The following
program is designed
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to demonstrate simple workouts
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that you can use 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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Aerobic exercise is important
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for everybody
especially for seniors,
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but often times they
don't even know where to begin.
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Find out how, next on
Body and Spirit Aerobics.
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Hello, I'm Dick
Nunez, wellness director
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of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Today's program is
gonna be special for seniors.
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Just when we need
exercise most, we tend not to,
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in fact, we find in less
than ten percent of all people
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over the age of 65 have
a regular exercise program.
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After the age of
75, one-third of all men
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and two-thirds of all women
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can no longer
pick up ten pounds,
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so what that
means it's impossible
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to pickup grandchildren,
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it's even hard
to pickup groceries.
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Often times, people end
up in nursing homes simply
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because they can't take
care of themselves anymore.
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Well, a while back
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at the Boston Hebrew
Rehabilitative Center
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took people
average ages 87 to 96
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and found that
by working them out,
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within two months some of them
were tripling their strength,
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which means they
are bending canes,
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getting up out of wheel chairs
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and often times able now to
walk out of the nursing home
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because they can
take care of themselves.
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I have seen seniors
make dramatic turnarounds,
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one woman who was 73 years old
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came out to our
wellness program,
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she was in such pain she
was heading for a wheelchair,
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within two weeks she
was walking incredible,
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six to ten miles a day.
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So, I think we are
ready to get started.
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Helping me out today
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is gonna be an
old friend of 3ABN,
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better known
around here as Mom Ford.
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Okay, go and have a seat.
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We're gonna do
this program from chairs
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because often times
it's difficult for seniors
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to get around very
easily, not Mom Ford of course.
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But we're gonna
have a good workout
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and we had good
times working out
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before so we're gonna
do it again this time.
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Let's start by just
getting some easy warm ups
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such as swing our
arms up and around
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and up and around and up.
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Range of motion and flexibility
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is very important for all people
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and often times the seniors
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they start to lose
that, but not Mom Ford.
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You can see
she's doing just fine.
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Okay, let's go
the other way now.
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Let's go up and
around the other way.
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Good, up and around, up
and around, up and around.
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Five more times,
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there's one and two
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and three and four and five.
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Now let's squeeze the
hands together, squeeze hard.
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Now we're gonna push them
up over our head like this
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and then back
down and up and down
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and up and down and up and down
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and up and down.
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Three more
times, up down, up down.
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One more time,
up and down, good.
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Okay just gonna
shake it out and relax it.
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Okay, let's bring an arm across.
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We're gonna
stretch out a little bit.
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We're gonna hold that.
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All right, ten more seconds,
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one, two, three, four, five,
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six, seven, eight, nine, ten.
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Now let's go the other way
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and hold, one,
two, three, four, five,
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six, seven, eight, nine, ten.
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All right, let's
bring our arms up like this,
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let's bring our elbows back,
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and push into the
chair and now bring it out.
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And back and bring it out.
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And drive it back
and let's come out.
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And back and out
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and back and out.
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Five more times.
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There is one and back and out.
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There's two, and back and out.
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There's three, back
and out, back and out.
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Good, now let's
bring arm up over the head,
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get hold the elbow and pull.
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This gonna
stretch the shoulder area
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and hold that for
five more seconds.
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One, two, three, four, and five.
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Now switch down and
hold the elbow. Good.
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And let's hold that
now for ten more seconds.
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One, two, three, four, five,
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six, seven,
eight, nine, ten, relax.
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All right, now
what we're gonna do,
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is just go up and
down on the toes like this.
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Oh, you're almost
on your toes already.
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For those at home
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if you might be a little
bit vertically challenged,
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you may need to put a
block under your feet.
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Now this will
seem somewhat simple,
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but it's starting a
rhythmic activity of your body
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start to get things going here.
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Now we're gonna do
this for 20 more seconds.
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This is an excellent
one for the calf area,
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for the Achilles
tendon and 15 more seconds,
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down to ten,
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five, four, three, two, one.
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Okay, we're gonna put
both legs out straight.
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Okay, you might have
to scoot towards the edge
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of your chair just little more.
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Okay, I need to
get you a lower chair.
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Okay, raise one leg up and down,
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now the other one and up.
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Switch and up.
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Switch, good, good,
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up, up, up, up,
up, little slower.
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We don't wanna get
burned out too fast.
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We got long
ways to go, Mom Ford.
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Good. Nice even
pace. Up and down.
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Good. A bit slower.
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Okay, left, right, left, right,
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left, right, left right,
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left, right, left, right,
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left, right, left, right,
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left, right, left, right.
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We're gonna go
for 45 more seconds.
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Now we're down to 40.
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Now we're down to
30. Good, keep going.
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Now if you have to stop
and rest at home, that's okay.
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Otherwise keep
pushing, 20 seconds.
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Left, right, left, right,
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left, right, left, right,
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left, right, left, right,
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left, right, left, right.
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Okay, now we're gonna bring
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the left foot
over and then back.
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Now right foot over and back,
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over and back, over and back.
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Good, down, up, down,
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up, down, up, down.
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Left, right, left, right,
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left, right, left, right,
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left, right, left, right,
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left, right, left, right, left.
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15 more seconds,
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right, left, right, left,
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right, left, right, left,
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right, left and right.
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Now we're gonna bring
the legs out and together,
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out, together, out, together,
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out, together, out, together,
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out, together,
out, together, good.
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How are you doing, Mom
Ford? You're all right?
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All right, good.
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Good, keep moving.
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And we're gonna do
this for 20 more seconds.
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And now we're down to ten,
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nine, eight, seven, six, five,
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four, three, two, one, okay.
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Bring your feet up.
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Okay, now we're gonna
go up and down like this.
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We're gonna be
marching in our chair.
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Good. Picking the knees
up, picking the feet up.
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So little bit
modified version of our
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normal stepping and
so forth that we do.
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We're gonna keep this going.
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And we're gonna put little arm
action here in just a second,
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won't be too difficult.
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It means we're
gonna make it harder.
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Okay, we got the rhythm
down here, okay, keep stepping.
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Now turn your hands like this.
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We're gonna curl our arms up
and down while we step. Good.
00:11:55.67\00:12:01.17
And up, down, up, down,
00:12:01.18\00:12:05.29
up, down, up, down,
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up, down, up, down, up, down.
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Go down now and up, down,
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up, down, up, down,
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up, down, up, down,
00:12:22.25\00:12:26.29
up, down, up, down,
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up, down, up, down,
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up, down, up, down, 15 seconds.
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And, we are down to ten.
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Okay, we're gonna
cross our leg over
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and then down and switch,
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down and up, down and up,
00:12:58.18\00:13:01.80
down and up, down
and up. Keep going.
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I've always been
good at crossing my legs.
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I never knew it
was an exercise of.
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It works well.
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Good, keep going.
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And try and do it
for 15 more seconds.
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Now down to ten.
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Okay, step, step.
00:13:52.94\00:13:56.02
Now for those at home,
00:14:04.83\00:14:06.70
this is too easy you can
do this without the chair.
00:14:06.71\00:14:10.03
You can stand up at this
point and start stepping.
00:14:10.04\00:14:13.07
The bottom line is we just
wanna keep the body moving,
00:14:15.86\00:14:18.63
keep the heart pumping,
keep the blood circulating,
00:14:18.64\00:14:20.97
and 20 more seconds.
00:14:32.39\00:14:33.81
Ten, nine, eight, seven, six,
00:14:43.02\00:14:47.80
five, four, three, two, one.
00:14:47.81\00:14:52.23
Put the arms out,
00:14:52.24\00:14:54.46
we're gonna try not
to hit each other here.
00:14:54.47\00:14:57.54
Just hold them out
as we keep stepping.
00:14:57.55\00:14:59.87
Now we'll be
feeling it little bit
00:15:02.95\00:15:04.11
in our shoulders
here pretty soon.
00:15:04.12\00:15:06.17
As we bring in
more muscle groups,
00:15:11.19\00:15:13.78
we burn even more calories,
00:15:13.79\00:15:16.76
but our main focus
is to keep stepping.
00:15:16.77\00:15:19.12
You're doing okay?
All right, good, me too.
00:15:26.77\00:15:33.04
My arms are heavy than yours.
00:15:33.05\00:15:34.66
And now we are
down to ten seconds.
00:15:41.97\00:15:44.58
Actually we can
go little longer.
00:15:44.59\00:15:45.91
I think we're doing okay.
00:15:45.92\00:15:47.82
You do okay? You
can go little longer?
00:15:47.83\00:15:49.60
Okay, we're gonna try and
hang up for one more minute.
00:15:49.61\00:15:54.42
Now for those at home,
00:15:58.34\00:15:59.39
if you have to put
your arms down, that's okay.
00:15:59.40\00:16:02.49
But we're gonna try
and toughen it out here.
00:16:02.50\00:16:04.70
Forty five seconds and 40,
00:16:08.58\00:16:14.31
now 30.
00:16:22.34\00:16:23.41
Last 20 seconds. She
started to feel it yet.
00:16:32.12\00:16:34.31
Are you still okay? Yeah.
00:16:36.12\00:16:37.68
Okay, well. We'll,
keep it going then.
00:16:37.69\00:16:41.74
Oh, let's go for
another, she says.
00:16:41.75\00:16:44.28
Okay, we'll go for another.
00:16:44.29\00:16:46.99
Well, what happens if
I started getting tired?
00:16:47.00\00:16:49.08
Let now change it, she says.
00:16:51.87\00:16:53.47
Okay, I'm request for
Mom Ford, one more minute.
00:16:55.92\00:16:59.74
Okay, down to 45 seconds,
00:17:07.72\00:17:09.45
so we'll make three minutes
00:17:09.46\00:17:10.58
where we had our
arms up like this.
00:17:10.59\00:17:12.19
You realize that I hope.
00:17:12.20\00:17:13.69
And we are down to 30.
00:17:22.29\00:17:23.93
And now we're down
to 20 and 15. Good.
00:17:31.66\00:17:39.34
Oh, you're
doing great, Mom Ford.
00:17:39.35\00:17:41.47
Okay, put the arms
down and keep stepping.
00:17:51.41\00:17:54.52
I'm glad you
didn't say one more.
00:17:56.55\00:17:58.05
Okay, let's step
a little faster now,
00:18:02.62\00:18:04.75
left, right, left,
right, left, right.
00:18:04.76\00:18:07.33
Good. Oh, you're doing great.
00:18:10.17\00:18:14.77
You must have been a
good marcher in your day.
00:18:18.38\00:18:20.37
Good walker. Good walker,
00:18:21.22\00:18:22.70
are you still in your
day? What am Italking about?
00:18:22.71\00:18:25.24
Good, keep going.
00:18:33.15\00:18:34.50
We gonna keep it going quickly.
00:18:49.34\00:18:52.63
Now let's switch
back to cross over
00:18:52.64\00:18:55.61
and cross and cross
00:18:55.62\00:18:58.71
and cross and cross.
00:18:58.72\00:19:00.78
Good, cross, cross,
00:19:00.79\00:19:04.14
cross, cross, cross.
00:19:04.15\00:19:08.13
Excellent. cross, cross,
00:19:08.14\00:19:11.91
cross, cross,
cross, cross, cross.
00:19:11.92\00:19:18.03
Left, oh you are-- I'm sorry,
00:19:18.04\00:19:20.72
I goofed you up.
00:19:20.73\00:19:21.99
You were doing
little late than me.
00:19:22.00\00:19:24.88
Okay, I'll catch up with you.
00:19:24.89\00:19:26.33
Left, right, left, right,
00:19:26.34\00:19:30.93
left, right, left,
right, left, right.
00:19:30.94\00:19:38.19
Cross, cross, cross and cross
00:19:38.20\00:19:42.82
and cross and cross,
00:19:42.83\00:19:45.27
and cross, cross, cross,
00:19:45.28\00:19:48.87
cross, cross, cross, cross.
00:19:48.88\00:19:52.84
Okay, step. We're
gonna step lively again.
00:19:52.85\00:19:56.05
Step, step,
step, step, step, step.
00:19:56.06\00:20:01.78
Left, right, left, right,
00:20:01.79\00:20:03.59
left, right, left, right, good.
00:20:03.60\00:20:06.23
We're marching to Zion.
00:20:06.24\00:20:07.42
Keep it going.
00:20:09.45\00:20:10.54
We're gonna keep the
brisk pace for 25 more seconds,
00:20:26.12\00:20:29.24
now we'll start
slowing it down a little bit.
00:20:29.25\00:20:31.23
We're down to ten seconds,
00:20:40.70\00:20:43.72
nine, eight, seven, six,
00:20:43.73\00:20:47.46
five, four, three, two, one.
00:20:47.47\00:20:52.31
Slow down. Good.
00:20:52.32\00:20:57.05
Stump that carpet.
00:20:59.24\00:21:00.65
You're doing great.
00:21:07.42\00:21:09.49
Whenever we do cardiovascular,
00:21:09.50\00:21:11.01
we like to slow down gradually,
00:21:11.02\00:21:13.30
not to put great
stress on the heart.
00:21:13.31\00:21:15.51
Let the leg muscles
help you circulate the blood.
00:21:15.52\00:21:19.11
Great, keep going.
00:21:36.53\00:21:37.84
We're gonna try and do this
00:21:41.23\00:21:43.90
for about 30 more seconds.
00:21:43.91\00:21:46.34
Now we're down to our last 30.
00:21:52.26\00:21:53.68
Step, step, step, step,
00:21:54.97\00:22:00.86
step, good, doing great.
00:22:00.87\00:22:03.16
Ten more seconds with this pace.
00:22:12.67\00:22:14.50
Now slow down little more still,
00:22:21.88\00:22:24.78
real gentle, good.
00:22:24.79\00:22:26.80
Twenty more seconds.
00:22:32.86\00:22:34.39
And now we're down to seven,
00:22:43.70\00:22:46.88
six, five,
four, three, two, one.
00:22:46.89\00:22:52.78
Good, all right.
00:22:52.79\00:22:54.59
We're gonna do this, put
your heel onto the carpet.
00:22:54.60\00:22:57.70
You can, okay.
00:22:57.71\00:22:59.19
And we just gonna pull,
00:22:59.26\00:23:00.74
so you feel the pull
on the back your leg.
00:23:00.75\00:23:02.56
We're just digging our heel in
00:23:02.57\00:23:04.22
and we're pulling, pulling.
00:23:04.23\00:23:06.11
You feel that in the
back of your leg, good.
00:23:06.12\00:23:09.54
Okay, keep holding that steady.
00:23:09.55\00:23:12.57
We're gonna hold it, hold it,
00:23:12.58\00:23:15.13
hold it, hold it, hold it.
00:23:15.14\00:23:18.81
We're gonna hold it
for ten more seconds.
00:23:18.82\00:23:21.26
One, two, three, four, five,
00:23:21.27\00:23:27.03
six, seven, eight, nine, ten.
00:23:27.04\00:23:31.73
And now we're gonna
switch the other side.
00:23:31.74\00:23:33.96
Dig the heel in. Hold it tight.
00:23:33.97\00:23:38.71
Feel your hamstring which
is in the back of your leg,
00:23:41.01\00:23:43.48
contracting you should do this.
00:23:43.49\00:23:45.07
Hold it. Fifteen more seconds.
00:23:49.14\00:23:54.30
Good, good, and five,
four, three, two, one.
00:23:59.48\00:24:07.63
We'll sit
forward, put your hands
00:24:07.64\00:24:09.76
on the outside of your knees
00:24:09.77\00:24:11.73
and push, push
against your knees
00:24:11.74\00:24:14.22
as you try to
spread your knees out.
00:24:14.23\00:24:15.78
Just hold it tight. Hold it.
00:24:17.42\00:24:20.18
Feel this little bit in
your chest as well on your hips.
00:24:21.27\00:24:25.32
Push steady. Push, now hold it.
00:24:25.33\00:24:30.79
Twenty more seconds.
00:24:30.80\00:24:32.15
Now 15, 14,13, 12, 11,
00:24:37.26\00:24:42.64
10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
00:24:42.65\00:24:52.24
Now hands on the
inside of the knees
00:24:52.25\00:24:54.54
and squeeze your legs
together as you are pushing out
00:24:54.55\00:24:57.70
the same time
with your shoulders.
00:24:57.71\00:25:00.08
Hold that
steady. Hold it. Hold it.
00:25:02.18\00:25:06.46
Forty five more seconds to
feel this in your shoulders
00:25:08.71\00:25:13.89
and on the
inside of your thighs.
00:25:13.90\00:25:15.73
And you gonna hold
down 30 more seconds.
00:25:19.53\00:25:23.21
You're holding
up great, Mom Ford,
00:25:27.36\00:25:28.90
just like you always do.
00:25:28.91\00:25:30.23
Twenty seconds,
00:25:32.74\00:25:33.96
15, 14, 13, 12, 11, 10, 9, 8, 7,
00:25:37.62\00:25:46.73
6, 5, 4, 3, 2, 1, good.
00:25:46.74\00:25:53.98
Okay. We're gonna
crunch forward here.
00:25:53.99\00:25:57.22
Have your hands in your abs.
00:25:57.23\00:25:58.97
Okay, then lay back
and then crunch and back
00:25:58.98\00:26:04.96
and crunch forward and back
00:26:04.97\00:26:08.25
and crunch forward and back
00:26:08.26\00:26:11.62
and crunch forward and back
00:26:11.63\00:26:14.56
and crunch and
back, crunch and back,
00:26:14.57\00:26:20.09
crunch and
back, crunch and back,
00:26:20.10\00:26:25.11
and crunch and
back, crunch and back,
00:26:25.12\00:26:30.39
crunch back, crunch back,
00:26:30.40\00:26:35.38
crunch back, crunch back,
00:26:35.39\00:26:40.24
crunch back. Ten more.
00:26:40.25\00:26:45.02
Here is one and two and three
00:26:45.03\00:26:52.30
and four and five, six,
00:26:52.31\00:26:59.25
seven, eight, nine, ten.
00:26:59.26\00:27:06.58
All right. That's it Mom Ford.
00:27:06.59\00:27:08.17
You can go ahead
and go. Thanks a lot.
00:27:08.18\00:27:09.94
There really is no reason
why somebody can't exercise.
00:27:13.21\00:27:16.64
If you're in
your 80s or your 90s,
00:27:16.65\00:27:19.01
see people have
tremendous progress
00:27:19.02\00:27:21.13
in a very short period of time.
00:27:21.14\00:27:22.86
As you can see
exercise can be modified
00:27:22.87\00:27:25.34
to fit your needs regardless of
00:27:25.35\00:27:27.67
if you're very
restricting your movement
00:27:27.68\00:27:29.85
or whether you just
getting up there in years
00:27:29.86\00:27:31.51
and having them moving around.
00:27:31.52\00:27:33.22
The greatest reason why people
cannot move is inactivity.
00:27:33.23\00:27:37.29
The famous exercise guru,
00:27:37.30\00:27:38.69
Jack LaLanne was once asked,
00:27:38.70\00:27:40.40
have you added
years to your life?
00:27:40.41\00:27:42.18
He said I don't know, but
I've added life to my years.
00:27:42.19\00:27:44.57
Let's do it for
the right reason.
00:27:44.58\00:27:46.03
Philippians 4:13 says,
00:27:46.04\00:27:47.52
"I can do all things through
Christ who strengthens me."
00:27:47.53\00:27:50.14
God bless you,
will see you next time.
00:27:50.15\00:27:52.11