#StepRepPray is an invitation to meet with God in movement. Always at the pace of grace.

With each step or every rep, seek God’s guidance, worship and praise Him, thank Him for the gift of movement, and lift your heart in prayer for others.

CHRONIC ILLNESS, EXERCISE, AND CREATIVITY

Chronic illness can make exercising in traditional ways difficult, but with the guidance and supervision of your doctor, and a little creativity, it’s not only possible, but can also be very rewarding.

The most important thing to remember is that even small changes can make a big difference.

TALK WITH YOUR DOCTOR

First, talk with your doctor. Then with his or her guidance, brainstorm simple ways to add a little more movement to your days:

  • walk a few extra steps around the house, in the yard, or around the block
  • do arm circles, shoulder shrugs, leg lifts, or ankle circles while sitting in your chair
  • add an extra trip up and down the stairs

Whatever you choose, stick with it. Build slowly. And celebrate the small victories along the way.

#StepRepPray is about experiencing the joy of movement as you lean into Jesus.

WHAT MATTERS IS THAT YOU BEGIN

Hebrews 12:1-2 says, “… let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of our faith …”

“… when we integrate body and soul together in prayer,” writes Colleen Scariano, “we offer God the most perfect worship.”

Jennon Bell Hoffmann adds, “Faith and fitness are not only more connected than expected, but each also benefits from incorporating the other.”

We are body, mind, and soul together. And that doesn’t change because of illness.

God knows everything about us, and He is intimately familiar with our circumstances, down to the smallest detail. There is no guilt, no shame, and no condemnation if we aren’t able to exercise in traditional ways. Instead, He invites us to take the first step, to lift our voices in worship, to pray as we breathe, and to thank Him as we move.

What and how much we can do isn’t important. What matters is that we step in.

The only impossible journey is the one we never begin.

Printables

#StepRepPray Guide

#StepRepPray Guide

HOW TO MOVE AT THE PACE OF GRACE

Our #StepRepPray guide is filled with valuable tips and important questions.

The Workout Log provides a convenient place to record the date, activity, time, distance, sets, reps, and who you prayed for. Take a screenshot and share those stats quickly and easily with a Workout Buddy or Accountability Partner. Click here to order a binder to keep all your log sheets.

Send a text, message, or handwritten note to someone you prayed for today. Visit #PenToPaper for fantastic FREE resources! 

Workout Log

#StepRepPray Workout Log

HOW TO EXERCISE WITH CHRONIC ILLNESS

TALK WITH YOUR DOCTOR 

Talk with your doctor or physical therapist about the kind of activity that’s right for you. Even a small amount of movement can make a big difference.

BENEFITS OF EXERCISE

  • Helps control weight
  • Improves mental health and mood
  • Increases flexibility
  • Improves balance and coordination
  • Strengthens bone and muscle
  • Improves quality of life
  • Reduces risk of falling

 

QUESTIONS TO ASK YOUR DOCTOR

  • How does my illness affect my ability to exercise?
  • Do any of my medications affect my ability to exercise?
  • How often and how much should I exercise?
  • At what level of intensity?
  • Should I take any special steps to get started?
  • What movement goals are realistic for me?
  • Are there any exercises I shouldn’t do?
  • Can you recommend a physical therapist to help me get started?
  • What else do I need to know?

 

BE PATIENT

“A journey of a thousand miles begins with a single step.” Lao Tzu

Start slowly and build a little at a time. Pay attention to your symptoms, rest when you need, and make creative adjustments as you go.

Small is better than none at all.

 

BRAINSTORM

“Do what you can, with what you have, where you are.” Teddy Roosevelt 

Arthur Ashe put it like this: “Start where you are, use what you have, do what you can.”

Think about the kinds of activity you enjoy: walking, gardening, dancing, biking, folding laundry, yard work, house work, stretching, cardio, strength training, yoga, pilates, etc.

Are you able to do those activities today? If not, how could you modify or adapt them?

If you like yoga, but are not currently able to participate, would you consider chair yoga?

If you enjoy gardening, but are unable to kneel, would you consider raised-beds?

If you like to bike, but need something a little less strenuous, would you enjoy working out on a stationary or recumbent bike?

 

FOCUS ON THE POSITIVE

“Be creative. Be willing to adapt. Take the brave first step.” Cindee Snider Re

A workout diary can help you measure your progress and celebrate your journey.

Note things like:

  • date
  • kind of activity, movement, or exercise
  • number of steps, reps, or minutes
  • distance, intensity, weight, or level
  • calories burned
  • insights gained – how you felt, what you noticed
  • who you prayed for

 

ACCOUNTABILITY

We are always better together!

Choose a friend, trainer, family member, or even an online community to encourage, inspire, and cheer you on. Accountability makes a big difference.

A simple, engaging way to log your movement is with a Workout Buddy. Whether you and your Buddy live on the same street or halfway around the world, you can record your progress with a quick message, text, or email.

How many steps you walked or laps you swam or minutes you danced in your chair are not important.

What matters is that you’re sharing the journey and encouraging one another along the way.

 

TAKE A CLASS

Discover creative ways to participate.

Instead of abandoning activities you once enjoyed, discover creative new ways to participate in them. Ask local hospitals, clinics, or non-profits about adaptive fitness classes, which are often led by trained instructors in safe and supportive environments.

 

PRAY

#StepRepPray is an invitation to meet with God in movement, always at the pace of grace.

As we move in rhythmic and familiar ways, our hearts and minds are freed to pray.

Justin Rhodes, associate professor of psychology at the University of Illinois, Urbana-Champaign wrote, “A growing body of research suggests we think and learn better when we walk or do another form of exercise.”

This is the genesis of #StepRepPray, a name coined by Chronic Joy co-founder, Cindee Snider Re during a difficult recovery.

“In frustration over my unrelenting tremors, determined to regain my balance and strength, and with my doctor’s approval, I stepped onto the elliptical one morning to walk three painfully slow minutes. In tears, I closed my eyes and began to pray, and something unexpected happened, my body began to keep pace with the music playing in the background. I tried it again the next day, and the next. And every morning as I stepped onto the elliptical, I would close my eyes and pray. What started in absolute frustration, quickly grew into my favorite part of the day.”

Prayer for #StepRepPray

Lord,

Help me discover creative ways to add movement to my days. Lead me, guide me, and draw me in. Teach me patience with the journey. Remind me to extend grace and compassion even to myself, and to celebrate each small victory. Thank you for the joy of movement today.

In Jesus’ name, Amen.

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