Check out the tips on getting and staying fit.

Exercise more

Exercises & Tips

Here Are Some Workouts & Tips to get you started.



Jumping Jacks

Jumping Jacks

High Knees

High Knees



Body Weight Squats

Body Weight Squats

Body Weight Lunges

Body Weight Lunges

Leg Raises

Leg Raises



How about some tips?

to help you stay healthier, longer.

Pedometers, fitness trackers like the Fitbit, and even smart phones can help you monitor how many steps you’re taking throughout the day. But while the old guidelines say 10,000 steps a day were the standard, the latest research has upped it to 15,000 steps/day. Keep a tracker on you and check it regularly to see how close you are to meeting the mark. If you’re a bit short, you know to take a few extra steps to get to your goal.

Fly a kite, throw a frisbee or swim in the sea – you’re not limited to sports and structured exercise programs.

Cycling is a terrific form of aerobic activity that helps improve cardiovascular health, strengthens muscles and joints, burns calories for weight loss, improves coordination, benefits mental health, increases longevity, and boosts the immune system. Riding a bike outdoors, like a road bike, comfort bike, or a cruiser by the beach, or cycling indoors in a spin class both count towards improving health, so choose your favorite option from these similar yet different ways to stay active.

Who says exercise always has to be a routine? For those who enjoy being outdoors, hiking is one of the best ways to stay active. Even just a moderate hike can burn upwards of 300-400 calories in an hour. Plus, being able to enjoy nature’s beautiful scenery will make it feel less like a workout and more like a day off.

TIP #5

There’s a reason that Zumba style fitness classes have skyrocketed in popularity: They’re fun! When hanging out with friends, find some place with good music and get out on the dance floor. You’ll be twisting and turning, torching calories, and toning your abs without even feeling like you’re working out.

Make regular trips to the water fountain. Not only will you stay hydrated , but you’ll also force yourself to take frequent washroom breaks. When you do have to visit the washroom, use washrooms on different floors to add a few extra steps.

Adults should do at least 2 hours and 30 minutes each week of aerobic physical activity at a moderate level or 1 hour and 15 minutes each week at a vigorous level.

Being active for 5 or more hours each week can provide significant health benefits.

Spreading aerobic activity over at least 3 days a week is best. Each activity should be done for atleast 10 minutes at a time.

Regular physical activity reduces the risk of cardiovascular disease, type 2 diabetes, anxiety, depression, musculoskeletal problems, some cancers and unhealthy weight gain.

Think of movement as an opportunity, not an inconvenience. You should view movement of the body as an opportunity for improving health,not as a time-wasting inconvenience.

Important Tips.

Key points to consider when working out.

Skipping your warm-up is a definite no-no—even if your workout is only 10 minutes long.

The warm-up is meant to give your body the opportunity to raise your body temperature, increase range of motion, and prepare yourself for what you’re about to do. It also helps decrease your chance of injury when you ease into your workout, rather than jumping straight from a resting state to the hard work.

The most imperative thing in any fitness program starts the minute you go to sleep—that’s where all the magic happens.

Being well-rested not only energizes you through every burpee or sprint, but it also keeps your hunger hormones in check, so you're not undoing your efforts in the gym by overeating the rest of the day.

A cool-down brings your body back to a resting position.

To increase your range of motion, decrease soreness, and help expedite your recovery process, you need to implement isometric stretching. After a workout, you should hold your stretches for at least 15 seconds each. Since muscles are best stretched when they're warm, you definitely don't want to go straight from your workout to a seated position, like at a desk or in a car.

Don't ignore your body if you feel like you need some fuel. You don't want to feel full; you don't want to feel hungry either.

Drinking enough water, as we all know, is essential to maintaining good health during a workout. But instead of replenishing as you go, make a point of hydrating before your workout as well!

Tips for Senior Citizens.

Age is just a number. Follow these tips to stay safe while working out.

Be guided by your doctor about how long and how frequently to exercise. Keep track of your progress in a training diary for added motivation.

Include some balance and coordination exercises in your weekly exercise routine. Good options include tai chi, balancing on one leg and heel to toe stands.

Some activities may not be appropriate if you have been sedentary for a long time or suffer from obesity or a chronic illness.

Weight-bearing exercise can reduce your risk of bone loss and osteoporosis as you age.

Suggestions include yoga, stretching exercises, lawn bowls or dancing.

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Move Ya Body is a collaborative campaign between the
National Chronic Disease Unit & Sports Departments of Anguilla.



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