Workout with the Word for a Quick

Spiritual, Mental and Physical Tune-up!

Even if you only have a minute, there’s time to squeeze in one of the QuickFits exercises at your home or office. They’re quick enough to fit in just about anywhere! For an added spiritual “work-out,” softly speak or meditate on the scriptural affirmation which accompanies each of the QuickFits (if not talking on the phone, of course!). Some of these you can even do while on an airplane, bus or train.

Do not sit for longer than 30 minutes at a time. If staring at a computer screen, stand and look into the distance. As long as no one is looking, roll your eyes, raise your eyebrows, then open and close your mouth as if silently saying, “Ahhh-ohhh.” Reach your arms up and stretch as tall as you can. Get a glass of water.

Fitting these exercises in during your day can also help prevent RSI (Repetitive Stress Injuries) such as Carpal Tunnel Syndrome or pain in the fingers, hands, forearms, elbows, shoulder, neck or back caused by repetitive movements (as are often experienced at a computer station). 

• Turn-Away Twist in a Chair

“Turn away my eyes from looking at worthless things, and revive me in Your way" Psalm 119:37.

While considering this scripture, you’ll be physically turning your body away from your desk or computer while figuratively turning away from the worthless things of this world (we’re certainly not saying your work is a worthless thing!).   

Keeping your feet planted firmly on the floor, and the backs of your thighs pressing into your chair, exhale and lift your abdomen as you gently turn to the right. Let your hands help you turn by holding on to the arm or back of the chair. Follow the twist with your eyes as you turn and try to look over the right shoulder. Breathe gently as you hold the twist and consider the scripture. Inhale and then exhale as you come back to center. Repeat on the other side.

• Chest Press

"I press toward the goal for the prize of the upward call of God in Christ Jesus" Philippians 3:14.
 

An oldie but goodie is the isometric hold you can do by pressing your palms together for a count of twenty, elbows up.

Breathe in gently and deeply for a count of ten, and then out for a count of ten. Repeat several times.

• Leg Lifts

“Because I wait upon the LORD, my strength is renewed. I shall mount up with wings as an eagle. I shall run and not be weary. I shall walk and not faint" (scriptural affirmation based on Isaiah 40:30).

Stand on one leg with your knee slightly bent. As needed, hold onto your chair or desk for balance. On the exhale, lift the leg directly to the side with either the leg straight or bent at a 90 degree angle.

Breathe gently as you hold for a few seconds and lower. Repeat until the muscle fatigues. Repeat on the other side. You can add resistance by pushing against the leg you are raising.