00:14 Diabetes continues to plague our society.
The good news is 00:17 it doesn’t have to. So stay tuned and
let’s open up those 00:20 receptor sites.
00:22 � � 00:47 Hello, I’m Dick Nunez, Wellness Director
at the Black Hills 00:50 Health and Education Center. Welcome
to Body and Spirit. 00:52 Diabetes is a problem that we face as
Americans and it really 00:57 is kind of isolated to us because we
have this diet that 01:00 encouraged diabetes and it starts out
when we’re very 01:03 young. Even a lot of dairy consumption
can start somebody 01:06 off on a type 1 diabetic problem The
proteins in milk are very 01:11 similar to the Islets of Langerhans
of the pancreas 01:14 which produce insulin and so the body
is fighting against 01:17 those milk proteins and goes after the
pancreatic enzymes 01:20 as well. That we don’t want. And then
later on in life we 01:23 get to a point where we still have insulin
being produced 01:26 but yet it’s not receptive anymore or
the cells aren’t 01:29 receptive to it and the result is that
we get into a diabetic 01:32 situation. So we’re going to talk about
how to reverse 01:35 that and to keep it away. Right now
we’re going to get started 01:39 on our exercise out today will be Kye
and Luther. Kye lives 01:44 out there in Hermosa and Luther is a
student at Tamarack Springs 01:48 Academy in Polebridge, Montana. So we’re
going to start by 01:52 loosening up and let’s just stretch
up and bring the arms 01:56 around nice and slow. Bring them around.
Let’s go up again 02:02 way up high and then bring it around
and down and bring it 02:07 way up high and around and down. Now
let’s go the other direction 02:14 And we’re going to come up and around.
Try and reach way up. 02:18 If you feel like you’re limited in mobility
then just go where 02:22 you can. Otherwise, try and get as much
range of motion as you 02:28 can. Way up and around. Way up and around
and let’s go two 02:35 more times. Up and around, last one,
up and around. Good. 02:41 Now in order to help people with diabetes
we need to do lots of 02:45 repetitions. So we’re going to do that
today. You guys will 02:47 have a great time doing it. We’re going
to start by working 02:50 our chest area. We’re going to squeeze
here and I want you to 02:55 push down, bring it back up, push down,
bring it back up. 02:59 You guys keep going; I want 30 of those.
You count them out 03:02 for me, Kye and I’m going to make sure
we’re doing them 03:04 them nice and tight. I shouldn’t be
able to pull your hands 03:07 apart. Squeeze them hard. You don’t
want to let me pull your 03:10 hands apart. That’s better, that’s better.
I don’t even 03:13 know if I want to try this guy. Yeah.
I knew his would be nice 03:16 and snug. Pull them in there. Focus
on the chest while you’re 03:19 doing the work. You should feel it right
in through here as 03:22 you’re pushing down. Each time you do
an exercise you want to 03:26 focus on the muscles you’re working.
As we’re working those 03:29 muscles, we’re going to opening up those
receptor sites to those 03:32 muscle cells that are going to be calling
for that glucose to 03:36 come in. And that will help the body
very much. In fact, we 03:39 find when we work people out their blood
sugar drops 03:43 significantly after a good weight work
out. How many are 03:46 you on there, Kye. Seventeen.
03:48 Seventeen of them. We’re going to do a lot of repetitions
03:50 because as we keep those muscles going we’re going to get some
03:53 really good benefit for that. If you have to stop at home,
03:57 then go ahead and do so. I know these guys are nice and young
04:00 so they can keep going for a long time. Smile guys, you’re
04:03 having a good time. All right pump up that chest a little bit.
04:07 Now at home you can do similar exercise. If you want to use
04:11 dumbbells, you can lie on your back and press the dumbbells up.
04:14 This just gives a modification of it. We’re just trying to get
04:17 the pressure on our chest and get range of motion at the same
04:20 time. Kye’s giving himself a good workout; he’s already
04:23 starting to tremble. How many repetitions have we got now
04:26 Kye? Twenty-nine. Twenty-nine, one more time. And now we’re
04:28 we’re going to switch to the upper mode. We’re going to push
04:32 up like this now. We’re going to make those chest muscles
04:35 nice and tired. The chest is a major muscle group of the upper
04:41 body so we need to put a lot of emphasis on it. There are a
04:45 lot of muscle cells there and they’re going to be with their
04:49 mouths wide open. Not your mouth wide open, Luther.
04:54 That’s better. And way up. Imagine the cells having like
04:59 door bells on them and the insulin is coming through
05:03 ringing the doorbells. Unfortunately in somebody who’s
05:07 diabetic the doorbells have an out of order sign on it, but
05:11 when you have a good healthy cells and the insulin’s coming
05:15 through, ring the doorbell and the cell will open the door and
05:19 the more you exercise, the more receptor sites you get, but if
05:23 you don’t exercise guess what happens to those receptor sites?
05:27 They go away; that’s right. How many are we on, Kye. Twenty.
05:32 That’s 21. Okay very good. Starting to feel
05:36 it Luther. I sure am. 05:37 Okay reach way up, way up. Reach way
up, make those arms 05:42 work. Squeeze them together. Feel it
in your chest. Push way 05:48 up and way up. How many more have we
got, Kye? Four more. 05:54 One more. Push it way up. Okay and relax
it. Now we want to 05:58 stretch those muscles out, so put your
hands behind your head 06:05 and lie back. Stretch your chest hold
it back there. Very good. 06:11 And now we’re going to give ourselves
a hug. Reach across, 06:17 pull your shoulder blades apart. Hold
it steady. Wrap around. 06:22 Smile guys, you’re having a good time.
All right, pull it apart, 06:29 pull it apart. Okay now, hands behind
the head again. Push way 06:35 back, way back there, push, push stretch,
feel that stretch. 06:41 Breathe, get that air into your lungs.
Now bring it across, pull 06:47 the shoulder blades apart. All right,
very good, very good. 06:51 A few more seconds there and now we’re
going to switch and 06:54 we’re going to work the back area. What
we’re going to do is 06:57 we’re going to reach up like we’re grabbing
a bar. We’re 07:01 going to pull it down and then reach
back up. And again we’re 07:06 going to do 30 of them, Kye. Okay. All
right you guys keep 07:10 going. It’s very important when you
do pulldowns, if you’re 07:14 using a machine, you want to pull it
down to the upper chest 07:17 pull it down to the front. Don’t pull
it down behind your head 07:21 If you pull it down behind your head
then you can affect the 07:25 brachial plexus nerve network that comes
off the cervical 07:28 vertebrae and you want to avoid that.
So pull down to the 07:32 front. Do not pull down behind your
head. Very, very important. 07:35 So they’re simulating a pulldown to
the front. You’re doing the 07:39 work on the way down. Pull it down.
Think about squeezing 07:43 those shoulder blades together, squeeze
your shoulder blades 07:47 together. That’s very important especially
for you ladies. What 07:52 I find is the upper thoracic area, the
upper thoracic 07:55 vertebrae is the area for women that
becomes really, 07:58 really weakened, especially later on,
and that will cause 08:01 them to start to have the stooped posture,
the dowager’s 08:04 hump, a thing that we don’t want them
to have and so working the 08:07 area, squeezing the shoulder blades
together is very 08:10 beneficial for all those muscles up
in that area. Where are we 08:16 at, Kye? That’s 23. Okay, got 7 more
to go. There’s 1 and 2, 08:21 squeeze the back, pull it strong elbows
way back, squeeze it. 08:28 Very good and pull. How many more. Two
more. Two, pull it 08:34 down. One more time. Now we’re going
to bend over, reach out 08:38 and we’re going to pull back from this
position now. We’ll 08:43 just do 20 of these. Pull way back,
way back, squeeze it, 08:47 roll it forward, squeeze it back roll
it forward, pull it back, 08:53 then forward. Push your scapulae out
as far as you can 08:58 as you come forward, cramp them back
together as you pull back. 09:02 Push them out, draw them back, push
them out, draw them back. 09:08 Put on a smile, draw back, reach out,
draw back, reach out, hold 09:13 and contract, reach out, pull back,
reach out. How many more, 09:18 Kye? Reach out. This is 14. Fourteen,
okay we’ve got 6 to 09:26 go. There’s 1 and 2 and 3, 4, reach
out, 5, one more time, 09:32 and 6. Very good. Now let’s stretch
those muscles. We do 09:38 so by bringing the arm up over the head.
Grab a hold of your 09:43 elbow. There you go, just reach on over
the top here. No you’re 09:47 fine. Grab there and pull. You just
feel it right in through 09:52 here. Feel that? Very good. Okay we’re
going to hold each stretch 09:58 for about 10-15 seconds. So we’re just
about ready to switch 10:04 over. Let’s go ahead and do so now.
Switch your arms and pull. 10:11 Very good. Okay, we’re going to hold
that for 5 more seconds. 10:16 Good steady stretch. Keep breathing
guys and keep smiling. 10:20 All right. Put them down. Now we’re
going to go into some 10:24 shoulder exercise. We’ll start by raising
them out to the side. 10:28 We’re just going to do some nice lateral
raises here. With no 10:31 weight, you can use weights if you want
to. The more weight 10:35 you put on there the more you’re going
to encourage those 10:38 muscles to open up. When you do a good
resistance workout 10:42 your body is actually burning calories
at a higher rate for 10:45 about the next 5-6 hours, so it’s very
beneficial to fatigue 10:49 those muscles. Aerobic workouts where
you’re doing rhythmic 10:53 activity of a major muscle group are
also very beneficial for 10:57 diabetes and it’s part of the equation
but nothing pushes 11:01 glucose into the cells like weight training
exercise because 11:04 that’s it main function is to burn glucose.
So your muscles 11:08 are screaming for glucose as you go
through this process. In fact 11:12 as you’re going through you might actually
feel some burning 11:15 of the muscles while you’re doing it
and that’s letting you 11:18 know that, Wow, we need some more energy
down here. Are you 11:21 starting to feel any burning yet Okay,
if you don’t you will. 11:24 Keep going and let’s do about 15 more
there, Kye. Okay. 11:30 And smile; we’re having fun. Come on,
enjoy yourselves. 11:35 Exercise is a good time, at least it
feels good when it’s 11:40 done. Keep going, up strong. How many
have we got, Kye? 11:44 This is nine. Nine, okay and there’s
10. 11:48 We’ve got 5 more to go. Reach up and
up and up. Amazing how 11:54 heavy those arms can get after awhile
isn’t it? And up and now 11:58 we’re going to come up and hold, going
to hold it out there 12:02 steady and we’re going to try and hold
them there for one 12:06 minute. Keep the palms down. Oh now
they’re smiling, okay. 12:11 Keep the palms down, keep the arms straight
and you’ll see 12:15 just how heavy your arms can become.
Now remember my arms 12:18 are heavier than yours and I’m old,
so if I can hold mine up 12:22 you guys can hold yours up. So hang
in there. We’ve gone 20 12:25 seconds. The nice thing about this is
it’ll feel really good 12:28 when you put your arms down. People
have said before, well 12:31 that’s like hitting yourself in the
head with a hammer; it feels 12:33 good when you stop. I say, no it doesn’t,
it still hurts 12:36 afterwards. Hurts the next day in fact.
I can’t find any 12:39 correlation with that. So hold them
out, keep holding them. 12:43 We got 20 seconds to go. Hang in there.
Hands starting to 12:48 shake yet? No. Well a little bit back
there. Now we’re down 12:57 to our last 10, 9, 8, 7, 6, 5, 4, 3,
2, 1. Oh yeah. That feels 13:03 good. All right. Now we’re going to
roll those shoulders. Lift 13:08 them way up, bring them back, lift them
way up, bring them 13:13 back, lift them up, bring them back
around, up and around, up 13:18 and around. Very good. Keep going. Up
and around. Up and 13:24 around. Ten more times. Focus on lifting
those shoulders up. 13:29 Get as much range of motion as you can.
Way up and around. 13:38 And 5 more times, 2 more. Now let’s
go to the front, up 13:47 and around. Lift them up, roll them
forward, lift them up, roll 13:57 them forward. And let’s go 10 more.
And 2 and 3 and 4, 5, 6, 14:08 7, almost done, 8, 9 and 10. Now bring
the arm across and stretch 14:16 your shoulder area. Just go ahead and
point that arm right 14:20 out there straight there, Luther, bring
it back and pull. 14:25 All right. Hold on to that. We’ve seen
people get off 14:30 massive amounts of medication in a very
short period of time. 14:34 Go ahead and switch sides. I remember
one man was injecting 14:39 insulin and his glucose level was still
250 and 10 days later 14:44 he wasn’t injecting any insulin and
it was down to 106; a real 14:49 drastic turn around. We’ve seen people
injecting insulin for 30 14:52 years 2 and 3 times a day, get totally
insulin free in just a 14:56 20-day time period. Amazing turn around.
Okay, go ahead and 15:00 relax. Start some biceps exercise. We’re
going to start. 15:03 We’re going to turn the hands out toward
the side and we’re 15:07 going to curl up like this. I want you
to do that 20 times. 15:11 Out to the side and curl it up. All
right, go ahead and count 15:15 it off, Kye, 20 times. The thing you
want to realize if you are 15:18 diabetic you’re always going to be diabetic.
A lot of times 15:22 people like to throw that word cure
around but cure would mean 15:25 if you go back to your old life style
you’re not going to have 15:27 any problems with your blood sugar.
The reality is if you 15:30 change your lifestyle, you can get rid
of the diabetes and you 15:33 can get rid of it permanently but if
you go back to that old 15:36 life style it’s going to come back and
that a harsh reality 15:39 that people oftentimes don’t want to
accept, but it’s the 15:42 way it is. How many have we got there?
Eighteen. Okay, two more 15:45 times out to the side. Okay now we’re
going to do them to the 15:48 front. We’re going to reach out and
bend over a little bit. 15:51 Squeeze back, reach out, squeeze them
back, reach out. We’ve got 15:56 to do 20 of those. Trying to get lots
of repetitions in. The more 16:01 reps we do, the more we’re calling on
those muscles cells 16:05 to cry out for the glucose. By doing
this workout on a regular 16:09 basis three times a week you’ll be amazed
at how much that 16:14 glucose level will drop down. Okay,
curl it up, reach out, 16:19 curl it up. We’re going to go 10 more
times. Squeeze the 16:23 biceps and squeeze them. If you want
to use light dumbbells 16:26 while you’re doing this you can. Squeeze
them up, and up, 5 more 16:34 times. Squeeze up, and up, two more,
flex it up, one more, flex 16:42 it up. Very good. All right shake them
out. Now I want 16:46 you to turn. You guys can stay where
you’re at. We’re going 16:50 push back like this, bend over at the
waist, push back, push 16:53 back. You’re going to be flexing the
triceps. Now keep your 16:57 elbows up as you do this. There you
go. Bend over a little more, 17:00 Luther. There that’s good. Okay look
up so they can see that 17:04 pretty face of yours there. All right.
Okay, reach way back. 17:07 Keep the elbows up a little higher.
Keep the elbows up. 17:12 Now press them right back. Press back,
way out, way out, 17:16 bend the arms, extend the arms. Extend
the arms. We’re working 17:21 the triceps area; also helping you get
ready for ski season. 17:25 Are you a skier, Kye? Snowboarder.
17:27 Snowboarder, okay, okay. Are you a skier, Luther? Both.
17:32 Okay, there’s a man who’s diversified. Okay. Now stand
17:36 up. Now we’re going to do it this way. We’re going to press
17:39 down. Press down. Each time you’re trying to flex the
17:42 muscles, flex the muscles. Give yourself some resistance. Flex
17:47 the muscles. Each time contract. Contract, contract. If you just
17:52 go through the motions, you’re not going to really feel
17:54 anything. If you flex those muscles each time, you’re going
17:57 get a good training effect. So if you just go through the
18:00 motions, you wonder why it’s not working for you, that’s
18:03 because you’re really not doing anything. I used to run a
18:06 jumping program where I could help young people increase their
18:09 jump by a foot in just a year’s time period. The parents were
18:13 sending their children out there to me and had me work with them
18:16 and they’d sit around the side lines and watch. They’d call
18:19 me up and say, little Johnny isn’t jumping any higher.
18:21 I said it’s because little Johnny hasn’t gotten off his
18:23 gluteus maximus yet. He needs to work it not sit on it. Push
18:28 down, push down. Three more times. Push down, push down,
18:33 last one and push. Good. Shake it out. Relax. Very good. Okay.
18:38 We’re going to do some lunges. Kye, lunges are good exercise.
18:42 They stimulate metabolic action. Put your hands on your hips.
18:47 You’re going to step out and go down, then push back and switch
18:51 over. Okay. When you do your lunges make sure your knee
18:55 does not go past your foot. Very important. And if you can’t
18:59 go all the way down like these fellows are doing, you can just
19:04 do a modified where you don’t come down as far. Again make
19:11 sure your foot and knee stay in line. Very good. And out, and
19:18 out. We’re going to do 20 on each side, Kye. Keep it up.
19:22 Very good. Keep your chest up. Always want to try and keep
19:26 that xyphoid process which is a little bony protuberance on the
19:29 bottom of your sternum in an up position and that puts you in
19:33 the proper position to exercise whatever exercise you’re doing.
19:36 Try and go down a little farther Luther try and lunge out a
19:41 little bit farther. That’s better. This is another good
19:45 exercise to get you ready for ski season or snowboard season,
19:48 excuse me, Kye. The stronger those legs are the more fun
19:52 you’re going to have because you’ll be able to do it longer.
19:56 All right. I know both of these fellows do a lot of mountain
20:02 climbing and so forth as well or rock climbing. I think you’ve
20:06 got more to go. I think that’s just 10 on each side. Give me
20:10 another 10 on each side starting with the left foot.
20:13 We want to make sure every body gets a good workout.
20:16 Very good. There’s 2 and 2. Now this is also a tough exercise,
20:23 so if you’ve got some knee problems and you find this makes
20:27 them worse, then I want you to stop doing them. Go get your
20:32 knee checked, make sure everything is okay, or just stay
20:35 with the modified one and just go down to a point where it
20:39 doesn’t hurt. Very good. This is a great one for the gluteus
20:44 maximus area as well. And you can do lunges with dumbbells
20:48 at your sides or you can do what we call a lunge walk.
20:52 Out at the Black Hills we have a nice hill out in front of our
20:55 Wellness Center and we have days where we’ll lunge the hill.
20:58 Lunge the hill; walk on down there and lunge back up.
21:01 That’s the last one. Okay, you feel that. Yep.
21:07 Very good. Okay, lets squat down now. Go into a squat
21:13 position; down and back up. and down and up. We’re going
21:18 to do 30 of them. There’s 3 and 4 and 5. Squats are one of the
21:27 best overall exercises you can do. They bring in a lot of
21:31 muscles into play. They’re a great metabolic stimulator.
21:34 And if you can’t get down very far, that’s okay. If you need to
21:40 hang onto something, that’s okay. Keep your chest up.
21:45 Very good. Where are we at, Kye? Fourteen. Okay, sounds good to
21:51 me, 15, and after a bit you’ll start to feel those legs start
21:57 to get a little tired. How are you doing, Luther? Not too bad.
22:04 All right. Starting to feel your legs? Very good. How many more,
22:11 Kye? Eight more. Good. Okay home stretch. Push the hips
22:18 back, keep the knees over the feet, just like in the lunges.
22:26 Chest up. Okay, very good. Shake them out. That’s great.
22:33 Okay. Come to the edge of the platform. Put your hand on my
22:39 shoulder, get your feet off the edge. Okay, up on the toes, way
22:45 up high and back down, way up high and down. Okay, keep going.
22:52 Up and down. Nice and steady. Very good. The calf muscles have
22:57 been called the second heart because they help return blood
23:02 flow. One of the problems that diabetics start to have is a
23:06 lack of good circulation especially in the lower region.
23:11 They get some neuropathy. So this is a good way of
23:13 stimulating that blood flow back up. Very good, keep going.
23:20 Way down, way up. Way down, way up. We’re going to do 20 more.
23:26 We’ll do lots of repetitions because the calves can take a
23:31 lot of work since you’re walking on them all the time. They’re a
23:36 very aerobic muscle area. Very good. That’s why you see a lot
23:40 of long distance runners don’t have very big calves because
23:44 they don’t need them. They just need to be able to go for long
23:48 periods of time. That’s why chickens don’t have big legs.
23:54 Way up high. Well they’re walking on them all the time.
24:00 Way up, way up. How many more do we need. Two more. One more
24:08 time. Good. Okay. Now put your hand on my shoulder again and
24:13 I want you to get a hold of your ankle there. Reach back behind
24:19 you there. Very good and now we’re going to be stretching
24:23 the quadriceps area which is an area we worked just a moment
24:28 ago. They’re just using me for balance. But these guys feel
24:31 fairly solid. I think I could walk out right from underneath
24:34 and you guys would just be standing there still.
24:36 I’m impressed; well balanced young men. Okay, switch sides.
24:45 We’ve had people come out to our lifestyle center quite a bit
24:51 where we’ll say, We’ve got good news and bad news. The bad news
24:56 is your diabetic. They’ll say well what could the good news
25:00 be? You’re in the right place because by the time they’re done
25:05 their diabetes is under control. All right go ahead and relax.
25:10 Now we’re going to step out and stretch the hamstring. Lean
25:16 forward into it. Keep your chest up. Okay just go ahead and put
25:20 your hands on your leg there, Luther. That’ll help you balance
25:26 Get your foot out just a little bit farther. There you go. Okay.
25:32 Let’s switch sides and stretch. Feel the back of your leg
25:37 stretch. Okay. Straighten this one out a little more. You’re
25:41 bending the back leg and then lean your chest forward into it.
25:45 Okay, straighten this one out. There you go. Lean forward.
25:52 Feel it stretch back in the back. Okay good. Thanks a lot
25:59 fellows; we’re all done. Diabetes doesn’t have to be the
26:06 death sentence that often times it turns out to be. In fact, it
26:09 is one of the number one killers in our society. But it can be
26:13 reversed and it can be controlled through proper
26:15 life style. I’ve had people say to me before, I used to be
26:18 diabetic. And I said, Really, what happened. Well I take
26:21 medication now so I’m not diabetic anymore. I said, I’ve
26:24 got news for you. You’re still diabetic; you’re controlling it
26:26 with medication. And unfortunately all those
26:29 medications have side effects. You’re much better off to
26:32 reverse your life style. Get in a good exercise program, eat
26:36 properly, get a lot of fresh air, a lot of sunshine and
26:39 relax. Trust in God; that’s very important. When you see
26:43 people who have a lot of stress in their life, if somebody’s out
26:46 at our wellness program and their glucose is doing well but
26:49 all of a sudden they get a stressful phone call from home,
26:52 it’s amazing how much we can see both the blood pressure and the
26:56 blood sugar shoot up. So you have to relax. I always tell our
26:59 wellness guests, Don’t worry about your blood pressure and
27:02 your blood sugar. Just relax, let go and let God, because
27:06 that’s the best way to get yourself healthy is by allowing
27:09 the Lord to work in your life. And the great thing about it is
27:13 the lifestyle that we propose and put people on is just what
27:16 God wants. It gets back to the original basics of what the
27:19 Bible teaches about good healthy living and we do that
27:22 and combine it with the exercise amazing things take place.
27:26 People are awe struck about how fast they’re able to get off
27:29 all their medication. In fact right from the very get go we
27:32 have to tell our diabetics, back off on your medication because
27:35 if you don’t you’re going to see some problems. That blood sugar
27:38 is going to stop dropping really fast. But do it for the right
27:42 reason. Do it to glorify God with your body. Philippians 4:13
27:44 says, I can do all things through Christ who strengthens
27:47 me. Claim that promise. 27:49 God bless you. We’ll see you next time.