Are you the type of person who resolves to start exercising every year, but never does? Wellness experts say there’s always a way to stick to the plan, as long as it’s determined.
Nelson Mukasa, founder of the Children’s and Youth Sports organization and fitness trainer during Kigali Car Free Day sports, explains that one of the many reasons people find it difficult to exercise is regularly is the lack of time.
However, he says it’s important to take into consideration that everyone has a tight schedule, what matters is creating time.
“When people hear about creating time for exercise, they think it takes a lot. As little as 10 minutes of exercise can be beneficial, the most important thing is to watch your schedule to see where they might fit, ”he says.
Dr Joseph Mucumbitsi, cardiologist and president of the Rwanda Heart Foundation, says physical activity is important for people to embrace because of the health benefits it brings.
For example, he says, when one adopts physical activity, it reduces the risk of chronic disease, improves balance and coordination, helps with weight loss and improves sleep patterns, in addition to strengthening the body. self esteem.
Studies recommend that adults get 150 minutes (2.5 hours) of moderate-intensity physical activity per week. There are many ways to divide those 150 minutes over the course of a week, but most experts recommend dividing that time into 30 minutes of physical activity, five days a week.
Dr Mucumbitsi says that when it comes to exercise, one can do whatever he likes or finds comfortable, and it can range from walking to swimming to dancing.
“It’s important to know that in order to start exercising you have to be prepared to make a lifestyle change, and it all starts from there,” he says.
Dr Mucumbitsi adds that the goal is to strive for 30 minutes of exercise in one day, which is not difficult as long as you understand what is right for you.
In the meantime, he says, for beginners it’s recommended to start with 20 minutes of exercise a day and do it three days a week. From there, one can increase the duration of their exercise so that they reach 30 minutes a day, three days a week. Once this is accomplished, it is essential to add more exercise days over time.
Sandrine Twagiramariya, a professional physical trainer in Kigali, explains that beginners should start slowly and develop gradually. Also, give yourself time to warm up and cool off by walking easily or stretching gently.
To pick up the pace, she says, continue for five to ten minutes without tiring too much, as this helps improve endurance.
Twagiramariya says that when trying to establish a regular exercise routine it is important to always listen to your body and if you feel uncomfortable it is important to take a break.
It is also important to be flexible as this has positive effects on the body, such as improving mobility and posture, among other benefits. Setting a specific exercise goal, like walking or running, can help you improve your time and stay motivated.
Mukasa says sticking to a regular exercise routine and having a partner or friend that you can exercise with is great. It is likely that one will not fail to exercise when he has someone to exercise with.
Having fitness goals is something Twagiramariya believes in, as it will help keep you focused and motivated at the same time.
In addition, experts say it’s also important to create a balanced routine, including doing at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of moderate and vigorous activity. .
It is believed that even small amounts of physical activity are helpful, what matters is being active all the time as it ends up adding up to provide tremendous health benefits.