I was standing in my kitchen at 6:47 AM, gulping down lukewarm coffee while simultaneously packing lunches, responding to a work email, and mentally rehearsing my presentation for a meeting. My Apple Watch buzzed—time to stand—and I actually laughed out loud. Stand? I’d been rushing around since 5:30 AM. When would I have time to sit?
That moment, friends, was my wake-up call. I had mastered the art of perpetual motion but had completely forgotten how to move with intention. I was a hamster on a wheel, spinning faster and faster, getting nowhere that truly mattered—especially when it came to honoring the body God had entrusted to my care.
Maybe you know this feeling. You’re rushing from one obligation to the next, your calendar packed tighter than a can of sardines, and the idea of “adding” fitness to your already overwhelming schedule feels like asking you to climb Mount Everest in heels. I get it, sister. I’ve been there, done that, and bought the t-shirt—probably while running through Target at lightning speed.
But what if I told you that slowing down actually became the key to transforming not just my physical wellness, but my entire relationship with God, my family, and myself? What if the very act of learning to move with purpose became one of the most profound spiritual disciplines of my life?
The Burnout That Changed Everything
Let me paint you a picture of my life three years ago. I was juggling a demanding career, caring for my aging mother, trying to attend all my kids’ activities, and trying to be the “perfect” church volunteer. My days started before dawn and ended well past when any sane person should be awake. Exercise? That was something I’d squeeze in if I had time—which meant it rarely happened.
When it did happen, it was punishment disguised as self-care. I’d guilt myself into brutal 45-minute HIIT workouts that left me more exhausted than when I started. I’d meal prep on Sundays like I was preparing for the apocalypse, only to find myself eating crackers for dinner by Wednesday because I was too tired to heat up my carefully planned meals.
The breaking point came on a Tuesday morning when I realized I hadn’t had a meaningful conversation with God in weeks. Oh, I’d been saying quick prayers—mostly desperate pleas for more hours in the day—but I hadn’t truly sat in His presence. My Bible sat untouched on my nightstand, gathering dust while I gathered stress.
That’s when the truth hit me like a gentle but firm tap on the shoulder: I wasn’t stewarding the life God had given me. I was squandering it in a frenzy of good intentions and misplaced priorities.
“Be still, and know that I am God” (Psalm 46:10). How could I know God if I was never still? How could I hear His voice over the constant noise of my rushing?
Research shows that chronic stress—the kind that comes from perpetual rushing—doesn’t just affect our mental health. For women over 40, it significantly impacts our hormones, metabolism, and ability to maintain muscle mass. The very rushing I thought was helping me accomplish more was actually sabotaging my wellness and my spiritual life.
Biblical Principle #1: The Sacred Pause – Moving from Rush to Rest
The first transformation in my wellness journey came when I discovered what I now call the “sacred pause.” This wasn’t about adding another item to my to-do list—it was about fundamentally changing how I moved through my days.
I started small. Ridiculously small. Instead of rushing from my car to the grocery store, I would pause for ten seconds in the parking lot and take three deep breaths. “Lord,” I’d whisper, “help me move with intention, not urgency.”
“In quietness and trust is your strength” (Isaiah 30:15). This verse became my anchor during those early days of learning to slow down.
The change was remarkable. That simple practice of pausing began to create space in my soul. Soon, I was incorporating these sacred pauses throughout my day. Before checking emails. After difficult conversations. While waiting in line at the pharmacy.
But here’s where it gets beautiful, friends—these pauses naturally began to extend into movement. Instead of seeing exercise as another task to rush through, I started viewing it as an opportunity for extended sacred pauses. My workouts transformed from frantic calorie-burning sessions into moving meditations.
I began taking 20-minute walks in the early morning, not to hit a step goal, but to commune with God while caring for the body He’d given me. I’d pray as I walked, sometimes out loud, sometimes in the quiet of my heart. The physical movement seemed to unlock something spiritual—like my body and soul were finally working in harmony instead of opposition.
The science supports this spiritual truth. Research shows that gentle, rhythmic movement like walking actually activates the parasympathetic nervous system, reducing cortisol and increasing feel-good hormones like serotonin. When we combine this with prayer or meditation, we’re literally rewiring our brains for peace and connection with God.
The obstacles were real, though. My perfectionist tendencies screamed that 20 minutes wasn’t “enough.” My people-pleasing nature whispered that I was being selfish. But prayer helped me push through. “God,” I’d say, “if You made my body as Your temple, then caring for it must be an act of worship, not selfishness.”
This single shift—from rushing to pausing, from exercising to moving with purpose—changed everything. My energy levels stabilized. My anxiety decreased. Most importantly, I began to feel God’s presence throughout my day in ways I hadn’t experienced in years.
Biblical Principle #2: Sabbath Rhythms – Rest as Revolution
The second major transformation came when I rediscovered the revolutionary act of rest. As women, especially those of us in midlife, we’ve been conditioned to believe that our worth comes from our productivity. Rest feels lazy. Stillness feels selfish. But God had other plans for my understanding.
“Remember the Sabbath day by keeping it holy” (Exodus 20:8). I’d always thought of this commandment in terms of church attendance and avoiding work on Sundays. But what if Sabbath wasn’t just about one day a week? What if it was about weaving rhythms of rest throughout my entire approach to wellness?
Studies show that chronic overexercise—especially high-intensity workouts without adequate recovery—can actually accelerate aging in women over 40. It disrupts hormones, increases inflammation, and leads to that “tired but wired” feeling so many of us know too well. The very intensity I thought was making me stronger was actually wearing me down.
I started experimenting with what I called “micro-Sabbaths” in my fitness routine. Instead of pushing through fatigue or pain, I learned to listen to my body’s need for rest. Some days, my “workout” became gentle stretching while listening to worship music. Other days, it meant canceling my planned exercise session and taking a bath with Epsom salts instead.
This was revolutionary for someone who had always approached fitness with a “no pain, no gain” mentality. But here’s what I discovered: when I honored my body’s need for rest, I actually became stronger. My workouts became more effective because I was training from a place of restoration rather than depletion.
The practical implementation looked like this: I created weekly rhythms that included both movement and rest. Mondays and Wednesdays became my strength training days—gentle, purposeful sessions focused on maintaining bone density and muscle mass as I moved through perimenopause. Tuesdays and Thursdays were for walks or yoga. Fridays were my complete rest days, which I began to see as just as important as my movement days.
Saturdays became my “play” days—gardening, dancing in the kitchen while cooking, or taking longer nature walks with my husband. Sundays remained my Sabbath, but now I understood that caring for my body was part of honoring God on His day, not separate from it.
The biggest obstacle I faced was guilt. My inner critic kept saying, “You’re not doing enough. You’re being lazy. Everyone else is working harder.” But through prayer and Scripture study, I began to understand that rest wasn’t the absence of faith—it was the demonstration of trust. When I rested, I was declaring that God’s grace was sufficient, that my worth wasn’t tied to my performance.
This shift in understanding rippled through every area of my life. I became more present with my family because I wasn’t constantly exhausted. My work improved because I was approaching tasks from a place of rest rather than frantic energy. Most importantly, my relationship with God deepened because I was finally still enough to hear His voice.
Biblical Principle #3: Community and Accountability – The Body of Christ in Motion
The third transformation came when I realized I was trying to steward my body in isolation, which was never God’s design. “As iron sharpens iron, so one person sharpens another” (Proverbs 27:17). I needed my sisters in faith to help me stay accountable to this new way of living.
This realization came after several failed attempts to maintain my new wellness rhythms on my own. When life got stressful, I’d revert to old patterns of rushing and neglecting my body. I’d skip my sacred pauses, abandon my rest days, and find myself right back where I started—exhausted and disconnected from God.
That’s when I reached out to three women from my church and proposed something radical: what if we supported each other in honoring our bodies as temples of the Holy Spirit? Not through shame or competition, but through grace-filled accountability and encouragement.
We started meeting once a week, not in a gym, but in each other’s homes. We’d begin with prayer, share our struggles and victories from the week, and then move together. Sometimes we’d do gentle yoga while sharing prayer requests. Other times we’d walk through the neighborhood while discussing a devotional. On some days, we’d simply stretch and breathe together while one of us shared what God was teaching her.
Research confirms the power of community in sustaining healthy habits. Women who exercise with supportive friends are 300% more likely to maintain their routines long-term compared to those who go it alone. But our group wasn’t just about fitness—it was about holistic wellness rooted in faith.
The practical impact was immediate. Having sisters who understood the spiritual dimension of wellness made all the difference. When I wanted to skip my rest day because I felt guilty, Sarah would remind me that rest was commanded by God, not suggested. When Margaret was struggling with guilt over taking time for her morning walks, we’d pray together and remind her that caring for her body was an act of obedience, not selfishness.
But here’s what surprised me most: this community approach to wellness became a powerful ministry. Other women in our church began asking about our “fitness fellowship.” Before long, we had multiple groups meeting throughout the week, each one focused on the intersection of faith and physical stewardship.
The obstacles weren’t insignificant. Scheduling was challenging with four busy women. Sometimes personalities clashed when stress levels were high. There were seasons when one of us would drift away, overwhelmed by other responsibilities. But prayer always brought us back together. We learned to extend the same grace to each other that God extends to us—abundant, unending, and transformative.
This community support became the foundation that allowed all my other wellness practices to flourish. When I was tempted to return to rushing and striving, my sisters reminded me of who I was in Christ and how I was called to care for the body He’d given me.
Navigating the Unique Challenges of Midlife Wellness
Let’s be honest about something, friends. Wellness at 45+ isn’t the same as wellness at 25. Our bodies are changing, our energy levels fluctuate, and the advice that worked for us decades ago often falls flat now. Add faith into the mix, and we’re navigating uncharted territory.
The Guilt Complex
The biggest challenge I’ve encountered—both personally and in walking alongside other women—is the guilt complex. We’ve been taught that focusing on our physical bodies is somehow less spiritual than focusing on others’ needs. We feel selfish for taking time to exercise, guilty for spending money on healthy food, and lazy for prioritizing rest.
Here’s what I’ve learned: this guilt isn’t from God. “For we are God’s handiwork, created in Christ Jesus to do good works” (Ephesians 2:10). If we are God’s handiwork, then caring for that handiwork is an act of worship, not selfishness.
I’ve had to reframe my entire understanding of stewardship. The body God gave me isn’t mine to neglect—it’s His temple entrusted to my care. When I abuse it through neglect, overwork, or unhealthy habits, I’m being a poor steward of God’s gift.
The Energy Enigma of Perimenopause
Let’s talk about something many of us are experiencing but rarely discuss openly: the energy challenges of perimenopause and menopause. One day you feel like you could conquer the world, and the next day you can barely conquer the laundry pile.
Research shows that women in perimenopause need different approaches to exercise. High-intensity workouts can actually worsen hormonal fluctuations, while gentle strength training and stress-reducing activities like yoga can help stabilize energy and mood.
I’ve learned to work with my body’s natural rhythms instead of against them. During weeks when my energy is low, my “workouts” might consist of gentle stretching or slow walks while listening to podcasts or worship music. During higher-energy weeks, I might tackle strength training or longer walks.
The key is flexibility and grace. “My grace is sufficient for you, for my power is made perfect in weakness” (2 Corinthians 12:9). Some seasons of life require different approaches to wellness, and that’s okay.
The Time Crunch Reality
As women in midlife, many of us are dealing with what researchers call the “sandwich generation” pressure—caring for aging parents while still supporting our children, all while managing our own careers and responsibilities.
Finding time for wellness in this season requires creativity and lots of grace. I’ve learned to look for “hidden pockets” of movement throughout my day. I take phone calls while walking. I do squats while my coffee brews. I stretch while watching TV with my husband in the evenings.
But more importantly, I’ve learned to see all movement as sacred. Chasing grandchildren at the playground is exercise. Gardening is both therapy and physical activity. Dancing while cooking dinner is worship in motion.
The Budget-Conscious Approach
Not all of us have unlimited budgets for gym memberships, personal trainers, or specialty health foods. I’ve discovered that some of the most effective wellness practices are also the most affordable.
Walking is free and incredibly effective for both physical and spiritual health. Bodyweight exercises require no equipment and can be done anywhere. Stretching costs nothing and provides enormous benefits for our aging joints and muscles.
For nutrition, I’ve learned to focus on simple, whole foods rather than expensive superfoods or supplements. Beans, eggs, seasonal vegetables, and whole grains provide excellent nutrition without breaking the budget.
Practical Integration: Daily Rhythms That Honor God
After three years of learning to slow down and move with purpose, I’ve developed daily rhythms that feel sustainable and spiritually nourishing. Let me share what a typical day looks like now—not as a prescription, but as an example of how faith-based wellness can be woven into real life.
Morning Sacred Pause (5:45 AM)
I wake up 15 minutes earlier than I used to, but instead of using that time to get ahead on tasks, I use it to center my heart with God. I sit on the edge of my bed, take three deep breaths, and offer my day to Him. “Lord, help me move through this day with intention, not urgency. Help me honor the body You’ve given me.”
Movement with Purpose (6:00 AM)
Three mornings a week, I do gentle strength training in my bedroom—nothing fancy, just 20 minutes of bodyweight exercises while listening to worship music or a devotional podcast. Two mornings a week, I take a 30-minute walk, using the time to pray or listen to Scripture. Two mornings are complete rest.
The key change is that I no longer see exercise as separate from my spiritual life. Movement has become a form of prayer, a way of saying “thank you” to God for the gift of a body that can move and serve.
Midday Reset (12:30 PM)
Instead of eating lunch at my desk, I’ve created a midday sacred pause. I eat mindfully, often outside if weather permits, and use the time to check in with God and my body. How am I feeling physically? What is my soul needing right now?
Evening Gratitude Walk (After dinner)
My husband and I have started taking short walks after dinner—nothing strenuous, just 15-20 minutes of gentle movement while we talk about our day and express gratitude for God’s faithfulness.
Sabbath Rest (Sundays)
Sundays have become true rest days. No guilt about skipping planned workouts. No pressure to be productive. Just rest, worship, and gentle movement if my body craves it.
The Ripple Effects: How Slowing Down Changed Everything
What started as a simple desire to move with more intention has transformed every aspect of my life in ways I never expected.
Deeper Intimacy with God
When I stopped rushing, I started hearing God’s voice more clearly. My prayer life deepened because I finally had space for two-way conversations with Him. Bible study became richer because I wasn’t racing through verses to check it off my list.
The physical act of moving slowly and purposefully became a form of contemplative prayer. Some of my most profound encounters with God have happened during my morning walks or while stretching in my bedroom.
Stronger Relationships
Slowing down changed how I related to my family and friends. I became more present in conversations because I wasn’t mentally rushing to the next task. My husband commented that I seemed more peaceful, more like the woman he married years ago.
With my adult children, our conversations deepened because I wasn’t distracted by my endless to-do list. I had margin in my life for spontaneous coffee dates and longer phone calls.
Improved Ministry Effectiveness
Counterintuitively, slowing down made me more effective in ministry, not less. When I stopped saying yes to every opportunity and started being intentional about where God was calling me to serve, my impact increased.
I had more energy for the ministries that truly aligned with God’s calling on my life because I wasn’t depleting myself trying to do everything.
Physical Transformation
The physical changes were remarkable, though they weren’t my primary focus. My energy levels stabilized. I lost weight without dieting because I was eating more mindfully and moving more consistently. My sleep improved because I wasn’t going to bed with a racing mind and an exhausted body.
But most importantly, I began to love and appreciate my body in ways I never had before. Instead of seeing it as something to punish or fix, I saw it as God’s masterpiece entrusted to my care.
Your Journey Starts Here: Small Steps, Sacred Purposes
Sister, if you’re reading this while mentally calculating how you could possibly add one more thing to your already overwhelming schedule, I want you to stop right there. This isn’t about adding more to your life—it’s about transforming what’s already there.
You don’t need to overhaul your entire lifestyle overnight. You don’t need expensive equipment or perfect circumstances. You just need to take the next small step in faith.
Week One: Practice the Sacred Pause
Start with just one sacred pause each day. Before you get out of bed in the morning, take three deep breaths and offer your day to God. Before you walk into your house after work, pause in your car and thank God for His faithfulness throughout the day.
Notice how this small practice begins to create space in your soul.
Week Two: Add Purposeful Movement
Choose one form of movement that feels like worship to you. Maybe it’s a 10-minute morning walk while praying. Perhaps it’s stretching while listening to worship music. It could be dancing in your kitchen while preparing dinner.
The key is to see this movement as sacred, not as another task to accomplish.
Week Three: Find Your Community
Reach out to one or two other women and share your desire to honor God with your body. Invite them to walk with you, stretch together, or simply pray about your wellness journeys.
You don’t need a formal group or structured program. You just need sisters who understand that caring for our bodies is an act of faith, not vanity.
A Final Word: Grace for the Wellness Journey
Friends, I want to end with the most important truth I’ve learned on this journey: God’s grace is sufficient for every step, every stumble, and every season.
There will be days when you choose the sacred pause and days when you rush right past it. There will be weeks when you move with beautiful intention and weeks when you barely move at all. There will be seasons when wellness feels natural and seasons when it feels like an uphill battle.
All of this is normal. All of this is covered by grace.
“Therefore, there is now no condemnation for those who are in Christ Jesus” (Romans 8:1). This applies to your wellness journey just as much as it applies to every other area of your life.
The goal isn’t perfection—it’s progress wrapped in grace. It’s learning to see our bodies as God sees them: fearfully and wonderfully made, worthy of care and respect, designed for His glory.
As you begin or continue your own journey of slowing down and moving with purpose, remember that you’re not alone. You’re part of a community of women who are learning to honor God with their bodies, who are discovering that wellness is worship, and who are finding that sometimes the most radical thing we can do in our rushing world is to be still and know that He is God.
Your body is not your enemy to be conquered or punished. It’s not a problem to be solved or a project to be perfected. It’s God’s temple, entrusted to your care, designed for His glory and your good.
So take a deep breath, offer yourself some grace, and take the next small step in faith. God is faithful to meet you there, to strengthen you for the journey, and to transform not just your body, but your entire life as you learn to move with sacred purpose.
“She is clothed with strength and dignity; she can laugh at the days to come” (Proverbs 31:25). This is who you are, sister. This is who God created you to be. And this journey of honoring Him with your body is just one beautiful way of living into that truth.
The rushing woman you used to be doesn’t have to define who you become. Slow down, breathe deep, and discover the joy of moving with purpose in every area of your life. Your body, your soul, and your God are all worthy of this sacred attention.
What sacred pause will you take today? What small step of purposeful movement will you offer to God as an act of worship? The journey begins with a single breath, a single prayer, a single step taken in faith. And God will meet you there, just as He has met me, with grace sufficient for every moment of the journey ahead.
