>>HELLO AND WELCOME TO THIS
NATIONAL WEAR RED DAY EVENT.
I'M DR. GARY GIBBONS, DIRECTOR
NATIONAL HEART LUNG AND BLOOD
INSTITUTE AT NIH.
I AM JOINED MY MY COLLEAGUE AND
FRIEND DR. DAVID GOFF, DIRECTOR
OF THE DIVISION OF
CARDIOVASCULAR SCIENCES AND I'M
PARTICULARLY DELIGHTED THAT WE
HAVE WITH US OUR EVENT FITNESS
TRAINER LINDA [INDISCERNIBLE]
AND WE'RE DELIGHTED BECAUSE THIS
IS FEBRUARY AND IT'S AMERICAN
HEART MONTH AND THIS IS WHERE WE
FOCUS IN ON BECOMING MORE
FAMILIAR AND WITH OUR HEARTS AND
HAVING HEALTHIER HEARTS AND
RECOGNIZING THAT HEART DISEASE
IS THE NUMBER 1 KILLER OF MEN
AND WOMEN, BUT IT'S PREVENTIBLE
AND BY TAKING SMALL SIMPLE
STEPS, EACH OF YOU CAN PREVENT
HEART DISEASE.
IN PART, BY EATING HEALTHIER
DIETS, AND MOVING MORE, AS WELL
AS KNOWING THE RISK FACTORS FOR
HEART DISEASE LIKE HIGH BLOOD
PRESSURE AND DIABETES AND
KNOWING YOUR NUMBERS.
AND IN THE CASE OF HIGH BLOOD
PRESSURE, KNOWING THAT THE
OPTIMAL BLOOD PRESSURE IS
120/80, AND SO WHEN YOU GO TO
YOUR CARE PROVIDER, YOU WANT TO
BE SURE TO YOU KNOW WHAT YOUR
NUMBER IS AND HOW CLOSE IT IS TO
THAT IDEAL OPTIMAL BLOOD
PRESSURE AND WHAT YOU CAN DO TO
LOWER IT, 1 OF THOSE THING
SYSTEM TO HAVE A HEALTHY DIET
LIKE WHAT WE CALL THE DASH DIET
THAT'S RICH IN FRUITS AND
VEGETABLES AND BEANS AND LEAN
PROTEIN LIKE FISH AND POULTRY.
THESE ARE FOODS THAT ACTUALLY
CAN KEEP YOUR BLOOD PRESSURE
CLOSER TO THAT OPTIMAL LEVEL AND
IT'S IMPORTANT THAT WE ALL MOVE
MORE, AND TAKE THOSE SIMPLE
STEPS TO DO SO.
NOW A KEY PART OF ADOPTING THAT
HEALTHIER LIFESTYLE IS OFTEN
HAVING A BUDDY THAT HELPS YOU
ALONG THE WAY AND SUPPORTS YOU
IN DOING THAT.
THAT'S WHY I'M PLEASED TO HAVE
DAVID HERE WHO ALSO IS WORKING
ON TAKING CARE OF OUR HEARTS AND
DAVID WANTS TO SHARE ALONG WITH
ME HOW YOU'RE STYLING, WEARING
RED, BUT ALSO MAY HAVE SOME
ADVICE ABOUT CARING FOR OUR
HEARTS.
>>THANKS, GARY, I'M REALLY
EXCITED TO BE HERE WITH YOU AND
LINDA TODAY TO MOVE MORE AND
EXCITED YOU'VE ALL JOINED US.
YOU KNOW IT ONLY TAKES ABOUT 2
AND HALF HOURS A WEEK, A LITTLE
OVER 20 MINUTES A DAY TO GET
ENOUGH PHYSICAL ACTIVITY TO GET
THAT HEALTH EFFECT ON YOUR
HEART.
AND YOU HAVEN'T BEEN DOING MUCH
IN A WHILE, DON'T GO OUT AND TRY
TO RUN A MARATHON THE FIRST DAY.
START SLOW.
TAKE IT EASY, BUILD UP TO IT.
WE'RE GOING TO GET MOVING HERE
IN A MINUTE AND SO, IF YOU
HAVEN'T BEEN DOING MUCH LATELY
AND LINDA STARTS GETTING A
LITTLE BIT ROWDY FROM YOUR POINT
OF VIEW, TAKE A BREAK.
>>TAKE A BREAK, SURE FOR YOU
SHOULD.
>>DO A LITTLE BIT, TAKE A
BREAK, COME BACK AND DO MORE,
WORK UP TO IT OVERTIME, SMALL
STEPS BUILT UP OVER TIME CAN GET
YOU TO WHERE YOU NEED TO GO FOR
GETTING YOUR HEART HEALTHY.
WE DID TALK ABOUT MORE THINGS
CAN YOU DO WHEN WE GET TO THE
END OF THE ACTIVITY BUT I'M
LOOKING FORWARD TO THIS, SO
LINDA, WHY DON'T YOU TAKE IT
AWAY.
>>HI, I'M SO GLAD TO BE HERE
GETTING YOU THROUGH THIS
EXERCISE TODAY SO WE WILL DO A
LITTLE BIT OF KICK BOXING, DANCE
AND WE WILL FINISH WITH A
STRETCH.
IT'S IMPORTANT TO WARM UP BEFORE
YOU START YOUR EXERCISES, SO WE
WILL DO A SHORT WARM UP TODAY
SINCE WE HAVE A LITTLE BIT OF
TIME AND BECAUSE WE NEED TO GET
OUR MUSCLES WARM AND RADIE FOR
THE ACTIVITY.
IT GIVES YOU A WIDER RANGE OF
MOTION AND MORE FLEXIBILITY
THROUGHOUT YOUR WORK OUT, SO
LET'S DO EXERCISES IF YOU'RE
READY.
WE WILL ROLL OUR SHOULDERS
FORWARD, SO YOU WILL GET YOUR
SHOULDERS CLOSE TO YOUR NECK AND
ROLL THEM FORWARD.
YES.
LET'S DO THAT A FEW TIMES.
GREAT, GREAT, LET'S DO A COUPLE
MORE.
>>FEELS GOOD.
>>YEAH, FEELS VERY GOOD.
LET'S DO IT TOWARDS THE BACK
NOW.
ROLL THEM BACK.
WE'RE DOING SOME BOXING SO WE
WILL USE THOSE ARMS AND THOSE
SHOULDERS, WE HAVE TO GET THEM
READY.
NOW, I WANT TO YOU CIRCLE THE
ARMS, YES, CIRCLE, BIG, BIG,
CIRCLES.
HOW DID THAT FEEL?
>>FELT GOOD.
>>YEAH.
>>OH YES, LET'S ROLL THEM
TOWARDS THE FRONT.
LET'S DO A COUPLE MORE.
>>GOT ME BREATHING DEEP.
>>YEAH, YEAH, WE'RE STARTING TO
GET OUR HEART RATE TO GO UP A
LITTLE BIT.
NOW CAN YOU OPEN AND CLOSE YOUR
ARMS?
YES, YES, OPENING THE CHEST UP.
OKAY, WE'RE DONE WITH THE ARMS
AND THE UPPER BODY.
LET'S DO SOME KNEE RAISES TO GET
OUR--YES, OUR LEGS READY FOR THE
WORK OUT, 1 AFTER THE OTHER.
YES, YES, YEAH, YEAH, YOU GUYS
ARE LOOKING GREAT.
JUST A FEW MORE.
ARE YOU--IS THAT HEART RATE
STARTING TO GO UP.
>>OH YEAH, FEELING GOOD.
>>NOW LET'S DO SQUATS AND WE'LL
BE DONE WITH OUR PARM UP.
WE WILL COME DOWN, PUSH YOUR
BOTTOM BACK, KEEP YOUR CHEST UP
AND YOUR FEET ARE PAIRED UP OR A
BIT OUT.
YES, YES, YES, PERSPECT.
GO DOWN AS FAR AS CAN YOU, LET'S
DO 3 MORE AND THEN WE WILL
START.
TWO, AND 3.
READY TO GO.
SHAKE IT OFF.
OKAY, SO I'M KICK BOXING IS A
GREAT BODY CONDITION WORK OUT
BECAUSE IT WORKS OUT ALL PARTS
OF YOUR BODY.
WE PUNCH SO WE USE THE MUSCLES
IN OUR ARMS AND SHOULDERS, SO WE
HAVE TO KEEP OUR CORE TIGHT
WHILE WE'RE PUNCHING, SO WE'RE
USING OUR ABs AND OBLIQUES, IF
YOU ADD IN SOME KICKS, YOU'RE
USING YOUR QUAD, SOME GLUTES, SO
WE USE ALL MUSCLES IN OUR BODY.
SO TODAY, WE ARE GOING TO GO
THROUGH A SIMPLE JAB CROSS,
SIMPLE COMBINATION AND I WILL
SHOW YOU HOW TO BUILD A WORK OUT
AROUND THAT.
FIRST LET'S GO OVER TECHNIQUE.
ARE YOU READY?
>>YOU BET.
>>RIGHT FOOT FORWARD LEFT IN
THE BACK.
YOU WANT TO HAVE THEM APART
BECAUSE YOU WANT TO BE READY IN
CASE SOMEONE PUSHES YOU ON 1
SIDE OR THE OTHER.
YOU HAVE TO BE ABLE TO BOB AND
WEAVE WITHOUT FALLING OVER.
SO YOU DON'T WANT YOUR FEET TO
ALIGNED LIKE THIS, YOU WANT TO
KEEP THEM WIDE OPEN.
OKAY.
NOW, TECHNIQUE, CLOSE YOUR
FISTS, YOUR FINGERS WILL COME
INSIDE YOUR PALMS AND YOU USE
YOUR THUMB, YES TO COVER YOUR
FINGERS.
WE WILL PUT THEM AGAINST OUR
TEMPLES AND OUR ELBOWS WILL BE
CLOSE TOGETHER TO PROTECT
OURSELVES.
YES, SO THE OBJECTIVE IS, TO LAY
IN THE PUNCH, IN THE MIDDLE OF
THE FACE, LET'S IMAGINE THERE'S
A MANIKIN, ANOTHER PERSON, AND
SO YOUR THUMB IS AGAINST YOUR
TEMPLE WHEN YOU START BUT WHEN
YOU END THE PUNCH THAS TO FACE
THE GROUND.
SO FOR THAT TO HAPPEN, YOU HAVE
TO ROTATE YOUR ARM, RIGHT?
LET'S ROTATE THAT ARM, YES, YOU
HAVE IT, AND TO HAVE A FEW IN
MOTION, WE WILL MOVE OUR HIP AND
PIVOT OUR FOOT AT THE SAME TIME
AS WE'RE PUNCHING.
SO HERE, WE PIVOT AND WE MOVE
THE HIP AT THE SAME TIME.
LET'S DO IT 1 MORE TIME, HERE.
YES.
MOVE THAT HIP.
YES.
THAT'S GO ON THE OTHER SIDE WITH
THE CROSS, SAME THING, YES, YOU
ROTATE THE ARM, YES, YOU MOVE
THE HIP AND YOU PIVOT THAT FOOT
AT THE SAME TIME.
CAN WE DO A JOB AND A CROSS, 1
AFTER THE OTHER.
>>I THINK SO.
>>HERE WE GO, JAB, CROSS, JAB,
CROSS, ARE YOU ROTATING.
I SEE IT HAPPENING.
LET'S GO, CAN WE GO A LITTLE
FASTER.
OH GEEZ.
OH YES,.
>>ALL RIGHT.
>>OKAY, GUYS WE KNOW THE
TECHNIQUE, THANK YOU, I WILL SEE
IN A LITTLE BIT.
I'M GOING TO CONTINUE TO WORK
OUT WITH OUR FRIENDS.
YES, YES, THANK YOU.
SO NOW WE'RE COMFORTABLE WITH A
JOB-CROSS TO ADD A BIT MORE,
ENERGY, WE ARE GOING TO USE
POWER.
SO FOR THAT, YOU WILL ENGAGE
YOUR SHOULDER, AND IF YOU WANT
TO INCREASE YOUR HEART RATE EVEN
MORE, YOU WILL ADD SOME SPEED,
SO IF YOU GO A LITTLE BIT
FASTER, YOU WILL FEEL YOUR HEART
GOING EVEN FASTER THAN BEFORE.
SO LET'S DO A LITTLE BIT OF
THOSE, LET'S SWITCH SIDES THIS
TIME, HOW ABOUT THAT?
LET'S START WITH THE JOB CROSS,
HERE, HERE, MIC SURE TO PIVOT,
USE YOUR CORE.
TIGHTEN YOUR CORE.
ENGAGE YOUR SHOULDER TO ADD
POWER AND SPEED.
LET'S GO A LITTLE FASTER WITH
THAT.
SO WE HAVE THE BASIC JAB CROSS,
CAN YOU DO ANYTHING YOU WANT
WITH THAT, BUT NOW I WANT US TO
START MOVING.
SO WE'RE GOING TO FACE OUR
RIGHT, OKAY?
WE WILL MOVE FORWARD WITH A JAB
AND STEP AT THE SAME TIME SO IT
WILL LOOK LIKE THIS: ONE, 2, 3,
AND 4.
AND EVERY TIME YOU PUNCH, I WANT
YOU TO COME BACK AND GUARD YOUR
FACE.
VERY IMPORTANT, ESPECIALLY WHEN
YOU'RE IN A DANGEROUS SITUATION,
RIGHT?
YOU WANT TO GUARD YOUR FACE AT
ALL TIMES SO WE'RE HERE AND
WE'RE MOVING FORWARD, AS WE'RE
MOVING FORWARD, WE ARE ADDING
ACTION, SO YOUR HEART RATE
INCREASES EVERY MORE AND THAT'S
WHAT WE WANT, RIGHT?
SO MOVE FORWARD, LET'S DO A BIT
MORE OF THOSE, NOW IF YOU WANT
EVEN MORE ENERGY, WE WILL
INCREASE THE SPEED, SO HERE, 2,
3, 4.
LET'S TAKE A LITTLE BREAK, LET'S
DO IT AGAIN.
ONE, 2, 3, AND 4.
YOU CAN ADD EVEN MORE TO THAT.
HOW ABOUT WE ADD A LITTLE BIT OF
JOG IN PLACE IN BETWEEN?
DOES THAT SOUND GOOD?
HA HA HA.
YOU CAN JOB IN PLACE, IF YOU
CAN'T JOB, NO PROBLEM, YOU CAN
MARCH IN PLACE, OR IF YOU'RE
MORE ADVENTUROUS, YOU CAN GET
THOSE KNEES HIGHER AND GET THEM
UP.
IT'S YOUR CHOICE, IT'S YOUR WORK
OUT, DO WHAT FEELS COMFORTABLE
TO YOU.
YES.
WE WILL DO THAT AGAIN, WE WILL
MOVE FORWARD WITH OUR JABS, 1,
2, 3, 4.
WE'RE COMING BACK THE LITTLER
WAY, 1, 2, 3, AND 4.
AND WE ADD OUR JABBING IN
BETWEEN.
THERE WE GO, JUST FOR A FEW
SECONDS.
JUST LIKE THAT, YOU GET YOUR
HEART PUMPING, LET'S DO IT 1
MORE TIME.
ONE, 2, 3, AND 4.
AGAIN, 1, 2, 3 AND 4.
ANY WE JOG.
THERE WE GO.
WHOO!
I CAN FEEL IT COMING GUYS, FOR
SURE!
THIS TIME I WILL GO A LITTLE
FASTER AND ADD A LITTLE BOUNCE
TO IT.
ONE, 2, 3, 4.
FAST, 1, 2, 34.
HERE'S THE JOG,IME STARTING
TO--LOSE MY BREATH A LITTLE BIT.
THAT'S WHAT YOU WANT.
SO THAT IS AN EXAMPLE OF A KICK
BOXING WORK OUT.
YOU CAN PRETTY MUCH MAKE
WHATEVER YOU WANT OF IT, THERE'S
OTHER STRIKES, OTHER PUNCHES,
YOU THERE'S UPPER CUTS, YOU CAN
ADD THOSE, THERE'S HOOKS, YOU
CAN ADD THOSE, 2, BUT THIS IS A
SAMPLE OF WHAT YOU CAN DO WITH A
COUPLE PUNCHES AND MAKE A WHOLE
WORK OUT OUT OF IT.
DOES THAT SOUND GOOD.
>>YEAH.
>>[ APPLAUSE ]
>>I'M BREATHING, GET WATER IN
BETWEEN YOUR WORKOUTS, NOW I'M
GOING TO DANCE.
YOU WANT TO DANCE WITH ME.
>>OH, OKAY?
>>CAN I GET SOME MUSIC, PLEASE?
NO DANCE?
NNO DANCE.
>>WE'RE RESTING.
>>STILL RESTING?
OKAY.
NOW WE WILL START MOVING.
[♪ MUSIC ♪]
I'M GOING TO SHOW YOU HOW IF YOU
ONLY GET A LITTLE BEAT IN THE
BACK, YOU CAN GET SOME MOVEMENT
WE LOVE TO DANCE, RIGHT?
WE CAN MAKE ANYTHING WE WANT OUT
OF IT, THERE WE GO, MOVE.
LET'S GO.
WE MOVE A BIT ON THE DIAGONAL.
MAKE SURE TO TURN THOSE FEET,
YES.
MUSIC ALWAYS MAKES ME HAPPY.
HOW ABOUT BOTH HANDS?
YES.
[♪ MUSIC ♪]
ALL RIGHT, DID THAT LOOK GOOD?
YOU THINK YOU CAN DO THAT?
I THINK YOU CAN DO THAT, TOO.
NOW WE'RE GOING TO ADD IT ON.
AND REACH, LET'S GET HOSE HANDS
UP 1 MORE TIME.
[♪ MUSIC ♪]
BOTH HANDS IN THE AIR, YOU CAN
ADD ENERGY IF YOU WANT TO.
NOW, WE'RE GOING TO MOVE
FORWARD, WATCH.
AND BACK, WAVE THOSE ARMS.
HANDS IN THE AIR LIKE YOU JUST
DON'T CARE.
[♪ MUSIC ♪]
WATCH HOW MY ARMS ARE GOING TO
CHANGE.
OPEN AND CLOSE.
[♪ MUSIC ♪]
OKAY, THAT WAS 1, LET'S DO 2.
SAME BEAT, I WILL DO DIFFERENT
MOVES THIS TIME, DOES THAT SOUND
OKAY?
YES, YES.
HERE WE GO.
I ALWAYS START BY CLAPPING MY
HANDS, IT JUST MAKES ME RELAX,
AND FEEL HAPPY.
THIS TIME, YOU'RE GOING TO TAKE
A STEP TO THE BACK, WATCH.
BACK AND BACK.
[♪ MUSIC ♪]
LET'S GO, BACK, HEY!
[♪ MUSIC ♪]
YOU CAN ALSO ADD AN ARM IF YOU
WANT TO, EXTEND THAT ARM.
SEE, NOW YOU'RE DANCING.
>>YEAH!
>>HOW ABOUT BOTH ARMS?
PUSH, HEY!
KD--SALLY USIC
[♪ MUSIC ♪]
A LITTLE BIT MORE.
[♪ MUSIC ♪]
ALL RIGHT, WHOO!
WE'RE GETTING SOMEWHERE.
YES, YES, YES.
I'M GOING TO INTRODUCE SOME NEW
MOVES NOW.
YES.
[LAUGHTER]
THERE'S ALWAYS SOMETHING NEW.
UP AND DOWN.
OKAY, OKAY, OKAY.
YOU CAN MAKE IT WHATEVER YOU
WANT TO.
IT'S YOUR OWN PARTY, RIGHT?
>>YEAH!
>>LET'S WALK THIS WAY, WATCH,
1, 2, 3, HEY!
HEY!
YOU CAN ALSO AT THE SAME TIME,
IF YOU ARE ADVENTUROUS, YOU CAN
ADD A LITTLE HOP.
MORE, MORE.
[♪ MUSIC ♪]
WHOO!
OKAY.
DON'T FORGET TO GET THAT WATER.
NOW WE WILL DO SOME SALSA.
OKAY?
JUST A COUPLE MACHINEUTES.
WHOO, LET ME JUST CATCH MY
BREATH FOR A SECOND.
THAT'S A WORK OUT.
>>THAT'S A WORK OUT!
>>YEAH, THAT'S SALSA TIME.
>>YEAH, YOU HEAR THAT BEAT,
MIRACHAS, JUST SHAKE THEM AND
SHAKE YOUR HOLDERS AT THE SAME
TIME.
YEAH, I SEE YOU, I SEE YOU.
YOU GUYS ARE GOING TO DANCE WITH
ME, NO?
>>SO BASIC SALSA STEPS SIDE TO
SIDE, HERE, WATCH.
TAP AND TAP.
EASY.
YEAH, SEE.
YEAH, NOW IF YOU'RE
COMFORTEDDABLE, CAN YOU ROLL
YOUR SHOULDERS A LITTLE BIT,
AYE-YI-YI, NOW WE ADD AN ARM.
WATCH.
EXTEND THAT ARM..
WHOO, OKAY!
SEE HOW EASY IT IS.
>>YEAH, I LIKE THIS.
>>EVEN ROLL THE ARMS, CIRCLE
THE ARMS IF YOU WANT TO.
YEAH D..
BASIC SALSA STEP, 2, AND 2.
SHAKE IT OUT.
HEY!
>>HEY HEY!
KD--SALLY MIEWTIONIC
[♪ MUSIC ♪]
>>WHOO!
ALL RIGHT, SOMETHING ELSE.
HOW ABOUT BEATING THOSE DRUMS.
>>OKAY.
>>YEAH, YEAH, YEAH.
BIGGER!
OKAY, WE'RE WORKING THOSE ARMS,
TOO, RIGHT?
COME CLOSER.
BACK IT UP.
OOH, I SEE YOU, I SEE YOU.
AGAIN.
TO THE BACK.
THAT'S IT.
NOW WE'RE STRETCHING, ARE YOU
READY?
YOU ARE GOING TO DANCE WITH ME,
I WONDER WHY YOU STAYED ON THE
SIDE.
HOW EASY IS THAT?
>>WE'RE NOT GOOD.
NOT AS GOOD AS YOU.
WE WANT PEOPLE TO SEE THE REAL
THING.
>>SO AT THE END OF YOUR WORK
OUT, PLEASE STRETCH AT THE END
OF THE WORK OUT, VERY IMPORTANT
BECAUSE WHILE WE'RE WORKING OUT,
OUR MUSCLES GET TIGHT AND TIGHT
MUSCLES ARE MORE PRONE TO INJURY
AFTER WORK OUT SO WE DON'T WANT
TO GET ANY INJURIES SO WE NEED
TO STRETCH, RIGHT?
ARE WE READY?
MAESTRO.
>>WE WILL RELAX AND STRETCH,
IT'S GOOD FOR YOUR BODY BUT IT'S
ALSO GOOD FOR YOUR MIND TO TAKE
A FEW MINUTES OF STRETCHING
EVERY DAY, YES?
>>YEAH.
>>SO WE'RE GOING TO START
LOOKING DOWN AND THEN LEANING
OUR HEAD ON THE RIGHT SIDE.
I WANT YOU TO TAKE YOUR HAND AND
PULL DOWN OR PUSH DOWN ON YOUR
HEAD AND JUST STAY HERE FOR A
SECOND.
>>THAT FEELS GOOD.
>>THAT FEELS NICE, OKAY, LET'S
DO THE SAME THING ON THE OTHER
SIDE.
PUSH DOWN.
JUST A LITTLE BIT.
BE VERY GENTLE.
DROP YOUR SHOULDER.
SO NOW, YES, PERFECT.
WE ARE GOING TO LOOK UP, LOOK UP
TOWARDS THE CEILING, KEEP YOUR
EYES OPEN SO YOU CAN KEEP YOUR
BALANCE.
EACH STRETCH IS ABOUT
20-30 SECONDS.
WE'RE SHORT ON TIME SO WE WILL
KEEP THEM AT ABOUT 10-SECONDS
EACH.
NOW LOOK DOWN, DROP THOSE
SHOULDERS.
OKAY, GREAT.
LOOK BACK UP.
BRING BOTH HANDS UP, PUT YOUR
PALMS TOGETHER AND I WANT YOU TO
LIFT YOUR CHEST, SUCK IN THOSE
ABs IF IF YOU'RE TRYING TO
ELONGATE YOUR TORSO AND WE WILL
LEAN TOWARDS THE RIGHT AS MUCH
AS WE CAN AND STAY.
>>THAT'S IT.
>>OH YEAH, YOU SHOULD FEEL IT
RIGHT ALONG YOUR SIDE THERE.
>>OKAY, YEAH, IT'S PERFECTLY
OKAY, GO AS FAR AS YOU CAN.
RAISE THAT CHEST, SUCK IN THOSE
ABs AND SUCK IN THE OTHER
SIDE, GO AS FAR AS YOU FEEL
COMFORTABLE.
>>YEAH, DON'T HURT YOURSELF.
>>YEAH, DON'T HURT YOURSELF,
NOW, WE DON'T WANT THAT.
IF YOU'RE IT FEELS PAINFUL,
PLEASE STOP OR DON'T GO THAT FAR
DOWN, OKAY?
NOW BRING THOSE ARMS DOWN, OPEN
WIDE.
WE WILL BRING OUR RIGHT ARM
ACROSS OUR CHEST AND USE OUR
LEFT ARM TO PUSH EVEN MORE
TOWARD THE CHEST, YES.
YOU SHOULD FEEL THIS ON YOUR
SHOULDERS, ESPECIALLY AFTER YOU
DO BOXING, IMPORTANT.
YES.
LET'S DO THE SAME THING ON THE
OTHER SIDE.
>>I FEEL THAT IN MY SHOULDERS.
>>YOU FEEL THAT IN THE
SHOULDERS, YES, NOW WE'RE GOING
TO OPEN.
BRING YOUR ARM UP AND WE WILL
PUT OUR HANDS RIGHT FLAT AGAINST
THE BACK, RIGHT BACK IN THE
MIDDLE HERE, YES.
YOU WILL LIFT YOUR OTHER ARM,
REACH AND THEN GRAB YOUR ELBOW,
PULL DOWN AND TOWARDS THE
CENTER.
[♪ MUSIC ♪]
OKAY, OPEN AND LET'S DO THE SAME
THING ON THE OTHER SIDE.
HANDS AGAIN IS RIGHT THERE AT
THE CENTER, YOU WILL REACH, GRAB
THE ELBOW, PULL DOWN GENTLY
TOWARDS THE CENTER AND DOWN.
GREAT.
NOW, I WANT YOU TO TAKE A BIG
STEP BACK, HAVE SOME SPACE
BECAUSE IT'S A MOVE FORWARD,
TAKE A STEP BACK AS FAR AS YOU
CAN GO, YES, I WANT YOU TO LEAN
A LITTLE BIT FORWARD SO THAT
YOUR KNEE AND YOUR TOES ARE
ALIGNED.
YES, SO AS DEEP AS YOU CAN AND
JUST STAY HERE FOR A SECOND.
>>YOU'RE FLEXIBLE THERE DAVID.
>>YEAH.
>>TAKE A STEP FORWARD.
BE CAREFUL.
LET'S DO THE SAME THING ON THE
OTHER SIDE.
>>[♪ MUSIC ♪]
>>MY MORNING ROUTINE.
>>GREAT.
YOU DO ALL THAT EVERY DAY.
>>I DO SOME STRETCHES.
>>AMAZING.
>>I HURT MY BACK A FEW YEARS
AGO AND I LEARNED THE THERAPIST
TOLD ME ABOUT GOOD STRETCHING
EXERCISES, YES, YES, HAVING A
GREAT STRETCHING REGIMEN IS
REALLY GOOD FOR THE BODY AND FOR
THE HEART AS WELL BECAUSE IT
INCREASES OUR BLOOD FLOW AND
BOOSTS OUR OXYGEN LEVELS, OKAY,
NOW, I'M SORRY, YOU'RE GOING TO
STEP BACK WITH YOUR RIGHT LEG,
OKAY?
BOTH FEET ARE FLAT ON THE
GROUND.
WE WILL HINGE FROM THE HIP, SO I
WANT TO YOU PUT YOUR HANDS HERE,
COME DOWN, YOUR SPINE IS STRONG
AND YOUR BACK AND STRAIGHT AND
COME DOWN AS FARs YOU CAN DO,
IF YOU'RE BACK CAN BE PARALLEL
TO THE GROUND, THAT'S GREAT, IF
NOT THAT'S OKAY, TOO.
PUT YOUR HANDS ON YOUR KNEES,
BOTH ARE STRAIGHT.
[♪ MUSIC ♪]
>>PULL DOWN, CAREFUL.
>>CAREFUL, DO WHAT YOU CAN, NOW
THIS TIME, I WANT TO YOU BEND,
BEND THIS KNEE, YES IT DOES,
BEND THIS KNEE A LITTLE BIT AND
RAISE YOUR TOES.
AND COME DOWN EVEN DEEPER.
YOU FEEL THAT?
>>YEAH, ON THE BACK OF MY LEGS
N.
>>LET'S DO THE SAME THING ON
THE OTHER SIDE.
BOTH FEETOT GROUND.
BOTH LEGS ARE STRAIGHT, WE WILL
BEND WITH A STRAIGHT BACK, SPINE
IS NEUTRAL, COME DOWN AND STAY.
YEAH, CAN YOU FEEL THAT, YES,
PERFECT.
NOW, I WANT TO YOU BEPPED THAT
KNEE--[LAUGHTER]
--BEND THAT KNEE.
BOTH FEET ARE STILL FLAT ON THE
GROUND, BEND THAT KNEE AND LIFT
THE TOES AND AM CAN DOWN A
LITTLE BIT MORE.
A LITTLE DEEPER, JUST FOR A FEW
MORE SECONDS AND WE ARE PRETTY
MUCH DONE.
NOW OPEN WIDE, LET'S OPEN UP AND
BRING IN THOSE POSITIVE VIBES
IN, YES, BREATHE DEEPLY.
MM-POSITIVE VIBES, THATTA WHAT
WE WANT, A RAY OF SUNSHINE
DURING THE DAY.
I HOPE YOU INN JOYED YOUR WORK
OUT.
THANK YOU.
>>[ APPLAUSE ]
>>THANK YOU, THANK YOU.
>>I FEEL GOOD.
>>YOU FEEL NICE?
>>RELAXED?
>>YEAH, OKAY, I DID MY JOB.
>>YEAH, YOU DID TERRIFIC.
THIS IS A TERRIFIC NATIONAL WEAR
RED DAY EVENT AND MY HEART IS
PUMPING, I'M FEELING GOOD, I'M
REALLY FEELS AS THOUGH WE'RE
TAKING CARE OF OUR HARES.
AND THAT'S WHAT IT'S ALL BTAKING
THOSE SMALL SIMPLE STEPS BECAUSE
HEART DISEASE PREVENTIBLE AND
IT'S IN YOUR CONTROL TO DO THAT,
EAT MORE HEALTHY FOOD, MOVE
MORE, AND INDEED, DAVID WHERE
CAN THEY GO FOR MORE
INFORMATION?
>>WELL I JUST WANT TO SAY, I'M
EXCITED ABOUT THIS, TOO, I'M
FEELING GOOD, TOO, SO I HOPE YOU
ALL ARE HAVING A GOOD TIME AS
WELL AND IN ADDITION TO MOVING
MORE AND EATING RIGHT, IT'S
REALLY IMPORTANT THAT YOU SEE
YOUR DOCTOR AND FOLLOW THEIR
ADVICE ON WAYS YOU CAN KEEP YOUR
BLOOD PRESSURE, AND YOUR
CHOLESTEROL AND YOUR SUGAR AND
YOUR WEIGHT IN THE RIGHT PLACE,
TO HELP MAKE YOUR HEART AS
HEALTHY AS POSSIBLE.
IF YOU WANT TO KNOW MORE ABOUT
THAT, YOU CAN GO TO--YOU CAN GO
TO NHLBI, OUR HEARTS AND YOU CAN
LEARN A LOT MORE WELL ABOUT HOW
TO IMPROVE YOUR HEART HEALTH.
I HOPE YOU HAD A GOOD TIME
TODAY, I KNOW I DID.
>>YEAH, THIS IS FUN, GOOD TO
HAVE MY BUDDY ALONG WITH ME.
>>THANK YOU LINDA.
>>YES, YES, DON'T FORGET, GRAB
A FRIEND AND THERE'S ALL SOWRGSS
OF PERSONAL INFORMATION OUT
THERE, GYMS, FRIENDS, FAMILY,
FRIENDS, TRAINERS, SOMETIMES
THERE'S GOOD WORKOUTS ON
YouTUBE, FROM PROFESSIONAL
TRAINERS, THERE'S RESOURCES OUT
THERE, SOME KICK BOXING, DANCE
OR STRETCHING.
SO PLEASE ABOUT GO OUT THERE AND
FIND THE INFORMATION AND GET
MOVEMENT INTO YOUR LIFE, HOW
ABOUT THAT.
>>YEAH,.
>>THANK YOU SO MUCH.
>>THANKS A LOT.