The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Are you one of those who
drive's around the parking lot
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for a half an
hour trying to find
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the closest spot
to park your car?
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May be you should walk. Join us.
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Hi, welcome to Body
and Spirit aerobics.
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I'm your host
today Andi Hunsaker.
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And I'm a physician from Boston.
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Joining me today
are my dear friends,
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my dear friend Tami
Bivens, from California
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and my identical twin
sister on my left side.
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She is also
physician Lyndi Schwartz,
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and we'll be walking together.
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Often times my
husband and I like to look
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side scripted to each
other or hymns of the things
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that we see as we walk.
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And so today I'd like us
to think about a text from
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Ephesians 5:2,
"And walk in love,
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as Christ also has loved
us and given himself for us
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an offering and
a sacrifice to God
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for a sweet smelling aroma."
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So today, we're
going to start up
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by a little bit of a
light walking and it's important
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that when you have any
opportunity to walk you walk.
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If you're at work
and there are stairs
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and an elevator
chose the stairs.
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If there's an escalator
and that's the only thing
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you see walk up the escalator.
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It's important to
use your legs and walk.
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Walking is one of the
best exercises that you can do
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particularly for
any age, any place.
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And if you have
any issues with knees,
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walking is a great exercise.
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But today, we're
gonna add a little bit of
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a little like jogging with
that some little bit of hoping
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from side to side, but you'll
be able to keep no problem.
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It's also important to
walk because as we get older
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and we get osteoporosis,
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weight bearing is
extremely important.
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So swimming is a great exercise,
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but walking is even better.
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So, today we're gonna walk
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and we're gonna
pick it up as we go.
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We'll walk a little
bit more and move the arms.
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It's important to
move the arms that get your
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heart rate going and we want
to have your heart rate moving.
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What we're going to
do today the whole idea
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is to move your
heart rate around.
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That's the best
way to lose weight,
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if that's your goal,
move the heart rate around.
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If you keep the
heart rate at the same pace
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it's much more difficult.
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You may notice that
your weight loss program
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comes to a standstill at times.
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That's because you're
keeping the same thing
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over and over expecting
the same or different results.
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So very important to walk.
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So let's pick it
up, pick up both knees,
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high knees, high knees.
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Very good and move those arms.
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Walk like you mean it,
pretty soon we're gonna be
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walking whiz
that you may not want
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the neighbors to see,
but we don't mind, do we?
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No. Not when you're
in your living room.
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But invite some of your friends
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to have a
wonderful time walking.
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And let's get
our heart rates up,
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higher knees,
higher knees, faster, good.
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Higher knees, higher knees.
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We'll be sound like we're
with the army or something here.
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We're. That's right.
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And we like to think of
songs, my husband and I,
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when we walk, we look at rocks
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we'll think about anything
that has a song with rocks
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or a Bible verse
with rocks in it,
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trees, all sorts of things.
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Whenever I walk like this I
think about marching to Zion.
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And we're often
sing on the trial.
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It's really
great fun. All right.
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In a minute, we'll take
a light jog to the side,
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but we'll go for a few
more seconds walking like this,
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then we just take a
very light jog side to side.
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We'd like to mix
it up. All right.
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And it's very important to wear
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very good shoes
with good support.
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So you don't wreck your knees.
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Oh, it's good for a light
jog side to side, like this.
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All right. Good.
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This side to side. Good.
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Do not run or walk barefooted,
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you can get
injuries to your knees,
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your shins, and your arches.
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To side to side and move
your arms, enjoy yourself.
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Good. The good
thing of running outside
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or walking outside
that you can hear the birds.
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Very important
to hear the birds.
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Well, my favorite birds.
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What's that one that
says all those sounds?
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Oh, I forgot. I
thought I want to mix
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the sounds, but the cardinal.
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The cardinal is my,
is state bird of Ohio.
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Where my sister is from.
My home state. I knew that.
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Do you know that the
bird in Massachusetts
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been fatly
wanted to be the turkey.
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There are lots of wild
turkeys in Massachusetts,
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and he wanted to be the turkey.
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Luckily that got
vetoed. No turkey there.
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All right, very nice.
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You're hardly getting up girls.
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Yep. It's up
there. Is that warm?
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Yep. Good.
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A few more seconds of this
and then we'll walk it out.
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This is really good exercise.
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A good exercise
your side to side.
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It uses different
muscles, let's walk it out.
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It does. Let's walk it out.
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What's your state
bird, Tami? California.
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Is it a bird in your
state? Is that eagle?
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No. That's not eagle.
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I was in
California for a long time.
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The bird, you should know that.
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We were in the
Grand Canyon recently
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and we've to worship outside.
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It was gorgeous. And
just swooping before us
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was some California condors.
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It was amazing. It was a
wonderful time out there.
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You feel like we're
outside. Yeah. Right.
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If you think about
nature if you stuck inside,
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it wouldn't be
boring. Time goes by.
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That's right, the
time goes quickly.
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Very quickly. Very good.
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And then just walk and walk.
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We're gonna move
your heart rate around,
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that's what we're doing.
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We bring it down
little bit not put this
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little higher,
little higher, higher.
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March like you mean it,
like you're going somewhere.
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Good. We also made a
joke, people drive along
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the parking lot looking
for a close place to park
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and you walk two miles in
the mall, looking for nothing.
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Might we begin it--begin
it from the parking lot,
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that's right, that's right.
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Well, I've been guilty
at times driving around
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looking for a
place to park that close.
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Well, I like to park
when I can ding my car.
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So, I look for the
furthest parking spot.
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All right, now we can
take it out to the front.
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On four, two, three, four.
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And we're just doing
this lightly for now.
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Move your arms
like we're some spirit
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and they'll begin to move a
little faster kicking it out.
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Right. We'd like to mean it.
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Is there a song
in your heart? Yes.
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Good. Go for the song.
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We're marching to
Zion. Marching to Zion.
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Yeah, that's one you
said to think about right.
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Well, it is also
"Onward Christian Soldiers."
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Oh, "Onward Christian Soldiers."
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Yeah, it's a good
song. That's score you on.
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It'll score you on.
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We'll also get your heart
rate up thinking about the song,
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"Onward
Christian Soldiers," yep.
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Let's keep marching
to Zion. That' right.
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Right, now let gonna kick
the heart rate up a little
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higher and we're gonna
make our legs go out in full
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them just a little
bit faster, like this.
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Come on. Heels out.
Very good, heels out.
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Is this
walking? This is walking.
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This is my side walking.
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This is walking when you see
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something you don't want to see.
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For example,
there might be a skunk,
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you know how to
pick it up very quickly.
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We had some wonderful
walks in the mountains.
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We saw bears. We saw
bears, that's right bears.
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You know, we chase the bears,
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you know, from
the mountain runners.
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Rattle snake.
Ooh, rattle snakes,
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not a good thing. Very good.
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Very good. You know--
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Wild humans. Wild human gesture.
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You know, you're not supposed
to run from mountain lions.
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Do you know, what
you're supposed to do
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when you see a mountain lion?
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You standstill. Get really big.
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Get really big? That's right.
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You pick the kids up and
everybody all the small woman,
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yep, our big husbands.
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I don't know how
many big husbands,
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but they're bigger than us.
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Everybody gets really big
and the mountain lion flees.
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That's right. There
is a text in the Bible.
00:10:01.75\00:10:03.74
"The wicked run
by known pursuits."
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You get lot of ideas when you
have your Bible in your mind.
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Okay, let's just
walk it out. Walk it out.
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There here and walk
in out, walk in out,
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high knees,
high knees very good.
00:10:15.43\00:10:18.50
Then we'll bring it down
to get the heart rate down.
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But few more
seconds we'll do this.
00:10:22.60\00:10:25.07
Very good. Let's
bring it out little bit,
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get the heart
rate little bit lower,
00:10:32.86\00:10:34.79
then we take it up
again. This is the whole--
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It's amazing how this
gets your heart rate up.
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Yeah, there's a whole
principle in interval training.
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You know, when you
practice for a run,
00:10:41.94\00:10:44.11
my twin sister and I'd
been running for a long time.
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We used to do a lot of
racing. We've medals, don't we?
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We've medals. Lot of medals.
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I've got a medal
recently. Oh, that's good.
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That's right. It's very nice.
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Lots of medals in the
drawers but we still run.
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May be running
for what, 37 years.
00:11:02.88\00:11:04.39
Yep. Yep.
00:11:04.40\00:11:06.91
And, Andi, do you
care we say how old we are?
00:11:06.92\00:11:09.22
I do not care to say that sis.
00:11:09.23\00:11:10.61
I'm so proud to
be healthy at my age.
00:11:10.62\00:11:12.86
That's right. Always
my sister, it is a mask.
00:11:12.87\00:11:16.65
I love to give my
sister a hard time.
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She does. And I'm
the oldest you know.
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But the Lord has blessed us.
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Pick it up, pick it up,
that's right pick it up.
00:11:22.24\00:11:26.66
Now we're gonna jump some rope.
00:11:26.67\00:11:29.13
All right. We'll jump a rope.
00:11:29.14\00:11:31.60
Now three, two,
one, and jump rope.
00:11:31.61\00:11:35.59
Pretend you've a rope in hand.
00:11:35.60\00:11:38.03
With no equipment needed
for this show, just jump rope.
00:11:38.04\00:11:43.09
Remember when you're little kid,
00:11:43.10\00:11:44.36
and you been jump like this.
00:11:44.37\00:11:47.98
You'll have to do
this, you can keep going
00:11:47.99\00:11:49.21
like this if you want.
00:11:49.22\00:11:52.19
If you're really excited
00:11:52.20\00:11:53.78
for what you see
you can jump like this.
00:11:53.79\00:11:57.36
But, you know, some people
they wanna get too exhausted.
00:11:57.37\00:11:59.85
This is by the
low intensity one.
00:11:59.86\00:12:01.49
This is the low
intensity one. Two feet.
00:12:01.50\00:12:04.15
Next step, we'll do side to side
00:12:08.09\00:12:10.90
after we do a little walk.
00:12:10.91\00:12:12.83
Right, let's
keep on, let moving.
00:12:12.84\00:12:14.24
Tami, is your
heart rate getting up?
00:12:18.39\00:12:19.96
Yes. Good.
00:12:19.97\00:12:21.01
It's like pumping, I'm alive.
00:12:21.02\00:12:22.27
You're pumping,
you're alive, that's right.
00:12:22.28\00:12:24.45
You know, it was amazing.
00:12:24.46\00:12:26.03
You remembered sis, one
time you were out hiking.
00:12:26.04\00:12:30.29
It's a tough hike. May
be with just my husband,
00:12:30.30\00:12:32.30
we thought it was you.
00:12:32.31\00:12:33.50
We'll do so
many things together.
00:12:33.51\00:12:35.49
We go walking,
hiking, let's walk it out,
00:12:35.50\00:12:39.07
walk it out, walk it out.
00:12:39.08\00:12:40.94
We said to a man,
how are you doing?
00:12:40.95\00:12:43.37
And he said, great I'm alive.
00:12:43.38\00:12:45.87
You know as
Christians we should always
00:12:45.88\00:12:47.10
have that thought. Amen.
00:12:47.11\00:12:48.62
We should never walk on with
long faces because we're alive.
00:12:48.63\00:12:52.67
Yep. The Lord has made us alive.
00:12:52.68\00:12:54.02
Praise the Lord.
00:12:54.03\00:12:55.76
Okay, now when
you go side to side
00:12:55.77\00:12:59.25
first involved with
no arms, so side to side.
00:12:59.26\00:13:03.95
And then we're gonna add
arms, big arms we gonna add.
00:13:03.96\00:13:06.63
All right. Let me just
take all legs out even further.
00:13:06.64\00:13:12.19
That's right,
that's right and get low,
00:13:12.20\00:13:15.79
and we're gonna
walk with your arms.
00:13:15.80\00:13:19.03
Get low, the low the arm
you can maybe cover ground.
00:13:19.04\00:13:22.92
If we have pain kind
of go like this, you know,
00:13:22.93\00:13:24.79
because you're gonna go
some ground and move those arms.
00:13:24.80\00:13:29.82
We can mix up the arm movement.
00:13:29.83\00:13:31.82
We'll make our arms
go in front facing, good.
00:13:31.83\00:13:39.04
If you're not
breathless, guess what?
00:13:39.05\00:13:42.66
You're not exercising.
You'll get breathless.
00:13:42.67\00:13:46.31
Move your arms,
move your arms up.
00:13:46.32\00:13:47.83
Move your arms forward.
00:13:47.84\00:13:49.98
This adds more intensity
to the move. That's right.
00:13:49.99\00:13:55.79
You'll never been
able to talk comfortably,
00:13:55.80\00:13:57.74
that's called
sauntering. That's right.
00:13:57.75\00:14:01.67
But you should be able to
carry a conversation, right.
00:14:01.68\00:14:03.33
That's right. Hope
you're doing better girls.
00:14:03.34\00:14:06.63
Great. Good.
00:14:06.64\00:14:08.20
That's right. You look good.
00:14:08.21\00:14:09.92
Thanks.
Actually, you look perfect.
00:14:09.93\00:14:12.12
Yeah, you're
still hot. It's up here.
00:14:12.13\00:14:14.32
I'm perfect too.
That's how people--
00:14:14.33\00:14:16.32
Look at the glow on my
face. Look at the glow.
00:14:16.33\00:14:20.08
That's right. The exercise glow.
00:14:20.09\00:14:22.51
That's how Tami can
look so perfect all the time.
00:14:22.52\00:14:24.41
Oh, right. A beautiful friend.
00:14:24.42\00:14:27.66
That's right. Tami,
we've known you for what?
00:14:27.67\00:14:30.26
Since 1980's. Yep.
00:14:30.27\00:14:32.46
Yep. And you were
little child where you?
00:14:32.47\00:14:34.30
I was just a kid.
Tami in two weeks.
00:14:34.31\00:14:38.91
You'll be receiving
your AARP card won't you?
00:14:38.92\00:14:41.47
No, no, I don't
think so. Not quite.
00:14:41.48\00:14:44.82
Yes, ma'am. Hope, I don't.
00:14:44.83\00:14:46.03
Last time we got
at? Fifteen more years.
00:14:46.04\00:14:47.95
Oh, no, no, no. No,
we got those cards--
00:14:47.96\00:14:49.79
You got it at 30? Yeah, at 40.
00:14:49.80\00:14:52.44
Yeah, we've got it at 40. Wow.
00:14:52.45\00:14:58.49
We did and I could
stop my husband said,
00:14:58.50\00:15:01.53
Oh, Andi, you got
some benefits coming.
00:15:01.54\00:15:04.30
Oh great. All
right now let's walk.
00:15:04.31\00:15:09.55
Yeah, those are
horrible things to see,
00:15:14.40\00:15:16.50
isn't it, praise the Lord.
00:15:16.51\00:15:18.39
Doesn't mean you've an
AARP card you're alive.
00:15:18.40\00:15:21.37
That's right.
It's an alternative.
00:15:21.38\00:15:23.46
That's right. Walk proudly.
00:15:23.47\00:15:27.25
That we walk for
everyday of life. Yeah.
00:15:27.26\00:15:31.13
All right just keep
walking and walking. Very good.
00:15:31.14\00:15:37.22
Have another
light, walk to the side,
00:15:37.23\00:15:38.78
you ready to move aside.
00:15:38.79\00:15:39.90
One, two, three, and
four and walk to side.
00:15:39.91\00:15:43.89
Good. Good.
00:15:49.78\00:15:55.39
You want to get a rhythm there.
00:15:55.40\00:15:57.24
Yep. Now we're in
sync. We're in sync, yep.
00:15:57.25\00:16:00.96
We got the rhythm.
We're all going on.
00:16:00.97\00:16:06.22
You know, you keep going
side to side, just side to side.
00:16:06.23\00:16:12.54
At the end of it, there's
really cheek for everybody.
00:16:12.55\00:16:15.62
We can go have
a little race. Oh!
00:16:15.63\00:16:17.90
We gonna drop down low
00:16:17.91\00:16:18.98
and we're gonna run
really, really fast.
00:16:18.99\00:16:21.72
As soon as I see
or we see your house,
00:16:21.73\00:16:23.96
we're gonna drop down
and sprint in our house.
00:16:23.97\00:16:26.77
Well, that's not
for a little while yet.
00:16:26.78\00:16:29.01
And don't say
initially for the sprint.
00:16:29.02\00:16:30.72
We can walk around, all
right. Keep it all you have.
00:16:30.73\00:16:34.63
You don't waste the
sprint to kick it up.
00:16:34.64\00:16:37.74
That's how you lose the race.
00:16:37.75\00:16:41.24
You know, we ran a
marathon in Florida last year
00:16:41.25\00:16:45.99
and do you know when
we left the start line,
00:16:46.00\00:16:48.57
it was 27 degrees. Yep.
That was winter. Winter.
00:16:48.58\00:16:55.55
That was winter, all right.
00:16:55.56\00:17:00.03
Very good. Let's walk it down.
00:17:00.04\00:17:02.43
Walk in the way you do
that side to side move again.
00:17:02.44\00:17:05.10
It's one of my favorite ones,
bring high knees, high knees,
00:17:05.11\00:17:08.67
high knees, high knees.
00:17:08.68\00:17:13.36
Very good. Excellent.
00:17:13.37\00:17:15.64
High knees, high knees.
00:17:21.17\00:17:23.49
Very good.
00:17:29.14\00:17:31.86
I mean like California, tell
me how long you lived there?
00:17:31.87\00:17:34.59
Oh, a long time. Well.
00:17:34.60\00:17:36.79
Since 83. That's where we met.
00:17:36.80\00:17:39.52
Yeah. That's where
we met in the world war.
00:17:39.53\00:17:41.70
Yeah. That's right.
00:17:41.71\00:17:42.92
We've better
weather than you do.
00:17:42.93\00:17:44.42
You do. Anyway you got to
love the fall in New England.
00:17:44.43\00:17:47.49
Yeah, it's gorgeous.
Well, let's go side to side.
00:17:47.50\00:17:50.09
And may be we
could go really big.
00:17:50.10\00:17:55.55
And then we're gonna
move our arms front and back
00:17:55.56\00:17:57.21
really big to get that big
burst in expenditure of energy.
00:17:57.22\00:18:03.18
So front very good.
00:18:03.19\00:18:05.00
Pull it back and
pull it back good.
00:18:05.01\00:18:11.70
Very good. Pull it back.
00:18:11.71\00:18:15.14
That like you're actually doing
something with your arm rowing.
00:18:15.15\00:18:17.35
Rowing, that's right we're in
00:18:17.36\00:18:18.38
the rowing team
on the Charles River.
00:18:18.39\00:18:21.54
That's a
wonderful river in Boston.
00:18:21.55\00:18:25.14
Divides Boston from
Cambridge. Wonderful river.
00:18:25.15\00:18:31.91
In fact, my twin
sister and I, are from
00:18:31.92\00:18:34.04
the West Indies,
from Trinidad and Tobago.
00:18:34.05\00:18:38.23
And this is the first place
we landed, as it was New York.
00:18:38.24\00:18:40.93
We landed, just
as we're coming in,
00:18:40.94\00:18:43.82
but moved to
Boston, Massachusetts.
00:18:43.83\00:18:45.37
And the funny thing we never
see anybody eat outside before.
00:18:48.88\00:18:53.07
We saw people
eating ice cream outside.
00:18:53.08\00:18:55.49
Like I said down to
eat. Oh, no thought on it.
00:18:55.50\00:18:58.80
Now bigger steps. Bigger steps,
00:18:58.81\00:19:03.05
that's big as the legs can go.
00:19:03.06\00:19:04.19
Tami, you got long legs.
00:19:04.20\00:19:05.68
You're coming
faster much faster than us.
00:19:05.69\00:19:07.85
Never let you go over there.
00:19:07.86\00:19:10.53
I'll see your
leg over here, Tami.
00:19:10.54\00:19:11.76
Without going. I'll just
stay up with you, though.
00:19:11.77\00:19:18.63
I'll take shorter steps.
00:19:18.64\00:19:22.38
That's good thing over you.
00:19:22.39\00:19:23.38
Stay low, don't
come up here. Okay.
00:19:28.28\00:19:31.57
Stay low very
good. Let's walk again.
00:19:31.58\00:19:35.81
We're getting
ready for little jog.
00:19:35.82\00:19:37.82
We'll kick on heels up behind
this, this time, oh we'll jog.
00:19:37.83\00:19:41.71
That's right. We'll jog.
Heels up high you can go.
00:19:41.72\00:19:46.09
Heels up. And
only really depend.
00:19:46.10\00:19:51.84
Is sweaty good for you,
Andi? Oh, sweating is excellent.
00:19:51.85\00:19:55.19
Oh good. It's not a bad humor.
00:19:55.20\00:19:59.46
You wanna make
sure, it's good, you know.
00:19:59.47\00:20:01.09
And as my sister talks
about sweating very important
00:20:01.10\00:20:03.01
on any exercise routine that
you've a lot of water handy.
00:20:03.02\00:20:07.58
All right. Lot of
water handy. Next step, good.
00:20:07.59\00:20:12.78
Let's jog though heals
behind us now, a real jog.
00:20:12.79\00:20:16.47
Very good. Light on your feet,
00:20:16.48\00:20:19.56
never hit the
ground with your heel.
00:20:19.57\00:20:22.46
If you need to use the
ball of your foot that's fine.
00:20:22.47\00:20:25.33
But a flat struck is better
00:20:25.34\00:20:28.06
and get those
knees up behind you.
00:20:28.07\00:20:31.99
Very good. Get them behind you.
00:20:32.00\00:20:36.45
Could I repeat the sequence a
few times walking and jogging.
00:20:36.46\00:20:44.06
Nice, easy run.
00:20:44.07\00:20:48.16
We can see the beautiful trees,
00:20:48.17\00:20:50.59
look at the neighbors, yards,
00:20:50.60\00:20:52.45
and see what
flowers as you jog by.
00:20:52.46\00:20:54.69
This is not a
run, this is a jog.
00:20:54.70\00:20:56.84
That's why I like
it moving so slowly,
00:20:56.85\00:20:58.20
but in a moment we're gonna
00:20:58.21\00:21:00.49
drop down and at the pavement.
00:21:00.50\00:21:03.26
What we say? Aah
boy, sounds like work.
00:21:03.27\00:21:08.11
Sounds like work, it
is work. We might protest.
00:21:08.12\00:21:10.25
No just kidding. I
don't think you protest.
00:21:10.26\00:21:12.28
Okay, that's right.
We're gonna add something here.
00:21:12.29\00:21:18.73
After we finish jogging
for a while, we'll walk.
00:21:18.74\00:21:23.40
Walk now. Are
you relieved, Tami?
00:21:23.41\00:21:25.50
Yeah. Oh, yes.
00:21:25.51\00:21:26.79
That's good. Well, you
used to be a runner my dear?
00:21:26.80\00:21:28.95
Yes, that's right.
Yeah, I love to hang.
00:21:28.96\00:21:34.46
You know, it's nice very good.
00:21:34.47\00:21:41.31
We'll have a good
stretch at the end.
00:21:41.32\00:21:43.29
Stretching is extremely
important when you used your
00:21:43.30\00:21:46.08
muscles in an intense
way such as we're doing,
00:21:46.09\00:21:50.30
but if you are
not used to walking
00:21:50.31\00:21:53.21
in this similar fashion.
00:21:53.22\00:21:54.31
All right.
00:21:59.69\00:22:00.69
Good, like the
heels up again in behind.
00:22:03.96\00:22:07.21
Like we use up, like we use up.
00:22:07.22\00:22:09.56
Don't forget to breath.
00:22:13.68\00:22:14.99
That's right
don't forget to breath.
00:22:15.00\00:22:16.45
A smile. Smile as you breath.
00:22:16.46\00:22:19.71
You know some has
problem. Oh, we're having fun.
00:22:19.72\00:22:22.66
That's right,
when I was a resident
00:22:22.67\00:22:24.50
my sister and I,
and a bunch of people,
00:22:24.51\00:22:26.10
my brother, we used to
be in a running group called
00:22:26.11\00:22:28.57
the "No Wimps
Eating at Running Club".
00:22:28.58\00:22:31.65
We didn't eat much, just ran.
00:22:31.66\00:22:32.68
We didn't eat much, we just ran.
00:22:32.69\00:22:34.66
And one of my
attendants said to me
00:22:34.67\00:22:37.99
when I got to
the hospital one day,
00:22:38.00\00:22:39.95
I've seen you guys
running but you don't smile.
00:22:39.96\00:22:43.15
But we smile. All right.
00:22:43.16\00:22:47.32
Okay, now let's
take our heart rate down
00:22:47.33\00:22:49.28
and we're gonna jog
side to side once more.
00:22:49.29\00:22:53.54
Good, and we'll
just jog side to side
00:22:53.55\00:22:56.63
and then walk a little bit.
00:22:56.64\00:23:00.36
And then may drop down
for a low run. All right.
00:23:00.37\00:23:04.15
And do little--
it's the lower part
00:23:04.16\00:23:05.70
that's--you're nervous?
Yeah. Really got nervous.
00:23:05.71\00:23:10.80
No need to get nervous.
Okay, let's jog side to side.
00:23:10.81\00:23:16.86
All right. Now
this is our down time.
00:23:16.87\00:23:20.72
All right Tami,
because we're gonna
00:23:20.73\00:23:21.72
drop down and we're gonna begin
00:23:21.73\00:23:25.10
Speedy Gonzales in all right.
00:23:25.11\00:23:28.76
That's right. We're not
gonna go to a walk from this.
00:23:28.77\00:23:34.83
We'll keep doing this
and I'll tell you as soon as
00:23:34.84\00:23:37.70
we see the house
you know what I say,
00:23:37.71\00:23:39.18
I see the house you drop down.
00:23:39.19\00:23:41.29
How long do we go?
Now to a sitting position.
00:23:41.30\00:23:47.21
Not like that low. Not that low.
00:23:47.22\00:23:48.72
Okay. That's right.
00:23:48.73\00:23:51.71
We'll drop down in about
let's say about 10 seconds.
00:23:51.72\00:24:00.60
All right, in 10 seconds
we're gonna drop on down.
00:24:00.61\00:24:05.45
Get way to drop, you got three
more seconds, I'm counting.
00:24:05.46\00:24:10.54
I see the house
come on let's go.
00:24:10.55\00:24:15.44
May the best man win?
May the best man win, go.
00:24:15.45\00:24:20.20
Run. Run. Run.
00:24:23.66\00:24:24.82
All right, let's
walk again. Aye, yeah.
00:24:30.74\00:24:33.87
All right, let's walk
again. Aye, yeah. Aye, yeah.
00:24:33.88\00:24:38.54
We're gonna walk it
in and then we're gonna
00:24:38.55\00:24:40.36
kind of go side to side,
00:24:40.37\00:24:42.23
and then we're gonna stretch.
00:24:42.24\00:24:45.81
Now that my heart rate.
Yeah, you better believe it.
00:24:45.82\00:24:48.85
Out the ceiling. Yep.
00:24:48.86\00:24:53.19
You know, we do lot of races
00:24:53.20\00:24:56.30
you can tell who is behind you.
00:24:56.31\00:24:58.21
If its a man or woman
you need to pick it up.
00:24:58.22\00:25:01.59
You've lot of races
you get to know who breath,
00:25:01.60\00:25:03.16
how many woman breath,
they breath differently.
00:25:03.17\00:25:05.41
It's a science. I think I
have researched people on it.
00:25:05.42\00:25:09.41
But you can tell who is
behind you and pick up the pace.
00:25:09.42\00:25:13.09
Very nice. I just
bring it do little more
00:25:13.10\00:25:19.50
because we're just
walking up the drive way.
00:25:19.51\00:25:21.59
We walk up the drive way
from side to side, side to side.
00:25:21.60\00:25:25.59
We've used lot of
muscles today that we've
00:25:25.60\00:25:27.44
not used in a while, so
we're going to stretch them.
00:25:27.45\00:25:30.27
First, let's take a breath in
00:25:30.28\00:25:32.24
and we'll
stretch your hamstrings.
00:25:32.25\00:25:34.21
There are multiple ways
of stretching the hamstrings,
00:25:34.22\00:25:36.83
you can go into this
pose and you can just
00:25:36.84\00:25:40.67
pick whichever one you want.
00:25:40.68\00:25:42.54
You can do this if you'd like
00:25:42.55\00:25:44.46
if that's more
comfortable for you.
00:25:44.47\00:25:46.23
You can also sit on the floor
00:25:46.24\00:25:47.82
if you like to
stretch your hamstrings.
00:25:47.83\00:25:50.73
I like this I
can get everything,
00:25:50.74\00:25:53.05
kill two birds with one stone.
00:25:53.06\00:25:55.98
We've also used our quadriceps
we're gonna roll up spine.
00:25:55.99\00:25:58.85
One vertebral at a time.
00:26:09.98\00:26:11.94
I'm gonna go onto the imaginary
chair and stretch our quads.
00:26:11.95\00:26:16.47
This is a muscle for me
that gives me some trouble
00:26:16.48\00:26:19.40
most of my hamstring,
but we'll just stretch
00:26:19.41\00:26:22.50
this muscle for a short while.
00:26:22.51\00:26:24.85
And then we'll do some
slight, some slow walking,
00:26:29.21\00:26:31.39
it's very important for
you to a very vigorous workout
00:26:31.40\00:26:35.32
that you don't just
stop and hop in the shower
00:26:35.33\00:26:37.95
that you actually walk for
about five minutes afterwards.
00:26:37.96\00:26:41.81
And so we're going to
walk a little bit more.
00:26:41.82\00:26:44.45
Let just keep
stretching that quad.
00:26:44.46\00:26:47.68
All right, we'll go
to the other quadriceps
00:26:47.69\00:26:50.61
and then we're going
to walk side to side,
00:26:50.62\00:26:54.74
very important not to just hop
00:26:54.75\00:26:57.08
in the shower as we mentioned.
00:26:57.09\00:26:58.94
All right, let's
walk side to side.
00:26:58.95\00:27:01.77
I pray today that
you've enjoyed walking with us
00:27:01.78\00:27:05.18
and that the
text that we use today
00:27:05.19\00:27:06.87
will be of benefit to you.
00:27:06.88\00:27:10.70
The text was taken
from Ephesians 5 verse 2,
00:27:10.71\00:27:14.49
"walk in love, as
Christ also has loved us
00:27:14.50\00:27:17.91
and given himself
up for us an offering
00:27:17.92\00:27:21.26
and a sacrifice to God
for a sweet smelling aroma."
00:27:21.27\00:27:25.75
We're just gonna keep walking.
00:27:25.76\00:27:30.02
May God richly bless you
today and throughout your days.
00:27:30.03\00:27:34.73
Very important to
memorize scripture.
00:27:34.74\00:27:37.14
When you go for a
walk it's not blowing,
00:27:37.15\00:27:38.89
memorize scripture beside hymns,
00:27:38.90\00:27:42.29
talk to each
other about the Lord,
00:27:42.30\00:27:44.13
as we admonish to
do in Deuteronomy.
00:27:44.14\00:27:46.68
God bless you, have a great day.
00:27:46.69\00:27:48.57