On the Move

By faith Abraham, when he was called, obeyed by going out to a place which he was to receive for an inheritance; and he went out, not knowing where he was going. Hebrews 11:8

“What? We’re moving? And you don’t even know where we’re going? But everything we know is here and our children were born here! And you expect me to leave my family and friends?” That’s how I would have responded if I were Sarai (Abraham’s wife) upon hearing the news that we were to move to an unknown land. (Or, given the culture of that time, perhaps all that could be done would be to confide to the other women in the family.) God called Abraham to leave Mesopotamia and his extended family and go to a new land which He would show him. God promised to make Abraham a “great nation,” to make his name great, and bless him. Through Abraham, God would bless all the families of the earth. (Genesis 12:1-7, Acts 7:2-3)

I am uncomfortable driving, walking or bicycling without a map to see my destination and the route to get there. So I have tremendous admiration and respect for Abraham when he obeyed God’s command to leave not only the familiar territory on which his livelihood was built, but as well the security of his family (Genesis 12:1 says “Go forth from your relatives.”), and go to a place “not knowing where he was going.” (Hebrews 11:8) To go sight-unseen, without a roadmap, that is faith! (“Faith is the assurance of things hoped for, the substance of things unseen,” says Hebrews 11:1.) Abraham and Sarai (later renamed Sarah) had faith in God and believed what God promised. Abraham was confident that God would look after him and he trusted that the life God had for him in the new land was better than his successful and secure life in Mesopotamia. God had a purpose in leading him to the new territory!

Some of us may feel content and safe where we are now, even if we are living in a less than ideal situation or are following unhealthy habits. But God’s plan is better. Actually, it is best! God’s plan from the beginning was to redeem you and me to Himself by the death of His Son, Jesus, on the cross, and make us His children by faith. “..God sent forth His Son …so that He might redeem those who are under the Law, that we might receive adoption as sons. Because you are sons, God has sent forth the Spirit of His Son into our hearts, crying, Abba! Father!” (Galatians 4:4-6) (Although the scripture says “sons” this includes both men and women who believe. Galatians 3:28) This is the entrance to new, eternal life. We don’t know what lies ahead, but we are not alone. Believers in Jesus have the Holy Spirit as helper and guide. (John 14:26, 16:13) Trust God as you follow Him in faith, whether you are staying home, travelling, or moving to a new land!

With summer, comes travel. Getting in some exercise while travelling may be a challenge, but with determination, creativity, and some planning

it is certainly do-able. After sitting in a car, plane, train or bus, or in meetings all day, you are probably looking forward to moving around and working off some stress and stiffness. Exercise will feel good, so you can look forward to it.

If you are driving, your shoulders and upper back are most likely tight from being hunched up with your head jutted forward for several hours. So you will want to stretch these areas by doing some shoulder rolls, pulling your head back and holding , and stretching across the front of your chest and shoulders. There are many exercises you can do while sitting in the car or plane. Click here for a ideas. During your gas station/restroom breaks, when you can also do some squats,

lunges and, if it is safe to do so, take a brisk walk. We have stopped at some beautiful rest stops along the interstate highways which are perfect for a ten to 15 minute rejuvenating walk.

Air travel has opportunities for exercise. During layovers between flights, take a walk. With those long concourses at the hub airports, you can walk for 30 to 60 minutes without leaving the security area.

Comfortable shoes are a must, even though it takes a little extra effort to remove and retie them when you go through security. (Remember, you only have to go through security once!) Make sure your purse/carry-on is comfortable (I usually wear a small backpack.) and even if you are pulling a suitcase with wheels, you can take a rejuvenating walk!

Staying in a hotel? Many hotels have a fitness room and/or indoor pool and I always check ahead to see what is available and select the hotel accordingly. In recent years, I have seen a huge improvement in hotel fitness rooms, with many now equipped with free weights, mats, foam rollers for ab work, and Swiss balls.

When you arrive, be sure to check the fitness center and pool hours.Remember to pack comfortable workout clothes, shoes and socks and/or your swim suit! You may click on the links for ideas on working out in shallow water and deep water.

For some cardio and leg work in your hotel, try some stair climbing/walking combinations: Start at ground level and go up one flight of stairs, walk briskly down the hallway and back to the stairwell,

and down the stairs to ground level. Then climb two flights of stairs and walk down that hall and back. Keep going with as many floors as you want. You can do any combination of climbing and walking (try also taking two steps at a time) to keep it interesting. In good weather, walk the perimeter of the hotel grounds

and nearby parking lots if it is safe (Ask the front desk staff for recommendations on where it is safe to walk or the location of the nearest mall.) If you are a YMCA member, look up the closest Y before you leave and bring your ID card. YMCA’s vary in their guest policies, but you may have the chance to use equipment you are familiar with or even attend an entirely new class.

In your hotel room you can perform the strengthening exercises such as squats, lunges, and wall push-ups.

As always, check with your physician before starting any exercise program or if you are uncertain about whether a particular exercise is appropriate for you.

Including exercise in your itinerary will help you function better during the day and sleep better at night. The extra activity will burn off extra calories consumed while dining at special parties and dinners. Strength training will keep you toned and the stretching will ease stress and stiffness. Your trip will be more enjoyable. Bon Voyage and Bon Exercise!

Photo credits: frank.itlab.us, Detroit Airport, Sheraton Hotel PhiladelphiaMarritott Courtyard Georgia Tech, thatsfit.com, inchargefitnesscenter.com all from Creative Commons, L.E. Lang Collection

Taking Exercise on the Road (While sitting.)

Even in the confinement of a car, train, bus or plane, it is possible to get some exercise! First, a few points to keep in mind on your form: Sit tall in your seat

with your ears over shoulders over hips, feet on the floor and your abdominal muscles pulled in. Keep your navel pulled inward toward your spine and breathe throughout your activity.

Let’s start with some active exercise. This will aid circulation and help you stay alert. Seated as above, begin marching: lift one knee, hold for a moment, and return your foot to the floor. Repeat with the other leg. You can lift your knee as high as you want. (Even lifting your foot one inch off the floor will work some of your large muscles.) Keep your abdominals pulled inward to exercise that area at the same time. Do 20 or more marches or as many as you like. I will do these while I am driving using cruise control (as long as traffic conditions allow it).

Try quick little runs (lifting your feet rapidly only an inch off the floor) and then go back to marches. Try marching in a pattern of feet together, then land with feet apart (“in, in, out, out”). Use your imagination with your foot patterns and play some lively music for motivation!

Still seated, if there is room, kick your leg to the front, alternating right and left legs. (This is a knee extension.) If you don’t want to kick, a not-so-obvious exercise is to tighten your thighs (one at a time or both at once), hold for ten counts, and release. You can also tighten your gluts (buttocks), hold for ten, and release. This works the larger muscles of your legs and hips. Another leg exercise is to squeeze a pillow or rolled-up sweatshirt between your knees to work your inner thighs.

Your lower legs can get a workout too. Tap your toes on the floor, then your heels (again one foot at a time or both at once). Turn your ankles in, then out. Then do some foot circles. Some of these exercises are shown in the magazines in airline seat pockets.

Another option that also works the abdominals is to pull your navel inward toward your spine and hold while holding one foot an inch off the floor. Count to 10 and repeat with the other foot. Repeat twice. One of the best exercises is simply to pull in the abdominals. (Click here to read about that one.)

For the upper body, press your back into the back of the seat. (Back extension) Hold and release. Then pull your head back, hold, and release. Finally, squeeze your shoulder blades toward each other, hold and release. All these strengthen the muscles in your upper back.

Include some exercise breaks during your travel. This will contribute to your Length and Strength!

Photo credits: bbc.co.uk, Collector Car Ads, both from CreativeCommons

The Power of Water

“The gates of the river are opened and the palace is dissolved.” That’s how the prophet Nahum described the forceful wave of water (Nahum 2:6) released from an upstream dam by invading armies that attacked Nineveh. Nahum prophesied that the destruction would be so complete that no one would now where the city was. (Nahum 3:17) In fact, archeologists did not locate the remains of the ancient metropolis (near the present day city of Mosul in Iraq) until 1845.

Nineveh had a vicious army of fighters who were ruthless toward their captives. As capital of the Assyrian Empire, Nineveh was populous, cosmopolitan, and wealthy. Idolatry was commonplace and every sort of carnal pleasure was available. You may recall that Jonah warned the residents of their imminent doom because of their wickedness (Jonah 3:1-4), but their repentance was short-lived. Ultimately, God allowed the Medes, Scythians and Babylonians to destroy Nineveh in 612 BC.

One must never underestimate the power of water. I find it helpful to imagine myself standing knee-deep in a swiftly-flowing stream. Facing downstream, in my mind’s eye, I watch the current flow past my legs and carry away worries, fears, and guilt from sins for which I have been forgiven. The water cannot flow back upstream and “get” me, so I am safe from anxiety and guilt.

Just as the palace at Nineveh has been washed away, so have our sins been removed completely. They have been washed away by the cleansing blood of Jesus Christ when He died on the cross and rose again. Jesus is “the Lamb of God who takes away the sin of the world!” (John 1:29) The Lord is merciful and gracious and when we confess our sins to Him, He forgives them and cleanses us of all unrighteousness. (1 John 1:9) Jeremiah 31:34 says “for I will forgive their iniquity, and their sin I will remember no more.” Now that brings peace of mind and soul!

He saved us, not on the basis of deeds we have done in righteousness, but according to His mercy, by the washing of regeneration and renewing by the Holy Spirit, whom He poured out upon us richly through Jesus Christ our Savior. Titus 3:5-6

If you prefer to stay cool during your workout and want to avoid any impact on your joints, then deep water exercise may be for you. Exercising in the deep water (a depth greater than shoulder height) using a flotation belt or noodle, is a great way to get a vigorous cardiovascular workout while strengthening your core. You will use muscles in your legs, hips, core, and arms, but the emphasis is on getting your heart rate up.

It is recommended that you have someone else present when you are in a pool. (preferably a life guard!) Swimming skills are not required, but please do not enter a depth where you do not feel safe! (I have seen more than one person fall off of a noodle and go under.) Also, get your physician’s approval before beginning any exercise program.

That said, before you enter the water, adjust your flotation belt so it fits snugly around your waist. (Otherwise it will creep upwards, making it uncomfortable and difficult to breathe.) If you are using a noodle, push one end between your legs and go hand-over-hand until half the noodle is in front, half in back. Now you may balance and ride the noodle.

First is the warm up. As you move out to the deep water, do some easy jogs and scull with your hands: make small, sideways figure eights (as though you were using your hands to spread frosting on a cake). Once you are in the deep area, check your alignment – ears over shoulders over hips. Think “upright” – not tilting forward or backward. This is very important , as you are using the muscles in your core to help you stay vertical. Pull your navel inward toward your spine and breathe.

After two or three minutes of jogging, continue the warm up with bicycling and do breast strokes with your arms. Keep your thumbs pointing up while doing this. (Awkward, I know, but it strengthens the external rotator muscles in your shoulders.) After another two or three minutes, begin to march and pump your arms.

(Opposite arm comes up with your knee.) Remember to stay upright. The idea is to gradually increase your heart rate and warm up your muscles. All together, your warm up time should be five to ten minutes.

Now you’re ready for some cardio work. Put your marching into high gear. Keeping your navel pulled inward and your body upright, lift your knees a little higher as you march and pump your arms. You may also add force as you pump, trying to punch your fists up to the surface. March fast for 30 seconds and then march at a medium pace for 30 to 60 seconds (your “recovery” time). Repeat for two more intervals of 30- second fast and 30 to 60-second medium-paced marches.

On the next set, try to march fast for 60 seconds. (If you cannot sustain this all-out pace for that long, that’s OK. You can build up to 60 seconds.) Then bicycle for one or two minutes and do breast strokes with your arms (just as you did during the warm up). When opening up your arms on the breast stroke, squeeze your shoulder blades toward each other to strengthen your back. Repeat again for two more intervals of 60-second fast marches with one-two minutes of bicycling/breast stroke arms.

Then do two more sets of 30 second fast marches with 60 seconds of bicycling/breast stroke arms. Continue the last set of bicycling for about five minutes as you let your heart rate return to normal. This is your cool down. You may stretch your arms out at the surface to get a nice front stretch as you bicycle. Bicycle to the shallow end or to the ladder.

This routine takes you through eight intervals of fast paced/increased heart rate and medium-paced “recovery” periods. (See the summary list at the end of the post.)The total time, not including the warm up and cool down, is eleven to 16 minutes.

Here’s a fun abdominal exercise you can do on the noodle: Bring the noodle around behind you and push it down behind your hips. Sit down on the noodle and balance. (The noodle will be in a U shape and your feet will be off the bottom.)

If you wish, pump your legs and swing, tilting slightly forward and back, just as though you were on a real swing. (Just don’t tilt too far!) This is one of those exercises you can do while socializing in the pool and no one will suspect you are strengthening your abs!

Because working out in the deep water involves so much core work, this will contribute to your Length and Strength. You may just find that you’ll want to exercise in the water year round!

Below is a summary of this week’s work out. To see last week’s post using a noodle to work out in the water, click here and for a previous post with water exercise ideas, click here. I also have a prior post on how to select a suit to wear during water exercise.

Warm Up (5 – 10 minutes)

Easy jogging with sculling hands
Bicycle legs with breaststroke arms
March with pumping arms.

Cardio Intervals

March with pumping arms - fast 30 seconds, medium pace 30 – 60 seconds
Repeat two times.
March/pump arms - fast 60 sec, Bicycle/Breaststroke arms medium pace 1-2 min
Repeat two times.
March/pump arms – fast 30 seconds, Bicycle/Breaststroke arms medium pace 1 min
March/pump arms – fast 30 seconds.

Cool Down (5 – 10 minutes)

Bicycle/Breaststroke arms comfortable pace. During last minute, stretch arms.



Photo credits: River Dicle from Hasankeyf to Senol Demir

River Dicle from Hasankeyf (Senol Demir) / CC BY 2.0