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Physical fitness

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Happy New Month! This month of October 2018 is an effort to rev up our physical selves in a month christened, “Mwili wangu hazina yangu – My body my treasure.” Some tidbits on physical fitness.

Some signs that you are physically fit;

You can touch your toes.

Your heart rate falls quickly after a work out.

No exterior belly or thigh fat.

Your body moves easily.

You start sweating early in an activity.

You can accomplish every day tasks.

You have a good posture.

You play sports for fun.

You refuse to sit all day.

There are several signs of being physically unfit;


labored breathing,

weak muscles or aching muscles after minimal activity,

chronic fatigue and low vitality,

mood swings

chronic illness.

Irritability and mood swings,

Insomnia or poor sleeping habits,

high blood pressure,


heart disease,

malaise, a general feeling of discomfort, illness, or unease whose exact cause is difficult to identify.

increased resting heart rate.

Research has proven that physical activity can prevent, reduce or even reverse these signs and symptoms.

To remain physically fit;

  • Multitask throughout the day.
  • Have fun when doing chores.
  • Meet up with friends over physical activities.
  • Get some more steps e.g. park at the far end of a parking lot and walk.
  • Use stairs instead of lifts.
  • Deep breathly.

Ensure that your work outs entail a diverse of physical activities;

Aerobic exercise e.g. running, lifting heavy weights.

Strength training e.g. push ups, pull ups, lifting free weights, weight machines.

Stretching to improve circulation and range of motion in joints, for better posture and to release stress.

Eat plenty of fruits and vegetables.

“Wacha niKwambie”

October 2018 – Mwili wangu hazina yangu/ My body my treasure.

Soaring in physical fitness.

Kwambie Nyambane
Kwambie Nyambane
Kwambie Nyambane is a Sales Force Effectiveness Manager in a leading bank in Kenya 'by day', a passionate inspirational blogger 'by night'; and a wellness enthusiast championing healthy lifestyle choices. The founder and lead writer of this blog is a Bsc. Food Science and Post -Harvest Technology graduate of the Jomo Kenyatta University of Agriculture and Technology, Kenya, holds an MBA in Marketing from the University of Nairobi and is currently pursuing a PhD in Business Administration from the University of Nairobi. Kwambie is a member of Bloggers Association of Kenya. She believes in taking life with a big spoon, seeing the cup always as half full, and enjoying the scenery in this journey called life. Kwambie is daughter to Lilly Moraa and James Nyambane, mother to one beloved son nicknamed "The Champ"; sister to Marci and beloved auntie to the A & Z girls. She and her family make Nairobi City, Kenya their home. This blog is dedicated to her parents Moraa and Nyambane for their awesome inspiration in her formative years, for being her pillar of strength through life, her siblings Marci and Joash, and to her son "The Champ" and her nieces who represent the generation that came after her. May the nuggets contained in this blog serve many generations, the world over to come.

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