Fifth Ward Church of Christ Resource Center

The FWCOC Resource Center is a way for members to use their gifts and talents to serve God and mankind. All resources and activities listed on the site are provided FREE of charge to residents of the greater Houston area. If you are wondering how we can offer these services free, the answer lies at the heart of what we understand as God’s directive for our lives. "As each one has received a special gift, employ it in serving one another as good stewards of the manifold grace of God" (1 Peter 4:10).  The FWCOC Ministry In-Brief is our way of providing a profile of Ministries at Work.

The FWCOC Ministry In-Brief - Health and Wellness Ministry

Reflections on the 5K Walk to Jump Start Your Fitness Program, Part I

You have heard the phrase “you are what you eat,” but what about “you are how and what you exercise”? Certainly, eating correctly is key, but a lack of consistent exercise decreases the impact of eating properly, particularly as we age and body systems change, causing them to get out of equilibrium and leading to chronic health conditions. Yes, genetics, environmental factors, and behaviors all play roles in different conditions, but that is even more reason to do all that we can to keep our systems in equilibrium anyway. The human body is composed of systems that work in concert, and if a system gets out of equilibrium, then one can start to experience impacts across the human body, which can be seen both in medical tests and in noticeable day-to-day changes.

Each year, the health and wellness ministry plans a 5K walk to help stimulate activity and provide members with a jumpstart in finding their next steps. The benefits range from exposing members to basic stretching exercises to completing the walk itself as briskly as your level of fitness allows. After all, it is good to work out with others as a way to gain motivation.

FWCOC 5K Walk Experiences

In 2022, the 5K walk was moved from January to April to try to take advantage of the relaxation of COVID-19 restrictions. The health and wellness ministry team focused on getting back to fitness. The goal was to encourage people who may not have moved regularly for several months to try to get back into regular exercise, helping to jumpstart their return to the habit of exercising.

The ministry has also planned fitness Saturdays as another way to get back into fitness, and the class is open to all. Class activities focus on strength training, cardio, balance, and flexibility, and even if you have never deliberately exercised before, anybody can start: everyone can find something from among these four types of exercises that they can do to start moving.

The Importance of Physical Activity as outlined in the Physical Activity Guidelines for Americans by ODPHP

According to the Office of Disease Prevention and Health Promotion (ODPHP), physical activity is key to improving the health of the nation. The Physical Activity Guidelines is an essential resource for health professionals and policy makers. It includes recommendations for Americans ages 3 years and over — including people at increased risk of chronic disease — and provides evidence-based advice on how physical activity can help promote health and reduce the risk of chronic disease.

ODPHP has produced guidelines based on the latest science. A summary of these guidelines for adults and older adults are outlined below.

Key Guidelines for Safe Physical Activity (Applies to All Groups)

To do physical activity safely and reduce risk of injuries and other adverse events, people should:

  • Understand the risks, yet be confident that physical activity can be safe for almost everyone.
  • Choose types of physical activity that are appropriate for current fitness level and health goals, because some activities are safer than others.
  • Increase physical activity gradually over time to meet key guidelines or health goals. Inactive people should “start low and go slow” by starting with lower intensity activities and gradually increasing how often and how long activities are done.
  • Protect yourself by using appropriate gear and sports equipment, choosing safe environments, following rules and policies, and making sensible choices about when, where, and how to be active.
  • Consult and obtain approval from a health care professional or physical activity specialist for any chronic conditions or other health symptoms. The professional should verify the types and amounts of activity that are appropriate.

Key Guidelines for Adults (Prerequisite - Adherence to Safety Guidelines)

  • Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
  • For substantial health benefits, adults should do at least 150 minutes to 300 minutes a week of moderate-intensity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate-and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
  • Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

In addition, the following key guidelines are just for older adults:

  • As part of their weekly physical activity, older adults should do multicomponent physical activity that includes balance training as well as aerobic and muscle strengthening activities.
  • Older adults should determine their level of effort for physical activity relative to their level of fitness.
  • Older adults with chronic conditions should understand whether and how their conditions affect their ability to do regular physical activity safely.
  • When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow. 

Learn more at the ODPHP website. (Source:

“I enjoyed the walk and this is great information, but how can I get involved in a focused fitness program?” Simply join the Saturday sessions and extend your involvement with some of the neighborhood programs that ministry leaders are involved in. In Part II, we will review options for extending your fitness regimen by attending regular sessions and help guide and shape your fitness routines. (Continued in Reflections on the 5K Walk to Jump Start Your Fitness Program, Part II - Extensions)

Ephesians 5: 1-2 1Therefore be imitators of God, as beloved children; 2and walk in love, just as Christ also loved you and gave Himself up for us, an offering and a sacrifice to God as a fragrant aroma.” (Source: Bible – New American Standard (NASB))

Ministry: Health and Wellness.
Coordinator(s) and/or Volunteer(s): Leroy Mobley, Karl Spencer.
Ministry In-Brief Administrator and Volunteer(s): Karl Spencer.
Location: Fifth Ward Church of Christ Resource Center.

Ministry In-Brief Archive:

Adobe PDF File Format

MS-PowerPoint File Format 

Resource Center Highlights

The Goals and Vision of the center are to:

(1) Offer quality resources that contribute to the physical, mental, and spiritual well-being of local community residents and the Greater Houston Area;

(2) Provide an opportunity for every desiring member to use their particular gifts in service to God and mankind;

(3) Cultivate a community of believers who support and encourage one another, and who ultimately bring glory to God; and

(4) Create opportunities to share the goods news of Jesus Christ and his Kingdom.

Some services require pre-registration or accompaniment by a member. Space is limited.  Call or email us for additional information.  Tel: 713-672-2654, Email: [email protected]