Category: Exercise

Setting small, realistic goals when it comes to exercise will help you be successful in your. progress! Here are some 15 min workout examples to get your fitness journey started. Remember to take rest days regularly to let your body recover and don’t forget to stay hydrated while you’re exercising!

Workout 1

Body based strength session: take as much rest as you need between reps and sets.

● 2 x 20 sec planking

● 2 x 10 sec kneeling side plank

● 2 x 20 sec bridges (10 sec double leg bridge, 5 sec left leg out, 5 sec right leg out)

● 2 x 45 sec single leg balancing with knee slightly bent

● 2 x 8 sit ups/crunches

● 2 x 6 leg raises

● 2 x 4 ladies push ups

● 2 x 12 reps per leg walking lunges – body weight

Progression: Increase the amount of reps or sets

Workout 2

Easy walk/jog

Walk easy for 2min and then jog comfortably for 1min. Repeat this five times.

Progression: Increase the reps to increase your total walk/jog time or adjust the walk/jog time so

that you have less walk time and more overall jog time.

Workout 3

3 rounds- 40 seconds work/20 seconds rest with an extra minute of rest between each round

Round 1:

• Slow controlled body weight squats
• Slow controlled bodyweight walking lunges
• Glute bridge

Round 2:

• Tricep dips
• Push ups (standard or on knees)
• Plank shoulder taps ( you can do this on your knees vs bein in a full plank)

Round 3:

• High Knees
• Mountain climbers
• Jumping jacks

  Remember to always do a little cool down after your workout session. Whether it be a few minutes of gentle stretching or just a slow walk to let your heart rate recover back down to baseline!

Pool workouts are great because they’re low-impact, gentle on joints and engage your whole body thanks to the resistance that water provides, which helps to tone and strengthen muscles. Water-based exercises also help to build endurance and flexibility and are beneficial for all levels of fitness. Why not try this full-body pool workout today?

Not a great swimmer? Don’t worry – this workout isn’t about swimming multiple lengths of breaststroke. Instead, this workout makes use of the water’s resistance to build out a fun, challenging routine under water. Take a 30-second rest after 10 minutes of the main workout or short break as needed. You can also add resistance bands to up the intensity of the workout.

You can find most of the pool equipment (like aqua dumbbells) online at Takealot.com or other sports-related stores.

Warm Up (5 minutes)

3 minutes – walking or jogging underwater. Walk in chest-deep water to activate your muscles.

2 minutes – Do arm circles and shoulder rolls, changing direction after a minute.

Workout (30 minutes)
2 minutes – hold onto the pool edge and do water push-ups

4 minutes – underwater arm curls with water/aqua dumbbells (2 minutes each side)

4 minutes – shoulder presses with water/aqua dumbbells (2 minutes each side)

2 minutes – aqua squats (stand in waist-deep water, squat down and push up powerfully)

4 minutes – hold the pool edge and lift one leg at a time for core and leg strength.

4 minutes – hold onto a kickboard and kick rapidly to engage glutes and thighs.

2 minutes – tread water for 1 minute per leg, using only 1 leg to keep you afloat.

4 minutes – engage your core and do aqua twists from side to side while holding a floating device.

4 minutes – Swim sprints: 30 seconds on, 30 seconds rest x 4.

Cool down (5 minutes)
2 minutes – underwater hamstring stretch against the pool wall (1 minutes per side)

2 minutes – underwater quad stretch against the pool wall (1 minutes per side)

1 minute – floating starfish pose to relax.

Did somebody say arm day? While arm-day might make you think of biceps curls and shoulder presses, the tricep needs its time in the sun too! Strong triceps mean, well-defined, toned arms and less chance of elbow or shoulder injuries. So add this 20-minute Triceps workout routine to your next gym sesh!

Why the tricep? These muscles, located on the back of your arms, play a key role in upper body strength, stability and tone. Strong triceps mean sculpted, well-defined arms – and don’t we all want that? But more than having a good pair of toned arms, training your triceps means that your elbows will be more supported and you’ll have better shoulder stability, which helps to reduce strain. Strong triceps also mean that everyday movement like opening doors, lifting groceries or pushing a pram will become that much easier.

20-minute Triceps workout:

Do 3 sets of 10-12 reps per exercise with a 30-second to 1-minute rest in between.

1. Triceps Dips
   Sit on the edge of a bench or step, hands shoulder width apart. Lower your body  until your arms form a 90-degree angle. Push up without locking your elbows. Keep your back close to the bench for max triceps engagement.
2. Overhead Triceps Extension
   Hold a dumbbell or kettlebell with both hands overhead. Lower the weight behind your head until your elbows are bent at 90 degrees. Extend your arms back up to the start position. Keep elbows close to your ears to avoid shoulder strain.
3. Triceps Push-Up
   Start in a high plank with hands close together under your chest. Lower your body while keeping elbows tucked. Push back up to the start. Modification: Drop to your knees if needed.
4. Triceps Kickbacks
   Hold a dumbbell in each hand, hinge forward slightly. Extend your arms straight back, squeezing your triceps. Return to start and repeat. Keep movements slow and controlled for maximum effect.
5. Triceps Push-Down
   Set the cable machine at chest height with a rope attachment. Grab the rope with both hands, palms facing inward. Push down until your arms are fully extended, then slowly return. No cable machine? Use a resistance band tied to a sturdy object!

While performing these moves, make sure to focus on the muscles you engage and move slowly with good form – ie: no swinging elbows! Stand in front of a mirror to help you check your form and posture.
You’ll know that you are using the right weight when you can just complete 3 sets, but the last 2-3 reps feel hard. Track your progress overtime with a journal.

We want to see those gym selfies! If you’re doing any of our #MedshieldMovement workouts, tag us @medshieldsa on social media and inspire those around you to get moving too!

Ready to kick-start 2025 in a healthy way? Join our 30-day Medshield Movement #GetAMoveOn challenge! 

This challenge is designed to be an add-on to your day-to-day, whether you already have a fitness regimen or if you’re looking to start one for the first time or re-ignite your love for movement. Some of these challenges are designed to take place outside. If you need to switch days around to accommodate weather, that’s perfectly fine. 

Tag us on social media #GetAMoveOn #MedshieldMovement and share your challenge updates with us!

#GetAMoveOn Challenge

Day 1: 20-minute walk
Start the challenge with a refreshing walk to clear your mind and set intentions for the month and the new year ahead.

Day 2: 15-minute stretch

Focus on mobility and relaxation with gentle stretches for your body. If you’re not sure where to start, try this Stretch & Recovery video. 

Day 3: 30 squats 

Build strength in your lower body by tackling this simple, but effective exercise. And make sure to do the squats with correct form, using a mirror to help you. Do each one slowly and mindfully. 

Day 4: 15-minutes of Sun Salutations

Centre yourself and improve flexibility with a calming yoga routine. Sun Salutation A is a great way to stretch and open parts of your body while building strength. If you’re unfamiliar with Sun Salutations, watch our yoga workout video here, which begins with rounds of Sun Salutation A.

Day 5: Breathing Exercise  

Try a 5-minute breathing exercise to recharge your mind and body. Watch this video for a quick breathing workshop. 

Day 6: 15 push-ups 

Build your upper-body strength at your own pace. Try to do 15 push-ups with correct form, using a mirror to help you gauge your high plank position. If needs be, come down onto your knees for a modified version.

Day 7: 10-minute run

Elevate your heart rate and energy levels with a quick run. Use this as a warm-up to your day or an add on to your regular workout. 

Day 8: One-legged balance

Try a balance exercise, by standing on one leg for 30 seconds, then switching. Repeat this 3 to 5 times.

Day 9: 10 burpees 

Challenge yourself and boost your cardio with 10 burpees. If you’ve never done a burpee before, make sure to check your form and proceed slowly. 

• Start by standing with your feet shoulder-width apart. 

• Lower into a squat.
• Step or kick your legs back so that you’re in a high plank.
• Lower toward the ground and back up into high plank (a push-up – modify as needed, using your knees).
• Return back into a squat. 
• Jump up and then return to standing.

Day 10: Tech-free 30-minute nature walk 

Disconnect and reconnect with nature by going for a walk along the beach, through a park or on a mountain trail and take in the sights and sounds around you.

Day 11: Planking

Build core strength and stability through holding a plank. If you’re a beginner, try holding 3 x 20-30 seconds. If you’re more advanced, aim for 3 x 1-minute holds.

Day 12: Bed-time stretch

Enhance relaxation and prepare for better sleep with a 10-minute wind-down stretch.

Day 13: Dance at home
Wake up and dance for 15-minutes to your favourite playlist. Have fun and break a sweat – you’ll be surprised how much of a workout it can be.

Day 14: 40 lunges 

Work those legs and glutes with 20 lunges per leg. 

Day 15: Hill repeats

Find a good hill in your neighbourhood. Walk or run up that hill 3-5 times to get your heart rate up for an energy boost. 

Day 16: Tricep dips 

Find a sturdy surface like a chair or bench and do 15 triceps dips, slowly and with good form – your legs extended straight out in front of you. 

Day 17: 10-minute guided meditation 

Fitness includes mental wellness too and taking the time to be still, focus on your breath and listen to a guided meditation can create calm and well-being. Find these for free on apps like Spotify or on the Calm app or Headspace.

Day 18: Sunrise walk

Wake up a little earlier and take the time to go for a sunrise walk or jog and appreciate the beauty that a simple sunrise can bring.

Day 19: Star jumps

Star jumps are a great quick way to boost your heart rate and energy levels. Do 3 sets of 10

Day 20: Stand tall

This might sound silly, but due to our often desk-bound lifestyles and attachment to our mobile devices, many people have been suffering from increased back pain and bad posture. So spend 5 minutes standing in front of the mirror and focus on standing tall, shrugging your shoulders back, engaging your core and lifting your chin.

Day 21: 10 minutes of Pilates

Spend just 10-minutes doing Pilates-based exercises. To help you get started, pick some exercises from this Wall Pilates workout. 

Day 22: Ride a bike

Whether this is on a stationary indoor bike, with your kids or hiring a bicycle at a designated outdoor area or borrowing one from a friend, get on a bike! Go for a minimum of 20 minutes.

Day 23: Take the stairs 

Choose to take the stairs over the elevator all day – whether in a mall, back in the office, going to the gym. These small lifestyle changes make a big difference!

Day 24: Sprints

This might sound intimidating, but you’ll be sprinting for less than 1 minute in total. Find an open stretch of grass or road that’s long enough to run at full speed. Do 3 x 15 seconds, running the fastest you can go. Catch your breath in between each sprint and make sure you’ve warmed up your body with a few stretches before you get started!

Day 25: Wall sit

Hold a wall sit for 1 minute – or as long as possible. Get a friend or family member to time you and make it a fun competition.

Day 26: Massage your muscles 

As we get towards the end of this challenge you find your muscles feeling different or fatigued. Spend 15 minutes foam rolling your muscles or massaging them lightly with some tissue oil or arnica oil.

Day 27: Step-ups

Challenge yourself to complete 50-100 step-ups on a sturdy surface, like a stair or low bench or curb.

Day 28: 20-minute tabata

Do a 20-minute tabata workout! Not sure what that is? Watch this guided 20-minute tabata workout video here. 

Day 29: Crunch time
Complete 50 crunches – whether you do them all at once, or throughout the day. Aim to get to 50 by the end of the day. 

How to do a crunch?

1. Lie down on your back. Place your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. 
2. Exhale and lift your upper body, keeping your head and neck relaxed.
3. Inhale and return to the starting position.

Day 30: Personalised circuit

Combine some of your favourite exercises from this challenge – The squats? The push-ups? The sprints or burpees? – for a 15-minute circuit workout. Finish strong!

We recommend journaling and celebrating or noting down anything as you go along this journey. Maybe you’ve discovered something you really like? Perhaps you found something particularly challenging that you’d like to work more on? Note it down and look back over your journey once completed. And don’t forget to share your updates with us on social media tagging: #GetAMoveOn #MedshieldMovement

Stay healthy and fit this festive season with the whole family, with our #MedshieldMovement 10-Day Festive Family Fitness Challenge!

We’re more than just a medical scheme, we’re here to help you and your family live a healthier, better lifestyle. And this summer, we’re introducing the #MedshieldMovement 10-Day Festive Family Fitness Challenge! According to the Journal of Physical Activity and Health, studies show that family-based physical activity can enhance bonds and encourage long-term healthy habits.

This Challenge is designed to keep you and your family active during the holidays and can be started, rotated or restarted at any point.
It’s easy to follow, family-friendly, adaptable to all fitness levels, and can be started at any time.
Whether you’re at home or on holiday, tick off your daily goals, and share your journey with us on social media using the hashtag #MedshieldMovement!

Day 1: 15-Minute Morning Stretch Session

Kickstart the challenge with a light family stretch session to improve flexibility and prepare your bodies for the days ahead!

Try any of these stretches from our resources:
– Easy yoga stretches great for your back

– Yoga for better sleep
– Yoga poses you can do with your baby

Day 2: Family Walk or Hike
Head outdoors for a scenic walk or hike and enjoy bonding over conversations while enjoying nature’s beauty.

Looking for some inspo or direction on how to get started? Read these:
– Walking workouts for weight loss
– The health benefits of daily walks

Day 3: Dance Party!
Turn up your favourite tunes and dance it out! Dancing improves cardiovascular health and is a great mood booster.

Looking for a dancing workout? Try our online dance class with Mapule:
– Mapule’s Dance Workout

Day 4:Homemade Circuit Training Challenge
Create a mini circuit in your garden that includes a series of body-weight workouts and allow each person in the family to lead an activity or perhaps a muscle group, if they like. Include workout moves such as squats, star jumps, planks, sit-ups and if you have equal numbers, try creating partner workout activities.

Looking for some garden workout inspiration? Try these: 

– 15-minute lawn workout

– 30-minute HIIT lawn workout

Weather not great outside? Try this indoor Lounge Pilates workout.

Day 5: Water Workout
Take a visit to a public pool, your local gym pool or try a natural ocean pool and do a water workout! Swimming is a full-body workout that’s gentle on joints.
Here is a great aqua aerobics workout to try: Aqua Aerobics For Any Pool!

Day 6: Family Sports Game
Choose a family-favourite sport like soccer, tennis, beach cricket, padel or volleyball and spend the day playing together. Some of these can easily be set up on a beach or in a garden or local park area. 

Day 7: Obstacle Course Adventure
Set up a DIY obstacle course in your garden or living room. Time each family member and celebrate their efforts.
Incorporate everyday furniture pieces, like benches to jump over, or tables to crawl under. Rope in the kids to help design the course too.

Day 8: Strength Training with Household Items
Use cans, bags of flour or washing powder or water bottles for fun strength training exercises.
Incorporate exercises such as:
– Biceps curls
– Shoulder presses
– Sit-ups or Russian twists with the weighted items.

Looking for a workout to try in your lounge? Wall Pilates is a big trend and requires no equipment. Check out our Wall Pilates workout here. Or what about an ab-focused day? Try this workout featuring a variety of core exercises. 

Day 9: Family Relay Race

Create a fun relay race in your garden or at a park or the beach. Rope in the neighbourhood for fun! This should inspire a sense of teamwork and it gets everyone moving!
Think of activities like: 

• Skipping 

• Egg and spoon races
• Hopping on one leg
• Crab walk or bear crawl relay 
• Wheelbarrow race

Day 10: Festive Fitness Finale: Scavenger Hunt!
Set up a scavenger hunt where each clue leads to a fitness task, like 10 burpees or push-ups or squats or sit-ups before the person is able to unlock the next clue. It’s a great way to combine problem-solving and exercise. Create a list of items that need to be collected as ‘clues’ or a chaselist, like a flower, a leaf, something hot, something cold, something pink, a stick or stone.
Think of a desirable prize to add to the end.

We hope you enjoy this family-friendly festive fitness challenge! If you take part or do any of our online workouts or videos, share and tag us on social media #MedshieldMovement

Nostalgia for the 1990s has been sweeping the world, influencing everything from fashion to music and fitness trends too! South Africans are no exception, embracing the return of high-energy, community-focused workouts that dominated the decade. Here are some of the hottest 90s workouts that have made a massive comeback and why you should try them!

Whether you’re revisiting an old favourite or trying a 90s trend for the first time, these workouts are worth a spot in your fitness rotation. They’re backed by research, effective and a whole lot of fun, guaranteed to boost your fitness, health and mood!

1. Step aerobics

Who remembers watching step aerobics on tv? Or maybe you’ve seen it in films? Step aerobics is a simple choreography with a raised platform (the step) that offers a full-body cardio-style workout. Today’s popular step aerobics classes have an added element of HIIT (high intensity interval training), while still being a low-impact workout that’s suitable for all fitness levels. Another reason for its popularity? The upbeat music and social nature of the class means it’s a great way to improve your mood.

2. Tae Bo
   This exercise fuses elements of taekwondo and boxing and gained popularity for its high-intensity full-body workout that improves strength, flexibility and endurance. This workout is a real calorie burner, making it effective for weight-loss too.
3. Dance Workouts
   Thanks to the iconic music and MTV music videos, dance cardio classes rose in popularity in the 90s.Today retro dance classes with 90s hits are once again trending and provide a really fun way to stay active. Dancing is good for improving coordination and boosting your mood all while getting a sweat sesh in.
   Looking to try a dance class online? Try our guided Dancing Workout here.

4. Spinning
   Spinning classes emerged in the late 90s, driven by their high-energy atmosphere and calorie-burning potential. Today, spinning classes are high-tech immersive experiences that often include modern additions like strength training or virtual reality experiences. Soul Cycle took the US by storm and, locally, most gyms in SA have dedicated spinning studios. Looking for something a little different? Try the music-centred and trendy Hustle & Heart in Cape Town or Spin Science in Johannesburg. Spinning is a great form of low-impact cardio, plus it builds strength and community classes create a fun, vibrant place to sweat.

5. Pilates
   Although Pilates was developed in the early 20th century, it gained popularity in the 90s for its focus on core strength and flexibility. It then garnered a bit of a reputation as a ‘boring workout’, but today is back with a new spin: pumped up music, reformer machines and studios dedicated to pilates fusion classes. Pilates is – at its core – a strengthening workout that’s both low-impact and focused on mindfulness. Pilates helps to improve core stability and flexibility while reducing back pain.

Looking to shake up your workout routine? We have a wide range of workout videos and programmes online at MedshieldMovement.co.za. Visit our ‘Workouts’ page here or try some of our ClickFit programmes, available for Medshield members.

As we head towards the last part of the year, many people tend to experience feeling exhausted and burnt out. A study by Gallup showed that workplace stress among employees rose by 10% from 2023 to 2024, with 45% of workers reporting feeling stressed daily in 2024. Exercise is one of the best ways to reduce stress and improve mood. It’s something you can do in your own time and often does not cost much money.
Here are ten types of exercise that can help you achieve a calmer, more positive state of mind.

1. Walking
   A study published in the American Journal of Preventive Medicine found that regular walks can help reduce symptoms of anxiety and depression. Walking is a simple yet powerful way to boost your mood. A brisk 30-minute walk can increase endorphin levels, the body’s natural mood lifters. Read this article to get started: https://medshieldmovement.co.za/health-benefits-of-daily-walks-its-more-than-just-exercise/
2. Yoga
   Practising yoga is known to be a way to help ease stress and anxiety. The combination of the physical movements (asanas), breathing exercises and meditation help to decrease levels of cortisol (the stress hormone) and increase feelings of contentment and peace. Try this beginner-friendly yoga routine here: https://medshieldmovement.co.za/video/medshieldmovement-hiit-workout-with-mapule-ndhlovu/
3. Strength Training
   Lifting weights is not only good for your physical health, but can lead to increased self-esteem and studies also show that this form of exercise can improve your mood. We have a wide variety of strength-training programmes on our site. Try these ones here: https://medshieldmovement.co.za/video/weighted-workout-medshield-movement/
4. Dancing
   Studies show that dancing is a fun way to release endorphins and lift your spirits.
   Try fitness ambassador, Mapule’s dancing workout here: https://medshieldmovement.co.za/video/dancing-workout/
5. Cycling
   Whether in the gym, on the road or up the trails, cycling is a great way to improve your cardio health and boost endorphins. Combined with spending time in nature and getting fresh air, this sport can help relieve stress and improve mood. No bike, no problem – if you’re a community sports person, why not try a spinning class at your local gym?
6. Swimming
   This low-impact exercise promotes relaxation and the soothing properties of water can help to release tension. Not sure where to start? Try our aqua aerobics workout: https://medshieldmovement.co.za/an-aqua-aerobics-workout-perfect-for-any-pool/
7. Tai Chi
   This form of martial art helps to focus on slow, controlled movements and breathwork, which helps to create a feeling of being present as well as reducing stress and improving overall well-being.
8. Try Something Trendy
   That new workout that everyone is talking about? Get in on the conversation, rope in your work colleagues or friends or family and get in on the action. This is a great way to bond while doing something fun and good for you. Read more about Pickleball – the sport everyone is talking about, here: https://medshieldmovement.co.za/pickleball/
9. Group Workouts
   Let go of thinking, planning and strategising your workout and let someone guide you instead. Whether this is a group aerobics class, pilates class or even a crossfit or group training session at a functional gym, having the social interaction in a space that also promotes health is a great way to boost endorphins and mood.
10.  Team Sports
    Think action netball, basketball or even padel – participation in a team sport fosters feelings of camaraderie. This combined with physical activity is great for stress reduction.

Finding an exercise or routine that fits into your lifestyle and gives you joy and connection is a great way to reduce stress, improve mood and release symptoms of anxiety and depression. Explore our Medshield Movement workout videos for more inspiration and check out our online resources to help you get started.

Pickleball has rapidly become one of the most popular sports worldwide, appealing to people of all ages and skill levels. Combining elements of tennis, badminton, and ping-pong, it offers a fun, fast-paced game that’s easy to learn and enjoy.

What is Pickleball?

Pickleball is a paddle sport played on a court similar to badminton but with a tennis-like net. It uses a perforated plastic ball, similar to a wiffle ball, and wooden or composite paddles. It’s a game that can be played in singles or doubles, making it versatile for different groups of players.

How Do You Play Pickleball?

The game begins with an underhand serve, hit diagonally across the court. Once the ball is in play, both teams aim to rally the ball over the net, avoiding faults (like hitting the ball out of bounds or into the net). The goal is to make the ball land in the opponent’s side of the court without them being able to return it.

Points are only scored by the serving team, and games typically go up to 11 points, with a win by two-point margin. The action is quick, with a mix of volleys, groundstrokes, and the signature “dink shot,” which is a soft, controlled shot designed to land in the non-volley zone.

Who Can Play Pickleball?

One of the greatest advantages of pickleball is its accessibility. Players of all ages and skill levels can join the fun, from kids learning the basics to seniors seeking a low-impact, engaging sport. The rules and court size make it easy for beginners to pick up, while more experienced players can enjoy its fast pace and strategic depth.

 What Do You Need to Play?

To play pickleball, you need:

• A paddle: Made of wood or composite materials, typically lightweight for control and ease of use.
• A pickleball: A plastic ball with holes, similar to a wiffle ball but slightly smaller.
• A court: Similar in size to a doubles badminton court (20 feet wide by 44 feet long).
• A net: Hung 91cm high at the ends and 86cm in the middle, lower than a tennis net.

Many communities now offer pickleball courts at local parks, and you can even set up a makeshift court in your driveway or garden with portable nets.

Why Has Pickleball Recently Taken Off?

Pickleball’s rapid rise in popularity can be attributed to its ease of learning, versatility, and social nature. It provides a great way to stay active without requiring the high levels of fitness or technique needed for sports like tennis. Its inclusive nature appeals to a wide range of people, making it an ideal recreational activity for friends, families, and even competitive leagues. Additionally, the short learning curve means players can start enjoying the game almost immediately.

Rules of the Game for Beginners

For those new to pickleball, here are a few essential rules:

1. Serves must be underhand and made diagonally, with the ball landing in the opposite service box.
2. The two-bounce rule: The receiving team must let the serve bounce before returning it, and the serving team must also allow the return to bounce before playing their shot.
3. Non-volley zone (kitchen): Players cannot volley the ball within 7 feet of the net.
4. Scoring: Points are only awarded to the serving team, and games are played to 11 points, win by 2.

Pickleball is easy to pick up and, with these beginner rules, you’ll be well on your way to enjoying the game. 

Walking is one of the most accessible and simplest forms of exercise. Here, we focus on how to use walking as a primary exercise for weight loss, including tips on duration, frequency and intensity. If you’re keen to take your walking workouts to the next level, we’ve included an advanced section with tips on how to up the ante with weights and more!

If you’re new to walking workouts or just starting your exercise and fitness regime, we recommends reading this first: https://medshieldmovement.co.za/health-benefits-of-daily-walks-its-more-than-just-exercise/ Once you’re comfortable with regular walks and keen to build up your fitness routine, then follow the below. Any health concerns? It’s always important to consult with your medical doctor before starting out any new fitness regime.

How Walking Aids Weight Loss

While walking is a low-impact exercise, it’s incredibly effective for weight loss when structured properly:

• Walking at a moderate pace can burn between 150-400 calories per hour, depending on speed, terrain and body-weight.
• Regular and consistent walking increases your metabolic rate, which means you burn even more calories when resting.
• Walking at lower intensities for longer periods encourages your body to burn fat as its primary energy source, which can help with fat loss over time.

 Weekly Walking Workout

As a base, try to walk for at least 30-60 minutes per session. Short brisk walks are still beneficial, but longer walks will show significant weight loss results. If you are just starting out, take a rest day on days 3, 5 and 7 and slowly build up to this full schedule. For those who are used to this frequency of walking, begin to add weights and other strength moves as indicated in the advanced section.

Day 1: Brisk Walk
Picking up the pace to walking between 5-6.5km in an hour.
Advanced: Add a set of push-ups at the start and end of the walk.

Day 2: Interval Walk
Alternate between periods of brisk walking and slower recovery walking. Ie: Walk fast for two minutes and then slow down for 1 minute and repeat until your walk is complete. Aim for 40-60 mins.
Advanced: Hold a 30-60 second plank at the start of your walk, repeating every 15 minutes and finishing with one as well.

Day 3: Easy Walk
Enjoy a leisurely 60-minute walk.

(Advanced: Add hand or wrist weights.)

Day 4: Incline Walk
Whether on a treadmill or walking outside on hilly terrain, adding some climbing into your walk will burn more calories. Aim for 40-60 mins.

(Advanced: Add a set of push-ups at the start and end of the walk.)

Day 5: Easy Walk
Enjoy a leisurely 60-minute walk.

(Advanced: Add hand or wrist weights.)

Day 6: Long Walk
This is great to do over a weekend: walk for 90-120 minutes with varied terrain.

(Advanced: Every 15 minutes, add 10-15 lunges per leg.)

Day 7: Rest Day
This is a good day to incorporate some light active recovery like stretching out your muscles.