With the Africa Nations Championship (CHAN) games underway, many people have been wondering how the players from the various camps manage to put up with this rather rigorous schedule. Physical fitness is envied by many, and in a bid to gain similar fitness, some individuals indulge in heightened work-outs, while others choose to become watchful of their diets. Yes, individual initiatives deserve credit but as long they are misguided, even skipping a rope on a daily basis won’t help you stay fit. But following recommended practices could give you the quality of fitness of an average footballer.

"The first thing is for one to identify the purpose of engaging in the physical exercise which should be followed by consulting a physician,’’ says Yvan Munyengango, a certified fitness instructor at Cali Fitness in Kigali.

Much as physical exercising is good, Munyengago explains that if poorly conducted, it can cause injuries.

On the other hand, proper fitness should follow three steps, top of which is advice from a professional fitness trainer.

"After a health check-up, define your fitness goals and constantly keep following your trainer’s advice,” he adds.

Everyone who wants to remain fit will do anything to engage in physical activity but the most bizarre bit is that people constantly associate good exercise with wealth.

For example, Moses Rukundo, a resident of Remera, has for months struggled with shedding his belly fat by hitting the gym after every six hours on a daily basis.

"It is hard work, but I have obtained a lot of progress because the body is regaining its shape slowly,” Rukondo says before hitting the road in his vehicle.

Rukundo who spends most of the time at work drives to all sorts of walkable distances because he believes that the gym is the only place left to shape his body.

However, Dr Jean Damascene Gasherebuka, the president of Rwanda Physiotherapy Association, rubbishes such mentality, saying simple exercises like walking are affordable alternatives.

"Maintaining a healthy body does not necessarily mean taking on intense exercises, If you want to remain healthy, you must take on simple tasks like walking on a regular basis,’ Dr Gasherebuka explains.Quality of physical exercises

Just like Munyengago, Dr Gasherebuka cautions those who engage in rigorous exercise without engaging the services of trainers and medics.

"Before anyone engages in any fitness programme, it is always advisable to get physical examination and advice from a medical professional,” he explains.

Because people who engage the body in regular exercises can have difficulty with stress and anger management, Ruhengeri Hospital, Internal Medicine Specialist, Dr Rachna Pande says that complete fitness is achieved by combining several factors.

"A combination of physical, social, mental and spiritual wellbeing is necessary,” Dr Pande explains.

How to deal with diet during exercise

Dr Pande advises that complete fitness should include balancing the daily diet.

"To stay fit, one should have a balanced diet including more of fresh green vegetables, fruits, whole grains, nuts, healthy non fatty milk products and fish,” she says.

She further points out that processed foods, alcohol and other abusive substances should not be part of the diet.

Echoing Dr Pandes views on diet, University Teaching Hospital nutritionist, Joseph Uwiragiye, explains that good diet should come from fresh fruits and vegetables.

Uwiragiye, who insists that the body needs vital nutrients such as proteins and carbohydrates, observes that the body’s immune system is weakened in absence of a constant supply of vitamins from fresh fruits and vegetables.

"Fruits such ovacado, pawpaw, mangoes, watermelon, pineapples and guavas, among others, are some of the best sources of vitamin C, vitamin B and pro vitamin A (beta carotene), which are necessary in boosting the body’s defense mechanism,” he explains.Have enough rest

According to health experts, physical exercise should be accompanied with adequate sleep, yoga, meditation and positive thinking to keep the body in good shape.

"Doing regular physical exercise is good in any form depending on one’s stamina although doing exercise just once in a while is not good. Studies suggest that one should remain physically active throughout the day but have regular intervals of rest,” she adds.

Dr Michael R. Bracko, the Chairman of the American College of Sports Medicine’s Consumer Information Committee, considers exercise as a magical pill that can cure diseases like some forms of heart disease.

"Exercise has been implicated in helping people prevent or recover from some forms of cancer. Exercise helps people with arthritis. Exercise helps people prevent and reverse depression,” Bracko says in an article guiding exercise beginners.

The American Heart Association recommends at least 30 minutes of moderate-intensity physical activity, such as walking, on most days of the week.

Several studies also suggest that after sitting for about 3 to 4 hours, a person can get up and move around walking for at least 10-15 minutes while those at home can do simpler chores like cleaning as they help in exercising the body to facilitate both physical and mental relaxation.

On the other hand, Mayo Clinic suggests that before starting exercises, one should assess and record baseline fitness scores as benchmarks for measuring progress.

Especially when assessing aerobic and muscular fitness, flexibility and body composition, recording should be considered.

Other suggestions include taking record of the pulse rate before and after walking an equivalent of 1.6 kilometers or time taken to cover one mile.

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Tips on designing a fitness programme

It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:

- Consider your fitness goals. Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress.

- Create a balanced routine. Most adults should aim for at least 150 minutes of moderate-intensity aerobic activity — or 75 minutes of vigorous aerobic activity — a week. Adults also need two or more days of strength training a week.

- Go at your own pace. If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or a physical therapist for help designing a fitness program that gradually improves your range of motion, strength and endurance.

- Build activity into your daily routine. Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, or read while riding a stationary bike.

- Plan to include different activities. Different activities (cross-training) can keep exercise boredom at bay. Cross-training also reduces your chances of injuring or overusing one specific muscle or joint. Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

- Allow time for recovery. Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

- Put it on paper. A written plan may encourage you to stay on track.

Agencies

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YOUR SAY...

Sammy Mulinge, APR coach: At our level as coaches, we try as much as possible to educate our teams to stick to a balanced diet. Without a proper diet, one can even collapse during the match, so we make it our first priority. Secondly, we go to the gym at least twice a week, but we also train daily.

Emelyse Gihozo, basketball player with Hoops Rwanda: To maintain my fitness, I always practice whenever I am free. I also eat energy giving foods to make sure I don’t collapse in middle of the match.

Robert Rwirahira, football player: I always do yoga in the mornings and evenings, but when I get time I also visit the gym. But most importantly, I always ensure that my diet has proteins and carbohydrates to boost my energy levels. I also consult physicians once a month to check if I am medically fit.

Emerance Muhoza, basketball player with Hoops Rwanda: Since I am still in school, finding time to exercise regularly becomes hard, but whenever I get a chance, I make sure I utilise it to the fullest. I like walking as it is an exercise which doesn’t require a lot of energy. I also have meals with my team mates so that I get to know what we are supposed to feed on as players.

Anaclet Bagirishya, APR basketball coach: For the upcoming players, we always encourage them to exercise at least four times a week in order to get used to the system. But for the senior ones, two times a week is enough because their bodies are already conditioned. I always insist on taking a balanced diet.

Compiled by Lydia Atieno