Resistance Training

DeAnna Willman photo Jonathan Borba@unsplash

You have turned for me my mourning into dancing: Psalm 30:11

Let them paise His name with dancing! Psalm 149:3

Praise Him with tambourine and dance; praise Him with strings and pipe!

Psalm 150:4

In the time since we last met, it has been an exercise of thinking positive thoughts even in disappointments and sorrow. It has also been a time of visualizing success in areas I want to change. There is progress. I still have a way to go till both are a permanent and automatic part of my own life, but the progress is good and makes me want to continue in going forward in order to have greater success. HalleluYah!

How about you? What success have you had in this time? Are you mindfully tracking and applauding your progress? I hope so. You deserve to rejoice in the changes you are choosing to make.

Today we will discuss two more brain helpers. These two are connected; exercise and lifestyle. I’m sure that you are saying to yourself, “well, duh! Of course, exercise and lifestyle are important to brain and body health! I hear it all the time. I know I’m supposed to exercise. But I don’t have time or money to go to the gym. And eating healthy is expensive, right?! Do we have to discuss these two?”

This is where the mind “leg” of our three legged stool is vitally important. The mind has taken in the information that lifestyle and exercise is important, even vital for health of mind, body, and spirit. The mind has considered the possibilities (and excuses). The mind has made choices that have consequences. Those consequences are apparent in your physical and mental health. A healthy mind will make healthier choices which in turn will strengthen the other two “legs” of the stool, the body and the spirit. We have been working on healing within the mind and brain for several months now. However, what good is it to come this far to simply stop moving forward and accept mediocre health in the body?

It might help if we look at how exercise and lifestyle help the brain. First, all forms of exercise improve cognitive ability- the brain’s ability to function. This also prevents cognitive decline and health issues such as dementia. Exercise also helps improve mood; the brain will release serotonin, dopamine, and endorphins which brings about a sense of well-being and contentment. The benefit is even greater when you exercise with a friend or someone whom you enjoy. This is very helpful in changing those thoughts, emotions, beliefs that you no longer want to give space to in your mind.

Aerobic exercise, such as walking, running, and cycling, increase the brain’s neuroplasticity. Remember, that is the brain’s ability to be changed and shaped. Increasing the neuroplasticity is a real bonus for those who desire to change anything in their lives or simply keep the brain “young”. Aerobic exercise also increases the volume of the hippocampus, the area of the brain where memory is stored. Want to improve your memory? Practice getting regular aerobic exercise.

Blood flow is also increased within the brain during exercise. This allows more blood and nutrients to reach your brain. That afternoon slump and sluggishness doesn’t need more coffee. Your brain needs more blood flow. Get outside and take a 30 minute walk! You will find decision making, coming up with new ideas and even remembering something important come much easier as a result. Regular exercise also has the benefit of promoting better sleep, another brain helper! During exercise the brain releases more melatonin (the sleep hormone), the body becomes tired, and you are less likely to lie awake stewing in your thoughts.

Resistance training is also good as it continues to strengthen your muscles. It doesn’t seem that would affect the brain, but it does! It helps with metabolism, blood sugar, blood pressure, stress, and even clearing the mind. It’s an action that begins within the mind that engages the muscles and benefits the brain. It doesn’t have to be hard. Simply add some weight or a resistance band to your exercise.

The best type of exercise is one that you enjoy and will engage in on a regular basis. But you can easily sneak extra exercise into your day by taking the stairs and resist taking the elevator. Resist the convenience of a close parking space wherever you go. Park at least 20 parking spots away from your destination. Then walk that space quickly, just enough to increase your heart rate a bit. Ride a bike rather than drive when you are going someplace within 3 miles of your house. (just wear a helmet and watch for traffic) Purchase a rebounder and jump during the commercials when you watch the game or show. Resist sitting in the employee lounge or local restaurant and walk during your lunch hour. Resist the gravitational pull of the couch and contact a friend and play a game of tennis, basketball, pickleball, or even play and run around with your kids. Take the dog for an extra walk/hike. All of these, along with a regular exercise routine (bike, swim, jog, walk, etc), will help the brain heal and change. God created the body to move and the brain to benefit from that movement. Take advantage and enjoy! Resist being lazy!

Lifestyle covers so much more than just eating healthy, though that too is a part of healing the brain. Yes, you need to be mindful of what you put into the temple of the Holy Spirit. You are either maintaining that temple with honor or you are allowing it to deteriorate faster than God intends. You are either placing value in your health and utilizing it for the kingdom of God, or you are choosing to bury that talent as the selfish servant did in Yeshua’s parable. What you eat is important and affects your brain. Are you eating at least 1 gram of protein for every 2 pounds you weigh? Do you include healthy fats such as nuts, seeds, avocadoes, butter, and meat; and getting more fruits and vegetables every day? Don’t like veggies? Choose to start liking them! Resist added sugars. Resist processed and ultra-processed foods (junk foods and stuff in the middle aisles of grocery store). Your brain also needs lots of water. Approximately 1 quart for every 50 pounds of weight you carry is needed. Resist the idea that coffee and tea qualify as hydrating liquids for the body and brain.

But what you eat and drink are just a part of a lifestyle that will help the brain. Do you smoke? Resist! Visualize yourself successfully resisting and even not wanting to smoke. Find an alternative activity to take its place. Do you drink alcohol? Resist having more than a glass or two at one sitting or meal. Do you sit all day at work? Take 10 minutes every 2 hours to get up and move! Same if you sit in a car or truck for work.

Part of your lifestyle also includes the people with whom you associate, your work or schooling, activities outside of work or school, hobbies (or lack of), pastimes, organizations, how you bless/serve others, and even your environment. That includes both home, work or school, and community. Your physical environment as well as the spiritual and mental environment need to be considered. “Mess causes stress” is a truth. If your environment is messy, it causes stress upon the brain, which in turn stresses the body. Everything about your life is part of your lifestyle. Take it all back to the word of God. Does this line up with what God desires and intended for His people? Is my life honoring Him and others? If in doubt, ask the Father! He gives wisdom to those who ask.

This week take inventory of your exercise and lifestyle. How have they served you thus far? What is the intention of our God and Creator regarding these two components of our health? How and where can you make improvements? What steps will you take this week and going forward to be more in line with God’s intention for your brain and body? Take it a step at a time and note how each step makes you feel, helps you function, brings you closer to the overall health you desire. Remember, you have the information, you must consider all probabilities (will I or wont I?) and then make a choice. Your choices will have consequences. May they be exciting and beneficial consequences!

Until next time….

And God said, “Behold I have given you every plant yielding seed that is on the face of the earth, and every tree with seed in its fruit. You shall have them for food. Genesis 1:29

For I am YHWH who brought you up out of the land of Egypt to be your God. You shall therefore be holy, for I am holy. This is the law regarding beast, bird, and every living creature that moves through the waters and upon the ground, to make a distinction between the unclean and the clean and between the living creatures that may be eaten and those that may not be eaten. Leviticus 11:45-47