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It is never too late to get fit


Exercise is defined as any movement that makes your muscles work and requires your body to burn calories. Some of the physical activities include cycling, swimming, running, jogging, walking, and dancing. The initial path to physical fitness is painful but the benefits are countless. They include:

  1. Feeling Happier. Exercising regularly can improve your mood and reduce feelings of anxiety and depression as it helps one be more aware of their mental state.
  2. Great muscles and bones. Exercise plays a vital role in building and maintaining strong muscles and bones. In the long term, it reduces muscle loss and maintains strength as you age.
  3. Weight loss. Studies have shown that inactivity is a major factor in weight gain. Regular exercise has been shown to increase your metabolic rate, which will burn more calories and help you lose weight.
  4. Increased energy levels. Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions. Studies found that regular exercise reduced feelings of fatigue.
  5. Better brain function. Exercise increases your heart rate, which promotes the flow of blood and oxygen to your brain. As a result, it reduces changes in the brain that can cause Alzheimer’s disease in older adults.

A Guide to a Successful Exercise Work Out 

Working exercise into your routine takes a lot of determination and sticking to it in the long term requires discipline. Some of the tips that can help you include:

  1. Investing in the right attire. One must have clothing that ventilates to ensure you are not soaking in sweat. The right shoe for the right run is also essential.
  2. Check Your Health. Always consult your doctor and get a physical medical examination before starting an exercise routine. An early checkup can detect any health problems or conditions that could put you at risk of an injury during exercise.
  3. Hydration and a balanced diet. Replenishing fluids during exercise is important for maintaining optimal performance as it helps you recover. All food groups are necessary to sustain healthy energy levels for your workout. For example, healthy carbs fuel your muscles before exercise, protein improves muscle recovery and healthy fats preserve muscle fuel during workouts making your energy last longer.
  4. Listen to your body. Warm-up before exercising, cool down afterward. Doing so can help prevent injuries and improve your athletic performance. For example, a short walk before you run.
  5. Be mindful of your limits. Take your time to evaluate progress through your fitness programme. It will help you maintain your routine in the long term and make the most of it.
  6. Fun Habit. Stay motivated and make exercising a fun habit. This allows you not to dread exercising. For example, physical activity can help you connect with family or friends in a fun social setting. It also gives you a chance to unwind, enjoy the outdoors, or simply engage in activities that make you happy.

Starting a new exercise routine can be challenging. However, having real objectives can help you maintain a fitness programme in the long term. So take a dance class, hit the hiking trails or join a cycling team. Find a physical activity you enjoy and just do it. In case it becomes monotonous, try something new or do something with friends or family members.


The article was written by Annete Karanja.


Would you like to share your experience of living through the circumstances brought by the Covid-19 pandemic? Kindly email: communications@strathmore.edu