It makes me feel better.

It helps me manage my stress.

It helps me control my weight.

I like the way I feel after I shower and dress.

It helps me think more clearly.

It energizes me.

It helps me take better care of my body, God’s temple.  (1 Corinthians 6:19)

It keeps me fit so I can do other things that require a degree of fitness.

I enjoy being outside when I run.

Perhaps you have made a resolution to become more fit or to be more consistent with exercise. Over the years as I’ve worked with many, many other people to help them with their physical activity regimen, I’ve seen that the more important the benefits they received from exercising the more likely they were to keep at it.

As you head into 2010, and if being physically active is important to you,  I’d urge you to take a few minutes and make a list of the reasons why you’d like to be more physically active and more fit. Put on this list the reasons that are very personal to you as I have done above. Then you might consider checking off the top three reasons why you’d like to be more consistent with physical activity and focus on these most significant benefits. It may also be helpful to review the level of importance that these benefits are her to you. The more important they are to you and the greater value you place on them, the more likely they will truly be a motivation for you to exercise.

Now, get in that workout ……….. and make it a great day!

Today marks the start of  brief weekly posts with the title of Wellness Wednesday. Addressing topics of spirit, mind and body health from a Christian faith perspective, my idea will be to reuse some of the material I have already written and also to share current info and insights I have on the topic of total wellness.

If you’re a graphic artist and would like to design a unique graphic that I can regularly use for this regular post, I’d love to see what you might suggest. Please contact me.

The FITT Principle

If you were working with a personal trainer, he/she would keep in mind the FITT acronym in developing your workout plan. He’d want to determine the frequency(F) of your workouts, the intensity(I) or how hard you’d perform the exercises, the duration or amount of time(T) you’d engage in the various exercises and the various types(T) of exercises you should perform. These are all basic considerations when working out physically.

Spiritual Fitness & Spiritual Exercises

This FITT acronym can also be helpful in addressing your spiritual fitness program as you consider the various “exercises” that you participate in to be spiritually fit.

Read a 1-page article I have written on spiritual fitness,  spiritual exercises and the FITT principle.

Have a great Wednesday… and be well.

Monterey, California - 1981

Today I went for a short run before the summer heat and humidity rose too much.  The forecast high in Charlotte is 93.  On many of my runs I get ideas for my posts on my blog and that was the case today.

The thought popped into my mind that I have been running over 40 years. It’s actually been 42 years as I started in the 10th grade in Atlanta, Georgia. Through high school, prep school, college and then for a time afterwords, I enjoyed success as a long distance runner… the longer the distance the more competitive I was. My last major run in a competition was the Louisville Marathon in 1985.  Since that time, I’ve run primarily to stay healthy, fit and manage my stress.  I also enjoy it.

As my thoughts during  my run continued, I wondered how many miles I might have run over the years.  I suspected that I could come up with a pretty good estimate because I kept good records when I was competing in school and afterwords for a while.  When I finished my run, showered and ate, I went upstairs to pull my running logs off the shelf of my bookcase.  I used 3-ring spiral notebooks, typically using one page to log my running efforts during each week.

High School Running Log

Looking over the notebooks revealed some neat facts and memories.  On Sunday, September 1, 1968, I ran my 1000th mile.  During three years of high school, I logged 1,914 miles.  The most covered in one day was 18 and the most in a week was 60.  At West Point, I ran during cross country, indoor and outdoor track.  At the peak of my competitiveness, I was averaging close to 8 miles/day and on Thursday, December 13th,  1973, I passed the 10,000 mile mark!

Over the last 25 years or so, my runs have been about 2-3 miles and I’ve gotten out two or three times a week.  By my calculations, I have covered approximately 39,000 miles over these last 42 years.  Wow!  I had no idea.  I am amazed that my joints, especially my knees, have held out.  It’s a good thing that I have not continued with the competitive running.  I can’t imagine that my knees would still be hanging in there if that was the case.

I have had a major shift in my overall motivation for working out and staying in shape in the last handful of years.  It’s so that I can stay healthy which helps me better do the work that God calls me to do.  I know that I am more alert, have more energy and can stay better focused when I work out on a regular basis.  Keeping fit also contributes to reducing my chances of the many lifestyle-related diseases that could set in and hamper my efforts to do things for God.

Paul reminds us in Ephesians 2:10 that “We are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” Certainly, it is a miracle in itself that God designed the human body so that it could run 39,000 miles and more over a lifetime.  He has put our bodies together in unimaginable ways. My Heart has beaten at least 1.8 trillion times over the last 58 years.  Imagine that! Another miracle.

In 1 Timothy 4:7-8 we are reminded by Paul “Spend your time and energy in training yourself for spiritual fitness. Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and the next.” (New Living Translation – First Edition)

Personalized License Plate

Clearly there is much benefit to being physically fit, but it is even more important to be spiritually fit.  Spiritual exercises like reading the Bible, praying, surrendering to God, serving others and forgiving others are all important aspects of one’s spiritual fitness program.

The writer of Hebrews encourages us to run the race that God has set before us and we are to do this by keeping our eyes on Jesus, on whom our faith depends from start to finish. (See Hebrews 12:1-2)  In the middle of the 12th chapter, we are encouraged to mark out a straight path for our feet so those who follow us will not stumble and fail but will become strong.

I’m thankful to God that I’m still able to enjoy my short runs and that while I am on them, He gives me the inspiration and creativity from which I can share spiritual truths with my readers.  I’m also thankful that He has given me the ‘work’ to encourage others of the faith to “remain on a straight path.”  I pray that He is also using me to share the Gospel with those who do not know Him.

In the ‘race’ of your life, don’t give up.  Stay the course. If you are a believer, others are watching you and many need to experience the love of Jesus that flows through you.  Go deeper in your faith.  If you don’t know God in a personal way and are looking for spiritual strength to help you cope with the stressors of life, consider accepting Jesus into your heart and receive His strength, peace and joy.

Questions to Ask Yourself

What ‘work’ has God called you to do? Is your health an obstacle for doing this ‘work?’

How spiritually fit are you? Are you engaged in meaning spiritual exercises throughout each week?

Do you have real peace, joy and hope because you experience Jesus’ love?

Related Material I’ve Written on Spiritual Fitness and The Connection

Article – An Introduction to Spiritual Exercises

Article – Assessing Your Spiritual Fitness

Article – Surrender: A Spiritual Exercise For a Healthier Life

Web Page – 18 Spiritual Exercises for a Healthier Life

Scriptural Basis for the Faith and Health Connection Ministry

“For when we place our faith in Christ Jesus, there is no benefit in being circumcised or being uncircumcised. What is important is faith expressing itself in love. You were running the race so well. Who has held you back from following the truth?  It certainly isn’t God, for he is the one who called you to freedom.”  Galatians 5:6-8

Today’s USA Today

National guidelines urge all Americans to engage in “moderate physical activity” at least 2 1/2 hours a week, but what does that mean? A stroll? A run?

A new study has the answer – Moderate is equivalent to a brisk walk, or about 1,000 steps every 10 minutes.

To determine what level of activity was in the moderate range, researchers had 58 women and 39 men (average age 32) walk on treadmills while a machine measured their energy expenditure. They found that moderate exercise amounted to 92 to 102 steps a minute for men and 91 to 115 steps a minute for women.

“Imagine you’re late for a bus. You’re in a hurry. It’s not a leisurely stroll, it’s a brisk walk,” says researcher Simon Marshall of San Diego State University. The study will be in May’s American Journal of Preventive Medicine.

• Engage in 2 1/2 hours a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity.  Aerobic activity should be performed in episodes of at least 10 minutes.

• Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Our country recognizes that physical activity plays a role in many health outcomes including premature death; diseases such as coronary heart disease, stroke, some cancers, type 2 diabetes, osteoporosis, and depression; risk factors for disease, such as high blood pressure and high blood cholesterol; physical fitness; functional capacity (the ability to engage in activities needed for daily living) ; mental health, such as depression and cognitive function; and injuries or sudden heart attacks.

Spiritual Exercise Guidelines - 1 Timothy 4:7-8 says  “Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and the next.  This is true and everyone should accept it.” 1 Timothy 4:7-9 (New Living Translation, 1st Edition) God tells us, speaking through the writing of Paul, that spiritual exercise is much more important than physical activity.

Wouldn’t Americans benefit from a comparable set of spiritual activity guidelines that offers comparable spiritual health benefits? I’d like your thoughts on this matter.  In the Bible, God certainly provides a wealth of information on this topic. Let’s develop a concise description of the types and amounts of spiritual activity that would provide us with good spiritual health and overall quality of life.

Post your comments here. In the weeks to come, I’ll pull them all together in a statement similar to what is provided for physical activity.  God knows, our country sure could use such a set of guidelines.

Enjoy the holidays!

As I recovered from surgery for prostate cancer, I was not able to run for a period of time, so I walked.  I also remember when I conducted a walking program at the Army War College for participants of a personal wellness program.  I committed to only walk as my aerobic exercise for a period of 8 weeks.  On some days I would walk twice as I led groups in their exercise, sometimes for four miles each session.  That meant I was walking 6-8 miles on some days. I was surprised that I lost body fat and that when I began running again, I seemed to not have lost my level of conditioning.  The point is, walking is certainly a way to lose weight and to stay in good shape if your level of intensity(I) and frequency(F) is adequate.  (Read this short article on applying the FITT principle to your physical and spiritual fitness program.)

So, what does walking with God look like? Today’s devotional from Our Daily Bread, written by Marvin Williams, addresses this topic. Here’s an excerpt:

“What did it mean for Enoch to walk with God? It(today’s scripture) describes Enoch’s close communion with God—as if literally walking by His side. Also, it refers to Enoch’s unswerving obedience to God in a corrupt culture. God rewarded Enoch’s faithfulness by taking him to heaven while he was still alive. Death would not have the final word in God’s creation.

Enoch’s walk with God reminds us that it is possible for all of us to enjoy intimate communion with the Lord. Let’s commit ourselves to walking faithfully with Him every day.”

As good as walking physically is for your health, ‘walking with God’ is terrific for your spiritual health, just as Enoch experienced.  His reward for walking with God is that he is spending eternity with his Father.

What would a closer walk with God look like to you?

# 13 on the list is Wellness Coaching.  Coaches support our clients in making behavior changes for better health and wellness.

See this link for the entire listing.

Here is a summary by age groups:

Children and Adolescents (aged 6–17)
• Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
• Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
• As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18–64)
• Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
• Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an quivalent combination of both.
• Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)
• Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

Moderate Activities - You can talk while you do them, but you can’t sing.

Vigorous Activities – You can only say a few words without stopping to catch your breath.

Go get some activity today!

Psalm 119:32 says “I run in the path of your commands, for you have set my heart free.” Like the author of this Psalm, I have discovered over the years that as my lifestyle is consistent with God’s commands, I have found more and more freedom deep in my heart. This freedom and joy has given me an even greater desire to follow the principles of God. I want to “run” in the path that He has laid out for me in the Bible.

As much benefit as moderate physical activity like running is for us, the spiritual exercise of obeying God’s commandments has even greater benefits for our hearts. The freedom, joy and inner peace that comes from “running” alongside God is indescribable.

What benefits have you enjoyed from “running” in the path of God’s commands?

Have a terrific day!

How would working out spiritually or working out with God look? First Timothy 4:7-8 says “spend your time and energy in training yourself for spiritual fitness. Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and the next.” ( First Edition of the New Living Translation of the Bible) In the context of how this word is used here perhaps your consider this as a definition of spiritual exercise - “It’s any belief or intentional behavior that helps one become more like Jesus, draw closer to Him, know Him better or that follows the principles or commandments of God.”

Over the course of the next several weeks, I’ll be writing more on this topic. In the meantime, I have a few questions for you.

What types of ‘spiritual exercises’ are you including in your day to day activities to be spiritually fit?

What are you doing to work out your spiritual muscles?

Have a great week!