Health & Fitness Caring for the temple of the Holy Spirit

1 Corinthians 6:19-20 Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.

NEGLECTED HEALTH How do we dishonor God with our bodies?

Healthy lung/ smoker’s lung

tumor Smoking can lead to a slow painful death

Normal liver / Fatty liver / alcoholic's liver

REST How do we honor God with our bodies?

Sorts information / Prevents crankiness / Clear thinking / Coordination / Growth / Fight infection

Sleep recommendations from the CDC: 1.Go to bed at the same time each night, and rise at the same time each morning 2.Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold 3.Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music 4.Remove all TVs, computers, and other "gadgets" from the bedroom 5.Avoid physical activity within a few hours of bedtime 6.Avoid large meals before bedtime

DIET How do we honor God with our bodies?

Digestion / Boosts energy / Fights off disease / Feel great / Look great / Lose weight

EXERCISE How do we honor God with our bodies?

Boosts energy / Enhance mood / Healthy ph balance / Healthy weight loss / Healthy weight gain / Increase flexibility / Improve strength / Enhance agility / Remove toxins / Live better

SCORE IT: TEST IT: Plank Get in plank position on your elbows. Your body should form a straight line from your head to your ankles. Once in position, time how long you can maintain it with perfect form (don't let your hips hike up). Core Strength GreatYou can hold the position for two minutes without breaking perfect form. GoodYou can hold the position for 90 seconds without breaking perfect form. FairYou can hold this position for less than 90 seconds.

SCORE IT: TEST IT: Push-Ups Complete as many standard push- ups as possible, maintaining good form (don't let your back sag). Upper Body Strength Age Great♀>23>22>18>15 ♂>30>25>21>18 Good♀ ♂ Fair♀ ♂

SCORE IT: TEST IT: Squat Test Squat down until your glutes graze the seat of a chair. Return to standing. Repeat as many times as possible, maintaining perfect form (knees behind toes). LOWER-BODY STRENGTH Age Great♀>43>39>33>27 ♂>49>45>41>35 Good♀ ♂ Fair♀ ♂

SCORE IT: TEST IT: Reclining Hand-to-Big-Toe Pose Bend your left knee, and draw your thigh in. Straighten the leg as much as possible while pressing your heel toward the ceiling. Gently bring your leg as close to your head as possible. Note the angle of the leg in respect to your grounded leg. FLEXIBILITY Great♀Greater than 90 degrees with leg straight ♂Greater than 45 degrees with leg straight Good♀Greater than 90 degrees with leg slightly bent ♂Greater than 45 degrees with leg slightly bent Fair♀90 degrees or less ♂Less than 45 degrees

SCORE IT: TEST IT: Standing Stork Place your right foot against your left leg. Start timing. Stop timing when your left foot moves or you lose your balance. Repeat on the other side. Average the times. BALANCE Seconds Great>50 Good26-49 Fair25 or less

SCORE IT: TEST IT: Step-Ups Using a 12-inch-high step (or the second stair of a flight in your house), step on and off for three minutes. After three minutes, sit down and immediately check your heart rate—place your fingertips on the side of your throat and count the beats for one minute CARDIOVASCULAR STRENGTH Age Great♀<93<94<96<101<103<105 ♂<84<86<90<93<96<102 Good♀ ♂ Fair♀>111>112>120>125>127>131 ♂>101>104>107>113>116>119

SCORE IT: TEST IT: Wall Stance Stand with your back against a wall, feet hip-width apart and about 12 inches from the base. With palm facing toward the wall, place one hand on the small of your lower back as you press your lower back lightly against the back of your hand POSTURE GreatWith your head level, your butt, upper back, and back of your head are in contact with the wall. FairEither your head, butt, or upper back have to strain to make contact with the wall, or don't touch the wall at all. This is an indication that you have too much curve in your upper back, a forward head position or a combination of both.