Body and Spirit (New)

Aerobics For Upper Extremities

Three Angels Broadcasting Network

Program transcript

Participants: Lyndi Schwartz (Host), Andi Hunsaker, Nancy Diaz

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Series Code: NBAS

Program Code: NBAS000035


00:01 The following program is designed to demonstrate
00:02 simple workouts that you can use to improve your health.
00:06 Be sure to consult your physician
00:07 before beginning any exercise program.
00:11 Do you feel like your upper body needs a workout?
00:14 Then join us on Body and Spirit.
00:40 Welcome to Body and Spirit.
00:41 And I'm so glad you've joined us.
00:43 Have we got fun, fun, fun for you today?
00:47 Before we start, let me introduce myself,
00:49 I'm Lyndi Schwartz and I'm from Ohio.
00:52 I'm a physician. And with me, I have two fabulous people.
00:56 On my left, I've my twin sister
00:58 and she is with me for a long time, decades.
01:02 She does not like me to say but it's been decades.
01:04 Okay, and then we have Nancy Diaz
01:07 and she is from Portugal.
01:08 And I feel like, I've known her for decades.
01:10 It's true. But, she is a fabulous friend.
01:12 And we're so glad that you've joined us today.
01:14 Before we get started, let's go through a text
01:18 that I love and feel that it just blesses my soul.
01:22 And hope it blesses your's as well.
01:24 It's from Philippians, Chapter 4 verse 6 and 7.
01:28 "Be anxious for nothing, but in everything by prayer
01:31 and supplication with thanksgiving
01:34 let your requests be made known to God.
01:37 And the peace of God, which surpasses all understanding,
01:40 will guard your hearts
01:42 and your minds through Christ Jesus."
01:44 And I pray that through out this entire day,
01:46 that this thought goes with you to comfort you
01:48 in every thing that you face today.
01:50 Well, today we're going to exercise,
01:53 and we're going to focus a lot on the upper body.
01:56 We're going to do something very different.
01:58 When we think of aerobic exercise,
02:00 we think of running or swimming or walking
02:04 or what else? Hiking.
02:07 Maybe biking, hiking using all of our limbs.
02:11 But today, we're going to do something different.
02:14 And I would like to demonstrate that your pulse
02:17 can go up significantly into the target zone
02:20 just by using your upper body.
02:22 Now to do that, we'll be using some punches,
02:25 we'll add them some kicks just for fun.
02:27 But before we do that we're going to stretch
02:31 and demonstrate some stretches
02:32 because we've been doing so much stuff.
02:34 However before we stretch,
02:36 you always need to stretch a warm muscle.
02:39 So let's just warm the muscles up
02:41 and we'll show you some techniques.
02:42 And after that we'll go through some stretching
02:44 then we'll show you, how to use your upper body
02:47 to get some good aerobic activity.
02:51 As a matter of fact, this activity is so high
02:53 that I have to check my heart rate.
02:54 Find a heart rate monitor
02:57 and check to be sure over your target zone.
03:00 So what is the target zone?
03:01 The target zone is 220,
03:04 write this down, minus your age times 0.8.
03:08 Now we used to use that a lot, but now people say
03:11 just exercise until you're breathless.
03:14 You are glowing. And we often glow on this, this program.
03:19 But those are basically some of the things that you know
03:21 that's you're reaching your target heart rate.
03:22 And if you can even sit down
03:24 and do this upper body work out.
03:27 So let's start by the warming our muscles up.
03:28 Let's just lift our knees up and set our target high.
03:32 Like just lift your hands about this height
03:34 and bring your knees slowly up to your hands.
03:38 And this will just begin to get your muscles warm.
03:42 We're gonna stretch the muscles of the legs
03:45 and also of the upper extremities.
03:48 I also want to highlight my friend Nancy.
03:51 I've never seen a more flexible human being.
03:55 And she is the stretching queen.
03:58 So if you, if you manage to look at Nancy
04:02 as we're doing these stretches
04:03 she will show you how it's really done.
04:05 So let's do a few more of these.
04:08 And just keep our knees up.
04:10 Just, this just really you can feel it, can't you?
04:14 Yeah. You can just feel it.
04:16 Okay, now let's just for a little bit
04:18 do a little bit of jumping jacks.
04:20 We love jumping jacks.
04:21 So little jumping jacks.
04:23 Not to ex, not to very vigorous.
04:27 Still little bit. Good.
04:33 All right.
04:36 Okay, that's pretty good, what do you think?
04:39 Oh, yes. All right that's good.
04:40 Look at Nancy, that vigorous look at her go. Okay.
04:46 Now let's just stop.
04:47 Okay, first let's put our feet about hip width apart
04:52 and we'll warm our neck's up first.
04:53 Let me just put the, the right ear at the right shoulder
04:57 and we'll do this at either side for three times.
05:00 And this stretch is the neck,
05:01 you should feel the nice stretch in your neck.
05:05 Just shoulder, ear to shoulder.
05:08 Okay, that feels good.
05:10 And breathe, don't forget to breathe as you do this.
05:13 Next side, left side. Left ear to the left shoulder.
05:16 Pretty nice stretch for your neck
05:21 and just palms forward and then,
05:24 after that to the right side again.
05:27 That's the second time on this side, three each side.
05:30 Just really push your shoulders down,
05:32 don't shrug them. Push them down.
05:35 And put that right ear down to the right shoulder.
05:38 Okay, next side. Left ear to left shoulder.
05:43 Let the shoulders relax, pull down with on your shoulder,
05:46 that makes your hands pull your shoulders down.
05:48 That way you'll be in a right posture.
05:49 Stand up straight, tuck your tummy in
05:53 and then last time on the right side, very nice.
05:59 Okay, because I feel good
06:01 your neck is begun to hit a limber up a little bit.
06:04 Heard a nice trick, left side.
06:06 Heard a nice trick from somebody I respect,
06:09 if you have neck troubles, roll a towel beneath,
06:13 roll a towel up and put up beneath your neck
06:15 and sleep on that. Practice doing five minute stretches.
06:18 And that seems to relax any neck problems.
06:20 Okay, is that good? Good. All right, okay.
06:22 Let's stretch our upper extremities a little bit.
06:24 I like to stretch the triceps
06:25 because we'll be using our triceps a lot.
06:28 Just take the arm like this and then pull
06:32 and stretch down and pull very nice like that.
06:37 Okay. Oh, that feels good.
06:41 Okay, release that.
06:43 And the other one over your head,
06:44 bend it like this
06:45 and then pull away towards your left side,
06:50 for you watching, if you're facing,
06:51 it will be your right side.
06:53 That's pretty good. So to come up with that.
06:56 All right. And just pull. Okay, very good.
06:59 The triceps are some difficult muscles to stretch.
07:01 Take your arm across your body like this
07:03 and just pull, just pull.
07:07 That feels nice, doesn't it?
07:09 Just pull, great stretch.
07:11 Okay, and then switch to the other side,
07:13 arm across the body and just pull across the body.
07:17 And that's a very nice stretch in your triceps.
07:21 Okay very good.
07:22 Now we're gonna show you
07:23 how to stretch your lower extremities.
07:25 And I really recommend, first of all don't over stretch.
07:27 It is possible to over stretch.
07:30 So don't over stretch. So go as far as you want.
07:32 So let's start by putting our legs apart like this.
07:35 And you want to come down and just lunges to the side
07:38 and again Nancy is got, she is the form queen.
07:41 So and just lunge to the left side,
07:43 we'll do this for a little bit.
07:44 You really feel the stretch in the inner muscles
07:46 at the thigh, as you do this.
07:49 And many of us don't know how to stretch the inner thigh.
07:51 So this is very nice, left side.
07:53 And just keep doing this, okay.
07:56 And this really is a very nice stretch for this.
08:02 Okay, now let's turn over towards the right side
08:06 and go into to what we call a runner's pose.
08:08 And put your hands on the ground like this,
08:11 this is the runners pose.
08:13 I'm gonna have, let's do something,
08:14 because I'm a runner.
08:16 We used to put the knee to the ground,
08:17 but let's just nice, get a nice stretch.
08:18 Can you feel that stretch
08:20 on your hamstrings on the bended knee?
08:22 That's what you're supposed to feel.
08:24 Now drop your left knee to the ground like that.
08:28 And just feel that stretch.
08:29 You may want to come up even
08:30 and arch your back. Oh, that gets your quads.
08:34 Ooh, that feels great on your quads.
08:37 That get's your quads. Okay, very nice.
08:40 Then lean forward again, and come back up.
08:43 This time all the way up, both feet on the ground
08:46 and just put either your hand on your shoe
08:48 or on the floor beside you.
08:51 But just you feel a more even stretch in that hamstring.
08:54 And then, lift your foot up like this, the front foot up.
08:59 That stretches your hamstring some more.
09:01 Very important, if you're going to be using your legs
09:03 in any exercise make sure
09:05 the hamstring's are well stretched up.
09:07 The hamstrings are a delicate muscle,
09:09 they are easy to injure.
09:11 And again stretching don't make it so
09:12 you're tearing the tissue.
09:14 But just see you feel a little stretch.
09:16 Okay. And then go ahead and put the toe back down.
09:18 Come around to the other side, just like this,
09:21 back in to the runners pose, like this.
09:25 Okay, very nice.
09:27 And then, just hold it there for a little bit.
09:31 Feel the nice stretch again
09:33 now this time on your left hamstring, you can feel that.
09:35 And then, we will come to do our quadriceps stretch.
09:39 Lower the knee to the ground, very nice like that.
09:43 And then come back up in to this pose
09:45 and just push back and you can feel
09:48 a very nice stretch in your quadriceps.
09:51 Very good. Okay. All right, let's come back down.
09:56 And now we will stand up
09:57 with both feet on the ground like this.
10:00 Bend forward, you feel a stretch on your hamstring,
10:03 now on the front foot. And just push down,
10:08 then pull your hands down
10:09 lift your feet up, the front foot up.
10:12 Most of us are stronger on one side than the other.
10:15 My left side, I have less flexibility on my left side.
10:19 On the right side, I can touch this to the ground,
10:21 but on this side I can only put my left hand down.
10:24 So again don't tear muscle, very good.
10:27 Okay, now I want you to come to the middle
10:30 and this is more hamstring stretch. Keep down low.
10:33 I want you to notice how low Nancy can get.
10:36 Just you can fold your arms like this
10:39 and to increase the stretch on your hamstring,
10:43 you can put your arms like this.
10:44 Put your head down and go gently from side to side.
10:48 That kind of isolates left or right.
10:51 And you can go as low as Nancy goes
10:53 or what ever you can go.
10:55 That's how you do, you'll still get a nice stretch.
10:57 Now we're gonna also gonna do our calf muscles.
10:59 So let's put our hands on the ground,
11:01 bring our hands together extend out.
11:04 I'll go this way. See, you can see.
11:06 And just down with your toes and just bicycle like.
11:10 Press down with your heel, down with your heel,
11:14 down with your heel, great.
11:17 Down with your heel, both heels down,
11:19 just press, press and get your calves stretched out.
11:23 Okay, that's good.
11:24 Now walk your hands in and carefully come up.
11:28 Okay, ready to go.
11:30 Okay, here is the upper body
11:31 and we're gonna do a few of these, little bit of punches.
11:36 So first just put your left foot forward.
11:38 And what we're going to do is,
11:39 is got a motion like this with the elbow and up.
11:41 Okay. Up. So do it slowly.
11:43 Out and up, out, up, out and we're gonna do each side.
11:50 Now the faster you go, the more your heart rate goes up.
11:53 So let's go quick. Now the other thing you do
11:55 is you move your hips and your feet.
12:00 Okay, if you are sitting down, don't move that.
12:03 But just still, you can still do the punches.
12:05 Okay. Out and up, out, up, good, out, good.
12:13 And this, you know, I was shocked
12:16 how my heart rate goes up with this activity.
12:18 It's just amazing. Okay. Very nice.
12:26 Good, very good and you turn
12:28 and you really get into the other side.
12:30 Bring the hip forward and get that back leg coming out.
12:34 Okay, that's good. Let's do the other side.
12:36 Okay, right side. My heart rate is already going,
12:39 Is yours going up already? All right.
12:41 Okay. It is really kind of fun.
12:42 I didn't think it was gonna to be that fun.
12:43 but this is really fun.
12:45 Okay, so now other side.
12:46 We're gonna do the again in like this and up, okay.
12:50 So here we go.
12:51 Okay, hope every can see what we're doing.
12:54 In make a sweeping motion up, sweeping and up.
12:58 And get your heels involved in it if you're standing.
13:01 If you're not standing and just
13:04 and sitting we're just really good any way.
13:06 Just go ahead. Good.
13:12 Okay, excellent. Having fun?
13:16 Yeah. Okay.
13:18 I think we've pied down quite a few on that side, right?
13:21 Yeah. Okay, now something a little bit more simple,
13:24 that we can also do, more similar things we can do.
13:26 And we will do is start combining some of these.
13:29 So I'll do it another two combination
13:31 and then we will do all four together.
13:33 Okay, on both sides.
13:34 So what you do is put one foot in front of the other
13:38 and put your hands out.
13:40 One hand goes straight out.
13:41 The other one crosses over like that.
13:44 So your body then crosses over.
13:46 Let's do that, okay. Go out, over, quicker.
13:51 And turn the hip. Good, this is really good exercise
13:57 and I just urge you to try it its such fun.
14:01 And you don't have to be running, you know, or walking.
14:04 You could just, one day, you could just so this instead of
14:06 the walking kind of activity or swimming.
14:10 And it's really a nice way to kind of mix things up.
14:16 Okay, you know, I'm already beginning to sweat.
14:19 Are you sweating, Nancy? Oh yeah, a lot.
14:20 Yeah, are you sweating, Andi? You better believe it.
14:22 Yeah, you people look at that, oh that looks seriously.
14:25 I think I had been. Then you get started oh,
14:27 this is really painful. Okay, good.
14:31 You really use your arms and your upper body
14:33 and as you twist your torso,
14:35 you'll also get your waist ladies.
14:37 And so that's an added bonus for us.
14:40 Okay. Let's switch sides.
14:43 Okay, it's exactly right,
14:45 now kind of loosen up your arms a little bit.
14:49 Okay, arms back up and we will start with this hand.
14:52 We will go just go straight out and cross over like that.
14:55 And as you cross bring the pelvis forward.
14:57 See, you're really getting good activity.
14:59 Okay, here we go. All right.
15:00 Okay. Good.
15:04 I wish you hear the shushing up here,
15:06 because the shushing is,
15:08 that means your feet are turning correctly.
15:09 And your hip is going forward on the cross side.
15:14 Good. Now when you,
15:17 when you do those punches don't bend your elbow,
15:21 just kind of extend, that you don't inure your joints.
15:24 Because that is possible.
15:26 Okay. Great. Good.
15:33 Okay, now let's just combine all those, all together.
15:37 I actually feel breathless. Okay.
15:40 Remember I said don't come to pause.
15:43 Breath is lessen and going, are two the important signs.
15:47 But check your heart beat monitor,
15:48 because this is very deceiving.
15:50 Your heart rate goes up so fast during this activity
15:53 that you will be really surprised.
15:55 So here we go. We'll do all at once, okay?
15:58 First we'll do the front,
16:00 that front like this, then this and that.
16:02 Okay, let's just practice it.
16:03 We'll go out front, this, this like that. Okay? so this,
16:15 Good. Doesn't that look fun?
16:23 I like your breathing Nancy.
16:25 I wish you could hear Nancy breathing it's--
16:26 like you have to can't forget to breath.
16:33 Okay, next side. That's amazing.
16:37 You really use your waist, you know,
16:38 and it's just good for your whole upper body.
16:41 Upper body, upper extremities. Okay, here we go.
16:44 Other side, okay.
16:45 We start with the straight punches first, okay.
16:47 Look here we go. Out and up. Good.
16:54 Wow, such a memory. How is your memory?
16:56 This one comes first. Yeah, this is good.
16:58 Actually, it's good point it helps your memory
17:00 to kind of remember what we're supposed to do next.
17:04 I like all mixed up. I'm talking at the same time.
17:15 Okay. Have mercy.
17:16 Have mercy, is right. All right.
17:19 So let's just limber up your arms a little bit.
17:22 In fact, let's just flap our hands around
17:24 to kind of relax them a little bit.
17:25 You always kind of stretch the arms out some more
17:28 and then we're gonna take a break
17:30 from the arms for a second. Good.
17:32 And we will do or some knees.
17:35 And what we do with our knees is we go like this.
17:39 Balance and pull forward. On just one side, okay.
17:43 Here we go. And really kick back, kick back.
17:53 I wish I had a heart rate monitor on.
17:55 I'll tell you, let me just tell you
17:57 my experience with this.
17:58 My heart rate, when I run is so certain amount,
18:01 when I do this it's higher.
18:03 It's such a good exercise.
18:05 And like I said it's some thing different.
18:06 It's not just walking or running
18:08 it's something different. Could be a little faster.
18:11 At home go at this speed, get a little faster boom, yes.
18:15 Now this will also gives the balance,
18:20 because you have to stay on one leg.
18:23 Okay, good. Next side, next side, okay.
18:28 Here we go, next side. Okay, push your arms out.
18:33 And we pull them in towards while you kick.
18:35 Okay, knee in. Steady, start slow.
18:39 Let me go a little faster. Good. Very good.
18:47 This is about the speed here.
18:49 And after a while we'll take it up a little faster
18:52 for some of us now at home.
18:54 When you do this keep going the same thing girls.
18:57 At the home if you can do just like that
18:59 and get yourself steady. Pull up again, get steady.
19:02 Pull up again, steady.
19:04 Pull up, that's how to do it at home.
19:06 Don't do what we're doing, do it like this.
19:08 And get yourself stabilized bounce on this leg,
19:11 then come up. Great. Okay.
19:14 Little further, let's go faster?
19:16 Yeah. Okay, okay.
19:23 Okay, very good.
19:26 No, we're not taking break, we don't have time for break.
19:28 We gotta keep moving. All right, are we limbered up?
19:31 Okay, ready for the upper extremity again?
19:32 Okay, upper body again.
19:33 This time what we're gonna do is,
19:35 we're gonna do that same thing that some are gonna switch.
19:39 Let me do it, okay? Oh, great.
19:42 So, I'm gonna jump switch. Okay? Okay.
19:44 And do even more, so--What we'll do is,
19:47 it'll look like this, we'll do the punch
19:50 and then switch, punch, switch. Punch, switch. Okay?
19:57 All right, let's turn this side, here we go.
20:00 Okay, punch, switch. Punch, switch. Punch, switch.
20:05 Turn your body, switch, switch, switch, good.
20:12 Switch, switch, switch,
20:17 switch, switch, switch.
20:22 Okay, that's good. Okay. Okay, next up.
20:28 We'll do the, the one like this up
20:31 and then we will switch.
20:33 And then we will do some, some kicks.
20:36 Oh, you maybe tired after that.
20:38 All right so, here we go.
20:39 We're done. We're almost done for, huh.
20:42 Almost, this is really good exercise, try it at home.
20:44 It's so much fun.
20:46 I never thought I'd like it this much.
20:48 Okay, here we go now.
20:49 This and up, switch, this up, switch, good.
20:54 Switch, switch, switch, switch, switch.
21:01 Oh, you know the drill.
21:03 Are you stuck in wind? Will you find us stuck in a wind?
21:12 Good, how you're doing at home?
21:15 Now at home let me--
21:16 Are we done? no keep going.
21:17 I want to show at home, what I would anticipate
21:20 that you might consider at home. And that's this.
21:23 You can go like this, then turn okay.
21:27 And turn, and turn, and turn.
21:33 Don't jump switch at home until you practice too well.
21:36 Now let's just exercise our legs a little bit.
21:39 We're gonna do some kicks.
21:42 I think all of us like to kick.
21:43 Yeah. Kicking is good
21:45 because it helps your muscles
21:47 actually loosens up your hamstrings a lot.
21:50 And it's great for balance
21:52 and for well steadiness on your feet.
21:55 As a physician in the hospital
21:57 one of the most frequent things
21:58 I admit of the hospitals is falls.
22:00 Falls from lack of balance.
22:02 I say the people, did you get dizzy?
22:04 You know, did you feel light headed?
22:06 No. I just lost my balance.
22:07 And so this is good for balance to prevent things.
22:10 The most common injury as you get older
22:13 is hip fractures from falling.
22:15 I cannot tell you,
22:17 every time I'm on the in patient service
22:19 at the hospital and I, day before I came here I was,
22:21 I was on that service
22:23 taking care of patients in the hospital.
22:25 And we were admitted by three or four patients
22:28 in the two week period for hip fractures,
22:31 for the simple reason they lost their balance.
22:34 So this is designed for balance. So let's try that.
22:36 First of all begin a kick to the front, okay.
22:38 Now this kick is going to be like this and come back.
22:42 Kick, let's go ahead. Kick, balance.
22:47 Keep going girls I'm gonna try to show the,
22:49 the friends at home what we're doing.
22:51 Kick, now again don't throw your knee.
22:53 This is like the, the handle here.
22:57 Pull that steady and then kick out your leg.
22:58 Okay. Good. Kick, good. Kick, let's switch sides.
23:06 Okay. You like that side, yeah.
23:08 Okay, now like again my sister says she likes that side.
23:10 And that's because for many of us,
23:12 one side is weaker than the other.
23:13 So we want to stay in the side we're confident on.
23:15 But you know what, you can fall on this side.
23:17 So you want them to strengthen all of our limbs.
23:19 Here we go. Kick, set it back, okay.
23:22 Kick, set it back. Kick, good.
23:25 As high as you can go.
23:26 At home it maybe like this and that's fine.
23:29 Just lift your leg a little bit
23:30 keep balance on that side.
23:31 Just lift your leg a little bit balance here.
23:34 Kick, balance. Kick, balance, okay.
23:38 Balance yourself. And always turn that foot in, step.
23:47 Good, okay now let's do some side kicks.
23:51 All the different kicks, then what we want to do is,
23:53 try and do all of the kicks
23:55 without putting a foot on the ground.
23:56 Okay. So here we go.
23:59 The side kick is going to be like this.
24:01 Step, kick. Hey, come on let's do it. Kick.
24:09 Good.
24:10 Now when you kick into the side.
24:12 Lean over to the side, that gives you balance.
24:15 You don't want to kick standing up.
24:17 You want to lean over.
24:19 It gives you more height and greater balance.
24:21 Your torso bounces off your leg.
24:24 So you wanted to lean to the side.
24:27 And you stop the stability.
24:29 Lean, good. Now look at Nancy.
24:33 Nancy, like I said is one of the best kickers
24:35 I've seen.
24:39 Okay, next side. Here we go, next side.
24:42 Before we run out of time, here we go.
24:43 That's good right? All right. Yeah.
24:45 Okay, let's kick on this side now.
24:47 Kick, kick.
24:58 Good.
25:05 Okay, lets put it enough for the time being. Okay.
25:09 Then we're gonna practice some back kicks.
25:10 We'll try and combine them all together.
25:12 That's we get more balance without touching the ground.
25:15 Okay, so here we go. We will start like this,
25:18 kick to the back, stabilize. Kick to the back, good. Kick.
25:31 Lean forward, lean forward.
25:36 Look forward. Lean, lean. Switch sides.
25:44 All right let's go right away. Okay, so here we go.
25:47 Kick back, look forward. Back, lean always when you kick.
25:52 Lean, when you kick. Good.
26:00 Excellent work, excellent work.
26:04 Now let's try that. Let's see if we can do three kicks.
26:06 I don't care if I can or not.
26:08 But, you know, if you miss some it's okay.
26:09 But look and try and see if we can do
26:11 three directional kicks without touching the ground.
26:13 All right. Okay, do your best.
26:15 All right here we go. Kick, balance, kick, kick.
26:20 Did one, all right. Kick, kick, kick.
26:23 Almost doing like that one?
26:24 All right kick, balance, kick, kick good.
26:29 Kick, kick, kick all right.
26:34 Enough of that. Enough of that?
26:36 All right, so this is cool.
26:37 So actually practice.
26:38 This is to demonstrate that after a while
26:41 as you practice your balance,
26:43 and I'm a big fan of balance,
26:45 as you practice your balance, you'll be surprised
26:49 what you'll be able to do after a while.
26:51 Initially you can't bend it over
26:52 or kick because this leg so weak,
26:54 but pretty soon you'll be going pretty good.
26:56 Okay. Also important is that we cool down.
27:00 So we just kind of free float here.
27:04 Do what you feel like doing to, to cool down.
27:07 And as I mentioned, one of the most difficult things
27:13 as we get older is hip fractures.
27:15 The problem with hip fractures
27:16 is not just the fracture itself,
27:18 but what comes with it.
27:19 You become bed ridden.
27:21 You can get blood clots in your lungs
27:22 and that could cause your demise.
27:24 And so that's a very, very difficult thing.
27:26 As a physician I see this all the time.
27:29 And so we need to really take care of our bodies,
27:31 take care of our balance.
27:32 These exercises today were probably unusual.
27:35 But I think that they will add strength to upper bodies,
27:38 strength and balance to our lower extremities.
27:41 And I believe that the Lord wants us
27:43 to really take of our health.
27:45 And so though they are unusual,
27:46 I just pray that they will help you attain
27:49 greater physical stamina, balance, strength,
27:53 and prevent you from having the diseases
27:56 that afflict others.
27:57 May God, bless you. Thank you for joining us.
28:00 We appreciate you spending this time with us. Bye, bye.


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Revised 2014-12-17