Fitness and nutrition express kenya

01/12/2021

WHY YOU SHOULD WALK ALWAYS

*Whoever abandons walking, wellness also leaves him/her...*

The skin secretes sweat which contains leptin, the laziness hormone

So why do we walk????

I hope everyone reads this answer:

* * We walk in order to relieve stress and psychological pressure...

* We walk to lose weight...

* We walk to cure diabetes and cholesterol...

* We walk to activate the kidneys, liver and eye functions...

* We walk to activate the work of the heart and reduce the stiffness of the arteries...

* We walk to relieve symptoms of colon and digestive disorders...

We walk to activate our immune system...

* We walk to activate our muscles and bones, and strengthen our health.

Every reason mentioned above represents a mighty goal for walking by itself....
and the fact that doctors and experimenters do not dispute says that all these diseases are cured by walking.

* Doctors say: There is no physical or psychological disease except that walking plays a role in its treatment.. If a medicine that was released to the market has benefits similar to those of walking, the doctors would spend it on every prescription and patients would buy it at the most expensive price. But the irony is that walking is an effective and free medicine, and patients are reluctant to take it!!!

A word I liked from a doctor who says: If a walking track was built around every hospital, and people walked around it, half of the people who are in it would not have entered the hospital, and half of the people in it would have left the hospital!

We were created to walk..but they made us sit on the couches, and when diseases swept us, they didn't take us back to walking, but carried us to lie on the white beds waiting....!!

Take care of your movement, your health and happiness will last and continue walking. No matter how you feel each day, get up, get going and make the most of the day.
*Never give up*.
Not everyone gets this opportunity.
Don’t waste it!
*Be grateful that you can walk.*

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🖤 Yes! We did it. 🇰🇪

Congratulations boys.

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20/07/2020

Exercising regularly has wide-ranging physical, emotional and social health benefits. You need to exercise safely to remain healthy and injury-free. If it’s safe and painless, you’re more likely to stick to it! Safety is about using common sense, understanding basic techniques and listening to your body.

See your doctor for a check-up before embarking on a physical activity program. Your doctor, physiotherapist or local sporting club can offer you tips about staying safe while exercising.

By EVANSON WAMBIRI
BED MSC P&HE

19/07/2020

Fitness tips

Always warm up and cool down. This exercise tip will help you maintain your mobility and flexibility and prevent injury. Take 5-10 minutes to gradually raise your heart rate at the beginning of a workout and lower it afterward. Before strength training, do low-intensity cardio that recruits larger muscle groups like your legs, back, and core. Try this quick warm-up before every exercise sesh.It can save your life-really!

Regularly doing cardio and strength training reduces your risk of heart disease, diabetes, and endometrial, colon, and breast cancers.

The American Heart Association recommends exercising for 30-60 minutes on most days to reduce your risk of heart disease.

Written

By EVANSON WAMBIRI
BEd, Msc P&HE

18/07/2020

Exercise daily for at least an hour. You do not have to kill yourself from running, jogging, etc., but you should have some sort of moderate physical activity in your everyday life. If you're looking to shed a few pounds fast, do a higher-level intensity workout. For example, go on a walk at a brisk pace for an hour. Or, you can jog and set certain intervals to sprint during that hour. Make sure you're not in severe pain during your workout. Just a warning, your muscles will ache after a high intensity workout. It may be irritating, but that means your body is changing for the better. Be sure to stay hydrated, stretch, and eat foods with a decent amount of protein after each workout. The protein will help keep your muscles, not fat, rebuilding.

By EVANSON WAMBIRI

08/07/2020

Get into shape flat tummmy
tips
1. Crunches / Sit ups
This exercise is beneficial for your
upper abdomen. Lay on the floor
and hold your hands by your ears
rather than behind your head to
prevent a neck strain. Bend your
knees with your feet on the floor.
Then lift your shoulders and upper
back up and away from the floor
with your face pointing toward the
ceiling. Exhale as you come up as
far as you can, hold for a second,
then inhale as you return to the
starting position. Repeat 15-25
times.
2. Crunch and twist
This exercise works the obliques
(also known as love handles). Start
with the same position as the
above exercise (crunches), but this
time raise yourself up slowly then
twist your body from the waist (not
back and shoulders). Try to touch
your left knee with your right
elbow, untwist and go to starting
position. The next time do the
opposite side and try to touch your
right knee with your left elbow.
Repeat on each side 10-15 times.
3. Pike and Extend
Lie on the floor with your legs
extended over your hips (see the
left image). Then crunch up so
your hands reach towards your
feet. Then bring your arms back
overhead while at the same time
you lower your left leg towards the
floor. Then crunch up again while
your hands reach both your toes,
but this time when you bring your
arms back overhead, lower your
right leg towards the floor. Repeat
20 times alternating sides.

This exercise is great for
strengthening your core muscles
and is also good for the back (read
my other post for more great
exercises to strengthen your back).
Suck your belly button and keep
your body as straight as possible
without locking your knees.
Continue to breath and don’t hold
your breath. Hold yourself in this
position as long as you can, then
rest. Repeat 2-3 times. Gradually
extend the time of holding yourself
in the position.
5. Hip lifts
Lie on the floor with your arms by
your sides. Your palms facing down
and your legs over your hips at 90
degrees. Feet are flexed. Then lift
your hips off the floor using your
core muscles while your legs are
reaching towards the ceiling. Then
return to the starting position.
Repeat 15 times.
6. Crunch Chop And
Crunch Chop Twist
Lie on the floor while your legs are
over your hips at 90 degrees and
your arms are overhead. Take a
deep breath, and when you exhale,
lift your head and shoulders off
the floor, and as you crunch up,
open your legs so your arms chop
through your legs. Repeat this
movement for 1 minute.
When you want to work your
obliques, chop each hand through
the opposite leg, for example,
when you lift your head and
shoulders off the floor, chop with
right hand through your left leg
and alternate between the sides.
7. Side Plank
Lie on your right side while your
legs are extended and your feet
and hips resting on the floor on
top of each other. Your right elbow
should be directly under your
shoulder as per the illustration.
Then contract your core muscles
and lift your hips and knees off the
floor. Hold for as long as you can
and then return to the starting
position. Then do the other side
and repeat.
8. Leg Drop
Lie on the floor while your legs are
over your hips at 90 degrees. slowly
lower your legs as low as you can
without touching the floor, but
make sure not to lift your lower
back. Then raise your legs to the
starting position. Repeat 10 times.

20/06/2020