The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
00:00:08.77\00:00:10.12
before beginning
any exercise program.
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Depression plagues people
of all ages and both genders.
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But there are
some things you can do
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to help yourself out.
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We're gonna talk about that next
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on Body and Spirit Aerobics.
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Hello, I am Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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During my career
at the Black Hills
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Health and Education Center,
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one thing is very consistent,
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we have a steady
case of depression
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coming through
on a regular basis.
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And so that is something
that people are dealing with
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on a constant basis
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and there are some good
things you can do about it.
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That's gonna be our topic
as we get into our workout.
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Helping me out today
will be Daniel and Rabecca.
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Daniel lives out
in the Black Hills
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and he works as a
fireman and a medic,
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and has also helped out
at the center there before.
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And Rabecca, she
is a college student.
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You are a freshman, right? Yep.
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At Union College
in Lincoln, Nebraska
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and you're taking, what?
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International Rescue and Relief.
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Okay. It seems to be a
lot of that going around.
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So that's good
and so we're gonna
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start our exercise program
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and we're going to warm up.
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And we're gonna start by just
reaching way up to our right
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and turn your body and
go up on your toe as well.
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Okay. Now go back
the other way and way up.
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You want to try and
reach as far as you can.
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And now turn and reach,
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and reach, and reach,
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and reach
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and through left
hand, now right hand
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reach and reach with the right,
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turn your body just warming up.
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Start to get the blood flowing.
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And then we'll talk a
little more about depression
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once we get in to
our aerobic routine.
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Okay, and reach,
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and reach, and reach, and reach.
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Okay. Let's do
three more each way.
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There's one,
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and two,
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and three.
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All right. We're gonna
do some upper body work
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before we start into aerobics.
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So we're just gonna
bend our knees a little bit.
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We're gonna reach back.
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We're gonna press
out on imaginary weights
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just like we're
bench pressing it out.
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Little difference is we're
gonna bring our hands together
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to get the full range of
motion of the pectoralis majors
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or your chest muscles.
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So you're pushing out
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and you're pushing out. Push.
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You're focusing
on flexing your chest
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as you're coming forward.
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press, and press,
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and press it out,
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and press, and press,
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and press.
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Five more times and push,
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and press, and press it.
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One more. Okay.
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Let's take the hands.
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Put them behind your head.
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Let your elbows drop back
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and stretch, stretch.
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Should feel it in your chest,
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pull your
shoulder blades together,
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and now give yourself a hug.
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Pull your shoulder blades apart.
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All right. Now back
over the head again.
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Let your arms hang
back, stretch the chest.
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All right, and around again.
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Pull your shoulder blades apart.
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Okay. Rabecca, could you
get the towels for us please?
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Towels make for a good
piece of exercise equipment.
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You can do lots of
good things with them.
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And so we're gonna do
some back exercise with it.
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What we're gonna do is,
we're gonna come up over head.
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We're gonna bend to our right
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and stretch it on the left side.
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Now you're bending to your left
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and you're stretching
it on your right side,
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using those
muscles to pull back,
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keep your arms
extended so they're straight
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and then focus on
the muscles of your back
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as you pull from side to side.
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Back over to the left
and back to the right,
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back to the left,
back to the right,
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and back to the
left, back to the right,
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and left, and right,
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and left, and right.
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Two more times each way.
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There's one
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and two. Okay.
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Now we're gonna pull
it over in front of us
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and go up over
top and back down,
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and up, and down,
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and up and down,
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and up and down.
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Keep the arms straight.
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Pulling it up and over.
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Using your shoulders
and your upper back muscles,
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and up and down,
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and up and down,
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and up and down.
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Let's go five more.
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Way back, pull it over,
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way back, pull it over.
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This is an excellent one to help
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keep your range of
motion of your shoulder region.
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Okay. Now hold it up top.
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Okay. Bring it down and push up,
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keep pulling it
apart as you press
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and push, and push,
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and push, keep pulling it apart.
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Five more times and up,
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and up, and up,
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and up, and up.
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Very good.
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Now what I want
you to do is drape it
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over your thumb side,
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so we're on our right hand
over the thumb side, grab it,
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just underneath, and
you're gonna curl up and down.
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You're gonna give yourself
the resistance as you do it,
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put your elbow out in
front of you just a little bit.
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That will help you to
get a full range of motion
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and down and
up, and down and up.
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Three more times.
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And one more. Okay.
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Now we're gonna
go the other side.
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Put it in your hand.
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Let it drop-drape
out to the thumb side.
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Grab underneath it.
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You're gonna have your
arm out in front of you,
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curl up and
down, curl up and down,
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and curl, and up, and up.
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Five more.
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Focus on the
muscle you're working,
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you're flexing the
bicep each time you come up
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and one more time.
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Okay. Now we're
gonna do the triceps.
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We're gonna turn
and look that direction.
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Your left foot's
gonna be on front.
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Your right foot's back.
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You're gonna grab the
towel down towards the end.
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You're gonna grab this
one about a foot away from it.
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You're gonna bend over.
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You're gonna kick
back, pull back through,
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kick it back, back through,
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and this one, you're
working on the triceps muscle,
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which is the antagonistic
muscle of the biceps.
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Every time one
muscle is in flexion
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and other one's in extension
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and so they work together.
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Three more times.
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And press, and one more.
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Okay. Good.
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Okay. Now we're gonna grab
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with our left hand
towards the bottom.
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Right hand's about a foot away.
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Bending over, kicking back,
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pull through, kick back,
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and kick back, and push and out,
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and out, and out, and out.
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Three more.
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Okay. Good. All right.
Let me have the towels.
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So Kalie-- or Rabecca,
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excuse me, what
do you like to do?
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I like to go rock climbing.
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Uh, that seems
to be a prerequisite
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for that IRR degree-- Yeah.
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Lots of rock climbing going on.
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Okay. We're
gonna stretch out now.
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I want you to
bring your right arm up,
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let it drop, reach up,
grab behind your elbow,
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and pull towards your head.
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And hold.
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Okay. Relax.
Bring the left arm up.
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Let it bend.
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Grab it with your
right hand and pull.
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Keep your pull steady.
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Okay. Good.
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Now put your right arm out.
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Bring it across your body.
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Reach up with your left hand
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and pull it in
towards your body.
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Whenever you're stretching,
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you don't want to take
yourself into deep pain range.
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You just take it where
you feel the muscles stretch
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and then hold it.
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Want to hold each stretch
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for about 10 to
15-second time period.
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Okay. Now we're
gonna go the other way.
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Bring it across
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and hold.
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Okay. Five more
seconds and relax.
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All right.
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Okay. We're gonna
start aerobic portion now.
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This we'll start
by stepping in place.
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Okay. Go ahead
and start stepping.
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Swing the arms. Okay.
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Little more step than that.
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There you go. That's better.
00:10:49.80\00:10:52.07
People get into depression
for lots of different reasons.
00:10:57.90\00:11:01.29
We're gonna talk
about so many things
00:11:01.30\00:11:02.36
you can do for it.
00:11:02.37\00:11:03.39
Certainly, the depression
can happen for many causes,
00:11:03.40\00:11:08.38
and I've met a lot of people
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and Daniel, I know you have too,
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they've gone through a lot,
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but yet still
able to come through it
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and live happy healthy lives.
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I know you, yourself, have
had some stress in your life
00:11:16.25\00:11:18.31
and you seem
pretty well adjusted.
00:11:18.32\00:11:21.44
Rabecca, I'm sure your
life is stress free, right?
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Not really.
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You know,
college could put people
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in the state of depression
00:11:29.41\00:11:30.48
if they feel like
they're not doing well
00:11:30.49\00:11:31.92
and it becomes overwhelming
and becomes hopeless.
00:11:31.93\00:11:35.20
Of course, that's where
a walk with God helps you.
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And what do you
feel like's helped you
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the most of your
life to keep you going?
00:11:39.74\00:11:42.47
My relationship with God. Okay.
00:11:42.48\00:11:44.12
Okay, Daniel, I want you to
go and do some lunges this time
00:11:46.35\00:11:49.09
and so why don't you
go ahead and do a couple.
00:11:49.10\00:11:51.25
So Rabecca has a chance
to see what we're doing.
00:11:51.26\00:11:53.23
Put the hands on the hips, okay,
00:11:53.24\00:11:54.93
and lunge out,
okay, and back. Okay.
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Why don't go
ahead and join him now?
00:11:57.61\00:11:58.90
Step back a little bit
more before you start. Okay.
00:11:58.91\00:12:01.39
Okay, now step out
with your right leg.
00:12:01.40\00:12:03.80
Okay, now you want to make sure,
00:12:03.81\00:12:04.95
you don't go too far over foot,
00:12:04.96\00:12:07.63
you want to keep your knee back
00:12:07.64\00:12:09.49
so you just ride straight over.
00:12:09.50\00:12:10.96
Okay, you're going
too far forward still.
00:12:10.97\00:12:13.14
So watch Daniel.
00:12:13.15\00:12:15.44
See how he steps out.
00:12:15.45\00:12:16.45
Go and step out a little
further and that will help you.
00:12:16.46\00:12:19.04
Step out little
further, step out,
00:12:19.05\00:12:21.46
little further still.
00:12:21.47\00:12:22.55
Okay. That's better.
00:12:25.36\00:12:27.23
Again, try not to let
that knee go too far forward.
00:12:27.24\00:12:30.26
So when you
step out, squat down.
00:12:30.27\00:12:32.70
See when he goes
out, he's squatting down.
00:12:32.71\00:12:35.05
That's better. Squat it.
00:12:35.06\00:12:36.63
There you go. Now
you're getting it.
00:12:36.64\00:12:38.97
And step, way out,
00:12:45.97\00:12:48.45
step out, step out, Rabecca.
00:12:48.46\00:12:50.79
There you go.
00:12:50.80\00:12:52.26
And lower your hips down,
a little bit sooner. Down.
00:12:52.27\00:12:55.59
Okay, As you're stepping down,
00:12:55.60\00:12:56.63
you're going
straight down with your hips.
00:12:56.64\00:12:58.73
Down there-- there you go.
00:12:58.74\00:13:00.62
Okay. This is an
excellent exercise
00:13:06.14\00:13:07.77
for your hips and your thighs.
00:13:07.78\00:13:11.03
It can be tough on your
knees if you'd have bad knees.
00:13:13.00\00:13:16.26
One of the things we
do at the Black Hills
00:13:19.17\00:13:20.53
is we do a thing
called lunge the hill,
00:13:20.54\00:13:23.36
which is one of
the favorites out there
00:13:23.37\00:13:26.12
and always gives
people a good hard workout.
00:13:26.13\00:13:28.85
They like getting outside.
00:13:28.86\00:13:31.78
At least when it's not snowing.
00:13:31.79\00:13:33.31
Doing okay, Rabecca? Yep.
00:13:37.26\00:13:39.16
All right.
00:13:39.17\00:13:40.39
Okay, let's do three more.
00:13:44.96\00:13:46.51
On each side. Come on left side.
00:13:52.76\00:13:55.55
Come on, you know
me better than that.
00:13:55.56\00:13:57.38
Okay. Good. Go
back into your step.
00:13:59.13\00:14:00.88
Okay.
00:14:02.77\00:14:03.86
Okay. Just step it up more.
00:14:07.89\00:14:09.07
We're getting into our workout
so come on arms swinging,
00:14:09.08\00:14:11.77
arms swinging, pump it up.
00:14:11.78\00:14:14.97
Okay, let's try and swing
the arms to the front here.
00:14:14.98\00:14:17.39
You're going
across to your body.
00:14:17.40\00:14:18.48
Let's try and
get up. There you go.
00:14:18.49\00:14:20.31
That's better.
00:14:20.32\00:14:21.54
One thing it helps people who
are starting to feel depressed
00:14:28.06\00:14:30.35
if they would simply go to
bed earlier and get up earlier.
00:14:30.36\00:14:34.33
That's something that helps up
00:14:34.34\00:14:35.52
because they start getting
more growth hormone released
00:14:35.53\00:14:37.99
and the tryptophan to the
serotonin to the melatonin,
00:14:38.00\00:14:41.13
happens more efficient early in
the evening time versus later.
00:14:41.14\00:14:44.68
And then there is exercise.
00:14:46.34\00:14:48.40
Dr. Neil Nedley has done a
lot of research in depression
00:14:49.95\00:14:53.06
and I remember
reading a statement
00:14:53.07\00:14:54.68
where he talked about
two thirds of all depression
00:14:54.69\00:14:57.54
could be
reversed with exercising
00:14:57.55\00:14:59.83
three times a
week for three months
00:14:59.84\00:15:03.80
and a lot of
depression would be gone.
00:15:03.81\00:15:05.72
As people would have
something else to think about
00:15:05.73\00:15:08.08
and exercise is a mood alterer.
00:15:08.09\00:15:10.92
And certainly, what we
eat affects depression.
00:15:12.73\00:15:15.32
If you're eating poorly
00:15:15.33\00:15:17.26
and you're bogging your body
down with lot of refined stuff,
00:15:17.27\00:15:22.30
it definitely takes it toll.
00:15:22.31\00:15:23.95
Do you eat
healthy, Rabecca? I try to.
00:15:23.96\00:15:26.10
You do. How about you,
Daniel, you eat healthy?
00:15:26.11\00:15:28.86
Try to. Okay.
00:15:28.87\00:15:30.56
Which means most
of the time, right?
00:15:31.50\00:15:33.07
As much as I can. Okay.
00:15:33.08\00:15:34.73
Let's step it up a little more.
00:15:34.74\00:15:36.16
How did you enjoy
the Manor Restaurant?
00:15:45.36\00:15:47.00
Did you like
that? It's really good.
00:15:47.01\00:15:48.56
They have a really
wonderful restaurant
00:15:48.57\00:15:50.04
around here at 3ABN,
where a lot of the staff go over
00:15:50.05\00:15:53.54
and get healthy food
and even keep some of those
00:15:53.55\00:15:57.96
who may not eat as healthy
as they need to on a good plan.
00:15:57.97\00:16:02.05
Okay. Let's pick
it up a little more.
00:16:04.16\00:16:07.07
Okay. And let's
start jogging a little bit.
00:16:07.08\00:16:09.28
Jog in place. Very good.
00:16:09.29\00:16:11.33
Keep those arms pumping.
00:16:11.34\00:16:13.24
Jogging has been
found to be beneficial
00:16:15.96\00:16:18.26
to help people with depression.
00:16:18.27\00:16:20.17
If you get out and it's much
00:16:22.73\00:16:25.18
or probably more
pleasant when you get outside
00:16:25.19\00:16:27.00
and good to see
some change of scenery
00:16:27.01\00:16:29.45
rather than staying
at a studio and doing it.
00:16:29.46\00:16:32.64
But you'll still get
some of the benefits.
00:16:35.41\00:16:36.88
Okay, let's backup a little bit.
00:16:36.89\00:16:38.87
You folks started
jog right after I said.
00:16:38.88\00:16:41.24
Okay. Pick the
knees up a little more.
00:16:43.58\00:16:46.27
Very good, Daniel,
you're looking good.
00:16:46.28\00:16:48.40
Keep swinging the arms.
00:16:52.44\00:16:54.15
Okay, go back and do a walk.
00:16:59.14\00:17:00.83
Pick the knees up more,
00:17:04.27\00:17:05.61
pick it up.
00:17:08.57\00:17:09.63
The other thing people can do
00:17:13.82\00:17:15.03
when they are having depression,
00:17:15.04\00:17:17.28
they seek somebody
out that you trust,
00:17:17.29\00:17:18.92
that you can sit
down and talk to.
00:17:18.93\00:17:20.67
I know at our wellness program,
00:17:20.68\00:17:22.79
we have one fellow
who is so depressed,
00:17:22.80\00:17:24.69
who couldn't even function,
00:17:24.70\00:17:26.15
and he went through the program,
00:17:26.16\00:17:28.06
and even after
the program is done,
00:17:28.07\00:17:29.30
I thought, wow, we
didn't help this guy much.
00:17:29.31\00:17:30.78
He still seems
pretty depressed to me.
00:17:30.79\00:17:32.75
And I got a call
from him six months later
00:17:32.76\00:17:34.44
and he goes, hey,
Dick, how are you doing?
00:17:34.45\00:17:35.98
And I thought
who am I talking to.
00:17:35.99\00:17:37.75
And he told me who he
was, and I couldn't believe it.
00:17:37.76\00:17:39.83
And he said, I'm doing great.
00:17:39.84\00:17:41.88
And I said, well, what change.
00:17:41.89\00:17:42.97
He goes, well, I
kept following the program
00:17:42.98\00:17:44.90
for the next six months
00:17:44.91\00:17:45.91
and now I feel
like a new person.
00:17:45.92\00:17:47.58
I'm back to work.
I'm getting married.
00:17:47.59\00:17:49.25
And his depression
had totally left him.
00:17:49.26\00:17:51.10
But we'd seen
people come to our program
00:17:51.11\00:17:52.89
who were so depressed.
00:17:52.90\00:17:53.96
They couldn't even function
and they go through the program
00:17:53.97\00:17:56.45
and their life is changed,
00:17:56.46\00:17:57.85
but going through the
counseling is a big part of that
00:17:57.86\00:18:00.74
'cause you have to
deal with your issues
00:18:00.75\00:18:02.08
and I'm sure again, Daniel,
that's something you'd to do.
00:18:02.09\00:18:04.31
You'd to deal with the
issues, and move forward,
00:18:04.32\00:18:06.34
and it's probably something
you've to do on a regular basis.
00:18:06.35\00:18:08.54
Just to keep yourself,
you know, keep it intact
00:18:08.55\00:18:11.14
well, because otherwise
the, the evil person within us
00:18:11.15\00:18:15.92
can start crawling over the edge
00:18:15.93\00:18:17.20
unless we keep that checked back
00:18:17.21\00:18:19.36
by following God's principles.
00:18:19.37\00:18:21.77
Okay. Let's go
ahead and do squats now.
00:18:21.78\00:18:24.04
Okay, Daniel, why
don't you go ahead
00:18:24.05\00:18:25.20
and demonstrate a proper squat.
00:18:25.21\00:18:27.00
Okay. Make sure
you push your hips back
00:18:27.01\00:18:29.38
as you squat down.
00:18:29.39\00:18:30.46
And again, you want to
keep your knees over your feet.
00:18:30.47\00:18:32.50
So go ahead and get
the position, Rabecca.
00:18:32.51\00:18:34.48
Now squat down,
push your hips back,
00:18:34.49\00:18:36.09
as you start to
squat. There you go.
00:18:36.10\00:18:38.01
Back even a little bit more.
00:18:38.02\00:18:39.48
Don't be afraid
to bend at the waist.
00:18:39.49\00:18:41.73
There you go. Now
you're looking good.
00:18:41.74\00:18:44.26
Have you done these before?
00:18:44.29\00:18:48.69
Few times. Few times, okay.
00:18:48.70\00:18:50.47
Do you exercise
much? I try to every week.
00:18:53.95\00:18:56.99
Really, what you do? Um, I run.
00:18:57.00\00:19:00.12
You run, how far? Not far.
00:19:00.13\00:19:02.81
Okay. Trying to
work up to a mile.
00:19:02.82\00:19:05.97
A mile? Mm-hmm.
00:19:05.98\00:19:07.71
How about you, Daniel,
what you do for your exercise?
00:19:09.67\00:19:12.45
I workout in a
fitness center. Okay.
00:19:12.46\00:19:15.51
And get out and walk
around as much as I can.
00:19:15.52\00:19:17.75
Okay. Of course, you
need to stay pretty fit
00:19:17.76\00:19:21.16
doing your job that you do. Yes.
00:19:21.17\00:19:23.47
Daniel, from time to time,
00:19:24.95\00:19:25.98
you travel around the country
and fight fires, right? Yes.
00:19:25.99\00:19:29.18
In fact, not too long ago,
00:19:32.06\00:19:33.09
there was the big
fires in California
00:19:33.10\00:19:34.74
that you came down
and helped down on, right?
00:19:34.75\00:19:36.50
Right. Okay.
00:19:36.51\00:19:37.53
Yeah.
00:19:37.54\00:19:38.59
Is that fun? It's a blast.
00:19:40.18\00:19:42.04
Is it? It is.
00:19:42.05\00:19:43.10
Okay. For some people.
00:19:43.11\00:19:45.50
Not for the people whose
houses are being threatened.
00:19:46.91\00:19:49.11
True.
00:19:49.12\00:19:50.31
That one took quite a
few houses though, didn't it?
00:19:52.14\00:19:54.17
It did, yeah. That's too bad.
00:19:54.18\00:19:56.84
How are we doing
there, Rabecca? Okay.
00:19:56.85\00:19:59.15
Starting to feel 'em? Yes.
00:19:59.16\00:20:00.65
Okay. Daniel, we
doing all right? Yeah.
00:20:00.66\00:20:05.10
Okay, let's step
it back out again.
00:20:05.11\00:20:07.04
Okay, pump it up.
00:20:10.57\00:20:12.44
Pick those knees up.
00:20:13.91\00:20:15.41
We're into the strong phase
of the aerobic training program.
00:20:15.42\00:20:19.37
So often when
people come to our program
00:20:24.21\00:20:27.09
and they're feeling depressed,
00:20:27.10\00:20:28.45
you have to kind
of drag them down
00:20:28.46\00:20:29.73
and get them to a workout.
00:20:29.74\00:20:31.28
But once they go
through the workout,
00:20:31.29\00:20:32.79
they are so glad they did it
because it feels so much better.
00:20:32.80\00:20:35.57
But eating healthy,
drinking a lot of water,
00:20:35.58\00:20:38.61
and getting outside, and
getting into the fresh air,
00:20:38.62\00:20:41.42
going to bed earlier
and getting up earlier,
00:20:41.43\00:20:43.17
I mean, so many of those
things are beneficial for doing.
00:20:43.18\00:20:46.61
And of course,
as Daniel mentioned,
00:20:46.62\00:20:49.13
without God in that equation,
00:20:49.14\00:20:50.58
it's very hard to
really get yourself intact.
00:20:50.59\00:20:53.44
But they find in scientific
research that those who have
00:20:53.45\00:20:55.99
a good spiritual
life are much healthier.
00:20:56.00\00:20:58.92
And of course, mental health
is such a vital component.
00:20:58.93\00:21:02.10
Okay. Let's go
ahead and squat again.
00:21:02.11\00:21:04.07
What I tell our
wellness guests all the time
00:21:06.82\00:21:09.17
is that every thought you have
00:21:09.18\00:21:11.63
affects every cell in the body.
00:21:11.64\00:21:12.80
You know, if
you get a phone call
00:21:12.81\00:21:14.69
at 2 O'clock in the morning
00:21:14.70\00:21:16.36
and it's for you, it's
gonna really stress you out
00:21:16.37\00:21:18.21
because, you know, usually
if you get a call at that time
00:21:18.22\00:21:20.52
it's bad news.
00:21:20.53\00:21:21.56
But even it isn't for you,
can you get right back to sleep?
00:21:21.57\00:21:24.18
Usually not,
because it is stressful
00:21:24.19\00:21:26.55
to get calls at that time.
00:21:26.56\00:21:30.07
And when people go
through the program,
00:21:30.08\00:21:32.50
when they have problems
like they're all overweight,
00:21:32.51\00:21:35.19
or they have hypertension,
or blood sugar problems,
00:21:35.20\00:21:38.97
and they become
obsessed with their numbers,
00:21:38.98\00:21:41.57
then they don't do as well
as the person who'll just relax,
00:21:41.58\00:21:44.08
lets go and lets God.
00:21:44.09\00:21:45.62
And I see that
in working out too.
00:21:45.63\00:21:47.54
We had a couple
of young men, Daniel,
00:21:47.55\00:21:49.09
you probably knew both of them.
00:21:49.10\00:21:50.29
One of them was
obsessed with getting strong.
00:21:50.30\00:21:52.27
The other one was just,
I'm just happy to be here.
00:21:52.28\00:21:54.88
And the one who was
obsessed was actually stronger
00:21:54.89\00:21:57.35
than the one who was
just happy to be there,
00:21:57.36\00:21:59.21
but pretty soon the one
who was just happy to be there
00:21:59.22\00:22:01.75
blew right past him and
he goes, I can't figure out,
00:22:01.76\00:22:04.14
how has he gone so
much stronger than me?
00:22:04.15\00:22:06.36
And I said well,
can you ever tell
00:22:06.37\00:22:08.26
when he has a bad
workout? And he goes no.
00:22:08.27\00:22:10.11
He is always
grinning from ear to ear
00:22:10.12\00:22:11.60
no matter what he does.
00:22:11.61\00:22:12.89
You know who I'm
talking about, don't you? Yeah.
00:22:12.90\00:22:14.61
And I said, well,
that's why he does so well
00:22:14.62\00:22:16.47
because he's not
worried about it.
00:22:16.48\00:22:18.56
He's simply training
for the glory of God.
00:22:18.57\00:22:20.56
Not worrying about
how stronger he gets
00:22:20.57\00:22:22.48
and by working out that
way, he does really well.
00:22:22.49\00:22:25.12
And for those who are
obsessed with how they're doing
00:22:25.13\00:22:27.72
or how they look and so forth--
00:22:27.73\00:22:29.29
oh, you guys are
getting tired, I'm sorry.
00:22:29.30\00:22:31.05
Okay. Start stepping again.
00:22:31.06\00:22:33.22
Those who are obsessed with it,
00:22:35.36\00:22:37.67
they are the ones who
battle more the depression,
00:22:37.68\00:22:40.48
or the old feelings
were if you just relax,
00:22:40.49\00:22:42.81
let go and let God,
it works so much better.
00:22:42.82\00:22:44.99
Okay. We're gonna start
our cool down phase now.
00:22:45.00\00:22:48.89
So just start stepping lightly.
00:22:48.90\00:22:51.03
I like using squats as
part of the aerobic workout
00:22:51.04\00:22:53.45
because it is a great exercise
00:22:53.46\00:22:55.92
for the overall
benefit of the person.
00:22:55.93\00:22:58.22
In fact, I can say that squat's
the best exercise you can do.
00:22:58.23\00:23:01.38
I pick one exercise that's it.
00:23:01.39\00:23:04.28
It works so many
of the major muscles
00:23:04.29\00:23:05.78
and it--it makes us feel
good when we're done, right?
00:23:05.79\00:23:08.41
It felt good when
you stopped, right? Okay.
00:23:08.42\00:23:10.73
And I know you can
feel a big difference
00:23:14.72\00:23:15.83
when you squat at
regular basis. Yeah.
00:23:15.84\00:23:17.77
So I personally trained Daniel
00:23:18.93\00:23:20.21
so he is well acquainted
with squatting routines,
00:23:20.22\00:23:23.42
and lunging, and all the
rest of the stuff that we do.
00:23:23.43\00:23:26.25
Okay. Let's keep it going.
00:23:30.22\00:23:32.39
We're gonna hang
on for another minute
00:23:32.40\00:23:35.20
and 20 seconds of cool down
00:23:35.21\00:23:37.51
and then we'll start
winding up our exercise.
00:23:37.52\00:23:40.51
Doing okay, Rabecca? Yeah.
00:23:43.22\00:23:45.07
Okay. Daniel, you
still holding up all right?
00:23:45.08\00:23:47.89
Starting to get little warm.
00:23:47.90\00:23:49.17
Getting warm. That's good.
00:23:49.18\00:23:52.11
Releasing those endorphins
that's what exercise does.
00:23:53.30\00:23:56.34
You start working
out, you know, sometimes
00:23:56.35\00:23:57.76
you may not enjoy it
when you first get going,
00:23:57.77\00:23:59.92
but then as you
get into the workout,
00:23:59.93\00:24:01.81
all of a sudden, you go out,
00:24:01.82\00:24:02.90
feel lot better and then when
you're done with the workout,
00:24:02.91\00:24:04.95
you feel really good and
that's that endorphin release,
00:24:04.96\00:24:07.69
which is a more
morphine like substance
00:24:07.70\00:24:09.08
produced by the body naturally
00:24:09.09\00:24:10.72
and it gives us a
feeling of well being.
00:24:10.73\00:24:12.75
Okay, we're winding
down to our last 30 seconds
00:24:16.73\00:24:22.36
and then we're
gonna stretch out.
00:24:22.37\00:24:24.43
And stretching out
is also a good thing
00:24:24.44\00:24:26.66
for people to
do who're depressed
00:24:26.67\00:24:27.84
because stretching
tends to let us get in touch
00:24:27.85\00:24:30.17
with our own body and we,
we feel good after we do it.
00:24:30.18\00:24:33.23
And we're down to
our last 20 seconds.
00:24:34.79\00:24:37.56
And down to last 15.
00:24:41.01\00:24:43.00
The final countdown
00:24:43.01\00:24:45.60
10, 9, 8, 7, 6,
00:24:45.61\00:24:50.70
5, 4, 3, 2, 1.
00:24:50.71\00:24:57.12
Okay, Come over to me,
put a hand on my shoulder,
00:24:57.13\00:25:00.36
go ahead and grab your ankle,
00:25:00.37\00:25:02.07
and stretch your quadriceps.
00:25:02.08\00:25:04.16
Okay. If you
can't reach your ankle,
00:25:04.17\00:25:06.86
you can just do your pant leg.
00:25:06.87\00:25:08.19
Why don't you do that, Daniel?
00:25:08.20\00:25:09.83
Just go ahead and get
a hold of your pant leg
00:25:09.84\00:25:11.83
until you get to a
point where you've gotten
00:25:11.84\00:25:14.83
enough flexibility
that you can hold of that.
00:25:14.84\00:25:16.64
Okay. Let's
switch the other side.
00:25:19.33\00:25:22.18
Try not to push me over. Okay.
00:25:25.20\00:25:26.70
You, bum, you
actually pushed on me.
00:25:27.99\00:25:30.81
Okay, hold it.
00:25:32.89\00:25:34.12
You should feel that
stretch in your quadriceps.
00:25:37.71\00:25:39.08
If you need to
feel little bit more,
00:25:39.09\00:25:40.23
you can lean forward
further. There you go.
00:25:40.24\00:25:43.36
Okay. Now let's
do the hamstring.
00:25:45.79\00:25:48.00
We're gonna step
out with the left foot,
00:25:48.01\00:25:49.58
up on the heel, lean forward,
00:25:49.59\00:25:52.22
stretching the back of
the leg, keep your chest up,
00:25:52.23\00:25:54.36
feel stretching the back.
00:25:55.85\00:25:57.30
Hold that.
00:26:00.59\00:26:01.80
Okay. Now with the right foot
00:26:04.88\00:26:06.84
and lean forward into it,
00:26:09.72\00:26:10.84
chest is up, and hold.
00:26:10.85\00:26:14.49
Okay, now let's
step out to the side,
00:26:19.45\00:26:21.46
onto your left,
bend the left knee,
00:26:21.47\00:26:23.78
keep the right leg straight,
stretch inside the thigh,
00:26:23.79\00:26:26.81
keep your chest up and hold.
00:26:26.82\00:26:30.26
Okay, let's shift
over the other way.
00:26:33.57\00:26:36.08
Right knee is bent, left
leg is straight, and hold.
00:26:36.09\00:26:39.79
Okay. Good. All right.
Thanks a lot. We're all done.
00:26:45.84\00:26:47.87
If you know of
somebody who's depressed
00:26:51.61\00:26:53.13
or you yourself battle
depression, there is hope.
00:26:53.14\00:26:55.61
There are things you can do
to make yourself feel better.
00:26:55.62\00:26:58.66
First of all, get up
earlier, go to bed earlier,
00:26:58.67\00:27:02.53
and that right
away will start to help.
00:27:02.54\00:27:04.69
Drink a lot of water,
get a healthy diet going,
00:27:04.70\00:27:07.71
eat lots of fresh
foods and vegetables,
00:27:07.72\00:27:09.51
and cut back on the things
00:27:09.52\00:27:10.63
that you know
aren't good for you.
00:27:10.64\00:27:12.29
Get into a
regular exercise program,
00:27:12.30\00:27:14.59
consisting of both
resistance exercise
00:27:14.60\00:27:17.32
and aerobic
exercise 'cause both of those
00:27:17.33\00:27:19.56
will be very vital for helping
you feeling of well being.
00:27:19.57\00:27:22.74
And most of all,
as Daniel mentioned,
00:27:22.75\00:27:24.77
you want to have a
strong walk with your maker.
00:27:24.78\00:27:26.94
Get close to God
and you'll find yourself
00:27:26.95\00:27:29.12
feeling so much
better as you give in
00:27:29.13\00:27:31.32
and surrender all to him.
00:27:31.33\00:27:33.11
And remember to do all these
things for the right reason.
00:27:33.12\00:27:35.80
God made you, He wants you
00:27:35.81\00:27:37.59
to be healthy to
claim His promises.
00:27:37.60\00:27:39.80
Just like we do all the time
00:27:39.81\00:27:41.60
on Body and Spirit and
Body and Spirit Aerobics.
00:27:41.61\00:27:44.46
Philippians 4:13 says, "I
can do all things through Christ
00:27:44.47\00:27:47.82
which strengthens me."
00:27:47.83\00:27:49.28
God bless you.
Thank you for joining us.
00:27:49.29\00:27:51.64
We look forward to
seeing you next time
00:27:51.65\00:27:53.58
on Body and Spirit Aerobics.
00:27:53.59\00:27:55.51