It is often quoted that an idle mind is the devil’s playground. However, with the hustle and bustle of today’s society an overactive mind can also be the devil’s playground. Busyness, overactive thoughts create confusion, anxiety, feelings of being overwhelmed and hopelessness all tools from Satan’s workshop. If left unchecked, these “tools” can create adverse health conditions in our bodies from ailments as simple as headaches to more serious conditions such as hypertension and even stroke.

We all know that research has proven time and time again that exercise is a simple, cost effective way to alleviate stress that comes from too much busyness. While exercise is very important when “living life in the fast lane,” sometimes you just want to slow down even when getting your exercise in. Some days  the “work hard, play hard, “mentality just doesn’t work, on those days mindful fitness programs may best help you to meet your daily fitness commitment.

Mindful fitness programs are exercise programs like stretching (flexibility), walking or Pilates. These exercise programs allow you to obtain the physical benefits of exercise, while also allowing you to clear your mind and focus on God. Let’s take a look at each program and see how this is done.

Stretching/Flexibility exercises are a great way to start or end a workout and can also be used as the workout itself. Stretching exercises involves lengthening muscles through a full range of motion to alleviate tightness and tension. When performing stretching exercises, you gain optimal benefits when you practice deep diaphragmatic breathing. Deep breathing while stretching allows you to add a slight increase to the length of the stretch with each breath.

Breath is a vital component to life itself and when we look at the Bible, breath is one of the first gifts that God gave to man. As we practice deep breathing when stretching we can focus on God with each breath. To put this into practice, here is a great breathing exercise that was given to me by Associate Minister Charles Walker of Trinity Baptist Community Church (Crystal Lake, IL). Rev Walker advised us to “Breathe in God” and “Breathe out _____”.   An example of how you’d use this when stretching is to say or think something like this: “I breathe in God and breathe out anxiety”, “I breathe in God and breathe out fear”, “and I breathe in God and breathe out frustration.”

Think of it this way, when we “breathe in”, (inhale) we receive life giving oxygen when we” breathe out” (exhale), we release toxic carbon dioxide. Therefore, we are in essence “breathing in” (inhaling) the goodness of God and “breathing out” (exhaling) toxic sin. This exercise can help us to stay in line with God’s perfect order; placing God inside of us and removing sin from us enables us to stretch a little further for Him. Below are a few simple stretching exercises that you can use to practice this technique.

Stretching Exercises
Mid Shoulder Stretch    
Drop head forward (chin to chest), hold for 30 seconds and bring head back to stable position. Next, lean head to the right and hold for 30 seconds bring it back to stable position. Repeat to the opposite side.

Mid Back Stretch   
Lace fingers together, press hands outward with palms facing away from your body, push away from your body until you feel the muscles of your upper back stretch, and hold the stretch for 30 seconds.

Shoulder Stretch   
Place right arm across the body, support the right arm at the elbow, hold the stretch for 30 seconds and repeat on the left side. (Note: When stretching elbow should be slightly bent do not lock the elbow.).

Triceps Stretch   
With one hand placed on upper back (elbow facing ceiling) gently pull elbow toward you until you feel gentle tension in the triceps muscles hold for 30 seconds repeat on opposite side.

Side Stretch   
One arm extended over your head, lean left placing the other hand on hip for support. Hold stretch for 30 seconds, lean to opposite side and repeat.

Calf Stretch   
Using a wall or chair for support, extend one leg behind you; place your heel firmly on the floor. Place opposite leg forward and bend for added support, gently push forward until you feel elongation (gentle tension) of the calf muscle hold for 30 seconds and repeat on the opposite leg.

Hamstring Stretch (Back of thigh)   
Using a wall or chair for support, extend leg in front of you with toes pointed toward the ceiling. Sit back on opposite leg until you feel elongation (gentle tension) of the hamstring muscle, hold for 30 seconds, and repeat on the other leg.

Walking, an activity of daily living practiced everyday, is not only a mode of transportation, but it can be used as a mode of transformation. Our Lord Jesus walked everywhere he went and in the course of his travels many lessons were taught and learned, miracles performed and received.
While walking to all of our destinations may not be possible in this day and age, setting time aside to walk is a great way to focus on God, meditate on His word and take in His presence and creation with the use of all five of our senses while caring for His temple, your body.

Pilates is an exercise technique that focuses on strengthening the abdominal and back muscles, while balancing strength and flexibility to other muscles groups. There are many methods of Pilates instruction, however, as a Stott certified Pilates instructor, I find the Stott approach to be well balanced and in tune with “doing things decently and in order.” The Stott Pilates approach involves aligning the spine (cervical spine- located at the neck to sacral spine-located at the low back), while stabilizing surrounding muscles before performing any of the exercises. This act of spinal alignment and muscle stabilization before movement insures that your body is in its proper form to keep you safe from injury. Insuring proper preparation before execution of a task or exercise is similar to the way that our Heavenly Father prepares us for the things He has planned for us. This is not to say that Stott Pilates is in anyway, shape or form a religion or religious experience, it is just to show an example of the order used to insure proper and safe execution of things. I Corinthians 14:40 reads “Let all things be done decently and in order” and safety before performance is definitely a decent and orderly way of performing in exercise and in life.

Therefore, in the spirit of order, let us place God at the center and core of our being to obtain strength. Let us breathe in the goodness of God and breathe out the sin of the world, while stretching our selves to higher heights as we walk this journey of faith for Him.