Exercise

When complaints about the cost of building a swimming pool at the papal villa were raised, Pope John Paul II replied that he needed to get some exercise—and that the pool was less expensive than another conclave.

Our Sunday Visitor, June 3, 1979

Whatever the “cost” be — time, energy, or resources — priests deserve to physically take care of themselves with regular exercise, getting enough sleep, doctor's appointments for annual physicals, dental check-ups, and eye exams. Although it is easy to live on survival mode and put other’s needs ahead of their own, a consistent investment in good health will help priests live longer, and thrive in their ministries.

Benefits of Exercise

It is never to late to start moving—and the benefits of doing so are numerous.

• Increased energy

• Better sleep

• Improve physical and mental health

• Weight control

• Lower risk for heart disease, diabetes, some cancers, and early death

• Build muscle and bone strength

• Lower risk for falls and fractures in the elderly

Getting Started

Start slowly with low to moderate intensity aerobic exercise for 10-20 minutes at a time (10 minutes total for a day is a good place to start). Moderate intensity exercise, such as brisk walking, is generally safe for most people, and the health benefits of physical activity far outweigh the risks of getting hurt in most cases. For priests with chronic medical conditions or other concerns, consult a doctor about what types and level of exercise is recommended.

Visit the Centers for Disease Control and Prevention (CDC) website for more information.

Ways to Keep Exercise Fun

What is often overlooked is the importance of individuals choosing an activity that they really enjoy — to the point that they want to make it a priority.

• What sports/activities did you enjoy growing up? (What you enjoyed once you may enjoy again.)

• Take a class. (Don’t underestimate the motivating power of the accountability of fellow exercisers and having already paid for something).

• Mix it up. (Avoid activity levels dropping off due to boredom and bad weather).

• Train for something. (There is a reason that events such as charity walk/runs, triathlons, open water swims, and cycling events are popular).

Get Active, Not Bored

Basics:

• Walking

• Low Intensity Work out videos for beginners

• Running

• Working out at a Gym

Beyond the Basics:

• Biking

• Tennis

• Swimming

• Ice/In-line skating

• Racquetball

• Skiing

• Exercise Videos (Aerobics, Kickboxing, Kettlebell Weights, etc.)

Popular Classes:

• Aerobics

• Strength and Conditioning

• Pilates

• Spin

• Martial Arts

Sports for Adults:

• Pick-up games

• Amateur Leagues

• Masters Level Sports

Check out what’s available in your community!

NIH Physical Activity Recommendations for Adults

Any Exercise is Better than None

Target Goal for Inactive Adults:

• 2.5 hours a week of moderate-intensity, or 1.25 hour a week of vigorous-intensity aerobic physical activity, or an equivalent combination.

• Perform aerobic activity in blocks of > 10 minutes.

• Spread activity throughout the week.

Target Goal for Moderately Active Adults (for additional health benefits):

• 5 hours a week of moderate-intensity or 2.5 hours a week of vigorous-intensity aerobic physical activity, or an equivalent combination.

• Moderate/high intensity muscle strengthening activities that involve all major muscle groups on 2+ days a week.

Resources

For more information, visit the Centers for Disease Control and Prevention (CDC) website.