It's important to exercise safely and effectively.

Here you will find plenty of tips on building up strength and flexibility, as well as motivation.

When should I exercise?
There is absolutely no time to exercise in Doha!!  It all depends on the individual. “You need to listen to your body,” Some people feel rough in the morning, whereas others can hop out of bed and do a 10 mile run.

Don't exercise for two to three hours after a heavy meal. If you exercise straight after a large meal, you're likely to experience nausea, stomach cramps and discomfort.

Can I have a snack before exercising?
You can have a small snack before your workout, such as a piece of fruit or a drink. Avoid snacks that are high in sugar, including soft drinks.
You might get a quick energy boost but it’ll probably be followed by a sudden energy slump.
Choose starch foods, such as brown bread or bananas, which help keep your energy levels constant during exercise.



Should I warm up before exercise?
Warming up is essential before exercising. Without a warm-up, your workout won't be as efficient as it could be,Your muscles won't be warm and will be less supple, which can increase your risk of injury.
Start with slow, gentle movements, such as walking, and gradually build the intensity, such increasing you’re walking pace to a gentle jog.
8 to 10 minutes will warm up the muscles and get them ready for higher-intensity activity. The warm-up process sends oxygen to the muscles, where it works with glucose to produce energy, Robin says. This ensures that the body works more efficiently, and that your workout gives better results.
Immediately after your workout, take time to cool down. This gradually lowers your heart rate and allows your body to recover. It may help reduce muscle injury, stiffness and soreness.

What is aerobic activity?
Aerobic activity is any activity where the body's large muscles move in a rhythmic manner for a continuous period of time. It is sometimes called endurance activity, it's great for improving the health of your heart and lungs. Examples include: Running, Walking, Cycling, and Swimming

Aerobic activity is vital for burning off calories, weight management and general health

How do I stay motivated?
Make sure your exercise regime includes activities that you like doing rather than what someone else tells you to do. Join a nearby gym or fitness club with a friend or friends so that you can all keep each other motivated.
Additionally, you can change your place of workout to keep things interesting. There are many websites which offer fitness vouchers in Doha at a very reasonable price.

Set new challenges to keep yourself stimulated, And keep going. It's always hard at first, even for elite athletes, but it does get easier.

Source-www.nhs.uk