I was in fifth grade when the country school I attended began to implement President Kennedy’s physical fitness program. A Phys Ed instructor came out from the school in town and lined all of us kids up outside. Clipboard in hand, he called our names one by one and commanded us to do sit-ups, push-ups, and what I couldn’t do—pull-ups.

The next week, he handed out our fitness results. Even though I was a farm kid who engaged in physical labor, I came up as Unsatisfactory.

I remembered this while reflecting on the importance of keeping our bodies and minds healthy as we age—but what about our souls and spirits?

In response to that question, I designed a brief questionnaire that might help us gauge our spiritual fitness.

Spiritual Fitness Check

Answer Yes or No

1. I sense a oneness with all of humanity.
2. I believe in a power greater than myself.
3. I feel a connection to the natural world.
4. I am in right relation with my loved ones, neighbors, and co-workers.
5. I’ve accepted I will die and am at peace with that.
6. I’m pretty sure I know what happens after death.
7. I pray or meditate daily.
8. I feel strongly about the state of the world but don’t lose sleep over it.
9. I’ve endured suffering and hurt in my life but accept that and am at peace with it.
10. I no longer have regrets about decisions I made in my life.

I’m not going to say how many “yes” answers place you at one level or another. I think we all have a sense of where we land.

Me? Well, unlike fifth grade—when I got an Unsatisfactory for physical fitness—I’d say I’m somewhere in the Satisfactory zone, with plenty of room to grow. What about you?

Practices for Spiritual Fitness

So, what can we do to improve our spiritual fitness? Over my many years of walking—sometimes tenuously—along the path toward enlightenment, and later as a religious professional, I’ve engaged in numerous observances and practices—some briefly, others for decades.

Here’s a sampling of things that I and others have found beneficial:

One: Be Still and Observe

Sit quietly while looking out over a landscape or watching the sun rise or set. Settle in and let what you’re observing fill you. Close your eyes for a moment, then reopen them. You can also do this while lying on the ground—look up at the clouds or stars as you did when you were a child. Feel the earth beneath you.

Two: Dance

All through my young adulthood, I went out dancing. Then life gradually got in the way, and I stopped. Looking back, I realize that the moment I quit dancing was the moment I began to age. Moving with music and rhythm is something people have done since the beginning of time. It connects us to energy beyond our understanding—and it’s fun, often sparking laughter and lightness that can be deeply healing.

Three: Take a Digital Sabbath

Once a week, for a full 24 hours, turn off or unplug your smartphone and all electronic devices. What began as a Jewish practice—Tech Shabbat—is now embraced by many. Without the constant noise of social media, texts, and emails, Spirit (or God, however you name it) has a better chance of being heard.

Four: Meditate

Sit comfortably in an upright position. Close your eyes and become aware of your breath. Don’t try to push away the thoughts that arise—let them drift by like clouds. To focus, silently use a mantra: a phrase from a prayer, poem, or scripture that speaks to your heart.

Five: Worship

If you were raised in a religious tradition, consider revisiting it. You may find that the teachings or theology hold new resonance now—perhaps helping you find meaning and offering a community of seekers like yourself.

Six: Pray

If you’ve never done this, it might sound intimidating, but prayer is simply conversation. You can decide what “God” means to you. Opening your heart and sharing your concerns, sorrow, pain, or joy brings release and hope.

I hope these reflections help light your way toward spiritual fitness. Each of us who seeks to grow, adds energy to the whole. Knowing that others are striving and learning renews my own spirit and deepens my resolve. We lift one another simply by walking the path together.

Please let me know about how you’re doing maintaining or enhancing your own spiritual fitness.