Exercising and staying fit are important to good health and reduce the risk of developing Non-Communicable Diseases (NCDs) like diabetes. Yet a lot of us don’t get enough exercise because we believe we don’t have the time, it’s hard or boring and many of us just don’t know how.
So Jamaica Moves is here to remind you that you can get a good, fun-filled workout from the comfort of your own home. Here’s how you can do it:
1) Stick to the classic exercise moves. If you want to get a meaningful workout in, while at home, you only need to clear some space to do those classic exercises. And there are a lot to choose from. You can do sit-ups, push-ups, jumping jacks and squats. Try to do each for about 40 seconds, followed by 10 seconds of rest. You may also alternate these and other exercises to ensure that you get 30 minutes of physical activity for the day
2) Follow a structured exercise video. Many gyms or dance classes have free online videos with instructions that are easy to follow, upbeat and fun to do at home. You can also play the music of your choice and get moving in and around your home.
3) Walk. Walking is an excellent form of exercise, especially for people who have not exercised in a while, have injuries, or are overweight. Walk around and reist the habit of staying seated for long periods of time. You may also go walking in your community. If you have stairs, walk up and down stairs to really work those muscles
4) Improvise. A house may not have the typical things found in a gym but everyone can improvise. Try using household items such as a 2 litre water bottle as weights. This is especially useful for people who want a high intensity workout.
5) Do Yard Work or Garden. Nothing gets you moving on a busy schedule like housekeeping or yard work.Things like pushing yard debris with a wheelbarrow, tending your garden or cleaning the backyard is sure to get you moving.
Whichever you choose, be sure to get at least:
30 minutes of physical activity a day
60 minutes for children
- to help to keep the NCDs away.
And remember to always warm up/stretch before exercising, slowly work your way up to high intensity workouts, then cool down, and if you’re not sure, find out from your doctor what is best for you.