Participants: Dick Nunez (Host), Cindy Hanson and Megan Frasier
Series Code: BASA
Program Code: BASA000045
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:06 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Many people are now battling depression. 00:16 And they don't know where to turn. 00:19 We have some simple answers stay tuned and find out 00:21 what they are, next on Body and Spirit Aerobics. 00:52 Hello, I am Dick Nunez, Wellness Director of the 00:53 Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit Aerobics. 00:57 One of the conditions we see so often at our 01:00 wellness center nowadays is depression. 01:02 We wonder what's happening, people more 01:05 and more are being diagnosed with this 01:06 condition. And they go on a lot of medications 01:09 and do a lot of things. But, unfortunately all those 01:11 medications are doing is keeping them 01:13 depressed. But, we wanna do is reverse it and 01:16 fortunately there are some ways naturally we can do that 01:19 We're gonna talk more about that as we get into program 01:22 helping me out today will be Cindy and Megan. 01:28 Unfortunately ladies, depression does seem to 01:30 seem to fight the women little bit more then 01:31 the men although the men are not, are not immune 01:35 to that either and a lot of times we see girls 01:37 even your age Megan that are starting to get it, 01:39 so we want to talk a little bit about that. 01:41 And one of the good ways to help depression 01:43 is by exercise. So, we're gonna do that now, 01:45 lets start with just a little easy warm up, 01:48 by swinging the arms around. 01:54 I know one research project talked about 01:56 thattwo thirds of all depression could be 01:59 reversed with six weeks of regular exercise 02:03 three times a week. And that's a lot, 02:08 and definitely with the what people eat 02:14 and how they take care of themselves, 02:15 and so I could do with it. But I always encourage 02:18 people who were feeling very down is go 02:21 to bed earlier, we find that to be very beneficial. 02:25 Okay, up around the other way. 02:28 'Cause when we go to bed and catch the early hours 02:31 of sleep before midnight and follow our natural 02:35 biological clock we find that we wake up a lot 02:39 more refreshed and feeling ready to take on 02:40 a new day. Okay, lets start into our exercise now. 02:48 And we're gonna just kind of do a press forward 02:51 and squeeze together, bring it back, press it out, 02:55 and back, and press it out, and back, and press, 03:01 and back, and press, and back, and press, and back 03:07 and press, and keep going. 03:11 Unfortunately we find a lot of people even that are 03:14 involved in Christianity, they still battle depression. 03:18 And they can't figure out why, 'cause they think 03:20 I pray and pray and pray and pray and God 03:22 just doesn't take that depression from me. 03:24 And then they start blaming God saying, 03:26 why haven't you taken this from me, 03:28 I prayed about it and prayed about it 03:29 and I still have it. Well, the reality is 03:33 they haven't surrendered it yet. 03:35 They're demanding that God take something from them 03:36 and maybe that God's trying to show them 03:38 some things that they need to be doing 03:40 some changes in their life to help them 03:42 get past the depression 03:43 Okay, now let's rotate up, gonna push up at an angle, 03:47 squeeze your hands together at the top. 03:52 Reach way up, and up, and up, and up, 03:58 10 more times there is 1, push up, and up, 04:05 there is 4, and press, and press, 04:10 and here's 7, and 8, two more times, 9 and 10. 04:18 Good, alright Megan you want to get the towels for us. 04:26 Okay, we're gonna work on our upper back now, 04:30 and the way we are gonna do this is we're gonna 04:32 gonna take our towel and pull it apart, 04:33 we're gonna come up and we're gonna bring it back down. 04:37 We're coming up, and down, and up, and down, 04:42 and up, and down, pull the towel apart, 04:47 it should be tension not the whole time 04:49 and up and down, and up and down, and up, and down, 04:57 way up, way down, up and down, up and down, 05:04 up and down, keep pulling it apart, 05:08 pull it apart, pull it apart. 05:10 Hold it at the top, okay now we're gonna 05:14 bend to the right, we're gonna bend to the left, 05:18 back to the right, now to the left, back to the right, 05:24 and to the left, back to the right, back to the left, 05:30 and to the right, and to the left, back to the right, 05:35 back to the left, back to the right over to the left, 05:41 3 more times. There is 1, and over and 2, 05:47 over and 3. Okay, let it drop for a moment, 05:52 let those shoulders rest for a second. 05:54 Well, I guess it's hard holding 05:56 that up after awhile. Okay, so now what we are 06:00 gonna do is we're gonna take our towel 06:01 and we're gonna grab the end of it like this, 06:04 we're gonna grab down here with the other hand, 06:07 lets go ahead and both do it on the right side, 06:10 grab it at the end with your right hand, 06:11 see how I'm doing it. Okay, then grab with 06:15 with your left hand, okay then we're gonna 06:17 gonna rise up and pull back down, and up, 06:20 and down, and up, and down, 06:24 the towel is working as our resistance, 06:29 so often in our wellness program, 06:32 people come and we take them out for walks. 06:35 And at first we are not so sure they wanna go for walk, 06:39 but after they get done with the walk 06:41 and amazing things happen, they feel better. 06:44 Because now they get the chemicals stimulus 06:46 of the endorphins and that gives you a feeling 06:48 of well being and you keep doing that 06:52 that and you find yourself having 06:55 a little different change of heart. 06:56 I've seen many people who have been very pessimistic 07:02 and suddenly they change and start becoming optimistic. 07:06 Three more times, and up, one more time, and up, 07:13 okay it's gonna change sides, gonna grab the end 07:17 with your left hand, grab underneath with your right, 07:20 raise up, pull back down. I did some prison 07:26 ministry work for a while and one a young man 07:29 who was in there, I had some of the inmates come up 07:31 and say what have you done to this fellow. 07:33 So, what are you taking about, they said, 07:34 he was one of the cruelest, meanest guys in the prison. 07:37 If you said hello to him, he would curse at you, 07:40 he would never greet you, he would never say excuse me, 07:43 and now he's saying good morning, how are you doing, 07:46 thank you, excuse me, what have you done to the guy? 07:50 ? I said well I haven't done anything, 07:52 but the Holy Spirit has, 07:53 Holy Spirit can totally change 07:54 somebody's outlook on life. 07:59 Okay, 5 more times, give yourself resistance 08:03 and up, and up, one more time and up, and good. 08:10 Okay, we're gonna our towel again, 08:13 this time we're gonna take it palms up. 08:15 And we're gonna curl it, and we're gonna go down, 08:19 curl up, and down, up, all the way down, 08:24 all the way up, and down, and up, and down, and up, 08:29 and I know in working with people with eating disorders 08:33 I found the exercise to be a good key for that as well, 08:37 'cause it helps them take control of their life 08:38 in a different way. So, if taking 08:40 in a negative aspect of starvation or purging, 08:43 they're not taking the toll of their life of exercise 08:46 and they feel a whole lot better and it's really hard 08:49 to exercise and make good progress 08:51 progress if you are not eating properly 08:52 and so that forces the person 08:55 who's battling an eating disorder 08:56 to make a choice, one way or the other, 08:58 are you going to get healthy and fit 09:00 or you gonna keep trying to tear yourself part 09:03 and as it comes down to it most people 09:06 in those conditions really don't care 09:08 if they're muscular, they just don't want to be fat. 09:11 And fat can cause people to be depressed. 09:16 Cindy, I know you a spend lot of work, working 09:19 with people in counseling and so you see 09:22 a lot depression in your work. 09:27 Okay, 5 more times, and 2 more, and good. 09:36 Okay, now we're gonna do some triceps work 09:39 and what we are gonna do is we're gonna grab 09:40 towards the end of our towel 09:41 with your right hand, so we're like this. 09:45 This way. There you go, and with the left hand 09:48 we're gonna grab it here, we're gonna start up 09:51 by our left pectoral muscle, we're gonna push down 09:54 and back up, push down and up, and 10:02 and Cindy in your work what do you find being 10:04 some of the major causes of depression? 10:09 Usually emotional, you know like emotional problems. 10:13 Emotional problems that haven't been dealt with. 10:16 Dealt with. Okay. Eating or a lack of exercise. 10:20 Lack of exercise, okay. Push down, and push, 10:25 and push, and press, extend the elbow 10:32 all the way down, try and get way down, and way down 10:36 and way down, way down, so that arm is 10:38 totally extended, way down, way down, 10:41 give yourself some resistance, 10:43 I shouldn't see the towel looking loose 10:45 and so well at the end, that's okay. 10:47 Okay, 4 more times, and press, and press, 10:54 and press, and press, good. 10:58 Okay, we're gonna switch it, grab it 11:00 now with your left hand down towards the end, 11:02 and you're gonna grab with your right, 11:04 just a couple of inches above the other hand 11:07 that way you can stay close to it 11:09 and you can get the full extension down. 11:11 You are switching over, so you grab on left here, 11:13 come around here with your right, there you go 11:17 go and then you're gonna go all the way down, 11:18 and back up, good. Okay, keep it 11:22 nice and tight to your body, all that your working 11:25 is your triceps. 11:28 And you have arms just like mine. 11:31 Go show all your friends. And you won't have 11:37 have to worry about the boys giving you a hard time. 11:39 Okay and press, and press, and press, 11:46 all the way down, all the way down, 10 more times, 11:50 press, and press, and press, and press, press it down, 11:57 down, and down, and down, and down, and down, 12:03 one more time and down, good. Okay, Megan 12:09 if go can ahead and get the towels out of here. 12:10 Well, I guess we'll start and do some aerobic 12:14 exercise now. Both anaerobic which we just did, 12:17 some resistance work and aerobic trainer 12:20 are very beneficial for helping reverse depression 12:22 and so we've done some of that, so lets do some more, 12:25 lets start with some side steps nice and easy, 12:27 okay go to your left, okay, back to the right, 12:30 left, and right, and left, and right, left, 12:35 and right, left, and right, okay step in place, 12:42 step in place, okay lets go and swing your arms Cindy 12:52 Okay, pick it up a little bit. This is a beginning 13:02 phase of aerobic exercise where we just start 13:05 warming the body up and then as we get warmed up 13:09 we will start picking up the phase a little bit. 13:12 As we get that heart start to beat, 13:14 if we push it too fast too soon then we put 13:17 a real strain on the heart and we can cause 13:20 some premature ventricular contractions which also 13:23 can be caused from depression and stress. 13:26 We are getting a good night sleep 13:28 sleep or if we're worried about things or 13:30 what I always tell people is if they are something 13:32 you should be doing that you are not doing 13:34 or if there's something that you are doing 13:36 doing that you shouldn't be something you are doing, 13:39 did I get that right, it's kind of like 13:42 the Apostle Paul saying I do, but I don't wanna do. 13:44 Yeah. If there is something you should be doing 13:46 that you are not doing or vice versa you will find 13:49 yourself in a state of mental disease. 13:51 Okay, lets go back to the side steps, 13:55 hands on the hips, okay step left, 13:56 then bring your foot to it, then over, 13:59 bring your foot to it, to the left, 14:01 bring your foot to it, there we go, now we are going. 14:04 Very good, we look a thorn between two roses here. 14:17 Okay, and left, and right, and left, and right, 14:28 and left, and right, and left, and right, 14:32 and left, and right, and left, and right, 14:37 left, right, left, right, left, right, left, right, 14:45 left, right, left, right, left, right, left, right, 14:53 left, right, left, right, pick it up a little bit, 14:57 little bit faster, left, right, left, right, 15:03 left, right, left, right, left, right, left, right, 15:11 left, right, left, right, left, right, left, right, 15:17 left, right, left, right, okay step, now see 15:22 if my foot speed is still there. 15:30 Used to play basketball years and years ago. 15:33 Stepping sideways was very beneficial 15:38 Swing the arms. Okay, go ahead and keep going, 15:54 go ahead and pick it up, one of my favorite stories 15:57 from the Black Hills is we had a fellow name 15:59 Kelly come out to our program and he was so depressed 16:03 by the time he finished the program 16:05 he was still very quite, I thought well 16:07 I don't know if we had much effect on this guy. 16:09 About six months later I get a call from him, 16:12 he goes hey Dick this is Kelly. 16:14 I said Kelly who? He goes you know depressed Kelly. 16:17 And I said, well you don't sound like depressed Kelly, 16:19 because that's 'cause I'm not depressed Kelly anymore. 16:21 I said what happened, okay pick it, pick it, pick it 16:23 swing the arms. I said what happened to you. 16:26 And he said well I kept following the things 16:29 that Pastor Dan suggested 16:30 I do and I kept following the program, 16:32 of eating right and exercise, drinking water 16:34 and I feel absolutely great now, 16:37 in fact he was just getting ready to get married 16:38 when I talked to him, he was working again, 16:40 but we found so many people come out that they are 16:42 are so depressed they can't even function anymore. 16:44 They can't work anymore, 16:45 they can't stay in a family life. 16:47 There just have nothing going for them. 16:49 Okay, lets pick it up a little more, 16:51 a little faster still. Swing the arms, 16:55 come on Cindy, swing those arms. Very good, 17:03 okay let's go to another transaction that's lunge. 17:06 We won't go very deep, we just lunge out, 17:08 and lunge, we're just breaking the rhythm. 17:13 The reality is when it comes to aerobic exercise, 17:18 there are really so many ways you could move 17:20 yourself around and we try not to get too dancing 17:23 here on Body and Spirit Aerobics. 17:25 Mom Ford who was a old friend of the program for years 17:28 years always kept me in check, if it started 17:31 to feel like too dancing, she goes 17:32 I feel like I'm dancing. 17:34 And also we try and keep it fairly simple 17:39 because it's difficult when you're following 17:41 an aerobics program and they're doing all sorts 17:44 of different things with their arms and legs 17:46 and so forth and just when you feel like you catch up 17:48 then they switch on you. Oh! no, I got to try 17:51 and figure out something else. 17:53 So, we try and keep it fairly simple 17:54 and just keep the rhythmic activity going. 17:57 I know a lot of people have success in exercise 18:00 by just using ike a rebounder, 18:02 where you just bounce in once place 18:04 and of course you change some of the variety 18:06 of how you bounce but the reality is 18:07 you're just bouncing up and down. 18:09 In our case what we're doing mainly is stepping, 18:12 we're using the major muscles, the legs 18:14 to keep us working aerobically, 18:16 and something you can do 18:19 in the privacy of your own home. 18:21 Lunges are good exercise, we are not going very deep 18:27 because we are just using this 18:29 as part of our cardiovascular conditioning, 18:31 but still the same concepts that we always follow 18:34 here on Body and Spirit Aerobics 18:36 make sure your knee does not go past your foot. 18:40 Lunges are a good exercise, which you might find 18:44 yourself limited and how deep you can go. 18:46 Okay, ladies go back into the step again 18:49 okay pick it up, now let's lift the knees up higher. 18:56 We should be getting nice and warm, 18:59 so we can put the pace to it now. 19:02 But, as we exercise we just feel good about ourselves 19:05 and I know for myself if I can't left weights 19:08 weights I get very mentally irregular, 19:11 so I've got to keep training. 19:13 It's easier for me to lift weights 19:15 than to do aerobics, but I do them both 19:17 because I feel so good after doing my aerobic workouts. 19:19 And I try and do two of those a day for about 19:22 a half-an-hour, riding a bike or an 19:24 elliptical machine or something like that. 19:26 Okay, keep stepping, swing those arms, swing the arms. 19:29 Okay, faster still, okay we're gonna challenge 19:35 it a little bit, good job Cindy. 19:40 Stay happy ladies; stay happy, 19:42 we're having a good time. 19:49 For those at home if you are feeling depressed 19:51 I would suggest you get up in the morning 19:53 nice and early, get some water, 19:55 start your day with prayer and meditation, 19:58 have a good breakfast, get some exercise, 20:01 go outside and get a lot of sunshine and fresh air, 20:04 that's a great mood alterer. 20:05 I'm from Olympia Washington come on, come on, come on, 20:09 pick it up, pick it up, pick it up, 20:10 just 'cause I'm talking doesn't mean you slow down. 20:12 I'm from Olympia Washington and I got used to it 20:15 being raised in an environment where it was cloudy 20:18 300 days of the year. 20:19 Now back when you are living in it, 20:21 you really don't think about it, 20:22 but now in the Black Hills it's sunny 20:25 over 300 days of the year. 20:26 And so now when I go back home to Washington state, 20:30 it becomes a little more difficult for me to hang 20:32 around very long, because it gets depressing Cindy. 20:35 Okay, faster, faster, there you go, 20:41 that's the way, that's the way, 20:44 pump the arms, pump the arms. 20:46 Oh! you girls are doing great. 20:50 And they're starting to glow, just a little bit. 20:54 Very good keep pumping it off. 20:59 We're gonna do another minute of that. 21:01 I know in Alaska they have some problems 21:05 with that too during the, you know doing the year 21:07 of the time of the midnight sun, 21:08 that's when people don't sleep because its so 21:10 bright all the time, but then you have the darkest. 21:14 Come on Cindy, home stretch come on. 21:16 40 seconds, pump the legs, pump the legs, 21:22 pump the legs. Now, we'll start cooling down, 21:29 best news you've heard yet, 21:33 that will lose the depression right there. 21:35 Oh! Good, cool down; pick it up, pick it up, 21:39 last 20 seconds come on. 21:41 Cindy is about ready to run off the set. 21:45 10 more seconds ladies come on, 21:48 home stretch it, pump it, pump it come on. 21:54 Alight, slow it down, slow it down. 22:31 Oh very, you two hit the brakes in a hurry, 22:32 I'll tell you what. This is a very important part 22:33 of the aerobic training as the first part 22:34 is of starting the heart up and warming up. 22:36 And then getting into your training mode 22:37 and now we going through the cool down phase 22:38 where we are allowing our body to help our heart 22:39 slow down by continuing to pump oxygenated blood up to the 22:40 heart, the calf muscles, the gastrocnemius in the back 22:41 of your leg are called the second heart, 22:42 because they work on squeezing that venous blood backup 22:43 And good circulation also helps the depression 22:44 because when you eat a bunch of high fat foods 22:45 or lot of surgery foods and you don't get 22:46 good blood flow to your brain, 22:47 then you start feeling mentally irregular. 22:48 If don't get enough glucose in our system 22:49 people get up and they skip breakfast totally 22:50 and they go off to work. No wonder they get so 22:51 mentally irregular, then they get in a habit of 22:53 being mentally irregular and then pretty soon nobody wants 22:54 to be around them anymore and that just kind of exasperates 22:57 that depression feeling or people become very negative 23:00 about things. you look for negative things about people 23:02 and situations for Body and Spirit Aerobics 23:05 as you're watching the show, sure you can 23:07 pick us apart because we are just people, 23:09 but if you look for the good things 23:10 we get letters from all across the world from people 23:12 who are blessed by a simple effort of 23:14 Body and Spirit and Body and Spirit Aerobics. 23:17 So, when we look for good things we can find them, 23:19 when we look for bad things well we can find those too. 23:22 Unfortunately when we look for bad things 23:23 it affects you, not so much the people 23:26 you are thinking the things about. 23:28 Keep stepping, we are coming down towards 23:31 the end of our aerobic part. 23:33 How are we doing Megan? Good. 23:35 Cindy, you okay? Fine, yeah. Okay, you feel warm, 23:39 alright. Yep, I warmed up. 23:41 You warmed up, okay, a little bit slower now, 23:44 now we are just taking a nice little stroll, 23:47 a walk through the park. 23:48 Here we go, checking out the trees and the flowers 23:52 and the, and all the birds in the pond, 23:57 okay and good. Alright, now we should stretch out, 24:02 I like you to use me as a brace, come over 24:04 and put your left hand on my shoulder, right hand, 24:07 okay go and get your ankle there 24:09 and you get yours there, alright 24:11 and we are gonna stretch the quadriceps. 24:13 So, you should feel that right in your thigh. 24:15 you feel it there Cindy? How about you Megan? Yeah. 24:17 Okay. I make a good wall, good job standing here. 24:26 Okay, switch sides now, put the other hand 24:30 on my shoulder and grab the other leg. 24:33 If you can't get a hold of your ankle, that's okay 24:37 just get a hold of your pant leg and that will be fine 24:39 and you'll find the more that you do it, 24:41 that more affective you will be at it. 24:43 Oh! very good Megan. 24:44 Maybe you can wrap it around and touch the floor. 24:51 Okay, good, now lets stretch the hamstring. 24:54 The way we are gonna do that one is we are gonna 24:55 step out with the left foot, go up on the heel. 24:58 The right leg is bent, and then you gotta lean forward, 25:01 keep your check up and you're gonna feel it 25:04 stretch in the back of your leg. 25:05 We're gonna hold each stretch 25:07 for about 10 to 15 seconds, 25:09 you just focus on your breathing, in through 25:12 the nose, out through the mouth 25:13 as you are doing your stretch, 25:15 deep breathing exercises can also be very beneficial 25:18 to help people relax. Okay and switch, 25:28 okay and as I mentioned early, lot of people 25:31 who go to churches still battle depression, 25:33 in fact I've done some sermons on depression 25:36 and have found that when you a call, 25:41 many people respond, okay lets step out the side, 25:44 to the fact that they are depressed. 25:50 But certainly spiritually we wanna give 25:53 our cares to God, I feel like 25:55 John Bunyan had a real grip on this whole thing 25:58 when he wrote the allegory. 25:59 Pilgrim's progress when he talks about Christian 26:01 carrying all the heavy weights up on them, 26:05 when they shouldn't be, they should be putting in 26:07 with the foot of the cross and as that's what 26:09 we need to be focused on too, 26:10 but unfortunately we say we're putting it right 26:13 before the cross and then we take them right back again 26:14 Okay, switch and feel the stretch. Okay, good, 26:24 now lets just do a couple of trunk rotations 26:26 and we'll call it good, okay, and back over, 26:29 and turn, and turn, one more time, turn, and turn. 26:40 Okay ladies, we're all done. Thanks a lot. 26:45 If you're battling depression you might want to seek 26:47 out some professional help. 26:48 The Seventh-day Adventists have several lifestyles 26:50 centers that all, I'm sure all have good programs 26:52 they are dealing with it. 26:53 One of our unique features of our program is 26:56 that we do have a full time counselor 26:57 and we do full time personal training. 27:00 And that helps people to get that one on one 27:02 and makes him feel good about 27:03 what they're accomplishing. 27:05 Find somebody that you can talk with, 27:07 that you can share some of the feeling you've got 27:08 and deal with some of the things from your past. 27:10 I've meet so many people that carried baggage 27:13 from their past and it's so hard for them 27:15 to get rid of it, it's easy to tell somebody 27:17 to just get over it, but in reality, 27:20 it doesn't work that way. So, find somebody 27:22 you can really trust and care about that you can talk 27:24 and then also get into a good program 27:26 where you're drinking a lot of water, 27:27 you are eating healthy, get the rest 27:29 get the rest that you need, get to bed early, 27:32 get up early, get some exercise, 27:33 you'll be amazed what you can find. 27:35 And do it all for the right reason, 27:36 do it for the glory of God. 27:38 Glorify God with your body 27:40 and claim the promise that we do. 27:41 In Philippians 4:13 it says that we can do all things 27:45 through Christ which strengthens us. 27:47 Thank you for joining us. God bless you. 27:49 I look forward to seeing you next time 27:51 on Body and Spirit aerobics. |
Revised 2014-12-17