It doesn’t matter what exercise you do, just do what your body allows. As you progress and your muscles get loosened up, stretch your exercise time a little longer. You might want to join a gym, walk with a friend, put on a video and exercise with it, or work out in your yard (pulling weeds is a great time to spend with the Lord and all the bending helps stretch your muscles).
I recently started an exercise program at my church for adults called “Fit In 10.” This is on DVD and is in 10 minute segments each: Tai Chi for Arthritis, Stretching, Balance, Endurance, and Strength. This is a University of Arkansas Division of Agriculture research-based video free exercise class that meets on Tuesday and Thursday each week for one hour. The fellowship of other Christian women is also encouraging!
• Tai Chi for Arthritis – Warm up exercises are viewed as a simple way to help prevent injury during exercise. This warm-up was derived from Dr. Paul Lam’s Tai Chi for Arthritis program and is endorsed by the Arthritis Foundation. It includes agile steps and movements that may improve mobility, breathing and relaxation while warming up the muscles.
• Stretching Exercises – Stretching exercises keep your body flexible by stretching the muscles and tissues that hold our body structures together. Stretching is not only recommended to prevent injuries but also to recover from injuries.
• Balance – Balance exercises build up your leg muscles and/or focus on your stability. These exercises help prevent falls, a major cause of broken hips and other injuries that often lead to disability and loss of independence.
• Endurance – Endurance or aerobic exercise increases your breathing and heart rate which improves the health of your heart, lungs and circulatory system. Increased endurance keeps you healthier and improves stamina for daily activities.
• Strength – Strength training or weight lifting makes you stronger by building muscle. This increased strength allows you to perform daily activities on your own. (hand weights are suggested)
Research studies recommend 20 – 60 minutes of physical activity most days of the week. Get your exercise in one of two ways: 10 minute chunks throughout the day or all at once. The research-based Fit In 10 video can be done for 50 minutes or you can pick and choose the segments to create your own exercise program.
As our body needs exercise to keep physically fit, so our soul needs exercise,
practicing being a better Christian, to keep fit spiritually.