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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Do you feel like your
upper body needs a workout?
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Then join us on Body and Spirit.
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Welcome to Body and Spirit.
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And I'm so glad
you've joined us.
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Have we got fun,
fun, fun for you today?
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Before we start,
let me introduce myself,
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I'm Lyndi
Schwartz and I'm from Ohio.
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I'm a physician. And with
me, I have two fabulous people.
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On my left, I've my twin sister
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and she is with me
for a long time, decades.
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She does not like me to
say but it's been decades.
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Okay, and then
we have Nancy Diaz
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and she is from Portugal.
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And I feel like, I've
known her for decades.
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It's true. But, she
is a fabulous friend.
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And we're so glad that
you've joined us today.
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Before we get started,
let's go through a text
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that I love and feel
that it just blesses my soul.
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And hope it
blesses your's as well.
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It's from Philippians,
Chapter 4 verse 6 and 7.
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"Be anxious for nothing,
but in everything by prayer
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and supplication
with thanksgiving
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let your requests
be made known to God.
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And the peace of God, which
surpasses all understanding,
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will guard your hearts
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and your minds
through Christ Jesus."
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And I pray that
through out this entire day,
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that this thought goes
with you to comfort you
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in every thing
that you face today.
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Well, today we're
going to exercise,
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and we're going to
focus a lot on the upper body.
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We're going to do
something very different.
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When we think of
aerobic exercise,
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we think of running
or swimming or walking
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or what else? Hiking.
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Maybe biking, hiking
using all of our limbs.
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But today, we're going
to do something different.
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And I would like to
demonstrate that your pulse
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can go up significantly
into the target zone
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just by using your upper body.
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Now to do that, we'll
be using some punches,
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we'll add them
some kicks just for fun.
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But before we do that
we're going to stretch
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and demonstrate some stretches
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because we've been
doing so much stuff.
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However before we stretch,
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you always need to
stretch a warm muscle.
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So let's just
warm the muscles up
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and we'll show
you some techniques.
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And after that we'll
go through some stretching
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then we'll show you,
how to use your upper body
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to get some good
aerobic activity.
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As a matter of fact,
this activity is so high
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that I have to
check my heart rate.
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Find a heart rate monitor
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and check to be sure
over your target zone.
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So what is the target zone?
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The target zone is 220,
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write this down,
minus your age times 0.8.
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Now we used to use that
a lot, but now people say
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just exercise
until you're breathless.
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You are glowing. And we often
glow on this, this program.
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But those are basically
some of the things that you know
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that's you're reaching
your target heart rate.
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And if you can even sit down
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and do this upper body work out.
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So let's start by the
warming our muscles up.
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Let's just lift our knees
up and set our target high.
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Like just lift your
hands about this height
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and bring your knees
slowly up to your hands.
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And this will just begin
to get your muscles warm.
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We're gonna stretch
the muscles of the legs
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and also of the
upper extremities.
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I also want to
highlight my friend Nancy.
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I've never seen a
more flexible human being.
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And she is the stretching queen.
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So if you, if you
manage to look at Nancy
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as we're doing these stretches
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she will show you
how it's really done.
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So let's do a few more of these.
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And just keep our knees up.
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Just, this just really
you can feel it, can't you?
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Yeah. You can just feel it.
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Okay, now let's
just for a little bit
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do a little bit
of jumping jacks.
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We love jumping jacks.
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So little jumping jacks.
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Not to ex, not to very vigorous.
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Still little bit. Good.
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All right.
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Okay, that's pretty
good, what do you think?
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Oh, yes. All right that's good.
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Look at Nancy, that
vigorous look at her go. Okay.
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Now let's just stop.
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Okay, first let's put our
feet about hip width apart
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and we'll warm
our neck's up first.
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Let me just put the, the
right ear at the right shoulder
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and we'll do this at
either side for three times.
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And this stretch is the neck,
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you should feel the
nice stretch in your neck.
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Just shoulder, ear to shoulder.
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Okay, that feels good.
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And breathe, don't forget
to breathe as you do this.
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Next side, left side.
Left ear to the left shoulder.
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Pretty nice
stretch for your neck
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and just palms forward and then,
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after that to
the right side again.
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That's the second time on
this side, three each side.
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Just really push
your shoulders down,
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don't shrug
them. Push them down.
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And put that right ear
down to the right shoulder.
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Okay, next side.
Left ear to left shoulder.
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Let the shoulders relax,
pull down with on your shoulder,
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that makes your hands
pull your shoulders down.
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That way you'll be
in a right posture.
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Stand up
straight, tuck your tummy in
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and then last time on
the right side, very nice.
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Okay, because I feel good
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your neck is begun to
hit a limber up a little bit.
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Heard a nice trick, left side.
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Heard a nice trick
from somebody I respect,
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if you have neck
troubles, roll a towel beneath,
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roll a towel up and
put up beneath your neck
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and sleep on that. Practice
doing five minute stretches.
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And that seems to
relax any neck problems.
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Okay, is that good?
Good. All right, okay.
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Let's stretch our upper
extremities a little bit.
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I like to stretch the triceps
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because we'll be
using our triceps a lot.
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Just take the arm
like this and then pull
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and stretch down and
pull very nice like that.
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Okay. Oh, that feels good.
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Okay, release that.
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And the other
one over your head,
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bend it like this
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and then pull away
towards your left side,
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for you
watching, if you're facing,
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it will be your right side.
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That's pretty good.
So to come up with that.
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All right. And just
pull. Okay, very good.
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The triceps are some
difficult muscles to stretch.
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Take your arm
across your body like this
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and just pull, just pull.
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That feels nice, doesn't it?
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Just pull, great stretch.
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Okay, and then
switch to the other side,
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arm across the body and
just pull across the body.
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And that's a very nice
stretch in your triceps.
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Okay very good.
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Now we're gonna show you
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how to stretch
your lower extremities.
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And I really recommend,
first of all don't over stretch.
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It is possible to over stretch.
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So don't over stretch.
So go as far as you want.
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So let's start by putting
our legs apart like this.
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And you want to come down
and just lunges to the side
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and again Nancy is
got, she is the form queen.
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So and just
lunge to the left side,
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we'll do this for a little bit.
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You really feel the
stretch in the inner muscles
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at the thigh, as you do this.
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And many of us don't know
how to stretch the inner thigh.
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So this is very nice, left side.
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And just keep doing this, okay.
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And this really is a
very nice stretch for this.
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Okay, now let's turn
over towards the right side
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and go into to what
we call a runner's pose.
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And put your hands
on the ground like this,
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this is the runners pose.
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I'm gonna have,
let's do something,
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because I'm a runner.
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We used to put the
knee to the ground,
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but let's just
nice, get a nice stretch.
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Can you feel that stretch
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on your hamstrings
on the bended knee?
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That's what
you're supposed to feel.
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Now drop your left knee
to the ground like that.
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And just feel that stretch.
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You may want to come up even
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and arch your back.
Oh, that gets your quads.
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Ooh, that feels
great on your quads.
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That get's your
quads. Okay, very nice.
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Then lean forward
again, and come back up.
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This time all the way
up, both feet on the ground
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and just put either
your hand on your shoe
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or on the floor beside you.
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But just you feel a more
even stretch in that hamstring.
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And then, lift your foot up
like this, the front foot up.
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That stretches your
hamstring some more.
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Very important, if you're
going to be using your legs
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in any exercise make sure
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the hamstring's
are well stretched up.
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The hamstrings
are a delicate muscle,
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they are easy to injure.
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And again
stretching don't make it so
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you're tearing the tissue.
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But just see you
feel a little stretch.
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Okay. And then go ahead
and put the toe back down.
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Come around to the
other side, just like this,
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back in to the
runners pose, like this.
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Okay, very nice.
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And then, just hold it
there for a little bit.
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Feel the nice stretch again
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now this time on your left
hamstring, you can feel that.
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And then, we will come to
do our quadriceps stretch.
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Lower the knee to the
ground, very nice like that.
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And then come
back up in to this pose
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and just push
back and you can feel
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a very nice
stretch in your quadriceps.
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Very good. Okay. All
right, let's come back down.
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And now we will stand up
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with both feet on
the ground like this.
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Bend forward, you feel a
stretch on your hamstring,
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now on the front
foot. And just push down,
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then pull your hands down
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lift your feet
up, the front foot up.
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Most of us are stronger
on one side than the other.
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My left side, I have less
flexibility on my left side.
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On the right side, I can
touch this to the ground,
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but on this side I can
only put my left hand down.
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So again don't
tear muscle, very good.
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Okay, now I want you
to come to the middle
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and this is more hamstring
stretch. Keep down low.
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I want you to notice
how low Nancy can get.
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Just you can fold
your arms like this
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and to increase the
stretch on your hamstring,
00:10:39.76\00:10:43.13
you can put your arms like this.
00:10:43.14\00:10:44.66
Put your head down and
go gently from side to side.
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That kind of
isolates left or right.
00:10:48.22\00:10:51.67
And you can go
as low as Nancy goes
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or what ever you can go.
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That's how you do,
you'll still get a nice stretch.
00:10:55.39\00:10:57.88
Now we're gonna also
gonna do our calf muscles.
00:10:57.89\00:10:59.96
So let's put our
hands on the ground,
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bring our hands
together extend out.
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I'll go this
way. See, you can see.
00:11:04.01\00:11:06.34
And just down with your
toes and just bicycle like.
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Press down with your
heel, down with your heel,
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down with your heel, great.
00:11:14.58\00:11:17.09
Down with your
heel, both heels down,
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just press, press and get
your calves stretched out.
00:11:19.78\00:11:23.54
Okay, that's good.
00:11:23.55\00:11:24.57
Now walk your hands
in and carefully come up.
00:11:24.58\00:11:28.83
Okay, ready to go.
00:11:28.84\00:11:30.30
Okay, here is the upper body
00:11:30.31\00:11:31.87
and we're gonna do a few of
these, little bit of punches.
00:11:31.88\00:11:36.38
So first just put
your left foot forward.
00:11:36.39\00:11:38.30
And what we're going to do is,
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is got a motion like
this with the elbow and up.
00:11:39.51\00:11:41.38
Okay. Up. So do it slowly.
00:11:41.39\00:11:43.67
Out and up, out, up, out
and we're gonna do each side.
00:11:43.68\00:11:50.30
Now the faster you go, the
more your heart rate goes up.
00:11:50.31\00:11:53.42
So let's go quick.
Now the other thing you do
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is you move your
hips and your feet.
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Okay, if you are
sitting down, don't move that.
00:12:00.11\00:12:02.97
But just still, you
can still do the punches.
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Okay. Out and up,
out, up, good, out, good.
00:12:05.55\00:12:10.74
And this, you
know, I was shocked
00:12:13.93\00:12:16.06
how my heart rate
goes up with this activity.
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It's just
amazing. Okay. Very nice.
00:12:18.32\00:12:23.69
Good, very good and you turn
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and you really get
into the other side.
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Bring the hip forward and
get that back leg coming out.
00:12:30.96\00:12:34.83
Okay, that's good.
Let's do the other side.
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Okay, right side. My
heart rate is already going,
00:12:36.70\00:12:39.71
Is yours going up
already? All right.
00:12:39.72\00:12:41.29
Okay. It is really kind of fun.
00:12:41.30\00:12:42.89
I didn't think it
was gonna to be that fun.
00:12:42.90\00:12:43.91
but this is really fun.
00:12:43.92\00:12:45.17
Okay, so now other side.
00:12:45.18\00:12:46.69
We're gonna do the again
in like this and up, okay.
00:12:46.70\00:12:50.44
So here we go.
00:12:50.45\00:12:51.92
Okay, hope every can
see what we're doing.
00:12:51.93\00:12:54.84
In make a sweeping
motion up, sweeping and up.
00:12:54.85\00:12:58.08
And get your heels involved
in it if you're standing.
00:12:58.09\00:13:01.59
If you're not standing and just
00:13:01.60\00:13:04.05
and sitting we're
just really good any way.
00:13:04.06\00:13:06.89
Just go ahead. Good.
00:13:06.90\00:13:10.12
Okay, excellent. Having fun?
00:13:12.45\00:13:16.34
Yeah. Okay.
00:13:16.35\00:13:18.60
I think we've pied down
quite a few on that side, right?
00:13:18.61\00:13:21.09
Yeah. Okay, now something
a little bit more simple,
00:13:21.10\00:13:24.74
that we can also do,
more similar things we can do.
00:13:24.75\00:13:26.88
And we will do is start
combining some of these.
00:13:26.89\00:13:29.03
So I'll do it
another two combination
00:13:29.04\00:13:31.51
and then we will
do all four together.
00:13:31.52\00:13:33.35
Okay, on both sides.
00:13:33.36\00:13:34.55
So what you do is put one
foot in front of the other
00:13:34.56\00:13:38.79
and put your hands out.
00:13:38.80\00:13:40.13
One hand goes straight out.
00:13:40.14\00:13:41.87
The other one
crosses over like that.
00:13:41.88\00:13:44.37
So your body then crosses over.
00:13:44.38\00:13:46.06
Let's do that, okay.
Go out, over, quicker.
00:13:46.07\00:13:49.68
And turn the hip. Good,
this is really good exercise
00:13:51.59\00:13:57.71
and I just urge you
to try it its such fun.
00:13:57.72\00:14:01.19
And you don't have to be
running, you know, or walking.
00:14:01.20\00:14:04.31
You could just, one day, you
could just so this instead of
00:14:04.32\00:14:06.91
the walking kind of
activity or swimming.
00:14:06.92\00:14:10.41
And it's really a nice
way to kind of mix things up.
00:14:10.42\00:14:16.82
Okay, you know, I'm
already beginning to sweat.
00:14:16.83\00:14:19.00
Are you sweating,
Nancy? Oh yeah, a lot.
00:14:19.01\00:14:20.75
Yeah, are you sweating,
Andi? You better believe it.
00:14:20.76\00:14:22.85
Yeah, you people look at
that, oh that looks seriously.
00:14:22.86\00:14:25.75
I think I had been.
Then you get started oh,
00:14:25.76\00:14:27.35
this is really
painful. Okay, good.
00:14:27.36\00:14:31.35
You really use your
arms and your upper body
00:14:31.36\00:14:33.68
and as you twist your torso,
00:14:33.69\00:14:35.45
you'll also get
your waist ladies.
00:14:35.46\00:14:37.33
And so that's an
added bonus for us.
00:14:37.34\00:14:39.99
Okay. Let's switch sides.
00:14:40.00\00:14:43.02
Okay, it's exactly right,
00:14:43.03\00:14:45.56
now kind of loosen up
your arms a little bit.
00:14:45.57\00:14:49.43
Okay, arms back up and we
will start with this hand.
00:14:49.44\00:14:52.16
We will go just go straight
out and cross over like that.
00:14:52.17\00:14:55.14
And as you cross
bring the pelvis forward.
00:14:55.15\00:14:57.15
See, you're really
getting good activity.
00:14:57.16\00:14:59.27
Okay, here we go. All right.
00:14:59.28\00:15:00.59
Okay. Good.
00:15:00.60\00:15:04.80
I wish you hear
the shushing up here,
00:15:04.81\00:15:06.58
because the shushing is,
00:15:06.59\00:15:07.99
that means your feet
are turning correctly.
00:15:08.00\00:15:09.96
And your hip is going
forward on the cross side.
00:15:09.97\00:15:14.51
Good. Now when you,
00:15:14.52\00:15:17.54
when you do those
punches don't bend your elbow,
00:15:17.55\00:15:21.54
just kind of extend, that
you don't inure your joints.
00:15:21.55\00:15:24.90
Because that is possible.
00:15:24.91\00:15:26.59
Okay. Great. Good.
00:15:26.60\00:15:33.39
Okay, now let's just
combine all those, all together.
00:15:33.40\00:15:37.62
I actually feel
breathless. Okay.
00:15:37.63\00:15:40.12
Remember I said
don't come to pause.
00:15:40.13\00:15:43.13
Breath is lessen and going,
are two the important signs.
00:15:43.14\00:15:47.53
But check your
heart beat monitor,
00:15:47.54\00:15:48.91
because this is very deceiving.
00:15:48.92\00:15:50.51
Your heart rate goes up
so fast during this activity
00:15:50.52\00:15:53.90
that you will be
really surprised.
00:15:53.91\00:15:55.43
So here we go. We'll
do all at once, okay?
00:15:55.44\00:15:58.73
First we'll do the front,
00:15:58.74\00:15:59.97
that front like
this, then this and that.
00:15:59.98\00:16:02.40
Okay, let's just practice it.
00:16:02.41\00:16:03.75
We'll go out front, this,
this like that. Okay? so this,
00:16:03.76\00:16:08.19
Good. Doesn't that look fun?
00:16:15.43\00:16:20.13
I like your breathing Nancy.
00:16:23.42\00:16:25.30
I wish you could hear
Nancy breathing it's--
00:16:25.31\00:16:26.91
like you have to
can't forget to breath.
00:16:26.92\00:16:29.58
Okay, next side. That's amazing.
00:16:33.68\00:16:37.38
You really use
your waist, you know,
00:16:37.39\00:16:38.74
and it's just good
for your whole upper body.
00:16:38.75\00:16:41.14
Upper body, upper
extremities. Okay, here we go.
00:16:41.15\00:16:44.05
Other side, okay.
00:16:44.06\00:16:45.41
We start with the
straight punches first, okay.
00:16:45.42\00:16:47.03
Look here we go.
Out and up. Good.
00:16:47.04\00:16:50.35
Wow, such a
memory. How is your memory?
00:16:54.11\00:16:56.50
This one comes
first. Yeah, this is good.
00:16:56.51\00:16:58.85
Actually, it's good
point it helps your memory
00:16:58.86\00:17:00.76
to kind of remember what
we're supposed to do next.
00:17:00.77\00:17:04.51
I like all mixed up. I'm
talking at the same time.
00:17:04.52\00:17:09.33
Okay. Have mercy.
00:17:15.10\00:17:16.58
Have mercy, is right. All right.
00:17:16.59\00:17:19.30
So let's just limber
up your arms a little bit.
00:17:19.31\00:17:22.33
In fact, let's just
flap our hands around
00:17:22.34\00:17:24.34
to kind of relax
them a little bit.
00:17:24.35\00:17:25.75
You always kind of
stretch the arms out some more
00:17:25.76\00:17:28.74
and then we're
gonna take a break
00:17:28.75\00:17:30.43
from the arms
for a second. Good.
00:17:30.44\00:17:32.44
And we will do or some knees.
00:17:32.45\00:17:35.13
And what we do with our
knees is we go like this.
00:17:35.14\00:17:39.50
Balance and pull
forward. On just one side, okay.
00:17:39.51\00:17:43.67
Here we go. And
really kick back, kick back.
00:17:43.68\00:17:49.84
I wish I had a
heart rate monitor on.
00:17:53.45\00:17:55.66
I'll tell you,
let me just tell you
00:17:55.67\00:17:57.19
my experience with this.
00:17:57.20\00:17:58.74
My heart rate, when I
run is so certain amount,
00:17:58.75\00:18:01.26
when I do this it's higher.
00:18:01.27\00:18:03.09
It's such a good exercise.
00:18:03.10\00:18:05.11
And like I said it's
some thing different.
00:18:05.12\00:18:06.64
It's not just walking or running
00:18:06.65\00:18:08.49
it's something different.
Could be a little faster.
00:18:08.50\00:18:11.52
At home go at this speed,
get a little faster boom, yes.
00:18:11.53\00:18:15.75
Now this will
also gives the balance,
00:18:15.76\00:18:20.59
because you have
to stay on one leg.
00:18:20.60\00:18:23.18
Okay, good. Next
side, next side, okay.
00:18:23.19\00:18:28.62
Here we go, next side.
Okay, push your arms out.
00:18:28.63\00:18:33.77
And we pull them in
towards while you kick.
00:18:33.78\00:18:35.47
Okay, knee in.
Steady, start slow.
00:18:35.48\00:18:39.30
Let me go a little
faster. Good. Very good.
00:18:39.31\00:18:45.73
This is about the speed here.
00:18:47.28\00:18:49.16
And after a while we'll
take it up a little faster
00:18:49.17\00:18:52.81
for some of us now at home.
00:18:52.82\00:18:54.93
When you do this keep
going the same thing girls.
00:18:54.94\00:18:57.12
At the home if you
can do just like that
00:18:57.13\00:18:58.99
and get yourself steady.
Pull up again, get steady.
00:18:59.00\00:19:02.36
Pull up again, steady.
00:19:02.37\00:19:04.29
Pull up, that's
how to do it at home.
00:19:04.30\00:19:06.24
Don't do what we're
doing, do it like this.
00:19:06.25\00:19:08.85
And get yourself
stabilized bounce on this leg,
00:19:08.86\00:19:11.36
then come up. Great. Okay.
00:19:11.37\00:19:14.89
Little further, let's go faster?
00:19:14.90\00:19:16.70
Yeah. Okay, okay.
00:19:16.71\00:19:18.79
Okay, very good.
00:19:23.03\00:19:26.68
No, we're not taking break,
we don't have time for break.
00:19:26.69\00:19:28.29
We gotta keep moving. All
right, are we limbered up?
00:19:28.30\00:19:30.98
Okay, ready for the
upper extremity again?
00:19:30.99\00:19:32.74
Okay, upper body again.
00:19:32.75\00:19:33.77
This time what
we're gonna do is,
00:19:33.78\00:19:35.12
we're gonna do that same thing
that some are gonna switch.
00:19:35.13\00:19:39.02
Let me do it, okay? Oh, great.
00:19:39.03\00:19:42.25
So, I'm gonna jump
switch. Okay? Okay.
00:19:42.26\00:19:44.93
And do even more,
so--What we'll do is,
00:19:44.94\00:19:47.64
it'll look like
this, we'll do the punch
00:19:47.65\00:19:50.36
and then switch, punch,
switch. Punch, switch. Okay?
00:19:50.37\00:19:57.75
All right, let's turn
this side, here we go.
00:19:57.76\00:20:00.19
Okay, punch, switch.
Punch, switch. Punch, switch.
00:20:00.20\00:20:05.91
Turn your body,
switch, switch, switch, good.
00:20:05.92\00:20:12.55
Switch, switch, switch,
00:20:12.56\00:20:17.06
switch, switch, switch.
00:20:17.07\00:20:22.26
Okay, that's good.
Okay. Okay, next up.
00:20:22.27\00:20:28.59
We'll do the,
the one like this up
00:20:28.60\00:20:31.90
and then we will switch.
00:20:31.91\00:20:33.25
And then we will
do some, some kicks.
00:20:33.26\00:20:36.01
Oh, you maybe tired after that.
00:20:36.02\00:20:38.56
All right so, here we go.
00:20:38.57\00:20:39.70
We're done. We're
almost done for, huh.
00:20:39.71\00:20:42.00
Almost, this is really
good exercise, try it at home.
00:20:42.01\00:20:44.89
It's so much fun.
00:20:44.90\00:20:45.98
I never thought
I'd like it this much.
00:20:45.99\00:20:48.00
Okay, here we go now.
00:20:48.01\00:20:49.96
This and up, switch,
this up, switch, good.
00:20:49.97\00:20:54.81
Switch, switch,
switch, switch, switch.
00:20:54.82\00:21:01.30
Oh, you know the drill.
00:21:01.31\00:21:03.79
Are you stuck in wind? Will
you find us stuck in a wind?
00:21:03.80\00:21:08.11
Good, how you're doing at home?
00:21:12.35\00:21:15.07
Now at home let me--
00:21:15.08\00:21:16.27
Are we done? no keep going.
00:21:16.28\00:21:17.74
I want to show at
home, what I would anticipate
00:21:17.75\00:21:20.16
that you might consider
at home. And that's this.
00:21:20.17\00:21:23.26
You can go like
this, then turn okay.
00:21:23.27\00:21:26.22
And turn, and turn, and turn.
00:21:27.31\00:21:33.05
Don't jump switch at home
until you practice too well.
00:21:33.06\00:21:36.80
Now let's just
exercise our legs a little bit.
00:21:36.81\00:21:39.34
We're gonna do some kicks.
00:21:39.35\00:21:42.53
I think all of us like to kick.
00:21:42.54\00:21:43.88
Yeah. Kicking is good
00:21:43.89\00:21:45.08
because it helps your muscles
00:21:45.09\00:21:47.33
actually loosens up
your hamstrings a lot.
00:21:47.34\00:21:50.08
And it's great for balance
00:21:50.09\00:21:52.61
and for well
steadiness on your feet.
00:21:52.62\00:21:55.81
As a physician in the hospital
00:21:55.82\00:21:57.61
one of the most frequent things
00:21:57.62\00:21:58.85
I admit of the
hospitals is falls.
00:21:58.86\00:22:00.86
Falls from lack of balance.
00:22:00.87\00:22:02.25
I say the people,
did you get dizzy?
00:22:02.26\00:22:03.99
You know, did you
feel light headed?
00:22:04.00\00:22:06.06
No. I just lost my balance.
00:22:06.07\00:22:07.87
And so this is good for
balance to prevent things.
00:22:07.88\00:22:10.87
The most common
injury as you get older
00:22:10.88\00:22:13.19
is hip fractures from falling.
00:22:13.20\00:22:15.91
I cannot tell you,
00:22:15.92\00:22:17.19
every time I'm on
the in patient service
00:22:17.20\00:22:19.55
at the hospital and I,
day before I came here I was,
00:22:19.56\00:22:21.94
I was on that service
00:22:21.95\00:22:23.43
taking care of
patients in the hospital.
00:22:23.44\00:22:25.11
And we were admitted
by three or four patients
00:22:25.12\00:22:28.29
in the two week
period for hip fractures,
00:22:28.30\00:22:31.16
for the simple reason
they lost their balance.
00:22:31.17\00:22:34.05
So this is designed for
balance. So let's try that.
00:22:34.06\00:22:36.74
First of all begin a
kick to the front, okay.
00:22:36.75\00:22:38.91
Now this kick is going to
be like this and come back.
00:22:38.92\00:22:42.33
Kick, let's go
ahead. Kick, balance.
00:22:42.34\00:22:47.06
Keep going girls I'm
gonna try to show the,
00:22:47.07\00:22:48.98
the friends at
home what we're doing.
00:22:48.99\00:22:51.44
Kick, now again
don't throw your knee.
00:22:51.45\00:22:53.53
This is like
the, the handle here.
00:22:53.54\00:22:57.15
Pull that steady and
then kick out your leg.
00:22:57.16\00:22:58.93
Okay. Good. Kick, good.
Kick, let's switch sides.
00:22:58.94\00:23:06.14
Okay. You like that side, yeah.
00:23:06.15\00:23:08.25
Okay, now like again my
sister says she likes that side.
00:23:08.26\00:23:10.82
And that's
because for many of us,
00:23:10.83\00:23:12.23
one side is
weaker than the other.
00:23:12.24\00:23:13.86
So we want to stay in
the side we're confident on.
00:23:13.87\00:23:15.80
But you know what,
you can fall on this side.
00:23:15.81\00:23:17.46
So you want them to
strengthen all of our limbs.
00:23:17.47\00:23:19.26
Here we go. Kick,
set it back, okay.
00:23:19.27\00:23:22.11
Kick, set it back. Kick, good.
00:23:22.12\00:23:25.23
As high as you can go.
00:23:25.24\00:23:26.59
At home it maybe
like this and that's fine.
00:23:26.60\00:23:29.39
Just lift your leg a little bit
00:23:29.40\00:23:30.65
keep balance on that side.
00:23:30.66\00:23:31.90
Just lift your leg a
little bit balance here.
00:23:31.91\00:23:34.05
Kick, balance.
Kick, balance, okay.
00:23:34.06\00:23:38.17
Balance yourself. And
always turn that foot in, step.
00:23:38.18\00:23:42.32
Good, okay now
let's do some side kicks.
00:23:47.87\00:23:51.06
All the different kicks,
then what we want to do is,
00:23:51.07\00:23:53.03
try and do all of the kicks
00:23:53.04\00:23:55.05
without putting a
foot on the ground.
00:23:55.06\00:23:56.80
Okay. So here we go.
00:23:56.81\00:23:59.10
The side kick is
going to be like this.
00:23:59.11\00:24:01.18
Step, kick. Hey,
come on let's do it. Kick.
00:24:01.19\00:24:05.57
Good.
00:24:09.54\00:24:10.65
Now when you kick into the side.
00:24:10.66\00:24:12.27
Lean over to the side,
that gives you balance.
00:24:12.28\00:24:15.33
You don't want
to kick standing up.
00:24:15.34\00:24:17.20
You want to lean over.
00:24:17.21\00:24:19.18
It gives you more
height and greater balance.
00:24:19.19\00:24:21.40
Your torso bounces off your leg.
00:24:21.41\00:24:24.63
So you wanted to
lean to the side.
00:24:24.64\00:24:27.17
And you stop the stability.
00:24:27.18\00:24:29.84
Lean, good. Now look at Nancy.
00:24:29.85\00:24:33.36
Nancy, like I said is
one of the best kickers
00:24:33.37\00:24:35.60
I've seen.
00:24:35.61\00:24:37.09
Okay, next side.
Here we go, next side.
00:24:39.92\00:24:42.28
Before we run out
of time, here we go.
00:24:42.29\00:24:43.78
That's good
right? All right. Yeah.
00:24:43.79\00:24:45.50
Okay, let's kick
on this side now.
00:24:45.51\00:24:47.18
Kick, kick.
00:24:47.19\00:24:50.36
Good.
00:24:58.15\00:24:59.51
Okay, lets put it enough
for the time being. Okay.
00:25:05.18\00:25:09.14
Then we're gonna
practice some back kicks.
00:25:09.15\00:25:10.96
We'll try and
combine them all together.
00:25:10.97\00:25:12.90
That's we get more balance
without touching the ground.
00:25:12.91\00:25:15.51
Okay, so here we go.
We will start like this,
00:25:15.52\00:25:18.92
kick to the back, stabilize.
Kick to the back, good. Kick.
00:25:18.93\00:25:24.42
Lean forward, lean forward.
00:25:31.60\00:25:36.61
Look forward.
Lean, lean. Switch sides.
00:25:36.62\00:25:44.30
All right let's go right
away. Okay, so here we go.
00:25:44.31\00:25:47.80
Kick back, look forward.
Back, lean always when you kick.
00:25:47.81\00:25:52.15
Lean, when you kick. Good.
00:25:52.16\00:25:56.61
Excellent work, excellent work.
00:26:00.91\00:26:04.28
Now let's try that. Let's
see if we can do three kicks.
00:26:04.29\00:26:06.48
I don't care if I can or not.
00:26:06.49\00:26:08.02
But, you know, if
you miss some it's okay.
00:26:08.03\00:26:09.85
But look and try
and see if we can do
00:26:09.86\00:26:11.42
three directional kicks
without touching the ground.
00:26:11.43\00:26:13.85
All right. Okay, do your best.
00:26:13.86\00:26:15.38
All right here we go.
Kick, balance, kick, kick.
00:26:15.39\00:26:20.11
Did one, all
right. Kick, kick, kick.
00:26:20.12\00:26:23.78
Almost doing like that one?
00:26:23.79\00:26:24.88
All right kick,
balance, kick, kick good.
00:26:24.89\00:26:29.11
Kick, kick, kick all right.
00:26:29.12\00:26:34.15
Enough of that. Enough of that?
00:26:34.16\00:26:35.98
All right, so this is cool.
00:26:35.99\00:26:37.17
So actually practice.
00:26:37.18\00:26:38.28
This is to
demonstrate that after a while
00:26:38.29\00:26:41.25
as you practice your balance,
00:26:41.26\00:26:43.80
and I'm a big fan of balance,
00:26:43.81\00:26:45.89
as you practice your
balance, you'll be surprised
00:26:45.90\00:26:49.23
what you'll be able
to do after a while.
00:26:49.24\00:26:51.36
Initially you can't bend it over
00:26:51.37\00:26:52.71
or kick because
this leg so weak,
00:26:52.72\00:26:54.08
but pretty soon
you'll be going pretty good.
00:26:54.09\00:26:56.73
Okay. Also important
is that we cool down.
00:26:56.74\00:27:00.42
So we just kind
of free float here.
00:27:00.43\00:27:04.29
Do what you feel like
doing to, to cool down.
00:27:04.30\00:27:07.74
And as I mentioned, one
of the most difficult things
00:27:07.75\00:27:13.43
as we get older
is hip fractures.
00:27:13.44\00:27:15.64
The problem with hip fractures
00:27:15.65\00:27:16.66
is not just the fracture itself,
00:27:16.67\00:27:18.42
but what comes with it.
00:27:18.43\00:27:19.69
You become bed ridden.
00:27:19.70\00:27:21.20
You can get blood
clots in your lungs
00:27:21.21\00:27:22.59
and that could
cause your demise.
00:27:22.60\00:27:24.69
And so that's a
very, very difficult thing.
00:27:24.70\00:27:26.84
As a physician I
see this all the time.
00:27:26.85\00:27:29.79
And so we need to
really take care of our bodies,
00:27:29.80\00:27:31.39
take care of our balance.
00:27:31.40\00:27:32.73
These exercises today
were probably unusual.
00:27:32.74\00:27:35.53
But I think that they will
add strength to upper bodies,
00:27:35.54\00:27:38.58
strength and balance
to our lower extremities.
00:27:38.59\00:27:41.72
And I believe
that the Lord wants us
00:27:41.73\00:27:43.16
to really take of our health.
00:27:43.17\00:27:45.03
And so though they are unusual,
00:27:45.04\00:27:46.59
I just pray that
they will help you attain
00:27:46.60\00:27:49.28
greater physical
stamina, balance, strength,
00:27:49.29\00:27:53.41
and prevent you
from having the diseases
00:27:53.42\00:27:56.16
that afflict others.
00:27:56.17\00:27:57.83
May God, bless you.
Thank you for joining us.
00:27:57.84\00:28:00.11
We appreciate you spending
this time with us. Bye, bye.
00:28:00.12\00:28:03.65