Getting fit despite busy schedule

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By Paul Murungi

Who says having a busy schedule should keep you unfit,” asks Prof Augustus Nuwagaba. He is a busy man. Fixing an appointment with him requires meticulous planning; since he has to divide his time between office work, family, and numerous meetings. But he tries to save time to exercise.
He says one of his New Year resolutions is to exercise and eat healthy foods, especially organic. To achieve this, he decided to take prudent steps and set the ball rolling.

A number of people today are facing an uphill task to strike a balance between a busy work schedule and keeping a healthy lifestyle. Some succeed, and others fail.
Fitness experts share tips on how one can balance between keeping fit and healthy amid a heavy workload.

Set a schedule
Prof Nuwagaba says he has turned his fitness desire into a habit, and from a habit into a discipline. “I wake up every day at 5am and spare at least one hour for exercise. I mainly jog and do push-ups within the compound. Afterwards, I take a glass of warm of water to replace the lost fluids while exercising for proper hydration of my body. I then eat fruits and set off for work,” he says.

Use a skipping rope
It is quite possible you have used a jumping rope during the childhood days. A faster way of getting blood flowing is by investing in a skipping or jumping rope. These are mainly sold on city streets or in traffic jam by hawkers; and online by online shopping stores costing between Shs30,000 and Shs35,000. Jumping rope can be done anywhere within the house or in the compound and does not require a lot of space.

Richard Atalyeebwa, a fitness instructor, says one should take between 30 minutes to one hour in the morning or evening to skip rope everyday taking a break of 45 seconds for every cycle.

Get a tummy trimmer
Tummy trimmers are sold on the city streets and online. Most cost between Shs50,000 and Shs60,000. Tummy trimmers save time from using complex gym equipment and time. These can be used anywhere at home or in your hotel room for the travellers. Tummy trimmers help in toning the thighs, trimming the waist, and reducing belly fat.

Footstep boards
“Buy a footstep board. It costs between Shs60,000 and Shs80,000. It helps in doing squats. You can also do stretches and jumping which will help you to sweat and burn fat,’ says Paul Okot, a gym instructor at Egwador Fitness Centre.
For those with less time on their hands but love walking and jogging, a treadmill comes in handy. A treadmill is a portable machine for walking or running while staying in the same place. Atalyeebwa, a fitness instructor, says a good treadmill costs Shs3m.

Opt for high intensity, time saving workouts
Paul Wamela, a personal fitness trainer, points out speedy workouts one can use that last only between 10 to 30 minutes.
Leg drops: Lie down on a mat or floor and push both legs at 90 degrees up. Drop one leg to the floor alternating with the other 10 times. This should be done between two to three minutes per cycle.

Reverse Crunches: Bend the legs and push the knees forward towards the chest. Your hands should be straight on the floor. Repeat the process 10 times with rest in between of five seconds. Chair sit ups: This type of workout can be done in office. Bend the legs and try to push them towards the chest while sitting on the chair. Repeat the process 10 times. This should take at least two to three minutes for starters. These help to keep the joints and muscles flexible. This exercise is mainly for those with backache and sit for long hours.

Measure results
Keeping track of your exercise regimen is important. Paul Wamela, a personal fitness trainer, says this entails measuring what one has achieved after a certain period of time.
“Do not just do fitness for the sake. Create a schedule but start with basic tips for working out. Then set a timeline for instance, if you are interested in losing weight; after three months of consecutively working out, examine the results and know what to change,” he says.

Monitor.co.ug

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