The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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Migraine headaches
stops many people get into
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their tracks, but
there are some good things
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you can do about
them that are natural.
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Find out more about it next
on Body and Spirit Aerobics.
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Hello, I am 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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I've seen many
people come to our program,
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who've had very
bad migraine headaches
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and the good news is
that they really all of gotten
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help like we have had
a 100 percent success.
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Exercise is part of that
equation, so we're gonna go
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through a program
that hopefully anybody
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with migraine
headache can still enjoy.
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I believe we're
ready to get started,
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helping me out today
will be Megan and Cindy.
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Alright ladies, that we're
ready to get started. Right.
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We're gonna start
very gently by just some
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light movements of our
shoulders, get ourselves
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warmed up and relaxed
and bring it up and around,
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up and around, up and
around, up and around,
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up and around. Okay,
let's go the other way
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now and up and
around, up and around,
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and up and around, up
and around, up and around,
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up and around, up
and around. Okay, relax.
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Okay, we're gonna start
out by pressing our hands
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together. We're gonna
work our chest and push
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out, draw back, push
out, draw back, push out,
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draw back, push out, draw back.
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Look straight ahead,
smile Megan we have a good time
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and back, push out, keep
it tight, and push the hands
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tight together, push them
hard, make your chest work.
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Alright, keep going,
so if I come over to you
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hold it out, I shouldn't
be able to pull you apart,
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that's the way, okay,
let's check Cindy here.
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Push out, okay I can
see, she is trying hard.
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So, I don't have to
worry about that one,
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okay keep going. A lot
of times people will say,
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well that's not hard.
Well of course it is not hard,
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if you are not pushing at
all. If you just slide your
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hands in and out, it's
not gonna be very difficult
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at all. Okay, now
let's go up and down,
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and up and down, and up
and down, and up and down,
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and up and
down, and up and down.
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Push up; come down, up
and down, and up and down,
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and up and down, five
more times, and down and up,
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and down and up,
two more, up and down,
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and up and down.
Alright, put your hands behind
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your head and
push your elbows back.
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One of the things, I've
seen that causes migraine
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headaches is when
people strain too hard.
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Go and give yourself a
hug and they do was called
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the Valsalva
maneuver, where they bear down
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like that and it
causes a vasodilatation,
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one of the artery is
going up to the head and that
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will cause lot of
pain. Okay, push back,
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alright and give yourself
another hug, wrap it around,
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very good. You two
can reach little further,
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I can't. Okay, go and
relax, alright let's step out
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with the left foot.
Put your right arm out,
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grab your right wrist
with your left hand and
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now you're gonna pull
back and then reach out,
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pull back and reach
out. So, we try wanna try
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and avoid any
excessive straining just wanna
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get a good stimulation of
movement and pull, and pull,
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and pull, and pull, and pull,
and pull, and pull, and pull.
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We're gonna do 10
more, try and stay with me,
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1, and 2, and 3, and 4, 5,
last 5, 6, and pull 7, pull
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8, pull 9, pull 10. Okay,
put the right foot out now,
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reach out with the left
hand. Grab the left wrist
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with your right hand,
pull it back, and reach out.
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Then pull, reach out,
squeeze the scapula back
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and pull it out,
back and out, back.
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There is 5, pull back 6,
pull back 7, pull back 8,
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pull back 9, and
pull 10, pull 11, pull 12,
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pull it back 13, and pull
14. Think about your back,
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15 and 16, last 4,
17, and 18, 19, and 20.
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Alright, reach your arm
up get hold of the elbow
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and stretch. We wanna
stretch them to the latissimus
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dorsi here, which is
one the side and the upper
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scapular muscles.
Get some nice deep
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breathes while you are
doing that, try and relax.
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Alright, switch.
Exercise is good for reducing
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tension and stress and
lot of times that can be
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a trigger for
migraine headaches.
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So, we're gonna
talk more about some real
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specific causes once we
just get into our aerobic
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part of our program.
Okay, very good ladies,
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alright let's take our
hands down in front of us
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and raise up to
the front and down,
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and up and
down, and up and down,
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and up and down, up
and down, and up and down,
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up and down, and up
and down, up and down,
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and up and down, up
and down, 10 more times.
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There is 1, and 2, and
3, and 4, and 5, five more
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times down and way
up and down, three more,
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1 and up, 2, last 1,
and 3. Alright, let's shrug
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the shoulders up and
around, way up high and around.
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This will help loosen
up the neck area and up
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and around, up and
around, up and around,
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up and around, up and
around, up and around,
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up and around, up and
around, and up and around,
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and up and around. Now,
let's go back to the front,
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bring it up and
around, up and around,
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up and around, bring it
up and around, up and around,
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five more times and
up, and up, two more up,
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and up. Okay now let's
look to the side, way over,
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turn back to the right.
Now, turn and back to the right,
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and turn to the left, and
turn to the right, and turn,
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and turn. Now, we're
gonna look up, look down,
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look up and down,
and up and down, up,
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two more times, up
and down, up and down.
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Okay, I think we're
ready to get started in some
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leg exercise now. We're
gonna start with some lunges.
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We're gonna go very
gently, I don't want you to
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go very deep, I just
want to come out like this
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and comeback, and
then out, put your hands on
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your hips, and then left
and right, and left and right.
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We are not going as
deep as we would normally
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because we just try
to warm up and we are
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targeting this program
for people with migraine
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headaches, so we
don't wanna create too
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much stress. We're
still following the same
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principles, where we wanna
make sure that our knee does
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not go past our foot. You
will still get some training
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effect in your quadriceps,
but the main thing we do
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on is warming up our legs
for some aerobic exercise.
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An aerobic exercise shouldn't
be too difficult for those
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with migraines you
wanna keep your intensity
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down at first and we
are not gonna do too much
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bouncing and jarring
because again that can trigger
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a response that we
don't want. We just gonna take
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a nice and easy. We will
be focusing on lot of side
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stepping and stepping in
place, we are not gonna be
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jumping around those
key jumps today Megan.
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That's good. We will get
you another time and step,
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and step, and step, and
step, and step, and step,
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and step, five
more each side, here is
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1, and 2, and 3,
here is 4, and 5.
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Go and start
stepping in place ladies.
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Okay, let's get
those arms swinging.
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When I was working
in the athletic club,
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we had a women come
through on the exercise
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program I was
teaching was actually a dine
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exercise program and she
said I've heard you are a
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vegetarian. I have
migraine headache problems
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then I have been
put on a beta-blocker
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and I have gained 20
pounds in last two weeks,
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if I go on your diet
can I go off my medication.
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I said I can't
answer that question,
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only I can do is ask
you a question in return
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and that is what's the
worst thing will happen
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to you if you go
off your medication,
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she said I'll
get another headache.
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I said that's what
you need to way out well.
00:12:04.46\00:12:06.44
Over the next several
months, this was in September
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this particular year,
she followed the program
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to the tea had no headaches
at all until January 1st
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and she had a headache.
By the way just case you are
00:12:15.85\00:12:17.70
wondering our ladies are
still stepping while I am
00:12:17.73\00:12:20.12
talking to you, and
so then she went around
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three months with no
headache and then the day
00:12:24.82\00:12:26.76
after her birthday she
had a headache and then
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she went for another
three months without a
00:12:29.49\00:12:30.59
headache and then she
had a headache after the
00:12:30.62\00:12:33.71
day after her anniversary,
so at first she thought
00:12:33.74\00:12:36.50
it was just coincidence,
but then she realized
00:12:36.53\00:12:38.63
there was a direct cause
and effect to her migraine
00:12:38.66\00:12:41.33
headaches in her lifestyle,
so she got serious about it
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and went on her way.
Okay, let's go and pick it up
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a little bit. Our ladies
have been diligently stepping
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the whole time,
alright let's do some sidesteps
00:12:54.75\00:13:01.16
ready to the left go and
right, and left and right,
00:13:01.19\00:13:06.13
and left and right, and
left and right, left and right,
00:13:07.02\00:13:12.43
left and right, left right,
left and right, left right,
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left, right, left,
right, left, right, doing okay
00:13:20.62\00:13:28.14
Cindy. Aha! Megan?
Yup Good. Left and right,
00:13:29.19\00:13:38.17
left and right, left right,
left and right, left, right,
00:13:39.11\00:13:46.38
left, right. Okay squat
down little more as you do it,
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bend the knees like
your thighs work better,
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we are gonna go one more
minute, then we will go back
00:13:57.96\00:14:02.02
into steps. We got
about six minutes of aerobics
00:14:02.05\00:14:09.30
with you then we will
go through a two minute
00:14:09.33\00:14:11.53
cool down, 40 more
seconds, keep the knees bent,
00:14:11.56\00:14:21.70
looking good, you are
having fun Megan. Yup.
00:14:26.59\00:14:31.35
Alright, I see
that pretty smile.
00:14:31.38\00:14:34.82
Okay and in 15 seconds
we are gonna transmission
00:14:42.14\00:14:43.93
back into stepping, and
ten, and five, four, three,
00:14:43.96\00:14:55.95
two, one step. And we
continue on with my story now
00:14:55.98\00:15:03.78
as you continue
stepping that is this women went
00:15:03.81\00:15:07.82
to a doctor after for
one year check up and her
00:15:07.85\00:15:11.86
doctor said to her
well how many headaches
00:15:11.89\00:15:13.90
did you have in the
past year and she said only
00:15:13.93\00:15:16.01
three and he said
that's wonderful the medication
00:15:16.04\00:15:19.28
has been working
beautifully and she said oh,
00:15:19.31\00:15:21.83
I stopped taking that
after the first two weeks
00:15:21.86\00:15:23.95
and he said really
what have you been doing
00:15:23.98\00:15:26.52
and she said I
became a total vegetarian
00:15:26.55\00:15:29.62
and he said you go to
the laboratory right now,
00:15:30.35\00:15:32.03
I'm gonna draw your
blood and I'm gonna call
00:15:32.06\00:15:34.33
you up tomorrow and tell
you everything that's wrong
00:15:34.36\00:15:36.64
with you. I got a
phone call from her and
00:15:36.67\00:15:38.93
she was crying, she
said oh Dick I don't know
00:15:38.96\00:15:41.44
what to do, the doctor
said I am all messed up
00:15:41.47\00:15:43.48
and I said one of
your blood work was off and
00:15:43.51\00:15:47.26
she goes I don't know, and
I said well can you read me
00:15:47.29\00:15:50.64
the report and she says
no, and I said well why,
00:15:50.67\00:15:53.15
and she says I
don't have it yet,
00:15:53.18\00:15:54.59
I said now wait a minute
you are crying right now,
00:15:54.62\00:15:57.17
but you don't even know
if your blood work is off
00:15:57.20\00:16:00.17
and she says that's right
and I said well can we wait
00:16:00.20\00:16:02.96
until we at least get
the blood work before you cry
00:16:02.99\00:16:05.12
and she goes okay that's a deal.
00:16:05.15\00:16:06.93
And so the next day, I
talked to her and she still
00:16:06.96\00:16:10.14
hadn't gotten it.
Finally a week later, she called
00:16:10.17\00:16:12.66
the doctor and said what
is my blood work show and
00:16:12.69\00:16:15.03
he said everything is
perfect whatever you are doing
00:16:15.06\00:16:18.89
is working and he
goes good bye, click
00:16:18.92\00:16:20.61
and that was it. Very sad
want to tell her a bad news,
00:16:20.64\00:16:23.90
but didn't want to
tell her the good news,
00:16:23.93\00:16:24.96
so the good news is she
was overcome the migraine
00:16:25.48\00:16:28.78
headaches by changing her
lifestyle, eating properly,
00:16:28.81\00:16:31.62
not eating foods that are
gonna irritate and she eases
00:16:31.65\00:16:34.09
probably one of the
worst ones out there to cause
00:16:34.12\00:16:36.11
the migraine headaches
and getting into regular
00:16:36.14\00:16:38.33
exercise program that
was able to turn it around.
00:16:38.36\00:16:40.32
Now Megan they had
a 12-year-old daughter
00:16:40.35\00:16:43.47
and this 12-year-old daughter,
00:16:43.50\00:16:44.97
she didn't like this
vegetarian lifestyle,
00:16:45.00\00:16:47.30
she wanted a big mac
and we will talk about here
00:16:47.33\00:16:49.71
more in a minute.
Let's transition here,
00:16:49.74\00:16:51.65
let's do some back steps,
step back with your right,
00:16:51.68\00:16:54.85
back in, step back with
the left, and back hands
00:16:55.59\00:16:58.17
on the hips, back, and
back, and back, and back,
00:16:58.20\00:17:04.60
and back, step back, and
step, and step, and step,
00:17:04.63\00:17:12.78
and step, and step, step
back, and step, and step,
00:17:15.71\00:17:20.68
right and left, and
right and left, step right,
00:17:22.18\00:17:28.36
step left, and right and
left, step right, step left,
00:17:28.39\00:17:35.87
step right and left, and
right and left, step right,
00:17:37.22\00:17:43.42
step left and
right, and left and right,
00:17:44.54\00:17:49.26
and left and right, and
left and right, left transition
00:17:50.36\00:17:57.77
back to walking now. So
she was begging for a big
00:17:57.80\00:18:03.67
mac so much, her
mother came up to me and said
00:18:03.70\00:18:06.08
what do we do, we
don't know what to do,
00:18:06.11\00:18:08.07
our daughter wants a big mac.
00:18:08.10\00:18:09.56
Then I said tell her to
have one, really is that
00:18:09.59\00:18:13.58
what you think, I said
yes tell her to have one.
00:18:13.61\00:18:15.83
Okay, if you say so,
so the next day the mother
00:18:16.52\00:18:20.36
comes back in smiling
from ear to ear and she says
00:18:20.39\00:18:23.10
how did you know? I
said how did I know what?
00:18:23.13\00:18:25.59
How do you know that
our daughter would spend
00:18:25.62\00:18:27.94
the night vomiting. I
said I didn't know that
00:18:27.97\00:18:30.38
was gonna happen, I
would never have somebody
00:18:30.41\00:18:32.55
do something if I
thought they are gonna have
00:18:32.58\00:18:33.88
vomiting over it, but I said
even when I ate three pounds
00:18:33.91\00:18:36.89
of meat a day if I had a
big mac they maybe feel bad.
00:18:36.92\00:18:39.93
Now I could have the
other hamburgers and do okay,
00:18:39.96\00:18:42.38
but it was always
something about that big mac
00:18:42.41\00:18:44.15
that didn't set well
with my particular stomach,
00:18:44.18\00:18:46.52
but I just found like that
she have been eating healthy
00:18:46.55\00:18:49.87
for six months going and
having something like that
00:18:49.90\00:18:52.71
was not gonna agree
with her and so we find
00:18:52.74\00:18:55.72
that happened to people
all the time once they change
00:18:55.75\00:18:58.14
their lifestyle they
find that they go back
00:18:58.17\00:19:00.30
and eat something
that they usually eat,
00:19:00.33\00:19:01.73
they doesn't like now
it doesn't taste as good,
00:19:01.76\00:19:04.11
but it will have some
adverse reactions within
00:19:04.14\00:19:06.36
their system. Okay,
little bit harder now,
00:19:06.39\00:19:10.73
pick it up we are gonna
spring to the finish line
00:19:10.76\00:19:14.20
here. We have got a
minute and 40 seconds to go
00:19:19.33\00:19:21.52
and then we will start
into the cool down phase,
00:19:22.63\00:19:24.55
swing the arms, swing the arms.
00:19:24.58\00:19:28.30
We've had many people
come through our program
00:19:38.13\00:19:39.54
with migraines, one
I'm very close to this show
00:19:39.57\00:19:42.01
that he is listening
right now and that is somebody
00:19:42.04\00:19:46.23
who came out with very
bad migraine headaches.
00:19:46.26\00:19:48.35
Actually had to go to
the emergency room five times
00:19:48.38\00:19:51.10
a week before he came
out and after he came out
00:19:51.13\00:19:53.19
to the program, we took
sometime to break that cycle
00:19:53.22\00:19:55.93
of pain, but he
felt a whole lot better
00:19:55.96\00:19:57.98
and he has had very
few episodes since then.
00:19:58.01\00:20:00.16
Okay, we are down
to our last 50 seconds.
00:20:05.60\00:20:07.66
Are we gonna warm yet Megan.
00:20:09.13\00:20:10.10
Little bit. You get
warm yet Cindy. Okay.
00:20:10.88\00:20:13.08
Okay and then we are
gonna start cooling down.
00:20:13.11\00:20:18.65
Have you ever had a
migraine headache Cindy.
00:20:22.68\00:20:23.89
No. Okay. You don't one,
you seen people have them
00:20:23.92\00:20:27.41
before though. How
about you Megan have you ever
00:20:27.44\00:20:31.78
had one. No. Okay
well, hopefully you
00:20:31.81\00:20:33.61
will never get them either.
Oh, I never had one either
00:20:33.64\00:20:37.96
just in case you are
wondering. Okay down to 15
00:20:37.99\00:20:43.49
and down to 10 and now
we are gonna slow down.
00:20:43.52\00:20:58.65
Another key thing to
do to prevent migraines
00:21:02.89\00:21:04.80
is to make sure you stay well
hydrated, get a lot of water,
00:21:04.83\00:21:09.38
don't drink things like
pop or coffee or espressos
00:21:10.38\00:21:15.82
or those other type of
things that would just dehydrate
00:21:15.85\00:21:18.58
you. Alcohol is very bad
for that and get a lot of water
00:21:18.61\00:21:22.27
in your system, you
still stay well hydrated,
00:21:22.30\00:21:24.45
you are gonna keep your
circulation going through
00:21:24.48\00:21:27.02
your body much more
efficient. Okay, we are just
00:21:27.05\00:21:30.50
cooling down now allowing
the lower body to act as a
00:21:30.53\00:21:35.83
complementary circulatory
pump to the heart because
00:21:35.86\00:21:39.51
it's sending the venous
blood back up and the heart
00:21:39.54\00:21:42.57
is thanking you as it's
going to it's cool down phase.
00:21:42.60\00:21:45.20
Okay, let's just very gently
start do some side to sides
00:21:50.38\00:21:52.81
again and this will
finish up our aerobic workout.
00:21:52.84\00:21:56.24
This is a good part
right Cindy. That's right.
00:22:03.40\00:22:04.89
The part when we
are almost done. Okay,
00:22:07.55\00:22:16.64
we are down to
our last 40 seconds.
00:22:16.67\00:22:18.68
Now we are gonna
do some stretching,
00:22:18.71\00:22:20.32
we will do little bit
abdomen work and then we will be
00:22:20.35\00:22:23.46
done for the day. Down
to our last 30 seconds.
00:22:23.49\00:22:29.51
This is the part that
feels good, when you know you
00:22:39.56\00:22:42.04
are almost done those
endorphin starts to kick
00:22:42.07\00:22:44.69
in and endorphins are
also chemical that will reduce
00:22:44.72\00:22:49.07
pain as produced
naturally within the body.
00:22:49.10\00:22:52.98
Okay and good, alright let's
stretch out the hamstrings,
00:22:57.26\00:23:01.18
the way we are
gonna do that is as we are
00:23:01.21\00:23:03.08
gonna step out and we
are gonna put our heal up,
00:23:03.11\00:23:06.18
the back leg is bent,
the front leg is straight,
00:23:06.21\00:23:09.00
we are gonna lean into
it, hold it get some good deep
00:23:09.03\00:23:12.35
breaths. Alright let's
switch sides, left leg is back,
00:23:12.38\00:23:22.87
slightly bent, upon the right
heal, right leg is straight,
00:23:22.90\00:23:28.12
lean forward into it,
chest is up, hold it, take
00:23:28.15\00:23:36.72
nice deep breaths.
Okay, step out to the side,
00:23:36.75\00:23:43.29
we are gonna stretch inside
the thigh, left leg is bent,
00:23:43.32\00:23:47.00
right leg straight, stretching
inside of the right thigh.
00:23:47.03\00:23:50.11
Okay, let's shift to the other
side, left leg is straight,
00:23:50.14\00:23:59.44
right leg is bent, stretch
the inside of the left thigh,
00:23:59.47\00:24:04.34
you should feel it
there. You feel it there Megan.
00:24:06.35\00:24:10.04
Looking good.
How about you Cindy?
00:24:10.79\00:24:11.76
Yes. Okay, good, glad
you both wired up properly.
00:24:11.77\00:24:15.61
Okay hands behind
the back, pull out,
00:24:17.29\00:24:20.43
contract your abdomen,
bend over, up lean back,
00:24:20.46\00:24:25.11
pullout contract over up
back, pullout contract over
00:24:26.22\00:24:32.76
up back, contract over
up back, contract over up
00:24:32.79\00:24:41.22
and back,
contract over up and back,
00:24:42.09\00:24:46.07
contract over up and
back, contract over up and back,
00:24:46.91\00:24:53.47
contract over up and
back, contract over up and back,
00:24:53.50\00:25:00.88
contract over up back,
contract over up and back,
00:25:00.91\00:25:08.26
contract over, we are
gonna do five more times,
00:25:08.29\00:25:11.55
here is one over up
back, and two over up back,
00:25:12.23\00:25:18.96
and three over up and
back, four over up back,
00:25:18.99\00:25:26.03
one more, over up and
back. Okay, let's turn,
00:25:26.06\00:25:30.38
just turn and hold, turn
the other way, and turn back,
00:25:33.40\00:25:42.42
and turn, and turn, and
turn, we got two more times
00:25:47.38\00:25:59.66
each way turn,
turn, turn, and turn.
00:25:59.69\00:26:10.87
Okay ladies,
well done thank you.
00:26:13.16\00:26:14.48
If you are battling
with migraine headaches,
00:26:18.12\00:26:19.42
I suggest several
things. First of all, make sure
00:26:19.45\00:26:22.71
you have a good
breakfast, drink a lot of water,
00:26:22.74\00:26:24.64
get outside, get out there
in the sunshine and fresh air
00:26:24.67\00:26:28.41
that will help you to relax.
Change your eating habits,
00:26:28.44\00:26:31.78
get away from things
that are gonna be high in
00:26:31.81\00:26:34.83
protein or especially
things such as cheese.
00:26:34.86\00:26:37.54
Also make sure you
comeback on any sugary type or
00:26:37.57\00:26:41.34
fine products, but you
will also infect the circulation
00:26:41.37\00:26:44.34
of the body, get down
and get some regular exercise
00:26:44.37\00:26:46.65
because exercise will
help relax muscles and for main
00:26:46.68\00:26:51.12
part turn your life
totally over to God because
00:26:51.15\00:26:54.70
stress in your life can
also affect how your head feels
00:26:54.73\00:26:57.59
and if you are doing some
things in your life that you
00:26:58.46\00:27:01.14
shouldn't be doing if
there are some things you should
00:27:01.17\00:27:03.04
be doing that you are
not doing that's gonna cause
00:27:03.07\00:27:05.21
stress in your life. So
try and give it all to God
00:27:05.24\00:27:08.68
and do it all for the
right reason, do it because
00:27:08.71\00:27:11.43
you wanna glorify
God with your body.
00:27:11.46\00:27:13.20
Remembering that you are
not your own you are born
00:27:13.23\00:27:15.78
with the price and that price
is precious body of Christ,
00:27:15.81\00:27:18.86
so don't train for
vanity purposes and don't change
00:27:18.89\00:27:22.08
your lifestyle just to get
rid of your headaches do it
00:27:22.11\00:27:24.61
because you want to be
closer to God and you want
00:27:24.64\00:27:26.95
to glorify him. Whenever
you do anything do it for the
00:27:26.98\00:27:30.16
proper reason, here
on Body and Spirit and
00:27:30.19\00:27:33.06
Body and Spirit Aerobics,
we always encourage people
00:27:33.09\00:27:35.34
to do things totally
for the glory of Christ,
00:27:35.37\00:27:38.28
so that's why we always
claim promise of Philippians
00:27:38.31\00:27:41.23
4:13, which is one of
my favorite scriptures,
00:27:41.26\00:27:43.84
which talks about
that we can do all things
00:27:43.87\00:27:46.59
and that says all
things through Christ,
00:27:46.62\00:27:48.75
which strengthens
us. God bless you,
00:27:48.78\00:27:51.17
thanks for joining us, I
will look forward to seeing
00:27:51.20\00:27:53.51
you next time for good workout
00:27:53.54\00:27:54.85
on Body and Spirit Aerobics.
00:27:54.88\00:27:56.55