Your Health

Everyone knows that exercise “is good for you”. The advice is a tedious cliché, but it is also true. Exercise is good for our mental and physical wellbeing. Regular cardio exercises decrease our risk of developing certain diseases such as: diabetes, obesity and high blood pressure. These are all diseases that are on the increase in Malawi and in Africa. Exercise can help us stay fit and age well. To a young student, this may not seem important, but if you commit to a regular workout your body will thank you later.

On this section of the website, we have collected some useful tips for keeping fit. Please do not overdo any of these exercises. According to, “Experts recommend that teens do 60 minutes or more of physical activity every day. Most of that should be moderate to vigorous aerobic activity. Aerobic activity is anything that gets your heart going — like biking, dancing, or running.”

Aerobic Exercises

Below are some examples or exercise you can do at home to keep fit. Click on image or video to view content.

Joe Wicks

Joe Wicks, otherwise known as “The Body Coach”, is a British fitness coach, TV presenter and author. His fitness method uses short intense High Intensity Interval Training workouts.

Home Cardio

Please rest for the time advised and do not do for more than 5-10 minutes

A Simple Walk

Going for a walk is the best form of excercise. Walk in a safe place – far from the roads.

Meditation Practice

You have heard the phrase “healthy body healthy mind”. Scientists have shown that meditation can help you better handle negative feelings and emotions. The words “yoga” or “meditation” should not be foreign. Nor should they conjure up images of highly-advanced, flexible yogis, or devout priests or martial arts masters. Meditation is simply the process of calming down the mind. Being mindful. Who are you? What is your purpose? How do you fit into the universe? These are questions for anyone to explore in quiet contemplation. There are many forms of meditation, but the goal is to become relaxed. Simply: to be. Below is a video from Brain POP. Check more of their videos out on youtube.

Mental Exercises

The brain is just like a muscle. It needs to be exercised, stimulated and challenged with new information. New puzzles help our brain form new connections. Your cognitive ability is very important. It marks the difference between those who get the A Grade or C Grade; the job or the boot. Brain training activities maintain and improve our cognitive abilities. It helps our memory. Do not stop doing such exercises -even when your school days are over. Some ways to keep your brain in shape are listed below:

  1. Do a Puzzle CLICK HERE
  2. Learn New Words CLICK HERE
  3. Do a Quiz CLICK HERE
  4. Learn a New Skill CLICK HERE
  5. Listen to or Play Music CLICK HERE

Colouring is not just for kids. Even grown ups are advised to cool their mind down with this method. Why not print one of these images below, then colour it in.

Food And Rest

The final pieces of the puzzle to stay healthy are: sleep and a balanced diet. But don’t just take our word for it. Here is a Direct Guide from the World Health Organisation – WHO.

AgeRecommendedMay be appropriate
School-aged Children 6-13 years9 to 11 hours7 to 8 hours 12 hours
Teenagers 14-17 years8 to 10 hours7 hours 11 hours
Young Adults 18-25 years7 to 9 hours6 hours 10 to 11 hours
Adults 26-64 years7 to 9 hours6 hours 10 hours

Let’s LEARN together.

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