Let’s face it. Pastors work long hours and deal with loads of stress. The challenges and pressures of ministry can take a toll on the body, especially over the long haul. Several years ago, during a particularly stressful season of ministry, my health broke down. I ended up in the ER with serious a heart issue that required over a year of recovery. If pastors are not intentional about taking good care of their bodies, it will eventually catch up with them.  

Healthy living should be a priority for every Christian, not just pastors. As 3 John 2 puts it, “Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul.” While it is true that God uses us in our weakness (2 Corinthians 12:10), generally speaking you will be more effective in ministry when in good health, than in bad.

Here are 6 keys to staying healthy in ministry.

Rest

As much as we would all like to be the energizer bunny that keeps going and going, the fact is, pastors are human. We need rest just like everyone else. For most, 7-8 hours of sleep a night is in order. “Burning the candle at both ends” and neglecting sleep is not a recipe for pastoral effectiveness.   

It is not uncommon to hear pastors confess they don’t take a day off. That is unfortunate. Set up boundaries and tenaciously guard this day off. If you struggle to find a whole day, take two half days off.  

Additionally, make sure to use all the vacation time you get. If your church only gives you 2-3 weeks a year, you might want to consider asking for a fourth or fifth. Of course, this will depend on ministry experience and how generous your church is, but it is worth pursuing.     

Regular Exercise and Recreation

Exercise and recreation are vital in the life of any pastor. I say this based upon my experience, but also upon the teaching of Scripture. As Paul states in 1 Timothy 4:8, “bodily training is of some value.” While the premium is placed upon “godliness”, there is still value in training and staying physically fit.   

A pastor friend of mine goes to the Y almost daily to swim. I know a lot of pastors who are into lifting and working out at the gym. Others are part of intramural sports teams. I have always enjoyed going for hikes and working around the yard. This serves a dual purpose of getting exercise, while simultaneously enjoying God’s creation. Obviously, there is no shortage of activities that will aid your health. The trick to find something that works for you and stick with it.    

Healthy Diet

When you are constantly on the go, having the right diet can be a real challenge. Healthy eating habits don’t just happen. It takes planning, prep time, and often dips deeper into the pocket book than you would like, but surely your good health is worth it.  

Obviously, you will need to talk to your wife about this (if you are married) and tackle this one together. Sometimes it’s the simple things like less junk food, more veggies, and plenty of water that will make a big difference. 

Limit Media Intake

Years ago, a pastor friend told me that Sunday afternoons in the fall find him watching 3 football games after church. While rest is a must for the pastor (see #1), we must also guard against idolatry and slothfulness.

Ask yourself:

– How much time each day do I spend on social media?

-How much time do I spend watching TV?

-Am I spending more time keeping abreast of news and current events than I am spending in prayer and Bible study?

The demands of pastoral ministry and life in general will necessitate the use of media devices, but most pastors would admit they should cut back on media consumption.

The bible says, “Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil (Ephesians 5:15-16). As servants of Christ, let us strive to redeem the precious time God has given us.   

Family Time

It is common for pastors to feel guilty for not doing more ministry outside the home, but always remember that your first ministry is to your family (1 Timothy 3:4-5, Ephesians 5:25 – 6:4).

There is a lot that encompasses being a “family man” but a big part of it is setting aside space for family time. My kids are constantly asking – Dad, can we jump on the tramp? Dad, can we go swimming? Can we go fishing? Even though I am often tired and don’t feel like doing anything, the activity that the kids encourage (and I agree to) is really good for me. It keeps me active. It keeps me laughing. It keeps me humble. And in many ways it keeps me young.  

Perhaps your kids are all grown-up. That just means more time to invest in your wife and grandkids (if you have them). Whatever stage of life you find yourself in, don’t neglect your family. The time you give to them will not just benefit them, it will be life giving to you.

Pursue Jesus!

If this were just a secular article dealing with the topic of “staying healthy as a working professional” you might find similar versions to 3-4 of the above points. You might even find something to encourage you in the direction of “spirituality.” However, most certainly you would not find anything like ‘pursuing Jesus’.   

It is not a stretch to say that the most important aspect of staying healthy in ministry is “looking to Jesus” (Hebrews 12:2). When we get our eyes off of Jesus, we can fall prey to self-centered idolatry. The temptation to elevate the body in unbiblical ways always seems to be lurking. We so fear sickness and unhealthiness that we end up putting too much focus on the body, to the neglect of the soul.   

There is a need to “discipline our bodies” (1 Corinthians 9:27) and exercise self-control in every area of our lives. But only through a proper understanding and application of the gospel will this be realized. The Bible makes clear that Christ is at the center of everything (Philippians 1:21). If we preach, it is for Him (Colossians 1:28). If we pray, it is for Him. If we evangelize, it is for Him. And if we pursue healthy living, it is for Him.

Keep your eyes firmly fixed upon the Lord Jesus Christ. Do everything for His glory (1 Corinthians 10:31, Romans 11:36). He will give you the strength and well-being to fulfill your ministry (2 Timothy 4:5, Psalm 138:8).