The Pool

The story of Jesus using clay to bring sight to a man born blind (John 9) certainly aroused many questions from various parties. First, the disciples raised a spiritual question: “Whose sin caused this man to be born blind – his parents or his own?” Jesus made it clear that it was neither, but so that the “works of God might be displayed.” (John 9:3) Jesus did not act on His own. “We must work the works of Him who sent me,” Jesus said in verse 4. These works brought glory to God.

Jesus made clay using his own spittle and some earth at his feet, smoothed it over the blind man’s eyes, and told him to go wash in the pool of Siloam. The pool of Siloam was fed by a spring located outside the city walls. Water flowed from the spring though an approximately 2000 foot long tunnel (two feet wide and, in places, tall enough for someone to stand in) cut through solid rock. This impressive water supply project was built during the reign of King Hezekiah (715-686 BC) and is still in use today!

I wonder who it was who helped the blind man find his way to the pool? Was it his parents? Curious onlookers who wanted to see if this healing would really work? The blind man obeyed, and after washing in the pool, came back with sight. (Interesting that the man returned to the temple instead of going out and touring his home town for the first time. Did he want to find Jesus?)

The neighbors were baffled. While some did believe that indeed this was the same man who was a blind beggar, others insisted that it was not even the same person! “How did you get your sight?” and “where is Jesus now?” they wanted to know. (v.8-9) If you believe in Jesus, aren’t these the type of questions someone may ask you? Has the Holy Spirit worked in you such radical transformation that people have trouble believing you are the same individual they knew before? And if someone were to ask you “where is Jesus now,” could you provide an answer? (See Colossians 3:1 for help.)

Isn’t it unfortunate that instead of rejoicing with this man over the gift of his sight, the neighbors brought him to the Pharisees? (This shows what a tight hold the Pharisees had over the temple members on their vendetta against Jesus.) This opened the most important question of all: “Who is Jesus? Is He from God or is He a sinner?” The Pharisees themselves were divided and they looked to the blind man and his parents for verification. (v. 16-18,24) “As for this man (Jesus), we do not know where He is from,” they concluded in verse 29, and they excommunicated the man from the temple. The Pharisees were the ones who were blind! (v. 39-41)

Jesus wanted to make sure that the formerly blind man would not only see Him, but also know His identity with certainty. So He sought him out and asked, “Do you believe in the Son of Man (as Jesus referred to Himself)?” The man’s response: “Lord, I believe.” Then the man worshiped Jesus. (v. 35-38) Jesus deserves our worship and praise. He is God’s Son (John 3:16), the anointed one, sent from God (John 9:35-37). Jesus restores sight to the blind, was the perfect sacrifice for sins (Romans 8:3), and is the source of life (John 5:24).

We must work the works of Him who sent Me as long as it is day; night is coming when no one can work. While I am in the world, I am the Light of the world. John 9:4-5


Did someone say pool? With the temperatures rising, it’s the perfect time to exercise in the water! Water exercise gives you a great low-impact cardiovascular workout while strengthening muscles (including the core) and improving coordination and balance. The water keeps you cool and gives you a nice massage while you work out! This week features exercises that can be done with a readily available and affordable piece of equipment: a water “noodle”.

The first thing to do is to find a comfortable water depth: between waist and arm pit level is best for what we are going to do this week. (The deeper you are, the lower the impact on your knees.) Warm up for at least five minutes (without the noodle): Jog or walk in place while making sideways “figure eights” with your hands. Then move around – jogging forward and back, then side to side. The purpose of the warm up is to gradually increase your heart rate and circulation while thermally warming your muscles and joints. Be sure to breathe. (Keeping your chest lifted will make it easier to breathe.) Check your alignment: ears over shoulders over hips.

Once you are warmed up, let’s practice the “Rocking Horse.” Step forward onto your right foot while your left foot comes off the bottom in back. Lift both arms forward as you step. (Keep your right foot in front.) Now, rock back, transferring your weight to your left foot (which is still in back) and pull your arms backward. (You will feel as though you are on an old fashioned rocking horse!) Repeat this action a few more times to become comfortable with it. Keep breathing! Then switch legs and do the Rocking Horse with the left leg in front.

Now take your noodle and hold it in front of you with your hands slightly more than shoulder-width apart. You will do the Rocking Horse just as above, but push and pull the noodle.

This will definitely feel harder using the noodle! Keeping the noodle under the water increases the difficulty. (You may also increase the challenge by lifting your legs higher with each rock.) Start with your right leg forward and then repeat with the left leg forward.

The next level is to travel forward and backward through the water while doing the Rocking Horse. This increases the difficulty because you have to push your whole body against the water as you travel. With the right leg in front, move forward through the water, pushing and pulling the noodle and doing the Rocking Horse. Then keep the right leg in front as you “Rocking Horse” backward. Repeat two times. (But gradually you may increase to traveling forward and back several times.) Then switch to the left leg in front and travel forward and back. (When switching legs you may want to release your grip on the noodle to give your hands a rest.)

The last variation is to Rocking Horse forward and then hold the noodle down in front of your hips as you jog back while pulling your abdominal muscles inward.

(See the photo at left.) They key is to pull your navel toward your spine as you jog backwards. Think of this one as an abdominal exercise because that is exactly what it is! Then switch and put your other leg forward. Do it three times with each leg leading, but you may build up to several times.

Be sure to keep your shoulders down (away from your ears) throughout this workout. Remember that if you have any pain, stop! If you are unsure whether an exercise is appropriate for you, ask your physician.

The Rocking Horse exercise works several major muscle groups and will get your heart pumping. Take a few minutes at the end of your work out to cool down: jog or walk across the pool and stretch your arms out at your sides. Exit the pool slowly and then drink some water. You have just given yourself a workout that promotes Length and Strength!

Next time we will learn some exercises for the deep water. You may also review a previous post describing exercise routines in shallow water by clicking here. For some guidelines on selecting a suit for water exercise, click here.


Photo credits: beibl.net,CreativeCommons, L.E. Lang collection

Choosing a Suit for Water Exercise

Summer has arrived, and with it, the opportunity to exercise outdoors in a lake or pool. Here are some tips for selecting a suit that will deliver when you want to do more than just sunbathe. Your swim suit needs to be durable, supportive, and provide adequate coverage during activity. Prepare now by getting a suit that is “suited” for this purpose!

The swim suit to wear while exercising in the water should have different features than what I call a “social” swim suit – one you would wear to a pool party or while relaxing at the beach. Here are a few tips, based on my 25 years of teaching water exercise and seeing many designs of suits worn by class participants.

First of all, forget about a two-piece (unless it is a tankini). A one-piece will be much more comfortable and you can count on it to stay with you at all times.

The idea is for your suit to be part of you as you jump, kick, ski, and change directions in the water. This means a higher-cut bodice that lies close to your sternum. Choose a suit with enough bust support for your build. (There are designs that accommodate a mastectomy.) And no skinny straps! The straps need to be wider (at least an inch wide) to hold your suit up. Look for a conservative leg cut, since there will be a lot of leg action!

Fabric is an important consideration and it is well worth the investment to get a suit that is chlorine resistant. (Chlorine-resistant suits are significantly higher in price.) Some companies, such as H2OWear, have a one-year guarantee. (But check the restrictions on this, as the guarantee is void if you wear the suit in a hot tub.) I have had chlorine-resistant suits last for years. A lined suit will also last longer.
The investment in a durable suit may be beyond your reach at this time. Wearing a leotard and a tee shirt may be an option. Check your pool rules, since some have restrictions on what can be worn in the water.

Be sure to rinse the suit very thoroughly afterward and you might want to add a few drops of chlorine-remover (available at aquarium shops) to the last rinse. Also, if possible, lay your suit flat to dry. I use a mesh sweater dryer for this.

This may sound like a description of a boring swim suit. But there are many designs that meet these qualifications in a wide array of fabric, prints and colors. Express your style in the color or print of your fabric. Or, wear some lively earrings or sunglasses, a colorful hat or headband, or carry a unique beach bag. I have seen some very put-together and eye-catching accessories!

More people are wearing waterproof shoes to protect their feet from rough pool bottoms or sharp rocks, shells, or litter at the shore. Shoes are particularly recommended for participants with diabetes. Footwear with secure lacing or other closure will stay on your feet better. These may be ordered from H2OWear, or Land’s End. Water shoes tend to be slippery at first, but you can rough up the soles with sand paper. Some people wear ordinary athletic shoes while exercising in the water.

Purchasing a swim suit and some foot wear may be your first step in preparing for water exercise. If you will be outdoors, remember to wear a hat, sunglasses, and sunscreen. And be sure to bring a water bottle and set it by the side of the pool so you can drink before, during, and immediately after your workout! See this week’s post featuring ways you can work out in the water!

Photo credits: localfitness.com.au

Strong Faith from Ship to Shore

As Paul pointed out, it was the wrong time of year for a sea voyage, but the captain, crew, and guards all wanted to move the ship to a more protected port for the winter. (Acts 27) The favorable winds seemed to confirm this decision, but it wasn’t long before a soaking, sail-blasting Noreaster blew in. Caught in the storm, they were out of control (v. 16), driven (v. 17) and storm-tossed (v. 18). The skies were overcast day and night so there were no stars for navigation. The sailors had tried everything they knew in attempt to maneuver through the storm, and now they had lost all hope of making it through alive.

What would it have been like for the sailors on that ship to have one of the prisoners on board (the apostle Paul) stand up and claim that his God sent an angel to say that we would all survive the storm? (Acts 27:23) He even knew that we would run aground on a certain island. Would I believe him? Paul seemed so certain, so convinced, that this is how it would happen, and he kept telling everyone to take courage.

Apparently the sailors did not believe what Paul told them. At the next sign of danger - crashing on some rocks – the sailors planned to sneak into the life boat and row to shore. Paul pointed out to the soldiers that without the crew on board to handle the ship, no one would survive. So the soldiers cut the ropes to the lifeboat. Now all truly must have seemed hopeless to the crew!

With their way of escape gone, what could they do now? Paul had an answer: “eat something!” It had been two weeks since anyone had eaten. “This is for your preservation, for not a hair from the head of any of you will perish,” Paul insisted. (Acts 27:34) In the middle of the night, with everyone gathered around, Paul said a prayer of thanks to God and started eating some bread. This act lifted everyone’s spirits and they ate too.

Paul, who had strong faith, was the leader and encourager for those with weak or no faith. He continued to remind them of God’s promise and also demonstrated his conviction by eating the bread. Taking nourishment was a vital preparation for what lay ahead. To prepare for an event usually indicates that the person believes it will take place.

When daylight came, they saw a beach on which they attempted to steer the ship. Instead, they ran aground on a reef and the ship started to break up. Some were able to swim to shore and the rest floated to the beach, clinging to the remains of the broken ship. As the angel had told Paul, all made it safely to land!

Who of strong faith has been a leader and encourager for you? Do you know someone who needs a reminder of God's promises? What would be a way you could demonstrate your strong faith? Finally, believing God's promises, what preparations do you need to make for the future?

Therefore, keep up your courage men, for I believe God that it will turn out exactly as I have been told. Acts 27:25

Paul, the soldiers, and the crew all made it to the beach. This week we will learn more exercises you can do with a beach ball. (You can click here to see last week’s exercises.) Inflate your beach ball until it is firm but still has some give to it, so it compresses slightly if you push your hands into it.

The first one is for strengthening your abdominal muscles (in particular, the one that runs from side to side, the transverse abdominis). Stand with your back to the wall and place the beach ball between your back and the wall, with the ball at the small of your back.

Your knees should be soft (bent just slightly) and your hips should be level. (Click here to get a better understanding of keeping your pelvis level.) Here is the work part: Pull your navel inward toward the ball and hold for the count of ten. Continue to breathe normally. Then release. Repeat again and build up to ten repetitions. You may place your hand on your belly (below your navel) to feel the muscle tighten there as you pull inward. Remember to keep your hips level!

Note that you are not bending your spine or moving any other parts of your body. This is what makes this exercise very safe, especially if you have osteopenia. Always check with your doctor if you are uncertain about whether an exercise is safe for you. The photo at right is shown using the Osteoball. We did another exercise to strengthen this same muscle in an earlier post and you may click here to review it.

The next exercise is for the Rhomboids and Trapezius muscles in the upper back. When these muscles are strong, you will have better posture. Also, this will help to open the front of your chest, making it easier to breath, and making your shoulders appear broader (which makes your waist appear smaller!).

Step away from the wall and hold the ball behind you at your low hip. If it is not comfortable to stand, sit on a bench, as long as you can bring the ball behind you and sit up tall. If you are standing, have your knees slightly bent and your hips level and keep your navel pulled inward toward your spine. Your shoulders should be kept down, away from your ears.

Now for the work part: Squeeze your shoulder blades toward each other

while you press your hands into the ball. Continue squeezing as you count to ten and then release. (Again, note that there is no motion of your spine or limbs, but the muscles are working.) Repeat again and build up to ten repetitions. For an earlier post that covers these same muscles, you may click here.

Both of these exercises may be done every day, but you should do them three times per week. These can be done anywhere and will help your Length and Strength. You will get maximum use from your beach ball!

Photo credits: bibledrivethru.blogspot.com, CreativeCommons, L.E. Lang collection

Prayerful Farewells

After kneeling down on the beach and praying, we said farewell to one another. Acts 21:5b

The summer season brings opportunities to re-unite with loved ones. I always feel rested, recharged, and very blessed after a visit with close friends or family. The apostle Paul made many close friends during his travels as he spread the Good News about Jesus Christ. This week we find him visiting these brothers and sisters in the faith during his third missionary journey.

Paul and Luke were returning from Greece to Jerusalem along the coast of Asia Minor. The Holy Spirit had told Paul that trouble awaited him in Jerusalem, and he knew this would be the last time he would see these believers in Christ whom he had loved and taught. (Acts 20:25) Paul was particularly close with the members of the church at Ephesus, so when they stopped at Miletus (along the coast of Asia Minor), he asked the elders of the Ephesian church to meet him there, which they gladly did. Paul gave them a farewell “last lecture” sermon before praying with them and all said very emotional good-byes. (Acts 20:18-35)

Another stop was made to see the believers who lived in the city of Tyre (along the coast in what is now Lebanon), where Paul and Luke stayed for seven days. (Acts 21:4) This time when they were ready to leave, men, women and children walked with Paul down to the beach. Here they all knelt down and prayed together before Paul and Luke set sail. What a good model for our own parting moments with loved ones.

Prayer is a way to share concerns not only with each other, but with God who loves you and cares for you. Jesus said “for where two or three have gathered together in My name, I am there in their midst.” (Matthew 18:20)

If you’re not sure what to say, you can use some of the prayers written in Paul’s letters in the Bible. For example, Ephesians 1:15-21 contains Paul’s prayer for the Ephesians where he asks for wisdom, enlightenment, guidance and growth in the knowledge of God. Jesus taught his disciples how to pray (the “Lord’s Prayer,” found in Matthew 6:9-13 and the Psalms contain many verses which serve as beautiful prayers of praise, thanksgiving, and requests for help of all kinds.

Praying together affirms our faith in the one true God, draws on His strength, eases anxiety, and strengthens the ties of fellowship. As it says in Acts 1: 14, “these all with one mind were continually devoting themselves to prayer, along with the women, and Mary the mother of Jesus, and with His brothers.” Paul and Luke and their friends were praying on the beach, but you can pray anywhere! Next time you say "good-bye" to loved ones, take some time to pray together.

And speaking of the beach...

Warm weather has arrived in the Northern Hemisphere and many people think about a trip to the beach. This week we will use a toy for our exercises – a beach ball! You can pick one up easily at a dollar store, Target, Walmart, etc. The other thing you need is a wall (or large tree if you are outdoors) which is at least as tall as you are. We are going to strengthen the muscles in your upper and middle back. The greatest benefit will be for your posture.

Inflate your beach ball until it is firm but still has some give to it (so it compresses slightly if you push your hands into it). Now stand with your back to the wall and place the ball between your back and the wall. (If it is difficult for you to reach around to your back you might want to have someone hold the ball for you while you get into position.)

The ball should be at the level of your upper back, about even with your shoulder blades (but keep your shoulders down away from your ears). Your feet should be shoulder-width apart and your knees slightly bent.
Now use your body to press against the ball, holding it in place, pushing the ball into the wall. There will not be any motion (which makes this one relatively safe), but you want to press as firmly as you are able to, as long as you don’t have any pain. Do you feel the muscles of your back at work? Continue to press against the ball and count to ten. Keep your abdominals pulled in toward your spine and breathe normally. Then release, rest a moment, and press again, holding for ten counts. Build up to ten repetitions.

What you are doing is really a back extension, but it is very safe because you are not moving your spine (even though the muscles are working). This makes it a good exercise for people concerned about bone density. As always, check with your doctor if you have any pain, or if you have osteoporosis or any other concerns about your back, before trying a new exercise. (We also did the back extension in an earlier post and you may click here to review that.)

The next exercise focuses on the muscles on the very upper back. This is designed to counteract the “forward head” tendency which so many of us adopt as we get older. Move the ball so it is behind your head. Keep your chin level and this time press your head into the ball.

Hold for the count of ten. Rest and repeat again, until you gradually build up to ten repetitions. (We did a different version of this one last year and you may review by clicking here.)

You may do these exercises every day if you wish, but at least three times per week. By consistently practicing these exercises, you will see improvement in your posture and alignment. With stronger back muscles, you will be able to stand taller. (This will make you appear younger and slimmer when standing on the beach!) This improves your Length and Strength. So make use of your beach ball year round!

For those of you interested in a more sophisticated inflatable ball, you might want to consider purchasing an “Osteoball.” It designed for people who wish to safely strengthen their muscles, and is particularly geared for those with low bone density. It comes with instructions and a small pump. Click here for more information.

Photo credits: Soil-net Library, loriwagner.wordpress.com, both from Creative Commons; L.E. Lang collection

Strong in faith, giving glory to God

It seemed like an impossible promise to fulfill, but Abraham believed what God told him: “You will be the father of a multitude of nations.” (Genesis 17:4) You may recall that Abraham was 100 years old and his wife, Sarah, was 90, and they were childless. Yet Abraham believed God, in “hope against hope” and his faith did not weaken. (Romans 4:18 – 19) Abraham was fully aware of the human limitations of his and Sarah’s advanced age, but he did not focus on that. Instead, Abraham believed and trusted in what God promised him. “Yet, with respect to the promise of God, he did not waver in unbelief, but grew strong in faith, giving glory to God.” (Romans 4:20)

Growing strong in faith as a way of glorifying God is a new lesson for me. Look at what Peter said in 1 Peter 1:6-7: “..even though now…you have been distressed by various trials, so that the proof of your faith, being more precious than gold which is perishable, even though tested by fire, may be found to result in praise and glory and honor at the revelation of Jesus Christ.” (italics added) Jesus is the author and perfecter of our faith (Hebrews 12:2) and this verse says that our faith is not only precious to God, but brings glory to Him.

What promises of God might you claim in the midst of trials that are distressing you? God’s Word, the Bible, and especially the Psalms, are filled with God’s promises. Read and meditate on scripture every day and write down verses that are particularly helpful for your situation. Model yourself after Abraham, not wavering in unbelief, but growing strong in faith, giving glory to God.

As for God, His way is blameless; the word of the Lord is tried. He is a shield for all who take refuge in Him. Psalm 18:30

“Do not waver!” That is the key to this week’s exercise. Think “concentration” and “control.” You are going to be lying on your side in the same position we used last week- pretending you are a “stone wall.” So be sure to learn and practice that one first. (Click here for that one.) You will be using the muscles in your core and hips.

Lying on your side, make sure that your ears shoulders and hips are in a straight line.

(Let your head be an extension of your spine by letting it rest on your arm.) You want your hip bones “stacked” so that your pelvis is perpendicular to the floor. Prevent yourself from letting your hips rock forward or backward. To do this, you will need to keep your muscles in your midsection firm. (Pull your navel toward your spine!) Keep those muscles firm the entire time.

The leg closest to the floor or mat can be bent slightly to give you better support. The top leg will be straight with your foot slightly flexed. Now for the action part. Slowly sweep your top leg forward to about a 45 degree angle from your body,

keeping your leg the same distance off the floor the entire way. (That’s where the “do not waver” comes in! You are using your core.) Then sweep the leg back so it is slightly behind you.

That is one “rep.” Continue to breathe normally and concentrate on not letting your leg waver. Keep your leg on a nice, controlled, straight path as it travels forward and back. Also, as we did last week, prevent your hips from rocking forward or back.

If you have any pain, stop! If you ever have questions about whether an exercise is appropriate for you, be sure to ask your physician. When you are first starting you may want to make a shorter sweep with your leg, and gradually lengthen the distance. Start with two or three reps and build up to 12. Then turn over and do the same with your other leg. You may do these leg sweeps three times per week, but at least twice a week.

Leg sweeps definitely fit under the category of Length and Strength from the INSIDE Out, as you are using the deep muscles of your core to prevent your leg from wavering. Practicing this one will help strengthen your hips, but also improve balance and provide a firm base for other exercises you will learn!

Photo credits: focuspilates.com.sgCreativeCommons, L.E.Lang collection

Verses for June 7, 2012

Verses for June 7, 2012

Romans 4:18-19 In hope against hope he (Abraham) believed, so that he might become a father of many nations according to that which had been spoken, “So shall your descendants be.” Without becoming weak in faith, he contemplated his own body, now as good as dead since he was about a hundred years old and the deadness of Sarah’s womb;

Hebrews 12:2 … fixing our eyes on Jesus, the author and perfecter of faith, who for the joy set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God.