The following program
is designed to demonstrate
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simple workouts that
you can use to improve your
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health. Be sure to
consult your physician
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before beginning
any exercise program.
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Being fit is for
everybody, male and female,
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young and not quite so
young. Stay tuned and find
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out more, next
on Body and Spirit.
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Hello, I'm 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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Over my carrier in the
fitness industry I've seen
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All different types of
people come in; I've seen
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people as old as 93
come in and say I want a new
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lifestyle. It's very
commendable and when we
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see people who want to
improve upon their health,
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no matter what age they
are. Unfortunately not too
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many people in our
society are doing that. In fact
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over the age of 65 less
than 10% of our population
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has a good exercise
program. So, we're gonna talk
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about exercise for
everybody more as we get
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started in our workout.
Helping me out today will
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be my daughter Brittany,
who is now a student at
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Tamarack Springs
Academy in Polebridge,
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Montana, and Dr. Art
Garner who is somebody
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I am very close to,
because he helps me with
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the Black Hills Health
and Education Center as part
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of the Administrative
Committee there and he is a
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General Manager out
there. So, we have a lot of fun
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working together as I
direct the Wellness Program
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and he runs the
campus and we have fun. Okay,
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so we are gonna have
more fun right now we are
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gonna start up by
loosening up. We are gonna bring
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our arms up over head
and stretch back and then
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we're gonna come down,
we're just gonna loosen
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ourselves up for a good
workout. Brittany especially
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said I want a good
workout here and I said
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okay we'll give you
one. We know Dr. Garner
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wants one so that won't
be a problem. Sure. And so
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I thought I'd choose
these two because first of all I
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know them both very,
very well and so we got
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Brittany who is really
young still and Dr. Garner
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well he is not young as
he once was, lets just say
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that. But still does
really well in the exercise
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department and of course
we got a male and female,
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so I thought we cross
the generation gap here and
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show that we can do
the same type of things and
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have a good time. Okay,
let's do two more, there is
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one and two enjoy this
part folks because it's
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probably the easiest
thing you're gonna do. Alright,
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now we get to do
pushups and so I am not a
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discriminator between
old or young or male or
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female. So, both of you
get to do them and we're
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gonna try and do 20
of them alright. Okay, no
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problem, hit the deck.
Okay, in position, on my
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count down and up
and down and up and down,
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stay up now, stay up,
okay down, stay on count,
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up and down and up,
there is five and down,
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and up there is six
and down and up there is
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seven, down and up
there is eight, down and up
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there is nine, down and
up there is ten, hold it up
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hold it up, okay back
down and up 11, down and up 12,
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down and up 13, down
and up 14, down and up,
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hold it and down and
up 16, down and up hold it
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up 17, down and up,
up, up, up, up good.
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Okay, alright, that's
good, alright, good job.
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We didn't get quite
the 20 but we worked them
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hard, did them nice and
slow and that really takes
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the oomph right out of
you. Okay, so let's stretch
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those muscles out now
by putting the hands behind
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the head and push th
elbows back. Push them
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way back and them
bring them across. Now, we do
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pushups slowly, it definitely
makes a big difference
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because on another
show we had Dr. Garner just
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pump them up and he
get 37 of them, but we did
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them much slower here
and when you them slow it
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can really take the sap
out of you in a big hurry.
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Okay, hands behind
the head and push the arms
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way back and now
give yourself another hug.
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Alright, okay, now
we're gonna work our back,
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step out with your
left foot, reach out, grab a
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hold and pull slowly,
make yourself work, contract
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back, now reach way
out, pull back, contract and
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way out, pull back and
out and pull back and out
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and pull and reach and
pull and reach, there is 8 and
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reach way out and pull,
do them slow so you feel
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the muscles working.
It is 10 and reach and 11,
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way out and pull, way
out, there is 13, reach out and
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14, reach out and pull
and out and pull and out,
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and pull and out, way back
and out and pull and reach,
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two more times,
pull and reach, one more,
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pull it back and way
out. Okay, switch over,
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put the right foot out,
reach the left hand out,
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grab the left wrist with
your right hand, pull way
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back and reach out and
back and out. Again we're
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doing 20 of them,
give yourself some good
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resistance so you're
making yourself work and
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pull and pull and pull,
there is 8, the goal here
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today is give ourselves a
good hard workout, fatigue
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each and every muscle,
the back area is probably
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the hardest one to
fatigue, just doing manual type
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exercise, because we
used to be able to grab a hold
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of some weights and pull
back, but this will still
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give you an effect as
you're working those muscles
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and reach out and
pull, reach out and pull,
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reach out and pull, let's
go one more, reach out and
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pull. Alright, now
let's reach over the head,
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grab a hold of your arm
and stretch, you wanna feel
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it stretching along the
latissimus dorsi area okay,
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very good. You wanna
hold each stretch for about
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10 to 15 seconds, make
sure you breathe while you
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do each stretching
exercise that will help you to
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relax. Are you tense
Brittany? No. Okay, good how
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about you Art? Doing
alright. You are fine okay,
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let's switch the other
side and pull, very good,
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make sure you breathe
when you do that, in through
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the nose, out through the
mouth, help yourself relax.
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Okay and speaking of
relaxed, go ahead and do so.
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Now, we're gonna start
with some shoulder exercise
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and we're gonna raise
our arms up out to the side
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and we're gonna come
down, we're gonna go up
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and we're coming down
and we're going up and
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down and up and down
and up and down, don't go
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all the way down,
keep them up here somewhat
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tight and now what we're
going to do is we're going
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to bend forward open
the hands this way and push
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back, come forward,
push back and forward and
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back and forward and
back and forward, push back
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and back, there is 8,
two more times there is 9 and
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10, keep them up
bring them to the front now,
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go down and up and
down and up and down and up,
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we're doing 10 of
these and up and down and up,
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there is five and down
and up, there is 6 and up,
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there is 7, down and up,
there is 8, two more times
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and up, there is 9, one
more time, up, back out and
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down little bit, back
up and down and up and down
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and up and down, there
is 5 and down and 6 and
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down and 7 and down
and 8 and down and 9 and
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down and 10, keep them
up, lean forward, rotate the
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hands and up and back
and up and back and up and
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back, you should feel
that in your rear deltoids as
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you do that, that's a
back part of your shoulder and
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up, there is 6 and up,
there is 7 and up, there is
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8, two more times
up, there is 9 one more,
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up and 10, keep them
up, bring them to the front.
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Down and up and down
and up and down and up
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and down and up, there
is 4 and down and 5 and
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down and up, there is
6, down and up, 7, almost
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there, 8 and 9 and 10,
now bring it back out to the
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side and hold it, going
to hold it there for one
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minute, keep the arms
parallel to the floor,
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keep them out nice and
straight. Keep your palms
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down, if you need to
put your arms down at home,
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go ahead and do so. I'm
sure neither Art or Brittany
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will want to drop their
arms. So we'll keep them,
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up very nice, oh we
all like good airplanes,
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don't we? We could all
take off, all we need is a
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little updraft and off
we go. Already, now we've
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gone through the first
30 seconds, keep going,
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alright, looks like
everybody is doing fine.
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You doing alright
Art? I'm okay. Doing okay
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Brittany? Yes sir. Okay,
well we're going to go just
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a little bit longer
then, I want to make sure
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everybody gets a good
workout. So, if you need to
00:11:46.33\00:11:49.58
put your arms down at
home fine, but we're gonna
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go for 30 more seconds,
alright, still going okay?
00:11:51.82\00:12:01.46
No, the airplane is really,
really hanging in the air,
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doing alright Art? So,
far. Okay, okay, alright I'm
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still hanging in there
too. And we're down to our
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last 10, 9, 8, 7, 6, 5,
4, 3, 2, 1 and are landing.
00:12:14.44\00:12:25.54
Alright, swirl our
shoulders up and around and up
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and around and up and
around, way up high and up
00:12:29.58\00:12:35.33
and up and up and way
up and up and up and up,
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two more times and up
and up. Now, let's go the
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other direction, way up
high, way up high and up
00:12:50.77\00:12:56.78
and up and up and up,
four more, there is one and
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two and three and four.
Now, raise your shoulders
00:13:04.57\00:13:09.25
straight up and way
down, way and down, up and
00:13:09.34\00:13:15.10
down and up and
down, we're going six more,
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there is one and two
and three and up, four,
00:13:19.39\00:13:26.05
two more times, five, last
one and six, good, alright,
00:13:26.21\00:13:31.13
relax. Now, what I want
you to do is stretch your
00:13:31.34\00:13:34.00
shoulder, bring your
arm across, put your hand in
00:13:34.03\00:13:36.21
behind, pull and hold,
we're gonna hold for about 10
00:13:36.61\00:13:40.97
count. Steady pull,
don't overstretch, just keep it
00:13:41.03\00:13:45.24
nice and steady, breathe
as you do it, in through the
00:13:45.34\00:13:48.36
nose out through the
mouth, alright. Let's switch
00:13:48.53\00:13:52.11
over to the other arm,
bring it across and pull,
00:13:52.18\00:13:56.12
hold steady, the hand
is right behind the elbow,
00:13:56.97\00:13:59.18
the smile is on the face.
I always think, try to think
00:13:59.50\00:14:05.98
of everything. Alright
and relax. Now, we are gonna
00:14:06.01\00:14:11.37
do our biceps and we're
gonna work hard on this,
00:14:11.55\00:14:13.55
but it's gonna be up
to us to make sure we do,
00:14:13.95\00:14:15.89
we're gonna put our
right arm out, it's going to be
00:14:16.23\00:14:18.06
out in angle little bit,
put our left hand on the wrist.
00:14:18.14\00:14:21.50
And we're gonna curl
slowly, slow, slow, make
00:14:21.76\00:14:25.19
yourself work and work
it down and we're gonna do
00:14:25.22\00:14:28.03
10 of them, curl it slow
and fight it each step of the
00:14:28.19\00:14:32.51
way and curl. Very good,
flex that bicep, squeeze it
00:14:32.78\00:14:40.32
up, there is four and pull
strong, fight it, fight it,
00:14:40.37\00:14:46.44
fight it, five. And pull,
fight against it, six, lots
00:14:46.59\00:14:54.50
of resistance, both
ways, make yourself work,
00:14:54.53\00:14:57.75
there is 7 and up, up, up,
up, there is 8 and bring it
00:14:57.83\00:15:04.57
up again and there is
9, one more time, fight it,
00:15:04.62\00:15:09.81
fight it, fight it,
fight it, good job and down.
00:15:10.13\00:15:14.54
Alright, shake the arm
out. Now, the other side,
00:15:14.81\00:15:18.17
put the left arm out,
put your right hand on top of
00:15:18.45\00:15:21.21
the left wrist, curl it
up, slowly push it back out,
00:15:21.28\00:15:25.95
flex it up and back
out, nice and slow, flex it,
00:15:27.01\00:15:32.45
flex it, flex it, there is
three. Now flex, pull it up
00:15:32.74\00:15:37.58
and 4 and flex, come
on pull, good Brittany, 5.
00:15:39.61\00:15:45.46
How are we doing Art?
It looks good, pull it up,
00:15:46.25\00:15:48.75
6 and pull it up, fight
it and down, there is 7.
00:15:49.60\00:15:56.58
Three more times work it
hard and down, there is 8,
00:15:57.32\00:16:01.89
curl it fight it, fight
it, fight it, squeeze and down,
00:16:02.87\00:16:07.00
last one, curl it, way
up high and down. Alright
00:16:07.07\00:16:14.64
shake it out, very good
feel those? Yes. Alright,
00:16:14.82\00:16:19.72
that felt good, I like
that. Okay, now we're gonna
00:16:20.05\00:16:23.26
bring that arm back up,
it's gonna be out a little
00:16:23.29\00:16:25.42
bit again, bring it up,
put the hand in behind it this
00:16:25.57\00:16:29.01
time. Now, we're gonna
be pushing out, extend the
00:16:29.25\00:16:32.27
arm way out, back up
again, push out, do it nice and
00:16:32.35\00:16:37.77
slow, focus on the
contraction, push the tricep
00:16:38.00\00:16:42.61
all the way to full
extension. That's very
00:16:42.79\00:16:45.40
important to get the
full range of motion. And push
00:16:45.50\00:16:49.91
and back, here is number
6, fight it, flex and back
00:16:52.02\00:16:57.53
and push way out, there
is 7 and back and press,
00:16:58.79\00:17:04.38
press, press, press,
press, 8 and back two more
00:17:04.63\00:17:09.05
times, push it out
push, push, push and back and
00:17:09.23\00:17:14.53
last one push, push,
push, push, push oh yeah.
00:17:14.63\00:17:20.63
Other side now, bring
the left arm up, raise it,
00:17:22.91\00:17:26.06
gonna push hard, get it
out there all the way out and
00:17:26.70\00:17:31.99
bring it back, push
strong all the way out, flex the
00:17:32.20\00:17:36.25
arm all the way out,
extend the tricep, press it
00:17:36.47\00:17:40.46
out all the way, give
yourself a lot of resistance
00:17:40.60\00:17:43.30
and way out. Okay go
and push, push, push, push,
00:17:43.98\00:17:50.34
all the way out, all the
way out, good, bring it back
00:17:51.10\00:17:54.19
and push, work it hard,
each rep work it hard and
00:17:55.72\00:18:00.64
bring it back and press
out again strong, strong,
00:18:00.74\00:18:05.10
good job Art, you look
good. And back and press,
00:18:05.18\00:18:10.90
good work Brittany, and
back and press, press it
00:18:12.01\00:18:18.03
out, press it out and
back, two more times push,
00:18:18.12\00:18:23.52
push, keep the resistance
on there the whole way
00:18:24.32\00:18:26.65
and then work it on
the way back and one more
00:18:27.47\00:18:30.36
time press it out, press
it out, press it out, press,
00:18:30.49\00:18:34.10
press, press and relax,
very good. Oh! That feels
00:18:34.30\00:18:40.10
good. Okay, now we're
gonna warm up the legs,
00:18:40.27\00:18:44.30
we're gonna have a good
leg workout, step out to
00:18:44.33\00:18:46.28
the side, stretch
inside the thigh, come down,
00:18:46.31\00:18:50.54
put the pressure on the
left leg, now shift over the
00:18:52.23\00:18:54.98
other side, reverse it,
stretch inside this side,
00:18:55.04\00:18:58.14
pressure is on the
right. Back over the other way
00:18:58.35\00:19:02.15
and shift back
again, and shift, and shift,
00:19:06.25\00:19:14.75
feel the stretch on the
inside of your leg. Feel the
00:19:16.28\00:19:19.13
tension on the leg you're
stabilizing with, and back
00:19:19.16\00:19:22.39
over, it's just a warm
up for our leg exercise.
00:19:22.48\00:19:26.02
Warms up both
quadriceps and the abductors.
00:19:26.59\00:19:30.36
Let's go three more each
way. There's one and two,
00:19:33.41\00:19:43.29
and back over and
three, okay. Art and Brittany,
00:19:47.06\00:19:54.77
we're gonna do some
squats. Alright, but we're
00:19:55.59\00:19:58.69
gonna do them with
little modification.
00:19:58.72\00:20:00.58
Cross your arms across
your chest, get to be in
00:20:05.74\00:20:07.64
position, remember
when we squat we want to
00:20:07.67\00:20:10.05
make sure that our knees
do not jet past our feet,
00:20:10.22\00:20:12.48
we're gonna start by
pushing the hips back,
00:20:12.82\00:20:14.70
keep the chest up, the
xiphoid process which is at
00:20:14.94\00:20:17.46
bony protuberance in
the bottom of the sternum,
00:20:17.72\00:20:19.51
it needs to be up as
much as possible. But yet you
00:20:19.58\00:20:22.08
want to push your hips
back as you squat down.
00:20:22.17\00:20:24.31
So, we're gonna squat
way down, let's make sure the
00:20:24.50\00:20:26.14
posture is good, push
your hips back, push your
00:20:26.36\00:20:29.20
hips back, down,
down, down, down. Alright,
00:20:29.23\00:20:32.78
okay now come up
just a few inches and back
00:20:33.27\00:20:35.69
down. We're gonna
keep the tension on there,
00:20:35.81\00:20:38.43
back up a few inches
and down and up a few inches
00:20:38.53\00:20:42.58
and down, up a few
inches and down, up a few
00:20:42.92\00:20:48.13
inches way down,
down, down, down, down,
00:20:48.32\00:20:50.79
okay now come all the
way up. Now back down,
00:20:51.06\00:20:54.30
way down, part way up,
back down, push your hips
00:20:54.46\00:20:58.07
back and back down,
up a few inches, now back
00:20:58.15\00:21:03.03
down. Okay, now
let's go back down again,
00:21:03.15\00:21:07.52
way down and up just a
little bit and back down
00:21:07.71\00:21:11.07
again, up just a little
bit and down, very good,
00:21:11.10\00:21:14.94
up a little bit and down
and up a little bit and down.
00:21:15.02\00:21:19.07
Now all the way up and
back down, way down up a
00:21:19.14\00:21:23.25
little bit and down just
a little bit up, there we go
00:21:23.29\00:21:27.20
and up and down and up
and down, all the way up,
00:21:27.52\00:21:32.23
oh you're anticipating
there Dr. Garner and way
00:21:32.28\00:21:34.82
down, part way up
and down, part way up and
00:21:34.97\00:21:39.46
down, part way up
and down, part way up and
00:21:39.58\00:21:43.80
down, now all the way
up and back down again and
00:21:44.02\00:21:47.56
up just a few inches,
down just a few inches and
00:21:47.59\00:21:52.76
back down, up a few
inches and down, up a few
00:21:52.79\00:21:57.24
inches and down, now
all the way up. One more
00:21:57.44\00:22:00.18
round, keep the chest
up, back down, up just a few
00:22:00.33\00:22:03.73
inches and down and
up a little bit and down,
00:22:03.76\00:22:07.63
up a little bit and down,
up a little bit and down and
00:22:08.06\00:22:12.55
hold. Hold, hold it
for 40 seconds okay. We've
00:22:12.84\00:22:19.01
already gone through
the first 10, very good and
00:22:19.07\00:22:29.91
we're half way there
right now. Good job, they're
00:22:29.96\00:22:34.46
starting to feel it a little
bit I think. A little bit?
00:22:34.58\00:22:37.61
15 seconds, hang in there
8, 7, 6, 5, 4, 3, 2, 1 very
00:22:37.83\00:22:52.16
good, excellent.
Okay, now let's stretch out,
00:22:52.27\00:22:56.40
come on over here, put
your hand on my shoulder
00:22:56.54\00:22:59.48
and get a hold of your
other ankle and stretch your
00:22:59.51\00:23:02.49
quadricep, that should
feel good right about now.
00:23:02.58\00:23:04.67
Just hold my shirt don't
tear it off. Okay, switch,
00:23:13.27\00:23:18.23
always feels good to
stretch the muscles after taking
00:23:25.75\00:23:27.62
them through a good hard
work, keep that flexibility
00:23:27.69\00:23:32.51
going. Alright, good
enough, now we're going
00:23:32.70\00:23:37.78
to stretch the hamstring,
so let's step out, step out
00:23:37.81\00:23:44.72
the left leg, up on the
heel, bend the right leg,
00:23:44.85\00:23:48.21
lean forward, keep
the chest up, stretch the
00:23:48.44\00:23:52.64
hamstring, very good.
Alright, let's go the other
00:23:52.77\00:23:59.24
side, right foot up, on
the heel, bend the left leg,
00:23:59.27\00:24:04.35
lean forward, chest is
up. And good, alright let's
00:24:04.78\00:24:14.96
come back to the edge
of the platform we're gonna
00:24:15.10\00:24:16.61
do some toe raises.
Slide back a little further,
00:24:16.75\00:24:21.99
okay so both of your
feet are there, now come way
00:24:24.58\00:24:26.38
up high and down and
way up and down and up and
00:24:26.41\00:24:32.89
down and up, try and
keep your legs a little
00:24:33.08\00:24:36.27
straighter, get your
hand a little up higher, there
00:24:36.48\00:24:38.15
you go and down and
up and down and up and
00:24:38.18\00:24:43.61
down and up and down
and up and down and up
00:24:43.83\00:24:49.81
and down and up, ten
more, there is 1 and 2 and 3
00:24:50.67\00:24:58.63
and 4 and 5, 6 and 7 and
8 and 9 one more time and
00:25:00.00\00:25:11.81
up, very good. Alright,
come back on the platform,
00:25:12.01\00:25:14.50
this time we're gonna
step back with the right foot.
00:25:16.07\00:25:17.94
Okay, we're gonna
press the heel to the floor,
00:25:18.99\00:25:20.92
bend the left leg, stretch
forward, keep the chest up,
00:25:22.18\00:25:25.92
you're leaning over the
left leg and you're feeling
00:25:26.54\00:25:28.31
the stretch in the
calf area of the back leg.
00:25:28.47\00:25:31.01
Alright, let's switch
over, press the left foot back,
00:25:35.42\00:25:38.28
press the heel to the
ground, bend the right knee,
00:25:38.84\00:25:41.46
chest is up, lean forward
and hold that for five more
00:25:42.15\00:25:48.01
seconds and good. Alright,
let's finish off with some
00:25:48.15\00:25:55.55
trunk rotation, let's turn
and hold, now turn the other
00:25:55.73\00:26:01.40
way and hold and turn
and hold and turn and hold,
00:26:01.55\00:26:11.71
five more times and turn
and turn, there is one and
00:26:12.55\00:26:19.09
turn and turn there is
two almost done folks and turn
00:26:19.22\00:26:28.39
there is three 2 more
times, turn and turn, there is
00:26:28.73\00:26:34.19
four, last one turn
and turn, great. We are all
00:26:34.35\00:26:41.36
done, thanks a lot.
Okay. Fitness is definitely for
00:26:41.46\00:26:47.13
everybody whether
you're male or female, young or
00:26:47.24\00:26:50.00
not so young, all of us
need to keep going no matter
00:26:50.19\00:26:53.51
how old we are. There
is many tests that have
00:26:53.78\00:26:55.88
shown people in nursing
homes, even in their 90s
00:26:56.07\00:26:58.93
can good benefit from a
regular exercise program.
00:26:59.16\00:27:01.87
It's something we can do
together, its things that
00:27:02.35\00:27:04.55
have drawn people
together. Parents and
00:27:04.60\00:27:07.79
children, brothers and
sisters, husbands and wives,
00:27:08.02\00:27:11.08
they workout
together, they have a good time,
00:27:11.27\00:27:13.20
they're doing something
positive or constructive
00:27:13.39\00:27:15.23
with each other, don't
hesitate, get out there,
00:27:15.59\00:27:18.90
start a good fitness
program and do it for the
00:27:19.17\00:27:21.75
right reason. Don't do
it for self vanity or to go
00:27:21.83\00:27:24.80
look in the mirror and
prance around, but do it to
00:27:24.91\00:27:27.07
the glory of God,
because he is the one that made
00:27:27.18\00:27:29.02
you, he is the one
that purchased you with his
00:27:29.28\00:27:31.42
blood, he is the one
that's coming back to reclaim
00:27:31.51\00:27:34.05
what is his and that is
you. There is nothing junk
00:27:34.28\00:27:37.43
about us, we are wonderfully
made and do it for the
00:27:37.75\00:27:40.25
right reason.
Remember Philippians 4:13 says,
00:27:40.33\00:27:43.01
I can do all things through
Christ, which strengthens
00:27:43.32\00:27:45.66
me, lean on him
awesome things will happen God
00:27:45.71\00:27:48.53
bless, we'll see you
next time on Body & Spirit.
00:27:48.60\00:27:51.14