Fitness and Weight Loss – Men
What is fitness and weight loss?
Fitness is about keeping your body strong and healthy through regular physical activity, while weight loss involves reducing excess body fat to maintain a healthy weight.
Did you know that Uganda is considered the world’s fittest country, with only 5.5% of its people not getting enough physical activity? In Ghana, the situation is worrying 29% of urban residents and 11.2% of rural residents do not engage in enough physical activity. Among bankers, 81.7% do not exercise enough because they spend most of their time sitting in the office.
In the past, many African men got enough exercise from farming, playing outdoor games, and doing physically demanding jobs. But today, with more people working in offices, driving everywhere, and spending long hours sitting, physical activity has reduced significantly leading to serious health risks like obesity, diabetes, and high blood pressure.
How common is weight gain and fitness issues among African men?
Obesity and being overweight are becoming a major concern in Africa, especially in urban areas where people are moving away from traditional lifestyles.
- In Ghana, 43% of men are overweight or obese due to poor diets and lack of exercise.
- Many men struggle with belly fat due to excessive consumption of alcohol, processed foods, and sugary drinks.
- Non-communicable diseases like high blood pressure and diabetes are on the rise due to weight gain and inactivity.
What forms of physical activity are required?
Regular physical activity helps maintain a healthy weight, improves heart health, and keeps your body strong. Here’s how much exercise men aged 19-64 years need:
How much exercise is enough?
- At least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week.
- Strength training on at least two days a week.
- Break up long periods of sitting with movement.
What is moderate physical activity?
- Walking fast
- Playing basketball or volleyball
- Riding a bicycle on level ground
- Water aerobics
What is vigorous physical activity?
- Jogging or running
- Swimming fast
- Football, rugby, hockey
- Skipping rope or martial arts
What activities strengthen muscles?
- Lifting weights
- Push-ups, sit-ups, or squats
- Heavy gardening (digging, shoveling)
- Yoga
How can you prepare for weight loss?
Weight loss requires a combination of exercise, diet, and lifestyle changes. Here are some simple steps to help you lose weight effectively:
Set a clear goal
- Write down how much weight you want to lose.
- Weigh yourself regularly to track progress.
- Stay consistent and be patient.
Drink the right fluids
- Drink plenty of water to boost metabolism and reduce hunger.
- Cut down on alcohol and sugary drinks.
Cut down on refined carbs
- Avoid white bread, pasta, and prepackaged foods.
- Eat whole grains like oats, brown rice, and quinoa.
Lift weights
- Strength training builds muscle and increases metabolism.
- Reduce rest time between sets to keep your heart rate up.
Find active friends
- Surround yourself with people who encourage an active lifestyle.
- Join a running club, gym, or group fitness class.
Laugh more
- Laughing for 10-15 minutes daily can burn 10-40 calories.
- Reduces stress and improves mental health.
Myths about fitness and weight loss
- Myth: “The best time to exercise is in the morning.”
- Fact: The best time to exercise is whenever you can be consistent.
- Myth: “You can eat anything as long as you exercise.”
- Fact: Exercise alone does not cancel out a bad diet. You need both healthy eating and physical activity.
- Myth: “Lifting weights turns fat into muscle.”
- Fact: Fat and muscle are different tissues. Weight training builds muscle, which helps burn fat over time.
Final words?
Men across Africa must take fitness and weight management seriously to live longer, healthier lives. Whether it’s jogging, playing football, lifting weights, or making better food choices, small changes can have a big impact.