Participants: Rick Nunez, Dick Nunez, William Brauer
Series Code: BAS
Program Code: BAS000087
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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 Stress is blamed by millions for causing 00:17 various problems in their life. 00:18 Let's explore stress next on Body and Spirit. 00:51 Hello, I'm Dick Nunez, exercise physiologist 00:53 and Principal of Miracle Meadows 00:54 and Mount State Leadership Academy in West Virginia. 00:56 Welcome to Body and Spirit. 00:58 Today we're gonna be talking about an age old problem 01:01 we hear about so often now. It's stress. 01:03 Actually stress can be a good thing 01:05 if it's put in proper perspective. 01:07 It keeps us alert, it keeps our body going. 01:09 And actually exercise is a stress, 01:11 but again it's a good stress. 01:12 It actually helps us to be able to handle 01:15 the stress-related hormones that come-- 01:16 when there really is a powerful stress coming our way. 01:19 Oh, sure, we know that if somebody's in constant stress, 01:22 it can cause problems with their immune system 01:24 and later on cause various diseases. 01:26 Also through laboratory studies using rats and so forth 01:29 they find if they really put him in a hopeless situation 01:33 and cause immense amount of stress, 01:35 then certainly their lifespan goes down. 01:38 The amount of illness they get goes up. 01:40 But we also find that by getting regular exercise 01:43 and certain little practices we can put in our life, 01:45 we can drastically reduce stress. 01:47 So we're gonna talk about that today 01:49 as we get into our program. 01:50 I think we're ready get started. 01:52 Helping me out today will be Rick, my son, and also Will. 01:55 They're students at the Mount State Leadership Academy. 01:59 The workout today will be designed to work with stress. 02:03 And so we're gonna start by just gradually loosening up 02:07 by just easily circling our arms around. 02:10 Hopefully as you go through this workout today you'll find 02:13 that you'll be much more relaxed 02:14 after it's all over with. 02:16 Exercise doesn't always have to be fun, 02:19 but it should make you feel good after it's over. 02:24 All right, let's go the other way. 02:29 There are many, many factors in stress. One thing is just 02:32 having a healthy adaptation to our environment. 02:36 Being able to handle situations properly. 02:38 Don't just ignore things that come in your way, 02:40 take care of them. 02:43 Let's do a few more. 02:48 Good, okay, let's squeeze the hands in the middle. 02:53 And we're gonna turn and we're gonna push out 02:56 and draw it back. 02:57 You control how hard you work, 02:59 the harder you push the more you'll get out of it. 03:03 Also we find that a healthy lifestyle, 03:06 by proper eating habits, getting a lot of exercise, 03:10 drinking a lot of water, getting the sunshine. 03:13 Being temperant, getting air, 03:15 rest and the course of vital part of trust in God 03:19 is also very important to eliminating stress. 03:25 Let's do about ten more. 03:31 We also find that if you have a goal in life 03:34 that is for the good of mankind, helping people out 03:38 drastically reduces our stress as we think about others 03:41 instead of always thinking about ourselves. 03:44 Okay, let's do about two more here. 03:48 Okay, now we're gonna turn our hands, 03:49 we gonna go side to side. 03:51 Keep your body square and just bring it across, 03:55 so you feel it in your chest. 04:02 Another thing we find that help reduce stress 04:04 is being organized. 04:06 Too often, people live their life in total chaos. 04:09 We find if we're organized and have a definite game plan 04:12 it helps immensely with our stress. 04:16 Keep going. 04:20 Let's go five more each way. 04:22 There's one, two 04:27 and three, four. 04:31 One more time. And five. 04:33 Okay, let's push up over head. 04:36 Bring it back down, now pressed all the way down. 04:41 Bring it back up, press over head. 04:43 Keep the tension on. Now all the way down. 04:47 Bring it up. Press up, bring it down. 04:52 Push down. Keep going. 04:58 We're gonna do three more. 05:01 There's one, and two, 05:07 last one and three, good. 05:14 All right, let's stretch back. 05:18 Stretch the chest. 05:22 All right, bring it across. 05:25 Pull your shoulder blades apart. 05:31 All right again back stretching your chest, 05:38 and bring it across. 05:45 All right, good. 05:47 Rick, can we get our towels please? 05:54 All right, what we're gonna do is take our towels. 05:57 We're gonna pull them apart and bring them up over head 06:01 and pull back down. 06:08 As you're doing this, we're focusing on the upper back area 06:12 around the shoulder blades and we're also focusing on 06:15 pulling the towel out as we do it. 06:18 Okay, keep going. 06:20 So we should feel it down on to this region 06:22 as we're pulling over. 06:24 Try and push, shoulder blades always look good. 06:30 Good, keep going. 06:32 And other thing we find to be very helpful in stress 06:34 is dwell upon good things. 06:37 Bible tells us to dwell upon whatever is good, 06:39 whatever is lovely, whatever is pure, 06:42 whatever is uplifting, those are the things 06:43 we should be dwelling upon. 06:45 As we dwell, so we become. 06:52 Good, keep going. 06:56 Keep it slow and controlled. 06:59 Focus on the muscles you're working. 07:01 Let's go 10 more. 07:06 Good, that's three, 07:10 and four, five, 07:16 six, seven, good. 07:20 Starting to get tired there, Will? 07:22 Eight, two more, nine. 07:26 Pull that up over your head. 07:27 Now tip from side to side. 07:29 Keep your arms straight and back. 07:32 Let's go with your arms. 07:34 Good, pull back and forth. There you go, that's good. 07:38 Good, keep your arms straight as possible. 07:43 And we're gonna do 10 more each way. 07:45 One, two, and three, good and four. 07:52 Keep your arms straight. 07:54 Five, six, 07:58 seven, eight, nine. 08:02 One more time, and 10. 08:05 Good, I'll take the towel. 08:07 Okay, let's stretch that area. Reach up over your head, 08:10 get a hold of your elbow and pull. 08:15 Hold that. 08:17 Each stretch we wanna hold between 08:19 10 seconds and about 20 seconds. 08:24 And 10 more seconds. 08:25 One, two, three, four, five, six, seven, eight, 08:33 nine and ten, switch. 08:37 Another thing in helping reducing stress 08:38 is not worrying about tomorrow. 08:40 You ever worry about tomorrow, Will? 08:42 -Yeah. -Do you? How about you, Rick? 08:44 -Kind of. -Kind of? Okay. 08:45 They're teenagers still. 08:46 If they're worrying about tomorrow that's not good. 08:49 All right, let's go for about 10 more seconds. 08:51 One, two, three, four, 08:56 five, six, seven, eight, 09:00 nine and ten, good. 09:02 Okay, let's take a deep breathe through the nose, 09:06 out through the mouth, and through the nose, 09:10 out through the mouth, one more time. 09:13 In and out. 09:17 Good, deep breathing is a very important aspect 09:19 of helping us relax. 09:21 Often times, we find if we're really stressed out, 09:23 and we just take a nice few deep breaths 09:26 that it'll help relax us. 09:28 Let's take our towels back again. 09:30 I want you to grab the end. 09:32 Like you're grabbin' a knob on a baseball bat. 09:35 Get your hands about 16 inches apart from it 09:38 and go up and down. 09:41 Let's do 20 and then switchover. 09:44 That's three, four, five, six, 09:53 seven, eight, 09:57 nine, good ten, ten more. 10:01 One, and two, 10:04 three, four, five. 10:09 Keep your arms straight. Six, seven, eight, nine. 10:16 One more time and 10 good. 10:19 All right, grab the knob from the other side. 10:23 Okay, and up, and up, and up. 10:28 As you're doing your exercises you wanna keep your chest up. 10:32 That should be important in all exercise. 10:35 There's little bony process called the xiphoid process 10:38 underneath the sternum you want to think about 10:40 having that up as you do your exercise. 10:43 If you keep your chest up, 10:45 you're always in a proper position. 10:49 Ten more. 10:50 And lot of people stress is caused by poor circulation, 10:55 poor posture. 10:57 So by getting stronger and keeping yourself upright 11:00 you certainly can help that. 11:01 Exercise produces endorphins. 11:04 And endorphins give us that euphoric feeling 11:06 that would be very expensive to get medically 11:09 and now we can get it naturally just by working out. 11:12 Okay, having so much fun. 11:15 Okay, all right, now we're gonna take our towel. 11:19 Take it like a knob again. Grab right underneath it. 11:22 We're gonna pull up and draw back down. 11:25 Pull up draw down. 11:28 Keep the elbow up. 11:29 Try and reach all the way down. 11:32 Okay, let's try 20 of those. 11:37 Good, focus on the trapezius area 11:40 in the back of the shoulder as you do this. 11:44 Reach all the way down. 11:48 Good, reach all the way down. 11:53 We're at 14, 15, 16, 17, 12:00 18, 19, one more time, and 20. 12:04 Good, switch to the other side. 12:08 That's right, 20 again. 12:10 Keep in control, not too fast. 12:12 Three, four, five, reach way down. 12:18 Six, seven, eight, nine, ten. 12:26 Good, 11, 12, 13, 12:32 14, 15, good. 12:36 16, 17, 18, two more, 19 and 20. 12:43 All right, let's take our towel like this. 12:47 Let's go and grip it that way. 12:49 And just pull apart steady. 12:51 Pull, pull, pull, keep pulling that, 12:55 keep the tension on there. 12:58 Pull, pull it, pull it. 13:01 Keep pulling. 13:05 Ten more seconds. 13:07 One, two, three, four, 13:11 five, six, seven, eight, nine and ten. 13:17 I'll hold your towel for a moment. 13:19 Stretch your shoulder, bring your arm across. 13:21 Grab behind the elbow and pull. 13:31 Let's hold that for 10 more seconds. 13:33 One, two, three, four, five, 13:38 six, seven, eight, nine, ten. 13:43 Good and cross. 13:46 Another very vital component 13:47 in reducing stress is a prayer life. 13:49 Medical science has shown that people have regular prayer life 13:53 will have much reduced stress and much better health. 13:56 And that goes far beyond meditation. 13:57 Meditation has not been found to be near 14:00 as beneficial as a natural prayer life. 14:03 Okay, keep going five more seconds. 14:06 Two, three, four, five. 14:09 Okay, here's your towel back. 14:12 Let's drape it over the thumb side. 14:15 Grab right underneath the hand 14:17 and we're gonna do some curls, up and down. 14:23 Again we're gonna focus on doing 20 of them. 14:29 I find that 20 repetitions, 14:32 especially doing it like this is a good number to shoot for, 14:35 we could do less, 14:37 we could do more, doesn't really matter. 14:39 Some people say you have to do only eight to 12 repetitions, 14:42 that's not necessarily true. 14:44 I've spent a lot of time in my career doing 20 repetitions 14:47 and I found it to be very beneficial. 14:51 We got three more. 14:56 Okay, switchover and curl. 15:04 Focus on your bicep as you do the exercise. 15:08 Wanna make sure the palm stays up. 15:14 Is that eight? 15:16 10? So that's 12, 13, 15:21 14, 15, 16, 17, 15:28 18, two more, 19 and 20, good. 15:33 All right, let's take it reverse grab 15:36 the end of your towel grab by above it. 15:38 We're gonna press down and then up, all the way down. 15:42 Again we're gonna do 20. Three, four, five, six. 15:49 Now we're thinking about the triceps. 15:51 Back of the arm when we do this exercise. 15:53 Nine, ten, ten more. 15:57 One, two, three, four, five. 16:04 Five more, six, seven, 16:08 eight, nine and ten. 16:13 Switch sides and go. 16:16 One, and two, three, four, 16:21 make sure your breathing steady while you do this. 16:24 Six, seven, eight, nine, ten, 16:32 11, 12, 13, 14, 15, 16:39 last five, one, two, three, 16:45 four, five, good. 16:47 Take the towels. Shake the arms out now. 16:52 Let's get a few of nice breaths into the nose 16:56 out through the mouth, 16:58 into the nose out through the mouth, 17:03 into the nose. 17:06 Out. One more time, in and out. 17:12 Lay down on your backs with your head up that way. 17:17 I want you to have your legs both straight out. 17:20 Okay, I want you to take your right leg 17:21 and I want you to raise it about one foot off the ground. 17:24 Straight, okay, and back down again. 17:27 Don't go the all the way down though. 17:29 Back up and down, do 20 of them. 17:34 This is a modified leg exercise. 17:37 Also again helps to relax you as you do this exercise. 17:42 At least I'll be relaxed while I watch. 17:46 12, 13, 14, 15, 17:51 16, 17, 18, 19, 20. 17:56 Bend in your legs slightly, just slightly. 17:59 Okay, raise but keep it the same bend the whole time. 18:02 So you want to keep the same bend. 18:06 There you go. 18:07 Keep the same bend the whole time, good. 18:10 You're doing 20 of those. 18:12 This is also a very good exercise 18:14 for those who are rehabbing a knee. 18:17 Good, it looks like a simple exercise. 18:22 Are you starting to feel it yet? 18:23 -Definitely. -Definitely? Okay. 18:32 Okay, I think that's about 20, bend it a little bit more. 18:36 Okay, and raise. 18:38 Keep it the same bend the whole time. 18:41 Okay, I think the bend's just a little too harsh there, 18:43 there we go, right about in there, good. 18:48 Not too fast. 18:49 I know it's starting to burn a little bit, 18:50 but we just want to bail out because of that. 18:53 Enjoy it, enjoy it, good. 18:57 Be thankful that you can-- your body can move. 19:01 Okay, let's go to the other side. 19:03 Raise. Okay, up and down. 19:07 Same thing we did on the last one. 19:09 Do 20 repetitions and switch over. 19:13 Little slower, we're going too fast. 19:16 Want to have our exercise controlled. 19:23 Good, good. 19:28 And of course, the most vital component 19:31 for, go ahead, reducing stress is that trust in God. 19:36 Believing that God has a great plan for us. 19:39 And that gives us the hope that people do not have. 19:42 When Paul was going to the world evangelizing, 19:44 he found people that were worshiping unknown gods. 19:47 And he knew they were just 19:48 beating their heads against the wall. 19:50 But he knew the true God in which we serve. 19:52 And if you have that relationship with God, 19:54 you have that peace that good things are gonna happen. 19:57 Remember the Bible says all things work together 19:59 for good those who love Lord. 20:00 Doesn't say everything's gonna be good. 20:02 It says all gonna work out for good. 20:04 And I know all of us who have followed God 20:06 can think of times in our lives 20:07 that was lot very painful for us. 20:09 We would not want to go through it again, 20:11 but we can also see where God has used that 20:13 and helped us along the way. 20:19 Okay, good, over on the stomachs. 20:22 Actually go on your hands and knees, 20:24 that'll be better. 20:26 All right, put one leg out straight. 20:30 Okay, curl your leg, 20:31 like just like you're flexing an arm. 20:33 Curl it and then out 20:35 and we're gonna do that 30 times. 20:36 That's three, four, five, six. 20:42 Was that a stressful sound I heard, Will? 20:45 Eight, nine, keep the leg up. 20:47 Ten, leg up, there you go. 20:49 11, 12, 13, 20:54 14, 15, 16. 20:57 Good 17, 18, 19, reach out, 20. 21:03 Ten more. One, two, three, 21:08 four, reach out. 21:10 Five, six, seven, eight, 21:16 nine, one more, 30 good. 21:19 Switch sides, did you feel that at all? 21:24 Okay, curl. 21:25 So his muscles are letting him know that they are there. 21:31 Many people don't know that. 21:33 You're very blessed to know that. 21:35 There's a lot of people out there that don't know 21:36 what it feels like to have their hamstrings tired. 21:41 Good. Little slower, getting too fast again. 21:49 Legs up higher, there we go. Keep it up there. 21:53 Rick, lift it up little higher, there, better. 21:56 Reach all the way out. 22:01 Control, concentrate on what you're doing. 22:04 Reach out. Reach way out. 22:09 You can tell we're going to the end of the road there. 22:11 Okay, lay on your side. 22:13 Grab a hold of your foot, and let's stretch the quadricep. 22:20 Natural tendency is when we start to get 22:21 to the end of the exercise start getting tired 22:24 that we start to drop that leg a little bit. 22:31 That stretch feels good, does it? 22:33 Stretching can be very relaxing 22:34 and also can be a very therapeutic thing for stress. 22:40 Switch over. 22:43 I know that those who practice 22:45 various types of yoga techniques 22:47 find it to be very stress reducing as they 22:50 hold the position for a long period of time. 22:52 I don't know if I find that relieving of stress 22:55 but I'd be too worried about keeping that position. 22:58 But stretching in general is very helpful 23:00 and helping us to reduce stress. 23:05 Okay, 10 more seconds. 23:06 One, two, three, four, 23:10 five, six, seven, eight, 23:14 nine, and ten good. 23:17 All right, as you lay on your back, 23:18 pull a knee up to your chest. 23:20 Keep the other leg down straight. 23:26 Will, you have all sorts of good sounds today. 23:30 Ten more seconds. 23:31 One, two, three, four, five, 23:36 six, seven, eight, nine. 23:39 Put the leg up straight. 23:41 Grab behind your knee. Now pull it back towards you. 23:44 So you should be feeling more of a stretch 23:46 in your hamstrings in your glutes now. 23:53 Ten more seconds. 23:54 One, two, three, four, five, 23:59 six, seven, eight, nine, and ten, other side. 24:05 Knee to the chest, put your leg straight. 24:08 Good, while you're doing your stretch focus on your breathing, 24:13 good nice good. 24:15 Full breaths as you're doing this. 24:17 That will help you relax. 24:18 Breathing is a very important part of reducing stress. 24:26 All right. Put it straight up. 24:29 Pull back. 24:32 Keep the other leg straight. 24:35 This leg straight, good. 24:41 When people ask me what the best way 24:42 to breathe when you exercise, 24:43 I have a very simple answer, it's in and out. 24:47 Five more seconds. 24:48 One, two, three, four, five, good. 24:53 On the feet. 24:56 Now it's not really meant to be smart-alec answer, 24:58 just when they wanna hear something like 25:01 pull a breathe out down the 25:02 concentric action of a contraction. 25:05 They wanna hear something really scientific like that. 25:07 Well, what are you saying? Well, breathe in and out. 25:09 Basically what a lot of experts try and use is 25:11 when you push something out 25:12 that's' when you're breathing out. 25:14 When you're coming back down that's when you breath in. 25:16 And you can do that, but I've seen people do it 25:17 totally backwards without any adverse effects to them. 25:21 Okay, let's just do a little neck work. 25:24 We're gonna be looking down looking up, 25:26 looking down look up. 25:28 A lot of times we carry stress in our neck area. 25:32 So we gonna do this little light exercise here for that. 25:38 And three more. 25:43 Okay, side to side. 25:47 Don't be too aggressive with this 25:49 especially if you have a sore neck. 25:52 Just go to your comfort range, 25:54 you can always add to it. 25:55 If you go too much wide at first, you will regret it. 25:59 Let's go five more each way. 26:02 One, two, three, 26:08 four, five, okay, turn the head to side, 26:13 and turn, turn, turn, good. 26:23 Okay, hands behind the back. 26:25 Blow out, crunch forward, up, lay back, contract, 26:32 over up, and back, contract, over up, and back. 26:39 Blow out as you come forward. 26:42 And then back, blow out. 26:44 Over, up back, blow out. 26:48 Over, up and back, blow out. 26:52 Over, up and back, keep going, up, back, contract, 26:59 over, up, and back, contract. 27:03 Over, up, back again 27:08 back contract, over up, back. 27:15 Let's do about three more. 27:24 Good, all right, we're all done. Thanks a lot, fellas. 27:30 Don't' let stress be the pressure on your life 27:33 that makes your health go. 27:36 Find good things you can do, especially in remembering 27:39 that if we have that good connection with God, 27:41 our stress will be greatly reduced 27:43 and find something you can do to help your fellow man. 27:46 That too will help you in your life. 27:48 And remember, Philippians 4:13 says 27:51 "I can do all of things through Christ 27:53 who strengthens me." God bless you. 27:55 See you next time. |
Revised 2014-12-17