Always consult your doctor before beginning any exercise program.

Whether you are getting ready for the holidays, raising three children, starting a new business, or like me, all the above—life can get really stressful. It is up to us to take control of our lives and do all that we can to “keep the peace.” As Christians, we should all be endeavoring to grow and mature in our walk with God. Our Word time, prayer time and praise time is what establishes the focus of our day and enables us to walk in the spirit. Philippians 4:6-7 says, “Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus” (New King James Version). The most important thing we can do in keeping the peace is to spend time in the presence of the Lord.

But God has also given us exercise as a way to help us stay in peace. I can tell you personally, it’s well worth the effort. A couple of years ago, after the birth of my third child, the demands on my time increased dramatically and finding time to exercise became very challenging. It has taken me over a year to lose the weight from my last pregnancy and to get back to a high fitness level.

In the past, I disciplined myself to exercise primarily because I knew it was vital to my health, essential for my fitness and weight-loss goals, and I loved the way it made me feel. And while those things are still important to me, I now also find myself exercising because it helps me deal with the stress in everyday life. I look forward to—even need— that time when I can give my body a good workout. It helps me maintain a peaceful attitude in the middle of a hectic schedule.

And you too can experience this powerful benefit of exercise. I like to think of exercise as one of God’s prescriptions for stress. Why? Because exercise releases endorphins in our bodies, which are neurotransmitters (biochemical substances) in the brain that, among other things, produce a sense of well-being. When we exercise, we not only feel stronger and healthier, but we are also better able to deal with the day-to-day stress in our lives. It helps us take life in stride.

Exercise also encourages the nerve cells in our brains to secrete other neurotransmitters-serotonin, dopamine and norepinephrine—which are known to minimize anxiety. Many researchers believe exercise is the best antidepressant available.

So if you struggle with depression or anxiety, gird up your mind with God’s Word first. Find scriptures to stand on that will bring you peace. Then try exercising regularly. It is a natural, healthy way to combat depression.

Depression is a growing concern in the nation. Reports by the U.S. Department of Health and Human Services state that “Medicare spending on depression treatment and services has grown from $1.3 billion in 1992 to $2.1 billion in 2000 and is estimated to increase to $2.5 billion in 2004.”

Their studies also indicate “In adults with affective disorders, physical activity has a beneficial effect on symptoms of depression and anxiety.”

Research also suggests that exercise may stimulate the growth of new brain cells that enhance memory and learning—two functions that are hampered by depression.

Exercise is also proven to relieve muscle tension and improve our ability to relax. This is especially important when we are overwhelmed or stressed out. Have you ever gone to bed exhausted, yet were unable to relax enough to go to sleep? Well research shows that exercisers go to sleep more quickly, sleep more soundly and are more refreshed in the morning than individuals who do not exercise. So if you’re having trouble sleeping, you can stand on the promise that God will give you, His beloved, sleep (Psalm 127:2), and you can work out to help you relax.

Where stress is concerned, exercise is an excellent natural remedy. It can help us achieve a sense of well-being, aid us in dealing with depression and anxiety, and help us sleep better.

Now if that were all the benefits of exercise, wouldn’t it be worth it to make exercise part of your daily routine? But that’s not all.

There are many more benefits such as, exercise:

1. Increases your stamina and endurance

2. Reduces your risk for heart disease and stroke

3. Strengthens your immune system

4. Strengthens your bones and joints, decreasing the chance for osteoporosis

5. Decreases your appetite—acts as a natural appetite suppressant

6. Increases the number of calories you burn, accelerating weight loss and encouraging weight control

7. Strengthens your heart and lungs so that they will work more efficiently

8. Decreases a woman’s risk for breast cancer

9. Decreases your blood pressure and LDL or “bad” cholesterol while raising your HDL or “good” cholesterol

10. Improves circulation and supplies more oxygen to the brain thereby increasing your ability to think and reason

Understanding the value of exercise can positively affect our attitude toward it and help us become committed to it.

Be Motivated—Get Started

Now I realize many of you may be thinking: All of that sounds really great Marty, but I don’t have the time to exercise, especially with the holidays approaching.

Believe me, I understand how busy you are. But if you will make exercise a priority, you can find the time. God will help you. He desires for you to experience wholeness— which is the definition of peace—in every area of your life. Exercise will help you achieve that.

And by the way, it doesn’t have to be something you dread. There are many enjoyable ways to exercise. The main thing is to get moving. Be sure to check with your doctor before beginning any kind of exercise program. Then find something you can do and do it. After the birth of my children I began walking to get back in shape—it’s a great way to start exercising. You can gradually increase your time and speed, and gain a higher level of fitness. You’ll love the way it makes you feel.

I have a friend who walks daily. She is a single mom with an extremely busy schedule but exercise is part of her routine. She said, “I walk first thing in the morning and while I’m walking, I pray in the spirit and build myself up in faith (Jude 20). By the end of my walk, I’m prepared spiritually, physically and emotionally for the day ahead. I don’t have time not to exercise!”

Depending on the kind of exercise you choose, you too can build yourself up spiritually while working out by listening to teaching tapes, praying or confessing the Word.

And to keep things interesting, you can mix up your workouts a little. One day take a walk during your lunch hour, and the next day visit the gym with a friend, or try out an aerobics class. Here are some fun suggestions of aerobic exercise to choose from: hiking, jogging, cycling, swimming, kick-boxing, rollerblading, cross-country skiing and stair-climbing.

Keep in mind that any time change is desired—work is required. Whether your challenge is getting an unfit body fit, or gaining a higher level of fitness, or exercising as a means of stress relief, the benefits will far outweigh the challenge in the end. So stick with it.

Lasting Peace and Joy

Clearly, exercise is one of the most effective forms of stress relief available. But even more important than exercise is living a lifestyle of faith in God. Lasting peace and joy come only from a relationship with God and by knowing His Word.

The Scripture promises: “You will show me the path of life; in Your presence is fullness of joy, at Your right hand there are pleasures forevermore” (Psalm 16:11, The Amplified Bible). So as you spend time in prayer and in God’s Word, you can expect to be refreshed and experience joy and peace through your relationship with Him.

No matter what challenges you may be facing today, draw close to God—He has the answers you need. His power is available to you through His Word and His Spirit to change any situation. When the disciples were caught in a raging storm they cried out to Jesus. “And he arose, and rebuked the wind, and said unto the sea, Peace, be still. And the wind ceased, and there was a great calm” (Mark 4:39).

You too can experience a great calm in your life, from a temporary storm or day-to-day stress, by knowing Jesus. He is our ultimate stress relief.

And through consistent exercise, you will experience many benefits, including a sense of well-being and a greater peace in dealing with a hectic schedule. Exercise is one of the best prescriptions for stress.