01
The basics
Lesson 1
Why move at all?
Moving your body regularly is one of the best things you can do for your health. It strengthens your heart, helps keep blood sugar and blood pressure in a healthier range, builds stronger muscles and bones, and helps you sleep better and feel better in your mind.
Why it matters here
Diabetes, high blood pressure and heart disease are some of the most common health problems in Trinidad and Tobago and across the Caribbean. Being active won't prevent everything, but it is one of the strongest tools we have, and it's free.
What "fit" really means
Not a six-pack. Being fit means you can do the things you want to do (climb the stairs, play with the children, jump up for Carnival) without getting out of breath or hurting yourself.
Keep in mind: you don't need a gym or fancy gear to start. Comfortable shoes and a little time are enough.
Next lesson: How much exercise do I need? →
Lesson 2
How much exercise do I need?
The World Health Organization recommends that adults aim for:
- 150 to 300 minutes a week of moderate activity, like brisk walking, or 75 to 150 minutes of vigorous activity, like running
- Muscle-strengthening activity on two or more days a week
- Less sitting. Get up and move often
How to tell moderate from vigorous
Moderate: you can talk, but you can't sing. Vigorous: you can only say a few words before you need a breath.
Break it down
150 minutes sounds like a lot, but it's just 30 minutes, five days a week. Short bursts count too. Three 10-minute walks add up the same.
Children and older adults
Children and teens need an average of 60 minutes of activity a day. Older adults should aim for the adult targets, plus activities that help with balance to prevent falls.
Keep in mind: starting from zero? Some activity is better than none. Begin with 10 minutes and build up slowly.
Next lesson: Warm up and cool down →
Lesson 3
Warm up and cool down
A warm-up gets your heart, lungs and muscles ready. A cool-down lets your body settle back down gently.
Warm up: 5 minutes
- March on the spot or walk slowly
- Big arm circles, forwards and back
- Gentle knee lifts and side steps
Cool down: 5 minutes
- Slow your pace to an easy walk
- Let your breathing return to normal
- Finish with a few gentle stretches (see Lesson 7)
Keep in mind: skipping the warm-up is one of the most common reasons beginners get hurt.
Next lesson: Exercising in the heat →
Lesson 4
Exercising in the heat
It's hot and humid here all year. That makes exercise harder on your body, so plan around it.
Beat the heat
- Go early in the morning or in the evening, not in the midday sun
- Drink water before, during and after
- Wear light, loose clothes, a hat and sunscreen
- Go easier on very hot days. It's not a competition
Know the warning signs
Stop, get into the shade and sip water if you feel dizzy, get a headache, feel sick, or have cramps. These can be signs of heat exhaustion.
If someone becomes confused, faints, or has hot skin and stops sweating, that can be heatstroke, which is an emergency. Call 811 and cool them down while you wait.
Keep in mind: carry a bottle of water every time, even on a short walk.
Next lesson: Walking: the best place to start →
02
Get moving
Lesson 5
Walking: the best place to start
Walking is free, easy on your joints, and you can do it almost anywhere. For most beginners, it's the perfect first step.
Walk well
- Stand tall, shoulders relaxed, eyes ahead
- Swing your arms naturally
- Wear comfortable shoes with good support
- Aim for a pace where you can talk but feel a little warm
Where to walk
The Queen's Park Savannah, the Chaguaramas Boardwalk, your local savannah or recreation ground, or round the block with a neighbour. On rainy days, a few laps of the mall still count.
Stay safe
Walk with a friend when you can, stick to well-lit, busy routes, and keep your phone with you.
Next lesson: Strength at home, no gym needed →
Lesson 6
Strength at home, no gym needed
Strong muscles make everyday life easier, protect your joints and bones, and help your body manage blood sugar. You can build strength with just your body weight.
Four starter moves
Chair squatSit down on a chair and stand back up, without using your hands if you can. 8 to 12 times.
Wall push-upHands on a wall at shoulder height, bend your elbows to bring your chest in, push back. 8 to 12 times.
Glute bridgeLie on your back, knees bent, feet flat. Lift your hips, squeeze, lower slowly. 8 to 12 times.
PlankForearms on the floor, body in a straight line. Knees down is fine. Hold 10 to 20 seconds.
How often
Do 2 rounds, two or three days a week, with a rest day in between. As it gets easier, add a third round, or hold water bottles or a bag of rice for extra weight.
Keep in mind: slow and steady beats fast and sloppy. Stop if you feel sharp pain.
Next lesson: Stretching and staying loose →
Lesson 7
Stretching and staying loose
Stretching helps you move more freely and can make everyday tasks feel easier. It works best when your muscles are warm, like after a walk.
How to stretch
- Move into the stretch slowly until you feel a gentle pull
- Hold for 20 to 30 seconds and keep breathing
- Don't bounce
- It should never hurt
Four easy stretches
Calves: hands on a wall, one leg back, heel down. Back of thighs: sit tall on a chair edge, one leg straight, lean forward gently. Chest: hand on a doorframe, turn your body away. Hips: step into a small lunge and gently push your hips forward.
Keep in mind: if you sit at a desk or drive all day, a few stretches every hour help a lot.
Next lesson: Rest, sleep and recovery →
Lesson 8
Rest, sleep and recovery
Your muscles actually get stronger while you rest, not while you work out. Rest is part of the plan, not a sign of being lazy.
Sleep
Most adults need at least 7 hours of sleep a night. Poor sleep can leave you hungrier, more tired, and less likely to exercise.
Sore or hurt?
Feeling a bit stiff and sore a day or two after a new workout is normal. Sharp pain, swelling, or pain that gets worse is not. Rest it, and see a doctor if it doesn't improve.
Keep in mind: on rest days, light movement like an easy walk or gardening still helps.
Next lesson: Building a better plate →
03
Eat well, Caribbean style
Lesson 9
Building a better plate
You don't need special "diet food" to eat well. You can build a healthy plate from the food we already love.
The simple plate
- Half the plate: vegetables. Callaloo, bodi, pumpkin, cabbage, christophene, salad
- A quarter: protein. Fish, chicken, eggs, peas and beans, channa, dhal
- A quarter: starch. Rice, roti, or provision like dasheen, cassava, sweet potato and breadfruit
The Caribbean way
Caribbean nutrition guidelines use six food groups: staples, legumes, food from animals, vegetables, fruits, and fats and oils. Try to get a mix across your day.
Keep in mind: you don't have to give up doubles or pelau. It's about portions and how often. Skip crash diets. They don't last.
Next lesson: Sweet drinks and water →
Lesson 10
Sweet drinks and water
Sweet drinks are one of the easiest places to cut back on sugar. Soft drinks, boxed juices, sweetened iced teas and energy drinks can carry a lot of sugar in one bottle.
Easy swaps
- Water first. Carry a bottle and refill it
- Add lime, cucumber or mint for flavour
- Coconut water is a better choice than soft drinks, but it still has natural sugar
- Make your own juice or sorrel with less sugar than the recipe says
At the fete
Alcohol dehydrates you, especially in the heat. Alternate with water.
Keep in mind: swapping one sweet drink a day for water is a small change that adds up over a year.
Next lesson: Reading a food label →
Lesson 11
Reading a food label
Food labels can tell you a lot, once you know where to look.
What to check
- Serving size: all the numbers are for one serving, and the pack may hold several
- Sugar: less is better, especially in drinks and cereals
- Salt or sodium: watch this if you have high blood pressure
- Ingredients: listed from most to least. If sugar is near the top, there's a lot of it
Words that can fool you
"No added sugar" doesn't mean sugar-free. "Natural" and "made with real fruit" don't mean healthy. "Low fat" products sometimes add extra sugar.
Keep in mind: the fewer ingredients you can't pronounce, the better, as a general rule.
Next lesson: Spotting fitness hype and scams →
04
Stay safe, keep going
Lesson 12
Spotting fitness hype and scams
Social media is full of products promising fast results. Most of them waste your money, and some can harm you.
Red flags
- "Lose 10 pounds in a week" or any very fast promise
- Detox teas, slimming pills and fat-burner drinks
- Waist trainers and sweat belts
- Dramatic before-and-after photos
- Pressure to buy now, or to sign up friends to sell it too
Supplements
Supplements are not tested as strictly as medicine, and some can interact with medication you take. Ask your doctor or pharmacist before trying one.
Keep in mind: real change is slow and steady. If it sounds too good to be true, it is.
Next lesson: When to check with a doctor first →
Lesson 13
When to check with a doctor first
Exercise is safe for most people, but some should get a check-up first.
See a doctor before starting if you
- Have a heart condition, chest pain, or high blood pressure
- Have diabetes, especially if you take insulin
- Have joint, bone or back problems
- Are pregnant, or recovering from surgery or illness
- Haven't been active for a long time and aren't sure where to start
Stop right away and get help if you feel
Chest pain or pressure, severe shortness of breath, a racing or irregular heartbeat, dizziness or faintness. In an emergency, call 811.
Help at home
Your local health centre can check your blood pressure and blood sugar. The Ministry of Health's Chronic Disease Assistance Programme (CDAP) helps people get medication for conditions like diabetes and high blood pressure.
Keep in mind: if you take medication, ask your doctor how exercise might affect it.
Next lesson: Making it stick →
Lesson 14
Making it stick
The best workout is the one you'll actually keep doing. Here's how to build a habit that lasts.
- Start small. 10 minutes you do beats an hour you skip
- Same time, same place. Make it part of your routine, like brushing your teeth
- Stack it. Walk after dinner, or do squats while the kettle boils
- Link up. A walking buddy or group makes you show up
- Track it. Seeing your progress keeps you going
- Miss a day, not two. One missed day is normal. Just get back on it
Keep in mind: be patient with yourself. Feeling better usually comes before looking different.
Now try the tools →