What happens when we sit too much?

by   January 4, 2022 with No Comments

By David Freeze

We just had the shortest day of the year on Tuesday. It was a chilly day in the low 40s with just about nine hours of cloudy daylight. The perfect day to watch a movie, read a book or take a nap. All these things usually are done with lots of sitting. Many of us have jobs that are done while sitting for most of the day. It’s certainly easier to sit than keep moving around. We all need to take some time to rest and relax. Up to a point!

When we sit, we use less energy than when standing or moving. Research has linked sitting for long periods of time with a number of health concerns. These include obesity and a cluster of conditions such as increased blood pressure, high blood sugar, deep vein thrombosis, excess body fat around the waist and abnormal cholesterol levels. Too much sitting overall and prolonged periods of sitting also seem to increase the risk of death from cardiovascular disease and cancer.

Researchers aren’t sure why prolonged sitting has such harmful health consequences, but one explanation is that sitting relaxes your largest muscles. When muscles relax, they take up very little glucose from the blood, raising your risk of type 2 diabetes. Relaxing the muscles for too long causes a loss of strength.

It is often common to hear people say they are in pain and struggle to get up and move around. But just as likely is that their inactivity is helping to extend the duration or severity of the pain. Inactivity tightens the hip flexors and hamstring muscles and stiffens the joints themselves. Overly tight hip flexors and hamstrings affect gait and balance, making activities like walking harder and perhaps even setting the person up for a fall. Tight hip flexors and hamstrings may contribute to lower back pain and knee stiffness, issues that many people suffer with every day.

The Mayo Clinic says that any extended sitting, such as at a desk, behind a wheel or in front of a screen, can be harmful. An analysis of 13 studies of sitting time and activity levels found that those who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risks of dying from obesity and smoking. However, unlike some other studies, this analysis of data from more than one million people found that 60 to 75 minutes of moderately intense physical activity a day countered the effects of too much sitting. Another study found that sitting time contributed little to mortality for people who were most active.

What can you do? Find ways to move more, some you’ve heard before and a few new ones to think about.

  • Take a break from sitting every 30 minutes. Set a timer. You’ll be more alert.
  • Get up and do productive tasks, even making a list of things that can be done on your feet.
  • Stand when you can, such as when taking or making calls, or watching portions of a sporting event.
  • Walk during small meetings and or conversations.
  • Count steps, still very popular, with a goal of 10,000 a day.
  • And finally, exercise for up to 60 minutes a day, but any movement helps.

The impact of movement, even leisurely movement, can be profound. For starters, you’ll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, our ability to move and our mental well-being, especially as we age.

Join us Saturday morning for the Bradshaw Financial Planning Resolution Run 5K at the Forum. Running or walking the 5K is a great way to start 2022 with a commitment to physical activity. The event benefits Rowan Helping Ministries. More info can be found at www.salisburyrowanrunners.org .

Certain of the Good Work

by   January 3, 2022 with No Comments

By Lynna Clark

New Year’s Day: typically a day of new beginnings. I don’t know about you, but I tend to live on a guilt trip. There is just no resolution big enough to fix all the areas where I feel inadequate. For example: As I look over recent Christmas cards it reminds me of all the people I love that I didn’t get around to sending a card. And this was going to be the year. I think I sent out three. Sorry if you didn’t make the cut.


I’m hoping to pick up my blog again with a little change. Instead of the five to seven hundred words I usually write, I’m trying to keep it around three.


Three hundred that is. Three really would be a challenge. Annnyyywayyy…


Here’s what the Lord gave me today. Philippians 1:6 says “And I am certain that God Who began the good work within you will continue His work until it is finally finished on the day when Christ Jesus returns.”
A couple key thoughts jumped out.


It is God who began the work in me. It is also HE who will continue it through me. And best of all, it is HIS work, not mine.


Think about that.


It’s not even up to me. So take that GUILT!


The Lord is faithfully working in me even when I feel so very inadequate.
May we rest in the knowledge and certainty that the Lord is faithfully working within us in spite of our weaknesses. In fact, His strength is made perfect in our weakness. [2 Corinthians 12:9]
Happy New Year beloved ones!


“God knows how much I love you and long for you with the tender compassion of Christ Jesus.” -Philippians 1: 8

Happy New Year!

by   January 1, 2022 with No Comments

By Doug Creamer

            This is a year that many want to put to bed. Others found 2021 to be a good year and want to savor the final moments. In many ways, I think 2021 was better than 2020 because we got to spend more time with family and friends. I appreciated every moment after living through the lockdowns.

            Truthfully, every year has good and bad moments. I try to remember the good things and focus on the positive. I try to forget the water leak in my front yard and remember the friends who came and helped me repair it. I try to remind myself of all the good things we ate from my garden and forget that the squirrels and deer enjoyed quite a bit of it.

            My family is doing well. We all had our fair share of ups and downs this year, but we survived, and in fact, we increased in number this year. I met the most recent addition to our family on Christmas Eve, a grandnephew. He is cute and his parents are still glowing with the joy of his arrival. Well, they did look a little tired, like any new parents.

            I have been able to catch up with most of my family and friends this year, but there are some family and friends that I have been unable to see since this whole pandemic began. One friend is like a second mother to my wife and me; we miss her terribly. Other friends I would have dinner with occasionally. I sure do miss catching up with them. I am hoping that in 2022 life will improve and we will get back to seeing some more of our friends.

            One thing I am not looking forward to in the next couple of days is cleaning up and putting away all the Christmas things. I will especially miss all the lights outside. I have been spending some extra time outside in the evenings, looking at all the lights on our street. They are so cheery and festive. I am like a little kid looking out the window, enjoying the beauty and wonder of this special time of the year.

I have been enjoying a good book about where all the traditions of Christmas originated. It explains why we do the things we do at this special time of year. Soon we will all pack this very special stuff up for another year. But before we do that, we will ring in the new year. I am looking forward to watching the Rose Bowl Parade. It is my final tradition for this great season.

Let’s turn our focus on the arrival of 2022, a brand new year. All the mistakes of the past have not crossed the threshold of the new year. We are granted a fresh start, a new beginning. It won’t be a perfect year, but we still need to look at it as an opportunity to begin a new chapter in our lives.

            Our view of the new year needs to be filled with hope and optimism. God has something good planned for our future. It doesn’t mean that there won’t be some challenges for us, but we have to believe in the goodness and love of God to give us hope. When we can sow the seeds of hope for a brighter tomorrow, we can meet our challenges with renewed strength and vigor.

            Our seeds of hope for the new year should be based on the promises of God. God promises a good future for us. God promises to never leave or forsake us. God promises to bring light to the darkness. There are many other promises that God has for you hidden in the Bible, waiting for you to discover them and to cling to them. Each promise gives us hope for a brighter tomorrow.

            God is good and His promises are true. He wants you to live with your faith stirred up, believing and trusting in Him. He is keeping a close watch on you. He has gone before you and will walk with you into 2022.

            I want to encourage you to plant the seeds of hope in the soil of your heart. Let your hope be based on the promises of God. He loves you and is planning great things for your future. God wants you to be closer. If you draw closer to Him, He promises to draw closer to you. What could be better than entering a new year walking hand in hand with God? 2022 is full of great promise for each of us. God Bless 2022! Happy New Year!

Contact Doug Creamer at PO Box 777, Faith, NC 28041or doug@dougcreamer.com

Christmas Love

by   December 25, 2021 with No Comments

By Doug Creamer

            As I sit down at the computer to write, I realize we are at one of those strange times. I have yet to wrap my Christmas packages, but you have already opened yours. We are planning our Christmas feast, and you have consumed yours. I am living in anticipation of the joy of Christmas, while you are living in the glow of that great day.

            I believe how we celebrate Christmas has changed in some ways. We all want to celebrate Christmas on THE day. Families are pulled in so many different directions. We are learning to celebrate Christmas on multiple days. There is a gathering with the wife’s family to celebrate. Then there is a gathering with the husband’s family for more Christmas cheer. Finally, the husband and wife and their children gather together to share the Christmas moments that will be remembered in their own home.

            Some may argue that the gathering must take place on THE day or it doesn’t count. I argue the opposite. Can we find a way to gather during the holiday season and call each of those special moments Christmas? If we approach Christmas that way, we get to expand and stretch the joy out over multiple days. I see the opportunity for greater joy because we have expanded the celebration and reduced the stress.

            I believe that any time you can gather family and friends together to share some laughs, eat a great meal, and exchange gifts, can be Christmas. We have to discover new ways to celebrate in order to preserve the peace and joy of the holiday season. It’s the opportunity to be together as a family and to share our love for each other that really matters.

            So many families have avoided gathering due to this crazy pandemic. Last Christmas I saw my family through Zoom on the computer. I am hoping to see them in person this year, but I know we need to be careful. We want to share the joy of the holiday season and not share the virus with each other.

            When we can share our love for each other we are reflecting the example that God has given us. God gave us the wonderful gift of His son. He wanted a personal and intimate relationship with us, but sin stood in the way. God is holy and righteous and can’t be in the presence of sin or sinful man. So God in His infinite creativity made a way where there was no way. He did it through a baby born in a manger.

            Jesus bridged the divide by laying down His life for us. His sacrifice on the cross demonstrated the greatest love of all. He looked at you and me and He willingly paid the ultimate price so we could have a relationship with God our Father. Our sin has been wiped away and now we can freely approach God’s throne as His sons and daughters.

            There is no greater expression of love than to lay your life down for another. That kind of love births peace. Jesus came to bring peace. The peace He bought is not peace in the world but something greater…peace in our hearts and minds. We now have a restored, peaceful relationship with God. That will give birth to joy in our lives.

            Imagine that…the birth of a baby in a manger opened the doors of heaven, allowing our hearts to be touched and filled with His love. That great love infuses us with a peace that goes beyond explanation. That peace floods our hearts with a joy that simply cannot be contained. Heaven invades earth. The light shines in the darkness. The Savior of the world sweetly and tenderly comes into the world on that silent night. The angels of heaven could not be stopped from declaring the good news, which is for all mankind.

            The question is…will you open your heart to Him? Your destination for all eternity hangs in the balance by your choice in how you will answer that simple question. I encourage you to open your heart to God the Father, Jesus His son, and the Holy Spirit. They want to come into your heart and give you perfect peace, a love that goes beyond comprehension, and unspeakable joy. The gift lies before you, will you open it? I hope and pray that you will. God loves you far more than you are capable of understanding. He knows everything you have ever done AND He loves you in spite of it all. Let His love fill your heart and have the Merriest Christmas ever! 

Doug Creamer’s books are at Amazon. Contact him at PO Box 777, Faith, NC 28041or doug@dougcreamer.com

Wisdom Please!

by   December 21, 2021 with No Comments

By Lynna Clark

A few years back, David decided to sell his motorcycle. It just seemed like time. I knew he was sad about it. Except for it, the man’s never had a toy so to speak. Poor guy hardly had Pepsi money for years. Though it was a wise decision, it didn’t feel good.


We decided together that a different “toy” might be a good solution. So he picked out a nice camera in order to take up a different hobby. One of our daughters bought him a book to go with it; Nikon D3400 for Dummies. He was not offended. In fact, one look at the camera told him he needed help.


Quickly he was able to set up his new toy for easy shots. But he knew there was so much more to the camera than that. So he hunkered down for several days in his spare time to study the book. When I asked how it was going he sighed. “I guess I should have gotten the Nikon book for Morons.”


Of course the word moron is pronounced “MO-ron” here in the south. I couldn’t help but laugh.


Like a lot of folks, the older we get the more we realize how little we know. Like why in the world would our bank change the way our online statement and bill-pay looks. Don’t they understand that if it is not broken, they don’t need to fix it? I just now got used to how things work. Then my phone updated and installed a different calculator. I know it sounds small, but I like a running total. I do not want to have to hit equal after every entry. Dang stupid update. Then I got my laptop repaired and that guy installed a different document program. Now spellcheck is gone. Word look up is not there. No dictionary or thesarasus is built in. I probably didn’t even spell thesarasus right. I had no idea how much I used those things until I couldn’t.


Aggravation!


I really don’t mind learning things unless it’s forced on me. Maybe that’s why trials are so hard. It feels a bit like being hoisted onto a 3000 pound bull and being told, “All you have to do is stay on.”
Okay…


So my prayer for today is from Psalm 90:12 and 17:
“So teach us to number our days, that we may apply our hearts to wisdom.” And while You’re at it Lord, please “make our efforts successful.”


That’s probably enough to ask for one day… especially when dealing with a couple MOrons.

Barefoot Running

by   December 21, 2021 with No Comments

By David Freeze

Last week’s barefoot running column was a discussion starter. Those who haven’t been running 10 years or more were surprised that there was such a concept. The long-time runners of course knew about the idea, and a few had tried it, just as I had. For final thoughts, I asked Ralph Baker Jr. of Ralph Baker Shoes to chime in. As a seasoned runner and the nearest quality retailer of running shoes, I always value his opinion.

Ralph said, “In theory I think barefoot running makes perfect sense. It allows the foot ‘machine’ to move exactly as nature intended. It naturally causes you to run better. You will not overstride and heel strike when running barefoot because it will hurt. You’ll naturally shorten your stride and land mid-foot while allowing your foot to work as a shock absorber. However, I could not condone running barefoot because we simply need protection between our feet and the ground. If we lived in the Garden of Eden, it would be a different story but all the debris that could become embedded in our feet in the modern world make running barefoot a complete deal breaker for me. There is also the fact that roughly two-thirds of the population have arches that just aren’t optimal for running without some kind of structure on their feet.”

Ralph likes a “less is more” approach in his shoes, and currently runs in Altra or Topo which give many of the advantages of running barefoot while providing necessary protection. The broad toe boxes of these two brands allow the big toe to work as more of a lever during the toe-off gait phase. The big toe is actually connected to the medial arch so allowing that toe to move medially and propel you just makes the foot move more efficiently.

I started my run across the state a few years ago in another brand and a pair of Altras. I dropped the other pair pretty quickly because my feet began to hurt with the high mileage. I ended up using two pair of Altras for about 600 miles of the trip. I learned to appreciate the roomy toebox while averaging over 28 miles a day.

So what to do? Ralph continued, “Everybody wants to say this way or that way is correct in running but Brooks funded the biggest study of its kind on elite runners some years ago and found conclusively that there is no ‘one right way’ to run.”

With Ralph’s final thoughts on barefoot running, I will close out this subject. He said, “Vibram 5 Fingers took the running world by storm about 10 years ago by providing an option to run basically barefoot but still have some protection against rocks, thorns, glass and other assorted debris. In theory it was great, and they sold like crazy, but the reality is that after the dust settled it only worked for a small number of runners and there were a lot of injuries along the way. Most people don’t have the optimum foot structure to run barefoot and/or they weren’t willing to slowly retrain their feet. Either way, Vibram 5 Fingers is barely even a blip on the radar now.”

One of our annual races is the Bradshaw Financial Planning Resolution Run/Walk 5K and the newest edition will happen on Saturday, Jan. 1, at The Forum. Different from other events, this event offers runners and walkers a chance to start or continue a commitment to good cardiovascular health for 2022. Cost is minimal at $10 for those who register early and $15 for race day. Participants get an accurate course and timing with results posted later in the day.

Race director Rayna Gardner said, “We’re excited to have the 2022 kickoff event here again this year and The Forum is offering the month of January free with the purchase of a membership.”

Benefiting Rowan Helping Ministries, start time is 9 a.m. There are no age groups, but the top 10 male and females will get awards. Everyone gets a leftover new race shirt and refreshments afterward. Donations of canned goods and used running shoes will be greatly appreciated.

Look for the Resolution 5K and other upcoming events at www.salisburyrowanrunners.org .

The Wait

by   December 20, 2021 with No Comments

By Ann Farabee

   Sometimes, a wait in the hospital ‘waiting room’ isn’t too bad – like when waiting for a new baby or for a loved one’s ‘simple’ surgery to end, but quite often the ‘waiting room’ can be a very difficult place. I have become quite the expert in this area, so here are some tips to improve your ‘waiting room’ experience:

   *Sometimes, you may have to leave your loved one’s hospital room and go to a waiting room. There, you can allow your tears to flow more freely. This is when others will hug you, comfort you, pray for you, or just know to let you have a few minutes alone.

   *Coffee and water is always available. If the coffee pot gets empty, someone will make more.

   *There are baskets filled with snacks and magazines, often brought by members of local churches. And… Bibles brought by Gideons.

   *Exhausted? Pull two chairs together. Ask someone for pillows and blankets. Voila! You have a bed. ‘Chair sleeping’ can be a bit awkward, so someone will try to convince you to go home and rest, while they take your place in the ‘waiting room’ for a few hours. Take them up on the offer.

    *If it gets cold, ask for a heated blanket. There always seems to be a compassionate person that will find you one.

    *You may notice others waiting, too. Sharing ‘waiting room’ time is precious, since you can be there for each other.

    *People on the hospital staff may stop by to update you. It makes you feel that people  care… and they do!

     Did this ‘waiting room’ sound familiar? Ever been there? It is so similar to the ‘waiting rooms’ of life – where we spend much of our time. Situations or circumstances need to change. Answers need to come. We pray. We wait.

     Matthew 25:35-40 says: “When I was hungry, you gave me meat. When I was thirsty, you gave me drink. I was a stranger and you took me in. I was naked and you clothed me. I was sick and you visited me. I was in prison and you came to me. I say unto you, Inasmuch as ye have done it unto the least of these, you have done it unto me.”

     God always puts people in our path to help in times of waiting. They may provide nourishment for us – maybe a basket with food. Maybe they nourish us by sharing God’s Word. They give us drink – like coffee or water – or  maybe they guide us to the water of life, so we will never thirst again. They clothe us – sometimes by covering us with a warm blanket – or speaking warm words to strengthen us. They know our waiting is excruciating – and they support us by their presence and prayers. Sometimes, we feel trapped – as if in prison – during that ‘waiting room’ experience – but God always sends comfort our way – often through others, wanting to help bear our burdens.

      No, the ‘waiting room’ is not always a happy place, but it does not have to be a lonely place. Sometimes, when we are in the ‘waiting room’ and are hurting, we may not even share with others that we are in that season of waiting. People cannot read our minds, so we need to ask for support. How can they know to help us, if they don’t know our need?

    Oh, what amazing things I have learned in my ‘waiting room’ experiences! Giving and receiving! Loving and being loved! Serving and being served! Trusting God! Resting in His Promises! (Just to name a few!)

   Aren’t you thankful for the ‘Matthew 25:35-40’ people in your life? They are always there when we endure difficult ‘waiting room’ experiences. They help us through what is often the hardest – but yet can be the sweetest – times of our lives. They help us to be ‘better’ instead of ‘bitter.’ Their love and guidance helps the circumstance to become one that ‘makes us’ instead of one that ‘breaks us.’

   And for those in the middle of a ‘waiting room’ experience, here is a verse to enjoy as you wait: Psalm 27:14 – Wait on the LORD: be of good courage, and He shall strengthen your heart: wait, I say, on the LORD.

   I’m waiting, Lord. I trust You.

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