Body and Spirit

Hypertension

Three Angels Broadcasting Network

Program transcript

Participants: Mike Wilson, Dick Nunez

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Series Code: BAS

Program Code: BAS000053


00:02 The follow program is designed to demonstrate simple workouts
00:05 that you can use to improve your health.
00:09 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Stay tuned for Body and Spirit.
00:17 Well, today we gonna talk about
00:18 the silent killer, hypertension.
00:49 Hello, I'm Dick Nunez, Wellness Director
00:51 of the Black Hill's Health & Education Center.
00:53 Welcome to Body and Spirit.
00:55 Today we're gonna be talking about
00:56 the silent killer, hypertension.
00:59 When we look at hypertension people don't realize
01:01 they have it, but yet there are great risk factors
01:03 involved with those who do.
01:05 Fortunately, there is a lot we can do about it.
01:07 If people go on a regular exercise program
01:10 and make some practical modifications of their diet,
01:13 just by doing those things alone many people have become
01:16 medication free and now have normal blood pressures.
01:19 The Bible tells in Psalms 103:3, that God is anxious
01:23 to forgive our iniquities and to heal all our diseases.
01:26 So if we claim those promises and step forward
01:29 into an exercise program, we can expect great things.
01:32 So let's get started. Today helping me out will be Mike.
01:45 Mike and I are somewhat in the same age bracket,
01:48 so and we're in that baby boomer generation
01:50 and, and in our age group people tend to get hypertension a lot.
01:54 So both of us feel it's good that we do regular exercise
01:58 and also will help others as well.
02:00 So we're gonna start Mike by just warming up little bit.
02:02 We're just gonna make some arm circles here.
02:05 We gonna loosen the body up.
02:08 Whenever we deal with hypertension,
02:11 we find it very helpful to keep regular movement
02:17 going without a lot of exertion.
02:20 We'll explain more as we go here but let's reverse this now
02:24 because if you exert a lot you're going to have
02:27 a potential for raising your blood pressure.
02:29 In fact, anytime we do exercise the upper aspect
02:33 of the blood pressure which is the systolic pressure
02:36 actually will rise temporarily as we go through it
02:40 with the dilation of the veins and arteries
02:42 as we go through exercise we can lower the pressure.
02:45 Okay. We gonna relax now.
02:47 Now what we gonna do is we gonna do some exercises
02:49 that are going to work on the all the muscles
02:52 but yet we're not gonna be doing a lot of straining
02:55 which is something you won't wish doing it anyway
02:57 so we should be just fine.
03:00 We gonna start up by just having the arms up here
03:02 like this and then we gonna crunch it down and squeeze
03:05 together here in the middle and reach back up and squeeze down.
03:10 And hopefully you should feel that in your chest
03:12 as you come down, good.
03:15 It is kind of like an old bodybuilder pose
03:17 where we come and squeeze in the middle of here.
03:20 Just need oil on our bodies and we'll look great, right.
03:24 And a sun tan. Good.
03:31 Squeeze down. And squeeze, good, can be 10 more.
03:38 There's one, and two, and three,
03:44 while we do the exercise we want to make sure
03:46 we breathe properly in through the nose out through the mouth.
03:50 By no means when somebody's hypertensive,
03:53 we want to do the Valsalva effect
03:55 which is where you bow down and cut off the air.
03:59 It increases the intracranial and intrathoracic pressure
04:02 and could be very dangerous to anybody who is hypertensive.
04:06 Two more and last one.
04:11 Squeeze, now just hold that there, hold that squeeze.
04:14 Want to hold that for a ten second count.
04:17 One, two, three, four, keep breathing,
04:20 five, six, seven, eight, nine, ten. Good.
04:27 So we do those exercises if we don't have hypertension
04:30 then we can really bow down and squeeze high.
04:32 And for those who are hypertensive
04:34 we simply want you to go through the range of motion
04:36 get a little bit of squeeze, feel the muscles contract.
04:38 The bow means make sure you're breathing stays real regular
04:42 and you don't feel any pressure happening in your head.
04:44 We don't want to cause any risk factors at all.
04:47 Now Mike, whenever we work on exercise
04:48 we like to stretch the body probably we just work.
04:51 So in this case we just did our chest so we gonna just
04:53 reach back like we're taking nice good morning yarn.
04:57 But don't start yarning now.
04:59 Okay, bring it across, okay, and we're gonna feel
05:04 stretching the upper back as we do this one.
05:07 I'm gonna reach back again, feel it stretch
05:13 and then we're gonna bring it across.
05:18 We're gonna hold each stretch for about 10 to 15 seconds.
05:23 So let's hold it for five more seconds.
05:25 Four, three, two, one, okay good.
05:29 Mike there's a couple of towels over there on the treadmill
05:31 if you can get those for us.
05:33 Those are gonna become our exercise equipment for the day.
05:37 Thank you. What we gonna do is
05:40 we gonna put nice steady tension on the towel
05:43 as if we want to tear it apart.
05:45 But once you're not gonna bow down too much.
05:47 And this can make a real handy exercise to do
05:49 and bringing up over the head now we're gonna just dip down
05:52 to the side and back over to the other side, good.
06:03 We want to focus on the muscles right into here as we do this.
06:08 Okay not bad, just keep going. Good.
06:14 As we keep the muscles tense and take them
06:17 to a range of motion you get the benefit of the stimulation
06:23 without risking elevation of blood pressure.
06:27 And although the systolic pressure would,
06:30 most likely go up during a severe exercise session,
06:33 the diastolic arterial number
06:35 should not elevate during that time.
06:40 Okay, keep going and let's do five more each way.
06:47 It's one, good, two,
06:55 and three, two more times.
06:58 Keep going on the towel, four, and five, good.
07:05 Now with the same position up far we gonna pull over
07:08 to the front and then back up again.
07:13 And pullover, want to give a lot focus
07:19 on pulling towel apart and then pushing the scapula out
07:26 as we come down to the bottom.
07:29 This is a stimulation of a pullover exercise,
07:32 it can be done on exercise equipment such as Nautilus
07:36 or some other the famous brands of today.
07:43 Good, just keep it going.
07:52 And we gonna do five more.
07:56 It's one, and two, and three,
08:03 two more times, four, and five, good.
08:10 Okay, now we gonna do is we gonna take our hand,
08:12 we gonna grab the end of the towel.
08:14 We use our other hand, so just you've to just grab
08:18 the end of it there, we use the other hand
08:20 pretty close to it so I can use it as a resistance.
08:23 We gonna raise up and pull down.
08:30 We want to work it both up and down.
08:34 You wanna go where you're comfortable.
08:37 You want to accessibly strain and for those at home
08:41 who are just wanting to get their regular exercise in
08:44 then you can go as hard as you want.
08:50 Amazing thing they found about blood pressure Mike,
08:52 as a research so that they can get
08:54 people in various test groups, they can get them
08:58 to the medications that are popular today
09:01 the diuretics or the beta-blocker which sores
09:03 the heart down, and they can game like
09:05 seagull and then have an exercise.
09:08 You want to check the group out they find that
09:10 all three groups had similar drops in blood pressure.
09:13 So what's that showing us here the placebo
09:15 a very effective blood pressure medication
09:17 or the fact that all the groups were exercising
09:20 shows that the exercise is really the key component
09:22 for helping bring that blood pressure down.
09:26 Okay, let's do two more.
09:28 Trying to feel that shorter a little bit, yeah.
09:31 Not too bad though.
09:33 Can switch over the other side, okay.
09:38 Also we find by the type of body acids people take in,
09:42 they can affect themselves.
09:44 Now people take in hydrogenated fats.
09:47 They get the wrong type of fatty acids,
09:50 the wrong type of chemicals are being produced
09:52 out of the cells and it will affect things like
09:54 the elasticity of the artery lining.
09:57 So when somebody is on lots of harmful fats
10:01 like mandarins and other hydrogenated fats,
10:04 which are like, the mandarins
10:06 are actually kind like a plastic to the body
10:08 and the body is what do am I supposed to do with this.
10:10 You know, plug it in with the cells I don't think so.
10:13 So what happens then as the blood pressure elevates
10:16 and then when we go off the Trans fats we find that
10:18 the blood pressure will come down very nicely
10:20 and three to four or may be five days.
10:23 Seen tremendous drops in blood pressure
10:25 people have come in with blood pressures of
10:27 220 over a 140 just extremely high.
10:31 And within a three week time period
10:32 bring it down to a normal range.
10:34 Because always a worry to cooperate
10:35 and do what's necessary of good eating habits,
10:38 drink lots of water, getting the essential rest,
10:41 and of course exercise.
10:47 And the sad thing is we got four more here I'm counting.
10:51 The sad thing is here if people do not keep up
10:56 with their exercise their blood pressure is going to start
10:58 going back up again and you would wonder why
11:00 when somebody gets to a point where they don't have
11:02 those problems anymore why would they wanna
11:04 just not do anything and they go up.
11:07 They don't understand but so that it is.
11:10 Okay, we're gonna do some curls now.
11:12 What we gonna do with this drape it like this,
11:15 so goes outside and you can grab here.
11:19 Okay, we gonna just curl it up pull back out.
11:23 Again we're dictating how hard we gonna work.
11:27 So for those at home go after and you feel really,
11:30 or feeling good and healthy.
11:31 You can push yourself but for those who are hypertensive
11:34 who're interested in the program that they can give
11:37 just take this to a range of motion
11:39 and get yourself to some nap resistance
11:41 can give yourself some work which you wanna to do.
11:50 And the beauty of this is you gonna find it after a while,
11:54 no longer have to worry so much about the hypertension
11:57 because it will be a thing of the past.
12:01 Five more.
12:09 Pretty fancy exercise equipment we've here, isn't that.
12:13 Okay, good. Let's switch to other side
12:15 but also you can see it can still be very effective
12:17 when you do a good workout there.
12:19 Again we're gonna drape to outside
12:21 and curl up and pull down.
12:34 We want to focus on the muscle we're working,
12:36 in this case it's bicep.
12:40 Each time you pull up you're arm should shorten,
12:43 muscle should shorten and then you extend it out
12:47 so you get a good full contraction.
12:58 Also I need to mention it you don't have to eat
13:00 a lot of meat and so forth in order to become muscular.
13:03 I used to eat three pounds of meat a day,
13:05 gallon of milk, half dozen eggs.
13:07 I used to have high blood pressure
13:08 when I was 17 years old.
13:11 One more time, okay relax.
13:14 And then I went to become a total vegetarian 20 years ago
13:17 and now blood pressure is like 110 over 60.
13:20 So I was much worse when I was 17 than I'm now in my mid 40's.
13:25 So we can really turn it around even though we--
13:28 the years click along.
13:29 Okay, now we're going to do some tricep exercise.
13:32 What we're do is we gonna bend over little bit at the waist,
13:35 you gonna start with it in here.
13:37 We gonna kick it back and pull back through.
13:40 Okay, you wanna keep your elbow in one spot.
13:43 Oh, I'll help you out and bend over just a little bit.
13:46 Take your elbow up, okay, push it out, all the way out.
13:50 Okay, you wanna give yourself enough, here you go.
13:53 Okay, fore through, back out, excellent.
13:58 You wanna feel contracting right here.
14:00 Feel that one? Okay, go on.
14:04 Way out, just way out, good, good.
14:10 Good, keep going. Let's do ten more.
14:14 The elbow up, way out, good.
14:21 And five more.
14:31 Okay, let's go the other way now.
14:35 Here you go, bend over little bit and push it out.
14:39 Okay, good. The elbow up.
14:43 Working your entire body for hypertension is very beneficial.
14:48 We're trying to open up the pathways all through the body.
14:53 Wanting for good circulation as we do that we'll find that
14:58 the blood pressure will go down nicely.
15:03 Also we find by doing good regular exercise we start
15:06 going triglyceride levels and start helping up
15:09 by producing more HDL cholesterol which helps
15:12 stake fats--fat part out of the arteries
15:16 and just that process alone opening things up
15:18 will help blood pressure come down.
15:21 Okay, let's do five more, two more.
15:31 Okay, next. All right let's get rid of the towels here.
15:36 Now we gonna do a little upper body stretching.
15:38 We're gonna put the arm up over the head
15:40 and gonna pull it over, like this.
15:46 Here we go, reach back and come up here.
15:48 Reach elbow and grab it, okay.
15:54 Come on top here, good.
15:58 Okay, you just want to hold down stretch.
16:07 Okay let's switch to over the other side now.
16:12 Keeping up flexibility is very important.
16:17 Just the case muscles get enlarged doesn't mean
16:19 people have to lose their flexibility.
16:22 Flexibility lost when people don't stretch or don't exercise.
16:29 Okay, and relax. Okay, now we're gonna do the shoulder.
16:32 Way we gonna do that is bring your arm across,
16:35 grab behind the elbow and pull it across.
16:41 Stretching is something it will be very beneficial
16:43 for brain that is hypertensive.
16:44 Because stretching tends to relax the body
16:47 and when you relax that helps blood pressure.
16:50 I think we all realize that stress can be a big factor.
16:55 One of our health cares one time who was having some problems
16:58 with blood pressure we got the blood pressure normalized
17:01 and we started talking about a stressful situation.
17:04 I told a nurse to take blood pressure again real quick.
17:07 And just in those 15 seconds we were talking
17:09 her blood pressure jumped 20 points
17:11 because we were talking about stressful factors.
17:13 She goes, wow, didn't know how much
17:15 it could really be effective that way.
17:16 Okay, just roll the shoulders.
17:23 Because you've no stress in life, right.
17:27 I mean I work where you work.
17:33 Okay, reverse it now.
17:39 Now try and lift those shoulders up close as you can to ears.
17:48 Okay, and relax.
17:50 All right, now we want to work the lower body
17:53 because as we--is we get blood circulating well.
17:56 We can do a lot of good things for that.
17:58 So what we gonna do is we gonna cross arms across the chest.
18:00 We're gonna do some squats.
18:01 We're not gonna go very deep because that once again
18:04 will tend to make people want to bow down too much.
18:08 So we're just gonna do a nice partial squad
18:10 and we're gonna have our feet little wide
18:12 and shoulder width turned out slightly.
18:14 Now we're gonna sit back into our squat push our hips back,
18:18 okay, and back up again.
18:20 Okay, we're not gonna strain,
18:21 we're just gonna do some reputations here.
18:23 Now for those who want to work harder than feel free
18:26 to go deeper as we do these squats.
18:28 So you can do them very slowly,
18:30 if you been regular watchers of the program you know
18:32 that there are various ways we can do squats.
18:35 We can do them super slow, we can do them real deep,
18:38 how we want to do them.
18:41 For today we're focusing on people with hypertensive,
18:43 we want to fall along with the program that'll help them
18:46 to overcome their problem.
18:48 So that's what will be our focus today.
18:51 We're not going to do the deep ones.
18:57 We gonna put some reputations in there. Okay.
19:05 Push the hips back a little more,
19:06 try to avoid shooting your knees over your feet. That's better.
19:14 Look like Michael Jackson out there.
19:18 Okay. Just keep it going.
19:31 Once people start becoming hypertensive
19:33 another problem start to develop the one we worry about most
19:37 would be the stroke and the heart diseases.
19:40 It just you have rotation in that artery lining.
19:43 Starts encouraging the over growth of
19:45 smooth muscle cell which forms that crack swelling.
19:51 Okay, let's do ten more.
19:57 The non-saturated fats, high cholesterol
20:01 all that encourages hypertension.
20:10 And two more. Good.
20:14 Okay, now we're gonna do is we step out to the side
20:19 and we can feel the leg work that way.
20:22 Okay, now shift the other way and back over.
20:27 And shift, good. Keep going.
20:36 This gives us a little more thigh work.
20:39 Pressing helps stretch inside the thigh.
20:48 Okay, we're in the five more each side.
20:51 Here is one, and two,
20:58 and three, and four,
21:03 last one, five, good.
21:07 Now we're gonna put one foot back
21:09 and press the heel therefore.
21:11 We gonna push up on the toe and back down.
21:20 You can squeeze off some repetitions like that.
21:22 I'm trying to 20 of them.
21:24 It's five, six, seven, eight,
21:32 lower body muscles work to help
21:34 the veins blood flow return for the heart.
21:37 So by doing whole body exercise we also accentuate
21:42 the body's ability to circulate blood.
21:46 Okay, six more, one, two, three,
21:54 four, five, and six, good.
21:59 And switch. And press up.
22:11 You've to focus on the muscle you're working.
22:14 Should press it way up.
22:17 You can take the heel down flat to the floor.
22:23 More range of motion we get the better off we are.
22:26 Let's keep the flexibility we need.
22:33 Five more.
22:42 Good job. All right, I'm gonna work the abdominal area.
22:46 We've dealt with that yet,
22:49 and we're gonna do this from standing position.
22:51 When people have hypertension if we get him lying down
22:56 sometimes we can elevate it a little bit so we wanna--
22:59 we just stay standing up and work from that position.
23:03 And what we're gonna do is we just kind of crunch
23:04 our abdomen like this and we push our lower back out
23:08 and just shorten the abdominal wall.
23:11 And then what we do from there is
23:13 we're going to crunch over,
23:16 then we're gonna stand back up.
23:18 Keep abdominal in that crunch position and then lay back.
23:21 Crunch over, lean over, up and then lean it back.
23:28 Okay, crunch over, up and back.
23:34 Good, let's just keep it going.
23:38 Now it's important that we shorten those muscles there.
23:41 Try and guard in, blow out.
23:46 That will help us to do it, and back.
23:50 Blow out, crunch over, again let's keep it going.
24:01 If you concentrate on this one
24:03 you can really get a good feel on it.
24:05 it's a simple exercise to do and along with that
24:08 we get a stretch on lower back because
24:11 we lean back we get a contraction on it.
24:14 It's a very non-intrusive way of doing it.
24:26 Well, I'm trying to do seven more.
24:35 And five more. Sure keep breathing properly.
24:40 Out to the nose, okay.
24:45 Then to the nose out through the mouth.
24:47 I get it right. Keep above.
24:53 Okay, I think we got two more.
24:56 And last one, good.
25:00 Okay, whenever we deal with something like hypertension
25:02 or any exercise it's important we've a nice cool down as well.
25:06 So we're gonna do a couple of exercises now just to cool down.
25:09 First one you do is turn the head to a side
25:13 and turn the other way
25:16 and turn, and turn,
25:23 and turn, and turn,
25:27 one more time, turn, and turn, good.
25:33 Now we're gonna do trunk rotation.
25:34 Stand the elbows up and turn.
25:39 Good, it's nice and gentle.
25:53 Okay, we gonna do six more each way.
25:57 It's one, and two, and three,
26:09 four, two more, five,
26:13 last one, and six. Good.
26:18 Okay thanks a lot for all that.
26:25 Hypertension does not have to be scary to you.
26:28 There can be ways of correcting that.
26:30 If we simply look to get on a good lifestyle program
26:33 it can't be one that's confusing the body.
26:36 In other words why are we good today and tomorrow
26:38 I won't be so good, or I'll try and hit five,
26:41 out of sevens days you'll good and hopefully
26:43 that will be good enough.
26:45 Well, unfortunately the body doesn't always work that way.
26:47 If we get on a regular program and do it everyday
26:50 we might slip once a while but if we keep going forward
26:53 we'll find that we get better and better and better.
26:55 Medications always gonna have some type of side effects.
26:59 And all types of side effects can cause a lot of problems
27:02 in the life and people are so anxious
27:04 to get off the pills but unfortunately in our society
27:07 a lot are looking for that quick fix.
27:09 My blood pressure is up give me a pill.
27:11 Unfortunately that is not cure their blood pressure
27:14 it simply masking it so they think they're okay.
27:17 But the reality is by changing the lifestyle
27:20 and getting on a regular exercise program, good diet,
27:23 lot's of rest and having that a one real key component
27:27 and that's trust in God. We've that peace of spirit.
27:31 It really does a great things when found
27:33 where scientific evidence say you've a regular program.
27:36 You gonna have less stress and you gonna have better health.
27:39 Now if you always claim it calmness
27:40 remember Philippians 4:13. It says,
27:43 "I can do all things through Christ who strengthens me."
27:47 God bless and see you next time.


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Revised 2014-12-17