Watch this video to learn 17 exercises you can do in 10 minutes while sitting at your computer.
Flex Your Spirit
There are many similarities between flexibility exercises and journal writing:
Flexibility exercises and journal writing are both activities that many people do not do on a regular basis. Benefits are seen only when these activities become a part of your daily routine.
It is difficult to see the results. With flexibility exercises, you may feel that your body is more supple, but not “see” the effects. The same is true of journal writing. You may not see any specific changes, but rather feel a change in attitude.
Both flexibility exercises and journal writing can melt tension, reduce your stress level, and provide peace.
With a pure motive, they both delight God.
(Excerpt Taken from Fit for Faith – 7 weeks to improved spiritual and physical health)
Stretch your Knowledge
Stretching
a) is just for athletes
b) relieves your body from tension
c) is “warming up”
d) is painful
Journal writing
a) helps you to express your personal feelings about God, or about your experiences and needs
b) is a way to document Bible information that you have discovered
c) helps to record ways to put Bible truths into practice in your personal life
d) all of the above
Flexibility
a) is the joint’s ability to move freely in every direction and is an important component of fitness
b) activities include gentle reaching, bending and stretching of all your muscle groups
c) melts tension, reduces stress, decreases risk of injury, maintains good posture, increases range of motion of joints, and improves muscle imbalances
d) all of the above
Journal writing
a) is writing for other people’s benefit
b) nurtures your spirit and helps to achieve greater well-being in your body and spirit
c) is about writing only “nice” things
d) can not help you recognize and avoid repeating old, nonproductive patterns, and free you to focus your energy for God
Examples:
* I plan to start stretching activities in the morning in my bed
* I plan to explore my eating and exercise habits through journal writing
* I plan to buy a video on stretching and use it two times each week
* I plan to write in my journal at least fifteen minutes every day
Learn more about how stretching is to the body what journal writing is to the spirit in Fit for Faith. Get your copy at Smashwords or Amazon.
Food for Thought
There are many similarities between healthy eating and Bible study:
Healthy eating and Bible study are both activities that you need do every day. They give strength and increase energy.
There are different ways to perform each. You may eat healthy at home or at a restaurant. You may enjoy different food groups. Similarly, you may read your Bible at home or in a group. Also, there are many Bibles to choose from.
Both build healthy relationships. When eating, you can enjoy the company of your family and friends. When reading your Bible, you can build a healthier relationship with God.
With a pure motive, they both delight God.
(Excerpt taken from Fit for Faith – 7 weeks to improved spiritual and physical health)
Recipe for Success - fill in the blanks
1 Book
Reading the ___________ provides you with wisdom, instructions, and comfort – “nutrition” which helps you stay spiritually healthy. The Bible is food-for-thought and as with eating food, it is also important to “digest” God’s Word.
8 cups of water
When the body gets the water it needs, it will function optimally. Water boosts your __________, suppresses appetite, increases short-term memory, prevents fluid retention, improves concentration, maintains skin, relieves constipation and rids the body of waste. The recommended water intake is eight to 10 glasses a day. Drinks containing ______________ do not count because they are diuretics, which increase water loss. You need to drink enough to keep your urine clear, light-colored and plentiful. A dark, gold colour urine may mean you are dehydrated.
4 tbsp of garlic, 4 pounds of chicken, 4 tsp of sesame seeds
Try not to eat the same food within a _____________-day period. Enjoy many different kinds of foods to get all the energy and nutrients you need. God created a variety of foods that you can enjoy to meet the needs of your body.
½ tsp each ground cumin and paprika
Focus on ______________. Add chilies, hot mustard and salsa to your meals, instead of high fat butter, rich cream or cheese sauces. Try non-fattening flavorings such as lemon juice, herbs and curry powders. And try low fat cooking techniques such as baking, broiling, steaming or boiling.
1 cup each chopped onions and red bell pepper
Reduce the amount of processed foods you buy. If you really want to be healthy, get back to the basics with ____________foods. Try to eat food the way God made it or as close to it as possible.
3 pounds of fat-free tortilla chips
________-_______ snacks may include pretzels, light microwave popcorn, vanilla wafers, fig bars, dried fruits, low-fat bran muffins, graham crackers, angel food cake and frozen yogurt.
Answers:
Bible; Energy; Caffeine; Four; Flavour; Whole; Low-fat
**
Examples:
I plan to cut fresh vegetables and keep in a container in the refrigerator
I plan to participate in at least one Bible study each year
I plan to keep a water bottle with me at all times
I plan to read my Bible daily for fifteen minutes before the kids return from school
Learn more about how healthy eating is to the body what Bible study is to the spirit in Fit for Faith. Get your copy at Smashwords or Amazon.
Fit for Prayer
What cardiovascular exercise and strength training do for building a strong body, prayer does to build spiritual strength.
There are many similarities between exercise and prayer:
To be physically and spiritually healthy requires discipline. You need to practice them both daily and use this strength or you will lose it.
The effects can be both immediate and/or long term. You may see the results right away or the effects can be cumulative.
Both are significant in improving balance in your life, improving your quality of life and boosting your mood.
With a pure motive, they both delight God.
(Excerpt taken from Fit for Faith – 7 weeks to improved spiritual and physical health)
Follow the F.I.T.T. Principle
F. Frequency (how often?)
Myth: I have no time to exercise.
Fact: Exercise means active living. You can walk your dog, go for a short bicycle ride or take the stairs instead of an elevator. It all adds up. For a more formal program, schedule time for yourself to exercise with the same amount of respect and consideration that you would schedule an appointment with your doctor.
Myth: I must pray only in the mornings.
Fact: Like exercise, prayer is not a one-time thing. You can pray everyday, anywhere and anytime. It is important to spend time in private prayer each day – just you and God. It is important to not only find time for prayer, but to make time.
I. Intensity (how hard?)
Myth: Low-intensity exercise will not promote weight loss like high-intensity exercise.
Fact: The most important exercise factor for losing body fat is the total calories burned, regardless of the rate at which they are burned. The benefit of working out at a lower intensity is that you won’t get as tired as quickly.
Myth: Prayer is only for highly spiritual people.
Fact: Prayer is not just for highly spiritual people. God delights to have you come to Him with your requests. You do not have to be “good enough” to pray.
T. Time (how long?)
Myth: I need to spend hours in the gym to see results from an exercise program.
Fact: Even if you don’t have time for a formal workout during your day any exercise is better than none. Try to take three 10-minute walks. For strength training, three 20-minute sessions a week will do the job.
Myth: I must pray for at least one hour at a time.
Fact: Prayer can be as short as a “Lord, help!” or it can be planned time every day at the same place. It can be that you pray as you breathe or you can kneel on your knees and pray for a full 20 minutes. Or you may shoot a quick prayer of thanks as it comes to you. It does not need to be a specific time limit.
T. Type (how?)
Myth: If women lift weights they will bulk up.
Fact: Women have less of the hormone needed to build muscle bulk easily. Very large muscles are most likely not in their genetic potential. Generally, women can’t develop huge muscles without spending hours a day lifting very heavy weights.
Myth: I must say the same prayer each day.
Fact: Prayers change as your needs change, your moods change, your heart changes.
God does not want a “canned” prayer, but one that is sincere and comes from the
heart.
Some ideas to combine active living with a healthy prayer life:
Pray while walking
Exercise while watching a Christian program on television
Read a Christian magazine/newspaper while working out on a treadmill
Read the Bible while doing floor warm-up stretches
Reflect on Scripture during exercise class
Read a daily prayer from a devotional book before eating
Listen to the Bible on tape while riding a stationary bike
Keep a prayer journal of answered prayers
Learn more about how exercise is to the body what prayer is to the spirit in Fit for Faith. Get your copy at Smashwords or Amazon.
Blessings on the road to health!
Stretching
Personally, I see it as a treat after my walks and strength training. It is a way to tell my body that the tough stuff is over and I can relax now.
Also, stretching improves my quality of life. With greater flexibility, I can sit comfortably, tie my shoes easily and do gardening without pain.There are many other benefits to stretching. We tend to store up stress in our body parts and stretching can really help to alleviate this stress. One friend learned this lesson the hard way; from a number of uncomfortable visits to the chiropractor as he worked the stress out of her body. Another friend attended a 10-minute stretch break and was completely impressed with how it improved the pain in her shoulder. She now plans to add stretching to her daily routine and says, “I’ve even added stretching with a stretch band, after my regular workout. My shoulder continues to improve, which is wonderful.”
Keep in mind that when you stretch, it is important to make sure that your muscles are warm. Stretching is not “warming up”. You must first warm up with slow, rhythmic movements before you stretch a muscle. Stretching while muscles are cold may sprain or tear them. Your muscles and tendons need to be lubricated and warm.
If you are looking for tangible improvements, try to touch your feet with no discomfort in the back of your thighs. Stretch every day for three weeks and then try this test again. If you are stretching regularly, you will notice improvements. And remember, holding a stretch for 15 seconds only adds a couple of minutes to your daily routine.
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