Yes There Workout For You!

No matter what your lifestyle and preferences, we reveal how you can boost the kilojoule burn

- Natallia Lubomirski

Exercising is a no-brainer – it keeps our hearts, lungs, bones, muscles and even our minds healthy. But according to the Lancet Health Journal, over 38% of South Africans are physically inactive. “[Inactivity] significantly increases our risk of heart and circulatory disease, and premature death,” warns cardiologist Dr Mike Knapton.

There’s no question – we have to move more. But you don’t need to do a daily 5km run or hit the gym for hours. Getting physical comes in many shapes and sizes.

Are you a... DOG WALKER/GARDENER?

You may give the gym a wide berth, but that doesn’t mean you’re not already moving. Taking the dog for a walk and gardening both burn kilojoules. In fact, they’re NEAT aka non-exercise activity thermogenesis (energy expended for everything we do that’s not sleeping, eating, or exercise). And if you’re getting out with the pooch daily, well done! It’s one of the best workouts around – strengthening bones, melting fat, and burning 1 674kJ an hour. Plus, it lifts your butt, as well as your mood. Here’s how to make the most of your time outdoors...

Step to the beat

Looking to power up your walk? Download PaceDJ (free for iOS/Apple; Android) – it cleverly matches your playlist to your set walking pace, to ensure you don’t slack off. Type in your activity, height, gender, age and fitness level, and it will suggest a tempo for your activity. It then analyses each song for its beats per minute and, bingo, you have an instant ‘pace-matched’ music mix.health is the new wealth

Which speed is right for me?

GOAL = WEIGHT LOSS

Heart rate 120bpm. Walk for at least an hour at this speed.