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 before
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beginning any exercise program.
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Hypertension is
called the silent killer,
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we're gonna talk about why
that is and also talk about
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what we can do
about it. Stay tune and
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find out more on
Body&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&Spirit Aerobics.
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High blood pressure causes
problems for lot of people
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and of course many
don't even know they have it
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and so we wanna talk
little bit more about blood
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pressure while we get
into our workout program,
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we're ready to start.
So, come on out Jonathan and
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Bobby Joe and let's start
getting a good workout in.
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Alright, let's
start by loosening up.
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When we deal with hypertension,
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we don't wanna strain
too much. So, we are not
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gonna do things like
pushups and so forth,
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but we will try and do
some things in a standing
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position to allow us to
get some work and help along
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with, help reduce
that blood pressure.
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Okay and let's go around
the other way and we will do
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some aerobic exercise,
which we can get a little more
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aggressive with because
we're not gonna be causing
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a strain and what we
find when you do a good hard
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workout aerobically it
will basically dilate the
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arteries and allow the
blood pressure to go down,
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okay and good. Alright,
we're gonna press the hands
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together and we're
gonna move them to the side
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and now we're gonna go
the other way and go this side
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and back, and press
and back. Keep them press
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the whole time and
back and forth, and press,
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and press, and
press, and press, and press,
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press it over, try
and feel in our chest,
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you are actually
pushing one hand over then you
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pushing back the
other way and push and push.
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You're creating the
resistance for yourself;
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we're still getting some
range of motion in there.
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So, it's a little bit
like an isometric, but we still
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have movement, and
push, and push, and push,
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and push, and let's
go 10 more each way.
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There is 1, 2, keep
pushing 3, push it over 4,
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and push 5, and 6,
and 7, and push, and push,
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1 more time, and push,
good. Okay, let's put the hands
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behind the head and stretch
back, stretching is a good
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thing to do for
hypertension. Because
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it helps you to relax,
make sure you get some good
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breathes there. Speaking
of air, get on and get some
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fresh air as often as
you can and get down the
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sunshine. Okay, bring it
acrossed, also one of the
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simple solutions for
hypertension could be just
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adding more water to the
diet because if you don't
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get enough water in
your diet your blood would be
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a little stickier
and thicker, getting good
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water in there will keep
the hydration level of your
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blood proper. Okay
and back and stretch
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and give yourself
another hug. Okay, very good.
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Bobby Joe can you get
the towels for us please.
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Okay Jonathan, there you
go. Alright, let's take our
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towels and bring them
up overhead and pull down,
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and up and down. Lean
back just a little bit;
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pull down, and up and
down, and up and down.
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Lean back and down, and
up and down, and up and down.
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Keep the towels straight
and down, and up and down,
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and up and down. Keep
the arms straight as well
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and up, keep the tension
on the towel, keep the arms
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straight, lean back
just a little, reach back,
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pull over and back, pull
over and up and down, and up
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and down 5 more times up
and down, up and down, and up
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and down, and up and
down, and up. Okay hold it there
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comedown to the upper
chest, push it backup, and down
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and up, bring it down and
press, and down and press,
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and down and press, bring
it down, press up, and down
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and press, 10 more times,
and up, and push, and push.
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Keep pulling the towel
apart and push, and press,
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and press, and press,
and push, push, 1 more time
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push. Okay, bend over,
bend the knee slightly,
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pull it into you, back,
pull it in and back, and pull
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it in and back. Bend
over little more at the waist
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there Bobby Joe. Just go
and bend over at the waist
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little bit. There
you go, when you pull in,
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arch the back, arch the
back, you are rolling over;
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try an arch little
more. Watch my back position,
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see how I'm doing it.
Okay, so arch the back,
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you're little bit like
this; you are over this way.
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So, take your hips
out, chest up and bend over
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little more at the
waist. There you go good,
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it's better and pull, 5
more times and pull, and pull,
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and pull. Okay, turn it so
your palms are up and we're
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gonna do curl motion
now, and curl, and curl,
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curl it up, and curl,
and up, and up, and up.
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Keep the tension on your
towel and curl, and curl it,
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and up, and up, and up,
and up. 10 more 1, and 2,
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and 3, flex the arms 4,
and 5, 1 and 2, 3 more, 3, 4
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and 5, good. Alright, we're
gonna grab our towel at the
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end with our right hand,
we're gonna grab close to it
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with the left make sure
it's turned the hand up on the
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left hand side, okay.
Bring it up toward your chest
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on this side. So, your
right fist is up by your right
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pectoral muscle over
here. So, you're gonna bring it
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over here there you go
okay and so what we're gonna do
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is, is we're gonna push
down, comeback and push,
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and back, and press and
back, and push and back,
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and press and back,
and press and up, and press
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and up, and push and
up. Contract the tricep
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and press, and press,
common there smile little bit,
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have a little bit of
fun, and press, and press,
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and press, and press. Push
it down, and push, and push,
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and press, and press, 2
more times, press, and press,
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good. Okay, we're gonna
grab at the end with the left
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hand now. Bring the
right hand under, okay start up
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with your. Okay, start
here; just take your left hand.
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Okay, the left hand, okay
and let's turn it over this
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way. There you go. Okay,
now bring your, there you go
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good, okay start from
here. Push down, and push,
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and push, and press, and
press, and press, and press,
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and push it down, and
push, and push, and push,
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and push, 10 more 1, and
2, and 3, and 4, and push,
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and push, and press, and
8 and 9, last one and 10,
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good. Okay, Bobby just
go and stick them back over
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there. Okay, we're
gonna start with our legs now
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and get warmed up
for our aerobic exercise.
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We're gonna start with
squats; we're gonna across
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the arms. We're gonna
squat down and come up,
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push the hips back as
you squat. Okay try and push
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hips back little more
Bobby, as you do it so you wanna
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keep your knees over
your feet. So, your first
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movement is to push your
hips back, push your hips
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back. Okay, push back,
watch me doing it, push back,
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and push. There you go,
now you are doing it, good.
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Okay, push the hips
back, and push back, chest up,
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push back, and push
back, push back. Keep the knees
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apart, back, push back,
push back, and down, and down,
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and down, and down.
Keep pushing the hips back
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and 5 more, and 2, and
3, and 4, and go right into
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stepping folks. Right
into stepping, keep the arms
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swinging. One of the
causes of hypertension is the
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type of fatty acids people
take in, people eat lot of
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what it called hydrogenated
fats and if they are
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taking in the wrong type
of fatty acids and that can
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affect there so chemistry.
One of the chemicals that is
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produced by the cells
is called prostaglandins
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and this prostaglandins
have many functions and
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one is the elasticity of
the artery lining and if you
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have the wrong fatty
acids in there you are producing
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the wrong chemical and
so instead of having a nice
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soft flexible artery
lining you would have a stiff
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and rigid one and so when
you get rid of the trans fats
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and the hydrogenated fats,
also when you find that your
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blood pressure will go
down within just a few days.
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Also studies have indicated
that when you take tests of
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placebos plus
drugs and add exercise.
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The placebo group
will do just as well as the
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medication group. The
common denominator was not the
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drug, it was the
exercise. Exercise lowers blood
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pressure and that's
a nice thing about it.
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Okay, let's go and
pick it up little bit.
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We're just getting to
our warm up phase and once
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we get that then we can
start taking into gear little
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bit more. When people
come out to our Wellness Center
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we find that often times
we have to get them of their
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blood pressure medications
fairly soon because their
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blood pressure is dropping
down so quickly and we don't
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wanna cause an episode
in the wrong direction.
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So, it works very
well, getting out there
00:11:56.14\00:11:58.85
and get on the
nature and start walking.
00:11:58.88\00:12:00.51
Reducing the stress and
people are amazed how faster
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changes going on natural
diet. Okay, little bit higher
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still, pick the legs up.
There we go, okay we're gonna
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go 1 more minute of
that and then we're gonna
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transition into some
ski jump side to side.
00:12:16.63\00:12:20.02
Okay, Bobby as you
are stepping start moving
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towards your right just
a little more. So, you have
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little more room start
moving back to there you go,
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good, good maneuver.
Okay, pick it up a little bit,
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there we go, very good.
00:12:34.32\00:12:35.97
Good Jonathan,
looking good Bobby.
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How we doing you are
feeling alright? Okay.
00:12:46.50\00:12:48.21
Okay, bobby doing okay.
Thumbs up, two thumbs up,
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okay, so I take that is a
good. We don't want you to
00:12:52.26\00:12:57.04
wear out the microphone.
Okay, and we are down to the
00:12:57.07\00:13:04.18
last 15 seconds,
pick it up little bit,
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keep those knees up, okay
we wanna transition into the
00:13:06.42\00:13:13.40
ski jumps without too much
break. So, we're down to 3,
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2, and 1. Okay, go left
first, okay. There we go very
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good. Okay,
excellent, good job folks,
00:13:23.30\00:13:27.45
do you skied on
Bobby. Oh! It's look like.
00:13:30.98\00:13:33.68
Well, jumping back and
forth this way doesn't really
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show if you are ski or
not? You're doing fine,
00:13:38.23\00:13:42.67
you're doing
fine, good job alright.
00:13:42.70\00:13:46.41
You're looking good, okay
we got 30 seconds to go then
00:13:46.44\00:13:50.53
we will go back into our step,
00:13:50.56\00:13:52.00
you're doing fine and
we're down to 15 seconds to go
00:13:58.84\00:14:07.83
and down to 10, and 5, 4,
3, 2, step, step, good step,
00:14:09.87\00:14:21.50
okay. Speed is good let's
pick the legs up little bit
00:14:22.68\00:14:26.08
more. Not too fast,
but just get the little
00:14:26.11\00:14:29.42
more of range of motion.
00:14:29.45\00:14:31.17
Also we find your sleep
pattern will affect your
00:14:37.92\00:14:40.60
blood pressure. If
you're not getting good sleep,
00:14:40.63\00:14:43.35
it will definitely
raise the blood pressure up.
00:14:43.38\00:14:45.44
We see that happen so
often, out with our wellness
00:14:45.47\00:14:48.21
guests. They start going
down in their blood pressure
00:14:48.24\00:14:50.87
and then they get
a bad night sleep and
00:14:50.90\00:14:52.70
automatically that
blood pressure will rise up
00:14:52.73\00:14:54.91
or if they get a stress
for phone call from home.
00:14:54.94\00:14:57.61
I've seen blood
pressures go up 50 points just
00:14:57.64\00:15:00.15
because somebody calls
him from home and gives him
00:15:00.18\00:15:02.33
some bad news. They could
have waited for a probably
00:15:02.36\00:15:04.81
another time period. So,
it is very affected by the
00:15:04.84\00:15:08.60
stress in our lives
then our blood pressure.
00:15:08.63\00:15:11.25
Okay, pick it
up little bit more.
00:15:12.56\00:15:14.49
One of the nice things,
we've about our situation
00:15:21.77\00:15:23.83
as we get people out
there in nature and they are
00:15:23.86\00:15:26.48
walking in the beautiful
fresh air at the Black Hills
00:15:26.51\00:15:28.93
and that works very
nicely as a medication and also
00:15:28.96\00:15:33.18
laughter and having a
light heart. If you're not
00:15:33.21\00:15:35.71
carrying a lot of
heavy burdens upon yourself,
00:15:35.74\00:15:37.76
if you are able to turn
those things over to God
00:15:37.79\00:15:39.87
and you have this peace of
spirit then you will do much
00:15:39.90\00:15:43.25
better and we have a
little philosophy out at the
00:15:43.28\00:15:45.85
center. You can't
change what happened yesterday
00:15:45.88\00:15:48.54
or you can't even change
what happened this morning.
00:15:48.57\00:15:50.43
But you can change what
happens today and you can
00:15:50.46\00:15:52.73
change what happens for the
rest of your life and having
00:15:52.76\00:15:55.16
that type of peace of
mind will definitely help your
00:15:55.19\00:15:58.00
blood pressure response.
Okay good. Okay, let's go
00:15:58.03\00:16:04.00
and do some side steps
now, we're gonna go left
00:16:04.03\00:16:06.60
and draw in, right
and in, left, good, right,
00:16:06.63\00:16:11.28
left and right, and left
and right, and left and right,
00:16:11.86\00:16:17.60
left not too fast. Okay,
what we're gonna do is squat
00:16:17.63\00:16:22.35
down little bit. Bend
the knees. Okay, Jonathan as
00:16:22.38\00:16:28.63
soon as you made a
little tougher you start going
00:16:28.66\00:16:30.41
faster again, he is used
to the pain make you wanna go
00:16:30.44\00:16:35.13
harder. Okay, just a
little sore Jonathan,
00:16:35.16\00:16:44.84
that's better. But bend
the knees, bend the knees.
00:16:44.87\00:16:48.48
Make your legs work, as
you stepping side to side.
00:16:48.51\00:16:53.10
We are trying ought
to get too dancey on Body
00:16:56.85\00:16:58.47
and Spirit, even on this
one mom Ford used to catch me
00:16:58.50\00:17:01.43
all the time because I
don't wanna be dancing now.
00:17:01.46\00:17:03.66
This is a little bit of
side step, it's good way to
00:17:04.61\00:17:09.49
keep the heart
going, keep the legs going.
00:17:09.52\00:17:11.52
Let's slower Jonathan,
Bobby and I are evenly paced.
00:17:14.88\00:17:20.99
I got to keep an
eye on you though
00:17:21.02\00:17:22.79
and we're gonna go
for 50 more seconds here
00:17:29.81\00:17:32.27
and we're go back into
our steps. Where you getting
00:17:35.20\00:17:42.02
into the good part
of our aerobic workout,
00:17:42.05\00:17:44.41
where you have been
going for little bit.
00:17:44.44\00:17:46.63
I can hear that foot
going little quicker again
00:17:52.13\00:17:53.79
Jonathan.
00:17:53.82\00:17:59.53
Bobby and I have to go
little faster just to stay
00:17:59.56\00:18:06.58
up, we want to be with you.
00:18:06.61\00:18:08.11
And down to 5, 4, 3, and
2. Go and do your steps now go
00:18:15.00\00:18:20.89
and of course one of
the causes of blood pressure
00:18:25.65\00:18:27.36
problems that we worry
about the most is when arterial
00:18:27.39\00:18:30.25
blockage is causing it.
When you start getting too much
00:18:30.28\00:18:32.73
plaque swelling on the
artery lining, it's causing
00:18:32.76\00:18:35.13
a narrow space, which
causes the blood pressure to
00:18:35.16\00:18:37.72
raise. Because there is
much room to go through there
00:18:37.75\00:18:40.15
and so you heard of
the systolic and diastolic
00:18:40.18\00:18:43.05
pressure. The
systolic is the upper number,
00:18:43.08\00:18:45.51
the diastolic is the
lower one, and truly the lower
00:18:45.54\00:18:48.46
ones are the one we
worry about more because the
00:18:48.49\00:18:50.47
diastolic can be
susceptible to outer stresses or
00:18:50.50\00:18:53.48
even when you first
exercise. If we will take
00:18:53.51\00:18:55.86
Jonathans blood pressure
right now, it probably would
00:18:55.89\00:18:58.29
be elevated. Okay,
let's pick the feet up little
00:18:58.32\00:18:59.74
more, you're gonna
little slow. Keep those knees up
00:18:59.77\00:19:03.94
and we're gonna do
about 1 more minute there.
00:19:09.52\00:19:11.48
Then we're gonna go back
into side to side ski jumps
00:19:11.51\00:19:13.87
again for a
minute. Pick the legs up,
00:19:13.90\00:19:16.88
okay 1 more minute
there. Pump the arms, pump arms,
00:19:21.18\00:19:25.50
and pump the
arms. Doing okay Bobby?
00:19:25.53\00:19:34.41
Jonathan we're doing
alright. Still breathing.
00:19:35.71\00:19:37.64
Still breathing,
that's important.
00:19:37.67\00:19:39.43
Pick the knees up little more,
00:19:42.19\00:19:43.85
I've seen some people
stress and obsess with their
00:19:50.26\00:19:52.81
blood pressure and that's
not helpful for them either.
00:19:52.84\00:19:55.44
Sometime peoples
blood pressure goes up,
00:19:55.47\00:19:57.49
as soon as they walk in a
door and they see a doctor
00:19:57.52\00:19:59.58
with the stethoscope. One
of the nice ways of having
00:19:59.61\00:20:01.98
your blood pressure down
is just lie down and rest for
00:20:02.01\00:20:04.65
about 5 minutes and see
what your blood pressure does
00:20:04.68\00:20:07.03
then. Some peoples get
so anxious, when they have
00:20:07.06\00:20:09.60
their blood pressure taken
they are never gonna get an
00:20:09.63\00:20:11.33
accurate reading until
they have a chance to relax.
00:20:11.36\00:20:13.67
Okay, let's get into some
side jumps now, very good.
00:20:14.32\00:20:20.15
This is little more of
a strenuous aerobic work.
00:20:33.64\00:20:37.45
So, I don't do this for
too long, but as a nice variety
00:20:37.48\00:20:43.04
to it and adds a little
bit of intensity to the workout
00:20:43.07\00:20:46.11
and so it access an
interval type training.
00:20:46.14\00:20:49.46
Interval training has been
found to be very beneficial
00:20:49.49\00:20:52.03
for burning body fat.
The nice thing about exercise
00:20:52.06\00:20:55.24
is the more you do it,
the better burning fat should
00:20:55.27\00:20:57.68
become. I always saw a
wellness guests are gonna
00:20:57.71\00:20:59.75
become better butter
burners if they get into a good
00:20:59.78\00:21:02.35
aerobic exercise training
program and the more you
00:21:02.38\00:21:05.89
workout the body will
be more subject to release
00:21:05.92\00:21:09.46
fatty acids earlier in the
workout. In fact if you are
00:21:09.49\00:21:12.63
extremely fit and Jonathan
would certainly fit into
00:21:12.66\00:21:15.46
that category starts
burning fat just thinking about
00:21:15.49\00:21:17.93
exercise and so people
go. Oh! Good, well I can just
00:21:17.96\00:21:20.66
think my way to fitness.
No, some along the long line
00:21:20.69\00:21:22.75
you actually have to do
it. Okay, let's go back into
00:21:22.78\00:21:25.02
steps, okay pick it up
little bit. We're winding down,
00:21:25.05\00:21:35.61
we're winding down,
we get into the cool down
00:21:35.64\00:21:37.42
phase here, and just
another minute or so.
00:21:37.45\00:21:40.59
Let's pick the
knees up a little higher.
00:21:42.81\00:21:44.06
Bobby you're doing good,
00:21:44.09\00:21:45.72
good Jonathan keeps pump it off.
00:21:52.58\00:21:54.56
We got a minute and
20 seconds to go here.
00:21:57.05\00:21:59.50
Also to avoid blood pressure
problems, stay away from
00:22:02.84\00:22:06.28
things such as
coffee and alcohol and pop,
00:22:06.31\00:22:09.78
things that gonna cause
you to dehydrate your body
00:22:09.81\00:22:12.22
and certainly the
sodium content of your blood is
00:22:12.25\00:22:15.02
gonna be affecting
your blood pressure.
00:22:15.05\00:22:17.43
If you're eating lot of
high salty foods and lot of
00:22:17.46\00:22:19.53
commercial foods then you
will find the sodium content
00:22:19.56\00:22:21.98
too high and you will
find once again you're blood
00:22:22.01\00:22:24.36
pressure going up and
certainly with the diet
00:22:24.39\00:22:26.51
that's out today; there
is a lot of those type of
00:22:26.54\00:22:28.17
problems. Okay, let's
pick it up. We're down to our
00:22:28.20\00:22:30.38
last 50 seconds and then
we're gonna get down to our
00:22:30.41\00:22:33.83
cool down time. Keep
pumping the arms, pump the arms,
00:22:33.86\00:22:37.50
just lift the knees
little bit more. Pick them up,
00:22:37.53\00:22:40.67
down to 40
seconds, home stretch,
00:22:40.70\00:22:44.65
we will run
into that finish line
00:22:44.68\00:22:46.91
and down to last 25
seconds and after we get to the
00:22:53.92\00:22:57.37
exercise program. Once
Jonathan and Bobby have
00:22:57.40\00:22:59.89
a chance to relax, then
you actually see their blood
00:22:59.92\00:23:02.10
pressures going down.
So, at our Wellness Center,
00:23:02.13\00:23:04.79
we always try and make
sure we have daily exercise
00:23:04.82\00:23:07.32
because that helps us to
stabilize blood pressures
00:23:07.35\00:23:09.89
more affectively as suppose
to doing like a three day a
00:23:09.92\00:23:12.47
week plan. Okay and
let's start slowing it down,
00:23:12.50\00:23:17.74
shift it down, shift it
down, there we go and at this
00:23:17.77\00:23:21.89
point all we are doing is
we are using the leg muscles
00:23:21.92\00:23:24.91
to help cool down the
heart, have been doing a good
00:23:24.94\00:23:28.33
little workout now and
so now the pulse rate will
00:23:28.36\00:23:30.73
start coming back down.
We don't wanna just stop
00:23:30.76\00:23:33.04
abruptly because that puts
lot of stress on the heart.
00:23:33.07\00:23:35.49
But by just going the
slight little bit, we will be
00:23:36.66\00:23:39.25
able to keep the legs
moving and it will help keep
00:23:39.28\00:23:41.51
circulating the
blood back up to the heart.
00:23:41.54\00:23:43.96
Okay, we're gonna do 30
more seconds of that and then
00:23:46.96\00:23:49.93
we will finish with the
minute of easy side stepping
00:23:49.96\00:23:52.83
and then we will be
down with our aerobics,
00:23:52.86\00:23:54.64
we will do some stretching
and then we will call it a
00:23:54.67\00:23:57.18
workout. Down to 20
seconds of that one.
00:23:57.21\00:24:02.03
Bobby start moving to
the right a little bit again
00:24:02.86\00:24:05.44
please. There you
go. She keeps wanna walk,
00:24:05.47\00:24:08.99
walk off the edge of
the mat there. That's okay,
00:24:09.02\00:24:13.78
that's okay. Alright and
let's go right into the side
00:24:13.81\00:24:19.56
step to the left, to
the right, to the left.
00:24:19.59\00:24:23.45
Now, this time we are
not worrying about squatting
00:24:23.97\00:24:25.85
down at all because
we are just finishing up,
00:24:25.88\00:24:28.24
the cool down part
always is the best.
00:24:38.64\00:24:41.65
That way we are doing some
stretching and stretching is
00:24:41.68\00:24:45.86
a good thing to do for
your hypertension problems.
00:24:45.89\00:24:48.65
Because the stretching
helps you to relax and getting
00:24:48.68\00:24:55.36
creative, when people
are into needing things
00:24:55.39\00:24:59.19
and learning new things
or playing an instrument
00:24:59.22\00:25:01.71
or singing or drawing all
those things will help them
00:25:01.74\00:25:06.56
to ease their mind from
heavy loads and it will help
00:25:06.59\00:25:10.28
lower their blood
pressure, okay and good.
00:25:10.31\00:25:18.80
Alright, let's have
stretch your quadriceps, you go
00:25:18.83\00:25:21.52
and use my use shoulders
as a brace. You are gonna put
00:25:21.55\00:25:23.43
your right hand on
my shoulder, go and get.
00:25:23.46\00:25:25.97
There you go. Bobby
went through the Wellness
00:25:26.00\00:25:28.40
Program, so she knows
how to do this particular
00:25:28.43\00:25:30.43
stretch. Okay, Jonathan,
show them how to modify it
00:25:30.46\00:25:35.23
if they can't get to their
ankle, just go ahead and go
00:25:35.26\00:25:38.48
to your pant leg and that
will help you to get into the
00:25:38.51\00:25:41.72
stretching without.
You know, some people get
00:25:41.75\00:25:45.68
frustrated because they
can't get hold of anything,
00:25:45.71\00:25:47.43
but getting your pant leg
will help you at least get
00:25:47.46\00:25:48.97
started. Okay, let's
switch the other side and if you
00:25:49.00\00:25:54.79
find one side easier
to do than the other then
00:25:54.82\00:25:57.35
that's natural as well. If
one side is easier for you,
00:25:57.38\00:26:00.52
you will find pretty
flexible both sides okay.
00:26:00.55\00:26:02.65
Jonathan is one
side easier for you.
00:26:02.68\00:26:04.46
Okay, okay and 5 more
seconds. Okay, now we're
00:26:05.49\00:26:16.86
gonna stretch our
calf. We're gonna step back,
00:26:16.89\00:26:20.05
press your heel to
the ground and hold it,
00:26:20.08\00:26:23.61
the left leg is bent and
the right leg is straight,
00:26:23.64\00:26:27.61
and we're
stretching the calf area.
00:26:27.64\00:26:29.79
Okay, let's switch,
put the left leg back,
00:26:34.15\00:26:36.86
press the heel to the
ground, right leg is bent,
00:26:37.93\00:26:40.39
chest is up and good.
Let's finish by just doing some
00:26:40.42\00:26:50.34
nice trunk twists, and
turn, and turn, and turn,
00:26:50.37\00:27:00.70
and turn, and turn,
and turn, turn, and turn,
00:27:02.74\00:27:17.79
and 5 more each way,
there is 1, and 2, and 3, and 4,
00:27:17.82\00:27:35.50
and 5. Alright, thanks a lot.
00:27:35.53\00:27:41.12
High blood pressure does
not have to be a death sense
00:27:42.78\00:27:44.77
for you, there are things
you can do. All some of the
00:27:44.80\00:27:47.23
patterns, we given
you in today's program,
00:27:47.26\00:27:49.31
but most of all seek out
God. That peace of mind is
00:27:49.34\00:27:53.49
so valuable, do
things for the proper reason,
00:27:53.52\00:27:56.42
do it all to the glory of
Christ, who sacrificed his
00:27:56.45\00:27:59.02
life. So, that we could
be with him through eternity
00:27:59.05\00:28:01.65
and remember the promise
we claim here on Body&Spirit
00:28:02.01\00:28:04.42
Body&Spirit Aerobics and that is
00:28:04.45\00:28:07.00
Philippians 4:13, which
states I can do all things
00:28:07.03\00:28:10.56
through Christ,
which strengthens me.
00:28:10.59\00:28:12.34
Thank you for
joining us, God bless you,
00:28:12.37\00:28:14.13
we look forward
to see you next time
00:28:14.16\00:28:15.51
on Body&Spirit Aerobics.
00:28:15.54\00:28:17.34