Participants: Dick Nunez, Mrs. Ford
Series Code: BASA
Program Code: BASA000013
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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. 00:14 If you think you're too old to get regular exercise 00:16 and guess again, there's so much you can do, 00:19 you wouldn't believe it. 00:20 Stay tune and find out how, next on Body & Spirit Aerobics. 00:52 Hello, I am Dick Nunez, Wellness Director 00:54 at the Black Hills Health and Education Center. 00:56 Welcome to Body & Spirit Aerobics. 00:59 Today we're gonna be doing a senior exercise program, 01:01 but little bit different. 01:03 Often times, we use chairs because we know 01:05 that seniors have trouble getting around, 01:06 or getting up and down, 01:08 but also there are lot of seniors out there, 01:10 they don't need chairs, they're just fine, 01:12 they can be very active and move around 01:14 and do all sorts of exercise. 01:16 In fact, we got such a person helping us out today. 01:18 So I believe we're ready to get started. 01:20 Helping me out today will be 01:21 the old friend of 3ABN, Mom Ford. 01:24 And we're gonna start our exercise. 01:26 Are you ready? Ready. 01:27 We're gonna have some fun, okay. Yes. 01:28 Let's loosen up, up and around. 01:39 Okay and let's go around the other way. 01:43 Nice big circles. 01:51 And two more times. 01:55 Okay, let's get the hands in a prayerful position 01:58 and we're gonna come up and back down, 02:02 and up, and down, and up, and down, 02:08 and up, and down, and up, and down, 02:14 ten more, one, 02:17 and two, and three, 02:22 four, five, 02:27 six, seven, 02:31 eight, nine, and ten. 02:37 Good job, okay. 02:39 Now we're gonna do is we're gonna stay right your feet, 02:41 your left foot is out in front of you there. 02:44 Okay, we're gonna reach out, grab our wrist, 02:47 now reach out with your right arm here 02:49 and grab it with your left wrist, 02:50 with your left hand, excuse me, pull back and then out, 02:54 it's like we're cutting wood. 02:57 You saw a lot of wood in your day. 02:59 No. No. 03:05 Now you can see what you missed down on. 03:07 I can start. Okay, that's good. 03:15 I once had a 87 year-old lady 03:17 come to the wellness program, and I said, 03:19 what do you come here for. 03:20 She said, I want a new lifestyle. 03:24 Five more times, one, and two, and three, 03:31 and four, five. 03:33 Now we're gonna switch around. 03:34 Put your right leg out in front. 03:36 Okay, we're gonna reach out with the left arm, 03:38 grab it with the right hand and pull and out, 03:42 pull and out, pull and out, pull and out, 03:46 pull and out, pull out, 03:50 pull out, pull and reach, 03:55 pull, seven, pull, eight, pull, nine, pull, ten more 04:03 One, two, three, 04:09 four, five, 04:13 six, seven, eight, 04:19 nine, ten, good. 04:22 All right, now we're gonna warm up for our aerobic part. 04:25 I want you to put your foot out, 04:29 okay, just put your left foot out. 04:30 What we're gonna do is, 04:32 we're gonna point our toe towards the ceiling 04:35 and press your foot back down, up and down, 04:39 up down, up down, up down, up down, 04:45 up down, up down, 04:49 up down, up down, up 04:54 there's ten, ten more. 04:56 One, two, three, 05:01 four, five, 05:05 six, seven, eight, nine, ten. 05:12 Switch over, okay, toe up down, 05:17 up two, up three, up four, 05:23 up five, up six, up seven, 05:28 up eight, nine, ten, 05:33 11, 12, eight more. 05:36 One, two, three, four, five, 05:44 six, seven, eight. 05:47 Okay, step back, right leg is up front, 05:52 put your right leg up front, put your left foot behind. 05:54 Here we're gonna push up on to the toe like this, 05:57 and then down, up and down, up down, 06:02 up down, up down, 06:06 up down, up down, 06:09 up down, up down, up, ten more. 06:16 One, two, three, 06:22 four, five, 06:25 six, seven, eight, nine, ten. 06:33 Good, switch. 06:36 Okay, push up on the toe and down, 06:39 up down, up down, up down, up down, 06:46 up down, up down, up down, 06:52 up, good, up, ten more. 06:56 One, two, three, 07:01 four, five, 07:04 six, seven, eight, nine, ten. 07:11 Okay, we need to start stepping. 07:14 It's like we're marking and marching along. 07:19 Good. 07:26 Mom Ford, walks four miles. We'll see if I can- - 07:29 Only if I have time. Only if you have time. 07:31 Well, half the mile will take you to do that. 07:33 Well, I don't go that fast. 07:35 I go two miles everyday 07:37 but that should take about 40 minutes. 07:41 Okay. 07:45 That's pretty good still though. 07:52 We're not gonna walk four miles, 07:53 but we're gonna put some-- 07:56 some movement in here. 08:02 Walking is great exercise 08:04 especially in the great outdoors, 08:07 when you can get lots of sunshine and fresh air. 08:11 In some parts of the country, that becomes difficult, 08:15 that's why we do programs like these. 08:20 Although some programs I see filmed in Hawaii, 08:23 or you sitting in the colder, South Dakota, 08:29 I don't know if that's suppose to make me feel better or not. 08:31 Yeah, it does. 08:34 That they're in Hawaii, and I am not. Yeah. 08:41 Good, keep it up. 08:53 And keep stepping, we're gonna go for one more minute. 09:06 You're doing okay. Yeah. 09:07 This is a piece of cake for you. 09:10 I don't think it's cake. 09:14 That sounds too easy. 09:16 Okay. 09:24 Now we're down to 30 seconds. 09:33 And down to 20. 09:39 And 15. 09:44 Ten, nine, eight, seven, six, 09:49 five, four, three, two, one. 09:53 Hands on your hips, step out to your left, 09:57 then bring the foot over, and back to the right, 09:59 bring it over, left over, right, good, 10:04 left together, now right together, 10:09 left together, right together, good. 10:12 Left together, right, good, left, and right, 10:18 and left, and right, and left, 10:22 right, left, right, 10:26 left, right, left, right, left, right. 10:32 I think we're going faster. 10:33 We're going faster, we are. 10:37 Now you get the rhythm first of the movement. 10:41 Now we can pick it up a little bit. 10:44 But--we don't want to get too much like dancing. 10:48 No, we don't want to get like dancing. 10:55 Okay, now we're gonna take big steps, 10:58 big steps, big step, good. 11:07 I'm doing steps, or your little step. 11:16 That might be, but I have to worry 11:17 that your feet are gonna move faster than mine. 11:24 Good. 11:31 Good, get the steps big, 11:35 Twenty more seconds. 11:40 Fifteen. 11:48 Now we're down to five. 11:53 Now small steps again. 12:01 Good. 12:08 And we are going to do 45 more seconds there, 12:16 and we'll change action again. 12:24 Thirty seconds, 12:29 and 25. 12:35 Good. 12:39 Fifteen. 12:44 Ten, nine, eight, seven, six, 12:49 five, four, three, two, one, okay. 12:54 We're gonna step, we're gonna step real high, 12:57 okay let's go left leg, okay, right leg, 13:01 left, right, left, right, 13:06 left, right, left, right, 13:10 left, right, good, up, 13:14 way up, up, left, right, 13:19 left, right, left, right, 13:23 left, right, left, right, 13:27 left, right, left, right, 13:32 left, right, left, right, 13:37 left, right, good, Up. 13:44 Ten more seconds. 13:46 I am not a drum major. 13:48 You are not a drum-- Neither am I. 13:55 Okay, regular steps now, with the arms swinging into it. 14:01 That feels better? That feels better? Yes. 14:09 That's a little bit more like what you usually do. 14:11 You're picking those knees up are important 14:13 lot of people as they get older 14:15 lose that ability to lift their legs up. 14:19 Add that. 14:22 Well, you didn't have any trouble. 14:30 Okay, we're gonna put little shoulder action 14:32 in here in just a moment. 14:34 I know you enjoy doing that. 14:44 And in ten seconds, we're going to a transition, 14:47 we're gonna keep stepping, 14:49 got to keep those legs moving. 14:53 Now we're gonna put the arms out. 14:55 We're gonna do some large circles while we step. 15:04 And we have to work on coordination, 15:05 we got to turn and step at the same time. 15:12 Good. 15:16 Okay, let's go back the other way. 15:29 And back to the front again. 15:40 And back to the rear. 15:53 Okay, now we're gonna hold it tight. 15:56 Keep stepping on, I'm gonna stop when you stop. 16:03 There we're gonna hold for a minute. 16:06 Can you handle that, okay? Yes. 16:09 Am I mean, we have got two minutes to go. Oh no. 16:24 Okay, we got 30 seconds to go. 16:25 Now for those at home, 16:27 you need to put your arms down, 16:28 that's okay and get them back up as soon as you can. 16:44 How you're doing? I'm fine. 16:46 We are going for another one? 16:49 Thirty minutes. Thirty seconds, 30 minutes. Thirty seconds. 16:52 Thirty more seconds okay, Thirty more seconds. 17:00 Good job, you're doing great. 17:03 Now we're down to 20. 17:13 And now we're down to ten, nine, eight, 17:16 seven, six, five, four, three, two, one. 17:24 Great, drop the arms down, 17:25 but keep stepping, keep stepping. 17:31 Another ten you see there you wanna stop and rest. 17:34 After a job well done, but we got to keep going. 17:39 We're looking for that finish line still. 17:42 Still couple of minutes down the road there. 17:52 Okay, it's time to switch and we're gonna go 17:55 high knee again up, right leg. 17:58 I have to watch for a while, 17:59 Okay, I'm only teasing. 18:03 Left leg, right leg, left, right, left, right, left, 18:11 right, left, right, left, right, left, right, left, 18:19 right, left, right, left, right, left, right. good. 18:28 Twenty five more seconds. 18:38 Now 15. 18:55 Okay and step. Your arms swinging. 19:04 We're just about ready to go into our cool down time. 19:08 That's always a nice time in for-- 19:09 I'm ready. You're ready for that? Aha, aha. 19:11 Okay, we will start that, 40 seconds, 19:14 All right. 19:19 Doing great though. Thank you. 19:21 We're almost there. 19:25 Thirty seconds. 19:34 And down to 20. 19:44 And ten, nine, eight, seven, six, five, 19:49 four, three, two, one. Okay slow it down 19:54 nice gentle walk now. 19:57 Now we're just going through a stroll in the woods. 20:05 We want to let our legs help our heart slowdown. 20:15 Now we're just off for a nice after church stroll here. 20:25 Okay, 30 more seconds to this. 20:28 Then we'll get into little stretching. 20:34 And 20 seconds. 20:44 Ten, nine, eight, seven, six, five, 20:51 four, three, two, one. 20:55 Okay, put the foot back, 20:57 press your heel to the ground. 20:59 Just hold that. 21:01 Stretching the calf area, 21:04 good. 21:09 ten more seconds, one, two, three, four, five, 21:15 six, seven, eight, nine, ten. 21:20 Switch, 21:22 Press foot to the ground. 21:25 Hold that. 21:31 Ten more seconds, one, two, three, four, five, 21:37 six, seven, eight, nine, ten. 21:42 Okay, put your leg out, up on your heel. 21:46 Okay, we're gonna lean forward into it. Okay. 21:50 And up on your heel now, well there you go 21:52 and lean forward 21:54 so that you feel the stretch back here. 21:58 Things are jumping around. Yeah, how about that. 22:02 Ten more seconds, one, two, three, four, five, 22:08 six, seven, eight, nine, ten. 22:13 Switch, hold. 22:23 Ten more seconds, one, two, three, four, five, 22:30 six, seven, eight, nine, ten. 22:34 Step up to the side, 22:37 stretch inside your thigh and hold that. 22:45 Ten seconds, 22:47 one, two, three, four, five, six, seven, eight, nine, ten. 22:56 Shift to the other side, okay. 23:05 Stay back for ten more seconds, 23:07 one, two, three, four, five, six, seven, eight, nine, ten. 23:17 Good, okay, let's shrug the shoulders around. 23:22 Nice and slow, around, around, good. 23:34 For five more one, two, three, four, five. 23:44 Now the other way, up and around, 23:48 way up and around. 23:58 And ten more, one, two, three, four, five, 24:06 six, seven, eight, nine, ten. 24:13 Let's turn our head to the side. 24:16 Now look the other way, 24:19 and turn, and turn, and turn, and turn. 24:27 Now let's look at the ceiling, 24:30 and down to the floor, 24:32 up to the ceiling, down to the floor. 24:36 And up and down, and now hands behind the back, 24:41 contract your abdomen, bend over the waist 24:44 and then up and then back, contract 24:49 over, up and back, contract, 24:55 over, up and back, contract 25:01 over, up and back, contract, 25:07 over, up and back, contract, 25:12 over, up and back, contract, 25:18 over, up and back, contract, 25:23 over, up and back, contract, 25:28 over, up and back, contract, 25:33 over, up, ten more contract, 25:38 over, up, it's one, contract 25:43 over, up, it's two, contract, 25:48 over, up, three, contract, 25:53 over, up, four, contract, 25:58 over, up, five, contract, 26:02 over, up, six, contract, 26:07 over, up, seven, contract, 26:11 over, up, eight, contract, 26:15 over, up, nine, one more, contract, 26:21 over, up, and ten. 26:23 All right let's turn in the trunk 26:27 and turn, and turn, 26:33 and turn, turn, and turn, 26:40 five more each way. 26:42 Turn and turn there is one, 26:50 and two, and three, 26:58 and four, and five. 27:04 All right well done, thank you so much. 27:09 Just because your years are advancing, 27:11 it doesn't mean you have to give up 27:12 on so many things you love to do. 27:14 You should be able to enjoy life to the fullest, 27:16 go golf, go for a walk, play with your grandchildren. 27:20 Go for a, go for a nice hike in the woods, 27:22 whatever you want to do, 27:24 if you just get in to regular exercise program, 27:25 people have been amazed 27:27 at how fast they can turn it around. 27:29 Even if you're in 70's, 80's or yes even in your 90's. 27:33 If you still have movement, you can still improve. 27:36 God has made us that way. 27:38 We wanna do it for the right reason. 27:40 We wanna glorify God with our bodies at all times, 27:42 no matter what age we are. 27:44 But do it for the right reason 27:45 Philippians 4:13 says, "I can do all things 27:48 through Christ who strengthens me." 27:50 God bless you, keep exercising 27:52 and I hope to see you next time. |
Revised 2014-12-17