Psalms 31:24 Be of good courage, and HE shall strengthen your heart, all ye that hope in the LORD. [King James translation.]
Summary:
Psalms 31 is one of the sacred hymns or songs of David. Psalms were and are still used in sacred Christian and Jewish worship. Like most hymns, Psalms 31 is a praise song to GOD. David had a lot to praise GOD for in his lifetime because David faced a number of trials, tribulations and challenges:
- It was David who faced his own personal “life and death” Olympics against a foreign challenger named Goliath. (1Samuel 17)
- David spent many years running for his life and in hiding from a jealous King Saul (1Samual 19:9; 20:24)
- David was homeless, living in caves and fields (1 Samuel 20:24; 22:1)
- David was hungry and had to ask for help from a priest (i.e. the “church” or “temple”) during those times. (1Samuel 21:6)
- David sinned and had to confront the situation he put himself in (2 Samuel 12)
- David lost a baby (2 Samuel 12:19)
- David had a child who rebelled against him (2 Samuel 15)
- David had family confusion and mayhem in his house, resulting in one son, Absalom, killing his brother, Ammon, who raped his sister. (2 Samuel 13:30).
- David grieved, mourned and suffered deeply when he lost his son Absalom, who was trying to unseat his father as king.
- David watched his own sins (rebellion against GOD, deceit, abuse of power,
manipulation, seduction of a woman, etc.) seemingly being played out in his sons’ lives.
The Revised Standard translation calls Psalms 31 “Deliverance to the distressed.”
Psalms 31 includes a number of “heart-strengthening” words of encouragements to the distressed. Praising GOD, David says:
- LORD, I trust in you alone (vs 1)
- Yes, you are my Rock and my fortress (vs 3)
- Into THINE hand I commit my spirit (vs 5)
- YOU alone are my GOD; my times are in YOUR hands (vs 14)
- Oh, how great is YOUR GOODNESS to those who publicly declare that YOU rescue them (vs 19)
- BLESSED is THE LORD, for he has shown me that HIS never-failing love protects me like the walls of a fort! (vs. 21)
- Be strong and let your heart take courage, all you who wait for THE LORD!
(vs. 24)
David, the musician, knew there is something about being able to strengthen one’s own heart and spirit, in song, with the “WORD of GOD.” David knew that just humming a tune to GOD, moaning a verse in praise of GOD, thinking about GOD’s GOODNESS was a spiritual tonic for deliverance from distress.
WHY CARDIOVASCULAR EXERCISE IS IMPORTANT
Cardiovascular exercise is any exercise that raises your heart rate. The cardiovascular system is the large circulatory system which moves fluids and blood throughout the body. A major part of the cardiovascular system is the heart. The heart is responsible for blood going to all of the extremities of the body. The heart is essential for all parts of the body to function properly.
But cardio exercise is not just good for the heart. It also:
- Lowers your blood sugar;
- Improves your moods and is often recommended as a treatment for depression and anxiety;
- Tends to improve deep “slow-wave” sleep that helps renew the brain and body;
- May increase organizational “executive function.” (i.e. Helps you think better.)
- Helps prevent those things that increase the risk factors for dementia;
- Helps the neuroplasticity of the brain, which helps you learn or do new things;
- The heart is a muscle and like any muscle, it needs to be exercised.
- May help ease arthritic pain;
- Helps boost the immune system.
See, “Cardio Exercise: Good For More Than The Heart,” slideshow, https://www.webmd.com/fitness-exercise/ss/slideshow-cardio-exercise-good-for-more-than-heart.
Cardio exercises include: walking, running, dancing, biking, climbing stairs steadily, jumping rope, jumping jacks, burpees, squats, etc. There are also chair cardio exercises and cardio exercises that can be performed with weights. Consider your medical condition and level of physical condition in determining which exercises are right for you.
CHAIR EXERCISES
Equipment: A flat, sturdy, upright chair, with no wheels.
If you are not steady in a chair, sit on the floor with your back against the wall.
Opposite Elbow/Opposite Knee Crossing
1. Sit up straight with your knees together.
2. Raise your hands and bring them behind your head, gently
3. Bracing your abs, hinge a little, so your back barely touches the back of your chair
4. Cross your right elbow to your raised left knee, turning your waist
5. Return to your start position and repeat the same movement with your left elbow and raised right knee
6. Try to complete a number of reps (e.g. 10-20).
7. Don’t push down on your head or strain your back. Try to hold in your abs and maintain your posture. Take breaks as needed.
Leg Lift and Twist
1. Sit upright in your chair. Both feet planted on the floor in front of you.
2. Extend the right leg straight ahead. Keep the left leg bent and solidly grounded.
3. Cross your hands over your chest, and brace your abs tightly.
4. Rotate your torso to the right as you raise your right leg to the height of your left knee so your knees touch
5. Squeeze your right knee to your left knee together and then you rotate back to your start position.
6. Switch sides and repeat
7. Try to complete a number of reps (e.g. 10-20).
As always, if you have an injury, are concerned about safety or you have a medical condition, speak to your personal physician about what stretches are appropriate for you. If you experience dizziness, discontinue the exercise and again consult your physician. Drink water and stay hydrated.
LET GOD STRENGTHEN YOU SPIRITUALLY
Trials and tribulations are a form of spiritual aerobics---putting us through “the ropes,” testing our “endurance.”
Let’s learn from Psalm 31. Put your hope in GOD. Today, let GOD strengthen you spiritually. “Tell HIM all about your troubles.” “Proclaim: “Yes, JESUS loves me” or “Amazing Grace” or whatever song of praise fills you as you think about GOD’s GOODNESS! Like David, praise HIM. Or, as our church ancestors said in times of distress: Praise HIM anyhow!
Let GOD strengthen your spirit and your heart and BE BLESSED!
