Dear Friend, I hope all is well with you and that you are as healthy in body as you are strong in spirit. 3 John 1:2
We know that health matters to Jesus- he spent a large part of his ministry healing those who came to him. We also know that the business of a life in ministry can be a barrier to implementing healthy habits. The start of the new year often inspires us to consider our overall health. Many New Year’s resolutions revolve around improving physical health in some way.
This Thrive in 5 is going to focus on some general tips to improve our overall health.
1. Move your body. Physical activity improves overall health. Being active reduces the risk of diseases such as diabetes and cancer. It also has the added benefit of improving mood, providing energy, and improving sleep. The American Heart Association (AHA) recommends 150 minutes of moderate activity or 75 minutes of vigorous activity a week. How can you increase your daily activity?
2. Drink water. Our body needs water to function. Being adequately hydrated (drinking enough water) helps regulate body temperature, lubricates joints, helps with nutritional absorption, and gets rid of waste. Aim to drink about half your body weight in ounces of water. Some experts recommend approximately two liters for women and three liters for men. Drink more depending on temperature and activity. Can you replace some of your drinks with water?
3. Get plenty of rest. Sleep is an essential part of health. Sleep restores our body physically and mentally. Poor sleep is associated with type 2 diabetes, high blood pressure, heart disease, obesity, depression, and even a shorter life span. Aim for 7-8 hours of sleep a night. What changes can you make in your bedtime routine to sleep better?
4. Eat fruit and vegetables. Fruits or vegetables should be included in every meal. Fruits and vegetables give your body the vitamins and minerals it needs, provides fiber to improve gut health, and reduces your risk of chronic diseases like diabetes, heart disease, and certain cancers. The recommended serving size is about 1.5-2 cups of fruit and 2-3 cups of vegetables or approximately 5 servings daily. Fruit and vegetables give your body the vitamins and minerals it needs, provides fiber to improve gut health, and reduces your risk of chronic diseases like diabetes, heart disease, and certain cancers. How can you add more fruit and vegetables to your meals?
5. See your health care provider. It can be easy to limit healthcare visits to sick visits, but it is actually very important to schedule an annual wellness exam. These checkups evaluate your current health and help detect or prevent chronic illnesses. A wellness exam generally consists of a physical examination with physical measurements (height weight, blood pressure heart rate, oxygen levels), review of medications and health history, any indicated screenings or vaccinations. These visits allow you to create a personalized plan for health and ensure you stay healthy for years to come. Have you scheduled your annual wellness visits?
To learn more, see the following resources:
American Academy of Sleep Medicine (2020). Healthy Sleep Habit. Healthy Sleep Habits – Sleep Education by the AASM
American Heart Association (2021). How Much Physical Activity So You Need? https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-infographic
American Heart Association(2024).Fruit and vegetables serving sizes https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
CDC (2025). Are you up to date on your preventive care? https://www.cdc.gov/chronic-disease/prevention/preventive-care.html
Harvard Health Publishing (n.d). How much water should you drink? https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink#:~:text=How%20much%20daily%20total%20water,both%20water%20and%20sodium%20losses.
National Health system(2022). Why 5 a day? https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/#:~:text=It’s%20important%20that%20you%20eat,them%20in%20lots%20of%20oil).
Physical contributor: Dr. Rosa Ketchum
Executive editor: Johanna Chacon Rugh
Curator of content: Carla Working
