Fitness

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When you work as a junior doctor in Africa, you go through some tough times.  I still remember that rotation: long shifts, bleary-eyed nights, spending entire weekends on call in the hospital, ‘stealing’ a couple of hours of sleep on the couch in the staff tea-room.  The work was intense, stress levels through the roof,…

Today, my husband and I took a walk to the beach.  We found a nice spot under the trees and were enjoying the view of the ocean.   A little way ahead of us, I spotted a couple… about our age. The woman was sitting on a mat on the sand, and when it was…

Here are 5 exercises that qualify as HIIT moves.  Incorporating these into your workout will help you get your heart rate up and boost your metabolism: 1️⃣ Burpees – Full-body movement that targets almost every muscle group. 2️⃣ Jump Squats – Great for leg strength and cardiovascular endurance. 3️⃣ High Knees – Elevates your heart…

When you do HIIT, it’s all about intensity.  It’s not just about moving quickly, but about pushing your body close to its limit during the high-intensity intervals. Here are some signs you’re doing it right: Elevated heart rate: Your heart rate should be at 85-95% of your maximum heart rate during those high-intensity intervals. Muscle…

While steady-state cardio, like jogging, swimming or cycling at a moderate pace, does help with fat burning, HIIT is a much more efficient and effective way to achieve fat loss, improve cardiovascular health, and increase strength. Here’s the science: 1️⃣ Increased calorie burn: Studies show that HIIT can burn 25–30% more calories than traditional cardio…

High-Intensity Interval Training (HIIT) is a type of workout where you alternate between short bursts of maximum effort exercise and periods of low-intensity recovery or rest. During the high-intensity intervals, you push your body to work hard and elevate your heart rate, before giving it a brief rest or a low-intensity recovery period.  This method…

It’s always exciting to start a new fitness journey… Especially if you’re motivated and ready for change!  But here’s a common trap many people fall into: Going too hard, too fast.  The result? Sore muscles, exhaustion, or worse… Injury.  Let’s talk about why it’s smarter (and more sustainable) to start low, go slow and build…

When most people think of getting fit, they picture cardio:  Walking, jogging, cycling, maybe an aerobics fitness class or swimming.  But there’s a powerful form of exercise that often gets overlooked, especially by beginners or older adults… Strength training. Strength training (also known as resistance training) is more than just lifting weights in a gym. …

It’s a question I get from patients all the time: “Should I work out if I’m feeling unwell?” When you’re committed to your fitness routine, it’s natural to worry that skipping a few sessions might derail your progress.  But when your immune system is working hard to fight off an infection, exercise becomes a double-edged…