Judges 16:28 Then Samson prayed to the LORD and said, "O LORD JEHOVAH, remember me again—please strengthen me one more time...." [Living Bible translation]
1 Chronicles 16:11 Seek the LORD and HIS strength, seek his face continually. [King James translation]
Isaiah 40:29 HE gives strength to the weary and increase the power of the weak. [New International translation]
Psalms 138:3 When I pray, you answer me, and encourage me by giving me the strength I need. [Living Bible translation]
Sometimes it takes a lot of strength and energy to make it through the day. It would be nice if every day in life was a "walk through the park," but that simply is not the case. Some days are "mountain climbing" days. Everyone has them. Some days it just takes a lot more strength and energy to make it.
Loss of strength and energy can occur from stress, depression, uncertainty, aging, feeling overwhelmed, illness, and many of life's challenges.
Samson was born with supernatural GOD-given abilities. But, along life's way he lost his strength. He was captured by his enemies, blinded, bound with chains and forced to labor in prison. His enemies laughed at him and ridiculed him. His enemies thought it was over. They thought they had won. But, Samson still had the "strength" to pray. Samson could not see a change in his situation. Nothing he heard lead him to believe that it would change. He was still bound up, but instead of relying on his own strength, he relied on GOD. In Judges 16:19, Samson, in what seemed like a hopeless situation, prayed that GOD give him strength "one more time."
GOD answered Samson's prayer.
There are a number of Bible verses about the strong relationship between prayer and strength.
WEIGHT STRENGTHENING
Just as weight bearing exercises are good for preventing osteoporosis, increasing your physical stamina, for general health, weight strengthening exercises are also important.
According the National Osteoporosis Association weight strengthening exercises include those exercises where you move your body, a weight or some other resistance against gravity. Weight strengthening exercises or resistance exercises include such exercises as;
- Lifting weights
- Using elastic exercise bands
- Using weight machines
- Lifting your own body weight
- Functional movements, such as standing and rising up on your toe.
See www.nof.org.
Some group exercises specifically designed to improve strength, balance and flexibility include: Yoga, Pilates and Tai Chi. Some low-impact weight strengthening exercises may include: Posture exercises and Functional exercises:
- Posture exercises that improve your posture and reduce rounded or "sloping" shoulders can help you decrease the chance of breaking a bone, especially in the spine.
- Functional exercises that improve how well you move can help you with everyday activities and decrease your chance of falling and breaking a bone. For example, if you have trouble getting up from a chair or climbing stairs, you should do these activities as exercises.
See, www.nof.org. The National Osteoporosis Association given the following as examples of balance and strengthening exercises:
A. Posture Exercise Example –"Corner Stretch"
Stand in the corner of a room with your arms extended to the walls at shoulder level.
- Step one foot forward, letting that knee bend.
- Lean onto the front leg, bringing your head and chest toward the corner.
- Hold for 20-30 seconds.
- Stand up straight and switch feet.
- Repeat it on the other side.
- Do 2 on each side, 3 times per week.
Benefit: Stretches shoulders, flattens upper back. Improves rounded shoulders.
B. Hip and Back Strengthening Exercise Examples - "Hip Abductor Strengthening Exercise"
- Stand straight and hold onto the back of a chair, without bending at the waist or knee.
- Place other hand on the top of your pelvis and raise this leg straight out to the side.
- Make sure that the toes point forward and your pelvis (and hand) don't rise up.
- Lower the leg and repeat 10 times.
- Change sides and repeat the exercise with the other leg.
- Do this 2-3 times per week.
- If you can, add an ankle weight that is heavy enough that you cannot lift it more than 10 times.
Benefit: Strengthens the hips. Improves balance.
C. Balance Exercise Example- "Toe Raises/Heel Raises"
- Stand straight and hold onto the back of a chair, without bending at the waist or knees.
- Rise up on your toes and then back onto your heels. When you rise up onto your toes, imagine you are moving your head up to the ceiling.
- Repeat 10 times.
- Hold on to the chair as little as possible to challenge your balance.
- Do this once each day.
Benefit: Strengthens lower legs. Helps balance.
See, www.nof.org. The National Osteoporosis Association suggests the following guidelines for weight-bearing and weight/muscle strengthening exercises:
How Much Exercise Do You Need?
| Weight-bearing exercises | 30 minutes on most days of the week. Do a 30-minute session or multiple sessions spread out throughout the day. The benefits to your bones are the same. |
| Muscle-strengthening exercises | Two to three days per week. If you don't have much time for strengthening/resistance training, do small amounts at a time. You can do just one body part each day. For example do arms one day, legs the next and trunk the next. You can also spread these exercises out during your normal day. |
| Balance, posture and functional exercises | Every day or as often as needed. You may want to focus on one area more than the others. If you have fallen or lose your balance, spend time doing balance exercises. If you are getting rounded shoulders, work more on posture exercises. If you have trouble climbing stairs or getting up from the couch, do more functional exercises. You can also perform these exercises at one time or spread them during your day. Work with a physical therapist to learn the right exercises for you. |
As always, if you have a physically disabling medical condition or have other medical problems, consult your personal physician for the best weight training program for you, given your medical condition. If you are uncertain about any exercise, get dizzy or have a problem with an exercise, discontinue and consult a trainer, a physical therapist or your physician. Never perform an exercise that causes you pain.
ONE MORE TIME
GOD knows. HE knows when we are weary. HE knows when we are burdened. HE knows when we are weak and when we are strong. And, HE still answers prayer. Let's not only strengthen our physical posture but let us also remember our spiritual Christian posture---which is the posture of prayer.
Let Wednesday and everyday be a time when we, like Samson, ask GOD in prayer "one more time." Let us pray for one another. Let us pray for our elected officials. Let us pray for our communities. Let us pray for our churches. Let us pray for strength and wisdom. Let us pray for the world. Let us continue to pray for kidnapped Nigerian girls, for grieving Korean and Southern California parents and for others facing seemingly insurmountable mountains.
Let us continue to pray without ceasing and BE BLESSED!
