Exercises to stay fit

Regular exercise is an essential part of maintaining good health and fitness. There are different types of exercises, and your choice may depend on your lifestyle or your goals. Some people exercise to be healthy, lose weight, or for general fitness. Physicians usually recommend moderate exercise for 150 minutes or 75 minutes of strenuous activity weekly. You should spread this over at least five days of the week.

The following are examples of practical exercises that are easy to fit into your daily schedule:

• Brisk Walking: brisk walking is when you walk at a speed at which you can still talk in short sentences, but are unable to sing. Fitting it into your daily schedule isn’t so hard as it requires no equipment or space. You can do this around your compound for 30 minutes daily, five times a week.
• Running: running is for those that want something a bit more intense. It can improve your heart's health, strength and also general wellbeing and mood. All it requires are good shoes and a safe path to run.
• Dancing: dancing is an often underrated form of exercise because of how much fun it can be. However, a regular dance can help you burn calories and improve your heart's health. There are different forms of dance that you can partake in, like salsa, hip-hop or even traditional dances.
• Cycling: bicycle riding can be done alone or as a group activity with friends or family. It helps build strength in your legs and is very good for your heart. It does require a safe route without a lot of other traffic.
• Swimming: swimming doubles as an exercise and a form of relaxation for many people. You can burn calories and increase your heart rate without muscle aches. Swimming for about 20 minutes, three or four times a month, can be very effective for weight loss.

The following are tips to help you make a personal exercise plan:

• Make it simple: exercise does not always require you to visit the gym or lift weights. It can be walking, cycling or even dancing.
• Combine several forms of exercise: try to do several forms of exercise on different days like yoga, walking and maybe cycling during the weekend. It makes you enjoy doing the exercises.
• Take the stairs: instead of using elevators at your workplace, take the stairs. This will give you the option to exercise without stepping out of your workplace.
• Walk from the bus stop to your house: instead of taking bikes or tricycles ‘keke napep’ from your bus stop to your house, you can walk.
• Swim when you can: swimming will burn many calories and serves as a form of relaxation, especially in hot weather.

You can always start small and aim to increase the intensity of any exercise you do. Also, have plans or goals you aim to achieve. If you have lung, heart or any other health conditions, speak to your healthcare provider first before deciding on your exercise routines. In addition, doing house chores, playing with your kids and even having sex can also help you stay fit.