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)