January’s New Letter – Exercise

Introduction

Optimal health requires balance. To achieve optimal health, one must balance not just proper nutrition, but also exercise and spiritual exercises, such as the study of God’s Word. The entire body benefits both physical and psychological equilibrium.

Let us focus first on the mind. The brain is a complex organ that controls and manages our thoughts, memories, emotions, and every process that regulates our body’s functions. Let us look at a few quotes from Ellen G. White on the importance of exercising and training the mind.

“…Let nothing turn the attention away from the great work that is to be done. Let the thoughts, the aptitude, the keen exercise of the brain power, be put to the highest uses in studying the word and will of God.” — Youth Instructor (YI) May 24, 1894 par. 4

“The highest education is to be found in training the mind to advance day to day. The close of each day should find us a day’s march nearer the overcomer’s reward. Day by day our understanding is to ripen. Day by day we are to work out conclusions that will bring a rich reward in this life, and in the life to come. Looking daily to Jesus, instead of to what we ourselves have done, we shall make decided advancement in temporal as well as spiritual knowledge.” — Our Father Cares (OFC) p. 294.5

“…We must pray more and exercise faith continually. I feel the necessity of drawing nearer and close to Jesus. I see I must labor to the point to keep my mind ascending to God continually if I would maintain the victory over Satan’s temptations. — The Upward Look (UL) p. 127.3

“In searching out the various parts and studying their relationship, the highest faculties of the human mind are called into intense activity. No one can engage in such study without developing mental power. 

“And not alone in searching out truth and bringing it together does the mental value of Bible study consist. It consists also in the effort required to grasp the themes presented. The mind occupied with commonplace matters only, becomes dwarfed and enfeebled. If never tasked to comprehend grand and far-reaching truths, it after a time loses the power of growth. As a safeguard against this degeneracy, and a stimulus to development, nothing else can equal the study of God’s word. As a means of intellectual training, the Bible is more effective than any other book, or all other books combined. The greatness of its themes, the dignified simplicity of its utterances, the beauty of its imagery, quicken and uplift the thoughts as nothing else can. No other study can impart such mental power as does the effort to grasp the stupendous truths of revelation. The mind thus brought in contact with the thoughts of the Infinite cannot but expand and strengthen.

“And even greater is the power of the Bible in the development of the spiritual nature. Man, created for fellowship with God, can only in such fellowship find his real life and development. Created to find in God his highest joy, he can find in nothing else that which can quiet the cravings of the heart, can satisfy the hunger and thirst of the soul. He who with sincere and teachable spirit studies God’s word, seeking to comprehend its truths, will be brought in touch with its Author; and, except by his own choice, there is no limit to the possibilities of his development. — Education (Ed) p.124, 125

We see here how profitable it is to exercise and extend the bounds of our mind. Curiosity and a teachable spirit play a major role in preparing ourselves for this life and for the life to come. But let us now turn our focus on physical exercise and through this article we will see that we cannot subsist on exercising our minds alone.

What is Physical Exercise?

To begin, let us define exercise. According to the Encyclopedia Britannica, exercise is “the training of the body to improve its function and enhance its fitness.” The NHS recommends at least 150 minutes of moderate-intensity activity per week. Though this is the idea amount, doing a bit of exercise is healthier than doing none at all. The NIHR in the UK states that research suggests that even 75 minutes per week (about 11 minutes minimum every day) of exercise could reduce the risk of early death, various heart diseases, and cancer.

Today we will be going over various types of exercise and their benefits. These are very valuable, not just for vanity, but for optimal human function, mental clarity, and an enhanced spiritual walk. We begin by defining the various

Types of Exercise: Aerobic, Anerobic, Agility and Stretching.

1. Aerobic Exercise

Medical News Today defines aerobic exercise as workouts that improve the body’s use of oxygen and takes place at a moderate intensity over longer periods of time. An overview of these exercises often include warming up, then exercising for about twenty minutes, before cooling down. Doing these exercises, you’ll find that you’re engaging large muscles groups and maybe even find yourself having to start slowly, as they are very physically engaging.

Some examples are:
Running, Jogging or Walking
Cycling (biking, tricycling or using any other form of human-propelled vehicle)
Swimming or Water Aerobics

2. Anaerobic Exercise 

Anaerobic exercises are defined as exercises that do not require oxygen for energy (Medical News Today). These types of exercise increase power, strength capacity, and muscle mass. Generally, these exercises are high intensity, last no longer than 2 minutes and require a short rest before repeating or moving on to the next set of exercises. 

Some examples are:
Weightlifting
Sprinting
Intensive, fast rope-skipping
Interval training (ie. HIIT or Crossfit)
Isometrics (flexing muscles without moving joints or extending the muscles)

3. Agility Exercise
These exercises help improve your ability to move quickly and easily while minimizing injury. The focus is on maintaining control over your body when speeding up, slowing down, and changing the direction in which you are moving.

Some examples are:
Side Shuffle Exercises
Aspects of American football, Soccer, Volleyball and other competitive sports

4. Stretching and Flexibility

Stretching one’s body has many perks. According to Healthline.com, it assists in muscle conditioning, increases blood flow and flexibility, improves your posture, balance and core strength. It’s even great for stress relief! 

Examples of Stretching and Flexibility Outlines and Exercise Programs:
Pilates
Cross fits
Calisthenics
You can also try things like PNF, ballistic and dynamic stretching. For more information, see this article (https://www.healthline.com/health/benefits-of-stretching#types).

Benefits of Exercise

So now that we have seen the many types of exercise, what are their benefits? Let’s dive in and explore.

1. Cardiovascular Health

Pubmed, a medical journal states that regular physical exercise greatly reduces the occurrence of heart disease. Moreover, Medical News Today mentions that along with a balanced diet and other health measures, physical exercise can minimize the risk of developing high blood pressure. 

2. Diabetes Management

According to the American Diabetes Association (ADA):

“Physical activity includes all movement that increases energy use, whereas exercise is planned, structured physical activity. Exercise improves blood glucose control in type 2 diabetes, reduces cardiovascular risk factors, contributes to weight loss, and improves well-being. Regular exercise may prevent or delay type 2 diabetes development. Regular exercise also has considerable health benefits for people with type 1 diabetes (e.g., improved cardiovascular fitness, muscle strength, insulin sensitivity, etc.). The challenges related to blood glucose management vary with diabetes type, activity type, and presence of diabetes-related complications. Physical activity and exercise recommendations, therefore, should be tailored to meet the specific needs of each individual.”
(https://doi.org/10.2337/dc16-1728 )

3. Reduces Risk of Some Cancers

The National Cancer Institute indicates that there is “strong evidence that higher levels of physical activity are linked to lower risk” of bladder, colon, endometrial (uterine cancer), stomach, esophageal, breast, bladder and kidney cancer. 

4. Improves Mental Health and Mood

Physical activity can massively help reduce the negative effects of things like depression. The Lancet, a prominent psychiatry journal, did a study that showed over the course of a month, people who exercised had 43.2% fewer days with “poor mental health” than those who did not.
(Source: https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/abstract) 

When we don’t feel like ourselves, it’s hard to focus on family, self-care, and even our relationship with God. Exercise can be a major asset in balancing out our mood and assisting us in developing and maintaining positive mental health outlooks.

5. Improves Quality of Life as We Age (Bone Health, Fall Prevention etc.)

On page 38 of the 2019 Physical Activity Guidelines for Americans booklet, The United States Department of Health and Human Services shared that studies show that “frequent decline in bone density that happens during aging can be slowed with regular physical activity.” They said that primarily aerobic, muscle strengthening and bone strengthening exercises were most effective, especially for those who exercised at least 90 minutes per week.
It goes on to say that physically active people have a lower risk of hip fractures, and a reduction in falls and injuries related to falls. For all ages, it reduces anxiety and even reduces the risk of dementia! (p. 39)

The study goes on to say that “Strong scientific evidence shows that physical activity delays death from all causes. This includes the leading causes of death, such as heart disease and some cancers, as well as other causes of death.”

6. Helps Build and Strengthen Muscles

Weight-bearing exercise helps build and maintain muscle mass, which is important at all ages, but especially for aging adults, as in our 30s we begin to lose muscle mass, making it harder to do simple tasks and care for ourselves as we age. (https://www.webmd.com/healthy-aging/sarcopenia-with-aging)

7. Weight Management

As for weight management, diet and exercise go hand in hand. Using exercise in your plan for managing weight plays a major role in minimizing your risk of diseases and discomfort such as joint pain and chronic conditions associated with being overweight.

8. Helps with Sleep

Exercise also helps with sleep, in terms of quality, especially as it concerns reduction of the time it takes to fall asleep, more deep sleep, less daytime sleepiness, and less of a need for sleep-aid medication. (2019 Physical Activity Guidelines for Americans p. 19 & 40)

Exercising the Brain

Conclusion:

1 Corinthians 6:19-20 tells us this:

“19 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? 20 For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.”

We must be good stewards of the gifts of God. Not just our talents and gifts, but our minds and bodies too. Were God to “come suddenly to his temple” would He find it in disrepair or humble and reflection of His Character? Are we reflecting God in how we treat our bodies? Let us be mindful and grow in our knowledge and obedience to the Laws of God, including the laws of health.

Sources:

Youth Instructor: https://m.egwwritings.org/en/book/469.1443#1450
Our Father Cares: https://m.egwwritings.org/en/book/80.2158#2163
Upward Look: https://m.egwwritings.org/en/book/147.890#893
Education: https://m.egwwritings.org/en/book/29.588#594

Defining Exercise: https://www.britannica.com/topic/exercise-physical-fitness
Exercise Guidelines for Adults: https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/
Exercise Benefits: https://evidence.nihr.ac.uk/alert/small-amounts-of-exercise-protect-against-early-death-heart-disease-and-cancer/
Exercise Types: https://www.medicalnewstoday.com/articles/153390#types
Benefits of Stretching: https://www.healthline.com/health/benefits-of-stretching#benefits
Benefits of Exercise: https://www.medicalnewstoday.com/articles/153390#benefits
Exercise in treating Hear Diesase (Research Study): https://pmc.ncbi.nlm.nih.gov/articles/PMC5850195/
Diabetes Management with exercise: https://doi.org/10.2337/dc16-1728
Cancer Prevention through exercise: https://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet
Exercise to manage high blood pressure: https://www.medicalnewstoday.com/articles/270644#prevention
Diabetes Journal – Management with exercise: https://diabetesjournals.org/care/article/39/11/2065/37249/Physical-Activity-Exercise-and-Diabetes-A-Position
The Lancet Study: Exercise and its effect on Mental Health: https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(18)30227-X/abstract
2019 Physical Activity Guidelines for Americans; 2nd Edition:
https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
Muscle mass loss as one ages: https://www.webmd.com/healthy-aging/sarcopenia-with-aging
Weight Management and Benefits of Physical Activity: https://www.cdc.gov/physical-activity-basics/benefits/

Additional reading:
https://www.healthline.com/health/how-to-maintain-a-healthy-lifestyle#exercise-regularly

Ministry of Healing: https://m.egwwritings.org/en/book/135.6/toc