with Rev Dr Chris Walker
Fitness
We have just had the Sydney to Surf fun run. Over 80,000 people took part including the Prime Minister. It is the largest fun run in the world even bigger than ones in the USA. Professional athletes raced over the 14 kilometre course. Others staggered in having made it over heartbreak hill and down the long incline to Bondi Beach. Everyone who takes part has to be reasonably fit. Just to walk the 14 kilometres is an achievement.
Fitness is something we have all become more aware of and many take it very seriously. Others know they should do more exercise but are reluctant to do so. I often go for a walk at lunchtime past the Sydney Domain. Usually there are people running, playing soccer or touch football, or being led by a personal trainer in boxing exercises and other fitness activities.
I am personally something of a fitness person, though not nearly as much as some. Nevertheless, over twenty years ago I developed a routine I still try to follow having read material about fitness for various age groups. The recommendation was to do some exercise for an hour three times a week. That recommendation has not changed much. Currently people are encouraged to do 150 minutes of exercise a week. While vigorous exercise is more demanding and appropriate for younger people, those who are older can still do such exercises as walking, bike riding and swimming. While walking is the easiest as it does not require any equipment or a pool, I find it is good to vary what I do. So I do ride a bike and swim as well as walk. I used to run but walking is less taxing! It is also desirable to walk in different places. So while I walk the streets near where I live, I also enjoy going to places where I can walk along a bush track. Walking near water, the ocean, or in the bush has a refreshing quality about it. Walking and talking with someone is especially good. It is much harder to do that on a bike or in the pool!
Fitness is not just a matter of exercise. Getting enough sleep and eating well are all part of it. While it differs between people, and some can manage on less sleep than others, for most of us eight hours a night is a helpful guide. Sleeping more than eight hours doesn’t enable us to be more refreshed, unless we really have been sleep deprived. We can of course lie in bed thinking about things. We are told that curling up for a restorative 20 minute nap in the afternoon can boost our energy and mental alertness. I sometimes do this especially if I have an evening activity at which I want to be sharp. However, to nap for over 30-40 minutes can leave you feeling groggy and worse off.
Eating a balanced diet is known to be important for our physical well-being. Too much sugar, fatty foods, caffeine and alcohol are all detrimental. Vegetables are important and the less processed foods are the better. It is useful to be aware of the food triangle with the foods we should be eating most up to those we should just regard as occasional treats.
We are also more conscious now of the need to be well hydrated, as our bodies require water to function efficiently, especially our brains. Apparently if we are not well hydrated an imbalance can occur in our electrolytes, compromising energy levels. Without enough fluid our bodies can’t utilise glucose and fat for energy and our cells then can’t complete the energy release cycle leaving us fatigued. Hence we need to drink at least two litres of water every day which is quite a lot. I have also heard that savouring peppermint tea can reduce tiredness. Just the smell is refreshing.
Research suggests that being outside in the natural environment for just 20 minutes makes people feel more alive and energised and improves their overall sense of well-being. So a walk in the park or having lunch by a river or near the ocean is beneficial.
I have already spoken of the desirability of walking. We are encouraged to walk up stairs and walk around the office. It is important to take frequent short breaks from any repetitive work and do some gentle stretching and relaxing. It is not wise to work through your lunch break. Rather it is desirable to eat somewhere else than at your desk. In relation to computer work, it is important to avoid slouching. When you have good upright posture your upper body is extended rather than collapsed and your chest cavity opens up, which improves the intake of oxygen. Good posture and breaks enable us to avoid neck, shoulder and back pain. Sitting for extended periods of time is likely to lead to increased risk of developing health problems. So get up every hour for a few minutes. Our bodies were meant to move, so frequent small amounts of movement can really help.
All this emphasis on fitness should also lead us to respond to the question, “Fit for what”? Fitness can become an end in itself. From a Christian perspective, while we are meant to look after our bodies, they are to be used to serve God’s purposes. Jesus was probably quite fit given the amount of walking he did in going from town to town healing people, casting out demons and proclaiming the reign of God. Philip was led by the Spirit to go down the wilderness road that led from Jerusalem to Gaza. There he came across an Ethiopian eunuch, a court official, returning home having come to Jerusalem to worship. We are told Philip ran up to the Ethiopian’s chariot and heard him reading the prophet Isaiah. He was then invited into the chariot to explain the scripture to the Ethiopian official. Jesus and Philip were fit in order to proclaim the good news of the kingdom of God and of Jesus, the embodiment of the reign of God, the risen lord. May our lives also be fit in order to serve a higher purpose, God’s intention to bring about reconciliation and transformation. We do so with others as we together form the body of Christ.
Chris Walker
(National Consultant Christian Unity, Doctrine & Worship)