Continued from Wine Press 133

85. (Jesus:) When some people hear "vigorous exercise," they think high impact, or some think sports, and both of those types of exercise come with increased risk of injury, which some are afraid of. But you can enjoy very good quality vigorous exercise without straining your body. Some examples of low impact and yet vigorous exercise are:

* swimming

* brisk walking (over hills is ideal)

* using a cross-trainer/elliptical exercise machine (or similar low-impact exercise machine)

* low-impact aerobic videos

* cycling at a moderate speed, possibly on a flat route

86. (Jesus:) You need to learn to listen to your body. If you have a weak area of your body--for example, your knees--then choose forms of exercise that a) don't exacerbate the weakness or put too much strain on that part of your body, and b) work to improve muscle strength gradually in that area.

87. Then you're giving Me cooperation, and over time I can heal that part of your body and at least lessen the discomfort you feel and keep it from causing you worse problems in the future.

*

88. (Jesus:) The more polluted the world, the more effort you have to make toward letting your body cleanse itself. There are many facets of this, including having a healthy diet and staying away from junk food and sugar and the like. But one very important and often neglected aspect is exercise, and letting your body sweat and cleanse itself through your skin. Obviously, exercise has many benefits. But your skin is the largest organ of your body, and if you want it to do its part of the cleansing and helping you get rid of toxins and waste and the pollution you take in every day, then you have to break a sweat when you exercise, and do that consistently.

*

89. (Jesus:) Your Father David was strong on exercise, even though most of the forms of exercise that he himself did were relatively mild. He believed in brisk walking, swimming, playing badminton, and he was extremely faithful to get out, every day, rain or shine, to exercise and move his body.

90. He was also 60 years old when he wrote the first "Get Out!"* Letter. So if any of you are going to use his personal example as an excuse that you shouldn't have to exercise any more vigorously than he did, make sure that you also follow his example of doing it every single day, rain or shine, for at least an hour! (*Editor’s note: Dad wrote a series of four Letters titled “Get Out”, emphasizing to everyone—and especially those with sedentary jobs—the need to get outside daily for fresh air and exercise.)

You can't afford not to exercise!

91. (Jesus: ) One of the laws of the physical realm that I set in place when I created the universe is that any body left to itself tends to decay. If you leave something around long enough without any care, it'll eventually decay and come to ruin. That's one of My natural laws--that science calls the second law of thermodynamics--which I put in place to keep the cycle of life going on Earth.

92. Your body is a machine--the best, most efficient, and highly tuned machine there is. However, just like all machines, it is meant for movement‚ and if you let your machine become inactive, your body will start falling apart. You'll break down with aches, pains, or sickness, and you'll age much more than you have to. That's something that you can't avoid or get around.

93. You can't ignore the things that are important to your physical body and get away with it. That's just how I've set things up. Yes, I'm the greatest doctor in the universe, but if you don't take this Doctor's advice‚ I can't help you. If you don't take care of yourself and do what I tell you to do to stay healthy and fit, I can't keep your body running in tiptop shape.

94. You have to do your part in order for your body to function the way that it was meant to. If you don't, you'll have problems and you'll miss out on so many of the benefits that exercise brings to your body. Exercise is necessary; it's absolutely essential to your health and mental well-being.

95. You are not living in My ideal world right now. Lifestyles are much more sedentary and the conveniences of modern technology have caused many people to not require as much activity from their bodies as you were designed to have. But the world is how it is‚ and you have to deal with those realities. That means that you have to go to greater lengths to keep fit and to keep your body in good working order.

96. Your body needs exercise. Besides the fact that if you don't exercise, your body will eventually break down and start to have problems, the benefits of exercise are many.

97. Suffice it to say that you can't afford not to exercise. Balance the physical and mental benefits of exercise against whatever is keeping you from exercising and you'll start to see that it's an expensive bargain to keep those few extra hours a week for other projects or activities, while neglecting something so vital to your health and long-term well-being. It's just plain foolish.

98. Your Father David has pushed exercise for years, and yet so many of you still are very negligent in this area. It's an area that unfortunately some of you think that you can get away with disobeying in without much consequence. But, as your Creator, let Me tell you, that is not the case. You cannot ignore this important mandate and get away with it. It's like playing with fire--eventually you'll get burned. And unfortunately a lot of you are already feeling the effects of a lack of exercise because of your wrong attitudes and failure to exercise regularly and faithfully all these years.

99. I understand that it's difficult for many of you to exercise. Many of you don't like exercising and would much rather do other things. You're busy and it's hard to find the time. I know, I understand.

100. But take My word for it; it is important. It's something that you have to fit into your days. It's something that is absolutely necessary for your body. It's just as important as good food and good sleep. It's one of the key pillars of good health, and without it your "building" will crumble.

The constants of good exercise

101. (Jesus:) Just as every body is different, so there are about as many ways of getting exercise as there are individuals. It's not something in which "one size fits all."

102. One constant is that it has to be regular (at least 4 times a week).

103. It has to be for an extended period of time. (Dad said that Family members should get out for at least an hour of exercise daily.)

104. And it has to be vigorous. It has to actually push your body, to get you moving and sweating for that amount of time. The definition of vigorous is different from person to person according to your age, health and fitness‚ but generally speaking, if it's not making you sweat, if it's not pushing your body, it's probably not vigorous for you.

105. How many of you obey those rules? How many of you are following these rules for good health? They aren't "guidelines" that are meant to be "loosely followed," they are rules that are meant to be obeyed.

106. So many of you give in to excuses‚ feeling that you don't have the time, that you have other more important things to do. My loves, if you don't have time, you need to make time.

Make it count!

107. (Jesus:) It's not good enough to try to count your work as exercise, such as if you are with the kids during their PE, or if you are out on outreach, or you're working on handyman projects and so you walk around in the course of your daily work. In some cases that may be vigorous enough for you, if you're really running and exercising with the kids, or climbing mountains as you witness.

108. But if you aren't actually running around with the kids for at least an hour, or if you aren't actually climbing hills--or doing something similarly strenuous--for extended periods of time while on outreach, then it's not really vigorous and you aren't getting the benefits of exercising that your body needs.

109. You each need to seek Me for what kind of exercise is ideal for you within the parameters that are set in the Word. There is plenty of variety for almost every preference and body type‚ but whatever you do, you need to do it. Of course‚ you don't want to overdo and get injured, or get so into it and tripped off that your exercise and fitness is the only thing that matters to you.

110. On the other hand, the much greater danger for most of you is not doing anything, or doing so little that it isn't having the needed effect on your body that it should have.

111. So find out what is right for you and do it! Do it, My loves! Get out there and exercise. Stay fit. Stay healthy. Give Me some cooperation!

Keeping fit is a lifestyle

112. (Jesus:) Your goal should be to make exercise a daily or near-daily occurrence--for life, not just for a few days or a few weeks while this counsel is hot and fresh. I want each of you to ask Me how you should apply the counsel in this Letter, and then to take steps to make this a lifelong habit.

113. The questions are: "How can I make exercise as important in my life as You're saying it is? What attitudes do I need to change or adopt in order to make exercising an essential part of my lifestyle?" and‚ "How can I build a foundation of physical fitness that will make me the strong and healthy disciple that You want me to be? What exercises or exercise program do You recommend I take on, in light of what I've just read?"

114. I will work with you. I will be your Personal Trainer, counselor, and exercise assistant. I'll be your spotter [an individual who watches or helps the participant while a set of weight training exercises is being performed].

115. One very important aspect that has the potential to make or break your new healthy lifestyle is how you go about starting to exercise and building up to an appropriate level of fitness. It's been said several times, but I'll say it again: Go slow! You cannot and will not become fit from one day to the next. The only thing you can do that quickly is hurt yourself and become discouraged in your commitments.

116. If you haven't been exercising consistently or aren't fit--and by this I mean almost daily doing something for 30 to 60 minutes that gets your heart pumping at a good clip--then you need to look at your options for exercise and find out what you can realistically do to begin. Let's use running as an example. Running is very popular because it's just about the most straightforward and guaranteed way of getting a good cardio workout‚ and it can be done just about anywhere, with minimal equipment or facilities.

117. If you want to take up running, and I give My confirmation, you'll want to do some research and be clear on the right way to do it and not get hurt, and especially, the right way to begin, and what you need in order to do it safely (such as a good pair of running shoes). Again, probably the most important piece of advice you'll get is to start out slow. Do you know what that means for the exercise you're getting into?

118. I'll give you an idea. Some books or websites, for example, recommend that you begin running by alternating between a slow run--or jog--and a fast walk. Warm up with some walking, jog until you feel like walking, then walk until you feel like jogging, or until you feel like you've caught your breath sufficiently and can run a little more. Sounds too easy, doesn't it? Well, that's what I mean when I tell you to start out slow. As you do this faithfully, your walking periods will shorten and you'll run more and more, till you don't need to take walking breaks anymore and can run for the full length of your exercise time.

119. That's just one example, specific to running, to help give you an idea of how you should begin doing something relatively easy, with some exertion but not too much, and work up over time to a more intense workout.

120. Whatever you do, remember the basics of exercising: Warm up slowly first, don't push yourself too hard (but don't be too easy on yourself either), and then finally, be sure to cool down at the end. Understanding your heart rate and staying in a good range for your body is the easiest way to know if your exercise is enough to do you good and yet isn't too much.

121. I've given you a lot of good advice in this Letter‚ and if you follow it prayerfully, you'll do well. Reread it if you must. It's a lot of information, a lot of details and points that can be a bit difficult to fully grasp or understand the first time around, especially if they're new to you.

122. In short, here's what you need:

123. * Options. Find out what your options are for good exercise, both cardio and resistance training. If you don't have sufficient options, then work on making more options available. Expand your horizons, be creative, and stretch your faith! Philippians 4:19!

124. * Inform yourself. Understand the benefits and drawbacks (as well as any potential risks) of the specific exercises you'd like to do. Know your body, understand your heart rate, then ask Me for wisdom to apply this knowledge.

125. * A plan. Choose your forms of exercise and make a plan, then follow it. Choose something that's doable and the right intensity for you, and that you can stick with. That doesn't mean you can't have variety; variety is great. But a general plan can help you to make consistent progress.

126. * Consistency. Finally, you need to keep it up regularly for the rest of your life. Your plan and exercises can change‚ and they should change, but regardless of how you do it, you need to get your exercise.

127. My dear loves, physical fitness is not easy to attain, and it most certainly isn't instant. Building up to physical fitness is something that takes time in the best of circumstances, more so if you've never given exercise much importance or are a little older. But I know you can do it, and you must, if you want to be healthy. It's vital that you give exercise the importance it deserves‚ and that you give it time to do its work. You must begin now, and you must begin slowly‚ to build this foundation of health in your life.

128. You are like lighthouses for Me, guiding battered vessels from the stormy oceans of life into My safe harbor. I have placed you right on the shore, facing the sea, and sometimes a little distance out, so that as many as possible will see your light and be drawn to Me. The sea of this physical world is always beating against you, threatening to erode you or bring you down. I cannot place you far inland, safe and away from the ravages of the sea; I cannot remove you from this world or you could not be My lights in it. But I have taught you to build strong and lasting foundations that will keep you safe and physically fit to be My lights to this world.

129. Through obeying My rules for healthy living, you ensure that your lighthouse is carefully and methodically built up and maintained, and that you stand strong as My light to the weary ships at sea. Through your obedience in these little things, you are able to fulfill your destiny.

More jewels from our Creator on the need for physical exercise

130. (Jesus:) Fight for regular daily exercise. When you do, you're adding manifold blessings to your life and health. Each time you don't get it, you're depleting your body's stockpile of good health, resistance and stamina.

*

131. (Jesus:) When you're busy, exercise is often the first thing that goes‚ and it's understandable that you'd want to drop it because, unlike food, you can usually go without exercise and not feel the effects for a while. But the fact of the matter is, you need that exercise. It keeps you resilient and strong and boosts your health and overall well-being.

132. Even if you can only afford to go out for a half-hour or 45-minute brisk walk, or just run for 20 minutes on a treadmill, it's better than doing nothing at all.

*

133. (Jesus:) Fresh air and sunshine are important in exercise. Get outside and get some sunshine and fresh air, at least as fresh as you can get it. Indoor exercise, such as workout videos, exercise machines, and such‚ have their place and are certainly a good solution for times when the weather isn't good, or you don't have nearby locations where it's safe to exercise outside, or even just as part of the variety you include in your exercise. But don't neglect being outdoors regularly so that you benefit from both the sunshine and the fresh air.

134. And in order to have a good balance, be sure to have recreational exercise too. Do things that you enjoy and that will keep exercise fun and appealing to you, such as sports, or even something as simple as going on a brisk walk with someone you enjoy talking to. Having fun while you exercise can be a secret to helping you be consistent.

Make it possible

135. (Mama:) I can almost hear some of you wondering how you're going to be able to do this. I want to challenge you to put the Lord on the spot and ask Him for the solutions that will help to make it possible. I know the Lord will give you good ideas.

136. Just realize right here and now that it will be a sacrifice of time. You will have less time for other things if you cut a full hour out of your day and dedicate it to having exercise. But the Lord considers it worth it. In fact, the Lord considers it imperative. If the Lord considers it to be that important, then you should too.

137. So stop worrying about what isn't going to get done, and put your focus and energies into asking the Lord how to make it work, and then do it. Be prepared to sacrifice to make it happen- by sometimes not doing other things you would have liked to do.

138. It's an investment in your long-term health. Would you rather have less quality of life as you get older, and be limited in your activities on a permanent basis (or even see your life shortened altogether), or would you rather give an hour every day toward investing in your health? If you will engage in regular, vigorous exercise‚ you'll not only reap long-term benefits, but right here and now you'll be happier, more energetic, able to focus better, get sick less, and many other good things. In short, you will do better work in less time if you are obedient to the Lord's health rules. So even from a work standpoint it's worth it.

139. I will say it again: It's worth it, my friends. So obey the Lord and do it!

Exercise [box]

Structured exercise--physical activity at the right intensity and for the right lengths of time--is one of the three fundamental physical elements to a healthy life, along with eating and sleeping well. Following are some of the many benefits of physical activity:

Builds muscle, tendon, and ligament strength.

Helps manage weight.

Strengthens your heart and respiratory system.

Builds endurance. Cardiovascular exercise increases blood flow and the ability of the blood to carry oxygen. Also increases the body's ability to use oxygen.

Helps build and maintain bones, resulting in increased flexibility and less fractures.

Lowers risk of heart disease, high cholesterol, diabetes, cancer, and many other diseases.

Decreases arthritis symptoms by keeping joints flexible and building muscle to support the joints.

Reduces the risk of osteoporosis by delaying bone loss and promoting bone formation and strengthening.

Helps control blood pressure.

Improves your immune system.

Improves your physical looks. When you're young and your body is growing and forming (bone structure keeps forming and growing up until you're 30 or 35), exercise is very important to growing strong, and to a healthy structure. It also improves physical appearance, facial and otherwise. At any age, exercise will improve your looks.

Helps you sleep better.

Increases intestinal activity, relieving constipation and improving your body's elimination.

Increases perspiration, which aids cleansing through the skin and curbs bloating.

Enhances your posture.

Reduces mental and muscular tension, and increases concentration and energy levels.

Reduces feelings of depression and anxiety.

Improves self-esteem and feelings of well-being.

Improves balance--especially important for older adults.

Increases the amount of blood that flows to the skin, making it look and feel healthier. Improves skin tone and elasticity.

You'll feel healthier and be healthier. Exercisers feel sick about 30% less than non-exercisers, according to studies.

Physical activity and nutrition work together for better health. Being active increases the amount of calories burned. As people age, their metabolism slows, so maintaining energy balance requires moving more and eating less.

* Toddlers and children should get lots of exercise that stimulates endurance‚ coordination, awareness, and strength, as appropriate to their age and capacity.

* Getting plenty of physical exercise and activity during infancy is essential to developing a strong bone structure, as well as strong muscles and joints, for life.

* Studies have found that physically fit children do better academically.

* Exercise is safe for people of all ages. Being 40, 50‚ 60 or more years old doesn't mean you can't exercise regularly and be (or become) physically fit. Also, the older you are, the more you need regular exercise. But you should:

* Go slow‚ if you haven't exercised in a while, or aren't fit.

* Exercise at the right intensity for you--know your training heart rate. (See the accompanying information on training heart rate.)

* Take more time to warm up and cool down. Stretch more slowly.

* Drink water more regularly. Don't get dehydrated.

* Being thin doesn't mean you're healthy or fit. Fitness isn't only about how much you weigh. On the other hand, obesity is inconsistent with good health or fitness.

* Most people can exercise without risk, but if you have a chronic health problem such as heart disease, high blood pressure, diabetes, osteoporosis, asthma, or obesity, or if you have a high risk for heart disease or family propensity to one of these diseases, then you may need to consult a doctor or inform yourself as to what physical activity, and what level of physical activity, is safe for you. And, of course, be sure to ask the Lord for His personalized counsel.

Three important elements of physical activity

* Cardiovascular exercise: Any exercise that keeps your heart beating at about 60-85% of your maximum heart rate for a minimum of 20 minutes, preferably 45 to 60 minutes. It's important to warm up by beginning to exercise at a slow pace, then start counting your 20-60 minutes of cardio exercise. Finally, be sure to slow down gradually over about 5 or more minutes.

Most sports have cardiovascular elements, but are not considered cardiovascular exercise because they do not provide uninterrupted exercise. Still, sports are an excellent way to complement your fitness and exercise program‚ and they promote coordination, flexibility‚ balance, and good reflexes, all of which are part of fitness.

* Strength training: Resistance training, strength building, and weight-lifting activities. These help build and maintain bones and muscles by working them against gravity. Resistance training is very beneficial to your health, especially past the age of 35.

* Warming up and cooling down, and stretching: It's very important to warm up before any exercise‚ and to cool down afterwards. The main reason for warming up and cooling down is both to increase performance and to prevent injuries. Stretching is also recommended, for the same reasons. Stretching brings a risk of injury, though, so it should be performed with a lot of caution. And it's usually most effective when done after exercise; not before, and not both before and after.

Understand your training heart rate zone

The most effective and easy way to know if your exercise is the correct intensity is to find your training heart rate zone--in other words, the zone your heart rate should be in while you exercise, as you "train" your body and become more fit. Cardio exercise that is most effective keeps your heart beating at about 60-85% of your maximum heart rate. The range between these percentages is your training heart rate zone.

It is especially important to know your training heart rate zone if you are older, or have a weak heart, or any condition that could be exacerbated by overdoing physically or starting out too vigorously. Your heart rate tells you how hard your body is working--which helps you to know how much benefit it's receiving from the exercise, but is also a clear indication of how much is safe and if you are overdoing or straining yourself. It will also tell you if you are not exercising vigorously enough and thus not getting optimum benefit out of the time you spend exercising.

Figuring out your own training heart zone can seem a little complicated, but the good news is that you only have to do it every once in a while, or even just once is better than nothing‚ and then remember the numbers and exercise accordingly.

There are a couple of standard ways to calculate your zone. One way is very simple:

220 - (your age) = your maximum heart rate (MHR).

That method is generally considered to be on the low end of the scale, especially for older people. In other words, the target heart rates in the chart published in Eve, especially for those over 40, are low compared to what they could be--and should be if you are fit.

Another way to calculate your zone, which is considered more accurate for older people‚ especially those who are very healthy and fit, is to calculate your MHR with the formula MHR = 205 - (half your age in years, or 0.5 x age). 36-year-old Joe, for example, has a maximum heart rate (MHR) of 187. So Joe's training heart rate zone is 112-159 beats per minute (BPM)‚ which is 60-85% of his MHR of 187 BPM (see chart).

Please note that if you are very unfit, or have a weak heart or other physical problems, you should start with the low-end estimations and work up slowly to these higher numbers. If at any point in your exercise you are so out of breath that you're unable to talk, you're exercising too hard.

Here's a simple chart with heart rate intensity zones in beats per minute, estimated by age in 5-year intervals: (See chart at bottom of page.)

Exercising at 60-70% of your MHR (light intensity, in the chart) should usually be considered the bare minimum, if you want to get results from your exercise. Though some exercise programs have found benefits in exercising at intensities lower than 60%‚ it's generally best to exercise at no less than 60% of your MHR. 60% is already light intensity exercise.

Exercising at 70-80% of your maximum heart rate makes for moderate intensity exercise. This category also burns more calories overall, but fewer of them come from the body stores of fat.

Training at 80-90% of your maximum heart rate is only for the very fit, and can be dangerous for those who are not used to it, haven't built up to it properly, or have a weak heart. Unless you know what you're doing‚ never exceed 90% of your MHR while exercising.

One often misunderstood notion is that low-intensity exercise is best for weight loss, because most of the calories burned come from fat. While it's true that low-intensity exercise burns a higher percentage of calories from fat, a higher-intensity workout burns more calories overall in a shorter period of time, including calories from fat. So the number of actual calories from fat that are burned comes out to about the same or more in high-intensity exercise, and you burn a good deal more calories from other places to boot. If you're going to exercise at a very low intensity, you'll need to exercise for longer periods of time to get good results.

This is a very quick and concise explanation and MHR calculation that gives a general guideline for heart rates and what is effective for most people's needs. It may not be entirely accurate for you because it's based on statistics, not a stress test of your body. Your body may be capable of and need harder exercise‚ or the target heart rates in the preceding chart may be too much for you, if you have a weaker heart‚ for example. Apply this information with wisdom. Remember to pay heed to your body and, most of all, to ask the Lord and confirm your exercise goals and plan with Him.

Quick way to determine your heart rate while you're exercising: Take your pulse at the wrist or neck for six seconds, then add 0 to your count. This is your current heart rate.

Is a slower heart rate healthy?

Your heart is a muscle that's strengthened by aerobic or cardiovascular exercise. Exercising regularly strengthens your heart so that it can pump enough blood to feed and oxygenate your body in fewer strokes; your lungs also become stronger, all of which means that your resting heart rate (RHR) will be lower.

By itself, RHR is not a good indicator of fitness, because there can be other reasons for a slow heart rate, such as a naturally large heart or a weak heart. But if you are exercising regularly and your resting heart rate lowers, that's a good sign. It means your heart and lungs are getting stronger.

Determining whether you're fit or not can be difficult. Some good indicators: If you can regularly exercise at or near the MET* levels for your age and gender. Or if you regularly (at least 3 or 4 times a week) do cardiovascular exercise at a minimum of 60% of your MHR. *(METs: metabolic equivalents‚ a means of measuring the intensity of an activity, explained later.)

How much physical activity is necessary?

140. (Jesus:) Ideally, everyone should have good, vigorous exercise every day. You should have several days a week (at least 4) to do cardiovascular exercise, and you should ask Me how to fit in resistance training or strength training as well. For example‚ you could say that 4 days a week you'll do cardio, and 2 days a week you'll do a good workout with weights and stretches and resistance training. Or you could say that every day you're going to get 30 minutes of cardio, and 15 minutes of resistance training, and with some stretches and warm-up and cool-down, that's your dedicated hour.

141. The main thing is that most of you need to change your perspective of what is vigorous, what "counts" as quality exercise. By vigorous I mean exercise that gets you sweating and your heart pumping, that pushes your body a little and actually works it.

142. Exercise doesn't always have to be done in one shot, and can be divided into smaller 10- or 15-minute slots throughout the day. That's an acceptable way of getting exercise on the days when you can't stop and get a full hour in. But it's not good if that's the only way you exercise. For one thing, chances are that your 10 or 15 minutes won't be all that vigorous, and for another thing, you're missing out on full cardiovascular strengthening if you only get short slots of exercise.

143. In order for your heart and respiratory system to be strengthened, you have to do cardio exercise for a minimum of 20 minutes a few times a week. Every so often, or for a few minutes at a time, won't cut it.

144. If you're not fit, or haven't been exercising regularly at a moderate to strenuous intensity, you'll have to start slowly, and you'll probably reach the middle to high end of your target heart rate zone with some pretty easy exercise. That's okay. That's a start. As you consistently exercise and get your heart pumping at that rate, and keep it pumping in your training heart rate zone for an extended period of time, several days a week, your heart will be strengthened and become capable of sustaining more vigorous activities while pumping less. That's a good thing. It's healthy and it's what you're shooting for.

145. So that means that if, today, a brisk walk up a hill gets your heart pumping in the high end of your target heart rate, then after a few weeks of exercising faithfully, you'll probably have to walk faster or jog or run to keep your heart at the same rate. Your heart will grow stronger and you will need to exercise more vigorously in order to be strengthened further.

146. It's wonderful how I made your body‚ isn't it? Exercise builds up and strengthens your body in every way. Exercise strengthens your respiratory system, your heart, your immune system, your muscles and bones, your body's ability to use the oxygen it gets, your circulation, and your body's efficiency at using energy.

147. It helps you to rest better, and keeps every part of you healthier and even nicer-looking. I made the human body to be strengthened, to thrive on exercise and even on being pushed to increase its capabilities. It's very similar to your spirit, in that if you push forward, you grow and become stronger, whereas if you stop and do nothing, you start sliding backward.

148. I hope you are beginning to realize how important it is to Me that you get your exercise regularly. It's not just a good idea or a recommendation; it's a fundamental pillar of your health, and you should consider your health very important. If you don't, know that I do, so respect it for My sake, and for the sake of the work you do for Me and the love I have for you.

149. I need you, and I want you feeling good, happy, energetic, and full of life as much as possible, not to mention healthy and strong. And exercise‚ My loves‚ is a vital part of that. Please understand that I consider this very important. Pray and ask Me to help you to see this as I do, and then to do it!

Measuring the intensity of physical exercise [box]

Another way to figure out if the exercise you're doing is vigorous enough to stimulate your heart and respiratory (cardiovascular) system is to calculate its intensity in metabolic equivalents (METs). One MET is the energy you expend at rest.

A MET is a way of expressing the body's need for oxygen as it does something. When you're at rest or sleeping, you need the oxygen equivalent of 1 MET. Walking, for example, uses 2 to 3 times as much oxygen, so it's equivalent to 2-3 METs.

Following is a list of common forms of exercise, and their approximate MET levels (based on one hour of the listed activity). MET levels vary from person to person and according to the intensity of the activity, but this can help give you an idea.

And here's a simple calculation to find your target MET level for exercising:

Men = 14.7 - (.11 x your age in years)

Women = 14.7 - (.13 x your age in years)

So 36-year-old Joe would be very fit if he exercised regularly for an hour at about 10.7 METs.--For example, if he ran 6 mph for an hour, several days a week, or however often he took cardio exercise. If he ran 6 mph for half an hour, that would count as roughly 5 METs.

According to researchers, hitting your target METs or higher indicates very good to excellent cardiovascular fitness. Attaining at least 85% of your target MET level is considered okay, but improvement is recommended. In one study of women over 35, those whose capacity for exercising was below 85% of their target MET level were twice as likely to die within 8 years as those who exercised at 85% or more of their target MET level. And people's ability to exercise was closely tied to their life expectancy: Those who were capable of harder exercise--because they exercised more and were more fit--lived longer.

If you're very unfit and don't exercise at your target MET level, even exercising for thirty minutes at 60%-70% of your maximum heart rate 5-7 days a week is likely to help you work up to your target MET level over time.

150. (Question:) This target MET level sets the bar pretty high. If this is a measurement of fitness‚ that makes most of us unfit. Are we all supposed to try to attain this fitness level?

151. (Jesus: ) This is representative of what fitness means. It's an approximate measurement that can be used as a guide or standard, but I don't want anyone to push themselves to try to attain this too quickly.

152. When exercising, especially if you're just starting out and haven't exercised regularly‚ it's more important to concentrate on keeping your heart rate in your training zone--not too high and not too low. Keeping it around 70% of your MHR is a good average, and will ensure that you continue to make progress toward fitness without overdoing.

153. This chart and the metabolic equivalents are to give you an idea of what you can work up to with time. It shouldn't be used as an absolute standard that everyone has to achieve.

154. It's a good fitness level, and if you can achieve it (which most of you will be able to, with time and without straining your bodies), you'll be in excellent form. Fitness is not unattainable. It's very much within reach. It requires consistency, a little effort, and discipline, but it's well worth it.

155. Just don't try to get there too quickly, or you'll strain yourself and could even wind up causing permanent damage. Take it one day at a time, have patience, work at it consistently, and each day you'll be making progress.

156. Most importantly, ask Me any specific questions you have about your exercise.

Note: Once again, remember that while it's important to exercise with sufficient intensity to get results, it's also important to not overdo and thereby hurt yourself. This is especially important if you haven't been exercising regularly, and more so if you've never exercised regularly and are at or reaching middle age. In that case, you will have to exercise very moderately for a long time--probably for months--before you're able to achieve your goals of more vigorous exercise. Be prayerful and pay attention to your heart rate; this is the best way to ensure that your exercise isn't too easy or too hard.

Ideas for how to make your exercise more vigorous, without fancy equipment or ideal facilities [box]

* Get a low, sturdy wooden box‚ and use it as a stepper.

* Do a workout video.

* Dance to fast music.

* Climb stairs.

* Use your arms while walking--pump them overhead and out to the sides, etc.

* Run in place.

* Do push-ups, chin-ups, sit-ups, squats, lunges, dips and other calisthenics. With some of these, you could use improvised weights.

* Lie on an exercise mat and do abdominal exercises such as crunches, reverse crunches (lifting your legs instead of torso), bicycle kicks, etc.

* Invest in dumbbells, an exercise mat, a jump rope.

* Improvise. Cans, bottles filled with water or sand, a bag of potatoes, etc., can be used as weights. Or make your own weights out of cans filled with cement and a metal pole. Be very careful and prayerful with any improvised weights, and don't take risks. Be sure to ask the Lord for guidance. In some cases it would be better to have the faith and vision for investing in proper equipment.

* A simple rope can become a jump rope.

* Power walk, jog or run, if there are streets or sidewalks or trails where you can safely do this. Or get a bicycle.

* Provision membership in a gym.

Be inventive! Where there's a will, there's a way!

Are sports drinks good or necessary when exercising? [box]

Sports drinks--such as Gatorade--contain carbohydrates and electrolytes, so they rehydrate you more quickly than water and replenish some of your energy. For most common exercise, however, water is sufficient and sports drinks are unnecessary, because your body doesn't need that quick restoring of hydration, energy, and electrolytes‚ and gains little from it. In these cases, the extra sugar and calories in sports drinks make plain water a healthier option.

Generally speaking, only if you're exercising enough to sweat profusely for more than about two hours do you need the added boost of easily absorbable carbs and electrolytes, such as is found in sports drinks. The added carbohydrates, electrolytes (and protein‚ if available) in sports drinks help your body absorb liquid better and more quickly. Sports drinks taken during exercise should have no more than 6-8% carbohydrates, as more than that makes it harder, and not easier to absorb, and can upset your stomach.

Here's a simple home-made recipe for a sports drink:

Makes one 250 ml cup.

* 125 ml (1/2 cup) orange juice.

* 125 ml (1/2 cup) water.

* 0.25 ml (pinch) salt.

Nutrition information (per 250 ml):

* calories: 59.

* carbohydrates: 14 grams.

* sodium: 118 mg.

Energy drinks--such as Red Bull--are not the same. Because of their caffeine content, it's not good to take energy drinks just before or during exercise. It can even be quite dangerous in some cases.