We've been considering the ways that we can remain fit for service and stay in the fight, even as the days grow dark and discouragement threatens us around every corner. There are no end of excellent sermons that exhort and encourage, and I hope that my small voice added to those more powerful ones has given you some degree of encouragement. However, there is one area that seems to be ignored when it comes to remaining fit for service - our physical health. That will be our topic today.
I don't think I've ever met a person, no matter how spiritually minded he or she may be, that would go so far as to say that our physical health is not important. And yet how many of us actually pay it much attention? We seem content to humbly admit that we are "out of shape" and then go right back to our bag of snacks, never considering that there is a correlation between our physical health and our spiritual health. Don't misunderstand me: I am not saying that our physical health is more important that our spiritual health, nor am I saying that our physical health is the barometer of our spiritual health. But I am saying that, whether we like it or not, the physical can influence the spiritual.
Before we go any further, let's look at Scripture. In I Corinthians 9:24-27 Paul says:
24 Know ye not that they which run in a race run all, but one receiveth the prize? So run, that ye may obtain. 25 And every man that striveth for the mastery is temperate in all things. Now they do it to obtain a corruptible crown; but we an incorruptible. 26 I therefore so run, not as uncertainly; so fight I, not as one that beateth the air: 27 But I keep under my body, and bring it into subjection: lest that by any means, when I have preached to others, I myself should be a castaway.
Paul uses athletes as a metaphor for our spiritual life; we would do well to experience a little bit of what he is comparing the spiritual life to! You may not be able to do that with other metaphors given to us in Scripture, like shepherding, pottery, or fishing, but almost everyone can do some form of exercise. When you run, walk, or bicycle and you press through the weariness that tempts you to give up, apply that experience to your spiritual life. When you lift a weight and, due to careful diligence, manage to lift a little more today than you did yesterday, apply that experience to your spiritual life.
That is not to say that maintaining our physical health is simply metaphorical. In I Timothy 4:8-9 Paul says:
8 For bodily exercise profiteth little: but godliness is profitable unto all things, having promise of the life that now is, and of that which is to come. 9 This is a faithful saying and worthy of all acceptation.
Paul clearly puts the emphasis on spiritual things, but he does not ignore the physical. Did you notice that he said? Bodily exercise profiteth little. He didn't say that bodily exercise is more important that godliness, but he also did not say that bodily exercise has no profit. It does profit, even if only a little by comparison to godliness. You can make that your excuse, or you can take that as a promise. If you made an investment at a bank and only got a small amount of interest in return, would you give that interest back to the bank? Of course not! A little profit is still profit! We should take every profit we can honestly get!
Once again, please do not misunderstand me. This is not about being a supermodel or an action hero. It is not about a certain number on the scale, or on your waistline, or on the weightlifting bar. It is about being as healthy as you can be so that you can do as much as you can for the Lord. Don't let your lack of health prevent you from being able to do something for God! A solider does not train in order to have a great "beach body." In fact, the physical appearance of the soldier is entirely irrelevant for the training. It's about what the solider is capable of doing. The soldier trains so that when his commanding officer has a task for him, he can do it without question.
Sometimes I think we inadvertently tempt God. He can supernaturally circumvent anything He wishes in order to achieve His purposes, but like Satan tempting Christ to leap from the temple, just because God can doesn't mean we should test Him on it. So here's the hard question we all should ask ourselves: in terms of your health and fitness, are you taking a nose-dive off the temple and expecting God to intervene? Of course thereThere are things outside of our control - age, illness, and injury to name a few - that might be an obstacle, but they do not have to be excuses. Can't run? Then walk. Can't walk? Then crawl! Did not God make the seeing and the blind?
Before we get to some practical tips, there is one more thing we should consider. Whether we like it or not, the lost world (and even the saved) judge us in part by our health and appearance. Let's do the best we can with what we've got! That being said, here are some practical ways that we can address our physical health in a way that can gives us profit without making it an obsession that eclipses our spiritual health.
What Should We Focus On?
I am not a doctor or a fitness trainer. I'm just a regular person who has learned a few things over the years trying to maintain my own physical health. So take everything I suggest here simply for what it is - a suggestion. If you need to talk to a professional doctor, trainer, or nutritionist before attempting to make some improvements, then you should. Even Paul had Luke (who was a physician) with him. And don't be silly. And by silly I mean carnal. Don't let ego cause you to do something you know you shouldn't do. Getting hurt isn't worth it.
Ready to keep going? Okay! There are six areas that we can give some attention to in order to maximize the profit and keep ourselves fit for service to the Lord physically. These areas are:
Food
Water
Sleep
Exercise/Movement
Hygiene
Stress
There may be some of those areas where you're already doing great, in which case keep on going! But there are probably some other areas where improvements can be made. Here's the good news - you don't have to tackle all six areas at once, nor do you have to make huge, life-altering changes overnight. It doesn't take much. Really! Even a 1% improvement in any area is a benefit, and those benefits will start to compound over weeks and months if you stick with it. What's the best way to stick with it? Don't upend your life overnight! Pick a few things, and make some small improvements. After those become part of your routine, pick a few more, and so on. If you have the budget to spend on gym memberships or trainers or some weights to keep around your house, that's great. If you don't have a penny to spare (or you just don't like the idea of spending money on something like this) that's great too - you can get a lot done for free! Everybody likes free, so let's start with five ideas to get started for free. Then we'll look at four ideas that cost a little bit less money, and four ideas that cost a little bit more money.
Free #1 : Drink More Water
Are you drinking enough water? Perhaps the better question is "Do you know how much water you should be drinking?" There are differing opinions out there, but the bottom line is this - if you don't know how much water you're drinking every day, then you're probably not drinking enough. Start simple - keep track of how much you're drinking, and then try to get 16 ounces (one average sized glass) of water more every day. Another way to get more water is to do a beverage swap: cut the soda or juice out of your daily routine and drink water instead.
Free #2 : Get More Sleep
Are you getting enough sleep? I've read that most people need about 7-8 hours of sleep every night to be fully rested. Maybe you need to make a "hard stop" bedtime for yourself. It's a good idea to avoid caffeine and screens (computers, phones, televisions) for about an hour prior to bedtime too. I've also heard that having a specific "routine" for bedtime helps your body know that it's time to get ready for some shuteye. By the way, we're talking about rest here, not laziness. That's a whole other problem.
Free #3 : Check Your Diet
Yikes. Here's the one no one likes to talk about. What kind of stuff are you eating? There are no shortage of dieting plans out there, and I'm not here to tell you which one is best for you. But I am here to pass along the best advice I've ever heard on this subject: eat like an adult. You're not a child easily taken in by toys in Happy Meals and colorful cotton candies. You're an adult. You know what's good for you, and what's not good for you. The second best piece of advice I've heard is that a sustainable diet is about what you're adding, not what you're taking away. Set a particular amount of protein, fruits, and vegetables for the day - for example, 60 grams of protein, and 800 grams of combined fruits and veggies. Once you hit that target, then if you're still hungry, you can have all the cookies and cake you want. Most people's experience is that eating good protein along with a robust dose of fruits and veggies keeps them full and satisfied, and the cravings for junk food start too fade away.
But that's just an example. You may need to experiment with some things to find out what is best for you. You may need to do some food swaps, like the beverage swaps. Instead of putting Oreos in the pantry, put something better for you there instead. You may need to re-think your relationship with food - is food a source of fun, or is it a source of fuel? As interesting as it would be to pour a gallon of Kool-Aid and several handfuls of Cheez-Its in my car's gas tank, I don't think it will get me very far. But if I put some unleaded gasoline in there, then everything will work the way it is supposed to. If I can afford to put some of the high octane gas in there, then not only will it work the way it is supposed to, but I might even extend the overall life of the vehicle.
Try some things out. But whatever you try, remember, eat like an adult.
Free #4 : Get Moving
God did not design our bodies for a sedentary lifestyle. They are designed to move. But the world today is built around being sedentary. It practically rewards that kind of lifestyle! So, what deliberate action are you taking to avoid being sedentary? Don't overthink this one - you don't have to have some complicated workout plan. Keep it simple. Go for a 20 minute walk every day. Or a run, if you prefer. Do some push-ups or bodyweight squats. Just get moving! If you're looking for some ideas, or maybe things have gotten stale and you want to freshen up the kind of movements you're doing, then check out The Art of Manliness. This website is not explicitly Christian, but it does encourage traditional, conservative masculinity. They have an entire section of their website dedicated to health and fitness (this link will take you directly to it) full of articles and podcasts that will meet you wherever you're at, from bodyweight exercise to barbell workouts and everything in between.
Free #5 : Build a Routine for Yourself
Routines are a powerful thing. Do you have one? I resisted the idea for a long time because it seemed like such a boring way to live, but I have since changed my opinion. It's true that a routine carries a certain degree of boredom with it, but that boredom that comes from the predictability of my day permits me some free space in my heart and mind to dwell on the things that are important to me. It also means I don't have to wonder if I will have time to take care of the little, mundane tasks of life, because they are already "built in" so to speak. As related to our current subject, consider how you could "build in" habits for drinking more water, getting better sleep, eating better food, and getting more movement into your life. And don't forget about your hygiene! Do you have it "built in" to your life to shower and brush your teeth? Probably. But what about those other things, like cleaning your ears or taking care of your finger nails? How about checking for weird hairs sprouting out of your ears and nose or getting regularly scheduled hair cuts so that you don't start to look like a werewolf? It is outside the immediate scope of your physical body, but closely related routines could be things like cleaning the bathroom, vacuuming the house, doing the laundry, and ironing clothing that requires a little straightening out. When you routinely take care of these things, you are not only healthier, but you are also a clean and presentable soldier for the Lord. Soldiers thrive on routines!
Less Money #1 : Built to Move
There is a nearly endless supply of books on health and fitness available today. One that stands out to me, however, is Built to Move by Kelly and Juliet Starrett. This husband-and-wife fitness duo has a background in physical therapy and athletics, and the provide a prospective that I have never seen before: an approach to exercise deliberately designed to develop and maintain a normal lifestyle as we age. By normal I mean the everyday quality-of-life kind of functions that we need our body to do. They are not trying to make you into a star athlete, get you to a certain waistline in 30 days, or promise you a sort of "fountain of youth" that will allow you to outperform a 21 year-old in a game of one-on-one basketball.
Available for around $20 at this link.
Less Money #2 : Gym Membership
Chances are that you have gym within a few minutes of your home. the advantages of a gym membership are obvious - access to a wide variety of exercise equipment that you can try out and make part of a routine without having to spend a fortune and fill your garage or a spare room with plates and bars and treadmills and machines. Many gyms will also be reasonably priced, especially if you get a "basic" membership. Of course, this also requires you to leave your home in order to exercise - some people might find that more motivating, others might find it less motivating. The disadvantages of a gym, however, should not be ignored either. The usually smell funny (lots of people sweat in there). You're handling equipment that many other people have had their grubby hands and sweaty backsides on. Sometimes pieces of equipment will be out-of-service because they need to be repaired. And, of course, depending on the time that you go, it might be crowded. If you're interested in this option, however, there are ways around many of these obstacles. The solution that can give you the most benefits is simply to go early. For example, I choose to wake up early and get to the gym at 4:00 AM. I know that's an awful time of day to think about doing anything remotely physical, but it also means that there is never a crowd, and I also avoid the half-clothed "strange women" (Proverbs 5 and 7) that are found prowling around gyms during the busier hours.
Less Money #3 : A New (or Better) Pair of Athletic Shoes
Maybe you're not interested in weights and gyms and books and plans. Maybe you just want to get moving. How about a new pair of athletic shoes? Many stores - particularly ones that focus on running - can even do a sort of "diagnostic" for you based on things like the counters of your foot and your stride to help you determine which shoe would be best for you. Some shoe companies, like Brooks, even allow you a 90 day trial where you can use the shoe and still return it!
Less Money #4 : A Routine App
For some, the trouble is not knowing what they would like to do, but rather finding the time to do it. Try a routine app. There are different styles out there, but the basic idea is that they allow you to build a library of "events" and the time those events take. Then it allows you to schedule your day, and reminds you when it is time to move on to the next thing.
More Money #1 : Sign Up for an Event
Are you the kind of person who needs a finish line, like something you can mark on the calendar and count down the days until - ready or not - here it comes? There's an easy solution for that - sign up for an event! Probably the most frequent (and least expensive) is a local 5k race. But don't let the word "race" fool you - you don't have to run (unless you want to) and you don't have to win. The only person you need to "beat" in the race is you. If 5k sounds too easy, there are plenty of longer races availible too. There are also ones that have a sense of whimsy to them if that's more appealing to you, like "color runs" or races where you are encouraged to wear silly costumes. Or, if you're like me and you miss the good ol' days of playing Indiana Jones on a jungle gym, you could sign up for a "mud run" (also known as obstacle course racing). Like tradtional races, these events come in a variety of lengths, but they add to the experience by putting obstacles along the way. Some are as simple as old-school monkey bars, while others get more challenging. I love doing these kind of events and could talk about them at-length for longer that you probably care to listen, but just because I enjoy it doesn't mean everybody would. If you need a target on a claendar, find something that works for you. And if you want to give an obstacle race a try, feel free to drop me an email and I'll share the wisdom I've gleaned from particiapting in them for almost a decade.
More Money #2 : Goruck
If running sounds terrible to you, then Goruck may be for you. Goruck is a vetern-owned and operated business that made the concept of "rucking" (hence go ruck) popular. Rucking has its roots in the military - put some weight in a backpack, and go for a walk. This is part of the daily life of a solider, but carrying weight over distance is also a foundational part of being a human being (or at least it was until we made life so comfortable for ourselves). This doesn't mean you have to walk around your neighborhood carrying to equivalent of a caribou carcass, though - most poeple aim for somewhere in the 10-30 lb range, but that's not a requirement. Like any exercise, start light and work your way up. If you're interested, I recommend taking a look at Goruck because 1) they do a great job of explaining how to ruck safely, 2) they offer some free workout recommendations as well as a monthly workout subscrption (called "Goruck Tribe"), and 3) they make some of the best gear I've ever seen. That gear has a lifetime warranty too, but brace yourself, because it comes with a steep price tag. That said, you don't have to use Goruck gear to ruck - you just need a backpack or weight vest that can handle however much weight you're going to carry without breaking. You also don't need any fancy ruck weight plates like Goruck offers. You could use things like books, bricks, or even water.
Oh, and if you really want to test your mettle, Goruck also offers events ranging from 8-24 hours long. Everyone brave enough to show up becomes a team, and former special forces cadres put you through the paces. As you can probably imagine, these events are not for the faint of heart. With some training you can do it, but trust me when I say all the training in the world will not make these events "easy."
More Money #3 : Build a "Garage Gym"
Okay, so you're not into events, Goruck sounds miserable, and you don't like the idea of going to a gym and smelling other people's stink. That totally makes sense. So how about building yourself a "garage gym." Find some space (a corner of the garage, a spare bedroom, a spot in the back yard) and start building what works for you. This is completely customizable to you and your interests, space, and budget, so the possibilities are endless. Dumbells, barbells, treadmills, stationary bikes, sandbags, resistacnce bands, pull-up bars...the list goes on and on. In the long run this will end up being cheaper than gym memeberships and training plans, especially if you stick with it and use the equipment you buy, but in the short run this one will probably feel expensive, even if you buy used gear. And unless you spend your evenings swimming in a vault of gold coins like Scrooge McDuck, it also means you're going to have access to more limited options than you you have at a gym. And, unlike a gym, if something breaks, its on you. But you could also go for a more hybrid approach and have a few things at home for quick access (like a pull up bar, a weighted ruck, and a few dumbbells) and then a gym membership to fill in the gaps.
More Money #4 : Hire a Trainer, Coach, Nutritionist, Etc
The final and perhaps most expensive option is to hire a trainer. This is one-on-one attention, and that comes with a price tag most of us probably are unwilling or unable to pay. But if you have a really specifc goal, or if you're struggling to start and maintain an exercise routine, or if you feel completely lost on how to perform exercise routines safely and effectively, then this might be a good option for you. Remember, you're not signing up to have this coach forever. You may just need someone for a few months to help you get started.
The Sum of the Matter
Whether we like it or not, the body is temporary, and we can't stop the wages of sin from wreaking havok on it. However, we can and should take measures to tend to the basic, God-designed needs of the body. To neglect the body is not spirutual; on the contrary, it is to allow this Tabernacle in the wilderness (where the Lord dwells, don't forget) to fall into unnecesary disrepair. In some cases, doing so may even lead to provision for the flesh, breeding apathy, laziness, or even the flesh asserting itself to meet its basic needs in sinful ways.
Everything suggeested above is just a place to start - it is far from definitive, but its not meant to be. And remember, what works well for one person may not work well for someone else. You may have to experiement a little bit to find what is best for you, your life, and your budget.
Also keep in mind that even if you're already fit and healthy, life is going to happen. There may be a season when you not have time for what you normally do. During those periods of life, remmeber that something better than nothing. We never have an excuse to neglect our health and make foolish choices that will hinder our physical ability to serve the Lord now or in the future.
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