Ester Marsh

Ester Marsh recounts her long struggle with distorted body image and bulimia, which began with childhood experiences of having a muscular build and later intensified through competitive judo and bodybuilding. Extreme dieting, purging and excessive exercise led to a dangerous period that she ultimately overcame with help from God. She encourages readers to prioritize health over appearance, seek support for eating disorders and recognize their own beauty, promising a follow-up column explaining eating disorders.

Ester H. Marsh describes struggling with back pain and poor sleep after replacing a longtime mattress with an adjustable model that did not suit her. After testing mattresses at Mattress Firm in Salisbury, she found a third option that worked well for both her and her husband. She recommends researching mattresses, trying them in person, and choosing a retailer that allows customers to exchange or return an unsuitable mattress, emphasizing the effects of restful sleep on mood, concentration, and health.

Ester Marsh explains the timing and symptoms of perimenopause and menopause, including hot flashes, mood changes, sleep problems, weight gain and increased health risks. Drawing on her own experience and her sister’s medically induced menopause, she recommends consulting medical professionals, maintaining a healthy diet, and using strength training, aerobic exercise, swimming and other therapies to support bone, cardiovascular and overall health.

Ester Marsh encourages readers to begin the year by taking care of their physical, mental and spiritual health, setting goals, staying active and cultivating supportive surroundings. She draws inspiration from roughly 24 Buddhist monks undertaking a 2,300-mile Walk for Peace pilgrimage from Fort Worth to Washington, D.C., which promotes mindfulness, compassion and unity and is expected to pass through Salisbury. Marsh urges readers to make personal choices that improve their own lives and those of people around them.

The J.F. Hurley Family YMCA will host Rowan County’s Relay for Life First Lap on Jan. 4, launching the 2026 fundraising season. The event will feature a themed walk, refreshments, drawings and opportunities to register for Relay for Life teams or donate. Organizers aim to raise funds for cancer patient services and research, with the main Relay event scheduled for May 2 at the Rowan County Fairgrounds and Bark for Life returning in the fall.

Ester Marsh encourages people to set gradual, sustainable exercise goals rather than attempting too much too soon. She explains the five risk factors used to identify metabolic syndrome—abdominal obesity, elevated blood pressure, high blood glucose, high triglycerides, and low HDL cholesterol—and recommends consulting a doctor before starting or changing an exercise program. Her guidance includes beginning with short, low-impact workouts, using water exercise when appropriate, increasing activity by about 10% per week, incorporating resistance training, allowing adequate rest, and making dietary changes. The emphasis is on consistency and long-term lifestyle improvement over intense programs that may cause injury or burnout.

Leg cramps may result from exercise, dehydration, sodium deficiency, tight or stiff muscles, or less common conditions such as chronic exertional compartment syndrome and popliteal artery entrapment syndrome. Adequate hydration, flexibility work, nutrition, and a gradual exercise plan may help prevent cramps. People with recurring symptoms should track when cramps occur, consult a physician, and undergo sodium testing or imaging when appropriate.

The holiday season can intensify grief for people who have recently lost loved ones, as Ester Marsh reflects from her experiences after the deaths of her parents. She encourages people not to face bereavement alone and highlights free grief-counseling sessions hosted by chaplain Tom Teichroew at the J.F. Hurley Family YMCA. A poem by Robert Dawson offers a spiritual message of reunion, peace and hope after death.

Ester Marsh encourages readers to view health and exercise as an ongoing lifestyle journey rather than a program with an endpoint. She advises maintaining realistic expectations through holidays, injuries and other disruptions, focusing on quality of life, nutrition and consistent movement. Marsh outlines American College of Sports Medicine recommendations for cardiovascular exercise, strength training and flexibility, and urges people with certain age, medical or lifestyle risk factors to obtain medical clearance before beginning an exercise program.

VO2 max measures the maximum amount of oxygen the body can use during intense exercise and serves as an indicator of aerobic capacity and fitness. The column explains how training, genetics, pacing and conditioning affect performance, outlines laboratory and field-based testing methods, and notes links between higher VO2 max and longer life expectancy. It recommends focusing on workout quality, using perceived exertion or target heart-rate zones, and listening to the body to improve safely.

Ester Marsh encourages readers to remain active between Thanksgiving and Christmas through a “12 Days of Fit-Mas” challenge involving at least 12 workouts from November 28 through December 23. She recommends exercising three times a week, using local parks, the YMCA, or events such as the Butterball 5K, while also monitoring holiday food and drink calories. Regular exercise is presented as a way to manage weight, stress, sleep, structure, and seasonal depression without giving up holiday celebrations.