Tools of the trade  

158. (Mama:) A couple of things that might help make exercise easier for you, that you might consider investing in, or praying for the Lord to supply through some means, are:

159. An MP3 player. If you find exercise boring and you don't have a partner, or even if you enjoy the exercise but you want to "redeem the time" or get some input while doing so, it can really help to be able to listen to Word, music, book summaries, local language courses, or whatever the Lord shows you would be inspiring and helpful. It can distract you from the hard exercise you're doing and help the time to pass faster. Some people in our Home even listen to reports or prophecies as part of their work, or have the prayer list and key promises on their MP3 player so they can do prayer vigil, or put their memory work on their MP3 player for review. (You might find an MP3 player to be a blessing during other times, too; for example, while traveling, or while doing dishes or cleanup or cooking or other jobs that don't require you to listen to others or talk to others.)

160. A heart rate monitor. You can find fairly inexpensive models in about the $25-50 range, depending on how many features you want it to have, etc. I don't like to promote gadgets, or make it sound like any possession is something that everyone has to have. But if you feel it would help you to become more fit and motivate you more in reaching your exercise goals, or if you have a weak heart or need to be careful to stay in your target range, you might want to consider investing in a simple heart rate monitor. If it will help you to be more faithful with your exercise, and thus more healthy on the long term, it's well worth it and I know the Lord will be happy to supply it for you.

In closing  

161. That was a lot of information, some of it very technical, so I thought it would be best to summarize some of the main points, so that they're easier to remember.

162. * Exercise is vital to the health and development and maintenance of our bodies. We need exercise all throughout our lives. Children need plenty of exercise for good bone and muscle growth, and everybody needs exercise for strength and health.

163. * Exercise provides what our bodies need for so many of the vital cleansing and repair functions for good health. Without exercise, our bodies break down and will not be as healthy as they could otherwise be.

164. * If you don't have time, make time. That's a commandment from the Lord.

165. * Considering your daily work as your exercise is not good enough. What is vigorous is different for each person, but in general, you should break a sweat and feel your heart beating, and keep that up for a minimum of 30 minutes‚ as many days a week as possible, but no less than four.

166. * The three main aspects of exercise that you should include in your routine:Cardiovascular exercise‚ resistance or strength training, and warm-ups.

167. * On the practical side‚ find out if your exercise is intense enough by calculating your training heart rate and stay within 60-85% of your MHR. Or, you can average the intensity of your exercise according to the MET level chart.

168. Exercise really is important, dear Family, so please give it importance. It's not something that can be dispensed of without consequences. Ask the Lord to help you realize the importance of exercise, sunshine and fresh air, and to help you find an exercise program or plan that works for you. And then stick to it. It's part of your obedience. It's part of your duty as a disciple.

169. Even if you can't meet your exercise goals all the time, do what you can and make time for good vigorous exercise. Exercise will benefit you no matter how much you do it. Time spent exercising is worth it. It's not a waste of time. Let's do our part to have strong and healthy bodies!

Love in our wise Physician and Giver of good health, Mama

Excerpts of past Letters on exercise  

(Dad's advice to a pub member sick in bed suffering from an appendicitis attack:)

I have a few questions to ask you since I'm the doctor! First of all, have you been getting out for at least one or two hours of vigorous exercise every day? Son, how can you expect a blessing from the Lord when you disobey? That is not optional, it's not a suggestion, it's an order! Everybody in the Family has got to get out at least an hour or two for exercise every day!

Now you just haven't got any excuse for not getting out. Here's the way it is: There will always be work to do, you never get finished. Don't think, "Well, I want to finish this or finish that." I know, I've done it, and then my exercise time is gone and that's it!

You just cannot violate God's health rules any more than you can violate His moral rules or His Law of Love! You just can't do it and not suffer for it!

Why do you think I wrote those Letters anyhow? Did you read them? Well, what do you think about them? What do you think I wrote them for? (Maria: He's sorry he hasn't followed them now!) Did you guys think that those Letters‚ the instruction to get out every day, was optional and that you could just do it if you wanted to or you felt like it?

It's an order! Get out!--That's why I put it so bluntly in the title "Get Out!" (No.805.) Do we have to phone you every day and tell you to get out? Have you got to have a special delivery message?--I already wrote you one Letter!

I don't want to hear of another day that you don't get out for at least an hour or twoof good long vigorous walks, healthy exercise, every day, and I mean it!

What's the use of praying for you if you keep violating the rules? We just have to come back and pray for you again, and you keep getting sick again.

How much time have you saved by working too long, too late and too hard … so that it lands you in bed for a week? How much time does that save? That's not saving any time, is it? … It's far better for you to live regularly and take regular exercise.

Taking care of your body is part of your job! The Lord has said plenty about it in the Word, "Abuse not your body, it's the temple of the Holy Ghost!" (1Cor.3:16,17; 6:19.) Besides that, it's His tool to do His work, and you just can't abuse it, that's all! Everybody's always worried about the work. Well, let me tell you, God's a lot more worried about the worker!

Because the work's going to be no good if you don't take care of the worker, and your primary job is to take care of yourself. You have to take good care of yourself, and then you can take good care of others and the Lord's work.

I don't ever want to hear you guys again thinking that your work's so important you can't get some exercise! Taking care of your body is even more important than your work, in a way, because you're not gonna be able to work very long if you don't take care of your body!

You're the Lord's property and you better take care of His property, amen?

(Written April 1980)

*

(Dad to musicians:) I don't want you wearing yourselves out, overdoing, not getting enough rest or food or exercise.

If you don't really look to the Lord in very earnest prayer for the strength and the spirit and inspiration and the power of the Lord to help you through, you're apt to wear yourselves out and head yourselves for a nervous breakdown before you know it!

But most of all, live on a regular schedule. I don't care how important you think that particular recording is or that particular tape is or show that you're trying to finish, don't overdo, don't have too long recording sessions to where everybody's exhausted and worn out and ready for a nervous breakdown‚ or physical breakdown. I want you to get on a regular schedule, a regular sleep schedule of a good seven or eight hours sleep a night and regularly at regular times, regular meals.

Regular get-out times as well--at least an hour of good strenuous physical exercise outdoors in the fresh air and the sunshine or … whatever is your favorite form of good healthy exercise, whether it's indoor sport in bed or outdoor sport in the sea or wherever!

And that is not optional‚ that is not if you just feel like it and want to, that is going to be a requirement. That is part of your work time, if you will. I finally had to make it a law and a rule in our personal Homes over which I have direct control and insist, make'm get out.

I don't want to hear of any all-night sessions, I don't want to hear of any prolonged sessions that make you skip meals and get-out time and lose your rest and abuse your body and put too great a nervous strain on your constitution and too much of a drain on your spirit until you're so exhausted you can hardly think….

Remember, God's servant is even more important than His work, because without you we'll never get work done. (Written July 1981)

*

(Dad:) You know those artists and those photo men‚ they'll hang over their desks day and night, all scrunched up and their lungs compressed, stomach tied in knots and eyes going blind! You know what Sam Warner did, he actually developed tuberculosis! That's why I got so tough about that one-hour get-out every day; it's an order!--One to two hours every day in the fresh air, the sunshine and vigorous exercise!

And I want you to remind them, that is required! You can call it work time if you want to, but you've gotta do it! Because I know those guys! I know myself! I've got so much work to do I'm always tempted to think, "Well, I'm too busy today!" So what I do, I just consider that I've got to do it, like it or not, busy or not, just regular as clockwork as part of my schedule! (Written October 1982)

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(Dad: ) People who throw away their health, throw away everything! You're not going to do much good in this life unless you live it! Exercise time is time gained that will help you live long enough to help you do what you have to do! A prescription for good health is to work hard, exercise hard, live within your income and die happy! (Written August 1985)

*

(Dad:) I've preached time and time again over the years about the importance of getting enough good exercise! This has not only been with the purpose of keeping your weight down if necessary‚ but also because to stay in good overall health you need proper exercise. This is not just a suggestion, folks! If you want to stay healthy, getting proper exercise is imperative, and if you're not getting some good stimulating exercise on a regular basis‚ I'd suggest you sit down and plan your next get-out program!

Get some get-out and get it regularly. You'll feel so much better, you'll look better, and you'll probably last longer too! Just be prayerful and careful to plan your program well. If you've been out of the habit of getting good exercise, or you want to change or increase your exercise routine, remember to ease into it. I want you to get in shape, but not at the price of doing too much too fast, so that you risk your health by putting too much strain on your heart or other muscles and body parts! Ease into it, folks! Pray and find out what is a good exercise for you, and then build up to it slowly.

Remember, it's always good, even if you are simply walking, to warm up in the beginning and then cool back down at the end with some stretches, so that your muscles are not overworked or strained. Did you know most injuries to muscles and bones occur for lack of proper warm-up? So if you want those ankles, feet, knees, arms, legs‚ all those joints and every moving part to work well, warm up properly every time with all your exercising by stretching and starting out slowly. Even if you're simply walking, start out easy, then build up to a good pace if you want, and finally slow back down. Pray and ask the Lord to keep you safe during all your get-out times and to give you checks to know how much and when you've had enough! Written September 1998)

*

(Dad:) Some people find it very helpful in relieving stress to do some form of vigorous exercise, especially if you can go out in the fresh air and sunshine--whether it's a vigorous walk or bike ride or jogging or some other type of exercise. But even if you're limited for some reason and can't get outside, you can still do some indoor type of exercises, such as aerobics. Exercise really helps to relieve tension and emotional stress. (Written August 1998)