How to Stay Healthy in Ministry

Estimated reading time: 6 minutes

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 a serious heart issue that required over a year of recovery. If pastors are not intentional about caring for 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 six keys to staying healthy in ministry. 

1. 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. 

Within the creation order, God has graciously given us one day off (Genesis 2:1-3). Set boundaries and tenaciously guard this day off, whatever day you choose. It is common to hear pastors confess they don’t take a day off. That is unfortunate. 

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. 

2. Regular Exercise and Recreation

Exercise and recreation are vital in the life of any pastor. I say this based on my experience but also on 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 the dual purpose of getting exercise while simultaneously enjoying God’s creation. There is no shortage of activities that will aid your health—the trick is to find something that works for you and stick with it.    

3. Healthy Diet 

Eating a proper diet can be challenging when constantly on the go. Healthy eating habits don’t just happen. It takes planning, prep time, and often dips deeper into the pocketbook than you would like, but surely your good health is worth it.  

You must talk to your wife about this (if you are married) and tackle this together. Sometimes, simple choices like less junk food, more veggies, and plenty of water will make a big difference. 

4. Limit Media Intake 

Years ago, a pastor friend told me that most Sunday afternoons in the fall find him watching three football games after church. While rest is necessary for the pastor (see #1), we must 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 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.   

5. 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).

A lot encompasses being a “family man,” but a big part is setting aside space for family time. My kids constantly ask, Dad, can we jump on the trampoline? Dad, can we go swimming? Can we go fishing? Even though I am often tired and don’t feel like doing anything, the activity 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 it keeps me young in many ways.  

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

6. Pursue Jesus! 

If this were just a secular article about “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 toward “spirituality.” However, most certainly, you would not find anything like this – 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 Jesus, we can fall prey to self-centered idolatry. Indeed, the temptation to elevate the body in an unbiblical way always seems to be lurking. We so fear sickness and unhealthiness that we put too much focus on the body to the neglect of the soul.   

We must “discipline our bodies” (1 Corinthians 9:27) and exercise self-control in every area of our lives. But we can only realize this through properly understanding and applying the gospel. The Bible clarifies 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).  

©2023, 2025 Daniel Stegeman. Used with permission.