The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Often times, seniors think
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they really can
get off and exercise.
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Nothing can be
further from the truth.
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Just when they needed the most,
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most aren't doing it.
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But we have a
program just for seniors
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next on Body & Spirit Aerobics.
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Hello, I'm Dick Nunez,
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Wellness Director
of the Black Hills
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Health and Education Center.
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Welcome to Body
& Spirit Aerobics.
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During my career I worked
with a lot of senior citizens.
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And now more are
starting to pick up the word
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that they should
start exercising,
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but still not enough.
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Only 10% of those 65 and over
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are in a regular
exercise program.
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And sadly by the age of
75, two thirds of all women,
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and one third of all men
can no longer put 10 pounds
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over their head which
makes impossible for them
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to carry their own groceries
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or even lift up
their grandchild.
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And unfortunately many of
them end up in nursing homes
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because they can't take
care of themselves anymore.
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We have a simple
exercise program,
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has helped many people.
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In fact I've gotten
calls from all over the world
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from people who've said,
"I didn't exercise at all.
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Then I saw your show,
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and saw that
you could do workout
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very simply by sitting
in a chair or whatever it is
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and found that I could workout
and it's changed my life."
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So we're gonna do that just now
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and helping me out
will be Janet Nelson.
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Come on now, Janet.
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Okay, let's go and have a seat.
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Many people are surprised
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when they turn
into Body & Spirit
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and Body & Spirit Aerobics
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and they see they
were sitting in chairs.
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But then they realized wow,
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that's look like a
program I can actually do.
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We have to realize that
not everybody sitting at home
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is a 20-year-old swimsuit model.
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Many people are having
trouble just getting around.
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And when they see
it, they can actually do
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an exercise program sitting
in the comfortable chair.
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They say, "Wow, I can do that."
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And as they start doing it,
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it opens up a whole
new life for them again
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to the point where
they're able to start doing
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the regular Body & Spirit
and Body & Spirit Aerobics
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without any problem.
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So instead of just sitting here
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in a chair talking about Janet,
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I guess we better
start doing something.
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So let's do so, we're gonna
start by working our chest.
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Pushing out,
drawing back, pushing out.
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Range of motion is very
important for senior citizens.
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Actually it's
important for everybody.
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We're starting out with
just some real basic movements
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will be very
helpful to allowing us
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to get a good overall
workout. And press out and back.
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Press out and
back. And press, back.
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Janet told me that I
could inform everybody
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that she is
almost a senior citizen.
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She will be one next year.
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And she also shared with me
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that her husband is already
qualified for that status.
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Okay and press out and back.
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And press out and back.
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Press out and back, and press.
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Let's do it five more times.
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Press way out and way out
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and way out, two more
times, and out and out.
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Now put the
hands behind your head
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and push your elbows back.
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Janet, you are
actually feeling some big issues
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because mom Ford has
helped me do this programs
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for quite a few years now.
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Okay, and cross the arms.
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So we'll see how
you do taking her place.
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Big shoes to
fill. Okay and back.
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Mom Ford always make sure
that Body & Spirit Aerobics
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didn't get too dancy.
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Okay, let's
cross the arms again.
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Now we're gonna
work the upper back.
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Reach up, gonna pull
down, around and down.
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Put it back up,
pull, down around and down.
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There you go, back up.
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So you're driving the
elbows down into the side.
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Reach all the way up, down.
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For some this is
gonna difficult breathing
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to even get their
arms over their head.
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Work on that and you'll find,
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you'll get a lot more mobility.
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If you stop doing full range
of motion that is a danger.
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You'll start
loosing the mobility
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and that's
something we don't want.
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And sadly so many
people are in nursing homes
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in assisted living
programs not because of the fact
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that they are mentally gone,
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but they're
physically cannot take care
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of themselves anymore.
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One time Janet,
I was asked to do
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an interview on a
television station
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and came on right after
somebody was doing hospice.
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Talking about hospice care.
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And then the
person comes on and says,
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"Then what's
your motivation, sir?"
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And I said, "To keep
people out of hospice."
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Not that I don't think
hospice is a great program
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because it is.
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But I'd like to see
people be healthy and vibrant
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and they need a
terminal healthcare.
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Okay and pull, and pull.
Let's do about three more.
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And pull and pull
one more time, and pull.
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Okay, now we're
gonna stretch out,
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bring one arm up, grab the elbow
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and pull it over.
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Hold the stretch
for about 10 seconds.
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Flexibility is
also a key component.
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Fitness has broken
down into three areas,
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strength, flexibility,
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and cardiovascular conditioning.
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You want to have
all three aspects
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of total physical fitness.
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Okay, let's go
the other side now.
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And even though somebody
can do a lot of exercise,
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often times he can't stretch.
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And by just getting
in there and stretching,
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you'll find that you'll
start making improvements.
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And you'll be able
to start moving more.
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All right, now we're gonna
go a shoulder press motion.
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Now push up and push up.
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If you want to use
light weights, you can.
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Press up, press up, press up.
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Since we are sitting in chairs,
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we only get to do about it
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10 minute of aerobic work today,
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because for seniors
even that amount of time
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is gonna be difficult.
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So we're gonna
spend a little time
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working other
aspects of the body
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in order to give us
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a good balanced
exercise program.
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Now if you need to stop
and rest for a moment at home,
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because even just
lifting your own arm weight
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over head can
start to get difficult
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if you're senior citizen.
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So Janet is
almost senior citizen.
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You're doing okay? All right.
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Well must be my
arms are a lot heavier
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than yours or something,
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because I'm starting to feel it.
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Okay, we're gonna do 10 more.
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And there's two,
and three, and four,
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press it up, press it up
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and press, and
press, two more times.
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Up and last one, up, good.
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All right, bring the arm
across the body and stretch.
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I personally
trained Janet as well.
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And you've gone lot stronger
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since you've
started that, haven't you?
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And it's also I
believe helped your posture.
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One of the reason
why I want to get Janet
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into posture or into training,
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because she had
some postural problems
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with the upper thoracic region.
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And we're still working
out, but its gotten lot better.
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Okay and switch the
other side and pull.
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But I know you've more
than doubled your strength
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in a very short period of time.
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And during that time
getting so much stronger,
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you haven't really bulk out.
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But a lot of women
think that will happen
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if you started to
lift, and it just doesn't.
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But the reality is
you can do lot more things
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than you could before.
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Okay, now we're
gonna do a curl motion.
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Bring your arms down.
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Curl them up and
down and up and down
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and up and down and up.
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Flex the muscles act
like you're curling away.
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Act like you got
those 15 pounders
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in your hand, Janet.
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This is a lot
easier. This is a lot easier.
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Well, I'll get you
next time, we train again.
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Flex the muscles
and flex and flex.
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We're gonna modify
here in just a moment.
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Flex up, and up, and up, and up.
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Now bring the arms up
like this, and now reach out.
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And flex from this position.
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Little bit like the
marvelous bicep curl there.
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So you should be well
familiar with these movements.
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All right and let's go
ten more repetitions that way.
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There's one and two,
flex the biceps each time.
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Three, four, and five, six,
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seven, eight, two
more times, nine, and ten,
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hold that position now.
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Now turn the
wrist so we're doing
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like the tricep
press and push out.
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And push out.
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We're reversing it down
instead of curling it up.
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We're extending it out.
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The antagonistic muscle
of the biceps is a triceps.
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So when the biceps are flexed,
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the triceps are
extended and vice versa.
00:10:18.61\00:10:22.15
Any time you want
total joint strength,
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you need to have both
aspects of the muscle developed.
00:10:24.88\00:10:27.63
If one muscle is
developed and the other isn't
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and you still gonna
have a compromise joint.
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Okay, push out, push out.
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Let's go ten more repetitions.
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And two and
three and four, five,
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six, and seven,
three more times,
00:10:47.73\00:10:51.48
eight, nine, ten.
00:10:51.49\00:10:54.97
Now bring the elbows
into the side, Janet.
00:10:54.98\00:10:56.69
Now we're gonna push down
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and push down
and press and press.
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Pump those arms up, Janet.
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Press down and
push and push and press
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and press and
press ten more times.
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There's one and
push. Flex your triceps.
00:11:17.19\00:11:21.92
There's four and
five and six, seven,
00:11:21.93\00:11:28.70
press it eight and nine
and ten and shake it out.
00:11:28.71\00:11:35.53
And good, all right.
00:11:35.54\00:11:37.67
We're ready to start
some movement of our legs.
00:11:37.68\00:11:40.26
We're gonna start by
putting one leg out straight
00:11:40.27\00:11:42.49
and just raising it up and down.
00:11:42.50\00:11:45.51
We're just gonna warm
the legs up by doing this.
00:11:45.52\00:11:48.80
And we're not
gonna leave the chair,
00:11:51.79\00:11:53.44
but we'll still gonna
try and give ourselves
00:11:53.45\00:11:55.47
a good aerobic workout.
00:11:55.48\00:11:57.53
And four more.
00:12:01.04\00:12:05.02
Okay, switch.
00:12:05.03\00:12:07.10
Now raise your
leg up twenty times.
00:12:07.11\00:12:09.43
So just loosening up the
knee, getting your legs moving.
00:12:09.44\00:12:13.73
Letting our body know
00:12:13.74\00:12:14.73
we're gonna be doing
something here momentarily.
00:12:14.74\00:12:18.10
Now for those at home if you
don't need to sit in a chair,
00:12:25.07\00:12:28.13
you can get up and do this.
00:12:28.14\00:12:30.39
Okay, we're gonna
start stepping in our chair.
00:12:30.40\00:12:35.19
Nice and gentle.
00:12:39.01\00:12:40.56
This will get the hip
flexures little bit tired.
00:12:44.89\00:12:47.63
Try and do this
in a seated position.
00:12:47.64\00:12:50.28
And we'll try not
to get too complicate
00:12:50.29\00:12:51.96
as we go through the motions.
00:12:51.97\00:12:53.93
First of all because
I'm not that coordinated.
00:12:53.94\00:12:56.10
Second of all a lot of
people at home are either.
00:12:56.11\00:12:59.12
So we try and
keep it fairly simple.
00:12:59.13\00:13:01.52
So you won't feel like
you'll get lost in the shuffle
00:13:01.53\00:13:04.13
as we go through it.
00:13:04.14\00:13:05.59
And really just
doing the rhythmic activity
00:13:05.60\00:13:08.21
like we're doing right now
00:13:08.22\00:13:10.03
will be adequate
for a lot of you.
00:13:10.04\00:13:12.97
But you can't get monotonous
00:13:12.98\00:13:14.52
just doing the same simple
thing over and over again.
00:13:14.53\00:13:18.36
I'd like to tell the story,
Janet of the 86-year-old woman
00:13:23.57\00:13:27.38
that came out to our program
00:13:27.39\00:13:29.58
and there were
some 50-year-old women
00:13:29.59\00:13:31.34
having the pushup contest.
00:13:31.35\00:13:33.78
And the best one did
about 10 and this old lady,
00:13:33.79\00:13:36.81
86-year-old lady who has already
00:13:36.82\00:13:38.45
stooped over a
little bit wanted to know
00:13:38.46\00:13:40.25
if she could do
some of the pushups
00:13:40.26\00:13:41.64
and try the contest.
00:13:41.65\00:13:43.00
And they kind of
laughed and sure they said,
00:13:43.01\00:13:44.35
true sweetie, go ahead.
00:13:44.36\00:13:46.20
She got down and wrapped off 18
00:13:46.21\00:13:49.87
military style pushups
00:13:49.88\00:13:51.68
to the shock of the women
watching her and they said,
00:13:51.69\00:13:53.86
"How in the
world did you do that?"
00:13:53.87\00:13:55.87
And she said, "Well,
I've been doing Body & Spirit
00:13:55.88\00:13:57.76
for five years now.
00:13:57.77\00:13:59.22
I started by doing
pushups against the wall
00:13:59.23\00:14:01.72
and then I got, so
I can get on the floor
00:14:01.73\00:14:03.36
and doing off my knees.
00:14:03.37\00:14:04.82
And now I can do them
regular military style."
00:14:04.83\00:14:07.72
And she goes, "I had a bad day,
00:14:07.73\00:14:08.99
I usually do 20 of them."
00:14:09.00\00:14:11.40
Okay, now we're
gonna put the legs out
00:14:11.41\00:14:13.88
and moving back
and forth that way.
00:14:13.89\00:14:16.68
Out and out and out.
00:14:16.69\00:14:19.92
Little bit like
doing that Russian dance
00:14:23.38\00:14:25.10
although they are
not sitting in chairs
00:14:25.11\00:14:26.52
while they do it. Right.
00:14:26.53\00:14:27.52
Always been
impressed by that maneuver.
00:14:27.53\00:14:30.00
I've never tried it before,
00:14:30.01\00:14:32.03
but I'm sure we
might be able to get.
00:14:32.04\00:14:35.48
That's real squats.
00:14:35.49\00:14:37.05
Yeah, I've to see if
I get one of the staff
00:14:37.06\00:14:40.09
at the Black hills to
try that, but it won't be me.
00:14:40.10\00:14:43.33
And while you're doing
this, you will probably feel
00:14:45.06\00:14:46.41
in your abdomen a little bit.
00:14:46.42\00:14:48.19
It's encouraging,
you reach your leg out
00:14:52.31\00:14:55.22
like extending the
knee and drawing it back.
00:14:55.23\00:14:57.71
So you're getting both
an extension and leg curl
00:14:57.72\00:15:00.13
type action at the same time.
00:15:00.14\00:15:02.37
Now it's getting
that rhythmic activity
00:15:05.21\00:15:06.99
of a major muscle
group bring the legs.
00:15:07.00\00:15:11.12
Now if you have to do
this slower, that's okay.
00:15:11.13\00:15:13.37
If you can't
quite keep up with us,
00:15:13.38\00:15:15.10
that's understandable.
00:15:15.11\00:15:16.37
Just do them at your own pace.
00:15:16.38\00:15:19.15
Also for you at home, if
you have to totally stop,
00:15:19.16\00:15:22.99
that's okay as well.
00:15:23.00\00:15:25.00
I always try and remind people
00:15:25.01\00:15:27.25
that even if you just do
00:15:27.26\00:15:28.78
a few minutes of
aerobic exercise,
00:15:28.79\00:15:30.85
take a rest period and
then do a few more minutes
00:15:30.86\00:15:33.45
and take a rest period
00:15:33.46\00:15:34.82
and do a few more
minutes, that's fine.
00:15:34.83\00:15:37.26
You'll get, so you can
go longer without stopping.
00:15:37.27\00:15:40.91
So if you just
start with two minutes now
00:15:40.92\00:15:43.24
and then you workup to
three, four, and five minutes.
00:15:43.25\00:15:46.14
The great thing about
exercise is progressive
00:15:46.15\00:15:48.91
and you always have another day.
00:15:48.92\00:15:50.83
But you don't wanna go
too hard, because if you do,
00:15:50.84\00:15:53.44
you might put
yourself or set yourself back.
00:15:53.45\00:15:56.81
So you better off
just to keep a nice
00:15:56.82\00:15:58.55
even pace as you go
through the programs
00:15:58.56\00:16:01.75
and allow yourself
the ability to progress.
00:16:01.76\00:16:05.71
Okay, let's go back
to our original move.
00:16:05.72\00:16:08.19
Okay, we're gonna try to
get a little hip flexibility
00:16:13.73\00:16:16.33
as we do this.
00:16:16.34\00:16:17.90
So we're gonna step out
00:16:17.91\00:16:21.03
and back and
forth that way, good.
00:16:21.04\00:16:23.30
Step to the side.
00:16:23.31\00:16:24.88
Janet, how long
you've been working out now?
00:16:32.70\00:16:34.88
About two years.
About three years, okay.
00:16:34.89\00:16:36.75
Two, two years. Two, okay.
00:16:36.76\00:16:41.69
And you find out
about working out
00:16:41.70\00:16:43.20
by originally coming
to the wellness programs.
00:16:43.21\00:16:45.10
That's right. Several years ago.
00:16:45.11\00:16:47.52
Now were you
surprise when somebody said
00:16:47.53\00:16:49.14
you're gonna pump
weights while you were there?
00:16:49.15\00:16:50.70
Yeah. And how do you like it?
00:16:50.71\00:16:55.70
Um, sometimes I really enjoy it.
00:16:55.71\00:16:58.49
Sometimes I don't.
00:16:58.50\00:16:59.49
Now that's a
brutally and honest answer
00:16:59.50\00:17:02.44
especially
since I'm the trainer.
00:17:02.45\00:17:03.97
Right, but I know
that I really need to do it
00:17:03.98\00:17:05.88
and it's good for me
00:17:05.89\00:17:06.88
Okay, so you always feel
good when it's over then.
00:17:06.89\00:17:09.47
Yeah, I always feel
good when it's over.
00:17:09.48\00:17:11.02
Okay, now here's the
million dollar question,
00:17:11.03\00:17:15.03
do you look
forward to it? Mostly.
00:17:15.04\00:17:18.16
Okay. Some days not.
00:17:18.17\00:17:19.75
Okay, let's go back
to the front and step.
00:17:19.76\00:17:22.56
We have a
doctor that Janet knows
00:17:30.01\00:17:32.38
of out of our wellness
center who hadn't worked out
00:17:32.39\00:17:34.95
before in his life
until he was 71 years old.
00:17:34.96\00:17:38.67
Could only do two
pushups and no pull ups,
00:17:38.68\00:17:42.25
and he could do about
60 pounds on the pull down
00:17:42.26\00:17:45.27
and about 110
pounds on leg press.
00:17:45.28\00:17:48.35
Now he's 74 and he can--
she has done 20 pull ups,
00:17:48.36\00:17:51.92
80 pushups, 510
pounds on leg press,
00:17:51.93\00:17:56.20
200 pounds on the pull down,
and Janet, I can assure you
00:17:56.21\00:17:59.43
I'm telling you truth because
she has seen him in action.
00:17:59.44\00:18:02.68
In fact I bring
him to orientations
00:18:02.69\00:18:05.19
of our wellness programs.
00:18:05.20\00:18:06.72
Then he gets down
and does one pushups
00:18:06.73\00:18:08.45
for the incoming
guest to encourage them
00:18:08.46\00:18:10.67
that they can do it.
00:18:10.68\00:18:11.88
Okay, let's step back out again.
00:18:11.89\00:18:13.71
So you're starting to feel
it yet or you're doing okay?
00:18:18.81\00:18:20.73
I am feeling it.
00:18:20.74\00:18:21.74
All right, that's
what we're hoping up here.
00:18:21.75\00:18:25.52
You're my guinea pig.
00:18:25.53\00:18:27.35
Movement is exercise,
00:18:30.44\00:18:31.91
so we want to
keep those legs going
00:18:31.92\00:18:34.09
because as we do that,
we'll get the good aerobic work.
00:18:34.10\00:18:36.82
Remember, all muscles
have their own aerobic,
00:18:36.83\00:18:39.17
anaerobic system.
00:18:39.18\00:18:40.47
A lot of
programs try and implement
00:18:40.48\00:18:42.64
both resistance
exercise with aerobic exercise
00:18:42.65\00:18:47.13
in a soccer
training type fashion.
00:18:47.14\00:18:49.26
But that's not gonna give
you the best of you they want.
00:18:49.27\00:18:51.65
You're better off
to do your aerobics
00:18:51.66\00:18:53.49
and then do your
anaerobics or vice versa.
00:18:53.50\00:18:56.07
You'll find yourself
getting a lot better workout.
00:18:56.08\00:18:59.42
And there're
various types of exercise.
00:18:59.43\00:19:02.22
We have the
isometric type exercise
00:19:02.23\00:19:04.46
which is resistance
where there is no movement.
00:19:04.47\00:19:07.17
And then you have
it's called isokinetic
00:19:07.18\00:19:09.28
which is resistance
through a range of motion.
00:19:09.29\00:19:11.98
And that would be doing like
hydraulic exercise equipment.
00:19:11.99\00:19:15.04
Those two are very
effective for rehabilitation
00:19:15.05\00:19:18.03
and the final type is isotonic
00:19:18.04\00:19:19.77
which would be weight training.
00:19:19.78\00:19:22.46
Weight training is resistance
through a range of motion
00:19:22.47\00:19:24.45
where the speed is in control.
00:19:24.46\00:19:25.88
And that's when it's gonna
give you the most development.
00:19:25.89\00:19:28.16
And that's a kind
of exercise equipment
00:19:28.17\00:19:30.06
we use on Janet, isotonic.
00:19:30.07\00:19:33.05
And a lot of people
are encouraging women
00:19:33.06\00:19:34.69
to only do isokinetic,
and that's unfortunate
00:19:34.70\00:19:37.27
because it's not
gonna allow the women
00:19:37.28\00:19:39.26
to get to the full benefit
that they really are looking
00:19:39.27\00:19:42.03
to get by resistance training.
00:19:42.04\00:19:44.39
And of course if we're gonna
spend the time doing workouts.
00:19:44.40\00:19:47.08
It would be nice to
maximize your benefit.
00:19:47.09\00:19:50.62
And Janet that's
the beauty of program,
00:19:50.63\00:19:52.24
because how much time does
it take you to lift weights?
00:19:52.25\00:19:55.55
Fifteen minutes.
00:19:55.56\00:19:56.55
Fifteen
minutes, yeah, 15 minutes
00:19:56.56\00:19:58.76
and that's all
that the doctor spends.
00:19:58.77\00:20:00.45
I wouldn't do it if it's longer.
00:20:00.46\00:20:01.86
Okay, let's go
back to the front.
00:20:01.87\00:20:03.80
Step in place.
00:20:03.81\00:20:06.46
Someone told me I
have to workout an hour.
00:20:06.47\00:20:08.26
I bet I wouldn't do it.
00:20:08.27\00:20:09.75
Well, that's what a lot of
people think they have to do.
00:20:09.76\00:20:12.27
They think they've to
do an hour or two a day
00:20:12.28\00:20:14.04
in order to get any
benefit, and I tell them,
00:20:14.05\00:20:16.47
look I've done everything
from seven days a week
00:20:16.48\00:20:18.41
to four hours a
day to just three times
00:20:18.42\00:20:20.66
a week for 15 minutes.
00:20:20.67\00:20:21.97
Then I get much more benefit
just doing the three times
00:20:21.98\00:20:25.10
for 15 minutes than I
ever did the seven days a week
00:20:25.11\00:20:27.54
for four hours a day.
00:20:27.55\00:20:29.40
Of course I hung with a little
different crowd back then.
00:20:29.41\00:20:32.15
Hung out with some
world record holders
00:20:32.16\00:20:34.48
in power lifting
and pro bodybuilders
00:20:34.49\00:20:36.93
and even with Arnold
Schwarzenegger himself
00:20:36.94\00:20:39.61
back when he wasn't the governor
00:20:39.62\00:20:42.22
and back then he
lifted weights in.
00:20:42.23\00:20:44.42
As we get a new generations
of people they might gonna
00:20:44.43\00:20:47.29
remember the fact that
one time he was a bodybuilder.
00:20:47.30\00:20:51.60
They're gonna
think all he was an actor
00:20:51.61\00:20:53.07
and then a governor
much on the same vein
00:20:53.08\00:20:57.18
as Roland Reagan,
another former governor
00:20:57.19\00:20:59.40
of California or
is it California,
00:20:59.41\00:21:01.89
but no one say that right now.
00:21:01.90\00:21:06.86
Okay, step out to the
side, and step, and step, step,
00:21:06.87\00:21:11.65
step, step,
step, step, good, step.
00:21:11.66\00:21:19.56
I remember a famous
story Janet about a 93-year-old
00:21:19.57\00:21:23.96
woman in Europe who was
jogging past a nursing home
00:21:23.97\00:21:27.00
and a police stopped
to try and arrest her
00:21:27.01\00:21:29.43
to take her
back at nursing home.
00:21:29.44\00:21:31.55
She tried to convince them
that she indeed was a jogger.
00:21:31.56\00:21:34.81
And they did not
believe her at first.
00:21:34.82\00:21:36.32
But after they jogged
with her for a little while,
00:21:36.33\00:21:38.45
they realized she
was telling the truth.
00:21:38.46\00:21:41.53
And then we have
our old friend Jacquelyn
00:21:41.54\00:21:43.36
who is really the
pioneer of all this.
00:21:43.37\00:21:46.54
You turn on some of the
classic television station,
00:21:46.55\00:21:49.67
you might even find
a Jacqueline program
00:21:49.68\00:21:51.85
from back in his youth.
00:21:51.86\00:21:53.24
Back then when he was
doing back in the 50s and 60s
00:21:53.25\00:21:56.27
and the thing I
like about Jack's program
00:21:56.28\00:21:58.29
is he would then stop during
the exercise and sit down,
00:21:58.30\00:22:01.20
look right into the
camera and tell people unless
00:22:01.21\00:22:03.99
you have a good
walk with your maker,
00:22:04.00\00:22:05.39
you never have total health.
00:22:05.40\00:22:07.01
So it isn't just
about the physical work,
00:22:07.02\00:22:09.52
it's also about
the spiritual work.
00:22:09.53\00:22:11.69
But I remember
laughing while I watch my mother
00:22:11.70\00:22:13.89
do that back when I
was just a little boy.
00:22:13.90\00:22:15.85
And she would go
through these exercise programs.
00:22:15.86\00:22:18.28
And you must have like
him, I know you're dog lover,
00:22:18.29\00:22:20.31
and he always have
his dog out there, okay.
00:22:20.32\00:22:24.44
Of course you were back
in England during that time.
00:22:24.45\00:22:25.88
So you may
never seen him before,
00:22:25.89\00:22:27.55
but you heard of him.
00:22:27.56\00:22:29.62
Yeah, I know
Jack is in his 90s now
00:22:29.63\00:22:32.04
and on his 90th birthday,
00:22:32.05\00:22:33.99
he actually did a
26 mile underwater swim
00:22:34.00\00:22:36.80
using air tanks and a
writer for sports illustrated,
00:22:36.81\00:22:41.05
he said, "If I lived to
be 90, I need air tanks too
00:22:41.06\00:22:43.27
but not for swimming."
00:22:43.28\00:22:44.59
So very impressive feat,
and Jack is still selling
00:22:44.60\00:22:48.48
his Jacqueline
juicer and he is a--
00:22:48.49\00:22:52.53
will still duet with himself.
00:22:52.54\00:22:56.61
From fifty years apart,
where he sings this old song,
00:22:56.62\00:22:59.95
God be with you
until we meet again.
00:22:59.96\00:23:02.21
And the sad thing is
somebody wrote in two letters
00:23:02.22\00:23:04.63
that the editor
to sports illustrate,
00:23:04.64\00:23:06.61
saying I'd rather
die at the age of 70
00:23:06.62\00:23:10.12
than live to be 100
and live like Jacqueline.
00:23:10.13\00:23:13.73
But the thing that
people don't realize
00:23:13.74\00:23:15.75
is when you
change your lifestyle,
00:23:15.76\00:23:17.67
you feel so much better.
00:23:17.68\00:23:19.61
You don't want to
go back to the old way.
00:23:19.62\00:23:23.32
And I'm sure that Jack doesn't
regret the changes he's made,
00:23:23.33\00:23:28.64
because really
what it all comes down
00:23:28.65\00:23:30.24
to is quality of life.
00:23:30.25\00:23:31.78
In the Boston Hebrew
Rehabilitative Center
00:23:31.79\00:23:33.60
found there by having people
exercise on a regular basis
00:23:33.61\00:23:37.95
that after just a
two month time period,
00:23:37.96\00:23:42.52
the average increase in
strength was three fold,
00:23:42.53\00:23:45.16
and that means
people were getting
00:23:45.17\00:23:46.73
out off their wheel chairs.
00:23:46.74\00:23:48.22
Getting rid of their walkers,
getting rid off their canes,
00:23:48.23\00:23:50.00
and in some cases
were able to walk out
00:23:50.01\00:23:51.86
of the nursing home because now
00:23:51.87\00:23:53.51
they can take
care of themselves.
00:23:53.52\00:23:54.51
So Janet, slow it down.
00:23:54.52\00:23:57.13
We've had a good aerobic work.
00:23:57.14\00:23:58.45
I know I'm starting to
have perspire a little bit.
00:23:58.46\00:24:00.89
Yeah, it's
amazing. It is amazing.
00:24:00.90\00:24:02.64
So you tell people
all the times like look
00:24:02.65\00:24:04.55
you still get good work
out even if all you can do
00:24:04.56\00:24:06.97
is sit in a chair as
long as you keep moving.
00:24:06.98\00:24:10.37
You can even do this
while working in your office.
00:24:10.38\00:24:12.41
So I'll go what you're doing?
00:24:12.42\00:24:14.09
Working out.
00:24:14.10\00:24:15.42
So that's why I go back
to the thing if people say
00:24:18.51\00:24:21.67
I can't exercise,
usually they're making
00:24:21.68\00:24:23.89
an excuse for themselves.
00:24:23.90\00:24:25.62
And so we even have
programs on Body & Spirit
00:24:25.63\00:24:28.48
and Body & Spirit Aerobics.
00:24:28.49\00:24:29.66
There we do for people who
can't even move their legs.
00:24:29.67\00:24:33.43
So those programs
have been very helpful
00:24:33.44\00:24:36.57
for a lot of people
because you're not gonna
00:24:36.58\00:24:38.54
find those any place else.
00:24:38.55\00:24:39.79
We try and
accommodate everybody.
00:24:39.80\00:24:42.28
From those who
are very, very fit,
00:24:42.29\00:24:43.89
to those who
can't move very well.
00:24:43.90\00:24:46.25
We're down to
our last ten seconds.
00:24:46.26\00:24:48.58
Winding down to stop. And
down to five more seconds.
00:24:48.59\00:24:54.70
Okay, Janet, you're
doing a good job winding down.
00:24:54.71\00:24:56.78
You look like
you're winding down.
00:24:56.79\00:24:57.88
Okay, good.
00:24:57.89\00:24:59.85
Now we're gonna do is
we're gonna put our hands
00:24:59.86\00:25:02.09
on our abdomen and
we're gonna blow out
00:25:02.10\00:25:04.29
and cross forward and
then we're gonna push back.
00:25:04.30\00:25:07.59
Blow out and then
back. Blow out and back.
00:25:07.60\00:25:13.11
Now this is a
very simple movement.
00:25:13.12\00:25:15.64
But it still working
those abdominal muscles
00:25:15.65\00:25:18.94
very important for
overall physical health.
00:25:18.95\00:25:22.51
You want your abdomen,
and your lower back strong.
00:25:22.52\00:25:26.96
Squeeze it in and
squeeze and squeeze.
00:25:26.97\00:25:33.86
Blot as you come forward
that will help you to contract
00:25:33.87\00:25:36.52
your abdomen more
fully and squeeze,
00:25:36.53\00:25:40.96
and squeeze and squeeze
00:25:40.97\00:25:45.32
and squeeze,
blow out and squeeze.
00:25:45.33\00:25:51.54
Let's go ten more,
and there's two and three
00:25:51.55\00:25:58.27
and four, five, and six, seven,
00:25:58.28\00:26:06.15
and eight and nine and ten.
00:26:06.16\00:26:10.80
Okay, let's turn to the side.
00:26:10.81\00:26:12.93
You can use the chair as to help
00:26:12.94\00:26:15.15
to get you to
stretch a little more.
00:26:15.16\00:26:19.22
Hold that.
00:26:19.23\00:26:23.44
All right, let's go
the other way now, stretch.
00:26:23.45\00:26:27.85
Okay, let's bring
our leg over and pull.
00:26:34.91\00:26:39.07
Let's pull it too so
it comes to the side.
00:26:39.08\00:26:41.13
So you're feeling the stretch
down in the gluteal area.
00:26:41.14\00:26:44.28
Feeling that.
00:26:44.29\00:26:46.01
Okay, let's go
the other way now.
00:26:49.46\00:26:50.95
Well, Janet,
you've done a great job.
00:26:50.96\00:26:56.08
Thank you.
00:26:56.09\00:26:57.09
Mom Ford would be proud of you.
00:26:57.10\00:26:58.90
I feel like
that kind of workout.
00:27:01.38\00:27:02.64
Okay, good, all
right, thanks a lot Janet.
00:27:02.65\00:27:08.37
There's another saying I
use at our wellness center
00:27:08.38\00:27:10.28
all the time and that is
00:27:10.29\00:27:11.98
when you feel
strong, you feel young.
00:27:11.99\00:27:14.89
When you feel
weak, you feel old.
00:27:14.90\00:27:17.65
When it's hard to
get out of a chair,
00:27:17.66\00:27:18.82
hard to get out of a bed,
00:27:18.83\00:27:20.26
we never be gonna feel well.
00:27:20.27\00:27:22.11
But when you can
bounce out of bed,
00:27:22.12\00:27:23.63
spin right out of a
chair, you feel young again.
00:27:23.64\00:27:26.80
And that's what you want.
00:27:26.81\00:27:27.80
If you want you to
enjoy the part of your life
00:27:27.81\00:27:29.77
and realize that you can get
00:27:29.78\00:27:31.23
into a good exercise program.
00:27:31.24\00:27:33.27
We also want you to focus on
doing it for the right reason.
00:27:33.28\00:27:35.69
Not for a
selfish glory or vanity.
00:27:35.70\00:27:38.66
I want you to do it
because you wanna glorify
00:27:38.67\00:27:40.44
God with your body.
00:27:40.45\00:27:41.74
The scripture we use on
Body & Spirit all the time
00:27:41.75\00:27:43.61
is Philippians
4:13 which states,
00:27:43.62\00:27:46.10
"I can do all things through
Christ which strengthen me."
00:27:46.11\00:27:50.08
God bless you.
00:27:50.09\00:27:51.49
We look forward to see you again
00:27:51.50\00:27:52.72
next time on Body
& Spirit Aerobics.
00:27:52.73\00:27:55.09