Prayer Thought:

Action is a law of life. Muscle tone and strength are lost without exertion, but exercise improves the health of body, mind, and spirit multiplying vitality and health. Exercise therapy includes outdoor exercise, treadmill evaluations and Stretchercise. The many trails through beautiful surroundings beckon you to walk, walk, walk, but indoor exercise equipment is available.

I. Importance:

He giveth power to the faint; and to [them that have] no might he increaseth strength…. But they that wait upon the LORD shall renew [their] strength; they shall mount up with wings as eagles; they shall run, and not be weary; [and] they shall walk, and not faint. Isa. 40:29, 31

The chief if not the only reason why many become invalids is that the blood does not circulate freely, and the changes in the vital fluid, which are necessary to life and health, do not take place. They have not given their bodies exercise nor their lungs food, which is pure, fresh air; therefore it is impossible for the blood to be vitalized, and it pursues its course sluggishly through the system. The more we exercise, the better will be the circulation of the blood. More people die for want of exercise than through over fatigue; very many more rust out than wear out. Those who accustom themselves to proper exercise in the open air will generally have a good and vigorous circulation. We are more dependent upon the air we breathe than upon the food we eat. Men and women, young and old, who desire health, and who would enjoy active life, should remember that they cannot have these without a good circulation. Whatever their business and inclinations, they should make up their minds to exercise in the open air as much as they can. {2T 525.2}

Human beings have about 650 body muscles, that is 650 motors giving the ability to move. These muscles, if unused, will begin to lose their size and power and, if they are inactive long enough, they will stop functioning altogether. Therefore exercise is important.

Technology has deprived us of natural exercise. If your job does not provide vigorous bodily movement then you must intentionally exercise. That may not be as ideal as good hard work where you are bending, stretching, twisting, turning, lifting, etc.., but it’s what we must live with as changes and conveniences come to our lives from this new technology.

Eccl. 9:10 – “Whatsoever thy hand findeth to do, do it with thy might.”

Exercise is an absolute requirement for development and strength. Differing from a machine which wears out more rapidly the more it is used, the human body is developed and maintained in health by exercise. Exercise is a necessity for all ages; and not alone for athletes; -- to promote that “more abundant life; “to prevent disease and to aid in recovery from disease. The warning is appropriate: if you can’t find time for exercise, you will have to find time to be sick.

II. Types of Exercises:

The type of exercise is less important in building physical fitness, than is the vigor and regularity with which one participates.

WALKING: (1/2 to 1 hour per day)

Walking, in all cases where it is possible, is the best remedy for diseased bodies, because in this exercise all the organs of the body are brought into use. Many who depend upon the movement cure could accomplish more for themselves by muscular exercise than the movements can do for them. In some cases want of exercise causes the bowels and muscles to become enfeebled and shrunken, and these organs that have enfeebled for want of use will be strengthened by exercise. There is no exercise that can take the place of walking. By it the circulation of the blood is greatly improved. {3T 78.2}

There is no exercise that will prove as beneficial to every part of the body as walking. Active walking in the open air will do more for women, to preserve them in health if they are well, than any other means. Walking is also one of the most efficient remedies for the recovery of health of the invalid. The hands and arms are exercised as well as the limbs.-- H. R. {HL 130.2}

Exercise will aid the work of digestion. To walk out after a meal, hold the head erect, put back the shoulders, and exercise moderately, will be a great benefit. The mind will be diverted from self to the beauties of nature. The less the attention is called to the stomach after a meal, the better.-- T., V. II, p. 530. {HL 130.3}

GARDENING:

Morning exercise, in walking in the free, invigorating air of heaven, or cultivating flowers, small fruits, and vegetables, is necessary to a healthful circulation of the blood. It is the surest safeguard against colds, coughs, congestions of the brain and lungs, inflammation of the liver, the kidneys, and the lungs, and a hundred other diseases.-- H. R. {HL 130.4}

To the dwellers in Eden was committed the care of the garden, "to dress it and to keep it." Their occupation was not wearisome, but pleasant and invigorating. God appointed labor as a blessing to man, to occupy his mind, to strengthen his body, and to develop his faculties. In mental and physical activity Adam found one of the highest pleasures of his holy existence. {PP 50.1}

Brethren, when you take time to cultivate your gardens, thus gaining the exercise needed to keep the system in good working order, you are just as much doing the work of God as in holding meetings. -- G. W., p. 174. {HL 129.1}

AEROBIC EXERCISE IS:

A. Continuous – That is, it is done without stopping, such as walking, jogging, cycling, swimming continuously.

B. Rhythmical – While some exercises to make you fit follow a four- or eight-count sequence, most cardiovascular exercise follows a one-two rhythm like walking with two legs. While tennis is not rhythmical it can qualify if played continuously.

C. Low to Moderate Intensity – Working hard enough to obtain a training effect.” The carpenter or farmer can obtain “training effect” from only a moderate increase in his heart rate because he is moving all day long. But the sedentary worker who exercises for a short time must elevate his heart rate much higher, namely 70% or more of his predicted max over this short period to obtain “training effect”.

Predicted maximum heart rate is based on the theory that the maximum heart rate of a newborn infant is 220 beats per minute, and that a person’s maximum heart rate decreases by one for each year of life. So to calculate your predicted max, subtract your age from 220.

Then to obtain your target heart rate (THR) determine 70% of your predicted max. THR = Predicted Max x 0.7 This THR is the minimum level you ultimately need to reach and maintain during your aerobic workout to get the “training effect”

You can do brisk walking, swimming, cycling, jogging, running, rowing, jumping, etc. so long as it meets the criteria of the acronym:

Frequency (3-5 times/week)

Intensity (120-150 beats/minute)

Time (continuous 20-30 minutes)

We need to do aerobic exercise 3-5 times per week, not too much and not too little.

- 5 minutes of warming up, to raise your pulse rate slowly to the aerobic benefit level; then followed by easy stretching exercises that will help maintain joint flexibility and prevent the muscle soreness later on.

- Continue with 30 minutes of brisk walking, to raise your pulse to achieve the training heart rate.

- End it with 5 minutes of cooling down exercises, to decrease your pulse rate slowly and safely.

If your pulse after 30 minutes of brisk walking, is between 120 to 150/minute, it is sufficient to give you the “aerobic benefit. This means you have exercised enough to improve the cardiovascular systems ability and efficiency in the transport of oxygen to the cells of the body.

Principles Involved in Healthful Exercise:

Inactivity is a fruitful cause of disease. Exercise quickens and equalizes the circulation of the blood, but in idleness the blood does not circulate freely, and the changes in it, so necessary to life and health, do not take place. The skin, too, becomes inactive. Impurities are not expelled as they would be if the circulation had been quickened by vigorous exercise, the skin kept in a healthy condition, and the lungs fed with plenty of pure, fresh air. This state of the system throws a double burden on the excretory organs, and disease is the result. {MH 238.1}

Regularity: - The health cannot be preserved unless some portion of each day is given to muscular exertion in the open air. Stated hours should be devoted to manual labor of some kind, anything which will call into action all parts of the body. {FE 146.3}

- By active exercise in the open air every day, the liver, kidneys, and lungs will be strengthened to perform their work.” {2T 533)

Outdoors: - Outdoor exercise is the best; it should be so planned as to strengthen by use the organs that have become weakened; and the heart should be in it; the labor of the hands should never degenerate into mere drudgery. {MH 238.5}

When the weather will permit, all who can possibly do so ought to walk in the open air every day, summer and winter. . . . A walk, even in winter, would be more beneficial to the health than all the medicine the doctors may prescribe. For those who can walk, walking is preferable to riding. The muscles and veins are enabled better to perform their work. There will be increased vitality, which is so necessary to health. The lungs will have needful action; for it is impossible to go out in the bracing air of a winter's morning without inflating the lungs.-- T., V. II, p. 529. {HL 130.1}

Intensity: - “Judicious exercise will induce the blood to the surface and thus relieve the internal organs. Brisk, yet not violent, exercise in the open air, with cheerfulness of spirits. Will promote the circulation, giving a healthful glow to the skin, and sending the blood, vitalized by the pure air, to the extremities.” {2T 533}

(Tolerance to exercise should be gradually increased over a period of four to six months.)

Variety: - Each faculty has a bearing upon the others, and all need to be exercised in order to be properly developed. If one muscle of the body is exercised more than another, the one used will become much the larger, and will destroy the harmony and beauty of the development of the system. A variety of exercise will call into use all the muscles of the body. {3T 77.1}

(Walking, swimming, running and gardening)

Enjoyable: - …the heart should be in it; the labor of the hands should never degenerate into mere drudgery. {MH 238.5}

III. Benefits of exercise

a. Strengthening of the heart muscle

b. Improved circulation throughout the blood vessels

c. Improved immunity by increasing the circulating WGC’s (white blood cells), primarily the lymphocytes and PMN (polymorphonuclear) and stimulating beta endorphin production from your brain which increases the NK (natural killer) cell activity against tumor cells. One picc gram (one trillionth of a gram) of beta endorphin increases the NK cell activity against tumor cells by 42%.

d. Normalizing of the blood pressure – high blood pressure will be reduced and live the low blood pressure could be raised.

e. Strengthening of weight-bearing bones

f. Strengthens the lungs because it stimulates deep breathing, decreases negative emotions, so you feel more comfortable with yourself, due to the less anger and frustration.

g. Helps digestion and promotes the intestinal activities, decreasing gas and obstipation, Strengthens the muscles, bones and connective tissues.

h. Clears the mind. Students will find that they will be more efficient in their studies and be able to learn their material much faster.

i. Beautifies your body and complexion, increases your energy.

j. Exercise produces more energy than the amount utilized so you do not get tired as easily and will feel much better, decreases the aging process.

k. Helps you to sleep better at night.

Types of exercise considered as healthy are the ones from which the body can benefit. The type emphasized here will be aerobic exercise, because it has the aerobic benefit, improving the performance of the cardio-vascular system’s ability and efficiency in the transport of oxygen to the cells of the body.