One of my very favorite scriptures is 3 John 2. I especially like the way it reads in The Amplified Bible: “Beloved, I pray that you may prosper in every way and [that your body] may keep well, even as [I know] your soul keeps well and prospers.”

I love this verse because it makes it very clear that God desires for us to prosper in every area of our lives—spirit, soul and body. All three areas are vitally connected and we must not neglect our spiritual, emotional or physical development.

But today, I want to focus on our physical fitness. God made our bodies to function in a certain way. Healthy eating habits and exercise are necessary for us to “keep well” and prosper in our bodies. Statistics reveal, however, that most people are not very healthy. Poor nutrition is a factor, but living a sedentary lifestyle seems to be the major issue.

If you find that hard to believe, then consider these findings from a recent study by the World Health Organization:

* A sedentary lifestyle is one of the 10 leading causes of death, disease and disability in the world.

* Physical inactivity increases all causes of mortality, doubles the risk of cardiovascular disease, type 2 diabetes and obesity. It also increases the risk of colon and breast cancer, high blood pressure, lipid disorders, osteoporosis, depression and anxiety.

* 60-85 percent of the adult population worldwide lead a sedentary life (meaning they are physically inactive at work and home, and fail to exercise for at least 20 continuous minutes, three times a week).

Simply put—many people are not healthy because they don’t exercise.

God created our bodies to be active. When we exercise, our bodies respond by becoming stronger and healthier. And while that’s important for numerous reasons, the Apostle Paul brings several of the main reasons to our attention when he says: “Do you not know that your body is the temple (the very sanctuary) of the Holy Spirit Who lives within you, Whom you have received [as a Gift] from God? You are not your own. You were bought with a price [purchased with a preciousness and paid for, made His own]. So then, honor God and bring glory to Him in your body” (1 Corinthians 6:19-20, The Amplified Bible).

Think about that. Your body is the temple of the Holy Spirit.

As believers, we desire to honor God and bring glory to Him in our bodies. One way we can do that is by being healthy. One way to be healthy is to exercise.

Stepping Out

I believe the easiest and best way to get the exercise you need is simply to put one foot in front of the other—and start walking! All it takes is clearance from your doctor and a good pair of shoes. If you can only walk for a few minutes and then need to rest, that’s OK. Start where you are and slowly increase the speed and duration of your walks. A good rule of thumb is to increase the time spent exercising no more than 10 percent per week. Don’t expect to go from ground zero to perfection. But by gradually increasing the amount of exercise you do, you can expect to improve your overall fitness level in as little as six to eight weeks.

Walking is an excellent exercise routine that can be adapted to fit any lifestyle or schedule. You can walk just about anywhere, any time—in a park, along the beach, in your neighborhood, at the mall, on a treadmill or up and down the stairs at work. And it’s fun! Especially when you walk with a friend. It’s good for your soul! Having a walking partner—being accountable to someone—can also help you stay consistent in exercising.

Hiking or walking with your family is a great way to strengthen your relationships while teaching your children to embrace exercise as a lifestyle and enjoy it. The Bible admonishes us to “Train up a child in the way he should go: and when he is old, he will not depart from it” (Proverbs 22:6). With childhood obesity dramatically on the rise—from 4 percent in 1982, to a staggering 25 percent of all Caucasian children and 33 percent of all African-American and Hispanic children in 2001—parents need to be proactive in training their children to eat right and exercise consistently.

Walking by yourself can also be very beneficial in a number of ways. It’s a perfect time to unwind, quiet your mind and talk to the Lord after a hectic day. It’s also a wonderful opportunity to listen to a teaching tape or pray in the spirit and build up your faith (Jude 20). You can strengthen your spirit as well as your body while you walk.

In the Zone

Again, when walking for exercise, it is important to start where you are and progress from there—take into consideration your gender, age and fitness level. Your goal should be to walk briskly enough for your heart to reach its “target heart rate zone” which means:

* your heart beats faster than normal but is not racing,

* your breathing is deeper than usual but conversation is still possible, and

* you experience a warm, glowing feeling.

When you are exercising in your target heart rate zone, your body is working hard enough to strengthen your heart muscle, lungs and cardiovascular system.

To keep your heart rate in your target zone, follow this simple equation:

MHR (maximum heart rate) = 220 – (your age)
Target Heart Rate Zone = MHR x .60 to MHR x .85
Example-age 40:
220-40 = 180
180 x .60 = 108 (low end target zone)
180 x .85 = 153 (high end target zone)

If you are age 40, your Target Heart Rate Zone would be 108-153. (To measure your heart rate: take your pulse for a 10-second count and multiply the number of beats times 6.)

Walking briskly is terrific aerobic exercise! You’ll love the benefits of it.

For years, fitness experts believed strenuous exercise was the best way to stay fit, lose weight and strengthen endurance. Recent research, however, is proving more moderate exercise provides similar benefits. The Cooper Institute for Aerobics Research in Dallas has found that walking 30 minutes a day, three times a week, does provide cardiovascular benefits. If weight loss is your goal, then the institute suggests you increase your walking time to 45-60 minutes, five to six times a week.

More strenuous activity can provide further health benefits. As you strive for a higher level of fitness, you may want to include some form of impact exercise or weight-training in your routine. (For information about how to do that, visit my Web site at martycopeland.com).

After you begin walking, you’ll quickly realize that exercise is well worth the effort. In the same way a sedentary lifestyle causes numerous health problems, a physically active lifestyle provides many health benefits. Exercise strengthens your heart, reduces stress, helps maintain healthy bones and joints, protects against high blood pressure and diabetes, and decreases body fat. It also boosts your immune system, improves mental cognition and provides a sense of well-being.

Not only that, nearly 30 studies have shown that women who exercise at moderate to vigorous levels for three or more hours per week reduce their risk of getting breast cancer by 30 to 40 percent.

So, why not put on your sneakers today and head toward higher fitness-one step at a time! As you do, commit that time to the Lord. You may want to include this prayer in your routine.

Father God, I present my body to You as a living sacrifice. I offer this time of exercise to You as a time of worship, to glorify You in my body. I purpose in my heart to sow self-control, endurance and faithfulness and I believe I receive a hundredfold return. I earnestly expect to become more and more like Jesus. Therefore, I press toward that goal for the prize of my high calling. I decree that with every step I take, I am increasing in health, strength and discipline. Thank You for anointing me to succeed as I prove Your good and perfect will in my life. In Jesus’ Name, Amen.