Participants: Dick Nunez (Host), Alex Hinez, Jonathon Hopkins
Series Code: BAS
Program Code: BAS000126
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00:02 The following program is designed to
00:03 demonstrate simple workouts that you 00:05 can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Heart disease is still the number one killer 00:15 in our society today. But there is good news, 00:18 there is natural ways of reversing it 00:20 it and best of all there is ways of preventing it. 00:23 Find out how, next on Body and Spirit. 00:51 Hello, I am Dick Nunez Wellness Director 00:53 of the Black Hills Health and Education Center. 00:55 Welcome to Body and Spirit. 00:57 Today we're gonna talking about one 00:59 of the most devastating diseases of today. 01:01 It's heart disease, it's been around 01:02 for a long time. Hasn't got a 01:04 lot better at this point, our diet certainly 01:06 has a lot to do with that. But also our lack 01:09 lack of exercise and the lifestyle in general. 01:11 But the good news it's very reversible, 01:13 we've seen some tremendous transformation 01:15 in people's health by getting on a healthy diet, 01:17 getting regular exercise and taking on 01:19 other lifestyle habits, that are gonna be beneficial 01:22 to the overall health. We're gonna talk more 01:25 about that as we get started, but let's get into 01:27 into our exercise program now. Helping me out today 01:29 will Alex Hines physical therapist from 01:31 Wenatchee, Washington and Jonathan Hopkins, 01:34 a fitness therapist over at the Black Hills Health 01:36 Health and Education Center. 01:38 Alright, well let's start by loosening up. 01:41 We're going to warm up our upper body 01:44 and we're gonna start with that. 01:45 So, let's bring our arms up and around, 01:52 when people go through heart disease often times 01:54 it's coupled with surgery and if that's the case 01:58 you wanna be careful with this particular movement. 01:59 We try and do this program for a couple 02:02 of different reasons, first of all to help people 02:04 people to recover if they have that heart disease, 02:06 let's go the other way and obviously to help prevent, 02:11 if they're having to deal with heart disease. 02:13 Try and do this program easy enough but it won't 02:15 won't be too taxing on anybody. But yet, still 02:18 trying to get you on the road to recovery. 02:21 Okay, let's do a few more, okay let's put our hands 02:28 in a prayerful position here and we're gonna 02:30 squeeze hard right here, squeeze it tight 02:34 and we're gonna move it from side to side. 02:36 Back and forth here and bring it 02:40 across and across and across. 02:44 We're working the chest area, 02:47 push to your comfort. You don't wanna 02:50 go too hard right at first, give yourselves 02:54 some stimulation. Okay, now let's reverse 02:59 the hands like this and push out and out. 03:04 We're gonna try and do 10 of those, 03:07 there is 4 and 5 and 6, 7, 8, 9 and 10. 03:23 Okay, now we're gonna push up and bring it down 03:27 and up and down and up and down 03:32 and up and down and up and down 03:38 and up and down and up, three more times, 03:43 1 and 2 and 3 Let's put the hands 03:50 behind the head, push the elbows back 03:52 and stretch your chest area. 03:53 Careful with that, if you had surgery 03:56 you don't wanna go too hard. 03:57 Feel a nice and even stretch, 04:00 keep your breathing going and now let's bring 04:05 the arms across the body and stretch 04:07 the shoulder blades. Okay, and up behind 04:15 again. Push the elbows back and bring it across, 04:23 pull your shoulder blades upwards and relax. 04:33 Okay, we're gonna work our upper back now. 04:36 We're gonna step out with our left foot, 04:38 reach out with the right hand, grab the wrist 04:41 with the left and pull back and reach out, 04:45 back and out. Let's go 20 times there, good. 04:56 When we deal with heart disease, 04:57 we try and get people in a good walking program 05:00 and along with the walking program 05:02 we still need to do something to get their 05:04 muscles moving. The stronger the muscles get, 05:06 the better at circulating they are. 05:09 We just have to be careful not to got too hard 05:11 hard on the stimulation and then make sure 05:13 we give them enough rest in between, okay. 05:16 How many we're at Jonathan? 05:18 15. Okay, 16 and 17 and 18, two more, 19 and 20. 05:30 Let's reverse the feet, left hand out, 05:33 grab it with the right. Start pulling and 05:37 reach out and pull and Jonathan, 05:39 since you walk with so many of the guests, 05:41 I know you walked with a lot of people 05:42 with heart disease. You get the joy of seeing them 05:44 improve their walking, when they can barely 05:46 walk 300 yards to a point where they're walking 05:48 miles at a time. In a recent program, we had a man 05:51 who's on 17 medications who had something 05:54 like a quintuple bypass in January and came to 05:58 our program, got off all of his medications. 05:59 He was walking several miles a day, 06:01 he felt like a new person. 06:02 So, you see tremendous transformations in people 06:05 as they come through regardless 06:07 of how bad the situation has been. 06:09 19. Okay and one more and 20, good. 06:14 Let's put the arm up over the head 06:15 and stretch that area. And often times 06:19 I get calls from people and they say 06:20 I've got this problem or I've got that problem. 06:23 Can you help me? And my response is 06:25 I put no limits on what the Lord can do 06:26 do through his healing power and I also find that 06:29 regardless of what situation somebody has, 06:31 if they have healthy lifestyle and they're healthy 06:33 has improved. They're gonna feel better over all, 06:35 it just, it's inevitable. Okay, let's go 06:39 for about 5 more seconds there. 06:40 Alright and switch sides, okay and hold that, 06:48 hold it. Okay and hold for 10 more seconds 07:01 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, good. 07:11 Alright, what we're gonna do for our shoulders 07:13 now is we're just gonna raise out to the side 07:15 and bring our arms back down and out 07:19 and down and out and down and out and down, 07:26 out and down and out and down, out, down, 07:34 up and down, up and down. 07:39 We're gonna do five more, there is 1, 2, 3, 4 07:49 1 more time 5, while we're up here, 07:52 let's turn our hands this way 07:53 and push our arms up over head 07:55 and bring it down, up and down and up and down 08:02 and up and down and up and down and up, 08:09 three more times, up and down and up and down 08:16 and up and down. Okay, just relax 08:20 for a moment, we have to assume people 08:23 have problem with heart disease, 08:24 maybe a little rest in between exercises. 08:26 So, let's take a few good breaths, 08:28 learning how to breathe properly is also 08:30 very effective, in through the nose, 08:32 go out through the mouth, in through the nose 08:37 and out through the mouth. 08:39 One more time breathe in and out, 08:45 okay let's stretch our shoulders. 08:48 Bring the arm across, hand behind the elbow 08:51 and pull back. When we're doing this, 08:54 we're not making it a painful ordeal, 08:58 we just want to have a nice steady stretch. 09:00 Feel that stretch in the shoulder area, 09:02 we're gonna hold for about 15 seconds. 09:06 Stretching can be very relaxing and feels good 09:08 after stimulating a muscle. Alright, let's go 09:11 the other side now and pull across. 09:20 Okay and 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 09:31 and 10. Alright, let's work the bicep area. 09:34 We're gonna put our hand out, turn the thumb out, 09:38 put the hand on the wrist and let's bring it up 09:41 and push down and up and push down and up 09:46 and push down and up and down and up and down and up 09:53 and down and up and down and up and down. 09:59 Good, keep going, there is 12 and 13 and 14 and 15, 10:08 five more 16, 17, 18, two more 19, last one and 20. 10:18 Good, let's go the other side, 10:21 okay pull it up and down and up and down and up 10:28 and down and up and down. There's 5 and 6 and 7, 8, 10:38 9, half way there 10 more times and 1 and 2 and 3, 4, 10:51 5, five more, 6, 7, 8, two more, 9, last one and 10. 11:01 Okay, shake them out, rest for a moment. 11:05 Okay now, we're gonna do the triceps, reverse what we 11:08 just did. Put our hands in a chopping position, 11:11 now we're gonna put our hand up underneath and push out. 11:15 So, we can get a full extension; 11:17 let's go 20 on each side. One of the things that 11:20 exercise does for those who have had heart problems 11:23 or have high cholesterol. Exercise will stimulate 11:27 the production of high density lipoproteins, 11:29 which has been classified as good cholesterol. 11:32 Which will help take cholesterol out of the 11:34 blood stream and also, it helps open up new vascular 11:38 pathways. How many we're on there Jonathan? Thirteen. 11:40 Okay, so the more we stimulate ourselves 11:44 the better off we are. Of curse we've to be careful, 11:46 because we don't wanna create any episodes by 11:48 overstimulating the body. Okay, now 18. Nineteen. 11:53 Okay, good. Alright, let's switch the other side, 11:58 okay let's press down and back and press and back, 12:03 good and push and push and the thing you wanna 12:08 remember about training with heart disease is 12:11 you wanna start your program gradual. 12:13 You can always add more to it, don't try 12:16 and do it all today. It's a progressive thing each day; 12:19 you try and do little bit more and a little bit more 12:22 and take it at your own comfort. 12:24 Don't try and push yourself to follow somebody else. 12:26 Take it at your own pace and you'll find yourself 12:28 getting better. Where we're at? Sixteen. 12:30 Okay, four more and 18 and 19 and 20. 12:38 Let's go ahead and relax, shake the arms out. 12:40 Let's get a few more breathes, in through the nose 12:44 and out and in and out and in and out. 12:52 Good, we're gonna get into some leg exercise 12:55 and to start the leg exercise. We're gonna do 12:57 our calves first to help warm us up. 12:59 We're gonna step back and we're gonna press up 13:02 on the toe and we're gonna go back down and we're 13:05 gonna push up and we're gonna go down. 13:07 We're gonna try and do 30 of these. This is an 13:10 excellent exercise to do, because of the fact 13:13 that the calf has been called the second heart. 13:16 It helps circulate the blood backup and put less 13:19 stress on your heart and so we want the calf 13:22 muscles strong and by doing these calf raises. 13:27 We're encouraging that to happen, 13:28 plus the whole process of exercising is enhancing 13:31 some circulation and the fats going through your 13:34 body are constantly looking for working muscles 13:36 and right now we're giving them some. 13:40 Where are we at there Jonathan? Seventeen. 13:42 Okay and 18, 19, 20, we got 10 to go 1 and 2 13:52 and 3 and 4 and 5 and 6 and 7 and 8, 9, 14:05 one more time 10. Okay, push your heel back down, 14:09 push, push, push, push and hold, five more seconds 14:16 1, 2, 3, 4, 5, good. Step back with the other side; 14:24 press your hip, heel to the floor, okay. Up on the toe 14:27 and down, up and down, good. When you do have 14:33 heart problems and you go for a walk, 14:35 make sure you don't stop abruptly. 14:38 Keep walking, let your legs help your heart cool down. 14:41 'Cause if you stop abruptly you're putting a great stress 14:44 on the heart, it's not prepared for that. 14:50 Good, where we're at Jonathan? Fourteen. 14:52 Okay and 15 and 16, 17, 18, 19, 20. 15:02 We had 10 to go and 1 and 2 and 3 and 4, 5, 6, 7, 8, 15:16 two more 9, last one, 10. Put your heel down 15:21 and stretch, stretch; hold that for 10 more seconds 15:27 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. Good, now we're gonna 15:38 step out to the side, stretch the inside of the thigh, 15:44 now we're gonna reverse the other direction 15:48 and switch and switch and switch. 15:54 We're gonna go back and forth a little bit, 15:57 stretch the inside of the thigh. And also to get 16:00 the quadriceps stimulated and we're gonna go 16:10 about 7 more each way. There's 1 and 2 and 3 16:20 and 4, 5, 6 and 7. Good relax, okay, 16:32 now we're gonna do some modified squats. 16:35 We're gonna cross our arms, we're not gonna 16:37 go down very deep. Because we don't wanna 16:38 put a lot of strain on the body, 16:40 so all of ours we're gonna keep our squats fairly 16:42 shot and backup. We're gonna focus more 16:47 on repetition here today then we're depth. 16:51 But still the rules of squatting apply that we're 16:54 always trying to practice here on Body and Spirit. 16:57 We wanna keep the chest up, keep the xiphoid process. 17:01 The little bony protuberance at the base of the sternum 17:03 up as high as possible. As we do our exercise, keep the 17:08 chest up, push the hips back as you start your squat. 17:12 Keep your knees over your feet don't get them out 17:14 in front of you. How many we have done 17:19 there so far Jonathan? Seventeen. 17:21 Okay, we're gonna do 30 of them, we have 10 to go 17:34 and there is 4 and 5 and 6 and 7 and 8, two more times, 17:45 9, last one and 10. Good, okay now we're gonna stretch 17:51 out. I want you to get, put your hand on my shoulder, 17:54 if you need to and get a hold of your ankle. 17:56 Stretch your quadriceps; we're assuming that 18:00 if you have had heart disease. 18:01 That it might be difficult for you to get on the floor. 18:04 So, we're gonna try and keep our workout 18:06 from the standing position here. 18:13 Okay, let's hold for 10 more seconds and 4, 3, 2, 1. 18:22 Okay, switch sides, if you can't get your ankle 18:28 that's okay. All that you can do is got your pant leg, 18:31 that's fine, what you'll find is the more you do this. 18:34 The further up you will get and the better you'll be 18:36 to help your flexibility, doing those strength 18:38 training is beneficial for legs. Because you're 18:41 depending on to your legs to go for walks, 18:43 as you're trying to get stronger, 18:45 to preventing heart diseases or recovering from it 18:48 and so the strong our legs become the better off 18:50 it is for us okay. Let's go ahead and relax, 18:54 now, we're gonna step out and we're gonna stretch 18:57 forward under our hamstring. 18:58 I want you to keep the chest up okay, keep the front 19:02 leg straight and as you're doing your stretch. 19:05 You wanna make sure you have a good steady 19:07 breathing going on. Keep the oxidation going, 19:12 good let's hold that for that 10 more seconds. 19:15 You should be feeling it in your hamstring, 19:16 it should feel the stretch or you should not be 19:19 uncomfortable. Okay, let's go ahead and switch, 19:30 good. Keep the chest up and focus on where 19:36 you're stretching, 10 more seconds. 19:42 There is 5, 4, 3, 2, 1, good. Okay, we're gonna 19:50 do some abdominal work and we're gonna have 19:52 to do this from a standing position again. 19:54 So, we're gonna have our hands behind our back. 19:56 We're gonna contract our abdomen, 19:58 we're gonna bend over. We're gonna stand up, 20:01 we're gonna lean back. Contract your abdomen, 20:04 the way you that is you push your low back out 20:08 and you try and shorten the points here 20:10 of your abdominal wall, draw it in and then you 20:13 come forward. Stand up, you'll lean back 20:17 and stretch your abdominal wall. 20:18 Contract and over and up and back. 20:23 Contract and over and up and back. 20:28 Contract, over, up and back. 20:33 Contract, over, up and back. 20:38 Contract, over, up and back 20:42 and we're gonna keep going here for a little bit. 20:48 Focus on your abdomen as you come forward, 20:51 you wanna feel those muscles contract. 20:55 We're gonna try and do 10 more, good. 21:04 There's 2 and 3 and 4 and 5 and 6, 7 and 8, 21:27 two more 9, one more time and 10, good. 21:36 Now is the time to get a low decrease in circulation, 21:39 when we've problems with heart disease 21:41 and blocked arteries. So, what we're gonna do now, 21:43 is we're gonna put our hands out and we're gonna work 21:46 our fingers and forearms to give us some more 21:50 circulating response throughout the extremities. 21:56 Try and open those hands way up and squeeze down. 22:04 Okay, now, let's turn them palms up and keep squeezing. 22:13 Way open, close, open, close, open, close. 22:17 Okay, turn them back over and let's turn it back up again 22:30 and we're gonna do 10 more 1, 22:33 2, 3, 4, 5, 6, 7, 8, 9 and 10. 22:43 Good, shake them out, let's get a few breaths, 22:47 in through the nose and out and in 22:54 and out and one more time, in and out. 23:00 Good, okay let's work the neck a little bit 23:03 and turn our head to the side 23:06 and turn and turn and over and over. 23:15 We've go 10 more times each way, 23:17 there is number 4 and 5 and 6 23:28 and 7 and 8 and 9, one more time and 10. 23:39 Good, okay look up and down and up. 23:45 There is 2 and up, there is 3 and up, 23:51 4, up and 5 and up and 6 and up, 24:00 7 and up, 8, two more up 9, up and 10 and head 24:09 to the side and turn and turn and turn. 24:16 There's 3 and 4 and 5 and 6 and 7 and 8 and 9 and 10. 24:36 Good, good, okay now we're gonna do some trunk rotations 24:40 to finish up and turn and turn and turn 24:52 and turn and turn and turn and turn. 25:02 We're gonna go five more each way and turn and turn 25:10 and turn and turn and turn and turn, 25:19 one more time and turn and turn. 25:27 Okay, good, thanks a lo fellows, we're all done. 25:34 During right time at the Wellness program, 25:36 we've had a lot of different people come in with 25:37 heart disease. One man that stands in mind was 25:40 84 years-old and he was in line to have 25:42 quintuple bypass. It was gonna cost him 25:45 approximately $75,000 to have the surgical 25:47 procedure done. He decided to come 25:49 to the wellness program instead, 25:51 within the two weeks that he was out to the 25:53 program. He was up to walking 4 to 5 miles a day, 25:57 his cholesterol dropped significantly and he felt 26:00 so much better as he went back home he realized 26:03 he didn't need to have the bypass surgery after all. 26:06 In fact when I called him a year later to find out 26:08 how he was doing. He said I'm gonna feel better, 26:10 I'm walking 4 to 5 miles a day everyday, 26:13 I've had no problems whatsoever. 26:14 And that's very common as people get into an 26:17 exercise program and start producing 26:19 the high density lipoproteins. 26:21 We find what happens next is the cholesterol 26:24 starting to pull from the artery walls 26:26 and starts to open up the pathway, 26:28 even in his death Nathan Pritikin, was a living 26:31 testimony of what this type of lifestyle can do. 26:34 Even though he took his life prematurely, 26:37 what we find when he had the autopsy 26:39 done is his arteries were totally clear. 26:41 Which lets us know that lifestyle change like 26:44 this is very, very beneficial, 26:46 so many of the artificial programs out there. 26:49 That are trying to get people quick fix, 26:51 for weight loss and so forth are actually 26:53 very detrimental to your health. 26:55 Where programs like Dean Ornish, 26:57 have found that if you follow our healthy lifestyle, 26:59 reducing the fats and going to more vegetarian 27:02 type lifestyle, you'll find great benefits for reducing 27:06 coronary risk and you have programs like 27:09 the Framingham Study. We've been going for many, 27:12 many years and have shown with a cholesterol 27:14 of under 150, people have not had coronary 27:18 effects as far as having heart attacks 27:20 and so we've find that by changing lifestyle, 27:23 getting the cholesterol out of the diet 27:25 and getting to a low fat diet 27:27 and getting out to the sunshine. 27:29 Actually it's great, because sunshine will convert 27:32 cholesterol into Vitamin D and help lower 27:33 your cholesterol just with that. 27:35 And lowering the stress and the greatest way to do 27:37 that is to have a connection with God 27:39 and remember what the Bible says in 27:41 it says, I can do all 27:44 things through Christ which strengthens me. 27:47 And that includes getting yourself on the right track. 27:49 To reverse heart disease and keep it out your 27:52 life permanently. God Bless, we'll see you next time. |
Revised 2014-12-17