Make exercise a habit

Working out is often a great way to de-stress, and it is also a good way to keep your immune system in shape. 

Exercise is medicine

Maintaining high levels of physical activity and practicing physical exercise regularly are some of the recommendations by health systems for the promotion and prevention of people’s health.

Exercise has been shown to decrease the frequency, duration, and severity of viral diseases of the respiratory tract, such as influenza and pneumonia, and to further enhance immune activity. Still, these beneficial effects are sensitive to the exercise profile, its intensity, duration, regularity, and density.


Anyone can begin working out consistently at any age. Exercises can be changed to suit the individual, making it doable for anyone.

Choose each day exercises that target different areas of your body and you’ll have a full-body workout in less than 20 minutes.

You could try with 4 rounds of 3 exercises, followed by 15 seconds of rest:

  • planks
  • squats
  • crunches


  • lunges
  • wall sit
  • high knees 

You can also find many fitness trainers on the social media who shares their routines. So there are no excuses to start!

Here are some of our favorite accounts on Instagram:

  1. dansatolye
  2. ashleigh_jordan

  3. mikemuscles


Start small: 10-15 minutes is fine at first. Do squats while you’re taking a shower, or crunches while you’re watching your favorite TV show. 

Every step counts: be active in as many ways as possible throughout the day. Take the stairs, go walking to the supermarket, walk the dog 15 minutes at the park…

Keep it social and fun: having others involved increases accountability, which is proven to increase adherence and hence results.

Commit to about four weeks of exercise. The key to habits is repetition. Focus on the basics and you will progress little by little. 

And remember…

Habits take time and determination, so do something you enjoy!

Being constant is the most important thing to build an exercise habit.

It’s never too late to start.


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