The following program
is designed to demonstrate
00:00:02.46\00:00:04.14
simple workouts that
you can use to improve
00:00:04.17\00:00:06.17
your health. Be sure
to consult your physician
00:00:06.20\00:00:10.20
before beginning
any exercise program.
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Senior citizen
training is very important.
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We would have so much
better success keeping
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our seniors out of nursing
home, if we can just keep
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them moving, keep
their muscles strong active.
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Find out how next on
Body and Spirit Aerobics.
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Hello, I am Dick
Nunez Wellness Director at
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Often times training
seniors can be very challenging
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because it's hard
to get them moving.
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But today we're gonna
go over couple different
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types of routines that
seniors can do to stay strong,
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fit, and healthy. We
want them to stay as self
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sufficient as possible
for as along as possible.
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I know that's what they
want as well and we never
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none of us want to get
to a place where it's hard
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to remembrance and
so forth and by getting
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good regular exercise keeping
that brain well oxidative,
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we can self keep
ourselves young and fit for much
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longer time period. Alright,
I believe we're ready to get
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started. Helping me
out today is an old friend
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of 3ABN mom Ford. So, come
on out and we will get going.
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We're gonna sit down
in chairs assuming that
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some will have
trouble getting around.
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But we're gonna get
a good workout anyway.
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Okay, we're going to start
out by circling the arms up
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and around and getting
some blood flowing into our
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upper body. If you're having
trouble getting all the way up
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and around do the best
you can and you will find the
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more you do this, the
better you will get at doing it.
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Okay, let's go back the
other way now up and around,
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good, up and
around, and up and around.
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It's kind swimming in
air and so well I can't swim
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I sink otherwise. Okay,
and back around the other way
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again up and around, up
and around, up and around,
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good keep it going. And
back to the front again,
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up and around, we're
using the shoulders to start
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stimulating some
aerobic activity here using
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the upper body. Okay,
and back the other way again.
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Start to feel those
yet, yeah, okay. Okay,
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let's roll the shoulders
now, up and around good,
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keep the shoulders working
here. And now to the front,
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circling them up,
bringing up towards the ears,
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and feel your scapulae
region working. Okay, five more
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1, 2, 3, 4, 5, now reverses
with the other way and five
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more 1, 2, 3, 4, and 5.
Now, back to the front again
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good and five more, okay
squeezes your hands together
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in a prayerful
position turned them so there
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are turning out, now
push out and back and out
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and back and out and
back, out, back, out and back
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and out and back and out
and back and out and back,
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good 10 more 1, and 2
and 3, 4, 5, 6, 7, 8, 9, 10.
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Now up, and up, and up,
and up, and up, and up, and up,
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and up, up, up, up, eight
more 1, 2, 3, 4, 5, 6, 7, 8,
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back out to the front and
push and out and out, out,
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and out, and out,
and out. Push, 10 more 1,
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2, 3, 4, 5, 6, 7, 8, 9,
10, let's do some more circles
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again now up and
around, and three more, 1, 2, 3,
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now back the other way,
five more 1, 2, 3, 4, 5.
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Now back and five more 1,
2, 3, 4, 5 and back to the
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front again, it was easy
at first and 10 more 1, 2, 3,
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4, 5, 6, 7, 8, 9, 10. Alright,
let's roll the shoulders,
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roll them. In the upper
body, it's more difficult to get
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an aerobic type workout.
So, we are having to use the
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shoulder region that's
the best we can get as far as
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something is gonna last
aerobically for a while.
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And back to the front
again and 10 more 1, 2, 3,
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4, 5, 6, 7, 8, 9, 10, elbows
into side and we can put the
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arms out and in, keep the
elbows in, here we go, good.
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This is an excellent one
for the rotator cuff as well,
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good. Alright, doesn't
feel too bad so far does it,
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nice change, yeah
that's what I thought too.
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Okay, keep it going,
good, and out, and out, and out,
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good, out, and out,
good job keep it up, good.
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We're gonna try and do
that for 50 more seconds
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and then we can
have lot yeah we do.
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I think we can get a lot
doing great and we're down
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to 30 seconds right
now, good. Again we're trying
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to stimulate aerobic
action through the shoulder
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region, coming up
with different movements to
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keep our body's going,
keep our shoulders metabolizing.
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It's a fine line;
it's easy to over do it,
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five more seconds.
Alright good, let's go back
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to the shoulders
shrugs up to the back;
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let's go with the
back, and back, and back.
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Okay, arms circles, up and
around, okay let's reverse it,
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and reverse it
good. 10 more seconds,
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okay and roll the shoulders
to the back, back, and back,
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and back, back, back,
back, and back, up to front now,
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up to the front
good, five more 2, 3, 4, 5,
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okay we're gonna
get arms like this and
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we're gonna try
and cycle our arms.
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I don't know how long
we will last doing this,
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but we give it a
war here, that's good.
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It's like riding the bike with
the arms, receiving will last
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for one minute, okay.
We keep it going, something
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the boxers do a lot,
trying to get as much
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aerobic activity in
their shoulders they can.
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I feel like I'm in
the 15th round now.
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You haven't tried
boxing? I'm surprised,
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you tried everything else.
Here we go 20 more seconds,
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now we're down to
10, 5, 4, 3, 2, 1,
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okay arms into side let's
do the rotator cuff again.
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Good. This is a
nice one I like this one,
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even though it's relatively
easy, it's excellent helping
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that rotator cuff
area, good keep going, good.
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We're left 30 more
seconds, good keep it up,
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and we're down to 15
more seconds, 10, 9, 8, 7,
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6, 5, 4, 3, 2, 1,
okay arms out straight,
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and if we can reach fist,
not quite. Okay hold it steady
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and we are going to
try to hold it for a minute
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and then two minutes, oh
really, and it isn't the last
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time we're working
together. Well, see if we have
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to two minutes
after that first one.
00:14:02.39\00:14:04.05
This is a static hold,
it's an excellent exercise,
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get the shoulders
burning. But while we're holding
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it here even though we're
not doing movement right now,
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our shoulders muscles
are still have in contract,
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both our arms up and
the process of metabolism
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continues on. Mom Ford's
pretty good this one though,
00:14:25.13\00:14:31.58
so she always
makes me little nervous,
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find out what happens
here, almost done with our first
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minute. How we
doing, we're doing okay?
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We're doing real well. Oh,
oh, that's bad news for me.
00:14:42.33\00:14:45.12
Okay, let's get going
into the next minute here.
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Its 10 seconds. I don't
know how you manage to hold
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your arms our
straight for so long?
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They are very light?
They are, that's true,
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mine are heavier but I
won't give you that, yes.
00:15:05.53\00:15:07.52
So, maybe you should
hold my arms for a while
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and I will hold
yours, how would that be?
00:15:12.53\00:15:14.32
Wouldn't last for long!
Okay, and there is 30 seconds
00:15:15.42\00:15:23.93
and 25, now we're down
to 20. How we're doing?
00:15:29.32\00:15:39.20
We can stop or we got one
more? Let's go for another,
00:15:39.23\00:15:41.68
oh, man there
she's goes again, okay.
00:15:41.71\00:15:45.24
So for those of you at
home, I imagine you may
00:15:51.39\00:15:53.92
have had to put your
arms down maybe ones,
00:15:53.95\00:15:56.22
maybe twice, maybe
three times by now.
00:15:56.25\00:15:58.12
That's okay keep hanging
in there, bringing back up
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as soon as you can.
Okay, but we're gonna stop
00:16:01.45\00:16:08.30
after this one,
regardless of what you say,
00:16:08.33\00:16:10.41
no matter what I say,
no matter you say, right.
00:16:10.44\00:16:12.40
Okay, it's gonna feel
good when we put our arms down.
00:16:17.34\00:16:19.19
Now, we're down to our final
30 seconds okay, yes, alright.
00:16:21.91\00:16:27.68
And now it's down to 20
and 15, 14, 13, 12, 11, 10,
00:16:32.92\00:16:43.52
9, 8, 7, 6, 5, 4, 3, 2,
1. Oh! Roll the shoulders
00:16:44.39\00:16:56.10
to the back; feels
good when it's done though
00:16:56.66\00:17:02.25
doesn't it? Yeah.
Oh, yeah. And three more,
00:17:02.28\00:17:14.45
okay go round the
other way. So, you must hold
00:17:17.94\00:17:24.50
your arms out every now
and then, no, no, now you
00:17:24.53\00:17:29.27
may be a regular
watcher of the show.
00:17:29.30\00:17:30.71
Oh! I'm that too.
Okay, well that's good, yes.
00:17:30.74\00:17:36.56
When do I was so
fit. It's all your doings.
00:17:38.96\00:17:43.31
You're being very kind.
I'm also walking everyday.
00:17:44.68\00:17:47.95
That's good and the old
saying, growing older is no
00:17:47.98\00:17:53.04
choice but, aging is no
choice but growing older
00:17:53.07\00:17:56.89
optional as ever it is it
is. Oh, I haven't heard that.
00:17:56.92\00:17:59.25
You haven't
heard that, okay well,
00:17:59.28\00:18:00.25
I think I groove to that
anyway. Okay, let's step put
00:18:00.82\00:18:03.16
the legs down and let's
change directions in, yeah,
00:18:03.19\00:18:06.61
let the shoulders rest
for a little while, shaking
00:18:07.11\00:18:09.64
through that. What we
did is basically in aerobic
00:18:09.67\00:18:18.09
workout on the
upper body and so now
00:18:18.12\00:18:21.28
we're switching over to
the legs and we're gonna give
00:18:21.31\00:18:22.77
some cardio work for
this area, and although
00:18:22.80\00:18:32.52
we're not getting out of
the chair it can still give
00:18:32.55\00:18:35.56
ourselves some pretty
good little overall workout.
00:18:35.59\00:18:37.80
Okay, let's pick it up
little bit, good, make sure that
00:18:42.73\00:18:51.50
carpets stamp down
nice and tight. So,
00:18:51.53\00:18:59.27
how far do you walk
everyday? Well, two miles if
00:18:59.30\00:19:02.04
I'm in a hurry. Two miles
if you're in a hurry, wow!
00:19:02.07\00:19:04.85
And how about if you're
not in a hurry, then four,
00:19:07.48\00:19:09.35
four miles! Hope by
the fishermen, ha, ha,
00:19:10.05\00:19:20.20
okay 30 more seconds.
Now we're down to our 15,
00:19:23.25\00:19:38.42
10 9, 8, 7, 6, 5, 4, 3,
2, 1, both legs out straight,
00:19:44.11\00:19:54.00
okay left leg up and
right, left, right, left,
00:19:55.10\00:20:02.29
right. Okay, both legs
down, left, right, left,
00:20:02.32\00:20:05.68
right, left, try and
keep the leg straight, good.
00:20:06.48\00:20:11.33
You will promise your
legs are shorter than mine,
00:20:14.29\00:20:16.00
so go up and down
quicker than mine doing, right,
00:20:16.82\00:20:18.83
it's sort of balance.
Okay, I will count with that,
00:20:19.32\00:20:24.40
okay left, right, left,
right, left, right, left, right,
00:20:24.86\00:20:28.01
left, right, are
you making me go fast?
00:20:28.04\00:20:29.15
You're giving me than
I am to everybody else.
00:20:31.31\00:20:33.16
Okay, okay now pick it up,
oh no, alright keep it going,
00:20:38.25\00:20:47.26
good one more minute.
Would you do that for one
00:20:54.02\00:20:56.39
more minute? I think.
There is 10 seconds and 20
00:20:57.07\00:21:12.89
seconds and 30,
and there is 40 and
00:21:12.92\00:21:42.74
we're down to our last 10
9, 8, 7, 6, 5, 4, 3, 2, 1,
00:21:42.77\00:21:52.41
okay stop. How is
that? They will get hard? No!
00:21:52.83\00:22:06.91
Okay. No problem, ha?
Wow! Okay, let's do this for 30
00:22:07.49\00:22:21.89
more seconds and
we're down to 20.
00:22:21.92\00:22:33.50
And 10 9, 8, 7, 6, 5, 4,
3, 2, 1, good cross the leg,
00:22:42.96\00:22:53.10
now switch and switch,
switch, switch, switch,
00:22:54.41\00:23:00.04
switch, switch, good, cross,
cross, cross, cross, cross,
00:23:01.09\00:23:09.67
cross, cross, cross,
cross, cross, cross, cross,
00:23:10.52\00:23:17.63
cross, cross, good. And
left, right, left, right, left,
00:23:18.74\00:23:27.54
right, left, right,
right, left, right, left, right,
00:23:28.57\00:23:37.45
left, right left, right,
left, right, left, right, left,
00:23:38.35\00:23:47.26
right, left, right, left,
right, left, right, left, right,
00:23:48.27\00:23:54.97
left, right, 30 more
seconds, good there is 10, 15,
00:23:55.00\00:24:08.69
20, last 10, 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, step it out.
00:24:13.78\00:24:24.80
How we're doing,
starting to get tired yet?
00:24:31.97\00:24:33.24
Beginning!
Beginning, just beginning! Well,
00:24:33.77\00:24:35.74
of course four miles that's
a long way. You can done that
00:24:36.49\00:24:39.09
yet, no. Good, keep it
up, okay one more minute like
00:24:39.12\00:25:00.75
that and we can
start slowing it down and
00:25:00.78\00:25:05.93
we're down to our
last 30 five seconds.
00:25:16.23\00:25:18.98
Okay, slow it down little
bit, we're down to twenty,
00:25:24.57\00:25:33.88
fifteen, and 10, 9, 8,
7, 6, 5, 4, 3, 2, 1, good.
00:25:39.35\00:25:53.30
Okay, fold the hand in
front, contract your abdomen
00:25:54.27\00:25:57.23
and lay back, contract
and back, contract and back,
00:25:58.33\00:26:05.02
contract and back, contract
and back, contract and back,
00:26:06.31\00:26:13.48
contract and back, contract
and back, contract and back,
00:26:14.42\00:26:21.25
contract and back, contract
and back, contract and back,
00:26:22.22\00:26:30.82
contract and back, contract
and back, good keep it up.
00:26:31.80\00:26:34.65
We do for 10 more
seconds and five, very good,
00:26:42.41\00:26:53.56
just turn, and turn,
let's turn the whole trunk,
00:26:54.40\00:27:01.04
turn, and turn, and
turn, and turn, one more time
00:27:01.75\00:27:13.09
each way, and turn, and turn.
00:27:13.12\00:27:18.59
Alright, good job,
we're all done. Good.
00:27:19.25\00:27:21.34
As you can see those
lots of things you can do,
00:27:24.36\00:27:25.73
if you're senior and
you can get arm very well,
00:27:26.26\00:27:28.57
you can do a aerobic exercise.
While sitting in a chair
00:27:28.60\00:27:31.62
using both the upper
body and your lower body.
00:27:31.65\00:27:34.34
Whenever you're working
out do it for right reason, do
00:27:34.55\00:27:37.32
it to train for the Glory
of God because then we will
00:27:37.53\00:27:39.98
so truly be
blessed in our efforts.
00:27:40.01\00:27:41.85
Remember these scriptures
tell us in Philippians 4:13:
00:27:42.53\00:27:45.08
That we can do all
things through Christ,
00:27:45.86\00:27:47.37
who strengthens
us. God bless you.
00:27:48.00\00:27:49.76
Keep exercising, I
hope to see you next time.
00:27:50.29\00:27:52.40