The following program
is designed to demonstrate
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simple workouts
that you can use to
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improve your health.
00:00:06.14\00:00:07.11
Be sure to consult
your physician before
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beginning any exercise program.
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If you're
feeling all stressed out,
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exercise can
help. Find out how next
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on Body and Spirit Aerobics.
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Hello, I am Dick Nunez,
Wellness Director at the
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit aerobics.
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Today as we get
into our workout,
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we're going to talk a
little bit about stress.
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Well, I'm sure we
all felt at some time or
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another and we
often times wonder what
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we can do about
it. But we're gonna try
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and get rid of the
feeling of hopelessness
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that surrounds
our health problems.
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We can't solve
your financial stress
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or even what your
spiritual walk is.
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But we can help you
right now with giving
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you little bit of exercise
to help boost your morals,
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make you feel good
about yourself and to release
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some chemicals in
your brain, that are gonna
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give you a sense of well being.
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So, I think we're
ready to get started
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helping me out today
will be Fred and Becky Garber.
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Fred and Becky are
good friends from the great
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state of Ohio, who
happen to be former Wellness
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guests and so we got them
here today to help us with
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a great exercise program.
So we're gonna start out
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by warming up and
we're gonna start out by just
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making some nice
big slow circles,
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up and around and up and
around and while we do it,
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get a nice big
breath, expand the rib cage.
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Just by getting
proper breathing,
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we can relax
more, and up and around
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and lets do five more of those.
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There is one and two
and three and four and five,
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good. Now we're gonna
place our hands on our hips.
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We're gonna pick our
knee up and we're gonna
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extend our leg up
bring it down and back, up
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and kick out, up,
down, up kick out.
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Oh! I'm having
forms on that side,
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up out and down, up out
and down, up out and down,
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up out and down, up out
and down, up out and down,
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up out and down, good,
out and down, keep it up
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and up out and
down, up out and down,
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up out and down, up
out and down, up out and
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down, up out and
down, good. Okay, now we're
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gonna step back,
pull the leg up and down,
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up and down, up and
down, up and down, up and down,
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up and down, up and
down, five more, there's one,
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two, three, four and
five. Switch over now, good,
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curl the leg up. Okay,
let's do ten more, 1, 2,
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3, 4, 5, 6, 7, 8, 9
and 10. Alright we're gonna
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warm up the shin
area, put you foot out.
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Lift your toe up,
press down, up down, up down,
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up down, up down,
ten more, 1 and 2, 3, 4,
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5, 6, 7, 8, 9 and 10.
Switch out, other leg out,
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toe up down to the
ground, up down, up down,
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up down, up down,
ten more, 1, 2, 3, 4, 5,
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6, 7, 8, 9, 10.
Alright, you're gonna put a foot
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back down, push
your heel to the ground,
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up on the toe and
down, up and down, up down,
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up down, up down,
ten more, 1, 2, 3, 4, 5,
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6, 7, 8, 9, 10.
Switch around and foot back,
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press up on the toe
and down, up down, up down,
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up down, ten more, 1,
2, 3, 4, 5, 6, 7, 8, 9,
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and 10. Alright, now
let's slightly start stepping,
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try and move your hands
a little bit as you do it,
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we're gonna start building
up slowly as we get into
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our workout. As we do
this good things are gonna
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start happening. We're
gonna get tired for one,
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that's a good
thing. There are some good
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stresses in life,
exercise is one of them.
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Okay, let's swing the
arms a little bit more,
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more muscles we get moving,
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the more
calories we'll be burning.
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Let's sweep into
thirty more seconds.
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Now we're down to 20
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and 10, 9, 8, 7, 6, 5, 4,
3, 2, 1. Hands on the hips,
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step out to the
side, back to center
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and step out and
back, step, back, step out,
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back, step out and back,
step out, back, out, back,
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and out, back good, keep it up.
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You feeling that a
little bit on your thigh,
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as we're
stretching inside the thigh
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a little bit as you do that,
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thirty more
seconds and we're down
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to twenty seconds
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and now down to ten
seconds, 5, 4, 3, 2, 1.
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Back into our
step. Continuous motion,
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that's what this is all about
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and we're gonna
go forty more seconds
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and thirty more.
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Down to twenty
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and we're down to our
last ten seconds here,
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at least on
this exercise. We got
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another one to do,
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okay hands back on
the hips, step out,
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step back to the
front, switch to the back,
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to the front, out back together,
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out back
together, out back together,
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out back
together, out back together,
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out back together,
good, get up together,
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out back
together, out back together,
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out back
together, out back together,
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out back
together, out back together,
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out back
together, out back together
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and we try to do
one more minute of this,
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good. Folks, we're looking good,
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no problem, out back together,
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out back together.
We must have trained
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you well when you came
out to the Black Hills,
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out back together,
good, keep it up and of course
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the best thing which
a lot of people forget
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is you folks have
kept it up at home
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and that helps
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and we're down
to fifteen seconds,
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out back
together, out back together,
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one more each side.
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Okay we're back
into stepping now,
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keep the arms moving.
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This is a staple to
any exercise program,
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no matter which
aerobic show you watch.
00:12:09.91\00:12:11.70
You will see they
always comeback to a basic step
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move, because you
really can't take it away.
00:12:14.37\00:12:16.88
It's the basic of
walking and walking
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is such great exercise.
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The big thing is
to put in variation
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into the workout,
so people will enjoy it
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and it won't be too
monogamous for them.
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Can you go ten
more seconds like this,
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and we're gonna pu
in a little variation,
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and okay, why don't
we keep our step going.
00:12:48.67\00:12:51.10
Now we're going
to turn our palms up,
00:12:51.13\00:12:52.90
we're gonna curl our
arms up and down and up
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and down and up and
down, up down, up down,
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up down, up down, up
down, good keep it going,
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squeeze your
biceps as you pull up,
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push the arms down,
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thirty more seconds sir.
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Lot of people
when they go for walks,
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like to use little hand weights
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and that's helpful as
well. Brings in the upper body,
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gets those calories burning.
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Okay, we're gonna
make a transition here
00:13:46.97\00:13:48.63
in just a minute.
Okay, now we're gonna bring
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arms up and as
we're stepping we're gonna
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squeeze together
and push out, together
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and out together and
out, together and out, good.
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Now, we're focusing on
the chest as we squeeze in,
00:14:05.43\00:14:08.07
together and out,
together and out, good,
00:14:10.55\00:14:15.16
keep the elbows up,
00:14:16.66\00:14:17.64
keep squeezing,
together and out,
00:14:23.30\00:14:26.91
together and out, down to twenty
00:14:26.94\00:14:30.71
more seconds of this
00:14:30.74\00:14:32.49
and we're down to 10,
9, 8, 7, 6, 5, 4, 3, 2, 1.
00:14:40.59\00:14:52.54
Arms out and we're
going to make circles,
00:14:52.57\00:14:57.95
to start feeling
that in your shoulders.
00:15:03.63\00:15:05.78
Starting to warm up yet Fred,
00:15:12.83\00:15:14.66
how about you Becky. Good.
00:15:14.69\00:15:15.70
Okay, you're
getting warm, so am I.
00:15:15.73\00:15:19.67
If you need to put
your arms down at home,
00:15:25.73\00:15:27.26
go head and do so,
00:15:27.29\00:15:28.60
boys here we're gonna
keep trudging forward,
00:15:32.86\00:15:35.95
ten more seconds of that.
00:15:35.98\00:15:44.11
Okay, we're gonna keep marching,
00:15:49.58\00:15:51.43
and now we're gonna
hold our arms steady.
00:15:51.46\00:15:53.59
Actually sometimes this helps,
00:15:58.69\00:16:00.32
when you're holding an
arm steady to start marching.
00:16:00.35\00:16:02.23
Gives you something
else to think about,
00:16:02.26\00:16:03.99
good, and good,
we're doing great.
00:16:09.24\00:16:10.83
The fat is
starting to be metabolized,
00:16:12.85\00:16:14.70
it's got to be
00:16:14.73\00:16:16.03
and we're got
twenty five more seconds
00:16:25.93\00:16:28.25
and it's got
feel really good when
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we put our arms down,
00:16:30.29\00:16:31.53
I promise.
00:16:32.11\00:16:33.08
Ten more seconds, 10,
9, 8, 7, 6, 5, 4, 3, 2, 1.
00:16:40.03\00:16:50.88
Drop the arms and keep marching,
00:16:50.91\00:16:52.89
keep the arms
swinging; now we're gonna pickup
00:16:54.46\00:16:57.38
the pace a little
bit. Bring the knees up,
00:16:57.41\00:17:00.63
we're gonna keep this up.
00:17:06.28\00:17:07.74
It's time for the home stretch
00:17:08.50\00:17:09.92
around the last corner.
00:17:09.95\00:17:12.00
It's like a track
meet finish lines insight,
00:17:16.49\00:17:18.73
unfortunately it looks
like a long ways away still,
00:17:21.46\00:17:23.51
keep going.
00:17:23.54\00:17:24.96
We're gonna try and do a minute
00:17:31.20\00:17:32.41
and twenty
seconds of this still.
00:17:32.44\00:17:34.38
Pick it up, pick it up,
00:17:35.61\00:17:36.58
Good.
00:17:36.59\00:17:41.47
and we're down to
our final minute of this,
00:17:50.99\00:17:54.25
your doing good
Becky, keep it up,
00:17:54.28\00:17:56.61
keep picking the
knees up. Swing the arms
00:18:03.50\00:18:05.88
and we're down to
our last thirty seconds,
00:18:17.08\00:18:20.50
twenty seconds
00:18:31.39\00:18:32.61
and we're down to
our last eight seconds.
00:18:43.21\00:18:45.43
Okay, slow it down,
fortunately the victory
00:18:51.62\00:18:53.44
lap can be run slower.
00:18:53.47\00:18:55.30
Good, whenever we
do something like this,
00:18:56.70\00:19:03.32
we don't want to stop abruptly.
00:19:03.35\00:19:05.23
Its very hard on the
heart, so we're gonna
00:19:05.26\00:19:07.74
slow it down gradually,
00:19:07.77\00:19:10.58
then we'll find some
more fun things to do.
00:19:15.48\00:19:17.29
Folks are looking good,
00:19:22.03\00:19:23.01
twenty more seconds at this pace
00:19:32.09\00:19:34.10
and ten, 5, 4, 3,
2, 1. Hand on the hips,
00:19:42.17\00:19:52.13
slow it down a
little bit more, good
00:19:52.16\00:20:00.36
The calf muscles are often times
00:20:04.35\00:20:05.64
called the second
heart. Because they help push
00:20:05.67\00:20:08.27
blood back through in
the venous blood flow return
00:20:08.30\00:20:11.55
and thirty more seconds
00:20:21.32\00:20:22.29
and now down to twenty seconds.
00:20:29.91\00:20:32.56
Keep the breathing
regular in through the nose
00:20:36.01\00:20:39.20
out through the
mouth, ten more seconds,
00:20:39.23\00:20:43.44
and five, four,
three, two, one, good job.
00:20:47.38\00:20:53.12
Alright, let's stretch out some,
00:20:53.15\00:20:55.22
press the calf to
the floor and hold that,
00:20:55.25\00:21:01.48
ten more seconds
and 5, 4, 3, 2, 1.
00:21:04.09\00:21:13.33
Switch, press the
calf down, we're gonna hold
00:21:13.36\00:21:17.83
that for fifteen
seconds, if you feel a stretch
00:21:17.86\00:21:21.74
in the calf area maybe
a little bit in the back
00:21:21.77\00:21:24.44
of your leg and five
more seconds, 2, 3, 4, 5.
00:21:24.47\00:21:32.81
Okay, put your leg
out, lean forward into it,
00:21:32.84\00:21:37.10
keep the chest up. Now
you're feeling it stretch
00:21:37.13\00:21:39.81
even more in the
back of your leg,
00:21:39.84\00:21:41.67
keep holding it
for ten more seconds
00:21:44.92\00:21:47.83
and five, four, three, two, one.
00:21:51.53\00:21:56.49
Switch, lean forward into it,
00:21:56.52\00:22:00.88
chest up and ten
more seconds, 1, 2,
00:22:00.91\00:22:12.98
3, 4, 5, 6, 7, 8, 9,
10. Okay, put your hand
00:22:13.01\00:22:22.88
on my
shoulders, use me as a wall
00:22:22.91\00:22:25.07
and get a hold of
your ankle and stretch your
00:22:25.10\00:22:26.74
quadriceps, very
good. Just like the morning
00:22:26.77\00:22:33.21
stretches back at
the Black Hills right.
00:22:33.24\00:22:35.17
Good job folks,
ten more seconds,
00:22:35.20\00:22:42.70
3, 4, 5, 6, 7,
8, 9. Switch legs,
00:22:45.16\00:22:53.11
doing good, okay and
let's go ten more seconds,
00:22:57.13\00:23:04.78
5, 4, 3, 2, 1,
good, relax. Okay,
00:23:09.09\00:23:16.35
let's put out
hands behind our back,
00:23:16.38\00:23:17.91
contract your
abdomen, bend over, up,
00:23:17.94\00:23:22.79
now lay back, stretch,
contract the abs over up,
00:23:22.82\00:23:29.01
lay back, contract,
over, up and back, contract,
00:23:29.04\00:23:37.25
over, up and
back, contract, over, up
00:23:37.28\00:23:44.69
and back, contract,
over, up and back, contract,
00:23:44.72\00:23:52.14
over, up and back,
contract, over, up and back,
00:23:52.17\00:23:59.99
contract, over, up and
back, keep it up, contract,
00:24:00.02\00:24:06.33
over, up and back,
contract, over, up and back.
00:24:06.36\00:24:13.79
We're gonna do seven
more, that's 1, 2, 3,
00:24:13.82\00:24:27.31
4, 5, 6, one more, 7.
Okay, both of you down
00:24:30.45\00:24:43.69
on your hands and knees.
00:24:43.72\00:24:45.08
I want you to put
your left leg out straight
00:24:47.80\00:24:50.03
and now put you
right arm out straight.
00:24:52.23\00:24:54.57
Now, if you can put
your other right leg out
00:25:01.05\00:25:02.94
and still stay in that position.
00:25:02.97\00:25:04.21
I'll be very impressed,
I haven't seen anybody
00:25:04.24\00:25:06.69
do it yet. You just hold
it like that for right now,
00:25:06.72\00:25:09.19
these is an
excellent exercise to help
00:25:13.44\00:25:15.48
strengthen your
back. Alright, lets switch,
00:25:15.51\00:25:20.99
right leg will now be out
straight and left arm out.
00:25:22.10\00:25:25.59
Try and have
that left arm out nice
00:25:28.82\00:25:29.79
and straight there
Becky. There you go,
00:25:29.80\00:25:31.00
that's better,
twenty more seconds of that
00:25:31.03\00:25:33.97
and we're down to 10,
9, 8, 7, 6, 5, 4, 3, 2,
00:25:40.21\00:25:50.96
and 1. Okay, sit
down there and I want you
00:25:50.99\00:25:54.76
to put your feet
together. Fanning your knees
00:25:54.79\00:25:57.09
out to the side,
okay grab you ankles.
00:25:57.12\00:26:00.57
Put your elbows on
inside of your thighs
00:26:00.60\00:26:02.28
and push down and
hold that, hold it steady,
00:26:02.31\00:26:07.05
hold, hold,
hold. Good, holding it,
00:26:07.08\00:26:17.61
its nice, relaxing move,
it's a good feeling stretch.
00:26:20.76\00:26:23.86
So we're gonna hold this
for fifteen more seconds,
00:26:24.74\00:26:27.33
ten seconds and five,
four, three, two, one,
00:26:32.42\00:26:42.71
good go ahead and stand
up. Let's just finish off
00:26:42.74\00:26:47.54
with some light trunk rotation,
00:26:47.57\00:26:49.43
turn and turn, turn,
turn, three more each way
00:26:50.24\00:27:00.59
one and two and three, good.
00:27:01.71\00:27:10.49
Well done, thanks a lot.
00:27:10.52\00:27:12.44
Regular exercise does so
much to boost you spirits,
00:27:14.18\00:27:17.55
it produces
endorphins, which makes you feel
00:27:17.58\00:27:19.84
good inside. It also
helps with other chemicals
00:27:19.87\00:27:22.49
produced by the
body, to give you a feeling
00:27:22.52\00:27:24.56
of well being. That would cause
00:27:24.59\00:27:26.13
a lot of money to
have done synthetically,
00:27:26.16\00:27:29.00
melatonin is
tripled by regular exercise.
00:27:29.03\00:27:32.29
It's just God's way
of helping us to deal
00:27:32.32\00:27:34.45
with stress, but do
it for the right reason.
00:27:34.48\00:27:36.89
Look to him for
your natural remedies
00:27:36.92\00:27:39.14
and you'll find if you
do it for the glory of God,
00:27:39.17\00:27:41.05
great things will happen.
00:27:41.08\00:27:42.24
Remember Philippians 4:13 says
00:27:42.27\00:27:45.10
"I Can Do All
Things Through Christ
00:27:45.13\00:27:47.65
Who Strengthens
Me." God bless you
00:27:47.68\00:27:50.12
and we look forward
to seeing you next time.
00:27:50.15\00:27:52.54