Maintaining physical wellness is a crucial part of a well-balanced, healthy life. Physical activity can lower the risk of heart disease, type 2 diabetes and some types of cancer, as well as improve cognitive function.1 But regular exercise isn’t only for your personal health — it’s about keeping your whole self in the best possible condition to serve the Lord.
While it may seem challenging to prioritize exercise, setting realistic and achievable fitness goals can help accommodate wellness into your routine. Here are five tips for setting reasonable fitness goals that fit your schedule.
Creating a realistic plan can help you stay on track while managing your busy schedule. Develop SMART (Specific, Measurable, Achievable, Relevant and Time-bound) goals to map your physical wellness journey.
Specific: Set specific and measurable fitness goals to stay motivated and consistent. You don’t have to start hitting the gym every day — begin with small, manageable benchmarks such as getting 20–30 minutes of exercise three times a week.
Measurable: Aim for more precise goals like taking a fun new fitness class or setting a daily step goal. This will help you track your progress and give you a sense of purpose and accomplishment as you achieve your goals.
Achievable: Look for ways to move your body that may already exist in your daily schedule (see some examples below of easy, relevant everyday challenges). It can be tempting to leave your goals vague, but that can make them harder to accomplish.
Relevant: Choose fitness goals that align with your daily life. For example, if you’re often on the move, find a fitness class along your commute route.
Time-bound: Give yourself deadlines, which helps you prioritize exercise and be less likely to put them off.
One of the best ways to maintain an exercise routine is to find a way to integrate physical activity into your existing schedule. The Cleveland Clinic® recommends 200 minutes of exercise a week, which is about 30 minutes a day.2 If that sounds intimidating, start slowly — shoot for 15–20 minutes a day at first. You might not have an hour to spend in the gym or at a fitness class, but you can find small opportunities for exercise throughout the day. For example:
By making fitness a natural part of your routine, you can reach your wellness goals without changing your schedule.
Apps and fitness trackers can be helpful tools for monitoring activity and providing reminders to stay on track. A fitness tracker on your phone or a simple calendar can help you stay accountable. Measure your steps, time or repetitions to maintain focus and create concrete goals. Set a reminder on your phone to take a 15-minute walk, use a paper calendar to mark off the days you exercise or keep a fitness journal to reflect on your progress. Over time, you’ll be able to see and feel the results of your efforts.
Engage in activities you like, whether swimming, running, walking, cycling or even a sport like pickleball. It’s easier to form lasting habits around exercises you enjoy. If you’re unsure of what exercise you like yet, that’s OK! Make one of your fitness goals to find out what you like.
You could sign up for a cycling class at a local gym, join a running club or go for a hike. Exercising with your church community can offer valuable opportunities for fellowship, like forming a walking group. This helps you stay on track with your wellness goals and is a fun way to spend time together. By building this support network, you'll find it easier to stay motivated and committed.
An accountability buddy — whether a fellow pastor, member or friend — can help keep you on track. Find others in your church who share your passion for health and encourage each other to stay motivated. It’s important to remember that flexibility and consistency are key to developing new exercise habits and incorporating them into your busy schedule.
Life in ministry is unpredictable, and things will come up that occasionally prevent you from being active. Give yourself grace in those times, but do your best to stick to your plans and goals as often as possible. Aside from the obvious physical benefits, exercise offers an opportunity to recenter, reflect, pray or listen to faith-based podcasts.
Keep in mind that consistency is more important than the intensity of the workout. Moving your body regularly is the main goal of maintaining a fitness routine with limited time. Bit by bit, the effects of these small changes will grow to improve your physical health and mental well-being.
Physical wellness is a vital part of stewardship and honoring the body God has given you. By caring for your body, you are better equipped to serve your church, family and community with energy and focus.
Start your journey today by writing down one reachable goal that fits your schedule. Would it help to have a plan to gradually improve your wellness over a month? Try The GuideStone® Wellness Challenge! For more information about health plans designed for ministry, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.
GuideStone welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.
1NHLBI.nih.gov/health/heart/physical-activity/benefits
2Health.ClevelandClinic.org/does-exercise-lower-cholesterol
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