The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
00:00:10.72\00:00:12.57
Osteoporosis hunts many
people and just so affects
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women and it also
affects men. Find out how you
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can prevent it next on
Body and Spirit Aerobics.
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Hello, this is Dick
Nunez, Wellness Director of
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the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Today as we begin to
our workout. We gonna be
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talking about an topic
that's very hot today and
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that's osteoporosis,
something that people want
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to avoid. We've
been misconceived though.
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We think that if we
drink milk we are going to
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prevent osteoporosis.
Reality is research is
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showing if we drink
one glass of milk, we are
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actually going to lose
30 milligrams of calcium
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for each glass that you
drink. So what is really
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causing the problem,
there are four major reasons.
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Too much protein, too
much alcohol and coffee, too
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much pop in diet pop
and a big one is lack of
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exercise. Well what you
do with your lifestyle is
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gonna be up to you. One
of the things that we are
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gonna focus on is how
to use exercise to help
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prevent osteoporosis. I
believe we are ready to get
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started. Helping me
out today will be Fred and
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Garber. Alright, let's
just start by loosening up.
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Let's bring the hands
up, squeeze and bring down to
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the front and bring it
up and around, bring it back
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up together again, and
down to the front, and up
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and around, squeeze
them together, and then down,
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and around, squeeze,
and down, and up and around,
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your hands together and
down and up again, squeeze
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together and down. We
gonna do 3 more, up and
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around, squeeze
together and down, two more, up,
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squeeze and then down,
one more time, up, squeeze
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and now down, good.
Yes, put the foot on in front
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of us. Okay, we gonna
lift up on the toe, press
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down, up and down. Before you do
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cardiovascular exercise,
it is very important to
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warm up the muscles of
lower extremities. Shin
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point is a very common
thing it happens to people
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when they do a lot of
exercise without being
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prepared for it. So by
doing these warm ups, we get
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the muscles ready to
work and will help protect
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them from injury. Five
more times, 1, 2, 3, 4, 5.
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Okay, switch, okay,
lift the toe up and down, up
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and down, up and down,
up, down, up, ten more,
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1 and 2, 3, 4, 5, 6,
7, 8, 9, 10. Let's warm up
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the calf area. Step
back. We gonna press up on the
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toe and then down, up
and down, up, down, up, down,
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up, down, up, down, up,
down, up, down, up 10 more,
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1 and 2, 3, 4, 5, 6,
7, 8, 9, 10. Switch sides.
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Okay, press up on the
toe, down, up, up, up, up,
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up, up, up, up, 10
more, 1, 2, 3, 4, 5, 6, 7,
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8, 9, 10, good. Okay, we
gonna gently start stepping,
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get ourselves
loosened up. For those with
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osteoporosis, you want
take it easy, but understand
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the weight bearing
exercise is best thing you can
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do help stimulate
calcium to stay in the bones.
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Often times people think
you can take a magic pill.
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Unlike of those, who
think the calcium will make
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their bone stronger as
the same as those who would
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take ground up brain
matter making him think that's
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going to get smarter or
ground up muscles tissue
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think it's gonna make
you more muscular. Taking
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calcium to strengthen
your bones is about as logical
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as the others. You have
to create a need once you
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start regular exercise
you gonna be wanting to
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pull calcium into the
bone matrix to make them
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stronger instead of
leeching it out. All the
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fruits and vegetables
have calcium in it. By one
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of the greatest sources
I know of is whole sesame
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seeds it's like 1,160
milligrams for half a cup.
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But it should be best to
grind them up, otherwise,
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it goes straight through
your body. So just stepping
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like this, going for a
walk is excellent way of
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preventing osteoporosis
and if you already have it,
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it help you for
getting any worse and hopefully
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will encourage the
bones to start recalcifying.
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Okay, let's pick it
up a little bit, like
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bringing the knees up
little higher, little bit
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faster. For those at
home pace yourself. You can't
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go to the speed that's
okay. Do it at your speed
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that you feel comfortable
with. We gonna go for 55
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more seconds like this,
and we will stretch switching
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it around little bit,
and 45 and 40, keep the arms
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swinging loosely, and
30 and 20, and now we are
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down to our last ten,
9, 8, 7, 6, 5, 4, 3, 2, 1,
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okay. We gonna step
side to side. Left together,
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right, left, right,
left, right, left, right, left,
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right, left, right,
left, right, left, right,
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just make our steps
bigger now, way out, way out,
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good, way out, way
out, good, big steps, okay,
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shorter to back down
again. Ten more seconds
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like that, 5, 4, 3, 2,
1, big steps, good, way out.
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We gonna do that for
50 more seconds, way out,
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down to 40 seconds, step
out, step out, step, step,
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step, step, step,
step down to 30, 20, keep
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stepping, 15, last
ten, 9, 8, 7, 6, 5, 4, 3, 2,
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1, okay, back to
stepping. Okay, while we doing
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this we gonna turn the
palms up like this. Push
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your arms out, and back
and out, and back and out,
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back, out, back,
out, back, out, back, out,
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back, out, back and
out, back and out, and
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back, now up, down,
up, down, up, down, up,
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down, up, down, up,
down, up, down, up, down,
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up, down, up, down,
up, down, up, down, turn
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them over, out and
back and out and back, out,
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back, out, back, out,
back, out, back, out and
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back, out, back,
out, back, out, back, out,
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back, out, back, out,
back, now up, back, up,
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back, up, back, up,
back, up, back, up, back,
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up, down, up, down,
up, down, ten more seconds,
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1, 2, 3, 4, 5, 6, 7,
8, 9, 10, just step, step,
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keep stepping. Okay,
I want you to go to jump
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up now, jump. Get your
jump ups going there you
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go. Fred and Becky
jump up every morning, so
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they are very good at
this. You know, without
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the rope. You are
there even better they say
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because they never
miss when they do at this
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way. Good, keep it up,
keep it up. This type of
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exercise is excellent to
help prevent osteoporosis.
00:12:34.73\00:12:37.36
You are bouncing up
and down. Also for those at
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home, if you do this
on a rebounded that would
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be helpful. High now
with the jump rope itself,
00:12:43.63\00:12:46.51
but just by bouncing
up and down like this on
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rebounded you gonna be
getting good effect from
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the gravitational
G-forces as you rebound up
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and down. You still
gonna get the benefit right
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here as you go up and
down, keep it going folks
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you are doing great.
And we go for another 50
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seconds. You are
right, you guys are good at
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this. Keep it going,
down to 40 seconds, good.
00:13:07.64\00:13:14.42
Now we are down to
30. Good job, and 20, down
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to 10, 9, 8, 7, 6, 5,
4, 3, 2, 1, step it out,
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step, want you have, I
let you rest right now,
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we can't, got to keep
going, got to keep those
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hearts pumping. For
those at home, you can rest
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if you need to and
start back up as soon as you
00:14:03.15\00:14:05.25
can. Remember
aerobic activity is rhythmic
00:14:05.38\00:14:08.19
movement of a major
muscle group. In this case,
00:14:08.41\00:14:11.01
we are using our legs
and basically what you
00:14:11.11\00:14:13.72
find is what aerobic
programs are doing. We are
00:14:13.94\00:14:16.26
just giving you a
modification of the same
00:14:16.38\00:14:18.16
thing now just keeping
the lower body going and
00:14:18.26\00:14:22.81
then mixing in some
upper body once. We try and
00:14:22.84\00:14:25.59
keep it as simple as
possible. You don't just
00:14:25.69\00:14:28.23
have to stare at the
screen wondering oh, what
00:14:28.27\00:14:29.85
they were doing.
Although, people might be
00:14:29.88\00:14:32.80
doing it anyway, I
don't know. I guess running
00:14:32.90\00:14:38.35
in place, people
wonder what in the room that
00:14:38.47\00:14:39.99
they are doing. Okay,
we are about ready for
00:14:40.02\00:14:48.18
some more. Changes
here, put the arms out.
00:14:48.24\00:14:51.24
There we gonna make
circles. Stimulating the
00:14:52.18\00:14:57.71
muscles in the
upper body, it is also an
00:14:57.80\00:14:59.51
excellent way to
help prevent osteoporosis.
00:14:59.67\00:15:02.51
There we go. Good job.
Keep turning. Now we go
00:15:04.35\00:15:18.46
like to try and fly.
This start taking off,
00:15:18.49\00:15:30.84
really have something
going here. 15 seconds,
00:15:30.99\00:15:39.21
keep it going, keep
turning it around, keep
00:15:39.97\00:15:43.66
feet going. Okay, now
hold them out straight,
00:15:43.83\00:15:53.56
keep stepping and
hold up for one minute.
00:15:54.25\00:15:59.46
Hold the arms out
straight, palms down.
00:16:10.35\00:16:12.46
You need to drop
them at home that's okay.
00:16:13.14\00:16:15.10
Then bring them right
back up as soon as you
00:16:16.64\00:16:18.83
can. Down to 30
seconds. Down to 20, 15, 10, 9,
00:16:18.98\00:16:44.71
8, 7, 6, 5, 4, 3, 2,
1, relax. Step out and
00:16:45.14\00:16:55.97
back, together, step
out, back, together, step
00:16:56.15\00:17:01.75
out and back,
together, out, back, together,
00:17:01.78\00:17:07.47
out, back, together,
out, back, together, out,
00:17:08.19\00:17:14.33
back, together, out,
back, together, out, back,
00:17:15.28\00:17:21.44
together, out,
back, together, out, back,
00:17:21.93\00:17:27.35
together, out,
back, together, out, back,
00:17:27.76\00:17:33.23
together, out, back,
together, put up and out,
00:17:33.71\00:17:40.69
back, together, out,
back, together, out, back,
00:17:41.39\00:17:47.39
together, out,
back, together, out, back,
00:17:47.90\00:17:53.24
together, okay. Get
your jump ups going again.
00:17:53.83\00:17:55.54
Up and around,
good. Okay, keep going.
00:17:56.36\00:18:13.00
Now for some
modification we gonna go one leg
00:18:15.20\00:18:17.32
at a time. Ready
left, right, left, right,
00:18:17.35\00:18:33.03
left, right, left,
right, left, right, okay,
00:18:37.19\00:19:05.12
together, keep going,
keep going, keep going,
00:19:05.27\00:19:08.78
keep going. 40 more
seconds, good, keep it up.
00:19:08.81\00:19:19.84
Down to our last 30,
keep those arms going,
00:19:22.91\00:19:29.48
keep the toes come
up to the ground, good.
00:19:29.72\00:19:31.22
Down to 20, 15, and
10, 9, 8, 7, 6, 5, 4, 3, 2,
00:19:33.28\00:19:51.14
1, step it out. We are
going ahead towards our
00:19:51.42\00:19:57.90
cool down. It's
probably a good news, right,
00:19:58.01\00:20:01.55
good news, okay.
Listen to gospel message that
00:20:02.69\00:20:11.70
is still good news.
Okay, we gonna go 30 more
00:20:11.73\00:20:23.06
seconds with this
pace, and we gonna slow it
00:20:23.13\00:20:25.51
down a notch. Down to
15, 10, 9, 8, 7, 6, 5, 4,
00:20:25.59\00:20:50.56
3, 2, 1, slow down.
Now we are just walking,
00:20:51.21\00:20:56.12
just walking. Good.
We're slowing down, letting
00:20:56.90\00:21:15.46
our heart rates come
back to a slower rate, and
00:21:15.49\00:21:18.93
using our muscles
to help that cool down
00:21:18.96\00:21:21.12
process. You never
want to stop suddenly when
00:21:21.21\00:21:25.34
you doing hard
aerobic exercise as it puts a
00:21:25.37\00:21:28.31
lot of demand on your
heart. Down to 15, 10, 9,
00:21:28.50\00:21:45.43
8, 7, 6, 5, 4, 3,
2, 1, good, okay, let's
00:21:45.81\00:21:54.10
stretch calves out.
Hold steady, ten more
00:21:54.19\00:22:03.27
seconds, 1, 2, 3, 4,
5, 6, 7, 8, 9, 10. Switch,
00:22:03.40\00:22:14.35
let's down and hold
for 10 more seconds, 1, 2,
00:22:17.17\00:22:26.95
3, 4, 5, 6, 7, 8, 9,
10. Step out to the side.
00:22:27.50\00:22:36.04
Stretch the inside of
your thigh and hold that.
00:22:37.22\00:22:41.60
Ten more seconds, 1,
2, 3, 4, 5, 6, 7, 8, 9,
00:22:44.57\00:22:55.60
10. Switch sides,
hold, ten more seconds, 1, 2,
00:22:55.80\00:23:08.71
3, 4, 5, 6, 7, 8, 9, and 10.
00:23:09.04\00:23:16.84
Bring our arms up,
bring our shoulder blades
00:23:17.73\00:23:20.25
together, try and
squeeze them as hard as you
00:23:20.29\00:23:23.03
can. Squeeze
together, squeeze together, and
00:23:23.23\00:23:30.17
now let's pull them
out as far as we can, reach
00:23:30.20\00:23:32.40
across, pull your
shoulder blades apart.
00:23:32.50\00:23:35.68
Now bring them back
together again. Squeeze,
00:23:38.04\00:23:40.92
squeeze, squeezing,
and now across and now back
00:23:42.06\00:23:53.55
again, squeeze your
shoulder blades together,
00:23:53.63\00:23:56.33
chest up, squeeze
back and now across, way
00:23:58.05\00:24:03.87
across and then back
and squeeze together,
00:24:03.97\00:24:09.84
squeeze them
together in about and across.
00:24:10.68\00:24:15.25
Okay, let's roll the
shoulders up and around,
00:24:19.14\00:24:21.97
way, up and around,
up, and up, and up, and up,
00:24:22.12\00:24:29.85
and up, and up, two
more, up and up. Now the
00:24:31.12\00:24:36.89
other way, up and
around, 1 and 2 and 3, 4, 5,
00:24:36.94\00:24:45.68
6, 7, 8, 9, 10. Turn
your head to the side and
00:24:46.46\00:24:55.70
turn, and turn, and
turn. Look up to the
00:24:55.90\00:25:03.00
ceiling, down to
the floor, and up to the
00:25:03.24\00:25:07.73
ceiling, and down to
the floor, hands behind
00:25:07.87\00:25:12.23
your back, contract
your abdomen, bend over,
00:25:12.30\00:25:16.43
up and lay back,
contract, over, up and back,
00:25:17.39\00:25:25.17
contract, over, up and
back, contract, over, up
00:25:25.83\00:25:34.48
and back,
contract, over, up and back,
00:25:35.02\00:25:40.69
contract, over, up and
back, contract, over, up
00:25:41.36\00:25:49.04
and back, contract,
over, up and back, Ten
00:25:49.81\00:25:55.14
more, over, up, here
is 1, contract, over, up,
00:25:55.27\00:26:02.72
here is 2, contract,
over, up, 3, contract,
00:26:03.19\00:26:09.75
over, up, here is 4,
contract, over, up, 5,
00:26:10.70\00:26:18.01
contract, over, up,
6, contract, over, up, 7,
00:26:18.20\00:26:26.60
contract, over, up,
8, two more, contract,
00:26:26.97\00:26:31.66
over, 9, one more,
contract, over, up and 10,
00:26:32.47\00:26:38.81
alright. Let's rotate,
and turn and turn, turn,
00:26:39.00\00:26:48.18
turn, turn, and turn,
and turn, two more times,
00:26:50.02\00:26:57.94
turn, turn, turn, and
turn, good. That's it.
00:26:58.53\00:27:07.43
Thanks a lot folks.
You're not be deceived by
00:27:07.60\00:27:12.85
people trying to
convince you. You need to
00:27:13.02\00:27:14.82
spend lots of money on
various supplements for
00:27:15.03\00:27:17.67
osteoporosis. God do
not make a mistake in
00:27:17.70\00:27:20.28
creating people and
the good news here is the
00:27:20.39\00:27:23.25
same as salvation it's
free. Just by following
00:27:23.33\00:27:26.02
a good lifestyle,
getting regular exercise,
00:27:26.05\00:27:28.21
drink lots of water,
reducing your protein
00:27:28.31\00:27:30.58
content, eating more
vegetarian type diet and
00:27:30.65\00:27:33.53
isn't drinking
milk is gonna cure your
00:27:33.56\00:27:35.74
osteoporosis but
getting in good lifestyle with
00:27:35.79\00:27:38.19
regular exercise and
claming the promises of
00:27:38.38\00:27:40.49
God. Remember if you
have a sad heart it will
00:27:40.57\00:27:43.35
dry the bones. But
you can do all things
00:27:43.52\00:27:45.33
through Christ to
strengthen you, according
00:27:45.42\00:27:47.69
to Philippians
4:13. God bless you.
00:27:47.72\00:27:50.25
I'm looking forward
to see you next time.
00:27:50.54\00:27:52.02