God remembers the little things

One of the people that I listen to on the radio when I first became a Christian back in 1971, was Theodore Epp and Back to the Bible. He wrote me a letter when I was a missionary in Africa. The letter is one of my little treasures. 

Back to the Bible still shares his writings in the form of devotions from their website.

Here is a sample, Enjoy the devotion

Thank God for the Godly!

Read Revelation 2:18-29

There were some good people in the Church of Thyatira. The Lord knew their works, all the hard work they were doing and the love that was the basis for it and their faithfulness to Him. He saw all they did even to their giving of a cup of cold water.

(In Liberia a cup of cold water was given to a traveler who trusted your water source. Our water was boiled and filtered. The traveler would remember this kind gift to grant a favor later on. Little acts matter Reeves)

Some people are quick to spread a great banquet, but they are slow to give just a cup of cold water.

The smallest deed of kindness done in our Lord's name will not go unrewarded.

There is too much today of the big showy things. Let us remember that God does not overlook the ministry of the little things.

The Lord commended some in Thyatira because they were hard working and the things they did increased in value. The last things they did were better than the first things.

We might well ask ourselves if we are growing in our spiritual lives. Were the works done after our conversion the greatest works for the Lord? Have we left our first love? Or are we progressing in our Christian lives to where we are more effective in what we do for the Lord as the days go by?

Apparently some in Thyatira had come back to their first love and were growing in grace and in the knowledge of Christ.

"For God is not unrighteous to forget your work and labour of love, which ye have shewed toward his name, in that ye have ministered to the saints, and do minister" (Heb. 6:10). 

(Be aware these are same people referred to in the warning passages of Hebrews. They were at present fighting unbelief in their lives, but God remembers both their little and greater deeds. Unbelief can rob us of going through “the valley of the shadow of death” with the Lord; to see it through the other side to climb the heights again with our feet planted on firm ground of God’s care. We all go through tough times. Reeves) Keep walking

What if we are not so healthy can we improve muscle strength?

The idea that we can add muscle to our body as we get older goes against the usual trend of muscle decline that starts somewhere in our mid thirties and for sure for most of us by age 40. Any exercise will slow the decline and may serve us well into our 70’s. 

To gain muscle, particularly where we need muscle as we age, we have to work at it.

 NCOA recommends

• Moderate exercise for at least 30 minutes five days a week.
• Muscle-strengthening activities for two or more days a week that work all major muscle groups.

There are different ideas on this and several workouts for seniors. Senior workouts provide ways to adopt exercises to match your abilities. Doing movements correctly and safely are a priority. If you are going from the couch (sedimentary) to a workout first check in with your doctor and physical therapist. Check out local gyms and YMCAs for programs for senior citizens. Many people who try these resources get hooked. The support they offer can be your cup of tea.

There are many workouts you can do it home as you check it out on the Internet look for ideas that fit seniors. I use body resistance, tube resistance, TRX and dumbbells. 

What can we expect as we age how we can slow down muscle loss or even add muscle loss? Is it possible to be elderly, sedimentary, unfit and improve our cardiovascular, strength, and flexibility health? Can we do these things in a recovery of sickness and ongoing conditions like heart disease, diabetes, cancer? 

There isn't just one goal of fitness that we may be dealing with.

For example, if we are dealing with cancer we may be looking at the Fitness goals that help our immune system, improve our dealing with chemo. With heart disease we may have a lot of limitations and we have to work with our doctors recommendations. The goal of improving our fitness has a health context that is very individual. 

As we age many times recovery is possible. 

Case study - I read a story in the LA Times How I got my 89-year-old dad to crush it in the gym

Norm Wallack improves 1
min. to 4 min on elliptical

Norm Wallack put the question “Is it every to late to get into shape?” to the test. Norm went to Cosco’s once a week and spent the rest of the week with remote in hand on his favorite recliner. Many of us can relate to that. We are kings and queens of the remote. 

Norm’s son Roy set out to get his father to workout. He sought the advise of Robert Forster a physical therapist for seniors who said “movement is the best medicine”. Also, “No matter your age, exercise can cause significant muscle and cardiovascular remodeling in just three weeks. The trick is making the 

exercise habit stick — and for that, you need more time.”

Norm was took the VO2 Max test, the maximum amount of oxygen taking in. In a Tour De France bike racer the average is 85-to-90 milliliter per minute, The average fit man has 50+, sedimentary 35 to 40, One study showed inactive men 80 and older 21. Since Norm is 89 one would expect him to be on the lower end, which he was at 12.

Norm did not like the program at all until the seventh week when admitted he was getting stronger. 

THE RESULTS cited

Eight weeks after Dad began, Wellness FX did another blood analysis. The dramatic results: 

--His A1C — the three-month average of blood sugar levels — had dropped from 6.8 to 5.6. He was no longer in the diabetic danger zone. Improved 15%

--His VO2 Max rose from 12 to 14.2 — a 19% jump. 

--His heart was stronger. When he started, his heart rate hit 105 bpm after just one minute of exercise. Eight weeks later, it was 94 bpm, a sign of improving cardio fitness. 11% improvement

--His endurance more than doubled. When he started, he lasted just three minutes at Level 1 on the elliptical. Eight weeks later, he lasted six minutes at Level 4. 

--9-pound weight loss. His BMI dropped from 26.6 to 25.2. 5%

In this case study muscle mass was not measured, but the all important was the heart was stronger and he could do more with increased resistance. 

This is consistent with other studies I have seen as well as my own progress. Exercise when you are older takes longer to make improvements. Progress is slower than when we were younger. But progress can be made. Here we are looking at a reluctant 89 year old. 

I would predict different results with each one of us. Where are we today? What health problems do we face? Even our goals could be different. More and more I see it possible to add muscle as we age, but we have to make it part of our retirement and make fitness habitual. Keep walking

Sources: https://www.ncoa.org/center-for-healthy-aging/basics-of-evidence-based-programs/physical-activity-programs-for-older-adults/

 https://www.latimes.com/health/la-he-the-resuscitation-of-my-89-year-old-dad-20190216-story.html

Building strength and muscle can be part of healthy aging

Looking at related articles from the NYT and LA Times I started with an article from Gretchen Reynolds March 20, 2019 “Why lifting Weights Can be So Potent for Aging Well”.

One thing I like about the Times is the practice of linking you to their sources which will be other articles or medical research and studies. This part of the reading is less sensational and more informational. Here you can see the strengths and weaknesses of the studies. What seems to be verified and what are the questions and concerns to be looked into more. 

Some highlights

• only 17% of seniors actually do resistant training.
• The study was done of 81 healthy seniors between the ages of 65-75
• for three months they all did and twice a week, the next 3 months still supervised once or twice a week they continued, workout at a gym paid for by the study - all improved their strength.
• Then supervision stopped and they were on their own (Would they continue?) It was predicted 30% would continue. 46% of the participants continues working out. (This stat was given in the study itself, Reynolds estimated around 50% in her article) Some of them just once a week. All of them continued to improve strength. 
• One reason was presented as a factor in them continuing, they felt confident at the gym. 

This is a small study and it deals with healthy aging. The study confirms earlier studies that we can build muscle in our old age. We can improve our strength. This translates into confidence which will improve our chances to continue.

Expect a slower rate of growth of muscle mass due to age. Grab onto we can still gain strength. Developing a fitness strategy in retirement ages to our interest in life, promotes a healthy brain and can lead to motivation to live better.

Gym workouts, weights, bands, TRX, cans and containers from the pantry, body workouts can lead to stronger bodies. 

A stronger body can continue to live more independently and help gives us more days worth living. 

Yes, I know we can improve our spiritual, mental, social lives as well, but I believe those goals are enhanced by good fitness routines we can develop. Tomorrow I will share some things that can help us if we are not so healthy. Keep walking.

Exercise is good medicine

Is exercise medicine?

Reviewing studies and health articles my perspective of being 67 this April the short answer is yes. Is it the only medicine? I would say no. Ask your doctor and see if he or she agrees with me.

Exercise has been known to help every part of the body. In short we were created to move. 

Some of the surprises I have learned: 

• 30 minutes of walking helps the brain health more than doing brain games. Brain games and new learning is very good for brains at any age. Healthy brains make new cells and rewire new learning throughout life.
• We can grow new muscle into our 90’s and I have known healthy centenarians to add muscle for increased sport and function performance. If we don’t work at it our muscle mass will decline as we age. I knew exercise slows muscle loss, but several studies has shown seniors can gain muscle mass to help maintain independence. 
• Based on my rehab experiences health can be restored
• My recumbent indoor bike has given me hope and health. I encourage every senior to get one. They are easy to maintain, easy to get on, safe and you are in control to follow doctor’s recommendations.

Recently I experienced my cerebral palsy made me tighter than a board. I never

see how easy it is to step through

experienced the extreme tightness in my upper body. I got on my bike at the easiest level and biked for 20 minutes then stretched. Felt better that night and the next day. Music, sports, audio books, indoor bike workouts - virtual or spin classes can help keep the biking interesting. Experiencing the benefits also helps. 

Lifestyle changes including exercise is not the only medicine. That would be a myth and propaganda. Many good people doing the right things will get sick and have terminal diseases. 

Medicine gives us many options with our health concerns and as we age it would be foolish not to take advantage of a medical team to capture as many good days as the Lord gives us. The myth would be that medicine cures all our health misfortune. No before it is all said and done we will have to cope with many conditions for the rest of our lives. 

Finding ways to exercise will help our senior years and help us to get the most out of the time we have left. Keep walking

Morning thoughts faith I press on look forward to seeing in Heaven

Spring is soon come. March coming in like a lion did not disappoint. At the moment it is 0º F. Looking out my window it looks like a bright sunny day. Late last night on my indoor recumbent I had a decent workout. The bike with internet workouts help me workout aerobically with either trail or spin class interaction. One day I bike hard than the next day biking the pace of a walk letting my muscles work out with a stretch routine.
My workout tubes are nearby as I will do 1 or two circuits today. Squats, dips, heal raises, sit-ups, lunges give me needed strength.
In the back of my mind I recall the 106 year old Frenchman who bike one to two hours day.  In his case takes a strength program to improve his biking speed. Walking with CP has its challenges. My body fights more these days. With uncertainty I love my cane, travel seat, and scooter for shopping. Falls remain top on my list to prevent.
Routine stuff, "Are you getting sleepy?" I find myself more in a "do it yourself" mindset. Cleaning, chores, helping to unload, use the stairs, move more, pick things up using whatever to keep my balance, just do it. I am a professional manipulator. Most handicap people are.
My quiet time with our daily bread encouraged helping others. Have a mind to do so would be my goal today. One thing I can do is pray for others. I know of people who rather I didn't pray for them, so I do so without telling them. There are far too many I do not know how to pray for them so I trust God to meet their unspoken and unknowable needs on my part not His, for He knows all things. I have a friend who recently loss her battle to cancer. In a call a few months before she passed she never let me know her burdens. For whatever her reason she did not share her burden. I know we will meet again as I go to the Lord in death or in the air at the rapture. The older I get I see death's doorway more likely. His coming has always been in the Father's timetable not ours.

In a growing unbelief today, prayer matters. Simple trust, say it once, leave it at God's feet. Many times our care moves us to repeat the prayer, make it meaniful not ritual. If you are cluttered with it, know that God knows your heart and the need. Prayer is linked to cares of this world but also to the hopes of the next.
I will have CP all the days of my life, so a stretch, workout, bike, swim when I can to fight the tightness CP brings each day, to get more out of this life even as I age. But I also have this hope of heaven where my walk for the first time is easier. You won't see the scissor gate, a shorter weak leg, lack of balance and whatever the condition is here below. Both here by faith and in heaven by sight are very important to a healthy faith. Praying for one another can often lead to actions to help meet those needs. Despite our cynical unbelieving world we need more prayers. Keep walking