Notes

Designed to Move - Exercise IS VITAL for Optimal Health
Exercise can decrease you threat of heart disease, increase your energy levels, enhance your mood and self confidence, improve your memory, help you sleep better, and decelerate the aging process. And yet many of us still find a lot of excuses to not exercise. This is apparently especially true in the church, where dedication to exercise is frequently mistaken for vanity. The simple truth is that Scripture encourages us to activate in exercise in exercise. Taking into consideration the numerous benefits of exercise, it really is obvious that God created us to be active, that we were Designed to Move.

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

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

"For bodily exercise profits just a little, but godliness is profitable for all things, having promise of the life span that now could be and of that that is to come." (1 Timothy 4:8 NKJV)
Some people take Paul's words that bodily exercise profits a little but that godliness is profitable for several things as a dismissal of exercise, making for a convenient excuse for them to sit around on the duff. But that's not what Paul says. First, we have already seen from 1 Corinithians that God is greatly worried about the what we do with our bodies. Second, we must consider the context.

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

"Woe to you, scribes and Pharisees, hypocrites! For you personally tithe mint and dill and cummin, and also have neglected the weightier provisions of the law: justice and mercy and faithfulness; but these 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." check here need to exercise ourselves bodily and spiritually. To assume that Paul is teaching in 1 Timothy that Christians should not engage in physical exercise is to fall into the Gnostic heresy and ignores Paul's numerous other references to the benefits of physical discipline and exercise.

Another fundamental rule of interpreting Scripture is that you have to take into consideration the original audience and also 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 physical 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 recent 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 physical 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 in the last 150 years roughly in terms of the quantity of physical activity we typically perform," said David R. Bassett, Ph.D., FACSM, a professor at the University of Tennessee, Knoxville, and lead researcher for the analysis. "Their lifestyle indicates that physical exercise played a critical role keeping in mind our ancestors healthy."

So Paul was advocating the benefits of physical activity in a culture that has been much more active than we are. Just how much more important it really is for us to activate 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, it's easy to forget that we are born movers... because we've engineered movement right out of our lives... The sedentary character of modern life is a disruption of our nature also it poses one of the biggest threats to your continued survival... we're literally killing ourselves.

We could discuss the benefits of regular exercise for hours on end. The objective of this lesson would be to touch on some of the primary scientifically proven benefits. The initial good thing about exercise may surprise you. We must Move FOR THE Mind.

1. EXERCISE SUPERCHARGES THE MIND

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 just about everyone has 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 excellent whenever we get our blood pumping is that it creates the brain function at its best, and in my view, this benefit of physical activity is a lot more important-and fascinating-than what it does for the body. Building muscles and conditioning the heart and lungs are essentially side effects. I often tell my patients that the point of exercise would be to build and condition the mind.

Exercise Produces "Miracle Grow" For Your Brain

The latest research indicates exercise can 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 link between exercise 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 consequences 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), probably the most widely distributed growth factor in the brain and one 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), in addition, it strengthens the connection between those cells. The regions of the brain which are stimulated through exercise are connected with memory and learning. Cotman's stated:

One of many prominent top features of exercise, that is sometimes not appreciated in studies, can be an improvement in the rate of learning, and I think that's a really cool take-home message because it suggests that if you are in good shape, you could be able to learn and function better.

A German study conducted in 2007 showed that folks 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 a smart way to lift your mood and enhance your emotions. When you exercise, the body feels more relaxed and calm. Find out some of the reasons and the very best exercises to lift your mood and balance your emotions.

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

"Moderate intensity aerobic exercise improves mood immediately and those improvements can last around 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 body preparing it from what is known as the "fight or flight" response. Our ancestors could actually melt away our stress through their daily activity, such as defending themselves when an animal attacked, since it was a way of survival. These were able to try to escape or fight the threat immediately. In today's society, we don't need to fight a bear or tiger, so we do not have much of an outlet readily at hand to burn off the strain or pent up negative emotions. Therefore, we carry it around 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 physical exercise provides the possibility to manage the fight or flight response and helps your body to return to a homeostasis or balanced state more quickly.

Exercise CAN BE AN Antidote For Depression

In October of 2000 researchers from Duke University made the brand new York Times with a study showing that exercise is better than sertraline (Zoloft) at treating depression. What very good news! Unfortunately, it was buried on page fourteen of medical and Fitness section. If exercise came in pill form, it could be plastered over the front page, hailed as the blockbuster drug of the century.

2. EXERCISE SUSTAINS YOUR BODY

In the event that you watch television at all, you're constantly bombarded by advertisements for every prescription drug beneath the sun. In an hour of TV, you probably watch at least 10 of these commercials. What amazes me may be the number of potential unwanted effects these drugs have. You may be better off with whatever is ailing you than facing unwanted effects which range from the mild to death. The other problem is these drugs do not do anything to treat the root cause of the issue; they only alleviate the symptoms. If we would just follow God's advice to exercise our anatomies, we could alleviate the root problem combined with the symptoms.

Exercise Boosts Energy and Fights Fatigue

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

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

It may seem counterintuitive, but researchers say expending energy by engaging in regular exercise may pay off with increased energy in the long run.

"A lot of times when folks are fatigued, the last thing they want 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 w here people are always looking for the next sports drink, energy bar, or sit down elsewhere that will give them the extra edge to obtain during the day," says researcher Tim Puetz, PhD, also of UGA. "Nonetheless get more info may be that lacing up your athletic shoes and getting out and doing some exercise every morning can provide that spark of energy that folks are looking for."

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

"A lot more than 90% of the studies showed the same thing: Sedentary individuals who completed a regular exercise program reported improved fatigue in comparison 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 greater 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 heart disease -- benefited from exercise.

Exercise AIDS IN PREVENTING Cardiovascular Disease

You will find a direct relation between physical inactivity and cardiovascular death.

Lack of physical activity is among the major risk factors for cardiovascular disease.

Regular physical exercise makes your heart, like any muscle, stronger. A stronger heart can pump more blood with less effort. Regular exercise also prevents cardiovascular disease by lowering blood circulation pressure, increasing good HDL cholesterol that transports fat from the arteries and back again to the liver for processing, reducing levels of bad LDL cholesterol that can 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 threat of developing cardiovascular system disease than those that performed no physical exercise.

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.

Exercise itself will not burn off cholesterol like 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 some of the cholesterol to a far more favorable form, such as for example HDL-cholesterol.

Exercise AIDS IN PREVENTING and Control Type 2 Diabetes

There's strong evidence from randomized controlled studies

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

Regular exercise 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 decrease in blood pressure are unclear, but all types of exercise seem to be effective in reducing blood circulation pressure. Conversely, low exercise increases the threat of hypertension.

Regular exercise decreases blood pressure in approximately 75% of hypertensive persons having an average decrease 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 effect on blood pressure in hypertensive individuals than in individuals without hypertension.

Exercise Is Of a Reduced Risk of Cancer

Evidence exists that physical activity may be of a lower risk of a few 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 reduce the threat of total, ischemic, and hemorrhagic strokes.

Individuals who have good physical function after the age of 40 may lower their risk of stroke by around 50 percent in comparison to people who are not able to climb stairs, kneel, bend, or lift aswell, according to research published in the December 11, 2007, issue of Neurology, the medical journal of the American Academy of Neurology.

Exercise Increases Bone Strength

An active lifestyle benefits bone density. Regular weight-bearing exercise promotes bone formation, delays bone loss and could protect against osteoporosis (form of bone loss connected with aging).

Exercise Strengthens Your Immune System

Regular moderate exercise could 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 Can 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 drift off. Researches from the Stanford University School of Medicine discovered that regular physical exercise provides improvement in general quality of sleep, quicker sleep-onset, longer sleep duration and feeling rested in the morning.

Exercise Can ENHANCE YOUR Sex Life

Regular 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 individuals. Men who exercise regularly are less inclined to have erectile 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 physical exercise really helps to prevent back pain. Top quality studies prove that exercise is an efficient treatment for recurrent low back pain.

Exercise Has Gastrointestinal Tract Benefits

Exercise is beneficial for persons experiencing cholelithiasis and constipation. Physical activity may reduce the threat of diverticulosis, gastrointestinal haemorrhage, and inflammatory bowel disease.

Exercise is an Option to Hormone replacement therapy for postmenopausal women

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

CONCLUSION

At this point it must be abundantly clear that physical exercise is good for us. The Apostle Paul repeatedly used physical training to illustrate spiritual truths which indicates he viewed physical exercise and even competition in a positive light. However, as with a lot of things in life, there are extremes in the area 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 that they neglect spiritual growth and maturity. Neither of the indicates a biblical balance. We have to consistenly develop our body, mind, and spirit.

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Deryl Williams Duer is really a former college minister and police officer who has transitioned his love for fitness, faith and freedom 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 complete turn-around, they are now passionate about offering hope and support to those who find themselves dissatisfied with their current situation and desire to live a wholesome, more productive life.
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