Notes

Made to Move - Exercise Is Essential for Optimal Health
Exercise can decrease you risk of heart disease, increase your energy levels, improve your mood and self-confidence, improve your memory, assist you to sleep better, and slow down the aging process. Yet the majority of us still find plenty of excuses never to exercise. This is apparently especially true in the church, where dedication to exercise is frequently mistaken for vanity. The truth is that Scripture encourages us to engage in physical exercise in exercise. Considering the numerous great things about exercise, it really is obvious that God created us to be active, that we were Made to Move.

Many people are aware of 1 Corinthians 6:10-20, in which the Apostle Paul exhorts us to deal with our bodies.

"Or do you not know that your body is really a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? 20 For you have been bought with a cost: therefore glorify God within your body." (1 Corinthians 6:19-20 NAS95S)
While many have heard this verse used to instruct that we should avoid promiscuity, alcohol, tobacco and drugs, it really is rare that people are taught that this verse is not just a warning in order to avoid these activities, but is an exhortation to be proactive in looking after our bodies. We have to guarantee that we keep our bodies in peak condition constantly. That means that we are to glorify God both with the foods we consume to fuel our anatomies, but also that we are to activate in physical exercise. Actually, in his first letter to Timothy, Paul says:

"For bodily exercise profits a little, but godliness is profitable for several things, having promise of the life that now is and of that which is ahead." (1 Timothy 4:8 NKJV)
Some individuals take Paul's words that bodily exercise profits just a little but that godliness is profitable for all things as a dismissal of exercise, which makes for a convenient excuse to allow them to sit around on their duff. But that is not what Paul is saying. First, we've already seen from 1 Corinithians that God is greatly concerned with the what we do with this bodies. Second, we have to consider the context.

"But reject profane and old wives' fables, and exercise yourself toward godliness. For bodily exercise profits just a little, but godliness is profitable for all things, having promise of the life that now could be and of that which is to come." (1 Timothy 4:7-8 NKJV)
Paul is instructing Timothy to reject false teaching, that is harmful to us spiritually, also to exercise ourselves toward godliness. Paul then reaffirms the advantage of physical exercise to utilize it as an example of the greater advantage of spiritual exercise. Bodily exercise, while beneficial in this life won't result in eternal life. But it still profits. I am reminded of Jesus' instruction to the Pharisees.

"Woe for you, scribes and Pharisees, hypocrites! For you personally tithe mint and dill and cummin, and also have neglected the weightier provisions of regulations: justice and mercy and faithfulness; but they are the things you should have done without neglecting the others." (Matthew 23:23 NAS95S)
It is not an incident of "either/or" but of "both/and." We need to exercise ourselves bodily and spiritually. To assume that Paul is teaching in 1 Timothy that Christians shouldn't engage in physical activity is to belong to the Gnostic heresy and ignores Paul's numerous other references to the advantages of physical discipline and exercise.

Another fundamental rule of interpreting Scripture is that you have to take into consideration the original audience along with the distance of time. Paul wrote these words to Timothy nearly 2000 years back. Paul and Timothy lived in a period and culture where constant exercise was typical. It has only been within the last 100 years that labor-saving devices have led to a drastic decline of our daily physical activity. A recently available study of Old Order Amish populations, who reject modern conveniences, showed a very high degree of activity is built-into their daily lives. Typically, the Amish participated in six times the exercise performed by participants in a recently available survey of 12 modernized nations.

"The Amish could actually show us just how far we've fallen within the last 150 years or so in terms of the amount of exercise we typically perform," said David R. Bassett, Ph.D., FACSM, a professor at the University of Tennessee, Knoxville, and lead researcher for the study. "Their lifestyle indicates that exercise played a crucial role in keeping our ancestors healthy."

So Paul was advocating the benefits of physical activity in a culture that was much more active than we are. Just how much more important it is for us to engage in physical activity! Dr. John J. Ratey, clinical associate professor of psychiatry at Harvard Medical School commented:

In the current technology-driven, plasma-screened-in world, you can forget that we are born movers... because we've engineered movement right out of our lives... The sedentary character of modern life is really a disruption of our nature and it poses one of the primary threats to our continued survival... we're literally killing ourselves.

We could talk about the benefits of regular exercise for hours at a time. The objective of this lesson is to touch on a number of the primary scientifically proven benefits. The initial advantage of exercise may surprise you. We must Move FOR THE Mind.

1. EXERCISE SUPERCHARGES THE BRAIN

In the Introduction of his book Spark: The Revolutionary New Science of Exercise and the mind, Dr. Ratey commented:

Everybody knows that exercise makes us feel much better, but most of us have no idea why. We assume it's because we're burning away stress or reducing muscle tension or boosting endorphins, and we leave it at that. But the real reason we feel so good whenever we get our blood pumping is that it makes the brain function at its best, and in my view, this good thing about physical activity is a lot more important-and fascinating-than what it does for your body. Building muscles and conditioning the heart and lungs are essentially side effects. I often tell my patients that the idea of exercise would be to build and condition the brain.

Exercise Produces "Miracle Grow" For Your Brain

The most recent research indicates exercise will keep the brain sharp into old age and might assist in preventing Alzheimer's disease along with other mental disorders that accompany aging. Carl Cotman, Ph.D., of the University of California at Irvine found a connection between physical activity and mental ability. In a report published in Nature, Cotman concluded compounds responsible for the brain's health could be controlled by exercise. Cotman conducted his research on rodents because, he says, "the effects of exercise are nearly identical in humans and rats." In his study, Cotman monitored "couch" rats and rats that ran on a treadmill. The rats that exercised had much higher degrees of brain derived neurotrophic factor (BDNF), the most widely distributed growth factor in the brain and something believed to decline with the onset of Alzheimer's.

Exercise Improves Cognitive and Mental Function

Not only does exercise stimulate the creation of new brain cells (neurons), it also strengthens the connection between those cells. The areas of the brain that are stimulated through exercise are associated with memory and learning. Cotman's stated:

One of the prominent top features of exercise, which is sometimes not appreciated in studies, can be an improvement in the rate of learning, and I think that's a awesome take-home message because it suggests that if you are in good shape, you might be in a position to learn and function more efficiently.

A German study conducted in 2007 showed that people learn vocabulary words 20 percent faster after exercise than before exercise and that the rate of learning correlated directly with levels of BDNF in the mind.

Exercise Improves Mood

Exercise can be quite a smart way to lift your mood and improve your emotions. When you exercise, your body feels more stimulating and calm. Find out some of the reasons and the very best exercises to lift your mood and balance your emotions.

When you exercise, the human brain releases endorphins, adrenaline, serotonin and dopamine. These chemicals all work together to make you feel good. Furthermore, after exercising you might feel a feeling of accomplishment as well as your muscles will relax deeper due to workout - easing tension and strain.

"Moderate intensity aerobic exercise improves mood immediately and the ones improvements can last up to 12 hours," concluded study lead researcher Dr. Jeremy Sibold, assistant professor of rehabilitation and movement science at the University of Vermont, Burlington.

Exercise Reduces Stress

Experts agree that certain of best ways to reduce stress is through exercise. Through the stress response, many chemical reactions occur in the torso preparing it to what is called the "fight or flight" response. Our ancestors were able to melt away our stress through their daily activity, such as defending themselves when an animal attacked, as it was a means of survival. They were able to run away or fight the threat immediately. In the current society, we don't need to fight a bear or tiger, so we don't have much of an outlet readily accessible to burn off the stress or stored negative emotions. Therefore, we make it with us creating emotional and physical problems. Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. Regular exercise provides the possibility to manage the fight or flight response and helps the body to come back to a homeostasis or balanced state quicker.

Exercise Is An Antidote For Depression

In October of 2000 researchers from Duke University made the brand new York Times with a report showing that exercise is preferable to sertraline (Zoloft) at treating depression. What great news! Unfortunately, it had been buried on page fourteen of medical and Fitness section. If exercise came in pill form, it would be plastered across the front page, hailed as the blockbuster drug of the century.

2. EXERCISE SUSTAINS THE BODY

In the event that you watch television at all, you are constantly bombarded by advertisements for every prescription drug under the sun. In an hour of TV, you probably watch at the very least 10 of these commercials. What amazes me may be the number of potential side effects these drugs have. You might be better off with whatever is ailing you than facing unwanted effects which range from the mild to death. Another problem is these drugs do not do anything to take care of the root cause of the problem; they only alleviate the outward symptoms. If we'd just follow God's advice to exercise our bodies, we could alleviate the main problem combined with the symptoms.

Exercise Boosts Energy and Fights Fatigue

Feeling tired? A walk may be much better than a nap to enhance energy and fighting fatigue.

New research suggests regular physical exercise can increase energy levels even among people suffering from chronic medical conditions connected with fatigue, like cancer and heart disease.

It may look counterintuitive, but researchers say expending energy by engaging in regular exercise may pay back with increased energy over time.

"A lot of times when folks are fatigued, the final thing they would like to do is exercise," says researcher Patrick O'Connor, PhD, in a news release. "But if you're physically inactive and fatigued, being just a bit more active can help," says O'Connor, co-director of the University of Georgia exercise psychology laboratory, in Athens, Ga.

"We live in a society where people are always looking for another sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day," says researcher Tim Puetz, PhD, also of UGA. "Nonetheless it could be that lacing up your athletic shoes and getting out and doing some physical activity every morning can provide that spark of energy that folks are trying to find."

In this study, published in Psychological Bulletin, the researchers analyzed 70 studies on exercise and fatigue involving more than 6,800 people.

"More than 90% of the studies showed the same thing: Sedentary people who completed a regular workout program reported improved fatigue compared to groups that did not exercise," says O'Connor. "It's a very consistent effect."

The outcomes show that regular physical exercise increases energy and reduces fatigue.

The common effect was higher than the improvement from using stimulant medications, including ones useful for attention deficit hyperactivity disorder (ADHD) and narcolepsy.

Researchers say just about any group studied -- from healthy adults, to cancer patients, and the ones with chronic conditions including diabetes and cardiovascular disease -- benefited from exercise.

Exercise Helps Prevent Cardiovascular Disease

There exists a direct relation between physical inactivity and cardiovascular death.

Lack of physical exercise is probably the major risk factors for cardiovascular disease.

Regular exercise makes your heart, like any other muscle, stronger. A stronger heart can pump more blood with less effort. Regular exercise also prevents cardiovascular disease by lowering blood pressure, increasing good HDL cholesterol that transports fat from the arteries and back again to the liver for processing, reducing degrees of bad LDL cholesterol that may form fatty deposits in the arteries and by preventing blood clots.

In a long-term Swedish study people who have been physically active at the very least twice a week had a 41% lower risk of developing coronary heart disease than those that performed no physical activity.

Exercise Has a Cholesterol Lowering Effect

Physical exercise favourably influences blood cholesterol levels by decreasing LDL cholesterol, triglycerides and total cholesterol and increasing HDL cholesterol.

read more will not burn off cholesterol enjoy it does with fat. Physical exercise can positively alter cholesterol metabolism by increasing the production and action of several enzymes in the muscles and liver that function to convert a few of the cholesterol to a far more favorable form, such as for example HDL-cholesterol.

Exercise Helps Prevent and Control Type 2 Diabetes

There is strong evidence from randomized controlled studies

(e.g. Finnish Diabetes Prevention Study and the Diabetes Prevention Program in america) that moderate physical exercise combined with weight loss and balanced diet can confer a 50-60% reduction in threat of developing diabetes among those already at high risk.

Regular physical activity may improve insulin resistance and glucose tolerance and is impressive in preventing or delaying the onset of type 2 diabetes in persons with impaired glucose regulation.

Exercise Helps Reduce BLOOD CIRCULATION PRESSURE

The ways by which exercise can cause a reduction in blood circulation pressure are unclear, but all forms of exercise appear to be effective in reducing blood pressure. Conversely, low exercise increases the risk of hypertension.

Regular exercise decreases blood pressure in approximately 75% of hypertensive persons with an average loss of 11 and 8 Hg mm for systolic and diastolic blood pressure respectively.

Regular exercise may decrease blood pressure in overweight and obese persons even without changes in bodyweight. Aerobic exercise appeares to get a slightly greater influence on blood circulation pressure in hypertensive individuals than in individuals without hypertension.

Exercise Is Associated with a Reduced Risk of Cancer

Evidence exists that physical exercise may be associated with a lower risk of several common forms of cancer, most notably colon and breast cancer.

Exercise May Decrease the Risk of Stroke

Research data indicates that moderate and high levels of physical activity may decrease the threat of total, ischemic, and hemorrhagic strokes.

Individuals who have good physical function following the age of 40 may lower their threat of stroke by as much as 50 percent in comparison to people who are unable to climb stairs, kneel, bend, or lift as well, according to research published in the December 11, 2007, problem of Neurology, the medical journal of the American Academy of Neurology.

Exercise Increases Bone Strength

A dynamic lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and could drive back osteoporosis (form of bone loss connected with aging).

Exercise Strengthens Your DISEASE FIGHTING CAPABILITY

Regular moderate exercise may have a beneficial effect on the immune function. The findings from some studies support the possibility that exercise may delay immunosenescence (age dependent decline in immune function).

Exercise WILL HELP YOU Sleep Better

If you have problems with poor sleep, daily exercise can make the difference. The natural dip in body's temperature five to six hours after exercise can help to fall asleep. Researches from the Stanford University School of Medicine discovered that regular exercise provides improvement generally quality of sleep, quicker sleep-onset, longer sleep duration and feeling rested each morning.

Exercise Can ENHANCE YOUR Sex Life

Regular physical exercise maintains or improves sex life. Physical improvements in muscle strength and tone, endurance, body composition and cardiovascular function can all enhance sexual functioning in both women and men. Men who exercise regularly are less likely to have erection dysfunction and impotence than are men who don't exercise.

Exercise MIGHT HELP Reduce Back Pain

By increasing muscle strength and endurance and improving flexibility and posture, regular exercise helps to prevent back pain. Top quality studies prove that exercise is an effective treatment for recurrent low back pain.

Exercise Has Gastrointestinal Tract Benefits

Exercise is effective for persons suffering from cholelithiasis and constipation. Physical exercise may reduce the threat of diverticulosis, gastrointestinal haemorrhage, and inflammatory bowel disease.

Exercise is an Alternative to Hormone replacement therapy for postmenopausal women

High-intensity exercise significantly reduces negative changes related to the menopausal transition.

CONCLUSION

At this point it ought to be abundantly clear that physical activity is wonderful for us. The Apostle Paul repeatedly used physical training to illustrate spiritual truths which indicates that he viewed physical exercise and even competition in a confident light. However, much like a lot of things in life, there are extremes in your community of exercise. Some individuals focus entirely on spirituality, to the neglect of these physical bodies. Others focus so much attention on the proper execution and form of their physical bodies they neglect spiritual growth and maturity. Neither of the indicates a biblical balance. We have to consistenly develop the body, mind, and spirit.

I'm here to work with you in reaching your goals. You simply have to touch base. Contact me at [http://www.freedomthroughfitness.com] and let's start to make positive changes that you experienced.

Deryl Williams Duer is a former college minister and police officer who has transitioned his love for fitness, faith and freedom right into a six-figure international company that now helps others live the life of their dreams.

Deryl founded Freedom Through Fitness along with his wife, Tracy, after stepping onto the edge of physical and financial ruin. Having experienced a whole turn-around, they are now passionate about offering hope and support to those who are dissatisfied making use of their current situation and desire to live a healthier, more productive life.
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