Don Your Exercise Shoes

What are some follow-up take home points from the Exercise ON Challenge? Continue reading here http://blog.cph.org/everyday-faith/don-exercise-shoes/

Karen Sue Murdy December 16, 2016

Don your exercise shoes and hit the shoveled sidewalks, indoor mall, or exercise club—any place you can exercise! It’s December, and although the Exercise ON Challenge is over, hopefully your daily exercise is not. (Read previous posts here, here, here, and here to learn more about the Exercise ON Challenge.)

What are some follow-up points for the Exercise ON Challenge?

Capitalize on every exercise opportunity—even the brief ones!

I’m happy to say that my husband and I both exceeded the goal of 1,350 minutes of moderate aerobic-type exercise! Although I’m an on-the-go, can’t-sit-still girl, my husband is a just-let-me-read couch potato. From the beginning I knew I would get my exercise minutes, but I had my doubts about him. However, before work, he was out walking for 10–15 minutes. For a little break from work, he would walk around the parking lot for another 10–15 minutes. Before hitting the couch in the evening, he’d grab a quick walk around a few blocks. It all added up! And he surpassed his goal.

Bask in the multiple benefits of physical and mental exercise!

Deb Burma reports, “What a fun challenge for me, personally! I found increased energy and I received encouragement, realizing that with the accountability of others added to my own personal goal, I could give priority to wellness even during a busy season.”

Increased energy. Wellness. Isn’t that what we all want? Exercise provides so many health benefits, including improved cholesterol, lower blood pressure, controlled diabetes, reduced stress, better memory, and more. And especially in these winter months, exercise helps with seasonal affective disorder.

Keep track of your exercise minutes.

Research shows that an exercise diary increases your chances of long-term exercise success. Another participant replies, “I always track my steps on my Garmin, but don’t have the exact time for biking. I walked 185 miles and estimate I biked at least 400 minutes.” She certainly met the Exercise ON Challenge. In addition to a variety of mobile apps for keeping track of your exercise time, here is a resource with several different exercise logs to download for free. https://www.wheatridge.org/logs

Ask someone to be your accountability partner.

One woman responded, “I started off really well, then life got in the way. I find it hard to stay balanced when there are so many demands.” Thankfully she, too, learned from the Exercise ON Challenge, and now a friend is going to come alongside her to support her efforts. Invite a friend to be your accountability partner. Each week your accountability partner simply asks, “How many minutes did you exercise last week?” Knowing you will be answering that question encourages you to exercise. In addition, it will open doors to dialogue and brainstorm about how to overcome barriers to exercise.

These four points can also be applied to our “spiritual exercise” of reading the Bible. Capitalize on every Bible reading opportunity—even the brief ones. Each morning before our boys dash off to high school, we read a Bible verse and say a quick prayer with them. Sometimes I will also text them a Bible verse that applies to their day. In the evening, we plan a time for family devotions including a Bible verse, discussion, and time for everybody to pray. Bask in the multiple benefits of reading the Bible. Receive God’s peace, joy, strength, and so many other benefits. Jesus declares, “Peace I leave with you; My peace I give to you” (John 14:27). Keep track of your Bible reading. Keep a journal. An excellent resource is The Lutheran Study Bible: Journal Edition. Ask someone to be your accountability partner. Paul tells us, “Therefore encourage one another and build one another up, just as you are doing” (1 Thessalonians 5:11).

Even at this busy time of year, grab your exercise minutes, both physical and spiritual, so you can enjoy abundant exercise benefits. Mary, the mother of Jesus, did not need to keep an exercise journal because physical exercise was so much a part of her everyday life functionally. (Did you know that historians think the distance from Mary’s home to Elizabeth’s home was 70–100 miles?) As she traveled that distance early in her pregnancy, she probably walked most of those miles! Since I don’t need to walk 100 miles this week, I will be writing down my exercise minutes to keep me on track! And with Mary, I will be basking in the joy of the birth of the Savior of the world.

Scripture: ESV®.

Energized by G.E.M.S.!

Although this is the most merriest of seasons, it can also be the most exhausting. Oh it is so busy...the shopping, baking, decorating. But for this Christmas time, here are some G.E.M.S. to energize you! 

I wrote this article for WLI, Women's Leadership Institute.  You can read more about WLI at  http://wlicuw.org/

As I pondered the words of advice I wanted to write for my eldest son heading off to college twelve hours away from home, I considered the stresses he would encounter at college. What words would truly help him?  

As I pondered the words to share with my exhausted friend who was mothering a newborn, I considered the words that would encourage her through this exhilarating, yet exhausting, time.

As I pondered the words to express to women leaders who want to build energy in order to serve in their churches and in their homes, I considered the priorities for their valuable time.

The words I’ve found for all three of these scenarios, and for many others (such as Christmas time), are real gems!

Everyday include these G.E.M.S:
Continue reading here: http://wlicuw.org/energized-by-gems/

Consider marking  your calendar for Gifted to Influence 2017, the WLI National Conference set for Sept. 29-Oct 1, 2017 and join us at the Hyatt Regency in Milwaukee, WI to be educated, encouraged and equipped for exemplary Christian leadership in your home, church, workplace and world.

THANKFULNESS...Exercise ON Challenge

"Count your blessings," Mom always proclaimed! Happy Thanksgiving to you and yours as you exercise and count your blessing with thankfulness. 

This blog post written by Karen Sue Murdy first appeared on Concordia Publishing House blog. When Christmas shopping, check out Concordia Publishing House for excellent gifts!  Two of my many favorites include  Living a Chocolate Life by Deb Burma https://www.cph.org/p-27469-living-a-chocolate-life.aspx and House of Living Stones by Katie Schuermann https://www.cph.org/p-26189-house-of-living-stones.aspx

http://blog.cph.org/everyday-faith/thankfulness-with-the-exercise-on-challenge/ on Nov.22, 2016

Exercise is a privilege not a punishment! Appreciate the fact that you are healthy enough to move your body. During November when we turn our eyes to Thanksgiving, start a thankfulness journal, and as you exercise each day think of five things for which you are thankful that you can write down. Thank God for healthy bodies, strong legs, feet, and toes; for comfortable shoes, hats, and warm jackets; for colorful autumn leaves, rich harvest, and gorgeous sunsets; for exercise bikes, sidewalks, YMCAs, shopping malls, and other places to exercise; for a spouse, children, and friends with whom to exercise; for God’s love, grace, and peace.

When thinking of exercise barriers, often “not enough time” comes up, but by combining it with other priorities and making exercise enjoyable and a time of thanksgiving, overcoming the “not enough time” barrier becomes easier.

Make your exercise time fun and relaxing.

• Give THANKS!
• Turn your thoughts to creative ideas or problem solving.
• Recall sweet memories.
• Walk with family or friends.
• Listen to the Bible on your iPod or iPhone.
• Download and listen to a CPH Bible study or book.
• Exercise functionally: walk to the library, school, work, or other places you need to go.
• Memorize Bible verses or other information. (In college after many laps around the track, I memorized the periodic table. My children often memorize spelling words, English or Spanish vocabulary, etc. Memorizing while exercising is great for cognitive recall.)

Memory challenge

“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” 1 Thessalonians 5:16–18 ESV

Remember, to more easily memorize a verse write the Bible verse on an index card. Read it before and during exercise. Keep it with you and read it throughout the day.

Have you joined me for the Exercise ON Challenge for the months of October and November? It’s never too late to exercise! In November, take the challenge and exercise at least 150 minutes per week or 675 minutes total for substantial health benefits! That averages to about 22 minutes per day. Keep track of your exercise minutes on a calendar, app, or some sort of log sheet. Rally your family, co-workers, or church members to take the challenge with you. Hold one another accountable.

At the end of the month, I will post  a follow up about our Exercise ON Challenge.  Please feel free to send me stories of your Exercise ON challenge...the successes, pitfalls and the benefits!

Benefits and Barriers for EXERCISE

Election day angst = STRESS!!

Exercise = stress management!

Today is a great day to exercise.Begin the Exercise ON Challenge  if you have not already started.  Continue reading to find out more. Today I will definitely be exercising (and continuing to pray for our nation!)  I love to exercise functionally so I will be walking with my husband to the polls to vote...killing three birds with one stone: Exercising, voting, sharing time with my husband.

Here is a blog post I wrote for the Concordia Publishing House blog. Hope it is helpful for your exercise success.

This first appeared on November 7, 2016 at:http://blog.cph.org/uncategorized/benefits-barriers-exercise-challenge/

Research shows that identifying benefits and barriers is statistically significant for maintaining an exercise program longer.

Make a list of ten benefits of exercise. Place the list on your refrigerator or mirror.

Here are a few exercise benefits:

• Exercise positively affects almost every part of the body: the cardiovascular system, respiratory system, muscular system, circulatory system, digestive system, and endocrine system.

• Exercise can help reduce many of the risk factors (high cholesterol, high blood pressure, diabetes, stress, overweight, lack of exercise) for heart disease, the number one killer in the USA.

• A financial benefit of exercise includes lower costs or reduced medications for diabetes, high blood pressure, and high cholesterol. Exercise also reduces healthcare costs overall as a nation.

• Exercise improves concentration and alertness.

• Exercise promotes a healthy complexion.

• Fit heart and lungs are more efficient and function with less strain.

• Exercise promotes sounder sleep.

• Fit muscles look better and are stronger.

What are some other benefits you experience? What are your favorite benefits?

God has richly blessed us with so many benefits, an intricate and amazing body is just one of those many benefits!

Identify five personal barriers to physical exercise. Write them down on a piece of paper. Brainstorm ways to overcome your barriers. Ask a friend for ideas on how you can overcome your barriers to exercise if you are stuck.

Feeling sweaty and icky while exercising can be a barrier to exercise. Comfortable exercise clothing can make exercise more enjoyable. Often the clothes are made of special materials that wick moisture away from the skin. These days, you can find exercise clothing at almost any price. Check out Walmart or Target for prices that will fit any budget.

In a similar manner, make a list of ten benefits and identify five personal barriers to your spiritual exercise (reading your Bible, praying, worshiping in church) and brainstorm how to overcome these barriers.

Are you taking the Exercise ON Challenge with me for the months of October and November? In the almost nine weeks (sixty-one days) of October and November, can you exercise a total of 1,350 minutes? For added benefits, take the Exercise ON Challenge PLUS and add weight training two days per week. Keep track of your exercise minutes. Rally your family, co-workers, or church members to take the challenge with you. Hold one another accountable. While exercising, connect with your friends and family. Download and listen to a CPH book. Listen to your Bible on an app. Memorize Scripture. Give thanks. Pray.

Memory challenge:

Bless the Lord, O my soul, and forget not all His benefits, who forgives all your iniquity, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy, who satisfies you with good,  so that your youth is renewed like the eagle’s.

(Psalm 103:2–5 ESV)

Exercise ENCOURAGEMENT

Exercise Challenge ON update! Of course my husband knew he would win big brownie points with me by taking the Exercise ON Challenge!  Last week before going to work, he asked if I could walk with him for 10 minutes!?!?! Woo hoo!! I was so happy. Every bit adds up. And he even went swimming with my 17 year old son before going to work on Wednesday.  That's what I love about exercise challenges.  We say yes to activity and exercise instead of yes to couch potatoeing. :) This week I have 331 minutes of exercise! (When you are leading the challenge, the pressure is on!) My husband has 264 minutes. How about you?? Remember 150 minutes per week is the goal. Keep reading for some encouragement.

This blog post first appeared http://blog.cph.org/everyday-faith/exercise-on-challenge-encouragement/ on October 4, 2016:
Are you taking the Exercise ON Challenge with me for the months of October and November? In the almost-nine weeks (61 days) of October and November, can you exercise a total of 1,350 minutes? For added benefits, take the Exercise ON Challenge PLUS and add weight training two days per week. Keep track of your exercise minutes. Rally your family, co-workers, or church members to take the challenge with you. Hold one another accountable. Connect with your friends and family; download and listen to a CPH book; listen to your Bible on an app; memorize Scripture; give thanks; pray. 

At the beginning of each week, schedule your exercise time each day on your calendar, just like any other appointment. Plan and schedule exercise every day; invariably some conflict will arise that will interfere with your exercise. Plan for seven days of exercise, even though you may actually exercise five or six days per week.

Exercise Guidelines:

F=Frequency: Aerobic exercise (such as walking, biking, swimming) 5–6 days/week. Strength training (weights) 2–3 days/week.

I=Intensity: “Moderate”—exercise as intensely as possible while still carrying on a conversation. On a scale of 1 (low) to 10 (high), exercise at about 6–8.

T=Time: Initial goal is 150–180 minutes/week. Ultimate goal is 200–300 minutes/week.

Start with realistic goals! The “race” is for the long haul, not just for this week. Your starting point should be based on your current fitness level. If you are currently doing no exercise, start slowly with 10–15 minutes of exercise one or two times per day. Each day, gradually add a few minutes. Ideally, you will eventually reach a goal of at least 150–220 minutes per week of exercise. As you become more comfortable, you can also increase the intensity of your exercise.

Memory challenge:

“In Him we live and move and have our being.” Acts 17:28

“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before Him endured the cross, despising the shame, and is seated at the right hand of the throne of God.” Hebrews 12:1–2

To more easily memorize a verse, write the Bible verse on an index card. Read it before and during exercise. Keep it with you and read it throughout the day.

May God’s presence permeate all of your day and life!

After you have this verse memorized, share it with your family and friends.

Autumn holds so many colorful days. HAPPY EXERCISING!

This blog post first appeared 

at http://blog.cph.org/uncategorized/exercise-on-challenge/ on September 27, 2016 

Written by Karen Sue Murdy

To encourage YOU to EXERCISE! 

Uncategorized

Exercise ON Challenge

Karen Sue Murdy

September 27, 2016

1

In 2016, we fall woefully short of the activity levels our bodies need to fully function. God “fearfully and wonderfully” designed our bodies to move! Unfortunately, our current environment promotes sedentary lifestyles.

Think about physical activity levels throughout history:

Consider Adam and Eve in the Garden of Eden with the trees and animals, no cars or any other machines.

Next think about Jesus and His disciples walking from town to town, the dusty feet, rowing the boats, and dragging the fish nets.

Jump forward to 1880s: Get up early in the morning to care for the animals. Walk to school uphill both ways :). Follow behind the plow.

Even think about the energy expenditure required for an eighth grader to write a report:

In 1980: Lift the garage door. Ride bicycle to the library. Walk over to library catalog. Find books. Carry books to check-out desk. Transport books home. Type the report on the typewriter.

In 2016: Sit at the computer to research topic. Type report on computer (which requires even less energy than a typewriter).

With modern technology, the amount of activity in the typical lifestyle of today falls far short of the typical lifestyle of the past. God created an amazing body that functions best with activity. “Use it or lose it” accurately describes the human body.

Currently, most major health and wellness organizations including the Centers for Disease Control and Prevention, American Heart Association, American College of Sports Medicine, and more all concur on the following activity guidelines. Per health.gov/paguidelines/guidelines/: “For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. . . . For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity. . . . Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week.”

Only about half of the American population meets the guidelines for aerobic activity and sadly only about 1 in 5 people meet the guidelines for aerobic plus muscle-strengthening activities. We are missing out on the blessings of so many health benefits, both physical and emotional, that God designed for our bodies.

So I entreat YOU to take the Exercise ON Challenge with me for the months of October and November. In the almost nine weeks (sixty-one days) of October and November, can you exercise a total of 1,350 minutes? Now that will provide substantial health benefits! That averages to about 22 minutes per day. Keep track of your exercise minutes on a calendar, app, or some sort of log sheet. Rally your family, co-workers, or church members to take the challenge with you. Hold one another accountable. While exercising, try one of these ideas: Connect with your friends and family. Download and listen to a CPH book. Listen to your Bible on an app. Memorize Scripture. Give thanks. Pray.

For added benefits, take the Exercise ON Challenge PLUS and add weight training two days per week.

Thank God for your body and take care of it by using it actively. Take the Exercise ON Challenge!

“I praise You, for I am fearfully and wonderfully made. Wonderful are Your works; my soul knows it very well.”(Psalm 139:14 ESV)

Cut It OFF!?!

“Cut it Off?!”

When I am afraid,    I put my trust in you.

In God, whose word I praise, in God I trust; I shall not be afraid.

   What can flesh do to me? Psalm 56:3-4

“Cut it off! Cut it off!” screamed the third grader in room 4 of the Emergency Room.

Earlier that day, my 4 boys and several neighborhood children were happily climbing on the play structure in our backyard.  I briefly stepped away from grilling the pork chops,and into the kitchen. Just as I commented to my husband, that the kids were all playing so nicely together, my oldest son came rushing in from the back yard. “Colin just fell and broke his arm.”

“Right, Eeyore.  I’m sure you can just tell by looking,” I contended.

“Go look for yourself,” he replied.

As I dashed outside, I saw Colin lying on the ground with what looked like 2 elbows, as a bone protruded from the middle of his lower right arm.

As my husband loaded Colin into the suburban and dashed to the ER, I called my neighbor to come over to watch the kids, so I could head to the ER, too.

Walking into the ER, I heard my son’s scream of agony and pain coming from room 4. (And I quickly requested more pain medicine for poor Colin!) Eventually the surgeon arrived and assured Colin that he would fix his arm not by cutting it off, but in surgery.

What pain causes you to plead with God to “cut it off” today?  What worry? What situation?  An illness personally or an illness of a loved one?  A relationship issue in your marriage, with a co-worker, or someone else? A difficult financial situation for you or your grown children?  Can you turn it over to the Savior? Just like Colin had to trust the doctor, can you trust in the Savior to provide exactly the care you need?  Can you trust that God, in His infinite wisdom, knows and understands more than you?  Our God, who cares for you so much more than the doctor who cared for Colin, loves you with an everlasting love. “But the steadfast love of the Lord is from everlasting to everlasting Ps.103:17.”  God loved you enough to come to this world to be your Savior.   Put your trust in God who so incredibly loves you! God is our refuge and strength, a very present help in trouble. Ps. 46:1  Do not be afraid. Trust in God. Depend on the Savior.

Colin is now working on an awesome vialamp to bring light to the world. VIALAMP Read about it in the previous post or by clicking on the vialamp link above. I'm sure it is so much easier to complete his work with both arms and I'm sure he's so glad the ER staff did not listen to his pleas to "cut it off".