Participants: Mrs. Ford, Dick Nunez
Series Code: BASA
Program Code: BASA000008
|
00:02 The following program is designed
00:03 to demonstrate simple workouts 00:05 that you can use to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Aerobic exercise is important 00:15 for everybody especially for seniors, 00:17 but often times they don't even know where to begin. 00:20 Find out how, next on Body and Spirit Aerobics. 00:50 Hello, I'm Dick Nunez, wellness director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit Aerobics. 00:56 Today's program is gonna be special for seniors. 00:59 Just when we need exercise most, we tend not to, 01:02 in fact, we find in less than ten percent of all people 01:04 over the age of 65 have a regular exercise program. 01:08 After the age of 75, one-third of all men 01:11 and two-thirds of all women 01:12 can no longer pick up ten pounds, 01:14 so what that means it's impossible 01:15 to pickup grandchildren, 01:16 it's even hard to pickup groceries. 01:18 Often times, people end up in nursing homes simply 01:21 because they can't take care of themselves anymore. 01:23 Well, a while back 01:24 at the Boston Hebrew Rehabilitative Center 01:27 took people average ages 87 to 96 01:29 and found that by working them out, 01:31 within two months some of them were tripling their strength, 01:34 which means they are bending canes, 01:36 getting up out of wheel chairs 01:37 and often times able now to walk out of the nursing home 01:41 because they can take care of themselves. 01:43 I have seen seniors make dramatic turnarounds, 01:45 one woman who was 73 years old 01:47 came out to our wellness program, 01:49 she was in such pain she was heading for a wheelchair, 01:51 within two weeks she was walking incredible, 01:54 six to ten miles a day. 01:56 So, I think we are ready to get started. 01:58 Helping me out today 01:59 is gonna be an old friend of 3ABN, 02:01 better known around here as Mom Ford. 02:05 Okay, go and have a seat. 02:08 We're gonna do this program from chairs 02:10 because often times it's difficult for seniors 02:13 to get around very easily, not Mom Ford of course. 02:16 But we're gonna have a good workout 02:17 and we had good times working out 02:19 before so we're gonna do it again this time. 02:21 Let's start by just getting some easy warm ups 02:23 such as swing our arms up and around 02:26 and up and around and up. 02:29 Range of motion and flexibility 02:31 is very important for all people 02:33 and often times the seniors 02:35 they start to lose that, but not Mom Ford. 02:37 You can see she's doing just fine. 02:39 Okay, let's go the other way now. 02:41 Let's go up and around the other way. 02:43 Good, up and around, up and around, up and around. 02:50 Five more times, 02:54 there's one and two 02:58 and three and four and five. 03:03 Now let's squeeze the hands together, squeeze hard. 03:07 Now we're gonna push them up over our head like this 03:10 and then back down and up and down 03:16 and up and down and up and down 03:23 and up and down. 03:25 Three more times, up down, up down. 03:32 One more time, up and down, good. 03:35 Okay just gonna shake it out and relax it. 03:38 Okay, let's bring an arm across. 03:41 We're gonna stretch out a little bit. 03:45 We're gonna hold that. 03:47 All right, ten more seconds, 03:50 one, two, three, four, five, 03:55 six, seven, eight, nine, ten. 04:00 Now let's go the other way 04:04 and hold, one, two, three, four, five, 04:12 six, seven, eight, nine, ten. 04:17 All right, let's bring our arms up like this, 04:19 let's bring our elbows back, 04:20 and push into the chair and now bring it out. 04:26 And back and bring it out. 04:32 And drive it back and let's come out. 04:37 And back and out 04:42 and back and out. 04:45 Five more times. 04:48 There is one and back and out. 04:52 There's two, and back and out. 04:57 There's three, back and out, back and out. 05:04 Good, now let's bring arm up over the head, 05:07 get hold the elbow and pull. 05:10 This gonna stretch the shoulder area 05:19 and hold that for five more seconds. 05:23 One, two, three, four, and five. 05:28 Now switch down and hold the elbow. Good. 05:35 And let's hold that now for ten more seconds. 05:38 One, two, three, four, five, 05:43 six, seven, eight, nine, ten, relax. 05:50 All right, now what we're gonna do, 05:52 is just go up and down on the toes like this. 05:55 Oh, you're almost on your toes already. 05:59 For those at home 06:01 if you might be a little bit vertically challenged, 06:04 you may need to put a block under your feet. 06:14 Now this will seem somewhat simple, 06:16 but it's starting a rhythmic activity of your body 06:20 start to get things going here. 06:27 Now we're gonna do this for 20 more seconds. 06:30 This is an excellent one for the calf area, 06:33 for the Achilles tendon and 15 more seconds, 06:43 down to ten, 06:47 five, four, three, two, one. 06:53 Okay, we're gonna put both legs out straight. 06:56 Okay, you might have to scoot towards the edge 06:59 of your chair just little more. 07:02 Okay, I need to get you a lower chair. 07:05 Okay, raise one leg up and down, 07:07 now the other one and up. 07:11 Switch and up. 07:13 Switch, good, good, 07:16 up, up, up, up, up, little slower. 07:23 We don't wanna get burned out too fast. 07:25 We got long ways to go, Mom Ford. 07:29 Good. Nice even pace. Up and down. 07:37 Good. A bit slower. 07:41 Okay, left, right, left, right, 07:46 left, right, left right, 07:50 left, right, left, right, 07:55 left, right, left, right, 07:59 left, right, left, right. 08:03 We're gonna go for 45 more seconds. 08:12 Now we're down to 40. 08:21 Now we're down to 30. Good, keep going. 08:25 Now if you have to stop and rest at home, that's okay. 08:29 Otherwise keep pushing, 20 seconds. 08:37 Left, right, left, right, 08:41 left, right, left, right, 08:46 left, right, left, right, 08:50 left, right, left, right. 08:53 Okay, now we're gonna bring 08:55 the left foot over and then back. 08:57 Now right foot over and back, 09:00 over and back, over and back. 09:04 Good, down, up, down, 09:08 up, down, up, down. 09:11 Left, right, left, right, 09:18 left, right, left, right, 09:25 left, right, left, right, 09:31 left, right, left, right, left. 09:38 15 more seconds, 09:39 right, left, right, left, 09:45 right, left, right, left, 09:50 right, left and right. 09:54 Now we're gonna bring the legs out and together, 09:57 out, together, out, together, 10:02 out, together, out, together, 10:06 out, together, out, together, good. 10:12 How are you doing, Mom Ford? You're all right? 10:14 All right, good. 10:20 Good, keep moving. 10:28 And we're gonna do this for 20 more seconds. 10:39 And now we're down to ten, 10:43 nine, eight, seven, six, five, 10:48 four, three, two, one, okay. 10:53 Bring your feet up. 10:54 Okay, now we're gonna go up and down like this. 10:58 We're gonna be marching in our chair. 11:05 Good. Picking the knees up, picking the feet up. 11:17 So little bit modified version of our 11:19 normal stepping and so forth that we do. 11:22 We're gonna keep this going. 11:35 And we're gonna put little arm action here in just a second, 11:40 won't be too difficult. 11:42 It means we're gonna make it harder. 11:51 Okay, we got the rhythm down here, okay, keep stepping. 11:54 Now turn your hands like this. 11:55 We're gonna curl our arms up and down while we step. Good. 12:01 And up, down, up, down, 12:05 up, down, up, down, 12:09 up, down, up, down, up, down. 12:16 Go down now and up, down, 12:20 up, down, up, down, 12:22 up, down, up, down, 12:26 up, down, up, down, 12:30 up, down, up, down, 12:34 up, down, up, down, 15 seconds. 12:42 And, we are down to ten. 12:52 Okay, we're gonna cross our leg over 12:55 and then down and switch, 12:58 down and up, down and up, 13:01 down and up, down and up. Keep going. 13:13 I've always been good at crossing my legs. 13:14 I never knew it was an exercise of. 13:18 It works well. 13:28 Good, keep going. 13:33 And try and do it for 15 more seconds. 13:42 Now down to ten. 13:52 Okay, step, step. 14:04 Now for those at home, 14:06 this is too easy you can do this without the chair. 14:10 You can stand up at this point and start stepping. 14:15 The bottom line is we just wanna keep the body moving, 14:18 keep the heart pumping, keep the blood circulating, 14:32 and 20 more seconds. 14:43 Ten, nine, eight, seven, six, 14:47 five, four, three, two, one. 14:52 Put the arms out, 14:54 we're gonna try not to hit each other here. 14:57 Just hold them out as we keep stepping. 15:02 Now we'll be feeling it little bit 15:04 in our shoulders here pretty soon. 15:11 As we bring in more muscle groups, 15:13 we burn even more calories, 15:16 but our main focus is to keep stepping. 15:26 You're doing okay? All right, good, me too. 15:33 My arms are heavy than yours. 15:41 And now we are down to ten seconds. 15:44 Actually we can go little longer. 15:45 I think we're doing okay. 15:47 You do okay? You can go little longer? 15:49 Okay, we're gonna try and hang up for one more minute. 15:58 Now for those at home, 15:59 if you have to put your arms down, that's okay. 16:02 But we're gonna try and toughen it out here. 16:08 Forty five seconds and 40, 16:22 now 30. 16:32 Last 20 seconds. She started to feel it yet. 16:36 Are you still okay? Yeah. 16:37 Okay, well. We'll, keep it going then. 16:41 Oh, let's go for another, she says. 16:44 Okay, we'll go for another. 16:47 Well, what happens if I started getting tired? 16:51 Let now change it, she says. 16:55 Okay, I'm request for Mom Ford, one more minute. 17:07 Okay, down to 45 seconds, 17:09 so we'll make three minutes 17:10 where we had our arms up like this. 17:12 You realize that I hope. 17:22 And we are down to 30. 17:31 And now we're down to 20 and 15. Good. 17:39 Oh, you're doing great, Mom Ford. 17:51 Okay, put the arms down and keep stepping. 17:56 I'm glad you didn't say one more. 18:02 Okay, let's step a little faster now, 18:04 left, right, left, right, left, right. 18:10 Good. Oh, you're doing great. 18:18 You must have been a good marcher in your day. 18:21 Good walker. Good walker, 18:22 are you still in your day? What am Italking about? 18:33 Good, keep going. 18:49 We gonna keep it going quickly. 18:52 Now let's switch back to cross over 18:55 and cross and cross 18:58 and cross and cross. 19:00 Good, cross, cross, 19:04 cross, cross, cross. 19:08 Excellent. cross, cross, 19:11 cross, cross, cross, cross, cross. 19:18 Left, oh you are-- I'm sorry, 19:20 I goofed you up. 19:22 You were doing little late than me. 19:24 Okay, I'll catch up with you. 19:26 Left, right, left, right, 19:30 left, right, left, right, left, right. 19:38 Cross, cross, cross and cross 19:42 and cross and cross, 19:45 and cross, cross, cross, 19:48 cross, cross, cross, cross. 19:52 Okay, step. We're gonna step lively again. 19:56 Step, step, step, step, step, step. 20:01 Left, right, left, right, 20:03 left, right, left, right, good. 20:06 We're marching to Zion. 20:09 Keep it going. 20:26 We're gonna keep the brisk pace for 25 more seconds, 20:29 now we'll start slowing it down a little bit. 20:40 We're down to ten seconds, 20:43 nine, eight, seven, six, 20:47 five, four, three, two, one. 20:52 Slow down. Good. 20:59 Stump that carpet. 21:07 You're doing great. 21:09 Whenever we do cardiovascular, 21:11 we like to slow down gradually, 21:13 not to put great stress on the heart. 21:15 Let the leg muscles help you circulate the blood. 21:36 Great, keep going. 21:41 We're gonna try and do this 21:43 for about 30 more seconds. 21:52 Now we're down to our last 30. 21:54 Step, step, step, step, 22:00 step, good, doing great. 22:12 Ten more seconds with this pace. 22:21 Now slow down little more still, 22:24 real gentle, good. 22:32 Twenty more seconds. 22:43 And now we're down to seven, 22:46 six, five, four, three, two, one. 22:52 Good, all right. 22:54 We're gonna do this, put your heel onto the carpet. 22:57 You can, okay. 22:59 And we just gonna pull, 23:00 so you feel the pull on the back your leg. 23:02 We're just digging our heel in 23:04 and we're pulling, pulling. 23:06 You feel that in the back of your leg, good. 23:09 Okay, keep holding that steady. 23:12 We're gonna hold it, hold it, 23:15 hold it, hold it, hold it. 23:18 We're gonna hold it for ten more seconds. 23:21 One, two, three, four, five, 23:27 six, seven, eight, nine, ten. 23:31 And now we're gonna switch the other side. 23:33 Dig the heel in. Hold it tight. 23:41 Feel your hamstring which is in the back of your leg, 23:43 contracting you should do this. 23:49 Hold it. Fifteen more seconds. 23:59 Good, good, and five, four, three, two, one. 24:07 We'll sit forward, put your hands 24:09 on the outside of your knees 24:11 and push, push against your knees 24:14 as you try to spread your knees out. 24:17 Just hold it tight. Hold it. 24:21 Feel this little bit in your chest as well on your hips. 24:25 Push steady. Push, now hold it. 24:30 Twenty more seconds. 24:37 Now 15, 14,13, 12, 11, 24:42 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 24:52 Now hands on the inside of the knees 24:54 and squeeze your legs together as you are pushing out 24:57 the same time with your shoulders. 25:02 Hold that steady. Hold it. Hold it. 25:08 Forty five more seconds to feel this in your shoulders 25:13 and on the inside of your thighs. 25:19 And you gonna hold down 30 more seconds. 25:27 You're holding up great, Mom Ford, 25:28 just like you always do. 25:32 Twenty seconds, 25:37 15, 14, 13, 12, 11, 10, 9, 8, 7, 25:46 6, 5, 4, 3, 2, 1, good. 25:54 Okay. We're gonna crunch forward here. 25:57 Have your hands in your abs. 25:59 Okay, then lay back and then crunch and back 26:04 and crunch forward and back 26:08 and crunch forward and back 26:11 and crunch forward and back 26:14 and crunch and back, crunch and back, 26:20 crunch and back, crunch and back, 26:25 and crunch and back, crunch and back, 26:30 crunch back, crunch back, 26:35 crunch back, crunch back, 26:40 crunch back. Ten more. 26:45 Here is one and two and three 26:52 and four and five, six, 26:59 seven, eight, nine, ten. 27:06 All right. That's it Mom Ford. 27:08 You can go ahead and go. Thanks a lot. 27:13 There really is no reason why somebody can't exercise. 27:16 If you're in your 80s or your 90s, 27:19 see people have tremendous progress 27:21 in a very short period of time. 27:22 As you can see exercise can be modified 27:25 to fit your needs regardless of 27:27 if you're very restricting your movement 27:29 or whether you just getting up there in years 27:31 and having them moving around. 27:33 The greatest reason why people cannot move is inactivity. 27:37 The famous exercise guru, 27:38 Jack LaLanne was once asked, 27:40 have you added years to your life? 27:42 He said I don't know, but I've added life to my years. 27:44 Let's do it for the right reason. 27:46 Philippians 4:13 says, 27:47 "I can do all things through Christ who strengthens me." 27:50 God bless you, will see you next time. |
Revised 2014-12-17