Build your Immune System and become Fearlessly Fit!

Some of us may have gone from saying “I don’t have time to exercise,” to saying, how can I exercise in my home?  You and your children will need to be active not only for your health, but for your sanity.  While most of us will be in our homes due to the outbreak of the Covid-19, we can make the best out of an unfortunate situation.  It takes work to improve ourselves and our bodies.  It takes time to see the rewards of our efforts.  However, do we believe, that as “children of the Most High,” that we deserve the best?   We deserve to have some time invested into becoming a better person?  Right?  Are we worth it?  Emphatically, YES!

What can we do during this time to protect ourselves and our families?

1.       Pray:  Prayer will give us the security and peace of mind that will relieve our irritation”- Minister Farrakhan via Twitter, June 9, 2014.

2.       Wash our hands with soap for 20 seconds on regular basis

3.       Refrain from touching our face and eyes.

4.       Eat to live: Eating bean soup, fruits and vegetables will help give us adequate vitamins and minerals, especially vitamin C.

5.       Get proper sleep. 

6.       Lastly, reduce stress and condition your heart with a training program.

If you don’t have a current training program, you can start off with one simple exercise:  WALKING.

Walking is one of the best exercises that we can perform?   It is an exercise that improves your heart, lowers blood pressure, strengthens your muscles, strengthens your bones, improves your sleeping and uplifts your mood.  All it takes is 30 minutes or more 5 times a week.  You can take it one day at a time and count your steps if you don’t want to count minutes.

Whenever I see Minister Farrakhan, he is “on the move.”  This is an 86 year old man that “out walks” most, if not all of us.   He helped to lead us out into the community, how?  Walking.

How can you track your steps?  If you were one of the sisters blessed to attend your MGT class at Saviours’ Day 2020, you received the MGT Smart Bracelet.  If you missed it, you may use a smart phone or a pedometer to track your steps.   According to "The Walking Site," the average person takes about 1,000-3,000 steps a day. Since it takes about 2,000 steps to walk 1 mile a day, we usually walk a mile in our everyday lives from walking around the house, in the parking lot, in the store etc.  If the average person walks a mile a day, we have to find ways to increase our distance.  For example, by the end of my average work day, I usually have walked 2500-3000 steps.  When I get home, I may do a workout or jog or walk around a track so I can work toward my 10,000 steps. 

The goal for each sister and brother should be to walk, run or dance 5,000- 10,000 steps in a day, which can easily be done if we workout for 30 minutes at least 5 days a week.  How can we increase our steps?  Use the stairs, have family “drill time,” dance, get up and walk every hour, or march while watching a video of the Minister.  Although the some of the world has stopped, we must keep moving.  I have started posting “Get Fit to Live” videos that can be played at home.  Please follow @virtuemag on Instagram or YouTube to see the videos and subscribe online to virtuetodaymag.com to get articles and updates.

As the Minister instructed, “Make your own communities a decent place to live,” we should also make our bodies a decent place to dwell in.  Just as we should not throw trash on our streets, we shouldn’t throw “trash” in our bodies.   If we exercise and reduce the sweets we eat and eliminate processed foods like white bread and pasta from our diet, watch how the pounds begin to fall off.   We will become “Fearlessly Fit!”

May Allah bless us all with peace, love, health, wealth and happiness.

 (Audrey Muhammad is an aerobics instructor and author of the book How to Set Worthy Goals.  To order the book, send $9.97 to Get Fit to Live, P.O. Box 61402, Raleigh, NC 27661.  Please consult a physician before beginning any new diet or exercise program).