In 1747 John Wesley published a book titled Primitive Physick. "Physick" was a word used to describe the art of healing, while "primitive" was used to describe healing factors discovered through trial and error. He wrote this book so that people could have healthy bodies as well as healthy minds and souls.

There is much emphasis in this book on exercise and nutrition. Wesley states, "The power of exercise, both to preserve and restore health, is greater than can well be conceived." Who would have thought that more than 250 years later we are still struggling to follow his sage advice? It is amazing to think that we pay thousands of dollars for medicines that will reduce our risks for or treat diseases such as cancer, cardiovascular disease, diabetes, obesity and others, but do not access the power of exercise to address these diseases for the cost of some minor exercise equipment or a membership to a health club.

Regular exercise is such a powerful health agent that those who are overweight but exercise are actually healthier than those who may be normal weight but don't exercise because of the effects of exercise on disease risk reduction. All of this becomes more important as we age, because, in addition to its risk reduction properties, regular exercise also helps us to maintain mobility.

As a leader of older-adult ministries, you may want to start an exercise ministry with seniors in your church. However, there are several critical steps that you should consider when advising people to start an activity program.

1. Advise everyone to consult with his or her physician. This is important because the selection of exercise may be dependent on pre-existing conditions, such as heart disease or obesity. For example, a stress test may be ordered to determine the safe intensity of exercise; and once obesity is identified, supported exercise, such as cycling or water-based activity, may be recommended.


2. It is extremely important to find activities that each person likes and that will accomplish his or her goals. America's basements are filled with unused sports and exercise equipment as people found certain activities boring. For the most part, we should select activities that allow continuous exercise for a minimum of twenty minutes at an intensity at which an easy conversation can be held — about "a six" on a scale of "zero" to "ten," with ten being maximum. This type of activity promotes good cardiovascular health and reduces the risks of obesity, diabetes, and certain cancers. Resistance exercise, such as weight lifting, can also be beneficial to maintain strength, but should only be done under close supervision and with direct advice from an expert.
   
   If you can identify a variety of activities that people like and will help them accomplish their goals, the boredom factor will be reduced. Continuous stress on the joints and muscles will be minimized, thus reducing the risk of injury.


3. Identify a social setting where activity can be held. This is critical. People who exercise with others are far more likely to continue than those who exercise on their own. This social connection and source of encouragement becomes more important as we age.


4. Advise people to start slowly and moderately. Too many people start their exercise programs forgetting that they aren't 25 any more. Starting at too high an intensity or trying to exercise for too long after a long period of inactivity results in fatigue, soreness, and other unpleasant sensations that become discouraging. The ideal program should take about eight weeks before you reach the target intensity and duration guidelines.

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Dr. Frank Cerny received his Ph.D. from the University of Wisconsin. He is the author/co-author of more than fifty scientific articles and book chapters, and he wrote a textbook on exercise physiology for healthcare workers. Dr. Cerny serves on the editorial board of The American College of Sports Medicine's Health and Fitness Journal and reviews manuscripts for many other scientific journals. He is a popular speaker on health and fitness topics.

Dr. Cerny completed seminary training at the United Theological Seminary, Buffalo campus, in 2003 and is the Associate Pastor at Baker Memorial United Methodist Church in East Aurora, NY. For more information, contact Dr. Frank Cerny at frank.bakerumc@verizon.net.


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