The following program
is designed to demonstrate
00:00:02.43\00:00:04.32
simple workouts that
you can use to improve your
00:00:04.35\00:00:06.47
health. Be sure to
consult your physician
00:00:06.67\00:00:10.32
before beginning
any exercise program.
00:00:10.46\00:00:12.61
Diabetes is a disease
that plagues of our society.
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There is a lot you
can do with it with proper
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lifestyle. Regular
exercise and a good diet can
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reverse that
terrible condition. Find out
00:00:23.33\00:00:25.72
how next on Body
and Spirit Aerobics.
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Hello, I'm Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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My career as a Wellness
Director, I've seen so many
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people reverse bad blood
sugar problems with proper
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exercise and good
nutrition. I remember a man who
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was injecting 2 and 3
times a day for 20 years,
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get off his insulin
totally within three days.
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Another man who came to
our program had a fasting
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glucose of 280, three
weeks later, it was down to 130.
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I've seen tremendous
things happen, and getting
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regular exercise is a
big key to that. I remember
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early in my career
in the Athletic Clubs,
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I was working with the
pharmacist and when I was
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getting ready to leave
to go to out to the Black
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Hills, said I'm really
going to miss you because three
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times a week my glucose
level never goes above 120.
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Those are the days I work
with you. The other days it
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always goes up to 180,
so regular exercise can do
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a lot for driving
glucose into the cells. So we're
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gonna to talk about
that while we get into our
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workout. I think we're
ready to get started; helping me
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out today will be my
son Rick and Andrew Hard.
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Hey fellows, we're ready
to warm up, so let's squeeze
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the hands together and
lets come up and down and
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up and down and up and
down and up and down and up
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and down, up and down,
up and down, up and down,
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up and down, up and
down, five more. Up and down,
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up and down, up and
down, two more. Up and down,
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up and down, good. Well
fellows, one of the things
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that drives glucose into
the cells like nothing else is
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working the muscles. So
the best way I can think of
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is hit the deck and we'll
start off with some pushups
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that'll make our day .
Now you can do pushups either
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against the wall, you
can do them off your knees,
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but our guys won't need
to worry about any of that.
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You want to do one
arms today, no we'll do two.
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Okay, get in pushup
position and down and up,
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down and up, down,
there is 3, down 4, down 5,
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down 6, down 7, down 8,
down 9, down 10, ten more,
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down 1, down 2, down
3, down 4, down 5, down 6,
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down 7, down 8, down
9, down 10, good job.
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Rick, could you get
us the towels please?
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Towel's the only piece of
exercise equipment we ever
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use on this show. Make
sure everybody has one and
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what we're gonna to
do is we're gonna to do
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grab as if we want to
tear it in two, we're going to
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bring it up over our
head. Now we're gonna come
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back down and up, push
your shoulder blades out as
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you do it. Reach back,
now pull over reach back and
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pull over, back and pull
over, good, pull over and
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back, pull over and back
and pull and back and pull
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and back and pull, ten
more times. There is 1 and 2,
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3 and 4, 5, 6, 7, 8
two more times 9 and 10.
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Now bring it back up
over the head and go to your
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right, now go left, to
the right, to the left, right,
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left, right, left,
right, left eight more each way,
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there is 1 and 2 and 3,
4, 5, 6, 7 one more time 8,
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good job, alright. Try to
take those all the way out
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please Rick. Okay, we're
gonna start warming up for
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our aerobics aspect. The
way we're going to do that
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is we're gonna get the
front of the shin warmed up,
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we're gonna put our foot
out, gonna lift the toe up,
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press down, up, down,
up, down, up, down, ten more
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1, 2, 3, 4, 5, 6, 7, 8,
9, 10, switch and up and up
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3, 4, 5, 6, 7, 8, 9 five
more 1, 2, 3, 4, 5, okay.
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Push your foot back,
we're gonna press up on the toe
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down, up down, up
down, up down, up down,
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up down, up down, up
down, there is 8, 9, five more
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1, 2, 3, 4, 5, switch
and press up and up and up
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and up and up, up, up, up,
up five more 1, 2, 3, 4, 5,
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good job. Okay, let's
start stepping. Okay, what we're
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gonna to do now is we're
going to go into a high step
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way up, up, up, up, up, up
good left right, left right,
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left right, left right, left
right, left right. Okay back
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into step. 15 more
seconds. Okay up high again,
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up right left, right
left, right left, right left,
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right left, right left,
right left, good up, 40 more
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seconds, 30 seconds, down
to 20, and 10, 5, 4, 3, 2,
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1, okay step it out.
Okay we're gonna go a minute
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here, 50 more seconds,
down to 40, and 30, and 20,
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10, 9, 8, 7, 6, 5, 4, 3, 2,
1 okay jumping jacks, ready,
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go. Good it's that all
familiar physical education
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favorite. Well it's still
a good exercise and one that
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helps burn excess glucose
while your exercising more
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receptors so the cells are
stimulated, put more glucose
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in. We have to remember,
that many, many people have
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diabetes still produce
plenty of insulin, their cells
00:11:16.36\00:11:19.45
just don't longer receptive
to it, exercises will open
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those up. One man that I
head of controls his type-I
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diabetes simply by exercising
and eating, because when
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you exercise those receptors
are wide open and especially
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when you do resistance
type work. Aerobic is good
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too because it stimulates
fat metabolism, when you do
00:11:36.25\00:11:39.13
the Anaerobic Exercise
or the weight training that
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really stimulates the
glucose into the cells.
00:11:41.70\00:11:44.40
Keep going, good, good
job guys you're looking good.
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Okay and let's step
it out. 50 more seconds,
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what we are doing here is
we are doing a little bit of
00:12:08.32\00:12:09.74
intensive work then we
slow it down. Keep our heart
00:12:09.94\00:12:15.30
going, keep the legs
working, remember aerobic
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activity is rhythmic
activity of the major muscle
00:12:18.55\00:12:21.34
group, all muscles have
their own aerobic anaerobic
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system. So we want
to keep the legs moving.
00:12:24.33\00:12:26.84
While we do the
jumper or the jumping jacks,
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the pulse rate is increased
and then we go back to this
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type of a movement, that
will slow it down a little bit
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and get us ready for
the next interval, which is
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coming up very soon. Are
you ready? Jumping jacks go,
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good job, good, 50
more seconds, looking good,
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good job Rick. Good,
down to 40, and 30, and 20,
00:13:05.12\00:13:33.06
good, 15, and 10, 9, 8,
7, 6, 5, 4, 3, 2, 1, side to
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side step. Hands on the
hips, I hear a little heavy
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breathing behind me so
we're gonna to do this for a
00:14:07.48\00:14:09.64
couple of minutes to
allow respiration to come back
00:14:09.71\00:14:13.00
more to normal. Okay,
let's lengthen our stride,
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good job, you guys did
great. And shorten them
00:14:24.12\00:14:36.66
back up, now stride
out. Good, keep going,
00:14:36.89\00:14:57.07
stride out, shorten it
up, stride out. Big steps,
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big steps good. Shorten it
up, and big steps, way out,
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good. Way out, way out,
excellent keep going and
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shorten it up. Okay,
let's go back and do step.
00:16:02.08\00:16:09.90
30 more seconds, 20
seconds, 15, 10, 5, 4, 3,
00:16:09.93\00:16:50.27
2, 1, okay give a minute
of jump roping go, good job.
00:16:50.59\00:16:57.19
50 seconds to go, good,
coming to the home stretch,
00:17:02.79\00:17:08.97
almost ready for the
cool down phase. You guys are
00:17:10.39\00:17:13.54
doing great, good
workout today keep going.
00:17:13.73\00:17:17.48
30 seconds, down to 20
good, 10, 9, 8, 7, 6, 5, 4,
00:17:22.64\00:17:50.14
3, 2, 1. Side
step, big steps, way out.
00:17:50.49\00:18:03.36
Okay shorten it up,
big steps, short steps,
00:18:14.97\00:18:39.86
five more seconds 4, 3,
2. 1. Let's go back into our
00:18:47.27\00:18:52.67
step and start slowing
it down. 50 more seconds
00:18:52.87\00:19:03.61
there, swing the arms,
30 seconds, looks like from
00:19:03.78\00:19:26.75
the glow on Andrew, he's
had a pretty good workout.
00:19:26.78\00:19:28.89
15 seconds, okay we're
just about ready to shift down
00:19:37.86\00:19:46.16
a notch. Slow it down
now good, nice and relax,
00:19:46.49\00:19:57.31
let the legs help our
heart slow down. You never want
00:20:02.82\00:20:07.71
to stop abruptly, puts a
lot of strain on you. Good, nice
00:20:07.74\00:20:14.33
and relaxed. 30 seconds,
and now we're down to 20,
00:20:14.36\00:20:32.81
15, and 10, 9, 8, 7, 6,
5, 4, 3, 2, 1. On your backs,
00:20:37.86\00:20:54.22
head up this way, okay
like you do as just put your
00:20:54.34\00:20:58.41
arms back, put your legs
straight and just stretch,
00:20:58.44\00:21:01.21
stretch, put your arms all
the way back, nice stretch,
00:21:01.99\00:21:05.30
through all that work, I'm
sure that feels kind of good
00:21:06.11\00:21:07.98
right now. Be careful not
to leave you there too long,
00:21:08.14\00:21:10.63
I don't want
anybody snoring on me okay.
00:21:10.79\00:21:12.68
Bend the knees feet on the
floor hand behind the neck,
00:21:13.89\00:21:17.08
alright. Let's do
crunches on my count ready,
00:21:18.11\00:21:20.36
up and down, up down,
up there is 3 up 4, up 5,
00:21:20.57\00:21:28.82
up 6, up 7, up 8, 9, up
10, up 11, up 12, up 13,
00:21:29.17\00:21:41.03
up 14, up 15, up 16,
up 17, up 18, up 19, okay,
00:21:41.32\00:21:50.66
bring the feet up, cross
at the ankles, one my count,
00:21:51.08\00:21:53.78
ready up, 1, up 2, up
3, up 4, up 5, up 6, up 7,
00:21:53.90\00:22:04.19
one the count fellows
up 8, up 9, up 10 more 1,
00:22:04.37\00:22:10.41
and up 2, up3, up 4, up
5, up 6, up 7, up 8, up 9,
00:22:11.45\00:22:22.70
up 10. Legs straight up
and up 1, up 2, up 3, up 4,
00:22:23.01\00:22:32.64
up 5, up 6, up 7, up 8,
up 9, up 10, ten more up 1,
00:22:33.01\00:22:43.25
up 2, up 3, up 4, up 5, up
6, up 7, up 8, up 9, up 10.
00:22:43.59\00:22:57.00
Put your hands under,
wait, wait, your put your
00:22:57.07\00:22:58.48
legs back up. Put
your hands under your hips,
00:22:58.62\00:23:00.96
now lower your legs
down slowly, slowly now hold
00:23:01.74\00:23:05.10
that for 10, 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10. Up on
00:23:05.46\00:23:16.70
your feet; okay let's do a
little stretching, up arm up
00:23:16.83\00:23:22.90
over the head. Hold that
steady, ten more seconds,
00:23:23.00\00:23:31.79
1, 2, 3, 4, 5, 6, 7,
8, 9, 10, switch over.
00:23:31.92\00:23:41.65
Ten more seconds, 1,
2, 3, 4, 5, 6, 7, 8, 9,10,
00:23:48.61\00:23:58.05
bring your arms across
and hold ten more second
00:23:58.60\00:24:09.49
1, 2, 3, 4, 5, 6, 7, 8, 9,
10. Switch and hold and ten
00:24:09.69\00:24:28.76
more seconds 1. 2, 3,
4, 5, 6, 7, 8, 9, 10, good.
00:24:28.87\00:24:39.36
Step out, stretch the
inside of the thigh and hold and
00:24:40.31\00:24:48.43
hold, ten count 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:24:48.59\00:24:59.86
Shift over and
stretch, hold that ten counts
00:25:00.37\00:25:07.33
1, 2, 3, 4, 5, 6, 7, 8, 9,
10, good. Press the foot to the
00:25:07.99\00:25:18.74
ground and hold, hold,
more ten 1, 2, 3, 4, 5, 6,
00:25:18.91\00:25:32.76
7, 8, 9, 10. Switch,
press it down and hold, hold,
00:25:33.51\00:25:42.50
hold, ten more seconds 1,
2, 3, 4, 5, 6, 7, 8, 9 and
00:25:43.19\00:25:54.32
10. Alright
fellows, good job, well done.
00:25:54.39\00:25:57.21
The whole key to reverencing
diabetes is to realize
00:26:00.78\00:26:03.56
there is a conditioning
in your lifestyle that's got
00:26:04.13\00:26:05.66
you there in the first
place. And it's always gonna
00:26:05.72\00:26:07.66
to be there, whether you
take insulin, medications or
00:26:07.69\00:26:11.21
your control of lifestyle,
when you do control diabetes
00:26:11.24\00:26:13.99
with lifestyle, if you
switch back to your other
00:26:14.14\00:26:15.98
lifestyle, the condition
will come back again most
00:26:16.01\00:26:18.34
likely. So you always
want to remember that you have
00:26:18.44\00:26:21.00
to keep yourself on a
good pattern, to keep it in a
00:26:21.06\00:26:23.83
reversed position and
also understand that the cells
00:26:23.99\00:26:26.63
have receptors and
those receptors are expanded
00:26:26.83\00:26:29.49
when you put in some
type resistance work,
00:26:29.92\00:26:31.81
which calls for more
receptors, if you don't do
00:26:32.08\00:26:34.24
resistance work, those
receptors aren't needed.
00:26:34.32\00:26:36.62
So they'll start to go
away. And also remember the
00:26:36.86\00:26:39.38
insulin not only has the
keys to the muscles cells,
00:26:39.50\00:26:42.29
but also has the keys to
the fats cells. So if you're
00:26:42.50\00:26:45.05
simply taking in too
much food and you're getting
00:26:45.18\00:26:47.35
too much weight, your
body is going to simply say,
00:26:47.45\00:26:50.06
let's take all these
extra nutrients and stuff it in
00:26:50.18\00:26:52.62
the fat cells, because the
muscles cells are no longer
00:26:52.69\00:26:55.65
needing it. The biceps
don't need it, the thighs don't
00:26:55.74\00:26:57.39
need it or we might find
that the clicker finger still
00:26:57.58\00:27:00.79
needs it, because that's
the one muscle that still might
00:27:00.90\00:27:02.72
be working in somebody's
lifestyle. Well, we don't
00:27:02.75\00:27:05.44
want to go there, we
want to get make sure all the
00:27:05.48\00:27:07.14
muscles are working
and when you're doing that,
00:27:07.28\00:27:09.35
you'll find your blood
sugar level coming down.
00:27:09.59\00:27:11.54
Also in a good diet, if
you're making sure you have a
00:27:12.21\00:27:14.29
good breakfast, eating
lots of fresh fruits and
00:27:14.51\00:27:16.52
vegetables, you'll find
that you are not getting such
00:27:16.56\00:27:18.65
despite that happens
when you eat refined food.
00:27:18.72\00:27:21.45
Also remember whenever
you're doing something,
00:27:21.93\00:27:23.73
God is a natural healer.
He will take care of us if
00:27:24.20\00:27:27.28
we follow his pattern
and if we do it for the right
00:27:27.35\00:27:29.67
reason. We don't want to
do it simply to get healthy,
00:27:29.76\00:27:32.51
but we want to glorify
God with our bodies and
00:27:32.70\00:27:34.93
remember the promises of
the Bible, the one I always
00:27:35.13\00:27:37.59
quote here on this
program is Philippians 4:13,
00:27:37.64\00:27:40.65
which states, I can do
all things through Christ who
00:27:40.97\00:27:44.81
strengthens me. I hope
this has been of help to you
00:27:45.00\00:27:47.31
today. God bless you,
keep exercising and we
00:27:47.50\00:27:50.38
look forward to
seeing you next time.
00:27:50.50\00:27:51.83