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Happy New Year! Welcome to 2020! I hope you enjoyed your 2019 and have clear goals set for this year.

As you start a new year, be reminded of Robert Kiyosaki words, ‘By the 7th day of the New Year, 75% have already given up on their New Year resolutions.’

I implore you to be part of the 25%; which brings me to this month’s theme – Fitness!.


Fitness is critical for humans to live a healthy life. The over 650 muscles in the body need regular exercise for them to remain active. Exercise is an important way to attain fitness as endorphins are released into the bloodstream. Exercise generally is a stress reliever, as it does this by stimulating the production of a relaxation response.

Statistics have it that of all the percentage of men alive, only 13 percent of them are physically fit. Another study revealed that of all the young people between the ages of 15-21, nearly 50 percent of them aren’t physically fit as well. These statistics are damning and shows that many people are not paying close attention to their fitness.

The level of hormones in your body like serotonin is increased when you engage in exercise regularly. Studies have also shown that workouts reduce the production of the stress hormone.

As the muscles contract during exercise, a hormone called Myokines is released and this hormone promotes the growth of tissue, helps to prevent inflammation, helps in the repair of worn-out tissue, etc.

The lack of regular exercise accounts for why many people are falling ill at an alarming rate. Food isn’t the only factor that contributes to our general health and wellness. Regular and constant exercise is also a necessary ingredient.


There are several benefits to keeping fit. This is because eating good food alone is not enough to keep you healthy. Below are some benefits of keeping fit:

  • Exercise improves digestion.
  • Regular exercise helps to decrease the risk of dementia.
  • It helps in the reduction of depression, anxiety, and stress.
  • Studies have shown that regular exercise reduces the risk of cancer.
  • When you’re fit, you do not lose muscles as muscle loss and atrophy is often due to its inactivity.
  • Your mental performance is increased via exercise, and you also tend to have a higher productivity level.


The heart is said to be the toughest muscle in the body, and it needs regular exercise for it to do its duty of circulating blood around the body thoroughly. Below are some workouts for men to boast their fitness:


Push ups are one of the most common exercises available and has great benefits as well. This form of exercise is easy to do. Push up helps in strengthening your shoulders and work-up multiple muscles simultaneously. A great way to begin is by starting with 3 sets of 10 reps. The other advantage is all you need is your own body weight.


A workout that’s very effective for your shoulders is the dumbbell standing shoulder press. So if you’re accustomed to exercising your shoulders with barbells, you should try this out. When you engage in the workout, begin with ten reps.


The dumbbell squat is another form of exercise you should try out. Squats are regarded as an all-round exercise.

Using the dumbbell helps you to master this workout. It helps to increase your movements. It is advisable that you begin with ten reps when you start doing this exercise.


If you’ve been admiring other men with six-packs, then you should include the plank in your workout today. It helps you to build those admirable six-packs while keeping you fit at the same time. The injury rates, while engaging in this exercise, is low.

There are many more forms of exercise that will contribute to your overall fitness. Research about them and begin immediately.


There are several ways for women to maintain fitness and live a healthy life. Some of them include:



An exercise physiologist and a strength conditioning coach recommend 100 swings of the kettle bell continuously with a moderate weight after legs workout to have a strong backside. The combination of these two exercises will help you effectively engage the posterior muscles of the leg.


Mindless exercises do you no good. It is important that you feel the exercise you’re engaging in and not just go through the motion of exercise just for the sake of it. When exercising, be conscious of your muscles contrasting and also enjoy the sensation that comes with it.


This is particularly for those who find pull-ups difficult. This workout helps to develop and improve your upper body strength. This workout will assist you in gaining abs, hips, and in addition to working your arms.


Another way to keep fit as a woman is to include peppermint in your pre-workout snack or drink. A study revealed that helps to relax the muscles, boost the supply of oxygen to the muscles and brain.


To ensure your kid is physically fit, it is recommended that they get at least an hour or more of moderate to strong physical activity per day. Some of these includes:

  • Aerobic exercises like running, swimming, dancing, etc.
  • Jumping also helps kids to build strong muscles. The use of weights is not needed unless the kids use them under supervision.
  • Bone-strengthening activities should be included in their fitness routine at least three days per week.
  • Allowing the kids to join any sports team will also help them to build fitness.
  • Another way to help them keep fit is to restrict the amount of time that they spend on activities that cause them to be sedentary. For example, limit the number of hours they watch television.


If every member of your family prioritises fitness and physical exercises, be sure that the probability of any one of you coming down with a chronic disease will be very low.

It is recommended that adults should take part in moderate-intensive physical activity for at least 150 minutes each week. Alternatively, if you are time constrained, you can spend at least 75 minutes a week in highly intensive physical activities.

Till next month,

I remain truly yours,

Tonny Rutakirwa,


Tonniez Group Holdings,

Serving since 28th December 2008.


    • verthilertva

    • 8 months ago

    Thanks for the sensible critique. Me and my neighbor were just preparing to do a little research on this. We got a grab a book from our local library but I think I learned more clear from this post. I’m very glad to see such fantastic info being shared freely out there.

    1. Thank you for the feedback and gratitude, Verthil! 🙂

    • Hello

    • 2 months ago

    Great, thanks for sharing this blog.Thanks Again. Keep writing.

    1. You are welcome 🙂

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