Have you ever wondered if God wants you to exercise? I mean really…does He even care if you’re physically active?
I believe the answer to those questions are yes!
Look in the mirror…do you see those muscles, the bendable joints, the bones? God put them all together perfectly because He knew women would need to be strong, flexible, and able to move quickly from one thing to the next.
Exercise or being physically active, is not just good for women, it’s great. Because of that, this post will provide you with why and how much you need to exercise, plus 10 equipment free ways to move your body.
There are so many ways you benefit when you choose to be mindful about moving your body.
Guess what – it’s even possible to work exercise into your busy life.
After all, it’s the Holy Spirit’s dwelling place and called the “temple of God”.
I’m confident that by the time you’ve finished reading, or listening to, this post, you’ll be fully equipped to start exercising your body in a manner that glorifies God and stewards the beautiful body God gave you amazingly well.
Are you ready to move?
*If you have any health conditions please be sure you’re doctor has cleared you for exercise.
How Active Do I Need to Be?
Everyone needs a minimum of 2 ½ hours of moderate activity per week plus 2-3 days of strength training.
Or…you can do 75 minutes of vigorous activity per week plus the strength training.
The harder you’re breathing, the less time you have to spend working out. There’s another bonus to vigorous exercise –
There’s good news though, about all this activity women need to do – it doesn’t have to be done all at once or even in the gym.
You may already be more active than you give yourself credit for. Use this PDF to determine just how active you already are: Daily Activity Questionnaire
Why You Need to Move
There are so many benefits to moving your body, and not just the weight loss one. Science has shown that women who are physically active have better body image and are more appreciative of, and compassionate for, their bodies.
Moving your body also improves depression, stress, anxiety, and many other mental health illnesses.
Diabetes can be prevented, or improved, due to the effect exercise has on your body’s sensitivity to insulin. Heart diseases, including blood pressure, stroke and heart attack risk, are also improved or prevented with activity.
Your hormones even like exercise – estrogen, dopamine, and serotonin all respond favorably to physical activity.
Now that you’ve got a wee taste of the why’s behind mindfully moving your body it’s time for some way’s a busy woman, like you, can make activity a regular part of her life.
10 Ways for Busy Women to Get Moving
Before you start mindfully moving I want to make you mindful of something important.
No matter what activity, or combo of activities you choose – your body needs to work.
If you’re wanting to reap the full benefits of moving your body, you have to push yourself.
Remember, everyone is different and what’s hard for you won’t be hard for someone else. That’s okay.
Everyday push and challenge yourself a bit more.
This one’s easy.
- Pick the furthest parking spot.
- Do laps around the office.
- Walk the mall when the weather outside is less than desirable.
- Walk the dog around 2-3 blocks twice a day.
Anytime you’ve gotta walk – make it a goal to walk further.
If you’ve got access to stairs, work stair climbing into your walking routine. This is a great way to get your heart rate up and increase the intensity of your exercise.
If you own a home in the PNW (Pacific Northwest) there’s always a ton of yard work needing done.
Do squats to get up and down, curls with anything your holding, and jog (or walk quickly) from one point to the next.
Yup! House cleaning counts as physical activity but…you’ve gotta be mindful about it.
- How can you work bicep curls, triceps dips or extensions, squats, lunges, calf raises, or planks into your house cleaning routine?
You could also make it a point to climb the stairs one or two times more than needed, do multiple laps around the room your cleaning, or put on some worship music and dance your house clean and your heart happy.
If you’ve got young kids, grandkids, or neighborhood kids – make it a point to play with them. Go outside and play ball or chase.
Challenge them to be active with you and teach them how to do squats, lunges, and bicep curls.
Kids love to move, so make it fun.
You could even have a dance party with them and laugh your way to good health. Even if you’re just playing dolls or cars, if your moving around then you’re being physically active.
I’ve mentioned dancing in a few steps already because it’s a great way to get your cardio in for the day. Depending on the type of dance, you might be able to fit strength training and vigorous exercise into your daily dance session as well.
Do a quick google search and you’ll be able to dance in no time. Here’s the first one I found.
Alert: This step only applies to married women. Guess what married ladies – sex with your husband counts as physical activity. I don’t need to get into details but this one could cover both your strength and cardio workout for the day.
It might even get you your 7 minutes of vigorous activity. Just want you to know there’s several ways to mindfully move your body that don’t involve the gym.
Apps are one of my favorite ways to be mindfully active. These days there’s literally an app for everything.
My favorite app is a 7 minute HIIT app that uses nothing but your body to strengthen you muscles and get your heart rate up.
Everyone can find 7 minutes – especially when you don’t even have to leave home.
Sarah likes couch to 5k and Freeletics is another app that’s got something for everyone.
Shopping while you exercise is a woman’s dream come true.
Shopping involves walking and walking = activity. Put a pep in your step and you’ll be doing your body right.
At the grocery store?
Grab a basket and not a cart and then use that basket to work those arm muscles. Do a few triceps extensions and curls as you’re moving each item into the basket.
Hold the basket with both hands and do a few squats and lunges.
Don’t worry if people are watching.
Yup! You can spend the day catching up on your favorite Netflix series and still be mindful about moving your body.
You’ve gotta be purposeful about it though.
Since many ways of enjoying your favorite shows don’t include commercials, you need to set a commercial break timer on your phone. Or…set a timer, get off the couch, and exercise while you watch.
There’s a myriad of exercises you can do, equipment free, in your living room. You could use
- the app I linked to above,
- this body weight workout,
or a combination of these
Working out while you’re working is possible and it’s something you should do.
Set a timer to go off every hour on your phone. Then stand up and do body weight exercises for 1-2 minutes. I used a combination of exercises from the above links to create this 5 day at work workout routine.
Tweak it to fit your day and your abilities.
Just remember to be mindful about moving your body while you’re working. Also…
Since work doesn’t allow you to get too sweaty and intense with your exercise, be sure to incorporate 3-4 HIIT workouts into your week as well.
There you have it ladies.
10 ways to mindfully move your body.
The reason exercise benefits you in so many ways is because God created you to move.
Many people are suffering because modern society is largely sedentary and doesn’t move the way people used to. Maybe this is you.
Maybe you know you should be exercising and more active but struggle with the follow through.
Start small and start with what you can do. Just start.
Even if you’re only active for 5 minutes a day, it’s progress if it’s 5 minutes more than what you’re doing now.
Look at your schedule.
Download the Discover Where Your Time Goes guide, if you haven’t already, so you can prayerfully figure out where, each day, you can fit activity.
The 10 ways provided in this post don’t require a gym membership, fancy equipment, or exorbitant amounts of time. They were designed to make exercise and activity work with your busy life.
Go move your beautiful body and thank God for blessing you with a body that’s able to be active.
Until next time…
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith. Hebrews 12:1-2
Don’t forget to check out the other posts in our Mindfulness series. We’ve got 4 Bible Study style posts
and 4 lifestyle posts with practical tools that’ll help you better care for the beautiful body, the temple of God, God entrusted you to steward.
- Food & Faith
- 8 Easy Ways to Make Mindfulness a Way of Life
- 5 Practical Ways to Meditate on God’s Word
- How to Mindfully Reduce Stress with God’s Word
Shine brightly woman of God. Shine brightly.