Day In Day Out

ancient antique armor armour
Photo by Maria Pop on

Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.  Ephesians 6:13

We are all in search of a quick fix to pain, health, healing, happiness, etc.  Deep down we all know there is no such thing.  Some people take prescription medications for chronic illnesses.  These medications need to be taken generally every day or several times a day.  I tell my patient’s their prescribed exercises are the same:  to be done every single day.  A daily exercise routine is a vital component of health and wellness no matter what your age or level.  Even more important than that, though, is our daily spiritual routine.  A pastor friend, and running enthusiast used to always say “our Christian walk is a marathon, not a sprint”.  So true.  Prayer, reading, small group, memorization, whatever it might be.  Paul reminds us that we need to put on our “full armor” daily to protect us from this world.  Start with memorization.  Choose one or two verses as your daily “armor” and recite them to memory daily.  Add to your “arsenal” as you are able.  Hey, memorization is great while you are exercising your physical body!  All that increased oxygen to the brain will help out!


Here are some of my favs:

  1.  Philippians 4:6-7  Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.  And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
  2. Deuteronomy 6:5-7  Love the Lord you God with all your heart and with all your soul and with all your strength.  These commandments that I give you today are to be on your hearts.  Impress them on your children.  Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.

Chair exercises for all:

  1.  Stretch/slouch- sit up straight as a board for 10 seconds (don’t forget to tuck in your chin and pull back your shoulders), then slouch and let your arms hang down towards the ground for 10 seconds.  Repeat 2-3 times.
  2. Butt squeeze-  clench/ squeeze your gluteals (butt cheeks) together while pulling your tummy in also.  Hold 10 seconds.  Repeat 10 times.
  3. Chair sit-ups- Sit forward in your chair with good posture and your feet flat on the ground.  Place your hands on your lap.  Maintain a straight back while leaning back and forth slowly in true “sit-up” fashion.  Engage your tummy muscles.  Repeat 10 times.
  4. Single leg kicks- Sit with good posture and both feet flat on the ground.  Lift your right foot and slowly straighten your knee (like a kick).  Hold 5 seconds and repeat 10 times.  Repeat on the left leg
  5. Seated march- Sit with good posture.  Slowly lift one knee up toward the ceiling and then the other (march).  Repeat 10 times.  To add a challenge to this add an opposite arm like climbing a ladder.

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