Your physical fitness is vital to every aspect of your life …

When you think about it, it’s amazing how we human beings can miss the most obvious of things.

We overlook the obvious so often there are several phrases we use to point out such oversights, like:

“He can’t see the forest for the trees.”

“If it was a snake, it would have bit her.”

” It was hiding in plain sight.”

“It was staring me in the face.”

And, “They can’t see the elephant in the room.”

Imagine that one … just how blind to the obvious a person would have to be in order to be sitting in a living room in which there was an elephant, but be unaware of it!

That’s how so many of are about our physical fitness. We tend to completely lose sight of the fact that we’re creatures who have to live and experience life via a physical body; and because of that fact, the condition of that physical body matters a lot!

While counseling is the most in-demand service offered by Scott Free Clinic, Fitness Consulting is one of our free core services that is also increasingly and commonly needed because our physical fitness impacts every aspect of your life. For example:

Your fitness and health – Physical fitness enhances overall fitness and health by improving cardiovascular function, reducing disease risks, and promoting optimal body weight, muscle strength, and the ability to fully and properly engage in the tasks of daily living.

Your mental health – Regular exercise positively impacts mental health by reducing symptoms of depression and anxiety, boosting mood-enhancing neurotransmitters, and improving cognitive function.

Your emotional health – Physical activity supports emotional health by releasing endorphins, which act as natural mood lifters, and providing a healthy outlet for stress relief and emotional regulation.

Your brain health – Engaging in physical fitness supports brain health by enhancing neuroplasticity, reducing cognitive decline, and optimizing brain function.

Your spiritual health – Physical fitness can deepen spiritual health by recognizing the body as a temple of the Holy Spirit (1 Corinthians 6:19-20). Engaging in disciplined stewardship of one’s body honors God, and practically provides the capacity, energy, and physical strength to serve God and others in His name.

So, one of the best things you can do with your life in 2024 is to enhance your physical fitness. With a wide and varied audience reading this, some of you might be willing to take a “baby step” in that direction, others a more intermediate step, some would be willing to take a giant step. To help you with that, let me suggest just one baby step, intermediate step, and giant step you can take for your physical fitness and how that can directly relate to those other areas of your life:

1. Improve current fitness level and health.
Baby Step: Water intake increase. Aim to drink an additional glass of water daily to stay hydrated and support overall health (the generally “rule of thumb” is to drink about half your body weight in ounces each day, that can be something you work up to over the year).

Intermediate Step: Consistent cardio routine. Incorporate 20-30 minutes of cardiovascular exercise, such as brisk walking, jogging, or cycling, into your daily routine most days of the week.

Giant Step: Comprehensive fitness assessment and plan. Consult with a fitness professional to assess your current fitness level and develop a personalized fitness plan incorporating cardio, strength training, balance/stability, and flexibility exercises.

2. Physical fitness contributing to mental health.
Baby Step: Daily movement breaks. Take short movement breaks throughout the day, such as stretching or walking, to combat sedentary behavior and boost energy levels.

Intermediate Step: Regular exercise routine. Engage in at least 30 minutes of moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, most days of the week to release endorphins and reduce stress.

Giant Step: Group fitness activities. Join group fitness classes or activities, such as group sports, dance classes, or fitness boot camps, to enhance social connections, build community, and maintain motivation for physical activity.

3. Physical Fitness Contributing to Emotional Health.
Baby Step: Breathing exercises. Dedicate 5-10 minutes each day to practice mindful breathing exercises, such as deep diaphragmatic breathing or guided breathing techniques, to promote relaxation, reduce stress, and enhance emotional well-being.

Intermediate Step: Social sports or team activities. Participate in social sports leagues, group fitness classes, or team-based activities that emphasize teamwork, camaraderie, and mutual support to enhance social connections and emotional well-being.

Giant Step: Adventure challenges or outdoor activities. Challenge yourself with outdoor adventure activities, such as hiking, rock climbing, or kayaking, to build confidence, resilience, and emotional well-being through overcoming physical and mental obstacles.

4. Physical fitness contributing to brain health.
Baby Step: Brain-boosting foods. Incorporate foods rich in omega-3 fatty acids, antioxidants, and other nutrients beneficial for brain health, such as blueberries, walnuts, and fatty fish, into your diet.

Intermediate Step: Cognitive exercises and brain games. Make time to engage in cognitive exercises, puzzles, or brain games, such as Sudoku, crosswords, or memory games, to stimulate mental acuity and support brain health.

Giant Step: Complex motor skills and coordination training. Engage in activities that challenge cognitive function and motor skills, such as dance classes, ballroom dancing, learning to play a musical instrument, or learning a new skill or language to promote neuroplasticity and support brain health.

5. Physical fitness contributing to spiritual health.
Baby Step: Prayerful movement. Begin each day with a simple prayerful movement routine, such as gentle stretching or walking, while reflecting on a specific Bible verse or passage, to integrate physical activity with spiritual nourishment.

Intermediate Step: Make a serious commitment to be a good steward of your body. Do the work of studying what the Bible has to say about taking care of your body as a stewardship, and how that can enable you to physically thrive so that you’re capable of serving God and serving others in His name. THEN outline a specific action plan and execute it.

Giant Step: Christian fellowship, prayer walks, and service projects. Organize or participate in Christian fellowship, prayer walks, and service projects within your community, combining physical activity with collective prayer, scripture reading, and mutual encouragement to strengthen bonds with fellow believers, provide opportunities to share the Gospel, and deepen your spiritual journey while staying physically active.

Another resource to help you get and stay fit in 2024 is my book by that title, “Getting & Staying Fit,” which you can find on the Scott Free Clinic website here. Also, Fitness Consulting is one of SFC’s free core services, so if we can help you with your physical fitness in 2024, send me an email at dr.scott@scottfreeclinic.org.

Scotty