Participants: Dick Nunez (Host), Frances Clark
Series Code: BASA
Program Code: BASA000062
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:13 Lot of people would like to get into regular exercise programs 00:16 but they can't, because they don't have 00:18 use of their lower body. 00:19 Well, there is good news, 00:20 you can do a regular exercise routine 00:23 that we're gonna show you on next 00:24 on Body and Spirit Aerobics. 00:52 Hello, I'm Dick Nunez, Wellness Director 00:53 of the Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit Aerobics. 00:58 Well, unlike regular program where I come jogging out, 01:01 I'm starting in a chair today, 01:03 because this program is gonna be, 01:04 specifically for those 01:06 who don't have use of their low your body. 01:08 In fact, I've actually had calls before 01:11 from people who say, hey, how come your program 01:13 was entirely upper body today, 01:16 I want to do some other things. 01:17 I said, well, did you check the topic for the day. 01:20 And of course, when you look at the topic 01:22 it shows it was for those who are lower body challenged. 01:25 So there are a lot of people out there 01:27 who can get around real well on the same token, 01:31 when they do this program they find themselves 01:33 doing so much better and have been real excited 01:36 that there is workout routine, 01:37 if they can do regardless of the fact 01:40 that they can't get around very well on their legs. 01:42 So everything we're gonna be doing is in a chair today. 01:45 And helping me out today will be Frances Clark, 01:48 who is an old friend of 3ABN. 01:50 In fact, many people have been blessed 01:54 to be able go to her house. 01:55 She definitely is blessed with a gift of hospitality. 01:58 As so many have eaten over there. 02:01 And she is also the mother of Tammy Larson, 02:03 who has been working at 3ABN for a long, long time now. 02:08 I don't remember how many years now, 02:09 but Tammy works with the cameras 02:11 and also does lot of artist work 02:13 and is very talented in that way. 02:15 So, Frances is gonna help me out today, 02:17 so she is being very brave 02:19 and so we're gonna start our workout 02:21 by just warming up a little bit, Frances 02:23 and we're just gonna bring our arms up 02:25 and then come back down again. 02:28 We're gonna go up, and down. 02:31 And up, and down. And up, and down. 02:38 And up, and down. 02:41 As we go through our workout, 02:43 we might find ourselves needing just to stop 02:45 and rest a little bit and that's okay. 02:47 We're gonna keep going, let's do it 02:49 five more times Frances. 02:51 There's one. And two. 02:56 And up and three. Two more times. 03:00 Up and four. Up and five. All right. 03:06 Now what I want you to do is put your hands 03:09 in a prayer full position. 03:10 I know you can do that. Uh-huh. Okay. 03:12 Now get your elbows up a little higher. 03:14 So you're up like this. Okay. 03:17 And now what we're gonna do 03:18 is we're gonna push our arms up over head, 03:20 and back down. Okay. Come back down. 03:24 Now back up, and back down. 03:28 And up, and down. And up, and down. 03:34 Okay, go on keep going. 03:35 Go up, here you're going push up. 03:39 Come on up. Here push your hands together 03:42 and you're come way up high, and back down, 03:45 and back up again, way up high. 03:48 Very good, again, way up high. 03:51 Come down and stop right there and back up again. 03:55 Way up high. And up. 04:01 And up. Let's do it three more. 04:05 And up. And up. 04:11 One more time, and up. Okay, good. 04:15 We're just gonna rest for a moment. 04:18 When you do aerobics, 04:19 you're looking to do rhythmic activity 04:21 of a major muscle group in this case, 04:24 we're gonna be focusing on the upper body, 04:26 but we are gonna give a little bit of chance for rest 04:28 because, not everybody can go for full length of time 04:33 and so we're gonna have to vary at. 04:34 Now one thing we do here 04:36 on 3ABN with the Body and Spirit program 04:39 as we address a wide range of needs and obviously, 04:42 if you're very, very fit, and can bounce around a lot. 04:44 This program may not be for you today, 04:46 but there'll be other programs, 04:48 that will fit your needs as well. 04:50 So now we're gonna do something for our shoulders, Frances. 04:52 We're gonna keep our elbow at our side, 04:54 we're just gonna raise up like this. 04:57 Okay, keep your hands right in here. 05:00 Keep them right out in front here. 05:01 Here, I'll come over and help you out here. 05:04 Okay, just put your elbows into your side 05:06 with your hands like that, 05:08 okay now you just gonna come up, 05:10 work with me here, like that, and back down again. 05:13 Just like that. Okay. Okay. 05:16 Let's keep doing out, we're just gonna come up, and down. 05:20 And up, and down. 05:22 This is the working the shoulder area. 05:25 Okay, trying to keep your hands down, 05:26 in front of you here. See how I'm here. 05:29 There you go, and back down. 05:31 And up, back down. 05:35 Put the hands forward. 05:37 And down. And up. And down. And up. 05:43 And down. And up. And down. 05:47 Let's go five more. Up, and down. 05:52 And up, and down. And up, and down. 05:58 And up and one more time. And up and down. 06:04 Okay, we're just going to rest for a moment. 06:06 That felt all right? Oh, yes. 06:08 Okay. Good. It's fine. All right. 06:10 Okay, now we're gonna go in this position here. 06:13 Bring your elbows back. Okay. 06:15 You're gonna reach out in front of you here, like this. 06:17 Okay, and come back. 06:20 Reach way out, and come back. 06:24 And way out, and back. And push out, pull back. 06:31 And push, and back. And push out, and back. 06:38 And push, and back. And push, and back. 06:45 Reach way out, come back. 06:48 And out, and back. And push, and back. 06:55 And push, and back. We're gonna do five more. 06:58 Out, and back. And out, and back. 07:05 And out, and back. And out, and back. 07:11 One more time, out and back. 07:14 Okay, we're gonna let your arms drop. 07:16 Now, what we're gonna do Frances, 07:18 we're gonna shrug our shoulders up, 07:20 and come back down. Both of them? 07:22 Both of them together. 07:25 So up, and down. And up and down. 07:31 And up and down. Up and down. 07:38 Okay, Frances, I want you to keep doing it, just like that. 07:41 There you go and keep lifting your shoulders. 07:44 Keep doing what you're doing. 07:45 Up and down. And up and down. 07:50 We're work on these muscles right in here. 07:53 Okay. That's a very important area for everybody 07:56 to be working because there's lot of muscles 07:59 around the neck, the main one being, 08:00 levator scapulae if they go in to tension, 08:03 they can cause also sorts of neck pain. 08:06 Have you ever woken up with the pain in a neck, Frances? 08:09 Yeah. Okay. Well, often times that's what it is. 08:15 Okay. And way up, and down. Way up and down. 08:23 Way up and down. And up and down. 08:28 Let's go three more times. Way up and down. 08:33 And up and down. One more time up and down. 08:39 Good, that felt all right? Yeah. 08:42 Okay. No problem so far? No. 08:45 Good. Good. That's all we want. 08:47 Sure, I want a picture. 08:48 All right. Well, they'll work on that. 08:53 Okay. Palms up, like this. 08:55 Okay, we're gonna curl our arms up, 08:58 and we're gonna go way down 08:59 to the outside of your legs here. 09:01 Okay. And up and down. 09:05 And up and down. And up and down. 09:12 And up and down. 09:15 Now we're work on the arms, 09:16 we're working on the biceps of the arms. 09:19 Okay, way up and down. And way up and down. 09:26 And up and down. And up and down. 09:31 As we do this we're continuing to do rhythmic work 09:34 of our upper body. 09:36 If you need to stop and rest at home, that's okay. 09:38 Focus on what you're working. 09:40 Keep your palms up as you curl 09:42 and focus on flexing the muscles. 09:45 Again this program is designed 09:48 for those who can't use their lower body. 09:50 Everything we're gonna do is gonna be upper body 09:53 that's why we're sitting in chairs. 09:55 Okay and up and down. 09:58 If you wanna use light hand weights while you do this, 10:01 you can, that'll give you little more stimulation 10:04 as you do the exercise, 10:07 but even if you don't have hand weights, 10:09 just by focusing on the muscle that you're working, 10:12 you'll start to get a fatigue factor in the bicep area. 10:20 And let's go up and down. 10:24 And up and down. 10:27 Five more times, there's one and up, 10:31 and two and up, there's three. 10:35 Two more, up and four. Last one up and down. 10:42 Okay, now we're gonna put our arms on front of us 10:44 and we're just gonna circle them like this, 10:47 so bend them and circle them, there you go. 10:50 So we're gonna do little bit like a cycling motion 10:53 of our upper body, 10:55 so this one might start to get a little tiresome, 10:59 so you let me know, when you start to feel a little tired. 11:03 Not already, are you? No. Okay. 11:08 That would throw off my timing a little bit if you said, 11:10 okay, I'm tired now? Oh, no. I'm okay. 11:13 You're okay. Good. Good. 11:18 So how long have you lived out here, Frances? 11:21 A little over 11 years. 11 years, good. 11:26 And you must like it? Yes. Yes. 11:30 Yes, it's a good place. Okay. 11:33 And many of the people on 3ABN have been to your house, 11:36 haven't think? Oh, yes. 11:39 And we had guests that came to do programming 11:45 that stayed in our house. That's good. 11:47 That was very fun, but now, 11:49 we have two men who stay there like permanently. Okay. 11:53 I know my group stayed at your house, 11:55 one time when we came to do Body and Spirit. Okay. 12:00 Okay. Now what we're gonna do 12:02 is we're gonna do the other way. 12:03 Okay. Here we go. 12:09 Now if you need to drop your arms at home, that's okay. 12:12 So far Frances is doing really well. 12:15 In fact she just got back from going to a lifestyle program. 12:18 She didn't come to our place at the Black Hills, 12:20 but she went over to Eden Valley there 12:22 which is kind of our neighbor down here in Colorado 12:24 and she had a wonderful time down there. Mm-hmm. 12:31 That's a beautiful spot down there, isn't it? 12:33 Yes, it's a lovely place 12:36 and the people are so nice and helpful. 12:40 Good. They were really nice. 12:42 Well, that's good to here. 12:44 Okay, let's go back to other way again. 12:49 We're trying to be nice over at the Black Hills too. 12:52 Oh, I'm sure you are. 12:53 I've heard good things about you. 12:57 We are all in this work together, 12:59 trying to help as many peoples as we can. 13:03 Frances you're doing really well. 13:04 Your shoulders trying to get a little tired? 13:05 Oh, a little, but I could still-- 13:08 Okay. Well, that's good because we're still going forward. Okay. 13:17 All right, let's go ahead and reverse it again. 13:25 You're doing really well. 13:27 We're gonna do this for about 30 more seconds 13:29 then we're gonna do something different. 13:35 And now, we're down to 20 seconds. 13:42 And now, we're down to our last 10. 13:49 At home you should start to feel 13:50 burning in your shoulders a little bit. 13:53 And that's what we're shooting for, 13:55 and let's go ahead and rest. 13:57 Okay. Drop the arm. Okay. 13:59 And now we're gonna do the shrugs again 14:01 where we come up. 14:03 Up and down. And up and down. 14:10 And up and down. And up and down. 14:15 And up and down. And up and down. 14:21 And up and down. And up and down. 14:27 And up and down. Two more. 14:32 And up and down. 14:33 Now Frances, we're gonna raise our arms 14:35 out to the side and come back down. 14:39 And up and down. 14:41 We try not to hit each other here. Okay. 14:43 And down. And up and down. 14:49 Okay. Just keep going. 14:51 This is working on our shoulder area 14:54 and that's pretty much the area, 14:55 that and the upper back area that we have to depend upon, 14:59 when we're doing aerobics with the upper body. 15:03 My assistant at the Black Hills had polio as a little girl, 15:07 so she can't do any lower body aerobic exercise, 15:11 so she spends her time using 15:13 what's called an upper body ergometer 15:15 and also swimming pool. Mm-hmm. 15:20 And she uses a rebounder too 15:22 but all she can do is bounce up and down on it 15:24 or by sitting on it, she can't of course use her legs. Oh. 15:28 Okay, let's stay together, raise up and down. 15:32 And up and down. 15:35 And up now we're gonna change it, 15:36 we're gonna raise to the front and back down. 15:40 And up and down. And up and down. 15:46 And up and down. 15:48 Frances, you're doing really well. Thank you. 15:51 And up and down. And up and down. 15:56 And up. Okay, stay with me, you're getting a little fast. 16:00 What? That's all right. That's okay. 16:03 She's keeping me on task, 16:04 making sure I don't slow down too much. 16:06 That's good. 16:10 Okay, let's do four more that way. 16:13 One, and two, and three, and four. 16:21 Okay, let's go back out to the side again. 16:24 We're gonna do 10 like that. 16:25 Here's two, and three, 16:29 and four, five, and six. 16:36 Four more. And one more. 16:43 Okay, Frances, now, 16:44 we're gonna lean forward in the chair. 16:47 And bring your elbows way up here like this, 16:49 kind of like a chicken. Okay. 16:51 And push them over like that, way out, 16:54 okay, and back and then way out. 16:58 Okay, I'm gonna come over and help you out a little bit. 17:01 Okay, bend over just a little more. 17:04 Okay, bring your elbows up. Okay. 17:06 And extend your arms all the way out 17:08 and then bring them back down. 17:09 Bring them back down. 17:11 Okay, just let them swing there, okay way out. 17:15 Okay, so you gonna come way out like this 17:17 and then let it swing back down just to here 17:20 and you're gonna do that now. Okay. 17:22 Do that with both sides now. Okay. 17:25 Now way out, push way out, good. 17:28 Back down, way out. Okay, push out and down. 17:34 Push out and down. Push out and down. 17:39 Lean over a little bit more. 17:40 There you go. And push and down. 17:45 And push and down. And push, five more times. 17:50 And push. And push. And three more, push. 17:57 And push. And push. Good. All right. 18:03 Now we're go back to our cycling again, 18:07 so we're gonna comeback up here and start turning over again. 18:16 So how long has Tammy been out here? 18:21 Eighteen, Nineteen years. Nineteen years, Wow! 18:25 She's been here almost-- 18:28 Okay. Well, in fact she and her husband Clarence, 18:33 Clarence had something to do with helping 18:35 get 3ABN started, I remember way back-- 18:37 Oh, yes. And that's good. 18:41 And, we have another daughter that works 18:48 at the call center and Summer works in, 18:53 that's our grand daughter, she works in production. 18:59 Oh, you are very blessed, 19:00 that you can have a family so close to you. 19:02 Yeah. That's wonderful. 19:06 Not near all of them though. Okay, well. 19:10 We'll take a good percentage. 19:12 Okay, let's reverse and go the other way again. 19:20 Again for those at home, 19:21 if you need to put your arms down, you can. 19:23 Frances is doing great, she is a real trooper. 19:26 She is gonna wear me out before we're done here. 19:28 Oh, no. Oh, yes, and we have a daughter 19:33 that works at radio-- Okay. 19:40 Okay, let's go back the other way again. 19:44 What you find with exercise 19:46 is where there is a will, there is a way. 19:48 I remember a couple that went through our Wellness Program 19:50 who were long haul truck drivers, 19:52 that if anybody had an excuse not to workout on the road, 19:55 it was them, but what they did 19:56 is they bought some dumbbells 19:58 and whenever they get to a rest stop, 20:00 they would get out and do their workout. 20:03 And some of the truckers who were quite a bit overweight 20:06 would make fun of them, 20:07 saying look at those silly people out there working out. 20:10 Well, there're the ones that are getting fit, 20:12 the overweight truckers were gonna remain 20:15 overweight truckers because 20:16 they weren't doing anything about it, 20:17 but this couple was determined to keep your program going, 20:21 and so they did that. 20:23 That's good. Okay, let's go back the other way again. 20:30 Circling around, circling around. 20:33 Shoulders have starting burning a little bit, 20:36 just keeping the motion going. 20:43 Your shoulders starting getting tired yet, 20:45 you're doing all right. 20:47 We're going backward-- Oops. 20:48 That's okay. Am I doing it that right way? 20:52 You're doing great. Okay. 20:53 You're doing just fine. 20:58 Okay, now we're gonna go the other way 21:00 again back to the front. Okay. 21:10 Okay, in a moment we're gonna to extend our motion here, 21:13 what we're gonna do now, Frances, 21:14 is we're gonna to do like a swimming motion. 21:16 So we're gonna up. Here we go. 21:22 I'm no good at swimming in water, 21:23 but maybe I can swim through the air. 21:25 You're not good in swimming in water? 21:27 I don't float at all, I go down like a bag of rocks. 21:30 You've got too much muscle, I guess. 21:33 Too much muscle? 21:34 Okay, let's try and get little more motion here, 21:36 that's what I'm doing here, 21:38 just like you're reaching way back. Slower. Yeah. 21:41 It's like we're doing the old Australian crawl 21:44 in the swimming pool. 21:48 Okay, and up and around. 21:52 I wish, I could swim, sometimes I have dreams 21:54 that I'm swimming but then I wake up. 21:56 You can't swim? I can't swim. I can't swim. 22:00 I even had Olympic coaches 22:03 who were trying to help me 22:04 for a, coach me on Athlete type competition 22:08 where you have lots of events. 22:09 They all said, we've never failed to teach 22:12 somebody how to swim. 22:13 All four of them worked with me and all four of them 22:15 had to say the same thing. 22:17 No hope, you can't swim. That's strange-- 22:20 So if my salvation was based upon my willing to swim, 22:23 I'd be in big trouble. 22:24 Fortunately, I'm under grace, not under water. 22:30 Okay, let's now-- 22:31 now we'll just gonna trying to backstroke. 22:36 Little harder for you there? Yeah. 22:38 Okay, that's all right. 22:47 Okay, let's just let the arms relax again for a moment. 22:50 Now we're just gonna go back to our shrugs. 22:54 In fact, I could never figure out 22:55 why all my friends could float 22:56 when I was just a little child and I couldn't. 22:59 I always sunk way back then, 23:01 then as I got bigger and more muscular, 23:03 I sank even faster. Okay, up. 23:07 And up. And up. 23:13 Okay, let's go up. And down. 23:15 And up and down. And up and down. 23:19 And up and down. And up and down. 23:23 And up and down. And up and down. 23:27 And up and down. 23:29 Okay, let's go back to doing our cycling motion. 23:40 I don't want to give you a totally wrong impression. 23:42 I did get to a point where I could swim 23:44 from one end to the pool to the other, 23:46 but not very well, that's as far as I could go. 23:48 Oh, well, that's good. 23:54 My swimming was in, in creeks. In creeks? Okay. Yeah. 24:00 Well, I learned in a stock tank first. 24:03 In a stock-- okay. 24:12 It's that the water that the animals drink from. 24:15 Yeah, but we always left that all out 24:18 and filled it up clean. 24:20 Okay, all right. 24:23 Okay, now let's go back to other way again. 24:29 We're coming towards the end Frances, 24:31 you're doing great. Okay. It was fun. 24:35 Okay. That's the way how we want everybody 24:37 to feel when they're doing Body and Spirit. 24:40 This is fun. 24:49 And wherever you living when you did that, Frances? 24:52 Nebraska. In Nabraska and Southern Missouri. 24:55 Okay. That's were the creeks were. 24:57 Okay. The water is nicer there than it is here. 25:02 Is it? Okay. 25:07 We'll make sure to talk to Jim Gilley 25:09 and see if he can do something about that for you. 25:11 Oh. I doubt he can. 25:14 All right, well. 25:19 Okay, now let's go the other way. 25:21 Go back to the front again. 25:28 And we're down to our last couple of minutes. Yeah. 25:38 Again for those at home, if you need to stop 25:40 and rest for a moment, you can do so. 25:43 Otherwise keep on churning away. 25:46 Your shoulders might be getting tired. 25:50 And that's a good thing. 25:51 Might feel little bit of lactic acid building up on there, 25:57 but we're burning calories, Frances, 25:59 and we're burning fat while we do this. 26:01 Okay. Okay. That's a good thing too, right? 26:04 I don't have too much fat. Okay. 26:10 That's good, not a lot of people your age can say that. 26:15 Do you know my age? 26:17 I'm gonna guess that one. 26:19 Okay, backwards now, come backwards again. 26:21 I'll let you guess. All right. 26:25 Tammy, help. You know what, if you give me a hint 26:31 and tell me what year you were born, 26:32 I bet I could get pretty close. 26:33 Oh, I bet you could. Well, I was born in 1920. 26:38 1920, okay. That was longtime ago. 26:42 1920, really? Yes. 26:46 So you're 89. Well, not quite. 26:49 Okay, you're 88? Oh, yeah I was-- 26:51 Wow! Amazing. 26:54 Well, Tammy, has got a little good longevity 26:56 on her side then, that's good. 26:57 Yeah. Okay, go back the other way. 27:01 I've often heard the best thing 27:02 you can do is pick good parents, 27:04 when it comes to living a long life. 27:06 My dad lived to 101 years. 27:10 Okay, so, you have got a ways go still? 27:12 Yeah. All right, good for you. 27:16 Okay, let's go head and wrap it up and slow it down. 27:21 And just go head and relax. 27:24 Okay, Frances, that's all we need to do. That was great. 27:28 Well, folks. As you can see, 27:30 if you have a desire to workout, you can, 27:33 and it could be a lot of fun while you're doing it 27:35 and also find a friend to do it with, 27:37 like I was doing today. 27:38 Because it makes your time go that much faster. 27:40 Remember to do it all for the glory of God. 27:43 We claim to promise here all the time 27:45 of Philippians 4:13, which says, 27:48 "I can do all things through Christ which strengthens me." 27:51 God bless you. Thanks for joining us. 27:53 We'll see you next time on Body and Spirit Aerobics. |
Revised 2014-12-17