As summer winds down and the rhythms of school, work, and extracurricular activities ramp up, many of us find our schedules stretched thin. The sun rises later, sets earlier, and our free moments seem to shrink with the daylight. Yet, amid the hustle, Scripture reminds us that “your body is a temple of the Holy Spirit” (1 Corinthians 6:19), and we are stewards of the health God has entrusted to us—not just spiritually, but physically as well.

So how can we stay healthy and active when time is short and energy is low?

Why movement matters

The science is clear: regular physical activity is one of the most important things you can do for your health. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity exercise per week—ideally spread out over most days of the week. That’s just 30 minutes a day, five times a week. Exercise improves heart health, boosts mood, reduces the risk of chronic disease, strengthens bones and muscles, and helps regulate weight. For busy parents, students, and professionals alike, it also boosts energy and focus—making you more productive, not less.

But what if 30 uninterrupted minutes feels impossible?

The power of “bite-size” exercise

Good news: research increasingly supports the benefits of breaking your daily movement into shorter sessions. Studies show that three 10-minute periods of moderate exercise (like brisk walking, stair climbing, or bodyweight strength work) can offer similar cardiovascular and metabolic benefits as one 30-minute session. Consistency and intentionality matter most.

Here are a few easy ways to fit meaningful movement into your daily life:

• Morning warm-up: Start your day with five to 10 minutes of stretching, jumping jacks, or a quick walk around the block. It wakes up your body and mind.
• Active breaks at work or school: Stand up once an hour. Do a few squats, wall push-ups, or pace during phone calls. Even a 10-minute walk on your lunch break adds up.
• Family fitness: Instead of sitting on the couch after dinner, take a family walk, or if you have kids (or, like me, grandkids), run around with a game of tag.
• Weekend reset: Use part of Saturday or Sunday for a longer activity—bike rides, hikes, or a visit to a local park. Our family has a new favorite, enjoyed by young and old alike: pickleball!

These micro-movements benefit your body and refresh your spirit. Moving your body can be a form of prayerful reflection or an opportunity to listen to Scripture, a worship playlist, or a devotional podcast. Most of my book ‘reading’ is accomplished during outdoor runs.

A balanced view of health

As followers of Christ, our motivation for health should be different from the world’s. We don’t exercise to impress others or earn self-worth, but to honor God with our bodies, increase our capacity to serve others, and live joyfully in the calling He’s given us. A healthy body helps fuel a healthy heart, mind, and spirit.

Health isn’t only physical movement. Adequate sleep, proper hydration, and nourishing food are vital, especially when life gets busy. Making small, consistent choices—like drinking water instead of soda, packing a fruit and protein-rich snack, or turning off screens 30 minutes before bed—can also go a long way towards staying healthy.

Stewardship, not perfection

Perfection isn’t the goal—faithfulness is. There will be days when plans change, workouts get skipped, or the to-do list wins. That’s okay. Give yourself a break. Just don’t let those moments derail your efforts entirely. Progress over time, anchored in purpose, is what leads to lasting health.

We’re reminded in Galatians 6:6, that we “reap what we sow,” and verse nine tells us to “not grow weary in doing good, for at the proper time we will reap a harvest if we do not give up.” Staying healthy amid a busy life is doing good. It’s part of loving God with all your strength [Mark 12:30] and being ready for the work He’s prepared for you.

So this season, remember: you don’t need a gym membership or a free hour to stay active. You need a willing heart, a pinch of creativity, and a faithful perspective.

Let’s move forward—one step, one stretch, one flight of stairs at a time.

References

• U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd Edition. 2018. https://health.gov/paguidelines
• Rebar, A. L., et al. (2015). A meta-meta-analysis of the effect of physical activity on depression and anxiety in non-clinical adult populations. Health Psychology Review, 9(3), 366–378. https://doi.org/10.1080/17437199.2015.1022901
• Murphy, M. H., et al. (2009). Accumulated versus continuous exercise for health benefit: A review of empirical studies. Sports Medicine, 39(1), 29–43. https://doi.org/10.2165/00007256-200939010-00003
• Oja, P., et al. (2015). Effectiveness of physical activity promotion interventions in primary care: Systematic review and meta-analysis of randomized controlled trials. BMJ, 350, h759. https://doi.org/10.1136/bmj.h759 The Scope of the Problem

For more than three decades, I’ve walked alongside countless individuals and families through one of the most feared diagnoses in modern medicine: cancer. It’s often called the “C word”—a term whispered rather than spoken—because of the fear, uncertainty, and profound disruption it brings to every life it touches.

The scope of the problem

Cancer isn’t a rare affliction. According to the National Cancer Institute’s Surveillance, Epidemiology, and End Results (SEER) Program, approximately two million new cancer cases were diagnosed in the United States in 2024 alone. Nearly 40% of Americans will receive a cancer diagnosis at some point during their lives (SEER, 2024). Few families remain untouched.

Cancer’s danger lies not only in its prevalence but in its diversity and unpredictability. With over 100 distinct types—each varying in aggressiveness, treatability, and long-term outcomes—the disease defies simple solutions. While advances in detection and treatment have improved survival rates for many cancers, others remain devastatingly lethal. For example, pancreatic and glioblastoma cancers still carry five-year survival rates below 10% despite medical progress (American Cancer Society, 2024).

Complexity of cancer treatment: A maze of decisions

Beyond the immediate fear of diagnosis, the treatment journey itself often becomes a daunting maze. Cancer care typically involves a team of specialists: medical oncologists, surgical oncologists, radiation oncologists, hematologists, radiologists, and pathologists. Each plays a vital role in formulating a treatment plan that may include surgery, chemotherapy, radiation, immunotherapy, targeted therapy—or a combination of these.

However, this multidisciplinary approach often requires patients to coordinate care across multiple providers and even multiple facilities. Navigating this web of appointments, tests, and treatment sessions can be exhausting. For families already burdened by fear and uncertainty, the fragmented nature of cancer care can feel overwhelming.

Moreover, treatment decisions are rarely straightforward. Options must be weighed against potential side effects, quality of life considerations, and the likelihood of success—often without clear answers. It’s not unusual for patients to seek second or third opinions, further complicating the care pathway and leading to delays or conflicting advice.

Cancer’s financial and emotional toll

The challenges of cancer aren’t confined to only physical and logistical realms. Financial toxicity—a term increasingly used in oncology literature—reflects the severe economic burden that cancer care can impose. According to a 2023 study published in JAMA Oncology, 42% of cancer patients deplete their entire life savings within two years of diagnosis.

Alongside the financial stress is the emotional toll. Patients often wrestle with anxiety, depression, and feelings of isolation. Family members, too, face the strain of caregiving, fear of loss, and uncertainty about the future. The spiritual challenges are equally profound, as individuals grapple with questions of mortality, purpose, and God’s presence in suffering.

CHM’s commitment to supporting our members

At CHM, we recognize that cancer is not just a medical condition—it is a life-altering journey that affects the whole person: body, mind, and spirit. Cancer remains one of the greatest health challenges of our time, but together, as a community of believers committed to bearing one another’s burdens (Galatians 6:2), we can provide hope, guidance, and practical help. It’s my prayer that, through these upcoming months, CHM members will feel empowered, supported, and spiritually strengthened—no matter where the cancer journey leads.

During 30 years with CHM, I’ve had the privilege of seeing firsthand the challenges and victories our members experience navigating the healthcare system. A major gap is that many members don’t have a primary care doctor. True primary care—a trusted doctor who knows you, can manage most of your needs, and is available when you need them—is rare today.

Dr. Geoffrey Rutledge, the co-founder and Chief Medical Officer of HealthTap, understands this gap. He’s board certified in internal and emergency medicine, plus he’s served on the faculty at Harvard and has a Ph.D. from Stanford in Medical Informatics. He used that combination of knowledge and experience to build WebMD, “the most successful consumer health website,” as well as Epocrates, a highly successful mobile app that provides medical professionals access to entire libraries of clinical information.

Dr. Rutledge knows the indispensable value of primary care, which is the foundation on which HealthTap was built.

Understanding HealthTap’s mission

HealthTap was founded over 15 years ago with the goal to use mobile devices to bring personalized, relationship-based healthcare to people. HealthTap is designed to make it easier for people to choose their doctor, build a relationship, and stay connected through both video visits and direct messaging.

CHM members can choose a board-certified primary care physician (typically with at least 20 years of experience) and establish an ongoing relationship with that doctor. They can schedule appointments for common and chronic medical conditions, such as high blood pressure, diabetes, respiratory infections, cold and flu symptoms, UTI, and more. (Any member with an emergency situation should go immediately to the Emergency Room or call 9-1-1.)

 After an extended first visit, members can message their doctor at any time between visits. This is all included as part of the CHM membership. 

That’s not only convenient—it’s transformative. 

Restoring the primary care relationship 

Many people don’t understand primary care. Even now, only one-of-three CHM members who engage with HealthTap do so on the primary care side of the service. Most only call when they need urgent care.

A friend of mine recently told me he didn’t have a primary care doctor. He just went to different specialists depending on the part of his body ailing him. His question: if I know what expert I need, why wouldn’t I go directly to the specialist? My answer: without a central, coordinating physician, your care becomes fragmented, expensive, and frankly, more dangerous. It’s like a football team without a quarterback or an orchestra without a conductor.

Ideally, your primary care doctor is independent from—but your first point of contact with—the healthcare system. Most of the time, primary care can handle 80-90% of your medical needs. If a referral is needed, they can guide you through it thoughtfully. 

Unfortunately, 70% of today’s primary care physicians are employed by hospital systems. Their schedules are overbooked, the time pressure is immense, and scheduling a visit can take weeks or even months.

With HealthTap, CHM members are often able to virtually see a doctor the same day, or within the week. And once the relationship is established, members can communicate with their doctor anytime.

A better way—for patients and physicians 

What excites me most about HealthTap is that it’s not only changing healthcare for patients—it’s renewing purpose for physicians. Doctors, especially experienced ones, quickly get burned out by the pressures of corporate medicine. Annual surveys have documented burnout rates as high as 63%, with many doctors considering leaving medicine altogether.

HealthTap offers them something different: flexibility, simplicity, meaningful relationships, and the ability to truly focus on patient care. And that matters. When a doctor knows you, practicing medicine becomes satisfying once again: they can make more accurate decisions, and avoid unnecessary testing and follow up. That’s what makes care personal and effective. 

Try HealthTap today 

If you are a CHM member and don’t have a primary care doctor—or are having trouble getting in to see your doctor when you need them—consider using the HealthTap app.

It’s time we brought relationship-based care back to the center of healthcare. I believe HealthTap is a vital part of making that dream a reality. 

Important: Telehealth consultations conducted outside CHM’s designated Virtual Care Solution—whether by telephone or other digital means—are not eligible for sharing (see Guideline V.E.9.g).

Recently, a CHM member wrote:

I’m having a hard time deciding whether to schedule my screening mammogram as two view (2D) or three view (3D). I am 40 years old and had my first mammogram last year as a two view; the results were normal. Other than never giving birth, I have no risk factors for breast cancer. I heard 3D mammograms are much better at detecting breast cancer than 2D mammograms, but also that 3D mammograms expose the patient to more radiation. Looking at the cost factor, the 3D mammogram is about $150 more because, in my area, it is only available at a hospital. Is it worth paying the extra money for the 3D mammogram?

Dr. Jacobson’s response: Age 40 is generally considered early initiation of screening. As you had a normal mammogram (MMG) last year, the best answer probably hinges on your individual risk factors.

Why should mammograms be considered?

According to the American College of Obstetricians and Gynecologists (ACOG), breast cancer is the most commonly diagnosed cancer in women. Breast cancer is the second-leading cause of cancer death in American women, after lung cancer. ACOG points to modeling that concludes that the potential benefit of early, annual cancer screening with mammography outweighs by 60-fold the risk of dying from radiation-induced cancer. Estimates indicate that screening 100,000 women every year with mammography would induce 125 cases of breast cancer and cause 16 deaths, while not screening that same-size group would result in 968 breast cancer deaths.

Shared decision-making

ACOG’s current breast cancer screening guidance focuses on patient autonomy and shared decision-making to help women and their obstetrician-gynecologists (OB/GYN) decide on an appropriate breast cancer screening strategy from among the range of reasonable options within published major guidelines. ACOG recommends that women and their OB/GYNs engage in dialogue that includes discussion of health history, the benefits and harms of screening, and the patient’s related concerns, priorities, values and preferences surrounding screening. This patient-centered, individualized approach is designed to help women feel empowered to fully consider their breast cancer screening options, and take an active and informed role in their healthcare.

Benefits and drawbacks of screening

Evidence indicates that regular screening mammography starting at age 40 reduces breast cancer mortality for average-risk women. Screening, however, also exposes women to such potential harms as callbacks, anxiety, false-positive results, overdiagnosis and overtreatment. Varying judgments about the appropriate balance of benefits and harms have led to differing guidelines about what ages to start and stop having mammograms, and how frequently to recommend screening for average-risk women. These guideline variations create challenges for both patients and providers in choosing or recommending the most appropriate approach to screening.

Screening guidelines for women at average risk

While variations in guidelines exist, ACOG recommendations for screening mammography for women at average risk of developing breast cancer include the following:

• Women should be offered screening mammography starting at age 40. If they bypass screening in their 40s, they should begin screening mammography no later than age 50.
• Screening mammography should take place every one or two years based on an informed, shared decision-making process that includes a discussion of the benefits and harms of annual and biennial screening and incorporates patient values and preferences.
• Screening mammography should continue regularly until at least age 75. Beyond 75, the decision to discontinue screening should be based on a shared decision-making process informed by the woman’s health status and longevity.

2D or 3D mammography

According to breastcancer.org, a recent five-year study involving 67,350 screening MMGs concluded that 3D mammograms—which create a picture using X-rays from several different angles—find more breast cancers and offer fewer false positives when compared to 2D mammograms. A false positive occurs when a mammogram shows a suspicious area that, after further testing, turns out to be normal. Since the increased number of angles in 3D mammogram allows a radiologist to better differentiate between normal, overlapping breast tissue and tumors, 3D mammograms result in approximately 20 percent fewer false positives. For this reason, 3D mammography appears to be emerging as the preferred breast screening technology.

Resources/References

• Breast Cancer Risk Assessment and Screening in Average-Risk Women
• 3D Mammograms Outperform Traditional 2D Mammograms, Five-Year Study Shows