise for seniors.
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Often times people
think well I am just
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getting older so
naturally I am getting
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weaker and fatter and
start to have diseases.
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Well, that's not
necessarily true.
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You can avoid a
lot those things.
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You can help reverse
of lot of those things,
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and you can enjoy a
much happier and healthier
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life then your
pie thought possible.
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We gonna talk more
about that so we gonna get
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start here. Helping
me out today will be
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Hart and Betty Garner and I know
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these folks very, very
well. When I first started
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Body and Spirit
many years ago we used to
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use the 3ABN staff to
do the exercises with me,
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but with the lot
of soreness and lot of
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complaining I just
started bringing my
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own people and so
Hart and Betty are
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very close to me
because Hart and Betty
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worked with me
at the Black Hills
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Health and
Education Center. In fact,
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the three of us form
administrative community out
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there. So, we
work together a lot
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and also Hart and
Betty personal train with me,
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so I know these folks
a very fit and ready to
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go and they both
have done really well.
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So, we gonna to
start some exercise.
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Well, we gonna start by
warming up a little bit.
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So, let's just bring
the arms up and stretch
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back and then
bring them back down
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and then back up,
way up, stretch back
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and then back down and up.
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For those at home if
you can't get back up
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that far that's okay.
Just do the best you can,
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come up, back down
and up and back down
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and up, way up,
stretch back and down and up
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and down, alright. Now
we loosen up a little bit by
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start doing some
training. We gonna start by
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pressing our hands
together. Push hard,
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get your elbows up
and now we gonna come out
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in front of us here
and we gonna draw it back
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and push out and
draw back, so Hart
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we gonna trying to 30
of those. There's three of
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them, so you will be my
counter just in case like
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I get side track too
much, which usually is
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the case. You
wanna focus on squeezing
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the hands together so you get a
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good training in
fact on the chest.
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For those at
home if you have some
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shoulder problems
then you might have to go
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a little easier on
this but the nice thing
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about this exercise is
whether you have pain or
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not you can
control that by how hard
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you push your
hands together as you go
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through the motion
trying reach out as far
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you can. Bring it
back, way out, bring it back,
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way out, bring it back, way out,
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bring it back. How
many we've done Hart?
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21 Okay, very
good. Both these folks
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have gone quite a bit
strong exercise we start
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working with them. I
used to tease Betty that I
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had to start her with
cheerios on toothpicks
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because she wasn't very strong.
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But, now she can lift
some pretty good weight
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and I would say she can
lift good weights for age,
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but she can lift good
weight for any age now.
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Where we are
Hart? 28. And 29 and 30,
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very good, alright.
Let's stretch that area.
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Let's put the hands
behind the head, push the elbows
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back, push them
way back, stretch,
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breath and smile.
You have a good time.
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Okay, elbows way back,
now it's time to bring it
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cross and pull your
shoulder blades apart.
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Give yourselves
nice big hug. Full size,
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Betty, get wrap
round there. There you go.
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Hart didn't give you a
hug this morning now you
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make sure get
one. Okay, you did give
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her hug this morning, right?
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Alright, elbows
way back. I guarantee
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you give him hugs
everyday alright now.
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Okay, elbows way back
and then bring it cross,
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pull the shoulder
blade apart, okay.
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Now we gonna do
is we gonna work out
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for back area and
what we gonna do is to
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step out with
your left foot, okay,
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then reach out
with your right hand,
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grab with your
left. We gonna pull back
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and reach way out just
like you are sawing wood.
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Just trying to
stay together, way back,
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reach out, way
back, we gonna do 30 of
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apart, so it's four,
pull back. Focus on what you
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do on. You need to
feel in that upper back
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areas, and very important
exercise for all people.
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You can also do
this by using a dumbbell.
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We are trying to
do this show without
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excess equipment
in that way nobody
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has an excuse not
to exercise. The most
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complicated piece
equipment we use here
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is a towel so you
really don't have an excuse
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that I can't afford to
do this because I can't
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afford to go and
buy weights anybody
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to this program. Even
If you sitting on a chair
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you have trouble getting up.
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You could do this
exercise by sitting there
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reaching up,
pulling it back, get the
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motion going get
your body working
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with the
circulation going you will be
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amazed how much better you feel.
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How many we got there Hart?
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26. And two more. Pull
it back and pull it back,
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alright. Switch side and
we gonna put the right foot
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out, reach out with the
left hand, grab and hold,
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pull back and out,
pull back, there we go,
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pull back and pull,
very good Betty you have a
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good time. Yes.
Alright, and pull.
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Betty has been
anxious to do this
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show for quite
some time now, and reach
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and pull and reach
and pull, reach and pull,
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reach and pull, very good.
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Keep going we are looking good.
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How many we are Hart? 13. Okay,
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pull and pull and pull
and pull, 10 more times.
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1 and 2, 3 and 4,
five more times, there is 1
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and 2, 3 and 4,
one more and 5, good.
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Now we gonna
stretch those muscles.
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We gonna put the
arms up over the head.
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Get to hold of it
with your other hand, with
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your elbow and
give yourself a nice
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gentle stretch. Hold
that we gonna hold it
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for about 10
seconds. Very good, now let's
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switch to other side.
Okay, up over the head
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there Hart. Here you
go and then reach there.
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Here come up with
this, there you go,
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okay, Hart had a
little shoulder injury during
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his life and so that
makes a little bit more
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difficult but even
still he have been able
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to trying to round
it. That's one great thing
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about exercise
you can work around
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injuries and
actually makes it so much more
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mobile. Okay, very
good. Let's go ahead and
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relax. In fact, Hart
you've done a lot of push up,
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then she was start working out
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so how many can
you do now one time.
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Well, probably
yesterday I did 31. 31.
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Now didn't you have a
push up contest with some of
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the high school
guys? Yeah. Who won?
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Oh, one of them did.
Oh! Okay, but you held
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your own, right. I
held my own. That's the way
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to go. Okay, we
gonna start some shoulder
00:08:54.34\00:08:56.41
exercises and so I
want to do take the arms
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here and we gonna
push out, so I could lift
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a weight, press it
up, press it up, okay,
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I want you to
try do 30 of those,
00:09:07.73\00:09:08.95
okay, very good, stay
together, up and down,
00:09:11.39\00:09:14.99
nice and smooth, press
it up and you will be amaze
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that how heavy
those hands will become
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pretty quick. Even
without anything in there.
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Push it up this is
a very good exercise
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especially for
seniors because they loose
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the ability to
reach up. It's hard for
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them to get up
on shelves or to put
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grocery up there
and we don't want that
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we want those
shoulders just stay strong
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right Betty.
Yes. Okay, keep it up.
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Does hands
starting to heavy yet?
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Well, not too
bad. Not too bad, okay,
00:09:41.90\00:09:44.06
well, we keep going until we do.
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How many we are Hart?
17. Okay, and there is 19
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and 20. How about
you Betty those hands
00:09:52.19\00:09:54.79
starting to get heavy
yet? Not yet. Not yet,
00:09:54.82\00:09:57.00
okay, well, we may
have to go to 40 of then.
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We can do that we can adjust.
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Oh! Where, we are at, 25. 24.
00:10:01.50\00:10:05.24
24, okay now it
25, okay, let's going
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go to 40 that's
the way we like to
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adjust we like to adjusting up,
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yeah at home if you
need to put your arms down
00:10:11.32\00:10:13.80
and relax that's
okay, but Hart and Betty
00:10:13.83\00:10:16.79
either found right
through and so we gonna
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keep going all the way
to 40. Starting to feeling
00:10:18.99\00:10:21.32
yet Betty? Not
really. Not really, okay,
00:10:21.35\00:10:24.24
I remember act like
it pushing something up,
00:10:25.17\00:10:26.97
we use to wanna go up and down,
00:10:27.15\00:10:28.27
we wanna have like
a pushing up like you
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pressing way, way
it up, okay, where
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we are Hart? 34.
Okay, 35, 36, 37, 38,
00:10:33.93\00:10:42.52
two more times, and up
and up, okay, put the arms
00:10:42.55\00:10:47.01
down and now we gonna
take here in the middle
00:10:47.04\00:10:49.60
we gonna raise up and
back down, up and down
00:10:49.63\00:10:54.02
and now we
gonna do 30 like this.
00:10:54.05\00:10:56.09
Hands up to the chin,
reach all the way down
00:10:56.12\00:10:59.32
up to the chin all
the way down, up and down.
00:10:59.35\00:11:03.28
You guys have a
little shoulder stroke then I
00:11:03.31\00:11:06.53
do, it's not fair I
can quite keep up with you
00:11:06.56\00:11:08.53
and way up and
down and up and down,
00:11:11.09\00:11:15.82
very good, keep it going.
00:11:15.85\00:11:18.70
Where we are Hart?
14. Keep the elbows up,
00:11:21.76\00:11:24.97
elbows way up,
elbows up and up and up
00:11:25.00\00:11:33.08
and up and ten
more, 1 and 2 and 3 and 4,
00:11:33.11\00:11:44.95
5, pull them strong
and pull and pull and pull
00:11:44.98\00:11:54.14
now the last one, hold
it up, hold it up there,
00:11:54.17\00:11:58.27
hold it up, hold it
up, just like walk around
00:11:58.30\00:12:03.49
carrying your jug of
water, right, hold them up,
00:12:03.52\00:12:06.99
hands getting heavy yet?
00:12:09.13\00:12:10.81
Not too bad. Okay,
okay, okay let's get
00:12:10.84\00:12:11.81
Not too bad. Okay,
okay, okay let's get
00:12:11.82\00:12:14.54
just stepping down as
your elbows are higher
00:12:14.57\00:12:16.94
in your hands here. Here we go,
00:12:16.97\00:12:19.13
here we go,
okay, don't hook him,
00:12:19.16\00:12:21.16
there you go. Clutch both fist,
00:12:21.19\00:12:23.06
just go and clutch your
fist, there, that's better.
00:12:23.09\00:12:26.78
Here we go,
okay. I just can make
00:12:27.77\00:12:32.40
you guys tired aha,
alright, starting to feel yet,
00:12:32.43\00:12:37.36
okay, well, we
might last while here.
00:12:38.32\00:12:40.30
We gonna go 10 more
seconds here I am sure
00:12:40.33\00:12:44.29
some of the folks
at home have started
00:12:44.32\00:12:45.97
feeling, okay, you gone
to last five, 4, 3, 2, 1,
00:12:46.00\00:12:53.73
okay, go and relax,
okay, now we gonna bring
00:12:53.76\00:12:56.79
one arm cross and
stretch your shoulder,
00:12:56.82\00:13:00.36
here we go just like
that bring it up a little bit
00:13:00.39\00:13:02.25
and pull and hold, very good.
00:13:03.30\00:13:05.76
Should feel that in
the shoulder area, alright,
00:13:08.86\00:13:14.08
let's switch the other
side. Pull it to cross.
00:13:14.11\00:13:16.95
Let's go ahead and
straight that arm out
00:13:16.98\00:13:19.42
there Hart, There
you go, very good, okay,
00:13:19.45\00:13:23.44
let's move the side to
hand down just little bit
00:13:23.47\00:13:25.90
right to the up
there. That's the way, okay.
00:13:25.93\00:13:28.98
Hold that we are
about 5 more seconds,
00:13:29.01\00:13:33.09
okay. Betty I want you
get our towels first there.
00:13:35.38\00:13:39.25
Get some
exercise equipment here.
00:13:42.67\00:13:44.84
Okay, what we
gonna do is we gonna
00:13:45.56\00:13:47.17
drape it over our
thumb side and then you get a
00:13:47.20\00:13:51.48
reach under and
grab with other hand
00:13:51.51\00:13:53.56
and you use this
is as your resistance
00:13:53.59\00:13:55.62
we gonna curl up
and then reach way down,
00:13:55.65\00:13:58.41
curl up and down we
want to trying to 30 on
00:13:58.44\00:14:02.05
each side, trying
to keep the palm up
00:14:02.08\00:14:04.39
at all time. Okay, keep
your elbow in there Betty,
00:14:04.42\00:14:08.82
there you go,
reach out, curl it, out
00:14:08.85\00:14:12.63
and curl it. You are
giving yourself the resistance
00:14:12.66\00:14:15.83
as you doing it. The
hard you work the more
00:14:15.86\00:14:18.56
you get out of it.
How you doing Hart?
00:14:18.59\00:14:21.36
Fine. Okay, very
good. Pull and reach,
00:14:21.48\00:14:26.95
and Pull and
reach. We've seen seniors
00:14:27.15\00:14:35.00
so many times the
complex things far beyond
00:14:35.03\00:14:38.29
what they thought
they can do in fact the
00:14:38.32\00:14:40.59
Boston's Hebrew
Rehabilitative Center
00:14:40.62\00:14:42.33
did a research
project on people average age
00:14:42.36\00:14:45.60
is 87 to 96 and
they found that within
00:14:45.63\00:14:49.43
three months, excuse me
two months they increased
00:14:49.46\00:14:52.37
their strength by 3/4.
How many we are there Hart?
00:14:52.40\00:14:55.34
We got 20. Okay,
10 more and what they
00:14:56.09\00:15:00.33
found is people were
now getting the wheelchairs.
00:15:00.36\00:15:02.95
They are getting
with the walkers.
00:15:02.98\00:15:04.50
They are getting
with the canes and some of
00:15:04.53\00:15:06.43
them now walking
out of the nursing home
00:15:06.46\00:15:08.60
not because they
can now escape but
00:15:08.63\00:15:11.48
they know all
needed to be there.
00:15:11.51\00:15:13.20
Okay, where we are
at? 7. Okay, three more.
00:15:13.23\00:15:17.53
Okay, keep the
elbow in, alright, good.
00:15:20.17\00:15:22.43
Let's go the other
side. Here we gonna
00:15:22.46\00:15:24.85
drape it over the thumb
side. Grab and hold of it,
00:15:24.88\00:15:28.33
curl it up. Trying
keep the palm up as
00:15:28.36\00:15:31.31
much as you can
as you squeeze up
00:15:31.34\00:15:33.51
and we gonna go for 30 again.
00:15:35.01\00:15:36.81
Alright, the harsh
reality what happens
00:15:39.84\00:15:43.14
to us between
the ages of 20 and 70
00:15:43.17\00:15:46.03
the typical man is
going to loose 40 percent
00:15:46.06\00:15:49.15
of his muscle mass,
Hart and 30 percent of his
00:15:49.18\00:15:52.29
strength so that's
not a very blowing aspect
00:15:52.32\00:15:56.12
for us, but if we
keep exercising we can
00:15:56.15\00:15:59.26
definitely put a knick
in that thing because I
00:15:59.29\00:16:01.57
know from your exercise
you thought you found yourself
00:16:01.60\00:16:03.37
putting a lot of
muscles gaining lot stronger.
00:16:03.40\00:16:05.56
In fact, Hart uses it
quite a bit way down the
00:16:05.59\00:16:09.03
triceps press down
exercise and he uses
00:16:09.06\00:16:11.91
on the stack a 160
pounds which is actually
00:16:11.94\00:16:14.98
80 because it's
the double poly system,
00:16:15.01\00:16:17.05
but even still for
somebody at his age
00:16:17.08\00:16:19.72
and at his size, he is
not the biggest guy that ever
00:16:19.75\00:16:22.09
walked around here and
he can do it quite a bit
00:16:22.12\00:16:24.30
weight for guy of his size,
00:16:24.33\00:16:25.88
not along just for
age. Okay, how many we are?
00:16:25.91\00:16:29.56
25. Okay, we get five to go,
00:16:29.59\00:16:32.49
and last one. Now
we gonna do the triceps
00:16:37.90\00:16:41.33
with it as well.
And so what we gonna do
00:16:41.36\00:16:43.78
is I want to take
it with your right hand
00:16:43.81\00:16:46.00
like this towards the
bottom, grab it above with
00:16:46.03\00:16:49.15
the other hand
and now we gonna press
00:16:49.18\00:16:51.35
down and give
yourselves you just bring
00:16:51.38\00:16:55.38
your hands closer
together there Betty.
00:16:55.41\00:16:57.04
Here we go, and
push it down, way down,
00:16:57.07\00:17:00.33
okay, you want to
come out just a little bit
00:17:00.36\00:17:02.45
to the front so we
are coming out here.
00:17:02.48\00:17:05.34
See where my hands
are up right up there
00:17:06.62\00:17:08.49
so reaching out
there we go and bend up
00:17:08.52\00:17:10.90
and press it out and
then get this other hand on
00:17:10.93\00:17:13.59
top a little more
so it's right above it.
00:17:13.62\00:17:16.01
Just shift here and
I like that, very good,
00:17:16.04\00:17:18.73
okay, push down that's the way,
00:17:18.76\00:17:21.98
that's the way. Now
we are looking good,
00:17:22.01\00:17:24.40
very good Hart, very good.
00:17:24.43\00:17:26.04
As we push out of way
from this little bit it
00:17:27.01\00:17:28.83
help us to get that full
extension, full extension,
00:17:28.86\00:17:32.68
full extension,
that's very important.
00:17:32.71\00:17:35.41
If you want to keep the
flexibility of your joints
00:17:35.44\00:17:37.60
and the best way to
do that just taking them
00:17:37.63\00:17:40.28
to full range of
motion. Push it up, push it up.
00:17:40.31\00:17:45.19
How many we are?
Twenty one. Okay, that is bad,
00:17:45.22\00:17:50.92
anyways, how many are we
are at, should say properly.
00:17:50.95\00:17:53.68
I am trying to pull
out, through my strength way.
00:17:55.68\00:17:56.96
Okay, 26, 27, 28, two
more times, 29 and 30.
00:17:56.99\00:18:07.05
Now we gonna do
reverse it. Just grab it,
00:18:07.08\00:18:09.53
hand just above it. Keep
them wind up and push down,
00:18:09.56\00:18:15.44
bring it back up,
push down, back up,
00:18:15.47\00:18:19.11
push down, very good. 30 of them
00:18:19.14\00:18:22.27
and 4 and 5 and
6, good and 8 and 9,
00:18:22.30\00:18:33.98
focus on the
muscle you are working.
00:18:34.01\00:18:36.32
Should be feeling
in the triceps area.
00:18:36.35\00:18:38.27
Push down give
yourselves enough resistance
00:18:38.30\00:18:40.86
to get
yourselves to the exercises.
00:18:40.89\00:18:43.20
This is the great
one for all people
00:18:43.23\00:18:45.64
especially for
women who worry about
00:18:45.67\00:18:47.27
the back the arms
what we called the grandma
00:18:47.30\00:18:49.94
wave bye, bye fat or
grandmas wave bye, bye
00:18:49.97\00:18:52.29
and after she stop
she is still waving.
00:18:52.32\00:18:54.12
So this is an
excellent one for that, okay,
00:18:54.15\00:18:59.41
and I think we
get our 10 more and 2
00:18:59.44\00:19:03.05
and 3 and 4, five more times,
00:19:03.08\00:19:09.00
1 and 2, 3, 4 and 5, very good.
00:19:09.03\00:19:17.82
Okay, Hart if your
please go ahead and take
00:19:17.85\00:19:20.11
those all way off and put
him on the concrete for me
00:19:20.14\00:19:22.66
please. Okay, Now we gonna do
00:19:22.69\00:19:28.64
is we gonna to just
stretch our neck area.
00:19:28.67\00:19:32.11
We gonna tip our
head to the side.
00:19:32.14\00:19:34.21
tip way over. Now
let's go the other direction
00:19:34.24\00:19:38.91
and tip all the way
over and back the other way
00:19:41.19\00:19:46.72
and tip back over
and back the other way,
00:19:49.72\00:19:55.32
One more time, tip way over
00:19:56.06\00:19:59.41
and back the other direction.
00:20:01.49\00:20:03.47
Now we gonna do is
we gonna to turn our
00:20:03.50\00:20:06.43
head to the
side, look to the left.
00:20:06.46\00:20:08.69
Now turn and look to
the right, turn back,
00:20:09.55\00:20:13.72
look to the left
and back to the right
00:20:13.75\00:20:17.35
and back to the left
and back to the right,
00:20:17.38\00:20:22.63
two more times
each way, 1 and 2, okay,
00:20:22.66\00:20:33.31
very good. Now we gonna
do a little leg exercise.
00:20:33.34\00:20:36.58
We gonna do some
squat. Well, we not gonna
00:20:36.61\00:20:38.86
go very deep because
we are designing this
00:20:38.89\00:20:41.30
for seniors I know
you can fairly deeper
00:20:41.33\00:20:43.40
we are not going to
right now and so we gonna
00:20:43.43\00:20:46.29
just cross our arms
and we just gonna go
00:20:46.32\00:20:48.65
down a little
way, push hips back,
00:20:48.68\00:20:50.90
okay, and back up,
push the hips back, back up.
00:20:50.93\00:20:55.20
We want to keep the
chest up, okay, bring
00:20:55.23\00:20:58.19
your knees apart just a
little more there Betty,
00:20:58.22\00:20:59.72
turn your toes out
slightly, okay, and squat down
00:20:59.75\00:21:02.86
much better. Oh!
That's just like a champ
00:21:02.89\00:21:05.35
now, alright.
Push the hips back.
00:21:05.38\00:21:09.33
One of our doctor, Dr.
Don Blower, he used to have a
00:21:13.35\00:21:17.32
severe knee injury
that causes, so when he
00:21:17.35\00:21:20.24
got of the car it
took him several moments
00:21:20.27\00:21:23.43
to get his knee
ready to go walking again
00:21:23.46\00:21:26.20
and now he can just
squat weigh down come back
00:21:26.23\00:21:29.01
up and he didn't touch
away until he was 71-years-old
00:21:29.04\00:21:32.17
and Hart I know
you didn't really,
00:21:32.20\00:21:33.93
well you look little
bit in your younger days
00:21:33.96\00:21:35.12
but you were right
about that same age
00:21:35.15\00:21:37.62
when started up,
weren't you? Right.
00:21:37.65\00:21:38.91
Okay, I don't want
terrible how old you are
00:21:42.37\00:21:43.78
because I can't guess now.
00:21:43.81\00:21:45.48
Hart is a retired
Dentist who used to teach
00:21:51.06\00:21:53.34
at Loma Linda
University. And he retired
00:21:53.37\00:21:59.29
after the Black
Hills and put him to work.
00:21:59.32\00:22:02.23
And they have
enjoyed it ever since.
00:22:02.26\00:22:05.79
How we doing? Good.
Yeah, you are looking great.
00:22:05.82\00:22:12.15
Then we get a few
repetitions in here.
00:22:12.18\00:22:16.07
Have you really set a
number we just gonna keep
00:22:16.10\00:22:19.96
squat and having
a fun. But at home
00:22:19.99\00:22:22.60
if you need to
stop by all means do so
00:22:22.63\00:22:25.35
make sure you
keep your chest up.
00:22:25.38\00:22:27.94
If you need to have
something to hang on to
00:22:27.97\00:22:30.04
go ahead and do so
you can hang on to a door
00:22:30.07\00:22:33.97
you can hang on to a
counter you can hang on to
00:22:34.00\00:22:36.39
your spouse or chair
whatever it is your need
00:22:36.42\00:22:39.94
that will help you
go up and down, okay,
00:22:39.97\00:22:43.49
very good. Keep your
knees over your feet.
00:22:44.67\00:22:49.77
This is a very
important exercise because we
00:22:49.80\00:22:53.06
don't want to loose
the ability to squat down
00:22:53.09\00:22:55.00
and stand back up
thus people get older.
00:22:55.03\00:22:59.61
Often times they can't
sit in a chair anymore.
00:22:59.64\00:23:02.02
They after fall down
into a chair they need to
00:23:02.05\00:23:05.05
have side handles
just to get back up again.
00:23:05.08\00:23:07.93
We are doing
great. Okay, we gonna do
00:23:07.96\00:23:14.28
that 10 more of them, and
2 and 3, starting to feel it
00:23:14.31\00:23:21.09
Betty. No. Okay
00:23:21.12\00:23:23.52
and one more time,
very good, alright.
00:23:31.69\00:23:34.59
Now for some of you as
you get older you might
00:23:34.62\00:23:37.50
have some arthritis in
your knees and so we didn't do
00:23:37.53\00:23:40.58
the whole on that one
because when you do the
00:23:40.61\00:23:42.93
hold you will feel lot
of grinding specially of
00:23:42.96\00:23:45.35
the osteoarthritis,
but doing a rang of motion
00:23:45.38\00:23:48.03
we can use it get
through fairly cleanly.
00:23:48.06\00:23:49.79
Okay, so now we gonna
do some abdominal exercise
00:23:50.93\00:23:53.66
so let's put the
hands behind the back
00:23:53.69\00:23:55.80
and let's just
crunch our abdominal over
00:23:55.83\00:23:58.13
and come back up,
crunch over and up,
00:23:58.16\00:24:02.75
blowout and up,
blowout and up, blowout and up,
00:24:02.78\00:24:10.78
blowout and up,
blowout and up, blowout and up,
00:24:10.81\00:24:18.54
and out and up and out
and hold it. Now we gonna do
00:24:18.57\00:24:24.63
is we gonna
blowout and we gonna do the
00:24:24.66\00:24:26.15
same action and now we
gonna bend over the waist
00:24:26.18\00:24:28.47
and come back up again
so blowout, bend over up,
00:24:28.50\00:24:32.71
lay back, blowout,
bend over, up and back,
00:24:32.74\00:24:38.27
blowout and over and
up and back, blowout,
00:24:38.30\00:24:43.87
over, up and back,
blowing out and over, up
00:24:43.90\00:24:50.17
and back and out and
over and up and back, out,
00:24:50.20\00:24:56.65
over, up, back,
blowout, over, up, five more,
00:24:56.68\00:25:03.81
blowout, over, up,
there is 1, blowout, over, up
00:25:03.84\00:25:10.95
and 2, blowout,
over, up, and 3, blowout,
00:25:10.98\00:25:17.37
over, up, one more, blowout,
over, up and back, alright.
00:25:17.40\00:25:25.09
Now I want you to
just to take gentle turn
00:25:25.12\00:25:27.98
and look, and
let's turn the other way,
00:25:28.01\00:25:33.98
turn and back the
other way and turn,
00:25:34.01\00:25:44.86
turn the trunk, feel it stretch,
00:25:44.89\00:25:47.54
back to other way
again, turn, back,
00:25:47.57\00:25:54.97
and two more
time each way and turn
00:25:58.79\00:26:03.83
and one more time,
turn and turn, alright.
00:26:03.86\00:26:14.52
Thanks a lot folks we've done.
00:26:14.55\00:26:17.00
There are people out
there who are setting new
00:26:21.52\00:26:24.16
standards for senior
citizens we want to start
00:26:24.19\00:26:27.12
well it's certain
age we need to stop doing
00:26:27.15\00:26:28.89
things then we have
people like Jacqueline
00:26:28.92\00:26:31.39
who one his 90th
birthday took air tanks
00:26:31.42\00:26:34.16
and swam 26 miles
under water that's incredible
00:26:34.19\00:26:37.45
in fact, Rick Reilly
from Sports Illustrated,
00:26:37.48\00:26:39.80
wrote it up and said
if I lived to be 90 I
00:26:39.83\00:26:42.12
need air tanks too, but
not for swimming. He has
00:26:42.15\00:26:45.27
showing that people
can stay very fit long
00:26:45.30\00:26:47.88
beyond what we
thought was possible.
00:26:47.91\00:26:49.70
And I know even
people like Hart and Betty,
00:26:49.73\00:26:51.46
who have done far
more than they thought
00:26:51.49\00:26:53.31
they could before
just by getting into our
00:26:53.34\00:26:55.49
regular exercise
program. So, if you are senior
00:26:55.52\00:26:58.17
citizen and you are
having troubling doing
00:26:58.20\00:27:00.04
some of the things you
really like to do there is
00:27:00.07\00:27:02.56
hope for you just get
into a good training routine,
00:27:02.59\00:27:04.74
but always remember to
do it for the right reason.
00:27:04.77\00:27:07.65
We are not trying to
compete with anybody or
00:27:07.68\00:27:09.73
even ourselves from
back on our younger days.
00:27:09.76\00:27:11.82
For what we're
trying to do is do the
00:27:11.85\00:27:13.61
best we can to
glorify God with our body
00:27:13.64\00:27:16.12
because we know as
we can continue moving
00:27:16.15\00:27:18.10
forward and
servicing into our fullest
00:27:18.13\00:27:20.41
that God will bless
our affords and so we
00:27:20.44\00:27:23.57
always want to
remember to do all our training
00:27:23.60\00:27:25.50
for the right reason.
We don't want to do it
00:27:25.53\00:27:27.34
to boost anybody
or troop somebody how
00:27:27.37\00:27:29.99
good we are compare to them.
00:27:30.02\00:27:31.86
We wanna do it all
to the glory of God
00:27:31.89\00:27:33.72
because we are
brought with the price.
00:27:33.75\00:27:35.46
We are not our own.
We are brought with the
00:27:35.49\00:27:37.36
precious blood of
Jesus. So, ever we work out
00:27:37.39\00:27:39.66
we always like
claim that promise
00:27:39.69\00:27:41.58
of Philippians 4:13,
which states I can do
00:27:41.61\00:27:45.03
all things through
Christ, who strengthens me.
00:27:45.06\00:27:48.07
God bless you.
Thank you for joining us.
00:27:48.10\00:27:50.19
We look forward
to see you next time
00:27:50.22\00:27:51.65
on Body and Spirit.
00:27:51.68\00:27:52.65