The following program
is designed to demonstrate
00:00:01.98\00:00:02.95
simple workouts that you
can use to improve your health.
00:00:02.96\00:00:05.89
Be sure to
consult your physician
00:00:05.90\00:00:07.90
before beginning
any exercise program.
00:00:07.91\00:00:10.37
Do you have one month
left at the end of your money?
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Would you like to
reverse that and have more money
00:00:15.42\00:00:18.59
left at the end of your month?
00:00:18.60\00:00:20.30
Join us and find
out how you can do that?
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Hello, welcome to
Body and Spirit Aerobics.
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My name is Lyndi Schwartz.
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I'm a physician and
Internal Medicines Specialist
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from Kettering, Ohio.
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And I am pleased
to host this program,
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Aerobic Health At Home.
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Before we get
going, let me introduce you
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to our two guest and my friends,
Lauren Rittenhouse is joining us
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from Boston Massachusetts.
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Lauren is a cello
teacher, she is a cellist
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and she is also a
mom of two children
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one is a medical student.
One is the medical student.
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That's right.
It's a costly thing.
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And then we have my twin sister.
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And her name is Andi Hunsaker
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and she is from
Boston Massachusetts.
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She is a physician
also and we're so pleased,
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that you could join us
today for this segment.
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That we have entitled
Aerobic Health At Home.
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You know the Bible tell us
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that we're
faithfully and wonderfully made.
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And do you know
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that the medical
literature is catching up?
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Recent studies have
shown a wonderful new study
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it's called, The
Leukocyte Telomere Length.
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I don't know, if
you've heard about that.
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But you may ask,
what is a Telomere?
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It is the DNA sequence
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that protects
chromosomes from destruction.
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They play an important role
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in chromosome
structure and function.
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The Leukocyte Telomere Length
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is a biological
indicator of human aging.
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The longer the
Telomere the better.
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And so you ask, how
does this relate to you?
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Well, there are several diseases
that actually shortened.
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The Leukocyte Telomere
Length those include things
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like diabetes, congestive
heart failure and osteoporosis.
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We also know that there
is an inverse relationship
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to the Telomeres length
and the body mass index.
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In other words the
longer the Telomere
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the shorter or the
smaller the body mass index.
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And if the body
mass index is greater
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then it tends to
shortened the Telomere Length.
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Well, what can we do about that?
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It turns out
that physical activity
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actually lengthens the Telomere.
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And that's a very
excellent predictor of health.
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Interestingly twin
studies and sis have a twin.
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Twin studies have been done
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looking at people
who exercise a lot.
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And those who
don't, those who exercise
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a lot have long Telomeres.
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And those who don't
have shorter Telomeres.
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So today what we
want to talk about is,
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Aerobics At Home.
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What can you do to
make aerobics fun at home?
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I also mentioned that.
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We sometimes have extra month
left at the end of our money.
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As I mentioned I'm a physician,
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I'm Internal
Medicine Specialist.
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But I also believe
in preventive medicine.
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And one of the major things
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of preventive
medicine is exercise.
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I tell many of patients,
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I see them they have diabetes
they come to the hospital.
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They have terrible
results of these conditions.
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And I tell them, I
can save your money.
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If you eat
right, get enough rest,
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sunshine and exercise.
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I can take you
off your medications.
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Many of my patients are
spending 300 to 1000 dollars
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a month on medication.
This often is not necessary.
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I tell them save your
money, go on vacation instead.
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Amen. And so
today, what we want to do?
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Is show you how to do,
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Aerobics At Home
and kind of variant.
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The most common thing
that we know is how to march?
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And so let's start
marching most of us march.
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Well, how interesting is this?
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Not very. Not that interesting.
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And so we can march for
half an hour at our home.
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And by the way
let me mention again.
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In terms of exercise,
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we should be
doing moderate activity.
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Moderate activity is things
like walking of 15 minute mile
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or if you want to do a
little bit more running
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a 12 minute mile or gardening.
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Gardening is a marvelous
way to get modern activity.
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And so you can also
do aerobics at home,
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which is also moderate activity.
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You should be doing 30
minutes 5 times of week
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or if you want
to step-up the pace
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and do vigorous exercise.
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You can do 70 minutes in
divided segments at home.
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But today what we want to do
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is that show you
some added Maneuver.
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That you can do to
improve your health at home.
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And vary your
routine and make it more fun.
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If it's fun, you
will stick with it.
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So let me start with
doing some simple things.
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Well, squat a little bit and
now we'll put our heels forward.
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And then just
warming up the leg.
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Warming up the lower leg,
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very important to
keep the lower legs warm.
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Because you are
using them quite a lot.
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Then to the side, toes
to the sides, very good.
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We're moving to the side
because we want to elongate
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the inner thigh muscles.
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And then we'll
lunge to the back.
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And just lunge to the back
and you can move your arms.
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Because this actually increases
the intensity of the exercise.
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You can do out forward leg
goes back, arm goes forward.
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Very good, just like that,
these are called rear lunges.
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And we just keep doing those
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in doing that you
stretch your hamstring muscles.
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As well as your calf muscles
and your Achilles tendons.
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The next thing you
want to do is again
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repeat the side
again, go back to the side,
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very good go back to the side.
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And then put your
hands on your waist
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and the heels forward just like
that heels forward, very good.
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And stay low kind of squat.
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This really helps the posture
to keep the back straight.
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Perfect alignment is really
important as you exercise.
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Let's do little marching again
and keep the hands on the waist.
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Okay, and then
what we're going to do
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is just show some different
ways the kind of increase
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or change the, the routine
and the monotony of exercise.
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Could you march in your
home, in your leaving room
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for 30 minutes
five times a week?
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I think, I'd be
bored after the first one
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I played quick in 5 minutes.
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So here we go, now
the other thing we can do,
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let us bend on knees. And
left up or legs like this.
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Squat and lift, squat and
lift. Good squat and lift okay.
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And then we can add the arms.
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Adding the arms is a great way
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to increase the
aerobic activity.
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So we'll do go arms in
and out, in and out very good
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okay waist level very
good then over to height up
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to the shoulder
level and this is very nice
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because anybody
can do this pretty much
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without causing
too much injury okay.
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Let me raise
ourselves up and then we want
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to step to the
side, step to the side
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when you step to the side,
step a big step to the side
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really use your muscle.
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The more you use that
muscle the more energy you burn
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so big step don't take a
baby step take a big step
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very good big step.
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Okay, then we can stay
on, make your arms go out,
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out see just like that out
and we go a little bit faster
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even pick up the pace
and the faster you move
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the more energy you burn okay.
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They make it even do it to
our shoulder level like this.
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Okay, are you began to
breathe a little bit heavier?
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Little bit. As
you go faster. Almost.
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Almost breathing heavier
and you see you gradually ease
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into it you never
just start really quickly
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because what you want
to do is to really ease
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into the exercise in that
way your body is warmed up
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and you don't
have so many injuries.
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If you move too quickly,
you can cause many injuries.
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Okay, now let's
put the arms over head,
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up and down very good
and do it really vigorously,
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really pull down and
big movement to the side.
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Okay. Big movements, up
and down, big movements,
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make your legs go
out wide, okay very good.
00:09:22.50\00:09:28.35
Now let's go back
to our march again
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that good march and
we just keep marching
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and let's move our arms
by our waist very vigorously
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when you march
and lift your knees
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as high as you can
really move your arms
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by your sides and when
you put your foot on the floor
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put it down softly
and really get those arms
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involved a part
of aerobic exercise
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as opposed to
resistance training
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is that you feel breathless
a little bit of sweat or a glow
00:10:00.65\00:10:06.75
and you feel slightly
fatigued always make sure that
00:10:06.76\00:10:10.66
when you doing aerobic
exercise you can still talk
00:10:10.67\00:10:13.78
to somebody else
can you guys talk.
00:10:13.79\00:10:15.83
Can you talk Lauren? Of course.
00:10:15.84\00:10:17.88
Okay, very good, so
we just keep a good pace
00:10:17.89\00:10:24.66
like this there
were some recommendations
00:10:24.67\00:10:29.01
that I like to mention
especially as we get older
00:10:29.02\00:10:32.22
over the age of
65 the recommendation
00:10:32.23\00:10:34.84
is that in addition
to aerobic training,
00:10:34.85\00:10:37.25
which is the 30
minutes 5 times a week,
00:10:37.26\00:10:39.89
that two days of week we spend
doing strengthening training
00:10:39.90\00:10:43.89
with weights or
resistance bands.
00:10:43.90\00:10:47.02
In addition
stretching is recommended
00:10:47.03\00:10:50.16
three times a week.
00:10:50.17\00:10:52.05
Okay, let's change a little bit
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now let's do
some knee lifts okay.
00:10:54.01\00:10:55.88
We will do knee lifts
and pull the arms down.
00:10:55.89\00:11:01.00
And we're gonna wait a
little bit just keep up arms
00:11:04.12\00:11:06.49
both arms up and then
we're gonna do one arm down.
00:11:06.50\00:11:10.62
So, just change a little bit.
00:11:13.73\00:11:15.48
Now both arms
okay both arms down
00:11:23.84\00:11:27.37
and over doing
here is giving an idea
00:11:27.43\00:11:29.88
of different
things that you can do
00:11:29.89\00:11:32.33
at home besides marching,
marching is the fundamental
00:11:32.34\00:11:36.43
part of the
aerobic exercise at home.
00:11:36.44\00:11:39.03
But this is varies the muscles
that you use and the directions
00:11:39.04\00:11:43.04
in which we use them okay.
Are you tired to doing this yet?
00:11:43.05\00:11:48.30
Tired over.
00:11:48.31\00:11:49.54
Are you feeling
little bit of breathlessness?
00:11:49.55\00:11:53.47
A little bit. A
little bit okay very good.
00:11:53.48\00:11:56.66
Now let's march again, march,
00:11:56.67\00:11:59.11
vigorous marching knees high.
00:12:01.63\00:12:03.73
Okay, very vigorous, okay.
00:12:10.29\00:12:18.20
I know I can
hear myself breathing.
00:12:22.48\00:12:24.72
Okay, now let's
go side to side again
00:12:24.73\00:12:27.40
this time no arms right side
reach way over, reach way over.
00:12:27.41\00:12:33.32
And this can be done at
home no equipment needed
00:12:39.05\00:12:42.28
just all space
and this all you need.
00:12:42.29\00:12:48.10
Okay, now with this movement
now what we're gonna do,
00:12:48.11\00:12:50.49
is we're gonna add what
we call some hamstring curls
00:12:50.50\00:12:54.17
and this gonna look like this
just look at what I do first
00:12:54.18\00:12:56.63
then you can follow me
just like that keeping moving
00:12:56.64\00:13:02.12
then we gonna add our
arms first low then waist high
00:13:05.21\00:13:08.98
shoulder then overhead okay.
00:13:08.99\00:13:10.73
Low pull back very good
00:13:10.74\00:13:18.94
okay it's doing
great. Thank you.
00:13:22.58\00:13:25.31
Okay, now let's go waist level
very good now when you pull
00:13:25.75\00:13:31.50
make sure you
don't pull too vigorously
00:13:31.51\00:13:33.60
to cause pain in your shoulders.
00:13:33.61\00:13:35.79
You want to pull
with enough strength
00:13:35.80\00:13:37.70
to use the arm muscles but
not to cause any tissue damage.
00:13:37.71\00:13:42.05
Shoulder high
keep the legs coming up
00:13:42.06\00:13:45.91
to your gluteal area as high
as you can now let's go overhead
00:13:45.92\00:13:51.25
and pull down and do a
little bit of bounce even.
00:13:51.28\00:13:54.74
I think this seems
like a fairly good pace.
00:13:58.34\00:14:01.55
Okay, good are your
arms like tired yet?
00:14:05.45\00:14:10.58
Almost. Almost
not quite. Almost.
00:14:10.59\00:14:12.51
Well, you better work
those arms a little bit more.
00:14:12.52\00:14:14.49
All right. Okay,
you're just kidding.
00:14:14.50\00:14:16.26
Okay, I believed
you. Okay, very good.
00:14:16.27\00:14:21.34
Okay, now let's go
back to our side step,
00:14:21.35\00:14:24.58
side step and
I'm gonna punch down,
00:14:24.59\00:14:28.28
punch, punch, good.
00:14:28.29\00:14:34.83
Now, actually I began
punch down low and up high
00:14:37.11\00:14:40.10
away from our
body and I'll show you
00:14:40.11\00:14:42.43
how that's like
and you can follow me
00:14:42.44\00:14:44.53
in the mean time keep
punching low okay like that.
00:14:44.54\00:14:50.60
Okay, you got that? We got it.
00:14:53.37\00:14:55.97
Good punch, low then high
00:14:55.98\00:14:57.68
away from where
your body is moving.
00:14:57.69\00:15:01.47
Very good, again
when you use your arms
00:15:07.10\00:15:10.90
and your legs together
you hardly does really want
00:15:10.91\00:15:15.15
to get up there and
that's what you want
00:15:15.16\00:15:17.43
cardiovascular
activity aerobic exercise
00:15:17.44\00:15:20.54
is really by
getting the heart rate up.
00:15:20.55\00:15:23.93
Okay, now let's go
back to what we can do
00:15:26.20\00:15:28.77
a little side step and
then we'll do our knees up
00:15:28.78\00:15:31.48
and lunge back okay.
00:15:31.49\00:15:32.89
So little different knees up
and lunge back okay here we go,
00:15:32.90\00:15:36.19
we will do the right
knee first okay here we go
00:15:36.20\00:15:41.33
and your arms up okay so first
let's do the knees up like this.
00:15:41.34\00:15:46.92
We'll do some lunges
and almost you getting used
00:15:46.93\00:15:50.41
to doing that let's
do four with our knees up
00:15:50.42\00:15:52.90
we will lunge
back for four okay.
00:15:52.91\00:15:54.77
So one left up,
left up lunge back,
00:15:54.78\00:15:59.31
lunge back, left up
that was a four was it.
00:15:59.32\00:16:03.95
But we can't
count. You can't count.
00:16:03.96\00:16:05.98
May be I can't either.
00:16:05.99\00:16:07.02
Back okay then up
with knee two, three, four
00:16:07.03\00:16:12.08
and then lunge back.
00:16:12.09\00:16:13.28
One, two, good three
and four up, lubb, up.
00:16:13.29\00:16:17.98
Three, four, lunge back,
back, back, back now you go up
00:16:17.99\00:16:24.75
two, three, four,
one, two, three, four
00:16:24.76\00:16:30.83
then up two, three, four
lunge back two, three, four up
00:16:30.84\00:16:39.01
two, three, four
lunge back two, three, four
00:16:39.02\00:16:45.22
let's do two up
two, one, two good up.
00:16:45.23\00:16:49.69
two, back to hope
you're following at home
00:16:49.70\00:16:54.61
back two up two back two
now let's just stay back,
00:16:54.62\00:17:00.52
back, back, back, back, back,
good now go back to your march
00:17:00.53\00:17:07.32
here let's go back to
your march one, two have you
00:17:07.33\00:17:12.23
on the right foot
doesn't make any different
00:17:12.24\00:17:13.83
let's just march
wherever you are, march.
00:17:13.84\00:17:18.69
Now what we're gonna do
now we are going to strengthen
00:17:18.70\00:17:20.44
our quadriceps
again and what will do
00:17:20.45\00:17:22.81
is well step to our
right a little bit here,
00:17:22.82\00:17:25.15
move to the
right and what we'll do
00:17:25.16\00:17:27.42
is we'll march from left,
right, left then go over lunge.
00:17:27.43\00:17:31.41
I'll show you what we do
left to it's one, two, three,
00:17:31.42\00:17:34.61
four lunge together.
00:17:34.62\00:17:37.14
One, two, three,
four lunge together.
00:17:37.15\00:17:40.11
Okay let's go, one,
two, three, four good,
00:17:40.12\00:17:44.41
one, two, three, four good,
00:17:44.42\00:17:47.70
one, two,
three, four lunge good.
00:17:47.71\00:17:51.14
Now let's add the arms
good one, two, three, four
00:17:51.15\00:17:56.70
squat together,
one, two, three, four
00:17:56.71\00:18:00.51
squat together,
one, two, three, four
00:18:00.52\00:18:04.05
squat together, one, two,
three, four squat together.
00:18:04.06\00:18:08.89
Now with the waist
one, two, three, four
00:18:08.90\00:18:11.29
squat together good,
one, two, three, four
00:18:11.30\00:18:14.66
squat together, one,
two, three, four squat
00:18:14.67\00:18:19.36
oh overhead now
one, two, three, four
00:18:19.37\00:18:21.80
squat together good.
00:18:21.81\00:18:23.57
One, two, three,
four squat together,
00:18:23.58\00:18:28.68
one, two, three,
four squat together good,
00:18:28.69\00:18:30.62
one, two, three, four
squat together you can now
00:18:30.63\00:18:34.33
center yourselves, in
the centre right here again
00:18:34.34\00:18:37.51
and let's just march and
we'll march keep marching
00:18:37.52\00:18:43.06
and we'll go to
a another maneuver
00:18:43.07\00:18:45.45
are you guys getting
wiped up a little bit?
00:18:45.46\00:18:47.88
Yeah, that's good.
00:18:47.89\00:18:48.86
All right, now
what we want to do
00:18:48.87\00:18:51.29
we begin our series of
some lifting of our legs,
00:18:51.30\00:18:53.91
of our knees and what
will do initially is march
00:18:53.92\00:18:57.36
forward and
back, forward and back,
00:18:57.37\00:19:01.00
forward and back, what
we'll do is we will raise
00:19:01.01\00:19:03.75
on knee when we
comeback a back of knee okay.
00:19:03.76\00:19:06.35
We go forward like
this I'll show you okay,
00:19:06.36\00:19:09.48
let's switch sides. Good.
For together that's okay, just.
00:19:12.73\00:19:26.55
I rather be together than.
00:19:26.56\00:19:27.62
Okay I'll try to show
everybody how we can do things
00:19:27.63\00:19:30.39
at home and there is you
know always just we marching
00:19:30.40\00:19:34.78
right now we can do something
a little bit more difficult
00:19:34.79\00:19:37.62
I want to be
turning to our right side
00:19:37.63\00:19:39.77
and we'll do that same maneuver
lifting the left leg okay
00:19:39.78\00:19:43.77
so here we go
we'll march to the side
00:19:43.78\00:19:45.54
we will go like this, lift.
00:19:45.55\00:19:48.69
Now what we gonna do now
00:19:52.71\00:19:54.33
is we gonna use
our arms like this.
00:19:54.34\00:19:56.25
Now, what I want to do is
lift both knees now like this.
00:20:03.14\00:20:06.71
Not at the same time.
00:20:06.72\00:20:08.07
Not at the same time,
don't do at the same time.
00:20:08.08\00:20:09.88
Lauren is absolutely right.
One at a time, lift the leg.
00:20:09.89\00:20:13.84
That's something not my time.
It's called a jump, right. Okay.
00:20:13.85\00:20:18.20
So, lift the leg
up and in and out.
00:20:18.21\00:20:21.62
Now you can also do
some biceps curls with this.
00:20:21.63\00:20:25.66
So, here we go biceps curls,
biceps curls, biceps curls
00:20:25.67\00:20:30.31
that strengthens your
extremities while you're doing
00:20:30.32\00:20:32.98
this and believe
it or not this really
00:20:32.99\00:20:35.58
is very good
exercise what we're doing here
00:20:35.59\00:20:39.07
this is enough to
fulfill the requirement
00:20:39.08\00:20:41.26
for that 30
minutes five times a week.
00:20:41.27\00:20:44.67
Okay, now let's go to
the center step side step
00:20:44.68\00:20:47.78
and then turn to the left side.
00:20:47.79\00:20:49.49
Okay, now we
lift that knee okay,
00:20:52.00\00:20:58.48
okay now lift both, lift both.
00:21:00.89\00:21:03.70
Okay, now we turn
to the front again
00:21:10.85\00:21:13.77
and we'll go to side to side,
okay, now what I want you to do
00:21:13.78\00:21:23.03
we'll do our march and I
will still want to do next.
00:21:26.90\00:21:28.86
Okay, let's do march
okay we are fairly aggressive
00:21:28.87\00:21:33.97
marching here.
00:21:33.98\00:21:34.95
And we're going to be doing
some lunges and moving our arms
00:21:37.17\00:21:41.42
over our head like
this okay we go like this,
00:21:41.43\00:21:43.56
like this so I would
do slowly first very good
00:21:43.57\00:21:50.39
so this can be done at
home to vary your routine
00:21:50.40\00:21:54.06
move the opposite arm
across your chest like that.
00:21:54.07\00:21:58.38
Then you can go overhead
and if you can really swing it.
00:21:58.39\00:22:02.17
Like that really
swing you began to use
00:22:02.18\00:22:06.61
allow the major
muscles what you want to do
00:22:06.62\00:22:08.88
use your muscles all
the muscles not just a few
00:22:08.89\00:22:12.12
and do that way your
lunge touching the heel
00:22:12.13\00:22:14.71
to the floor every time okay.
00:22:14.72\00:22:18.76
Very good, okay
let's continue doing this
00:22:21.53\00:22:27.97
for one and two now
let's just step to the side
00:22:27.98\00:22:31.97
so step to the side very good
and then what we're gonna do
00:22:31.98\00:22:35.57
is we're gonna do
elbow to knee lifts,
00:22:35.58\00:22:37.85
elbow to knee lifts okay.
00:22:37.86\00:22:39.57
And I'll show you
what that looks like
00:22:39.58\00:22:40.82
it's looks like
this, very good all right
00:22:40.83\00:22:45.17
and get it very aggressive
you can do lots of things
00:22:45.18\00:22:47.59
with this the knees
are out you bring them up,
00:22:47.60\00:22:51.06
bring your arms down very
good, bring the arms down okay.
00:22:51.07\00:22:57.56
And this really as you can see
this really begins to utilize
00:23:00.07\00:23:03.10
all of the
muscles are using them
00:23:03.11\00:23:04.48
at different positions
your marching, your stepping,
00:23:04.49\00:23:07.48
your lifting
excellent aerobic exercise.
00:23:07.49\00:23:11.26
Okay, so let's just keep doing
that it might be fatiguing.
00:23:11.27\00:23:15.64
If it is fatiguing for you
go back to the march do not feel
00:23:15.65\00:23:19.11
that you have to
do all these things.
00:23:19.12\00:23:21.26
Okay, now let's step our
legs wide we won't move them
00:23:21.27\00:23:24.98
but we'll just reach up
like this okay and tap the toe.
00:23:24.99\00:23:29.72
And throw your, okay very
good just swing your arms up
00:23:29.73\00:23:34.88
okay then this one another
thing that I want you to do
00:23:34.89\00:23:38.51
we will be circling
the arms we circle them
00:23:38.52\00:23:41.81
at our waist first and
then overhead okay like this.
00:23:41.82\00:23:46.39
Swing it like this
if you get a little bit
00:23:48.39\00:23:50.93
of a proportion there
then we can do the overhead
00:23:50.94\00:23:55.66
as well overhead.
00:23:55.67\00:23:57.14
Okay, okay just
tapping a little bit
00:24:01.17\00:24:07.76
okay now we'll march and
march, march very good, march,
00:24:07.77\00:24:15.55
march okay very good.
00:24:15.56\00:24:19.72
Okay, I am really feeling
this I am really exercising.
00:24:19.73\00:24:26.11
We are two.
00:24:26.12\00:24:27.09
So that's great okay, are
you felling this? Oh, yeah.
00:24:27.10\00:24:28.10
Okay, The next thing
we're gonna do just very briefly
00:24:28.11\00:24:31.43
time is running short
but I do want to do one thing
00:24:31.44\00:24:34.18
I want to turn to this side
and bring the knee in like this
00:24:34.19\00:24:37.41
just keep it's steady
and then bring the knee up.
00:24:37.42\00:24:41.04
Okay, this is something
you can do at home to practice
00:24:41.05\00:24:43.30
as we'll show this
while we still here.
00:24:43.31\00:24:45.70
And then we would just
want to make sure you get this
00:24:45.71\00:24:48.85
be very careful doing it.
00:24:48.86\00:24:50.14
You can do both arms
down like this both arms
00:24:50.15\00:24:56.45
and this is really good
because you really lifting
00:24:56.46\00:24:58.91
like always one
leg on the floor.
00:24:58.92\00:25:01.11
Okay, now let's switch
to our sides we will go
00:25:01.12\00:25:02.75
to the step to the right
then like this just move the,
00:25:02.76\00:25:06.49
keep the left leg stationary
00:25:06.50\00:25:08.14
and move the
right leg in and out.
00:25:08.15\00:25:09.90
When that's feels good
then you go ahead and lift it.
00:25:09.91\00:25:14.04
Okay, both arms down
mean while I get fancy
00:25:14.05\00:25:19.45
and do a lift and the kick
but let's just do the lift.
00:25:19.46\00:25:23.49
Okay, very good all
right that's an example
00:25:23.50\00:25:27.96
of something you do it at home.
00:25:27.97\00:25:29.28
Let's just turn face
to front a little bit
00:25:29.29\00:25:31.09
and step side to the side.
00:25:31.10\00:25:33.48
And for a little bit
let's just march forward
00:25:33.49\00:25:35.81
in a back step like this.
00:25:35.82\00:25:38.62
It just cooling us
down, now back step
00:25:38.63\00:25:44.41
like you are going
somewhere but not really. Okay.
00:25:44.42\00:25:49.23
Because waiting outside.
00:25:49.24\00:25:51.11
Okay, now again
as I have described
00:25:51.12\00:25:54.86
to the best exercise is
outside in God's fresh air
00:25:54.87\00:25:58.33
my sister just
mentioned about being outside
00:25:58.34\00:26:00.40
that's the best place
combines the loss of great
00:26:00.41\00:26:03.29
natural remedies as a
physician and internist
00:26:03.30\00:26:06.94
and some one who
believes in preventive health.
00:26:06.95\00:26:09.52
I believe in doing as
much as you can naturally,
00:26:09.53\00:26:15.11
as you possible can, it
will safe you money really.
00:26:15.12\00:26:18.14
Two side step and as
you do that you will find
00:26:18.15\00:26:23.55
tremendous blessing
in just being outside
00:26:23.56\00:26:26.66
but if you cannot be outside
then you have to be indoors
00:26:26.67\00:26:30.36
then aerobics is a
great way to be indoors.
00:26:30.37\00:26:33.65
To cool down I'm going to do
something we call a great fine.
00:26:33.66\00:26:37.72
And let me show you what that
looks like you take one leg,
00:26:37.73\00:26:42.02
second leg tap it's a great way
to cool down and it is fun too.
00:26:42.03\00:26:48.83
Just one leg behind the
other you go little faster.
00:26:51.02\00:26:55.69
One leg is going behind
one leg is being going behind
00:26:59.67\00:27:02.83
tap one leg behind.
00:27:02.84\00:27:04.20
You didn't had a
knee lift like this.
00:27:06.75\00:27:09.18
Okay, that really
cools you down okay.
00:27:18.60\00:27:21.24
Now, let's go to our
march a very slow march
00:27:21.25\00:27:23.97
we are overjoyed that
you could be with us today.
00:27:23.98\00:27:27.88
My heart is actually
going and I'm going a little bit
00:27:27.89\00:27:31.13
and just a slight bit
fatigued and I just hope
00:27:31.14\00:27:35.21
that you've had a
wonderful workout with us
00:27:35.22\00:27:37.88
that you enjoyed finding
out about how to add some things
00:27:37.89\00:27:41.92
to your marching.
00:27:41.93\00:27:43.59
That you will enjoy
good health and I pray also
00:27:43.60\00:27:47.89
that you will be
able to have more money
00:27:47.90\00:27:51.41
at the end of your month.
00:27:51.42\00:27:52.94
So that you can have
fun and enjoy the things
00:27:52.95\00:27:57.24
you want to enjoy.
00:27:57.25\00:27:58.58
We are pleased that
you have been with us
00:27:58.59\00:28:01.11
and we pray that
God will richly bless
00:28:01.12\00:28:03.24
all that you do and also
we pray that you will be back
00:28:03.25\00:28:08.12
with us next time
for more aerobics.
00:28:08.13\00:28:11.09