Oops! Maybe I should not have said that word. Exercise. Does that word produce a feeling of guilt when you read it? Is it one of those things you feel you SHOULD do...but you don’t? Or maybe it’s one of those things you have TRIED to do...but you failed? I hope this article will begin to help you change that!
You probably already know many reasons you should exercise on a regular basis:
• It improves cardiovascular health, giving you a stronger heart and better lung capacity.
• It lowers blood pressure.
• It reduces stress and fatigue, and can help you sleep better at night.
• It helps control body weight, and thereby helps you avoid the many health problems related to being overweight.
• It can reduce the severity of asthma and of arthritis.
• It can reduce back pain.
• It can lower the risk of dying from breast, colorectal and prostate cancer.
• It lowers your risk of dementia and cognitive impairment.
• It helps maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures.
• Weight bearing and resistance exercises such as running, walking, climbing stairs, lifting weights, or working with resistance bands can also help prevent bone loss.
Carmen Terzic, MD, PhD, chair of the physical medicine and rehabilitation department at the Mayo Clinic says that people who engage in moderate exercise regularly can increase their lifespan by up to 10 years. “Exercise is our best medicine for almost every single disease you can think of,” she says. [1]
Perhaps one of the underlying reasons for this is because regular exercise strengthens your immune system.
A 2019 study published in the Journal of Sport and Health Science concluded that exercise enhances the circulation of immunoglobulins, natural killer (NK) cells, T cells, and other immune cells that play critical roles in the body’s defense against pathogens, and can help reduce inflammation. [2]
Another recent analysis from leading physiologists at University of Bath’s Department for Health in the United Kingdom concluded that in the short term, exercise can help the immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.[3]
Exercising outdoors has even more benefits. For starters, it can be a worshipful and uplifting experience to be outside surrounded by the beauty of God’s creation. Exercising outdoors is also free—no gym membership required! Experts say that we burn more calories exercising outdoors. [4] Studies suggest that if you exercise outdoors, you are likely to work out for a longer period of time. [5] One study even concluded that being outdoors for 20 minutes give a person as much of a mental boost as a cup of coffee! [6]
And just being outside seems to give an extra boost to our immune systems. Scientists think that breathing in phytoncides—airborne chemicals produced by plants—increases our levels of white blood cells, helping us fight off infections and diseases. [7]
Another part of the immune boost from being outdoors may be from the Vitamin D our bodies manufacture from our time in the sunshine. Vitamin D appears to help keep our immune system balanced, and low Vitamin D levels are associated with more frequent infections. Low Vitamin D levels are also associated with asthma, multiple sclerosis, and some forms of cancer. Vitamin D promotes healthy bones and teeth, supports brain and nervous system health, regulate insulin levels and supports diabetes management, and supports lung function and cardiovascular health. So get outside and get some sunshine!
Taking care of our bodies is part of our stewardship to God. “What! know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price; therefore glorify God in your body, and in your spirit, which are God’s” (1 Corinthians 6:19-20).
So are you convinced that it’s time to begin establishing new and healthy exercise habits? Asking your body to do something new is never going to be comfortable, but if you persist, it will become easier and even enjoyable. For those of you who play a musical instrument, think of the first few months you began practicing. Let’s use the violin as an example. As you commenced, it felt awkward. You could not control the bow. The violin produced unpleasant squeaks and squawks that could not be called musical. You probably felt some frustration...or maybe a lot of frustration! You might have wanted to give up and just quit. Yet, as you persisted, the frustrating moments became less frequent and a sense of satisfaction and accomplishment began to develop. Given enough time and consistent practice, you arrive at a point when you can take up your violin with grace and feel a great sweep of joy from the music that pours forth.
Think of a new exercise routine in the same way. It will be awkward at first and you will feel some frustration...or maybe a lot of frustration! You could have some sore muscles. You will probably experience times when you just want to give up and quit. And yet, if you persist, you WILL reach a point of satisfaction and accomplishment. You will reach a point where your body produces the feel-good endorphins. You feel stronger and have more energy. It’s a good way to feel!
When I first started running, I would not have called it fun. My muscles protested. I could only run (slowly) a very short distance before I had to walk to catch my breath. It was plain hard. I might not have stuck with it without our son Jared’s encouragement. He went out with me each time, and as I huffed and puffed up and down our gravel road, he trotted along beside me hollered things like, “Keep going! You can do it, Mom!”
I thought, “That’s easy for you to say. You’re a teenager and I’m an old lady!” (Old is definitely a relative term!)
This brings me to an important point about starting a new exercise routine. It’s easier if you have someone to encourage you and someone to exercise with you. Even though right now you may not be able to join an exercise class with friends, you can exercise with other members of your household. Take a walk with your husband or wife. If you have children in your home, get outside and exercise with them! It’s great to teach your children that exercise is an important and fun family activity.
But don’t let NOT having an exercise partner become an excuse. Exercising alone is doable! Some folks even prefer it. And if you need someone to encourage you, I would be glad to be your virtual cheerleader!
Here are some more tips to help you establish a successful exercise routine:• Pick a type of exercise that sounds fun to you.
• Have a plan and a schedule.
• Have realistic goals and expectations and celebrate your progress (preferably not with a sweet treat)!
• Be patient. Improvements take time.
• “Redeem” your time.
Ephesians 5:15-16 says, “See then that ye walk circumspectly, not as fools, but as wise, Redeeming the time, because the days are evil.”
Training for the long ultramarathons that I run consumes a lot of time. I pray over my training and racing schedule and try diligently to keep my running in the right perspective. One message I feel that God has impressed upon me as I have prayed is that it is okay for me to proceed with my running as long as I “redeem” my time. Because of this, I have begun listening to large portions of audio scriptures while I run. I am on my third time through the entire Book of Mormon and have listened to the entire New Testament twice. It has been life-changing. I see a whole new flow in the message of the Scriptures!
I encourage you to likewise get a double benefit from your exercise time by listening to praise music, uplifting audio books, and audio Scriptures. All of these resources are available for free online. Our public libraries have a growing selection of audio books, including a good selection of audio Christian fiction and non-fiction books. A wide selection of free downloadable music (including classical and Christian) is available from Mid-Continent Library and many other library systems. The LDS church has a free downloadable audio Book of Mormon. There are many free downloadable audio versions of the Bible available, but I have yet to find an Inspired Version audio edition. If you have access to a digital audio Inspired Version, please let me know. Perhaps this is a resource we need to produce! Feel free to ask me in the comments if you need further direction on how to access any of these resources I have mentioned.
Maybe you are thinking, “I am just too old to exercise!” The adage, “use it or lose it,” has merit, and maybe you feel you have already “lost it” and it’s too late. The truth is that exercise becomes more important the older we grow, particularly strength training, and it’s never to late to reap the benefits. For the older generation, there are huge benefits in strength and mobility to gain by investing in modest amounts of exercise. Of course, you should check with your doctor before starting any exercise program.
Let this inspire you: Many studies on the effects of strength training have been done in nursing homes. One of the classic original studies done in Boston included residents who were between 72 and 98 years old. The average age was 87 and one third of the participants were 90 or over. These were residents who were considered frail. The participants did a weight workout routine three times per week for ten weeks. At the end of that time, their muscle mass, walking speed, stair climbing ability, and strength had improved. Their leg strength increased a whopping 113%! Some participants moved from needing a walker to walking with a cane. [8] Ida Weiss, a 91-year-old participant in the study, said, “It’s very beneficial for me. Things that I couldn’t do when I came here, I can do now. I didn’t think that I was going to live anymore, but I feel different now.”[9]
As you plan your exercise program, try to include these three components for the best results:
Aerobic exercise such as walking, running, ballroom dancing, aerobic video classes, bicycling, or swimming, can improve your heart health and endurance and aid in weight loss. Mayo Clinic recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity spread throughout each week, or a combination of moderate and vigorous activity. [10] But remember that even small amounts of physical activity are helpful and it’s okay to start slowly. Being active for short periods of time throughout the day can add up to provide health benefit.
Vigorous or high-intensity interval training (HITT) is generally a safe and effective alternative to lower intensity aerobic exercise for most people and can take less time to achieve equivalent results. In high-intensity interval training, you alternate exercising at high levels of intensity and exercising at a less intense level for short periods of time. Even walking with bursts of walking at higher intensity can count.
Strength training can improve muscle strength and endurance, make it easier to do daily activities, slow disease-related declines in muscle strength, provide stability to joints, and reduce bone loss.
Strength training exercises can use your body’s weight, dumbbells, kettle bells, resistance bands, or even cans of soup! Make it your goal to strength train twice a week, doing exercises that involve all major muscle groups.
I know you are probably feeling a bit overwhelmed after reading all that information. Don’t feel like you have to start out doing it all! Pick one thing to start with and add the other types of exercise into your routine as you grow more comfortable and confident. A consistent walking schedule is a great foundation to build upon.
There are an abundance of good strength programs online. Many are on YouTube. You can Google “beginner’s online strength program,” or “online strength program for older adults.” If you want a program that does not require any resistance bands or dumbbells, Google “beginner’s body weight workout program.”
The same is true of balance and flexibility exercises. Just exchange the word “strength” for “balance” or “flexibility” and Google away!
For older adults, Eldergym.com is a great free resource. Another resource if you are over 65 and on a participating Medicare program, is SilverSneakers.com where you can access over 200 exercise videos.
If you are still feeling stuck, tell me in the comments. I would be glad to provide further direction to find options you feel comfortable with for your exercise program.
With all this said, it is important to exercise for the right reasons and not to allow any form of physical exercise to become elevated above the things of God. We should not exercise to draw attention or glory to ourselves or to our bodies, but to honor God by taking care of the body He has entrusted to our care. We should exercise to have better physical health and strength to devote to spiritual pursuits.
So ask yourself some hard questions and be honest with your answers. Are you being a good steward over the body God created and gave to you? Could your ministry for the Lord be enhanced if you had more energy, less pain, more strength, better balance, and less illness? How could the ministry you provide now be expanded, or what new ministries might you be able to begin if the above were true for you? These questions are valid for men, women, and young people alike!
“... whatsoever ye do, do all to the glory of God” (1 Corinthians 10:31).
References:
1) Nieman, David C. and Wentz, Laurel M. “The compelling link between physical activity and the body’s defense system.” Journal of Sport and Health Science, vol. 8, no. 3, May 2019, pp 201-217
https://www.sciencedirect.com/science/article/pii/S2095254618301005
2) Nowak, Claire, “Why 20 Minutes Is the Magic Number for a Healthier Immune System”
Updated: Apr. 11, 2020
https://www.thehealthy.com/exercise/exercise-boosts-immune-system/
3) Campbell, John P, and James E Turner. “Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan.” Frontiers in Immunology vol. 9, 648. 16 Apr. 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911985/
4) Farrell, Shannon, “The Simple Trick to Burning More Calories Without Trying”
https://stylecaster.com/beauty/exercising-outside/
5) Kerr, J, et al. “Outdoor physical activity and self rated health in older adults living in two regions of the U.S.”
International Journal of Behavioral Nutrition and Physical Activity, vol. 9, article no. 89, 2012
https://www.ncbi.nlm.nih.gov/pubmed/22846594
6) Richard M. Ryan, et al. “Vitalizing effects of being outdoors and in nature.” Journal of Environmental Psychology, vol. 30, no. 2, June 2010, pp 159-168
https://www.sciencedirect.com/science/article/abs/pii/S0272494409000838?via%3Dihub
7) Li, Q, et al. “Effect of phytoncide from trees on human natural killer cell function.” International Journal of Immunopathology and Pharmacology, vol. 22, no. 4, Oct-Dec 2009, pp 951-959
https://www.ncbi.nlm.nih.gov/pubmed/20074458
8) Fiatarone, Maria A. et al. “Exercise Training and Nutritional Supplementation for Physical Frailty in Very Elderly People,” N Engl J Med 1994; 330:1769-1775
https://www.nejm.org/doi/full/10.1056/NEJM199406233302501
9) Weil, Richard, Senior Exercise: Is it ever too late to build muscle?
https://www.medicinenet.com/senior_exercise/article.htm
10) Laskowski, Edward R. “How much should the average adult exercise every day?”
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
11) Kreitzer, Mary Jo, University of Minnesota, “Add Flexibility and Balance Exercises”
https://www.takingcharge.csh.umn.edu/add-flexibility-and-balance-exercises
