Participants: Dick Nunez, Becky Garber, Fred Garber
Series Code: BASA
Program Code: BASA000011
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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 before 00:10 beginning any exercise program. 00:15 The baby boomer generation is finding out that yes 00:17 indeed, even they can start getting older. So, today 00:20 we're gonna try and focus on that particular group of 00:22 people. So stay tuned for exercising for the baby 00:25 boomers next on Body and Spirit Aerobics. 00:56 Hello, I am Dick Nunez Wellness Director at Black 00:58 Hills Health and Education Center. Welcome 01:00 to Body and Spirit Aerobics. 01:02 Today we're gonna being doing a workout for the 01:04 baby boomer generation. But who is that include, 01:07 usually its considered people born after World War 01:09 II, up until. Well, I don't know about the mid 50's, 01:12 I'm on that tail end of the baby boomers. And we've 01:16 find that, if you stay in good shape, you can have 01:18 a long and healthy life. So, we're gonna get started 01:20 now and helping me out are also couple baby 01:23 boomers Fred and Becky Garber. 01:26 And we're gonna get started with some warming up, 01:27 warms up here. We're gonna press our hands 01:29 together and we're gonna pushup and bring it down 01:34 and up, take a deep breath as you come up. And 01:37 back down, up, breathe in, blow out as you 01:43 comeback down, big breathe in, and then down, and 01:48 then up, and down, and up, and down. Ten more, 01:58 there is one, and 2, and 3, and 4, 5, 6, big breath, 7, 02:20 8, 9, last one. Now, press hard together in the 02:27 middle, press, press, keep pressing, press hard, 02:32 twenty more seconds, press, press, press it, fifteen. 02:41 Now, down to ten, 9, 8, 7, 6, 5, 4, 3, 2, 1, good, 02:53 relax. Alright, we're gonna get our feet apart, bend 02:57 the knees, reach out, pull, contract your shoulder 03:01 blades together. And push them out, contract and 03:07 out, contract and out, contract and out, contract 03:16 and out, contract and out, good, keep it up. 03:24 Ten more, there is 1, and 2, and 3, 4, 5, reach way 03:38 out 6, 7, 8, 9, and 10. Let's get warmed up for our 03:49 Aerobics, step your foot out, lift your toe up, 03:55 press down, up, and down, up, down, up, down, up, 04:04 down, up, 6, up, 7, up, 8, up, 9, up, 10, ten more 1, 04:17 and 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch the feet, and up, 04:37 up, and 3, 4, 5, 6, 7, 8, 9, ten more 1, 2, 3, 4, 5, 6, 05:03 7, 8, 9, 10. Step back, press your heel to the ground, 05:11 now up, and down, up, down, up, down, up, 4, up, 05:20 5, up, 6, up, 7, up, 8, up, 9, up, ten more 1, 2, 3, 4, 05:37 5, 6, 7, 8, 9, 10. Switch over, up, and up, and up, 05:53 up, and up, 6, 7, 8, 9, 10, 11, 12, eight more, 1, 2, 3, 06:11 4, 5, 6, 7, 8. Alright, start our movement now; 06:21 step out, back, center, out, back, center, out, back, 06:30 center, out, back, center, out, back, center, out, 06:38 back, center, out, back, center, out, back, center, 06:46 out, back, center, out, back, center, out, back, 06:53 to the center, out, back, center, out, back, center, 07:01 out, back, center, out, back, center, out, back, 07:08 center, out, back, center, out, back, center, out, 07:16 back, center, out, back, center, out, back, center, 07:24 out, back, center, out, back, center, out, back, 07:31 center. Twenty more seconds, center, out, back, 07:37 center, out, back, center, out, back, center, out, 07:45 back, center, out, back, center, out, back, center, 07:53 out, back, center. Let's start stepping, let's do 07:58 walking motion with first, try and pick the knees up, 08:03 nice and high. Let's get together, good, pick the 08:18 legs up, way up. Okay, let's get the arms movement 08:23 now, good job way up. Now, we're gone anywhere, 08:43 will still get tired. It is nice, when you can get 08:54 outside in God's nature and get lots of fresh air 08:59 and sunshine, while do this as well. It's also 09:03 helpful, when you have somebody in front of you 09:07 each morning say alright it's time to exercise. 09:15 So, you can get the best support for doing together, 09:17 portable TV, is better operated, well outside you 09:20 can do this, good keep it up. Twenty more seconds 09:42 and ten seconds, alright get your jump rope starting. 09:55 There you go. Fred and Becky are accomplished 10:01 jump ropers, so they are gonna take advantage of 10:03 that. Yes, baby boomers you too can be good jump 10:07 ropers. Matter of a little practice, getting going, 10:10 there is no magic age when you start getting old. 10:14 Some people think it's 40, some people think it's 50, 10:17 some 60 Jacqueline hasn't figured it out yet, he's 10:20 about 86, good going. Lots of people when they're 10:27 80's, they're very active and very healthy and do it 10:29 what they want. The famous inventor John Harvey 10:34 Kellogg was active until the age of 92, along the 10:37 way he developed the flicking pasta for cereals, 10:42 keep going, and keep going. Five more seconds, 10:52 good job, okay let's step, step, step, forty five more 11:07 seconds here, then we're gonna get some shoulder 11:09 work and do here. Multiple muscles working will be 11:20 more calories burning, more fat being metabolized. 11:34 Are you ready Fred? Oh! Yeah. 11:36 Are you ready Becky? Yes. Good, now I need to 11:39 figure out, if I'm ready, okay and do 10 more 11:43 seconds. Okay arms out, start to circles, okay 12:04 backwards now and back to the front. And to the 12:22 back, and back to the front, and to the rear, and hold. 12:54 This will stuff, and we're gonna go for one minute. 13:04 Before we got the first ten seconds starts. And there 13:13 is twenty seconds, and we're half way there thirty 13:23 seconds, keep the arms out straight, palms down. 13:27 For those at home, if they have to drop your arms, 13:29 go ahead and do so, and put them back up as soon 13:31 as you can. Fifteen more seconds, 10, 9, 8, 7, 6, 5, 13:48 4, 3, 2, 1, good. Feels good when we put them down, 13:58 but we got keep stepping that keep the fat burning, 14:11 good job. Okay, we're gonna do thirty more seconds, 14:21 and we're gonna find our jump ropes again. 14:25 I think we lost them, did we, you know there is still 14:27 here. Okay, and fifteen more seconds 5, 4, 3, 2, 1. 14:52 Okay, find your jump rope, let's go, almost I lost 14:59 mine. But you guys keep going; now people 15:01 looking, good, good, keep going. Okay, I found 15:25 mine, left foot, right foot, left foot, right foot, 15:45 left foot, right foot, left foot, right foot, left foot, 16:08 right foot, left foot, right foot, left foot, right foot. 16:31 Step it out, doing good, getting in that good fat 16:44 metabolic mode. Okay, let's slow down, go way 16:53 up high again, okay let it left, right, left, right, 16:58 left, right, left, right, left, right, left, right, 17:05 left, right, left, right, left, right, good keep it 17:12 up. Thirty more seconds, pick in the knees up high, 17:28 knee up high, good job. Twenty seconds, 5, 4, 3, 2, 17:53 1, okay let's go elbow to knee, left, right elbow, 17:58 left elbow okay up, up, up, up, up, up. Opposite 18:05 elbow, opposite knee, here we go, we're doing 18:12 good. Thirty seconds, twenty seconds, and down to 18:42 ten 9, 8, 7, 6, 5, 4, 3, 2, and 1. Okay, step we're 18:59 almost done with this part. Because we start cooling 19:01 down here, you know we're having some more fun. 19:13 There is forty seconds, and now we're down to 19:23 thirty, and twenty five, and twenty, 15, 10, 5, 4, 19:49 3, 2, nice and slow, just walk it out, cool down time 19:58 and finish the race and fought the good fight, good. 20:07 Forty five more seconds, nice and easy, nice and 20:09 easy, just walking it out, the walking it out. I think 20:14 those leg muscles help our heart to cool down, down 20:22 to thirty seconds, and twenty five, and twenty, 20:38 fifteen, and ten, 9, 8, 7, 6, 5, 4, 3, 2,1 on your 20:52 backs, your head up this way. Have your knees 20:57 bend, feet on the ground, hands behind your neck, 21:00 punches, ready am I count, up, down, up, down, 21:06 up, down, up, down. Am I count, up, down, okay 21:14 let's both down, okay up, down, up, down, up, down, 21:21 up, down, up, down, up, down, up, down, up, down, 21:31 up, down, up, down, up, down, up, down, up, down, 21:41 up, down, up, down, one more, up, down. Okay, 21:46 feet off the ground, cross with the ankles, okay and 21:50 up, down, up, down, up, down, up, down, up, 5, 22:00 up 6, up 7, up 8, up 9, up 10, up 11, up 12, up 13, 22:15 up 14, up 15, up 16, up 17, up 18, up 19, up 20, 22:28 legs straight up, okay and up, down, up 2, up 3, 22:37 up 4, up 5, up 6, up 7, up 8, up 9, up, 10 more, up, 22:52 1, up, 2 up 3, up 4, up 5, up 6, up 7, up 8, up 9, 23:09 up, 10. Okay, on your hands and knees, facing 23:12 the front. Okay, let's put your left leg out straight, 23:18 and your right arm straight and just hold with there, 23:22 right arm out real straight, good job. This is an 23:27 excellent stretch and hold for the low back. Stretch 23:32 lot of abdominal exercise. Now, we wanna get little 23:34 back stimulation. We're gonna try and hold that for 23:37 one minute, okay you're in twenty seconds into it, 23:45 good, good going. And there is thirty seconds, 23:53 good jobs folks keep holding, good, good, 24:02 forty seconds, forty five and fifty, 1, 2, 3, 4, 24:17 5, 6, 7, 8, 9, 10, excellent switch, right leg back out 24:25 straight, left arm out and hold, hold it. Again we're 24:31 gonna go for one minute, although it's looks simple, 24:34 it really does nice job on the back, hold on for ten 24:39 seconds, good hang in there. Good, keep your arm 24:49 out nice and straight, hold yourself steady, there is 24:57 thirty seconds good job, and we're almost there. 25:03 Thirty five and forty good, forty five, and fifty 1, 2, 25:20 3, 4, 5, 6, 7, 8, 9, 10, okay back on your hands 25:28 and knees, okay I like you the Archer back up, 25:32 like a cat hissing. Here you go, let's hold that 25:35 stretch okay reverse the heads now, there you go 25:44 good job and back up. Like cat hissing, there you 25:49 go and up and hold that, hold it, and back down, 25:58 and up, up, up, up, hold good job, and down. 26:08 And up, good, excellent both of you, and down and 26:18 one more time, up, and down. Okay back up on your 26:30 feet, let's finish up with just some trunk rotation, 26:35 turn to the left, now to the right, and to the left, 26:42 and to the right, and turn, and turn, five more each 26:48 way. There is one, and 2, and 3, and 4, and 5, 27:08 good job. Thanks folks, well done. 27:14 In our society today, the baby boomers are reaching 27:16 senior citizen age. And they're realizing yes 27:19 indeed, they too get older. And often times 27:21 unfortunately, lot of them they feel like they need 27:23 God. But that's a most important thing in our life, 27:26 we need have that close walk with God. Because 27:28 without him, everything else we do in vain. 27:31 It's only for a corruptible crown. That's, we can't 27:33 take with us, but we can, we can dedicate ourselves 27:37 and our character to God and great things to be 27:40 accomplished. Remember what the Bible promise 27:42 says in Philippians 4:13 it tells us: That I can do all 27:45 things, not something but all things through Christ, 27:48 who strengthens us. God bless you and I'm 27:50 look forward to see you next time. |
Revised 2014-12-17