Make exercise a part of your daily routine

When you talk about exercise, what comes to most people’s minds is exercise at the gym. However, for people like John Yakalemye who wakes up at 6am everyday to prepare for work, exercising should be something they can do anywhere at anytime and not necessarily at the gym.
Yakalemye says he cannot exercise during weekdays, leaving him with only two days to exercise. On Saturday and Sunday morning, he jogs to and from Kiira and Kiwatule, a distance of approximately four kilometres.
“I exercise to allow my body system function well because I am always seated while at work. When you exercise, your veins transport blood to all parts of the body and allows you to live a healthy life,” Yakalemye explains.

Morning pressups
While Yakalemye utilises weekends, Joshua Okello, a businessman, prides in daily morning pressups before he dresses up for work. He supplements it with jogging and gymnastics that he does every Thursday and Monday morning.
“I exercise mainly to keep fit and keep my weight in check,” Okello says, adding that it has been a part of his daily routine for the past 13 years and that it has also helped him boost his body immunity, keeping the doctor at bay, save for minor flu that he contracts when the weather is dusty or cold.

Walk to work
While you sit on a boda boda, use a commuter taxi or drive to work every morning, Daphine Egwar says she walks to work daily. She does this not only to reduce her daily expenses but to also keep fit.
“Walking is one way I maintain my body shape. Once in a while, I spend a few minutes during my lunch break to walk as I prepare for the afternoon work session,” Egwar says.

Using stairs
Dr Henry Musinguzi, a physician at Nyakibaale Hospital, says some public buildings such as shopping malls and even workplaces are built with modern facilities such as elevators. As opposed to using an elevator, he recommends using the stairs.
Much as climbing stairs is taken as a burden by some people, Musinguzi says it strengthens your bones, joints and muscles.

According to Daily News, an online portal, if you drive to work, park farther away from your destination and walk the remaining distance to your work station. The site also recommends that instead of carrying a big water bottle or thermos, keep your drink in a small mug or glass so you will have to get up from your desk for a refill.
“Exercise at your desk. Good options are leg lifts and knee lifts. You can also stand up and do squats to get your legs pumping, but even something as simple as getting up from your desk and walking around your office for a couple of minutes every hour or two can help,” Daily News further recommends. If possible, the website also says, use a sit or stand desk, which can give you the option of being a little bit more active at your workplace.
Also, stay hydrated whenever you exercise. When exercising, you use a lot of energy and staying hydrated can prevent injuries, cramping, early fatigue, and the possibility of fainting.
While exercising keeps you healthy, Musinguzi adds that feeding on a nutritious diet is also an important aspect of maintaining a healthy lifestyle. Without eating fruits in smaller quantities daily including plant and animal proteins and carbohydrates, your body, Musinguzi, reasons, will not have the required energy to carry out exercises.

Bike to work
Biking to work is good for you. While the exact calories burned on a ride varies from person to person, their speed, and the topography, cycling on average burns as many calories as jogging, with considerably fewer negative impacts on the joints. Cycling improves cardio-vascular and aerobic fitness, lowers blood pressure, boosts energy, builds muscle, and improves coordination.