The health and fitness world is saturated with loud messages: Go harder. Be smaller. Do more. Keep up. It’s exhausting. And frankly, it’s unsustainable.
But the truth is simpler—and far more empowering. Movement is a gift. It isn’t a punishment for what we ate. It’s not about reaching some impossible ideal. It’s a way to honor the body God has given us, to steward it well, and to experience the strength, energy and mental clarity that comes from taking care of ourselves.
The good news? You don’t need complicated routines or expensive equipment to do that. The most effective, sustainable exercises are often the simplest ones. These movements build strength, improve balance, increase endurance and support mobility—all things that allow you to fully participate in the life God has called you to live.
Movement as a Form of Worship
Before diving into the physical benefits, it’s important to pause and recognize something deeper: Caring for your body is an act of gratitude. It’s an offering. Scripture reminds us in 1 Corinthians 6:19-20 that our bodies are temples of the Holy Spirit. When we choose to move our bodies—to build strength, improve function and honor the life within us—we are saying, “Thank you” to the Creator who formed us.
This mindset shifts movement from something we have to do, into something we get to do. And that’s where transformation begins—not just physically, but spiritually.
Nine Simple Movements That Support Your Whole Health
- Walking isn’t just exercise; it’s therapy. Whether it’s a quiet walk with God in the early morning or a brisk loop around the neighborhood to clear your head, walking improves heart health, strengthens muscles and boosts mood. It’s gentle, adaptable and something you can return to at any age.
- Squats connect you to your core strength—literally and figuratively. They strengthen your legs, hips and back, improve mobility and help with everyday movements like sitting, lifting and climbing stairs. Each squat reminds you that you are grounded and capable.
- Push-ups build upper body strength and mental grit. Whether you start at the wall, on your knees or on the floor, every push-up is a declaration: I am stronger than I think.
- Planks teach endurance. In holding tension, you develop core strength and resilience, not unlike holding space for difficult emotions or challenges in life. Planks remind us that sometimes strength looks like staying still, breathing and holding firm.
- Lunges improve balance and coordination while strengthening the lower body. They’re a beautiful metaphor for life—leaning into the next step, even when it feels wobbly.
- Jumping jacks bring back a sense of play. They boost cardiovascular health, engage the whole body and release endorphins. Don’t underestimate how a few minutes of joyful movement can shift your entire mood.
- Glute bridges are small but mighty. They strengthen the hips, glutes and lower back—the muscles that support posture and stability. A strong foundation here prevents injury and keeps you moving with ease.
- Bicep curls might seem simple, but they’re profoundly functional. Strengthening your arms helps with everything from carrying kids to lifting groceries to managing the physical tasks of everyday life.
- Mountain climbers blend cardio with strength. They challenge your core, shoulders and legs, offering both endurance and intensity. Like any mountain in life, they teach you that step by step, you can move forward.
Strength Without Shame
It’s easy to fall into the trap of comparison, especially when fitness culture promotes a certain body type or pace of progress. But your fitness journey is yours alone. Your strength does not need to look like anyone else’s.
Maybe strength today means a 10-minute walk when you wanted to stay on the couch. Maybe it’s holding a plank for 15 seconds, or completing two push-ups instead of five. Small does not mean insignificant.
Every time you choose to move your body with intention, you are building something sacred—a stronger, more resilient version of yourself. A woman who can serve her family, her church and her community with energy, joy and confidence.
The Spiritual Side of Strength
The beauty of these movements is that they don’t just strengthen your body—they can become part of a spiritual practice too. Imagine using a walk as prayer time. Holding a plank while meditating on Philippians 4:13—”I can do all things through Christ who strengthens me.” Offering a push-up with the mindset of surrender, trusting that God is growing strength not just in muscle, but in perseverance.
A Loving Invitation to Begin
Sister, you were never meant to do it all, but you were created for movement—for life, for joy, for purpose. This isn’t about chasing perfection or punishing yourself into change. It’s about stewardship. It’s about gratitude. It’s about realizing that taking care of yourself is not selfish—it’s essential.
Start where you are. Celebrate every small step. Let movement be a reminder that God created your body wonderfully and fearfully, and that He delights when you care for His creation.
So go ahead. Take that first walk. Try that first squat. Build something beautiful, strong and enduring—from the inside out.
