Fitness and Weight Loss – Women

What is fitness and weight loss?

In Africa today, more women are moving away from traditional physically active lifestyles to more sedentary ones. Many now work in offices, travel in cars or public transport, and spend long hours sitting. This change has led to increased health risks such as obesity, high blood pressure, and diabetes.

According to the world health organization (WHO), Uganda is considered the world’s fittest country, with only 5.5% of its population being physically inactive. However, in Ghana, physical inactivity is a growing concern, especially among urban dwellers, with 29% of urban residents compared to 11.2% in rural areas leading inactive lifestyles. Among professional workers like bankers, up to 81.7% do not get enough physical activity due to prolonged sitting.

How common is weight gain among African women?

Weight gain is becoming more common among African women due to factors such as urbanization, diet changes, and sedentary lifestyles. Studies show that in some African countries, over 40% of women are overweight or obese, increasing their risk of health conditions like diabetes and heart disease. It is crucial to adopt a fitness-focused lifestyle to stay healthy and active.

How much physical activity is enough?

To maintain a healthy weight and improve overall fitness, women should aim for:

  • At least 150 minutes of moderate aerobic activity (like brisk walking) or 75 minutes of vigorous aerobic activity (like jogging) every week.
  • Strength training exercises at least twice a week.
  • Reducing prolonged sitting by taking short activity breaks.

Examples of physical activities

Moderate activities (can be done daily)

  • Fast walking
  • Dancing (e.g., Azonto, Gwara Gwara, Makossa)
  • Riding a bicycle
  • Playing volleyball or basketball
  • Gardening or sweeping the compound

Vigorous activities (best for weight loss)

  • Jogging or running
  • Skipping rope
  • Swimming
  • Football or netball
  • Aerobic exercises
  • Martial arts

Muscle-strengthening activities (for body toning)

  • Lifting household items like water buckets or rice sacks
  • Squats, lunges, and push-ups
  • Yoga and stretching exercises

How can women prepare for weight loss?

Losing weight requires a combination of diet changes, regular exercise, and healthy habits. Below are practical tips to help African women stay fit and manage weight effectively.

Cut down on processed and refined carbs

  • Avoid white bread, sugar, and processed foods.
  • Choose whole grains like brown rice, maize, millet, and sorghum.
  • Eat fresh, locally available foods instead of fast food.

Drink more water

  • Drinking enough water helps reduce hunger and boosts metabolism.
  • A simple rule: drink at least 8 glasses of water per day.
  • Avoid sugary drinks like soda and processed fruit juices.

Eat more protein

  • Protein helps reduce hunger and builds muscles.
  • Good sources include eggs, beans, fish, lean meats, and groundnuts.

Get enough sleep

  • Lack of sleep increases hunger and slows metabolism.
  • Aim for 7–9 hours of sleep every night.

Move more daily

  • Walk instead of using public transport for short distances.
  • Use stairs instead of the elevator.
  • Stand up and stretch if you sit for long hours.

Set realistic goals

  • Set achievable weight loss goals (e.g., lose 2 kg in a month).
  • Keep a food journal to track eating habits.
  • Join a support group or fitness club for motivation.

Manage stress

  • Engage in relaxing activities like dancing, listening to music, or spending time with loved ones.
  • Stress can lead to overeating and weight gain.

Use smaller plates

  • Smaller plates help control portion sizes and reduce overeating.

Eat a healthy breakfast

  • A good breakfast can prevent overeating later in the day.
  • Include protein (eggs, beans) and fiber-rich foods (oats, fruit).

Common myths about fitness and weight loss?

“Exercise will make you look like a man”

  • Truth: Exercise tones your body and makes you look healthy, not bulky.

“Being slim means you are healthy”

  • Truth: Fitness is about strength and endurance, not just weight.
  • Even slim people need exercise to stay healthy.

“You need a gym to lose weight”

  • Truth: Simple activities like dancing, walking, and household chores can help you stay fit.

Final words: Take your health seriously!

Being fit and maintaining a healthy weight is not about looking like a model; it’s about living a longer, stronger, and healthier life. African women are strong and hardworking, but many neglect their health due to busy schedules. Small changes in daily habits can make a huge difference.