BEST New Year's Goal

Best New Year's goal!  

If you know me, you are guessing that I am telling you physical exercise is the best goal, because exercise is my professional and personal passion. I love to help people figure out how to make exercise part of their everyday life and to reap ALL the extensive benefits of exercise! (Feel free to talk to me about exercise! Also search on my blog post "exercise".)

Spiritual exercise is even more important.

This year make it your goal to WRITE GOD"S WORD ON YOUR HEART.

1.Take the weekly Bible verse challenge. 

https://www.lcms.org/worship/memory-verse-challenge?utm_source=substack&utm_medium=email

Write the verse on your bathroom mirror with dry-erase pen. For other ideas on how to memorize Bible verses, read this blog post: https://karensuemurdy.blogspot.com/2023/07/what-is-written-on-your-childs-heart.html

2. Go to church every Sunday; hear the Word of God, fellowship with the body of believers in Christ.

When Mom was dying of cancer, a young man commended her strength for peace and faith during such a difficult journey. She replied, "It is not me that is strong, it is God who gives me strength. Be in God's Word every day and worship in church every Sunday." She explained to him, "You have to plan ahead and prioritize going to church every single Sunday."

3. Teach God's Word to your children. More so than ever in a world of fake news, airbrushed photos, AI, etc. truth needs to be taught to our children. 

My Doctor husband often has patients ask, "Am I going to die?" 

"Yes, you are going to die; the death rate is 100%," he quickly replies. "But, probably not today."

EVERY single person is going to die (unless they happen to be around for the day Christ returns).

The Good News from the Bible "For everyone has sinned; we all fall short of God's glorious standards. Yet, God in his grace, freely makes us right in his sight. He did this through Christ Jesus when he freed us from the penalty from our sins." Romans 3:23-24

A favorite speaker from LWML, Ida Mall, declares, "If it is not about salvation, it is not important. Let it go. " At the end of the day, nothing except God matters. 

HAPPY 2024!

What will this year bring for you? 

Whatever this year brings, spiritual exercise of being in God's Word will make it better.

Got Sibling Rivalry?

"The reason you have sibling rivalry is your fault... you had more than one child!" humorously declared Dr. Todd Cartmell, one of my favorite speakers. 

I was constantly trying to learn new tricks from many sources to deal with sibling rivalry. 

Here are a few of the most useful tricks of the trade that I gathered over time:

1. Compete together, not as rivals

Do not pit siblings against each other; you want them to be on the the same team. No more, "Last one upstairs is a rotten egg." Better to say, "I'm going to count to 5; who can get to the top of the stairs before I get to 5?" This fosters competition, but against the clock, not against each other. 

Work toward common goals as a family. For example, one summer we worked together as a family on an exercise goal. When we got to a certain number of points we bought a kayak. Each person got points for recording his exercise on our family exercise chart. (1 point for every mile walking or running. 1 point for every 2 miles biking.  1 point for every 1/2 mile swimming.) This fostered encouraging each other, exercising together, and uplifting conversations. (More on kayaks and common family goals in future posts.)

2. Even/Odd

When you are trying to figure something out, and everybody wants something different. engage the even/odd rule. Who is even or odd? Figure out a way to assign even or odd to each child. In our family it worked to use birthdate number. Of my older 2 boys, I had one born on an even date (24) and one born on an odd date (17).  The same with the younger two, one had even and one odd birthdate. It might be the number of birth date, birth month, or birth year. Get creative so you can assign each child an even or odd number.

When there was an argument (like what fast food place to eat at, which seat to sit in, or who got to go first, etc.) if it was an even day of the month, the child that was the "even child" picked first. If it was an odd day, the "odd child" picked first. When we first implemented this policy, there were a few arguments-"he got to go first last time"-but we just stood firm in the ruling and over time, everyone became comfortable with the somewhat arbitrary decision maker and life and decision making became much easier.

3. Known consequences for fighting in the car

The consequences for arguing or fighting in our vehicle car...walking home. If the boys were fighting, they got one warning to stop. If they did not stop, when we were about a half mile or a mile or so from home, they had to get out and walk home. Multiple benefits: healthy exercise used up some of their energy,  tranquility in the car the rest of the way home, and the boys learned to keep the peace while riding in the car. Our car time became much more civil, especially on very hot, very cold, and rainy days! 

For a couple days each spring, with a carful of friends, I  headed off to "Hearts at Home" or "Mommy School" as it was affectionately known in our household for many years. We listened to renowned keynote speakers, laughed and cried together with thousands of other moms, attended breakout sessions with topics from babies to college aged kids and everything in-between, marriage, spiritual growth, exercise, nutrition, money management etc., and came back home refreshed and renewed. My boys used to say it was good and bad when I went to Mommy School-good because I came home so happy, bad because I came with new tricks up my sleeve for parenting. 

With four boys, you can imagine why I attended the breakout session about sibling rivalry with Dr. Todd Cartmell. Recently he did a podcast with Jill Savage on her "No More Perfect" podcast. This excellent podcast was recorded in February 2021- conversation begins with dealing with kids and covid. Especially helpful was the part about changing how we think. Dr. Cartmell discussed helping your children divide everything into a category of either things I can change or things I cannot change.  (This blogpost on cognitive disorders has additional pertinent information. I encourage you to read it here: Change Cognitive Distortions ) Dr. Cartmell continues on with some of the most relevant and practical tools for raising healthy children and building desirable family life. Listen to the podcast here: "Keep the Siblings, Lose the Rivalry"

Some additional links to excellent resources that helped create successful family life in our home:

Dr. Todd Cartmell Child psychologist who has been working with children, teens, families, and parents for over 25 years with a plethora of very helpful tools for parenting. 

Jill Savage-No More Perfect Founder and leader of Hearts at Home, author and speaker on topics including moms, marriage, empty nest. She is one of the top people I regularly read and listen to. On her podcasts she interviews a variety of experts.

Throughout the summer, at the request of some moms, I will be posting other resources and  if I get brave enough some of the not-so-rosy stories of raising our boys.

"Rejoice always. Praying continually. Give thanks in all circumstances." 1 Thessalonians 5:16-18a

I love to encourage MOMS. Please feel free to reach out to me if you have questions or if you need a little cheering. You are not alone!

Exercising. Eating. Stewardship. Lent...How are These Related?

Four sons...Cars. Cars. Cars. Cars. (A common topic at our house.)

Throw in some beach walks contemplating stewardship; 

combined with hearing an excellent Transformation sermon and here is what happened...

My friend bought an old, but low mileage, cute Volkswagen Bug. But this car had sat immobile for too long continue reading https://blog.cph.org/read/

Let me know how I can encourage you with healthy eating and exercise!

This Lent and Easter and always: Have no fear, Jesus, our Savior, is here!

Courage Through the Covid-19 Storm: Dealing with Tension

Tips for THRIVING

Tip #12 Manage emotions in a healthy way.

Listen to this blogpost on Anchor
https://anchor.fm/karen-sue-murdy/episodes/Courage-Through-the-Covid-19-Storm-Dealing-with-Tension-eeu7vi

and Spotify https://open.spotify.com/episode/2HrjTRGiBsnvWU17syAOEk

Do you feel the tension in the air?

Did you feel it in March as everybody wondered if Covid-19 was going to descend upon their
home and kill their family members?

Did you feel it in April as weariness of the stay at home orders felt exhausting,
as the weariness of finding toilet paper and hand sanitizer challenged even the most determined,
and as the weariness of the unknown wore on and on?

Did you feel it in May as people mingled words of fear, freedom, masks,
safe social distancing, vulnerable, open economy, unemployment, "subject to change"?
What's safe? What's not? What's the future hold?

It is as if everyone has the tension of a stretched rubber band.

And then the tragedy of George Floyd. The policeman who killed him, along with the other
policemen at the scene acted, horribly horrifyingly. I don't know of anyone thinks what they did
was right. What they did was clearly wrong. (My sympathies to the loved ones of Mr. Floyd.)

People exploded.  Peaceful protests I understand, but I struggle to comprehend how
burning buildings and harming more people solves anything in this complex issue.

Who is the enemy? Other people are not the enemy.
The enemy is Satan. Thankfully, Jesus conquered Satan for us.
We are citizens of Heaven, but reside only temporarily on this earth.
Because of Jesus death on the cross and His resurrection on Easter, we live with the
hope of Heaven, where death shall be no more.

In my extended Hinz Family, each week someone picks out the "Hinz Family Bible verses" for all
of us to read each day. Here are the verses my sister picked out three weeks ago for all of us to read
on these dates. It gives me goose bumps to think of how God was speaking so directly to me through His Word.

Tuesday May 26

He will wipe away every tear from their eyes, and death shall be no more, neither shall there
be mourning, nor crying, nor pain anymore, for the former things have passed away. (‭‭Revelation‬ ‭21:4)‬ ‭

Thursday May 28

Let love be genuine. Abhor what is evil; hold fast to what is good.

Love one another with brotherly affection. Outdo one another in showing honor.

Do not be slothful in zeal, be fervent in spirit, serve the Lord.

Rejoice in hope, be patient in tribulation, be constant in prayer. (Romans 12:9-12)

Friday May 29

Bless those who persecute you; bless and do not curse them.

Rejoice with those who rejoice, weep with those who weep.
Live in harmony with one another.
Do not be haughty, but associate with the lowly.
Never be wise in your own sight. (Romans 12:14-16)

Saturday May 30

Repay no one evil for evil, but give thought to do what is honorable in the sight of all.
If possible, so far as it depends on you, live peaceably with all.
Beloved, never avenge yourselves, but leave it to the wrath of God,
for it is written, "Vengeance is mine, I will repay, says the Lord."  (Romans 12:17-19)

In these days of tension, how can you manage your emotions in a healthy way?
What are ways you deal with emotions?
Here are a few good choices to think about: exercising, journaling, laughing, crying, deep breathing, being still. 

I challenge you to...Hold fast to what is good.
Live in harmony with one another. So far as it depends on you, live peaceably with all. 

Covid-19 Challenge. 

Exercise often. 

Experience nature every day. 

Interact with others in outside settings whenever possible. 

Wear masks inside in public places. 

Wash your hands. 

Be thankful.  

Spread kindness and laughter.

Keep your eyes on God.  

Please "follow me" so you will be notified of when the next blog post is available.

"Courage Through the Covid-19 Storm": Exercise

Tips for THRIVING

Tip #6 Stay Active
Listen to this blog post here on Anchor  https://anchor.fm/karen-sue-murdy/episodes/Courage-Through-the-Covid-19-Storm-Exercise-ecq0ea 
or here on Spotify https://open.spotify.com/show/4TEmdQWT1WJZwufFQODoYn

What would Mom and Dad do in Covid-19? They would walk, just like they always did, rain or shine. Sadly, they have both been gone for far too many years now. Long before exercise was even a thing, for as long as I can recall, probably back into the 1960's, they exercised. Some of my earliest favorite memories are of walking to the park.  When my sisters were on the high school track team, the entire family would walk to the track, so my sisters could practice.  I would ride my red and white tricycle around the track as fast as my little legs would pedal. Such happy memories. Even when Mom was on her death bed with cancer, she insisted we take her out for a walk! Sometimes that included two or three of us basically carrying her for a short walk down the driveway; but it made her so happy.
If I could ask my parents why they exercised, here is what I think they would say:
1. Mental reasons: Exercise made them feel happy, good and lowered stress levels.
2. Physical reasons: Exercise made them stronger. (When raising six kids, it's good to be strong.) Exercise made them healthier. Mom always had high cholesterol and my parents had family histories of heart disease and high blood pressure.
They loved chocolate and ice cream. If you know my own love for chocolate, no surprise there. Exercise allowed them to burn extra calories to make up for some of those sweets.
3. Relationship reasons: Exercise was a time for my mom and dad to laugh, to recall fun memories, and to dream together. Exercise was a time to solve scheduling issues and resolve problems.
4. Family reasons: Exercise was an inexpensive and positive way to enjoy family time together.
5. Social reasons: Exercise was a time to interact with people in the community.
What are YOUR reasons (benefits) for exercising? Make a list and post it on your refrigerator.

My parents had six children. We all exercise. This picture was taken a few months ago at a family wedding gathering when several of my siblings, in-laws, and kids were out walking:

My husband and I have been in a great exercise routine for almost a year now.  Prior to that we had been in an exercise routine for many years. But with moving, our exercise plan was disrupted, which often happens with change. Throughout our moving process we were always good with walking, the aerobic part of our exercise plan, but we fumbled a bit with strength training. Eventually I found an exercise facility close to our home, with the equipment and hours we wanted. And we got back on track. Now with Covid-19, like so many other places, our exercise facility is closed. For a few weeks we fumbled again, but after some adjustments to get our strength training set up at home, we are back on track. We borrowed some weights from a neighbor who was not using them. We got our sturdy foot stool out to be our step up platform and so on. (And we have added wearing our masks when we walk outside.) My daughter-in-law, with her exercise facility closed now too, has switched to using online videos for her strength training. 
Lack of time is usually the number one barrier for people. Many people are now working from home sans commute; can you convert your commute time to exercise?
What are YOUR barriers to exercise and how can you overcome them?

Like anything else, scheduling an activity on the calendar, helps make it a priority. When do YOU plan to exercise? Look at your calendar at the beginning of the week and mark down your exercise times for each day.


Even though it is important to physical distance right down, please encourage those in your circles of contact, through phone calls and social media, to exercise. My doctor husband is noticing an increase in health issues due to inactivity such as blood clots. Especially for those who are elderly and at high risk, getting some activity every day is very important for good physical and mental health.  

On my blog, I have other exercise posts available for you to read. Here are a few to check out. https://karensuemurdy.blogspot.com/2016/09/exercise-on-challenge.html  
https://karensuemurdy.blogspot.com/2016/12/don-your-exercise-shoes.html 
https://karensuemurdy.blogspot.com/2014/03/from-new-years-resolutions-to-march.html

American College of Sports Medicine has an excellent resource page for staying physically active during the Covid-19 pandemic (including free at home workout videos). I encourage to take a look. https://www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-pandemic


Now more than ever, as people are working from home, children are out of school, this is a perfect time to start a healthy family tradition.
What legacy are you leaving behind for your loved ones? 
What are your benefits for exercise?
What are your barriers for exercise?
What is your plan for exercise?

Covid-19 Challenge: Set a timer for 60 minutes and when it rings, gather everyone in your household to take a one minute walk outside and around a tree or two, each person sharing something for which s/he is thankful now. REPEAT. 

(If you are alone, do the same, but text someone what you are thankful for when you come back inside.)

Wash your hands. Wear a mask and do NOT touch your face-especially when you are out of your home (like going to the grocery store). Try to stay 6 feet apart from those not living in your household. 

Please "follow me" so you will be notified of when the next blog post is available. 
UP NEXT TIME: Expectations

Lent...No Fear

Ash Wednesday, the beginning of Lent...NO FEAR

This week as I was thinking about the upcoming Lenten season, my mind turned to a blog post I wrote for Concordia Publishing House a few years ago...


It starts out with "My friend bought an old, but low mileage, cute Volkswagen Bug. But this car had sat immobile for too long. Almost immediately, the car’s fuel pump failed... 
Keep reading here https://blog.cph.org/read/everyday-faith/exercising-eating-stewardship-lent-related
This article first appeared on the CPH Blog March 9, 2017.

If I can encourage you in any way with "No Fear" or your healthy exercise & eating lifestyle, please feel free to contact me at ksmurdy@gmail.com

Happy and Merry Walking

Happy and Merry Walking.

For our family, and many other people, ‘tis the season of the trifecta of holidays: Happy Halloween, Happy Thanksgiving, and Merry Christmas.  In my family we have a few birthdays thrown in there, too, along with Baptism birthdays. (We have a tradition of celebrating with Baptism brownies.) Wow - that’s a lot of celebrating...with a lot of extra calories. With the time change making dark arrive earlier and the cooler weather this season of the year becomes a time of less activity too. So how do we counter the decreased activity and increased calories, which ultimately results in the rising of the scale?

For now, I want to give you some ideas for increasing activity.

Any time a change occurs in your life, evaluating your exercise plan can be helpful.  My husband and I were very faithful with both our walking plan most days of the week and our weight lifting plan 2-3 times per week.  But suddenly with our move to TX, the change in location, the change in schedules, and not having our usual YMCA to lift weights, we struggle to exercise like we did before. So we are having to examine our exercise plan.

Use these PACE tricks to set yourself up for successful exercise in this happy and merry season:

-Plan your exercise ahead of time. On Saturday or Sunday, look at your upcoming week’s calendar and schedule when you’re going to exercise each day.  

-Ask someone to be your accountability partner. Once a  week this accountability partner asks you 2 questions.  “How many days did you exercise last week?” and “How many minutes did you exercise last week?”

-Find a co-exerciser. God created us to be in community. Just as in every part of life, we need to have people to encourage us along the way. Ask people with whom you would like to spend more time, to walk or go to the gym with you.

-In your day, every hour try to get some activity. Recent research suggests that if you take 13 minutes an hour activity break, at the end of the day you’re actually just as productive as if you worked 60 minutes straight through every hour. Set your phone alarm for 60 mins; when it rings get up and move around even for several minutes. Reset your phone for another 60 minutes. If you did 5 minutes for each hour for 12 hours, you would have 35 minutes of activity daily and better health too!

In addition to PACE, set a goal for yourself. Perhaps it is a step goal of getting at least 10,000 steps 5-6 days per week if you have a step counter. Or maybe your goal might be 150-200 minutes of exercise per week. Often having a larger goal like training for a 5K or 10K walk or run can be motivating.

If you happen to be in the Austin area, please join me at “Walk with a Doc, The Path to a Healthier You”, Saturday, November 10 at 9:00AM, Baylor Scott & White Clinic, Main Entrance 3108 S. Ranch Road 620, Lakeway, TX

Reconnect with Exercise and Questions

In this sometimes not-connected-as-much-as-we-wished world of social media, I love ways that reconnect people.  In this technological world of social media and too much sitting, I love exercise. Best of all, I love reconnecting people-friends, spouses, co-workers, parent/child, anyone, and everyone- through exercise! Taking a walk is a stress free way to reconnect  I find this article by Brian Becker, former leader at Wheat Ridge Ministries, (that's how our paths connected) very fascinating. Although it is written for leadership, it is still applicable as great discussion starters while you walk with a loved one. Read this article linked below. Then today, ask someone to go walking with you and utilize the ideas in this article.

I Talk Too Much…So Ask More Questions

http://leadersedge.me/i-talk-too-much/

A few of  the questions Brian Becker suggests in this article:
"Notice that each question starts with “what.” What questions have two important components: 1) the questions don’t feel judgmental and 2) they’re open ended, so they elicit conversation and thinking.

1. What is it that you really want?
2. What about that is important to you?
3. What about this (decision) most aligns with your values? What’s the main lesson in this for you?
4. What if you did…?"

Exercising, Eating, Stewardship, Lent...How are these related?

Four sons...Cars. Cars. Cars. Cars. A common topic at our house.  Throw in some beach walks contemplating stewardship combined with hearing an excellent sermon and here is what happened:

Exercising, Eating, Stewardship, Lent...How are these related?

My friend bought an old, but low mileage, cute Volkswagen Bug. But this car had sat. Almost immediately, the car’s fuel pump failed. Next the water pump failed. Soon the belts failed. And so on. Our bodies are very much like that little Bug. If we don’t use them, we lose them, so to speak.
Continue reading here:
http://blog.cph.org/everyday-faith/exercising-eating-stewardship-lent-related/

This article first appeared March 9, 2017 on the CPH Blog

A New Year's P.L.A.N.

Christmas calories have caught up with me. And I don’t want to carry them along in the New Year, especially not in the year I’m going to be the mother of the groom! Typically I eat too many sugary calories the last half of December. But unfortunately this year, I also ended up with a bad cold and sinus infection, which temporarily curtailed my exercise minutes. Yikes. I’m happy to say I’m slowly cutting back on the calories and today couldn’t resist adding a short run to my exercise walk.

This is the time of year when many people make a variety of resolutions, including weight and other health issues. What is your plan? Here is the P.L.A.N. I frequently use with my patients to help them succeed. Utilize this P.L.A.N. to help you get back on track, “flee from evil” and use the “magic bullet” to your advantage. Follow this PLAN towards success:

P: Portion control

*Smaller portion of food.

*Greater portion of exercise and activity.

Practically speaking, no foods are forbidden. However, portion sizes of all foods needs to be controlled.  In the land of “super-size” food servings, we need to eat smaller portions especially of high calorie, low nutrient-rich foods.  Typical “junk foods” such as potato chips, soda, candy bars, etc. have comparatively fewer nutrients and more calories than foods like apples, spinach, or grapes. If we take in more calories than we burn, we will carry that weight on our bodies. (Additionally, in a very complex hormone system in the body, eating carbohydrates triggers more eating. Eating more protein helps curb appetite.)

A Journal of the American Medical Association 11/2015 article declares, “Physical inactivity has been labeled pandemic due to its increasing global prevalence and its health, economic, environmental, and social consequences.  More than half of US adults fail to meet the 2008 physical activity recommendations of 30 minutes of moderate intensity exercise daily or 75 minutes of vigorous intensity exercise weekly.” Unfortunately elevators, remote controls, and “automatic” almost everything have reduced our activity. Clearly most people need to increase the number of daily activity minutes. In what ways can you increase number of steps every day? Every step counts; it does not have to be in one chunk exercise session. Park farther away from the store or office. Set a rime for 60 minutes and walk a few minutes or climb a flight of stairs every time it goes off. Walk to the mailbox. Find little ways to add steps throughout the day.

L: Leave it. Flee from evil.  

*Leave it...high-calorie low-nutrient food sources.

*Leave it...couch, computer chair, & other sedentary circumstances.

Flee from anything that tempts you to eat too many calories. What are areas from which you need to flee? Drive home on a different route so McDonalds or Dairy Queen does not call your name?  Walk right past the break room at work or down a different hallway?  Push your grocery cart towards the fruit aisle and away from the snack aisle?  Avoid the all-you-can eat restaurants?

Turn the TV, computer or other electronics off so you avoid sedentary evenings on the couch, at least until after you have exercised? 

A:Accountability 

*Food diary

*Exercise diary

*Accountability partner

Repeatedly, research shows that keeping a food diary helps a person reduce the number of calories and increases the number of exercise minutes. Because of modern technology, multiple options are easily available for food and exercise diaries:online apps, calendar logs, or journals. 

A few years back, at an obesity conference, a renowned speaker declared, “We have the magic bullet for weight loss.” You could have heard a pin drop in that room as people listened expectantly. “Every research study has shown that if people keep food & exercise logs, they will lose weight!”

Pick a person to be your accountability partner. Identify your problem areas. Give your accountability partner 2-3 quantitative (yes or no, or specific number) questions to ask you each week. Examples might include: How many minutes did you exercise last week? How many evenings did you eat food past 8:00?  How many sodas did you drink? Did you eat vegetables every day last week?

N: Nurture

*Nurture in non-food ways. 

*Nurture yourself with exercise.

Unfortunately, our culture uses food to comfort, to calm, to celebrate.  Identify non-food ways to nurture yourself, your family, and your friends. Make a list. Have your ideas easily available so that you do not fall back to your usual source of food (and usually high-calorie, low-nutrient food.)  

Instead of cookies for the children after school, how about hugs, fruit, and cuddling on the couch reading a good book. Instead of grabbing a bag of chips, stroll around the block. Instead of eating candy, take a few moments to read or listen to God’s word. Other ideas include: listening to favorite music, taking a soothing bath, writing or drawing in a journal, golfing, playing the piano or another musical instrument, woodworking, talking with a friend, reading a fun book, or doing another favorite hobby. 

Exercise should not be unpleasant or a punishment, but instead exercise refreshes the body, soul, and mind.  As you exercise, focus your mind on fun memories, memorize a special bible verse, allow God’s Word to penetrate your mind and soul by listening to the Bible on a phone app, or just be mindful of the moment.  Or nurture yourself and a family member or friend by enjoying exercise time together.

Bask in God’s love and nurture for you!

 “The Lord your God is in your midst, a mighty one who will save; He will rejoice over you with gladness; He will quiet you with His love He will exult over you with loud singing. “ Zephaniah 3:17

Our bodies are fueled by food, and exercise makes our bodies strong and functional. Psalm 139:14 declares, “ I praise you, for I am fearfully and wonderfully made.” Indeed our bodies are amazing -fearfully and wonderfully made!  However, In the unfriendly environment of too many calories and too few calorie burners, often it is difficult to maneuver towards healthy choices. A P.L.A.N. can enable a person to steer clear of obesity and associated diseases, and live a healthy, functional, vibrant life.

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®.