Fitness Tips

Have you ever thought before you sat down in front of the TV… “Is this a productive use of my time?” or when looking for a parking spot at the store, “God gave me an able body and strong legs. Maybe I should save this spot close to the door for someone who truly needs it.” These are just a few thoughts as you look at your body as God’s temple, and seek to honor Him through how you treat it. We are not suggesting that everyone should become a fitness fanatic. However, there are some simple changes you can make in your life to be more active and grateful to God for what He has given you! If you are not in a place where your doctor has released you for exercise, we pray that you will be healed, and that God gives you grace in this season to do all He is calling you to!

RISENfitness believes in an active lifestyle. What does that entail?

1. Exercise. This means a minimum of 150 minutes per week of moderate-intensity aerobic activity and two days of full-body weight training to maintain your current fitness level. For weight-loss, bump that aerobic activity up to 300 minutes (5 hours). This is based on CDC recommendations.

2. Make daily choices to change your lifestyle. Trade the elevator for the stairs. Climb the escalator. Park further away in the parking lot. Walk, jog, roller-blade, or bike to the store instead of driving. Rather than meeting a friend for lunch, opt for a prayer walk. Pace while you talk on the phone. Commit to doing physical activity during TV commercials. Set an alert to get up from your desk every 60 minutes. There are several studies noting the detrimental health effects of prolonged sitting or sedentary activity. Check out this article for further information. Incorporate activity into your day to create healthy habits!

3. Consult your doctor or physician before beginning a new fitness program. They may have certain parameters or restrictions for your protection.

4. Learn proper form and technique. There are free online tutorials, or even better, consult a certified and trusted trainer. (Note: Not all certifications are created equal. Do your research. Furthermore, if they are offering nutrition or supplement advice, they need to be a registered dietitian, nutritionist, and/or certified separately for this!)

5. Make fitness a habit. Not an early bird? Then exercise after work or at lunch. Find out what time of day works best for you and schedule it in. Be consistent for several weeks and fitness will eventually become a routine… before you know it, you will miss your workout if you skip it!

6. Find your exercise venue. Some people prefer to go to a gym or fitness center. Some fitness enthusiasts enjoy classes or cross-fit clubs. Some athletes love to be outdoors. Some folks love their basement gym or following workout videos in the privacy of their own home. Do what works for you… and what you know you will stick with.

7. Get smart about supplements. With all of the options for “workout enhancing” supplements, you need to do your research. BCAA, L-Glutamine, Pre-Workout, Post-Workout, Multi-Vitamins, Probiotics, Omega-3, Vitamin D, ZMA and the list goes on. Talk to your doctor, use what you need and don’t waste your money on the rest. Most importantly, remember to read the labels! Make sure what you are taking is natural, free of additives, and you can identify the ingredients.

8. Get plenty of sleep. The Center for Disease Control (CDC) labels sleep deprivation as a national epidemic, with 50 to 70 million Americans suffering. Chronic stress and/or sleep deprivation can lead to serious health issues and chronic disease, including diabetes, depression, and obesity. The National Sleep Foundation (NSF) recommends 7-9 hours each night for adults. For you bodybuilders out there, your muscle tissue grows while you sleep, because that is when the body repairs itself!

9. Honor the Sabbath. Mark 2:27 ESV says, “And he said to them, “The Sabbath was made for man, not man for the Sabbath.” Ask God exactly what this means for you. For example, you may have a schedule where you work on Sunday. Perhaps your Sabbath is on Monday. Ask the Lord to direct your steps as you take your commanded day of rest. Need more information? Click Here for 82 Bible verses on the Sabbath!

10. Recognize that obesity is a problem in America and take action. That may mean taking responsibility for your own body and offering support to friends and family. According to the Journal of the American Medical Association (JAMA):

  • More than one-third (34.9% or 78.6 million) of U.S. adults are obese.
  • Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.
  • The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008; the medical costs for people who are obese were $1,429 higher than those of normal weight.
  • Where does your state fall? (Check out the CDC Obesity Map)

Here’s to your health!

-Love: RISENfitness