Connect with us


Monisola Adanijo: 3 Fitness Hacks You Should Try Out



So you want to get healthy. You have been told by your doctor that daily exercise has to be a part of your routine, or you read it somewhere that exercising is one of the ways to live a healthy lifestyle. So you think you should give it a shot. But wait! How on earth are you going to fit 30 – 35 minutes of exercise into your already busy day?

You barely have time to do your regular daily tasks; where on earth are you going to find 30 minutes to exercise every day? You don’t even have a gym near you. Besides, all those fitness buffs in the gym can be so intimidating. And it is hard to keep up with the exercises, so you always end up discouraged, and give up altogether.

Don’t worry. There are so many easy ways to get your daily exercise without going to the gym.

Hack #1
Increase office activity
Many of us arrive work, ride the elevator to our floors, sit at our desks until the day is over, ride the elevators back down, and drive home.

When at work, do not take the elevator. Ever. Always take the stairs. Keep your work shoes in your office. Wear comfortable shoes from home to make the climb easier. Stop to rest when you are tired, then continue.

If you need to talk to someone in the office, do not call them on the intercom. Get up and go to their desks or office. Go fetch your files or other work materials yourself. Think of any reason you can get to move around and get up!

At the end of the work day, take the stairs back down.

Hack #2
Reduce screen time
Remember all those nineteen-seventy-something pictures where everyone is super skinny? Back then, there weren’t so many cars. TV started at 4 PM and ended at midnight. There were no computers or mobile phones. Everyone played outside.

These days, we are in front of a screen for most of the day. There are screens everywhere: television screens, computer screens, tablet screens, phone screens. We need to put away our numerous screens and go outside. Play outdoor games like football and catch. Take evening strolls with loved ones. Walk to your neighbour’s house to say hello. Etc.

Did you know that you can burn up to 250 calories just by dancing? So whenever you can, play your favourite music and dance. Dance in church during praise and worship, dance at every party you go. I always dance at parties, and I’m not even a good dancer. I don’t even know the latest dance steps. I dance because I know I am getting my daily exercise done. Burning an extra 200 calories won’t hurt, right?

Hack #3
Drink water
Adult humans are 60% water. Our blood plasma is made up of 90% water. When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling.

Drinking water instead of soda can help with weight loss. Drinking water boosts skin health and beauty. It helps lubricate the joints and forms saliva and mucus. Water cushions the brain, spinal cord, and other sensitive tissues. It regulates body temperature, aids digestion, and flushes body waste through the kidneys.

When dehydrated, the airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. Drinking water before meals can help prevent overeating by creating a sense of fullness.

Apart from all these benefits, if you drink enough water, you will be too busy going to the bathroom to be putting your nose in other people’s matters!

So, as you can see, you can start your fitness journey without going to the gym. Which of these hacks are you currently doing? Which ones are you going to implement today?

I would love to hear from you and answer your questions. Leave a comment below, or send a mail to [email protected], and let’s get you some answers. Don’t worry, we’ll keep you anonymous.

Her passion is Preventive Cardiology, which focuses on educating about potentially life threatening disease conditions, as well as screen for, and diagnose these problems as early as possible. She has over 20 years’ experience as a Medical doctor and 10 years’ experience as a Cardiologist. She is a Fellow of the National Postgraduate medical college of Nigeria and an International Associate of the American College of Cardiology. She also has a Diploma in Leadership and Management in Health by the University of Washington, and is one of the top Cardiologists currently practicing in Lagos.


  1. Zainab

    September 9, 2019 at 10:14 am

    Good one, Moni.
    I love the workable options you’ve provided and would like see more soon.
    What do you think of the use a pedometer and related gadgets. I like them because of the reminders and motivation they give to get a move on.

    • Monisola Adanijo

      September 9, 2019 at 3:15 pm

      Pedometers are great, for those who can get them and use them. However not everyone is “gadgety” and these are hacks anyone can try…. The whole point is to keep it simple, so it can be sustainable.

  2. The Zed

    September 9, 2019 at 11:05 am

    Thanks for the tips Dr Adanijo. Something else that could work is parking your car far from your office building. That way you take more steps to and fro. Packing your lunch also helps stay away from the puff puff and buns sellers and salty office moin moin???

    • Monisola Adanijo

      September 9, 2019 at 3:17 pm

      Parking far away from the office is great… as long as your car is safe, and YOU are walking in a safe neighborhood. Safety first……

  3. npblaze

    September 9, 2019 at 11:33 am

    That’s an awesome article rht there. So sharing this fitness hack. Would go a long way to keep more healthy people on the streets.

    • Monisola Adanijo

      September 9, 2019 at 3:18 pm

      Please share, we need to be more purposeful with our health

  4. ai8ee

    September 16, 2019 at 3:20 am

    Great stuff; simple things that folks can do daily. However though, I feel it’s a bit of a shame folks need to be cajoled or coaxed into finding time for their health. I’m a bit more hardcore with people because health is so central to our success that it should command No1 priority in our time allocation rather be something we need to “find time” to do.
    I used to work for a blue chip organisation and I observed that a number of the top execs dedicated time daily for fitness. In fact they see it as a critical element of their success. One VP used to hit the gym for an hour everyday, during lunch break mostly, whenever he was in-country. So my question to myself was – how busy can we be that we don’t have time for some exercise if these super busy guys find time for it?
    Keep up the good work ma’am.

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Star Features