Action 4 Life

Pool Exercise

Three Angels Broadcasting Network

Program transcript

Participants: Casio Jones (Host), Frances Clark

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Series Code: AFL

Program Code: AFL000009


00:31 Hello, my name is Casio Jones.
00:32 You are watching Action 4 Life.
00:34 Today, on this program, we are going to cover bone
00:37 fitness, that's right.
00:38 It's going to be a workout for those a little older,
00:41 but are still young at heart.
00:43 But first I want you to check out this story we did
00:45 at a wonderful pool.
00:47 It's about aquatics, but as your checking it out,
00:49 this is a great time to do some nice warm-ups.
00:52 Get some blood flowing through your body so you can
00:54 check out this workout and do with us.
00:55 Check this out!
01:26 Doris, why aquatics, I mean what benefits do you think
01:30 people will get from aquatics.
01:31 I'm a retired nurse, I taught nursing for 26 years.
01:35 Any kind of exercise, especially in the pool,
01:38 in the water, reduces the strain on your joints.
01:41 When we do this class, we do 68 individual exercises.
01:46 68? It doesn't look like it but we do 68.
01:49 You do the head, neck, shoulders down all the way
01:54 down to your feet.
01:55 And your hands we exercise until every exercise we do,
02:01 like when we do the noodle across, you are using your
02:06 hands, your feet, your knees, your hips.
02:09 You are doing all the joints when you are doing that.
02:12 So people don't think they are doing exercise.
02:17 They are really doing them when they are in the water.
02:19 I have people in the water that come in on walker's,
02:23 wheelchairs, canes that come into this class.
02:27 I also have doctors in the area, orthopedic doctors,
02:31 and the local internists that send their patients
02:35 to me to do these exercises.
02:38 Can you remember all those five years a particular
02:42 story that you want to share with others.
02:44 A success story of someone.
02:46 I had a man that came, well we don't have a man now
02:49 in our class, but I had a man.
02:51 You have one today! Well you.
02:54 I had a man that came into my class who had foot drop
02:56 from hip surgery and the doctor sent him.
03:00 He wore a split on his leg.
03:02 He sent him to this class and he did the exercises for
03:06 about six months.
03:08 He was coming to class and his wife said, he was coming
03:10 to his class with his harem and because there was him
03:13 and all these other ladies.
03:15 At that time he was in a wheelchair, and with a cane,
03:22 now he is walking without any kind of equipment.
03:24 It's amazing how the body, how we are so created that
03:28 the body, as long as you are doing action,
03:32 taking action, and you are in a special environment,
03:34 the environment for your special condition,
03:38 find the right environment and start from there.
03:42 He was able to in the pool, to find an environment that
03:45 would enable him to move a little and he became stronger
03:49 and his muscles reprogrammed, and his ability came back.
03:52 Now is living a much better life
03:54 He can walk without a cane.
03:55 I have a lot of ladies who have real bad arthritis.
04:00 Who can't exercise on the land at all.
04:03 Now this class was sponsored by the Arthritis Foundation.
04:09 They took us through training, the Arthritis Foundation,
04:12 and so we basically follow all the Arthritis Foundation
04:16 exercises in the classes.
04:18 So this lady who had arthritis problem,
04:21 what were you saying about that?
04:22 Someone in the class, who fell and broke her hip, is now
04:27 walking with a cane and getting the pool.
04:29 She also Scoliosis, but in the pool in the water, you can
04:33 move so much better and when you get under the water and
04:37 move, and even you do the hand exercises, we do them
04:40 under the water so you have warm water.
04:43 We try to keep the water warm enough for these people.
04:46 So warm water really helps.
04:48 That is awesome.
04:50 Well thank you so much for your time.
04:51 Well you are welcome.
04:53 I'm glad that you are being an ambassador.
04:54 I'm glad you're taking this time encouraging people
04:58 to be active because it is so important.
05:00 You are doing a wonderful job.
05:01 Well thank you!
05:02 Well thank you so much. Your welcome!
05:05 She'll be coming around the mountain when she comes.
05:08 She'll become an around the mountain,
05:10 she'll become an around the mountain,
05:13 she'll be become an around the mountain when she comes.
05:18 Now that was a lot of fun.
05:19 To be honest with you aquatics is one of my
05:21 favorite styles of exercises.
05:23 Now you have to remember this.
05:25 It doesn't matter what
05:26 condition you are in there
05:27 is always something you can do.
05:28 In today's segment we are going to talk
05:30 about bone fitness.
05:31 It is a special type of ball called the Osseo ball
05:34 that was designed to use isometric contractions
05:37 to help with osteoporosis.
05:38 What that is, it is weakening of the bones.
05:40 Now what happens is when you apply some type of
05:43 resistance against your muscles.
05:47 It actually pulls against the bone and makes a very
05:50 minute bone fractures into your bone that causes your
05:53 bone to heal back up and gets it stronger.
05:55 It is strange how things work, but what happens
05:58 is your bones get stronger.
05:59 So I have with me today a special guest and her name
06:04 is Francis, how are you doing Francis?
06:05 I'm doing fine?
06:07 I'm so glad you're here with us today.
06:08 Are you ready to have a good workout today?
06:10 Sure! Alright!
06:12 In case you don't know, Francis is a very familiar face
06:14 around here around 3ABN.
06:16 So if you get a chance to see her, and watch the program,
06:19 and you see that face, you will say, I know that girl.
06:22 That's Francis. Ha! Ha! Ha!
06:24 Okay Francis I'm going to get a chair for you.
06:31 Go ahead and have a seat.
06:32 Go ahead and sit down.
06:36 Like I was saying the OsteoBall is a very unique device.
06:40 It is semi-inflated and a device that you can use for
06:43 isometric contractions against.
06:45 So we are going to do a warm-up with this ball.
06:47 I want you to hold the ball right there Francis.
06:50 We are going to hold it here and push away from your
06:52 body, and bring it back in.
06:54 That's one, again, 2.
06:58 Come back in one more time, 3 and bring it back in.
07:01 Excellent! From there let's take it over your head.
07:03 Were going to go up 1, bring it down.
07:06 Up, 2 and bring it down.
07:10 One more time 3, and bring it down right here.
07:12 Let's put our arms straight out in front of us.
07:14 We are going to turn to our right like this.
07:17 That's 1, and bring it back to the center.
07:19 To the left, that's 1, back to the center again.
07:22 And we go 2, and back to center again.
07:26 And it's 2, and back towards the center.
07:30 Again to the right, 3, and over, 3.
07:35 Good job now we used that as a simple warm-up.
07:38 For those at home who didn't realize that you can
07:40 use this even for a warm-up device.
07:42 Are you ready to get started? Yeah!
07:44 You have been ready for a long time.
07:46 She said yeah, I want to go, she is so excited.
07:48 I want you to hold onto the handles.
07:50 The secret about this device and why it is so unique
07:53 is so cool is it only takes about 10 minutes.
07:56 It is a 10 minute workout and you can get in at least
07:59 twice a week and it shows that the muscle contraction you
08:03 apply, isometric contractions, actually changes and increases
08:06 your bone density.
08:07 It actually gives you strength so you can have more
08:09 strength to walk and maintain your balance,
08:12 which gives you prevention from falling.
08:15 You know what happens if you get falling and hurt
08:18 yourself, if you hurt your hip it's not a good thing.
08:20 A lot of studies have shown it's because a lot of
08:23 strength, so we are going to work on strength.
08:25 I want you to hold onto the handles.
08:27 Elbows to your side like you're doing here.
08:30 We are going to pull apart, push 1, push 2,
08:33 push 3, push 4, push 5.
08:36 Okay lets relax.
08:38 Once again we are going to do this with maintain
08:41 the contraction and hold it and not relax,
08:44 we need to maintain that pressure.
08:45 Let's try it again, are you ready?
08:47 Push 1, say it with me.
08:50 Push 2, push 3, push 4
08:53 push 5, good job and relax.
08:56 1001, 1002, 1003, 1004, and 1005.
09:02 We are going to repeat it one more time, are you ready?
09:04 Push again, push 1, push 2,
09:08 push 3, push 4, push 5
09:12 Good relax again.
09:14 1001, 1002, 1003, 1004, and 1005.
09:21 Now what happens when she was doing the pushing,
09:24 and she was saying push she was actually breathing
09:26 and releasing the pressure so she is not putting
09:29 a lot of strain on her internal organs
09:30 and feel your body straining.
09:32 She was breathing, allowing herself to breathe.
09:34 But what she felt was, this exercise worked on her
09:37 shoulders and outer arm muscles.
09:39 Did you feel it on your arm muscles? Um Hum!
09:40 Now we are going to work on an excise that will work
09:43 on her neck, let me borrow your glasses.
09:46 I don't want you to mess your glasses up
09:48 on this exercise.
09:49 There you go, thank you.
09:51 Now once again we are going to do on this one,
09:53 I'm going to demonstrate first.
09:56 Then I want you to do it.
09:57 We are going to hold the ball right on our forehead.
10:00 We are going to have our head in a neutral position.
10:03 We are not slouching forward, a very neutral position,
10:06 where our ears will line up with our shoulders.
10:08 There is another exercise that we do for proper posture,
10:11 it is called a pelvic tilt.
10:13 How we do a pelvic tilt is actually by squeezing
10:15 your glutes and actually shift your hips
10:18 into a proper alignment.
10:19 So once again I want you to get your neck in proper
10:21 alignment, right there.
10:22 Go ahead and squeeze your glutes and we are going to
10:24 take the ball and put it on our forehead and
10:27 we are going to hold it.
10:28 Push 1, push 2, and continue on like we do.
10:32 Do you want to try that?
10:33 Let's hold it up, bring it up right here, right on
10:37 your forehead and put your arms in front of the ball.
10:40 Open your hands Francis.
10:43 We're going to hug the ball with our hands.
10:44 There you go, here we go.
10:48 Push 1, push 2, push 3,
10:52 push 4, push 5, and relax.
10:55 1001, 1002, 1003, 1004, and 1005.
11:02 Let's do it one more time.
11:03 Let's put it back on your forehead and keep your head
11:06 in a neutral position.
11:08 Push 1, push 2, push 3,
11:12 push 4, push 5, and relax.
11:14 Now where did you feel that?
11:16 Right in your neck, yes. See it worked!
11:22 You did a great job.
11:24 Now we are going to move on and go to the back of our
11:27 neck and work our upper back and the back of the neck.
11:31 A lot of people you see they have a hump.
11:35 They have a name for that hump and I apologize for not
11:39 remembering that name.
11:40 I will have to look it up and post it
11:42 for you guys to see it.
11:43 Well what as you see you find this hump that comes in
11:46 back here, these muscles are weak and your posture is
11:49 leaning forward and you get over development of
11:51 muscles right there.
11:53 So what's a strong upper back you are able to correct
11:55 and have proper posture.
11:56 So this is a posture exercise.
11:58 So we are going to hold behind our head and push our
12:02 head back into it.
12:06 Let's put it in position, bring and your hands up and
12:07 hold onto the straps.
12:08 We are going to go ahead and push.
12:12 Push 1, push 2, push 3
12:16 push 4, and push 5, and relax.
12:22 1001, 1002, 1003, 1004, and 1005.
12:27 Go ahead and push again, push 1, push 2,
12:30 push 3, push 4, and push 5, go ahead and relax.
12:35 1001, 1002, 1003, 1004, and 1005.
12:41 Good job, excellent!
12:44 So Neto did you get that shot?
12:49 I want you to do another exercise.
12:51 Hey Neto come back in on this one.
12:53 We are going to do an abdominal.
12:55 Now this when you are going to have the ball on top of
12:58 your legs and you're going to crush arms like this.
13:04 We are going to crunch in, push down.
13:08 You sure upper body and push down.
13:09 Push 1, push 2, push 3
13:16 push 4, and push 5, and relax.
13:21 1001, 1002, 1003, 1004, and 1005.
13:25 Go ahead and push down again, push 1
13:29 push 2, push 3, push 4, and push 5.
13:34 Go ahead and relax,
13:35 1001, 1002, 1003, 1004, and 1005.
13:40 Now if you look at this exercise, this exercise is
13:43 working her abdominal muscles.
13:44 Also the top of her quadriceps and even her shoulders.
13:47 Did you feel it there? Yep!
13:49 See, she said yeah it works.
13:52 Now we are going to move on and we are going to work
13:54 on our inner thigh muscles.
13:56 These are muscles that involves moving your legs in
13:59 and out, but it is so vital and important for our
14:03 stabilization of our lower body and helps to build the
14:05 ability for our natural walking, climbing upstairs.
14:07 It is so important to have them strong.
14:09 So I want you to do, may I have my glasses there?
14:12 Oh my goodness, your glasses, you poor thing.
14:15 I'm such a bad trainer, there you are Francis.
14:22 For this what I want you to slide forward in your chair
14:26 little bit, scoot yourself down in the chair little bit.
14:30 Towards me, towards me, no forward, a little bit more.
14:37 What we are going to do on this one, open your legs and
14:40 we are going to put the ball in between and we're going
14:43 to squeeze our knees together.
14:46 Let's do our neutral position, and squeeze our glutes.
14:49 Let's push 1, push 2, push 3
14:54 push 4, and push 5, good relax!
14:59 To see how she relaxed and the tension came off the ball?
15:03 Now we are going to push again, are you ready?
15:05 Push, squeeze 1, she is making an isometric contraction,
15:08 push 3, push 4, and push 5, and relax.
15:14 You are doing a great job, you are doing a great job.
15:19 Now we've worked on her inner thighs, we did her neck,
15:23 we did her back, and now we also did her abdominals,
15:27 and we did her inner thighs.
15:28 Now we are going to work on the back of her legs.
15:30 Which is the ham curls.
15:33 I want you to grab the ball, and I'm going to put the
15:36 ball right here and I want you to hold onto the handle.
15:41 We are going to bring this heel into the ball.
15:44 Pull it into the ball, now squeeze, push 1, push 2
15:52 push 3, push 4, and push 5, and relax.
15:58 1001, 1002, 1003, 1004, and 1005.
16:04 Go ahead and squeeze again, push 1, push 2
16:08 push 3, push 4, push 5, and we count again.
16:13 1001, 1002, 1003, 1004, and 1005.
16:19 Now you're probably wondering why are we counting 1000
16:22 for, what we're doing is allowing rest take place
16:24 before we fire the muscles again
16:26 We let your body and your hands
16:27 to relax before you move
16:29 on to another exercise.
16:31 Now we are going to do the other leg because we
16:33 don't want you walking funny, do we?
16:34 No because I walk funny enough. Ha! Ha! Ha!
16:40 Okay lets put this right here in position and we are
16:42 going to put her right here and squeeze back.
16:45 Are you ready to do this again?
16:46 Hold on to the handle and I want you to squeeze.
16:49 Squeeze that leg, push 1, push 2 pull that heel into,
16:53 push 3, push 4, and push 5, excellent relax!
16:59 Now what you really can't see at home, if you cannot see it,
17:02 she is doing a leg curl.
17:03 She is curling her leg into the ball,
17:05 she is curling it in.
17:07 Let's do one more time, push 1, push 2
17:13 push 3, push 4, and push 5, good job, relax.
17:19 Did you feel that in the back of your legs? Yeah!
17:21 Ah, do you see it is working, your having a workout right
17:24 now, how do you feel? I'm feeling okay.
17:29 Well you look just great, I'm almost tempted to let
17:33 everyone at home know how old you are,
17:35 but I'm not going to give away your secret.
17:37 Oh I don't care.
17:40 Well you go ahead and tell them, coming from you
17:41 it is okay, if I say it I get in trouble.
17:43 So how old are you Francis? I'm 88!
17:48 88 years old and you are an active individual aren't you?
17:51 Well yeah pretty much.
17:55 It is important to be active, it doesn't matter how old
17:57 you are you can still be a vital tool for the Lord.
18:00 Do you agree with that? Oh yes!
18:02 Okay, we're going to move on to our next exercise.
18:05 We are going to work on our
18:07 quadriceps, we did our hamstrings.
18:09 Let me show you what we are going to do with this one.
18:14 Normally this exercise can be done with a wall,
18:17 you can push up against the wall, but I am going to be
18:20 the wall for Francis.
18:22 Hold onto the ball and we will position the ball on the
18:26 bottom of your foot, so if the wall is right here,
18:29 I'm the wall.
18:30 She is going to sit up against the wall,
18:32 but I'm going to be the wall today.
18:33 What you are actually going to do is lift your foot off
18:36 the ground and push, lift your toes up.
18:38 Your toes off the ground Francis, right there and push.
18:41 And your heel, and push, push 1, push 2
18:47 push 3, push 4, push 5.
18:51 Now you should have felt that right here on the top.
18:53 That is where I felt it.
18:54 That is where we wanted to feel it.
18:56 Excellent, let's do it again one more time.
18:58 Ready? Push 1, push 2, push 3,
19:03 push 4, push 5, that's excellent!
19:07 Nice one, good job now let's do the other leg.
19:10 Now once again, I was her wall.
19:12 You can use this against the wall,
19:14 but I'm going to be her wall today.
19:16 Let's do it again, ready?
19:20 Push 1, push 2, push 3,
19:23 push 4, push 5 and
19:27 1001, 1002, 1003, 1004, and 1005.
19:31 Okay this is the last one, let's go!
19:36 Push 1, push 2, push 3,
19:43 push 4, push 5 and
19:47 1001, 1002, 1003, 1004, and 1005.
19:54 That is awesome.
19:57 You see it doesn't matter what you're doing,
19:59 it is all about having fun people.
20:01 We have to find ways to make being physically active fun.
20:05 Incorporate it into your life, right Francis?
20:08 Yep! You see I like that.
20:10 We are going to move on to another exercise.
20:12 The next exercise we're going to do is going to focus
20:15 on working our outer thigh muscles.
20:17 Once again I am going to be the wall for Francis.
20:20 Francis, I'm the wall right here and what Francis is going
20:25 to do is push that leg into the wall.
20:27 Just like that, are you ready to get going? Okay!
20:31 Let's push 1, push 2, push 3
20:36 push 4, push 5 and relax.
20:41 1001, 1002, 1003, 1004, and 1005.
20:48 Okay lets push again.
20:49 Push 1, keep your body straight, push 2,
20:52 push 3, push 4, push 5 and
20:57 1001, 1002, 1003, 1004, and 1005.
21:04 Good, I'm coming around the other side.
21:05 And we are going to do it on this side again.
21:08 You can hang onto the handle, there we go.
21:10 Push 1, push 2, push 3,
21:16 push 4, push 5 and
21:19 1001, 1002, 1003, 1004, and 1005.
21:26 This is the last time, less go to work.
21:28 Push 1, push 2, push 3,
21:33 push 4, push 5, good job relax!
21:38 1001, 1002, 1003, 1004, and 1005.
21:44 You've done a great job, let me get you some water.
21:46 Even though you see Francis not really bouncing around,
21:48 or moving around, she is working.
21:50 She want to open that up and get yourself some water?
21:53 Thank you! There you go. You're welcome!
21:56 Once again hydration is so important for your body.
21:59 So take an opportunity and get yourself a bottle.
22:02 If you think you can figure out enough time or
22:05 I always forget to drink my water, get yourself a bottle
22:08 and put it on your desk so that is right in your face.
22:11 If it's in your face, you can remember it all time.
22:13 Let me get that for you, thank you.
22:17 We have one more exercise to do.
22:18 We are going to work our lower leg, our ankles
22:22 and our calves.
22:23 Remember Francis we did this one before.
22:25 We put our foot underneath and your other leg on
22:28 top of the ball.
22:30 Right there, and what she is going to do is she is going
22:34 to push down with her toes on this leg and is going to
22:39 lift her toes up on the other one.
22:41 Are you ready? Let's push down.
22:42 Push 1, push 2, push 3,
22:46 push 4, push 5 and
22:49 1001, 1002, 1003, 1004, and 1005.
22:53 Once again, I'm the wall for her.
22:57 Okay push down again.
22:59 Push 1, push 2, push 3,
23:02 push 4, push 5 and
23:06 1001, 1002, 1003, 1004, and 1005.
23:10 Go ahead and we will switch legs.
23:14 Put that leg down and put that leg under,
23:16 and we will put this leg on top.
23:18 Your left leg you are going to actually lift your toes
23:23 up and you're right foot you are going
23:25 to push your toes down.
23:26 Are you ready? Let's go!
23:28 Push 1, push 2, push 3,
23:30 push 4, push 5 and
23:34 1001, 1002, 1003, 1004, and 1005.
23:41 Here we go last one.
23:43 Push 1, push 2, push 3,
23:46 push 4, push 5 and
23:49 1001, 1002, 1003, 1004, and 1005.
23:56 Okay, we had a great workout and I hope you enjoyed it.
24:00 Come check out this wellness tip.
24:06 Many psychological changes that occur as we grow older
24:09 maybe linked more to a sedentary lifestyle then to aging.
24:18 Improve balance, mobility, strength flexibility, and sleep.
24:26 That's right! It doesn't matter how old or how young you
24:29 are being active is important.
24:31 You can prevent a lot of
24:32 different conditions and
24:33 a lot of diseases.
24:34 It's time right now to do our cool down.
24:36 Francis, there's one exercise I have to show you guys.
24:41 It's one Francis and I were doing earlier.
24:42 We were doing our abdominal exercise, you remember?
24:45 We're going to use OsteoBall this one.
24:47 This is a free exercise.
24:49 This is one of those exercises God has given you and
24:51 we should do much more of it.
24:52 Are you ready? Put your hands on your stomach.
24:55 Are you ready to laugh? It's LAUGHING!
24:59 That's right here we go.
25:00 Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha! Ha!
25:03 Ha Ha Ha Ha Ha Ha Ha Ha Ha Ha
25:06 Ha, Ha, Ha, Ha, Ha, Ha, Ha, Ha, Ha, Ha.
25:10 aHa Ha aHa Ha! aHa Ha aHa Ha! aHa Ha!
25:13 aaHa Ha! aaHa Ha! aaHa Ha! aaHa Ha! aaHa Ha!
25:16 Haa! Haa! Haa! Haa! Haa! Haa! Haa! Haa! Haa! Haa!
25:19 Okay what is happening, your saying what's happening to
25:21 these people they are crazy, but what is happening and
25:23 really taking place is when you laugh, and you should do
25:25 a lot, it makes you feel real good.
25:27 You are actually contracting your abdominal muscles and
25:29 getting a workout.
25:30 Isn't that great?
25:31 Isn't that wonderful how God designed us?
25:32 Things we should be doing have double benefits for us.
25:36 We're going to do our cool down and do a little stretch.
25:39 Are you ready to do some stretching?. Yeah!
25:43 I'm going to do it with you and we are going to do it
25:45 right here, I want you to take your arms straight
25:47 across to the side, good.
25:54 Now the other side, I want you to grab your other arm
25:58 on the side, there you go.
26:00 No about like this. Ha! Ha! Ha! Ha!
26:04 That's okay lets try this one instead.
26:08 Let's do this one, let's give ourself a hug.
26:12 Let stretch our back, there you go.
26:14 Okay put your arms out to the side and bend our hands
26:18 straight back, there you go and lift your chest up.
26:22 Keep your head in a neutral position.
26:23 Now I want you to take your head to the side.
26:30 Excellent, now to the other side.
26:35 Now on your chest forward, then all the way to the back.
26:42 Well Francis I had a good time working out with you.
26:45 Did you enjoy yourself? Oh yes, sure!
26:50 I hope you will be able to come back again because I
26:52 have some new exercises that you can do.
26:54 Okay I'm going to close out.
26:56 To eliminate a messy environment we clean
27:00 our homes of dirt buildup.
27:02 Well your body creates waste daily.
27:04 It effectively removes the basic trash but residual buildup
27:10 over time slows your system.
27:12 Drink water, eat God made foods and get into motion
27:16 to help your body cleaning process.
27:19 This is Casio reminding you that action is the key for life.
27:22 It is my prayer that the Lord gives you strength and
27:25 encouragement to take action every day.
27:27 God bless and I'll see you next time, Bye! Bye!


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Revised 2014-12-17