Are you one of the millions who began the New Year with a resolution to be more physically fit?  And are you one of the millions who have now arrived at the end of January, once again crossing the resolution off your list because you have failed?  Or are you the perpetual optimist, beginning each new day or each new month with the resolve to do better?

I hate to say, “Join the club,” but that pretty well describes it.  Particularly in the United States, there is an abundance of food, an abundance of great tasting food, and a lack of physical labor required to obtain, prepare and eat the food we consume. 

Although I am excited to get to specific disease states (we’ll start with cardiovascular disease), let’s finish the topics of general benefit for everyone with the topic most frequently addressed at this time of year: exercise.

Let me offer some suggestions for those who have difficulty starting an exercise program, whether for lack of a place, lack of time, or lack of motivation.  Perhaps start by parking further away from your destination, taking the stairs instead of the elevator, or bicycling instead of driving.  Find something you enjoy doing for your exercise program.  Most of the ball sports are more anaerobic than aerobic, but certainly offer better exercise than sitting on the couch or at the table.  Exercising with a friend or in a group has been helpful for many.   

There are certain cautions that we need to be aware of as we begin an exercise program.  If you are out of shape or have not exercised in a long time, start slowly and gradually increase.  An older individual should begin exercising at a lower intensity and progress more slowly than a younger individual.  Because of the limited usefulness of weight lifting (resistance training) before the growth plates have closed in teenagers, weight lifting for those under age 16 should be highly supervised. 

Outdoor enthusiasts need to exercise caution in high heat, especially if the humidity is high, which limits the cooling effects of sweating.  Cold weather presents fewer problems than heat if you dress in appropriate layers of clothing.  However, wind chill can drop an acceptable temperature to well below -20 F.  Air pollution may be detrimental to exercise, which may be reduced with a surgical mask, exercising on windy days, or staying indoors.  Exercise intensity may need to be reduced at higher altitudes.

The typical components of a physical exercise program include: 1) cardiovascular or aerobic activity; 2) muscular strength and endurance; and 3) flexibility or stretching.  The chart below represents general guidelines from standard texts. [i]

Type of Activity

Cardiovascular/ Aerobic activity

Resistance (Muscular strength)

Intensity

Up to 80% of maximal heart rate, which is 220 minus your age

Only 5-15 repetitions can be done

If overweight, up to 60% of maximal heart rate

1-3 sets

Duration

25-45 minutes/ session

1 minute rest between sets

Frequency

3-6 times per week

Every other day with same muscle group

Session

Warm up 3-5 minutes

Stretching and warm up with 50% of maximum weight

Conditioning 15-40 minutes

Breathe-exhale as weight is lifted

Cool down 2-5 minutes

Inhale as weight is lowered

Stretching is often ignored, but is a critical component of all exercise programs.  Those who may be unable to participate in full cardiovascular or weight-lifting programs will find properly performed stretching to give an immediate sense of well being.  Yoga classes, trainers at athletic clubs, or books can all be good resources to teach correct stretching.  Pilates are also excellent for body toning and control, but they are more challenging and more intensive than stretching.

It has been well documented that an exercise program provides benefits to health.  Reductions in hypertension (high blood pressure) and ischemic heart disease (usually from atherosclerosis) take place. [ii]   Exercise also improves carbohydrate metabolism and increased insulin sensitivity, along with weight control. [iii]   Osteoporosis is reduced with moderate intensity, weight-bearing exercise. [iv]   Exercise reduces depression and anxiety and builds self confidence. [v]  

Having given you all of these “standard” principles of exercise, commonly known to just about everybody who has ever seriously considered what it takes to get physically fit, let me just list some principles which may not be apparent as we strive to feel better, look better, and increase our quantity of life.

The Lord has told us several clues to being healthy, the most clearly stated in the Doctrine and Covenants, Section 89.  I have reviewed this before, but the promise at the end of the section makes it important to cover again. Starting with verse 18:

18 “And all saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel and marrow to their bones;

19 And shall find wisdom and great treasures of knowledge, even hidden treasures;

20 And shall run and not be weary, and shall walk and not faint;

21 And I, the Lord , give unto them a promise, that the destroying angel shall pass by them, as the children of Israel, and not slay them.  Amen.

I do not believe it is possible to “run and not be weary” if we are unable to run in the first place.  It is not possible to “walk and not faint” if we are unable to walk.   But, assuming our limbs are functional, we can increase our overall health if we follow the principles in the Word of Wisdom, including the subtle references it gives us to exercise.   So, as a reminder to us all, here are some of the principles I have gleaned from this marvelous Section:

1. Be warned that in our day there are evils and designs that exist in the hearts of conspiring men regarding our food and drink. (v. 4)
2. Drink pure liquids (the Lord says of our own make) (v. 6)
3. Strong drinks, tobacco, and hot drinks are not good for man.  (v. 7,8,9)
4. All wholesome herbs (plants) are ordained for our constitution, nature and use (v.10)
5. Eat fruits in their season.  (v. 11)
6. Be grateful for our food. (v. 11)
7. Eat food with prudence (v. 11)
8. Eat flesh (meats) sparingly, more specifically in times of cold or famine. (v. 12, 13)
9. All grain is designed for man (v. 14)
10. All fruit is designed for man (v. 16)

The preceding section, Section 88, has another verse that has helped me in my quest to discover the Lord’s counsel to me as I seek to get physically fit.  Verse 124 says in part, “…cease to sleep longer than is needful; retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated.” 

Perhaps the secret to physical fitness lies within the scriptures, and in our obedience to the principles contained therein.  The Lord has given us the best Owner’s Manual for our bodies in the divine counsel contained within the scriptures and the inspired words of our prophets, past and present.