The following
program is designed to
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demonstrate
simple workouts that you
00:00:03.56\00:00:05.27
can use to improve your health.
00:00:05.30\00:00:06.58
Be sure to
consult your physician
00:00:06.61\00:00:09.99
before beginning
any exercise program.
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Cancer is still a
terrifying word in our
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society. Would you
realize that exercise
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can help you, it
can help you in both the
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prevention and in
recovery, find out
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how next on Body
and Spirit aerobics.
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Hello, I am Dick
Nunez, Wellness Director of
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the Black Hills,
Health and Education Center
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Welcome to Body and
Spirit. In my crew is
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Wellness Director of
Black Hills. We've got
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quite a few
people come out who have
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cancer. And, it
is really sad to see
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sometimes the hopelessness of
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the situation or
the fact that they
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wait for a long
time before they try
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a wellness
program. But the thing we do
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see is by
getting them into regular
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exercise program. We see great
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improvements, they
get much stronger, they
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feel better and
actually gives them
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a greater increase
on life.  And, also we
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find that exercise
is good for boosting
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the immune
system. An immune system
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is the key to
whether we get cancer or not.
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So, we are gonna talk
a little more about it
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as we get into
our program. I believe
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we're ready to get
started, helping me out today
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will be Andrew
Hard and my son Rick.
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So, let's start
out by getting a little
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warm up in, and let's
reach up, let's turn and
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and reach, and turn and
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reach and turn and
reach and reach and
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reach and reach, keep going,
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let's go ten more each way
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one, and two, and
three, and four, and
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five, six,
seven, eight, nine, ten.
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good. One of things
I find is helpful for
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a cancer is to
get them stronger.
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One of the good
ways of doing upper body
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wise is to hit
the deck and do some
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pushups, now
pushups can be done off the
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knees, can be
done against the wall,
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but the main
thing you wanna do is
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keep the elbows
out, so when you come
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forward keep your
chest up and when you pushup
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exhale as you pushup,
inhale as you come down
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keep a nice
steady rhythm with your
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pushing, okay,
but our guys can just
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do them regular, we
are gonna do 20 of them
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on my count,
ready down, up, down,
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up, down, that's
three down, four down,
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five down, six
down, seven down, eight
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down, nine down,
ten down, eleven down,
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twelve down,
thirteen down, fourteen down,
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fifteen down,
sixteen down, seventeen
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down, eighteen
down, nineteen down,
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twenty, that's a
walk in the park.
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Okay, you wanna get
towel for us, please
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Rick. Alright, we're
going to do this to work
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our back, our upper
back let's pull up apart
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and bring it up
in a pull over type
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manner and down inhale, exhale.
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Inhale, exhale, and
up and down, try and
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push the shoulder
blades out on the way down
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and contract
them together when you
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go up, push them out
and up push them out, and up
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and out, up and out and up and
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out, and up and out, up
and out. Let's go ten more,
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here's one, and
two, three, four, five,
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six, seven,
eight, nine, and ten.
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Bring them backup
over to the side and
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over and over,
pull, good, good, over,
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over, pull, ten more each way.
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One, two, three,
four, five, six, seven,
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eight, nine, ten,
good job, alright.
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Go and take them all
the way out for us, please
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Rick. Start
warming up for aerobics.
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Put our foot out,
we are gonna raise the
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toe up and push
down up down, up down,
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up down, up ten
more one, two, three,
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four, five, six,
seven, eight, nine,
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ten, switch over.
And up, we are doing here
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is warming up the
shin area, one of the
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things that holds
people back, in aerobic
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training or to go
out for a walking or
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jogging program.
The shin splints, we
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wanna avoid that, we
are doing this exercise
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will be very
helpful as we stimulate the
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anterior tibialis,
which is a muscle on the front
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of the leg, now we
are going to do five
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more, one, two,
three, four, five, okay
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let's do the calf
press up on the toe
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and down, up down
this one's essential
00:06:43.91\00:06:47.83
for the Achilles
tendon, helps keep it nice
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and flexible,
'cause you don't wanna
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injury that along
the way or you'll find
00:06:52.60\00:06:54.23
yourself into a
surgical procedure
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and a long
recovery time. Eight, nine,
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five more, one,
two, three, four, five,
00:07:03.13\00:07:11.67
switch over, press
up press up three, four,
00:07:11.70\00:07:18.37
five, ten more,
one, two, three, four,
00:07:18.40\00:07:25.52
five, six,
seven, eight, nine, ten.
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Okay, good, let's
start stepping and
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start getting
aerobics going, we'll start a
00:07:36.89\00:07:39.79
little bit slowly
here, just to get the heart
00:07:39.82\00:07:41.81
going. Then we'll
start picking up the pace
00:07:41.84\00:07:46.82
just a little
bit, I wanna get those,
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get the blood
circulating, oxygenating
00:07:50.03\00:07:52.46
the body is an
excellent way to help preventing
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cancer. So,
actually you'd be better off
00:07:54.99\00:07:57.75
get outside and do
this but you know, it
00:07:57.78\00:08:00.28
good that we all
have a program like this,
00:08:00.31\00:08:03.08
we can do it inside, because
it's not always conducive
00:08:03.11\00:08:05.09
to go outside. We get down like
00:08:05.12\00:08:07.18
cold in some parts of
the country or I am from
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the Great North
Western and it tends to rain
00:08:09.79\00:08:12.14
over there, back
they had a group called
00:08:12.17\00:08:13.45
the rain runners,
people who will be willing to
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go out and brave
the rain, I never
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joined that group
though. Okay, let's, we are
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gonna start going
high knee now, okay
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back to regular,
okay and high knee again,
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okay and regular,
fifteen more seconds,
00:09:22.46\00:09:39.22
okay, give me
some jumping jacks,
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go, good job, looking good.
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Andrew, if you can
straighten your arms out just
00:10:02.73\00:10:04.55
a little bit more,
there you go, that's
00:10:04.58\00:10:06.09
better, good, good job, alright,
00:10:06.12\00:10:11.27
excellent, this
is an old physical
00:10:11.30\00:10:14.24
education special,
I'm sure we all did
00:10:14.27\00:10:17.26
these one time in
our lives, 30 more
00:10:17.29\00:10:23.09
seconds, if you
can't do these, I'm just
00:10:23.12\00:10:25.49
try and do a
modified version of it or
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just keep
stepping in place. While we
00:10:27.04\00:10:29.43
do this,
sometimes people would just
00:10:29.46\00:10:34.41
have to just try
and use their hands or
00:10:34.44\00:10:37.03
just step out,
one side or another.
00:10:37.06\00:10:39.40
Good, two, one,
okay rest. Okay, let's
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step out. Back
together, while we
00:10:53.96\00:10:57.87
lunge out, make
sure you do not let your
00:10:57.90\00:11:00.21
knee, go over your
foot. Actually it will go
00:11:00.24\00:11:06.86
over your foot. Just
don't let it go past your
00:11:06.89\00:11:08.37
foot, your knee
should go right over your
00:11:08.40\00:11:10.78
foot, so it's a
direct line down, don't
00:11:10.81\00:11:14.00
let it go past,
otherwise then you
00:11:14.03\00:11:16.37
will be
stressing the knee, good,
00:11:16.40\00:11:22.31
step out, back,
together, out, back,
00:11:22.34\00:11:26.42
together, out,
back, together, out,
00:11:26.45\00:11:30.85
back, together,
out, back, together, out,
00:11:30.88\00:11:36.01
back, together,
out, back, together, out,
00:11:36.04\00:11:41.12
back, together,
out, back, together, out,
00:11:41.15\00:11:43.83
back, together,
out, back, together, out,
00:11:43.86\00:11:51.46
back, together. Okay, one
00:11:51.49\00:11:53.75
more minute of jumping, Oh!
00:11:53.78\00:11:54.77
Jumping jacks go,
good, excellent guys,
00:11:54.80\00:12:02.75
you're looking
good. 30 seconds and 15,
00:12:02.78\00:12:38.44
ten, nine,
eight, seven, six, five,
00:12:42.60\00:12:47.85
four, three, two, one, okay lets
00:12:47.88\00:12:52.60
step it out.
You'll find with cancer,
00:12:52.63\00:13:11.30
if you put a cancer
cell and a normal cell
00:13:11.33\00:13:14.18
on a Petri dish
and put it in a corrupt
00:13:14.21\00:13:16.41
environment, but
soon the cancer cell will
00:13:16.44\00:13:19.26
turn the normal
cell into a cancer cell,
00:13:19.29\00:13:21.71
but if you put the
cancer cell and the
00:13:21.74\00:13:25.58
normal cell into
an ideal environment
00:13:25.61\00:13:27.47
in a Petri dish,
the normal cell will
00:13:27.50\00:13:30.10
convert the
cancer cell into a normal
00:13:30.13\00:13:33.88
cell and that's good news, okay
00:13:33.91\00:13:36.87
and when we exercise we get good
00:13:36.90\00:13:39.41
circulation and lots
of oxygen through the
00:13:39.44\00:13:43.20
body, we help
setup that environment
00:13:43.23\00:13:45.80
that will make our
immune system strong
00:13:45.83\00:13:48.79
after we do a
workout, the endorphin level is
00:13:48.82\00:13:52.15
increased, and we
find ourselves enhanced to
00:13:52.18\00:13:56.01
immune response,
also exercise helps
00:13:56.04\00:13:59.48
produce melatonin,
which helps us rest
00:13:59.51\00:14:01.89
in the evening time,
like you produce three times
00:14:03.06\00:14:05.37
as much, if you're
get in a regular exercise
00:14:05.40\00:14:06.79
program. So we find
that people who exercise
00:14:06.82\00:14:09.63
regular get much
more effective rest
00:14:09.66\00:14:12.38
and rest is
another key component
00:14:12.41\00:14:14.55
for having a strong
healthy immune system,
00:14:14.58\00:14:18.17
those who have
jobs they make them work
00:14:18.20\00:14:21.38
really long
hours, or staggered hours
00:14:21.41\00:14:24.42
will tend to get a lot
of the autoimmune disorders
00:14:24.45\00:14:26.99
that are so popular
today putting fibromyalgia,
00:14:27.02\00:14:30.92
chronic fatigue
syndrome, just a name a couple.
00:14:30.95\00:14:33.60
Hey, keep it up,
okay, let's pick it up
00:14:33.63\00:14:43.76
a little bit, okay now
slow down, okay pick it up,
00:14:43.79\00:15:07.06
slow down, pick it
up, slow it down, okay
00:15:18.84\00:15:51.40
so a set of jump
ropes, ready to go, go for
00:15:51.43\00:15:55.31
one minute there, 40 seconds
00:15:55.34\00:16:13.90
for those at home if
this is too hard to get off
00:16:13.93\00:16:17.15
the ground, then just do
it modified, where you don't
00:16:17.18\00:16:21.16
leave the ground
and still get that arm
00:16:21.19\00:16:23.15
rotation in there,
'cause as you get more,
00:16:23.18\00:16:25.51
more muscles working,
you find yourself burning
00:16:25.54\00:16:29.32
in more calories
and by loosing body fat
00:16:29.35\00:16:33.54
we also help to
prevent cancer, being obese
00:16:33.57\00:16:36.38
is definitely a risk
factor when it comes to cancer
00:16:36.41\00:16:39.05
along with so many
other diseases. Good, keep
00:16:39.08\00:16:49.99
going, okay, step it
out, also really important
00:16:50.02\00:17:04.71
for cancer is get a
lot of fresh fruits and
00:17:04.74\00:17:07.77
vegetables.
American Cancer Society
00:17:07.80\00:17:09.63
recommends five to
six servings of raw fruits
00:17:09.66\00:17:12.36
and vegetables
everyday. That's raw fruits
00:17:12.39\00:17:14.96
and vegetables. Average
American get's a serving
00:17:14.99\00:17:17.34
of raw fruits and
vegetables once every
00:17:17.37\00:17:20.13
7 to 14 days,
it's not near enough,
00:17:20.16\00:17:22.69
need to really be
putting on those, putting down
00:17:22.72\00:17:25.43
those fresh fruits and
vegetables and the harsh
00:17:25.46\00:17:28.14
reality is the statistics
for cancer are continuing
00:17:28.17\00:17:31.35
to increase, we find
that a person almost has a
00:17:31.38\00:17:35.08
50/50 chance of
getting some type of cancer
00:17:35.11\00:17:38.20
in their life time.
So getting in a good
00:17:38.23\00:17:41.33
preventive life style
certainly will help us
00:17:41.36\00:17:44.62
especially when we look
at all the refined foods
00:17:44.65\00:17:46.72
and environmental
chemicals that we have
00:17:46.75\00:17:49.13
in our society today,
we need to do the best
00:17:49.16\00:17:51.87
we can. Okay, keep
it going, you find that
00:17:51.90\00:17:56.16
somebody who would
have a typical 42 to 43 %
00:17:56.19\00:18:00.94
chance of having cancer
and become a more active
00:18:00.97\00:18:03.24
vegetarian, drops
down to 32 %, if you become
00:18:03.27\00:18:06.82
a total vegetarian
you can drop it down
00:18:06.85\00:18:09.18
to between two and
three percent. So you
00:18:09.21\00:18:12.07
can go from 42 down to 32
or you go from all the way
00:18:12.10\00:18:16.39
down to 2, it doesn't
mean that being a total
00:18:16.42\00:18:19.61
vegetarian you may
never have cancer, but your
00:18:19.64\00:18:21.92
chances have gone down
drastically. 20 more seconds
00:18:21.95\00:18:32.99
here fellows. Okay,
another set of jump ups, go,
00:18:33.02\00:18:54.29
do this for one more
minute 45 seconds to go
00:19:00.27\00:19:17.66
35, 30, 25, 20, and 15
and 10, 9, 8, 7, 6, 5, 4
00:19:17.69\00:19:49.13
3, 2, 1, okay we're
going to go side to side now.
00:19:49.16\00:19:54.45
Okay, let's stride it
out, left right, left right
00:20:12.11\00:20:22.79
left right, left
right left right, left right
00:20:22.82\00:20:30.01
left right, left
right left right, left right
00:20:30.04\00:20:38.07
shorten it up, let's pick it up.
00:20:38.10\00:20:42.34
Okay, stride it
out, shorten it up
00:20:55.39\00:21:09.96
stride it out, okay, step,
00:21:23.57\00:21:36.15
coming to the tail end
of our aerobic training
00:21:45.20\00:21:47.88
50 more seconds of this phase
00:22:02.85\00:22:04.26
45, 40, 30, 20, 10, 9,
8, 7, 6, 5, 4, 3, 2, 1,
00:22:07.76\00:22:52.14
step side to
side, big steps, let me
00:22:52.17\00:23:17.89
back down, left right
left right, left right
00:23:17.92\00:23:31.85
left right, left
right left right, left right
00:23:31.88\00:23:38.69
left right, keep it up,
big step, short step, big step,
00:23:38.72\00:24:14.09
And what you've been waiting for
00:24:21.63\00:24:22.67
start slowing it
down, short steps
00:24:22.70\00:24:29.47
20 more seconds at this pace
00:24:33.30\00:24:34.51
and 10, 9, 8, 7, 6, 5,
4, 3, 2, 1, step it out
00:24:42.47\00:24:52.89
nice and gentle,
just a casual walk now
00:24:52.92\00:24:57.40
just finishing off the aerobics
00:24:57.43\00:24:59.26
letting the muscles
help the heart cool down
00:24:59.29\00:25:02.76
it's never wise just
to stop aerobics abruptly,
00:25:03.90\00:25:06.17
it puts a great
strain on your heart.
00:25:06.20\00:25:09.13
So keep the muscles
working, let the leg
00:25:09.16\00:25:11.88
muscles assist in
circulating the blood
00:25:12.43\00:25:14.39
back through the body
and we're down to our last
00:25:14.42\00:25:22.10
30 seconds fellows 20,
and 10, 9, 8, 7, 6, 5, 4,
00:25:22.13\00:25:48.83
3, 2, 1, good put a foot back
00:25:48.86\00:25:53.50
stretch calf, stretch
it, hold for 10, 1, 2, 3, 4,
00:25:53.53\00:26:07.30
5, 6, 7, 8, 9, 10,
switch, let's put down
00:26:07.33\00:26:15.65
and hold, 1, 2, 3, 4,
5, 6, 7, 8, 9, 10, put the
00:26:17.29\00:26:31.00
foot out up on the
heel, lean forward, keep
00:26:31.03\00:26:33.42
your chest up and the
back leg lean into it and hold,
00:26:33.45\00:26:40.79
ten more 1, 2, 3,
4, 5, 6, 7, 8, 9, 10,
00:26:40.82\00:26:52.47
good, switch over and
hold, chest up, back leg bend
00:26:52.50\00:27:00.24
lean into it, 10
more seconds 1, 2, 3,
00:27:00.27\00:27:05.47
4, 5, 6, 7, 8, 9, 10,
alright fellows, well done.
00:27:05.50\00:27:14.26
I know that cancer
is a scary diagnosis for
00:27:17.53\00:27:19.38
anybody, but
there is hope, if you
00:27:19.41\00:27:21.64
get into a
regular exercise program,
00:27:21.67\00:27:23.01
start eating
properly, get lots of fresh air
00:27:23.04\00:27:25.89
and a lot of
water, get good rest,
00:27:25.92\00:27:28.77
most of all have
that trust in God, because
00:27:28.80\00:27:31.44
he is the great
healer. The natural program
00:27:31.47\00:27:34.06
that he prescribes is
what he wants us to do,
00:27:34.09\00:27:36.45
but he wants us
to do to glorify him
00:27:36.48\00:27:38.41
not ourselves. The
Bible gives us lots
00:27:38.44\00:27:41.16
of promises and the one
I always claim, Philippians
00:27:41.19\00:27:43.68
4:13, it says I can do
all things through Christ
00:27:43.71\00:27:46.77
who strengthens me.
God bless you, keep on
00:27:46.80\00:27:49.88
exercising, I look
forward to seeing you next time.
00:27:49.91\00:27:52.22