(Inspired by American Heart Month)
Guarding the Heart—Physically and Spiritually
“Above all else, guard your heart, for everything you do flows from it.” — Proverbs 4:23
The heart is one of the most important organs in our body, sustaining life with every beat. But in scripture, the heart also represents our emotions, thoughts, and spiritual well-being. Just as we must care for our physical heart to prevent disease, we must also guard our spiritual and emotional health from stress, discouragement, and neglect.
For years, I didn’t take care of my heart—physically or spiritually. Slowly, I lost focus on my health. At my heaviest, I weighed 315 lbs. My blood pressure was sky-high, my cholesterol was out of control, and my knees ached constantly. Church was growing, but my spirit was under attack. I felt the weight of my responsibilities, both literally and figuratively.
Then, one day in May 2014, I walked into a gym. Climbing the stairs left me out of breath. I got on the treadmill, barely making it three minutes in my sandals—because I didn’t even own running shoes. A few days later, I committed to a treadmill workout. By January 2015, I ran 2 miles in 10 minutes and 48 seconds. By May 2015, I finished my first 5K. I was preparing for a half marathon the following year.
For over a year, I was up at 4:15 AM, in the gym by 5:00 AM, walking or running 7-8 miles a day. Kettlebells and battle ropes became my new best friends. I lost 60 lbs, going from a size 54 waist to a 38, from a 3X shirt down to a Large. It was a journey—but I was enjoying the trip.
Then came the setbacks.
Life got busy. I made poor decisions, fell off my plan, and gained back most of the weight. My health suffered again. But in 2023, I made a choice. I got back on track. Today in 2025, I can say with confidence that I’m back to my optimum weight, my blood pressure is stable, and my heart health has improved.
The journey of health—both physically and spiritually—is one of falling and getting back up. It’s about stewardship, discipline, and grace.
1. Eating for a Stronger Heart
“Man shall not live on bread alone, but on every word that comes from the mouth of God.” — Matthew 4:4
Heart health starts in the kitchen. A diet rich in whole foods—lean proteins, fruits, vegetables, and whole grains—helps prevent high blood pressure and cholesterol issues. But just like we need to feed our bodies properly, we must feed our spirits the right things as well.
A steady diet of worry, stress, and negativity clogs our spiritual arteries. We need the Word of God, uplifting relationships, and time in prayer to keep our hearts strong in faith.
2. Exercise and Movement: A Temple Worth Maintaining
“Do you not know that your bodies are temples of the Holy Spirit…?” — 1 Corinthians 6:19-20
When I first stepped on that treadmill in 2014, I barely made it. Today, I understand that movement isn’t just about burning calories—it’s about honoring God by taking care of the body He entrusted to me.
Regular movement—whether walking, running, weight training, or stretching—strengthens the heart. Similarly, spiritual exercise strengthens our faith. Reading scripture, praying, and serving others keep our spiritual endurance strong.
3. Managing Stress and Anxiety: A Biblical Perspective
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” — Philippians 4:6-7
Stress is a silent killer. It raises blood pressure, causes inflammation, and affects mental health. But God calls us to release our burdens. Stress management is both a practical discipline and a spiritual command.
Some ways to manage stress:
- Deep breathing and prayer—Taking a moment to slow down and seek God.
- Exercise—A 30-minute walk can lower stress levels.
- Community—Surrounding yourself with godly encouragement.
When I was at my heaviest, my stress levels were high. But as I took control of my health, my mental clarity improved. Physical and spiritual health go hand in hand.
4. The Power of Rest and Sabbath for a Healthy Heart
“In vain you rise early and stay up late, toiling for food to eat— for He grants sleep to those He loves.” — Psalm 127:2
One thing I learned on my health journey: Rest is just as important as work.
Overworking the body leads to burnout—so does overworking the soul. We need to allow time for:
✔ Physical recovery—Good sleep heals the body.
✔ Mental restoration—Time away from screens and distractions.
✔ Spiritual renewal—Moments of quiet reflection with God.
God designed Sabbath rest not as an option but as a necessity. Just as muscles need time to rebuild, our spirits need time to recharge.
The Journey Continues…
I won’t say my journey has been perfect. There have been setbacks, mistakes, and hard lessons. But here’s what I know—our health, like our faith, is something we must steward daily.
- If you’ve fallen off track, start again today.
- If you’ve lost focus, refocus on what matters.
- If you’re discouraged, remember that change takes time.
The heart—physically and spiritually—is worth protecting. Take care of it. Guard it. Strengthen it. Your future depends on it.
Let’s glorify God in our health—one step, one meal, one prayer at a time.
Discover more from Image of My Father
Subscribe to get the latest posts sent to your email.
