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

1 2 3