This episode provides instruction for doing two exercise routines: the Nitric Oxide Dump, created by Dr. Zach Bush, https://www.zachbushmd.com/ and four common balance exercises Val has learned while doing physical therapy.
The Nitric Oxide Dump involves doing 10-20 repetitions of the 4 exercise movements 3 times a day, every day. It will be more effective to wait 2 hours between sets, giving the body time to rebuild the supply of Nitric Oxide. The Nitric Oxide Dump is explained here: https://www.youtube.com/watch?v=PwJCJToQmps
Important Time Stamps for Nitric Oxide Dump:
3:50 How to do the Squat
4:33 How to do the Tin Soldier or Tin Man arm movements
4:53 How to do the Snow Angel Arm movements
5:22 How to do the Fist Pump
The balance exercises include standing on one foot, placing feet heel to toe, heel and toe lifts, and standing leg lifts to the side. It's recommended to do balancing exercises every other day without going more that two days. Val does balance exercises on even numbered days and rests on the odd days.
Progress from 10-30 seconds on the balancing exercises and 10-30 repetitions on the standing exercises, resting after 10 or 15 repetitions.
Important Time Stamps for the balance exercises:
6:27 How to balance on each leg and heel to toe
6:53: How to do heal and toe lifts
7:22 How to do standing leg lifts
Val asks motivational questions, leading the listener to determine if doing these exercises is the right thing to do at this time. She suggests getting pen or pencil and paper and writing down the answers.
9:18 Do you have any physical symptoms that bother you?
10:26 On a scale of one to ten, rate yourself as to how likely you are to do something about it.
11:22 What would need to change in my life in order to have a higher number?
If you want to share your story, please email Val at val.bmtcare gmail.com
Val's special message to you: "This is the good news: that where you are now is exactly where you need to be!"
Val's cheer for today: "I will do what I need to do!"
Audio workout with Val:
14:07 Nitric Oxide Dump, 3 cycles
17:43 Four Balancing Exercises (Have chair ready, if needed)
Additional information and links can be found at:
https://www.caregiverteatime.com/
Look for the full version of Val's theme song, Nothing But the Good Things on your favorite music streaming service now!
