The following program
is designed to demonstrate
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simple workouts that you can
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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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Asthma is a condition
that affects many people
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and if you have it.
It can be very scary.
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We gonna talk about
what you can do for it
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next on Body and Spirit.
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Hello, this is Dick
Nunez, Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body and Spirit.
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If you've ever had a
condition such as asthma
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and all of a
sudden it's hard for you
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to even get a breath,
it's no laughing matter,
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and we know that
there lot of things
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that can't be done for
it, but there are something
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that it can be done for it.
Unfortunately it's something
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you might have to battle
for the rest of your life.
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But at least in
keeping under control it can be
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manageable and
exercise can help.
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We gonna talk more about
as we get into our program
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and we are ready
begin. Helping me out will be
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Kyle and Leif. Kyle lives
out there at the Black Hills,
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while Leif is a student
at Tamarack Springs Academy
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in Polebridge, Montana.
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So, we gonna start by
warming up and we gonna do
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so by just bringing
the arms up and around
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and we gonna focus
on expanding the ribcage
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as much as we can on
a work on getting a good
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big breath of air each
time. Breath into the nose,
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come up and around,
breath out through the mouth,
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into the nose,
breathing out to the mouth
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and up and around, breathing,
big breath and blow out,
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and up and
around and up and around
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and up and around, very good.
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Now we gonna get to our
exercise. We gonna start
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by putting our hands
together and we just gonna
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push from one side to
the other, push it cross,
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push it cross and the
cross and by doing this we are
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working in the chest
area, which is a major muscle
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group of the upper
body. Press the hands strong,
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bring it to the
cross; bring it to the cross.
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as you do that you should
feel your pectoralis major
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contract because to
work the chest you have to
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horizontally add up
the humerus, which is the
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upper arm bone and
that we are doing as we give
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ourselves some
resistance, and so we gonna go
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10 more each way,
Kyle help to count in case
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I get distracted
on something else.
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And push it cross, push
it cross, push it cross,
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alright looks good,
keep the arm right up there
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perpendicular to
the floor, excuse me,
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I may pearl out
to the floor, okay.
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Well, I've been corrected
by our student over here.
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I could hear them, oh,
wait a minute. Okay, and relax.
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Hands behind the head
and bring the elbows back
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and stretch back and
give yourselves a hug,
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pull it apart, pull
your shoulder blades
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as far apart you
can and now bring
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the hands back up
over the head again.
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Elbows way back and now
give yourselves a hug again.
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Pull your shoulder blade apart.
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Okay, let's reach
up about the side.
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We gonna pull back
like this and push back up,
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pull down and back
up, pull down and up.
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You guys keep
going for 30 of them.
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Once you focus on
bringing your elbows back
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as far as you can as you
pull down bring them way back,
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reach up, way down, reach
up, down and up, very good,
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squeeze it each time,
okay, reach it out in the way
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from a little
more Kyle as you go up.
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Push it out, squeeze
down and out, very good.
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Smile guys you have
a good time, come on.
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Alright, squeeze down and
out, squeeze down and out.
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The crew what's called
sports-induced or exercise
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induced asthma and
that can be very difficult
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for young athletes to
handle but there are lot of
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athletes out there even
in the professional ranks
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who have learned to
cope with their asthma
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and keep going. And
basically we are talking about
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is a constriction
of the bronchial tubes,
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which make it very difficult
for somebody to breath.
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What we will talk
about really is an autoimmune
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type disorder for the
immune system is reacting
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to some type of
irritant to the bronchial tubes.
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How many we are at?
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I think we are on 20.
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Okay, got 8 more
repetitions to go. Pull it down
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so if you are, battles
asthma, you know about the
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inhalers to open up
those bronchial tubes
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and you can have,
you have to pace yourself
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if you fair yourself
starting to have some problems
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make sure you stop and
relax and certainly talk to your
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physician about getting
into an exercise program.
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So, certainly wouldn't
want to create any problems,
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again exercise has
been found to be helpful
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for people as well. As
you get more and more fit
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you actually find -
do more without having an
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asthma attack as
you get healthier.
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Okay, now we gonna bend
over the waist and reach out
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and pull back, squeeze
together and then reach out,
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pull way back, and
reach way out, pull back,
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reach way out,
pull back and out.
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Another great thing
about exercise for people
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who have asthma is releases
endorphins into our system.
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Endorphins are the
chemical substance in our body
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that similar to
morphine. It give us
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new feeling of euphoria.
New mothers who have born
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a child seems like a very
painful experience, but yet
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they have a great joy
in their pace when the baby
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is put under
abdomen for the first time
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this is
endorphins are kicking in.
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When people get into the
exercise even though they
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may be uncomfortable
while they are doing it.
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When they finish they
have this feeling of well being
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and basically fourth type stay.
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Have you talked to
many people who recovered
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from drug addiction?
And said, they use exercise
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as way of doing it
because they got hooked
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on endorphins
instead of chemicals
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that we are
putting into their body.
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Okay, let's go 5 more times,
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and there is 2 and 3 and 4,
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one more time and 5, very good.
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Let's stretch out.
Putting arm up over the head
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and pull, stretch along
the tissimus area there.
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Don't pull too
hard. Just give yourself
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a nice steady
stretch. You want to hold that
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about 10 to 15 seconds.
Alright, and now we are ready
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to switch over the other side.
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Okay, and pull, very good.
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Alright, you're
feeling alright, okay, good.
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Alright, go ahead and relax.
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Let's do some
shoulder work. Hands up here.
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We gonna start by alternating
push your left arm up,
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down, now your right,
now your left, now your right
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and left and right and left
and right and left and right,
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now push out to the
side and back in, push out,
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back in, push out and
in and out and in and out
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and in and out and in
and out and in and out,
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now back up and
up and left and right
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and left and right
and left and right,
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now back out to the side,
back in and out and back in
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and out and right
and left and right
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and left and
right and left and right
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and left and right,
way out, now up again
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left and right and left
and right, way up, and left,
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push up and push up,
2 more times each side,
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there is 1 and 2,
very good, alright.
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We gonna do now is roll
our shoulders up and around,
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way up and way back,
way up, way back, way up,
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this is gonna work trapezius
muscles up around the neck.
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Trapezius actually goes
from the base of the skull
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all the way down to
your XII thoracic vertebrae
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and forms like a big
diamond right in the middle
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of your back, and up and
around, and up and around,
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and up and around,
feel those muscles working
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along your scapula,
which is also known as your
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shoulder blades and up
and around, and up and around.
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Now up the other way,
shrug up and around and up,
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okay, keep going guys.
Keep the arms fairly straight,
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feel those muscles
work, very good, very good.
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Now if you want to use
dumbbell while you do this
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you can do that,
good, 5 more times,
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way up, way up, way up,
and up one more time, and up.
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Now, let's just go
straight up and rack down,
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straight up and down.
We gonna do 20 of them,
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and 4 and 5, 6, 7,
very good, keep going,
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8, 9, ten more, up and
up and up and up and up,
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five more times and up
and up and up, two more,
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up and up, very good, alright.
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Let's stretch that
area. Bring your arm across,
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put your hand behind and
pull, alright, 5 more seconds
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and now let's go
the other direction.
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As certainly asthma
will vary in intensity
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and so if you have
severe asthma I know that
00:11:29.45\00:11:31.86
something is going to
very, very difficult but again
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as you eat healthy
and if you practice
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a proper lifestyle it
certainly has been found
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to be beneficial to help relieve
00:11:40.27\00:11:42.45
the symptoms of asthma.
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Alright, way for
some bicep exercise now.
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We gonna start by
reaching out. We gonna flex up,
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reach out and you can use
dumbbells for this exercise
00:11:52.13\00:11:55.76
if you want focus on your
biceps, flex in, reach out,
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flex in, reach out,
flex in, reach out, flex in,
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reach out. Now we
gonna alternative,,
00:12:06.24\00:12:08.66
go left and right,
and left and right,,
00:12:08.88\00:12:14.20
and left and
right, and left and right,
00:12:14.43\00:12:20.45
and left and right. Now we
gonna do both arms together,
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squeeze arms, flex
the arms, flex the arms,
00:12:25.25\00:12:30.48
keep the pumps up,
turn the little fingers out
00:12:30.72\00:12:35.20
if you can where you
bring it right up into you like
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you wanna touch your
chin with your little fingers,
00:12:38.04\00:12:40.55
okay. Now one arm at
the time again and right
00:12:40.79\00:12:45.94
and left and
right and left and right
00:12:46.14\00:12:51.88
and left and
right and left and right
00:12:52.14\00:12:58.24
and left and right, now
both arms together, flex, flex,
00:12:58.47\00:13:04.46
we gonna do 20 of them.
There is 3 and 4, squeeze up,
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keep smiling, keep breathing,
although since you need
00:13:10.10\00:13:14.72
to do, squeeze and
down, and curl and curl,
00:13:14.92\00:13:19.73
10 more times, 1, 2,
squeeze the arms, 3, reach out
00:13:19.97\00:13:27.42
and up, reach out and
up, reach out and up, 5 more,
00:13:27.65\00:13:32.03
squeeze the biceps.
Enjoy it Kyle, enjoy it,
00:13:32.25\00:13:36.87
come on, up and up and relax,
00:13:37.08\00:13:42.83
very good. You
feel that. Oh! Yeah.
00:13:43.06\00:13:45.24
You are pumped up now,
oh! Very good, very good.
00:13:45.45\00:13:47.89
Okay, will you  want
to beat doctor Garner
00:13:48.14\00:13:51.38
in the push up contest. Yeah.
00:13:51.58\00:13:53.94
Alright, How many you do? 45.
00:13:54.19\00:13:56.75
45, that's good. 45
push ups I'll  remember that
00:13:56.98\00:14:00.34
for another
show. Okay, elbows up.
00:14:00.56\00:14:02.82
Now we gonna push out,
bring it up, press it out
00:14:03.05\00:14:07.08
and up, press it out and up.
00:14:07.30\00:14:10.40
We work in the triceps
now, the opposite muscles
00:14:10.66\00:14:13.52
of the biceps. These are
the muscles that give your
00:14:13.75\00:14:16.94
elbows stability and now
we gonna do one arm at a time
00:14:17.15\00:14:20.79
left and right and left
and right and left and right
00:14:21.03\00:14:29.31
and left and right,
two more times each side,
00:14:29.54\00:14:33.57
and out and out,
now both together again.
00:14:33.84\00:14:39.10
Press and press and press
and press and press it out,
00:14:39.32\00:14:47.60
press it out, press
it out, one arm at a time
00:14:47.82\00:14:51.53
left and right and left
and right and left and right
00:14:51.82\00:14:59.76
and left and right
and press out, press out
00:15:00.01\00:15:05.84
and left and
right, both arms together,
00:15:06.07\00:15:09.51
press and press and
press and press, push it,
00:15:09.77\00:15:16.28
make your triceps work,
press it out, press it out,
00:15:16.50\00:15:20.99
press it out, 10 more
times, 1, 2, flex each time,
00:15:21.22\00:15:29.17
flex and flex and
6 and 7 and 8 and 9,
00:15:29.43\00:15:38.11
last one, 10 very good.
00:15:38.37\00:15:40.58
Okay. We gonna
start some leg work now.
00:15:40.82\00:15:44.47
Step out to the side,
stretch the inside the thigh,
00:15:44.70\00:15:49.24
put the
pressure on the left leg.
00:15:49.46\00:15:50.92
Well, we gonna
do is we gonna shift
00:15:51.15\00:15:52.76
over the other side.
Now we putting the pressure
00:15:53.01\00:15:56.61
on the right leg by stretching
00:15:56.81\00:15:58.24
inside of the left thigh.
Now we are going back over
00:15:58.45\00:16:01.26
and back over, and shift,
stretch and shift, stretch
00:16:01.48\00:16:11.30
back to left,
stretch to the right,
00:16:11.55\00:16:15.30
stretch to the
left, stretch to the right
00:16:15.53\00:16:21.02
and stretch to the left,
stretch to the right, stretch,
00:16:21.24\00:16:27.95
very good, keep
going just stretch it
00:16:28.18\00:16:29.99
and back and
back, 5 more each way,
00:16:30.26\00:16:37.63
there is 1 and 2 and 3
and 4, and on the last one.
00:16:39.64\00:16:52.52
We gonna hold that
position, hold it, hold it
00:16:52.77\00:16:56.24
feel the stretch on the
inside, hold it, hold it,
00:16:56.54\00:17:03.10
hold it, now go the other way.
00:17:03.33\00:17:05.29
We gonna hold it over
there, hold, stretch the inside
00:17:05.51\00:17:09.79
of the left thigh, should
feel it in the right thigh
00:17:10.03\00:17:13.30
as you holding
yourselves which is the big
00:17:13.55\00:17:15.24
stabilization, hang
on, five more seconds,
00:17:15.48\00:17:18.40
4, 3, 2, 1, now relax.
00:17:18.66\00:17:24.02
Okay, Now we
gonna do some squat.
00:17:25.31\00:17:28.12
We gonna do slowly,
slowly that's the key.
00:17:28.40\00:17:33.20
We gonna cross our
arms 10 seconds down
00:17:33.43\00:17:36.06
and 10 seconds up.
You guys would love it,
00:17:36.29\00:17:38.77
and for those at home
especially asthma again
00:17:39.05\00:17:42.26
pay attention to how
you feel you need to stop,
00:17:42.48\00:17:45.01
go ahead. But this way
we get a good leg work out
00:17:45.24\00:17:48.29
without having do
a lot of repetitions.
00:17:48.53\00:17:50.66
Cross your arms across
your chest and down slow,
00:17:50.88\00:17:54.15
1, 2, 3, 4, 5,
push the hips back,
00:17:54.35\00:18:00.77
7, 8, 9, 10, up slow,
00:18:01.00\00:18:05.13
1, 2, great form guys, 3, 4, 5,
00:18:05.38\00:18:10.41
remember you want to
keep the knees over the feet
00:18:10.66\00:18:13.04
first move is
pushing your back side out,
00:18:13.27\00:18:17.51
okay, back down, 1, 2, 3, 4, 5,
00:18:17.73\00:18:23.55
push the hips back Kyle,
7, that's better, 8, 9, 10,
00:18:23.80\00:18:30.65
up slow, 1, 2, 3,
4, Oh! Yes, 6, 7, 8, 9,
00:18:30.87\00:18:41.19
and back down,
don't go too high Kyle.
00:18:41.43\00:18:44.07
You want to rest, you
want to keep enjoying those,
00:18:44.28\00:18:46.30
3, 4, 5, have a fun
yet, 6, 7, 8, 9, down,
00:18:46.51\00:18:54.69
down, down, up slow, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:18:54.93\00:19:07.98
back down, 1, 2, nice
and slow, pushing hip back,
00:19:08.20\00:19:12.65
5, 6, 7, 8, 9, 10,
up slow, 1, 2, 3, 4,
00:19:12.88\00:19:25.19
your legs are
start to shake, 8, 9 ,10,
00:19:25.44\00:19:30.11
back down slow one, 2,
3, 4, 5, 6, 7, 8, 9, 10,
00:19:30.33\00:19:42.92
up, 2, 3, 4, 5, 6, 7,
8, we gonna go for 2 more,
00:19:43.21\00:19:53.74
down, 2, 3, 4,
push your hips back,
00:19:53.99\00:20:00.06
6, 7, chest up, 8, 9,
down, down, down, down,
00:20:00.31\00:20:07.33
up slow, 1, 2, 3, 4, 5,
6, 7, 8, 9, one more time,
00:20:07.56\00:20:21.22
down, push the hips
back, 3, 4, 5, 6, 7, 8, 9, 10,
00:20:21.46\00:20:34.28
and up, 1, 2, 3, 4,
5, 6, 7, 8, 9, relax.
00:20:34.50\00:20:47.60
Alright. Well, good,
Okay, now we need to stretch
00:20:47.84\00:20:52.09
those muscles up. Put
your left hand on my shoulder
00:20:52.30\00:20:55.53
you get go and
switch your hands,
00:20:55.75\00:20:58.02
okay, you get to hold that leg.
00:20:58.24\00:20:59.61
You go ahead and
get hold of your right,
00:20:59.85\00:21:01.35
okay, stretch back.
Now if you can't get a hold
00:21:01.59\00:21:04.75
of your ankle
that's okay, that Kyle
00:21:04.97\00:21:07.64
just go ahead and
hold the pant leg.
00:21:07.85\00:21:09.19
Okay. That's all the
further you can get that's okay.
00:21:09.47\00:21:11.92
Keep working on it
you will get more flexible
00:21:12.17\00:21:14.56
as you do it. We see
this happen all the time
00:21:14.77\00:21:16.61
at our Wellness Center.
People can't get to their ankle
00:21:16.82\00:21:19.10
at first so they just go
their pant leg and then comes
00:21:19.31\00:21:21.91
the inevitable day
they get hold that ankle
00:21:22.12\00:21:24.15
and they are like
"Yes I got it", alright,
00:21:24.38\00:21:27.50
switch sides, go
and put your other hand
00:21:27.74\00:21:30.12
on my shoulder and
switch, which leg you are
00:21:30.33\00:21:32.10
grabbing, there we go.
Very good. Steady pull.
00:21:32.32\00:21:37.89
This might be a little
bit uncomfortable stretch.
00:21:38.13\00:21:41.31
Do not take it to
a great pain range.
00:21:41.54\00:21:43.71
You just want to feel
the quadriceps muscles
00:21:43.97\00:21:46.05
stretching and it shift
they really good after doing
00:21:46.24\00:21:48.31
all those squat.
Okay, go ahead and relax.
00:21:48.51\00:21:54.30
And now we gonna go ahead
and stretch our hamstrings
00:21:54.55\00:21:57.00
and to do that
we gonna step out,
00:21:57.28\00:21:59.36
step out your left leg, okay,
00:21:59.65\00:22:01.99
give upon your left
heel, bend your right leg,
00:22:02.22\00:22:04.76
lean forward into your
left leg, keep your chest up.
00:22:05.01\00:22:08.19
We want to go and
grab your leg you can.
00:22:08.43\00:22:10.80
Hold it so you feel
that stretch in the back
00:22:13.20\00:22:16.70
of your leg, up
around the gluteal area,
00:22:16.91\00:22:19.48
which is your barrier.
00:22:19.70\00:22:21.95
Alright, let's switch
and go the other way now.
00:22:26.13\00:22:28.89
Stretch back, bend the back leg.
00:22:31.51\00:22:35.68
The front leg is
straight. The toe is up.
00:22:35.96\00:22:38.77
You are on the
heel. The chest is up.
00:22:39.01\00:22:40.46
You are leaning forward
into it, very good fellows
00:22:40.68\00:22:44.33
you look great, good job.
00:22:44.55\00:22:46.87
Holding it for 5
more seconds, okay.
00:22:48.81\00:22:54.83
Now let's do some calf
raises. Come to the back here.
00:22:55.10\00:22:57.94
Put your hand on my
shoulder or act as stability
00:22:58.18\00:23:01.88
for you. Go away
down and way up, way down,
00:23:02.09\00:23:07.12
way up, way down and way up,
00:23:07.37\00:23:12.53
way down, way up,
very good, keep going.
00:23:15.65\00:23:18.22
And now we gonna to speed it up.
00:23:22.07\00:23:23.97
Hold that to the top,
okay, ready, down and up,
00:23:24.18\00:23:27.34
down and up, down
and up, down and 4, down,
00:23:27.56\00:23:31.19
5, down, 6, down, 7,
down, 8, down, 9, down
00:23:31.40\00:23:36.81
slow and way up and
down and way up and down,
00:23:37.05\00:23:45.16
keep going if
you wondering at home
00:23:45.43\00:23:46.93
what to do to speed
it up. What to do Kyle?
00:23:47.17\00:23:51.13
Hurts more. That's
right, it hurts more
00:23:51.37\00:23:56.22
Simple as that just changes
the speed, give the muscle
00:23:56.48\00:24:01.17
something else to think about,
00:24:01.39\00:24:02.52
okay, let's go 10 more,
fast go up and down, up,
00:24:02.77\00:24:08.04
2, up, 3, up, 4,
up, 5, up, 6, up, 7, up,
00:24:08.28\00:24:15.45
8, up, 9, up 10, stretch,
stretch down, stretch down,
00:24:15.68\00:24:20.61
stretch down, down,
down, down, just hold it there.
00:24:20.83\00:24:23.18
Now way up high
and way down and way up
00:24:24.60\00:24:30.56
and way down and up and down,
00:24:30.80\00:24:37.97
we gonna go 3 more way
up and down and up and down,
00:24:38.23\00:24:45.29
last one, up
and down, very good.
00:24:45.50\00:24:49.43
Now let's the calf,
put your right foot back.
00:24:49.64\00:24:53.77
We gonna press the
toe or press at the floor
00:24:54.01\00:24:57.09
and lean forward over
your left leg. Keep feel it
00:24:57.32\00:25:02.83
stretch in the calf
area. Nice feeling that.
00:25:03.05\00:25:06.65
Yup! Alright, chest is
up, good posture, looks good
00:25:06.91\00:25:11.96
and hold on for about
5 more seconds and now
00:25:12.17\00:25:17.91
let's switch over. We are
down to the cool-down time
00:25:18.14\00:25:21.40
of the work out. Press the
heel down on the left foot,
00:25:21.61\00:25:24.79
Lean into the right
side, keep your chest up
00:25:27.17\00:25:29.60
and we gonna hold
that stretch for about
00:25:29.84\00:25:31.94
10 to 15 seconds. Keep
breathing, keep smiling,
00:25:32.14\00:25:39.19
there we go, five more
seconds, 4, 3, 2, 1, relax.
00:25:39.41\00:25:49.01
Okay, let's finish
up some trunk turns.
00:25:49.24\00:25:52.36
Just go ahead and
rotate, stretch your trunk
00:25:52.59\00:25:56.25
and now let's go the
other direction, way over,
00:25:56.48\00:26:02.23
good, guy you can
really do a rotation there.
00:26:02.46\00:26:07.12
I am impressed. Turn and turn.
00:26:07.35\00:26:14.35
We had one woman
into our Wellness program
00:26:14.61\00:26:16.86
she could actually
turn all the way around
00:26:17.09\00:26:18.80
and put her chest
facing opposite direction.
00:26:19.04\00:26:21.96
She was giving
lessons to owls up in Alaska.
00:26:22.20\00:26:25.48
Okay, turn. She
was giving lesson
00:26:25.72\00:26:29.24
but she could actually do
that she could turn that much
00:26:29.46\00:26:31.32
and turn and turn
and turn and we gonna do
00:26:33.47\00:26:46.76
one more time,
and turn and turn,
00:26:46.99\00:26:53.68
great job fellows.
You are done, okay.
00:26:54.86\00:26:59.07
If you battle with any
immune disorders like asthma
00:27:02.66\00:27:05.95
make sure you get lot
of water, eat healthy,
00:27:06.65\00:27:08.69
get some regular
exercise, get lot of  sunshine,
00:27:08.93\00:27:11.51
keep good rest because
it's so vital for boosting
00:27:11.73\00:27:13.97
immune system and spent a
lot of time with your maker.
00:27:14.22\00:27:17.48
When you spent time with
God that helps relax our body,
00:27:17.72\00:27:20.70
make just feel good
when you spent time and
00:27:20.91\00:27:23.13
praise and worship. It
will releases endorphins.
00:27:23.37\00:27:25.55
It gives us
feeling of well being.
00:27:25.77\00:27:27.01
Scientific research shows
at those who have a regular
00:27:27.25\00:27:30.02
pro-life are much healthier.
00:27:30.23\00:27:31.91
You know that for a
fact so when ever you do
00:27:32.13\00:27:35.09
whatever makes sure you
do it for the right reason
00:27:35.28\00:27:37.61
do it all to glorify
God in order to do and
00:27:37.82\00:27:40.82
He will be sure to
help you through claim
00:27:41.06\00:27:43.41
a promises of
Philippians 4:13, which states,
00:27:43.63\00:27:45.91
I can do all
things through Christ,
00:27:46.11\00:27:47.56
which strengthens me. God bless.
00:27:47.76\00:27:49.53
We look forward see you
next time on Body and Spirit.
00:27:49.78\00:27:52.50