The biggest fitness myth in Kenya is that exercise must be dramatic to matter. Most people don’t need a gym membership to change their risk profile. They need consistency — and a minimum dose that actually protects the body.

The World Health Organization’s guidance is straightforward: adults should do at least 150 minutes of moderate-intensity physical activity per week (or 75 minutes vigorous, or a combination). Add muscle-strengthening activities on 2 or more days a week, and the protective effect rises further.

What “moderate” actually means

Moderate intensity is activity that raises your heart rate and breathing but still allows conversation — brisk walking, climbing stairs, cycling at a steady pace, energetic housework, farm work, and dancing.

Why this matters beyond weight

Exercise is not a weight-loss punishment. It improves blood pressure, glucose handling, mood, sleep quality, and cardiovascular function. It reduces the risk of stroke and heart disease — even when weight changes are modest.

The 150-minute plan that fits real Kenyan schedules

• Option A: 30 minutes, 5 days a week (brisk walk + stairs).
• Option B: 20–25 minutes daily (every day counts).
• Option C: 10 minutes x 3 per day (morning, lunch, evening) — still adds up.

Muscle is medicine (and it’s not only for athletes)

Strength work protects joints, improves posture and reduces back pain risk. You can start with bodyweight: squats, wall push-ups, hip bridges, planks, and resistance bands. Two days a week is enough to begin.

Red flags: when exercise should be medically reviewed first

If you have chest pain with exertion, unexplained shortness of breath, fainting, uncontrolled blood pressure, or known heart disease without a plan, seek medical clearance before intense activity.

Bottom line: The most powerful exercise plan is the one you can repeat. Start small, track weekly minutes, and treat movement as a health appointment you keep.