Winter warm-up: Flex your fitness muscles with an exercise plan

Exercise is any activity that requires physical effort, and can sustain or improve health and fitness.

In 2016, the World Health Organisation (WHO) conducted a global study that looked at exercise rates and compared them to 2001. More than half of adults did not get enough exercise in 2016.

The study also found that almost 40% of Tanzanians were inactive and Tanzania has also been named as one of the leading countries in the world with obese and unhealthy people.

Four types of exercises and their benefits:

1. Strength training

As we age, we lose muscles. Strength training helps build those muscles back.

“Regular strength training will help you feel more confident and capable of daily tasks such as carrying groceries, gardening and lifting heavier objects around the house,” says physical therapist Rachel Wilson who works at Harvard-affiliated Brigham and Women’s Hospital.

“Strength training will also help you stand up from a chair, get up off the floor and go upstairs.”

Squats are a form of functional exercise and are part of strength training.

2. Aerobic or endurance

These type of exercises increase breathing and heart rate. They improve the health of your lungs and circulatory system.

There are different types of aerobics you can do in the comfort of your home without equipment.

Walking, dancing, swimming and climbing stairs or hills are all easy forms of aerobic exercises you can do daily.

3. Balancing act

Balance exercises help with postural improvement and can help to minimise injuries as well.

Planks are one of the best forms of exercise which not only use your major core muscles but work the whole body. They help improve your strength, balance and endurance.

Working the abdominal muscles burns calories faster and results in a tighter tummy.

4. Flexibility

Stretching is important as part of a warm-up before a workout, and also after a workout to help relax your muscles. Stretching can help improve flexibility, which in turn produces a wide range of physical benefits and can have a positive effect on your overall well-being. 

Improved posture and balance, less pain (when working out), fewer injuries and improved physical activity are some of the benefits of flexibility.

Instagram accounts to follow for motivation:

1. Queen Fitnass

Mapule Ndhlovu, popularly known as Queen Fitnass, is a personal trainer and her Instagram feed is full of easy workouts to do at home.

2. Fitness Bunnie

The Fitness Bunnie has an Instagram page dedicated to helping people with a healthy diet, meal prepping and portion control.

3. Angoswede

Angoswede, real name Ivone Ekman, is a fitness trainer and an accountant based  in Washington, DC in the United States (US).