A shadow is cast when an object obstructs a ray of light and
the shadow can either be cast in front or behind the object.
And before something or someone can cast a shadow over a
person or an object, he/it has to stand over the person or object.
Following from the above God stands watch over me that’s how
come he casts his shadow over me. Thus I dwell under the shadow of the almighty
(whether from behind or in front; I’m surrounded by his shadow).
How do I get God to stand over me? Jeremiah 1:12
God watches over his word to fulfil it. He backs his word to
ensure that it comes to pass. You have to stand over something to keep watch
over it. An example that readily comes to mind is a mother that stands over her
baby’s crib; surely that mother would cast a shadow over the baby!
God’s word is light! I run into his word and I remain there
come rain or shine. And the God who backs his word to ensure that it comes to
pass casts his shadow over me.
When that happens then every ensuing scenario from verse 2
to the end of the 91st Psalm plays out in my life! Glory! Halleluyah!
There are so many scientific explanations about shadows so much so that the analogy above may not be scientifically sound. Or even theologically astute yes I know James 1:17(Every good gift and every perfect gift is from above, and cometh down from the Father of lights, with whom is no variableness, neither shadow of turning. However my understanding of this shadow is one that is cast by his turning back on his word).
But sometimes all that is required is a mental picture that we can carry to imprint the word into our subconscious.
So for Psalms 91, get the picture in the following steps
God’s word is light
God backs his word
I stand in(on) the word
I’m surrounded by the shadow of the almighty
Psalms 91: 2 -21 is fulfilled in my life
Based on the foregoing, I can live a fear-free life no matter
what is going on around me!!
You are one of a kind; there’s no other person that has the
exact same DNA or fingerprint as you do. I know we’ve heard this over and over
again but it bears repetition. Stop trying to be like another person; own your
story, focus on your life and be the best you that there can be! (Bible reference – 2nd Corinthians
2nd Corinthians 10:12 English Standard Version
Not that we dare to classify or compare ourselves with some
of those who are commending themselves. But when they measure themselves by one
another and compare themselves with one another, they are without
2 Corinthians 10:18
For it is not the one who commends himself who is approved,
but the one whom the Lord commends.
Develop A Heart Of Contentment and Gratitude
Always wake up every day with a grateful heart; you could
have been long dead and gone. So every day you wake up is a blessing from God.
You may not have everything you ever wanted (and no one does by the way; no
matter how wealthy you think they are) but you have something (you identify
what it is).
1 Timothy 6:6-11 New Living Translation (NLT)
6 Yet true godliness with contentment is itself great
wealth. 7 After all, we brought nothing with us when we came into the world,
and we can’t take anything with us when we leave it. 8 So if we have enough
food and clothing, let us be content.
9 But people who long to be rich fall into temptation and
are trapped by many foolish and harmful desires that plunge them into ruin and
destruction. 10 For the love of
money is the root of all kinds of evil. And some people, craving money, have
wandered from the true faith and pierced themselves with many sorrows. (Side
note: it is the love of money and not money itself; money takes on the
character of the possessor)
Always see your cup as half full and acknowledge that it could have been worse. Once you have conquered the ‘demon’ of comparison and are always content and grateful about what you have and where you are at this point in your life, you are well on your way to getting out of the rat race.
Adopt A Minimalist Lifestyle
So many of us can do without some of the things that we
think are essential to our happiness. Through the last 5 years of my life, I
have been going through a journey of minimalism. I have had to move from a
relatively ‘bigger’ house to a smaller one. I’ve had to give out more than half
of my belongings and I’ve had to do without a lot of things that had become
part of my daily life.
And here’s my submission; I have less things to stress me
out and less bills to pay. And on a lighter note; I get dressed and ready to go
out faster because of less choices of cloths and accessories (lol).
Your children can get a solid education at a regular school
and not necessarily the most expensive or Bourgie School around. They can live
in a smaller house, with fewer toys and still grow up well rounded and happy.
Your wife can make do without the diamonds and expensive gifts(hopefully) as
long as you are around more often.
I could go on and on…
you know what is keeping you in the rat race; trust me, you can do without it.
Always Take A Day Off
Do not work yourself to death! There are 7 days in a week
and something we call ‘weekend’. This connotes the end of a working week. So
many upwardly mobile men and women take pride in being busy.
They bring work home on weekdays and clock in to work on
weekends. In most of our cosmopolitan cities, children are being raised by
domestic staff and we wonder the decline in social values?
There is limit to the discipline that a domestic staff can
mete out to a child; a domestic staff cannot love your child as much as you do.
In some appalling cases, children are left to their own devices or handed over
to schools to do what parents are supposed to do.
Marriages are failing by the seconds and young adults are
developing diseases that used to be associated with old age. Things are falling
apart and the center seems not to hold.
For the sake of your health, family and society, please take
a day off! Bond with your loved ones, sleep in; have a day when you are not
awaken by an alarm clock.
Create Loving Memories With Your Family and Loved Ones
Whether you are married, with or without kids or single,
there are people that constitute family to you.
Make out time to create loving memories with your family. Let your kids
have something nostalgic to look back on when they come of age. Let there be memories that would make them
want to come see you when you are old.
Make it difficult for them to stick you in a nursing home when
you are old! Do not be one those folks
who people would have to think real hard for something nice to say at your
funeral just because ‘you should never speak ill of the dead’
Make an unforgettable impact on the lives of those that matter to you ( and it doesn’t always take money to do so!).
Let God Set The Pace Of Your Life
We started out this segment on how to get out of the rat
race by saying that we should quit the comparison game. And that we can only do so by acknowledging
that we are unique and there’s no one else like us on this planet.
If you believe that, then you need to take it a step further
and trust God with all the affairs of your life. Take out a little time to
study the parable of the talents ( Matthew 25:14-30) with emphasis on verse
15. Everyone was given something based
on their ability.
Remember that it is God that made you and he knows how he
wired you. He knows the limit to what you can take. Some people are 5 talent
folks, others are 2 while some are 1. Never, ever despise what God has given
you. Do not make the mistake of leaving God out of the equation of your life.
There is an African proverb that says that ‘ he that runs
faster than his destiny runs into destruction’
Let the person who knows the end from the beginning direct
your path and set the pace of your life. If you are a 5 talent person, God
would give you the grace to balance all you have to do with the things that
matter most in life (family and health in my opinion).
But if you are a 1 talent person who because of comparison
and greed or ignorance gets into the 5 talent lane, you would definitely run
So in conclusion of this point, I would say, get in touch
with your manufacturer (God) and find out your purpose and path in life. Always
consult your user manual (the bible) it would show you how to operate.
Finally, if you do not have a relationship with your maker,
that might be the reason why you are still in the rat race. Fill that God-size
vacuum in your life with the right piece (God). Make Jesus the lord of your
life today and watch him lead in you in the path of fulfilment. You can ask
Jesus to come into your heart wherever you are now. Just a simple prayer and
your new life would begin.
Say this prayer – Lord Jesus, I acknowledge that my life is
nothing without you and that I was born a sinner. I acknowledge that you died
for my sin so I accept what you did on the cross for me. I ask you to come into
my life to be my lord and saviour. I confess that Jesus is my saviour and that
having accepted him; I am now a child of God.
If you made the above prayer and need counselling and
further help you can reach us with the information in the bio. You can also
reach out to any bible believing church around you for further help and
A rat race is an endless, self-defeating, or pointless
pursuit. The phrase equates humans to rats attempting to earn a reward such as
cheese, in vain. It may also refer to a competitive struggle to get ahead
financially or routinely – Wikipedia
Rat Race is a term used to describe a frustrating, hard-to-break financial lifestyle. It is a lifestyle that is lived by countless people, oblivious to the very nature of it, to a degree that even when called upon, vehemently deny it. – Urban Dictionary
One would assume that as we enter the 40s and look forward
to our twilight years we should have gotten a better understanding of what life
is all about. But sadly that’s not so.
Many folks have been on the grind since they left college,
some even before they did. I would want to assume that by now we would have
understood that there’s no pot of gold at the end of the rainbow. But the sad
truth is that, the reverse is the case. Many of us are still in the rat race.
Looking at our society today, we find that people are
consumed with self; they have taken the phrase ‘self-love’ to a whole new
level. Everyone is hustling and bustling to make it; you hear goals such as ‘ I
want to retire at 40 or 50’ ‘I want my
kids to attend the best school in the neighbourhood’ ‘I want my family to have
the best life has to offer’ , I want… I want… I want…! (bible reference 2nd Timothy 3:1-5)
2 Timothy 3:1-4 New Living Translation (NLT)
The Dangers of the Last Days
3 You should know this, Timothy, that in the last days there will be very difficult times. 2 For people will love only themselves and their money. They will be boastful and proud, scoffing at God, disobedient to their parents, and ungrateful. They will consider nothing sacred. 3 They will be unloving and unforgiving; they will slander others and have no self-control. They will be cruel and hate what is good. 4 They will betray their friends, be reckless, be puffed up with pride, and love pleasure rather than God. 5 They will act religious, but they will reject the power that could make them godly. Stay away from people like that!
The list goes on and
on. This drive and ambition is made worse by social media that has turned the
world into a global village. I can stay in my house and peep into the life of
someone in another part of the globe (or so I think). So I now I not only have
the ‘Joneses’ to contend with but the whole world.
This leads a lot of people to work themselves to death;
literally! For others, they get all
their ‘wants’ and come back to an empty house, kids who hate their guts,
wives/husbands who are only with them for the money, fame, inheritance and a
That’s how come we see and hear of famous and rich people
committing suicide. But we just saw their instagram post last week and they
looked so fly, happy and fulfilled? They even granted an interview and I was
wishing my life was half like theirs? So what happened?
What they showed the world was a façade; no one knew what
was going on inside of them. No one ever posts an instagram picture or Facebook
post of the ‘nasties’ in their lives; even when they say they do, trust me, it
has been doctored for publicity purposes.
If you believe everything you see on social or news media,
then you need to realign your vision and sight. You might say that you are not
affected by any external influence but hmmm! Think again. Take a second look at
the urban dictionary definition of Rat Race.
Some folks chase their ambitions, dreams and aspirations to
the exclusion of all else. They provide their family with everything that money
can buy but deny them of their love, presence and fellowship.
Others in a bid to climb the corporate ladder step on all toes
that try to put a foot in their way; thereby making life-long enemies. Another
group climb to the end of a ‘success’ ladder only to find to their utter
disappointment that it is the wrong ladder. Oops!
I’ve said all the above just to jolt our minds and bring the
issue of the futility of what we’ve been doing most of our adult lives, up,
front and center!
So how do we get out of the rat race? I’ll share some of the things that the Holy Spirit has awakened in me and others that some years of observation and hours of research has taught me in my next post. Stay tuned…
Sometime in 2014, I had a stirring in my spirit to enroll in Rhema Bible Training Center Abuja Nigeria. I did and I can tell you that that was one of my best decisions of the last decade.
My time in Rhema helped to realign the trajectory of my life and refocus my vision and purpose.
One of my favorite instructors and Director of Rhema Nigeria was gracious enough to share a synopsis of one of his teachings. I strongly believe that this message would help you as you chart the course of your journey through the next decade. Be Blessed!
Get The Vision
Habakkuk 2 King James Version (KJV)
I will stand upon my watch, and set me upon the tower, and will watch to see what he will say unto me, and what I shall answer when I am reproved.
And the Lord answered me, and said, Write the vision, and make it plain upon tables, that he may run that readeth it.
For the vision is yet for an appointed time, but at the end it shall speak, and not lie: though it tarry, wait for it; because it will surely come, it will not tarry.
God’s plan was for righteousness to be made available to mankind through the finished work of redemption. And thanks be unto God, Jesus consummated that plan. Several Old Testament prophets prophesied of this coming redemption which we now have today.
To Live Outside Of Faith Is Pride And Arrogance
The believer who is now made righteous in Christ is to live by faith. Faith is man acknowledging his utter dependence on God. To live any other way than by faith in God’s Word is pride.
Jeremiah 17 King James Version (KJV)
5 Thus saith the Lord; Cursed be the man that trusteth in man, and maketh flesh his arm, and whose heart departeth from the Lord.
Romans 10:1-3 speaks similarly about Israel
1 Brethren, my heart’s desire and prayer to God for Israel is, that they might be saved. 2 For I bear them record that they have a zeal of God, but not according to knowledge. 3 For they being ignorant of God’s righteousness, and going about to establish their own righteousness, have not submitted themselves unto the righteousness of God.
To walk by faith is to walk in submission to God’s way
For the promise, that he should be the heir of the world, was not to Abraham, or to his seed, through the law, but through the righteousness of faith.
Romans 3:21-22 speaks further along these lines
“But now the righteousness of God without the law is manifested, being witnessed by the law and the prophets; Even the righteousness of God which is by faith of Jesus Christ unto all and upon all them that believe: for there is no difference:”
A refusal to embrace the faith life is rebellion and arrogance to God. One can’t really walk in humility before God without walking in faith. Similarly, a person can’t really walk in faith without walking in humility. We must continually realize and remind ourselves that in ourselves we are nothing. It’s Jesus Christ Who is everything and it’s in Him that we are something.
What Do You See?
A key ingredient to walking in faith is vision. God’s Word brings vision of who we are in Christ, what we have in Him and what we can do because of Him. By taking time to meditate on the Word and fellowship with the Lord in prayer, He brings vision to our spirits of who we are and what we are called to do.
We need to write out the vision that God gives us plainly and follow His plans for our lives. Many times we make a plan of our own and then ask God to bless it. But God can’t put His approval on man’s plans. We should go to God to get His own vision and plan for our lives for that is already blessed.
2 Corinthians 5:7 James Version (KJV)
For we walk by faith, not by sight
We shouldn’t lead our lives primarily by the testimony of our physical senses. We need another kind of sight- we need God’s vision, which is His Word and not man’s limited vision. Anything that can be seen or perceived with the physical senses is transient, temporal and subject to change. It is God’s Word that’s eternal.
Where’s Your Focus?
What we keep looking at is of great importance if we are going to walk in faith.
2 Corinthians 4:18 James Version (KJV)
While we look not at the things which are seen, but at the things which are not seen: for the things which are seen are temporal; but the things which are not seen are eternal.
Proverbs 4: 20 -21 James Version (KJV)
20 My son, attend to my words; incline thine ear unto my sayings.
21 Let them not depart from thine eyes; keep them in the midst of thine heart
Hebrews 12:1-2 James Version (KJV)
1 Wherefore seeing we also are compassed about with so great a cloud of witnesses, let us lay aside every weight, and the sin which doth so easily beset us, and let us run with patience the race that is set before us,
2 Looking unto Jesus the author and finisher of our faith; who for the joy that was set before him endured the cross, despising the shame, and is set down at the right hand of the throne of God.
You Can Only Go As Far As You Can See
A man goes in the direction of his vision. We need to get God’s vision for us which is contained in a general sense on the pages of the Holy Writ. His specific plans for our individual lives would be revealed to us by His Spirit in our spirits as we spend time waiting on Him in prayer. Faith is acting on the Word of God, God’s written Word and also the specific instructions He speaks to our spirits.
Constant Fellowship with God will most certainly cause us to be visionary and see beyond natural limitations. There are absolutely no impossibilities with God. Whatever that God-given dream or vision God has placed in your spirit, He will bring it to pass if you will dare to believe Him and act upon His Word.
God Bless You.
About The Contributor
Rev. Tokunbo Adejuwon graduated from the University of Ibadan, Nigeria with a Bachelor’s degree in Mathematics. He also graduated from Rhema Bible Training Center Nagpur, India as well as Rhema Correspondence Bible School Tulsa, Oklahoma, USA.
He was ordained by Pastor & Mrs. Kenneth W. Hagin and is credentialed with Rhema Ministerial Association International, USA. He additionally successfully completed the Senior Management Programme of Lagos Business School, Pan-Atlantic University, Nigeria.
He currently serves in Rhema Bible Training Center Nigeria as the National Director, with campuses in Abuja (National Headquarters), Port Harcourt, Kaduna and currently making plans for the start of the Lagos campus.
He has been actively working in the ministry for over 34 years. He has helped pioneer works, pastored, served in administrative roles and he also now itinerates both nationally and internationally.
He preaches and teaches God’s Word with passionate fervor especially on the subjects of faith and healing. He’s also very strong on following and flowing with the Holy Spirit.
Brother Toks, as he is fondly called is happily married to Dr. Akunna and they have 3 lovely children: Zoe, Sophia and Victor. They are based in Abuja, Nigeria.
Do you want to receive indepth teachings and more direction on how to get the vision, follow it and fulfill God’s purpose for your life?
You can follow Rev. Toks on all his social media handles…
Facebook – Tokunbo Adejuwon
You can also enroll into Rhema Bible Training Center- Trust me that’ll be one of the best decisions of your life.
No financial pressure
Flexible Payment Plan
Learn from a refreshing team of anointed National and International instructors – experienced and endowed with multiple Graces.
Enjoy access to Kenneth Hagin’s and other Faith Library Publications.
We hear these words every time a 365-day cycle is completed.
So many people start looking forward to a new year once the end of November rolls
up. It seems that folks forget that a new year is basically a new day just like
any other. The only difference being that it heralds the start of another
I listened in on a message by Pastor Temi Odejide(London
Lighthouse of House on The Rock) and he had this to say “ 2019 is not a
personality but a culmination of choices and actions”.
In order to make this relevant for all times I say “a year is not a personality but the sum total of your choices and actions”
One of such choices today would be reading this article to the end. lol. On a serious note that’s one habit you have to pick up this year. READ!
So as we rejoice that we have left an old year and come into
a new one, let us settle one thing: – the New Year would not automatically make
all the ills in our life disappear. If you bring your old self with the old (bad)
habits and choices into the New Year, by November ending you’ll be wishing for
another new year.
I attended a 7pm -10pm cross over service in my church and
then came home and logged onto two more services before praying and going to
As I lay on my bed meditating on all that I heard in these
services and regurgitating all that God had been dealing with me on, several
things came to the fore of my mind. Some of these things were from the cross
over messages I’d heard that resonated with what has been on my mind. I’ll
share them with you and hope it helps someone.
A Closed Mind Cannot Fly
Pastor Godman Akinlabi of The Elevation Church (TEC) in
Lagos made reference to this quote in the cause of his message. He posited that if you must have new
beginnings, you have to keep an open mind. (Bible Reference – Acts Chapter 10).
Do not hold on to preconceived notions about how life should work. Always be open to new thoughts, new ideas and new experiences. What if God wants you to change your line of work? Maybe you worked in the Stock Exchange last year and God wants to move you to Agriculture? What if you are a 45 years old female and he wants you to date and subsequently marry a younger man? What if you are planning to leave the country where you currently live and God says stay? Would you be willing to obey?
Are you ready to pioneer new moves/trends? The Wright brothers were willing to be seen
as weird. Many people told them that if God wanted us to fly he would have
given us wings… hmmmm.. Think about that!
Skills Attract Kings
Pst Poju Oyemade of the Covenant Christian Center Lagos stated in the course of his message that kings and skills go hand in hand. Kings are always attracted to skill. You cannot be mediocre and stand before kings! (Bible Reference- Proverbs 22:29).
This got me and left me almost sleepless all night. Not because
I haven’t heard this scripture or even taught a class or two on it. But it hit an already sore spot in me. I’d
been regurgitating and pondering Isaiah 60 verses 1 to 3.
Isaiah 60 King James Version (KJV)
1 Arise, shine; for thy light is come, and the glory of the Lord is risen
2 For, behold, the darkness shall cover the earth, and gross darkness the
people: but the Lord shall arise upon thee, and his glory shall be seen upon
3 And the Gentiles shall come to thy light, and kings to the brightness of
Isaiah 60 The Passion Translation (TPT)
1 “Rise up in splendor and be radiant,[a] for your light has dawned,
and Yahweh’s glory[b] now streams
2 Look carefully! Darkness blankets the earth,
and thick gloom[c] covers the
but Yahweh arises[d] upon you
and the brightness of his glory
appears over you![e]
3 Nations will be attracted to your radiant light[f]
and kings to the sunrise-glory of
your new day.[g]
Bishop T.D Jakes made reference to this scripture and said “Gentiles come
to your light but Kings are only attracted to the BRIGHTNESS of your rising”
What have you been dabbling in on the “light” level? It’s time to take it
to the “Brightness” level.
A candle is a light but it doesn’t have the same brightness as a lamp. A
lamp is a light but there are different types of lamps and intensities of
Unless you hone your skill(s) until you get to the “brightness” level, you
would continue to attract at best “Gentiles” You want kings to seek you out?
Rise above the “light” level. (Note to Self).
Some folks are not even in the “light” level yet; well you can start the
journey by rising. It’s never too late to learn a skill. Not too late to go
back to school. You can intern with a master in your field. There’s so much
help to be had if only you would arise!
Note to Multi-Talented Folks
I am sharing this from experience (I am multi-talented even if I say so
myself lol). You can be a jack of all trades but can you please be master of
Hone that one skill that would open up auxiliary platforms that would
showcase your other skills and talents. This is where it pays to have the help
of the Holy Spirit.
Engage God’s presence and let the Holy Spirit lead you and tell you what that
one skill is.
In the short course of my life, I’ve discovered that when you trust in God
with all your heart and do not lean on your understanding, he takes you by the
hand and leads you in the way you should go.
Now when he shows you the way, it is your responsibility to do the work;
hunker down and get it right!
There’s so much I can say on this subject but let’s leave the rest for
My prayer for you this New Year is that by November, you’ll be taking stock of the giant strides that you’ve taken. Note however that it may need to start with baby steps.
May you not be looking forward to 2021 as a means of escape from the frustrations of 2020.
God is ever ready to do exceeding abundantly above all you can think or
ask. Are you ready to receive? Do you have the capacity to receive? In Bishop
T.D. Jakes’ words “can you stand to be blessed?
I have this great friend of over a decade and he has remained buff and healthy since I’ve known him ( early 2000 till date). Well he’s a professional sports physiotherapist.
After I turned 40 I discovered that although I am slim, I was becoming winded more frequently than in years gone by. So I reached out to him and asked him the basic things I can do to remain fit even in my 40s and beyond.
Being the lecturer that he is, he took out time to give a somewhat detailed lecture(for a layman lol). Seeing as to how beneficial the lecture was, I decided to share it with you my good friends.
Health Benefits Of Exercise After Age 40 – Introduction
Yes you are 40 and I need you to know that your
fourth decade is actually your best. You will realize that you are wiser and
should be happier if you are doing things right. If you notice, your body will
also be undergoing some changes that comes with the age and status. I want to
use this opportunity to enumerate some of these changes for you.
Changes from Age 40 and above
Takes longer for you to recover from
Prostate enlarges in men
Testosterone production drops
Fertility starts to decline
Vision problem starts
High risk of Hypertension
High risk of diabetes
High risk of heart diseases
High risk of cancer
The bone density decreases
High risk of stress fractures
Muscle mass declines
Your menstrual cycle gets wacky
Urinary tract infections becomes more
frequent in women
It’s harder to get pregnant
You experience vaginal dryness
Tooth decay increases
Your penis appears smaller
Sexual appetite starts waning
Frequent digestive issues
You sleep less
It’s harder to lose weight
become aware of being shorter
Sense of smell and taste change
Skin becomes more wrinkled
Hair starts to grow in weird places
and also reduces
You experience more aches and pains
Your hangovers become more intense
Teeth becomes less sensitive
between Exercise and Sport
Exercise is a form of physical activity done
primarily to improve one’s health and fitness.
Sports is complex, institutionalized, competitive
activity and these very characteristics works against moderate and rhythmical
exercise. (CDC 1999)
Reasons We give not to Exercise
don’t have the time
don’t like to sweat
don’t know what to do
health won’t permit
are too expensive
• I am
too old now
retrospective study of over 122,000 patients over 13 years by researchers in
Cleveland revealed that not exercising is worse for your health than smoking,
diabetes and heart disease. (JAMA, 2018)
million people have coronary heart disease.
million people suffer from a heart attack in a given year.
people suffer from hip fractures each year.
60 million people (a third of the population) are overweight.
million people have high blood pressure. (WHO,
you know that ……
Obesity has reached epidemic proportions all over the world
eat more and exercise less
time is spent watching TV and playing computer games
• Poor dietary habits coupled with lack of
exercise leads to significant increase in levels of coronary heart diseases and
type 2 diabetes.
Physical Activity Impacts Health
feelings of depression and anxiety.
build and maintain healthy bones, muscles, and joints.
the risk of developing colon cancer.
• Helps reduce blood pressure in people
who already have high blood pressure
• Causes the development of new blood
vessels in the heart and other muscles.
Help to maintain homeostasis which is
the state of balanced health in the body.
Risk of Physical Inactivity
Leading Causes of disease and disabilities
Heart Disease (CHD)
Can Exercise do for you?
• Reduce the risk of the three leading causes of death: Heart Disease, stroke, and cancer
or prevent development of Disease
Sleeping Habits and Increase Energy Levels
Depression and Help Manage Stress
Weight, improving self-image, appearance and health
I. Anaerobic Exercise
Oxygen is not used for energy
Intense physical activity in which the
body’s supply of oxygen to produce energy does not meet demand.
of Anaerobic Exercise
• Strength Training + muscle size+ tendon, bone, and ligament strength + your lean muscle mass throughout.
*+ Basal Metabolic Rate (minimum amount of energy
needed to maintain normal body functions)
Increase muscle mass = Increase basal metabolic
rate= increase in loss of fat
II. Aerobic Exercise
Continuous activity that uses oxygen
supply to muscles and ability to use oxygen
cardio respiratory function (heart and lungs)
for lactic acid accumulation (soreness)
blood pressure for people with high blood pressure
fat and improved weight control
of Aerobic Exercises
than 30minutes of continuous activity
• Less than 3000 steps Grossly Sedentary
• Btw 3000-5000 steps
• Btw 5000-7000 steps
• 10000 steps and above
Your Personal Fitness Goal
a doctor ever said you have heart trouble? ___ ___
you suffer frequently from chest pains? ___ ___
you often feel faint or have spells of severe dizziness? ___ ___
a doctor ever said your blood pressure was too high? ___ ___
a doctor ever told you that you have a bone or joint problem, such as
arthritis, that has been or could be aggravated by exercise? ___ ___
you over age 65 and not accustomed to any exercise? ___ ___
you taking any prescription medications, such as those for heart problems or high blood pressure? ___ ___
there a good physical reason not mentioned here that you should not follow an
activity program? ___
you answer “yes” to any question, we advise you to consult with your physician
before beginning an exercise program.
Create an Action Plan:
what you want (your goal)
achieving this goal
F- I – T Principle
– I – T for Aerobic Activity
F – 3-5 times each week
I – keep heart rate between 60-80% MHR
T – Exercise continuously for minimum of 20
– I – T for Anaerobic Activity
F – 3 to 4 times each week
I – keep speed near 100% for 10 seconds to 2
T – Repeat your intervals 15-30 times with rest
Parts to a Workout
3 – 5 min. then stretch 10 minutes
20 – 30 min., 3 – 5 times per wk.
Health Benefits Of Exercise After Age 40 – Final Tips for Being More Active
the car farther away from your destination.
the stairs instead of the elevator.
with children or pets. Everybody wins.
gardening or home repair activities.
while watching TV
• Keep a pair of comfortable walking or
running shoes in your car and office.
Safely and Wisely
warm-up & cool-down before and after your workout
attention to any discomfort you may feel during exercise
• Follow your doctor’s recommendations
concerning medications you may be taking.
Health Benefits of Exercise After Age 40 – Conclusion
Exercise has been proven to be one activity that
impacts positively on the human body. It’s been shown to delay the ageing
process and improve bodily functions.
The human body is made for movement however, this
issue of movement is a road less travelled by many after the age of 40.
This is because we become more comfortable, we can
now afford domestic help and subordinates who are always at our beck and call.
In addition to that we have kids who are old enough to run errands, enough
money to buy cars or pay for cabs.
What’s more we can now afford all the exotic meals
we used to crave that was impossible to have in the previous decades because of
paucity of funds.
The phrase “if you don’t use it you lose it” is
very applicable to the human body. The moment you stop moving the body stops producing
all the necessary hormones and strength that helps in balancing the body and
keeping it healthy because the body believes you do not need it and you begin
to lose fitness.
My advice to everyone in this age bracket is for
us to find a form of exercise that we love to do that won’t feel like a burden
or work. Find a partner who will do it with you so you don’t become bored. Make
it a part of your daily activity so that you can easily achieve your objective.
There are a lot of smart watches now that you can invest in to be able to monitor your physical activity in a day. Do invest in them.
Dayo Ogunkunle is a Specialist Sports Physiotherapist who is currently the Head of Sports Physiotherapy Division in the Sports Medicine Center of the Federal Ministry of Youths Sports Development (Nigeria). He is an associate lecturer to so many universities that offer Physiotherapy in Nigeria. His skills have taken him to all the continents of the world. He is also dedicated to his vocation and this has won him many commendations and accolades.
We often quote Revelations 12:11 “And they overcame him by the blood of the Lamb and by the word of their testimony; and they loved not their lives unto the death.
What is the “word of your testimony”?
Is it those two minutes that you stand before a congregation
and tell them how God healed you?
Or that discussion you had with your house fellowship members or a group of friends telling them of how God delivered you from a fatal auto crash?
I dare say NO!
A light bulb went off in my head as I studied 1st John 5:9-13 (Please take a few minutes and read the entire chapter).
1 John 5:9-13 New International Version (NIV)
9 We accept human testimony, but God’s testimony is greater
because it is the testimony of God, which he has given about his Son. 10
Whoever believes in the Son of God accepts this testimony. Whoever does not
believe God has made him out to be a liar, because they have not believed the
testimony God has given about his Son. 11 And this is the testimony: God has
given us eternal life, and this life is in his Son. 12 Whoever has the Son has
life; whoever does not have the Son of God does not have life.
1 John 5:9-13 New King James Version (NKJV)
9 If we receive the witness of men, the witness of God is greater; for this is the witness of God which He has testified of His Son. 10 He who believes in the Son of God has the witness in himself; he who does not believe God has made Him a liar, because he has not believed the testimony that God has given of His Son. 11 And this is the testimony: that God has given us eternal life, and this life is in His Son. 12 He who has the Son has life; he who does not have the Son of God does not have life. 13 These things I have written to you who believe in the name of the Son of God, that you may know that you have eternal life, and that you may continue to believe in the name of the Son of God.
From the foregoing, we see that God have given us a testimony and that is the testimony we must reiterate.
This therefore means that the word of my testimony is this”
11 that God has given us eternal life and this life is in His Son. 12 He who
has the Son has life; he who does not have the Son of God does not have life”.
So anything that shows up in my life that does not look like the eternal life that God has given me, I overcome it by the blood of the lamb and by the word of my testimony.
Sickness comes against me; I overcome it by the blood of the lamb and by the word of my testimony. “By his stripes I am healed”
Death comes knocking at the door; I overcome it by the blood of the lamb and by the word of my testimony “I shall live and not die to declare the works of the lord in the land of the living.
Poverty, lack, disaster, troubles, temptations… whatever! You name it. I locate the word of my testimony and overcome it!
Even when it looks like the situation or circumstance would
kill me; I do not love my life above the testimony that God has given. I do not fear the scorn and mockery of men. I
do not fear being politically incorrect. I do not fear missing some popularity
contest or even losing privileges.
I stand by the testimony that God has given; “God has given
us eternal life and that life is in his son; I have the son therefore I have
Today I overcome by the blood of the lamb and by the word of my testimony. Hallelujah!
Live in the present! Every day you wake up to is a gift from
God and has to be treated as such. It has to be received with joy and
Psalm 118:24 King James Version (KJV)- This is the day which
the Lord hath made; we will rejoice and be glad in it.
What did you expect God to do for you yesterday that you
felt he didn’t do?
What are you looking forward for God to do tomorrow?
Have any of these expectations robbed you of living in the
I once saw a movie
title “Waiting To Exhale” Although it didn’t appear deep or highly spiritual,
it was an insightful movie.
Many of us are waiting for an event to occur in our lives
before we “start living” or get excited about life.
Check out these scenarios:-
“I would be happy when I graduate from college and get a
good job” Then it happened and you’re still not happy or “living yet”. Or you
were happy for the first year, and then you got frustrated with/on the job and
began to look forward to another event.
“I would be happy when I get married”; you got married and
discovered it wasn’t all that you expected. Then you shifted gear and began to
expect kids; “I would be happy when I have my 2.5 kids”
Now the kids are here and they are not all social media
cracked them up to be. You expected your
“mini me” to be a cute little boy or girl that would always make daddy or mummy
go “aaaawww”. But no! Junior gets cranky and wants to have his way; cute
bambina throws tantrums and wouldn’t eat or sleep without fussing.
And once again the happiness goal post shifts; “I would be happy when these kids grow up and go off to college”. They grow up, go off to college and graduate.
Then comes ” I would be happy when these children get married and give me grand kids”
These scenarios are just one aspect of our live expectations; what about the financial aspects? Or the career goals? Or even the ministry goals?
Wake Up And Smell The Coffee!
When would we learn that the rainbow has no end and neither
is there any pot of gold at the non-existent end? How long would you keep
reaching for the future or living in the past?
Some of us are living either in past glories or in past failures. “I remember when I was a size 6 with flat stomach and firm skin” or “I used to have 6-packs and toned muscles”. That’s mundane right? But many of us are still dreaming of our teenage or twenties bodies and hating the bodies we live in presently.
Well, if you hate those flabby muscles or sagging belly;
then get to the gym! Have a lifestyle change; do something about it! But enjoy life
daily while you are at it.
What about body changes that come with age that no amount of
exercise or lifestyle change can alter? Be glad that you’ve lived long enough
to encounter them, embrace the aging process and age gracefully.
You know in what areas you are still living in the past. It may be that prestigious job that came with so much perks and honor that you lost some years back or that business that was second to none in the 90’s. The list of past glories is endless but you have to let it go!
You may have encountered failures either through your carelessness,
naivety of stupidity. Every one of us has. Pick up the lessons learnt, grow/improve and
Learn From the Nature Of God
When God appeared to Moses, he told him that his name is “I
AM”. God is not the future; he is not
the past, He IS!
The Holy Spirit explained it to me this way; that God is a
constant; he is present continuous. Before I was born, he IS, presently, he IS and in my future he IS.
There is no “was” or “would be” with God.
Let’s examine some scriptures to buttress this fact
King James Version
And God said unto Moses, I AM THAT I AM: and he said, Thus
shalt thou say unto the children of Israel, I AM hath sent me unto you.
God said to Moses, “I AM WHO I AM. This is what you are to
say to the Israelites: ‘I AM has
sent me to you.
Psalm 46: 1
King James Version
God is our refuge and strength, a very present help in trouble.
God is our refuge and strength, an ever-present help in trouble.
You will roll them up like a robe; like a garment they will
be changed. But you remain the same,
and your years will never end.”
King James Version
And as vesture shalt thou fold them up, and they shall be
changed: but thou art the same,
and thy years shall not fail.
Amplified Bible (AMP)
And like a robe You will roll them up;Like a garment they
will be changed. But [a]You are the
same [forever],And Your years will never end.”
King James Version
But without faith it is impossible to please him: for he
that cometh to God must believe that he IS, and that he is a rewarder of them that diligently seek him.
I could go on and on but I challenge you to go and do a
study of the unchanging nature of God and his present continuous status.
Live In The Present
The fact that the God who made you “IS” gives you carte blanche to enjoy life every day. This
is because he’s got you covered. He daily loads us with benefits (Psalms 68:19),
so don’t let any day go by without availing yourself of the benefit of that
Does this now mean that you shouldn’t plan or have goals?
Absolutely not! Have your plans and your goals. Learn from the mistakes of the
past, look forward to the promise of better days ahead but enjoy this day in
which you find yourself.
Let me end on this note. Do not borrow tomorrow’s troubles
and forfeit today’s benefits.
Therefore do not worry about tomorrow, for tomorrow will
worry about itself. Each day has enough trouble of its own.
“So don’t worry about tomorrow, for tomorrow will bring its
own worries. Today’s trouble is enough for today.
American King James
Take therefore no thought for the morrow: for the morrow
shall take thought for the things of itself. Sufficient to the day is the evil
Wikipedia defines it thus “Confidence has a common meaning
of a certainty about handling something, such as work, family, social events,
or relationships. Some have ascribed confidence as a state of being certain
either that a hypothesis or prediction is correct or that a chosen course of
action is the best or most effective”.
So many people started out the year with strong confessions
of faith and a joyful expectation of great things. Their confidence was most
probably based on the truth that God is faithful and able to do what he
Fast forward to the second half of the year and the
confessions are beginning to wane. Not as bold and strong as in the first and
second or even third month of the year.
Just like Peter, many of us are looking at the wind; but can
one see the wind? Yep! When you look at
the boisterous roiling of the sea, you are “seeing the wind”.
But how can I not cast away my confidence when the bills I saw
in January are still staring me in the face?
How can I “cast not away my confidence” when it seems like I
take one step forward and two backwards?
What is happening? Do I not have enough faith? Have I not
trusted God enough? Am I not working hard or smart enough?
I have a word from God for you today….
Do you know that the hours
before morning are usually the darkest?
Cast not away therefore your confidence for it has a great
recompense of reward! For you have need of patience that after you have done
the will of God you might obtain the promise.
Having done all to stand; STAND!!!
The patience you need now is not the literal dictionary
patience of putting up with a situation. It is rather the bible patience of
staying consistent with what you believe. It is standing firm on that promise
that God gave you without “looking at the winds”.
You started out the year standing on God’s promise; stay
steadfast and unmovable on it. Do not be like the first grade child who planted
a bean seed and kept uprooting it to see whether it was growing.
You have planted the seed of your confession, it’s time to
water it with your praise; even the sacrifice of praise. Your tears are part of
the watering but only if they are cried in praise and worship and not in
complaints and bitterness.
Lift up your head! Look above the winds; look up! The one who gave you a word is faithful (Numbers 23:19…Take out 5 minutes daily for seven days to meditate on this verse).