Lesson

Spiritual Health

 

Biblical Principles Can Save Your Life

If you have been around church for a while, or if you’ve heard John 3:16, you know that when we believe what the Bible teaches, we will have eternal life. When we die, we will live forever in Heaven, but did you know that the principles taught in the Bible are also associated with a longer life (and a much better life!!) here on Earth? When we follow what the Bible says, we improve our physical health and increase our life expectancy.

 

Let’s look at two Biblical principles to show how this works

 

Forgiveness:

The Bible has many verses that talk about forgiveness. In Matthew 6:14-15 God tells us, “For if you forgive men when they sin against you, your heavenly Father will also forgive you. But if you do not forgive men their sins, your Father will not forgive your sins.”

 

The command to forgive ourselves and others not only affects our relationship with God but also greatly affects our health. Take a look at the findings of a Mayo Clinic study:

• When we remove or reduce unforgiveness, we have:
• Less anxiety & stress, Lower blood pressure
• Fewer symptoms of depression
• Lower risk of alcohol and substance abuse

 

Other studies add headaches, muscle stiffness, stomach pain, and increased risk of heart disease, cancer, and stroke to the list of health problems we may experience when we harbor unforgiveness. We damage both our relationship with God and our physical health when we refuse to forgive others.

 

What keeps us from forgiving others? Often, we refuse to forgive because we think someone doesn’t deserve it, or that they should be punished.

"Unforgiveness is like drinking poison and hoping the other person dies.” -Margaret Stunt

 

Many of us don't struggle to forgive others - our challenge is forgiving ourselves. There are things in my past that I regret. For years, I went to God and asked for His forgiveness for the same regrets, until one day I heard His kind voice say to me, “OK, Michelle, we’ve talked enough about these. I have already forgiven you for those things. You need to move on. Let’s talk about what’s going on now.”

 

God reminded me that He had forgiven me a long time ago, but I hadn't yet forgiven myself. It was so freeing to walk away from the past. Do I still regret those things? Yes, but I no longer have shame or feel I am not forgiven for them. I have talked to quite a few women who feel God can't forgive them because they had an abortion. They feel their sin is too great. I try to comfort them with the truth of God's Word:

 

EPHESIANS 1:7

“He is so rich in kindness that he purchased our freedom through the blood of his Son, and our sins are forgiven.”

 

1 JOHN 1:9

“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”

 

If you want to grow closer to God and improve your health, it’s time to forgive others and yourself. Joyce Meyer wrote a great article called “The Poison of Unforgiveness.”I agree with her words on how to work towards forgiveness. She writes:

 

“One time, I asked the Lord why so many people want to forgive but aren't successful in doing it. And He said, ‘Because they aren't obeying what I tell them to do in My Word.’ As I searched the Word, I found the following instructions:

 

• Decide – You will never forgive if you wait until you feel like it. Choose to obey God and steadfastly resist the devil in his attempts to poison you with bitter thoughts. Make a quality decision to forgive, and God will heal your wounded emotions in due time. (Matthew 6:12-14)
• Depend – You cannot forgive without the power of the Holy Spirit. It's too hard to do on your own. If you are truly willing, God will enable you, but you must humble yourself and cry out to Him for help. In John 20:22-23, Jesus breathed on the disciples and said, “Receive the Holy Spirit!” His next instruction was about forgiving people. Ask God to breathe the Holy Spirit on you so you can forgive those who've hurt you.
• Obey - The Word tells us several things we’re to do concerning our enemies.

 

Pray for your enemies and those who abuse and misuse you. Pray for their happiness and welfare. (Luke 6:27-28) As you pray, God can give them a revelation that will bring them out of deception. They may not even be aware they hurt you, or maybe they're aware but are so self-centered that they don't care. Either way, they need revelation.

 

…Bless and do not curse them (Romans 12:14). In Greek, to bless means "to speak well of" and to curse means "to speak evil of." You can't walk in forgiveness and be a gossip. You must stop repeating the offense. You can't get over it if you continue to talk about it.”

 

Forgive and be set free!!

 

Peace:

Peace - isn't that something we all want? Wouldn’t it be awesome to be at peace even when things around you seem to be falling apart? Peace is something we should desire not only because of the emotional and spiritual benefits but also because of how it affects our physical health.

 

If we are striving for improved health, we need to learn how to replace stress with peace. When I use the word “stress,” I am not talking about short-term stress. When a deer jumps in front of your car on a dark night, stress helps you to react quickly. This type of short-term stress does not damage your health. When I use the word “stress”, I am referring to the definition the National Institute of Health uses: “Stress is defined as a process in which environmental demands strain an organism’s adaptive capacity, resulting in both psychological demands as well as biological changes that could place at risk for illness.” Stress and peace are opposing forces.

 

Most fitness plans never address the adverse effects of stress. Some studies state that as many as 75% of all doctor visits are related to stress. You will never reach optimal health if you experience long-lasting stress.

  Some of the main side effects of stress include:  

• Suppressed immune system
• Increased risk of viral infections
• Increased risk of diabetes
• Increased risk of heart disease
• Increased risk of cancer
• Increased risk of stroke
• Increased risk of Alzheimer’s disease

 

Because you are reading this, I know you want to improve your health, so you must find a way to reduce your stress. I have found that the more I trust God, the more I am able to replace stress with peace. Hear me when I say that I haven’t perfected this, but I have noticed a huge change in how I respond to situations that should be stressful.

 

My hope is to trust my Heavenly Father so much that I can get to a place of complete trust that leads to peace in all situations.

 

I know the only way any of us can trust like that is to draw closer and closer to God. When we fully grasp that God loves us, that He’s in control, and that He has a plan for our lives, we will feel more at peace.

 

Let’s look at some verses that walk us through trust and peace, and ultimately, good health. I think these scriptures clearly show us how Biblical principles affect our physical health.

 

“Trust in the Lord with all your heart and lean not only your own understanding.” (Proverbs 3:5)

 

We are told throughout scripture that we should trust God.

 

“Those who know your name trust in you, for you, O LORD, do not abandon those who search for you.” (Psalms 9:10)

 

In order to trust God, we need to know Him. The words “to know” in this verse don’t just mean that you’ve heard the name “God” before. They mean you have a deep understanding of Him. You’ve experienced Him. The verse goes on to tell us to “search” for Him. To trust Him completely, we need to always be searching to know more of Him. It is a continual process.

 

“You will keep in perfect peace all who trust in you.” (Isaiah 26:3) If we want peace, we are told, it comes from trusting God.

 

“A peaceful heart leads to a healthy body.” (Proverbs 14:30) The more doctors learn about health, the truer this verse becomes. Stress is now called the “deadly emotion.” A healthy body has a peaceful heart.

 

I just love these verses, and I challenge you to memorize them. When you feel stress coming on, you can recall God’s Word and allow it to return you to peace.

 

I was shocked when I read that one of the top causes of chronic stress is concern about our weight. We worry, we feel guilty and we allow our weight to get in the way of our happiness. Worry and anxiety can actually cause us to gain weight. If you stress over your weight, you are only adding to the problem. Instead, turn to God and consistently use the tools we have provided you with, and you will move towards a healthier weight.

   

Physical Health

 

Total Body Workout

“There are so many different types of workouts; how do I know what’s best for me?” This is a question I am often asked. The truth is, the best type of workout is the one you will actually do!! It’s important that you find a workout you enjoy, but you also want to make sure you are getting maximum benefits from your workout.

 

Your exercise plan should include these 5 components:

 

• Cardiovascular: Elevated heart and breathing rate
• Strength: Using the resistance of weights, exercise bands, water, or body weight during muscular contraction
• Core: Exercises that target abdominal and back muscles
• Balance: Train and strengthen small muscles to prevent falling
• Flexibility: Movements that take muscles through the full range of motion

 

You do not have to do all 5 each time you work out, but ideally, you should do each of these at least 3 times a week. If you love to walk, and you walk at a fast enough pace that you increase your breathing and heart rate, it’s considered a cardiovascular workout. Walking at a fast pace is great, but it does not include any of the other 4 components, so you still need to work them into your weekly plan.

 

Here is a sample of a weekly plan:

• Day 1: Walk for 25 minutes and do 8 minutes of balance exercises
• Day 2: Faithful Workouts Exercise Video**
• Day 3: Walk for 20 minutes and do 10 minutes of upper body, core & exercises
• Day 4: Faithful Workouts Exercise Video**
• Day 5: Bike ride for 25 minutes, and do core exercises and stretching for 10 minutes

 

**We have over 500 Free workouts at www.faithfulworkouts.com to choose from. It’s best to mix up the type of workout you do from our video library.

 

Overcoming Exercise Obstacles

I’ve been in the fitness industry since 1984, so I’ve heard all the reasons for not exercising. I completely believe God wants us to care for our bodies, so I want to help you overcome some of the barriers that might be preventing you from exercising.

 

No Time:

This is probably the #1 reason I hear. It’s true; most of us have so much going on in our lives that it can be challenging to fit exercise into our schedules. The first thing I would recommend is to schedule your workouts before it gets filled with all your other activities. Write them in your calendar. The great thing about our online videos is you can do them anytime, and you don’t have to schedule extra time to drive to a gym. Some of our videos are as short as 10 minutes. Even the busiest of people can find 10 minutes.

 

On those days that you don’t have a scheduled workout, make the most of every opportunity to get a minute of exercise. Park in the furthest parking spot and fast-walk to the entrance. If you have household chores or yard work to do, make it a workout by moving at a quick pace. Get up a few minutes early and do some pushups before jumping in the shower. There are so many small ways to squeeze exercise in.

 

I often hear from parents, especially from single parents, that they have so little time with their children they don’t want to take away from their kid-time to exercise. How about asking your kids to exercise with you? You can also tell them, “I really want to hear about your day, so let’s talk while I exercise, or let’s go on a walk together.” Another option: they ride their bikes while you jog or fast-walk.

 

If you work in an office, encourage your co-workers to bring their exercise clothes to work, and instead of going out to lunch, bring a sack lunch and do a workout at the office. You can go for a fast walk, or maybe there’s a space in the office where you can do a Faithful Workouts video. Just think: it could also be a way for you to share your faith with them, too.

 

If you do make the time to exercise, even though it takes away minutes from your day, you will most likely get more done. Research shows that 30 minutes of exercise yields 1.5 hours of more productivity. You will have more energy, you will be sick less often and you’ll sleep better, so you will actually get more done. I love how Edward Stanley states, “Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”

 

It’s boring, it’s not fun, I don’t like it:

OK, I just have to say this: Doesn’t that all sound a bit self-centered? Life isn’t about just doing what you “like.” I know that might sound harsh, but please hear my heart - we need to realize that we need to do things not just because we want to, but because they are the right things to do.

 

I know this isn’t easy, and Paul’s words in Romans 7:18-19 allow me to see that even he struggled with doing what was right. “I want to do what is right, but I can’t. I want to do what is good, but I don't. I don't want to do what is wrong, but I do it anyway.”

 

When you feel like you just don’t want to exercise, take a moment to remember all the reasons you DO want to exercise. You know you want to have health, energy, and strength. You know God calls us to love and serve others, and if we’re sick or weak, it makes it hard to do that. When you take care of your health, you will be a better mom, wife, friend, and co-worker. When you think of it that way, I hope you realize exercise isn’t just about you. With that said, my hope is that you can find a form of exercise you like and consider fun. There are many different ways to get your body moving.

 

Here are a few suggestions on ways to make exercising more fun:

• Listen to upbeat, inspiring Christian music and dance
• Take your dog for a walk
• Walk with a friend or family member (don’t forget to walk fast and hard so you get your heart and breathing rate elevated)
• Exercise with friends (join a group)
• Do a PAZAZ video. Similar to Zumba, yet with Christian music and appropriate moves. Come on - now that’s fun!!
• Play a sport

 

Don’t need to, I’m not overweight:

Some people aren’t motivated to exercise and eat healthy because they don’t need to lose weight. You might be one of those people who can eat whatever they want, not exercise, and still stay at their desired weight. Or you might be the type who doesn’t like to exercise, so you cut your caloric intake way back to maintain your weight.

 

Hear me when I say this:

Being at your desired weight doesn’t mean you are healthy. Did you get this? Just because you have a good shape doesn’t mean you are in good shape. If I drank nothing but Diet Coke, I might lose weight - but I would actually be moving away from better health, not towards it. You could actually be hurting your health if you lose weight in an unhealthy way.

 

Giving your body the proper vitamins and nutrients and exercising all your muscles is important for everyone - those who need to lose weight and those who don’t.

 

I’m injured:

My neighbor broke his leg and was in a cast from toe to hip. He thought this was going to be a solid reason not to exercise. Guess again!! I told him it did not buy him a pass to skip workouts. He came to class and rode the exercise bike for cardio by strapping one foot in and setting the other foot on a chair. He was able to do most upper-body exercises and some core workouts in a chair. Another lady said she had bad knees and couldn’t work out. I challenged her to come and give it a try. We found plenty of exercises she could do.

 

The key when you are injured is to forget about the exercises you can’t do and focus on all you can do. When I had shoulder surgery, I was convinced to have my legs be at their strongest by the time my shoulder healed. Injuries can be a bit depressing, and if we quit exercising when we are injured, it only adds fuel to the fire. Exercise increases blood flow, which can speed healing, gives us more energy, and can put us in a better mood.

 

The next time you sprain, twist, cut, or break something, don’t give yourself a get-out-of-workout ticket - get up and do the exercises you can do!!

 

There are obviously some injuries and illnesses that require us to take a break. I don’t believe in pushing past the pain or ignoring the pain, but I do believe you need to search out what you can do given your situation.

 

I’m too tired:

When you come home from a full day, it may seem like you just don’t have the energy to work out - but guess what?? Exercise is just what you need to get the energy you need to finish your day. I know there are some mornings when you just want to stay in bed a bit longer, but if you can use some discipline and push your tired body out of bed, you will feel so much better. I bet you’ve never regretted a workout!!

 

For many people, the biggest challenge is getting started. If you’re not in the mood, try playing your favorite pump-up song and get your workout clothes on. Then tell yourself you just have to go for 5 minutes. If you are still dreading it after 5 minutes, you can stop. I guarantee that the majority of the time, once you start moving, you will get more energy and complete your full workout.

 

Another thing to try is to schedule your workouts for a time of day when you typically feel less tired. If you’re a morning person, try to arrange your exercise in the morning. If you wake up feeling like you have lead in your veins, plan your workouts for later in the day.

 

I’m too heavy and out of shape:

It makes me sad when I hear people use these reasons for not exercising, because if they continue with this thought process, they will never get active. Don’t get down on yourself. The only way to get in shape is to start. If you are a bit self-conscious, the great thing about our program is that you can exercise right in your own home!

 

I love this quote from Mitzi from the TV program Extreme Weight Loss: “Don’t let fear stop you. Don’t let excuses stop you. Don’t let YOU stop you.”

 

Pace yourself when you first begin. You don’t want to overdo it and push it so hard that you feel lightheaded or nauseous. Also, set realistic goals. You will be encouraged when you see yourself hitting the goals you set.

 

I promise that if you stay faithful to your workouts, you will see results. You will notice yourself being able to work out longer and harder. You will get stronger!!