Strength of Body, Peace of Mind: Why Your Next Workout Is Both Physical and Spiritual Medicine

How science confirms what scripture has long taught us about caring for our temples

Brothers, we need to have an honest conversation about something that too many of us avoid discussing: the battle happening between our ears.

As men over 50, we've been taught to be strong, to provide, to push through. But here's what I'm learning—and what groundbreaking research is now proving—sometimes the strongest thing we can do is admit we're struggling and take action to heal not just our bodies, but our minds and spirits too.

The Science That Validates Ancient Wisdom

A comprehensive study published this year examined over 1,000 clinical trials involving 128,000 people. The finding? Exercise is 1.5 times more effective than counseling or leading medications for managing depression and anxiety.

This shouldn't surprise us. Scripture tells us our bodies are temples (1 Corinthians 6:19-20), and when we honor God with our physical temples, He blesses us with renewed minds and spirits. What science is now proving, faith communities have long understood—the body, mind, and spirit are intricately connected.

Here's what happens in your brain when you exercise:

Your brain literally regenerates. Exercise triggers the release of brain-derived neurotrophic factor—essentially God's built-in restoration system for your brain cells. It helps new neurons grow and protects existing ones, especially in the hippocampus, which regulates mood. Think of it as God's way of renewing your mind, just as Romans 12:2 instructs.

You build spiritual and mental resilience. Regular exercise makes your brain less reactive to stress. Those new neural pathways? They're like building your house on rock instead of sand—creating a foundation that can weather life's storms.

Fellowship multiplies the benefits. Here's where it gets interesting for us: research shows that group exercise provides significantly greater mental health improvements than solo workouts. Ecclesiastes 4:9-10 tells us "Two are better than one... if either of them falls down, one can help the other up." Science is finally catching up to this wisdom.

The Unique Challenges We Face

Let's be frank—as men in our season of life, we're facing challenges our fathers never talked about:

• Career transitions or retirement anxiety

• Physical changes that affect our self-image

• Loss of purpose after kids leave home

• Health concerns that remind us of our mortality

• The death of friends and loved ones

• Isolation that increased during and after the pandemic

For many of us, especially those who served in the military, there are also invisible wounds. The VA reports that veterans have a 57% higher suicide rate than non-veteran adults. Men over 50 have one of the highest suicide rates of any demographic. These aren't just statistics—they're our brothers, our friends, maybe even us on our darkest days.

When King David Struggled

Even King David, a man after God's own heart, battled depression and anxiety. Have you read the Psalms? They're full of cries for help, expressions of deep anguish, and the struggle to keep faith when darkness surrounds. "Why, my soul, are you downcast? Why so disturbed within me?" (Psalm 42:5).

But notice what David did. He didn't isolate. He cried out. He stayed connected to God and his community. He kept moving forward, even when he couldn't see the path.

A Message About Choices That Changed My Perspective

Sara Wilkinson, whose husband Chad was a Navy SEAL for 21 years before losing his battle with PTSD and traumatic brain injuries, shared something profound. A year after Chad's death, she found a video he'd made for her while he was on deployment. She'd never seen it. Check out the post here, and be sure to have your sound on for this one.

Her reflection pierced me: "Life is full of choices and I'm so grateful we chose each other... We all get one lap and rarely if ever get any 'do overs' so choose wisely."

Every day we make choices. The choice to get up and move or stay sedentary. The choice to reach out or remain isolated. The choice to be vulnerable or maintain the facade that everything's fine. The choice to care for our temples or let them deteriorate.

Brothers, we're not promised tomorrow. James 4:14 reminds us that life is "a mist that appears for a little while and then vanishes." But while we're here, we have choices about how we'll live, and how we'll help each other live.

The Chad1000X Challenge: More Than a Workout

This Veterans Day, gyms and groups around the world will participate in Chad1000X. The workout is 1,000 box step-ups with a weighted pack. Chad Wilkinson created this workout to train for mountain climbing, but now it stands for something greater.

Sara transformed her grief into purpose through the Step Up Foundation, helping veterans and their families deal with invisible wounds. She wants us to understand: "The workout stands for more than just one man. It's a testament for what lies inside all of us."

Each of those 1,000 steps represents a choice to keep moving forward when everything in you wants to quit. It's a physical prayer, a moving meditation, a declaration that we won't let our brothers fight alone.

The most sobering part? Chad excelled at everything except asking for help. Even from those who would have done anything for him.

How many of us are the same? We'll help anyone who asks, but we won't admit when we need help ourselves. Pride, brothers, is not just a sin. It can be deadly.

Building Your Brotherhood

Proverbs 27:17 tells us "Iron sharpens iron, so one man sharpens another." This isn't just about accountability for sin; it's about strengthening each other in every way, including mental health.

Here's what you can do:

Start or join a fitness group at your church. Make it specifically for men over 50. CrossFit provides some fantastic workouts, and they are scalable to every level of fitness. You can also do walking/running groups or hiking clubs. The key is consistency and community.

Be vulnerable first. Someone in your circle is struggling but won't say it unless you go first. Share your challenges. Normalize the conversation about mental health. Your courage will give others permission to be real.

Check on your brothers. Not just "How are you?" but "How are you really?" Look them in the eye. Don't accept "fine" if your spirit tells you otherwise. Sometimes the Holy Spirit prompts us to push past politeness.

Make movement ministry. When you exercise, pray. For yourself, for your brothers, for those struggling. Turn your workout into worship. Your body is a temple, so let's treat our training as sacred time.

The Practical Steps Forward

If you're struggling with depression or anxiety, here's your action plan:

1. Start small. Harvard research shows even 5 minutes of movement can shift your mental state. Take a walk while praying. Do 10 push-ups while reciting scripture. Just begin.

2. Schedule it like church. Make exercise appointments you won't break. Your mental health is part of your spiritual health; treat it as such.

3. Find your tribe. Join a men's group that combines faith and fitness. If one doesn't exist, start one. You'd be surprised how many men are waiting for someone else to take the first step.

4. Seek help without shame. Taking medication for depression is no different than taking medication for diabetes. God gave us doctors and medicine as tools for healing. Use them if needed.

5. Serve while you heal. Sometimes the best way to heal our own wounds is to help heal others. Volunteer with veteran organizations, mentor younger men, be the support you wish you'd had.

The Bottom Line

The research is clear: exercise is medicine. But we knew that already, didn't we? Our bodies are fearfully and wonderfully made (Psalm 139:14), designed by God to move, to work, to serve. When we honor that design, He honors us with clearer minds, lighter spirits, and renewed strength.

To my brothers who are struggling: You are not alone. Your struggles don't make you weak—they make you human. David struggled. Elijah struggled. Even Jesus wept and felt overwhelmed in Gethsemane.

The difference is they didn't struggle alone. And neither should you.

This Veterans Day, whether you do Chad1000X or simply take a walk while praying for our veterans, remember that every step forward is an act of faith. Every workout is a declaration that you're not giving up. Every time you reach out to a brother, you're being the hands and feet of Christ.

We get one lap at this life, brothers. No do-overs. Let's choose to live it fully: body, mind, and spirit. Let's choose to help each other carry the weight when it gets too heavy. Let's choose to be the men God created us to be, honest about our struggles and committed to our healing.

"Therefore encourage one another and build each other up, just as in fact you are doing." - 1 Thessalonians 5:11

Resources for Help:

• National Suicide & Crisis Lifeline: 988

• Veterans Crisis Line: 988, Press 1

• Christian Counseling: Find a provider at christiancounselors.network

• The Step Up Foundation: stepupfoundation.org

Remember: Asking for help isn't a lack of faith. It's an act of wisdom and courage.