So let’s answer that question: how to exercise correctly?The fact that you are reading this is a clear indication that you are well on your way to getting a healthy body!  And the right attitude is what is going to keep you going!

Step 1:            Get a check up!

You need to make sure that you are able to exercise safely.  This means that if you suspect that you might be suffering from high blood pressure, diabetes, or have sore joints, it is a good idea to visit your local doctor for a general check up.  Also inform him/her of your intention to start to exercise.  If he/she gives you the go ahead, it means you are ready!

Step 2:            Decide on the type of exercise.

                        Now you need to decide on the type of exercise that you like and would benefit you the most.  You are free to choose any exercise, as long as you do it correctly.  Best type of exercise that will benefit your health is one (or a combination) of the following:

·         Brisk walking

·         Jogging

·         Swimming

·         Cycling

·         Rope skipping

·         Gym

Step 3:                        How often and how long to exercise?

You need to be exercising for 30-40 minutes every day, or at least then 5-6 days per week.  That is what to aim for.  You can start by aiming for 15-20 minutes per day if you have never exercised before or haven’t exercised for a while, and then gradually add 5 minutes every week until you get to 30-40 minutes.  That is the amount that will benefit your health the most. When you exercise you should break out in a light sweat with an increase in breathing rate.  Then you know you have the right intensity.  That is why the walking needs to be brisk! DO NOT OVERDO IT THE 1^ST TIME!  You might experience some stiffness after the exercise session in the beginning, but that is normal. 

Step 4:                        When not to exercise or stop exercising?

Whenever you are suffering from a cold, flu, sore joints or any infectious situation or any pain it is best not to exercise(or to stop exercising immediately) and to rather consult your doctor.  He/she will advise you on when it is save to resume your exercise program again.

So now you can be well on your way to a healthy lifestyle and exercise program! Best piece of advice: keep going!  Even if you don’t feel like exercising, go do it! You will find that after the exercise you feel actually much better, healthier and full of energy!

If you are uncertain about any of these aspects that was mentioned or if you are suffering from any disease/illness/injury but would still like to exercise, please make an appointment with me, the consultant Biokineticist at the Cardiac Clinic in the Village. The number is 371 0300. I will be more than happy to help you!

 Good luck and keep exrcising!

 Ronel Marais-Mitchell

Lecturer & Biokineticist

University of Botswana

Consultant at Cardiac Clinic