00:00 It's Friday, it's time for our Fit of it Friday.
00:04 That's why we should be healthy and fit.
00:07 And this is taught to us by Coach Joel Castillo
00:10 with his sit exercises.
00:12 That can be used for our feeling young.
00:16 Like Audrey.
00:18 And welcome back to Rise and Shine Philippines.
00:20 Coach Joel, hi.
00:21 Coach Joel, good morning.
00:23 Good morning, Rise and Shine Philippines.
00:26 It's better if you have a different day.
00:28 Prof. P is inspired today.
00:30 How long have you been teaching these kinds of exercises?
00:33 I've been teaching for almost 14 years.
00:38 I'll teach you one way to modify the workouts
00:42 that can be done for the elderly.
00:44 For the elderly?
00:45 It's painful for my colleagues to say that we're old.
00:48 Why feeling young?
00:49 Feeling young, yes.
00:50 Like millennials.
00:51 Okay, for the elderly, you have abs.
00:53 Yes.
00:54 I have abs.
00:55 What are the simple exercises, Coach?
00:58 What can our viewers do to start
01:01 this sit exercise?
01:05 Actually, what we need to do is to find a chair
01:09 and the decision that we want to start the activity we'll do.
01:13 It can't be on the floor.
01:14 There should be a chair.
01:15 There should be a chair.
01:17 If it's not floor exercise, it's not.
01:19 Yes, on the floor.
01:21 So, let's go.
01:21 Wait, I have a question.
01:24 Is it okay?
01:25 We need to know what are the specific health benefits of this exercise.
01:30 Sitting exercises are an alternative to feeling young
01:36 so that we can still exercise despite our busy days
01:42 and despite the very limited space.
01:44 Feeling young or feeling lazy because you're still sitting?
01:49 It can be both.
01:50 Even in the office, you can sit there.
01:52 You can do it.
01:53 Thank you.
01:55 How can we find the right form and technique
01:58 for the elderly while doing sit exercises?
02:01 It's important that every workout we do
02:05 we engage our core and keep our body upright.
02:09 Our breathing pattern is easy,
02:12 but our inhale is hard.
02:14 The harder part is our exhale.
02:16 But you know what, Coach?
02:17 There are four stages of breathing.
02:19 Are you guys aware of that?
02:21 Really?
02:22 It's not just inhale and exhale.
02:23 It's when you inhale and then you suspend the air.
02:26 And after suspending that, you exhale.
02:29 And then that's the point of recovery.
02:31 Those are the four stages of breathing.
02:33 He's very prompt.
02:35 How often and how often do you recommend doing sit exercises
02:42 for the elderly?
02:45 Usually, 30 to 45 minutes a day.
02:49 Maybe 3 to 4 times a week.
02:51 Actually, if it's a very light activity,
02:54 we can do it as a daily habit.
02:57 You can do it while sitting.
03:00 Direct me.
03:01 You'll be removed later.
03:02 You're old, Director.
03:04 There are a lot of elders among us.
03:07 What's the first exercise we're going to do, Coach Joel?
03:12 The first workout we're going to do is sit to stand.
03:16 Okay, sit to stand.
03:18 Let's sit on the bench and stand.
03:21 Let's do 10 reps.
03:23 Okay, let's go.
03:24 Stand up.
03:25 If I can do this with high heels, I can do this.
03:27 Stand up.
03:29 It looks like you're doing this regularly.
03:31 The difference is that you're doing it purposefully.
03:34 Usually, we do this every day.
03:37 Imagine you're in the office.
03:39 But you need to stretch your knees.
03:42 Yes, I can do that.
03:44 You can feel the weight of your body.
03:46 It's like you're lifting a weight.
03:48 You should do 10 reps.
03:50 We're done with 10 reps.
03:51 The second exercise is knee extension.
03:54 Let's stand on the edge of the bench.
03:56 Can I use a block chair?
03:58 Yes, you can.
03:59 Place your hands under your legs
04:01 so that there's a separation between your legs.
04:03 Then, extend your legs forward.
04:05 I love this.
04:06 You're going to extend your legs.
04:09 Feel the tension on the top of your legs.
04:13 It's hard to do this with high heels.
04:15 The more you hold the position on the top of your legs,
04:18 the more your muscles will tense.
04:20 I can feel it.
04:21 I can even feel the presence of the Lord.
04:24 Hallelujah!
04:25 I love you, Lord.
04:26 Last one.
04:27 Next, move forward on the edge of the bench.
04:33 Then, lean backwards.
04:35 We're going to do a knee to chest exercise.
04:37 You're going to pull your knees towards your chest.
04:39 Then, lower your knees again.
04:41 Let's do the other side.
04:42 This is called a knee to chest exercise.
04:44 Basically, if you do this movement,
04:46 it will trigger your lower abdominals and abdominals.
04:49 It also includes hip flexors.
04:51 This is the movement.
04:52 It looks like it's going to fit my grandmother.
04:54 Imagine that you're a call center agent.
04:56 You're doing this to the city.
04:58 That's right.
04:59 Because it takes a long time.
05:00 Imagine that your back hurts.
05:02 Imagine that you're a jeepney driver.
05:05 I love this.
05:06 Last one.
05:08 Let's go straight.
05:10 Let's do one leg straight.
05:12 This time, we're going for leg raises.
05:14 Just lift your legs.
05:16 Again, every time you lift,
05:17 you'll feel your abdominals and legs.
05:20 That is working.
05:21 Let's do six per side.
05:23 Look at this.
05:24 I'm wearing high heels, but I can do this.
05:26 If I can do this, you can do this too.
05:27 Let's do the other side.
05:28 Again, straighten your legs.
05:29 Just lift your legs up.
05:31 I can feel the tension.
05:33 What's important in working out
05:35 is the sinking of your mind and body.
05:37 Every time you move,
05:39 make sure you feel the tension in the muscle group.
05:42 Last one.
05:44 I'm tired.
05:46 We have a workout.
05:48 Let's stand using the bench.
05:50 Let's do this side.
05:52 Usually, when we're old,
05:54 we feel that our balance is weak.
05:56 What we're going to do is
05:57 we're going to get support or balance from the chair.
06:00 Let's lift one of our legs.
06:02 Yes, side leg raises.
06:04 Be careful.
06:05 You might get a sprain or whatsoever.
06:08 To train your balance,
06:11 you need to challenge it once in a while.
06:13 It's important to hold the chair and make it stable.
06:16 Can I not hold it?
06:18 You can.
06:19 I can do this, Audrey.
06:20 Try it, Audrey.
06:21 Let's do the other side.
06:23 I might hit you.
06:25 And, let's sit.
06:27 Listen to the other side.
06:29 The other side.
06:30 We can do these simple exercises
06:33 at home or in the office.
06:35 Basically, without any equipment,
06:38 just your chair.
06:39 I remember my dog in that position.
06:41 Suddenly, it got wet.
06:43 I was embarrassed.
06:44 I told my dog, "Breakfast."
06:46 That's how dogs are.
06:47 Okay.
06:48 Left and right.
06:49 And then,
06:50 the next one.
06:51 That's it.
06:52 That's it.
06:53 That's it.
06:54 Grandpa is tiring Audrey.
06:56 You're not used to such exercises.
06:58 To be honest,
06:59 we did heavy training in basketball last night.
07:02 I was the MVP of PTV.
07:04 I only slept for 4 hours.
07:06 You're good at basketball, Audrey.
07:08 Did you say abs?
07:10 I was hiding it.
07:12 Don't show it.
07:13 This is perfect for those who want to exercise
07:16 but it's hard to stand up,
07:18 especially for the elderly.
07:19 Thank you so much for sharing your knowledge
07:22 about this,
07:23 about the six exercises for oldies.
07:26 Coach Joel Castillo.
07:27 There are social media accounts, Coach.
07:28 Oh, right.
07:29 You have social media pages.
07:30 You can follow me on Facebook,
07:32 @JoelRCastillo
07:33 or on Instagram, @JoelPTRP.
07:35 Alright.
07:36 Again, thank you.
07:37 Thank you, Coach Joel.
07:38 Thank you for inviting me.
07:40 Thank you.
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