Exercise - Move Now So That You Can Move Later

The human body and mind thrives on exercise, movement and good breathing. A sedentary lifestyle or a lack exercise and movement is known to be directly related to health complaints such as:

Heart disease
High blood pressure
Hardening of the arteries
Lower back pain
And many more…


If we don’t move we become “crappy” humans. Move now and take pride in what we can do and our future self will thank us. Exercising regularly will build a healthier and stronger body. It increases energy levels and stimulates the following body functions:

Circulation of blood and oxygen
Muscle tone
Boost and improve immune system

Exercise also reduces cholesterol levels, stress and obesity. The effect of exercise on the nervous system lifts emotional moods, decreases depression, anxiety and irritability.


Exercise Intensity

If you are a beginner and sedentary person or if you haven’t exercised in a really long time it is best to first consult your GP before starting. Once this is done, begin by physically moving your body. The movement should be enjoyable, moderate and short – walk, easy hike, swimming or cycling. Do the preferred activity at least 40 to 120 minutes per day, 4 to 5 times a week for 6 to 8 weeks. Below is a sample week to build a fitness base.

*When you come to the end of your daily exercise duration, slow/cool down for 5 minutes before stopping. Cool downs, this help your body to return to its pre-exercise state and kick starts the recovery and adaptation phase.




40 minutes of easy cycling with light pressure on the pedals, minimal sensation of leg effort or fatigue.*




50 minutes of cycling where you breathing is more regular than during Tuesday’s easy ride and you are still able to hold a continuous conversation.*




60 minutes of cycling where you breathing is more regular and similar to Thursday’s ride.*


50 minutes of easy cycling with light pressure on the pedals, minimal sensation of leg effort or fatigue.*

Only when you have established a solid foundation will you be able to move onto structured workouts where you are breathing heavily, sweating and working hard. When you are healthy and have a fitness base your body can easily adapt to the stress of a structured workout. Gradually increasing your exercise duration as fitness improves and overtime this progressive adaptation is going to make you fitter and stronger.


That is it, thank you for reading, I hope you found it to be a useful resource.


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