GET A ROPE
By Ann Nyambura, published on 14 Sep 2020
I am 5’6 tall, in my early twenties, weight slightly over 50 kgs and live in the busy city of Nairobi, Kenya. A typical young adult with the constant pressure to succeed. But as I do this, I still need to look good. Did I mention I work in the media industry? You have to look good in this business.
So, how do I manage to look good, figure out life and hustle and bustle in Nairobi? The answer is simple, I don’t. For the longest time I thought that having a slender frame and being fairly tall is all it took to look good. I mean why exercise or try keep fit? Everyone can see I look healthy but boy… ooh boy was I wrong.
It is not until I went for a safari walk that I realized how unfit I was. And by the way, Africa and Kenya to be specific has the best destinations for Safari walks and breath-taking sceneries. You should definitely visit some of these places.
Back to my walk, I found myself panting all the way up the hills like nobody’s business. My “comrades” could not understand why a young and “light” person would find it so difficult to tackle a hill. But being fit doesn’t simply depend on your age or your weight.
Less than 5% of adults participate in 30 minutes of physical activities each day. Only one in three adults receive the recommended amount of physical activities each week. And I am not part of the three.
So, I decided to change this. Normally, when I get home I am too tried and simply want to eat, chill and catch up on some projects. There is no room to exercise.
But you are wrong, there is always time for the important things in life; No pain no gain.
Here are some of the ways I have worked around my schedule.
- Reframe your thinking of exercise-I used to look at exercises as something I had to do. Tedious, intense and long. Reality is, exercises are all about muscle movement and we do this all the time. The difference is exercises are planned and intentionally designed for a specific body part. And friends, it doesn’t have to be lengthy.10-15 minutes will do.
2.Get up earlier -Exercise is all about sacrifice. Whenever I have a super busy day I try and wake up at least 20 minutes earlier. I do some simple exercises. This lifts my spirits and makes me feel like I am ready to tackle the world.
3.Schedule your workouts as you schedule your meeting- I won’t even lie, sometimes I forget to work out or I am simply lazy to do it. So, I decided to schedule my workouts in my days plan. Every day at 6:am you will hear my alarm at its the loudest.
4.Make it a date-If you are unable to work out on a daily basis schedule a specific day and time to do it. Make it your own special date.
5.Keep your workout clothes close-They will always be a reminder of what you need to get done.
- Join a nearby gym-Working out on your own can be boring. So, why not join a nearby gym and get some motivation.
- Have a work out buddy- two is better than one. Your work out buddy is the energy you need when you feel ‘tired’ and want to drop this work out thing.
9.Stacking Method-This is where you plan your workouts close to an activity you can easily do. Say taking a walk after lunch, when you want to catch the sunset, or simply enjoy the morning/evening breeze. This is a work out close to something you probably do on the daily. You will hardly forget to exercise.
Here are some easy exercises to fit into your busy schedule.
- Take a 5-10-minute walk during or after lunch break.
- stretch at your desk or work station.
- skip a rope before heading to the bathroom.
- Squat for 5 minutes before going to bed.
You don’t need the most bulky or expensive equipment to exercise. Simply get a skipping rope and move some muscles.