Lagos Executive Cardiovascular Clinic Clinical Team, Lagos, Nigeria

29 September 2018

So, doc, what do I need to do in order to keep fit?


1. 10,000 steps a day
2. 10 minutes exercise, thrice-a-day
3. High-intensity exercise
4. High intensity at home including squats, star jumps and on-the-spot jogging for 5 minutes everyday
If you are fit, options 3 and 4 may be good for you. If you are less fit, option 2 is best. Option 1 is the least good.

Building Strength and Muscle

After the age of 35, you lose about 1% of muscle each year – unless you keep active regularly and consistently. Building and maintaining muscle mass is very helpful – for example, it can help prevent or delay the onset of diabetes. Also, it means you have more muscle in reserve when you are in your 70s.
1. 2 sessions a week using light weights on one arm and one leg
2. Same session with heavy weights
Interestingly, options 1 and 2 have very similar results. They can help increase strength on both sides by 25%, but you can cut the time it takes to do either option by simply picking up heavier weights.