Participants: Dick Nunez, Chirsty Sodering, Brittany Nunez
Series Code: BAS
Program Code: BAS000078
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Over half of all American women 00:17 will eventually have to worry about 00:18 decalcification of their bone matrix known as osteoporosis. 00:22 Stay tune next to find out 00:23 how you can avoid it on Body & Spirit. 00:55 Hello, I am Dick Nunez, exercise physiologist 00:58 and principal of Miracle Meadows 00:59 and Mount State Leader Ship Academy in West Virginia. 01:01 Welcome to Body and Spirit. 01:03 Today, we're gonna be talking about osteoporosis. 01:05 Its the disease that virtually 01:07 every woman does not want to have, 01:09 because they picture themselves as being all stooped over, 01:12 large hump on their back 01:13 and not be able to do the things they once want to do, 01:16 they have to worry about taking step 01:18 and breaking a hip. 01:19 And the reality is unfortunately 01:21 it's going to happen to over half of the American women. 01:23 What can we do to prevent it? 01:25 Obviously what we eat has a lot to do with it. 01:27 Research has shown time and time 01:29 again that a high protein diet 01:30 will definitely lead to the problems like osteoporosis, 01:34 and the amount of pop 01:36 and diet pop is constant being consumed 01:38 specially by our young girls, it's so high in phosphoric acid. 01:42 Phosphoric acid is similar in chemical structure 01:44 to phosphorus which that and calcium plays 01:46 see-saw battle, 01:48 and it draws calcium from the bone matrix. 01:50 And we also look at the amount of alcohol and caffeine 01:53 that people take in. 01:55 And the diuretic affect that it has causing 01:57 once again leaching of calcium from the bones. 02:00 And finally one of the biggest causes is lack of exercise 02:05 especially weight bearing exercise, 02:07 and that's one of the things 02:08 we can really focus in on to help prevent this condition 02:10 known as osteoporosis. 02:12 I think we're about ready to start. 02:14 Helping me out today will be 02:15 my daughter Brittany and Christy. 02:18 Brittany is a student at Mount State Elementary school, 02:22 and Christy at Miracle Meadows. 02:25 So I think we're ready to go and get started. 02:29 And we're gonna start by just bringing out arms up. 02:31 We're gonna squeeze together, and we're gonna come back. 02:34 We're gonna squeeze and go back. 02:37 We're gonna squeeze and back and squeeze, 02:41 again squeeze in and squeeze. 02:48 I'm talking about squeezing, 02:49 I'm referring to squeezing the muscles, 02:51 flexing the muscle as we do this. 02:53 Well, I can be flexing aggressive right now, 02:56 but we want to keep it going. 02:59 Whenever we deal with something like osteoporosis, 03:02 obviously people are going to be at various levels of it. 03:05 The best time to stop... 03:07 to start preventing osteoporosis 03:09 is when you are the in the age of the girls 03:11 that are at my sides here. 03:13 Getting a good regular exercise program 03:16 and changing your lifestyle habits to being 03:18 very healthy will help these girls. 03:20 Never have to worry about being part of that 50 percent. 03:26 Okay, and relax. 03:27 Obviously, genetics do play some role in it, 03:30 but you also find that if you take certain cultures 03:33 and you find that there is no osteoporosis in that culture, 03:35 and you put them into a culture that does have it, 03:38 it definitely crosses over and you see 03:39 that it start to happen. 03:41 Conversely, you find that if somebody 03:43 who is in a high prevalent osteoporosis culture 03:46 and they go to one that does not have it. 03:48 They too will then lower the risk factors of doing it. 03:51 So genetics will play some part, 03:54 but lifestyle is very, very key. 03:56 In fact they find that osteoporosis 03:58 is really not a disease of vegetarian females. 04:01 It's a disease of those 04:02 who have very high protein intake. 04:04 Okay, we're gonna do some chest exercises, 04:06 and we have to be somewhat careful. 04:08 Some will have to do a modification 04:10 of what we are doing. 04:11 I like you to push your hands together. 04:13 For those at home, 04:15 or may have problems with that, 04:16 you may have to go like that. 04:19 If you can, we will go ahead, and go here. 04:21 We're gonna press up and bring it back down. 04:24 We're gonna be focusing on the chest as we do this. 04:27 Pressing up, bringing it down, pressing it up, 04:31 bringing it down, push hard, 04:34 bring it down to the middle and press and press. 04:41 When we work, the muscles, the bones also take tension. 04:45 And by doing that the bones 04:48 want to take in any nutrient 04:50 they can to help them to be able 04:53 to with stand the stresses 04:54 that we are now placing upon the body. 04:57 In this case, we'll be looking to pick up more calcium, 05:00 so that it can remain strong and healthy. 05:03 The reason why men do not have osteoporosis 05:06 as frequently as women is because by enlarge men 05:09 are larger in the first place. 05:10 Their skeletons are larger and they intended to do 05:12 more physical activity. 05:14 The hormones obviously do play a factor 05:17 especially in women but both males and females 05:20 produce both hormones; testosterone and estrogen. 05:23 So even males although they have no still produce 05:26 some estrogen and females obviously 05:29 produce some testosterone. 05:31 Okay, push out, draw in, push out, 05:34 draw in, keep going. 05:41 Keep the tension on the hands as we do this. 05:44 Press out draw in, press out draw in, 05:48 press and in, and press and in. 05:53 And ten more. 05:54 There is one, and two, three, 06:00 four, five, six, and seven 06:08 and eight, nine, last one, ten, good. 06:14 Let's stretch out. Let's lay back. 06:19 Just like you are taking a nice big good morning yawn. 06:21 Don't yawn, don't yawn, don't yawn. 06:24 Okay, over and across. 06:27 Pull the shoulder blades out. 06:32 Okay and again, reach back, feel the chest stretch. 06:37 Its just too tempting, isn't it, Christy? 06:39 You just want to bring that big yawn into it. 06:41 Yeah. And across. 06:48 Okay, we will get back to upper body 06:49 again in a moment, 06:50 but we need to do some leg work. 06:51 So let just loosen legs up by stepping. 06:57 Just add rhythmic, 06:59 bouncing and moving around will help that. 07:02 They find even when astronauts go up in outer space. 07:05 They start to get 07:07 a decalcification of bone matrix, 07:08 because they no longer have gravity 07:10 and they no longer going through any resistance. 07:12 And when they come back down to good old earth, 07:15 start moving round again, their bones start to recalcify. 07:21 So the age old question is? 07:24 Can a woman who is lost calcium out 07:26 of her bones bring it back? 07:28 Much research has shown that, yes, they can. 07:31 However, if somebody is all stooped over already, 07:35 they're not gonna automatically 07:37 stands themselves back up again, 07:39 because the damage is permanent. 07:40 But much evidence does show 07:42 that the bones will recalcify. 07:44 Okay. Let's pick it up just little bit for a moment. 07:52 Again the bouncing and bounding, 07:54 it's very helpful. 07:56 They actually causes the bones to bend a little bit 08:00 and release charges that will want to draw in. 08:04 And they like once again we're drawing in the calcium. 08:09 Okay, good. 08:11 All right, we're gonna do some easy squats. 08:15 Let's cross your arms, 08:16 squat down just a little ways, and up. 08:20 We can go deep on the squats, but often times for those 08:25 who would have osteoporosis, 08:27 they need to be careful about how deep they go. 08:29 If you don't have any problems with that, 08:32 then you go ahead and squat deeply. 08:35 Remember the body does not respond to overdoing 08:39 something just because we might think 08:40 that calcium is necessary for the bones. 08:43 We take mega doses of calcium. 08:45 And the body does not respond that way. 08:47 The body bases upon need. 08:49 It's just like if somebody wants to build a lot of muscles, 08:52 they take a lot of protein in, 08:54 but they are not exercising. 08:56 The body is not going to be interested 08:57 in taking all of that protein which is not necessary. 09:00 Same thing with calcium, 09:01 if we are not creating a need in the body 09:03 just 'cause we are taking lot of calcium 09:05 isn't going to help us out that much. 09:08 They have found if you are on a typical American diet, 09:10 you are better off to take large quantities of calcium. 09:13 But research has shown, if you are on a low calcium diet 09:17 and low protein diet, you're just fine. 09:21 Okay, keep going. 09:26 We're gonna do a lot of reps. 09:27 We're not going very deep. 09:28 So we should be able to do little more, right? 09:32 Okay, good. While you agree, 09:33 you don't have any choice anyway. 09:37 We're gonna do 20 more. 09:40 It's one, and two, and three, 09:45 and four, five, 09:49 six, seven, eight, nine. 09:57 Ten more, one, two, 10:03 three, four, five, 10:09 six, seven, eight, nine, 10:16 and ten, good. 10:18 All right, we want to stretch out the quadriceps now. 10:23 Best thing to do would be to use a wall, 10:25 since you don't have one, you can use me. 10:26 I'm the next best thing to being there. 10:28 So put your hand on my shoulder, grab a hold of an ankle. 10:36 We want to maintain our flexibility. 10:38 After doing those squats, 10:41 we want to stretch out the quadriceps. 10:44 Ten more seconds. 10:45 One, two, three, four, 10:49 five, six, seven, eight, 10:53 nine, and ten. Switch. 11:00 Okay, both our young ladies 11:02 are showing how balance they are. 11:04 They are doing that without support, good. 11:11 Okay, good. All right. 11:13 What I like you to do now is back up. 11:16 Have your toes on the edge of the platform. 11:21 Put your hand on me again. 11:23 Here I want you do some calf raises. 11:25 Push way up high on the toes and back down, 11:28 and way up high and down, up high and down, 11:33 up high down, up high down, good. 11:39 Go high as you can. 11:40 And stretch down, way up high and down, and down. 11:46 Okay, way up and hold it, now back down, 11:50 way up high and hold it, 11:52 and down, up high, hold, down, 11:56 ten more times, up and hold, 12:00 up and hold, there is two. 12:02 Down, up, and hold, there is three. 12:06 Down, up and hold there is four. 12:10 Down, up, hold, down, up, 12:16 and hold, there is six. 12:17 Down, up, and hold, there is seven. 12:20 Down, up and hold, eight. 12:24 Two more, up and hold, nine. 12:27 Last one. Up and hold it, 12:30 hold it, hold it. Ten more seconds. 12:33 One, two, three, 12:36 four, five, six, seven, 12:40 eight, nine, and ten, good. 12:44 All right, we want to stretch the calf. 12:46 Step back, press the heel to the ground. 12:52 Hold that for ten more. 12:54 One, two, three, four, 12:58 five, six, seven, 13:01 eight, nine, and ten. 13:03 Let's switch it around. 13:07 Press the foot down or you could be 13:09 pushing against the building again or the wall. 13:12 Ten more seconds. One, two, three, four, 13:17 five, six, seven, 13:20 eight, nine, and ten. 13:23 Put one leg out up on the heel, lean forward into it. 13:27 If you want to, you can grab your ankle 13:29 and pull your head down more towards your leg. 13:30 I'm not going to do that, my arms are too short. 13:35 Okay, ten more seconds. 13:37 One, two, three, four, 13:41 five, six, seven, 13:44 eight, nine, ten. 13:47 Switch over and hold that. 13:54 Ten more seconds. 13:56 One, two, three, 13:59 four, five, six, 14:01 seven, eight, nine, ten. 14:06 Okay, what I like you ladies to do now 14:08 as I want you to do the side lunge exercise, 14:12 where you go from side to side except 14:14 don't go real deep because the ladies at home 14:16 apparently won't be able to do that, okay. 14:18 So hands on the hips. 14:19 Let's just go from side to side, good. 14:24 This is gonna be working the adductor muscles 14:27 on the inside of the legs as well as bringing 14:30 some stimulus on to the thighs again. 14:33 They can go much deeper. 14:36 I want you girls go and do a few deeper 14:37 ones just like I can see it. 14:46 Okay, you can work towards that, 14:49 or you can just stay up higher. 14:50 Okay, that's good to stay up higher now. 14:55 Okay, let's go ten more each way. 14:58 There's one, and two, 15:02 three, four, five, 15:07 six, seven, eight, 15:14 nine, and ten. 15:16 Lay down your side for a moment. 15:20 Okay. I want you to raise the leg up 15:23 and down, up, down, good. 15:27 Up, down. This is working the abductors, 15:30 the opposite muscles on we just worked. 15:33 Good, keep going. 15:36 We're gonna do 20 of them. 15:40 Eight, nine, ten. 15:43 Ten more. 15:45 One, two, three, 15:50 four, five, six, seven, 15:55 eight, nine, and ten. 15:59 Switch over. Okay, 20 of them. 16:04 We can also do this from a standing position 16:06 if you want to brace it up on the wall, 16:08 then you can just raise your leg out to the side. 16:11 You get more resistance doing it this way 16:13 because gravity will effect it more. 16:15 Also you can put some ankle weights on your ankles 16:18 if it's too easy, Christy, 16:19 then you can make even harder still. 16:21 No, it's not too easy, okay. How many we're on? 16:25 Okay, twelve, thirteen, fourteen, fifteen. 16:31 Five more. And one, two, 16:35 three, four, and five. 16:39 Good. Brittany, we need the towels. 16:46 Okay, we just do our lower body work, 16:49 but we never want to deemphasize 16:51 the importance of upper body work 16:53 when it comes to osteoporosis, 16:54 because the spinal column needs to be stimulated in that, 16:58 again will cause a systemic affect throughout the body, 17:01 making the whole body want to take in that calcium 17:05 into the bone matrix, just stay strong. 17:07 So we're gonna try and work some muscles 17:09 now around that spinal column. 17:10 We're gonna come up, and we're gonna go down. 17:14 We're gonna come up, and down, 17:17 and up and down. 17:20 Try and pull your scapula out as you do this. 17:29 And we're gonna do 20 more. 17:33 There is two, and three, 17:38 four, five, and six. 17:44 Keep the tension on the towel. 17:45 Seven, eight, nine, ten. 17:52 Ten more. One and two and three, 18:00 four, five, six, 18:06 seven and eight, 18:10 nine, last one, ten. 18:12 Hold it up. 18:14 Over to the side, over, and over. 18:19 Good. Pull and pull, 18:24 pull, pull. Keep it going. 18:33 Let's go ten more each way. 18:36 There's one, and two, 18:41 and three, four, five, 18:48 six, seven and eight. 18:54 Two more, nine and ten, good. 19:00 All right. Let me hold 19:01 your towel for a moment. 19:03 Reach up, grab, hold of your elbow, 19:05 stretch your upper back area. Ten more seconds. 19:12 One, two, three, 19:15 four, five, six, seven, 19:19 eight, nine and switch. 19:25 Steady pull, hold it. 19:28 Ten more seconds. 19:29 One, two, three, 19:32 four, five, six, seven, 19:36 eight, nine, and ten. 19:38 Here is your towel back. 19:40 Okay. I want you to bend over 19:43 just a little bit at waist. 19:45 I want you to grab the end of your towel, 19:47 so your hand is in. 19:49 Get hold of it fairly close to your hand, 19:51 gonna raise up and pull down, up and pull down. 19:56 You want to have your hand staying like this. 19:58 See how my hand is. 20:00 Okay, which side you're doing? 20:01 You are doing your left side. 20:02 Okay, turn it just a little bit there. 20:06 Okay, now grab it. There you go. 20:08 So one you'll have the hand like that the whole time. 20:14 Okay, keep the arm little straighter, Brittany. 20:21 And give yourself some resistance there. 20:24 Which side you are doing? The left side. 20:27 Okay, then you want to... 20:28 you want to be coming up like this. 20:30 Come up there. There you go. 20:34 That's why we're looking little bit backwards there. 20:39 And we're gonna 20 on each side. 20:42 Focus on your shoulders as you do this. 20:44 We want to be bent over just a little bit. 20:50 Now we'll give just a little bit of different 20:52 emphasis on the shoulders as we do the exercise. 20:55 Do 20? Okay. Okay, switch over. 21:01 Okay, up. Okay, count them. 21:05 I want you to get 20. 21:06 You're doing your right side now. 21:07 Yes. Okay. 21:10 There you go. That's better. 21:13 Good. Give yourselves some resistant, 21:17 don't just swing it. If we really work it hard, 21:22 we will be like that. 21:24 So we don't need to go quite that hard, 21:26 but let's get at least some semblance of the tension aspect. 21:31 As we can make this exercise real difficult 21:33 if you want it, okay. 21:38 And it's important for those at home to see, 21:41 in actual exercise not just swinging the towel. 21:48 Okay, you're done. 21:49 Okay, good. All right. 21:50 Let me hold the towels. 21:52 Let's roll the shoulders. Up and round. 21:59 Gives much movement as you can. 22:07 And let's go five more. 22:14 Now let's go the other way. 22:20 And ten more times. 22:22 One, two, three, 22:26 four, five, six, seven, 22:32 eight, nine, and ten. 22:35 Shoulders straight up, back down, 22:38 up and down, up and down, up down, 22:43 up down, up down, up down, 22:49 up down, up down. 22:53 Ten more. One, and two, 22:58 and three, four, 23:01 five, six, seven, eight, 23:08 nine, and ten. 23:10 Let's work the neck. 23:11 Look down, look up, look down, look up. 23:16 Keep it going. We gonna do 15 of these. 23:20 And neck area is also 23:21 very important area to keep strong. 23:23 When dealing with osteoporosis 23:25 that's cervical region needs to be stimulated. 23:31 There is eight, nine, 23:35 ten, eleven, twelve, 23:40 thirteen, fourteen, fifteen. 23:45 Let's go ear to ear. Over and over. 23:51 Fifteen each way. 23:53 It's three, and four, and five, 23:59 six and seven 24:03 and eight, nine, ten. 24:09 Keep it going eleven, 24:11 twelve, thirteen, fourteen, 24:16 and fifteen, good. 24:18 Okay, let's just turn the head to the side, 24:21 and turn, and turn, 24:25 and turn, turn, turn. 24:31 Keep going. Upper more and last one. 24:37 Good, great. 24:40 Let's put the hands behind the back. 24:43 We want to contract the abdomen, 24:44 bend over, up, lay back, contract, 24:50 over, up and back, contract, 24:54 over, up and back, contract, over, up, and back. 25:01 When you do this, we want to make sure 25:03 you crunch the abdomen, bend over, 25:05 keep it crunched and then lay back, 25:07 crunch, over, keep it crunched and back, 25:11 crunch, over, up, and back, crunch, 25:17 over, up, and back, again, over, up, 25:22 back, crunch, over, up, and back. 25:27 Keep it going. 25:29 Up and back, crunch, over, up, and back, 25:36 over, up, back. Ten more. 25:40 Here is one, contract, over, up. 25:44 There is two, and three, 25:51 and four, five, 25:57 six, seven, eight. 26:03 Two more. Nine, last one. 26:08 And ten, good. 26:10 All right, let's finish up with some trunk rotation. 26:14 Just make it slow and easy. 26:17 Okay, and turn, and turn, and turn, 26:24 turn, turn, turn. 26:29 Ten more each way. 26:32 There is one, and two, 26:39 three, four, five. 26:45 Almost done, six, 26:49 seven, eight, 26:54 nine, ten. Good. 26:58 Thank you, ladies. Well done. 27:03 God did not make a mistake 27:04 when He created women to allow them 27:06 to become brittle bag of bones when they get older. 27:08 It's not by His original design. 27:10 If we follow His natural remedies, 27:12 we get out there and get lots of exercise, 27:15 we get plenty of water, lots of rest, air, 27:19 have a good nutritional diet. 27:21 We don't have to worry about conditions like osteoporosis. 27:23 It doesn't have to be a terror for a woman. 27:26 Now if you are slighter build 27:29 and you don't have big bones in the first place, 27:31 please be aware that you need to get 27:33 on a good regular exercise program. 27:35 Don't delay, get on today. 27:37 Even if you feel like you have osteoporosis already, 27:39 get on an exercise program. 27:41 Stop it where it's at. Get yourself stronger 27:43 and you will improve. 27:45 And also claim the promises of God. 27:47 Philippians 4:13 says, "I can do all things 27:50 through Christ who strengthens me." Claim that. 27:52 God bless you. We will see you next time. |
Revised 2014-12-17