How to Discover Your True Health: A Guide for Pastors
As a pastor, you're well-versed in shepherding your flock's spiritual well-being—but when it comes to your own health, it's easy to feel like the sheep that's gone astray.
Often while your own physical health suffers.
However, understanding and maintaining your own physical health is equally essential – it affects every facet of your ministry.
Your body is the ONLY place you HAVE to live... But even more than that, it's your primary ministry tool.
Here I'll explain how you can gauge your physical wellness through 4 straightforward tests, uncovering the often-hidden truth about your personal health.
Unfortunately, many pastors overlook their physical health due to several reasons:
- Lack of time: Many feel there's no time for exercise due to demanding ministry schedules.
- Undervaluing physical health: Some may not see the connection between physical health and effective ministry.
- Lack of knowledge: Not knowing simple methods to assess health can contribute to negligence.
- Assuming good health without verification: Without regular checks, it's easy to assume one is healthier than they actually are.
Despite these challenges, this article will guide you through simple steps to understand and improve your health.
Here's how you can begin:
Step 1: The Push-Up Test
Purpose: This test measures upper body strength and endurance, critical for everyday activities.
- Procedure: Perform as many push-ups as possible without resting. If you drop faster than a youth pastor’s energy after lock-in, congrats—you’ve got a starting point.
- Why it's important: Upper body strength is crucial not only for physical tasks but also for reducing the risk of shoulder and back injuries.
- Benchmark: Men aged 20-34 should aim for 20-28 push-ups (and women for 15-20 if you want to know for her sake). Adjust expectations slightly lower as age increases.
Step 2: The Wall Sit Test
Purpose: Evaluates lower body strength and endurance.
- Procedure: Lean against a wall and squat as if sitting in a chair; hold it like you’re last in line at Golden Corral and they just announced unlimited yeast rolls.
- Identifying the challenge: Many fail to maintain muscle endurance, which is vital for tasks involving standing or walking for long periods.
- Benchmark: A good fitness level would allow holding the position for 1-2 minutes.
Step 3: The Step Test for Cardiovascular Fitness
Purpose: Assesses your heart rate recovery and overall cardiovascular health.
- Procedure: Step onto and off a sturdy platform at a moderate pace for 3 minutes, then measure your heart rate.
- What it leads to: Good cardiovascular health is essential for sustained energy in daily tasks and reducing fatigue during long days.
- Benchmark: A good recovery rate is when your heart rate drops by at least 30 beats per minute after stopping.
Step 4: Single-Leg Stand
Purpose: Tests balance and lower body strength, which are crucial for mobility and injury prevention.
- Procedure: Stand on one leg without support for as long as possible.
- The broader picture: Balance decreases with age, but maintaining it can drastically reduce the risk of falls.
- Benchmark: Aim for 30-40 seconds per leg if under 40 years old, and 10-20 seconds if over 40.
If preaching a 25-minute sermon feels like running a Tough Mudder, it might be time for a tune-up.
By implementing these tests, you can get a better picture of your physical health.
The empowers you to make necessary adjustments to your diet and lifestyle.
(The purpose of this newsletter!)
Remember, your ability to serve effectively is deeply connected to your overall wellness.
Take these steps, and unlock a healthier, more vibrant (and longer) ministry.