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Fitness Advice & Workout Tips in Kenya

There’s more to being physically fit than simply doing a bunch of exercise. How you exercise is also important, as are your diet and lifestyle choices. Knowing the ins and outs of physical fitness is an essential part of getting healthy and staying that way.


1. Stretch before and after exercising

Stretching increases your flexibility, making it less likely that you will injure yourself. It also helps your body warm up before exercising and cool down after exercising.[1]
  • For instance, try doing push-ups before you exercise to get your body going.[2] You can also do things like bending over to touch your toes. Another option is to stand with your arms over your head and your hands touching. Lean over to one side, and then lean over to the other, stretching your arms as you go

Get enough aerobic exercise. To be physically fit, you should get at least 150 minutes of aerobic exercise a week or 75 minutes if your aerobic exercise is more intense.[4] Aerobic exercise helps your body absorb more oxygen, and it improves the function of your heart and lungs. You'll also find that you have more energy, and it can help with high blood pressure. [5] This is true whether your goal is to lose fat, gain muscle or both.
  • Examples of aerobic exercises include jogging, swimming, dancing, and riding a bike.[6]

physical fitness


Incorporate strength training. You should do strength-training exercises at least two times a week.[7] This is also true, even if your goal isn't to bulk up. Losing weight requires replacing some of that weight with muscle to get a toned look. Strength training helps you build up your muscles over time.[8]
  • Try chest presses. Lay on your back on a flat surface. Bend your knees. Hold a weight in each hand. Start with them at chest level with your elbows bent, and then push the dumbbells into the air. Return them back to chest level. Repeat for 6 to 8 reps and then take a break before starting again.[9]
  • Use bicep curls. Standing up, hold a dumbbell in one hand, palm up. Your arm should be bent at the elbow. Lift the dumbbell up to your shoulder by bending your arm up, and then bring it back down slowly. Lift it back again. Repeat 6 or 8 times, then take a break. Do the same for the other arm.[10]
  • Practice knee extensions. Sit on a solid bench or table where your feet don't touch the floor. Put on ankle weights. Lift your knee up until it's fully extended, then bring it back down. Repeat 6 to 8 times and then rest. Build-up sets of repetitions over time. Do the same with the other leg.[11]
  • Do calf raises. Stand with your feet shoulder-width apart. Slowly push up until you are standing on your toes or at least the balls of your feet. Lower yourself back down. Repeat 6 to 8 times, and then rest. Build up the number of sets over time. This exercise works your calf muscles.[12]

Incorporate balance exercises. Balance exercises help improve your balance. Try doing balance exercises several times a week. One easy way to improve your balance is to try balancing on one leg. After a time, move to balancing on the other leg.[13]
  • Balance and core exercises are some of the most neglected types of exercises. Remember that everything starts from your core - even your posture during everyday life! Your core must be strong and so must your balance.

Increase flexibility. Flexibility helps protect you from injury, as it's often tight muscles that are injured.[14] It can also help you increase your muscle size, as it stretches your muscles out.[15]
  • To improve your flexibility, try activities such as pilates or yoga. Both of these incorporate slow movements to help stretch your muscles over time. They can also improve balance. Try joining a class at a local gym.[16]
  • Stretch every day or at the very least, several times a week. Stretching regularly helps stretch out your muscles, increasing flexibility the longer you do it.[17] You can use some of the same stretches you use before workouts. However, you can also do exercises such as laying on your stomach and pushing your chest up at your shoulders, holding it for about 10 seconds. Another stretching exercise is to sit on the floor with your legs outstretched. Pull a leg up, using both your hands, and bending your foot back while you do. Hold in position for a few seconds. Move to the other leg.[18]


Don't do too much too fast. If you haven't been exercising much, don't jump into an intense exercise program. Instead, slowly increase how much you exercise over time. If you do too much too fast, you could injure yourself.[19]
  • As with anything new, the body needs time to adjust and gradually get up to speed. Adding too much to soon can cause injury or illness. Listen to the limitations of your body.




Make protein a part of your diet. Your body needs proteins to rebuild many parts of your body, from your muscles to your blood. They also provide essential nutrients your body needs to survive. For instance, many proteins are high in iron, which carries oxygen in your blood.[20]
  • The U.S. Government recommends that women 19-30 get the equivalent of 5 1/2 ounces of protein a day while women 30 and older should limit themselves to 5 ounces of protein daily based on a moderate lifestyle. Men 19-30 should get the equivalent of 6 1/2 ounces of protein a day while men 30-50 should get 6 ounces; men over 50 should limit themselves to 5 1/2 ounces.[21]

Pick lean proteins. It's important to choose lean proteins because proteins high in saturated fat can be detrimental to your health over time.[22]
  • Some good options include chicken, fish, and turkey. However, you can still eat beef, especially if you buy leaner varieties. For instance, choose ground beef that is less than 10% fat.[23]
  • Beans, nuts, and seeds can provide the protein you need if you are a vegetarian. Eggs are also a great source of protein if you choose to eat them on your diet.[24]
  • One way to make proteins leaner is to cut off any fat you see before you start cooking, such as cutting the fatty edge off a pork chop.[25]

Get enough veggies. Vegetables help you get the right vitamins and minerals in your diet. They also provide you with fiber to keep your digestive tract healthy. They should make up a large portion of your diet, especially since they keep you fuller with fewer calories than many other foods.[26]
  • Women aged 19-50 should eat 2 1/2 cups of vegetables daily. Over age 50, they should cut back to 2 cups, based on a moderate exercise level.[27]
  • Men aged 19-50 should eat 3 cups of vegetables daily. After age 50, they can cut back to 2 1/2 cups daily, based on a moderate exercise level.[28]




Make sure you drink enough water. Water is essential to how your body functions; in fact, water makes up about 60 percent of what you weigh. Your body cannot function properly if you don't give it enough water every day.[40]
  • Though the standard recommendation is 8 glasses of water a day, the Institute of Medicine actually moves that recommendation a little higher: 9 glasses a day for women and 13 for men.[41]
  • When exercising, the body is sweating more and more water is needed to replenish those stores.

Drink when you lose water. If you are exercising, you need to up your water intake. Similarly, if you are doing an activity that causes you to sweat a great deal, you also need to up your intake. For a small amount of exercising, you may only need a couple of cups. However, when you are doing hard work for more than an hour, you need even more.[42]
  • You also need extra water at other times, such as if it's particularly hot outside. You'll also need to increase your intake if you're sick or breastfeeding, as you lose more water during those times.[43]

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