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Incorporating fitness into your everyday life

March 30, 2021

Your health is your wealth. Regardless of what you do, regular exercise and physical activity is the path to health and well-being.

Your health is your wealth. Regardless of what you do, regular exercise and physical activity is the path to health and well-being. Exercise burns fat builds muscle, lowers cholesterol, eases stress and anxiety, lets us sleep restfully. On the 10th of March OWSD, Zimbabwe National Chapter discussed on health and fitness. The organization invited Ms. Alaina Suliwa who gave a talk on incorporating fitness into everyday life.

Ms. Alaina Suliwa gave the five pillars that help shape one’s health and body. These include having good nutrition, hydrating, getting enough sleep, regular exercise, and consistency. Nutrition is important for our bodies because it provides a source of energy to perform an activity. We must eat to nourish our bodies and eat the right portions of food for weight loss or maintain a healthy BMI. Hydration is important. Water is the best drink to have as it is kilojoule-free. Getting enough water every day is important for your health as water is a natural appetite suppressant, increases calorie burning, and helps the body get rid of wastes through urination, perspiration, and bowel movement. Water is necessary to burn fat and without water, the body cannot properly metabolize stored fat or carbohydrates. Ms. Alaina encouraged women to drink 1.5 liters of water daily whereas men should drink 2 liters daily. Some beverages can help in nutrition these include sodas, fruit drinks, sports drinks, energy drinks just to mention a few. High-calorie drinks should be avoided or taken in moderation as they have little nutritional value. Limiting high-calorie drinks can help maintain a healthy diet. Ms. Alaina also shared body indicators that show hydration levels. If the body is well hydrated the urine is odorless and plentiful but if the body is dehydrated urine becomes darker and has strong-smelling urine which comes in small amounts.

The presenter also shared another important factor of getting enough sleep that is vital for good health and well-being. Poor sleeping is strongly linked to weight gain, heart disease, high blood pressure, and diabetes. Getting a night of quality sleep is important to maintain a healthy weight. She also recommended adults have 7 to 8 hours of sleep. She also shared the importance of regular exercise. Exercise controls weight, combats health conditions and diseases like stroke, high blood pressure, diabetes, and depression. Exercise also helps improve mood and boosts confidence. According to the Department of Health and Human Services, adults are encouraged to have at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. Examples include running, walking, swimming, cycling, or skipping. Her presentation encouraged members to take exercise seriously. The first step is to start small and build momentum. Members were encouraged to draw out a training plan and stick to it, have goals set, and track their workouts. She highlighted that it is important to download a few fitness apps which can help with exercise schedules. She also encouraged harnessing the power of community. Friends and family can help encourage you on your fitness journey.

In conclusion, she pondered on consistency as an important factor that yields positive results in managing your health. She encouraged members to stay positive and not to give up. Slow progress is better than no progress at all. As she closed the session she stated for members to ponder on: “Rome was never built in a day, when you embark on the exercise journey do not expect to see immediate results”.  

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