The following program
is designed to demonstrate
00:00:02.33\00:00:04.13
simple workouts that you
can use to improve your health.
00:00:04.39\00:00:06.71
Be sure to consult
your physician before
00:00:08.98\00:00:10.49
beginning any exercise program.
00:00:10.64\00:00:12.50
The baby boomer generation
is finding out that yes
00:00:15.36\00:00:17.45
indeed, even they can
start getting older. So, today
00:00:17.57\00:00:20.19
we're gonna try and focus
on that particular group of
00:00:20.23\00:00:22.56
people. So stay tuned
for exercising for the baby
00:00:22.75\00:00:25.43
boomers next on
Body and Spirit Aerobics.
00:00:25.61\00:00:28.52
Hello, I am Dick Nunez
Wellness Director at Black
00:00:56.45\00:00:58.59
Hills Health and
Education Center. Welcome
00:00:58.78\00:01:00.81
to Body and Spirit Aerobics.
00:01:00.96\00:01:02.24
Today we're gonna
being doing a workout for the
00:01:02.81\00:01:04.48
baby boomer generation.
But who is that include,
00:01:04.62\00:01:07.19
usually its considered
people born after World War
00:01:07.55\00:01:09.40
II, up until. Well, I
don't know about the mid 50's,
00:01:09.54\00:01:12.61
I'm on that tail end of
the baby boomers. And we've
00:01:12.91\00:01:15.93
find that, if you stay
in good shape, you can have
00:01:16.05\00:01:18.07
a long and healthy life.
So, we're gonna get started
00:01:18.10\00:01:20.77
now and helping me
out are also couple baby
00:01:20.93\00:01:23.59
boomers Fred and Becky Garber.
00:01:23.77\00:01:25.66
And we're gonna get
started with some warming up,
00:01:26.40\00:01:27.75
warms up here. We're
gonna press our hands
00:01:27.99\00:01:29.43
together and we're
gonna pushup and bring it down
00:01:29.48\00:01:33.77
and up, take a deep
breath as you come up. And
00:01:34.96\00:01:37.68
back down, up,
breathe in, blow out as you
00:01:37.84\00:01:42.92
comeback down, big
breathe in, and then down, and
00:01:43.10\00:01:48.70
then up, and down, and
up, and down. Ten more,
00:01:48.76\00:01:57.48
there is one, and 2, and
3, and 4, 5, 6, big breath, 7,
00:01:58.36\00:02:17.84
8, 9, last one. Now,
press hard together in the
00:02:20.14\00:02:27.06
middle, press, press,
keep pressing, press hard,
00:02:27.19\00:02:31.96
twenty more seconds,
press, press, press it, fifteen.
00:02:32.85\00:02:38.89
Now, down to ten, 9, 8,
7, 6, 5, 4, 3, 2, 1, good,
00:02:41.72\00:02:53.01
relax. Alright, we're
gonna get our feet apart, bend
00:02:53.04\00:02:57.66
the knees, reach out,
pull, contract your shoulder
00:02:57.73\00:03:01.69
blades together. And
push them out, contract and
00:03:01.87\00:03:07.10
out, contract and out,
contract and out, contract
00:03:07.16\00:03:16.14
and out, contract and
out, good, keep it up.
00:03:16.94\00:03:22.76
Ten more, there is 1,
and 2, and 3, 4, 5, reach way
00:03:24.15\00:03:38.49
out 6, 7, 8, 9, and 10.
Let's get warmed up for our
00:03:38.52\00:03:49.88
Aerobics, step your
foot out, lift your toe up,
00:03:49.98\00:03:53.90
press down, up, and
down, up, down, up, down, up,
00:03:55.05\00:04:03.37
down, up, 6, up, 7, up,
8, up, 9, up, 10, ten more 1,
00:04:04.24\00:04:16.05
and 2, 3, 4, 5, 6, 7, 8, 9,
10. Switch the feet, and up,
00:04:17.33\00:04:35.78
up, and 3, 4, 5, 6, 7, 8,
9, ten more 1, 2, 3, 4, 5, 6,
00:04:37.37\00:05:02.15
7, 8, 9, 10. Step back,
press your heel to the ground,
00:05:03.27\00:05:10.98
now up, and down, up,
down, up, down, up, 4, up,
00:05:11.56\00:05:19.76
5, up, 6, up, 7, up, 8,
up, 9, up, ten more 1, 2, 3, 4,
00:05:20.59\00:05:36.58
5, 6, 7, 8, 9, 10.
Switch over, up, and up, and up,
00:05:37.77\00:05:52.37
up, and up, 6, 7, 8, 9, 10,
11, 12, eight more, 1, 2, 3,
00:05:53.50\00:06:10.93
4, 5, 6, 7, 8.
Alright, start our movement now;
00:06:11.91\00:06:20.82
step out, back, center,
out, back, center, out, back,
00:06:21.12\00:06:29.38
center, out, back,
center, out, back, center, out,
00:06:30.20\00:06:37.44
back, center, out, back,
center, out, back, center,
00:06:38.19\00:06:45.71
out, back, center, out,
back, center, out, back,
00:06:46.10\00:06:53.42
to the center, out, back,
center, out, back, center,
00:06:53.83\00:07:00.48
out, back, center, out,
back, center, out, back,
00:07:01.13\00:07:08.01
center, out, back,
center, out, back, center, out,
00:07:08.75\00:07:15.65
back, center, out, back,
center, out, back, center,
00:07:16.47\00:07:23.91
out, back, center, out,
back, center, out, back,
00:07:24.19\00:07:31.25
center. Twenty more
seconds, center, out, back,
00:07:31.89\00:07:37.00
center, out, back,
center, out, back, center, out,
00:07:37.85\00:07:44.71
back, center, out, back,
center, out, back, center,
00:07:45.33\00:07:52.68
out, back, center.
Let's start stepping, let's do
00:07:53.12\00:07:58.37
walking motion with first,
try and pick the knees up,
00:07:58.58\00:08:02.54
nice and high. Let's
get together, good, pick the
00:08:03.57\00:08:18.29
legs up, way up. Okay,
let's get the arms movement
00:08:18.34\00:08:23.33
now, good job way up.
Now, we're gone anywhere,
00:08:23.43\00:08:43.57
will still get tired. It
is nice, when you can get
00:08:43.99\00:08:54.80
outside in God's nature
and get lots of fresh air
00:08:54.97\00:08:59.32
and sunshine, while do
this as well. It's also
00:08:59.46\00:09:03.42
helpful, when you have
somebody in front of you
00:09:03.54\00:09:07.12
each morning say
alright it's time to exercise.
00:09:07.27\00:09:09.84
So, you can get the best
support for doing together,
00:09:15.43\00:09:16.77
portable TV, is better
operated, well outside you
00:09:17.02\00:09:20.40
can do this, good keep
it up. Twenty more seconds
00:09:20.43\00:09:34.53
and ten seconds, alright
get your jump rope starting.
00:09:42.61\00:09:54.63
There you go. Fred
and Becky are accomplished
00:09:55.84\00:10:01.07
jump ropers, so they
are gonna take advantage of
00:10:01.21\00:10:03.83
that. Yes, baby boomers
you too can be good jump
00:10:03.95\00:10:07.33
ropers. Matter of a
little practice, getting going,
00:10:07.49\00:10:10.24
there is no magic age
when you start getting old.
00:10:10.75\00:10:13.51
Some people think it's
40, some people think it's 50,
00:10:14.14\00:10:17.12
some 60 Jacqueline
hasn't figured it out yet, he's
00:10:17.89\00:10:20.63
about 86, good going.
Lots of people when they're
00:10:20.72\00:10:27.73
80's, they're very active
and very healthy and do it
00:10:27.76\00:10:29.65
what they want. The
famous inventor John Harvey
00:10:29.68\00:10:34.25
Kellogg was active
until the age of 92, along the
00:10:34.40\00:10:37.65
way he developed the
flicking pasta for cereals,
00:10:37.72\00:10:40.14
keep going, and keep
going. Five more seconds,
00:10:42.31\00:10:49.31
good job, okay let's step,
step, step, forty five more
00:10:52.93\00:11:06.90
seconds here, then
we're gonna get some shoulder
00:11:07.08\00:11:09.68
work and do here.
Multiple muscles working will be
00:11:09.81\00:11:20.63
more calories burning,
more fat being metabolized.
00:11:20.79\00:11:23.82
Are you ready Fred? Oh! Yeah.
00:11:34.96\00:11:36.12
Are you ready Becky?
Yes. Good, now I need to
00:11:36.56\00:11:39.56
figure out, if I'm
ready, okay and do 10 more
00:11:39.65\00:11:43.74
seconds. Okay arms
out, start to circles, okay
00:11:43.89\00:12:04.27
backwards now and back
to the front. And to the
00:12:04.43\00:12:22.84
back, and back to the front,
and to the rear, and hold.
00:12:22.95\00:12:53.41
This will stuff, and
we're gonna go for one minute.
00:12:54.55\00:13:03.54
Before we got the first
ten seconds starts. And there
00:13:04.34\00:13:13.07
is twenty seconds, and
we're half way there thirty
00:13:13.18\00:13:22.81
seconds, keep the arms
out straight, palms down.
00:13:23.02\00:13:26.51
For those at home, if
they have to drop your arms,
00:13:27.73\00:13:29.41
go ahead and do so, and
put them back up as soon
00:13:29.60\00:13:31.78
as you can. Fifteen more
seconds, 10, 9, 8, 7, 6, 5,
00:13:31.81\00:13:48.07
4, 3, 2, 1, good. Feels
good when we put them down,
00:13:48.40\00:13:58.56
but we got keep stepping
that keep the fat burning,
00:13:58.71\00:14:01.56
good job. Okay, we're
gonna do thirty more seconds,
00:14:11.02\00:14:20.69
and we're gonna find
our jump ropes again.
00:14:21.17\00:14:22.98
I think we lost them, did
we, you know there is still
00:14:25.19\00:14:27.08
here. Okay, and fifteen
more seconds 5, 4, 3, 2, 1.
00:14:27.23\00:14:52.80
Okay, find your jump
rope, let's go, almost I lost
00:14:52.90\00:14:58.98
mine. But you guys
keep going; now people
00:14:59.19\00:15:01.37
looking, good, good,
keep going. Okay, I found
00:15:01.52\00:15:24.89
mine, left foot, right
foot, left foot, right foot,
00:15:25.08\00:15:41.71
left foot, right foot, left
foot, right foot, left foot,
00:15:45.86\00:16:04.70
right foot, left foot, right
foot, left foot, right foot.
00:16:08.72\00:16:27.08
Step it out, doing
good, getting in that good fat
00:16:31.35\00:16:44.47
metabolic mode. Okay,
let's slow down, go way
00:16:44.52\00:16:53.61
up high again, okay let
it left, right, left, right,
00:16:53.64\00:16:58.11
left, right, left,
right, left, right, left, right,
00:16:58.66\00:17:05.05
left, right, left,
right, left, right, good keep it
00:17:05.81\00:17:12.83
up. Thirty more seconds,
pick in the knees up high,
00:17:12.86\00:17:27.92
knee up high, good job.
Twenty seconds, 5, 4, 3, 2,
00:17:28.10\00:17:52.62
1, okay let's go elbow
to knee, left, right elbow,
00:17:53.25\00:17:57.75
left elbow okay up, up,
up, up, up, up. Opposite
00:17:58.02\00:18:05.83
elbow, opposite knee,
here we go, we're doing
00:18:05.86\00:18:12.30
good. Thirty seconds,
twenty seconds, and down to
00:18:12.37\00:18:42.48
ten 9, 8, 7, 6, 5, 4, 3,
2, and 1. Okay, step we're
00:18:42.72\00:18:58.95
almost done with this
part. Because we start cooling
00:18:59.07\00:19:00.88
down here, you know
we're having some more fun.
00:19:01.02\00:19:06.50
There is forty
seconds, and now we're down to
00:19:13.06\00:19:22.88
thirty, and twenty five,
and twenty, 15, 10, 5, 4,
00:19:23.01\00:19:49.46
3, 2, nice and slow, just
walk it out, cool down time
00:19:49.71\00:19:56.26
and finish the race and
fought the good fight, good.
00:19:58.12\00:20:05.81
Forty five more
seconds, nice and easy, nice and
00:20:07.33\00:20:09.69
easy, just walking it out,
the walking it out. I think
00:20:09.83\00:20:14.38
those leg muscles help
our heart to cool down, down
00:20:14.43\00:20:22.39
to thirty seconds, and
twenty five, and twenty,
00:20:22.49\00:20:33.81
fifteen, and ten, 9, 8,
7, 6, 5, 4, 3, 2,1 on your
00:20:38.43\00:20:52.19
backs, your head up
this way. Have your knees
00:20:52.41\00:20:57.07
bend, feet on the
ground, hands behind your neck,
00:20:57.24\00:20:59.68
punches, ready am I
count, up, down, up, down,
00:21:00.81\00:21:05.90
up, down, up, down. Am
I count, up, down, okay
00:21:06.24\00:21:14.47
let's both down, okay
up, down, up, down, up, down,
00:21:14.50\00:21:21.09
up, down, up, down, up,
down, up, down, up, down,
00:21:21.44\00:21:31.08
up, down, up, down, up,
down, up, down, up, down,
00:21:31.50\00:21:40.75
up, down, up, down,
one more, up, down. Okay,
00:21:41.00\00:21:46.19
feet off the ground,
cross with the ankles, okay and
00:21:46.35\00:21:49.95
up, down, up, down,
up, down, up, down, up, 5,
00:21:50.23\00:21:59.92
up 6, up 7, up 8, up 9,
up 10, up 11, up 12, up 13,
00:22:00.00\00:22:15.30
up 14, up 15, up 16, up
17, up 18, up 19, up 20,
00:22:15.72\00:22:28.02
legs straight up, okay
and up, down, up 2, up 3,
00:22:28.21\00:22:37.14
up 4, up 5, up 6, up 7,
up 8, up 9, up, 10 more, up,
00:22:37.44\00:22:51.80
1, up, 2 up 3, up 4, up
5, up 6, up 7, up 8, up 9,
00:22:52.69\00:23:08.68
up, 10. Okay, on your
hands and knees, facing
00:23:09.09\00:23:12.03
the front. Okay, let's put
your left leg out straight,
00:23:12.09\00:23:18.40
and your right arm straight
and just hold with there,
00:23:18.89\00:23:22.09
right arm out real
straight, good job. This is an
00:23:22.71\00:23:27.09
excellent stretch and
hold for the low back. Stretch
00:23:27.20\00:23:31.91
lot of abdominal exercise.
Now, we wanna get little
00:23:32.03\00:23:34.43
back stimulation. We're
gonna try and hold that for
00:23:34.49\00:23:37.76
one minute, okay you're
in twenty seconds into it,
00:23:37.99\00:23:43.96
good, good going. And
there is thirty seconds,
00:23:45.35\00:23:53.09
good jobs folks
keep holding, good, good,
00:23:53.83\00:24:01.53
forty seconds, forty
five and fifty, 1, 2, 3, 4,
00:24:02.99\00:24:16.74
5, 6, 7, 8, 9, 10, excellent
switch, right leg back out
00:24:17.38\00:24:25.10
straight, left arm out
and hold, hold it. Again we're
00:24:25.24\00:24:31.52
gonna go for one minute,
although it's looks simple,
00:24:31.67\00:24:34.88
it really does nice job
on the back, hold on for ten
00:24:34.92\00:24:39.11
seconds, good hang in
there. Good, keep your arm
00:24:39.41\00:24:49.50
out nice and straight,
hold yourself steady, there is
00:24:49.58\00:24:57.79
thirty seconds good
job, and we're almost there.
00:24:57.92\00:25:00.24
Thirty five and forty good,
forty five, and fifty 1, 2,
00:25:03.57\00:25:20.22
3, 4, 5, 6, 7, 8, 9,
10, okay back on your hands
00:25:20.77\00:25:28.42
and knees, okay I like
you the Archer back up,
00:25:28.57\00:25:31.55
like a cat hissing.
Here you go, let's hold that
00:25:32.35\00:25:35.84
stretch okay reverse
the heads now, there you go
00:25:35.94\00:25:44.53
good job and back up.
Like cat hissing, there you
00:25:44.68\00:25:49.19
go and up and hold
that, hold it, and back down,
00:25:49.29\00:25:55.17
and up, up, up, up,
hold good job, and down.
00:25:58.27\00:26:05.87
And up, good, excellent
both of you, and down and
00:26:08.75\00:26:18.73
one more time, up, and
down. Okay back up on your
00:26:18.76\00:26:30.06
feet, let's finish up
with just some trunk rotation,
00:26:30.26\00:26:35.18
turn to the left, now to
the right, and to the left,
00:26:35.43\00:26:40.74
and to the right, and
turn, and turn, five more each
00:26:42.39\00:26:48.74
way. There is one, and
2, and 3, and 4, and 5,
00:26:48.79\00:27:08.03
good job. Thanks
folks, well done.
00:27:08.17\00:27:11.04
In our society today,
the baby boomers are reaching
00:27:14.55\00:27:16.69
senior citizen age.
And they're realizing yes
00:27:16.82\00:27:19.46
indeed, they too get
older. And often times
00:27:19.49\00:27:21.85
unfortunately, lot of
them they feel like they need
00:27:21.94\00:27:23.62
God. But that's a most
important thing in our life,
00:27:23.70\00:27:25.92
we need have that
close walk with God. Because
00:27:26.11\00:27:28.24
without him,
everything else we do in vain.
00:27:28.29\00:27:30.71
It's only for a corruptible
crown. That's, we can't
00:27:31.02\00:27:33.45
take with us, but we
can, we can dedicate ourselves
00:27:33.52\00:27:37.16
and our character to
God and great things to be
00:27:37.50\00:27:39.86
accomplished.
Remember what the Bible promise
00:27:40.06\00:27:41.95
says in Philippians 4:13
it tells us: That I can do all
00:27:42.12\00:27:45.70
things, not something but
all things through Christ,
00:27:45.94\00:27:48.21
who strengthens us.
God bless you and I'm
00:27:48.43\00:27:50.62
look forward to
see you next time.
00:27:50.65\00:27:52.06