The following program
is designed to demonstrate
00:00:02.19\00:00:04.14
simple workouts that you
can use to improve your health.
00:00:04.15\00:00:06.80
Be sure to
consult your physician
00:00:08.82\00:00:10.14
before beginning
any exercise program.
00:00:10.15\00:00:12.40
If you think you're too
old to get regular exercise
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and guess again,
there's so much you can do,
00:00:16.70\00:00:19.41
you wouldn't believe it.
00:00:19.42\00:00:20.56
Stay tune and find out how,
next on Body & Spirit Aerobics.
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Hello, I am Dick
Nunez, Wellness Director
00:00:52.90\00:00:54.65
at the Black Hills
Health and Education Center.
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Welcome to Body
& Spirit Aerobics.
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Today we're gonna be
doing a senior exercise program,
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but little bit different.
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Often times, we use
chairs because we know
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that seniors have
trouble getting around,
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or getting up and down,
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but also there are
lot of seniors out there,
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they don't need
chairs, they're just fine,
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they can be very
active and move around
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and do all sorts of exercise.
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In fact, we got such a
person helping us out today.
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So I believe we're
ready to get started.
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Helping me out today will be
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the old friend
of 3ABN, Mom Ford.
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And we're gonna
start our exercise.
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Are you ready? Ready.
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We're gonna have
some fun, okay. Yes.
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Let's loosen up, up and around.
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Okay and let's go
around the other way.
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Nice big circles.
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And two more times.
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Okay, let's get the
hands in a prayerful position
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and we're gonna
come up and back down,
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and up, and
down, and up, and down,
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and up, and
down, and up, and down,
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ten more, one,
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and two, and three,
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four, five,
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six, seven,
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eight, nine, and ten.
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Good job, okay.
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Now we're gonna do is we're
gonna stay right your feet,
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your left foot is out
in front of you there.
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Okay, we're gonna
reach out, grab our wrist,
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now reach out with
your right arm here
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and grab it
with your left wrist,
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with your left hand, excuse
me, pull back and then out,
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it's like we're cutting wood.
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You saw a lot of
wood in your day.
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No. No.
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Now you can see
what you missed down on.
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I can start. Okay, that's good.
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I once had a 87 year-old lady
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come to the
wellness program, and I said,
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what do you come here for.
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She said, I
want a new lifestyle.
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Five more times,
one, and two, and three,
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and four, five.
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Now we're gonna switch around.
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Put your right leg out in front.
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Okay, we're gonna
reach out with the left arm,
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grab it with the
right hand and pull and out,
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pull and out, pull
and out, pull and out,
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pull and out, pull out,
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pull out, pull and reach,
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pull, seven, pull, eight,
pull, nine, pull, ten more
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One, two, three,
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four, five,
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six, seven, eight,
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nine, ten, good.
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All right, now we're gonna
warm up for our aerobic part.
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I want you to put your foot out,
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okay, just put
your left foot out.
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What we're gonna do is,
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we're gonna point our
toe towards the ceiling
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and press your foot
back down, up and down,
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up down, up
down, up down, up down,
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up down, up down,
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up down, up down, up
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there's ten, ten more.
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One, two, three,
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four, five,
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six, seven, eight, nine, ten.
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Switch over, okay, toe up down,
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up two, up three, up four,
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up five, up six, up seven,
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up eight, nine, ten,
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11, 12, eight more.
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One, two, three, four, five,
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six, seven, eight.
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Okay, step back,
right leg is up front,
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put your right leg up front,
put your left foot behind.
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Here we're gonna push
up on to the toe like this,
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and then down, up
and down, up down,
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up down, up down,
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up down, up down,
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up down, up down, up, ten more.
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One, two, three,
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four, five,
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six, seven, eight, nine, ten.
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Good, switch.
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Okay, push up on
the toe and down,
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up down, up
down, up down, up down,
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up down, up down, up down,
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up, good, up, ten more.
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One, two, three,
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four, five,
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six, seven, eight, nine, ten.
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Okay, we need to start stepping.
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It's like we're
marking and marching along.
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Good.
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Mom Ford, walks four
miles. We'll see if I can- -
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Only if I have time.
Only if you have time.
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Well, half the mile
will take you to do that.
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Well, I don't go that fast.
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I go two miles everyday
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but that should
take about 40 minutes.
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Okay.
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That's pretty good still though.
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We're not gonna walk four miles,
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but we're gonna put some--
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some movement in here.
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Walking is great exercise
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especially in
the great outdoors,
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when you can get lots
of sunshine and fresh air.
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In some parts of the
country, that becomes difficult,
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that's why we do
programs like these.
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Although some programs
I see filmed in Hawaii,
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or you sitting in
the colder, South Dakota,
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I don't know if that's suppose
to make me feel better or not.
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Yeah, it does.
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That they're in
Hawaii, and I am not. Yeah.
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Good, keep it up.
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And keep stepping, we're
gonna go for one more minute.
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You're doing okay. Yeah.
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This is a piece of cake for you.
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I don't think it's cake.
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That sounds too easy.
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Okay.
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Now we're down to 30 seconds.
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And down to 20.
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And 15.
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Ten, nine, eight, seven, six,
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five, four, three, two, one.
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Hands on your hips,
step out to your left,
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then bring the foot
over, and back to the right,
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bring it over,
left over, right, good,
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left together,
now right together,
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left together,
right together, good.
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Left together, right,
good, left, and right,
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and left, and right, and left,
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right, left, right,
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left, right, left,
right, left, right.
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I think we're going faster.
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We're going faster, we are.
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Now you get the
rhythm first of the movement.
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Now we can pick
it up a little bit.
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But--we don't want to
get too much like dancing.
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No, we don't want
to get like dancing.
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Okay, now we're
gonna take big steps,
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big steps, big step, good.
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I'm doing steps,
or your little step.
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That might be,
but I have to worry
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that your feet are
gonna move faster than mine.
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Good.
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Good, get the steps big,
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Twenty more seconds.
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Fifteen.
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Now we're down to five.
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Now small steps again.
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Good.
00:12:01.79\00:12:02.79
And we are going to
do 45 more seconds there,
00:12:08.12\00:12:11.21
and we'll change action again.
00:12:16.76\00:12:18.97
Thirty seconds,
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and 25.
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Good.
00:12:35.20\00:12:36.20
Fifteen.
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Ten, nine, eight, seven, six,
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five, four,
three, two, one, okay.
00:12:49.85\00:12:54.50
We're gonna step,
we're gonna step real high,
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okay let's go left
leg, okay, right leg,
00:12:57.14\00:13:01.46
left, right, left, right,
00:13:01.47\00:13:06.21
left, right, left, right,
00:13:06.22\00:13:10.75
left, right, good, up,
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way up, up, left, right,
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left, right, left, right,
00:13:19.29\00:13:23.57
left, right, left, right,
00:13:23.58\00:13:27.80
left, right, left, right,
00:13:27.81\00:13:31.99
left, right, left, right,
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left, right, good, Up.
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Ten more seconds.
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I am not a drum major.
00:13:46.54\00:13:48.05
You are not a
drum-- Neither am I.
00:13:48.06\00:13:51.24
Okay, regular steps now,
with the arms swinging into it.
00:13:55.70\00:14:01.16
That feels better?
That feels better? Yes.
00:14:01.17\00:14:03.81
That's a little bit more
like what you usually do.
00:14:09.15\00:14:11.83
You're picking those
knees up are important
00:14:11.84\00:14:13.38
lot of people as they get older
00:14:13.39\00:14:15.10
lose that ability
to lift their legs up.
00:14:15.11\00:14:17.95
Add that.
00:14:19.13\00:14:20.14
Well, you didn't
have any trouble.
00:14:22.49\00:14:24.13
Okay, we're gonna put
little shoulder action
00:14:30.12\00:14:32.11
in here in just a moment.
00:14:32.12\00:14:34.07
I know you enjoy doing that.
00:14:34.08\00:14:35.85
And in ten seconds,
we're going to a transition,
00:14:44.04\00:14:47.10
we're gonna keep stepping,
00:14:47.11\00:14:49.95
got to keep those legs moving.
00:14:49.96\00:14:53.71
Now we're gonna
put the arms out.
00:14:53.72\00:14:55.63
We're gonna do some
large circles while we step.
00:14:55.64\00:14:58.30
And we have to
work on coordination,
00:15:04.28\00:15:05.73
we got to turn and
step at the same time.
00:15:05.74\00:15:08.45
Good.
00:15:12.75\00:15:13.99
Okay, let's go
back the other way.
00:15:16.88\00:15:18.53
And back to the front again.
00:15:29.87\00:15:32.25
And back to the rear.
00:15:40.17\00:15:42.10
Okay, now we're
gonna hold it tight.
00:15:53.28\00:15:56.10
Keep stepping on, I'm
gonna stop when you stop.
00:15:56.11\00:15:59.30
There we're gonna
hold for a minute.
00:16:03.93\00:16:06.49
Can you handle that, okay? Yes.
00:16:06.50\00:16:08.18
Am I mean, we have got
two minutes to go. Oh no.
00:16:09.40\00:16:12.80
Okay, we got 30 seconds to go.
00:16:24.02\00:16:25.73
Now for those at home,
00:16:25.74\00:16:27.07
you need to put your arms down,
00:16:27.08\00:16:28.25
that's okay and get them
back up as soon as you can.
00:16:28.26\00:16:31.62
How you're doing? I'm fine.
00:16:44.09\00:16:46.83
We are going for another one?
00:16:46.84\00:16:47.88
Thirty minutes. Thirty seconds,
30 minutes. Thirty seconds.
00:16:49.53\00:16:52.58
Thirty more seconds
okay, Thirty more seconds.
00:16:52.59\00:16:55.48
Good job, you're doing great.
00:17:00.69\00:17:02.07
Now we're down to 20.
00:17:03.94\00:17:05.19
And now we're down
to ten, nine, eight,
00:17:13.13\00:17:16.96
seven, six, five,
four, three, two, one.
00:17:16.97\00:17:23.98
Great, drop the arms down,
00:17:23.99\00:17:25.22
but keep
stepping, keep stepping.
00:17:25.23\00:17:28.30
Another ten you see
there you wanna stop and rest.
00:17:31.43\00:17:34.15
After a job well done,
but we got to keep going.
00:17:34.16\00:17:36.75
We're looking for
that finish line still.
00:17:39.97\00:17:42.48
Still couple of
minutes down the road there.
00:17:42.49\00:17:44.75
Okay, it's time to
switch and we're gonna go
00:17:52.96\00:17:55.47
high knee again up, right leg.
00:17:55.48\00:17:58.19
I have to watch for a while,
00:17:58.20\00:17:59.42
Okay, I'm only teasing.
00:17:59.43\00:18:01.38
Left leg, right leg,
left, right, left, right, left,
00:18:03.97\00:18:11.35
right, left, right,
left, right, left, right, left,
00:18:11.36\00:18:19.76
right, left, right,
left, right, left, right. good.
00:18:19.77\00:18:26.66
Twenty five more seconds.
00:18:28.97\00:18:30.43
Now 15.
00:18:38.97\00:18:40.48
Okay and step.
Your arms swinging.
00:18:55.04\00:18:58.13
We're just about ready to
go into our cool down time.
00:19:04.63\00:19:07.08
That's always a
nice time in for--
00:19:08.59\00:19:09.61
I'm ready. You're
ready for that? Aha, aha.
00:19:09.62\00:19:11.83
Okay, we will
start that, 40 seconds,
00:19:11.84\00:19:14.76
All right.
00:19:14.77\00:19:15.84
Doing great though. Thank you.
00:19:19.63\00:19:21.54
We're almost there.
00:19:21.55\00:19:22.69
Thirty seconds.
00:19:25.24\00:19:26.44
And down to 20.
00:19:34.23\00:19:35.69
And ten, nine,
eight, seven, six, five,
00:19:44.13\00:19:49.93
four, three, two,
one. Okay slow it down
00:19:49.94\00:19:54.34
nice gentle walk now.
00:19:54.35\00:19:57.65
Now we're just going
through a stroll in the woods.
00:19:57.66\00:20:00.56
We want to let our legs
help our heart slowdown.
00:20:05.62\00:20:08.28
Now we're just off for a
nice after church stroll here.
00:20:15.06\00:20:17.83
Okay, 30 more seconds to this.
00:20:25.32\00:20:28.16
Then we'll get
into little stretching.
00:20:28.17\00:20:30.09
And 20 seconds.
00:20:34.64\00:20:36.18
Ten, nine,
eight, seven, six, five,
00:20:44.71\00:20:51.05
four, three, two, one.
00:20:51.06\00:20:55.09
Okay, put the foot back,
00:20:55.10\00:20:57.24
press your heel to the ground.
00:20:57.25\00:20:59.44
Just hold that.
00:20:59.45\00:21:01.34
Stretching the calf area,
00:21:01.35\00:21:04.74
good.
00:21:04.75\00:21:05.90
ten more seconds, one,
two, three, four, five,
00:21:09.92\00:21:15.67
six, seven, eight, nine, ten.
00:21:15.68\00:21:20.06
Switch,
00:21:20.07\00:21:22.40
Press foot to the ground.
00:21:22.41\00:21:25.68
Hold that.
00:21:25.69\00:21:26.84
Ten more seconds, one,
two, three, four, five,
00:21:31.48\00:21:37.22
six, seven, eight, nine, ten.
00:21:37.23\00:21:42.43
Okay, put your leg
out, up on your heel.
00:21:42.44\00:21:44.99
Okay, we're gonna
lean forward into it. Okay.
00:21:46.34\00:21:50.76
And up on your heel
now, well there you go
00:21:50.77\00:21:52.93
and lean forward
00:21:52.94\00:21:53.93
so that you feel
the stretch back here.
00:21:53.94\00:21:56.26
Things are jumping
around. Yeah, how about that.
00:21:58.96\00:22:02.71
Ten more seconds, one,
two, three, four, five,
00:22:02.72\00:22:08.71
six, seven, eight, nine, ten.
00:22:08.72\00:22:13.20
Switch, hold.
00:22:13.21\00:22:18.19
Ten more seconds, one,
two, three, four, five,
00:22:23.56\00:22:30.52
six, seven, eight, nine, ten.
00:22:30.53\00:22:34.96
Step up to the side,
00:22:34.97\00:22:37.72
stretch inside your
thigh and hold that.
00:22:37.73\00:22:42.00
Ten seconds,
00:22:45.11\00:22:46.17
one, two, three, four, five,
six, seven, eight, nine, ten.
00:22:47.39\00:22:56.78
Shift to the other side, okay.
00:22:56.79\00:23:00.14
Stay back for ten more seconds,
00:23:05.72\00:23:07.71
one, two, three, four, five,
six, seven, eight, nine, ten.
00:23:07.72\00:23:17.44
Good, okay, let's
shrug the shoulders around.
00:23:17.45\00:23:20.97
Nice and slow,
around, around, good.
00:23:22.97\00:23:30.50
For five more one,
two, three, four, five.
00:23:34.57\00:23:44.16
Now the other
way, up and around,
00:23:44.17\00:23:46.28
way up and around.
00:23:48.60\00:23:49.86
And ten more, one,
two, three, four, five,
00:23:58.03\00:24:06.76
six, seven, eight, nine, ten.
00:24:06.77\00:24:13.23
Let's turn our head to the side.
00:24:13.24\00:24:14.91
Now look the other way,
00:24:16.41\00:24:19.19
and turn, and
turn, and turn, and turn.
00:24:19.20\00:24:27.46
Now let's look at the ceiling,
00:24:27.47\00:24:30.34
and down to the floor,
00:24:30.35\00:24:32.24
up to the
ceiling, down to the floor.
00:24:32.25\00:24:36.21
And up and down, and
now hands behind the back,
00:24:36.22\00:24:41.22
contract your
abdomen, bend over the waist
00:24:41.23\00:24:44.78
and then up and
then back, contract
00:24:44.79\00:24:49.74
over, up and back, contract,
00:24:49.75\00:24:55.81
over, up and back, contract
00:24:55.82\00:25:01.60
over, up and back, contract,
00:25:01.61\00:25:07.12
over, up and back, contract,
00:25:07.13\00:25:12.66
over, up and back, contract,
00:25:12.67\00:25:18.14
over, up and back, contract,
00:25:18.15\00:25:23.57
over, up and back, contract,
00:25:23.58\00:25:28.89
over, up and back, contract,
00:25:28.90\00:25:33.67
over, up, ten more contract,
00:25:33.68\00:25:38.43
over, up, it's one, contract
00:25:38.44\00:25:43.34
over, up, it's two, contract,
00:25:43.35\00:25:48.32
over, up, three, contract,
00:25:48.33\00:25:53.27
over, up, four, contract,
00:25:53.28\00:25:57.97
over, up, five, contract,
00:25:57.98\00:26:02.52
over, up, six, contract,
00:26:02.53\00:26:07.29
over, up, seven, contract,
00:26:07.30\00:26:11.90
over, up, eight, contract,
00:26:11.91\00:26:15.46
over, up, nine,
one more, contract,
00:26:15.47\00:26:21.06
over, up, and ten.
00:26:21.07\00:26:23.71
All right let's
turn in the trunk
00:26:23.72\00:26:27.55
and turn, and turn,
00:26:27.56\00:26:33.60
and turn, turn, and turn,
00:26:33.61\00:26:40.64
five more each way.
00:26:40.65\00:26:42.78
Turn and turn there is one,
00:26:42.79\00:26:50.49
and two, and three,
00:26:50.50\00:26:58.41
and four, and five.
00:26:58.42\00:27:04.00
All right well
done, thank you so much.
00:27:04.01\00:27:06.57
Just because your
years are advancing,
00:27:09.58\00:27:11.39
it doesn't mean
you have to give up
00:27:11.40\00:27:12.68
on so many
things you love to do.
00:27:12.69\00:27:14.53
You should be able to
enjoy life to the fullest,
00:27:14.54\00:27:16.76
go golf, go for a walk,
play with your grandchildren.
00:27:16.77\00:27:19.99
Go for a, go for a
nice hike in the woods,
00:27:20.00\00:27:22.48
whatever you want to do,
00:27:22.49\00:27:24.00
if you just get in to
regular exercise program,
00:27:24.01\00:27:25.82
people have been amazed
00:27:25.83\00:27:27.18
at how fast they
can turn it around.
00:27:27.19\00:27:29.22
Even if you're in 70's,
80's or yes even in your 90's.
00:27:29.23\00:27:33.22
If you still have
movement, you can still improve.
00:27:33.23\00:27:36.67
God has made us that way.
00:27:36.68\00:27:38.20
We wanna do it
for the right reason.
00:27:38.21\00:27:40.14
We wanna glorify God
with our bodies at all times,
00:27:40.15\00:27:42.76
no matter what age we are.
00:27:42.77\00:27:44.07
But do it for the right reason
00:27:44.08\00:27:45.58
Philippians 4:13
says, "I can do all things
00:27:45.59\00:27:48.42
through Christ
who strengthens me."
00:27:48.43\00:27:50.43
God bless you, keep exercising
00:27:50.44\00:27:52.70
and I hope to see you next time.
00:27:52.71\00:27:54.12