In Summer, a good number of fitness enthusiasts have been eagerly getting up to the daily routine of exercising. Well, that was the case until the dreaded cold weather encroached in Botswana.

For some who have been boasting about being part of the 5am crew, it is becoming increasingly difficult to wake up every day, and go for that daily dose of cardio, gym or a small jog. It now appears that the very same warm blankets which they were keen to kick during the warm weather are increasingly becoming tempting, and too heavy to kick back.

This past weekend was one of those examples of why some people choose to stay in bed, instead of hitting the road to join some of the Saturday morning activities on the road. The activity in question was none other than the activation for the upcoming Run Maun which was held in Gaborone. Runners were given the opportunity to either run or walk the 10- kilometre distance. This coming Saturday, Fearless Fitness Club will have the first edition of the Diacore Annual Marathon, and it will be tricky to see just how committed some people are, and if they will give up their warm beds for a chilly date at the Mo’s Open Table in Fairgrounds. But while some might be questioning their personal choices when it comes to this addictive lifestyle choice, ‘ Personal Trainer Extraordinaire’, Sidney Noko of Porcupine Fitness says that the pending cold weather calls for fitness fanatics to find some fun ways of getting their daily dose of exercises. “Switch things up, and find time during daylight when it is warm. During those times, you do not have to deal with the cold,” he points out.

Noko is a certified and qualified personal fitness expert. He holds a Bachelors Degree in Physical Education from the University of Botswana. He has also attained a number of qualifications from institutions that include Harley J. Association ( UK) where he attained a Personal Trainer qualification, American Swimming Coaches Association ( Level 1, 2, 3), Child Protection ( Swim South Africa). Other qualifications include Sports Massage from the Harley j Association, Strength HIIT, Functional Training, Introduction to MIIT work ( Boxing), Core conditioning, Childhood obesity, awareness, and Sports Nutrition. Based on his array of qualifications, it is clear that he is very familiar with the subject of fitness and staying healthy 365 days a year. On average, Dr Matshidiso Mokgwathi, a Specialist Physician- Internal Medicine, who runs the MedLink Specialist Clinic based at Lenmed Bokamoso Private Hospital advises that people should at least dedicate 45 minutes of their time to an active lifestyle. During these 45 minutes, she explains that the heart rate must go up. When the heart rate goes up, she shares that the body is forced to burn the calories, which also benefits the heart, and un- clocks the arteries. “It has to be a routine, and you should plan for your exercise,” she adds. Failure to make changes in lifestyle and diet can have dire consequences for some people, which will translate into lifestyle diseases such as Diabetes Type 2, and coronary heart diseases such as heart attack.

According to Noko, there is no need for one to wait for that dreaded diagnosis from their doctor before they decide to do something about their health. He also explains that when it gets cold, for some, the motivation to exercise might be low. “The motivation to exercise during winter goes down, which is where I come in as a personal trainer,” he explains.

He further says that those who want to stay active during winter can look into changing the times of their exercise from say, morning to warm hours. Other options to look into are to do activities such as swimming, Virgin Active where he is based has a heated pool meaning that clients can access the pool anytime of the year, as well as try out boxing. “Boxing is another perfect sport for winter, if one has access to a gym,” explains Noko.

Other options, he says include online training workout, which can be done from the comfort of one’s home. These can also come in the form of a one- onone session with a trainer of their choice. Porcupine Fitness is best known for providing services to a diverse clientele. These services include swimming lessons, box fit, and high intensity internal training, where clients are put through back to back exercises with minimal rest.

His last words is for people to avoid any health complications at all costs. “Sometimes people wait for a doctor to advise them to change their lives before they take action. What some people do not get is that an active lifestyle will see them sleeping well, and will also avoid insomnia,” he advises.