President Russell M. Nelson has taught: “Your physical body is a magnificent creation of God. It is His temple as well as yours, and must be treated with reverence.” August 2019
“They were all young …, and they were exceedingly valiant for courage, and also for strength and activity” (Alma 53:20).
"Cease to be idle; cease to be unclean; cease to find fault one with another; cease to sleep longer than is needful; retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated." D&C 88:124
My Body is Incredible
"Physical and emotional health are closely connected. Choices you make each day can contribute to keeping your brain either stuck in the mud or running at its best. The cool part is, when you do take care of your brain, you’re automatically taking great care of the rest of your body at the same time." Brain and Body, New Era August 2019
Elder Adrian Ochoa of the Seventy: "Just as some individuals struggle with physical health, others struggle with emotional health. Life can be difficult, and sometimes we may have feelings of anxiety, depression, or lack of self-esteem. But remember that for both physical and emotional health, exercise and hard work help to maintain a positive perspective. Taking care of your body also blesses your mind and helps you to remember that you are a child of God and can be confident and happy. Our emotional, physical, and spiritual sides are all linked together." New Era, October 2013
Physical health problems significantly increase our risk of developing mental health problems, and vice versa. Nearly one in three people with a long-term physical health condition also has a mental health problem, most often depression or anxiety. mentalhealth.org
SLEEP
Did you know that the scriptures give counsel on sleep as well as when to go to bed? Doctrine and Covenants 88:124 says to “retire to thy bed early, that ye may not be weary; arise early, that your bodies and your minds may be invigorated."
nutrition
Good nutrition plays a major role in your overall health, including the efficiency of your brain. It sometimes helps to think of your brain like the engine of an expensive car. While a high-performance car can run on low-quality fuel, it always runs best on premium fuel.
Eating healthy foods provides that premium fuel to your brain. Giving your brain the right fuel will help you feel better and think more clearly. Read section 89 of the Doctrine and Covenants for guidance on what to eat.
What can we learn from Daniel about physical health and its impact on my ability to serve God and others? Daniel 1:3–20
exercise
Elder Jörg Klebingat of the Seventy taught: “Regularly give your body the exercise it needs and deserves. If you are physically able, decide today to be the master of your own house and begin a regular, long-term exercise program, suited to your abilities, combined with a healthier diet.” October 2014 General Conference
Common guidelines for aerobic exercise are to aim for somewhere around 150 minutes of moderate exercise, or 75 minutes of vigorous exercise, each week.
avoid the harmful stuff
Do things that will strengthen your body—nothing that will hurt or damage it. Enjoy with gratitude the many good things God has provided. But remember that alcohol, tobacco, coffee, tea, and other harmful drugs and substances are not for your body or your spirit. Even helpful substances, like prescription drugs, can be destructive if not used correctly. For the Strength of Youth, 2022
regulated stress
President Dieter F. Uchtdorf, then of the First Presidency, said, “We would do well to slow down a little, proceed at the optimum speed for our circumstances, focus on the significant, lift up our eyes, and truly see the things that matter most.” October 2010 General Conference
The impact of physical health...
HOW DOES THIS WORK IN REAL LIFE?
Using some of the tools we have discussed so far, let's do an assessment of where you are and where you could or want to be with your physical health. Keep a log:
CURRENT STATUS:
Part 1: Consider the following questions before you begin to create your Physical Health Plan:
How do you feel improving your physical health might impact your mental and/or emotional health?
If your physical health were more dialed in, how would the rest of your week be different than it is going currently?
What are up to three obstacles preventing you from improving your physical health?
What are up to three reasons that you would like to improve your physical health?
Who are up to three people that need you or will need you to be physically (and mentally/emotionally) healthy in the future?
Part II: Next to each of the following, write how this part of your physical health is currently going. Give that behavior a number from 1-5 (one = not super healthy; five=super healthy)
SLEEP:
NUTRITION:
EXERCISE:
AVOIDING THE HARMFUL STUFF:
REGULATING STRESS:
Add up your numbers.
If you are between 20-25, WAY TO GO! KEEP IT UP! You may need to only make a few tweaks.
Between 11-19? It's time to consider making some lasting changes.
If you are between 5-10, your physical health may be drastically impacting your mental and emotional well-being. It's time to make some big changes (one small step at a time).
WHERE I COULD/WANT TO BE:
SLEEP:
NUTRITION:
EXERCISE:
AVOIDING THE HARMFUL STUFF:
REGULATING STRESS:
When do you plan to begin these goals?
For how long might you try these goals? A day? A week? A month?
IDEAS OF WHAT CAN BE DONE TO BOOST PHYSICAL HEALTH:
STRESS: Break down big or difficult tasks into smaller pieces.
STRESS: Express gratitude.
EXERCISE: Walk instead of riding.
STRESS: Keep your spaces clean and organized.
NUTRITION: Menu plan before shopping.
AVOIDING HARMFUL STUFF: Just say no to that second helping of ___________.
AVOIDING HARMFUL STUFF: Cut back on any habit-forming substances.
NUTRITION: Eat protein-dense foods.
NUTRITION: Reduce sugar and caffeine consumption.
SLEEP: Turn your phone off before you get into bed.
SLEEP: Avoid sugar just before bedtime.
SLEEP: Follow a nighttime routine.
STRESS: Plan the night before.
SLEEP: Block out light and noise.
EXERCISE: Create a plan.
EXERCISE: Find something you like to do.
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