Participants: Elora Ford, Dick Nunez
Series Code: BAS
Program Code: BAS000033
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve you health. 00:09 Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 Osteoporosis is a very bad problem in our society today. 00:19 Learn more about what you can do about it, 00:20 next on Body and Spirit. 00:51 Hello, I am Dick Nunez, Wellness Director of the 00:53 Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit. Today we're going to be 00:58 talking about osteoporosis. A condition that affects 01:00 so many people today. In fact a typical women 01:02 has about a 40 percent chance of being osteoporotic 01:05 sometime in our life. Unfortunately the facts 01:08 aren't very well understood. In life today, we feel like, 01:11 we just take a pill, it will make everything better, 01:13 but if I had some pills or a made up a ground of 01:16 brain matter, you took them are you gonna get 01:18 smarter, no if you took pills that are made up of 01:21 ground up muscle tissue are you gonna get stronger, no. 01:24 But yet we take all these ground up bone matter or 01:27 calcium and we think that automatically, if you do 01:30 this we're gonna get stronger bones. 01:32 But we have to create a need, we have to exercise 01:34 our brain, we have to exercise our muscles and 01:37 we have to stimulate our bones in order to 01:39 bring calcium into them. In fact we find that, it 01:42 isn't vegetarians that have problems with osteoporosis, 01:45 it's those that eat a lot of animal products. 01:47 So, exercise also plays a big key in that because 01:50 when you put stress on the bones, it will help 01:52 draw more calcium in. And the Bible speaks 01:55 about that, in the proverbs it talks about that if fear 01:57 the Lord, we turn away from our iniquity, he will 02:00 add marrow to our bones or make our bones stronger. 02:03 Also we find out that we have a merry heart, it does 02:06 well for the body and it will strengthen the bones, 02:09 if we don't have that, it will dry up the bones and stress 02:12 definitely does do that. So, we're gonna be focusing 02:14 in on osteoporosis today. We're gonna show a program 02:17 that seniors can do and make good progress to avoid 02:21 ever having this condition. 02:22 So, I think we're ready, so let's get started. 02:24 Helping me out today will be mom Ford and we're gonna 02:27 come here, we're gonna have a seat in the chair. 02:31 Often times seniors can't do a lot of bouncing around, 02:34 so we're gonna try and accommodate that and 02:37 we're gonna do a little of shoulder 02:38 rehabilitation as well. Mom Ford has been finding 02:41 a little problem with that. So, we're gonna start by 02:43 just easily warming up and we're gonna just try 02:45 and make some little arm circles, as much as 02:49 possible and move that around. You're doing okay there? 02:52 Fine. Good, okay. 02:58 Go ahead and make them a little bigger if you can. 03:04 Okay, now let's go the other way, come up and around, 03:11 like when you go for a swim here. 03:16 Okay, now let's just swing our arms back and 03:19 forth this way, and cross over, one time have one 03:23 arm underneath then the other time bring over the top. 03:26 So, you're alternating at each time. 03:29 Okay, again we're just trying to get some motion here, 03:33 to get the body warmed up. 03:37 Now, we will see if we can stimulate the 03:38 muscles a little bit here. Okay, let's do ten more of 03:41 those, one, two, three, four, five, six, seven, 03:53 eight, nine, last one ten. Okay, go ahead and shake 03:58 your arms out there and just them relax a little bit. 04:00 Now, we're going to get in a prayerful position, 04:03 get your elbows up, okay and let's push, is that 04:07 okay on your shoulder there, okay good. 04:09 Often times, if we have pain just doing a static 04:12 move or an isometric contraction, we can start 04:15 stimulate those muscles without causing irritation, 04:18 then as we get stronger we can then 04:20 start adding movement. So, we're gonna put a 04:22 little movement to this, we're gonna rotate our hands, 04:25 gonna keep them pressed together and we're gonna 04:26 push out, keeping them tight the whole time. 04:30 Okay, well all the way out, we're still tight, 04:33 now bring it back in, keep squeezing and push out, 04:41 okay good, pull back and push out, and pull back, 04:50 good, you wanna be focusing on chest at all 04:53 times, as we're doing this. The body has, what's called 04:58 the systemic effect, which means as we stimulate the 05:01 body the whole body will be benefited from it, 05:04 just like when we do aerobic exercise, we 05:06 stimulate fat metabolism from throughout the body, 05:10 as we encourage the body stress on the bones. 05:13 The bones throughout the body will get the benefit of that. 05:17 Okay, good keep going. So, if we're stimulating 05:20 the legs, it will still be beneficial for upper body 05:23 as far as the bone matrix goes. 05:27 Okay, we're going to go five more, keep it tight, 05:31 there's one, two, and three, and four, 05:40 one more time five, good. Okay, now what we're 05:45 gonna do is we're gonna lean back in our chair, 05:47 nice and comfortable there, bring the arms up, 05:50 you just let them hang back, so you feel it stretching 05:53 through the chest area, okay, good and now we're gonna 05:59 reach across, give ourselves a little hug there. 06:06 Okay, now let's go up again, and back, feel that stretch, 06:15 okay and back forward again. 06:21 Hold it for about five more seconds four, three, 06:24 two, one, okay. Now, we're gonna lean 06:26 forward, we're gonna reach out like this, 06:30 and we're gonna pull back and try and squeeze our 06:32 shoulder blades together, as much as we can, then 06:35 we're gonna reach back out, pushing them back 06:37 out again, okay so we're squeezing the shoulders 06:40 blades together and we come forward, 06:43 we're reaching out and trying to push those 06:44 shoulders blades out, okay and back and push 06:48 them out and pull back and push out, pull back 06:56 and out, good, keep going, 07:05 pull, the muscles in the upper back are often 07:08 times ignored not intentionally but people 07:13 don't realize just how significant they are, 07:17 of keeping our poster good, especially in that upper 07:20 thorax area, you don't want that, pump back 07:24 there that dowager's hump, that wouldn't be much fun, 07:26 I don't know of any women who think, 07:28 I hope I get that some day. 07:34 Okay, let's do ten more, nor have I found very many 07:37 women that want to be osteoporotic right, 07:39 not really looking forward to that either. 07:43 All the times people think that God made a mistake 07:46 and that women were destined to be a brittle 07:48 bag of bones after menopause, we find that doesn't have 07:51 to be the case, five more, good, and one more time, 08:04 alright good, okay, relax, take a couple of good breaths 08:08 into through the nose then out through the mouth, 08:12 take a deep breath, one more time, into through the nose, 08:21 out through the mouth, good okay. 08:23 Now, we're gonna stretch those muscles, 08:25 we're gonna bring an arm up over the head try and 08:27 get a hold of it with the other elbow and we're 08:29 gonna see if we can stretch, I'm gonna stand 08:31 up here and see if I we can help you out just 08:33 a little bit, because I know you're working 08:34 on a little rehab here. Okay, ideally she wants 08:38 to get her, hold of her elbow here pull, and we're 08:41 starting to get to it now, good 08:47 and let's hold that for about five more 08:49 seconds four, three, two, one, good, switch, 08:55 while we're up here, we're gonna just switch over 08:57 and grab the other elbow, okay put your head 09:00 forward just little more, there you go and try and 09:03 feel it stretching through here, good. 09:09 Okay and five more seconds, four, three, two, one, good. 09:16 Okay, now what we're gonna do is we're gonna 09:19 work on the shoulder area. This is a very important area 09:22 because when we do exercise programming for 09:24 osteoporosis, we want to stimulate the muscles 09:27 around the vertebral column, as much as possible. 09:31 Those nerves go all throughout the body, 09:33 we stimulate the muscles around there of course as 09:35 we've mentioned many times on this program 09:38 around the scapular alone there are 16 different 09:40 muscles attached into the scapula on each side. 09:43 So, it's a very intricate network of muscles, 09:45 so we're gonna try and stimulates as many as 09:46 those as possible, we hear about the rotator 09:49 cuff muscles, which is made up of four major muscles there. 09:52 And, so we're gonna trying stimulate all those 09:54 during this little routine here. And, so we're gonna 09:56 move in several different directions and see what 09:59 we can do here, okay. Now, we're just trying 10:01 stay with us at their homes, so we're gonna 10:02 come out to the side, try not to hit each other here, 10:06 we're gonna get in a little fight, okay and back and 10:09 all the way to the front, now up and down, now up, 10:14 out to the side and down, good, up, front, up, 10:20 down, back way back, you're gonna stay with me, 10:26 okay and back to the front and up, and down, 10:30 up to the side, down, up, and up, and down, down 10:40 good, now let's go back, and front and back. 10:45 What we're doing is we're giving a little variety to 10:47 the muscles and keep them moving, you can do 10:49 this really any way you want to, we're just trying 10:51 to get some good movement here and back to the front, 10:54 let's go down and way up and down and way up and down, 11:02 and up and down, up, good, keep it going, 11:09 okay and go probably down, hold it there, 11:13 get back out to the side and down and up, 11:17 okay we're gonna get ready for our angel wings 11:18 here and start flying, up and down, you'll find that 11:24 the arms will be adequate amount of weight at first, 11:28 as you get stronger then you use some dumbbells 11:30 or some books or some cans of food. 11:34 Okay, let's comeback to the front, now up and down, 11:39 okay, starting to feel your shoulders yet. 11:45 Alright. Your doing alright. Yeah. 11:47 Well, I'm getting tired, well one of us is getting tired, 11:50 you're the one that's supposed to 11:52 get tired, not me. Alright. 11:54 Okay, part away down and way back and 11:59 forward and way back, good and we're go hitting 12:02 each other again, okay and back, good, let's do 12:08 ten more of those, there's one, and two, three, four, 12:17 five, six, seven, eight, nine, ten. Now, we're gonna 12:28 hold it out here like this for 30 seconds, 12:33 you heard about playing footsie, now we're 12:34 playing handsie. There is 10, going to make it alright. 12:42 Yes. Good, I wish I was that confident. 12:47 My arms are heavier than yours, that's 12:48 what the problem is. That's the problem. 12:49 20, 25, 26, 27, 28, 29, 30. Oh! Feel good when you 13:01 put them down though, okay. Now, what we're going 13:03 do is we're gonna spread our shoulders up and around, 13:05 up and around, good, up and around, wanna feel 13:12 those muscles around your neck working, 13:14 trapezius muscles, which go all the way from the 13:17 occipital region of your skull, which is the back 13:19 of the, back of the skull all the way down to the 13:22 12th thoracic vertebra, just above your lumbar. 13:26 Okay, and so we're gonna keep rolling it around, 13:29 nice steady motion there five more, there's one, 13:34 two, three, four, five and now 13:40 we're going to go the other way. 13:45 This will help to keep the range of motion up in the 13:48 neck and shoulder region, as well as stimulate the 13:52 trapezius muscles and also it's a good stress reliever, 13:55 you sit behind a computer or some other thing like a 13:58 camera all day long and this is a good one to help 14:01 relax the muscles as you're sitting there in a 14:03 position where you're constantly bend forward. 14:11 Okay, now just stop there, now we're just gonna shrug. 14:17 Okay, you're pretty good at that too, we men are 14:19 real good at the shrugging thing, my wife asks this 14:21 question and we just. But you're pretty good 14:26 at that too. Okay, good, keep going, 14:36 you feel alright. Yeah. Ten more, one, two, three, 14:42 four, five, six, seven, eight, nine, and ten good. 14:52 Now, what we're gonna do is we're gonna turn our 14:53 head to the side, and turn back the other way 15:02 and turn and turn, feel those muscles around 15:09 your neck when you do that? Okay, and turn and turn, good. 15:18 Now, we're gonna stretch the shoulders, and we're 15:20 just gonna take an arm and bring it across, there you go. 15:25 Pull on your elbow and try and bring it across more. 15:27 That's as far as you gonna, okay. 15:30 That's the way, you tell me where it, when it 15:33 starts to hurt and then we'll know and of course 15:35 as you get better, you'll be 15:36 able to pull back further. Yeah. 15:41 That's a point that you remember, you don't want 15:42 to take yourself into a pain range when you do this, 15:45 when people say no pain, no gain, well, 15:48 it different kind of pain. Okay, let's switch, use 15:53 your other arm. You bring this in, 15:56 there we go, now put this, there we go, team work, 16:03 okay and let's hold that for ten more seconds, 16:05 five, four, three, two, one, good. 16:14 Okay, now we're gonna do some arm work, 16:16 so we can make some nice strong arms, 16:19 so it's very helpful and the way we're gonna do that, 16:22 we're gonna have our hands at our side here, 16:23 we're gonna curl up like this. 16:26 Okay and then we're gonna turn our hands and 16:28 push down, way down, off to the side and you 16:31 wanna contract the triceps as much as possible and 16:34 then rotate the hands again and up and press 16:36 down and up, press down and up and press down, 16:45 try and contract the muscles as you do it, keep 16:47 the elbows in one spot. Okay, try and keep it 16:50 right at your side there. 16:59 Just bend at the elbows, keep the elbows in one 17:01 spot, curl up, push down, focus on flexing the muscle 17:05 each time, that will give you the most benefit, 17:09 if we just go through the range of motion, so that 17:11 can give us near the benefit of the word if we 17:14 concentrate on flexing the muscles, both in the 17:16 curling and then the pressing, contract the biceps, 17:20 now contract the triceps. Remember those muscles 17:23 work antagonistic to each other and if want good 17:26 strong elbows and arm movement, we want both 17:29 muscles groups to be work out very effectively, good. 17:40 When you see this type of exercise you think well 17:42 that doesn't look all that hard, but the reality is it's 17:44 a lot more than most people do, they usually 17:46 just don't do anything. But you can see, you can 17:48 do this very easily, in fact if you're sitting some 17:53 place, getting ready to go eat somewhere and have 17:56 you sitting off the side, you can start 17:58 doing your arms curls. People wonder what 17:59 were you doing. I'm getting a workout while 18:03 I'm waiting to go eat. Okay let's do ten more, 18:07 here is one, two, three, four, five, six, seven, 18:21 eight, two more, nine, ten, good. 18:26 Okay, let's go ahead and shake your arms out, 18:29 let them relax, okay. Let's get a few deep breaths 18:32 here in through the nose, out through the mouth, 18:35 again nice deep breaths roll out. 18:45 And one more time, nice deep breathe and out, 18:50 good, alright. Your wondering what's next, right? 18:54 Yes. Okay, good. I'm glad you're curious about that. 18:57 Because we're going to do a little bit squatting. 19:00 It's a very important exercise, we got these 19:02 chairs hear to protect us. But we're gonna have to 19:03 stand up now. Okay, have you ever notice a lot of 19:07 people, when they go to sit down they fall into the 19:09 chair instead of sit into the chair, because they no 19:11 longer have the ability just to lower themselves down. 19:13 'Cause they've lost the muscle ability. 19:15 So, if we have to fall into a chair and use 19:17 momentum to stand back up, that's not good 19:20 because when we feel weak like that, we feel very old, 19:22 and you don't want to not feel old do you, you want 19:23 to feel young and spry and bounce around. 19:25 Okay, so when we feel strong, we feel young. 19:27 So, that's what we're gonna do. 19:28 We're gonna put our feet apart and when we squat down, 19:33 we're gonna cross our arms and we're gonna 19:34 push our hips back towards the chair, 19:37 so bend the knees now. Start bending your knees, 19:39 okay stand back up, okay, squat down a little bit, 19:44 okay and up and squat down, good, try and keep 19:50 your chest up as you squat down, good and squat, 19:55 okay, try and keep your knees apart. 19:58 Lot of things to think about when you do this. 20:02 You don't realize how complicated squatting 20:04 down is and maybe somebody just tries to 20:07 make it complicated, I don't know. 20:09 Okay, keep going oh! We're doing better all the 20:13 time, now by having your chair back there, 20:15 if you do all of a sudden loose your balance or if 20:19 your legs just give out, you don't have too far to 20:22 go just to land on the chair, it will be a little more 20:25 devastating to go all the way down to the floor. 20:29 The people who are osteoporotic often times 20:32 they'll fracture a hip and then down they go, 20:35 working on this type of exercise will be very helpful 20:39 for that because this will strengthen the muscles in 20:44 the quadriceps, the hamstrings, the gluteus 20:47 and all of those deep lateral rotators of the hip, 20:50 help strengthen those up. Are you starting to get 20:53 tired yet, you're like a little robot here just up 20:55 and down, up and down, kind of forget about it. 20:58 And, okay let's do eight more. How about two? 21:01 Two more. You're fine, you're doing great, three, 21:07 four, five, six, two more, starting to breath a little 21:14 harder one more time, good, alright. 21:17 Have a seat back in the chair. That's the good part right. 21:23 Okay, now what we're gonna do is we're going to simply 21:25 pick a leg up and cross and we're going to put 21:28 down, now we're gonna across the other one 21:31 and down and up, good, 21:39 I'm good at this. I do this in church every week, 21:42 where I'm crossing my leg. 21:52 For some at home they may think, well that looks 21:54 simple, well, for some it is simple, but for some 21:58 it's not so simple, so it's become difficult. 22:01 Maybe I could do it while I work. Oh! 22:11 Okay, let's go ten more, there is one, 22:17 and two, and three, and four, and five, and six, 22:34 seven, and eight, nine, and ten, good. 22:45 Okay, let's put one leg out. Now, we're gonna turn it 22:49 back and forth like this, like it's a windshield wiper, 22:54 this will work some of those lateral rotators of 22:58 the hip, they are what called the six deep lateral 23:01 rotators, this will be helpful for that. 23:10 Okay, let's do eight more each way one, two, three, 23:15 four, five, six, seven, eight. Guess what we get to do now. 23:23 The other one. The other leg that's right. Okay, 23:31 you want to stayed balance, so gotta do both sides. 23:34 Do you move your knee? No, just my ankle. 23:42 Good, keep going. 23:49 Three more one, two, and three. 23:53 Okay, now we're gonna do some have one leg out, 23:56 put the heel on the ground, okay and put the pressure 23:59 on it, so you're trying to like, like your trying to 24:01 pull the carpet back, want to feel on the back of 24:03 your leg there, you're pulling hard. 24:05 Yes. Alright, now move it a little bit. 24:09 Okay and dig in there and pull hard. 24:12 Okay, let's just keep it dug in, so it's doesn't move 24:16 and just have a static contraction there. 24:18 Okay, now go back a little bit further, stop, 24:21 pull back hard. Okay, now let's put our foot 24:27 flight on the ground and pull back still feeling that 24:30 hamstring work. Feel that? Yeah. 24:34 Okay, good. Okay, let's do the other leg, pull, 24:40 nice steady contraction, now come back some, 24:43 dig in again, pull, little bit more, pull, 24:52 feels good doesn't it? Yeah. 24:55 One more time, dig in, pull. If you say so. 24:57 If I say so. Well, I like her. We need everybody to be 25:01 that cooperative. Okay, out, the first leg again, 25:05 good and just hold it tight there, okay and move it, 25:10 contract again and again, move it a little bit. 25:16 Contract again, last one, foot flat on the floor and 25:23 pull back, okay good, other leg, contract it hard 25:37 and move it, dig in, okay and move it again, good 25:46 flex the leg hard. One more time, dig in and 25:54 good flexion there, and doing these statically, 25:58 you know, we're not doing movement although 26:00 we're doing it in different spots to help give us 26:02 a range of motion with the hamstrings when we 26:04 do these type of asymmetrical movements, 26:06 okay, relax. Okay, now what we're going to do, 26:10 is we're gonna sit back on the chair, we're put our 26:12 hands on our abdomen and we're gonna blow out 26:16 and crunch forward and then we're gonna lean back, 26:21 deep breath, blow out and crunch forward and back, 26:27 blow out, crunch forward, and back, blow out, 26:33 crunch forward, good, keep going and back, 26:40 blow out, crunch, good. 26:48 Blow out, crunch, remember the abdominal 26:52 muscle has a 4 inch range of motion. 26:55 So, just by doing an exercise like this, you can 26:58 still get good abdominal action. 27:04 We'll, push in the low back into the chair as we 27:06 crunch forward and five more and three more, 27:29 good. Know what we get to do now? 27:31 I couldn't imagine. We're all done, 27:35 thanks a lot. Thank you. 27:39 Exercise can be a lot of fun, no matter what age 27:41 you are and just by getting the basics and you 27:44 can help prevent things like osteoporosis. 27:46 Remember you can do all of things through Christ 27:48 who strengthens you. Philippians 4:13. 27:50 God bless you and we'll see you next time. |
Revised 2014-12-17