The following program
is designed to demonstrate
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simple workouts that you can use
00:00:04.47\00:00:05.79
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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Osteoporosis is one
of the most misunderstood
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diseases out there today.
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Find out the facts
next on Body and Spirit.
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Hello, I'm Dick Nunez,
Wellness Director of the Black
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Hills Health and
Education Center.
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Welcome to Body and Spirit.
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Many years ago,
the American Journal
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of Clinical Nutrition
stated that calcium related
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diseases cause from a
lack of calcium consumption
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was not known to the
current humans at all.
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Its not that there isn't
calcium related diseases,
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it is just that
they are not related
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to lack of calcium consumption.
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We eat plenty of
calcium especially compared
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to the rest of world,
so there are other problems
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that cause osteoporosis.
We are gonna explore those
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as we go through our
workout program today.
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We are ready to begin
helping me out will be one
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of my partners from
the Black Hills Health
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and Education Center
and that's Betty Garner,
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we form two-thirds of
the administrative committee
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out there. So lets go
and have your seat Betty,
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we are gonna start our workout.
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We are assuming that
many people who battle
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osteoporosis aren't
able to move as well as some
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of the people
that come on the show.
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So, we are going to
modify our workout by sitting
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in a chair, but if you
think that it means easy
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workout well you are
wrong. But also we get lot of
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feedback for Body
and Spirit from people
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who thank us for having
workouts in chairs in fact
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I think were the
only exercise program
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that's out there on
television that actually
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has programs, where
people are sitting in the chair
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to help get through a workout,
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so we're gonna do that
right now and we are gonna start
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out by just
loosening up little bit Betty.
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We are gonna come up and around,
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and we are gonna
come up and around,
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and up and around.
We'll try not to hold hands
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while we are doing
this. And up and around,
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and up and around, and
up and around especially
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since husband
Art is watching this.
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Now let's go the other
direction and up and around,
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and up and
around, and up and around,
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and up and around, now
if you can't get all this
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range of motion then that's okay
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just do the best you
can. And so now we're gonna
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go into some chest
exercises, we're gonna hold
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the hands up, we're gonna
bring it down as if we are
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pressing up a weight and
bright it down and press,
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now if you want to use
weights during this exercise
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that's okay because
osteoporosis needs weight
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bearing exercise when
you put pressure on the bones
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you are causing them
to have tension to them
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and that causes them to
want to draw in the minerals
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around them namely calcium.
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So, we talk little bit
about the fact that there are
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other causes that relate
to osteoporosis and one of
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the big ones is lack of
weight bearing exercise.
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Okay, now let's press
out. In fact, it's one of the
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main reasons why Betty
sitting next to me decided
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to get into
exercise and weight training
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because she
wants to avoid problems
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with osteoporosis
isn't that right Betty?
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Yes. Okay, so she is
pumping weights and has gotten
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a whole lot stronger. In
fact Betty can do 65 pounds
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on the bench press
for almost 20 repetitions.
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She is right there and
that's really a very strong
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improvement from
where she first began.
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Keep pushing out and push
out we're gonna do 10 more
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times 1 and 2 and 3 and
press, you should be feeling
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in your chest push, and
push, and push, and push,
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two more times press it
out, and press, and bring
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the hands up over the head
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and don't fall
asleep, but stretch back.
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And now what you're gonna
do is give yourself a hug,
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pull your shoulder
blades apart, very good.
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Now we're gonna repeat
the process, hands back
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over the head again,
push the elbows back,
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and now let's give
our self another hug.
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Alright just in case
you haven't got a hug
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yet today this will count
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Alright now we're gonna
do is we're gonna reach up
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again this time we're
gonna pull down and reach up
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and pull down and up,
squeeze the shoulders blades
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together as you do it,
pull down, and pull down,
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and pull down, and pull
it down, and pull, and pull,
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five more times, and
pull, and pull, and pull,
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and there is four, one
more time and five alright.
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Now we are gonna
reach out with our left hand
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and we're gonna put our
right hand on top of that
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and we're gonna push
down, we're gonna lift back up
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and push down, and come
back up, this is working
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the upper back muscles
again and also we're gonna
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be working the
shoulders as we do this.
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The main cause of osteoporosis
out there is the high
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protein consumption
we have as a society.
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The World Health
Organization recommends
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29 to 37 grams of protein
a day, but we as a society
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take 100 to 145 grams of
protein a day and that's what
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causing our
problems. Okay we want 10 more
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there Betty, I'm
gonna have to help you,
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have you help me count
little bit here because
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I'm gonna be talking a
little bit I have a feeling
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five more times,
three more and last one,
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okay now we are gonna
switch the right hand is out,
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left hand is on
top, then go down and up,
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we're gonna do 20 those
Betty, you count for me.
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As you take high protein it
creates a very acidic blood.
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The body wants to
make it more alkaline,
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so calls alkaline
phosphate from the bones along
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with that comes calcium to
try and bring the pH values
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back to normal. Also
remember the calcium is a metal
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and acid etches metal
and then you have the fact of
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waste byproduct
cause from too much protein
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consumption and that
causes you to lose excess
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cellular fluid as you
try and eliminate the toxins
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and in that excess
cellular fluid is calcium.
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How many we got there
Betty. Okay, we can close there
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and one more time,
very good, alright.
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Let's put the arm
over the head and stretch,
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hold steady,
don't pull too hard,
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but give yourself a nice
stretch where you feel along
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the side and we're gonna
hold that five more seconds.
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Okay, now switch make
sure you breath while you do it
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in through the nose,
out through the mouth,
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hold for few more
seconds and relax.
00:08:09.36\00:08:15.24
Okay, now we're gonna
bring the hands up to the
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shoulders, we're gonna
push up and come back down,
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and push up and
down, and push up and down,
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push and down. So often
people think well my problem
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is I need to drink more
milk, we have studies that shown
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that for every eight ounce
glass of milk that you drink
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you actually lose 30
milligrams of calcium
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because of the high
protein content in milk.
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So we're actually
hurting ourselves by doing so
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knowing that, but there
are many people out there
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that have lactose
intolerance and its causing
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a wide variety of
other problems, but if we get
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the diet under control
in fact they have found
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through studies that
those who have a lower protein
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diet don't have to
eat all that much calcium
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and they have to
stimulate it better
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and if they eat
a lot of calcium,
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which blocks the
vitamin D from becoming
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supercharge D, which
also is a aspect of helping
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calcium in simulation.
Okay, let's keep pressing our
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imaginary weights up. Now
if you want to use weights
00:09:19.48\00:09:22.08
you can, right down to
the shoulder and push it
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right back up again, and
push way up, and push way up,
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and way up, and press,
and press, ten more times,
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there is 1 and 2 and 3
and 4, there is 5 and 6 and 7,
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three more times and
press, and press, and press.
00:09:52.17\00:09:57.82
Now what we're gonna do
is, we're gonna bend forward
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Betty and I will gonna
raise up to the side this way.
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Okay bend over
little more if you can,
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okay let's flap
our wings alright.
00:10:05.37\00:10:08.06
Prepare for our
heavenly wings, hope we won't
00:10:10.40\00:10:13.98
have to flap our wings
to get around, bend over
00:10:14.19\00:10:18.56
just a little bit more,
there you go, very good.
00:10:18.78\00:10:22.99
The next thing that causes
osteoporosis is a consumption
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of coffee and alcohol
because both those things
00:10:29.45\00:10:33.10
are irritants to the
system and we need to get rid
00:10:33.31\00:10:36.18
of them so they actually
cause a diuretic type effect,
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we're getting rid of more
water then we have and again
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we are loosing calcium
because we're getting rid
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of fluid and the
average person does not drink
00:10:46.79\00:10:49.65
mere enough water and if
you are not drinking water
00:10:49.85\00:10:52.39
and you're eating poorly
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then you're gonna have problems.
00:10:53.86\00:10:55.54
You don't drink all
those things do you Betty?
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No. Alright that's
good, but don't start
00:10:59.68\00:11:01.92
and we're gonna do 10 more times
00:11:05.39\00:11:07.12
1 and 2 and 3 and 4, 5
and 6 and 7, 8 two more times,
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up and up,
feels good doesn't it?
00:11:20.75\00:11:24.79
Yes. Okay, now we're
gonna bring one arm across
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and stretch the
shoulder very good.
00:11:27.69\00:11:30.31
And the other thing
that causes osteoporosis
00:11:30.52\00:11:34.11
is the consumption
of pop and diet pop
00:11:34.35\00:11:37.05
because of the phosphoric acid.
00:11:37.27\00:11:39.13
Phosphoric acid does not
have a normal metabolic pathway.
00:11:40.57\00:11:43.06
Let's switch the other
side, but similar of chemical
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structure to phosphorus
which plays the seesaw battle
00:11:46.70\00:11:49.15
with calcium one goes
up propose the other one.
00:11:49.38\00:11:52.26
So the diet pop and pop
that young girls are drinking
00:11:52.52\00:11:55.83
today is gonna be leading
them to a very brittle future
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I'm afraid. Okay go
and relax so when you think
00:12:00.79\00:12:05.19
about it how many
women in our society today
00:12:05.40\00:12:07.46
first of all have high
protein diet, they drink pop
00:12:07.69\00:12:11.41
and diet pop, they
have coffee or alcohol,
00:12:11.65\00:12:13.99
and they do not do
some type of weight bearing
00:12:14.22\00:12:17.07
or resistance exercise.
Well the answer is a lot
00:12:17.28\00:12:20.03
of them and so that is
why we are seeing so much
00:12:20.25\00:12:22.62
osteoporosis now it
isn't because God made some
00:12:22.89\00:12:25.71
big mistake when women
hit the menopausal years
00:12:25.93\00:12:28.55
and now they should
turn to brittle bag of bones
00:12:28.76\00:12:30.32
because I ventured a
guess that that your great
00:12:30.54\00:12:32.40
grandmothers or
great, great grandmothers
00:12:32.60\00:12:34.35
they didn't have those problems
00:12:34.56\00:12:35.53
like we are having today.
00:12:35.68\00:12:36.65
Alright, so now we
are gonna start doing some
00:12:36.81\00:12:38.69
bicep exercise and so
we're gonna start curl our
00:12:38.92\00:12:41.13
arms up and back
down, curl up and down,
00:12:41.36\00:12:45.02
good up and down, and up
and down, and up and down,
00:12:45.24\00:12:50.04
and up and down, and up
and down, and up and down,
00:12:50.28\00:12:58.45
now bring the arms
up. Now we're gonna curl
00:12:58.66\00:13:01.12
from up here and out
and way back nice and slow
00:13:01.33\00:13:05.83
flex the arms while you
are doing, flex the arms
00:13:06.06\00:13:09.24
and flex, and flex, flex
the arms, and flex, and flex,
00:13:09.47\00:13:18.98
one more time, now back
down, and flex, and flex,
00:13:19.22\00:13:25.22
and flex, there is
five, five more times,
00:13:25.45\00:13:31.93
there is one, and
two, and three, and four,
00:13:32.15\00:13:38.39
one more time, and five.
Now put the arms back out,
00:13:38.61\00:13:41.70
and curl, and curl, and
curl, and curl, five more,
00:13:41.94\00:13:48.95
and its two, and three,
four, and five, and relax.
00:13:49.16\00:13:58.32
So many of the diets that
are out there today trying
00:13:58.55\00:14:01.31
to encourage people to
lose weight and of course
00:14:01.52\00:14:03.34
women go on lot of those
diets and that is the high
00:14:03.55\00:14:05.74
protein mentality put
out by the Atkins diet
00:14:05.94\00:14:08.47
and some of the other
low carbohydrate type diets
00:14:08.67\00:14:11.80
that are really
very bad for you.
00:14:12.00\00:14:13.78
Okay let's do the triceps
now, bring the elbows back up
00:14:14.00\00:14:16.90
like we were. Now
we are pushing out,
00:14:17.11\00:14:19.09
nice and controlled, get
your elbows up a little higher
00:14:19.30\00:14:22.33
Betty there you go,
push it out, and push nice
00:14:22.55\00:14:26.38
and slow control, contract
the triceps as you do it,
00:14:26.58\00:14:29.41
contract, contract, contract,
00:14:29.63\00:14:34.32
two more contract, last one.
00:14:34.57\00:14:37.97
Now let's go down
that was to side push down,
00:14:38.21\00:14:45.07
and push down, and push
down, and press, and press,
00:14:45.30\00:14:48.37
five more times, and
press, press three more squeeze
00:14:48.59\00:14:53.66
it out, and the last
one. Now bring it back up
00:14:53.85\00:14:57.76
and push out, we're
just changing the angle
00:14:57.95\00:15:01.60
we give a little bit of variety.
00:15:01.81\00:15:02.92
The piffle on your
shoulders little bit too,
00:15:03.16\00:15:05.52
focus on your triceps
and think about the muscles
00:15:05.74\00:15:09.96
you're working, you'll
get lot more benefit from it
00:15:10.17\00:15:12.43
if you do. We got four
more to do out there and down
00:15:12.67\00:15:16.67
to our last three, two,
one, now back down to the side
00:15:16.89\00:15:21.58
again and press down, and
press down, and press down,
00:15:21.79\00:15:26.46
there is four, and five,
and six, and seven, eight,
00:15:26.71\00:15:34.13
two more times,
nine and 10, good.
00:15:34.35\00:15:38.13
Now when we deal with
osteoporosis and you hear
00:15:38.34\00:15:41.44
about somebody breaking
a joint, what joint do we
00:15:41.64\00:15:44.53
hear about being
broken a lot Betty?
00:15:44.72\00:15:45.96
Hip. Hip oh, that's what
we think about right away,
00:15:46.19\00:15:50.10
so why don't we do
some stuff for the hip
00:15:50.36\00:15:52.44
that's sounds a good
idea, so what we're gonna do
00:15:52.67\00:15:54.42
is we're gonna push
against the outside of our knees
00:15:54.63\00:15:57.29
bring our feet together
in fact let's move little
00:15:57.53\00:16:00.65
forward on our chair and
now we're gonna push our legs
00:16:00.87\00:16:03.73
out and push them back
in and out, and in and out,
00:16:03.94\00:16:09.70
and in and out,
and in, I don't suppose
00:16:09.93\00:16:13.70
you ever did the Charleston
when you were a kid? No.
00:16:13.93\00:16:16.34
Okay, probably not
okay. I didn't either,
00:16:16.62\00:16:20.73
but then there is a
little bit before my time,
00:16:20.96\00:16:22.84
for your time too is
that you're trying to tell?
00:16:23.07\00:16:26.52
Okay you didn't say
that, but I could tell
00:16:26.72\00:16:29.79
by your expression. So
we're working the outside
00:16:29.99\00:16:36.08
of the hips
right now the abductors
00:16:36.28\00:16:38.89
and here is 19 and 20,
we're gonna do 10 more of them.
00:16:39.12\00:16:45.92
Well in case you would
have done it this would
00:16:51.12\00:16:53.20
have been a
good exercise for it.
00:16:53.23\00:16:54.76
I don't see that fat
coming back anytime soon.
00:17:09.95\00:17:10.92
One more okay now put
the hands on the inside
00:17:10.93\00:17:11.90
of the thighs and
now we're gonna squeeze
00:17:11.91\00:17:12.88
in and push out, squeeze
in, push out, squeeze in,
00:17:12.89\00:17:13.86
and squeeze now we
are working the abductors.
00:17:13.87\00:17:15.77
It is 8 and 9 and 10
we're going to go for 30,
00:17:19.92\00:17:25.07
11, and 12, keep the
tension steady 15, 16, 17
00:17:25.29\00:17:35.23
good squeeze 18,
19, 20, ten more times
00:17:35.45\00:17:40.57
that is 4 and 5, 6 and
7, 8, two more 9 and 10
00:17:44.90\00:17:54.62
very good. Now we're
gonna sit back in our chair,
00:17:54.84\00:17:58.36
this time we're gonna
work the hip flexor aspect,
00:17:58.59\00:18:01.23
we're gonna take our
left leg and we're just gonna
00:18:01.49\00:18:03.00
lift it up and
down, up and down,
00:18:03.20\00:18:06.98
okay this is working the
hip flexor action not a muscle
00:18:07.23\00:18:11.61
we spent a lot
time on, but especially
00:18:11.81\00:18:14.03
for stabilization of
hip it is a good one for you
00:18:14.23\00:18:16.95
and we're gonna do 30 of those
00:18:17.23\00:18:19.52
and here is 12 and
13 and 14, we're doing
00:18:19.76\00:18:25.54
a lot of repetitions
because we are not using
00:18:25.75\00:18:28.55
any resistance
19 and 20, ten more
00:18:28.75\00:18:35.26
1, 2, 3, 4, 5, 6, 7, 8, 9,
10 did you feel that at all?
00:18:35.48\00:18:49.48
No. Okay, well
you're tough than me
00:18:50.55\00:18:52.30
because I felt it
a lot okay other side
00:18:52.53\00:18:54.73
and there is five lift
up, lift up, and up, and up,
00:18:59.88\00:19:05.62
there is 10 not too fast,
keep a control 13, 14, 15,
00:19:05.85\00:19:13.56
good up and up, and
up, and up, there is 20
00:19:13.77\00:19:19.76
ten more times and 2, 3,
4, 5, home stretch 7, 8, 9
00:19:19.97\00:19:30.78
one more time good.
Okay now we need to work our
00:19:31.02\00:19:34.91
quadriceps and we got
those little bit warmed up,
00:19:35.11\00:19:37.08
so we're gonna put
our hand under our thigh,
00:19:37.33\00:19:40.57
so we have a little
bit of swinging room,
00:19:40.78\00:19:42.62
we're gonna extend
our leg way up and down,
00:19:42.84\00:19:45.46
do it slowly
though contract your leg,
00:19:45.69\00:19:47.76
down and up slowly,
and up slow, and up slow,
00:19:48.02\00:19:55.09
contract the
muscles as you doing it?
00:19:56.19\00:19:57.71
Feel those muscles
work, muscles right
00:19:57.95\00:20:01.11
on top of your
thigh, and 9, and 10.
00:20:01.32\00:20:05.90
Again we are going for
30 not using any resistance,
00:20:06.13\00:20:09.00
but we are trying to get a
little bit of training effect
00:20:09.25\00:20:12.02
on the quadriceps
muscles, so we would like to get
00:20:12.32\00:20:15.19
a little fatigue in
there as you get better at this
00:20:15.39\00:20:19.96
you can start doing
squats and other exercises
00:20:20.17\00:20:22.54
and for now especially
if you are just beginning
00:20:22.77\00:20:25.14
this is a good way
of going and we got 10
00:20:25.41\00:20:27.72
more repetitions to do
and there is 2 and 3, 4,
00:20:27.93\00:20:33.53
and 5, 6, 7, last three 8, 9,
00:20:33.75\00:20:41.13
one more time and 10
very good. Now we're gonna
00:20:41.33\00:20:44.51
go the other side and
kick out, and up, and up,
00:20:44.71\00:20:51.44
good control and
up, and up, and up,
00:20:51.67\00:20:56.33
there is 7, and 8, 9
and 10, we got 20 to go,
00:20:56.57\00:21:03.41
flex the quadriceps
each time, flex, and flex,
00:21:03.65\00:21:08.40
and flex, and flex, slow
it down, nice and control,
00:21:08.61\00:21:14.31
way out, way out, ten
more times, and one, and two,
00:21:14.59\00:21:20.69
and three, four, five,
six, seven, three more,
00:21:20.99\00:21:29.10
eight nine and last one good.
00:21:29.33\00:21:32.94
Now its always important
to work the antagonistic
00:21:33.18\00:21:35.96
quadriceps so we need to
try and work the hamstring,
00:21:36.17\00:21:40.67
little difficult without
using a piece of equipment,
00:21:40.89\00:21:43.41
so what we're gonna do is
we just gonna put our heal
00:21:43.63\00:21:45.99
out in the ground and
we're gonna pull and hold
00:21:46.18\00:21:48.98
as if you're trying
to pull your heal back
00:21:49.25\00:21:51.77
underneath you
and just hold that.
00:21:51.98\00:21:54.04
Now what we're gonna do
is move it about six inches
00:21:55.91\00:21:58.90
back and dig in again like you
00:21:59.12\00:22:01.81
wanna pull it back towards you.
00:22:02.02\00:22:03.40
And hold that
for about 10 seconds.
00:22:06.53\00:22:08.61
Now let's move it a
few more inches still.
00:22:11.47\00:22:13.08
Dig in again and pull,
pull till the hamstring
00:22:13.38\00:22:18.71
contract back there,
if it starts to cramp up
00:22:18.92\00:22:22.20
then obviously you
need to lay off, just relax
00:22:22.44\00:22:25.63
for moment and try it
again okay put your foot flat
00:22:25.84\00:22:28.16
on the ground and
pull back, pull back,
00:22:28.38\00:22:31.15
and so what we can do is
we can simulate hamstring
00:22:31.39\00:22:34.75
motion by doing a
static position in each one of
00:22:34.97\00:22:37.59
these spots, hold
that five more seconds
00:22:37.80\00:22:40.55
and good alright, put the
leg, other leg out, dig in,
00:22:40.80\00:22:47.03
and pull back,
contract the hamstring in fact
00:22:47.27\00:22:50.24
if you reach back
and feel the muscles
00:22:50.45\00:22:52.25
you can feel them contracting
and that's a good thing
00:22:52.48\00:22:55.09
because that's we are after.
Okay now back a few inches,
00:22:55.30\00:22:58.01
dig in, pull
back, pull strong, pull,
00:22:58.24\00:23:03.73
we're holding for
10 seconds each spot.
00:23:03.95\00:23:05.55
Alright, let's go back
a few more inches, dig in,
00:23:08.93\00:23:12.65
pull back, and contract,
hold it, hold it, hold it,
00:23:12.89\00:23:19.58
hold it, now let's
go to a flat position
00:23:19.79\00:23:24.97
and pull back, pull, pull, pull,
00:23:25.21\00:23:30.92
there is 5, 6, 7, 8, 9 and 10.
00:23:31.14\00:23:37.73
Let's go to the edge of
our chair bring our feet
00:23:37.95\00:23:41.78
underneath us, way under
so our heals are in the air
00:23:41.98\00:23:45.16
and what we're gonna do
is we're gonna push our heals
00:23:45.41\00:23:47.49
down as much as
we can and then press
00:23:47.70\00:23:49.54
up on to the toes and go
down and up, and down and up,
00:23:49.75\00:23:56.36
that's good, so we're
contracting the calves,
00:23:56.59\00:23:59.07
we are working the
ankle area by doing so,
00:23:59.31\00:24:02.16
we talked in other shows
in order to have strong joints
00:24:02.38\00:24:06.19
the muscles across
those joints need to be strong
00:24:06.41\00:24:09.28
as well on this
particular exercise we work
00:24:09.49\00:24:11.96
in the muscles that
cross into the ankle,
00:24:12.16\00:24:13.92
so this would help
strengthen your ankle
00:24:14.15\00:24:16.10
by keeping your gastrocnemius
or the calf muscles
00:24:16.32\00:24:18.83
strong and flexible.
Okay, way up and down,
00:24:19.06\00:24:25.40
way up and
down, way up and down,
00:24:25.63\00:24:29.82
and up and down, we're
going 10 more repetitions
00:24:30.04\00:24:34.30
there is 1, way up,
and way up, and way up,
00:24:34.53\00:24:41.89
there is number five
and six, seven, and eight,
00:24:42.11\00:24:48.52
two more times
nine, and 10, very good.
00:24:48.76\00:24:53.29
Go and sit back
in your chair again,
00:24:53.49\00:24:54.92
now what we're gonna do
is we're gonna put our hands
00:24:55.20\00:24:57.78
on our abdomen and
we're gonna push back
00:24:58.01\00:24:59.55
into our chair,
try not to tip it over.
00:24:59.79\00:25:01.92
Okay now we're
gonna contract forward
00:25:02.16\00:25:05.57
with our abdomen,
now we are gonna go back
00:25:05.79\00:25:08.53
and push back into the
chair again, push back,
00:25:08.74\00:25:12.84
blow out, come
forward, contract your abdomen,
00:25:13.07\00:25:16.07
and then push back into
the chair, now blow out,
00:25:16.31\00:25:23.97
come forward, go back
push back into the chair,
00:25:24.19\00:25:30.30
blow out, come forward,
push back into the chair,
00:25:30.53\00:25:38.97
blow out, come forward,
push back into the chair,
00:25:41.43\00:25:47.13
blow out, come forward,
push back, and blow out,
00:25:50.32\00:25:59.34
come forward, there is 3
more, push back, blow out,
00:25:59.58\00:26:05.61
come forward, there is
one push back, blow out,
00:26:05.83\00:26:11.81
come forward, there
is 2 push back, blow out,
00:26:12.03\00:26:17.58
come forward, there is 3.
Now we just gonna turn Betty
00:26:17.79\00:26:21.68
turn as if you wanna
look behind you to see
00:26:21.90\00:26:25.69
who is coming hopefully nobody
00:26:25.90\00:26:28.01
and now let's turn
the other way very good,
00:26:29.67\00:26:34.24
okay Betty we're
all done thanks a lot.
00:26:36.35\00:26:39.12
Osteoporosis does
not have to be something
00:26:44.41\00:26:46.67
you are afraid of in fact
if you live a good healthy
00:26:46.88\00:26:49.37
diet then you
won't have to worry,
00:26:49.56\00:26:51.60
you can eat abundantly,
eat lots of fresh foods
00:26:51.82\00:26:54.26
and vegetables and whole
grain breads and cereals,
00:26:54.46\00:26:56.67
and don't worry about it.
00:26:56.87\00:26:57.85
The Bible even talks
about that if you have a happy
00:26:58.10\00:27:01.75
heart it works as good medicine,
00:27:02.09\00:27:03.86
but if you have a sad
heart it will dry up the bones
00:27:04.09\00:27:06.57
and you want to
be careful of that.
00:27:06.79\00:27:08.02
And also remember osteoporosis
is not just for women,
00:27:08.25\00:27:11.46
men will get it too, so
you don't wanna just think
00:27:11.67\00:27:14.25
this is only a
female problem because men
00:27:14.46\00:27:16.81
can get osteoporotic,
but you wanna keep exercising
00:27:17.03\00:27:20.19
because the more
weight bearing exercise you do
00:27:20.43\00:27:22.47
the better chance you
will have of not getting it
00:27:22.68\00:27:24.64
make sure your diet is
good, eliminate those things
00:27:24.86\00:27:27.19
we talked about and do
it all for the right reason.
00:27:27.41\00:27:30.13
You want to do
things to glorify God.
00:27:30.36\00:27:32.18
Remember you're not
your own, but you are bought
00:27:32.42\00:27:34.66
with a price and as a
precious for the Jesus,
00:27:34.87\00:27:36.96
and he is gonna
comeback and take back to him
00:27:37.20\00:27:39.44
what is his that he
bought with his blood
00:27:39.66\00:27:41.91
and do all things
for the right reasons
00:27:42.13\00:27:44.25
in Philippians 4:13 it
says I can do all things
00:27:44.50\00:27:47.65
through Christ
who strengthens me.
00:27:47.87\00:27:49.56
God bless you
thanks for joining us,
00:27:49.78\00:27:51.39
we'll see you next time.
00:27:51.61\00:27:52.83